Author: Corned Beef

  • 5 can do a triple check

    YHC has noticed lately that triple checks have been challenging, in execution, explanation, you name it… a melee usually happens at this point, two people doing the same exercise, what order should they do the exercises, are you my partner?, etc… So with 5 posting today YHC decided to try an approach to see if there is a good way to execute exercises 3 times to get a nice beatdown going…this was what was going through YHC’s mind while conducting the COP so here is what happened on this sunny (and breezy) 75 degree morning!

    COP

    We mosey to the newly striped bball court behind the middle school next to the bus loop. we circle up for 10 SSH, 10 DQ, 15 Arm circles(10 small 5 big), reverso, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct LBC’s, 10 4 ct American Hammers, 10 windshield washers, 10 scorpions and 20 merkins.

    THANG

    So YHC has 3 of the Pax post at 3 corners, 1 Pax on the pull up bars(we grab bar in forward/reverse grip, pull up to hold and bring your legs up to your chest) and the final member run suicides as the timer. We set up the rotation where suicides is station 1, station 2 – LBC’s, station 3 – pull up bar routine(4 sets of 5 reps(20 total reps per turn)) was a good workout with each suicide time frame, station 4 – Squats and station 5 flutter kicks.We all went through each station and this took a little over 8 minutes. Repeat this 2 more times for a triple check of this routine.

    Mosey to the back of the school gym of Atlee and set up 4 stations with the 5th station being a runner to touch 3 trees and return as the timer. Station 1 – Wall sit, Station 2 – donkey kicks, station 3 – merkins, station 4 – American Hammers. this took about 12 minutes or 4 minutes per each set.

    Mosey back to flag and perfecto…we sick the landing at 45 minutes!

    Numerama, Namerama, YHC took us out!

    Announcements – Tomato Run will post at BW3 off Route 1 (right at 2nd stop light north of 295 Route 1 interchange), check out pre blast in slack or F3 RVA homepage for more details.

    It was an honor to lead this morning, have a great week and I will see you in the gloom. Cheers…CB!

  • Trickle out Trickle in

    RAMM had 17 post this morning for a morning run. YHC as part of the DaVille Takeover for this Friday had posted 2 routes on slack a 5 and 6 mile route. The shorter distance runners modified the 5 mile route and logged in about 4.5 miles as they were having good convo and missed a turn. Some runners started at 5am so they logged 5 – 6 miles. The five mile route was actually just under 4.86 miles. This was a simple route Commonwealth to Broad to Libbie to grove to AO. Marv ran the 6 mile route (Take a right on Staples Mill to Libbie Place and this runs into Libbie to Carytown Road and doubled back to grove from Carytown (to run back to school on a safer road) and this was just over 6 miles. It was great to run with Burnout and he pushed me this morning. Welcome to Pac Man from Knoxville, TN as he has been posting all week in RVA…Glad to meet you brother!

    Numberama, Namerama YHC took us out in prayer this morning,

    It was an honor to run with some of you gents this morning and meet up with some brothers I have not seen in awhile.

    Have a great weekend Gents and I will see you in the gloom…Cheers…CB!

    Announcements:

    The Forge will have a seal team workout next Thursday July 21 and Bone Thugs will be leading it. It will end in a water gun fight, so make sure you bring one if posting there.

    Next Saturday (July 23, 2022) DaPile will be forming up at the Kings Charter Clubhouse @ 7am for a 1 hour workout with Coffeeteria At the local cup after.

    Prayer Requests – Lab Rat is recovering from cancer treatment and has to have another lump in his throat looked at in the next few weeks. Upchuck has an employee (John) that is undergoing cancer treatment.

  • Some wine with that

    YHC was ready to start the week this cool morning and touched base with a new F3 dad who wanted to bring his 20 year old son, ran into Labrat this weekend and he was in, Hash was coming with me and we had two more show up, flag planted and we are ready to roll.

    COP

    We mosey to the newly paved and striped basketball courts next to the bus loop and circle up for 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Scorpions and 20 merkins.

    THANG

    So YHC set up a new play list for the gang to enjoy this morning while we formed up in each corner, YHC was alone everyone else was paired up in the other corners which allowed some great mumblechatter! We had jump ropes in Corner 1(C1) this was the timer and one of the 2 PAX had to complete 25 jumps in a row. Then would rotate to Corner 2(C2) – this was hand release merkins. C3 – lunges and C4 – LBC’s. Once everyone rotated through each corner this was one set. For the following sets we increased the number of jumps in a row by 5 and we went up to 55! Have some Rocky Balboa’s in the house!

    We then mosey to the tennis courts and do multiple exercises accoss the court, starting with bear crawls then crawl bear back, forward lunges then bernie saunders back and we did this with 2 and 3 courts. About that time our FNG spilled some merlot…he recovered and was back in the saddle for the final routine.

    4 corners – we bro-coded with 10 merkins in corner 1, 20 LBC’s in corner 2, 30 squats in corner 2 and 4 SSH in corner 4.

    Back to the flag for numberama and namerama. YHC took us out in prayer.

    Moleskin

    So we had 2 father son combos today and was special to welcome BoJangles to the F3 RVA fold! he is the 2.0 to Macho, who 1st posted on July 4th convergence with Helix! I was great to see Lab Rat back and he was super helpful in developing the BoJangles name and keeping the mumblechatter, healthy and exciting this morning. He has recovered from his first cancer treatment; however, they have noticed another lump in his throat. So we have a prayer request for him, a speedy recovery and to hopefully have good news from his future check ups.

    It was an honor to lead this morning, have a great day and fantastic week.

    See you in the gloom soon….Cheers…CB!

  • F3 Names

    YHC rolled up to the parking lot with his 2.0 to get this Thursday morning started off right. We see 2 vehicles in the lot (our weekly ruckers) and we stretch prior to the 5:30am Launch. 2 more roll in and we begin our run. Mr. Holland is getting back into running shape after his shoulder surgery and being cleared to start running again. YHC starts off with the mumble chatter calling out Tim and G and my 2.0 asks, ‘what happened to our F3 names?’ he was correct and we then fell back into running form. For this run, YHC and Mr. Holland do the Taylor farm loop and we stop at the 2.0 mile mark to walk for about 5 minutes, then run in front of all of the schools and walk for 5 more minutes, then run to the ruckers that were on the return to the Rutland clubhouse. We got in 4 miles for our run. Speakeasy and Hash logged in about 5 miles, (and Speakeasy ran to AO and back home from AO) so about another mile in his total count for the day. The ruckers logged in a little over 4 miles.

    Numberama, namerama, YHC took us out in prayer.

    It was great to see the gang this morning, have a great week. See you in the gloom soon…Cheers…CB!

  • Run Walk in Giles

    YHC knew some ruckers would be in the middle of their workout when he rolled up to the Rutland house parking lot. Being early this am some pre-run stretching was in order. Speakeasy runs up to the lot, then Bulkhead shows up also running from home. It’s 5:30 and we are ready to roll. For this route we start with a reverse BoJangle’s route and YHC and Bulkhead stop at the bottom of the hill at Atlee library and walk up to Atlee Road, then begin to run again. We get to the bottom of the hill for the bridge over the tracks and walk up this hill. We then run to the Giles clubhouse and walk to loop intersection then run to bottom of hill andtake the trail back to the Giles clubhouse, we walk from clubhouse to top of hill. Run to bottom of hill for train tracks, walk to the top of hill then Run back to Rutland Clubhouse for 4 miles. Speakeasy ran the entire time circling back to run with YHC and Bulkhead.

    We catch up with the Ruckers and walk back to Clubhouse.

    Numberama, Namerama, No Idea took us out in prayer.

    Always great to catch up with these guys, fun run/walk and I will see you in the gloom, Cheers…CB!

  • Bus Tour at Daville

    YHC was pumped to see that a bunch of cars were in the lot this morning for a Monday beatdown; however, a large bus was parked there and people were dropping the kids off for a summer trip. Flag was planted and 2 more showed up for a beatdown and here is what happened:

    COP

    We mosey to the bus loop and form up on the West Entrance side of Atlee High School for 25 SSH, 10 DQ’s, 15 Helicopters, 15 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct Emoji LBC’s, 15 4 ct American Hammers, 10 Reverse Scorpions, 10 scorpions and 20 merkins.

    THANG

    With 3 in the PAX and a bus loop it is natural to go to a triple check. P1- runs the loop as the timer, P2 – Indian Squat to calf raise (Nice Yoga ‘sun salutation’ Move benefit here), and P3 – LBC’s. We rotate through to complete on set and perform 2 more sets for a triple check.

    We then mosey to the tennis court for 4 corners, Corner 1(C1) – 10 merkins, C2 – 20 Lunges each leg, C3 – 30 – Indian Squat, C4 – 40 LBC’s. This completes one set, we have time to perform 1 more set before we head to the flag to stretch for 2 minutes.

    COT

    Numberama, Namerama – YHC took us out in prayer.

    Announcements – Bulkhead is looking to host breakfast at his house after DaPile workout Saturday, July 16, 2022. Details to follow.

    Hope to see more of you in the gloom soon…Cheers…CB!

  • Farmhouse Loop

    4 runners and 2 ruckers were present for this mornings run / ruck walk exercise. Runners met up with the Rucker’s walking up the school access road behind Atlee High school as they launched at 5am from No Idea’s house in Kings Charter. Runners ran around the farmhouse in KC, then returned taking the Taylor Farms route back.

    Good 9 min mile pace with Marco Polo leading the way ahead!

    Numberama, Namerama, Marco Polo took us out in prayer

    HDHH at Corned Beef’s Place!

    The M is out for senior beach week with our daughter…so with the men left behind, we decided to have a happy hour Thursday 6-23-22 from 5:30 – 8PM. BYOB, will have some munchies, and will have a grill if you want to cook up something…we may have some brats, wings and burgers too. DM me if interested and I will get you the details.

    Always an honor to lead…see you in the gloom…Cheers, CB!

  • Trending at Tomato Run

    We had 7 again post for this run ruck workout this week and 3 started at 5am for a Ruck workout and logged in 4 miles and 4 runners. Thursday was HUMID and sweaty for a 5:30am run. So much so YHC had to walk after 3 miles for about 4 minutes then finish getting in 4.3 miles going the BoJangles loop returning to the Rutland Clubhouse. Speakeasy and Hash stayed out front the entire run, Phonics hung back with YHC and we got this run in the books!

    Numberama, Namerama, YHC took us out in prayer.

    Announcements – Stay tuned as we are planning a HDHH for this Thursday June 16, 2022.

  • International Male

    YHC was pumped to swing down to the South side and pay some tolls to Q for NoToll as Part of the DaVille Tuesday takeover this month. Planted the shovel flag in brutal gravel by the Tennis courts brought my phone and wireless speaker for some workout tunes to enjoy with this mornings workout and here is what went down for 14 F3RVA gents!

    COP

    Mosey to the parking lot by the cell towers and circle up for 20 SSH, 10 DQ’s, 10 4ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    The tunes are cranking now so we go to 4 corners bro code style as everyone want to hang with the tunes…right?!? So Corner 1 – 10 squats, Corner 2 – 20 Flutter kicks (2 ct), Corner 3 – 30 single count lunges alternating legs and corner 4 -40 LBC’s. We repeat this two more times.

    Mosey to the soft grass divide into groups of 3 or 4 and perform a triple check. P1 – runs to opposite side of the field and back (timer) P2 – LBC’s, P3 – Personal choice upper body – plank, merkins, drydocks, etc. We rotate 2 more times so everyone has a turn to complete 1 set. We perform two more sets.

    Next we divide into 3 groups and form a personal Bermuda Triangle about 20 yards in between each corner. Corner 1 group(C1G) – bear crawls to corner 2 (C2G) – sprints to C3G – lunges to C1G. We repeat this 3 times.

    Mosey to the covered patio divide into different groups of 3. P1 – runs to opposite side of field and back (timer), P2 – Merkins and P3 bench dips (crushing the triceps on this routine). We rotate 2 times for each partner to get the exercise to complete the set and then perform 2 more sets.

    These gents are crushing this work out…and we still have time.

    Next we do 11’s using the width of the patio, 10 merkins, walk to other side 1 squat, walk back 9 merkins, 2 squats and continue to where we mosey back to flag and perform the 9 merkins and 2 squats(surprise switch), then 10 squats and 1 merkin to finish!

    Moleskin

    So you can imagine with CB music playing it will be all over the board from funk, to rock, to new wave…with a common excellent/unique percussion theme behind this music…I am a drummer after all. So a late 80’s tune pop’s up and YHC was thinking back to his college(let’s be real ‘Institute’) days and ordering cool trendy clothes from a catalogue titled International Male…back in the day we had no internet/amazon/google to buy things and the guys crushed YHC! We were laughing hard…check out the Wiki page(link at the bottom of this bb) if you really want to laugh…heck, they even made a movie about this!…What a gang of fun gents to work out with this morning. Humbly honored to lead, work out and have a laugh…great way to start the day!

    Glad to see Mr Roper and Fresh prince back to NoToll as I understand it has been awhile and keep coming back…I know I will…soon! Cheers…CB!

    International Male – Wikipedia

  • D Day at Daville

    YHC showed up to welcome a new recruit thanks to Opus. Knowing others may be coming in hot, plant the flag, and mosey to parking lot and start with parking space tracers. Bulkhead comes rolling in and we have 4 for this morning’s fun. With the group formed we mosey to the bus loop and form up for some COP

    COP

    We start with 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions, 10 4ct American Hammers, 10 scorpions, 20 merkins.

    THANG

    With for YHC decides a Triple check is in order using the bus loop, with an FNG, this is good to allow some mumble chatter with the FNG and also keep a nice sweat steady workout. This routine consisted of P1- Running a Lap as the timer, P2 – Squats, P3 – LBC’s, P4 – Step ups on the bench. We rotate with P4 – running the Lap, P1 – Squats, P2 – LBC’s, P3 – Step ups on the Bench. We rotate 2 more times so everyone has a turn at each exercise. This completes one Set. We do two more sets for a triple check.

    Next we mosey to the Tennis court and form up on the side line we brocode the following:

    Bear crawl to mid line, Crawl bear back to side line, we Lunge to the opposite side line and bernie saunders back. We do this two more times for a triple check and mosey back to the flag. We have one minute left for some merkins, Jazzercise stretch 10 reps (shout out to Nancy Lopez!).

    Numberama, Namerama, we met a FNG today his name is Chris Fulcrod – who owns and manages Air Park Auto Service and lives in the area. He likes to go on little adventures so we collectively thought Gilligan was appropriate. Welcome Gilligan! YHC took us out in Prayer.

    Announcements – Daville is looking into a Happy Hour coming up soon at Final Gravity in Lakeside, we are thinking a dart board competition between the F3 guys! Stay tuned for the details.

    Finally – Today is D Day, Saving Private Ryan is likely the most recent and accurate depiction of the D-Day Assault and subsequent battles in the following days. Most reading this backblast have likely seen this movie and would probably agree how moving this movie was in bringing the war to life where the audience may (even for this brief time) experience the loss, anguish, grit and determination to survive and return home to the US. If you have not seen this movie, I highly recommend you do so and learn of some patriots that gave it all for freedom and peace.

    Have a great day gents, as it was an honor to lead this morning. Cheers….CB!