Author: Corned Beef

  • DaPile Combo

    YHC signed up for the Saturday Beatdown and traffic came in heavy for all types of Workout options, some wanted to run others…bootcamp. Rolling into the Atlee parking lot, Spit ended up on a solo run the remaining 6 started up the bootcamp and here is what went down:

    COP

    We mosey to the basketball black top behind Atlee High school and circle up for 15 SSH, 15 DQ, 15 good mornings, 10 4-ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 20 LBC’s, 10 scorpions and 20 merkins.

    THANG

    So YHC brought some equipment for this beat down and we set up 3 stations with 2 PAX at each. Jump rope at S1 as the timer, S2 – 1 kettle bell for one PAX and 25 merkins for the partner and alternated with the completion of 25 reps. and Station 3 (recovery) – Frisbee toss between 2 PAX. We rotated with 25 jumps in a row the up by 5 to 50 reps in a row. Once we got to 50 we restarted with S1 -25 squats, S2 Kettle Bell and LBC’s (each partner switched with the rotation so if you had the kettle bell this round the next you performed LBC’s) . S3- Frisbee toss. (Spit Returned after running 3 miles and joined one of the Pairs for this workout)YHC modified the squats when 40 reps came up we did 20 lunges each leg for 40 total then 25 Each leg for 50 total. We pick up the equipment and roll to the parking lot and each PAX posted at a parking space. We did 11’s where we started with 10 merkins, bear crawl to the other side of 2 parking spaces(about 40 feet) for 1 LBC, lunge back 9 merkins, bear crawl to other side 2 LBC’s. Finish the 11’s and have 2 minutes of stretching and the hour workout is done!

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    We have a couple of prayer requests as YHC has a coworker that lost her father this week, Opus had a former student pass from cancer at 12 recently, and Bulkhead’s daughter speedy recovery from a fall that resulted in a broken arm.

    We then posted at Local Cup and Yardsale was there to meet up for some great coffee and conversation!

    It was an honor to lead this morning gents, have a great weekend and enjoy this great cool weather! Cheers…CB

  • Triple Bingo

    3 showed up for a hot one at Punisher this afternoon and here is what went down.

    COP

    We mosey from flag to front of School get into the shade and 15 SSH, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso. 10 4ct American Hammers, 10 4ct LBC’s 20 merkins.

    THANG

    We mosey to the brick wall of the school. form up for a triple check. P1 – runs lap as Timer, P2 Wall sit, P3 – Donkey kicks. We each did this exercise 3 times for a triple check. We were really hot from the heat so we mosey back to the flag and round up for a cool down at Bingo Beer. This was a nice surprise for the group and we enjoyed some great 2nd F convo!

    Numberama and Namerama we look forward to the gloom tomorrow as it was a hot one this afternoon.

    Cheers…CB!

  • Shank is Back

    YHC rolled in hot to see 2 runners onsite ready to roll and Shank rolled in for the morning run. Marco Polo had a great route suggestion going through the Giles development utilizing the trails and roads to get in a nice 4.75 mile route. As these guys are sub 8 and 9 minute milers and being hot YHC ran a slower pace to get in 4 miles for this morning.

    Numberama, namerama Marco Polo took us out in prayer.

    YHC was happy to see that Shank has returned to F3 RVA as it has been awhile since his last post when he did the Pump House run on Sunday last year. He also ran a leg of the Tomato run relay last year too. So welcome back Shank as we have been trading messages lately to get him to post again.

    One of our Kings Charter Neighbors’ Wife has developed cancer again so we have prayers going out to this family. Great to see everyone this morning, have a great day everyone and I will see you in the gloom.

    Cheers…CB

  • DaVille Tabata for 2

    Vacations and broken alarms are in full swing this first day of August. YHC plants the shovel flag and walks back to car, Phonics rolls up, it’s 5:30 and time to roll. YHC brings phone, grabs the jump ropes with Tabata App loaded and here is what went down:

    COP

    We mosey to bus loop and the West Entrance area for Atlee High School. We start with 20 SSH, 10 DQ’s and we set up for the Tabata work out.

    THANG

    So we set up for 9 exercises of 4 minute sets 20 seconds on 10 second off (8 reps)and do the following:

    1 – bench step ups, 2 – 15 merkins plank for remaining time in 20 second interval-last 3 intervals were brutal, 3 – LBC’s, 4 – Jump Rope, 5 – flutter kicks, 6 – Lunges, 7 – Elevated merkins, 8 – squats, 9 – reverse lunges.

    Mosey back to flag, numberama, namerama, YHC took us out in prayer.

    Moleskin

    This was a constant movement workout and perfect for the low numbers this morning. Have a great week and will see you in the gloom.

    Cheers….CB!

  • 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!