Author: Corned Beef

  • 3 then 2

    YHC and his 2.0 rode to Atlee HS to post for the Anvil weekly run. 3 more arrived and we ran 2 separate routes. Hash and Speakeasy did an out and back run route going to King’s Charter neighborhood and back for about 5.2 miles. The remaining 3 PAX first ran around the schools returning to the start then over to Giles to the end of the road closest to 295 and return back to school parking lot for a total of 4 miles.

    Numberama, Namerama and Opus took us out in prayer.

    Reminder that DaVille Takover is this Thursday September 15, 2022.

    Have a great week gents and I will SYITG, Cheers….CB

  • Anvil Taper Run

    YHC showed up to Atlee HS and saw 2 vehicles already onsite for the Ruck walk and Speakeasy came in hot and we started on an Easy pace 10 min mile run for a little over 3 miles, followed by a 1 mile fast walk cool down. We went through Giles to the back entracne returning via DeWitt over the bridge and a couple of laps in the Atlee HS parking lot to get 3 miles.

    Mudface and No Idea logged about 4.5 miles on their ruck walk.

    Numverama / Namerama, No Idea took us out in Prayer.

    Note – Plan to take the rest of the week off for rest until the run that will start Early on Friday. Apologies on the delay of this back blast as YHC was preparing for the BRR and glad to have this workout prior to the Race.

  • 3 Anvils

    Opus and Corned Beef ran 1 mile with 5 minute walk intervals for a total of 3 miles through Giles development and returning via DeWitt and the bridge over the tracks to Atlee HS parking lot.

    No Idea logged 4 miles with Ruck.

    Numberama / Namerama, YHC took us out.

    Announcements

    Yardsale will be hosting a Saturday workout at 7am in Milestone next to the Clubhouse on Saturday September 10, 2022. This will be in lieu of the DaPile workout on Saturday!!!

  • DaPile Court Work

    YHC wanted to bring basketball into this Bootcamp routine and when planting the flag at the AO 5 chose to run and 3 decided that a bootcamp was in order. So here is what went down:

    COP

    Opus, Mr Holland, Bulkhead, Hash and Cliffhanger decided a run was in order for this morning, Macho, Helix and YHC – bootcamp and we moseyed to the basketball courts to the rear CMS bringing jump ropes, basketball and a 20 lb kettlebell to the party. We circle up for 20 SSH, 10 DQ, 15 arm circles, 10 small and 5 big, reverso, 20 4ct LBC’s, 15 reverse Scorpions, 10 scorpions, 20 merkins.

    THANG

    This routine with 3 in the PAX will work great, as a team we are shooting to 100 points, 3 point shots count as 3 and all other shots were 2. We made this a good work out by not just sitting under the basket shooting layups and YHC made 2ea 3 pointers (only the Pax knows how many attempts were required), we used the jump rope(starting at 30 in a row working up to 50 in a row and staying at this limit until we made 100 points) as the timer and Station 2 the Kettle Bell work(swings, curls, lateral raises, etc.) was before you handled the shooting of the Basket ball Station 3. This routine made for a fun cardio and coordination workout. We reach 100 points then mosey to the pull up bars. We start a Dora with 100 pull ups, 200 squats and 300 LBC’s. One person did the exercise while 2 people ran suicides, 1 partner peeled off after1 suicide rep to replace the exercise partner who began running 2 suicide routines in a row. the 2nd suicide partner would wrap up his second routine and replace the exercise partner. This made for a good cardio burn/recovery with the suicide work (2 times) and the exercise routine was the gasser. We wrap this up, collect the gear and mosey with the runners who returned from thier 5 and 6 mile runs to the flag. We had 2 minutes of stretching and circle up for COT.

    COT

    We circle the flag for 2 minutes of stretching, Numberama, Namerama, YHC took up out in prayer.

    Great workout gents, 2nd F to follow at the Local Cup for some great conversation.

    See you in the gloom soon…Cheers, CB!

  • 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.