Author: Corned Beef

  • DaPile DEUX

    4 men show up for different workouts and with the 1/2 Marathon in the books, the Bootcamp/Run option was in full force this morning. Below is the work out

    Run Option

    Spit and Mr Holland ran a 10k in 53 minutes…way to push guys as this was one of the part of the Monument 10K sign up was running a virtual 10K along with an actual 10K next weekend.

    Bootcamp Option

    Corned Beef and Helix decided on the bootcamp option and here is what went down:

    Mosey to bus loop and form up for cop

    COP

    20 ssh, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 8 4ct helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 American Hammers, 20 LBC’s, 10 Scorpions, 20 merkins.

    THANG

    Bus Loop switch

    First plan was to alternate running the bus loop lap as the timer, partner 2 performed an exercise. We did this work out 3 times. The first exercise was step ups on the bench, the second exercise was a continuous alteration of 2 dips and rolled over to 2 incline merkins and the final exercise was squats.

    Next we mosey to the basketball court for a “True Dora” where Partner 1(P1) runs a suicide on the basketball court as the timer and P2 performs 1 pull up, 2 push ups and 3 squats, repeating this order until they switch continuing the count and alternating until we reach 100 pull ups, 200 Merkins and 300 Squats.

    Mosey to the Tennis court for Sideline mid court opposite sideline brocode work.

    First effort we lunge to mid court, bernie saunders back then lunge to far sideline and bernie saunders back.

    2nd effort Bear crawl to mid court and crawl bear back, bear crawl to far sideline and crawl bear back.

    3rd effort – Side lunge(step squat) to midcourt and side lunge back (staying facing the same direction to work out both sides). Side lunge to far court side lunge back.

    4th Effort – Crabwalk to midcourt Bunny hop back – Crabwalk to farcourt (CB lunged this one) and bunny hop back.

    5th Effort – Gorilla walk hop(GWH) to midcourt, GWH back, GWH to far court and GWH back.

    Mosey to weight room wall for touch a tree and donkey kicks. P1 – Touch 3 trees as timer and P2 donkey kicks, switch and this was one rotation. We did 3 rotations.

    Mosey back to flag for some stretching and to meet up with the runners.

    Numberama, Namerama and Mr. Holland took us out in prayer.

    Moleskin

    Great workout for everyone and we are beginning the dual workout options at our AO’s so come check it out as there is no excuse for running or bootcamp as we have you covered. This is also the plan for the Tuesday ANVIL workout that it will be both the run and boot camp options; however, with Gomer posting as Q at Daville on Monday, I expect that there will be mostly running at Anvil on Tuesday….we will see!

    Have a great weekend gents and we will see you in the gloom! Cheers…CB

  • Twofer Punisher

    Cafe au lait and a Beignet From Cafe du Monde

    YHC is getting back into the swing with F3RVA after a weeks Spring break of eating great food and visiting with family and friends in Jackson, MS and New Orleans! Second workout of the day so we had some good strength workout in the books for this workout. Here is what went down:

    COP

    Mosey to front yard of school and circle up for 20 SSH, 10 DQ’s…(tried to keep these slow as YHC was still alittle sore from the 1/2 Marathon on Saturday!), 10 Ukrainian Soldiers, 10 Imperial Walkers, 15 Arm Circles 10 small and 5 big, reverso, 10 4ct American Hammers, 10 LBC’s, 10 scorpions and 20 merkins.

    THANG

    So warm up complete, we mosey to the back soccer field and form up at the bench. With 5 in the Pax today YHC decides on a rotation workout. First Rotation Station 1 (P1) – runs lap around soccer field as the timer, P2 – dips on Bench, P3 – step ups, P4 – Incline merkins on bench, P5 – Decline merkins on Bench. P5 then runs lap and others rotate up to the next station until and we rotate until all stations have been performed by the PAX for a complete circuit. We did this circuit 2 more times.

    As this was a twofer afternoon, YHC had the PAX pick out the exercises for Round 2, YHC chose the lap around the soccer field again(P1) as the Timer and we had (P2) lunges, (P3) flutter kicks, (P4) LBC’s and (P5) American Hammers. We did this the same as above and moseyed back to flag to finish the workout at 45 minutes.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    Mumblechatter was abound this afternoon and we enjoyed talking about Spring Break and what we did with our families the past week. We also discussed our Happy Hour at Bingo Beer on Broad Street will be next Monday look for a preblast in Slack 2nd F channel with the details but please show up at Bingo and we will have a mini-workout for those that may be interested starting at 6 and we will meet @ 6:15 to officially start the 2nd F event.

    Prayers to Trout and his family dealing with COVID-19, LabRat who is dealing with Cancer, and TryHard’s Sister who will be beginning her Chemotherapy treatments this week.

    Stay safe and be the positive force in others lives this week gents.

    It was an honor to lead this evening and have a great week gents! Cheers…CB

  • Daville Triple Workout

    YHC is back from spring break and finisihing 1/2 Marathon on Saturday ready to get the body going again for the week. We had three post today for a bootcamp and this set the table for a nice workout and here is what went down:

    COP

    Mosey to the bus loop entrance to Atlee High School and performed 20 – SSH, 10 – 4ct DQ’s, 10 helicopters, 15 arm circles 10 small and 5 big, reverso, 10 Ukrainian Soldiers, 10 Imperial walkers, 10 – 4ct American Hammers, 10 Alabama prom dates, 10 LBC’s 10 scorpions and 20 merkins.

    THANG

    One Mosey to bus loop for a triple check, Partner 1(P1) runs the interior loop as the timer, P2 Step ups on the bench and P3 – performs 40 merkins and rests the remaining time. Everyone takes a turn at each station for one rotation. We do 3 rotations for a TC.

    Two Mosey to Tennis Courts and Brocode (We all stayed together on these exercises) bear crawl side line to mid line, crawl bear back to side line, then forward lunge from side line to opposite side line, reverse lunge back. Repeat this routine 2 more times.

    Three Mosey to basketball court for a final triple check. P1 – Runs suicides as the timer, P2 – 5-10 pull ups, P3 LBC’s. Everyone takes a turn at each station for one rotation. We do 3 rotations for a TC.

    Back to the Flag for 1 minute of stretching.

    Numberama, Namerama , YHC took us out in prayer.

    Moleskin

    It was great to see Rounders back from his Army tour. We had some prayer request for Lab Rat who is dealing with cancer, Trout who’s entire family is positive with COVID-19 and our missing F3 brothers who normally attend our workouts during the week. We miss you gents!

    Have a great week gents and I will see you in the gloom…Cheers, CB!

  • Crescent Moon at Daville

    YHC posted and waited for other Davillians on this cold spring morning. 5:30, just me this morning so Mosey to the bus loop.

    COP

    20 SSH, 15 Helicopters, 15 Arm circles 10 small and 5 big, reverso, 10 DQ’s, 20 LBC’s 10 Alabam prom dates, 20 merkins.

    THANG

    Bus loop 4 corner Escalator. So YHC wanted to get the cardio going started with 10 alternating lunges (ten reps each leg) at Corner 1, mosey to corner 2, 10 alternating lunges and 20 merkins, mosey to Corner 3 – 10 alternating lunges and 20 merkins, 30 LBC’s, and Mosey to corner 4 10 alternating lunges and 20 merkins, 30 LBC’s, and 40 Flutter kicks. Then back down the escalator mosey to corner 3 for 10 alternating lunges and 20 merkins, 30 LBC’s, Mosey to Corner 2, 10 alternating lunges and 20 merkins, Then finish at corner 1 for 10 alternating lunges.

    Mosey to Basketball court behind CMS and perform 5 pull ups, 10 derkins then a suicide routine on court. Repeat this 2 more times.

    Mosey back to car for 4 sets of 20 donkey kicks with 20 seconds rest in between.

    Finish, and wrap up with some stretching for about 1 minute.

    Moleskin

    It was nice to get back in the groove from a family weekend in Roanoke. Cold weather was perfect for this routine this morning and had a cool crescent moon view while at the basket ball court.

    Have a great week gents…I hope to see you in the gloom soon…Cheers…CB!

  • Pinch and Tickle

    We had 8 for a first workout of the Hump-day this week and here is what went down:

    COP – Run lap around parking lot insert some Karaoke left and right side then back to flag circle up for 20 4ct SSH, 15 Good Mornings, 16 DQ’s (old guys need to stretch), 15 Ukrainian Soldiers, 10 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso. 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s, 15 Scorpions, 20 merkins. Recover as we are ready for the THANG.

    THANG

    Partner 4 corner Escalator. So a ton of mumble chatter this morning as this group was chatty. YHC decided a date rotation was in order so everyone could catch up while working out so for this one we partner up and start with 10 Merkins, run to next corner of parking lot for 20 squats, then 30 LBC’s and 40 Flutter kicks then return to start. Rinse repeat two more times for a triple check.

    Switch Partners partner 1(P1) runs lap around parking lot as the timer, P2 – donkey kicks, then P2 runs lap and P1 Dk’s. Repeat but exercise is LBC’s. Repeat again but exercise is alternating lunges.

    Switch Partners again and we do 11’s starting with 10 merkins, run guard rail for 1 dip, bear crawl back to start 9 merkins run to guardrail for 2 dips bear crawl back to start. Continue until 1 merkin and 10 dips.

    Finally we count off by 2’s so the 1’s run a 100 yard suicide (25, 50 and 75 yard stops) as the timer, P2 performs alternating lunges. Switch 2’s run suicides and 1’s alternating lunges. Repeato, except the exercise is LBC’s. Repeato again except the exercise is Squats. This turned out to be a gasser for the group and a great way to finish.

    COT

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

    Moleskin

    We had a great time catching up and poking some fun at each other…like partners do. You can imagine the jokes, and fun time we had…but to be there…it another level and what gets you off on the right foot for the day.

    Prayers for Lighthouse who has family over in Keiv, Ukraine. Prayers for Roger Roger’s Family and for those who are going through a tough time now.

    Hump Day Happy hour @ O’Toole’s in Midlothian tonight and Another HDHH tomorrow at Capital Ale House on Cox Road in Glen Allen.

    Basketball brackets are due to Splinter by tonight along with $10.00 registration.

    Have a great day Gents as it was an honor to lead. Cheers….CB

  • 40 Whacks, the crime in the late 1800’s

    YHC pulled in to see 3 brothers waiting in the lot for an afternoon workout. While placing the shovel flag, 40 whacks shows up so we have 5 for this afternoon. So YHC grabbed his gym bag of bands and we proceeded for warm ups in front of the school.

    COP

    We circle up and perform the following for a nice warm up: 20 SSH, 10 4-ct slow descend good mornings, 10 DQ’s, 15 Ukrainian Soldiers, 15 Imperial Walkers, 15 Arm Circles, 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s.

    THANG

    So YHC pulls our the bands and we set up 4 stations and have one person running as the timer. Station 1 50lb band, Station 2 30lb band, Station 3 60lb band and Station 4 40lb Band. Station 5 was the Runner. So to make sure all PAX received a good benefit from the bands, primary instructions were to maintain the rep count from the first effort of the exercise. When performing 5 sets, the latter sets become progressively harder to complete, but the goal is to complete as many reps as the previous set. You may do more; however, that rep count becomes the new standard for number of reps for the exercise. For the Routine YHC performed Station 1 (S1)Curls, S2 – Shoulder Raises, S3 -Squats / Bench press, S4-tricep extensions. We finish the 5th set and Mosey back to flag and 45 minutes was up. A nice cross fit workout this afternoon.

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    So the question came up on the 40 whacks origination. Chum Bucket had come up with this name but was running the lap while the remaining pax were trying to come up with an explanation. YHC looked is up as it was a school rhyme stating :

    Lizzie Borden had an axe
    She gave her mother 40 whacks
    When she saw what she had done
    She gave her father 41

    So you can imagine this needed more research and it happened 130 years ago in Fall River, Massachusetts (1892). Lizzie was found not guilty after the Jury deliberated for 10 minutes. There is now a bed and breakfast at this location and the motto is Where everyone is treated like family. It is said that Lizzie’s ghost still wanders around the property.

    So now you know a little more about 40 whacks!

    It was an honor to lead this afternoon gents, see you in the gloom. Cheers…CB!

  • TF Trail Run

    YHC had a new 5 mile route planned for today. Rolled into the lot and Yardsale and No Idea started earlier on the Ruck walk both sporting their 40# pack. 3 more posted to run so YHC and Marco Polo ran about a 9 minute/mile pace and Mr Holland and Opus ran about a 9:15/min mile pace. Our route started with the reverse Bo Jangle’s loop over the tracks behind Atlee, Chickohominy Middle and Cool Spring Elementary to Honey Meadows, up the hill by the clubhouse into Taylor farms. Marco Polo and YHC ran on the trail route past the Schools over the Bridge and past the starting point for another 10th of a mile to get just over 5 miles. Mr Holland and Opus stayed on the main roads and logged in just over 5 miles also. We rolled into our Rucker’s posting promptly at 6:15.

    Numberama, Namerama, Yardsale took us out in prayer this morning.

    HDHH Wednesday 3/16 at O’Tooles in Midlothian starting at 5:30PM-not Forest Hill

    Address :13919 Midlothian Turnpike, Midlothian, VA 23114

    Great run this morning with Marco-Polo. Have a great day gents and I will see you in the gloom. Cheers…CB!

  • Tryhard Appetizer Run

    YHC signed up for the Breakfast Club Run this morning to ensure a post to a Dogpile beatdown from Tryhard. So Hash, Doublemint and Shiplap came to this breakfast and we started to go on our route. About at the bridge Doublemint barked I will catch up and we kept running for a bit, then turned around to pick up Doublemint. We arrive at the Dogpile AO a little early so we kept running until we logged in 2 miles.

    We had the Dogpile workout and then returned back to the start. Thank you to Sippy Cup who ran with us to his house as we were so delirious from the bootcamp we were going to take a wrong turn and make this a longer run than the simple 1 mile return route!

    Numberama, Namerama and Shiplap took us out in Prayer.

    Great seeing you guys this morning as it is an honor to lead. I will see you in the gloom…cheers CB!

  • Easy Tomato Run

    We had a couple of brothers show up early for a Ruck walk and 4 of us posted for a run. Marco Polo logged in 5 miles. This one was a mostly down hill route with 2 good sharp hills to climb for a nice run workout. This route was a little over 4 miles for Mr Holland, Spit and Corned Beef. Yard sale and No Idea did a ruck walk and logged in about 3.5 miles.

    Numberama, Namerama Marco Polo took us out in prayer.

    Great run gents and I will see you in the gloom, cheers…CB!

  • Crazy Cat Lady

    It has been awhile since YHC has posted and Q’d No Toll…Being from north of the wall, tolls were paid and rolled into a gang of 14 F3 brothers ready for a Tuesday bootcamp and here is what went down:

    COP

    We mosey from the flag to the Tower Paved lot and circle up for 20 SSH, 10 DQ’s 20 Helicopters, 15 armcircles, 10 small and 5 big, Reverso, 15 Ukrainian* Soldiers, 15 Imperial Walkers, 20 – 4ct American Hammers, 20 LBCs, 20 Flutter kicks, 10 Reverse scorpions, 10 scorpions and 20 merkins. We mosey to the soccer fields and YHC sets up glow sticks for the first event.

    THANG

    YHC drops the glow sticks at the 25, 50, 75 and 100 yard mark for a Red Barchetta. So as a group we run to the 100 yard glow stick, 100 SSH, back to start and plank for 6. Run to 75 Yard mark for 75 LBC’s and back to start and plank for 6, Run to 50 yard mark for 50 squats and back to start and plank for 6, run to 25 yard mark for 25 merkins and back to start and plank for 6, then run 10 yards for 10 burpees and back to start and plank for 6.

    Next we divide into groups of 3 for a triple check as 15 total was perfect. Partner 1 is the timer running to the other side of the field and back, P2 – performed alternating lunges and P3 – performed dips on the bleachers. We did this 3 times.

    Next we had the Bearmuda Triangle as YHC re-arranged the glow sticks into a triangle with the corners about 20 yards apart. First rotation, bearcawl to next corner, 1 merkin, 2nd corner 2 merkins and 3rd corner 3merkins. Next we lunge to first corner 1 squat, lunge to second corner 2 squats, lunge to 3rd corner 3 squats.(This rotation was a breather set for recovery…to really push this the triangle should be 3 sets of bear crawls) And the last rotation, bear crawl to first corner, 1 merkin, bear crawl to 2nd corner 2 merkins and bear crawl to 3rd corner for 3 merkins.

    We divide into different groups of 3 and perform another triple check, partner 1 ran from starting point to the soccer goal on the south, then to the soccer goal to the north and return to start as the timer. Each group had dealer’s choice for the 2nd and 3rd exercises to work on an exercise of their choice. We wrapped this up and moseyed to the flag.

    Numberama, Namerama we discussed announcements, prayer requests and determined an FNG’s Chad (Doozy’s recruit) name and with this bunch it was all over the board! Chad wore a UK shirt so started with Louisville, Rick Patinio…tounges came out with multiple languages(Portuguese and Spanish)…crazy cat lady…guys we want Chad to come back…so we settled on Juanita! So welcome Chad you are now Juanita in F3. Mumblechatter was fierce this morning!

    We close up into a manball and Tryhard took us out in prayer!

    Moleskin

    We have some announcements – Tomorrow is a Hump Day Happy Hour at PBR on 301 in Mechanicsville. Easy directions as it is the 4th stop light north past 295 take a left and PBR is on your right in a strip mall. Great beer and food here and we hope to see you there.

    There is a convergence in Dogpile this weekend as we ask for the groups in DaPile and Rock and Roll to meet at DogPile for the 1st weekend of each month.

    Finally, I Q’d No Toll when Neil Peart (drummer from Rush) passed away in January 2020, I would argue that he was the best drummer ever and quite the writer of most of their lyrics.

    Keep crushing it gents as it is always an honor to lead! Cheers…CB!