Author: Corned Beef

  • White Socks

    7 men showed up at 6:30 for an hour long workout and here is what went down:

    Run workout

    Two men (Marco Polo and Mr Holland) ran a little over 6 miles through Giles and Taylor Farms checking out the paved trails.

    Boot Camp

    YHC had a plan this nice cool morning and here is what went down for the remaining 5 brothers:

    We mosey to basketball court for COP – 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Ukrainian soldiers, 10 4ct helicopters, 15 arm circles 10 small and 5 big, reverso, 10 LBC’s, 20 4ct American Hammers, 10 scorpions, 20 merkins.

    We start with a Tabata workout(with some YHC 80’s-90’s hair band rock) with 6 rotations of 8 reps 20 seconds exercise and 10 seconds rest.

    Here were the 6 exercises (4 minutes each) We did upper, core and lower

    Exercise 1 – 10 hand release merkins and plank the remaining time.

    Exercise 2 – Freddie mercuries

    Exercise 3 – Reverse Lunges

    Exercise 4 – Balls to the Wall

    Exercise 5 – LBC’s

    Exercise 6 – Jump squats

    Partner Jump Rope 4 Corners:

    Next YHC pulls out a pair of jump ropes where 2 PAX post at corner 1 They are the timer and the first rotation requires 20 jumps in a row with out stopping or tripping on the rope. This is completed when one of the 2 partners completes the 20 jump rope reps without stopping

    Corner 2 – Merkins

    Corner 3 – Squats

    Corner 4 – Lunges

    One of the 2 jump rope partners moves to C2 the other remains. All others rotate clockwise to the next corner. We do this 5 times so everyone is at the jumprope station for 2 turns and also had one turn at the other corners. This completes 1 set. We add 5 reps to the Jump rope set to where it is 25 reps and repeat the above corner rotations. We continue Sets until we get to 40 reps of the Jump rope. YHC played a different rock play list for this set of exercises…some even joked about Yacht Rock or Rock Ballads…had some classic tunes for sure!

    We mosey back to the flag for COT.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    Prayers for Lab Rat for recovery from cancer treatment. Next weekend DaPile will post at Dogpile for our monthly convergence. Great mumble chatter this morning with all the bootcamp PAX…this get’s you going in the morning as we laughed about our younger days, becoming dad’s and other very funny stories as you had to be here to really get this groove. We then go to Local Cup for some 2nd F and had a great time catching up.

    It was an honor to lead this morning and I will see you in the gloom…Cheers CB!

  • Uphill Mosey

    So this week has been a week of tapering runs for the group with the Monument 10K wrapping up last weekend. YHC thought the reverse Giles loop would help in setting the pace as there are many long hills on this route. We seemed to divide with Marco Polo taking the lead, YHC, Bulkhead and Speakeasy running about an 8:40 min/mi pace and Opus and Mr Holland at about a 9 min/mile. Marco Polo did a Bojangles loop to finish with 5 miles and Remaining runners did 4.2 miles today.

    We also had the Ruck group with Mudface, No Idea and Yardsale. We waited for them this morning as they started at 5am and rolled in just a little past 6:15 this morning. they did about 4 miles.

    Numberama, Namerama Opus took us out in prayer

    It was a pleasure to lead this morning gents, SYITG…Cheers, CB

    Announcements:

    Spit has set up the ‘F3 RVA’ Team…If you sign up this week it is only $30.00.

    here is link below:

    https://runsignup.com/Race/VA/Richmond/UkropsMonumentAvenue10K?raceRefCode=pcAWVbll&utm_source=RunSignUp&utm_medium=Referral&utm_campaign=pcAWVbll

  • Money in the Bank at DaVille

    YHC rolled into the parking lot to see an FNG already parked about 7 minutes early. Flag was planted and 5 additional brothers arrived for a 7 man bootcamp. Nice cool morning and here is what went down:

    COP

    We mosey to the basketball courts behind Chickahominy Middles School and circle up for 20 SSH, 10, DQ’s, 10 Imperial Walkers, 10 Helicopters (4ct), 15 arm circles 10 small and 5 big, reverso, 20 4ct American Hammers, 10 4ct LBC’s, 10 scorpions and 20 merkins.

    THANG

    We mosey to the corner of the basketball courts and we perform the 7 of diamonds, Corner 1(C1) – 7 merkins, C2 – 14 squats, C3 21 LBC’s and C4 28 2ct flutter kicks. We did this Brocode style keeping the PAX together. Repeated this 2 more times.

    Mosey to Tennis courts and form a line on the sideline we bear crawl to mid court crawl bear back to sideline, lunge to opposite sideline and Bernie Saunders back for one set. We repeat 2 more sets.

    Mosey to rear parking lot behind Atlee High school and everyone forms up on a Parkin space number. We perform 11’s starting with 10 Squats, lunge to opposite parking space number 1 merkin, lung back to start 9 squats lunge back to opposite number for 2 merkins and continue until 1 squat and 10 merkins.

    Mosey to the Gym wall and break up into groups of 3 and 4. FNG and Spit hang together for this triple check. P1 – Touches 4 trees as the timer, P2 wall sit and P3 donkey kicks. P1 – goes to chair, P2 – DK’s and P3 touches 4 trees and finally P3 – goes to wall sit, P1 – DK’s and P2 touches 4 trees. We repeat this 3 more times for a triple check.

    Mosey back to the flag for 1 minute of stretching.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    We welcome Brian Roundtree who is a friend through church with Spit and finally decided to post today. He was in the army and posted in Ft. Lee, Ft. Lenard Wood and Germany and now works in the banking industry. We tossed around some suggestions and Piggy Bank won the popular vote. Welcome Piggy Bank and we look forward to seeing you in the gloom again soon.

    Announcements – We are continuing our combination workouts on Saturday (DaPile) with all of us in DaVille posting at Dogpile on the first Saturday of each month.

    We will be having a Hump Day Happy hour on May 5, 2022. Stay tuned for the location.

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

  • 3/2 DaPile

    Three brothers showed up for a workout / run this morning and here is what went down:

    Run

    So we mosey to the Giles community and run down a new paved trail just completed and this is an awesome 1 mile section for a run…(will see this again for sure big trees, birds, sunshine feels like you are hiking). We continue through a newer section and Mr Holland started to feel a sharp pain in his hip so we slowed down to a walk for about 1/2 a mile of the 3 mile warm up run. Mr. Holland peels off and Bulkhead and YHC continue with the bootcamp part of this morning’s workout.

    THANG

    We mosey to the chin up bars for a dora of 25 pull ups, 50 dips and 100 leg lifts. We alternate while the other partner runs one wind sprint across the court.

    We then mosey to the football practice field where we flip a tractor tire 5xs while the partner Al Gores for his turn. We do this 5 times. We then face each other with the tire, Partner 1 flips the tire to Partner 2 that catches is and performs a squat. P1 performs a burpeee and P2 flips tire to P1 coming out of his squat. We do this for 10 reps…the last 2 were tough.

    Mosey to back parking lot for touch a tree. P1 touches 4 trees While P2 does pole smokers alternate. Then for the next set P1 performs LBC’s while P2 touches 4 trees, alternate. Finally for the 3rd set P1 performs windshield washers while P2 touches 4 trees and we alternate.

    Mosey back to flag and Stretch for 1 minute. Numberama, Namerama, YHC took us out.

    Moleskin

    So we wrap up and go to coffeeteria at Local Cup and nice morning to be outside to catch up.

    Have a great weekend Gents and Mr. Holland, we hope you recover over the weekend. Cheers…CB!

  • 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!