Author: Corned Beef

  • Bo Derek at Tomato Run

    We had 10 brothers show up this morning for a Ruck walk or Run this morning. The Ruck walk folks (Yardsale, Biebs, Mudface and No Idea) were 4 total and they started at 5 am and logged in 4 miles. YHC had a routes scoped out for a little over 4 miles that Bulkhead, Opus, Handshake and YHC ran. Spit and Marco Polo ran 5 miles taking the Bojangles loop to get there.

    YHC was able to run with Handshake on a faster pace for 4.16 miles at 8’49″/ mile and was a nice cool morning for this run route.

    Numberama (2 times) and Namerama, Marco Polo took us out in prayer.

    Moleskin

    It was great to run as a group and missed Mr Holland who has been posting regularly for our run workouts. Have the perfect 10 people show up for Tomato Run and Ruck shows that the word is getting out. We would love to have others show up from SOJ, Westside and downtown. Great to see you Handshake and look forward to seeing you again soon! Great convo and we may start having coffee on a tailgate(stealing this idea from Tryhard) too for those that can hang for a bit…stay tuned and we look forward to seeing you in the gloom.

    It is always an honor to lead, have a great day gents…Cheers…CB

  • Kings Charter Run

    Six men showed up for a cool morning run from Atlee High School lot. We had 3 different distances today and here were the routes. Hash and Fannie Mae took off to run to the Kings Charter Clubhouse and back for 6 miles. Marco Polo was on their heels for about a mile then ran and alternate route to log in 5 miles. Mr Holland, Bulkhead and Corned Beef ran the simple 4.32 mile farm house loop route.

    Numberama, Namerama, YHC took us out.

    Moleskin

    So YHC wanted to assure Mr Holland of a simple 4 mile loop that was easy to navigate…and a good balanced route with some hills, etc. So while in the lead YHC missed the turn back to the access road to Honey Meadows from Kings Charter, quickly realized the mistake and we turned around to get back on track. While crossing over on the access road, YHC tripped and took a spill so a tough run for CB.

    It was an honor to lead the run for the 4 milers and we will see you in the gloom. Cheers…CB!

  • BC for Nancy Lopez WOR

    YHC was pumped to host the Pre-run and with last night’s cold soaker expected 1-2 to possibly join for a nice mosey to the Dogpile Monthly Convergence AO from Early Bird Biscuit Company. Roll up to see Upchuck and Double Mint stretching…nice no solo run today and then Hitchhiker rolls in with Handshake following and what?…Hardywood rolls in for this pre-bootcamp mosey! So we are ready to roll and run straight on S Robinson street across bridge and take a right to run around boat lake and stay on Boat lake drive until Westover then to Swan lake drive around Swan lake to lake road to Shields lake drive and around shields lake to left on Shirley lane. We cross Park Drive to the AO for exactly 2 miles. We averaged a 9 minute mile with 9.13 for 1st mile and an 8’50” 2nd mile pace…great warm up run.

    For the trip back after our Nancy Lopez WOR beatdown we did a straight shot on Spottswood drive to South Robinson street to our parked cars for a 1.02 mile run for a 9’24” pace, as we walked and sprinted some during the last quarter mile.

    Numberama and Namerama YHC said a prayer for childhood friend Chris Ash who lost everything in a forest fire in Boulder, Colorado. He was able to escape with his family of four and four pets that they rescued in their car.

    Great run and mumblechatter this morning. It was an honor to lead the route and have a great weekend everyone. Cheers….CB!

  • Manndate Triple Tiger

    With three at this workout, after warm ups of SSH, DQ, helicopters, arm circles reverse arm circles and 20 merkins we decided to rotate the exercise choice around the group and started with Yardsale with 20 4 count demon crushers, Corned Beef walk the parking lot loop with clockwise around the world halfway then counter clockwise around the world, Trout 40 kettle bell presses, Yardsale Halo clockwise while walking half of loop the halo counter clockwise while completing the loop. Corned Beef 20 lunges with KB each leg, Trout, 5 burpee thrust, run lap around lot loop then 5 more burpee thrusts. Yardsale 5 KB cleans with each side. Trout Run to opposite site 20 Freddie mercuries then mosey to start to finish the work out as we were out of time.

    Numberama, Namerama and we had a great workout this morning.

    Excellent Mumble chatter this morning and you missed a good one as we did more exercises with the healthy discussion so we hope to see you in the gloom soon. Cheers…CB

  • Who Dey

    YHC was super pumped that the Bengals won and are going to the Superbowl…so excited, saw that the Q sheet was open and signed up to Q DaVille. It was a nice sunny and 70 day, so the fartsack seemed the better option for the North of the wall gang. No matter, Bengal Tigers can hunt on their own, in fact they are able to drag a bison to where they will feed. While warming up with 25 SSH, 10 DQ’s, 15 Arm Circles, 10 small and 5 big it occurred to YHC that we have not had a Murph workout in awhile and it is a great solo workout routine. So back to the car, grab the phone with the countdown timer then to the pull up bars by the bus loop.

    With a mile in mosey so far, set up the countdown timer for 20 minutes and for every minute, performed 5 pull ups, 10 merkins and 15 squats. After 20 rotations that is 100 pull ups, 200 merkins and 300 squats. Once this was wrapped up ran 4 bus loop laps and back to the car to wrap up this murph work out.

    Moleskin – Who Dey is the name of the Bengals mascot the Bengal Tiger, it started in the 70’s as a rallying cry to bring the city together around the football team. The icing on the cake for this win was exacting some revenge for the Bills as they lost a heartbreaker in Arrowhead Stadium a week ago.

    Have a great week everyone…I look forward to seeing you in the gloom! Cheers…CB!

  • Lost at a Lake

    YHC rolled up to see a couple of gents ready for the run for the morning, we had 3 walkers post @ 5am so they could get in a long walk to return by 6:15 at the clubhouse. It was definitely COLD this morning that the runners started immediately once we arrived…did not have time to open the hand warmers…just get moving. YHC had to modify route to a 4.3 mile route with a slower 9:30 + / mile pace. The route had some gradual declines followed by a long steady climb for about 2 miles. Great mumblechatter and was nice to catch up with some brothers that have not posted for a run AO in awhile. The ruckers logged in 4.5 miles this morning. They got to a Lake one they had not seen before, initially thought they were lost; however, soon were able to orienteer to where they had a route to return to the clubhouse…that had to be some good mumble chatter for sure.

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

    We had a new guy post (Justin) with the Ruckers this morning as he wanted to get a ruck walk in, he is not sure on returning back so we will see if he posts next week and we will officially give him a name. What first came to mind for the group was the Biebs (Justin Bieber)…so we shall see.

    An honor to lead a route today and look forward to seeing you in the gloom…Cheers…CB!

  • DaPile Ruck and Run

    9 Davillians show up for a crisp Sunny and 70 run or Ruck workout this morning. Circle K showed up with his dog for a Ruck walk workout, the remaining group ran 5, 5.5, 6 and 7 miles. We did the Farmhouse route that takes you through King’s Charter on the East side and some runners wanted to get 6 miles in and ran and extended route through Honey Meadows catching a trail to the condos on Honey Meadow’s road and back through the Teachers lot bus loop back to the flag. To get some hill work in this run we also took the Charter Gate Drive rout to the end and back to Kings Charter Drive. This route had many options for the runners and some finished in 45 minutes along with Circle K returning so we did 2 4 minute Tabata routines (American Hammers and Squats) while waiting on the remaining runners to return and wrapped up at 7:30.

    Numberama / Namerama and Circle K took us out in Prayer today.

    Moleskin

    Great mumblechatter this workout as people started to pair off with Hash and Marco Polo taking a longer route for their faster paced run and YHC and Helix had a sub 9 minute pace for a 5 mile run, while Spit and Bulkhead logged in 6 miles and Opus and Mr Holland logged in 5 miles also. We then went to the Local Cup for 2nd F fund and conversations. It was great catching up with Circle K, great stories and we all had some good laughs!

    See you in the Gloom soon Gents….Cheers….CB!

  • Ramp 1 F3 RVA

    Ramp 1 F3 RVA

    We had our first ramp build with the F3 RVA group and some reinforcements from NewEastern Construction (Ryan Primm, Eduardo Torres and Antonio Mendoza). With the cold temperatures the build started an hour later, but that did not matter as with the motivation and skill of this group we finished the two ramps and packed everything up for the photo shoot by 11:15 am! This ramp was special as it is for a young man (Samar Lemons) who was crippled in a High School football game. The project homes team scheduled this to make sure it was completed prior to the family moving in this weekend. His mom is pictured with us and she teared up when she saw the American Flag as her son wanted to join the Army after graduation from High School. Completed Ramp below:

    The Ramp Team, Pigskin is holding the Banner on the flag side.

  • Daville Rise and Shine

    So a new day for Daville. Today was the day and the weather was sunny and 70. Bulkhead ran from home to join up for an MLK day morning beatdown and here is what went down:

    COP

    We mosey to the West side of school entrance perform 20 SSH, 10 DQ, 15 LBC’s.

    THANG

    YHC brought bands for a Tabata workout and we performed 10 rounds of 8 sets of 30 seconds (20 seconds exercise and 10 second rest) total 4 minutes per routine. The below were the following reps.

    Curls with bands

    Benchpress with bands

    Shoulder extension with bands

    LBC’s

    Alternating lunges

    10 Merkins then plank for remaining 20 seconds

    Freddie mercuries

    Air Squats

    Donkey kicks – Brutal

    Stretching for last round.

    We wrapped up collected the shovel flag and gear. Then went to Rise and Shine for breakfast.

    YHC and Bulkhead missed the normal group that shows up and cold, wet, windy weather and a holiday make for a light showing.

    Breakfast was great and nice to catch up with Bulkhead. Have a great day gents and we sill see you in the gloom.

  • Scent of a ?

    YHC rolled up to the parking lot of Rutland Clubhouse, to find it empty…at first, then Marco Polo rolled up and Mr. Holland came in hot to get this early morning run in on this cold morning. As we are working on pace this morning we started a couple of weeks ago at a 10 min/mile pace and this morning 9 min – 36 sec mile was the average, starting slow then getting to a comfortably – uncomfortable pace for a total of 4.74 miles. We did the Taylor farm loop with the BoJangle’s return loop added for a nice route. As we were going over the train tracks we smelled smoke from a cigarette, then ran past a dead dear…can’t describe that smell, then went by some construction sites, dumpster smell, porta John…well you get the picture. Much mumble chatter this morning and super-glad this was not a solo run, rather a fun time continuing conversations on family, fitness and friendships.

    We get back to the clubhouse, walk a lap to cool down circle up for namerama, numberama and Marco Polo took us out.

    Announcements:

    The First F3RVA ramp build is scheduled for next Tuesday, There is a new address for this ramp as the large ramp was completed earlier today. Please check the sign in sheet for details and thank you for all that have signed up so far.

    The DaVille region will have a new schedule starting next week with DaVille on Monday, MLK day so hope to see some folks that may have this day off.

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