Author: Corned Beef

  • Thanksgiving Favorites

    YHC rose early this morning to go south of the River to Forge and it was a beautiful cool 45 degree start for this boot camp workout and here is what went down for 7 F3 brothers:

    COP

    We mosey down to the Cul de Sac at the end of the West Service road and formed a circle. 20 SSH, 10 good mornings (4 count), 10 DQ’s, 20 Helicopters, 15 arm circles (10 small 5 big) Reverso, 20 4ct American Hammers, 10 4 ct LBC’s, 10 scorpions and 20 merkins.

    THANG

    We divide into groups of 3 and 4 for a triple check. (The 4 man group has 2 guys doing the same exercise together in the rotation). Partner 1(P1) runs to the 3rd light post and back as the timer, P2 LBC’s and P3 lunges. We rotate though all three exercised for a triple check.

    Next we do a light pole inspection bro code, where we do a walking lunge from light pole 1 to 2, mosey 2-3, lunge 3-4, mosey 4-5, lunge 5-6, mosey 6-7, lunge 7-8, Bernie Saunders 8-9, lunge 9-10 and Bernie sSaunders 10-11. There is a bunch of mumblechatter in this session with YHC starting the convo of what is your favorite thing to eat for Thanksgiving, we had many say everything! We also found out that Doozy has enough boxed stuffing to last for a couple more holidays!

    We then mosey to the East end of the school where there is a small hill and we do 11’s start with 10 merkins at the top, run to the bottom 1 LBC, (personal choice to run, Bernie Saunders or Karaoke (left or right)) up the hill to 9 merkins at rinse – repeat until there is 1 merkin at the top with 10 LBC’s at the bottom. Fast gents Al Gore for the 6.

    We mosey to Concrete wall for and 11 repeat with 10 dips at curb in road mosey to wall for 1 donkey kick and rinse repeat to 4 minutes left and had to cut short to mosey to the flag. We arrive for a small ring of fire, with 5 merkins, 5 hand release merkins, 5 Carolina dry docks, 5 dive bomber merkins and 5 burpees and stopped as we were at 45 minutes.

    Numberama, Namerama…YHC had the gang form a man ball and took the PAX out in prayer.

    Moleskin

    It was great to see some PAX brothers that YHC has not seen in a while. A sort of mini reunion for some and it was fun to catch up. Let’s continue to be the bright light for our friends and families. Look for ways to show appreciation to the hard worker’s out there. Have a great rest of the week gents, it was an honor to lead this morning!

    Cheers….CB

  • Solo Diamond at Anvil

    The Monday morning after Thanksgiving weekend is a hard one to get up for and YHC signed up for Anvil to ensure a good workout planned for the proper start of the week.

    Roll in hot with 2 minutes to spare and no one was in the lot, throw on my hat mosey to side lot (incase there is a LIFO). Here is what went down:

    COP

    25 SSH, 10 DQ, 25 Helicopters, 15 arm circles, 10 small 5 big, reverso…no LIFOS so onto the THANG

    THANG

    Mosey out to sulfur track and run five laps for 1 mile.

    7 of Diamonds sounds like a plan for this updated revised solo workout and YHC starts with 7 burpees at on corner of the track, lunge to next corner(end zone)7 burpees, Mosey (run) to far side (long side) of track 7 burpees lunge to the 4th corner 7 burpees then Mosey (run) long side to 1st corner.

    Next up is 14 2ct mountain climbers at each corner with lunges at the end zones and mosey (run) along the long sides.

    Next up is 21 Merkins at each corner with lunges at the end zones and mosey (run) along the long sides.

    Finally 28 LBC’s at each corner with lunges at the end zones and mosey (run) along the long sides.

    We then have to descend on the escalator so

    Next up is 21 Merkins at each corner with lunges at the end zones and mosey (run) along the long sides.

    Next up is 14 2ct mountain climbers at each corner with lunges at the end zones and mosey (run) along the long sides.

    Next up is 7 Burpees at each corner with lunges at the end zones and mosey (run) along the long sides. (The lights shut off while at corner 2 so YHC did he last 2 corners in the dark and returned to the parking lot. 6:15 am and the workout is done.

    Moleskin

    So YHC was exhausted from this one, good cardio and felt good to get this off the list for the day. Done and dusted. Hope to see more F3 brothers at the next Anvil. See you in the gloom, Cheers, CB

  • 2 for Breakfast

    THANG

    YHC was able to rise early for this TG Holiday Saturday pre-run for the Mr. Rogers upcoming beatdown. With some earlier recon this week, Early Bird Biscuit was closed so we launched from ET’s. Handshake was posted in the parking lot and we launched down Cary Street through Carytown. We take a right on S. Robinson Street and ran south of Boat Lake to Shirley Lane into the AO for Dogpile. For the trip back, we run on S. Sheppard Street and a left on Cary Street to ET’s Parking lot.

    COT

    Numberama and Namerama Handshake took us out in prayer this morning.

    Great to run and catch up with Handshake. Thank you to Gomer Pyle for the motivation on the trip back to ET’s. We will see you in the gloom, Cheers from CB!

  • Solo Post at WDog

    YHC was off work today and was motivated to get the day off to a great start with a WDog workout. So when rolling up to the AO there were no cars, first thinking I had the days mixed up, confirmed it is Wednesday so YHC gets out and plants the shovel flag and here is what went down:

    COP

    Mosey from the flag to the crop circle North of the Amphitheater run 2 laps then return to flag just in case there may be someone coming in hot. While at the flag, 25 SSH, 10DQ, 15 Russian Soldiers, 15 Imperial walkers, 25 helicopters, 15 Arm circles 10 small and 5 big, reverso, 20 merkins.

    THANG

    So YHC then begins to mosey to the Rugby Road and Pump House Drive Triangle start with 20 merkins, Lunge to Rugby Road, run down to intersection of Pump House Drive 20 LBC’s then Bernie Saunders to the top. Second round 20 merkins Lunge Run and 40 LBC’s Bernie Saunders, Third Round 20 Merkins, Lunge, Run and 60 LBC’s, Bernie Saunders to the top and a bonus 20 merkins.

    Mosey to Ha Penny Stage pick up a coupon and stand by the light tower and with coupon 25 Curls, 25 squats and 25 sit up press. Simulate having a partner, YHC then runs to touch 6 trees. Return for 25 Curls, 25 squats and 25 sit up press. Run to touch 6 trees and Return for 25 curls, 25 squats and 25 sit up press. Run to touch 6 trees and return to gather coupon and return to stage, mosey back to flag.

    COT

    YHC returns to an awesome sun rise see photo below:

    Moleskin

    For anyone that shows up solo to a workout you know this is a time to dig deep and reflect as you pulled yourself out of the fartsack and braved the 25 degree cold for a morning workout. At WDog, this is particularly special in that it is very rare for a solo shot as Shiplap experienced earlier this year. YHC was thinking about the family that he will visit for Thanksgiving in Central Va near Charlottesville, the fire in the fireplace, the fun meals we will prepare and enjoy…fortunate. Being alone this morning, hands beginning to become numb from the cold, running to stay warm with headlamp on for safety, I started to think of those less fortunate, possibly alone, no family to visit, no fire in a fireplace, possibly no food. I heard on the radio on the way in this morning there are over 38 million people in the US without food, counting on the generosity of others to provide their next meal. I then thought of the F3 UA’s this morning that are typically at WDog and how the numbers have Dwindled to less than 10 and 5 brothers would be a good showing. YHC enjoys seeing folks from the other AO regions both @ SpiderRun, WDog and Dogpile and hopes to see these Workouts continue to thrive. Although one of the greatest gifts is that YHC is reminded to be self reliant and can bust out a good 45 minute solo workout with routines gained from prior group bootcamps.

    Happy Thanksgiving F3RVA….Cheers from a blessed CB!

  • New Old friends at Tomato Run

    YHC learned that we would have some F3 Davillians that have not posted at Tomato Run for awhile and with 3 others showing up we went for a 4.3 or 4.6 mile run and see the route below:

    This was the 4.3 mile run where we ran to back of Atlee HS, then into Honey Meadows, through Taylor Farms back on Atlee Station road turn into Giles to the 1st turn circle and return to the start. the 4.6 Mile run route was the same except that instead of turning into Giles run past turn and take the BoJangle’s loop to return to start.

    Numberama, Namerama Marco Polo took us out.

    Moleskin

    YHC enjoyed running with Spike this morning as he pushed the pace. Marco Polo and Opus ran together and it was great to catch up with everyone when we returned to the start.

    Great run this morning…Cheers, CB.

  • RB2 at First Watch

    It has been awhile since YHC posted at First Watch and having the Q on this nice cool morning, with 4 additional F3 brothers showing up here is what went down:

    COP

    We do a short Mosey and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial walkers, 15 Arm circles 10 small and 5 big, reverso, 10 Helicopters, 20 4ct American Hammers, 10 4ct LBC’s, 10 scorpions and 20 merkins.

    THANG

    We mosey to the other side of parking lot for a Red Barchetta, YHC lays out 6 glow sticks(GS) 20 yards apart, we start on one end and run to the farthest end (6th and perform 100 SSH and we run back to the starting line and plank for the six. We then run to the 5th GS, perform 75 Lunges (single count), run back to the starting line and plank for the six, run to the 4th GS, perform 50 LBC’s, run to the starting line plank for the 6, run to the 3rd GS 25 merkins, return to the starting line, run to the 2nd GS and perform 10 Burpees, return to start. We are now warmed up.

    YHC polices up the GS and we mosey close to the flag and drop 2 GS each 30 yards apart in the shape of a triangle for a Bermuda Triangle. Corner 1(C1) we perform 1 burpee, bear crawl to (C2) 2 burpees, bear crawl to C3 and perform 3 burpees. For the Second round, perform 5 merkins, lunge to C2 10 merkins, lunge to C3 15 merkins. Finally 5 LBC’s C1 Bernie Saunders to C2 10 LBC’s and Bernie Saunders to C3 and 15 LBCs. YHC polices up the GS drops them next to flag and we divide into one group of 3 and group of 2. We perform a triple double where P1 runs lap as timer and P2 performs Donkey Kicks. When P1 returns he performs DK’s while P2 runs lap. Next exercise is Lunges and the final exercise is mountain climbers where P1 an P2 flapjack running lap and exercise. Kubota and YHC stayed together as P1 for our group and it was great to catch up.

    Next YHC pulls out the deck of cards and each member of the PAX chooses a card….funny thing is that they all drew the ‘clipboard’ card where they count the reps of the exercise for everyone else…we all laughed then went on to the business at hand. Card one5 Oblique crunches (5 each side), 8 Luge (we assumed it was meant to be 8 lunges), 10 butt kicks, 7 LBC’s and 10 Rosalitas.

    We mosey back to the other side of the parking lot and YHC lays out the GS the same way as before; however this is a reverse Red Barchetta where we start at GS 2 10 Burpees, return to start plank for 6, then GS3, 25 merkins, return to start and plank for 6, then GS 4, 50 lunges and return to start and plank for 6, run to GS 5 (25 merkins, 25 squats and 25 LBC) finally run to GS 6 (25 merkins, 25 squats, 25 LBCs and your own choice for the last 25 reps.)

    YHC gathers up the glow sticks and we return to the flag for 1 minute of stretches then Numberama and Namerama.

    Lockjaw took us out in prayer today

    Moleskin

    Since this workout is so early, we usually have time for Coffeetera. Kubota had to get to work; however, the rest of us were able to gather at Starbucks and catch up. Lockjaw treated YHC to a cup (Flatwhite) and thank you brother! As we were wrapping up we saw Doublemint come in for a cup as he had finished a tennis session.

    It was great to see some brothers I have not seen in awhile and it was an honor to lead this morning. Have a great weekend everyone and I will see you in the gloom. Cheers…CB!

  • Gloom Daylight

    Weather forecast showed a nice cool morning for this first Saturday where we should have some morning light for most of the workout. We had an FNG and someone from NOVA for this morning and here is what went down:

    COP

    We mosey to the 1st crop circle to scoop up some potential latecomers as there is the Richmond Marathon, 1/2 marathon and 8k happening today. We start with 20 SSH, 10 DQ’s (in Spanish), 10 Russian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 armcircles 10 small 5 big, reverso, 20 4ct American Hammers, 10 4ct LBC’s, 10 Scorpions, 20 merkins. We are ready to roll.

    THANG

    We do a long mosey to the Cage for a partner routine. Partner 1 (P1) – Runs to hydrant and back as the timer and P2 – performs 5 pullups, 10 merkins and 15 squats. We flap jack this 3 times.

    We then mosey to Ha’ penny stage and pick up a coupon, partner up with different partner. For this routine P1- touches 5 trees as the timer while P2 performs curls with coupon. Then P1 Curls while P2 touches 5 trees. The second round P1 performs sit up press with coupon while P2 touches 5 trees, rotate then for the last rotation we perform Kettle bell swings with coupon.

    Daylight has arrived and we mosey past the cage and down the hill to the Pipe loop. We divide into groups of 3 for a triple check and P1-runs the loop as the timer, P2- performs LBC’s and P3 lunges. When P1 returns to LBC’s, P2 – Lunges and P3 runs the loop. When P3 returns to LBC’s, P1 – Lunges and P2 runs loop. We repeat this rotation two more times for a triple check.

    We then begin to mosey back to flag going on the road by the nickel bridge. During the return we perform 10 merkins as light pole, sprint to the second light pole perform 20 merkins, walk to next light pole 10 merkins, sprint to next pole for 20 merkins, walk to next pole perform 10 merkins Bernie Saunders to next pole perform 15 merkins. We then mosey to the flag.

    COP

    Numberama and Namerama. We welcome Ross Wydowski FNG(Captain Obvious). We had a prayer request for Hitchhiker’s Father-in-Law who has COVID-19 and Marv’s Father who is in the hospital. YHC took us out in Prayer.

    Have a great weekend gents as it was an honor to lead this morning. Cheers…CB.

  • Opus…No Opus

    YHC was contacted by Phonics to set up the Tomato Run Time trial site where we have hill repeats as it has been awhile since we have had a morning run at this special location. Here is what went down:

    YHC shows up, then Phonics and we were expecting Opus as he had the suggestion for this event this morning…so @ 5:31 we left for the hill workout location. This route is perfect in that you get about 1 mile warm up and start at the top of the hill right after you cross I-95 and take a left on Village View Parkway(this is the hill) we ran this loop 4 times then moseyed back to the parking lot for a cool down from the hill grind run. This was 4 miles this morning and see map below:

    Numberama, Namerama and Phonic took us out in Prayer.

    This was a great cool morning for a run, SYITG, Cheers…CB!

  • Tomato Easy Run

    YHC was planning an easy slow paced run in preparation for the weekend Capital Trail race and see the route below. This was mostly flat and had fun catching up with Trout and Opus on this 4.14 mile run.

    Numberama, Namerama, Opus took us out in prayer.

  • Merkin Time @ Punisher

    With the November Merkin Monthly challenge kicking off today, YHC thought it fitting to ensure we had a healthy dose to get anyone on this challenge off to a nice start.

    We mosey from the flag to the side yard of the school facing Laburnum Ave and circle up for the COP.

    COP

    We start with 15 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 Helicopters, 20 4ct American Hammers, 10 LBC’s and 20 merkins. YHC requested that Chum Bucket track the Merkin counts throughout the work out and we will finalize the count at the end of our workout today.

    THANG

    With 6 in the PAX this sets up for 2 teams of 3 for a triple check. Partner 1(P1) – runs lap as the timer, P2 – performs Donkey kicks (on the last rotation, we perform 10 DK’s then wall sit for a 10 count, then 10 Dk’s and wall sit we flap jack this until the runner returns) and P3 performs 50 merkins. Each person rotates the stations and we perform each exercise 3 times to complete the triple check.

    We then mosey to the COP place and YHC has each person draw from the F3 exercise card deck.

    YHC starts with Low Plank for 20 seconds, the Low Slow Squats – 20 reps, Ranger Merkins 20 reps, then Alternating side squats (10 reps each leg), 20 Heels to heaven and 20 Smurf Jacks. We repeat this order of exercise 2 more times for a triple check and Dial up called an audible for 10 forward lunges each leg for the final rotation.

    YHC pulls out the deck of cards again we perform 20 Chuck Norris Merkins, 20 SSH, 20 Hand release merkins, 20 4ct flutter kicks (Good call here UpChuck who graciously provided cadence for this one), 20 Freddie Mercury, and finally 20 merkins. We only had time for one round here.

    We mosey back to the flag for stretching for about 1 minute then numberama, namerama and Chum Bucket took us out in prayer.

    Moleskin

    Great evening workout with much mumble chatter as this was a sweat steady beatdown with many Merkins baked in so the final count was 20+150+60+60 = 290! Not a bad start for the November Challenge. It was a great evening for this workout a nice 60 degrees and was an honor to lead. Have a great week and I will see you in the gloom…Cheers, CB!