Author: Corned Beef

  • Groooove 55

    We have had some veteran complicated routes on Spider Run lately. YHC did some recon on Monday afternoon to confirm some distances for the 4, 5 and 6 milers. TYA had mentioned that we need some Grove Avenue workouts and with the Hill up UR drive, this makes for a nice workout route so here is the Plan.

    Everyone starts up UR drive then a right on Campus Drive, this turns into Towana Road and becomes the access road after you cross Three Chopt. We all stay on this road until we reach Grove Ave and you run East on Grove.

    4 milers get to Oak Lane and return to start.

    5 Milers get to Westmoreland(Stop Light) and return start. This was actually 5.45 miles according to my GPS so YHC was pushing the limit with this group of the PAX

    6 milers get to Malvern (Stop light) and return to start.

    Numberama, namerama, YHC took us out in prayer.

    Moleskin

    We all returned safely on this out and back route. With the 1 mile climb at the start, this makes for a strong finish for all runners when they are returning back to the parking lot where we began.

    Great run this morning gents as it was an honor to run with you gents.

    Have a great day…Cheers…CB.

  • 55 at Anvil

    YHC was pumped to get the week off right and 5 with Davillian brothers showing up we had a nice 6 pack in the gloom. Here is what went down

    COP

    We circle up next to the playground to 15 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 Helicopters, 15 Arm Circles 10 small and 5 big, 20 American Hammers, 10 LBC’s, 10 Windshield washers, 10 scorpions and 20 merkins.

    THANG

    So we mosey to the field by the track and YHC drops off glow sticks about 20 yards apart for a reverse Red Barchetta, We run to first glow stick and perform 25 merkins. Return to start and plank for 6, then run to second glow stick for 50 (2 count) lunges, return to the start and plank for the 6, run to the 3rd glow stick 75 LBC’s return to the start plank for 6 and finally run to the last glow stick for 100 SSH return to the start and plank for the 6.

    YHC redistributes the lights 30 yards apart in a triangle and we go around 3 times. First trip, we bear crawl to the first corner and perform 1 burpee, bear crawl to the second corner, 2 burpees. Bear crawl to the 3 corner 3 burpees. 2nd round dealer’s choice (Bernie Saunders, Kariokie, just not run) between points and 1 WW2 sit up, 2 WW2 SU and 3 WW2 SU. Then Dealer’s choice again, with 5, 10 and 15 merkins at each corner.

    Mosey to the Chamber – YHC distributes the green and red glow stick and we divide into 2 groups of 3, P1 runs lap, during the lap when they reach the green glow stick sprint to the finish (red glowstick) as the timer, P2 American Hammers, P3 LBC’s. We do a triple check of these exercises, then mosey back to flag.

    Ring of Fire – Boat Canoe Then Stretch.

    Numberama, Namerama, Trout took us out in prayer.

    YHC is officially 55 today and was glad to get the day off right at Anvil. Have a great week gents, SYITG, Cheers….CB!

  • Spaghetti Western Run

    YHC pulled up to see a parked car that seemed like an FNG coming to a run workout. We had an easy 4 mile route, with Opus pulling in to park and Bulkhead running from home we gathered up made some introductions, fired up the headlamps and ran the following 4.25 mile route…typically called the Taylor farm loop. see route below:

    This was nice so we could show the FNG some other AO venues such as DaVille and where we typically form up to start. Mumblechatter was great, LabRat would have been proud as YHC filled the void of quiet for the first 2 miles.

    We returned for Numberama, Namerama, Opus took us out in prayer.

    MOLESKIN

    So Sergio Sergi finally decided to post after thinking on this for 2 years this morning. During our COT Bulkhead immediately thought of the Director Sergio Leone who was the director of the Good, The Bad and The Ugly, a 1966 classic with Clint Eastwood as the star…so we kindly gave Sergio the name CLINT. Welcome Sergio and we hope to see you in the gloom again soon.

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

  • Final 2021 IPC round at Anvil

    This was a timed event so we got right into the workout for the 4th Week IPC 2021.

    Alot of Mumble Chatter as it was just the two fine gents working out this morning.

  • Punisher C2D

    We had 3 for Punisher and here is what went down:

    COP

    We mosey to front of School and perform 10 4ct SSH, 10 DQ and 10 Imperial walkers for warm up.

    THANG

    It has been awhile since the TABATA so we rotate around for 8 sets of 8 cycles of 20seconds on, 10 seconds rest and here were the exercises for each set.

    Set 1 – 10 merkins then rest in plank for remaining time

    Set 2 – 10 Rosalitas then hold legs 6 inches for remaining time

    Set 3 – squats

    Set 4 – Carolina Dry Docks

    Set 5 – flutter kicks (10 2 ct reps then hold legs 6 inches for remaining time)

    Set 6 – Side lunges

    Set 7 – Mountain Climbers

    Set 8 – LBC’s

    We wrap up with Namerama, Numberama

    Great to catch up with Dial Up and Chum Bucket.

    It was an honor to lead gents and we will see you in the Gloom. Cheers…CB!

  • The Creek IPC redo

    Two showed up for the IPC Challenge redo, great mumble chatter between two Davillians. We got an excellent Puget Sound workout to boot.

    Mudface took us out in prayer.

  • Short Giles

    Two showed up for Tomato run and we decided to do the Giles loop. Normally this is going Reverse BoJangles and return BoJangle’s this time we just Returned Bojangles for a 3.5 mile run.

    Great conversation and Opus took us out.

  • Audible

    So YHC was all set to do the Capoot workout; however, with only 3 showing up, very hot temps with Thunderstorms coming in, an Audible was called and here is what went down:

    COP

    We start with 50 Merkins, then mosey to the Front of the school in the Yard and perform 20 SSh, 10 DQ, 10 Helicopters, 15 arm circles (10 small 5 big), Reverso, 10 4ct American Hammers, 20 LBC’s, 10 Iron Cross, 10 Scorpions then we Mosey to the Camera Pole.

    THANG

    At the pole we surround it being about 20 feet away. In this routine we perform 10 repetitions of an exercise, then bear crawl(BC) to the pole, touch pole, then crawl bear(CB) back to starting point. Then next pax member calls out an exercise and we perform 10 reps BC to pole then CB back. The following exercises happened: Lunges 2 ct, Crab Cakes 2 ct, Squats, Hand Release Merkins, Dry docks, WW2 Sit ups, Mountain Climbers 2 ct, Rosalitas, Leg Raises.

    Mosey to playground equipment, P1 Runs lap around soccer field, P2 Step ups on Bench P3 pull ups, we rotate through each station twice, then lighting…so we mosey to the Pavillion for Shelter, perform 3 sets of 30 dips. Mosey to the side of the school for a small triple check. P1 Runs to tree by street and back as the timer, P2 performs donkey kicks and p3 Air chair with Air shoulder presses. We rotate through each station 3 times for a triple check.

    Mosey to the front of the school, lunch around the traffic circle, go to curb and perform flutter kicks for about 1 minute. Mosey to Flag for stretching.

    Numberma, Namerama, Chum Bucket took us out in prayer.No workout next Monday as it is Memorial Day.

    Great workout this evening gents, it was an honor to lead, Cheers….CB

  • Steak Knives

    YHC was excited to finish the RVA summer tour with a close AO in the Creek. We had a special guest from Southport, NC region…Steak Knives.

    Flag is planted four F3 brothers show up we begin with a warm up mosey around the parking lots and some parking space tracers. We circle up for the COP

    COP

    19 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm Circles (10 small, 5 Big), Reverso, 10 Helicopters, 20 American Hammers, 20 LBC’s 10 scorpions and 20 merkins.

    THANG

    We then mosey to the front of the school and YHC brought a jump rope, this is for Station 1 (S1), Station 2 Flutter kicks, Station 3 10 merkins, then plank for 5 seconds repeat until timer returns. Station 4 Lunges. Station 5 lap around parking lot as the timer. When runner returns he starts station 4, S4 to S3, S3 to S2, S2 to S1 and S1 runs the lap. We continue to rotate the stations until all have been completed by each member of he PAX. This would be the first evolution. We continue for 2 more revolutions.

    We then mosey to the back of the school set up 5 stations again for a sprint work out and the stations are as follows: S1 – Run to school and back across the bridge, this is the timer station. S2 – Merkins, S3 – dips, S4 pull ups, S5 flutter kicks.

    We then mosey to Flag for 1 minute of stretching, then numberama and Namerama. Yardsale took us out in prayer.

    Announcements –

    We discussed 9/11 step run with the Fairfax region at the Lincoln memorial, possible clown car for this event. We also reviewed the Field Day, this is happening on September 18, 2021 @ 7am at Dogpile. We will be formulating our teams to get ready for this event. There is a Colonial Trail 10 mile run coming up and Spit will have details soon if you are interested.

    Moleskin – It was great having Steak knives visit he reminded us of the upcoming 10 year anniversary of the F3 Nation. It was an honor to lead and I look forward to seeing you in the gloom. Cheers….CB!

  • WDog 12 pack

    We had the makings of a party when 12 men grouped up for a hump day early morning workout and here is what went down:

    We mosey out to the first crop circle and run 2 laps then circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm circles (10 small, 5 big, Reverso)

    THANG

    We mosey to second crop circle at the top of the Triangle. This is a YHC favorite where we Brocode the following:

    20 merkins, then lunge to the other corner of the triangle at the top of hill, run/jog down the hill, 20 LBCs, then Bernie Saunders to the top then repeat this routine 2 more times.

    We mosey to the Ha’ Penny stage and everyone grabs a coupon circle up and partner up. P1 touches 6 trees as the timer while P2 curls the block. Then P1 performs curls while P2 touches 6 trees. WE repeat this 2 more times; however, the block exercise the 2nd time was ketlle bell swings and the 3rd time back to curls. We return the blocks.

    We mosey to the cage and partner up again where P1 runs to hydrant and back as the timer, P2 performs 5 pull ups, 10 merkins and performs squats until P1 returns . Then P2 runs to hydrant and back and P1 performs 5 pull ups, 10 merkins and performs squats until P2 returns. This completes one rotation and we perform 3 more rotations.

    Mosey to bowl and from bottom of bowl to the top we bearcrawl, then go to block wall and air chair until the 6 arrives. 10 Donkey kicks then wall seat. 10 More donkey kicks and sit.

    Mosey back to flag for Numberama, Namerama.

    YHC took us out in prayer.

    Great seeing a group today, enjoyed partnering with BT and Angus today way to push it today. It was an honor to lead this morning and I will see you in the gloom. Cheers!!….CB