Author: Corned Beef

  • Late to the Party

    YHC was coming in hot as work sometimes weighs in. Jump out of the car and mosey to the COP to:

    COP

    The COP was in full force(Thank you Lockjaw) and we performed the following: 10 SSH, 10 Helicopters, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 copper head squats, 10 4 ct American Hammers, 10 Alabama Prom dates 10 dying cockroaches, 10 scorpions and 20 merkins.

    THANG

    We mosey to the playground to what seemed smaller aka Shorter pull up stations. So with 5 gents we set up the following: P1 – runs lap around the soccer field as the timer, P2 – Jump Squats, P3 step ups, P4 – Pull ups on bars, and P5 bench dips. We did three rotations of this routine.

    Mosey over to the second soccer field and we start at goal (Bro Code here for this routine), bear crawl to 1st power pole, lunge to pick up truck, bernie saunders to next power pole, AYG to other goal, mosey back, have Dial Up do a 20 count, FEBA and rinse and repeat. We walk back to start goal as recovery, rinse repeat an mosey from finish pole to Sprint Tree triangle. We set up 5 stations P1- Burpees, P2 – Flutter kicks, P3 – LBC’s, P4 – Al Gore and P5 runs to 3 trees in a small triangle. All rotate stations until all PAX has performed the exercise at each station, we rinse and repeat 2 more times and run to the School wall for 3 sets of 15 Donkey Kicks then wall sit for 20 seconds.

    We finally do a slow cool down mosey to Ring of Fire of Boat Canoe for 3 minutes then stretch for 2 minutes.

    Numberama, Namerama, YHC took us out in prayer.

    Announcements

    Honeydew is having Beer and Salsa after a 5pm Run on Wednesday August, please let him know if you plan to attend.

    Vinny’s Field Day Sept 18 @ 7am at Dog Pile:

    Team Captains are:

    City Proper – TYA

    DaVille – Corned Beef

    Tuckahoe – TBD

    Southside – TBD

    More to come on this exciting event, contact TYA and Vinny to learn more!

    We discussed the Iron Pax Challenge see link below for information and sign up. We will use Punisher as a workout site option for this challenge during the month of September

    https://f3greenwood.com/category/pre-blast/

    Great workout this evening gents as it wan an honor to lead…Have a great week and I will See you in the Gloom…Cheers!!! CB

  • Small Contingent

    4 showed up for a Tuesday morning workout and here is what went down:

    COP

    Long Mosey to the Basketball courts at rear of Chickahominy Middle School where we circled up for 20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 15 Helicopters, 15 Arm circles (10 small 5 big) Reverso, 20 4ct American Hammers, 10 4ct Freddie Mercuries, 10 Scorpions and 20 merkins.

    THANG

    We short mosey to the pull up bars and partner up P1 – starts a pull up routine where he performs 5 pull ups, 10 merkins and 15 squats while P2 runs suicides until P1 is complete with routine. Then P2 performs 5 Pull Ups, 10 Merkins and 15 squats while P1 runs suicides. We flip flop until each partner completes 10 Reps

    We then Mosey to the back of the School switch partners for touch a tree. P1 touches 6 trees then returns as the timer, P2 performs Flutter kicks then P2 touches 6 trees while P1 flutter kicks. We do this routine two more rotations; however, we perform LBC’s for the last 2 reps. We mosey back to parked cars.

    Numberama, Namerama, Spike took us out in prayer.

    Great workout this morning Gents, It was an honor to lead and Have a great week! Cheers…CB

  • Cool Chamber

    YHC was notified that a clown car was coming up with Tryhard and Chaplain this morning, so seeing the Q slot was open jumped on this to make sure they had a proper ANVIL experience. So here is what went down for 5 F3RVA brothers:

    COP

    We mosey to the basketball lot and circle up for 20 SSH,10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 4ct American Hammers, 20 LBC’s, 15 scorpions, 20 merkins. We are ready to go!

    THANG

    So we mosey to the Chamber, this is the interior quad of the main school building. Also where the A/C units exhaust, has plenty of sidewalks for various exercises and usually brutally hot this time of year. With the cool temps @ 66 degrees, the units were not running and the chamber was actually pleasant for a Dora of 100 bench dips, 200 alternating lunges and 30 LBC’s. We had a group of 2 and 3. P1-ran a lap around the quad as the timer, P2 performed the exercise and we switched for every lap.

    We then mosey to hill on West side of building for 11’s. At the bottom of the hill started with 1 Donkey Kick, then Bernie Saunders to the top of the hill for 10 WW2 sit ups. Back to the bottom for 2 DK’s then Bernie Saunders to the top for 9 WW2 SU. We continued until we got to 10 DK and 1 WW2 SU.

    We then moesy to the side parking lot for Suicide where we lunge to the first line run back, then run the remaining lines to the opposite side. We then continue back down to the fist line and lunge back to wrap up this routine.

    We then Mosey to the drain bed near the school sign and pick up a rock for an Anvil Favorite (shout out to Yardsale and Chewy) the Boat – Canoe. So in a Ring of Fire fashion and Counter clockwise each member calls out either Boat or canoe to change the position holding the boulder the entire time. This proved to be challenging the second round.

    Finally we mosey to the cars for a small ring of fire with YHC calling cadence for holding the push up (6″ from ground) for many seconds multiple times until time ran out.

    Numberama, Namerama, Chaplain took us out in prayer

    Glad to have some visitors for the RVA summer tour and hoped you enjoyed some of the fine attributes at ANVIL that we have to offer! So Long! SYITG…Cheers….CB!

  • Two at Twin Team

    COP

    Mosey to Basketball courts and perform 10 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 Hillbillies(it is a DaVille workout after all), 10 American Hammers, 10 LBC, 10 Alabama prom dates, 20 Merkins.

    THANG

    We mosey to the gravel track and P1 – Runs lap as the timer, P2 Jumps rope, the goal is to perform 20 successful jumps in a row and do a burpee if you trip on rope before 20. We had weighted speed rope and a normal rope to choose from. We alternated back and fourth 3 times for a triple check (with 2 people).

    We then perform lunges around the track for 1 lap. Then perform Bench Dips for a total of 60 (3 sets of 20). We then mosey tot he Pull up bars in playground. We needed to complete 50 total pull ups and this can be in any fashion. Bullseye performed Jerkins (and did more reps) due to shoulder concern. We wrap this up and then Mosey back to the parking lot for stretching and Numberama, Namerama. YHC took us out.

    Moleskin

    YHC and Bullseye had a great time catching up, we usually meet up at this AO or No Toll (and an occasional Convergence). My first meeting with Bullseye was River Run with Doner Kabob and we ran the hills…brutal. This AO is far for YHC (about 30 minutes) and on top of all that left the Shovel Flag in the Parking Lot….OUCH. Hopefully I can get this back.

    Have a great weekend and I will SYITG….Cheers, CB!

  • Pucker up

    15 road warriors showed up for a Sunny and 72 degree run this morning. The route was real simple as I affectionately call this the Pucker route where you run across the Hugenot Bridge and take the curling ramp to Riverside Drive East and run for 22.5 minutes then turn around. This was a great workout for all levels and being more flat than most all other Spider Run routes made for a faster pace for most everyone this morning. A lot of mumble chatter on the ‘Bat Cave’ and it’s origin as some of the runners were not familiar with this part of the route.

    Namerama, Numberama, YHC took us out in Prayer

    Moleskin

    This was a peaceful run this morning especially at the River with minimal traffic and left much time to reflect. It was great to see some faces that I have not seen in awhile and look forward to seeing you again in the gloom. Cheers….CB!

    Announcements:

    F3 Baseball event at the Diamond – contact Bone Thugs if you may be interested as he is finalizing the tickets later this evening.

    BRR – Contact TYA if you are interested in participating.

    Retreat is coming up on Weekend of September 25, contact Gomer Pyle to learn more about this event.

  • Killer B at Hoedown

    12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down:

    COP

    We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins.

    THANG

    We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We all line up on the starting line perform 10 burpees and broad jump 15 yards, stop at the glowstick and perform 10 2ct Bonnie Blairs (aka Ball dippers). Broad jump 15 yards, stop at the glow stick and 10 WW2 (Big Boy with out standing up) sit ups, broad jump 10 yards and perform 10 LBC’s. We then Bearcrawl back tot he starting line. We Al Gore for the 6 and this would be one complete rotation. We do this 3 more times for 4 total rotations.

    We then divide into groups of 3 for a triple check, P1 runs lap around the field as the timer, P2 performs squats, P3 bench dips. It was great partnering with Pucker and Pigskin on this one.

    We then mosey to the pull up bars and had everyone perform 10 pull ups in any fashion(2 sets of 5, 3 sets of 3 and 1 pull up, etc…), or they could modify with jerkins.

    Mosey back to the flag for 3 minutes of stretching.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    So YHC blew the dust off a classic workout from a couple of years ago. The Killer B was part of the Iron Pax Challenge and was YHC’s first taste of this special workout format and competition. Keeping the PAX together rather than trying to race each other to finish 4 rotations made for a nice steady burn this morning and we were all soaked. It was great to see some new faces and some I had not seen in awhile.

    Announcements

    Baseball Picnic Event this Saturday, July 31, 2021.

    Homerun Derby Tomorrow – EF Hutton is leading this great get together for all the sluggers in the PAX.

    Have a great week gents, it was an honor to lead this morning and I will see you in the gloom, Cheers….CB!

  • Cavalcade

    Corned Beef and Hash came over to the west side from the wall this morning looking for a Friday run with Gomer Pyle’s help on the route we were able to get in some running for both paces. Light house and Hash ran at a faster pace and logged about 5.5 miles while the remaining pax ran 4.5 miles and as a special bonus (thank you GP) an additional .5 miles around the school to log in about 5 and 6 miles respectively. The 4.5 mile route is below, Hash and Lighthouse ran further down Pump then returned and caught up to the Pax to come into the school parking lot.

    Lot’s of mumble chatter about everything under the sun, and great to visit this AO.

    See route below:

    We also added .5 mile run around the school to this route.

    Numberama, namerama, Handshake took us out in prayer this morning.

    Have a great day Gents…SYITG….Cheers…CB!

  • Free Gym at First Watch

    YHC was able to arrive early to set up a make shift Gym in the Parking lot of First watch, here is what went down for 9 F3RVA brothers:

    COP

    Mosey lap around parking lot and circle up for: 20 SSH, 10 DQ, 10 Hill Billys, 10 Russian Soldiers, 10 imperial Walkers, 20 4ct American Hammers, 11 LBC’s, 10 Alabama Prom Dates, 11 dying cockroaches, 10 Scorpions, 20 merkins.

    THANG

    8 stations were set up for the Pax:

    Station 1- Jump Rope, Station 2 – curls with Band, Station 3 – LBC’s, Station 4 – Shoulder extensions with Band, Station 5 – Side Twist with Band, Station 6 – Plank, Station 7 – Donkey Kicks, Station 8 – stretching, Station 9(Runner) runs from Station 8 around parking lot to Station 1 as the timer. Runner starts station 1, S1 to S2, S2 to S3, …Everyone rotates through all stations, we rinse and repeat until we did 4 rotations and moseyed to flag.

    COT

    Numberama, Namerama, YHC took us out in Prayer.

    Moleskin

    Upchuck had a prayer request for one of his employees going through some tough times, and YHC learned of the F2 gathering after the workout this morning. Starting at 5am wrapping up at 5:45 allowed some more time for this activity when we could visit for 30 minutes over coffee. A pleasant surprise and plan to visit again in the gloom.

    Happy hump day workout gents, it was an honor lead this morning, SYITG and Cheers…CB

  • Gypsy Route at Tomato Run

    Well the summer tour is in force as we had a guest from the West End show up for a run. YHC was notified the night before by Gypsy that he was planning to attend and Phonics and Hash showed up to the party to ensure he had a great tour of our AO. They busted out close to 6 miles. YHC and Opus ran a 4 mile route. See routes below as Gypsy also ran about 1.5 miles to warm up for our run.

    Route of Gypsy, Hash and Phonics..great work Gents!
    Opus and Corned Beef route

    Numberama, Namerama, Phonics took us out.

    Great run gents…have a great weekend…cheers…CB!

  • Manndate Laps

    YHC is working on summer tour venues and signed up to Q Mann Date and 2 faithful Manndate attendees showed up for the humid morning workout and here is what happened:

    Short Mosey around parking lot and stopped in front of school for COP

    COP

    10 SSH, 10 DQ, 10 Helicopters, 10 LBC’s recover for the THANG

    THANG

    With 3 present for this workout we rotate naming an exercise to perform while on person walks from one island to the other Island and back doing around the world with the KB (clockwise and counter clockwise) as the timer. We all take turns being the timer while the other non walking is performing the exercise that was named. We go to a new exercise after all brothers had a turn walking from island to island.

    Here were the exercises : Sit up press, lunges in the grass(this was Rounder’s style where we touched the knee to the grass in the lunge, then returned to standing position alternating legs), Halos (counter clockwise and clockwise), bench squats (we hold the KB and squat to the bench seat then return to standing), Boat – Canoe and we were getting close to time so we stretched for the last 2 minutes.

    Numberama, Namerama, Yardsale took us out in prayer.