Author: Corned Beef

  • 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

  • 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!