Author: Corned Beef

  • Triple What?

    YHC grabbed this workout when there was a blank on the sheet for the Q. Knowing that EF Hutton had the Early bird runners YHC was able to convince Hash to join for this pre father’s day beatdown and here is what happened with 20 F3 Brothers this sunny and 70 degree morning.

    COP

    We mosey to crop circle near Amphitheater for: 20 SSH, 10 DQ, 10 Hillbillys, 10 imperial walkers, 16 Russian Soldiers, 10 helicopters, 15 arm circle 10 small and 5 big, reverso, 25 4ct American Hammers, 10 Iron cross, 10 scorpions and 20 merkins.

    THANG

    We mosey to the second crop circle at the top to the Triangle and set up for a ‘single’ triple check where each person lunges from crop circle to intersection, runs down the hill then dealer’s choice(some bear crawled, crawl bear, Bernie Saunders, or run/walk) up to crop circle, perform 20 merkins, then repeat 2 more times for a modified triple check.

    We mosey to the Rusty Cage, partner up where Partner 1(P1) runs to hydrant and back. P2 – performs 5 pull ups, 10 merkins and 15 squats. P2 then runs to hydrant and back while P1 performs 5 pull ups, 10 merkins and 15 squats. We flap jack 2 more times to complete the 2nd modified triple check.

    We then mosey through the woods down the pipe line to the road by the pump station. We circle up and divide into groups of 3 for a true triple check, P1 – Runs the pipe loop as the timer, P2 – LBC’s and P3 Air squats. when P1 returns he does LBC’s – P2 Air Squats and P3 Runs the pipe loop and finally P3 returns to LBC’s, P1 – Air Squats and P2 Runs pipe loop and this completes one rotation. YHC determines that we are good for 3 more reps for a triple check plus 1.

    We then mosey up the hill by the public restrooms straight to the flag.

    Numberama, Namerama, YHC took us out.

    Moleskin

    So this was a packed workout this morning and YHC wanted to be sure we worked off enough calories to enjoy a beer (or insert your favorite beverage) this weekend. It was great to see some faces I had not seen in awhile and we had Fudd return for some Father’s day fun this weekend.

    Some announcements – We plan to have an F3 Convergence Saturday July 3 with the final AO being announced at Dogpile next week. Contact Corned Beef if you want to help and have suggestions. We have ultimate Frizbee coming up at the Forge. Next Weeks DogPile will be The Carpenter’s last workout before he moves to NJ so let’s bring it next week and I see some SSH in the near future as he has the Q.

    For the Fathers in the group, have a great Father’s Day and everyone else have a great weekend. It was an honor to lead this morning.

    Cheers…CB!

  • Snapped at Anvil

    Yardsale sent out a group text to see if anyone is coming to Anvil last night, YHC checked the Q sheet and signed on to try out a new additional bands for a Tabata Circuit routine. We had 5 brothers at this Monday morning event and here is what went down:

    COP

    20 SSH, 10 DQ we are ready to roll.

    THANG

    So YHC was having difficulty getting timer and Tabata to work, we also had to distribute bands, and lay out the work out cards with Exercises. Here is the list and we split this up as some lighter bands were needed for certain exercises.

    This Tabata workout consisted of 8 different exercises and we did 8 reps of 20 seconds exercises and 10 seconds rest. or 4 minutes for each exercise. Below is the list of the exercises: So YHC was demonstrating the Bent over lateral raise with a combination of bands and was snapped in the face by the shorter band. After a laugh from the Pax we got down to business:

    Upright Row (crossed bands), Standing Twist band wrapped around pole and alternated right side and left side, Pull ups, Front Raise with Bands, Squat Press with Bands, Lunges, Bicep Curl with bands and bent over row with bands.

    We put away the gear and mosey to the parking lot.

    Numberama, Namerama and Trout took us out.

    Great workout this morning and was an honor to lead. SYITG…Cheers…CB

  • No Sad Clown @ Tomato Run

    YHC was pumped to revisit the test hill near I-95 north of the Wall this morning. Driving to BW3 Solo as my 2.0 was too tired from class yesterday arrived to an empty parking lot. No worries get out the shovel flag and set up folks will come…but no one showed and YHC threw on the headlamp for safety and started the route. This time went on an exploratory route and came up with a great 4 mile option. Easy run of a sub 8:30 pace.

    Moleskin

    Great run this morning as I had time to think about the blessings of being able to run and exercise, it was a steamy morning and great to have this one in the books for today.

    SYITG…Cheers…CB

  • Solo Run in Midtown Manhattan

    YHC visited Manhattan last month to celebrate his 21 Wedding anniversary with his M who used to live in the upper East Side. Wanting to get an easy 4 mile run in before returning to Richmond and before it was getting hot (was a cool non humid 70 degrees at 6:15am) found that I was running a sub 8 minute average pace for the entire run. If anyone has been to Central Park, there are some hills and it is a BIG park as my route was about 1/2 of the park north and south(about 2 miles (30 street blocks(59th to 89th street) and stayed on the East Drive most of the run.

    During the run YHC was thinking of how COVID-19 has severely impacted this area as we were still wearing masks in the buildings and on the streets when not exercising (I jogged to Central Park from the hotel near Lexington and 55th Street which was about .5 miles each way which turned into a nice warm up and cool down for the run), but still had to mask up in the hotel back to the room.

    Look forward to visiting again soon….cheers…CB

  • DaPile Murph Day

    YHC was inspired by the recent celebration of the Murph Challenge that gets highlighted during the Memorial Day Season and a shout out to Lt. Michael P. Murphy who died in combat support of Operation Red Wings. He was posthumously awarded the Congressional Medal of Honor October 27, 2007.

    Link below is the WHY:

    https://themurphchallenge.com/pages/about-the-event

    For those not familiar with the Murph Challenge here is the list of exercises This is the WHAT:

    1 mile run then 100 pull ups, 200 push ups and 300 squats then 1 mile run…in a 20 lb vest or body armor.

    So YHC wanted to get a good workout for the PAX and here is how this went down:

    COP

    We mosey to the Basketball courts by the middle school circle up for

    25 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Hillbilly’s (We are in DaVille after all), 15 Arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 20 4 ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG (the HOW)

    So we divide into groups of 2, Partner 1(P1) as the Timer performs 5 pull ups, 10 merkins and 15 Squats. Partner 2 performs Suicide jog/run until P1 completes the set(this is the recovery for the P1 effort). Each member of the 2 man team does 20 reps! This will result in 100 Pull ups, 200 Merkins and 300 Squats. We had mumble chatter galore at about the 10th rep on to the final 20th. As expected some had to modify with Jerkins in lieu of pull ups as this is not a common routine for F3 in the RVA region. This took the groups about 45 minutes and with the mosey to the workout site and back totaled about 55 minutes. We ran over 2 miles with the recovery and mosey.

    MARY

    We return for some stretching for about 5 minutes then COT

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    YHC has was introduced to the modified Murph(no 20 lb weight but all the other fun exercises were included(they did the 20 rep version in 20 minutes so each member had 1 minute to perform 5 pull ups, 10 merkins and 15 squats then rest the remaining time in each minute with the mile run before and after and you received a time) version performed by the Charlottesville F3 Bloody Friday work out where they do this workout on the last Friday of each month. You could get this version in a 45 minute workout as you had over 20 minutes to run 2 miles with a 5 minute warm up. Today we took this slow deliberately as we had an hour so we could work on the form and made the P1 the timer. This also kept the PAX together pushing each other. This was a great workout for the gang of six today. It was an honor to lead and have a great weekend Gentlemen.

  • Simple Hot 4 miler

    YHC and his 2.0 were ready to roll this AM and met Bulkhead at the Ruxton Clubhouse. As it was 70 and sunny this morning, we decided to take the reverse BoJangles and Giles loop via DeWitt drive, see map below.

    Those familiar with this route knows that there are many uphill sections that make this a gasser run. We completed 4 miles with Hash finishing minutes ahead and we complete the route in time for some 2nd F time to catch up.

    Numberama, Namerama, YHC took us out.

    Announcements – Next Thursday is the 2nd Thursday of the Month and we will have the FTP(Fitness Threshold Power) run for any F3 brothers that want to participate. We will meet at the BW3 near 295 – I95 (US Route 1’Brook Road’) interchange. YHC will post Early with the Shovel Flag so you can see where to gather for this fun event. We hope to see you next Thursday, Panera is across the street so we could gather for a brief 2nd F.

    It was an honor to lead this morning…have a great weekend.

  • Where did they go?

    YHC was pumped to get the rest of the week started off right with a Tuesday Beatdown at DaVille and here is what went down:

    COP

    Start with Parking space tracers (as Emoji and Carpenter will be leaving us soon YHC wanted to bring back some DaVille routines). Then mosey to West Entrace by the bus loop for 20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 15 arm circles 10 small and 5 big (thank you Emoji for yelling HALT! at 10) Reverso, 10 Helicopters, 20 2ct American Hammers, 20 4ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We mosey to bus loop and divide into 2 4 men groups for a triple check of:

    Partner 1(P1) – 40 Merkins P2- Step ups at the bench, P3 LBC’s, P4 runs bus loop lap as the timer. We each rotate to next station until all exercises have been completed for 1 set. to complete the triple cehck we do this routine 2 more times.

    Mosey to the pull-up bars for one set of:

    P1 – Runs suicides on basketball court as the timer, P2 – sets of 5 pull ups until timer is complete, P3 – Jerkins, P4 Flutter kicks. We each rotate through each exercise until all are completed for 1 set. YHC was catching up with Yardsale and talking about kids in college, etc. and the Pax disappeared around the corner of the school. We look around and begin to mosey back to the flag as time is almost up and find the PAX leaning against the wall, so we gather them up for a quick mosey to the flag for 3 minutes of stretching until time is up.

    Numberama, Namerama the Carpenter took us out.

    Great to see everyone this morning as it is an honor to lead! Cheers…CB

  • A Quiet No Toll

    YHC was sleepless for No Toll this week as coming off a anniversary trip to Manhattan and Monday off it was time to get back in the groove. So here is what went down for 16 F3 brothers.

    COP

    After planting the flag (many attempts with no soft soil around) and gathering the gear we mosey to the parking lot by the giant Cell Tower. We perform 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 4 ct American Hammers. And we recover to mosey to the grassy soccer field.

    THANG

    YHC had sorted out the Deck into the four suits and had 4 members of the PAX pick 2 cards from each group to set up for an 8 circuit 8 reps of 20 seconds of exercise, 10 seconds of rest for a total of 4 minutes for each exercise. YHC wanted to be sure we had a full body workout as the suits represented the following: Clubs – Core, Diamonds – Upper Body, Spades – Legs and Hearts – Cardio. So my brothers did an Audible on these cards and we still got a great workout and below were list of exercises:

    1- Merkin (we performed 10 merkins then held plank for remaining time for 20 second rep)

    2- High knee

    3- LBC’s

    4 – Squats

    5 – Carolina Dry docks (we performed 10 reps then held plank for remaining time in 20 second rep)

    6 – Mountain Climbers

    7 – Backward Lunge was the Card…Posh called an audible on this one.

    8 – Diamond Merkins (we performed 10 reps then held plank for remaining time in 20 second rep)

    We Mosey back to flag as we are almost at the 45 min mark.

    COP

    Namerama, Numberama and Olivander took us out in prayer…Well done men and it was an honor to lead today.

    Moleskin

    The F3 workout deck has some great exercises baked in with many possibilities and is great with a Tabata style workout. YHC likes this one as we can concentrate on a full body workout and stay in one place as a group. It was fun to hear the mumble chatter and folks catching up. Apologies for the sound on the Tabata counter, will work to ensure it is louder so all can hear.

    Announcements – Convergence is at Tredegar Ironworks at 7am on Monday 31, 2021 (Memorial Day) this is an hour long workout and the only AO in Richmond for this day.

    Prayers for Florence as his wife is expecting in the next week and he is travelling to Florida, but has contingencies in place to return home if required.

    HAve a great day Gents …. CB

  • Surf and Turf

    Three showed up this morning for a 4.5mile for the older men and 5.5 mile run for the the 2.0. and see the 4.5 mile route below. Hash ran the full Giles loop and we returned right back to Rutland clubhouse.

    So this route we ran behind the Atlee, Chickahominy Middle school and Cool Spring elementary to go into Honey Meadows and then through the new neighborhood Taylor Farm then back towards Rutland with a Gile Neighborhood detour.

    It was great to catch up with Trout and Hash sprinted off after running with us for about a mile.

    Namerama, Numberama YHC was honored to lead

    We will see you in the gloom…Cheers CB

  • Leg Routine

    YHC had a plan this evening with the F3 Beatdown deck see below:

    COP

    Mosey to the lot at the side of School and circle up for 20 SSH, 10 DQ’s, 10 4ct helicopters, 15 Imperial Walkers, 20 4ct American Hammers, 10 4ct LBC’s, 10 Reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    So we mosey t the corner of the building and with 8 Pax we divide into 2 groups of 4, we have 4 cards drawn from the deck and YHC discarded one that would not work for the stationary routine. So we set up 3 stations and 1 person running the lap around the yard as the timer. Station 1 (S1) – Squat Thrust (so we did not have a coupon for this one so Upchuck acquired 2 road cones to use) many reps were possible for this station as a result. S2-Alternating Side squat, S3 Lunge Walk 100 M, S4 run the lap. Initially we set this a a triple check to do each station 3 times; however, we kept going for 5 times and we ran out of time as we needed 3 minutes to stretch.

    Mary

    We stretch for 3 minutes. YHC led this to be sure the legs were stretched out after this leg concentration today.

    COT

    Numberama, Namerama Lockjaw took us out in prayer.

    Announcements – Sign up for Breaking bread as we still have a couple of slots left in June and July. Look at Q-sheet to sign up and follow up with Upchuck to confirm.

    It was an honor to lead this evening and promise to have a full body workout next time. SYITG – CB