Author: Corned Beef

  • So Long Emoji

    YHC signed up for this date as the beginning of the 3rd year being in F3 (5/14/21 was my 2 year anniversary) and with daylight early and less gloom had a full agenda to ensure Emoji has some fond memories of Dogpile. So here is what went down:

    COT

    We mosey to the crop circle at the top of the Triangle loop via behind the Amphitheater and Ha Penny Stage(No coupons today) and performed 20 SSH, 10 DQ, 20 Russian Soldiers, 10 Imperial Walkers, 20 2ct American Hammers, 10 4 ct LBC’s, 10 4ct Modified Alabama Prom Dates, 10 Scorpions and 20 Merkins.

    THANG

    So we mosey down to the pump station and with great morning daylight we do our first Triple check on the Pipe loop. P1 runs the pipe loop as the Timer, P2 – LBC’s and P3 Squats. We rotate through each exercise for one set and do this 2 more times to complete the triple check. Al Gore for the 6 and we lose Phonics who took a spill while running the loop, Hitchhiker ran/walked back to the flag with him to make sure he was ok…Awesome Hitch and thank you. Snuff, Garbage Plate and Shiplap we my partners for this one.

    The remaining PAX we do a light pole event where we perform 10 merkins at the light pole then sprint to the next light pole, perform 10 merkins and then walk(recovery) to the next light pole. We flap jack this until we reach the bottom of triangle hill, then we Bernie Saunders to the Crop circle at the top and plank for the 6.

    Once every one is gathered we mosey to the Cage for another Triple Check P1 – runs to the Hydrant and back as the timer, P2 – 5 pull ups, 10 merkins and then squats until timer returns, P3 – 10 Jerkins then step ups until P1 returns. P1 to Pull up station, P2 to Jerkins station and P3 runs to Hydrant and back. Finally P3 to Pullup station, P1 to Jerkins station and P2 runs to hydrant and back. This completes one set. Emoji, Malpractice partnered with YHC and we get to 3 sets in quick fashion… so YHC does an Audible UPGRADE for 2 more sets for a total of 5. Mumble chatter was coming out big time from the young bucks, possible ‘Qutiny’ but YHC held firm as we are all in better shape and need the extra sets. I figured if a 54(YHC) and 55(Emoji) year old can do this so could the rest of the gang. Proud to say the PAX crushed this and banged it out!

    Mosey back behind the Amphitheater up to the wall for some wall sits and Donkey Kicks. YHC would have the PAX invisible chair against the wall for about 20-30 seconds, then 10 DK’s, back to wall sit for 20-30 seconds, 10 DK’s, wash repeat 2 more times and mosey to the Flag for Mary.

    Mary

    We circle up around the flag and space out for 5 minutes of stretching led by YHC.

    COT

    Namerama, numberama YHC took us out. Below is the gang that showed up:

    No Emoji
    No Snuff

    Thank you to Snuff and Emoji for the Photos.

    Moleskin

    YHC is saddened that some DaVille brothers(Carpenter – to New Jersey and Emoji to Charlotte, NC) are moving this summer. Today’s workout was the first time YHC has seen Emoji since the start of the Pandemic in Late February. He has been working out in his garage gym with the family and now that he has had both shots felt he could safely return to F3 RVA gang again so we are glad to see you back and look forward to seeing you in the gloom a little while longer until you move in the next few weeks.

    Announcements –

    Check the Breaking Bread link and sign up for any available spaces in June July this summer and follow up with Upchuck once you have signed up.

    Memorial Day Convergence is happening at Tredegar Ironworks and we will form up @ 7am for this day workout for the F3RVA region workout.

    It was an honor to lead this morning and I look forward to seeing you in the gloom, Cheers….CB!

  • FTP

    YHC was excited to try this new route out. Phonics brought this up at the Tomato Relay and this was pretty cool so I will start with a photo of the Pax who was part of this kickoff. We plan to do this workout on the 2nd Thursday of the month so we invite RVA and downrange potential brothers to attend as they are able.

    The PAX for the FTP kickoff Trout, Opus, Faceplant, Phonics and Corned Beef

    The Pax Ran about 1 mile to the hill loop next to I-95 then ran back as a cool down to lot in front of BW3.

    The group returned and our time was 43:38.

    We ran 5 loops and returned for a total distance of 4.5 miles today. So this is the baseline as we now know the route the challenge will be in future months how many loop laps can you complete and return to start in 45 minutes. Sounds easy until you do this route.

    Namerama, Numberama – YHC took us out.

    Moleskin

    So what does FTP (Fitness Threshold Power) mean? Well YHC was introduced to this in Peloton as this is a way for you to measure your fitness level on the Peloton Bike. This will go up and down over time as you train, they ask that you do a FTP test which is 20 minutes on the bike with a coach telling you to add resistance and you continue to pedal at a constant rate of speed. At the end of the test you almost fall of the bike. They also ask for you to do a 5 minute warm up prior to the test and a 5 minute cool down after the test for proper warm up and recovery. They also ask that you do this test every 4-6 weeks. So taking from this we plan to do this every month on the 2nd Thursday of the month.

    WE hope to see you there and it was an honor to lead with Phonics this AM!

    Cheers….CB

  • Lucky 7 at DaVille

    YHC is celebrating his 2 year anniversary this week as the very first AO and work out was at DaVille with Opus at Q and Phonics present for YHC’s first bootcamp beatdown…so how awesome to have these two present this morning in the gloom. So here is what went down:

    COT

    We mosey in the parking lot with parking space tracers then over to the bus loop on the West side entrance to the school for:

    20 SSH, 10DQ, 10 Imperial Walkers, 15 Arm Circles (10 small, 5 big) Reverso, 10 4ct Helicopters, 20 2ct American Hammers, 10 Alabama Prom Dates with Gomer modification of alternating arm extensions with each raise, 10 x cross (lay on back straight leg lift and opposite arm touch and did 1o each side, 10 scorpions and 20 merkins.

    THANG

    We mosey to the Tennis court and YHC pulls out the F3 Deck of cards for the 7 of Diamonds 4 corners for the 7 brothers onsite. We draw one card for each corner and C1 was Alternating Side Squat, C2 was Squat Thrust, C3 Derkins, C4 2ct Flutter kick. We stayed as a group and performed 7reps at each corner for Rd1, Rd 2, 14 Reps at each corner, Rd3 21 Reps at each corner, Rd4 28 Reps at each corners. Then we went back down with 21 reps at each corner, 14 reps at each corner, 7 reps at each corner. This took most of the time then we moseyed back to flag for Mary.

    MARY

    We circled up around the flag and stretched for the remaining time (about 4 minutes) and namerama, numberama.

    Phonics took us out.

    Moleskin

    YHC told the group that he will be Qing some upcoming AO’s this week due to 2 year Anniversary. We discussed some upcoming events such as:

    RVA Convergence that will be hosted by Honey Dew on Memorial Day at the Tredegar Ironworks go time is 7am sharp. Check out future preblast for more details.

    Breaking bread – THE RVA PAX is crushing the 2 day weekend commitment that is being coordinated by Upchuck this year and he has done a masterful job. With summer approaching we need to fill some slots in June, so please sign up for this great event and bring something awesome for these folks to enjoy!

    This week at Tomato Run (Thursday May 14) we will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns). We will start in parking lot and run from there. Please message me if you are interested in attending as we would like some Southern and Downtown Brothers north of the Wall.

    That is all for now as it is an honor to lead and I will see you in the Gloom….Cheers, CB!

  • Wdog 5

    Five brothers showed up in the pleasant gloom for this morning’s beatdown and here is what happened:

    COP

    We mosey to the Amphitheater and circle up in front of the stage for 20 SSH, 10 DQ’s, 15 Arm Circles (10 small, 5 big) reverso, 20 American Hammers, 10 modified Alabama prom Dates (with a reach component…thank you Gomer Pyle for this invention), 10 reverse scorpions, 10 scorpions and 20 merkins

    THANG

    We then divide into a group of 2 and 3 and do a triple check of dips. The 2 men team runs a lap around the Theater(timer) and the 3 men team performs dips. We switch and the 2 men team performs dips while 3 men team runs the lap. We do this rotation 2 more times. We then do LBC’s 3 times alternating with the run then wrap up with squats for 3 rotations. This took a long time almost 30 minutes

    We then mosey to the Cage and set up 5 stations. Station 1 (S1) – Pull ups, S2 Dips on the Parallel Bars, S3- Jerkins on the parallel bars, S4-Step ups on the box and S5 (Timer) runs to the hydrant and back. The runner returns to S1(pull ups) and the the other rotate the stations by 1 (S1 to S2, S2 to S3 …). Each member of the PAX was able to rotate to each station, then we had to mosey back to the flag.

    COT

    WE have time to stretch our legs for about 2 minutes then Namerama and numberama and YHC took us out in prayer.

    It was an honor to lead, have a great day Gentlemen.

  • Reverse Giles Loop

    YHC discussed doing this loop after our Tomato Run Race the previous weekend. See map below as this works out to a 4.1 mile route and has a long uphill route through Giles.

    As this was a recovery run we still ran a clip of about an 8:35 minute mile, YHC took the extra time at the return to stretch for about 5 minutes while Phonics, Hash and Spit ran for an additional 1/2 mile.

    Namerama, Numberama – Phonics took us out.

    Moleskin

    We stayed a little longer to catch up and review the race last weekend, and what will be next in the future so stay tuned as we may have a new event in the Fall.

    It was a pleasure to run with the guys this morning and I look forward to seeing you in the gloom…Cheers, CB!

  • Bo Derek @ Punisher

    YHC had not been to punisher in awhile you add a sunny and 70 degree no cloud in the sky afternoon and a perfect 10 show up for this afternoon’s beat down and here is what went down. No…Bo did not show up this afternoon.

    COP

    20 SSH, 10 DQ, 20 American Hammers, 10 Reverse Scorpions, 15 Scorpions 20 merkins

    THANG

    We start with a triple check with 2 groups of 3 and 1 group of 4. P1 – runs lap around the Side Yard (about 1/5 of a mile) as the timer. P2 – performs 10 Donkey Kicks then wall sit for count of 10, rinse repeat until timer returns, P3 LBC’s the entire time the timer is running lap. We rotate until each routine is performed 3 times for a triple check.

    YHC brought his bag of Bands and distributes 4 bands and lines up the group of 8 stations as follows:

    Station 1 (S1) – Arm Curls with 60# band, S2, Lunges each leg alternate entire time, S3 – Shoulder Extensions 30# band, S4(WW2 Sit ups),S5 – additonal arm curls 50#, S6 Chest Station push ups all variations, S7 Tricep Extensions 40# band, S8 Flutter kicks Station 9 – Run lap 2 people(P1 and P2). When two partners return P1 takes over station 1 while others move to the next station P2 picks up station 9 person and runs lap when returns P2 takes over station 1 all move down. We continue until all Pax have worked out at each station.

    COT

    We mosey back to the starting point and circle up for some stretching the remainder of the time.

    Namerama, Numberama, Chum Bucket took us out in prayer this evening.

    Moleskin

    YHC witnessed the most he has seen at punisher, exciting to see a new face (for YHC) in Homer. Some of us were still sore from the F3RVA tomato run relay this past Saturday in Rutland. It was great to catch up and was an honor to lead this work out. See you in the gloom…CB

  • Copy Cat Route

    YHC spent time last night working on a custom 4.5 mile route that could be downloaded by the PAX. I could not get this to work and realized quickly that trying to explain the route would be futile. So remembering the recent run(Lockjaw Shout out) across the Huguenot Bridge to Riverside Drive and running East towards Pony Pasture…downstream. I started to explain this route and Shakedown smartly pointed out that we turn around at the 1/2 way point for each distance of 4, 5 or 6 miles respectively.

    This route shows the 5 mile route, the 6 milers kept going towards Pony Pasture and then returned. Four milers turned earlier and returned to start area. We left out of the UR entrance to River Road and returned to the start via the Bat Cave route.

    Beautiful morning for a run, cool and misty along the river with the sunrise made for an awesome workout.

    COT

    We circle up stretching and waiting for the longer distance runners. Once they arrived we Numberama, namerama, announcements and YHC took us out in prayer.

    Announcements – BRR – please get your application fees to TYA asap as he has applied and paid for the F3RVA team to participate. Tomato Run this Saturday in DaVille. Contact Spit if interested in participating…or coming by to run a leg. You can swing by for some 2nd F too.

    Prayer Requests – Boberry’s father is undergoing surgery today, EF Hutton a speedy recovery from his recent accident with a grease fire, Double Mint on the recent loss of his sister.

    Moleskin

    Announcements – YHC had his FNG – Josh Hodges aka F3 name (now confirmed) Peel and Stick join the PAX for a run this morning to see a more fully involved F3 attendance vs 3 at DogPile (Double Mint and Corned Beef) earlier this winter during an ice storm. We were able to run together this morning and see alot of the Pax similar to the YoYo run on the Friday Ramm run.

    Keep Crushing it brothers as it was an honor to lead this morning, SYITG…CB

  • 2 Roos and a Duke

    ROO
    DUKE

    YHC showed up and two more arrived to join the morning beatdown and here is what went down:

    COP

    We mosey to the Basketball courts and circle up for 20 SSH, 10 DQ, 20 LBC’s and 20 merkins.

    THANG

    SO YHC wanted to get some cardio(aka running) in this work out so we did an Anvil Escalator and the process was the following:

    perform 3 pull ups run lap around track (about 1/5 mile)

    perform 3 pull ups and 20 merkins run a lap

    Perform 3 pull ups, 20 merkins, 10 WW2 Sit ups, run a lap

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges (10 each leg), run a lap.

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with Bands, run a lap.

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with bands, 20 LBC’s, run a lap.

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, run a lap

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, 10 dips, run a lap.

    We were getting close to 6:15 so we mosey to starting point, stretch for 1 minute, wave to the Hanover police and wrap up.

    COT

    Namerama, numberama, announcements about the upcoming Tomato Relay run happening this Saturday and Trout took us out.

    Moleskin

    YHC was excited to meet up with some JMU gents(Mr. Holland….but no Yardsale) this morning as VMI wont the Southern Conference Title this year (first time since 1977). VMI is eligible to compete in the FCS play off and our first opponent is JMU. You can imagine the conversation this morning with 2 VMI guys(Trout and YHC) replaying the game and the fun crowds present to see us beat our yearly rival the Citadel. We were able to keep the silver Shako(the trophy that is passed between VMI and the Citadel) and the last time we were able to win 2 seasons in a row was in the 90’s.

    I had 10 exercise routines this morning; however, time limited us to 8, the other two would have been 20 Freddie mercuries and 10 burpees. This may work well for the hour long work outs.

    It was great to see Mr. Holland and Trout this morning and an Honor to lead.

  • Dogpile Mini site tour

    YHC arrived this morning in time to calibrate the group and determine potential workout venues on this cool 30 degree crisp morning. With the PAX all ready to rock here is what went down:

    We mosey to the missing statue spot at the intersection of Blanton Ave and Trafford Road and we circle up for the cop

    COP

    20 SSH, 10 DQ, 15 4ct Hillbillys(DaVille Shout out), 10 helicopters, 15 arm circles (10 small 5 big) reverso, 20 American Hammers, 20 LBC’s, 10 Windshield wipers, 10 reverse Scorpions, 10 scorpions, 20 merkins.

    THANG

    We mosey to the set of stairs next to the steep fenced hilltop on Blanton for our first triple check:

    Partner 1(P1) runs to top of step and back down 2x’s as the timer, P2 Planks for the entire time and P3 performs LBC’s. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.

    We mosey back to COP location for a touch a tree triple check. We again divide into groups of 3 and P1- touches 4 trees and returns as the timer, P2 Performs Dips, and P3 performs Dips. All rotate through each exercise and this completes one rep. We do this 2 more times for a triple check.

    We mosey to the long field in front of the Va War memorial for 4 corners as a group on your own pace we perform, 10 merkins in Corner 1(C1), C2-20 LBC’s, C3 30 Squats, C4 – 40 lunges (20 each leg). We run between each corner. We do this rotation 2 more times for another triple check. The faster PAX planked while the other caught up.

    Now it is time for some concentrated ab and upper body work so we mosey to the Ha’ Penny Stage to grab a coupon and circle up and YHC led the coupon work out. We performed 15 arm curls with YHC calling cadence, then 10 block merkins YHC calling cadence. Finally 10 WW2 sit ups with the block with YHC calling cadence. We did this two more times (though Double mint lobbied for a double check!) The last round we did on your own after the curls. The faster PAX planked while the others caught up. We return the blocks and mosey to the flag for some Mary.

    Mary

    We circle up for some stretching as we pounded our legs today so we wanted to make sure everyone was properly cooled down and stretched.

    COT

    Namerama, Numberama – Bacon Bits took us out today in Prayer. YHC is honored to lead and hopes everyone has an enjoyable Easter Weekend…Cheers…CB

    Moleskin

    YHC signed up to Q this day weeks ago figuring it is spring, we will have some daylight and likely short sleeve workout Sunny and 70 morning. Well we had a cold front, and Day light savings, haha cold and gloomy. I will say it is awesome to see some F3 brothers that I have not seen in awhile, with the many additional AO’s being created due to COVID 19, people’s work schedules, etc. there are many options for the RVA gang. The summer tour will likely take all summer to execute…and you may even have to get up at 4:30am to hit some of the Early Bird workouts. Great to have these options.

    The 2021 Daville RVA relay is coming up Saturday April 24. Please contact Spit or YHC if you are interested and bring your 4 man team to this exciting and fun event. This is great for all runners as we have a 5,4 and 3 mile loop. T-shirts are 25.00 with the above logo on the back. Check out the prebalst on the F3 RVA website and we hope to see you there.

    Also 1st Saturdays of the Month Doublemint is hosting the historic Evergreen Cemetery clean up see link below for details:

    3rdF Service Opportunity: Historic Evergreen/East End Cemetery Cleanup

  • Tomato Puddle Run

    4.2 Mile Taylor Farm Loop

    Run Route

    YHC and his 2.0 left home with a light drizzle to arrive to Rutland House and meet one more F3 brother for an early run. We get right to it as more rain was in the forecast. We started on an easy pace to warm into this one. Once we arrived to the 2.0 mile mark at the Honey Meadows turn circle, Opus returned on Honey Meadows road to Atlee Station Road and Hash and I continued up the entrance to Honey Meadows turning left on Honey Bee road and ran through Taylor Farms to Atlee Station road and back to Rutland house. Hash pushed YHC and we all arrived at the Rutland house before the Sky opened up more as it was raining at this time.

    Namerama, Numberama Opus took us out.

    Cheers from CB!