Author: Corned Beef

  • Manndate Pot ‘O Gold

    Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning.

    COP

    We perform 10 4ct SSH, 10 DQ’s, 10 scorpions.

    THANG

    I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for a 20 minute EMOM (Every Minute on the Minute) and a 21 minute COMPLEX.

    For the 20 minute EMOM – we do 4 each 5 minute sets and the following for each minute:

    Minute 1 – American Swings – Do 15 reps then rest the remaining time in minute 1

    Minute 2 – Goblet Squats – Do 15 Squats then rest the remaining time in minute 3

    Minute 3 – Power Cleans – 6 Each side then rest the remaining time in minute 3

    Minute 4 – KB Clusters – 5 cluster Each side the rest the remaining time in minute 4

    Minute 5 – Rest/recover

    Then we repeat the above 3 more times.

    The Complex total time of 21 minutes broken down into 7 each 3 minute sets. A complex consists of exercises that you are able to perform with the KB without having to put it down for the next routine. The goal in this complex is to complete it with a minute left to rest in the 3 minutes. (our group could only best finish at about 30 seconds rest…or it took us an average of 2:30 to complete the complex.)

    This is the complex: 15 Hand to Hand swings, 5 cleans Right side (RS), 5 snatches RS and 5 Windmills RS(think a DQ while holding the KB above head…tough!!!), then 5 Cleans LS, 5 snatches LS, and 5 Windmills LS. Rest the remaining time in the 3 minute segment.

    We repeated the above 6 more times.

    Namerama, Numberama. YHC surprised the group with a Pot O’ Gold gift pack for showing up. HAPPY ST. PATRICK’S DAY!

    Moleskin

    YHC realized quickly how this workout can get tough and most had to modify to ensure set were completed. The above video shows how to expertly execute each routine and would recommend it for any KB fans out there! We had a lot of mumble chatter this morning and was great to catch up with some brothers that I do not get to see on a regular basis.

    I was an honor to lead this morning and have a great week….CB

  • Dad Wisdom

    YHC offered to take this post today. YHC has attended other 3rd F events but was not the Q until tonight and similar to the first Q on the first F was nervous, restless that will the right things get covered? Is there a definitive process? Well we had a great discussion this evening and all I can say is it was humbling to see what other brothers are doing and possibly going through these days. Probably the easiest topic was talking about being a dad and we picked up from there.

    YHC is reading a book by Neil Peart titled Ghost Rider – Travels on the healing Rode which he chronicles his riding a motorcycle across Canada, across the US, Mexico to Belize. Driving 55,000 miles working out the meaning of life after just recently losing his wife and only daughter the year before in 1997/1998. In one short year he is alone, no longer a dad or husband. I have just started this book and already feel his pain and emotion. Powerful and YHC appreciates the fortunes in his life as I have had multiple friends lose their children, tragically, sudden and unexpected. And have witnessed the change to their family and friends forever.

    We wrapped up and YHC took us out in prayer this evening.

    It was an honor to lead this group this evening and I look forward to seeing you in the gloom. Prayers….CB.

  • Punisher Mullet

    After a nice warm weekend, Punisher welcomed a cool 50 degree and falling cloudy evening. With daylight savings we had a no rain and dry conditions for a change and we brought the gym to the front yard. Here is what went down:

    COP

    We mosey to the front yard and circle up for 10 SSH, 10 Imperial Walkers, 10 Suzanne Summers on the left then 10 on the right for the street crowd, 10 scorpions.

    THANG

    YHC brought his bag of bands and passed them out and we inserted some body weight exercises for 7 total stations.

    We did a Tabata where we worked out for 4 minutes at each station. Then we rotated clockwise. The 4 minutes were broken down to 8 ea of 30 seconds with 20 seconds exercising and 10 seconds off. Stations were below:

    Station 1 – Hand release push up execute 10 then plank for remaining 20 seconds.

    Station 2 – 50 lb band stretch. Hold the band with elbows at shoulder height arms parallel to ground and pull away from chest.

    Station 3 – LBC’s

    Station 4 – Shoulder raises

    Station 5 – Arm Curls

    Station 6 – Squats

    Station 7 – Tricep extensions

    We then divided into 4 man team and 3 man team for 1 rotation of Partner 1 (P1) – performing 10 Donkey kicks then wall sit for count of 10, rinse repeat until timer returns. Partner 2 (P2) – flutter kicks. Partner 3(P3) – Ran lap around front yard as the timer. Everyone did one rotation.

    Then we circled up for a circle of pain for the last 3 minutes. First was 5 WW2 situps while the rest of the group held their feet 6 inches off the ground. We then performed flutter kicks for about 40 seconds.

    Namerama and Numberama. Upchuck took us out in prayer this evening.

    Moleskin

    With everyone working out in a circle the mumble chatter was abundant. With our rockstar younger gents we quickly digress into Hair Nation…then hair…how some of us used to have it…mullets…then Mike Gundy just came out. No one can sport a mullet like him, or rather, he is the gold standard of mullets. Check out the pre-mullet video below and you can see why he grew one later. He defends his players like family.

    Great workout gents! It was an honor to lead.

  • Triple Hill Run

    YHC and his 2.0 planned a multi route run this morning one route 4.5-5 miler and a 6.5 mile route. 7 Showed up for this morning run on a great 50 degree plus morning:

    4.5 mile route below:

    The 6.5 Mile route started with us and went right behind Atlee High School, down the access road to the CC trail into Honey Meadows, then into Kings Charter for the Farmhouse loop and returned to the Ruxton Club house. Hash and Spike ran this option.

    For the 4.5 mile Route, Spit offered some Giles route ideas and this ended up with 3 up hill sections on the way back making for a nice challenge to keep the pace and we did the Bojangles loop, Spit took a small Detour that made his route about 4.85 Miles. Corned Beef, Spit, Opus, Bulkhead and Trout chose this option.

    We circled up for Namerama and Numberama and Opus Took us out.

    Great run this morning Gents and I will see you in the gloom soon!

    Cheers…CB!

  • New Atlee 4 miler

    YHC planned a new route this morning and this kept things fresh with only repeat was the return over the train track on Atlee Road. This had some hills but was a good mix for all the PAX. See route below:

    This finished at about 4.2 Miles so a Bojangles loop would add another 1/2 mile.

    Namerama, Numberama. Opus took us out in Prayer.

    The morning was crisp but great for a run, have a great day gents. Cheers….CB!

  • Breakout 1986

    So on this day in 1986, YHC broke out of the rat line and in celebrating this occasion that happened 35 years ago the following went down on this cool 30 degree morning for 5 F3 brothers that showed up for a morning sweat party:

    COP

    We mosey to the Amphitheater and perform 20 SSH, 10 DQ, 15 Helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Russian Soldiers, 10 Imperial walkers, 10 4ct LBC’s, 10 reverse scorpions, 10 Iron Cross, 10 scorpions and 20 merkins.

    THANG

    Since we had five we divided into groups of 2 (YHC and BT) Group 1 (G1) and 3 (Swirly, Bodos and Hitchhiker) Group 2 (G2)and the plan was for these teams to work out together through out the morning workout. This means they hang together and push each other. To simulate breakout day here was the following:

    1st Evolution:

    G1 – Runs lap around AT (timer) while G2 performs Dips, we switch and G2 Runs lap while G1 performs dips for one rotation. We Complete 2 more rotations.

    2nd Evolution:

    G1 – Runs lap around AT (timer) while G2 performs step ups, we switch and G runs lap while G1 performs step ups for one rotation. We complete 2 more rotations.

    3rd Evolution:

    We mosey to Ha’ penny stage and grab a coupon and G1 performs bench press with coupon while G2 touches 6 trees(without block). We switch where G2 performs Bench press, while G1 touches 6 trees. This is the first rotation.

    2nd rotation was arm curls.

    3rd rotation was sit up press with block

    We return coupons and mosey back to flag for one minute of stretch before time is up for the morning.

    COT

    We namerama and numberama and YHC took us out this morning.

    Moleskin

    WE had awesome mumble chatter this morning with the small groups hanging together and I really enjoyed catching up with BT as my partner for the morning. It was an honor to lead this morning gents. Have a great day….CB

  • Band Work

    I know what you are thinking if you have been to punisher lately. We have teenage band members that usually attend this nice evening workout, but they were not present or accounted for this day. Instead here is what went down:

    COP

    We mosey to the front of the school to perform 30 SSH, 10 DQ’s, 15 Russian Soldiers, 10 Imperial Walkers, 10 2ct American hammers, 10 lbc’s, 20 2 ct flutter kicks, 10 reverse scorpions, 10 iron cross, 10 scorpions and 20 merkins.

    THANG

    YHC brought his gym bag of tricks that contained workout bands and we set up the following stations for a super triple check for the entire group.

    Station 1 – bench press with 50 lb and 60 lb bands combined to make 110# resistance.

    Station 2 – Arm curls with 40 lb band.

    Station 3 – Tricep extension with 30 lb band

    Station 4 – side arm raises and front arm raises with 20 lb band.

    Station 5 – Run to street corner and back, about 400 yards round trip as the timer.

    So timer would return to station 1 and all other members of the Pax would go to the next station with Station 4 going on the run. We would continue in this fashion until station 5 runner has returned to their station 5 and would be starting the 2nd round. We continued until 3 full rounds were completed and this was all of the time we had for working out this evening.

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

    Great work everyone and it was and honor to lead.

    Cheers, CB.

    Announcements – Please sign up for the Breaking Bread volunteer help for this very worthy cause. Please contact Upchuck if you are interested and want to learn more.

  • Dark Mosey at Wdog

    YHC was awake early this morning as being the Q will do that to you sometimes. Worried about possible freezing conditions as a run Yesterday morning with Hash (my 2.0) was slick in some spots on the road, left early to ensure the commute was ok. Arrived safe and sound. YHC set up and here is what went down:

    Mosey to the bottom of hill (due South) toward the river and pump house and circle up for the COP

    COP

    We start with 20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial walkers, 10 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.

    THANG

    So we mosey to the first light pole and YHC break out the TABATA app and we start with the first set of 8 reps of 20 seconds of exercise followed by 10 seconds of rest. The first was 10 merkins then plank for the remaining time of the 20 second period. Repeat 7 more times then we mosey up the hill to the next light pole. We performed lunges this time as we found the run part took up about 20 seconds so we performed 7 sets 20 seconds exercising, 10 seconds rest. We then run to the next light pole and we performed LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We ran to the next light pole – and performed Drydocks 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed Reverse Lunges 7 sets 20 seconds exercising, 10 seconds rest. Mosey to the next light pole LBC’s 7 sets 20 seconds exercising, 10 seconds rest. We run to the next light pole and performed 10 Werkins then plank(wide plank and this was tough) for the remaining time of the 20 second period. We repeated 6 more times for a total of 7 reps. Mosey to bottom of triangle hill and Bernie Saunders to the crop circle at top of hill and mosey to the flag.

    COT

    We circle up Namerama and numberama, made some announcements and Oyster took us out in prayer.

    Moleskin

    Mumble chatter was alive and well this morning and it was great to catch up with the F3 brothers from other AO’s. Wdog and Dogpile are great AO’s for this to happen as it is central to most of the F3 RVA brothers. We also welcomed Stuart Hamm (F3 name Chunked – Waffle house reference of chunked ham!) who has relocated from Roanoke and now lives in Richmond. He has been running mostly and missed the F3 gang so we are glad to have him in RVA.

    Breaking Bread – please look at the Q Sheet for the Saturday / Sunday dates that may be open for you to help. This is a great cause and opportunity to do the Fellowship side. Folks who have done this before discussed about teaming up with other brothers or doing it with their family. I can tell you personally this was fund to do with my Daughter we had a great time shopping for the food, preparing for the meal and delivering it to the smiling faces that are thankful for our help! Contact Upchuck if you have any additional questions and sign up already!

    Swirly – He has his famous Swirly’s board and now has a daily email for those that may desire a thought for the day, coaching encouragement and life experiences.

    Link below if you are interested in signing up:

    https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy

    Great morning for a workout gents and it was and honor to lead!

    Cheers….CB


  • Icy Dogpile Trio

    YHC headlocked a FNG to come to Dogpile. Texts flew back and forth for the past few days with the impending ice storm, sleet and freezing rain. YHC assured him that F3 workouts will happen rain or shine. In fact some of the best beatdowns have been in inclement weather. Dogpile is the best as it is usually the convergence of North and South of the river. A crazy blend of PAX for YHC to introduce to the FNG.

    So to prepare, YHC arrived 15 minutes early to recon the scene, and drove on the triangle route road-slushy and some ice. Drove over to the Amphitheater and clear roads around to the crop circle with some ice patches. I look over to the flag plant site and see Double Mint arrive…ok some PAX are coming. We park next to each other, I plant the flag and we wait and see the FNG arrive, he parks was close to on-time as he had to clear off his vehicle. So we mosey slowly and gingerly down the road, watch for Ice and run toward burpee lake. We run around burpee lake and return to the Amphitheater get up on the stage(we wanted to pick up any late arrivals before the COP and start the COP.

    COP

    We Mosey to the stage, we start with 20 SSH, 19 Russian Soldiers, 15 Imperial Walkers, 10 DQ’s, 20 American Hammers, 20 LBC’s, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    We go the the lowest Bench and perform 11’s with Bearcrawl and lunges in between. We perform 10 Dips, Bearcrawl to other side, 1 incline merkin, then lunge back 9 dips, bearcrawl to other side, 2 incline merkins lunge back. Rinse and repeat until we get to 1 Dip and 10 incline merkins.

    We then walk run up the stairs to the stone wall for wall sits and Donkey kicks. We sit(air chair) for 25 seconds, then 10 donkey kicks, sit(air chair) for 20 seconds, 10 DK’s then sit (air chair) for 20 seconds. Recover and mosey to crop circle at by AT. We perform 5 merkins, and plank on the curb and walk clockwise for 10 seconds then 5 merkins then PW clockwise for 10 seconds and repeat this for another 3 iterations.

    WE lunge the remaining part of the crop circle then mosey to the flag to wrap up. We numberama, namerama. YHC introduces Josh Hodges to Double Mint again and have had great mumble chatter throughout the workout this morning learning about each other. Double Mint comes up with Peel N Stick as Josh owns a flooring company. Photo for reference below:

    Welcome to F3 Peel n Stick as you have truly experienced the gloom today with small numbers. We look forward to you meeting other brothers from F3 in the near future. Respect for showing up this morning for your first workout.

    YHC took us out in Prayer remembering Albert John Uzel who died earlier this week and is the father of Double Mints girlfriend. We also prayed for our brothers who may be going through some tough times. We are here for you.

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

    Cheers…CB

  • Deuce Tomato Run

    Spike and Corned Beef ran a 4.1 Mile route for the morning run. Weather was perfect for a nice run this morning. Great mumble chatter throughout the run and great route.

    We call this a Giles loop and we start from Ruxton clubhouse with a reverse Bojangle’s loop run over tracks to Giles and loop around and return to Bojangle’s loop to Ruxton Clubhouse to wrap up the 4.1 mile run.