Author: Corned Beef

  • 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!

  • 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.