YHC arrived to a dark parking lot at Atlee High School, planted the shovel flag and the group came in hot to form 6 F3 brothers ready for a Saturday morning workout and here is what went down:
Mosey to basketball courts at rear of school for and circle up for COP
COP
We circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles 10 small 5 big, reverso, 10 Helicopters, 10 2ct American Hammers, 10 LBC’s, 10 reverse scorpions, 10 scorpions, 20 merkins.
THANG
We mosey to the bus loop for the first triple check:
P1 – Runs bus loop lap as the timer, P2 – LBC’s the entire time for lap, P3 – performs 40 merkins then rests for the remainder of the time. Then P1 – LBC’s, P2- Merkins and P3 runs bus loop lap. Finally P3 – LBC’s, P1 merkins and P3 runs lap. This is one set and then we repeat two more sets for a triple check.
Mosey to the Tennis courts for a Dora. We partner up into groups of 2 and P1 is the timer with Bear Crawl the width of first court, lunge the second court, Bernie Sanders the third court jog back to start and switch with P2 who is performing the Exercises. These consisted of 100 Dry docks, 200 LBCs, and 300 lunges. We smoked our shoulders and legs with this one.
We take a long mosey around the back of school to the front near the flag form up at the wall for 11’s where we started with 10 donkey kicks run to side walk for 1 LBC’s, then back to wall for 9 DK’s run to side walk for 2 LBC’s. We found the hard part here was getting up from the LBC’s and made for a good 11 workout.
Mosey to front parking lot for another quick triple check (groups of 2) where P1ran lap as timer, P2 SSH and P3 Stretched. Then P2 Ran lap, P1 Stretched and P3 SSH, finally P3 ran lap, P2 Stretched and P1 SSH. This was one rotation and we repeated 2 more times for a triple check.
COT
We mosey back to the flag to stretch and then circle up for Namerama Numberama, YHC took us out in prayer.
Great workout this morning gents, SYITG, Cheers….CB.
We had a lucky seven show up for an evening beatdown and here is what went down:
COP
We run a lap around the front of of school parking lot then mosey to the front covered area. We start with 20 SSH, 15 Russian Soldiers, 10 DQ’s, 10 Imperial Walkers, 10 Helicopters, 20 American Hammers, 10 reverse Scorpions, 10 Scorpions and 20 merkins.
THANG
YHC had PAX Tabata tonight where each member of the Pax pick an exercise that we perform: the Tabata setting for tonight was 8 sets of 20 seconds of exercise and 10 seconds rest which totals 4 minutes. so here is the list: We set up with chest, abs then legs then start over to ensure a full body work out.
Dial up – Hand release merkins we perform 10 then plank for the remaining time left in the 20 seconds. This was ok the first 6 sets the last 2 were brutal getting even 6-8 quality HRM’s was tough!
Upchuck – reverse crunches
Johnsonville- Jump Squats
Corned Beef – Carolina Dry Docks
Chum Bucket – Box Cutters (We performed 10 and then hold legs 6 inches for remaining time to 20 seconds)
Animal – Curtsey Lunge
Flea – Arm Circles (we did reverso for the even sets to balance this out)
Dial up – Flutter kick thank you to upchuck for Form here with straight legs and pointed toes…made for some tough reps.
We wrapped up for 2 minutes for stretching.
Mary
We stretched for 2 minutes
COT
Namerama and Numberama. Johnsonville was the 6th man so he told us about what F3 means to him, how he was named and a little bit about his family. Flea took us out in prayer.
Moleskin
Tabata time is great for mumble chatter and tonight did not disappoint, riding in from work to the AO YHC was listening to Hair Nation(the young crowd was not familiar and Upchuck had fun with YHC being a Hair Band fan!!) and learned some fun facts about half time show performers. First fact is that they are not paid to perform, and most performers use the show as a publicity platform. Bon Jovi has been asked to perform in the past and they have declined. The last rock band to perform was the WHO in the 2010 superbowl some questioned Tom Petty and he played the year before…so yeah he is a rock star. The headliner artist to follow were: Black Eyed Peas, Madonna, Beyonce, Bruno Mars, Katy Perry, Cold Play, Lady Gaga, Justin Timberlake, Maroon 5, Shakira and Jennifer Lopez, and finally this year The Weeknd. Other notes is that the ‘live’ music is lip synced and a recording for the super bowl production. We had a great time catching up, discussing the Breaking bread and look for sign ups as we need to fill in some spots through March!
It is already February and time seems to fly as you get older. Upchuck and YHC were talking about our kids and how time seems very long in the younger years…especially this year of COVID – 19. Take some time to talk with your kids as this is heavy on them.
It was an honor to lead gents and I look forward to seeing you again in the gloom. Cheers…CB
I love to cook and was talking with my family Saturday morning after a great workout with my son(Hash) @DaPile and included a prerun/postrun before breakfast. We have a family favorite one pot meal that is super easy, fun to make and always a hit at home. I usually pull this out to make up for a meal that flopped the night before. The kids jumped to this idea as my daughter Lucy wanted to help with making the salad and brownies.
The prep – run to Costco to buy a Rotisserie Chicken, Polska Kielbasa, Heavy Cream and Penne Pasta.
Lucy and I begin to make the meal, mixed up the brownie batter and placed into oven. I started to cut up the Polska Kielbasa to fry in a large dutch oven and chicken fryer deep pan we then toss in the chicken that I pulled off the bone and cut into smaller pieces. Continue to brown for about 5 more minutes, toss in minced garlic, for another minute. Then poured in chicken broth, heavy cream, cajun spice(my recipe from scratch) and raw penne pasta, bring to a boil then reduce heat cover and simmer for 15 min and take the lid off to:
We shred parmesan cheese and let this melt and rest while making corn bread muffins and salad.
I call to check in on dinner time which is 5:30pm. So we pack the cooler with the hot items (Pasta and corn bread). We load the plates, dinner ware, salad and brownies into the car and we drive south to arrive and carry up to the back stairs and deliver dinner to these smiling faces.
Lucy and I had so much fun that we look forward to doing again soon! The ladies told me to thank Tim(it honestly took me a minute as I had to use the F3 code book in my brain and Tim = Upchuck!) again for getting our gang together to contribute these dinners, it is greatly appreciated.
We were humbled by this gratitude and yet another way that F3 has helped me to appreciate the blessings that we have every day! It was an honor and pleasure to cook this meal, thank you Upchuck for spearheading this effort this year and count me in for future needs with Breaking Bread!
YHC chose this work out to celebrate the life of Neil Peart of Rush who died last January 7, 2020 and it is still hard to believe he is gone.
Life was normal then as we were not wearing masks, the flu pandemic COVID-19 was overseas and not relevant to the US at the time, wow how things have changed. So with immunizations on the horizon there is hope to a new normalcy soon. So here is what went down:
COP
We mosey to the West Side entrance next to the bus loop for:
We mosey to the back parking lot for the Red Barchetta where we run 100 yards perform 100 SSH, return to goal line and plank for 6, run to 75 yard line perform 75 single count mountain climbers, return to goal line an plank for 6, run to 50 yard line perform 50 squats, return to goal line and plank for 6, run to 25 yard line and perform 25 merkins, return to goal line and plank for 6. Run to 10 yard line, perform 10 burpees and plank for 6.
Mosey to Gym wall and perform the first Triple check we divide into a group of 3 and 4 (for the 4 men team 2 are working together on the same exercise to keep the triple check effort). Partner 1 touches 3 trees and returns as the timer. Partner 2 donkey kicks and P3 – LBC’s. We rotate through for to complete one set and perform 3 total sets for a triple check.
Mosey to bus loop for the next triple check. Partner 1 runs lap as the timer, partner 2 LBC’s and partner 3 performs 40 merkins and then rests. We rotate through to complete one set and perform 3 total sets for a triple check.
COT
We mosey back to flag for namerama and numberama. Helix was out 6th man today and he shared about his personal life and F3 history.
YHC took us out today and it was an honor to lead this morning.
Moleskin
In interviews after Neil’s death Geddy Lee -Bassist, synthesizer and vocals and Alex Lifeson – Lead guitar, synthesizer and acoustic guitar are often asked if they will continue on and play concerts as Rush. They immediately state that the band is retired and Geddy and Alex plan will work on individual and collective music efforts.
Neil was the heart of the band in that he wrote almost all of the lyrics for the songs of Rush and being the drummer with very distinctive beats and sounds. In fact his drum kit was custom and been priced at over 40,000.00. Phonics was talking about this and see below as a sample:
You will notice that the top is acoustic and the back is electronic drums and the stage rotates around for him to play the electric kit with certain songs.
At 30 years old Neil made the Modern Drummer Hall of Fame and is considered the top 2 drummers ever, Jon Bonham of Led Zepplin was number 1.
Neil had a goal while alive to read every book ever written and he was always seen with a book at rehearsal, back stage and riding in the tour bus, etc.
Netflix has a documentary on Rush and I highly recommend you check it out.
In closing here are some of Neal’s famous quotes:
“If you choose not to decide you still have made a choice.”
“If the future’s looking dark, We’re the ones who have to shine. If there’s no one in control, We’re the ones who draw the line. Though we live in trying times, We’re the ones who have to try. And we know that time has wings, So we’re the ones who have to fly.”
“I can worship Nature, and that fulfills my need for miracles and beauty. Art gives a spiritual depth to existence — I can find worlds bigger and deeper than my own in music, paintings, and books. And from my friends and family I receive the highest benediction, emotional contact, and personal affirmation. I can bow before the works of Man, from buildings to babies, and that fulfills my need for wonder. I can believe in the sanctity of Life, and that becomes the Revealed Word, to live my life as I believe it should be, not as I’m told to by self-appointed guides.” Neil Peart, The Masked Rider: Cycling in West Africa
“You can surrender without a prayer, but never really pray without surrender. You can fight without ever winning, but never ever win without a fight.”
“Courageous convictions will drag the dream into existence.”
Pretty awesome Neil, you are missed and I was glad to remember you today with the F3 brothers.
Cheers from the Gloom, see you soon brothers…Corned Beef.
5 men showed up this morning for an hour beatdown breakfast here is how it went down.
Run Warm up
Bulkhead and Spit met at the Rutland Clubhouse and ran the Bojangles loop then over the train tracks into Giles subdivision for the 1 mile loop finishing at the Atlee HS parking lot for the 6:30am start time. They also ran back to the Clubhouse after COT at the flag.
YHC showed up to the AO planted the Shovel flag and we moseyed to the East side Entrance to the School for COP.
COP
We performed 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 10 helicopters, 10 2ct American Hammers, 10 LBC’s 10 reverse scorpions, 10 scorpions, 20 merkins.
THANG
So we mosey to the base of the Atlee train bridge hill and start our Carpenter Dora as we had 5 we broke up into one group of 2 and a group of 3. Group 1(G1) ran to intersection at top of hill and back as the timer and G2 performed the Exercise. The highest count of the exercise was how we traded off for the next group to pick up the count. We performed 100 merkins, 200 WW2 sit ups and 300 SSH.
It is still very dark so we mosey to the lighted parking lot across the street(Atlee Campus has no lights on the weekend) and it has 6 trees that are perfect for ‘touch a tree’ triple check Dora. So the exercises were 100 sit ups, 200 lunges and 300 squats. The Timer was the touch a tree, similar to the above we had a different groups of 2 and 3 and we flap jacked exercises and touch a tree until all reps were completed.
Lighter outside now so we mosey to the front of Atlee HS and do a triple check of Donkey kicks and Lunges to the side walk and back(as the timer) for the first two rotations then performed a Bernie Saunders as the timer for the last rep.
We then mosey to flag for some Mary to cool down stretching for 4 minutes.
COT
Namerama and Numberama and Pavarotti took us out in prayer.
Moleskin
We continue to discuss staying safe during the Pandemic as infections continue to rise. We also discussed reaching out to some F3 brothers that we have not seen in awhile.
7 men showed up for an evening workout at punisher and here is what went down:
COP
YHC was excited to get this workout going as the National Championship Football game is tonight. When expressing the enthusiasm to the Pax they laughed that they forgot it was tonight…as true sign of the times during this pandemic. We mosey to the front of the school and circle up for 20 SSH, 9 DQ’s, 10 Imperial walkers, 10 American hammers and 10 scorpions.
THANG
The TABATA was in order this evening and with 7 men we created 7 work out stations. For this Tabata it was 8 reps of 20 seconds of exercise followed by 10 seconds of rest for a total of 4 minutes at each station.
Stations were the following: Station 1 (S1) – the merkin so 10 merkins followed by plank for the 20 seconds, then rest for 10, Station 2 – Shoulder workout with Exercise bands, Station 3 – Arm curls with Exercise bands, Station 4 – WW2 sit ups, Station 5 – lunges (alternating each leg), Station 6 Flutter kicks and Station 7 squats.
We then prepare for Mary
Mary
We stretch for 5 minutes.
COT
and YHC wraps up with Namerama and numberama. YHC took us out.
YHC discussed the 6th Man* in the Numberama to be the person to step in the middle of the COT and tell the Pax about himself, what brought him to F3 and how he got his name. So Sonny was the man today and he got his name as a Washington (Redskins) lifelong fan and Sonny Jurgensen was the QB for the Washington Redskins from 1964-1974. He has been away from Punisher for awhile but has come back to the F3 fold and we welcome him back.
As always when YHC is the Q it is an Honor to lead and a pleasure to see the PAX! Cheers….CB!
Moleskin
*So the 6th man was introduced to YHC from a guest F3 brother from Atlanta (Farm Country) as a way to get to know each other. Great way to also teach a FNG on what to do when their first workout is over.
The title was from Chum Bucket ‘tying a knot’ in his gut to keep from throwing up after the WW2 station and then feeling the urge again with the flutter kicks. Way to keep it down and work out in the Tabata!
YHC was excited to be back to F3 workouts and Anvil moved to Monday was a great place to start. This will be the last 2020 work here out so with Christmas behind and the new year to look forward to YHC will tour some of his favorites as it has been awhile working out here so here is what went down:
COP
20 SSH, 20 Arm circles 15 small 5 big, reverso, 20 Helicopters, 20 American Hammers, 20 LBC’s, 20 scorpions and 20 Merkins.
THANG
Track Triple Check we divide into groups of 3 and we perform the following:
Partner 1 (P1) – runs lap around track as the timer, P2 – performs 40 merkins then Al Gore until P1 returns, P3 Bench Step ups. P2 – Runs Lap, P3 40 merkins then Al Gore until P2 returns and P1 – Bench Step ups. P3 – Runs Lap, P1 40 merkins then Al Gore until P3 returns and P2 -Bench Step ups this is one complete rotation. We perform 2 more rotations for a triple check.
We mosey to the Chamber for triple check 2
Partner 1 (P1) – runs lap around Chamber as the timer, P2 – performs windshield wipers, P3 – Bench Dips. P2 -Runs Lap, P3 Windshield Wipers and P1 – Bench Dips. P3 – Runs Lap, P1 – Windshiled Wipers and P2 – Bench dips, this is one complete rotation. We perform 2 more rotations for a triple check.
We mosey to ‘little’ hill on the other side of school and do 11’s where we start with 10 Donkey Kicks at the bottom of hill, run to top of hill for 1 LBC. Then return to bottom of hill for 9 DK’s then run to top of hill for 2 LBC’s We continue until we are 2 DK’s and 9 LBC’s and stop due to time and mosey to the flag. BTW – The hill felt big at this time of the work out!
Mary
We circle up to stretch and then Numberama and Namerama.
COT
We welcome Farm Country who was visiting from Atlanta. He told us about the 6th man tradition where the 6th man in the numberama would go to the center of the circle and tell the group about himself, how he got his F3 name, etc . This would be helpful for the potential FNG’s that may be attending the work out. So we tried this with Opus and we learned a lot about a brother that we have workout out with during our time in F3.
Trout took us out in prayer
New Year’s Day convergence is at Satan’s Hill, check out the pre-blast for details. In observance of the COVID-19 10 people restriction we will have a New Year’s Day work out at The Creek. We will post a pre-blast by Tomorrow for details.
It was great to get back into working out again and seeing some brothers I have not seen in awhile. It was an honor to lead. Have a great day….Cheers CB!
On the evening before a Q, YHC typically reads through some previous BB’s from other AO’s for inspiration and tries to taylor the morning workout to compliment other workouts that the PAX may have attended. I saw in my research that Bodos sent out a link to an article from Outside online about Wim Hof and his extreme cold and breath techniques to enjoy a healthy and vibrant life. Last night I thought it might be cool to try to have the Pax strip down to T-shirts and Shorts (caps and gloves optional); however, when gathering with the PAX we discussed that a kiddie pool filled with Ice Water at a future 2nd F event was in order…so more to come soon. Whew! and here is what went down this morning:
Mosey to the Triangle for a triple check and in celebration of the cold we stated at the top with Polar bears to the other street from the crop circle, run down to bottom, 20 LBC’s, then Bernie Saunders to the top, perform 20 merkins and repeat two more times. The only change was Lunges from merkins (at the Crop circle) to the other down hill street. We planked for the six.
We then moseyed to the stage, grabbed a coupon and circled up everyone picked a partner for a touch a tree exercise where Partner 1 (P1) – touched six trees carrying the coupon as the timer while Partner 2 performed sit up presses with the block for 2 rounds then they could choose thier own block exercise for the 3rd rep. It was nice partnering with you Last Time.
We then mosey to the Amphitheater and starting at the bottom we performed 2 squats then boxed jumped to the next level and continued to the top of the seating area then returned down by performing 1 derkin at each step.
We then mosey to stone wall for Donkey kicks and wall sits, simple concept; however, YHC had trouble articulating the directions as the intent was to go down the line of PAX for a 20 count while in a wall sit after the PAX performed 10 donkey kicks. We were able to get 4 rounds in and had to audible so we could return to the flag for Mary.
Mary
We returned for 2 minutes of stretching then we were ready for COT
COT
Namerama, numbrama and Pucker took us out.
Moleskin
We have a HDHH tonight at starting 5:30 pm at Hardywood West Creek on the west end. It was great to see everyone this nice morning prior to the rain that is coming later today. It was an honor to lead, stay safe, healthy and have a great week! Cheers…CB
Six showed up for a cool post rain dark evening workout and here is what went down:
COP
Mosey to the front of the school and line up under shelter for:
20 SSH, 10 DQ, 15 Arm Circles 10 smal and 5 big, Reverso, 10 Russian Soldiers, 10 Imperial Walkers, 20 LBC’s, 10 reverese scorpions, 10 scorpions, and 18 merkins.
THANG
Triple Check 1 – Partner 1(P1)- Runs from COP to corner (200 yards each way) as the timer. P2 10 Donkey Kicks(DK) then wall sits for a count of 10 OYO and repeato until P1 returns, P3 performs LBC’s. P1 returns to perform LBC’s , P2 Runs to corner and back and P3 does 10 DK’s and wall sits for 10 count and repeato until P2 returns. P2 returns to perform LBC’s , P3 Runs to corner and back and P1 does 10 DK’s and wall sits for 10 count and repeato until P3 returns. This would complete 1 rotation and we did this 3 times for a Triple Check.
Triple Check 2 – Partner 1(P1)- Runs from COP to corner (200 yards each way) as the timer. P2 hand release merkins, until P1 returns, P3 performs Alabama Prom Dates(APD). P1 returns to perform APD , P2 Runs to corner and back and P3 does Hand release merkins until P2 returns. P2 returns to perform APD , P3 Runs to corner and back and P1 does hand release merkins until P3 returns. This would complete 1 rotation and we did this 2 times due to time limit.
COT
YHC takes last 2 minutes for stretching with the PAX.
Namerama, numberama YHC took us out.
Moleskin
YHC did a hard workout this morning on the Peloton and remembered on the way to work that he was the Q for Punisher…so No Excuses, needed to show up for a free second helping of a workout and was glad to see some numbers to this Monday Evening workout.
We had no rain during this workout and it was noticeably cooler than normal. Great effort by everyone and it was an honor to lead….CB
Announcements – HDHH Wednesday December 16, 2020 – starting at 5 pm at Hardywood on the West end.
7 Davillians assembled at the Rutland Clubhouse @ 5:30am for a run and we had a fast group take the lead at sub 8 min/ mile pace and the lag group at a sub 9 minute/mile pace. We all assembled at the end and discussed making this a permanent workout each week.
Great running with the gang this morning and catching up at the end of the run. Have a great day gents and SYITG.
