Author: Corned Beef

  • 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.

  • Wet Diamond

    So YHC was pumped to get the day off right with a local beatdown at Atlee High School this morning and going to the workout site from Home weather was damp, then mist, then rain then of course COLD. Her is what went down for the 6 of us that showed up:

    COP

    We mosey to the West Entrance of the School by the bus loop, and did 20 SSH, 10 DQ, 11 Imperial Walkers, 10 Russian Soldiers, 15 arm circles 10 small and 5 big, reverso, 10 helicopters…thinking there has to be more standing exercises as I don’t want to sit down …yet…oh well, sit down for 20 American Hammers, lay down for 20 LBC’s and 10 reverse scorpions, roll over for 20 merkins and recover.

    THANG

    So we mosey to the Basketball courts outside of Middle school for 7 of Diamonds Exercise that went as followed:

    7 burpees at each corner, 14 – 4 ct flutter kicks(we dried off the corners here!!), 21 – Merkins, 28 – squats, 21 – lunges, 14- overhead claps, 7- Werkins so we escalated up and down the four corners.

    We mosey to bus loop divide into two groups of 3 for a triple check:

    Partner 1 (P1) – ran lap as the timer, P2 performed 40 merkins, P3 LBC’s, we then rotate where P2 runs lap, P1 LBC’s, P3 Merkins. Then to complete the Set P3 runs lap P2 LBC’s and P1 Merkins. This completes one set and we had time for one more set then we had to mosey to the Flag.

    COT

    Namerama and Numberama, YHC was the 6th man so I told my F3 story and it was awesome to have the F3 brothers(Helix and Phonics) that were responsible for headlocking me to come to these workouts. Phonics took us out this morning in prayer and reflection.

    It was an honor to lead today, stay safe healthy and warm this week!

  • Double Triple at DaPile

    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.

  • Hair Nation and the Super bowl

    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

  • BB on a cool Saturday Night

    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!

  • Neil Peart Fan Year 1

    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:

    20 SSH, 10 DQ, 15 Russian Soldiers, 10 Helicopters, 10 Imperial Walkers, 15 Arm circles 10 small, 5 big, reverso, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    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.

  • Dark Day start @ DaPile

    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.

    It was an honor to lead this morning….Cheers…CB

  • Chum Knot

    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!