Author: Corned Beef

  • Super 7 @ WDog

    COP

    YHC showed up to a warmer humid morning and here is what went down:

    We had a long mosey from the flag to the Tennis courts by Burpee Lake(East Side of reservoir hill) and performed 20 SSH, 10 DQ’s(fan favorite), 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 reverse scorpions, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins,

    The THANG

    We started with four corners around the tennis courts 10 squats(due to Iron Pax workout this week a little mercy on the squats), next corner 20 merkins, next corner 30 2 count flutter kicks, final corner 40 LBC’s. We run back to 3d corner for 30 2 ct flutter kicks, then 2nd corner for 20 merkins and return to start with 10 squats.

    We next do a triple check one team of 4 (P1 was 2 people) and we did the following rotation:

    P1 runs lap around all tennis courts (timer) P2 planks and P3 LBC’s. Then P1 Planks, P2 Lbc’s and P3 runs lap, then P1 LBC’s , P2 runs a lap and P3 Planks. This is one rotation and we repeat 22 more times for a triple check.

    Next we divide into teams of 2 (one has a team of 3) and do a second triple check using one tennis court.

    P1 bear crawls to center serve line back to start then goes to outside opposite foul line returns then back to center line and back for 1 suicide rotation. P2 Planks the entire time P1 is bear crawling. P2 then performs the suicide bear crawl while P1 planks.

    YHC call an audible to do P1- lunges(suicide route same as Bear crawl) and P2 Planks then switch. The 2nd audible is P1 Bernie Saunders (suicide) and P2 Planks then switch.

    Final group exercise challenge is Black Jack 21 where we perform 20 LBC’s at the starting line and mosey to opposite foul line 1 merkin, then back to start 19 LBC’s return to opposite foul line 2 merkins. Continue in this fashion to 10 merkins and 11 LBC’s and needed to stop due to time to return to the flag.

    Mosey to flag on the South side of Reservoir for COT

    COT

    We circle up and stretch for 1 minute then nameram/numberama and YHC took us out.

    Great workout this morning gents, It is an honor to lead! SYITG…CB!

  • Feet and Gears at Labor Day Tomato Run

    We had a small group 4 runners and one on a bike(gear) show up for a Labor Day morning run. Trout brought his 2.0 Nutmeg and her bike so she could ride along with us on our run this morning. We ran/biked a 4.5 mile route this morning. It was a cool 57 degree morning and we really enjoyed the cool and calm experience where most people were sleeping in on this holiday morning. There was minimal traffic and a nice sunrise to clear blue skies.

    Namerama / Numberama – have a great day gents as it was an honor to run with you all this morning. I will see you in the gloom….CB.

  • Merkins and other fun at WDog

    COP

    YHC was excited for a Hump Day morning workout to get the day off right being back from Venice Beach/Marina Del Ray, CA, getting back to work, and quality time with the F3 gents. We mosey down to the Pipe loop entrance (too dark now for this cardio fun) we warmed up with:

    20 merkins, 20 SSH, 10 merkins, 15 Russian Soldiers, 10 merkins, 11 Imperial Walkers, 10 merkins, 25 2ct flutter kicks, 11 2ct american Hammers, 10 reverse scorpions, 10 merkins(you see a pattern right? it’s a merkin morning with CB).

    THANG

    YHC was ready to mosey back up the hill but we have lonley light poles that need to be recognized so we perfromed 10 merkins, lunge to next light pole, 10 merkins, slow jog to next light pole, 10 merkins and repeato until we reache the bottom of the Triangle road route. Bernie Saunders to top of hill, 10 merkins, lunge to other road, jog to bottom and 20 LBC’s and repeato until 6:40, mosey to flag, 1 minute of cool down stretching, namerama, numberama. YHC took us out.

    Moleskin

    This morning’s work out was to concentrate on quality merkins and get some steady cardio in during this effort working on the endurance side of fitness. Accordingly to my app we burned a total of 700 calories, Ran a total of 2 miles and performed 200 merkins(thank you to Choppa for being responsible for the count and it was good to meet you this morning and talk about VMI! )<he will be matriculating in a few weeks>.

    It was a pleasure to lead this morning and have a great week! Cheers…CB

  • LIT at Daville

    It was a warm 77 and humid morning at Daville and YHC set up a Low impact workout for the day and here is what went down:

    COP

    We mosey to West Entrance of Atlee High School by the bus loop and circle up for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian Soldiers, 20 4ct American Hammers, 10 4ct LBC’s, 15 Alabama prom dates, 15 scorpions and 20 merkins.

    THANG

    We mosey to Basket ball courts and draw cards and each exercise was used for a Tabata workout. We set up 7 4 minute(8 sets of 20 seconds exercise 10 seconds rest) sessions and here is what went down for each 4 minute set:

    Session 1 – LBC’s , Session 2 – Arm Circles, Session 3 – Monkey Humpers, Session 4 – Reverse Lunges(instead of back ward Run), Session 5- Butt Kickers, Session 6 – Freddie Mercury, Session 7 – High Plank and Low Plank Alternating every other set. Mosey back to Flag.

    COT

    We wrap up this workout with Namerama, Numberama.

    Opus took us out.

    Great workout this morning gents and always an honor to lead…CB

  • No triple check this day at Dogpile

    No triple check this day at Dogpile

    YHC convinced his 2.0 to go out for a morning beatdown and we get to the AO in time to see the runners from ET arrive our group assembles and we are ready to roll. Here is what went down this morning:

    COP

    We mosey to Crop circle at Triangle as we had a big group to do some morning warm ups with 20 SSH, 10 DQ, 19 Imperial Walkers, 20 4 ct LBC’s, 20 American Hammers, 15 reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    We mosey down the hill to the Pipe loop and partner up where Partner 1(P1) runs the pipe loop (Timer) Partner 2(P2) performs 5 ball dippers, 10 merkins and 15 2ct flutter kicks and repeats until P1 returns. Switch with P1 who performs the 3 exercises while P2 runs the pipe loop. We repeat this 3 times for a total of 4 reps each. Great working out with Gomer Pile and Swirly on this one. The partner teams crushed this circuit!

    We need to get back up the hill so we perform a Paula Abdul (two light posts forward, then returning 1 light post back.) The exercise is a Bernie Saunders to 1st light pole, walk to second light pole run back to 1st light pole then Bernie Saunders to 2nd light pole walk to 3rd light pole and repeat until we get to the bottom of the Triangle. We lunge up to the crop circle, then AYG to the field in front of the War memorial tower. This was a great time for some mumble chatter up the hill and I had the pleasure of catching up with Ship Lap on this part of the beat down recovery from pipe loop.

    We line up on one side of the field to start Black Jack. This is like 11’s but we go to 21 starting with 1 merkin then run to other side of field to do 20 LBC’s, run back to the start side of field 2 merkins, then to other side of field 19 LBC’s. The total count is 21 reps and we got to 17 merkins(some more) and 4 LBC’s before we needed to mosey back to flag.

    Mary

    We circle up and perform about 2 minutes of stretching before COT.

    COT

    We circle up Namerama, Numberama discussed a potential CSAUP/BRR coming up in August. Flatline mentioned that his Church’s food pantry needs diapers, formula, mac and cheese and breakfast cereal. Think Costco size here and if you can help please donate. (Flatline, please post details to this BB.)

    We also had a Triple Check of brothers below: Munson, Seymour and Malpractice. Way to show up guys, unable to upload photo for security reasons…maybe can get some help from Wilson…

    It is an honor to lead you fine men this morning and I look forward to seeing you in the gloom. Cheers…CB

  • Diamonds and More at Punisher

    YHC came in hot this evening to start the afternoon fun….so hot, having the wife’s car, did not have gloves for this hot beat down…where is Emoji when you need him. ‘Moj’ if you read this hope to see you soon brother! So I grab the gear bag and mosey to the clearing in front of the school:

    COP

    Start with 20 SSH, 10 DQ(real slow for a good warm up stretch), 20 4ct American Hammers, 30 LBC’s, 10 scorpions, 15 reverse scorpions and 20 Merkins.

    THANG

    We start with 7 of diamonds 4 corners. We start with 7 burpees at Corner 1(C1) then run to C2 7 burpees, run to C3 7 burpees, return to start (C4) 7 burpees. Immediately run to 14 lunges (7 each leg) repeat at other corners to C4 then 21 merkins at each corner to C4 then 28 squats at each corner to C4. We start to descend the count to 21 overhead claps at each corner to C4 then 14 reverse lunges(7 each leg) at each corner and finally 7 dry dock merkins at each corner.

    Next we dump out the bag contents of bands ranging from 20lbs (lateral raise), 30 lbs( tricep extensions), 40 lbs (Bicep Curls) and 50 lbs (Bench Press) with 4 people present this was perfect and we spent 2 minutes excercising, then rotated stations until we completed all four stations.

    Finally we had some time for Donkey kicks and wall sit one of YHC favorites at the end of a work out. We do 3 rotations where we kicked for 30 seconds, slow count wall sit for 20 (about 30 seconds), 25 DK’s, then slow count for 15, then 20 DK’s slow count for 10, we run a lap to flush out our legs.

    Mary

    We circle up for 2 minutes of stretching, then Namerama, numberama. YHC took us out.

    Moleskin

    We discussed upcoming events and a possible workout followed by Dot’s back inn for some Fellowship F next month, look for a preblast coming up for the date. We also discussed the Kayak workout coming up Wednesday morning at 450am(start time). Check out preblast for this neat event.

    Always an honor to lead gents, have a great week as we crushed Monday…Cheers, CB

  • Tabata Diamond

    YHC showed up this morning with a deck of cards, Tabata App and here is what went down:

    COP

    We mosey to the blacktop basketball courts circle up for 20 SSH, 10 DQ, 15 arm circles 10 small 5 big reverso, 10 Russian Soldiers, 35 LBC’s, 10 reverse scorpions, 10 scorpions we are ready to roll.

    THANG

    We pull out the deck of cards and YHC pull up the Tabata app and we do the following 4 minute Tabatas (8 reps of 20 sec work 10 sec rest).

    High Knee, then Plank Jack, Then Standing Lunge, then Squat Thrust, then Shoulder Tap.

    We mosey to Track for Diamonds work out, 7 reps at each corner of Merkins, followed by 14 reps at each corner of Squats followed by 21 reps of 2ct flutter kicks at each corner…we had to mosey to flag for Mary.

    Mary

    We circled up for 10 reps each of merkins, v ups, 2ct American Hammers, lunges and Smurf jacks.

    Namerama, Numberama, Yardsale took us out!

    Great work out this morning gents…always a pleasure to lead.

  • Triple Fest at WDog

    YHC saw the Q sheet had no leader last night and not wanting a hot potato signed up for some humpday morning fun and here is what went down:

    COP

    Mosey to 1st Crop circle and performed: 20 SSH, 10 DQ(slow), 10 Imperial Walkers, 10 Russian Soldiers, 20 2ct American Hammers, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    Mosey to Carillion Field by War Memorial tower for 4 corners, Corner 1 (C1) – 5 burpees, C2 – 10 Squats, C3 – 15 2ct LBC’s(30 reps) and C4 – 20 Merkins. Repeat 2 more times for a triple check. We stayed together as we had a small group of 4.

    Then mosey to the Rugby Road Triangle starting at the top lunge to Rugby Road run down hill, Bernie Saunders back up hill, 20 merkins. Repeat this routine 2 more times for a triple check.

    Mosey to Coupon Stage, Grab a coupon and partner up P1 touches six trees(no coupon)(timer) and P2 performed sit up press with coupon. Switch P2 touches 6 trees and P1 sit up Press. Next rotation P2 curled coupon and P1 touched 6 trees, switch where P1 curled Coupon and P2 touched 6 trees and final rotation P1 touched six trees, P2 lunged with coupon and switched where P2 touched six trees and P1 lunged with coupon.

    Mosey back to Flag

    Namerama, Numberama, Faceplant took us out.

    Moleskin-

    Cheech & Chong | Roy Thomson Hall

    Fellowship and Fitness was ever present this morning with the small group of four as we talked about how we keep each other motivated, how our family lives have improved and we are better dad’s and husbands. When we were around the flag Swirly brought up a story of a former F3 brother from Lexington, South Carolina named Cheech. He was tragically killed while running one morning by a car that ran a red light. It was special for Swirly to share and remember him so YHC wanted to share with the RVA group and others who may read this BB as 4 brothers thought of Cheech this morning. Have a great day gents and I will see you in the Gloom….CB

  • Mini BS at Daville

    YHC showed up for a 68 degree start to a humid day. We had 7 for this morning’s beatdown and here is what was cooked up for today:

    at Atlee High School

    COP

    We mosey to the Atlee School entrance on the Bus Loop and performed 20 SSH, 10 DQ’s, 10 Hill Billy’s, 15 Arm circles (10 small 5 big), Reverso Arm circles, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We mosey to the bus loop and YHC had a bag full of weight bands and we set up a circuit of 6 stations with the 7th station being the timer by running a lap. Station1(S1) – was Tricep Extension, S2 – Step ups on the bench, S3 Shoulder raises, S4 Squats, S5 Curls, S6 Bench press with band. Since this is a 45 min weekday workout this was a Mini Big Suck and we performed 3 complete cycles then had time to mosey to the flag for COP.

    COP

    We return to the flag and circle up for 2 minutes of stretching. We numberama, namerama and Fannie Mae took us out this morning.

    Announcements – Hump day Happy hour is tomorrow June 24 at Kubota’s residence. Check out the pre blast on home page for details. July 4th Convergence will be at NoToll starting at 6am, Hardwood and DTH will be leading this event.

  • Father’s Day Weekend Kickoff at Dogpile

    YHC was happy to have his 2.0 (Hash) attend a Saturday morning workout and with the arrival of the ET Early morning run group we assembled and were ready to go, here is what went down on this cool cloudy and 68 morning:

    COP

    We mosey down to the bottom of hill by the pump station and circle up for:

    20 SSH, 15 DQ’s(slow), 15 Russian Soldiers, 15 Imperial walkers, 20 American Hammers (2ct), 20 LBC’s (4 ct), 15 Reverse scorpions, 15 scorpions, 24 merkins plus 5 slow merkins…we are warmed up and ready to rock this morning.

    THANG

    We mosey to one of YHC’s favorite seasonal treats, the pipe loop. On this adventure we divide into groups of 2. I introduce the Bill Murray(with CB edit) which consists of 10 merkins, 10 squats, 10 WW2 Sit ups and 10 burpees. Partner 1(P1) runs the pipe loop and Partner 2(P2) performs the Bill Murray. When P1 returns from loop, he starts Bill Murray and P2 runs the loop. This would be 1 rotation and for this morning’s gasser, YHC decided on 4 rotations.

    We wrap up the Bill Murray Pipe loop WO and then form up on the 1st Power Pole(PP) perform 10 merkins, then Bernie Saunders to the 2nd PP, 10 merkins, jog to next PP, 10 merkins, walk to next PP, 10 Squats, Bernie Saunders to next PP, 10 Squats, run to next PP, 10 Squats, walk to next PP, 10 Merkins, jog to next PP, get to circle and we jog to bottom of Triangle Loop.

    YHC makes this a Dealer’s Choice and Pax can do any combination to the top of hill, Bernie Saunders, Bear Crawl, Karaoke (left and/or right), jog, run or lunge up the hill. We get to the top and Mosey to the Coupon Stage.

    Venice Beach prep – YHC thought some curls for the girls were in order so we each grab a coupon and we partner up where P1 performs the Colt 45 with the block, this is 15 reps from bottom to mid point of curl, followed by 15 reps of midpoint to top of curl and finally 15 reps of full motion curls. P2 stands his coupon up on its end and performs squats over brick(making sure to touch the coupon at the bottom of the squat with your bottom<thanks Handshake for the idea>). Some high performers laid the block on it’s side for an even lower squat…F3 awesome ‘you against you’ efforts here gents! We do this rotation 2 times as the Colt 45s were a smoker for the pipes.

    To complete our arm workout this morning we mosey to the Amphitheater bottom by the stage and begin the incline merkins at each seat, increasing by one to the top (mid way through YHC wanted to get some dips in and instructed the PAX to start with one Dip after completing the 10 incline merkins(the 10th step), then going up the remaining steps increasing by one with dips only. ) Well this painfully felt like the touch a tree audible from last fall and Upchuck and I had a laugh as he had to clean this up in subsequent Q’s to make sure we had the touch a tree down…So look for an HBR sanctioned explanation in future workouts.

    With about 6 minutes left we mosey to flag for some Mary.

    MARY

    We circle up and begin some stretches, for our back, legs, torso, we get some flutter kicks in 20 reps and begin a ring of fire (with so many we all do 5 merkins and then recover. That is a wrap for today’s Dogpile.

    Numberama, Namerama…YHC took us out in Prayer.

    Announcements – Next Wednesday is Hump day happy hour, check out Pre-blast as Kubota is hosting this event! Somehow Beers and miles came into this morning’s discussion. We will be having the July 4 convergence at No Toll starting at 6am with Hardywood and DTH taking the lead for this event.

    Moleskin

    YHC came early with his 2.0 to get set and there was one car. With in 5 minutes we had the runners from ET’s, and everyone else show up right until the starting bell with 26 total showing up. It was great to see some faces that YHC has not seen for awhile and the energy was awesome this morning with Mumble chatter in full force made this fun to lead. For the F3 brothers who lost theirs dads this year we prayed for you this morning and for those fortunate enough to have your dads around, please catch up with them and tell them you love them.

    It was an honor to lead this morning, have a great weekend gents, Happy Father’s Day and I will see you in the gloom! Cheers…CB!