Author: Corned Beef

  • Back in the Saddle at Anvil

    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!

  • Summer at WDog

    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:

    COP

    Mosey to War memorial Tower and circle up for:

    20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 10 4ct American Hammers, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    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

  • Punisher Six Pack

    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.

    Address for Hardywood West Creek:

     820 Sanctuary Trail Dr, Richmond, VA 23238

  • Rutland Tomato Run

    4 mi Route

    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.

  • 2.0 at Punisher

    YHC was excited to start the short work week afternoon workout at punisher and here is what went down.

    COT

    We moseyed to the front of the school for a quick warm up with 10 SSH, 10 DQ, 10 American Hammers 4ct, and 20 merkins.

    THANG

    YHC set up a 10 cycle Tabata workout and each Cycle was 8 sets of 20 seconds exercise and 10 second rest totaling 4 minutes. The following exercises:

    Cycle 1 (C1) – Merkin (10 reps then plank for remaining time before rest.)

    C2 – Lunge

    C3 – Flutter kick

    C4 – Alternating Merkins

    C5 – Squats

    C6 – LBC

    C7 – Overhead Claps

    C8 – Donkey Kicks

    C9 – Wall sit

    C10 – American Hammers

    COT

    Namerama, numberama and Chum Bucket took us out.

    Great workout today gents. It was an honor to lead.

  • Daville Loop

    YHC came in hot this morning after some digestive early am challenges to get this cool day started and here is what went down:

    COP

    Mosey to the West side of School for: 20 SSH, 10 DQ’s, 15 Russian Soldiers, 14 Imperial Walkers, 10 – 2 ct American Hammers, 10 – 4 ct Alabama prom Dates, 10 scorpions and 20 merkins.

    THANG

    Mosey to bus loop and divide into groups of 4 for a triple check with 4 exercise routines.

    Partner 1(P1) – Run Lap as the timer, P2 – 40 merkins and rest, P3 – LBC’s, P4- step ups. All partners rotate to the next exercise and coming into 40 merkins after the run was a tough option.

    We did this rotation 3 times.

    Mosey to the back of the school and same groups of 4 we did the touch a tree triple check where P1 – touched 3 trees (timer), P2 – Chair on the wall , P3 – Donkey Kicks and P4 – Al Gore. All partners rotate to complete this rotation and we did this 3 times.

    Mosey to East side of School to parking lot and rotated Bear Crawl to a line, then lunge to next line alternating until we reach the side walk at the South end of the parking lot.

    COT

    2 minutes of stretching and YHC took us out.

    Great workout fellas and it was an honor to lead you fine gents this morning…Cheers CB!

  • 2 at Tomato Run

    We ran the 4 mile route below, had some good hills and a nice 8′ 26″ pace per mile. This was a trout special route as he lead the way this morning SYITG..CB!

  • No Toll to Vote

    YHC was motivated to be at No Toll on voting day for many reasons as this day in 2020 will determine the next president. This is during the COVID-19 pandemic and the interesting times for families, students, parents and relationships. So here is what went down:

    Mosey to large tower parking lot for COP:

    20 SSH, 10 DQ, 10 Russian Soldiers, 10 4ct V ups, 10 scorpions and 20 merkins.

    The THANG

    Mosey to grass Field for 7 Diamonds and they went like this:

    Run to corner 1(C1) perform reps starting with 7 burpees then C2 perform 7 burpees, C3 7 burpees, C4 7 burpees. This is Lap 1

    Lap 2 – 14 ea flutter kicks at each corner.

    Lap 3 – 21 merkins at each corner

    Lap 4 – 28 squats at each corner

    Lap 5 – 21 Overhead Claps at each corner

    Lap 6 – 14 WW2 Sit ups at each corner

    Lap 7 – 7 Werkins at each corner

    TRIPLE Check – we next divide into groups of 3 and Partner 1 runs lap (same lap as 7 diamonds) as timer. Partner 2 LBC’s and Partner 3 – 40 merkins. Then P3 – Runs Lap, P2 – 40 Merkins and P1 – LBC’s. Then P2 – Runs Lap, P1 – 40 Merkins and P3 LBC’s. This is one rotation. We do this rotation 2 more times for a Triple Check. Great partnering with some young bucks today who smoked it (Fresh Prince and Rosetta). Nice partnering with you guys.

    Mary – We mosey to flag for Mary Official Merkin count (Thank You Rosie 252 so we did 8 more at Mary to have a nice 260 merkins…Done and ready for the day!!!)

    COT

    Namerama, Numberama, YHC took us out. No Announcements this morning, Just make sure you VOTE!

    Moleskin

    I brought music to this workout to remind us that we all have songs that may motivate us and bring joy to our time on this earth. It is often the heartbeat of my day as I enjoy music and I hope this made the workout go faster for everyone!

    Back in the late 60’s you had to be 21 in order to vote, this was very controversial as a young 18 year old could be drafted and sent to war and they had no voice in this matter. Cartoons such as below emerged to point out this issue:

    The Twenty-sixth Amendment (Amendment XXVI) was ratified on July 1, 1971. It lowered the voting age from 21 to 18 and declared that “the right of citizens of the United States, who are eighteen years of age or older, to vote shall not be denied or abridged by the United States or by any State on account of age.”

    Your vote is important as it is your voice on the future of the US, the direction we go as a country and remain the free Americans in our blessed land.

    It has been an honor to lead you fine men this morning, your proud patriot of the United States … CB

  • Anvil Tomato Run

    What do you get when you combine an Army and Marine Vet? A beast 3 mile run followed by a 2 mile cool down. We ran the farmhouse loop in Kings Charter. It was very humid but cool and at Mile 3 we slowed down to a fast walk for the remaining workout. See the splits below… fun run and recovery walk with great 2nd F mumble chatter this morning.

    SYITG Cheers from CB and BH

  • WDWO

    YHC was pumped this morning for a dogpile workout as his last day at 53 wanted to celebrate with some of the favorite routines so here is what went down:

    COP

    21 plus the YHC gather at the flag and we mosey to the Carillion Tower and circle up for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian Walkers, 16 4ct LBC’s(for the abs that we had at 16…right?), 15 reverse scorpions, 10 scorpions and 20 merkins. We are warmed up for the THANG

    THANG

    We short mosey to Carillion field to prepare for the Red Barchetta (YHC came earlier to place glow sticks for markers to set up the run stop points. This workout involves the Pax to line up at the goal line and run to the farthest stick (about 110 yards) and perform 100 SSH. Return back to goal line and plank for 6. We run to the 75 yard marker and perform 75 squats, back to goal line and plank for the 6. We then run to 50 yard line marker and perform 50 2 ct mountain climbers, back to goal line plank for 6, then run to 25 yard line for 25 merkins, back to goal line, then run to 10 yard line, 10 burpees then back to goal line and plank for 6.

    Next we mosey to the Bermuda Triangle at the second crop circle. We start with lunges from crop circle to top of hill to intersection, run down to corner then dealers choice(Bernie Saunders, walk or run) up the hill perform 20 merkins. Wash rinse and repeat for 2 more times for a triple check.

    We then mosey to the stage and grab a coupon circle up for a short Tabata work out with session 1 small lunges or squats with a coupon for 8 reps 20 seconds of exercise, 10 seconds rest repeat 7 more time for a total of 4 minutes. We then do this same 8 set routine for bench press with the coupons. Then we return coupons and mosey to the cage.

    The cage we divide into groups of 3 Partner 1 – timer runs to the hydrant and back to the cages. Partner 2 – performs pull ups the idea here is to do as many as possible and keep form. Partner 3 performs Dips at the parallel bars. Everyone gets their reps in for 1 rotation.

    We then mosey to the wall East of the Amphitheater and perform 15 donkey kicks and take a seat at the wall, 15 more reps take a seat and finally 24 reps for a nice total of 54 donkey kicks.

    Mosey back to flag, namerama and numberama, YHC took us out.

    Announcements – CSAUP run was being performed overnight last night running from Williamsburg to Richmond in a Ragnor style race. I did not have all of the names of the participants and hopefully a BB will be posted of this event..way to go gents!

    Upchuck is spearheading the breaking bread effort and we have great participation from the Pax. We still need someone for the Saturday after Thanksgiving and one other weekend and we are good through February.

    Finally thank you F3 brothers, you help me keep the fire burning in fitness every week and together we are progressively improving our minds, body and spirit. Have a great weekend everyone, it is an honor to lead and I look forward to seeing you in the gloom.

    Cheers….CB