Author: Corned Beef

  • Punisher 5 to 10

    YHC had a Tabata workout planned, 10 sets, with 5 at the workout and a F3 deck here is what shook out!

    COP

    We quickly performed 10 SSH, 10DQ and YHC broke out the Deck of Cards as we needed 41 minutes and 45 seconds to do this workout and we needed to draw two cards each (for a total of 10 exercises) and below is the work out.

    THANG

    So with 5 at this workout we each drew 2 cards and formed a circle with the 2 cards in front of each man. Each card was an exercise that we performed for 8 – 30 second sets and each set was 20 Seconds workout with 10 seconds rest rinse and repeat for a total of 8 reps or a total of 4 minutes, then we would Recover for 10 seconds. The next Pax member would shout out one of his cards during the 10 second recovery and we would perform this exercise for 4 minutes in the same fashion. Below is the list from the deck:

    Exercise 1 (E1) – Bear crawl E2 – Lunge

    E3 – Wide Arm Merkin (we performed 10 reps each set then planked for the remaining time)

    E4 – Mountain Climbers E5 – Monkey Humpers

    E6 – LBC’s E7 – Diamond Merkins (we performed 6-10 reps each set and planked for remaining time.)

    E8 – Oblique Crunches (AKA Freddie Mercuries)

    E9 – Hand Release Merkins ( we performed 10 reps each set then planked for the remaining time.) The last 3 sets were real hard.

    E10 – WOJO squats

    YHC called time at the completion of E10 and the PAX was exhausted. What a workout and all pushed hard especially during the las 3 sets where the serious burn was happening.

    COT – We discussed our F3 names as YHC just met Tricycle and Animal. YHC took us out. It was an honor to lead and I will see you in the gloom.

    Cheers….CB

  • Barking Dog at WDog

    We had nine men show up for a cool 48 degree morning workout and YHC was ready to go and here is what went down:

    COP

    We mosey down to the pump station at the bottom of the hill and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial Walkers, 25 American Hammers(2ct), 15 reverse scorpions, 15 scorpions and we are ready to roll.

    THANG

    We start with a Route 66 workout with 1 merkin at the first light pole mosey to 2nd light pole 2 merkins, and continue until we get to the 11th light pole with 11 merkins, we then walk 3 light poles to the bottom of the triangle hill. We mosey to the top for:

    Triple Check triangle – a YHC favorite and we start with 20 merkins, lunge to the other corner at the top of hill mosey(run) down to the bottom and perform 20 Freddie Mercuries. Dealer’s choice up the hill (run, bearcrawl or Bernie Saunders) up the hill for a repeat performance 2 more times.

    We then do a mini Dora around the crop circle at the top of hill P1 runs a lap while P2 performs merkins and we flapjack until the teams have performed 50 merkins, 100 LBC’s and 150 Squats.

    Mosey to Flag for COT

    COT

    YHC was excited with the nice cool weather for a good work out, seemed unusually dark this time and we were doing the Triangle loop returning to the bottom for our first Freddie Mercuries and a dog begins to bark/growl from the woods. Once we started into our exercise we must have scared it away…a little excitement for the morning.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Pucker mentioned that a relative had COVID-19 and hoped for a speedy recovery.

    It was a pleasure to lead this morning, have a great day gents. Cheers…CB!

    P.S.

    We also discussed the upcoming retreat weekend on October 3. There is a Pre-blast for details, please see link for post below:

    https://backblasts.f3rva.org/2020/08/11/preblast-2nd-annual-first-inaugural-f3rva-retreat-10-3-2020/

  • Saturday Tomato 7 at 6

    We had Seven Davillians up for a morning 6.2 mile run in preparation for the relay race next Saturday (9/19/20). It started with a text blast to see who was in and 7 showed up. Below is the route:

    We posted at 6am and went to Local Cup for 2nd F after a rewarding run this morning. Time to taper next week. It was great to see everyone and we will see you in the gloom! Cheers…CB!

  • Rutland Taper Run

    We had 4 +1 run the Rutland 4.75-5.5 mile route today. YHC & OPUS stopped at the stop sign intersection at Atlee Station Road and returned to Rutland house for about 5 miles, Bulkhead and Sludge continued on to the Bojangles turn and returned for 5.5 miles and Carpenter ran by as we were wrapping up and completed his route (approximately 5 miles). Bulkhead also Ran to Rutland house from home and had a return run to home after we circled up for Namerama and Numberama.

    YHC did not want to get up this morning; however, previous texts the evening before aided in the extra push to get out to run. The rain stopped for our run and it was nice and humid. It was great to catch up with everyone this morning . Have a great day gents! Route below.

  • 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