Author: Corned Beef

  • 6 Pack Plus 1 at DaVille

    YHC was excited to get this one started as we had a light drizzle and 60 degrees for a Sunny and 70 RVA workout and here is how it went down:

    COP (Circle of Pain)

    We mosey to the East Entrance to Atlee HS and circle up for:

    20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers, 20 LBC’s, 15 Reverse Scorpions, 15 scorpions, 20 merkins.

    THANG (The Harry Assed Nasty Grind)

    We mosey to the access road and using the light poles along the side we do 10 merkins, recover and lunge to the next light pole, 10 merkins, recover and jog to the next light pole, 10 merkins then lunge and continue this alternating until we reached the track parking lot. We did two rotations of Bernie Saunders in lieu of jog to mix it up, lunges were consistent.

    Then we did 11’s starting with 10 curb dips bernie saunders up the hill tot he fence for 1 donkey kick, jog back down for 9 curb dips Bernie saunders to fence for 2 DK’s jog to the bottom. (the PAX’s Quads are barking now so we modified the remaining BS to jog up the hill. The fast ones Al Gored for the 6.

    We return to the Access road using the light poles again we bear crawl warm up then get to a rotation of 10 bear crawl steps, then walk to next pole, 15 bear crawls then walk to next light pole, 20 BCs walk to next light pole, 25 BCs walk to next light pole 30 BC’s walk to next Light pole. Then decrease by 5 until we get to 15 BCs and slow mosey to flag for Mary.

    Mary

    We get to flag for 3 minutes of Ring of Fire 5 dirty dogs, 10 push ups, squats, Burpees and then we wrapped it up.

    COT (Circle of Trust)

    Numberama, Namerama Announcements July 4 convergence is on so far, check F3 RVA home page for details. Wednesday Hump day happy hour next Wednesday @ Kubota’s, get some miles in and enjoy an adult beverage after the effort. See F3 site for details.

    We welcome FABIO aka (Derrick Ford) to the F3 morning gloom. WE now have a celebrity model in our group…watch out SOJ, West end and Down town, we are growing! We hope to see you in the future and welcome to DaVille, same time and place every week!

    Always an honor to lead and look forward to seeing you in the gloom….CB

  • Creek 4 Tabata 8

    YHC signed up for this Q excited as it was a Sunny and 70 morning for a Friday beatdown here is what went down.

    COP

    We mosey to the basketball courts and with four form a nice square for warm ups and we performed the following:

    18 SSH, 10 DQ, 10 Russian Soldiers, 20 Helicopters(missed these… so we did some extra today), 20 LBC’s, 10 Reverse Scorpions, 10 scorpions, 20 merkins.

    THANG

    So we stay put, YHC just received F3 workout cards and wanted to break these in today. YHC has each member of the PAX draw 2 cards. We then start the Tabata (The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times.

    went around the group twice and below are the excercises:

    Dark Web – Backward Lunge Yardsale – Heels to Heaven, Trout – Chuck Norris Merkin (we performed ten Merkins then planked for the remaining 20 seconds…this was plenty tough), Corned Beef Jumping Lunge (aka. Ball Dippers).

    Second round:

    Dark Web – Mountain climbers, Yardsale – Freddie Mercury, Trout WOJO squat, Corned Beef – Low, Slow Squat….Man our quads are going to hurt tomorrow!

    We wrap up for some Mary

    Mary

    We do some stretching and then mosey back to flag.

    COT

    Announcements – we have a Father’s day special work out for Friday June 19 here at the creek (next week). Spit will be leading be sure to bring your 2.0’s. July 4 Convergence is planned and be sure to check future pre-blast for particulars of time and location. Numberama, namerama, Trout took us out.

    It is an honor to lead the workout have a great day gents…CB

  • Two left handed gloves and bugs

    YHC looked at the morning temperature greeting with the morning alarm and it was 75 with humidity, shaping up for a tough workout for 6 who showed up for a WDog hump day beat down and here is how it went down:

    COP

    Mosey to first crop circle (YHC realizes he has 2 left handed gloves…great) we do a lap and circle up for the following:

    20 SSH, 10 DQ, 15 Imperial Walkers, 10 Russian soldiers, 20 LBCs (10 4 count), 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    YHC decided to mosey down to the pipe loop via the triangle road, down to the pipe loop location. It was daylight so we divided into 2 groups of 3 for a triple check. Partner 1 – Ran the pipe loop as the timer, Partner 2 performed LBC’s and Partner 3 performed squats. We rotated 3 times for the triple check.

    Next we start to go back up the hill by performing walking lunges to the first light pole, light jog(mosey) to the second pole, then walking lunges to the 3rd pole, mosey to 4th pole and continued rotation to the bottom of the Triangle hill(during this effort, Faceplant was looking out for the group by personally inhaling a large bug that came close…hope you cleared this out after our morning fun). We get to the bottom of the Triangle Bernie Saunders to the top and mosey to the stage for the Coupons.

    We divide into two groups by numbering off 1 and 2 and the 1’s carry the coupon and touch 5 trees while the 2’s do the sit-up press until 1’s return. We switch where the 2’s carry the coupon and touch 5 trees while the 1’s perform the sit up press. We had time for one rotation and then moseyed to the flag for Mary.

    Mary

    We return to perform some stretching for about 90 seconds and that is the end of the workout.

    COT

    Numberama, Namerama and discussed the upcoming events such as the Hump Day Happy Hour coming up on June 24 at Kubota’s residence, check out the pre-blast with the particulars. We also discussed the July 4 convergence where Hardywood and DTH will be leading this effort and with that combo should be shaping up for a great beatdown.

    Moleskin

    We had a healthy discussion on the current events and what is going on during the COVID-19 crisis, the recent rioting and family life. These are stressful times and our modified work life only compounds the stress that ‘filling our buckets’. We talked about how F3 helps to lighten this load and brings some balance to our lives. Our day gets off on a positive start when we get together for a workout, many times we want to stay in bed, but knowing others are going to be there motivates us to jump in. That victory feeling you experience when you approach the flag after a workout only emboldens your future decisions to rise up and get going.

    Thank you for attending today as it is an honor to lead. Have a great day…Cheers…CB

  • Triple Check or BS

    YHC saw the opening in the DaPile Q and decided it was time to take this venue on for a drive so here is what went down with 7 other F3 brothers!

    COP

    Mosey to Basketball courts behind Atlee HS and performed the following:

    20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 Alabama Prom Dates, 10 reverse scorpions, 10 scorpions, 20 Merkins.

    The Thang

    So we mosey to the bus loop for a triple check, well we had eight guys and YHC thought well we will need eight exercises, so YHC pulled out stretch bands and we set up stations, Station 1(SI) overhead pull with bands, S2-lateral raises with bands, S3 – step ups on a bench, S4 Curls with Bands, S5 bench press with heavy band, S6 – LBC’s, S7 – 40 merkins S8 – run bus loop lap as the timer before we rotate. YHC was informed by the PAX that this is The Big Suck as brought to DaVille by Mudface…(although we did not have the heavy bag A.K.A. Eric, we joked that we did not want to try to throw Marco Polo around, so no bag today.) The only twist is that we did this 3 times.

    We then moseyed to flag.

    Mary and COT

    We had some time for a 4 minute Tabata of lunges, then ring of fire with flutter kicks, and stretching.

    Numberama, Namerama, trout took us out.

    Moleskin

    Announcements – Spit will be hosting the Father’s day workout at the Creek on Friday June 19 and he encouraged us to bring our 2.0’s to this event. July 4 convergence will likely happen; however, we need to hear more from the State.

    On another Note this is the D-Day anniversary and wanted to take a moment of silence to think of the young brave men that died on the beach, in the air and at sea on this eventful and pivotal day in WW II.

    It was great to see the gang again and an honor to lead. Cheers…CB

  • Diamond Track

    YHC was motivated to get back into the fold of F3 after over a month of Sheltering in place saw the Q was open and decided 7 of diamonds up and down was in order and here is how it went down.

    COP

    Mosey from Flag to court area near playground next to track.

    20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 20 LBC’s, 10 reverse Scorpions ,., 10 scorpions and 25 merkins.

    The Thang

    Mosey to track for 7 of diamonds using the start of the curve of the track and staying together as a PAX and performed in each corner 7 Burpees , 14 4ct, flutter kicks, 21 merkins and 28 squats. We continued by going down with 21 WW2 Sit ups, 14 lunges and 7 Plank Jacks.

    Mary

    YHC has been riding the Peloton bike at home for the past month of sheltering in place and at the end of all work outs they have cool down and stretch options that they highly recommend so we mosey back to the flag for the final 7 minutes and stretch, perform some flutter kicks, slow Alabama prom dates, and quad, hip and calf stretches.

    COT

    We talked about families getting back out, what will the new normal be for awhile and Marco Polo took us out.

    Great working out with you gents, see you in the gloom….Cheers, CB

  • Tabata 10 at Punisher

    YHC was excited for a true sunny and 70 evening at Punisher and 73 degrees with minimal humidity, it was perfect for the Tabata 10! Here is what went down:

    COP

    We had a quick warm up of 20 SSH, 10 DQ, 10 Russian Soldiers…time to roll as we have 40 minutes of 4 minute Tabata sessions with minimum rest between.

    The THANG

    The Tabata is a 4 minute work session of 8 reps of 30 seconds (20 seconds of a AMRAP workout followed by 10 seconds of rest). We did the following 10 Exercises:

    1. Merkins – 10 reps then plank for remaining 20 seconds. 8 reps Total 80 Merkins
    2. Squats – AMRAP 20 seconds then rest for 10 seconds 8 reps
    3. BTW – Stood on hands for 20 seconds followed by 10 second rest 8 reps.
    4. Ball Dippers – AMRAP 20 seconds then rest for 10 seconds 8 reps.
    5. LBC – AMRAP 20 seconds then rest for 10 seconds 8 reps (we matched our starting AMRAP count for the first 2 reps for the last 3 reps)
    6. Donkey Kicks – AMRAP 20 Seconds then rest for 10 Seconds, 8 reps
    7. Lunge – AMRAP 20 Seconds then rest for 10 Seconds, 8 reps
    8. Plank Jacks – AMRAP 20 seconds then rest for 10 seconds, 8 reps
    9. Flutter Kicks – AMRAP 20 seconds then rest for 10 seconds, 8 reps
    10. Overhead Claps – AMRAP 20 seconds then rest for 10 seconds, 8 reps

    That was a wrap for the work out and we discussed the current rioting in Richmond, EF Hutton’s dad is undergoing surgery tomorrow (June 2) and how our kids are growing up fast with some quality family time from the COVID-19 shelter in place mandate from the State of VA.

    YHC took the group out in Prayer.

    Great to see Chum Bucket and EF Hutton as it has been awhile for YHC. Always an honor to lead and hope to see you in the gloom…Cheers, CB

  • DaVille Reunion

    YHC was glad to be back in the fold of F3 today and DaVille was where it started so what better AO than to report back in for a Foggy 70 and sunny beat down and here is how it went down

    COP

    Mosey to West end of Atlee HS near bus loop for: 20 Ssh, 15 DQ(YHC needed to stretch here), 20 LBC, 15 Flutter kicks, 15 Alabama prom dates, 1o Imperial walkers, 10 Russian Soldiers, 10 Scorpions and 20 Merkins.

    The THANG

    Mosey to bus loop for a triple check, with 5 people, YHC was solo and others partnered off for the rotation. YHC ran lap(timer), group 3 LBC’s and group 2 performed 2 sets of 25 merkins. Then YHC 2 sets of 25 merkins, group 2 LBC’s and Group 3 ran lap. To complete first rotation YHC LBC’s, Group 2 run lap and Group 3 2 sets of 25 merkins. Repeat 2 more times for a triple check.

    Mosey to East parking lot on other side of school for The modified Red Barchetta. We ran 100 yards and 100 SSH, return to start and plank for 6. Ran 75 yards for 75 Mountain climbers, return to start and plank for 6. Ran 50 yards for 50 squats, return to start and plank for 6, run 25 yards performed 25 merkins, return to start and plank for 6. We recovered and moseyed to parking lot near flag for TABATA.

    TABATA – YHC had a timer for 4 minutes of 20 exercise, 10 second rest repeated 8 times we performed 10 merkins and planked for remaining time in 20 second interval. repeated 7 more times. Everyone pressed hard here, nice work gents!

    Mary

    We returned to flag area on parking lot for stretching, 20 LBC’s, slow scorpions and planking until time.

    Numberama, Namerama and Opus took us out.

    For the Merkin Challenge – 20+150+25+80 = 275 Merkins for the morning!

    Nice to be back gents and great workout today and I will see you in the Gloom … CB

  • Tomato CBT

    Trout and Corned Beef showed up for a morning run. We did the Rutland route 4 miles and averaged 8′-39″ / mile.

    Numberama, namerama. Small numbers today, cool morning for a run.

  • Catch and Release at MANNdate

    Two Showed up for the Hump day Kettle bell workout surprised as we were expecting strong numbers due to a good showing at DaVille so we start with a mile run to get the Monthly challenge daily activity off the list for today. We mosey to some dry sidewalk at the school entrance for the COP.

    COP

    20 SSH, 10 Imperial Walkers, 15 arm circles (10 small 5 big, reverso, lunges 10 each leg, 20 LBC and mosey to side walk to pick up kettle bells.

    THANG –

    Triple check with six stations at the parking lot loop. We started with 10 reps of demon crushers at mid point of loop, mosey to corner 1 goblet squats, corner 2 lawn mower rows (10 each arm), mid point (other side) sit up press, corner 3 kettle bell swings and corner 4 Halos (5 clockwise, 5 counter clockwise). Between the stations we mosey with slingshot multiple directions with the KB.

    Repeato above with 10 reps and the final round we performed 15 reps each.

    COT

    Numberama, Namerama .

    Moleskin –

    While working out yesterday we discussed upcoming KB hump day and was not sure who would Q, Trout boasted that he would take it so it was a surprise to YHC and Corned Beef that he did not show up. So Catch and Release became the BB title.

    Have a great day gents….See you in the gloom.

  • DaVille Legacy

    YHC arrived early this morning to an empty parking lot; however, 4 more morning F3 brothers showed up for a Tuesday morning workout and here is how it went down:

    COP

    We start by moseying to the Atlee track(Phonics and Corned Beef paying homage to our 2.0’s that will miss track this spring due to COVID-19) and back to basketball courts to get in our daily mile(Thank you Trout with the GPS certification on the distance) and circled up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm circles(10 small and 5 big) reverso, 19 LBC’s, 10 Scorpions, and 20 merkins.

    The THANG

    YHC had so much fun with a solo 4 corner escalator at The Last Resort that it was good to share this morning with two variations.

    1st Corner – 10 Burpee’s then Bernie Saunders to 2nd corner for 20 2-ct. BD’s (still hurt as the day before). Run back to first corner – 10 Burpee’s, BS to 2nd corner 20 2ct. BD’s, BS(variation 1) to 3rd corner to 30 2ct. mountain climbers run back to 1st corner – 10 Burpee’s, BS to 2nd corner, 20 2ct BD’s, BS 3rd corner 30 2ct mountain climbers BS to 4th corner for 40 2ct flutter kicks(Variation 2 as the ground was dry). Return to start and mosey to Bus loop.

    While moseying to the Bus loop Phonics noticed the crowd had members that we were all recruits of one another, Phonics recruited Spike who recruited Bulkhead, Phonics also recruited Corned Beef and YHC recruited Trout.

    We get to bus loop and start a Triple check of 5 exercises, P1 30 Merkins and planks for timer, P2 AMRAP squats, P3 AMRAP flutter kicks, P4- AMRAP heels to heaven while P5 runs the inner loop of the bus loop as the timer. We get through 2 rotations with each partner performing all 5 exercises and start the 3rd for 1 cycle and return back to flag due to time.

    COT

    Numberama and Namerama.

    YHC asked for Prayers for a coworker who lost her husband to COVID-19 yesterday.

    Trout took us out, it was an honor to lead this morning. Cheers…CB