Author: Corned Beef

  • DaVille Platter

    8 men showed up for a nice cool workout this morning and here is what went down:

    COP

    YHC has not been the Q at DaVille in awhile and with a FNG in tow felt a few of my favorite routines were in order so we moseyed to the bus loop and circled up for 20 SSH, 10 DQ, 10 Helicopters, 15 Imperial Walkers, 15 Russian Soldiers, Arm Circles 10 small, 5 big, reverso, 10 small and 5 big, 20 LBC’s, 10 2ct American Hammers, 10 reverse scorpions, 10 scorpions and 20 merkins. We are warmed up and ready to go.

    THANG

    We split into 2 groups of 4 for a triple check P1-runs bus loop as the timer, P2 – Performs step ups on the bench, P3(two people) perform 40 merkins then plank waiting for P1 to finish lap. Then P2 – Runs lap, P3- Step ups and P1-40 merkins then plank. Finally P3(two people) run lap, P1- step ups, P2 – 40 merkins then planks while P3 completes lap. This completes the first Set. We repeat this set routine 2 more times.

    We mosey back to flag for a short Tabata workout of 3 exercises. Exercise 1 – lunges, Exercise 2 10 merkins then plank for the remaining time in 20 second interval and Exercise 3 LBC’s. This Tabata routine we perform 8 sets of 20 seconds of exercise, 10 seconds rest totaling 4 minutes for each Exercise.

    MARY

    We finish up with some stretching then Namerama and Numberama.

    YHC took us out

    Moleskin

    YHC was glad to see Mudface at Daville who was so motivated that he is going to Q Daville next week(October 27, 2020). YHC was also happy to meet Kevin Waldron(Friend of Spike) who now has an F3 name—HOOK. YHC also summed up the merkin count of 220 (20 warm up, 120 triple check and 80 in Tabata). We performed some stretches this morning so Hook will not be as sore the next few days. Welcome HOOK and it was and honor to lead you gents this morning. I look forward to seeing you in the gloom. Have a great Week! Cheers….CB

  • This Route Stinks

    3 met this morning for a cool morning run….It was so dark that we did not see the fog! Here is what went down:

    YHC decided an old trusty route with a twist was in Order so we went over the Railway and down Atlee Station road someone hit a skunk and we smelled this until we took a right on Jeans Grove Drive. We had to back track on Odey Drive to DeWitt, to Cudlipp Ave to Aaroe Dr, down the hill and back at Ashlar Pl back up to Aaroe to Cudlipp. Here was the twist, we took a left to run through the Giles Farm development up to Halifax drive and took this loop around(Thank you Marco Polo for leading this route) to finish at Atlee high school with 4 miles.

    This was a tough route with many long hills due to the direction we ran this morning, great workout and Marco Polo took a spill near the end so we stopped, recovered and finished strong.

  • Delta Punishment

    YHC was hoping for a dry evening at Punisher; however, Hurricane trailing rain/mist was on tap for this workout here is what happened:

    COP

    We do a mosey lap in the front yard of the school back to the front under the canopy for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian soldiers, 10 4ct LBC’s, 10 reverse scorpions, 10 4ct American hammers, 2 WW, and 2 fudds and finally 10 4ct merkins.

    THANG

    Triple Check 1 we divide into 2 groups of 3

    Parter 1 (P1) – Runs lap around the front yard as the timer, P2 – 40 merkins then Al Gore for P1 to return. P3 – LBC’s entire time P1 is running lap. P1 then goes to LBC’s, P2 – Runs lap and P3-40 merkins then Al Gore and finally P3 – runs lap, P2 – LBC’s and P1 – 40 merkins then Al Gore. This is one set, we perform 3 total sets for a triple check 1.

    Triple Check 2 stay in groups of 3

    P1 – Runs lap, P2- Wall Sits for 30 seconds, 15 Donkey Kicks, then Wall Sits for 20 seconds and 10 donkey kicks. P3 alternating lunges each leg entire time of lap run by P1. We rotate like above in triple check 1 for 3 sets and that is a wrap.

    Numberama, Namerama, YHC took us out

    It was a pleasure to lead this evening gents, have a great week!

    Cheers…CB!

  • 2 + 2 Tomato Run

    Two initially showed up for a Monday morning Tomato Run. Started @ 5:30 for the King’s Charter Route. When YHC and Trout were running behind Atlee HS we ran into 2 more(No Idea and Mudface) that had started in King’s Charter they kept on their route for 4 miles. We continued to Farmhouse loop and on the way back went to a new access road in Honey Meadows development. We returned to the front of Chickahominy Middle school for 4 total miles.

    We waited until 6:15; however, YHC had to go so we talked about our route and pace then loaded up for home.

  • 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.