Author: Corned Beef

  • Joe Rogan and Rain

    YHC was awake at 5:05am to take on the ruck workout for this am, pouring rain. Checked the radar and looked promising at 5:30am for a ruck journey.

    Load up in the car arrived at the parking lot, rain stopped, was able to load up and outfit myself then placed rain jacket over all gear for a semi dry effort…sweating was a plus. With no-one else posting I decided to do the Giles loop. Wore the headlamp to the bottom of the hill and return through the wooded trail and it was bright enough that no headlamp was needed.

    As I was solo, I had a Joe Rogan Podcast on and it was Awesome to have this accompany me on my walk and my thoughts for the day. I was able to return to the car, get everything packed back in the trunk and the rain returned. Blessed morning and appreciate the spring and all that is offered at this time of year.

    Have a great day gents and hope to see you all in the gloom soon. Cheers….CB!

  • Coupons for Cinco De Mayo

    YHC scored some black painted cmu blocks for coupons and arrived at the DaVille AO for a work out. Here is what went down:

    COP

    20 SSH, 10 DQ’s, 10 Helicopter, 15 arm circles 10 small and 5 bid, reverso, 10 Ukrainian Soldiers, 15 LBC’s.

    THANG

    We grab the 3 blocks and mosey to a parking lot Island for the 3 stations of coupon workout. S1 – Block cleans with an overhead press (look through the window), S2 – Curls, S3 -Swings, S4 – lungen to 2nd Island and jog back as the timer. We rotate stations to complete a set. 2 more sets for a triple check.

    Repeat above with S1 – Calf raises with block behind back, S2 – Tricep extension overhead, S3 – Flutter kick while pressing block in a bench press motion, S4 – touch 2 trees and jog back as the timer.

    Native american pass around the island. We use one block to pass to the left then rung to the front of the line we complete a lap around the island. Then go to the right for a complete lap around the island.

    Mary

    Mosey back to the flag and have 2 minutes of stretching. Numberama, namerama, Opus took us out in prayer.

    Great workout this morning Gents…see you in the gloom soon.

    Cheers…CB!

  • Bridge Triad

    YHC was ready for a great morning with the Bridge residents to lead a workout and had two stops to pick up others from RVA for the ride out to Buckingham, VA. Here is what went down.

    Had a 5:15am pick up of Surf n Turf at Food Lion in DaVille, then a 5:45 pickup on Route 60/288 at the Wawa where Pucker jumped in for a ride. We waited until 6 am with no others showing up we were off. We arrived at the AO about 15 minutes early so we took some time to visit the recently completed great hall center complete with a full commercial kitchen. More in Moleskin below>

    COP

    Three were present from campus and we circled up for 20 ssh, 10 4ct helicopters, 10 DQ’s, 15 arm circles (10 small and 5 big), reverso, then 10 Imperial walkers, 20 LBC’s, 10 4ct american Hammers, 10 reverse scorpions and 20 merkins.

    THANG

    We started with Escalator with corner 1 10 merkins, corner 2 20 squats, Corner 3 30 lunges and corner 4 40 2 count flutter kicks, back to 30 lunges, 20 squats and 10 burpees.

    We started a triple check round where we each teamed up to have a workout teammate Pucker/Ghost, Surf n Turf – Bucket and YHC and links. Links and YHC started to run the lap as the timer, the other two stations were Plank and LBC’s.

    Cisco showed up and Joined Pucker’s team to keep this going.

    We did another triple check, running laps as the timer with the other stations were S2 – Squat and S3 – flutter kicks.

    We then moseyed to the shack and lunged to the gate and returned to the basked ball court.

    Staying in our paired teams, we did a 3rd triple check with station 1 – suicides on the bball court as the time, station 2 dips and station 3 step ups.

    Mosey back to the big lot and planked for a Ring of fire where each member stated F3 name and then performed 5 merkins.

    COT

    Numberama, namerama, Pucker took us out in prayer.

    Moleskin

    After our workout we shared some gatorade and coffee with everyone prior to leaving the campus. We stopped at the diner on Route 60 on the way back for a nice breakfast and some time to catch up.

    What a great morning and see the vision and mission below of the Bridge

    Vision – the vision of the bridge is to bring people of all different backgrounds, ethnicities, races and religions together to experience each others talents, ability, culture, and the gifts we have to serve those in need. From our service we fulfill a need within ourselves as we share our gifts and talents with each other.

    Mission – The Bridge works to transform the lives of individuals by providing mentoring, vocational skills, education and the relationships they need to bridge the gap to productive community and family life. We accomplish this through the love of people, love of community, love of country, standing together in faith, trusting God and each other.

    Hope to see you in the gloom soon gents…you missed a good one!

    Have a great weekend … Cheers …CB!

  • Stick with Hutton

    YHC showed up with 2 others coming in hot to see EF Hutton in the lot. YHC plants flag and we mosey to the bus loop for warm up and possible triple check in the future with the loop.

    COP

    We triangle up and start with 20 ssh, 15 DQ’s, 10 4ct helicopters 15 arm cilcles, 10 small 5 big, reverso, firgure 4 Alabama prom date left leg 10 4ct reps, switch with right leg, 10 reverse scorpions. Recover with Bulkhead arriving, we mosey back to lot to retrieve the bat (stick) bells. These weigh 15 lbs each and YHC had a pair also so we had 2 pairs for the workout.

    THANG

    So we set up 4 stations S1 – Run lap around 3rd island in lot and return as the timer, S2- Ab work, S3 – pair of sticks for shoulders, S4 – Pair of sticks with legs & arms.

    1 set is everyone completing a station. For the first set -S1 – Run lap, S2 – flutter kick, S3 – cross over in front of body and away from body each arm alternating movement, S4 – stick swings while squatting. We did 2 set of this exercise group.

    For the second set -S1 – Run lap, S2 – lbc’s , S3 – Halos S4 – stick curls. We did 2 set of this exercise group.

    For the Third set -S1 – Run lap, S2 – Freddie Mercuries , S3 – Dealers choice S4 – wrist rotation. We did 1 set of this exercise group and returned to Flag.

    COT

    2 minutes of stretching numberama, namerama, EF Hutton took us out in prayer.

    It was an honor to lead this morning to get the week of right to a grea 64 degree morning, perfect for a workout.

    2nd F Trivia night this Thursday at Intermission Brewery (the one near Virginia Center Commons by the Good Year service garage. We plan to meet at 7:30,nhope to see you there.

    Have a great week gents and see you in the gloom soon. Cheers….CB!

  • CB Gym

    YHC planted the flag and many brothers showed up for a start of the week. Here is what went down:

    COP

    We started with parking spot tracers while some members were coming in hot. We then mosey to the basketball courts between the 2 schools. We circle up for 20 SSH, 10 4ct DQ’s, 10 4 ct helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 figure 4 Alabama Prom Dates 10 each leg (4ct). 10 reverse scorpions.

    THANG

    YHC gets the music going and pulls out the bands for some of the stations. Station 1 Jump Rope, Station 2 -Merkins (dealers choice when at this station), station 3 running suicides on bball court, Station 4 Curls with Bands, station 5 shoulder arm raises with band, Station 6 run lap as timer. We rotate stations with each lap and we continued this until we had 5 minutes to mosey back to flag.

    Numberama, Namerama, YHC took us out in prayer.

    Hope to see you in the gloom soon! Make it a great week. Cheers…CB!

  • 118 years of respect

    YHC showed up and Surf N Turf came in close behind! With just us 2, Tabata was in order, so we moseyed to the East entrance and the following went down this morning.

    COP

    We get to the entrance and 20 SSG, 10 4ct Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 copperhead squats, 10 DQ’s.

    THANG

    So, we start to set up exercises and did 8 30 second reps 20 exercise and 10 rest as 1 exercise set. The sets were as follows:

    10 merkins then plank for remaining time, Alternating Lunges, One legged Alabama Prom Dates (4 reps left leg 4 sets right leg), LBC’s, Carolina Dry docks (10 reps then plank for the remaining time), Reverse Lunges, Squats and Freddie Mercuries.

    Out of time, we mosey back to flag…Numberama, namerama…YHC took us out in prayer.

    Small numbers this date!, hope to see you in the gloom soon!…Cheers, CB!

  • Fly by Starbucks

    YHC showed up alone at first; however, 3 others and a dog came in hot for a night morning Ruck.

    With no runners posting to run with Opus he decided to walk with us and we posted just over 2.4 miles. Part of the route was going by a Starbucks and we walked around and back to the AO start.

    Great mumble chatter and workout.

    Numberama / Namerama No Idea took us out in prayer.

  • Transformer! No it’s a Garbage Truck

    YHC had to laugh as we were recounting our workout this morning and the runners were doing the Farmhouse loop in Kings Charter. This is a nice 4 mile run and trash pick up is in full force on a Tuesday…and with the weary runners one thought they were seeing a transformer! The ruckers had a nice ruck this morning and had a Marco Polo sighting as he was running with his training goriup this am and paseed us on the trail.

    Numberama / Nameram – Opus took us out.

  • Daville Lap Work

    Hot Potato was in order with CB an BH! Here is what went down

    COP

    We mosey to the East entrance and do 20 SSH, 10 DQ, 10 4ct helicopters, 10 imperial walkers 20 american hammers, 10 4 ct figure 4 left leg, the right leg, 10 reverse scorpions.

    Thang

    So we mosey to the parking lot and set up for a Dora – 100 incline merkins, 200 flutter kicks, and 300 calf raises. The timer was the other person running a lap arount the 3 islands in the parking lot.

    Next we do and exercise while partner runs lap. Exercise 1 – arm circles, Exercise 2 – plank, Exercise 3 – Air chair, Exercise 4 – Over head Thunder Clap, Exercise 5 – leg raises and hold 6″…We than mosey to Flag.

    Numberama, namerama … CB took us out in Prayer

  • Noisy Trucks and Motorcycles

    YHC was ready to get the week started, 2 addtional showed up and here is what went down:

    COP

    Mosey to ring with Parking lot traces for about 20 spots. 10 4ct SSH, 10 DQ’s, 10 4ct Helicopters, 15 arm circles, 10 small and 5 big, reverso. 10 Ukrainian Solders, 10 Imperial walkers. 10 4ct LBC’s 10 4ct American Hammers. 10 4ct figure 4 Alabama prom dates with left leg, repeat with right leg. 10 4ct reverse scorpion.

    THANG

    We mosey to the East entrance to the school and set up on 3 stations. Station 1 is step up on the wall, Station 2 is squats, Station 3 is running 2 laps across the width of the parking lot. We rotate through the stations and repeat 2 more times for a triple check.

    11’s we start with 10 squats and walk to opposite curb for 1 calf raise, reverse walk to start for 9 squats then walk for 2 calf raises repeat until 1 squat and 10 calf raises.

    Mosey to wall at entrance and do 3 wall sits for a minute each with a minute rest in between.

    Mosey to flag and stretch for 2 minutes.

    Numberama, Namerama, Phonics took us out.

    Crisp morning for a workout and the mumble chatter was discussing neighbors with noisy vehicles such as a chopper, or diesel truck that starts on a cold morning. We were wondering why it seems louder when it is dark and during the day as they start up tier vehicles at 6:15 in the morning before it is light outside. Fund discussion and great to get the week started off right.

    Have a great day gents and see you in the gloom soon…Cheers…CB!