Author: Corned Beef

  • Diwali and Halloween Lights

    YHC woke his 2.0 up for this mornings workout and we arrived to find 3 more runners and 6 more ruckers to have a large crowd of 11 this cool morning for a run and ruck session.

    Runners immediatley took off to runa 4 – 4.5 mile route this morning. Ruckers launched and we picked up Bulkhead on the way to tour the Rutland area homes with some great Halloween Lights. We saw one house celebrating Diwali – the festival of lights, so a great morning for a Ruck. We finished with 2.5 miles this morning.

    Great to see Winchester from Spotsylvania this am…he lead the pack with Yardsale. Glad to have Hash running this morning…he is getting ready for the airforce. Spit is training for the 1/2 marathon.

    Numberama / Namerama – Opus took us out in prayer.

    Great workout, hope to see you in the gloom soon…Cheers….CB!

  • Solo run and group ruck

    Ruckers 2.4 miles going towards Honey meadows and returning to front os Atlee HS.

    Raider run ruck welcomed 5 Ruckers and 1 runner for this morning’s workout.

    Solo run was Giles then Ross over to CMS to Atlee.

    Great cool morning for a workout and hope to see you in the gloom soon.

  • 2 FNGs at Daville

    YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.

    YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.

    COP

    We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.

    THANG

    We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.

    We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.

    COT

    We mosey back to the cars and numberama, namerama.

    Opus took us out in Prayers

    We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.

    Welcome gents, look forward to seeing you in the gloom. Cheers…CB!

  • 1/2 a pack

    YHC showed up to an empty lot when 2 more showed up and off we went for a beatdown.

    COP

    We mosey around the back of the high school to the bus loop and triangle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 reverse scorpions.

    THANG

    We start a triple check using the inner bus loop lap run as the timer for Partner 1(P1), P2 – 40 merkins then rest, P3 – Bench step ups. We go through one rotation and Surf and Turf had a pain in his knee…so so we modified after one complete rotation. We mosey to the side entrance and do a wall sit for 1 minute. Moset to the picnic tables and P1 – Lunges to the bus loop and jogs back as the timer, P2 – Push ups on the bench and P3 dips on the bench. We repeat this 3 times and getting close to time so we mosey back stopping a the pole light for 20 2ct flutter kicks. We recover and mosey back to the parking lot.

    COT

    Numberama, namerama, Trout took us out in prayer.

    Great workout this morning gents, hope to see more next Monday in the Gloom.

    Cheers….CB!

  • 6 for a six pack

    COP

    YHC showed up and we had 5 more come to form a group of 6. Tabata was the theme for today and here is what went down. Warm up with 20 SSH, 10 DQ, 10 Helicopters.

    THANG

    We form around an island and I set up the Tabata program with 8 sets of 4 minutes rounds of 20seconds on 10 seconds rest this totals to 8 reps of the exercise in this fashion.

    Exercise 1(E1) – Curb Taps, E2 – LBC’s, E3 – Carolina Drydocks (10 reps then plank for each round of 30 seconds), E4 – alternating lunges, E5 – Freddie Mercuries, E6 Hand release merkins (10 reps then plank for each round of 30 seconds), E7 – squats, E8 – Flutter kicks.

    COT

    We return back to flag circle up for 2 minutes of stretching, Yardsale took us out in prayer.

    Great work this morning gents. See you in the gloom soon, cheers…CB!

  • 2KB MD

    YHC showed up to one arriving in hot. With no one else arriving, we break out the jump rope and do 50 reps as the timer with various KB exercises. Wash repeat and we had a great cool down 2 laps at the end. Tough one this day.

  • 3 Manndate

    Three showed up for a kettle bell beatdown, CB took the reigns and here is what went down:

    COP

    10 4ct ssh, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 10 imperial walkers, 10 copperhead squats.

    THANG

    We set up two bell stations and 1 person ran a lap for a timer.

    Triple check 1 – Station 1 – Demon crushers, station 2- with 10# bat bells front arm extension (Shoulders) Rotate stations 2 more times for a triple check.

    Triple check 2 – Station 1 – KB curls, station 2- with 10# bat bells front arm rear extension (Shoulders) body in a bent over row for this exercise Rotate stations 2 more times for a triple check.

    Triple check 3 – Station 1 – KB squats, station 2- with 10# bat bells front arm side extension (Shoulders) Rotate stations 2 more times for a triple check.

    Walk 2 laps for cool down.

    Numberama, Namerama, trout took us out in prayer.

  • Start of the Week with Respect

    Monday was a great day to start our week with the stopping of heavy rain, here is what went down.

    COP

    YHC grabbed this one and we moseyed to the East Entrance of Atlee Highschool for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 armcircles 10small and 5 big, reverso, 10 1 legged Illinois Prom dates, repeato with the other leg. 20 LBC’s, recover.

    THANG

    Mosey to the street and do 11’s from one side of street to the other. start with 10 calf raises on the curb, lunge to other side and 1 merkin…back and fourth 9 CR’s and 2 Merkins repeato to 1 CR and 10 merkins.

    5 station triple check. Station 1 – Squats, Station 2 bench dips, station 3 flutter kicks, station 4 step ups and station 5 – run 2 laps around light pole and return as the timer. We rotate until we executed at each station for a set. We did 2 more sets for a triple check.

    COT

    Mosey back to flag for namerama, numberama and Yardsale took us out in prayer.

    Great workout this morning gents and see you in the gloom soon. Cheers….CB!

  • 2025 July 4 Daville Convergence

    We had 47 studs show up this morning for a Holiday beatdown north of the wall in DaVille. YHC met with Gumbo, Mudslide and Upchuck to set the stage by planting shovel flags at 3 locations on the campus. Location 1 – Parking lot/soccer Field behind Atlee HS, Location 2 – Basket Ball Courts next to Bus Loop, Location 3 – Bus Loop.

    COP

    Mudslide started us off with a warm up of 20 SSH, 10 Ukrainian Soldiers, 10 4ct Imperial Squat Walkers, Good Morning Stretch and 20 merkins.

    THANG

    So Phonics took a group who wanted to mostly run with a little bootcamp mixed in. We then divided the remaining into groups of 3. Upchuck had group 1, Gumbo had group 2, Mudslide and YHC had Group 3. To get the BB out you know what you did for your group…we made it real….fun! and from the look of everyone, a great time for all with some good sweat!

    COT

    We circle up waiting for the runners to return, doing some stretching to include, arm circles, Nancy Kerrigans…a classic, Helicopters, one legged (Illinois Prom Date I head from the PAX) figure 4, repeato with other leg, stretching then we circle up for Numberama, Namerama as the runners returned for headcount. Gumbo took us out in prayer!

    Moleskin

    Great workout this morning gents and appreciate the help from the other Q’s to make the workout great for everyone and to Bulkhead, Surf and Turf, Opus, Phonics, Mr Holland, Helix, Thunder and Beat It for helping to set up and providing some Refreshements. Thank you Yardsale for getting the Tom’s Coffee truck as it was a hit at the end of the workout!

    Have a great weekend Gents and I look forward to seeing you in the gloom soon! Cheers….CB!

  • 200 DK’s

    YHC was pumped to get thee week off right and planned a tabata workout. showed up early and planted the flag.

    Others arrived and we began to mosey to the bus loop and here is what went down:

    COP

    We circle up for 20 SSH, 10 helicopters, 10 DQ’s, 20 LBC’s.

    THANG

    I had my iPhone and Speaker for the Tabata workout. We did nine sets of 4 minutes 8 reps of 20 second exercise 10 seconds rest. Here were the 9 Exercises 1 -alternating lunges, 2 – Donkey Kicks ( I made a Challenge to the PAX to perform 25 dk’s in 20 seconds…we do this 8 X for a total 200 DK’s). 3 – LBC’s, 4 – Seated Chair and we touch toes, knees and back of hands to wall and repeat in 20 seconds , 5 – Carolina Dry docks (10 reps then plank for remaining time in 20 seconds), 6- freddie mercuries, 7 – squats, 8 – Flutter kicks and 9 plank for 20 seconds.

    Mosey back to Flag – Numberama, Namerama Trout took us out in prayer.

    Great workout this morning, have a great week, see you in the gloom soon….Cheers…CB!