Author: Corned Beef

YHC showed up to a rainy cold morning on Monday and here is what went down

COP

20 SSH, 10 DQ, 10 Imperial Walkers, 10 Helicopters, 20 LBC’s, 10 Irish Hammers, and 20 merkins

THANG

We set up 7 stations:

Station 1 – Dips, Station 2- Step ups, Station 3- Flutter kicks, Station 4- merkins, Station 5 – Squats, Station 6 – Calf raises, Station 7 run lap around 3rd light pole island and back as the timer.

We rotate through the stations to complete a full set, perform 2 more sets for a modified triple check.

Mosey to parking spaces, each member takes a space and we do 11’s. start with 10 merkins lunge to opposite parking space number 1 LBC, Backwards lunge to opposite parking space number 9 merkins, forward lunge to opposite parking space number 2 LBC. We repeato until 1 merkin and 10 LBC’s

Mosey to flag.

COT

Numberama, namerama, Yardsale took us out in prayer.

Moleskin-

Wow…1000 posts for YHC…this is a great group and all of you brothers are special to me and have crossed my life and made a positive impact in many ways. I appreciate all of you and thank you for your wisdom, kindness and botherly love. Sorry for the late post…just alot going on personally and look forward to seeing you in the gloom soon.

Cheers…CB!

One showed up for a rainy morning beatdown and here is what went down:

COP

20 SSH, 10 4ct helicopters, 10 DQ’s, 10 imperial walkers, 10 4ct american hammers, 20 LBC’s, 10 alabama prom dates.

THANG

We start a tabata with some hard rock tunes 4 minutes of 20 sec exercise, 10 minute rest after the 8th rep 15 second recovery then on to the next exercise.

Excercises were – 1 – Lunges, 2 – LBC’s, 3 – Donkey kicks (did a minimum of 15-25 reps), 4 – reverse lunges, 5 – flutter kicks, 6 – Hand release merkins (10 reps then plank for remaining time in 20 seconds), 7 – overhead claps mosey back to cars.

COT

numberama, namerama, Phonics took us out in prayer.

Great workout this morning. Cool and fall is here with the dark…see you in the gloom soon.

Cheers….CB!

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!

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!

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!