Author: Corned Beef

  • Tabata Diamond

    YHC showed up this morning with a deck of cards, Tabata App and here is what went down:

    COP

    We mosey to the blacktop basketball courts circle up for 20 SSH, 10 DQ, 15 arm circles 10 small 5 big reverso, 10 Russian Soldiers, 35 LBC’s, 10 reverse scorpions, 10 scorpions we are ready to roll.

    THANG

    We pull out the deck of cards and YHC pull up the Tabata app and we do the following 4 minute Tabatas (8 reps of 20 sec work 10 sec rest).

    High Knee, then Plank Jack, Then Standing Lunge, then Squat Thrust, then Shoulder Tap.

    We mosey to Track for Diamonds work out, 7 reps at each corner of Merkins, followed by 14 reps at each corner of Squats followed by 21 reps of 2ct flutter kicks at each corner…we had to mosey to flag for Mary.

    Mary

    We circled up for 10 reps each of merkins, v ups, 2ct American Hammers, lunges and Smurf jacks.

    Namerama, Numberama, Yardsale took us out!

    Great work out this morning gents…always a pleasure to lead.

  • Triple Fest at WDog

    YHC saw the Q sheet had no leader last night and not wanting a hot potato signed up for some humpday morning fun and here is what went down:

    COP

    Mosey to 1st Crop circle and performed: 20 SSH, 10 DQ(slow), 10 Imperial Walkers, 10 Russian Soldiers, 20 2ct American Hammers, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    Mosey to Carillion Field by War Memorial tower for 4 corners, Corner 1 (C1) – 5 burpees, C2 – 10 Squats, C3 – 15 2ct LBC’s(30 reps) and C4 – 20 Merkins. Repeat 2 more times for a triple check. We stayed together as we had a small group of 4.

    Then mosey to the Rugby Road Triangle starting at the top lunge to Rugby Road run down hill, Bernie Saunders back up hill, 20 merkins. Repeat this routine 2 more times for a triple check.

    Mosey to Coupon Stage, Grab a coupon and partner up P1 touches six trees(no coupon)(timer) and P2 performed sit up press with coupon. Switch P2 touches 6 trees and P1 sit up Press. Next rotation P2 curled coupon and P1 touched 6 trees, switch where P1 curled Coupon and P2 touched 6 trees and final rotation P1 touched six trees, P2 lunged with coupon and switched where P2 touched six trees and P1 lunged with coupon.

    Mosey back to Flag

    Namerama, Numberama, Faceplant took us out.

    Moleskin-

    Cheech & Chong | Roy Thomson Hall

    Fellowship and Fitness was ever present this morning with the small group of four as we talked about how we keep each other motivated, how our family lives have improved and we are better dad’s and husbands. When we were around the flag Swirly brought up a story of a former F3 brother from Lexington, South Carolina named Cheech. He was tragically killed while running one morning by a car that ran a red light. It was special for Swirly to share and remember him so YHC wanted to share with the RVA group and others who may read this BB as 4 brothers thought of Cheech this morning. Have a great day gents and I will see you in the Gloom….CB

  • Mini BS at Daville

    YHC showed up for a 68 degree start to a humid day. We had 7 for this morning’s beatdown and here is what was cooked up for today:

    at Atlee High School

    COP

    We mosey to the Atlee School entrance on the Bus Loop and performed 20 SSH, 10 DQ’s, 10 Hill Billy’s, 15 Arm circles (10 small 5 big), Reverso Arm circles, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We mosey to the bus loop and YHC had a bag full of weight bands and we set up a circuit of 6 stations with the 7th station being the timer by running a lap. Station1(S1) – was Tricep Extension, S2 – Step ups on the bench, S3 Shoulder raises, S4 Squats, S5 Curls, S6 Bench press with band. Since this is a 45 min weekday workout this was a Mini Big Suck and we performed 3 complete cycles then had time to mosey to the flag for COP.

    COP

    We return to the flag and circle up for 2 minutes of stretching. We numberama, namerama and Fannie Mae took us out this morning.

    Announcements – Hump day Happy hour is tomorrow June 24 at Kubota’s residence. Check out the pre blast on home page for details. July 4th Convergence will be at NoToll starting at 6am, Hardwood and DTH will be leading this event.

  • Father’s Day Weekend Kickoff at Dogpile

    YHC was happy to have his 2.0 (Hash) attend a Saturday morning workout and with the arrival of the ET Early morning run group we assembled and were ready to go, here is what went down on this cool cloudy and 68 morning:

    COP

    We mosey down to the bottom of hill by the pump station and circle up for:

    20 SSH, 15 DQ’s(slow), 15 Russian Soldiers, 15 Imperial walkers, 20 American Hammers (2ct), 20 LBC’s (4 ct), 15 Reverse scorpions, 15 scorpions, 24 merkins plus 5 slow merkins…we are warmed up and ready to rock this morning.

    THANG

    We mosey to one of YHC’s favorite seasonal treats, the pipe loop. On this adventure we divide into groups of 2. I introduce the Bill Murray(with CB edit) which consists of 10 merkins, 10 squats, 10 WW2 Sit ups and 10 burpees. Partner 1(P1) runs the pipe loop and Partner 2(P2) performs the Bill Murray. When P1 returns from loop, he starts Bill Murray and P2 runs the loop. This would be 1 rotation and for this morning’s gasser, YHC decided on 4 rotations.

    We wrap up the Bill Murray Pipe loop WO and then form up on the 1st Power Pole(PP) perform 10 merkins, then Bernie Saunders to the 2nd PP, 10 merkins, jog to next PP, 10 merkins, walk to next PP, 10 Squats, Bernie Saunders to next PP, 10 Squats, run to next PP, 10 Squats, walk to next PP, 10 Merkins, jog to next PP, get to circle and we jog to bottom of Triangle Loop.

    YHC makes this a Dealer’s Choice and Pax can do any combination to the top of hill, Bernie Saunders, Bear Crawl, Karaoke (left and/or right), jog, run or lunge up the hill. We get to the top and Mosey to the Coupon Stage.

    Venice Beach prep – YHC thought some curls for the girls were in order so we each grab a coupon and we partner up where P1 performs the Colt 45 with the block, this is 15 reps from bottom to mid point of curl, followed by 15 reps of midpoint to top of curl and finally 15 reps of full motion curls. P2 stands his coupon up on its end and performs squats over brick(making sure to touch the coupon at the bottom of the squat with your bottom<thanks Handshake for the idea>). Some high performers laid the block on it’s side for an even lower squat…F3 awesome ‘you against you’ efforts here gents! We do this rotation 2 times as the Colt 45s were a smoker for the pipes.

    To complete our arm workout this morning we mosey to the Amphitheater bottom by the stage and begin the incline merkins at each seat, increasing by one to the top (mid way through YHC wanted to get some dips in and instructed the PAX to start with one Dip after completing the 10 incline merkins(the 10th step), then going up the remaining steps increasing by one with dips only. ) Well this painfully felt like the touch a tree audible from last fall and Upchuck and I had a laugh as he had to clean this up in subsequent Q’s to make sure we had the touch a tree down…So look for an HBR sanctioned explanation in future workouts.

    With about 6 minutes left we mosey to flag for some Mary.

    MARY

    We circle up and begin some stretches, for our back, legs, torso, we get some flutter kicks in 20 reps and begin a ring of fire (with so many we all do 5 merkins and then recover. That is a wrap for today’s Dogpile.

    Numberama, Namerama…YHC took us out in Prayer.

    Announcements – Next Wednesday is Hump day happy hour, check out Pre-blast as Kubota is hosting this event! Somehow Beers and miles came into this morning’s discussion. We will be having the July 4 convergence at No Toll starting at 6am with Hardywood and DTH taking the lead for this event.

    Moleskin

    YHC came early with his 2.0 to get set and there was one car. With in 5 minutes we had the runners from ET’s, and everyone else show up right until the starting bell with 26 total showing up. It was great to see some faces that YHC has not seen for awhile and the energy was awesome this morning with Mumble chatter in full force made this fun to lead. For the F3 brothers who lost theirs dads this year we prayed for you this morning and for those fortunate enough to have your dads around, please catch up with them and tell them you love them.

    It was an honor to lead this morning, have a great weekend gents, Happy Father’s Day and I will see you in the gloom! Cheers…CB!

  • 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