F3RVA

Author: Corned Beef

  • Last Resort of One

    YHC volunteered to take the reigns of this awesome AO and I pulled into the parking lot at 5:26, it was raining and windy so no shovel flag. I wait and with no one around I decide to run the mile to get that off the list for today. While on the run I had no reflectors, no head lap (left at home) and it was very dark with the heavy cloud cover. I passed two people who were walking in this weather on the way out to the turn around spot, turn around and return to the school. Still all alone, no one with the exception of a large pile of mulch and a county vehicle being stored on the lot.

    My first solo workout since joining F3 and here is what went down:

    IT - Pennywise Type Beat ( FREE SCARY TRAP INSTRUMENTAL) by ...
    Scary thoughts on the lonely run

    COP

    Return from the run go the the main entrance of the school and perform 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles(10 small and 5 big) , reverso, 20 LBC’s, 20 Merkins.

    The THANG

    So now it is really raining hard and I start with a Triple check.

    Triple Check 1 – 20 Merkins, 30 Squats and run a lap around the parking lot (staying clear of the storm drains…and Pennywise!!!) I do this 3 times.

    Triple Check 2 – 10 Burpees, 30 LBC’s and run a lap around the parking lot doing that rotation 3 times.

    4 corners Escalator

    Start with 10 burpees, Bernie Saunders to second stop and 20 BD’s EACH leg(this hurt on the 2nd and 3rd attempts), back to start 10 Burpees, B.S. to 2nd corner 20 2ct BD’s run to 3rd corner on 30 2-count mountain climbers, back to start, 10 burpees, B.S to 2nd corner 20 2ct BD’s, run to 3rd corner 30 2ct Mountain climbers and run to 4th corner for 40 SSH.

    Mary

    Finished with 2 minute to spare and did various Plank positions staying quiet to not wake the neighbors but heard Swirly calling out ‘Regular, right hand high, regular….on for 2 minutes!)

    Changed shirt and drove home the the day.

  • PoPo at Anvil

    YHC was ready to lead a morning breakfast beatdown with a group and we had 5 present and ready to start and here is what went down:

    COP

    Mosey to lot by playground for 20 SSH, 10 DQ, 10 Helicopters, 15 arm circles 10 small and 5 large, reverso 10 and 5. 15 Imperial Walkers, 5 Alabama Reach overs, 15 Freddie Mercuries, 13 LBC’s, 10 Scorpions and 20 Merkins.

    THANG

    We mosey to the track to get our mile run in(5 laps as confirmed by Trout’s GPS watch…so now we officially know each lap is 2 tenths of a mile) for the April Challenge and check that box. We then notice a Hanover Police SUV at the parking lot watching our group to make sure we do not play on the jungle gym. We mosey by him, wave and go to the hill behind the school for 11’s with 10 Donkey Kicks at the bottom and 1 squat at the top running up and down the hill in between getting to 1 DK and 10 Squats.

    We then do a Lazy Dora we have a group of 3 and 2 where Partner(s) 1 Run the lap, and partner 2 starts on 50 merkins, we switch and P1 continues merkins then starts 75 single count flutter kicks and finishes with 150 LBC’s this work is divided with the partner(s) working together collectively to complete the reps and running laps.

    We mosey to the front parking lot for suicides Partner(s) 1 Run suicide and Partner 2 – 25 Werkins then Plank while P1 completes Suicides. P2 runs suicides and P(s)1 25 Werkins then Plank while P2 completes suicides. Next P(s)1 run suicide while P2 50 squats then Al Gores while P2 runs suicides and P2 Runs suicide while P(s)1 50 squats then Al Gore until P1 finishes Suicides. Final rep is with 75 LBC’s for each partner while the other runs suicides.

    Mosey to Flag for Numberama and Namerama, YHC took us out.

    Great morning for a workout gents and an honor to lead.

    Cheers….CB

  • AH or LBC

    Perfect sunny and 70 afternoon for a Monday Punisher workout. We went right to work and here is what went down.

    COP

    We mosey to the North end of School for warm ups with 20 4ct SSH, 10 DQ, 10 Russian Soldiers, 20 LBC’s, 20 2ct American Hammers, 10 scorpions, 20 Merkins.

    The THANG

    We start off with the Red Barchetta Run 100 yards do 100 SSH, return to start and plank for 6 (RSP6), run 75 yards do 75 mountain climbers RSP6, run 50 yards do 50 squats RSP6, run 25 yards 25 merkins RSP6, run 10 yards 10 burpees RSP6.

    BLIMPS – We mosey to run a rectangle Start with 5 B-Burpees run to next corner 10 2ct L- Lunges and 15 I- Imperial Walkers, run to next corner 20 M – Merkins, 25 P- Plank Jacks run to last corner and 30 S- Squats.

    Run to Front of School and partner up for 2 rounds of Dora. Round 1 50 Merkins 75 LBC’s and 150 flutter kicks (P1 runs lap and P2 perform exercise and switch after lap P2 runs lap and P1 continues exercise, alternate until all reps are complete)

    YHC had the group choose the next 3 so 50 dry docks, 75 Monkey Humpers and 150 Rosalitas for the Dora. same routine as above.

    Run to Eastern Front of school for 2 triple checks:

    TC 1 P1 runs lap, P2 25 Merkins and plank for partner 2 to return. P2 runs lap and P1 25 Merkins. Next P1 runs Lap and P2 50 2 ct Am. Hams. P2 runs lap and P1 50 AH. Then P1 runs lap and P2 75 LBC’s, P2 runs lap and P1 75 LBC’s.

    TC2 P1 runs lap P2 25 Donkey Kicks, P2 runs lap P1 Donkey Kicks then P1 Runs lap while P2 does wall seat switch with P1 wall seat while P2 runs lap and finally P1 runs lap while P2 balls to wall and P2 runs lap while P1 balls to wall.

    Mary

    Ring of fire with Merkins, burpees, LBC’s, Reach over Alabama Prom dates, heals to heaven reverse crunches to round out our workout.

    Numerama, Namerama YHC took us out.

  • Whoopie, Viagra and Social Distancing at DogPile

    YHC is always excited about a Dogpile Q and did some homework in anticipation of a large crowd and keeping our workout groups to 10 or less people, with 16 showing up for a nice cool morning for a workout this was going to be easy. YHC immediately had everyone number off 1,2 1,2(this took a couple of times as we kept going 1,2,3,4…you know it is F3 after all!) so we had 2 groups of 8! Awesome, ready for the fun to begin and here is how it went down:

    The THANG part 1

    Group 1 (Timer) went to the crop circle East of the Tower for some warmups (SSH, Russian Soldiers, DQ’s, LBC,s Alabama Prom Dates(it was still dark), merkins and helicopters. We started at the top with lunges to intersection, run down the hill, 20 LBC’s, bernie saunders up the hill and 20 merkins, repeat with Karaoke up the hill(switching half way, ) and third rotation with Bernie Saunders up the hill. This being completed we moseyed to long field at the tower to relieve Group 2

    Group 2(AMRAP) started at the long field with COP warm ups then did 4 corners around the entire field.

    Corner 1 – 10 burpees runs to Corner 2 for 20 merkins run to Corner 3 for 30 squats and run to Corner 4 for 40 2 ct flutter kicks. Rinse and repeat waiting on Group 1 to switch.

    We switched and Group 2 was at the Triangle and Group 1 long field at the tower. Group 1 had a lot of mumble chatter during this rotation hence the title of the BB, as we did not have ET’s to sit and catch up, this was great to joke around and get in some of the Fellowship F!

    The THANG Part 2

    With both groups completing the rotations we hand out the next cards with the following:

    Group 1(Timer) mosey to the bowl behind the Amphitheater for 11’s. Starting at the wall 10 donkey kicks, bottom of hill 5 merkins, top of the other side we did 1 2 count ball dippers(YHC said Bonnie Blairs and that started a discussion of how many speed skaters could we name…I think we got to 4). ran to bottom of hill 5 merkins, to wall, 9 donkey kicks. We got to 8 donkey kicks and 3 Ball dippers stopped so Group 2 can have some of this fun and moseyed to the cage to relieve Group 2.

    Group 2(AMRAP) mosey to cage and round 1 was 5 pull-ups, 10 merkins and 15 squats, round 2 was 5 Jerkins, 10 WW2 sit-ups and 15 2 count American Hammers. Back to round 1 then 2 if possible.

    Group 1 performed Round 1 and 2 at the cage and moseyed back to pick up Group 2 at the bowl to return to the flag.

    COT

    We return to the flag for namerama and numberama and announcements. The group took a knee and YHC took us out.

    Last Resort is a new AO on Mondays starting at 5:30am, had 6 F3 vets and no FNG’s, will keep going and hope to get some FNG’s as last week was a 40 degree rain morning.

    First watch is happening @ 5am on Wednesdays.

    Flipper is working on a Food drive between 10 and 3pm on Wednesday where they are collecting food for people in need. Flipper, please reply to the BB on the details.

    It is always an honor to lead gentlemen, Ether, thanks for your help this morning leading group 2. Have a great weekend! CB

  • St. Patrick’s Day + 7

    YHC was excited to see no rain this morning, giving way to a nice cool 38 degree foggy setting for a Corned Beef breakfast. This is how it went down this morning:

    COP

    We mosey to the entrance to Atlee HS to circle up for 20 SSH, 10 DQ, 15 American Hammers, 20 LBC’s, 10 Alabama Prom Dates, 10 scorpions and 20 merkins.

    The THANG

    Mosey to the parking lot and warm up with the Red Barchetta and as a refresher we run 100 yards do 100 SSH, return to start and plank for 6 (RSP6), run 75 yards do 75 Mountain climbers RSP6, run 50 yards do 50 LBC’s, RSP6, run 25 yards do 25 merkins and RSP6, run 10 yards do 10 burpees and RSP6.

    Mosey to the back of school for a triple check of touch a tree, we start with Partner 1 as the timer touching 4 different trees for each rotation, partner 2 LBC’s and Partner 3 Donkey Kicks, we rotate Partner 2 touch 4 trees, Partner 3 LBC’s and Partner 1 DK’s. Final rotation of Partner 3 touch 4 trees, Partner 2 DK’s and Partner 1 LBC’s. We do this 3 times.

    Mosey to basketball courts near pull up station for a DOUBLE triple check of a modified Cindy workout. Partner 1 runs two full court wind sprints (timer) Partner 2 Merkins, Partner 3 does 5 pull ups then squats until timer is complete rotate for P1 Merkins, P2, 5 pull ups followed by squats, P3 Wind sprints final rotation is P1 5 PU followed by squats, P2 Wind Sprints and P3 Merkins. This would be one set and we performed 6 sets, way to push this morning gents…nice job here although there was some mumble chatter after 3 sets.

    Mary

    We return to flag(that YHC left for Mr. Holland to pick up…thank you!) and Planked with Mr. Fudd, Wilson’s Wife, Southern Gentlemen, Yankee Agressor, Right and Left arm reach throughs. Some abs with legs at 6 inches from ground, 45 degrees, 90 degrees, 45 then 6 t wrap thing up for the workout.

    COT

    Numberama, Namerama and YHC took us out in prayer.

    Moleskin

    We discussed school being out for the year and how the world continues to change amid the COVID-19 pandemic. Continue to maintain proper safe spacing during this time and use common sense when around others. It was an honor to lead this morning gents. Have a great day …. CB

  • The Punisher 4

    4 Warriors showed up for a nice sunny and 70 (Daylight Savings now, a great sunny afternoon and literally 70 degrees!) work out at the punisher site and here is what went down:

    COP

    We mosey to the front of the school and circle up for a warm up of 15 SSH, 10 side stretches, 10 DQ’s, 15 Imperial Walkers, 20 LBC’s, 10 scorpions and 20 merkins.

    The THANG

    We start with the Dirty MacDeuce we partnered up and performed 12 4 count Derkins (partner 1 was the bench for partner 2 to elevate feet for derkins) each performed 24 derkins. Then 12 – 4 count squats, then 12 – 4 count LBC’s then we run a lap around the front yard. This was one rep and we performed 4 total.

    We then mosey to the Playground area and YHC breaks out the bands where we have 4 band stations , Station 1 – lateral raises with 20 lb band, Station 2 – Bicep curls with 30 lb band, Station 3 – tricep extension with 40 lb band and Station 4 bench press with 50 lb band. We performed 30 reps of each exercise and then rotated stations until all were performed and this was one cycle. This was a triple check so we did three cycles.

    We mosey to the front of the school for some wall sits, donkey kicks and BTW with 2 shoulder taps be each member of the PAX.

    Mary

    We return to a circle and performed 5 merkins in a ring of fire.

    COT

    We circled up numberama, namerama and YHC took us out.

    Great workout men…see you in the Gloom. It is always a pleasure and honor to lead.

  • 4 at Tomato Run

    We formed up to split into two man teams, Mud Face and No Idea did the route around the School Campus and Trout and Corned Beef did a four mile route through King’s Charter posting a fast sub 8:30/mile pace.

    Great workout and Trout took us out.

    Brief BB as there was little to report from Monday.

    SYITG … CB

  • Triple Check at Daville

    COP

    Three showed up this cool rainy morning and we moseyed to an overhang by the entrance to warm up with:

    20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 20 LBC’s, and 20 Merkins

    THANG

    Triple Check 1

    WE went to the bus loop and Partner 1 ran the lap as the timer, Partner 2 performed american Hammers and partner 3 Dips on a bench. We rotated Partner 2 Dips, Partner 3 ran the lap and Partner 1 American Hammers. Then rotated again where Partner 1 Dips, Partner 2 Ran the lap and Partner 3 American Hammers this would complete one rotation. We performed 3 rotations for a triple check.

    Triple Check 2

    WE went to the bus loop and Partner 1 ran the lap as the timer, Partner 2 performed 40 Merkins, and partner 3 LBCs . We rotated Partner 2 Merkins, Partner 3 ran the lap and Partner 1 LBC’s. Then rotated again where Partner 1 Dips, Partner 2 Ran the lap and Partner 3 American Hammers this would complete one rotation. We performed 2 rotations and had to return to the flag for COT.

    COT

    Numberama, Namerama – we discussed upcoming spring break with kids, and YHC took us out.

  • 5 men 4 bands

    5 F3 brothers showed up for a Monday after work gym session outside. YHC had 4 work out bands (50#, 40#, 30# and 20#) to use and here is how it went down:

    COP

    15 SSH, 10 DQ, 14 Helicopters, 15 Arm Circles (10 small 5 big), Reverso, 20 LBC’s, 10 Scorpions, and 20 merkins.

    THANG

    We start with a Triple Check with a 2 man group(1) and 3 man group(2). Group 1-performed Squats while Group 2 ran a school side yard lap (about 400 M), switch Group 2 squats and Group 1 Lap. 2nd rotation Group 1 LBC’s while Group 2 ran lap. Switch Group 1 Ran lap and Group 2 LBC’s. 3rd rotation, Group 1 lunges while Group 2 ran lap. Switch Group 2 lunges and Group 1 ran lap.

    Mosey to Jungle gym by Basketball court. and we set up stations for a triple check.

    Station 1- Shoulder raise with 20# band.

    Station 2 – Band pull aparts(30#) with elbows at shoulder height.

    Station 3 – Tricep extension (40#) men rested on knees to have proper tension of Banf.

    Station 4 – Bench press with 50# band

    Station 5 (Timer) Suicides on the BB Court.

    All of the Pax would perform AMRAPs on the bands while one member(Station 5) Ran suicides. When suicides were finished runner went to station 1, station 1 to 2, 2-3, 3-4 and 4-5. WE performed a triple check of these stations for a solid band work out.

    Mary

    We head to South Brick wall of school. BTW – then each member performed 5 Shoulder taps each side. We returned to wall sit, 10 Donkey kicks, Wall sit, 10 donkey kicks then BTW, 2 count shoulder tap 1-rep, wall sit, 10 Donkey Kicks, wall sit and finally 10 Donkey Kicks,

    Namerama, Numberama

    YHC took us out.

    Cheers everyone….CB

  • Full Moon at Dogpile

    With a clear cool morning from yesterdays high winds YHC was setting up for a mosey tour for the southern portion of Dogwood Dell. With the men coming from all directions, breakfast club folks coming in from the south east cars pulling in to go time here is what went down:

    COP

    We moseyed to the bottom of the hill near the pump house and circled up for the following warm up exercises: 20 SSH (we will save NK’s for another day), 15 slow DQ’s, 10 Helicopters, 15 Armcircles (10 small, 5 big), Reverso 10 small 5 big. 20 LBC’s 15 scorpions and 20 merkins. We are ready to roll!

    THANG

    We mosey 3 lights and start a group BLIMPS work out where we complete the following:

    B-5 burpees L-10 lunges(each leg), I – 15 Imperial Walkers, M-20 merkins, P-25 Plank jacks and S-30 Squats —BLIMPS for the faster participants, they would plank while the remaining PAX completes the reps. We Mosey 3 lights and repeat and we do this until we get to the bottom of the Triangle of pain. We perform one more rep at the bottom and that would make 5 BLIMPS.

    Triangle of Pain – We start at the bottom of the Triangle with a Bernie Saunders to the Crop Circle and lunge to the next intersection run down the hill and Dealer’s choice(Some ran, Kariokied(Sp), Bear Crawled or Bernie Saunders again) for the next two reps to the crop circle Lunge to the intersection then run down the hill. Some of the faster PAX was on their 4th rep so YHC rescued these folks to return to the crop circle. We performed 20 SSH waiting for the six. At this time DTH, Draper and Bleeder peeled off to go to Gridiron)

    We mosey to the Stage and each person picked up a coupon and YHC led some Coupon Calisthenics with 20 sit up presses, Boat Canoe variations, 2 sets of 20 chest presses, stretch to the right then to the left. We partnered up for touch a tree where Partner 1 ran and touched 6 different trees and Partner 2 – did American Hammers with the coupon. It was great partnering with Olivander…He looked for some trees! We switch for one round of fun then return the coupons.

    We mosey down the Bowl and up the hill to the stone wall for some Donkey Kicks (10 reps) and wall sits. We did 3 rounds with Swirly helping on the slow count for the last wall sit. Mosey back to the flag.

    Numberama, Namerama and YHC took us out.

    Announcements – Please keep Wild Thing in your prayers and we are thinking of Nancy Lopez…hope to see you both in the gloom soon.

    It was an honor to lead this morning gents have a great weekend!

    Cheers – CB

    Moleskin – Breakfast at ET’s was great this morning, really enjoy this workout as we typically accomplish all 3 F’s. That said, we need to make sure everyone has access to the website and can log in to provide post responses, make announcements, etc. With out the F3 APP this can be more challenging. So I look to the Computer gents to help out in this arena.

    Also DTH is going to Dirt Church tomorrow if that is on the tour bucket list, may be a great weekend to get the bike ride in!