We showed up to no Q so the 3 of us moseyed to the Chamber and here is what went down to bake this potato:
COP We circled around for the following SSH-20, 20 Merkins(waisting no time here), 10 DQ, 15 Helicopters, 20 LBCs and we discuss the triple check for the THANG:
THANG
Triple Check – partner 1 superman, partner 2 DTH no cheat merkins (hand release merkin and two shoulder taps, repeat) Partner 3 run around school building core(timer). We repeated this 3 times.
Triple Check 2 Partner 1 – Squats, Partner 2 merkins, partner 3 run around school building core(timer). We repeated 3 times. then moseyed to front of school for Mary
Mary – We circled up for Numberama, Namerama…Mudface took us out.
YHC arrived early to set up some fun for the No Toll Regulars. Below are some photo images of perhaps one of the greatest drummers of all time.
The Kit Acoustic Front, Electric Back
COP
20 SSH, 10 DQ, 15 Hill Billy’s, 15 Arm Circles, 10 small, 5 big, Reverso, 20 LBC’s, 16 Helicopters, 10 Scorpions and 20 merkins
Mosey to the Field with the landing strip lighting (placed earlier by YHC)
The THANG
We rally at the jogging and YHC introduced the RUSH discussion and the recent passing of Neil Peart the drummer for the band at 67. So to warm things up we begin with the Red Barchetta (a Rush song originally from the Moving Pictures Album , their best selling album of all time.)
Red Barchetta – Warm up
Run 100 yards perform 100 jumping jacks return to the jogging path plank for the 6.
Run 75 yards and perform 75 Mountain climbers return to the jogging path and plank for the 6.
Run 50 yards and perform 50 squats return to the joggin path and plank for the 6.
Run 25 yards perform 25 merkins and plank for the 6.
Run 10 yards perform 10 burpees and plank for the six.
Triangle of Pain (Bermuda Triangle)
We set up a triangle of red lights 30 yards apart and light 1 1 burpee, bear crawl to light 2 perform 2 burpees and light 3 perform 3 burpees. Return to start, light 1 1 WW2 sit up, Lunge to light 2 2 WW2 sit ups, Lunge to light 3 3 WW2 SU. Third time 1 merkin at light one bear crawl to light 2 2 merkins, lunge to light 3 10 merkins and a you against you choice of bearcrawl of lunges to start.
Triple Check Sprint
YHC re-aligns the lights for a triple check sprint where we divide into groups of 3 Partner 1 runs to the light(100 yards away) and back Partner 2 performs the PLT while Partner 3 is throwing down the legs. Rotate with Partner 1 performing the PLT, Partner 2 is throwing down the legs and partner 3 is running to light and back. We do this 3 times.
YHC check time and we have time for another triple check, Partner 1 runs to the light and back , Partner 2 is performing squats and Partner 3 dips. we rotate and do this 2 times and police up the light and return to the flag for COT
COT
We circle up for a merkin ring of fire where each member of the PAX performs 5 merkins while the remaining PAX is holding Plank.
Numberama and Namerama
We circle up and discussed announcements – Winter Tour is going on now, DTH announced that the custom shirts should be delivered in the next couple of weeks, great feedback on the breaking bread event check out Q sheet for sign up. We were also updated that Exit Row is recovering from surgery and our out of town guest(Sir Topem Hat) is visiting due to the death of a close relative and our prayers are with you.
YHC took us out…It is always a pleasure to lead…have a great day gents…CB
Moleskin
We are reminded daily that life is precious Neil Peart took no exception to this in his life as he experienced tragedy by losing his only daughter in a car accident and wife the same year. He went on to write a book “Ghost Rider: Travels on a healing road”. He rode 55,000 miles on his BMW motorcycle for 14 months to find the new meaning of life after his recent sadness where is is by himself, no spouse no daughter. I would submit this is a tough pill for anyone to swallow and he chronicles that what helped him heal was the interaction and compassion of others that proved to be most healing. Listen to the music and you can appreciate the sound and song. Read the lyrics and you will see what a profound mind Neil possessed.
Fans responded to his death according to Forbes January 17, 2020 : Music streams of Rush surge 776%. Apart from streams Rush catalogue grew 2,304% and their albums gaining 1,820%.
Neil – we have never met, YHC has had the pleasure to see you perform live and you will be missed. You were an inspiration to me and have the list below as some of your wisdom:
My Favorite top 10 Neal Peart Quotes:
1- “If you choose not to decide, you still have made a choice “
2- “If you’ve got a problem, take it out on a drum“
3- “From the point of ignition. To the final drive. The point of the journey is not to arrive. “
4- “Quick to judge, quick to anger, slow to understand… prejudice, fear and ignorance walk hand-in-hand.“
5- “Playing a three-hour Rush show is like running a marathon while solving equations.“
6- “I remain the optimist: you just do your best and hope for the best. But it’s an evolving state of mind.“
7- “You can surrender without a prayer, but never really pray without surrender. You can fight without ever winning, but never ever win without a fight. “
8-” …The important thing is: if you fail once, or if your luck is bad this time, the dream is still there. A dream is only over if you give it up-or if it comes true.“
9- “Live for yourself there’s no one else more worth living for. “
10- “A spirit with a vision is a dream with a mission.“
Drum solo link below if you are interested on You Tube
We had six show up for a cool 70 and sunny run this morning. Here is what went down:
No Idea and Mudface ran / walked their loop around the schools. Trout, Rounders, Oyster and YHC did the Farmhouse loop (about 4.2 miles). Trout and Rounders ran ahead at a sub 9 minute mile pace and Oyster and YHC ran an average 10:15 mile pace today.
Numberama, Namerama
Announcements, winter tour is going on, Welcome Oyster as he is about finished with the north of the wall AO’s. Glad to run with you this morning and look forward to seeing you in the gloom.
Trout took us out in COT. Have a great week gents…CB
Arrived on site to a cool 26 degree gloom for a early morning run, we had Trout pick the route today and we ran through the Rutland neighborhood for our 4+ mile route.
Mud Face and No Idea went the Baptist church route to get their 45 minute route in.
Numberama and Namerama, Trout took us out.
We welcome Garbage Plate to north of the wall(295) and great mumble chatter at the start of the run catching up. This was a new route for YHC and enjoyed the company of Trout and Garbage Plate at the start. This was a good route and look forward to running this again.
YHC was all set up this morning, walked outside in sleet and had to change vehicles to the SUV (move the flag shovel and F3 gear). Arrive to the site and greet some of the PAX that arrived early, Sippy Cup arrived at precisely 1 minute before go time and 60 seconds later this is what went down for 28 F3 brothers.
COP
We moseyed to the amphitheater via around the crop circle and gingerly down to the mosh pit. We performed (with much mumble chatter) 20 SSH, 10 DQ’s(slow), 15 arm circles 10small 5 big, reverso, 15 Helicopters, 20 LBC’s and 20 merkins.
The THANG
We mosey to the outdoor stage and luck has it no light so sight in the gloom may be an issue, we team up in partners of 2 Partner 2 grabs a coupon and returns to the group in front of the stage. My instructions was to touch a different tree in six repetitions and you switch with your partner after touching a tree. So Partner 1 runs to touch a tree(some touched 6 trees for extra credit…(it is you against you after all)). Partner 2 for the first two rotations did sit up press with the coupon. Then American Hammers with coupon for 2 reps and squats with the coupon for two reps.
We mosey to the triangle of pain and do a triple check where we start with lunges from crop circle to the top of the Hypotenuse of the triangle, run the bottom of the Hypotenuse and perform 15 LBC’s then Bernie Saunders up the hill to the crop circle. YHC realized that we did not have an exercise at the top and Qtegrity was born(go with the original plan…no audible is allowed). So we went straight to lunges for a triple check (3 reps) of the above circuit. We have a 20 count and mosey to the Cage.
You guessed it if you have been in a CB Q led Dogpile or Wdog work out we are bringing the Cindy to the F3 morning workout challenge and we partner up with Partner 1 running to the Hydrant and back(timer) and Partner 2 performs 5 pull ups, 10 merkins, and 15 squats. We rotate where Partner 2 runs to the hydrant and Partner 1 performs the 5 PU, 10 merkins and 15 squats. Looking at my watch and wanting to get another workout station in, we stop after doing this for about 15 minutes.
We mosey the the stone wall via the bowl behind the amphitheater and do 10 donkey kicks then take a seat against the wall, do this 3 times then on the fourth rep, DTH does a 20 count(while we are seated at the wall, then 10 more donkey kicks and seat at the wall for about 20 seconds. With a nice burn going now we mosey bag to the flag.
COT
Numberama, namerama.
We welcome Kevlar (FNG) aka Logan Kruger to the RVA F3 family, glad to have you as part of the morning workout and hope to see you again in the gloom.
We discussed upcoming and ongoing events, upcoming is Breaking bread, look for sign ups on the Q sheet, and the Winter Tour. We had enough participants order the named t-shirts and thanks to DTH for making this happen. I love mine from previous orders as my 2.0(Hash) gave it to me as a birthday gift.
We had 2 prayer requests 1-for DTH’s team going overseas as their visa was approved and 2- for Gomer Pile who is presently overseas doing great things in Central – South America.
YHC took us out.
Gents, it is a supreme honor to lead this band of brothers for an hour. Great efforts today and have a great weekend. I look forward to seeing you in the gloom…CB.
3 showed up on a cold Sub 25 degree morning for a Hot Potato beat down. Corned Beef started warm ups with 20 SSH, 15 Imperial Walkers, 10 DQ’s (Slow), 15 helicopters, 20 LBC’s and 20 push ups…passed the potato to Mr Holland and the THANG below:
Thang
Mr Holland started with 6 merkins at 6 locations around the track while running a lap. We returned to the starting point for the 6th station then did 6 merkins and 6 WW2 SU at each stop. returned to the starting point and did 6 merkins, 6 WW@ SU and 6 2ct American Hammers(AH). Returned to the start and did 6 merkins, 6 WW2 SU, 6 2ct AH and 6 burpees we did this at 6 stations and at the end we completed 144 Merkins, 108 WW2 SU, 72 2ct AH and 36 burpees. Mr Holland passed to Trout.
Moseyed to the Chamber and did 20 bench dips, 20 2ct mountain Climbers and 20 windshield washer reps, we ran to the rental car and back in about 2 minutes. Trout thought this was too slow so we repeated the 20 BD, 20 MC’s and 20 WWipers and ran to the rental car and back in 1:30 seconds. To be sure we had this down we repeated a third time then moseyed to the parking lot for the COT.
COT
Numberama, Namerama
We discussed the named gear that DTH is coordinating, and books we are reading. Winter is here and the SOJ folks are scarce for the winter tour North of the wall, we hope more show up during the tour season and will see you in the gloom, nice work today Mr Holland and Trout
YHC was excited about getting back into the Daville swing of things and we had 2 guests from SOJ so here is how it went down.
We moseyed to the Sheltered area by the bus loop for warm ups in the COP
COP
20 SSH, 10 DQ (slow), 15 arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 LBC’s, 10 Scorpions and 15 4ct merkins.
THANG
We moseyed to the track and partnered up for the phase one of the Dirty McDeuce Partner 1 performed 12 4 ct Merkins, 12 copperhead squats and 12 4ct LBC’s Partner 2 ran a lap as the timer. When Partner 2 came around we switched and Partner 2 did the exercises while Partner 1 ran the bus loop. We repeated 3 more times for a total of 4 rounds. (Scrum and I discussed the finer points of mathematics and was assured we were on the right rep count, engineer, math teacher with Emoji Chatter for consultation…had to be there).
Phase 2 of the DM consisted of the following exercises. Step ups on the bench 12 reps, 12 dips and 12 (2ct) seated twists (American hammers). Partner 2 ran a lap on the bus loop. We switched each lap with a total of 4 rounds.
We then did a Native American run to rally point in front of the High school parking lot.
Mary
We each held plank in a ring of fire while each member of the Pax did 5 Merkins of their choice (diamond, hand release, normal…)
Namerama, Numberama
YHC welcomed our guests and was glad to see some of the old Daville Pax back in action(Carpenter).
YHC then discussed a book that was given to him for Christmas by David Brooks … The Road to Character. This discusses the contrast between our resume virtues (Achieving, Wealth, Fame and Status) and our Eulogy virtues (these exist at the core of our being: Kindness, bravery, honesty, or faithfulness, focusing on what kind of relationships we have formed). YHC has recently returned from vacation where I was able to spend time being thankful for my family, the ability to visit with my sister, going skiing and celebrating Christmas with my brother and his family, visiting the in-laws and mom and dad, swim with the manatees and just reflect on 2019. I really appreciate F3 and the brotherhood.
4 Davillians posted for the morning run this morning. Mudface and No Idea did their route around the schools and YHC and Trout ran the Kings Charter Farmhouse loop (4.1 miles).
It was a nice cool morning for a run and having not worked out for over a week, this was a great way to get back in the F3 swing in Daville.
Great to work out with the Monday regulars and no tourist this morning.
With Christmas around the corner YHC could not think of a better workout in preparation for the holidays so here is how it went down:
COP
We moseyed to my favorite secluded dry spot next to the bus loop at the High School and did 15 SSH, 10 DQ (slow), 10 Helicopters, 15 arm circles (10 small and 5 big) Reverso. 10 Freddie Mercuries, 10 reverse scorpions(think scorpions but lying on your back.), 10 scorpions and 20 merkins.
The THANG
Mosey to bus loop and go to school as Billy needed help to graduate, he had to repeat some grades for sure, so in this workout we had 12 exercises for 12 grades at 12 repetitions each so time to grind:
1st Grade – Exercise 1 – Side Straddle Hop 12 reps then run a lap
2nd Grade SSH then LBC’s 12 reps each then run a lap
3rd grade – SSH, LBC’s, Squats 12 reps each then run a lap
4th grade – SSH, LBC, Squats, Merkins 12 reps each then run a lap
5th Grade – SSH, LBC’s, Squats, Merkins, Overhead Claps 12 reps each then run a lap.
6th Grade – SSH, LBC’s, Squats, Merkins, OC and Flutter Kicks (2ct 1 rep) 12 rep each then run a lap.
7th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s and Mountain Climbers (2 ct = 1 rep) 12 reps each then run a lap.
8th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s and Lunges 12 reps each then run a lap.
9th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges and AmericanHammers (2ct = 1 rep each) 12 reps each then run a lap.
10th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Drydocks 12 reps each then run a lap.
11th Grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks and Plank Jacks 12 reps each then run a lap.
12th Grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks, Plank Jacks and Burpees 12 reps each then mosey to flag.
YHC has a timer going that stopped at 37 minutes and glancing at the watch as Mr. Incredible would say “I still got time” popped in my head and the PAX as well wanted to graduate so we went overtime to finish school this morning. T claps to the Pax!!!
Numberama and Namerama, YHC took us out and it is an honor to lead you men this morning. Make it a great day! Cheers….CB
