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
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
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.
Numberama, Namerama – we discussed upcoming spring break with kids, and YHC took us out.
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:
15 SSH, 10 DQ, 14 Helicopters, 15 Arm Circles (10 small 5 big), Reverso, 20 LBC’s, 10 Scorpions, and 20 merkins.
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.
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
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:
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!
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!
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.
Was raining so we wrapped up and went home.
Cheers…CB
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.
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)
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.
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.
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
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
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
Neil Peart – (Drum Solo) on Letterman 6-9-2011
Have a Great Day Gents I look forward to seeing you in the gloom….CB
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.
See you in the gloom….GB
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.
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.
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.
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.
We quickly split off with 4 doing the farmhouse loop and 1 doing the lap around the school. Cool morning for a run and we completed the 4.1 Mile loop.
Numberama Namerama, Bulkhead took us out.
Announcements – Winter Tour is ongoing and we discussed signing up for breaking bread, look for sign ups on the Q sheet.
A great start for the week…CB