Author: Corned Beef

  • The Anvil HP

    COP

    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

    Cheers….CB

  • Dirty McDeuce x 2

    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.

    YHC took us out.

    Make it a great week gents….Cheers, CB

  • 4 at Tomato Run

    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.

    We will see you in the gloom…CB

  • A Billy Madison Xmas in Daville

    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 American Hammers (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, Dry docks 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

  • Tomato Run Repeat

    YHC arrived to site and there was no Q so taking the lead we broke up into two groups Mud Face and No Idea did their 3 mile route, the remaining group did the Farm House loop. This was the same as last week; however, with more in the PAX and the Xmas lights were on at many houses and that made the run more fun in the gloom this cool morning.

    We returned to school with Namerama and Numberama.

    No Idea took us out. Good run this morning.

  • Dirty Pastrami

    YHC was motivated to get the Tuesday started this morning and with 6 total this warm morning here is what went down:

    COP

    20 SSH , 10 DQ, 10 Helicopters, Arm Circles 10 small 5 big, Reverso, 10 small 5 big, 10 Russian Soldiers, 20 LBCs, 20 merkins.

    THANG

    Dirty MacDeuce (new version below). YHC did some research and found a 4 rep gem with the following:

    10 Step ups (each leg), 20 Wide Merkins, 30 Freddie Mercuries

    Lap (Run Outer bus loop)

    10 Step ups (each leg), 10 Diamonds Incline 10 Decline, 30 Flutter Kicks

    Lap (Run Outer bus loop)

    10 Step ups (each leg), 10 right arm forward and 10 left arm forward, 30 WW2 Sit ups

    Lap (Run Outer bus loop)

    10 Step ups, 20 Merkins and 30 LBCs

    Lap (Run Outer bus loop) Plank for 6.

    Mosey to the basketball court for the Cindy work out. 5 pull ups, 10 merkins and 15 squats. We partnered up and partner 1 ran suicides and wind sprints for 1 minute then switched with Partner 2 who was doing the pull ups, merkins and squats. We did this workout for 16 minutes where each team had 8 reps on this event.

    COT

    We moseyed to the flag and did two minutes of ring of fire with 2 should taps folloed by 5 merkins, then two dry docks followed by 5 merkins.

    Numberama, nameram and Spike took us out.

    An honor to lead today and make it a great day. I will see you in the gloom …CB

  • Five Guys

    Nice cool 40 degree morning for a Tuesday AM workout, here is how it went down: No, we did not have any burgers and fries !!

    COP

    Mosey to High School courtyard by bus loop and did 25 SSH, 15 Imperial Walkers, 10 DQ’s, 15 Arm circles 10 small 5 big, reverso same count (thanks Emoji), 20 LBC’s 20 merkins and we are ready.

    THANG

    Triple Check 1 – Moseyed to the inside track and divided Marco Polo and Corned Beef team 1 , Phonics, Trout and Emoji team 2. Team 1(Timer) ran lap around inner loop with a 50 yard sprint worked in the lap. Team 2 squats. Switch at lap Team 2 timer and Team 1 Squats. Next was American Hammers and last was 50 merkins with in the time of the lap (after the November Merkin challenge, this was an easy day.)

    Triple Check 2 – YHC let the group pick the exercises and we had LBC’s, Mountain Climbers and Freddie Merceries. Lap on the inner loop the same with the 50 yard sprint worked in.

    Next we did 4 corners escalator around the outer loop (not stacking), 10 merkins, 20 SSH, 30 squats 40 2-count Freddie Merceries, we went back down 30 squats, 20 SSH and 10 merkins.

    We then did 1 BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.) We stayed together on this one and moseyed to flag for Mary

    Mary – We stretched in plank position and wrapped up with Al Gore variations.

    Numberama, Namerama. Trout took us out in prayer. In the prayer, Trout made known that this was the 7 year anniversary of the death of his new born twins. We were touched and moved by this today and he furthered his thanks to be with his F3 brothers working out and getting in shape. Looks like we had all 3 F’s today. An honor to lead this morning and see you in the gloom … Cheers CB

  • 3 Tomatoes

    YHC showed up to see 2 men ready for the morning run and here is how it went down:

    Mudface ran and walked to Church loop on Atlee Road and House loop in new Giles Community then walked around parking lot.

    Beulah and Corned Beef ran same loop then around all schools returning to front to complete 4 miles.

    Numberama and Namerama, YHC took us out.

    Honor to lead you gents this morning.

  • Native American Run

    Well we have a short week this week so many F3 brothers showed up this morning to get their work out in! So here is what went down:

    COP

    We moseyed to the West end of the High school facing the bus loop and did the following: 25 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles 10 small(+1 as Emjoi did not shout Halt in time…it’s early and YHC understands) 5 big, Reverso 15 10 small and 5 big, 25 Freddie Mercuries and 10 4 count Merkins (20 total).

    The THANG

    We mosey to the track for a triple check check up and divided in groups of 3 or 4. Partner 1 ran a lap(timer) Partner 2 did 53 merkins and partner 3 LBC’s for the time it took partner 1 to run the lap. We did this 3 times. At the end we did one merkin to get the merkin count for this round to a round 160.

    We moseyed to the rear of the school to the big Weight room wall, it was lonely so we divided in to groups of 3 again and Partner 1 Ran to a tree (had to choose a different one for each rep)-timer, partner 2 donkey kicks and partner 3 Jump squats as recommended by Opus(PAX option here). We did this 3 times.

    The wall was still lonely after all those donkey kicks so we did BTW and shoulder taps one each side down the line and returned. We recovered and took a seat against the wall for 30 seconds. Repeated only this time took a seat for 1 minute. Repeat and took a seat again for 1 minute.

    We then ran back to the flag in a line doing the Native American run. We circled up for 20 more merkins to finish the grand total of merkins to 200 at Daville today.

    Numberama, namerama, YHC took us out today.

    Great workout today gents and it is always an honor to lead.

    Have a great Day. Cheers…CB

    Announcements – Meet @ Wawa on 301 @ 5:30 for the clown car to the Thanksgiving morning work out on Thursday.

    Spit will have his Beast workout at the Creek Friday (confirm the time Spit please)

  • Great 8 @ WDOG

    We had 8 warriors show up for a hump day morning workout and here is what went down:

    COP

    We moseyed to Amphitheater to start our warm ups with 20 SSH, 10 DQ, 15 arm circles 10 small 5 big (I mistakenly called out Helicopters and quickly understood the confused looks) so we did reverso 10 small 5 big, then 10 Helicopters(for real this time), 20 Freddie Mercuries and 20 merkins.

    The THANG

    We moseyed to the Triangle at the crop circle divided into 2 groups of 4. 1st pair ran down to the corner and ran back. The other pair did PLT’s (partner leg tosses) and switched when then 1st pair reached the bottom of hill and then became the running pair when first pair arrived at the top of the hill while the first pair did PLT’s. We repeated this 3 times. Al Gore for the 6.

    Moseyed to Field in front of the war memorial. 4 corner escalator (non stacking) 1st corner 10 squats, 2nd corner 20 merkins, 3rd corner 30 LBC’s and 4th corner 40 Monkey humpers. We returned back to start in decreasing fashion with 30 LBC’s, 20 merkins and 10 squats. Al Gore for the 6.

    Moseyed to the cage and partnered up. Partner 1 ran to hydrant and back while partner 2 did 5 pullups, 10 merkins and 15 squats . We did 5 repeats of this effort.

    Moseyed back to flag for MOM where each person picked a style of merkin for 5 reps for the circle to perform.

    FYI– 631 active and 740 total calories for today’s workout we did (20+20+20+25+40=125 merkins this morning)

    Numberama, Namerama YHC took us out.

    Gentlemen, always an honor to lead and I look forward to seeing you in the gloom!…Cheers, CB