Author: Corned Beef

  • Q for Tomato Run?

    No Q signed up today as I was last and able to type the BB that makes me the Q. We had two groups run today where Mud Face and No Idea do their route around the school buildings.

    Craney Island Route – Trout, Marco Polo and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring Baptist Church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Thanks to Marco Polo’s pace we all posted a sub 8:45 avg mile pace for 4 miles. We did 25 merkins to get our merkin challenge reps going for the day.

    Numberama, Namerama and Marco Polo took us out.

    No Idea – Safe travels today on your business trip we will see you soon.

  • I need to use my hand for Dinner

    4 warriors showed up after work for an evening work out at Punisher and here is how it went down:

    COP

    Mosey from parking lot to grass lawn and started with: 20 SSH, 10 DQ, 15 Helicopters, 20 Freddie Mercuries, 11 Imperial walkers, 10 4ct merkins, 10 scorpions.

    The THANG

    The Dirty MacDeuce – YHC did some research and found this routine that was the following: We repeated this 4 times and did this together.

    12-4 count decline merkins, 12-4 count squats, 12-4 count LBC’s then 1 lap around the front lawn (about 1/2 football field) .

    6 Pack – We slow moseyed to the play ground area where there was an area to perform pull ups where we did 1 pull up then 5 merkins, then 2 pull ups and 4 merkins. Count always totals 6 and we declined to 1 merkin to 5 pull ups. Mumble chatter was high during this routine and YHC told the PAX we had to reverse to go back up to 5 merkins and 1 pull up. Chum Bucket stated that he needed his hand to eat dinner…thank you for the idea and the BB title was set in stone!

    BLIMPS – We moseyed back to front yard and did the following routine together B – 5 Burpees , L – 10 Lunges(5 each leg), I – 15 Imperial Walkers, M – 20 Merkins, P – 25 Plank Jacks, and S- 30 Squats. We ran a lap around the front lawn and repeated this 3 times.

    BTW – We moseyed to the wall and hand stand and each person did 5 count chicken peckers (shoulder taps). Then did a wall sit and moseyed to rally point.

    Mary –

    We did scissor kicks for 30 seconds, then ab twists for 30 seconds. Thsi wrapped up the evening workout.

    Check out pre blast for stash for cash…Vinny and Gumbo are highlighted and will be the men that will grow some facial hair for a great cause.

    YHC took us out.

  • The WDog 5

    Small group of 5 morning warriors showed up for the Hump day workout and here is how it went down:

    COP

    Mosey to Crop Circle by Tower and 25 SSH, 10 DQ, Arm circles 12 small , 5 big, reverso 10 small 6 big, 16 helicopters, 25 LBC, 10 Hand release merkins.

    THANG

    Bermuda Triangle – Mosey to Tower Field and set up Bermuda’s Triangle with red lights 30 yards apart at corner 1 we did 1 burpee then bear crawl to corner 2 did 2 burpees then corner 3 3 burpees return to coner 1(repeat for 3 total rounds.

    Killer B’s modified – we straightened out the lights with 10 yards between them and at light 1 10 reps, light 2 5 reps and light 3 10 reps YHC rotated through the group and we did the following exercises:

    YHC – 10 merkins lunge to 5 ball dippers lunge to 10 WWW sit ups (3 times)

    Sippy Cup – 10 crab cakes(5 each side) crab walk 5 delta push ups – crab walk 10 squats, bear crawl back (3 Times)

    Faceplant – 10 SSH, lunge walk 5 burpees, lunge walk 10 monkey humpers, bernie sanders back (3 times)

    Fireman Ed – 10 2 count mountain climbers run to 5 merkins(i think) run to 10 air jumps sprint back (3 times)

    Swirly – 10 Chuck Norris Push ups, Russian soldier to 5 Lt. Dans Russian Soldier to 10 monkey humpers High step back to start (3 times)

    YHC – 10 squats, run to 5 merkins, run to 10 dry docks, bernie sanders to start (3 times)

    Numberama, Namerama

    Small group today but everyone was sweaty even with the cool weather.

    YHC took us out //

  • Cold Morning @ the Creek

    We had nine morning warriors show up this morning in the gloom for the first sub 40 degree workout of the fall and here is how it went down:

    Mosey to parking lot ran a lap to start warming up, 20 SSH, 10 DQ (slow), Bulkhead was missing the Harry Rockettes, so we lined up arm and arm and cranked out 10 reps. Emoji was trying to sing so we will need some more practice. We continued with 25 LBCs, 10 4-count merkins and 10 scorpions.

    The Thang

    CSBC – We start with the curbside bear crawl where we crawl from one island to the other island curb turn 180 degrees feet on curb and perform 1 Derkin we then go to the opposite side 2 Derkins repeat up to 13 reps. This was getting us warmed up.

    4 corners – We divided into groups of 3 and the rotation was the following: Partner 1- ran a lap, Partner 2 stands for PLT with partner 3 performing PLT. At halfway point partner 1 shouts switch and we go to booyah merkins until partner 1 completes lap. Partner 3 starts next lap, partner 2 performs PLT partner 1 stand for PLT. We completed 4 rounds of this and we were close to finish time.

    YHC had Pax walking lunge to first corner, Jail break (AYG sprint) to second corner, then mosey to Flag.

    Numberama / Namerama

    Moleskin-we caught up on the week and discussed our missing brothers, No Idea, we hope to see you Monday for the start of Mud Face week! Carpenter, we understand you are still dealing with severe back pain, wishing you a speedy recovery. Please sign up for the Q if you are on the sheet as we need to spread the word and the load.

    Wild Thing took us out…See you in the gloom Cheers from CB

  • 4 Tomato Runners

    We had 4 men show up the rainy cool morning for a run in Hanover and here is what went down

    Trout and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring baptist church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Mudface and No Idea did their normal route around the Atlee high school, CMS and Cool Spring Elementary school campuses.

    Numberama and namerama plus style.

    No Idea took us out.

  • How do you spell KETO

    A lucky 7 showed up to the Anvil for the Thursday morning grind. YHC looked at the Q sheet late last night, saw it was open and not wanting a Hot Potato decided to take on the Anvil and here is what went down.

    COP

    Short Mosey to asphalt top next to track and circled up for 20 SSH, 10 DQ, 10arm circles small 5 big, reverso 10 small 5 big, 10 helicopters, 20 LBC’s

    The THANG

    Mosey to the Chamber for a triple check as a group of 4 and 3 where 1 pair or partner 1 ran around trailer, partner 2 performed Merkins, partner 3 dips on the bench. rotate and did the cycles of this work out routine.

    Mosey to hill on West side of school and did the Jacobs ladder with 1 donkey kick run up to top of hill and 10 WW2 sit ups, back down hill 2 DK’s and back to top of hill 9 WW2 sit ups, continued until there were 10 DK’s and 1 WW2 sit ups. Team did invisible chair until 6 was caught up.

    We then did BTW and Chicken peckers and started on one end and stayed in BTW position while Pax performed 10 CP’s(5 each shoulder) and returned to BTW position.

    Switched back to invisible chair and starting at one end the last bear pax member, bear crawled to the front and assumed chair position, then next person bear crawled to the front and we repeated until each PAX member performed 4 rotations.

    Mosey to jungle gym next to Track to performed 6 pack but 1 direction 1 pull-up then 5 burpees, 2 pull-ups 4 burpees to where you complete 5 pull ups and 1 burpee.

    Mosey to flag for Mary where Chewy led Boat – Canoe until 6:15.

    Numberama, Namerama.

    We discussed an upcoming 5K where Spit and Bulkhead are planning to run the 5k Here is the link: https://runsignup.com/Race/VA/Richmond/CapTrail10Miler5K

    Also talked about the Tough Mudder and need to discuss more on where and when.

    Mudface took us out in Prayer as it was an honor to lead the gents today.

    Cheers…CB

  • LL Cool ….What?

    COP

    11 Morning warriors showed up today for a cool 60 degree WDog workout and here is how it went down:

    Mosey to Crop Circle at tower: 20 SSH, 10 DQ (slow for stretching), Arm Circles 10 small, 5 big, Reverso 10 and 5, 10 Harry Rockettes, 10 Hillbillys, 20 Freddie Mercuries, 10 hand release merkins

    The Thang:

    Mosey to the Tower Field for 4 corners Escalator up and down and went as follows:

    Round 1: 10 LL Cool J’s This routine needs some practice as you do a right and left leg lunge then a burpee, then a jump squat…and this was time consuming to do, Run to next corner for 20 merkins, next corner 30 LBC’s and 40 squats at final corner. Escalator down to 3rd corner for 30 LBC’s, then 20 merkins and 10 LL Cool J’s. Leader’s planked until the 6 caught up.

    We had so much fun that we did another round but with different exercises at the bottom and top and we literally scared the S**t out of Wojo.

    Round 2: 10 Burpees, 20 Merkins, 30 LBCs and 40 Monkey humpers and back down. Leader’s Planked until the 6 caught up .. thank you Swirly for leading the plank work out.

    Mosey to the Cage (Thank you to Sippy Cup for the light) mumble chatter for needing Rudolph for the morning workouts…maybe we will start singing carols in December!

    The Cage We paired up and Partner 1 ran to the hydrant and back as the timer, Partner 2 did 20 SSH, 10 Merkins and 5 Pullups and started again until the timer returned, we did this work out for 15 minutes.

    Mosey to flag for some brief Mary workout of Alabama prom dates, flutter kicks (YHC termed scissor kicks) and circled up for Number Rama and Namerama.

    Moleskin – We discussed upcoming events:

    Beer Run this Friday at the Dogwood Dell Tower where you drink a beer, run a quarter mile repeat 3 more times to get 1 mile and four beers. Contact Handshake for details.

    The stash for Cash fundraising event is going on and contact Vinny or Gumbo for more details.

    The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

    Finally we said a prayer for Marv and his Mom as she had some complications with her heart surgery last week. We are thinking about you today Marv.

    That is the BB for today Cheers…CB!

  • A Harry Lazy Triple Abdul

    We had a lucky 7 for YHC’s 100th Post this morning we had some F3 veterans show up from an extended leave(Welcome back Carpenter and Yardsale) and it went something like this:

    COP

    Mosey from Flag to base ball outfield circled up for 20 SSH, 10 Don Q(slow to fast) 10 Arm circles 5 big arm circles, Reverso 10 and 5, 10 Harry Rocketts <with a friendly demonstration to Mudface on how it is not like a Russian Soldier> 20 LBC,s, 10 Hand Release Merkins and 15 Scorpions.

    The THANG

    Lazy Dora – we partnered up and did 100 merkins (each partner did 10 reps while the other partner was planking alternate until the team reached 100 total reps) 200 Squats (Partner one started with 20 reps while partner 2 stayed in the squat position, alternate until team reached a total of 200 reps) Finally 300 Side Straddle Hops (Partner 1 did 25 reps while other partner was lying on the ground holing his feet 6 inches off the ground) Exchange until 300 reps were completed.

    Triple Check – Divided into groups of 3 with Partner 1 running to building corner and back through the parking lot Partner 2 and 3 performed partner leg tosses switching when Partner 1 reaches school and swiching again when Partner 1 returns. Repeat 3 times.

    Paula Abdul – We moseyed to light pole near flag and started with rung 2 second light of building perform 5 Burpees, go back one light 5 buprees and we continued until the 45 minute mark and moseyed back to flag. (we did not sing her song of 2 steps forward and one step back but have a sound bite for you on this post!)

    Moleskin We circled up and brought up some F3 brothers we have not seen for awhile (Helix – Sounds like his daughter is recovering well and Phonics has to swim for awhile while his knee is recovering we hope to see you soon brothers) October 19 is poker night at Mr Holland’s place details to come. We discussed up upcoming events and if you have links please post to this back blast. Have a great day everyone! Cheers….CB

  • The Field and Cage @ WDOG

    15 morning warriors showed up this morning for a hump-day workout and we started off the following way:

    COP

    Mosey from flag to crop circle at Amphitheater entrance and circled up for:

    20 SSH, 10 arm circles small and 5 big, reverso then 10 DQ, 20 Freddie Merceries, 10 hand release Merkins and 15 scorpions. Mosey to field across from Tower.

    The THANG:

    Dora 1-2-3 where we partnered up and one partner ran the length of the field and back as the timer, the partner teams had to complete 100 merkins, 200 squats and 300 Side straddle hops switching between runs and continuing the count. YHC asked for a 20 count then we moseyed to the cage. Great working out with Oyster and Mr Holland. (Note that Mr. Holland and I counted together to keep the work out equal to the partners)

    Cindy (with CB modification) We partner up again and do this workout for 20 minutes (thank you Greenbow for keeping the time). Partner 1 runs to the Hydrant and back, Partner 2 completes 5 pull-ups, 10 merkins and 15 squats. Partner 2 runs to the Hydrant and back while Partner 1 completes 5 pull-ups, 10 merkins and 15 squats. This continues for 20 minutes. Firemen Ed almost completed a close inspection of the Hydrant when tripping over the shut off in front…glad he was not hurt as this should be in his wheel house! (Please note that the exercise guide has you continually doing the 5,10,15 reps(no run) and the goal would be to complete 20 reps of the workout in 20 minutes.) This would be the Cindy with no modification. Great working out with EF Hutton and Emoji on this round!

    Mary

    We mosey back to flag and Numberama, Namerama.

    YHC was happy to see the crowd this morning as it is an honor to lead a workout with these fine F3 men. We had some announcements of some upcoming fundraisers and from what I remember there were 2 coming up in October/November.

    One is a mile run(walk) for a beer and I believe this is happening next week (someone please reply with the particulars).

    The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

    YHC took us out in prayer. Have a great day gentlemen, I always get off to a great start when I have this workout in the morning. See you all in the Gloom…Rock the Day!…CB

  • Penta Check @ DaVille!

    Well no one wanted the Q for Tuesday so 9 Davillians decided that a hot potato was in order and went down something like this:

    COP – Corned Beef led the warm up by moseying to the front of Atlee HS next to bus loop and we circled up for 15 SSH, 10 slow DQ, 10 Imperial Walkers, 20 4 count LBC’s, 10 4 -ct HC and 10 Hand Release Merkins passed Hot potato to Opus.

    Mosey to tennis courts for a suicide dora with 100 merkins, 200 LBC and 300 SSH. partners switched after a suicide run from baseline to service line, back to baseline to net, base line to opponent service line then baseline to opponent base line and back. Switch with partner and continue until all reps are complete. Opus passed hot potato to Emoji.

    Mosey to back of school to weight room wall and we performed a triple check; however, each partner had to run to five different trees. So like a triple check with 2 bonus rounds! Partner one, ran to 1 tree and back(timer), partner 2 LBC’s, partner 3 donkey kicks on gym wall. So we did 15 reps where each partner was able to touch five different trees, this worked well as we kept counting to one hand and could use the other hand to touch the tree. Emoji passed potato to Spike.

    Mosey to bus loop and we go to the benches and start Jacob Ladder 11. We start with 1 dip mosey to light pole at the other end of loop and perform 10 burpees, then mosey back to bench 2 dips and run to pole and 9 burpees, we had to audible due to time when down to 6 burpees and 4 dips, mosey back to flag.

    Numberama and Namerama.

    We talked about missing Davillians lately and hope to see them soon in the gloom. We were updated on Helix’s family and Spike took us out in Prayer.

    Proud to be around the F3 Davillians and see you all in the gloom! CB