Author: Corned Beef

  • Split Tomato

    YHC was excited to get the week going with a Tomato Run and we had a group of 3 and 2 running two different routes. Here is how it went down:

    Mud Face and No Idea started on a route that YHC scope out on a bike last week where they leave Atlee High school and go over the train tracks and take a right to the dead end spur road return to Atlee station Road to church and return, this is a mile and hilly so should be able to get in 3-4 trips, they returned and went through the sprinklers for relief.

    Trout, Marco Polo and YHC ran behind Atlee High school to Honey Meadows to the cut thrpugh to Kings Charter to Ivy Banks Road and Back and that equated to 4 miles. Marco Polo kept the pace fast and ran ahead and we had to flag him down a couple of times to make the correct turns, he chose to run in front of the schools while Trout and YHC ran behind and we met up at the end.

    Numberrama and Namerama

    We discussed the IronPax Challenge and the new venue change from the Creek, look for an update from Spit on the change in the News Section.

    YHC took us out and have a great day folks! CB

  • Chipped Beef

    Daville welcomed five morning workout warriors and during the COP a 6th man came to join us in the gloom. YHC is happy with the even number total 6 makes 3 partners and 2 triple check groups…here we go!

    COP

    20 SSH, 10 DQ, 15 arm circle 10 small 5 big, Reverso, 20 Freddie Mercuries, 15 hand release merkins, mosey to Picnic tables.

    The THANG

    YHC started to demonstrate the Coyote Ugly exercise with Opus holding feet and quickly called an audible to modify with feet firmly planted on the ground and started with 1 merkin on the ground, lift chest to seat, 1 merkin, then table 1 merkin, down to seat 1 merkin then down to ground 1 merkin. We repeated up to 5 reps each then back down to 1. So we will call this round Chipped Beef (thank you Opus as we started with chipped teeth had we tried to continue in the original prescribed manner).

    Mosey to grass for partner leg toss 20 reps each, then divide into groups of 3 for a triple check. Partner 1 runs a lap around bus loop(timer), partner 2 Copper head squats, partner 3 – 10 hand release merkins and 10 LBCs repeating 10 and 10 until partner 1 returns. We did this 3 times.

    Mosey to wall for balls to wall we started chicken peckers (5 reps) starting with left man working to the right, the other 5 held a BTW head stand during this round, when last man reps were complete, drop feet to ground and did 5 donkey kicks. We recovered for 15 seconds, returning blood to feet and legs and repeated this combination 2 more times.

    Mosey back to flag for some Mary closeout ring of fire, 10 reps of 2 count scissor kicks, mountain climbers, four count merkins, LBC’s, diamond merkins, and box cutters.

    Numberama, namerama

    Emoji took us out in the COT.

    Enjoyed the gloom with my F3 brothers this morning. CB SYITG

    Announcements – TYA will be hosting Dogpile for the 5 year F3RVA anniversary…please try to make this convergence event! The retreat will start from there. Directions to destination will be passed out or relayed at Dogpile after the work out.

  • Check your headlamp

    Four men showed up for the Tomato Run start @ 5:30. YHC had his headlight out ready to start and it would not work. Lab Rat offered his and pulled out a belt lamp so we could get on the road for our morning run.

    The THANG – We started on Atlee station Road went over the tracks and made the loop in the Craney Island neighborhood and returned to Dewitt went around church parking lot, back to Atlee Station over the tracks and into Giles neighborhood to first turn circle, returned to Atlee HS parking lot for lap in parking lot to complete 4 miles. Mudface showed up from his route and we totaled 5 at the end of the morning.

    YHC was very thankful for Lab Rat’s head lamp otherwise we would have stayed around the well lit school lots running laps.

    Numerama, Namerama.

    Congratulations to the Daville folks that participated in the Colonial 70 this past weekend. We look forward to catching up when they return to the gloom.

    Retreat is this weekend, TYA has his 5 year anniversary beatdown at Dogpile on Saturday.

  • 4 Blimps and other fun

    6 Warriors showed up at the Creek for some Friday morning workout fun.

    Here is what went down:

    COP 20 SSH, 10 DQX,10 Imperial Walkers, 20 LBC and 10 Hand release merkins

    The THANG

    Mosey to starting point (1st building Corner) and did 1 BLIMPS as a group. (B-5Burpee, L-10 lunges, I-15 Imperial Walkers, M-20 Merkins, P-25 Plank Jacks and S-30 Squats) Repeat at each corner for total of 4 Blimps. We did this together as a group for all rounds. We moseyed to the corner near the Tower and divided into teams of 3.

    Triple Check, Partner 1 – run to sign and back to start(timer), Partner 2 Scissor Kicks, Partner 3 Jump squats and repeat 2 more times for the Triple check.

    Super 10 Part 1, we started with 1 Merkin and 1 LBC, then 2 merkins and 2 LBC, continued until we reached ten reps each. Mosey to the picnic table shed.

    Super 10 Part 2, Pax started with 1 Step up and 1 Dip, then 2 step ups and 2 dips, continued until we reached 10 reps each. Plank when finished to wait for the 6.

    Mosey Lap around church to flag.

    Numberama, Namerama

    YHC was glad for the cooler morning for this workout, Emoji is excited to help with the Colonial 70 Challenge that starts early Saturday morning, like 0130 early. Good luck to the team and we look forward to catching up with the group next week when they will be in recovery mode.

    YHC took the group out in prayer and mentioned Emoji’s coworker Becky whose Husband is suffering from multiple ailments and has been hospitalized. We pray for his recovery and to give strength to his family during this difficult time. We also prayed for Helix’s daughter Laura and her family as they are still going through testing and treatment. Thank you, No Idea, for the update.

    See you in the Gloom … CB

  • The CREEK IronPaxChallenge WK1

    COP

    20 SSH, 10 DQ, 10 HC, Arm Circles 10 small 5 Big, Reverso, 10 Harry Rockettes, 5 4-ct Merkins, 10 Freddie Mercuries

    The THANG

    Mosey to Field that has been prepped for Killer B Challenge

    We did 5 rounds for Time after a walk thru demonstration of the following :

    B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups.

    B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups.

    B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups. Then Bear Crawl back to starting line.

    After 5 rounds We checked our time and posted:

    Corned Beef: 31:43 Trout 32:52 MudFace 40:30 Chewy 41:29

    Mosey to Parking lot for cool down. We had small numbers today but big efforts in this PAX Challenge. Spit will be the Q for the remaining Creek workouts in September. I hope other AO’s are participating as we would welcome anyone to visit us to get their time and have fun doing it with some F3 brothers ‘north of the wall(295)’.

    Finally, in starting this challenge, watching the F3 video week one demonstration, the 300 movie came to mind so I hope you enjoy the clip! When that movie came out, getting the actors in shape for this movie was paramount. Mark Twight was the strength coach for Gerard Butler(actor in the clip) and his 300 work out has become legendary in the High intensity training arenas.

    I look forward to seeing you on the Gloom — CB

  • How do you say Henrico ?

    What a day for a VQ, dark and a cool 68 degrees for 15 F3 men to take on WDOG and the morning went something like this:

    COP – Mosey to the Ampitheater for some warm ups:

    20 SSH, 10 DQ (slow pace for us old guys), 10 Arm Circles small and 5 more big then Reverso 10,5, 11(that’s right) helicopters, 10 4 count merkins

    and 10LBC’s. My heart is jumping out my chest now.

    THE THANG

    Mosey to the Barrel and start with 10 donkey kicks run down the hill up the other side to perform 10 cranes(karate kid) 5 each leg. Triple check so we did this fun activity 3 times. Early finishers planked until the remaining group finished. YHC asked for a 10 count and received a 10 then 1! This group is ready for more so…

    Mosey to the Triangle road of pain, at top of hill start with lunges from crop circle to intersection, run down hill, 20 LBCs and Bernie Saunders up the hill to crop circle, we did this 3 times. Early finishers planked and YHC asked for a 10 count and received all 10 numbers this time…ok better we are feeling some pain now.

    Mosey to the rusty cage(thank you Swirly for the tour guide direction) and we divide into groups of 3. Partner 1 is the coach, partner 2 gets into the pullup position with chin over the bar (this is very hard to maintain). Partner 3 runs to the hydrant and back as the timer, this was a triple check and looked much easier on paper, very hard to execute but everyone gutted this out and stayed with the cage.

    Mosey to crop circle on the way back to the flag start position and stopped with line on each side facing each other to do 10 booyah merkins and 20 booyah situps(legs interlocking…almost a good idea) where in the up position we alternate hand slaps, but some faces were getting in the way.

    Mosey to the start point and circled up.

    Numberama and announcements and YHC took us out.

    YHC wants to thank everyone that showed up today, with little sleep as I was excited to do this and nervous that I would over sleep…not possible. We had alot of mumble chatter especially with the crane activity at the start and it is quite a sight to come up the hill and see 10+ grown men performing the crane and was glad we were on the ground and not a piling (we heard yellow card, sweep the leg, and your Bruce Lee(I’m sorry Mr. Miyagi) sound effects to fill the morning gloom. The triangle was a small shout out to the BRR men as we wanted a little cardio work out. The cage was a beast and everyone gutted this out. No one took a break we worked out the entire 45 minutes and it was an honor to lead this group of fine men! Gumbo had the rat workout outfit, classic and we discussed how to pronounce ‘Henrico’ and thank you to Gomer Pyle for getting Hollywood and Dabo to this workout. Phonics was the catalyst that compelled me to join the F3 brotherhood on May 14, 2019…and now I am on the Q sheet! I look forward to seeing you in the gloom. Cheers! CB

    Announcements:

    Timberwolf Convergence is the Monday(Labor Day) workout and will start at 7am!

    Vinny is finalizing the gift from F3 for WOJO’s family.

    BRR is in 7 days and a wake up…so good luck to the men taking this on.

  • Hot Tomato

    Tomato Run

    It was a nice cool morning for a run and with no Q we discussed running routes while stretching and started promptly at 5:30. Our route was the following: Left on Atlee Station Road, run up the train overpass and continue on Atlee Road, take a right on Dewitt Drive then a right on Aaroe drive down the big hill and back up to DeWitt with a left on Westone Road to Atlee Station Road up to train overpass towards Halifax Drive(new Giles Development) to Willies Way trail and looped back to Atlee and this was about a 4.27mi route. Trout, Glide and Shakedown set the pace and I had the 6 all to myself. We still clocked in under a 9′-22″ avg mile pace so not a bad morning. MudFace and No Idea did their normal route around Atlee and Giles.

    Numerama and we discussed the upcoming week with reminders of the Timberwolf Convergence on Labor Day. We will be meeting @ 6:20am at the Wawa on 301 to form a couple of clown cars for the 35 minute ride.