Author: Corned Beef

  • 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

  • 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.