F3RVA

Author: Corned Beef

  • Hot Pans and Cold Customers

    COP

    YHC was coming in hot with a Pug delay at home, Mustang took the lead to get us to the East Entrance of Atlee High School. He passed back the baton to YHC and here is what went down: 20 SSH, 10 DQ, 10 4-ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We set up 4 stations, station 1 is run to wall and do 10 dips return as the timer (P1), P2 Wall Sit, P3 Donkey kicks, P4 20 Merkins. We rotate through all these stations for 1 set. We did this 3 more times for 4 sets…(just completed the daily merkin count required for the day! Bonus and donkey kicks were no joke…especially the 4th rep!

    Mosey to parking lot for 11’s. Start at island with 10 squats, walking lunge to light pole (about 75 feet away) 1 LBC then return to island for 9 squats, lunge back to light pole sor 2 LBC’s and continue to 1 squat and 10 LBC’s. All brocode style, hanging together.

    COT

    We returned to starting point and circled up for 1 minute of stretching.

    Moleskin

    We had a special guest from Marietta, GA…Steamer who is a salesman visiting the Richmond area. We were discussing how a sale can quickly get off the rails by a spouse who is not interested or motivated in the product…in this case Pots and Pans, they are not the cook….but want to weigh in for the partner who cooks and not go through with the purchase…in this case, because the uninterested spouse is too drunk to make a decision…ouch. Hat’s off to the salesmen in the world…which is us in many ways, as a good husband, good father, and ultimately and most importantly, ourselves. We matter and F3 continues to re-enforce this feeling. Keep posting gents, as I am honored to lead and will see you in the gloom soon! Cheers….CB!

  • Best Worst Playoff

    YHC posted this morning with some gear for a Tabata workout. After a tough beatdown from DaPile, YHC wanted to concentrate on some exercises to further develop the recovery workout so here is what went down on the cold wet am workout:

    COP

    We mosey to the East Entrance of Atlee High School circle up for 10 4ct SSH, 7 DQ’s, 10 4ct Helicopterss, 15 Arm circles, 10 small and 5 big, reverso.

    THANG

    So YHC busted out a jumprope for one station, 20 # KB for another station and 26.5 # KB for the third station. We started the Tabata App and stayed at out station for a set of 8 reps of 20 Exercise with 10 seconds of rest in a set. So the first 3 stations were jump rope, KB squat with 26.5 pounder and KB shoulder swing for 20 LB KB. We each did one set. Next up was Jump Rope for on station again, 26.5 we did flutter kick with a pump of the KB and tricep extension with 20 # KB. we each did one set on each station. Finally for the last set – Jump rope, Calf raises with the 20 # KB and Arm Curls with the 26.5 KB. We go through 2 stations and we were getting close to time so we moseyed back to flag.

    Numberama, Namerama…Mustang took us out in prayer.

    Moleskin

    We had alot of mumble chatter with the discussion of the football games this weekend and all stated that both games had a great start, seemed like it was going to be competitive and then flop the second half the tides turned on both teams that seemed to have a command in the first half and poised to close out the game in their favor…not to be the case…hence the Best to worst playoff for the superbowl championship.

    Have a great week everyone and hope to see you in the gloom soon.

    Cheers…CB!

  • Humpday workout Coffee After

    YHC signed up for 1st Watch Q today and was pumped to catch up with the gang. Wanting some coupons for this workout Kubota Load up enough for 8-10 PAX…well we had 14 show up this morning and an Audible had to happen! Here is what went down this warmer morning!

    COP

    We run a lap and 1/2 to circle up on the back side of the lot for 20SSH, 10 DQ, 10 4ct Helicopters, 15 arm Circles (10 small 5 Big), reverso, 20 LBC’s 10 reverse scorpions, 10 scorpions. Then YHC had everyone count off up to 3’s and we had 2 teams of 5 and on team of 4. We grab one coupon for each team and mosey to parking lot behind church across the street.

    THANG

    We set up 4 stations with 2 people working together at a station for the 5-man teams of 1’s and 2’s.

    Station 1 – run lap as the timer, station 2, flutter kick while pressing block (5-man team would do 5 presses and exchange with partner while doing flutter kicks), station 3 calf raises and station 4 alternating lunges. We rotated through each station to complete a set and did 2 more sets to complete a triple check.

    4 stations again, station 1 – Run Lap, Station 2 block curl 5-man team would curl 5 times then pass to teammate for 5 curls, station 3 – LBC’s, Station 4 Curb Dips. We rotated through each station to complete a set and did 2 more sets to complete a triple check.

    Mosey back to Flag

    MARY

    We circle up and plank up, holding plank we rotate around with each person doing 5 reps of a push up…Senior Frog, most original and Fudd the hardest with Clap merkins. Thank you Kubota for Bringing the blocks(Coupons) for the workout this morning!

    Numberama, Namerama, YHC took us out in Prayer.

    Announcements

    We went to Starbucks for coffee after (about 10 did from the workout) as it was great conversation with the PAX. Worth getting up early for and we look forward to seeing you in the gloom soon! Cheers…CB!

  • Quiet Start gang finish

    YHC showed up for a 5am start and met up with Yard sale to begin our ruck. Here is what went down:

    We began our route to over the tracks and around Sancerre Community through tunnel and back to school for 1.4 miles , we pick up Bulkhead and Hotel California for a Giles route and return through trails back to Giles road and Atlee High School for 2.21 miles.

    Route Below

    Runners ran 4.25 miles this morning.

    Numberama, Namerama Phonics took us out in Prayer.

    Have a great day gents we will see you in the gloom soon. Cheers…CB!

  • Postulate

    We had 2 runners and 4 ruckers this morning for our workout. We met at 5:30 today due to weather delays, and here is what went down:

    Ruckers walked a Giles loop and runners posted about 4 miles today. WE had great mumblechatter about the Wildcard football games, the Iowa Caucus and life in general. Some fun facts came out and YHC had high school memories of postulates as defined in geometry. For a refresher for some home-schooled folks a Postulate is a statement that is assumed true without proof. Like Corned Beef is a stud, Yardsale is an awesome skier, Bulkhead loved being a Marine!

    So, in Math (Geometry) there are 6 Postulates ( I knew 1,3, 4 and 6 had to look up the others)

    1. A line contains at least two points.
    2. A plane contains at least three noncollinear points.
    3. Through any two points, there is exactly one line.
    4. Through any three noncollinear points, there is exactly one plane.
    5. If two points lie in a plane, then the line joining them lies in that plane.
    6. If two planes intersect, then their intersection is a line.

    We never really came up with these 6 during our discussion as we were having too much fun with life’s application…Men are pigs, the wife is always right, and some more that you had to be there to appreciate!

    Numberama, Namerama

    Phonics took us out in Prayer

    Always great to get out with the PAX. Have a great day Gents! Cheers…CB!

  • Dark start…Coffee After

    YHC was ready for a nice weekend workout, the wind blew the areas dry from the overnight rain, cool comfortable 50 degree morning and here is what went down:

    The runners (Spit, Mr Holland, Opus and Speakeasy) met @ 6:15 this morning to get in 8.5 miles. They ran through Giles, Craney Island, across 301 to Richmond Time Dispatch Building and back.

    The Boot camp Gents moseyed to the West Side of the Atlee High School Entrance circled up for 10 Helicopters, 15 SSH, 10 DQ’s, 15 Arm Circles, 10 small 5 big, reverso, 10 4ct LBC’s, 10 4 ct American Hammers, Reverse Scorpion, Scorpion and 20 Merkins.

    THANG

    Mosey to basketball court set up 4 corners and break out a 20# KB, Workout Band, Body Weight Exercise, Jump Rope. Runner starts at KB corner and runs to C2 to exchange, C2 runs to C3 to Exchange and C3 runs to C4 to exchange C4 runs to C1 to exchange. This is a fun 5 man workout as the running, exchange time acts as the timers, the PAX at each station works out until they are replaced by the runner. We did this 3 rotations for a triple check.

    Next we set up four stations P1 – Pull ups, P2 – leg raises on a decline bench with bar(this one was hard), P3 – Dealers choice with workout circle of items, P4 – Side twist with band and P5 – Ran accross court suicide as the timer. P5 to P1, P1 to P2, P2 to P3, P3 to P4 and P4 to suicide run for one set. Repeat sets until all Pax completed a station for a complete rotation. 2 more rotations for a triple check. Mosey to tennis courts.

    We line up on side line and lunge to opposite side and bernie sancers back, run to opossitie side line of 2nd court Bernie Saunders Back. Al Gore for the six.

    Line up again and lunge to opposite side line of court 1, reverse lunge back, kariokoe to opposite line of court 2 kariokie back to start Al Gore for the 6.

    Mosey to school wall and line up in the invisible chair(IC). Start on one end with the Pax doing IC with first person 5 Donkey Kicks, then back to IC, next member does 5 DK’s on down the line until the end.

    Mosey to the Flag, with one minute stretching. Numberama, Namerama Mr Holland Took us out in prayer.

    We then went to Local Cup for 2nd F.

    Have a great weekend and we will see you in the Gloom soon, Cheers…CB

  • KB Plan B

    So YHC had a plan for a KB workout; however, one member of the PAX did not have a KB so Plan B went into effect and here is what went down.

    COP

    Warm up with 15 SSH, 10 DQ, 10 Helicopters.

    THANG

    With 3 KB and 4 PAX this is Plan B. Set up a 1 KB in a parking space as a station. The 4th PAX will run a lap as the timer. We did a triple check and the first rotation of Exercises was Alternating lunge 35# KB, KB clean with 26.5# KB and Shoulder raises with 20# KB. We did 3 rotations.

    Next Group was Flutter kicks while holding 35# KB in air. Lawn Mower with 26.5# and Around the world with 20#…3 rotations

    Final set Curls with 35#, calf raises with 26.5# and triceps with 20#. We only had time for 2 rotations as we stretched for 2 minutes.

    COT

    Numberama, namerama YHC took us out in PRayer

    Moleskin

    Welcome back to Rounders as he has been out with ACL surgery and recovery…run was slower as expected with recovery but great to see you here!

    We have a 2nd F at the PBR on Route 301 (North of 295) on Chamberlain Road (Route 301). Come out if you want to catch up with the DaVille gang.

  • Manndate Tabata Time

    YHC arrived early to an empty lot…thinking solo broke out the Tabata app and in roll two more for the morning beatdown and here is what went down:

    Start with a warm up of 20 SSH, 10 Helicopters,10 DQ and 15 Arm Circles 10 small 5 big reverso.

    THANG

    Open up the Tabata app and we perform 8ea 4 minute sets of 20 second exercise 10 seconds rest (8 reps or this for each set) and the exercises were

    1 – KB merkin – push up with KB on one hand other hand on ground – slide KB to other hand in plan position then push up repeat until 20 seconds is up.

    2 – KB Squats, 3 – KB fluter kicks while benching KB. 4 – KB curls, 5 – KB alternating lunges, 6 – KB LBC’s, 7 – KB tricep extensions 8 – KB calf Raises.

    Run Lap for a cool down.

    Numberama, Namerama – Yardsale took us out in prayer.

  • 3 Amigos KB

    So we showed up expecting to have a 4th post, YHC decided to start the warmup and kept going with the workout.

    COP

    20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles, reverso.

    Thang

    So we did a perpetual lap with a rep workout with the KB at the start finish line. We performed 10 – 20 reps depending on the difficulty of the routine. KB swings, Alternating merkins with KB, KB thrusts, KB curls, Demon crushers, tricep extensions, around the world.

    We did a lap around the lot between each rep.

    Nice conversation and workout.

    Numberama, Namerama, Booboo took us out in prayer.

  • Red Dragon @ DaVille

    YHC was ready to start the week with a Tabata workout at DaVille and 2 more joined then an out of town F3 brother(form Greensboro) posted this morning.

    COP

    We started with 20 SSH, 10 DQ, 10 Helicopters, 20 LBC’s, 10 Alabama Prom Dates and 10 Reverse Scorpions.

    THANG

    So we set up for the tabata work out with 9 cycles of 4 minute sets. Each 4 minute set was 8 reps of 20 seconds exercise with 10 second rest. Below was the exercise for each set.

    Set 1 – Hand release merkin 10 reps then plank for remaining time in 20 seconds, Set 2 – Alternating lunges, Set 3 – LBC’s, Set 4 – Carolina dry docks 10 reps then plank for remaining time in 20 seconds, Set 5 – Reverse lunges, Set 6 – Freddie Mercuries, Set 7 – Squats, Set 8 – Flutter kicks and Set 9 plank.

    COT

    Mosey back to flag, numberama, Namerama, YHC rook us out in prayer.

    It was great to see Hotel California post again, and nice to meet Red Dragon from Greensboro.

    Have a great week gents….Cheers, CB!