Author: Corned Beef

YHC was ready for a cool morning workout and below is what went down:

COP

We mosey to the West Entrance of Atlee High School and form up by the bus loop. We square up for 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Scorpions and 20 merkins.

THANG

With 4 in the PAX we set up four stations. Station 1(S1) – runs lap on inner loop as the timer. S2 – Squats or Lunges, S3 – Bench Dips, and S4 – 40 merkins. We rotated through each station to complete a set. We did 4 sets for a quadruple check. This took about 35 minutes and we moseyed back to flag for 5 minutes of stretching and we wrap up.

COT

Numberama, Namerama YHC took us out.

It was great to have Rounders back this morning. Have a great week gents we wukk see you in the gloom

YHC busted out the Tabata app for the 4 regulars of DaVille this fine morning and here is what went down.

We mosey to the West Entrance of the Atlee High School at the bus loop for a quick COP of 20 SSH, 10 DQ’s and we start the Tabata App. 4 minutes divided by 8 30 second efforts 20 sec exercise and 10 sec rest. We had time for 8 rotations. We started with Carolina Drydocks (10reps then plank during 20 seconds), Lunges (alternating legs), LBCs, bench dips, Alabama Prom Dates, squats, flutter kicks and merkins. Mosey back to flag and Boo Boo took us out in prayer.

Great workout this morning gents, South Park discussion was classic…you had to be there to appreciate it. A great start to this week for sure.

Have a great week gents! Cheers…CB!

With 4 posting in the PAX, we were thing hot potato; YHC pulled out a Basketball and jumprope from the trunk for this workout. Here is waht went down.

COP

We mosey to the West Entrance of the Atlee High School at the bus loop. We circle up for 20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles (10 small and 5 Big) Reverso, 10 Ukrainian soldiers, 10 LBCs, 10 reverse Scorpions, 10 scorpions and 20 merkins.

THANG

We start with a Triple Check with 4 stations. Station 1 – Run lap as a Timer, Station 2 – Bench step ups, Station 3 – 20 merkins then rest, Station 4 – alternating lunges. Each member of Pax rotates through and complete a set. we do 2 more sets for a triple check.

We then mosey to the Basketball courts and set up for 4 corners, corner 1 – 10 Alternating lunges, Corner 2 20 merkins, Corner 3 30 LBC’s and Corner 4- 40 SSH’s.

Next we set up 4 stations – Station 1 – Basketball shooting hoops and need to make 3 shots as the timer, Station 2 jump rope, station 3 – squats, Station 4 LBC’s. We get through 2 rotations of all station and mosey 2 flag for COT.

COT

Numberama, Namerama – Mustang took us out in prayer

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!

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!

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!

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!

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