Author: Corned Beef

YHC arrived to an empty parking lot and initially thought that it was going to be a solo ride in the gloom this morning. However, Phonics came in hot and here is what went down.

COP

We stay in parking lot to warm up with 15 SSH, 10 DQ, 10 Helicopters, 15 armcircles 10 small and 5big, reverso, 10 imperial walkers, 20 lbc’s and 10 4ct american hammers.

THANG

We mosey across the street to the path for the bridge above the train tracks. It is Dora time. We start with 100 lunges, 200 squats and 300 LBC’s. We alternate with one partner running to the stop light ahead sign and back. Repeato and we have a great workout for this am as we mosey back to the flag.

Numberama, namerama, YHC took us out in prayer.

YHC was ready to start the week off as this is the first day off for the teachers of the group we were going to get a 30 minute workout in then off to Rise and Shine for a 2nd F breakfast with the PAX that posted today. We had 7 and here is what went down:

COP

We mosey to BB courts and circle up for 20 SSH, 10 DQ’s, 10 Helicopters, 15 Arm circles(10 small and 5 Big), Reverso, 10 Imperial Walkers, 10 Alabama Prom Dates, 10 reverse scorpions and 20 LBC’s.

THANG

So we had Corned Beef’s Gym set up with 6 stations and the 7th person ran a lap as the timer.

Station 1 – Jump rope, Station 2 – Bench press with 60 # band, Station 3 – Curls with 50# band, Station 4 – Squats with 40 # band, Station 5 Shoulder extensions with 20 # Bands and Station 6 – stand a twists with 30 # band.

We were able to complete 3 rotations of all the stations before we wrapped up and meseyed to the flag.

COT

Numberama, Namerama, YHC took us out in prayer.

Congratulations to Spit on his 1000th Post as this is quite an achievement and the energy needed to sustain the region and devlop F3 in DaVille. It was also great to see Trout who has not posted in awhile!

Have a great week Gents! See you in the gloom soon!

Cheers…CB!

Planted the flag…no PAX..no Problem…Murphy is always around and was great to reflect while getting some reps in! 300 squats , 200 Merkins and 100 pull ups!

Ran to the bars and slow mosey back.

Hope to see you in the gloom soon. Cheers…CB!

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!