Author: Corned Beef

  • My Pleasure at WDog

    No Q on the Q sheet meant that a Hot Potato was in store for this workout and here is what went down:

    COP

    Faceplant took the helm and had the PAX mosey to the mosh pit in the Amphitheatre where we circled up for…Stretching, we started with dead man hang, 4ct slow Abe Bigoda (DQ’s), Shoulder stretch, plank to 6 inches above ground back to plank, right side reach to the sky, left side reach to the sky, Wilson’s Wife, Fudd, 20 SSH, leg streches, groin stretches.

    THANG

    Then to get out we perform 1 merkin at 1st step, then 2 merkins, going up to five, then down to one, then back up to 3 at the top step.

    Next, we mosey to the Triangle loop. As we had 7 total, we had one group of 4 and one group of 3 for a triple check. P1 – Ran lap around Triangle as the timer, P2 – Air squats (round 1) and alternating lunges (round 2), P3 – LBC’s (Round 1) and WW2 Sit ups (round 2). We make an Audible hand off after 2 rounds and Mosey to Penny ‘Ha stage to find…no Coupons!…Ok mosey to rusty cage for another triple check. P1 – runs to hydrant and back as the timer. P2 – Pull ups or Chin ups. P3 – Step ups on the wooden block.

    Mosey back to Flag

    COT

    Numberama, Namerama, Corned Beef Took us out in prayer.

    Moleskin

    So, we had an FNG, and we felt it was important to get him a tour of some of the great areas in this AO and we just scratched the surface. Alex Page – FNG 41 first concert was U2, first job with a W2 was Chick Fil-A so ‘My Pleasure’ came out immediately and was well received by everyone! The group assured Alex that a memorable name is key…and will grow on you. So welcome to the F3 RVA group!

    We had 2 prayer requests as Faceplant has an uncle dying of cancer and is in hospice care, Hitch hiker’s daughter is starting kindergarten and is adjusting to not being home, rather at school and aftercare…so prayers to the two brothers this morning.

    We had a nice workout this morning and it was an honor for 2 VMI guys to lead the workout today. Have a great day gents and see you in the Gloom soon. Cheers….CB!

    Announcements

    Labor day Convergence is at 7am at Dog Park. We will have 3 Q’s for this one to make sure everyone who posts has some individual attention! The Q’s are FUDD, OYSTER and CORNED BEEF. The regions are represented and we look forward to seeing you on Labor Day!

  • Truck Central

    YHC arrived early to a peaceful AO at the Forge, planted the flags and watched the group of 10 more men arrive for a morning beatdown. Here is what went down this morning.

    COP

    Mosey down to the bottom cud de sac and circle up to perform 20 SSH, 10 DQ’s, 10 Imperial Walkers, 10 Russian Soldiers, 15 arm circle 10 small and 5 big, reverso, leg stretch, 20 LBC’s, 10 windshield washers, 10 Alabama Prom Dates (4ct), 10 scorpions and 20 merkins.

    THANG

    We divided in to 2 groups of 4 and 1 group of 3 for a triple check. P1 Ran to the access road and back (About 2 pole lights) as the timer, P2 Hand release merkins and P3 LBC’s. Each partner rotated to complete a set and then repeated 2 more sets for a triple check.

    Next, we formed a line at the pole light and lunged to the next light, performed one burpee, reverse lunged to the next light, 2 burpees, Karaoke(facing school) to the next light for 3 burpees, Bernie Saunders to the next light 4 merkins, Karaoke (facing woods) to the next light 5 Peter Parkers, lunge to the next light 6 decline merkins with feet on the curb, reverse lunge to the last light for this workout and 7 reps dealers choice for push ups. Next mosey to the handrail on sidewalk to stadium and we performed 10 Jerkins, 10 dips and 10 bar merkins for a set and completed 2 more sets.

    Mosey up the steps by the stadium/school and take a right to the brick wall and do a wall sit. We then do 10 ea 4 count knee toe knee then wall touch (Thank you Orange Crush for this cool routine) 10 times. Do 10 donkey kick return to wall sit and do 5 4ct knee toe knee walls, 10 DK’s, then do 6 4ct knee toe knee then wall touch.

    Mosey to lot below top lot and line up for 11’s. bottom of hill 10 squats, Bernie Saunders up hill 1 LBC, jog back to bottom 9 squats, top 2 LBC’s and continue until 1 squat and 10 LBC’s. Mosey to flag for COT

    COT

    Numberama and Namerama, YHC took us out in prayer. Look at Slack for the Pickleball update, Labor Day Convergence and a 2.0 workout (Babies and M’s Also) on September 2.

    So YHC was watching everyone drive in big trucks and SUV’s for this workout and had to laugh as it was starting to feel like a project site and we were gathering to build something. I continue to be amazed with the newer men posting and some of the veterans also still working out and keeping up with the younger energy. It is inspirational and an honor to lead such a group this morning. Have a great day, gents and I will see you in the Gloom Soon! Cheers….CB!

  • Clydesdale Sighting

    YHC showed up to see an F3 brother he has not seen in awhile and the Summer Tour is in full force! It was hot so we mosey to a place in the shade after planting a SOJ American Flag, DaVille Region Flag, and CB Stars and Stripes. Here is what went down:

    COP

    We circle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 Alabama Prom Dates, 10 Scorpions.

    THANG

    YHC breaks out the Tabata app and speaker and we perform 8 cycles of 6 reps of 20 seconds exercise, 10 seconds rest and here were the exercises:

    Cycle 1 – Hand Release merkins, Cycle 2 – Squats, Cycle 3 – LBC’s, Cycle 4 – Carolina Dry docks, Cycle 5 – Alternating Lunges, Cycle 6 – Flutter kicks. Cycle 7 – Lunges for 2 reps, leg stretches for 2 reps, Wilson wife for 2 reps. Cycle 8 – Pigeon each leg for 2 reps, squat for 2 reps, leg stretch for 2 reps.

    We cool down with 3 laps around front parking lot walking for remainder of time.

    COT

    Numberama, Namerama, Chum Bucket took us out in prayer.

    Moleskin

    It was great to catch up with some brothers I have not seen in awhile as Offshore has been posting north of the wall we have seen each other more and it has been awhile since a Nancy Lopez sighting, always great to catch up with Chum Bucket too. We were talking about having a 2nd F next week so for those that need to check this box for the summer tour, please plan to come out to Dots Back Inn. The beer is cold and the apps are awesome!

    It was an honor to lead today gents and I hope to see you in the gloom soon.

    Cheers….CB!

  • Hotel California at DaPile

    Florence DM’d YHC to advise he is coming North of the wall for a beatdown. Also, word of a FNG was going to show up. We are getting ready to start and Speakeasy runs by to check in and continues his run for the next hour.

    Here is what went down:

    COP

    We start the slow mosey with Parking lot tracers, a DaVille tradition, and circle up for 20 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles(10 small and 5 big), Reverso, 10 Imperial Walkers, 10 Ukrainian soldiers, 20 LBC’s, 10 Alabama prom dates, roll over for 20 merkins.

    THANG

    We begin to slow mosey to the lawn movers and stop for 10 squats. Recover and slow mosey to basketball court. We start with 4 corners using the basket ball goals as the corners bro code style and have 10 Merkins at Goal 1, goal 2 – 20 lunges, goal 3 30 squats and goal 4 we have 10 smurf jacks, 10 overhead claps, 10 SSH and 10 smurf jacks for 40 reps total.

    Slow mosey to tennis courts. We line up to one side and as a group bear crawl to mid court and crawl bear back, bear crawl to opposite outside foul line and Bernie Saunders back. We do this routine 2 more times.

    Next is partner 4 corners – Corner 1 (C1) 2 people pass the 20# Kettle bell back and fourth copying a rep such as a curl, figure 8, around the world…, C2 lunges, C3 (timer) first partner to complete 40 jumps in a row with the jump rope, C4 dealers choice (wall sit, squats, reverse lunges). WE go to every station for 1 set and complete 2 more sets.

    Mosey to the benches at the bus loop. partner up again with different partners we do 10 step ups, 10 dips and 10 squats touching the bench with rear end for one set. Repeat 2 more times for a triple check.

    Slow mosey to flag. Speakeasy returned from running over 6 miles! Numberama, namerama…YHC took us out in Prayer.

    Moleskin

    Welcome to Andrew Ward for his first post. He showed up with a Nebraska trucker hat and pushed hard for this workout. His first concert was the Eagles so Hotel California came to mind and this is his F3 name. Welcome HC and we look forward to seeing you again soon! It was great to meet Carvana also as he is also new to F3 completing his 3 workout so far.

    It was a nice cool morning for this workout and it was great to see some brothers on the summer tour!

    Have a great weekend Gents…See you in the gloom soon, Cheers…CB!

  • Lonely Rutland Ruck

    YHC posted at 5am this morning and was able to get in over 4.2 miles. It was a great time to reflect and appreciate cool weather returning from San Antonio, TX where the high temperatures were over 100 all week.

    Have a great day and I will see you in the gloom, Cheers…CB!

  • Steamy PB

    YHC was pumped to have a Pickle Ball event for the gang this early am and 3 others showed up for the am workout and here is what happened.

    COT

    We mosey to the tennis courts between the Middle and High School, form a square and perform 10 4-ct SSH, 9 DQ’s, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 4ct LBC’s and in honor of Hardywood as YHC has not seen him in awhile, 10 Nancy Karrigans for the left leg, and then the 10 reps right leg…to get the guys awake this am YHC started this count with ‘why’, 2,3 and Pax replied on the 4 count with the number of the rep.

    THANG

    So YHC brought jump ropes and 2 Pickleball racquets. Bulkhead and YHC did 4 corners while Helix and Mr Holland played to 11. Once they reached 11 we switched and they did 4 corners with Jump rope in one corner and exercises in the other corners (dealers choice). We were able to get in 3 games each and almost out of time, moseyed back to flag for Mary for about 5 minutes. First Round, 5 merkins, 5 shoulder Taps, 5 jump squats and 5 burpee’s. Second Round, 10 2 count Freddie Mercuries, 10 4ct Crab cakes, 10 4ct American Hammers and 10 4ct Flutter kicks.

    COT

    Numberama, Namerama, Helix took us out in prayer. It was a hot and humid one this morning…have a great weekend gents, see you in the gloom soon.

    Announcements

    We will have a bike ride for this Tuesday’s Anvil run so if you want to come to this workout, please plan to bring a bike…this is also out of the comfort zone workout…so hope to see you on Tuesday, Atlee High School 5:30am! Cheers…CB!

  • Trout in the House

    YHC rolled up on an early this Monday AM expecting light numbers at the Pickle Ball craze is on @ Batteau. The flag is planted and look up to see a long lost F3 brother pull up…Trout, then Bulkhead…YHC is happy for this as we have great numbers now with 3 on a Monday. So here is what went down:

    COP

    We mosey to the West side of Atlee High School and triangle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles (10 small and 5 big), reverso, 10 4ct LBC’s, 10 Wind shield wipers, 10 Alabama Prom Dates, 20 merkins.

    THANG

    So bus loop action is happening with 3 gents today for a triple check. P1 – runs lap, P2 – 20 Carolina drydocks then Yoga moves until P1 returns (Fudd(downward dog), Wilsons Wife, plank all person’s desire to stretch and hold. , P3 -step ups on the bench, alternating legs. We rotate through stations for 1 set and repeat for 2 more sets for a triple check.

    Mosey to Bball Court 4 corners, Corner 1(C1) 10 merkins, C2 – 20 LBC’s, C3 30 lunges (alternating legs – 15 each leg), C4 – 40 squats. We fast jog between each station bro-code style.

    Last lap we perform 10 reps of the same exercises at each corner and walk between each station.

    Mosey back to flag for 2 minutes of stretching.

    COT

    Numberama, Namerama, Trout took us out in prayer.

    Great workout this morning gents…see you in the gloom soon, Cheers…CB.

  • Pre 4th at DaVille

    YHC showed up about 3 minutes early, planted the shovel flag and in rolls Yardsale. Expecting a light crow this week with many regulars out of town on vacation, the jump rope, and bands were brought out this morning for a Tabata Stretch workout.

    COP

    We start with a slow jog around the front parking lot then 20 SSH and 10 DQ’s

    THANG

    So we break out the jump ropes and start the Tabata workout. This consisted of 8 rotations of 8 sets of 20 exercise and 10 seconds rest. 4 minutes per exercise and we did the following today:

    Rotation 1 – Jump Rope, Rotation 2 – Alternating Lunges, Rotation 3 – Curls with the Bands, Rotation 4 – LBC’s, Rotation 5 – Downward dog Calf Stretches, Rotation 6 – Helicopters and armcircles – Alternating between each exercise. Rotation 7 – Stretching – Rotation 8 – Upper Body stretches.

    COT

    Numberama, Namerama, Yardsale took us out in prayer today.

    Moleskin

    With the holiday coming up tomorrow and YHC wanting to get more in tune with body prep for today, we concentrated on a low impact and stretching routine. This was a great recovery workout and should be ready to go for the convergence tomorrow @ DogPile 7am start.

    Hope to see you in the gloom some and have a safe day today…Cheers…CB!

  • Respect all around at DaVille

    YHC showed up to an empty lot with the exception of the joggers and walkers that post alongside the F3 AO. I see a car coming up from the tour and Pigskin pops out, we plant the flag and YHC then starts to jog and below is what went down.

    COP

    We start with parking lot tracers to get the heart pumping then we face each other for 20ssh, 10 DQ pigskin replied in Spanish count. 20 4 ct helicopters, 15 arm circles (10 small and 5 big), reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 20 4ct American Hammers, 20 LBC’s and 10 Alabama Prom Dates.

    THANG

    So YHC had his phone out for a Tabata as it has been awhile since this has been executed and did 8 sets of 4-minute reps that had 20 seconds exercise, then 10 seconds rest this is 8 routines per set. here were the exercises: 1 – Alternating lunges, 2 – LBC’s, 3 – 10 Hand release merkins then plank for remaining time in 20 seconds. (this was a gasser and the last 3 routines were rough…the hardest 80 push ups you will do…try it you will see.) 4 – Reverse lunges, 5 – Flutter kicks, 6 – Carolina dry docks, 7 – side lunges, 8 – Freddie Mercuries.

    COT

    Numberama, Namerama, Pigskin took us out in prayer.

    Moleskin

    YHC was glad to see Pigskin show up as it has been a long while since we worked out together. Really enjoyed catching up and pushing each other on this one. It seems like the lower numbers get a better workout for sure.

    I look to see more brothers in the gloom soon, have a great week and Cheers….CB!

  • Cajun Pasta for Breaking Bread

    For the Sunday evening meal, YHC decided to do the classic cajun pasta with chicken and polska kielbasa. Made a salad with two dressing choices(croutons on the side), Sourdough garlic bread and chocolate chip cookies for dessert.

    This is a fun meal to make and was glad to get this to the group today. Arrived at 5:25 and the they were ready to eat…honored to make this meal.