Author: Corned Beef

  • 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!

  • DaVille 10K and Bulkhead Breakfast

    A clowncar(truck) of 4 posted with 4 DaVillian for a special 10k ruck at DaPile. Below is our route:

    We walked through 2 neighborhoods on trails and wrapped up at 7:30am.

    Numberama, Namermama, Opus took us out in prayer.

    We then posted at Bulkhead’s house for breakfast where we had homemade scones from Opus, a Kringle from the Clown car guys, Bacon, Sausage, Eggs cooked on a flat top with Irish cream coffee, Bourbon Coffee. Speakeasy, Mustang and Choo Choo showed up also for the 2nd F where we were also learning about cricket as Bulkhead had a game on for us to learn the rules, etc…

    We had a great visit and it was fun catching up with gents south of the wall.

    Have a great weekend and I hope to see you in the gloom soon…Cheers…CB!

  • Soccer Carpool

    YHC was pumped to see the First Watch AO again, so flag was planted and here is what went down

    COP

    Mosey from Flag to corner of lot and circle up for 20 SSH, 10 DQ, 10 Helicopters, 10 Ukrainian Soldiers, 20 LBC’s, 10 reverse scorpions, 10 Scorpions.

    THANG

    with 9 people a triple check is in order and P1 ran a lap around the lot as the timer, P2 – Hand release merkins, P3 – LBC’s. Rotate through all partners to complete a set and performed 3 sets for a triple check.

    Mosey to parking lot behind church. We line up as a group and all bear crawl 4 spaces, lunge 4 spaces, Bear Crawl 4 spaces. Return with lunge 4 spaces, bear crawl 4 spaces and lunge 4 spaces. We repeat this one more time.

    Next as a group we do the 7 of Diamonds. With robust mumblechatter we dop for 7 burpees, thne group run to next corner for 7 merkins, next corner for 7 merkins then 7 burpees for the final corner.

    We then do 14 squats at each corner.

    We do 21 LBC’s at each corner

    Finally complete 7 smurf jacks, 7 SSH, 7 SJ and 7 Overhead claps for 28 total reps, repeat at the other 3 corners.

    Mosey back to flag for Mary where we start with 5 reps and pass around to next. We finished at Kubota who wanted 5 Burpees to wrap up Mary.

    Numberama, Namerama, Fudd Took us out in Prayer.

    Great Mumble chatter and you had to be here to understand the title…but let’s just say that there is a way to get into a mom’s text chat circle….and you can learn alot!

    It was an honor to lead on my 57th Birthday today. HAve a great one gents! Cheers…CB!

  • Happy HP

    YHC arrived today planted the flag and with no one at the Q for this one, annouced a HP was in order this morning and 4 others joined the party and here is what went down.

    COP

    Slow mosey to the East Entrance of Atlee HS. We circle up for 10 4ct SSH, 10 DQ’s, 10 Imperial Walkers, 10 Helicopters, 15 arm circles, 10 small and 5 big, reverso, 10 Alabama Prom dates, 10 reverse scorpions, 10 scorpions and 20 merkins.

    The THANG

    We mosey to the parking lot and set up 4 stations with a runner as the timer. Station 1 – Dips, Station 2 – Alternating Lunges, Station 3 – LBC’s, Station 4 squats, Station 5 -run to the 3rd island in the parking lot and return as the timer. We all rotate stations to complete a set. Perform 2 more sets for a triple check.

    Hand off to Bulkhead – who has us mosey to the Basket ball court in the rear of HS. We do the seven of diamonds Brocode. First rotation we do 7 merkins at each corner, some of the brothers did diamond push ups, and any variety as long as there was 7 reps at each corner. Next we did 14 squats at each corner, then did 21 single ct DQ’s at each corner. We were running out of time, moseyed back to flag.

    COT

    Numberama, Namerama, trout took us out in prayer.

    Moleskin

    We discussed the shoe drive for this month and to bring these to any workout and Corned Beef will collet for the DaVille group. A lot of mumble chatter this morning on how we continue to motivate each other to post and feel blessed that we are able to work out and appreciate our peaceful nation with all that is going on in the world.

    Great workout this morning gents and we will see you in the gloom soon.

    Cheers….CB

  • JAX No Show

    YHC planted the flag and Faceplant showed up waited unti 5:30am then started the workout.

    COP

    Mosey to the crop circle at the top of the Triangle and started with 20 SSH, 15 DQ, 10 Imperial walkers, 10 Helicopters, 10 Ukranian Soldiers, 10 American hammers, 20 LBCs, 10 windshield washers, 10 Scorpions, 20 merkins.

    Thang

    So we start with a Triple check, 10 merkins at the crop circle, lunges to the downhill drive, run down hill, 10 hand release merkins, reverse walk up the hill. Rinse repeat 2 more times for a triple check.

    Mosey to 1st crop circle at the amphitheater. Lunge to the street. mosey to flag for numberama, namerama.

    Faceplant took us out in prayer

    Moleskin

    So we received a message for F3 Jax that Bartles and James will be posting…no show unfortunately.

    Great morning for a workout and great conversation with Faceplant. Always a blessing to have our health and the ability to workout each morning. Today we had a low impact recovery day for the workout.

    HAve a great day gents….Cheers….CB!

  • Bullnose Beatdown

    YHC showed up to 6 regulars and an FNG to make 8 for the day’s workout. Here is what went down on this cool morning:

    COP

    We mosey to the North End of the parking lot for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, 10 Imperial walkers, 20 LBC, 10 4ct American Hammers, 10 Scorpions and 20 merkins.

    THANG

    Mosey to the Basketball court for 4 corners using the basketball goals as the corners. Corner 1(C1) – 10 Bouyah Merkins with a partner, lunge to C2 – 20 2ct flutter kicks, Bernie Saunders to C3 – 30 squats – Lunge to C4 – 10 Smurf Jacks, 10 SSH, 10 overhead claps and 10 Smurf jacks for 40 reps. Reverse lunge to C3 – 30 Squats, Mosey to C2 – 20 2 ct flutter kicks and lunge to C1 for 10 bouyah merkins.

    Next Mosey to Gym wall divide into 2 groups of 4. P1 – Touches 2 trees and returns as the timer, P2 – Wall Sit, P3 – Donkey kicks and P4 – Hand release merkins. Rotate through 4 stations to complete a set and do a triple check by completing 2 more sets.

    Next we do a Native American Run back to the flag and post up for 1 minute of stretching.

    COT

    Numberama, Namerama. Opus took us out in Prayer

    Welcome to Aaron Dabney for his first post an now known in F3 as Bullnose. Great work this morning as it was an honor to lead and we will see you in the gloom soon.

    Cheers….CB!

  • Raider Ruck

    YHC and Yardsale posted at 5am this morning so we could get in 4 miles rucking today with some steep hills and over the train tracks. We return to lot and it is only us this am. Great mumblechatter about being dads, kids dating etiquette, work and enjoying the nice cool morning for this workout.

    Route below

    See you in the gloom soon gents…Cheers…CB