Author: White Deer

  • KB – “You are so beautiful”

    The three stooges came early to the circus ring and then came Kru

    COP Warm up of 25 SSH, 15 DQ’s, 20 merkins, 25LBC’s, 15 helicopters

    Round 1

    Rinse and repeat the following for 15 minutes no breaks

    Merkins (5) reps  right arm / left arm

    Rows ( 5) reps  right arm / left arm

    Dead Lifts  ( 5) reps right arm / left arm

    Clean ( 5) reps  right arm / left arm

    Squats  ( 5) reps right arm / left arm

    Press ( 5) reps  right arm / left arm

    Round 2

    Snatch Right (40 seconds on – 20 second rest)

    Snatch Left (40 seconds on – 20 second rest)

    Gobblet squats (40 seconds on – 20 second rest)

    High Pulls (40 seconds on – 20 second rest)

    Cross body Cleans Right (40 seconds on – 20 second rest)

    Cross body Cleans Left (40 seconds on – 20 second rest)

    Alternating swings  (40 seconds on – 20 second rest)

    Halo  Right (40 seconds on – 20 second rest)

    Halo Left (40 seconds on – 20 second rest)

    Kettlebell Swing to squat (40 seconds on – 20 second rest)

     

    Round 3 – Swing – Burpee Ladder

    1 Swing / 7 Burpees

    Ascending/Descending Ladder

    7 Swings / 1 Burpee

    2 laps around the circus  loop

    Merkin Side Shuffle Stripe – do a merkin side shuffle to the next stripe – rinse and repeat until out of stripes.

    COT with Atilla taking us out.  He reminded us that we are only on this  Earth for a short time. Keep love ones, family, friends and F3 brothers in your prayers.

    Remembering and praying for Grizzly and his family.

    Praying for Earthworms upcoming surgery and quick recovery.

    White Deer(57)  had to modify his KB routine due to the list of injuries on the circus mat.  Johnsonville, maybe that KB is just a little to heavy for you.  Kru, there is a good fix for those bad knees.  I was surprised that Atilla didn’t complain about to many  upper body exercises.

    Remember Nobody,  runs like  White Deer!

     

     

  • Going on a Man Date and its almost White Deer Rutting Season

    Have you ever told the wife at 4:30 a.m. that your waking up to go pick up Johnsonville and go on a Man date?  Well, we  found ten bucks of various sizes just waiting to  get started at Man Date .  The Men from DaVille

    Not sure wRUT I was thinking, thought I would  rattle a few anthers with Chewie when approaching the PAX but daddy buck mudface said, go ahead rattle him back. Damn that Chewie’s  packing some serious guns under his F3 shirt. What do you think  a deer gonna do?

    We couldn’t find any soft grass to lay our KB’s on so we opted for bus loop. Here’s how it went down

    COP 25 SSH, 10 quick burpees, 20 DQ’s, 20 Helicopters, 25 merkins and 3 rounds of Boat-Canoe.

    The object of the next exercise was to keep the KB off the ground for the next 35 minutes. I guess Mudface

    wasn’t listening, but he never listens to white deer. Weighted carry to each light pole around the bus loop while  doing 10,15,20 25 reps of the following

    HALOS

    Lawn Mower Rows

    High Pulls

    360’s

    Sit and Presses

    KB Swings

    Overhead Pulls

    COT – Numberama, Name -o-rama, Announcements, YHC took us out.

    WOW, thought the sewer gas problem was solved with the use of our new FNG P-Trap, Not sure he has a  P- trap  big enough  to solve the Manndate leak.

    Not  as much Mumble-chatter as I expected, but then Mudface did keep his distance in the rear this morning and couldn’t keep his KB off the ground.

    Boat Canoe always gets a little mumble-chatter flowing.

    After the 35 minute ride over with J Ville   to Manndate YHC was already tired from the 4:30 wake up call. Hope I was able to provide enough KB activity to get your blood pumping.

    Phonics thanks for the invite out to Manndate and allowing YHC to Q the PAX.  Great job to all the PAX members this morning. Daville has certainly grown a great group of men representing  Richmond F3. Keep up the work, the will and the truth!

    Love you Mudface!

    White Deer

     

  • Finally, P-trap found at CM AO – Sewer Gas problem solved

    Five strong bucks followed White deer to the CM parking lot
    A gentle warm up included  25 Side straddle hops, 20 helicopters,  10arm circles, 20 don  Quixote’s, 20 merkins, 10 crab cakes, 10 burpees, series of boat & canoe,
    WD kept it right on the tarmac for the following:
    20 Two arm swings
    20 Single arm swings then alternate
    20 right hand snatches then alternate
    10 right hand lateral swings then alternate
    10 Windmills both arms
    20 High pulls
    10 halos each direction
    10 Plank pull through both sides
    20 Over head pulls
    20 KB heels to heaven
    KB carry over school bus canopy for KB triple check
    First man ran to end of bus canopy and back
    Second – sit and presses, Third – alternating lawn mower pulls
    Carry KB back over to start point for 10 burpees
    Chum Bucket gave us a  good 5 minutes of cool down stretches
    COT with YHC took  us out
    Welcome  Swiper, for your first time at Circus Maximus  and welcome back Ponch.  Thanks for bringing  our new FNG P-trap to the circus. P-trap is in the plumbing business, we can surely put a good P-trap to use on Thursday mornings.
    As always, good to see some new faces join the circus loop  over this summer.  Solid work by all, hope the old WD got your blood pumping.
    Just remember  this joyfully  “pronking” white deer is guaranteed to make you smile and your day better!

  • Night Crawlers make good bait

    This morning was reminiscent of going to church growing up. You had the faithful never late, the fast walker, the five minute runner and the one who never showed up. Can you remember the excuses for the one who never showed up?   Stayed up to late, went to bed to late, the client wouldn’t go home, it was an unusual Friday night and even tried to blame it on a fellow F3 member… We love you Night Crawler. We even thought about face timing you for the pregame on top of Mount Trashmore.  It just would’t be the same without you. I guess your on deck for the pregame  again this week. You better get your game together… Earthworm  and Cecil are back in town.

    COP-

    25 -SSH

    20- DQ

    20- Helicopters

    10 – Arm Circles in the typical way

    10- Standing Box cutters 10 each leg

    10- Merkins (Two Count)

    20 – LBC

    Some basic stretching  with Boat Canoe  and the bird dog  pose.

    No mosey just a stay on  the parking lot tarmac.

    Dora #1

    Partner up, first partner runs length of the parking lot while second partner does exercises, total as a team

    Exercise 1 – 100 Swings with Kettlebell

    Exercise 2 – 200 Lawnmowers with Kettlebell switching arms when needed

    Exercise 3 – 300  Squats with Kettlebell,  Modified to 200

    Mosey over to the Football Field

    4 Corners

    10 -20-30-40 Merkins

    10-20-30-40  WWI/II

    10-20-30-40 APD’s

    10-20-30-40 Flutter Kicks (Two Count)

    Back to the Tarmac

    Dora #2

    Exercise 1 -100 Snatches with Kettlebell

    Exercise 2 – 200 Sit & Presses with Kettlebell

    Exercise 3 – 200 Heels to Heaven with Kettlebell as Anchor

    Most of the mumble chatter was focused around the precision of WWI or WWII’s  Johnsonville wanted to make it him against the PAX’s  so he was first to critique our form. During the bird dog pose Attila was quick to notice that YHC couldn’t get his bionic left knee of the tarmac. I hope  the PAX  got enough running in this morning, it always a pleasure to work your core and upper torso.

  • A super power or some folk hero like John Henry

    7 PAX members posted at Circus Maximus on a cool early morning.  We were greeted by a new FNG as he came running through the tall pines.  He appeared to be like some super power or some folk hero like John Henry.  Yes, the looks of a “steel-driving man”.  His name was BO. He had no kettlebell in his hand but was willing to run home and grab his 53-lb. KB. Mudface was quick to put him in his place by offering him his 10-lb. starter bell.  Offshore claims he met Bo about 6 months ago and told him all about the workout. Well, maybe not the most important part, the kettlebell.

    Here’s how it went down:

    Warmup started with 25 SSH, arm circles, helicopters one direction, Alabama prom dates, plank challenge, dirty dog or somebody’s wife, wind mills, and one round of rotate your kettlebell around the PAX circle so everyone could enjoy a heavy KB during  our favorite “Boat- Canoe”.

    A short mosey in the parking lot to start an abbreviated beast with snatches, burpees, halos, sit & presses, squat & presses, lawn mower rows both sides.

    Not sure why, but the mumble chatter was excessive and coming from everyone this morning. Some of it was focused towards Hoops and Cletus, who was given a brief education on terminology APD’s and dirty dogs.

    Come to find out, Bo’s full name is Robert “ Bo”  Lewis Nixon Wren III, we named him “Daisy”. He came up from Georgia to Baltimore and then to Richmond on the CSX railroad. Yep, some kind of train engineer.  Off shore knew all about his friend and even told us about Bo’s nine-month-old son and 4-year-old lab.

    Hoops still isn’t sure if Gumbo exist, we hope you come back to the CM.

    The 45-minute workout went by in a flash, hope everyone got their own deserved beat down.

    Attila took us out

    Announcements:

    Convergence at the Gridiron on September 30th – 6 am and 7 am workouts: bring the numbers

  • The Forth F during breakfast…

    Eight of the F3 RVA’s  finest brought their Kettle bells to the Gridiron on a beautiful Saturday morning.

    Even Flip phone arrived early in his own car.

    The first 30 minute thang by Night Crawler

    25 side straddle hops,25 lbcs, 20 merks, 25 Alabama prom dates
    Repeat
    Mosey to Pole smoke stadium
    25 pole smokers,25 Alabama prom dates,25 marks…Repeat
    Mosey
    Pull ups 2 sets of 10, Back to pole smoker stadium
    Two rounds of Indian run style exercises. The runner’s choice of next exercise in sets of 20
    We did burpies, monkey humpers, lbcs, merks, plie squats, Carolina dry-docks,

    Then the Q was passed to White deer

    30 yards bear crawl or crab walk.

    Mosey back to restroom area for some Kettle bell(ing) on the tarmac.
    Boat-Canoe w/ KB,Boat – Canoe Press with KB, 25 KB sitting push press, 25- Lawn mower pulls each hand.
    25 KB curb behind the head sit ups, 25 Two arm swings, 25 Push- Press each hand, 25 KB pullovers
    25 KB Pull overs to Press, 10 each arm curb plank rows, 25 KB curb Pull overs to press.

    Earthworm threw in a succession of 10 rows, 10 presses, 10 push presses, 10 snatches… rest… rinse and repeat opposite arm.
    White deer… 30 yard sprint to west side of parking lot, sprint back.

    Chum bucket then added 50+ LBC’s
    COT: Attila took us out with a heartfelt pray

    Moleskin:

    Night Crawler still having a few post Virgin Q jitters – but job well done. Now let’s see your Login and Back Blast skills.

    Earthworm and JVille were competing for Corporate sponsorship… enough said…

    While JVille was crab walking, he thought could knock down White deer while  bear crawling. That’s not going to happen!   JVille tries to make everything a competition, pick on someone your own age!

    White deer needs to pick up his game… Earthworm and Chum-Bucket both felt the need to add additional exercises at the end of the workout.  Very nice addition guys.

    Not a whole lot of Mumble Chatter until Earthworm said,  “Attila had plenty to say”

    JVille we missed you at the 4th F discussion during breakfast. We could have used your insight and words of wisdom when it came to figuring out the aging “F”emale. We all sat around the table as the elders  told their war stories and how they licked their wounds hoping to make amends. One soldier even spoke about suggesting the “4F” have a dreaded H@#%*, you guys know I can’t spell. I guess you need Lawyers skills for that discussion.

    All joking aside… The F3 gridiron breakfast crew is the “BEST”

  • Tramp stamp, sore coccyx only at the Gridiron

    Five of the strong and faithful posted on a cold but beautiful sunny morning at the Gridiron. Attila and White deer shared the command and this is how the thang began.

    COP Attila warmed us up… and of course, he always includes a beastly moment.

    25 SSH

    10 merkins

    10 burpees

    25 DQ

    10 Freddy Mercurys

    25 IW

    25 picnic table dips

    25 single leg step ups

    25 picnic table dips

    25 single leg step ups

    30 second hollow hold

    100 yards – alternating 15 yard Bear Crawl & kareokes
    Beast – merkins, LBC, deep squats, Carolina drydocks, monkey jumpers, APD
    100 yards – alternating 15 yards Bear Crawl & kareokes

    Then the Q was passed to Whitedeer for some Olympic rowing and Kettle bell(ing) on the tarmac.

    Boat-Canoe w/ KB
    Boat – Canoe Press with KB
    25 KB curb behind the head sit ups

    25 KB sitting push press
    25 KB behind the head pole smokers
    25 Two arm swings
    25 Push- Press each hand
    25- Lawn mower pulls each hand
    25 Goblet Squats to push press
    25 KB Pull overs
    25 KB Pull overs to Press

    10 Donkey Kicks against Restroom wall

    10 Donkey Kick position feet against the wall push ups

    Farmer carry to internal parking lot island. Crab crawl around island curb (CW&CCW)

    25- Lawn mower pulls each hand
    Farmers carry to restroom curb for 25 kb rows each arm
    25 KB curb Pull overs to press
    30 yard sprint to west side of parking lot, sprint back.

    30 yard sprint to west side of parking lot, sprint back.

     

    Announcements:

    Johnsonville stressed the importance of the newer F3 members to sign up on line and get involved in the Q leadership. Which always includes following up with a back blast. HINT White Deer.

    COT (Cecil tok us out with a heartfelt prayer)

    Moleskin:

    Yep a pick on Night Crawler morning  – We missed you… welcome back

    We have all missed Night Crawler’s presence at the Gridiron, he just got back from a California work boondoggle. There should be a F3 term for one who is late to a Saturday day morning workout after attending a week long boondoggle.

    Night Crawler. JVille and Cecil kept making reference to wearing the tramp stamp off during any KB exercise on their six. Cecil was more concerned about the condition of his Coccyx.

    Night Crawlers oldest daughter F3 Emmy Lou Hoo, her two twin sisters and wife met us for breakfast. Emmy Lou Hoo was presented with a free Bagel breakfast award for winning a reading contest at her school. Congrats ELH… We all enjoyed Night Crawlers beautiful family for breakfast.

    Beware when you shake the hand of a F3 member’s wife when she’s been working out with his kettle bell. After our workout I told Night Crawler that I was proud of him wearing the paint off of his 25# kettle bell. He replied, “his wife had been using it’. She’s got one hell of a hand shake.

    Also Night Crawler was trying to convince Cecil and WD during breakfast that his lack of weight loss was due to his job… entertaining clients. He was wine(ing) about “I don’t drink a lot, just constantly”.  Cecil and WD just couldn’t stop chuckling. You know Night crawlers are so named because they are usually seen feeding above ground at night.

    Everyone hates a dentist but loves a magician. Cecil was showing off his magician skills to Emmy Lou Hoo. The disappearing golden key… where did it go? … You could see the excitement in both their eyes. Cecil then preceded to tell us his daughter was expecting a baby girl and he would be a grandfather. Congrats to grandpa Cecil and gramma!  You Can’t hate this dentist.

    Probably one of the longest gatherings at breakfast to date.. A great F3 family get together of friends and family. Missed you Earthworm!

  • Captain Cecil’s Virgin Q ” No Throttling Back- A Non Stop Event”

    Six brave men faced the cold tarmac and the frozen tundra on Saturday morning at the Gridiron for takeoff in a 21 degree headwind.

    This was Captain Cecil’s Virgin Q no throttling back – a non stop event

    This is Cecil. Warm up 30 SSH, Don Quiotes, Forward and Reverse arm circles, Imperial Walkers.
    Workout: Football field run 20 yards then do 10 merkans then run 20 yards and do 9 merlons all the way down to 1 merman. Mosey to runway. Ran 200 yards or meters not sure then jog across field before partner runs his 200 meters and tags you to run again. We did 1 set of 3. Two sets of 25 leg lifts. One partner did 10 burpees while the other did LBCs then switch. We did a set of 10 burpees a set of 15 burpees and a set of 10 burpees. Then the Q was passed to Whitedeer, which was then that the heavy lifting started:

    Boat-Canoe w/ KB
    Boat – Canoe Press with KB
    Circle up for “Kb ring around the Rosie”.
    Pass KB around clockwise as fast as you can
    Drop kb to ground let buddy pick up
    Pass kb to buddy with dropping to ground
    Pass kb to buddy with right hand – grab kb from other buddy with one hand
    25 Merkins
    25 One hand arm swings
    25 Push- Press each hand
    25 Alabama Prom Dates
    25 Halos each way
    25 Goblet Squats to push press
    25 KB Pull overs
    25 KB Pull overs to Press
    25 KB figure 8’s CW & CCW
    25 KB “around the world” CW & CCW

    Farmer carry to internal parking lot island. Crab crawl around island curb x (2)
    Farmers carry to restroom curb for 25 kb rows each arm
    25 KB curb Pull overs to press
    30 yard sprint to west side of parking lot, sprint back.
    Fast walk with KB to west side parking lot and back
    30 yard sprint to west side of parking lot, sprint back.

    Moleskin:

     

    During the football run/merkin challenge, no one could beat Earthworm or White-deer on the first 100yards. When it comes to those merkins, the double nickel duo will beat anyone on the field. Its’s WD, no it’s Earthworh… Earthworm by a nose. There must of been one hell of a head wind on the way back. We won’t report the results of the second 100 yards. Captain Cecil would have called it an air bleed event.

    When running the Captain’s 200 yard relay, JV either experienced an extreme wind shear, landing gear malfunction or a blown tire. Fortunately Captain Cecil’s wife is a flight Mechanic ( PT) and was called in during refueling and suggested several stretches to help mend the knee.

    During the KB ring around the Rosie, Captain Cecil must have had engine failure or his flaps froze on take off, the KB just seem to backup on the tarmac.

    Earthworm thought the KB was Rosie and put his hands underneath  and tried to scoop her up. He underestimated her weight and dropped her on the ground. Fortunatley she landed softly on his thumb. Ouch!

    We thank Captain Cecil for his virgin Q. One hell of a take off for his first and he had full Control of his Pax right out the gate on the tarmac. He had a well prepared flight plan and knew all the F3 call signs but was very cautious  of landing on his back side on the tarmac for pole-smokers.

    Special Moleskin:

    Tried to get our Gridiron resident staff lawyers to make a judgement on the following:
    1- if a faithful F3 (JV) called out a Saturday Gridiron Fart Sack on a Friday night then posted on Saturday, are you still considered a “fartsack” ?
    2- If a faithful F3 tries to coverup for another faithful F3 for not posting and claims they were really sick and then you find out, it was just sniffles. Do we call them “fartsackers” or some thing else?

    Attila we know your out there and we keep you in our prayers, hope to see you at the next CM

    Trying to keep the captains log short and stored in the “black box ”

    White Deer

     

  • The 50 Plus Club plus a Pigskin

     

    5 – 55 Plus year old men and 3 others  gathered at the Gridiron for 60 minutes of pleasure.

    The Thang:

    25 Side Straddle Hop
    25 Don Quixottes
    25 Seal Jacks
    Arm circles small, large, forward, backwards

    Mosey over to swing set area for
    1,2,3,4,5 and then 10 pull ups on monkey bars

    Mosey to the parking lot for a “Fire drill”
    Johnsonville didn’t like the idea of tarmac under
    his feet so we did a little mosey to the greener side.
    Circle up, chop feet, Pax calls “fire”,  all PAX drop
    and roll- roll right Merkin, back left Merkin,
    back on your feet- Go around the circle so
    everyone gets a chance to call Fire…
    Thanks Rosie for the “Fire Drill” back blast idea.

    The fire drill was quickly extinguished by a few merkins and
    curb crawls to the right and then back left.
    We lunged over to the Pavilion area for (2) sets of 25-dips.

    Since football was in the air and Tuckahoe Tomahawks were
    playing away we took advantage of the field.
    5 squats end zone “run”
    10 squats 25yard marker “run”
    15 squats 50 yard marker “run”
    20 squats opposite 25 yard marker “run”
    25 squats opposite end zone
    Repeat for Alabama prom dates, Merkins, Flutter kick
    Finished  up with Bear Crawl at end zone 10 yards, Lunge 10 yards… bear crawls , lunge until
    reaching the opposite end zone.

    Mosey over to school bus pick up loop for Pole Smoker conveyor belt relay.
    Grab a pole, start the smoker, front of the line bear crawls to rear and yells go for
    the next bear crawler to begin. Rinse and repeat with a run instead of a Bear Crawl.

    Mosey over to school entrance for Modified Triple Check: wall sits, donkey kicks and run (5) burpee run
    Rinse and repeat.

    Counterama and Namearama

    Ceil took us out with a closing pray

    Moleskin

    Our newest EMU was back for more. He did a great job working through a few shoulder issues and finished up strong. Johnsonville had to leave early, not sure if any of the mumble chatter was a valid reason for leaving.  Attila likes start mumble chatter especially with Johnsonville directing the subject line over to White Deer even if White Deer can’t hear the mumble chatter. Pigskin up from Charlotte NC, at 63 this guy is a beast. Night Crawler said his Saturday morning lights were out after the run on the football field.  For some reason the PAX thinks White Deer likes Merkins … sounds like mumble chatter

     

  • GridIron – “Deck of Death”

    5 grid iron strong this morning – Welcome Night Crawler from Raleigh, his job has transferred him to the Richmond area and he’s lives close to the Grid Iron so we look forward to seeing him back on Saturday mornings.

    COP: SSH, Don Quixote’s, Johnsonville Hillbillies

    Deck of Death – Decided to use new phone app RipDeck to officiate the workout. I figured a deck of cards wouldn’t work well with work gloves and the morning dew.

    200 Prom Dates (2) x face card

    200 Merkins (2) x face card

    100 Burpees (1) x face card

    200 Squats (2) x face card

    2-50-yard bear crawls (Joker)

    Additional

    25 pole smokers

    25 dips

    MOLESKIN:

    Remember Johnsonville and Flip Phone – “cards are generated at random”

    Last card generated – 13 Burpees –

    Johnsonville Comment – “One of my top 3 hardest workouts” … War Daddy White Deer – Johnsonville = 7 years ! – Still going strong…

    Night Crawler – Welcome back to F3 and the Grid Iron, hope to see you next week. Give that shoulder muscle some heat and cold. We won’t bring up the “Hurl” comment.

    As the workout concluded on Jolly Ranchers “Amen”, we noticed several Tuckahoe Tomahawks dads unloading their sons football gear and they were looking in our direction so we took the opportunity to welcome and invite several men to next week’s Gridiron. One father with a sincere response, “I’ve been looking for a push and I really need to do this, I will be here next week”.

    This connection with the dads could be HUGE…

    White Deer