Author: Döner Kebab

  • I don’t even think that’s a Farmer’s Carry

    5 strong gathered for a KB beatdown in the thick humidity. It went something like this.

    THANG

    COP: 20 SSH, 20 DQs, 20 Hand Release Merkins, 20 Box Cutters, KB Roundabouts OYO – 10 each side, KB Figure 8’s IC – 10 each side

    Beast:
    Use the bus loop like a field. 3 stations on each side of loop. Farmer’s Carry in between stations.
    Dealer’s choice exercises
    1) KB Swing – YHC
    2) Burpee – Jville
    3) KB Lawnmower Pulls – 6 each side – Chum Bucket
    Plank-o-rama break
    4) KB Situp – Toga
    5) KB Tricep Curl – Atilla
    6) KB Goblet Squat – YHC

    2 min Parade of Elephants: sitting backs to each other, 2 KB Presses, pass KB to right

    10 KB Bridge Press OYO

    COT

    Atilla took us out.

    Naked Moleskin

    We’ve been doing Waiter’s Carries…not Farmer’s Carries…but no matter, they are difficult…and time consuming. It took almost the entire workout to complete a KB Beast. It was a workout built for Earthworm, but he was a no-show. JVille suggested that maybe he feared the Conveyor Belt. YHC isn’t sure which is more difficult: Conveyor Belt or KB Beast. Either way, well done PAX!

    We worked together as a group for the most part, and there was ample mumblechatter en route. Topics included Orange Fitness Theory and CLT’s Nancy Drew’s focus on heart rate targeting. We concluded we prefer bootcamps over restrictor plates.

    Thoughts and prayers for Toga’s father and family.

    Announcements:
    There’s interest in a re-print of F3 RVA’s Keep Calm & Mosey On shirts. We should be able to make preorders soon. Contact Döner Kebab if you’re interested.

    4 weeks until BRR. We still need 1 driver and 1 runner.

    Grid Iron will include 2.0’s this Saturday. Bring your kids out. My son, CDubs, loves it.

    Enjoy the humidity.

  • The Conveyor Belt comes to NoToll

    17 strong posted for a Huguenot Park beatdown. 81 degrees at 5:30am. It went down something like this:

    THANG

    COP
    20 SSH, 20 Imperial Walkers, 20 Crab Cakes, 21 LBCs

    Mosey to first soccer field

    10 minutes of burpees

    Mosey to parking lot

    Conveyor Belt: 3 columns of 5-6 PAX, standing 2 parking spaces apart, perform appointed exercise, bearcrawl forward, guy at front runs to back
    3 iterations: 5 monkey humpers, 3 squat jumps, 3 merkins

    Mosey back to soccer field

    Taking & Thinking: listen to “Ride” by twenty-one Pilots, lunge in place, when you hear “take”, “taking”, “think”, or “thinking” perform 2 squat jumps

    Mosey back to parking lot

    Backwards Conveyor Belt: same as before but crawlbear backwards to each station
    2 iterations: 5 monkey humpers, 3 merkins

    Mosey to tennis courts

    5 Minutes of Mary: 20 Freddie Mercuries, 20 Rosalitas, 20 Hello Dollies, 20 LBCs, 20 Alabama Prom Dates, 20 American Hammers

    Mosey back to SF for COT.
    Johnsonville took us out.

    MOLESKIN:

    Happy Birthday to Rosie!

    YHC stole most of this workout from his own Circus Maximus workout from a few weeks ago where the Conveyor Belt was performed with kettlebells. It seemed to work well without KBs. 3 columns worked well with 17 members of the PAX.

    “Taking & Thinking” was met with mixed reactions. YHC needs bluetooth speakers if he’s going to attempt that one again. It may have been better only doing 1 squat jump at each action. YHC enjoyed it, and that’s all that matters. Viral is not a fan of bands with silly names.

    Flashdance poked fun at YHC for bringing music to the workout. YHC threatened to bring his cat as a restrictor plate for Flashdance next time he Q’s.

    Welcome back to Hyena who posted for his 2nd workout.

    Solid work today gents. That was hot.

    Great Coffeteria & Starbucks post workout w/ Shooter, Rosie, HoneyDo, Upchuck, Viral, Hardywood, & YHC.

  • Head Count for HDHH – Wed July 20

    Just trying to get a head count for HDHH on Wednesday.
    Please respond to this post if you can make it.
    Cheers!

    Pre-Blast: http://f3nation.com/2016/07/12/preblast-july-2016-hump-day-happy-hour-wed-hill-run/

  • PreBlast – July 2016 Hump Day Happy Hour & Wed (Hill) Run

    Join me for July 2016’s RVA F3 Happy Hour for a run around Salisbury…and a dip in Salisbury Lake at the end.

    Here’s a 5 mile loop I’m considering: http://www.mapmyrun.com/routes/view/1160330299
    It’s a big loop around Lake Salisbury…then around all of the roads surrounding Salisbury Country Club’s golf course.

    Highlights of the course include close proximity to Johnsonville’s home & Buzzkill’s home.

    Another option would be to run towards Twin Team to do some hill repeats.

    Let’s start at 6pm to allow folks to make it a few miles further west than NoToll.
    Bring a cooler with your favorite beverage and a snack to share for our Lake Salisbury cool down.

    Park at my house: 2209 Kings Lynn Rd, Midlothian, VA 23113
    Please park on my side of the street.

  • Circus Conveyor Belt

    5 Circus Maximus regulars gathered for last-day-of-June kettlebell beatdown that went something like this:

    THANG

    Farmer’s carry around the Circus Maximus bus loop

    COP: 20 SSH, 10 slow DQs, 20 Crab Cakes, 20 Hello Dolly, 10 KB Roundabouts each side OYO, 20 KB Figure 8s

    Farmer’s carry around the Circus Maximus bus loop

    CONVEYOR BELT: each member of the PAX sets up 2 parking lot lines apart; perform a given exercise, bear crawl to the North leaving KB behind, guy on end runs South to the end of the line, stop where you started
    10 KB Lawn Mower Pulls (conveyor belt style)
    10 KB Swings (conveyor belt style)
    KB Merkin Rows – 3 each side (conveyor belt style)

    Farmer’s carry around the Circus Maximus bus loop

    TAKING & THINKING: similar to Roxanne…but performing exercises to “Ride” by twenty-one pilots
    KB Goblet Squat or KB Lunge until you hear “Taking” or “Thinking”, when you perform a KB Clean-Rack-Press

    Farmer’s carry around the Circus Maximus bus loop

    BACKWARDS CONVEYOR BELT: same as above but crawl bear instead of bear crawl between stations.
    10 KB Bob and Weave (backwards conveyor belt style)
    10 KB Rows (backwards conveyor belt style)

    Farmer’s carry around the Circus Maximus bus loop

    COT
    Atilla took us out

    MOLESKIN
    YHC received much grief about going back down to a 20lb KB…but nobody was bitching after we shared KBs during the conveyor belts…except White Deer who apparently gets windy pops from lifting lighter weight

    KB Merkin Rows + Bear Crawls X 5 are no joke. Holy shoulder beat down. Might be the only time YHC was happy for a farmer’s carry after that set.

    YHC appreciates the patience of the PAX during the “TAKING and THINKING”. White Deer caught a few extra “TAKE”s that YHC hadn’t remembered! KB Presses for everyone!

  • Bearway to Tabatta Heaven

    3 posted for a glorious summer beatdown at Source of Truth that went something like this:

    THANG

    Mosey from shovel flag around track.

    COP at blacktop at near end of track: SSH, Crab Cakes, Hello Dolly, Imperial Walkers

    Mosey around track and back to near side of track.

    Tabatta: Merkins + Jump Squats

    Bearway to Heaven up to tennis court, 1 merk, bearcrawl back, 2 mercks

    Tabatta: Box Cutters + Imperial Squat Walkers

    Bearway to Heaven up to tennis court, 3 merks, bearcrawl back, 4 mercks

    Wilson’s Tabatta: Cross Leg Lifts + Russian Soldiers

    Bearway to Heaven up to tennis court, 5 merks, bearcrawl back, 6 mercks

    Rosie’s Tabatta: Plank Jacks + Lunges

    Bearway to Heaven up to tennis court, 6 merks, audible crawlbear back, 5 mercks

    Tabatta: Monkey Humpers + Capital Letters

    Mosey around entire track and back to SF

    COT: Wilson took us out

    Moleskin:
    It felt cool out…with low humidity…but there was still a lot of sweat.

    TClaps to Wilson for continuing counting during the initial SSHs while YHC and Rosie had a sidebar conversation about EHing one of Rosie’s neighbors who YHC had seen at a swim meet the night before.

    YHC tried to EH a 5:30 runner, but dude wasn’t interested…could have been the Bearways

    Solid work by PAX to keep up the energy. Well done, boys.

    Announcements:
    Jville on Q at Circus Maximus tomorrow

    Wilson is looking to buy a home in 23113…keep your eyes open and let him know if anything pops up.

  • Off to Blighty

    Tribute Ale

    4 Southside regulars posted on a cool June morning for a hill run. Here’s how it went up & down:

    THANG

    Run 3 mile loop up from Bettie Weaver, up into Tarrington, across Robious, down Twin Team.

    Hill repeats on Twin Team until time is up (1 full hill + 90 seconds up hill)

    Mosey back to Bettie Weaver.

    Total distance covered ~4.25 miles

    COT – Gumbo took us out with a great message of thanks for family, especially for his daughter Lucy who turns 8 today.

    Moleskin:

    Lugnut is disappointed his running pace has slowed from its peak last year. YHC suggested the hills were interfering with his PBs, but Lug blames some extra lbs.

    Rosie sandbagged the entire run until the 90 second hill and damn near made it to the top. Respect.

    Gumbo has an impressive pace on hills. Keep it up, buddy.

    Lugnut is off to the Motherland shortly and is excited to test his driving abilities on the opposite side of the road. YHC explained the drifting factor that most foreign drivers experience on both sides of the pond, causing the car to drift off the road. In fact, the first day M Döner Kebab allowed YHC to drive on his own just outside of Henley-on-Thames, YHC drifted just off the road and he popped a tire (spelled “tyre”). M Döner Kebab not being as prepared as the Boy Scouts of America, YHC had to walk a mile into Henley to find a lugnut wrench (no lie). The only autoparts store in town informed YHC that in England the tool he sought is called a “wheel brace”.

    And Lugnut, Torquay is in Devon…not Cornwall…though they are neighbouring counties.

    Recommendations:
    – Don’t order American beer over there…and avoid the crap lagers like Carling. Try the room temperature ales on a hand pump. In particular, order a Tribute (pictured above). When in Rome…
    – England plays Slovakia in the Euro 2016 Football tournament on June 20. Find out if Torquay is showing the match in a public viewing area. Don’t support Slovakia…and don’t even joke about supporting Slovakia.
    – If you want to avoid boiled fish and potatoes, go to a curry house…and if you’re adventurous, order a Jalfrezi…it’ll blow the top off of your head
    – And while in London, you can never go wrong with the Yaki Udon from Wagamama

    Safe Travels!

    By the way, did anyone else catch Darrell Green on Sportsphone with Big Al this morning? The man!
    http://stationcaster.com/player_skinned.php?s=97&c=787&f=5503183

  • River Run on Memorial Day to start at 7am

    The F3 RVA Southsiders are pushing back the start time of Monday’s River Run from 5:30am to 7am.
    Calling all Monday Double Dippers!

  • Hot Potato @ NoToll – Round 2

    Nine F3 RVA Faithful assembled at NoToll to welcome the sun back from its 3 week journey behind the rain clouds. Shooter & Rosie planted YHC’s shovel flag and our workout went something like this:

    THANG

    Mosey 50 feet towards fields

    COP: 28 SSH, 20 Crab Cakes, 10 Slow Don Quixotes, 15 Merkins, 10 Box Cutters

    Mosey to tennis courts

    Around the World – Daft Punk style (w/ music)

    Q to Wedding Singer

    Mosey to tennis courts 3 & 4

    4 Corners: 5 burpees, 10 squat jumps, 15 werkins, 20 WWIIs

    Q to Ricky Bobby

    Slow LBCs in cadence (subsequent fail)

    Suicides on slick surface. Repeato x2

    Q to Lug Nut

    Mosey back to basketball court

    Golden State Warriors Crap Defense – Side Shuffle widths, run lengths x 2

    Q to Shooter

    Criss-Cross Court Layup Run

    Q to Rosie

    Mosey to public loos

    Triple Check: peoples chair, merkins, run to gate (audibled to speed bump)

    Q to Viral

    Mosey to pavilion between cornhole set & beach volleyball court

    Partner Tabattas: Dips & Monkey Humpers

    Q to YHC

    Mosey to flag

    5 burpees OYO

    MOLESKIN

    That felt like a lot of activity this morning…and damn if it didn’t take YHC all day to write this BB.

    After a successful night of service at The Doorways that wouldn’t have been possible had YHC not delegated work to the PAX, YHC carried on the delegation right into this morning’s NoToll. Well done to the majority of the PAX for stepping up to lead an exercise.

    The Daft Punk was a crowd pleaser…YHC downloaded it last night and never remembered it being 7:09 minutes. Audible was called just before 6 minutes. Lug Nut was relieved…but the Ohrwurm was unleashed and several of the PAX could be heard singing Around the World during the rest of the workout(http://www.urbandictionary.com/define.php?term=ohrwurm)

    Not sure what happened during Ricky Bobby’s Slow LBCs in cadence…but the PAX didn’t even make it to 2…maybe not even to 1.

    35 total men at 3 F3RVA workouts this morning. Bad ass.

    Announcements:

    Flashdance was thinking of leading June’s HDHH on Brown’s Island with a 45 min workout + a visit to Triple Crossing Brewery.

    Flashdance on Q at 45MOMM.
    YHC on Q at Circus Maximus.

    Tshirts for sale

  • An Opportunity to Serve

    Eight members of Richmond’s PAX gathered at a the Doorways to prepare and serve dinner for its guests Monday evening. Here’s how it went down:

    THANG:
    London gave the PAX a brief tour of the facilities, Richmond’s largest hospitality house with 112 rooms. Guests include patients and their families who are away from home to receive medical treatment. The average stay of a guest is 2 weeks…and some are there for months.

    More on the Doorways: http://www.thedoorways.org/about/the-doorways/

    Cook breakfast for dinner using all 4 kitchen areas:
    Gumbo – waffles
    Earthworm – pancakes & biscuits
    London – pancakes & running point
    HoneyDo – pancakes & sausages
    Fudd – eggs & sausages
    Rosie – bacon, sausages & eggs
    Toga – bacon, sausages & eggs
    DK – grits & running point

    Serve dinner to 35-40 guests.

    Eat with guests.

    Clean up & tidy kitchen.

    MOLESKIN:
    YHC really appreciates all of the time (3 hours + travel time) & effort put in by the PAX to make the meal a terrific success. We worked great as a team and prepared the meal in a little over an hour. There were loads of leftovers we left for breakfast this morning.

    Cheers to London for the tour…and for helping out.

    If you ever need to cook waffles, Gumbo is your guy. The dude was the first to start, the first to produce output, and the only one to return to work after clean up.

    If you ever need to cook sausage, HoneyDo is not your guy.

    Toga & Rosie’s oven roasted bacon received several compliments from the guests.

    Fudd cracked 90 eggs (not a euphemism).

    The Doorways could use some salt & pepper.

    YHC would be happy to plan a repeated service project @ The Doorways if more folks are interested.

    Apologies to London & Gumbo and Earthworm: the group picture was taken after London & Gumbo left…and while Earthworm was visiting with guests.

     

    F3 @ The Doorways