Author: Döner Kebab

  • Pre-Blast: F3 RVA Night @ The Doorways (Monday, May 23)

    A group of 7 (listed as PAX above) has expressed interest in representing F3 Richmond and making dinner for the guests of The Doorways on Monday, May 23.  I spoke to JC Poma, Community Outreach Manager, and he has suggested that we make Breakfast for dinner (waffle irons are available).  (waffles, eggs, bacon, sausage, biscuits, hashbrowns).  I’ll be heading over to The Doorways tomorrow to save some things in their donation pantry/freezer for our meal on Monday.  I’ll augment with a trip to Costco over the weekend.  I’ll comment on this post once I know more.

    Plan on arriving at 5pm.  We’ll serve & eat dinner between 6:30-7pm.

    We could call a few games of bingo afterwards, while the rest of us clean up.  Does anyone have any good ideas for prizes to give away for bingo?

    Is anyone other than the 7 listed interested in attending?

    Address: 612 East Marshall Street
    Richmond, VA 23219
    (Located at the corner of 7th and Marshall Streets and adjacent to the Richmond Coliseum)

    Parking is available on site: https://drive.google.com/file/d/0B4q2fKMZOzJgcmxxM2tybjlKaVk/view?usp=sharing

    More info: https://drive.google.com/file/d/0B4q2fKMZOzJgZVQ3clRhTml6ZWc/view?usp=sharing

     

     

  • Seeing Stars

    7 Circus Clown Faithful assembled at Mills Godwin HS for a Kettlebell beatdown that went something like this:

    THANG

    Farmer Carry around the bus loop

    COP: 25 SSH, 10 KB Slingshot/Roundabouts (each direction), 20 KB rows OYO, 10 KB merkin rows (each side) OYO, 20 Flutter Kicks

    Circus Star (4 corners + farmer carry to Star after each set)
    15 Goblet Squat
    15 Halo
    15 Swing
    Lung to Point & back
    Star: 20 LBC

    Repeato: Increase everything by 5, change Star to 5 Burpees

    Mosey to Bus Shelter

    Parade of Elephants
    Circle up facing out on your 6
    pass KB to right on 1, to your chest on 2, press overhead on 3, back to chest on 4
    Just keep passing until Q says stop

    Repeato: in reverse direction

    Partner Curb Crawl (partner up, crawl, 1 set on left side, crawl back, 1 set on right side: share KBs)
    1) 20 KB Lawn Mower Pulls
    2) 15 KB curl
    3) 15 KB Suitcase Row (feet together, back at 45, other hand across belly holding hip, row towards hip do not move shoulder)
    4) 10 KB Clean/Rack/Press

    Triple Check
    – KB Merkin/Row (5 each side) – pacer of the 3
    – Millineum Falcon (People’s Chair w/ KB held out like the controls to the MF)
    – 6-count KB Bridge/Press/Pullover

    Mosey to VSF for COT (Atilla took us out)

    Moleskin:

    YHC thought he’d planned too much…and he did…but just by 2 reps of the Triple Check.  Respect to Atilla and Toga? for the extra KB Merkin/Row.  The first 20 of those in the initial COP wrecked YHC’s shoulders…

    Solid effort by everyone today…lots of reps…lots of variety…not much ground covered.

    Not much mumble chatter…mostly ALL business today with the exception of Toga’s Trump quote of the day regarding Trump’s fight with venereal disease in the 70’s being like his own personal Vietnam.
    Make America Grate Again

    Everyone got a chance to experience Toga’s big balls during the Parade of Elephants.  Impressive girth, Toga.

    Announcements:

    • Keep EHing guys in RVA
    • Gumbo’s VQ @ NoToll next week
    • F3 RVA’s Service Outing @ The Doorways – Monday, May 23 (see backblast or YHC)

     

  • 2nd F Pre-Blast: F3 RVA Service Outing @ The Doorways

    RVA Pax,
    2 weeks ago at Circus Maximus I suggested an additional 2nd F outing idea for May: Spending an evening Preparing and Serving a dinner for the guests of The Doorways.  Several folks were interested in participating.

    The Doorways is one of the largest hospital hospitality houses in the country (112 rooms) and THE largest in the country operating on donations alone. Guests include patients and caretakers who are receiving medical attention away from home. (http://www.thedoorways.org/about/the-doorways/)

    One of our own, London, works as the Community Outreach Manager at The Doorways.

    The Doorways has very nice kitchen facilities and food donations of most varieties available for their guests. However, they welcome volunteers willing to prepare meals, serve meals, plan a post-meal event (like calling a few games of Bingo), and mostly spend time with guests.

    I was thinking we could prepare a Taco Bar with all the fixings…I can check with London the week before to earmark some of the donated food for F3’s meal day…and fill-in with whatever produce/perishables we’d need.

    This month, they have scattered meal volunteer needs.
    I was thinking we could offer our services on one of the following:

    • Wed May 11
    • Fri May 20
    • Mon May 23
    • Thu May 26

    Depending on numbers of folks interested, I’d like to extend the invitation to our families to join us. Fridays might be easier for those of us with young families.

    Who is interested…and which of the days above works best for you?

  • If you say Burpee, I’ll kill you

    Snakes in the Garden!

    3 strong PAX fought the April frost warnings and assembled for a cold beatdown at Source of Truth. It went down like this:

    THANG

    Mosey a full lap around bus loop to grassy/bald knoll above bus loop

    COP: 25 SSH, 15 Hillbillies, 15 Don Quixote, 15 Plank Dips, 15 Heels to Heaven (OYO)

    Mosey a half lap around bus loop to school entrance on bus loop

    Jacob’s Ladder – Escalator: 1 to 7 to 1 burpees at top; bear crawl every odd ascent up hill

    30 second update on 14 hour race @ Daytona

    Mosey to basketball courts behind school

    Super Swift Creek Beast: run width of 4 basketball courts, stop at each bball pole, perform 5 exercises, touch end line, run back and repeat
    Dealer’s choice: WWII (Rosie), Squat Jumps (Lug Nut), Merkins (YHC), 2 count Freddie’s (Rosie), Monkey Humpers (Lug Nut)

    COP: 25 LBCs, 15 Alabama Prom Dates, 10 Box Cutters, 10 Box Cutters (opposite direction of first 10)

    Mosey to shovel flag

    10 burpees

    COT

    Number-rama & Name-o-rama were brisk & Rosie took us out

    Moleskin

    With the inaugural WDog workout today, YHC was not sure who he’d see at SOT. He had already left Johnsville in bed after light pillow talk after a rough night’s sleep. Lug Nut & Rosie never fail to disappoint! F the Fartsack.

    Lug Nut threatened to EH some of the bus drivers. Not sure what’s stopping him.

    Lug Nut (Daytona) & Rosie (The Masters practice round) had both returned from a fun excursion away…so YHC wanted to be sure to ease them back into the saddle. Hope it wasn’t too aggressive.

    That being said, when YHC asked Rosie for the first Dealer’s Choice exercise in the Super Swift Creek Beast, he did say the title of this BB.

    YHC shared the story that one of his neighbors reported seeing a coyote in the neighborhood yesterday around 9am. It was reported to the home owner’s association…and it made the paper:
    http://www.richmond.com/news/local/chesterfield/article_c2d5ece5-7a59-5535-ac2d-f7a61b8f9f3b.html
    M DK received a house call from WTVR this morning to inquire if she wanted to share her story regarding the coyote. Fearing that she’d call attention to our 10 chickens, 4 of whom are squatting illegally, she declined.

    Until next time!

  • Mid Slaughter

    9 RVA Pax & 1 FNG posted for a glorious Tuesday morning @ NoToll.
    It went something like this:

    THANG

    Mosey to tennis court. Disclosure.

    COP: 25 SSH, 15 Don Quixote, 15 Copperhead Squats, 15 Hillbillies, 25 LBCs

    Mosey to NE Soccer field

    Merkin Ladder: 1 up to 10 back down to 1, crossing the field after each set

    COP: 20 Hello Dollies, 15 Alabama Prom Dates, Capital Letters, X’s & O’s

    10 minutes of Burpees

    Modified Ark Loader across width of same field: zombie walk to middle, bear crawl to middle, plank-o-rama (Rosie guest Q), duck walk to middle, crawl bear to middle

    Mosey back to flag

    BT took us out. PAX thoughts go out to Chum Bucket and his family.

    MOLESKIN

    Welcome to Cherry Blossom! Hope to see you out again.

    All respect to Lab Rat who suggested performing the same workout as at DaVille this morning: 2 AO’s, same day, same workout. However, YHC couldn’t bring himself to do anything NCAA tournament related after the sting of Virginia’s collapse vs Syracuse on Sunday. Apologies to Lab Rat, although his Back Blast looks like he amended the workout as well.

    Further respect to BT this morning for being the eldest statesman to post.

    10 minutes of burpees were fun for the first 2 minutes. Lots of mumblechatter regarding the timing of the 10MoB within the 45 minute workout. Mid-Slaughter smoked YHC.

    3 RVA Workouts today: 19 total PAX. Well done, RVA!

    Announcements:

    Richmond AOs are blowing up. We need Q’s. If you haven’t Q’d and are interested in doing so, contact DK. We could also consider another “Hot Potato” workout or splitting Q duties with another member of the PAX.

    HDHH April 20 – See Flashdance

  • GridIron Pride

    11 PAX and 1 FNG braved a chilly morning for a GridIron beatdown. It went something like this:

    THANG

    COP: 25 SSH, 20 Crab Cakes, 12 Merkins, 20 Copperhead Squats, 20 Imperial Walkers

    Mosey to Soccer field. Partner up.

    Dora 1-2-3: Team performs 100 merkins, 200 lbc, 300 squats while partner runs to base of hill, bear crawl up, 2 burpees @ top and run back to partner

    Mosey long circle around to front of school.

    Triple Check: people’s chair, plank, run to cone and back

    Mosey to bus loop.

    Modified Blimp: 50 lung strides, 25 crawl bear, 20 right side bear crawl on curb, 20 left side bear crawl on curb, 25 bear crawl, 35 duck walk strides, 5 burpee broad jumps

    Mosey to poles. 50 pole smokers OYO

    Mosey to back of school

    COP: 25 LBCs, 25 Hello Dolly, 20 Box Cutters, 12 American Hammers

    Mosey to side field

    2 Rounds of the Beast: 1) Merkins & 2) Mountain Climbers

    Mosey back to Flag

    COT – Earthworm took us out

    MOLESKIN

    Welcome to FNG Junkyard. He’s only been on the F3 contact list since F3 launched in Richmond. Impressive showing on your first day!

    300 squats in a Dora 1-2-3 are no joke.

    TClaps to Rosie & Splinter for double dipping during your Corporate Challenge…and for leading the Blimp and Beast.

    TClaps to the GridIron PAX for higher numbers than DogPile. Respect to All!

    Johnsonville was holding Jolly Rancher back in anticipation of 2 soccer games later in the day…hope he conserved his energy!

    Earthworm refuses to give his business to Starbucks. YHC would love to hear more. Get up on that soapbox!

    Announcements:

    HDHH next Wed in Mechanicsville – see Lab Rat

  • Good thing the rest of you were wearing gloves!

    18 Faithful RVA PAX and 1 FNG gathered at NoToll to welcome the month of March with an early morning beatdown. It went something like this:

    THANG:

    COP – 28 SSH, 14 Merkins, 28 Flutter Kicks, 14 Grandpa Don Quixote, 14 Hillbillies

    Mosey to poles

    Lindsay (40’s): Pole Smokers + Imperial Squat Walkers

    Mosey to soccer field, circle up under lights

    Guantanamo: 1 round

    Shimmy to bleachers

    Lindsay (40’s): Dips + Monkey Humpers

    Mosey to adjacent soccer field

    LugNut’s 4 Corners:
    Round 1: 5 Merkins + 10 Mountain Climbers each corner
    Round 2: 10 Merkins + 20 LBCs + extra lap at beginning (Restrictor Plate to top Round 1 finishers)

    Roxanne: F3Nation.com Lexicon style: planking, push-up at “Roxanne”, plank jack at “Red Light”

    Mosey to Gate

    28 lunge strides

    Mosey to Flag for COT

    MOLESKIN:

    YHC left his gloves in the car. What an idiot. The ground was cold enough that YHC’s hands struggled to write down PAX names during COT.

    Imperial Squat Walkers eat up a lot of time.

    The Guantanamo was fun. Let’s include a round of running around the outside of the circle next time with Partner Leg Tosses for the PAX.

    The Roxanne was tough. YHC is pretty sure everyone took a bit of a breather on their own…except for Sippy, possibly because he was seriously shaking it off afterwards. FEBA!

    Welcome to FNG Glee, though we should have named him Falsetto. YHC was Q, and the Q may change Glee’s name. YHC knows where Glee lives and will pick him up any morning he wants to post.

    ANNOUNCEMENTS:

    F3 Weight Loss Challenge: See previous Back Blasts

    HDHH March 16 in Mechanicsville: See Circle K’s forthcoming Back Blast

    Regular workouts this week: YHC is Q’ing Grid Iron on Saturday

  • Boxing the Curb

    Ever thankful to be safe after an evening of frightening storm warnings and strong winds, 17 faithful RVA PAX assembled for a 45 min beatdown at 45MOMM. It went down something like this:

    THANG

    COP: 28 SSH, 28 Crab Cakes, 28 Dancing Chilcutts, 14 Granddad Don Quixotes, 20 Copperhead Squats, (something else?)

    Mosey around school and back to bus line.

    Curb Boxing: Always face Grove Ave and draw a box Bear Crawling or Crab Walking, 10 strides to the side when going Right to Left and Left to Right
    Bear Curb Boxing x 2
    Crab Curb Boxing x 2
    Bear Curb Boxing x 2

    Mosey to corner of Westmoreland & Grove
    4 Corners of Burp & Merk: Sets of Burps and Merks at each corner, mosey, plank to wait for PAX
    1-5: Westmoreland & Grove
    6-10: Westmoreland & Cary
    10-6: Commonwealth & Cary
    5-1: Commonwealth & Grove

    50 Zombie Walk strides towards to the Pavilion.
    Mosey to blacktop where Tomatoes usually meet.

    11’s: Lt. Dan’s & Plank Jacks
    Reverse Plank when done + quick set of 28 Reverse Dancing Chilcutts

    5MOM: 28 LBCs, 20 Box Cutters, 28 Hello Dollies

    Mosey to Flag

    COT & Fudd took us out

    MOLESKIN:

    YHC was spurred along by Saab’s salutation this morning: “I’ve never experienced a DK Q before.” Hope the workout met your expectation.

    Lab Rat was confused that the Curb Boxing was not In Cadence. YHC was confused how to keep the strides In Cadence. Maybe on your Q, Lab Rat.

    Several PAX were confused by YHC’s instructions on the Burp & Merks when combined with 4 corners. YHC will be more detailed next time.

    YHC respected the Closed Field signs and called an audible on the 11’s when the Tomatoes were a no-show. TYA seemed to be disappointed YHC was not following his Wienke. (Yes, there was a Wienke…to remind YHC of the Lt. Dan’s…but mostly because YHC still carries a cell phone to keep track of time and needs to purchase a cheap watch instead).

    Rosie & YHC discussed the 11’s on the trip home in the clown car and are pretty certain that only TYA and Splinter completed the full set. Without the trees as guides, YHC may have dropped a set…possibly 2…Rosie too. The #plankers arrived early and quickly.

    ANNOUNCEMENTS:

    Fudd’s Golf Tournament in April at Willow Oaks. See Fudd.

    HDHH March 16 at the new AO in Mechanicsville, followed by Homebrews at the Rat Nest (Lab Rat’s casa).

  • 28

    18 strong faithful RVA PAX gathered for another installment of a NoToll beatdown. BT and Swirly planted the shovel flag, and it went something like this:

    THANG:

    COP: 28 SSH, 28 Crab Cakes, 28 Boxcutters, 28 Russian Soldiers, maybe 1 other?

    Mosey around parking lot to Soccer field.

    11’s across width of Soccer Field: Burpees + Real Lt. Dan’s (4 lunges + 1 squat)

    Circle up in center field for Circle of Shame:
    Bear Crawl 1 revolution + Crawl Bear 1/2 revolution

    Mosey to bleachers for Triple Check: dips, flutter kicks, run width of soccer field and back
    Audible called for Quadruple Check.
    45 second Plank-O-Rama

    Quick COP: 28 LBCs, 28 American Hammers

    Mosey back to flag. Stop @ gate and lunge 50 strides. Continue mosey back to flag.

    COT

    Fudd took us out.

    MOLESKIN:

    Where was the dusting of snow?

    YHC needs to purchase a watch so that Splinter will stop accusing YHC of carrying a Wienke when YHC is just carrying is cell phone to keep track of the time.

    Wedding Singer still thinks the wrong team was in the Super Bowl.

    Viral suggested that the 28s in the first COP were in honor of Jonathan Stewart, RB of the Carolina Panthers.
    The RVA Pax knows differently.
    HTTR.

    YHC handed Swirly and BT the shovel flag upon his arrival. They were still holding it after YHC returned to the pregame circle. Maybe they thought we’d run with 2 pieces of a shovel flag? Either way, never assume that BT and Swirly know to PLANT a shovel flag.

    YHC: “We’ll be doing real Lt. Dan’s: 4 lunges and 1 squat.”
    Fudd: “Who says those are real Lt. Dan’s?”
    YHC: “I do and I’m the Q.”

    Fudd was also confused that 2 exercises are meant to be performed during the 11s. Thanks for keeping tabs, TYA and keeping Fudd honest, even though this was meant to be a “You vs You” workout.

    Sippy kept an impressive pace to lead the 11s. Way to push it Sippy.

    After the Crawl Bears on our way to the bleachers for the Triple Check, Toga asked YHC if YHC was doing ok. YHC definitely felt dizzy from the Circle of Shame…were YHC’s words slurring or was YHC running crookedly? Either way, thanks for checking in.

    Sadly, YHC could not find Daft Punk’s “Around the World” on YHC’s phone to play during the Circle of Shame. Thanks for the support as YHC searched, Toga.

    Announcements:

    Swirly Q @ SOT tomorrow.

    Viral Q @ Hump Day Happy Hour next week.

    Never Q’d? See YHC if you need some tips and pointers. Let’s see some new Qs soon!

  • Ride Rabbit, Ride!

    10 Faithful RVA PAX and 1 FNG posted for a cold workout at SOT. The thermometer read 14, but it felt sunny & 70. It went something like this:

    THANG

    Circle bus loop (Bleeder = 2 laps on bike)

    COP: 28 SSH, 28 Crab Cakes, 28 American Hammers, 28 Russian Soldiers, 14 Merkins

    Circle bus loop (Bleeder = 2 laps on bike)

    COP: 10 minutes of burpees with a twist (lbc’s instead of burpees)

    Circle bus loop (Bleeder = 2 laps on bike)

    Jack Rabbit Loops: variation of Love Hill around the Bus Loop, combined with the speed and comradery of Blimps
    Jack (Bleeder) is the Rabbit on the bike (Wilson and Aisle 5 traded once or twice). PAX performs a slow moving exercise until the Rabbit catches the 6. Leaders return to 6. Start again. Exercises included:
    Lunges, Backward Run, Broad Jump Burpees, Imperial Squat Walkers, Sideways Curb Crawlers (each side), bear crawl, crab walk, maybe more?

    Run half a lap to bus loop

    Ascending Curb Crawls with a Twist: Bear Crawl, Merkin, LBC – increment merkins by 1 and LBCs by 5 each time
    Crawl Bear on evens (2 & 10, 4 & 20, 6 & 30, etc)
    OYO until time was called (most made it to 6)

    Mosey back to VSF for quick COP: 28 Flutter Kicks, 10 Don Quixotes

    MOLESKIN:

    Welcome to Dos Equis! Solid performance on a cold day that kept many of the regulars in the fartsack. Since Dos Equis has 4 daughters, YHC was toying with calling him Ocho Equis…but Dos Equis stuck.

    Respect to all the PAX who yelled “Darrell Green” at the 28s!

    YHC thought we’d be able to get 3 full loops of the Jack Rabbit Loops in…as it turned out, the PAX made it 3/4 of the way around.

    When YHC announced 10 Minutes of Burpees, Honey Do let out the biggest groan of disappointment…only to be rewarded with a massive head start for the day for this month’s LBC challenge. YHC is fairly certain that Honey Do would have dominated the burpees; he was just looking out for his FNG and didn’t want to scare him away from F3.

    Aisle 5 and Bleeder do NOT adjust their bicycle seats to the same position. Although this would allow for them to very easily ride tandem on a bicycle built for one: Bleeder on the seat and Aisle 5 standing while pedaling. Terrific visual on a hump day…

    ANNOUNCEMENTS:

    Hump Day Happy Hour TONIGHT @ Postbellum: 4:30pm.

    Lockjaw on the Q tomorrow at 45MOMM

    Snowpocalypse on Friday.