Author: Döner Kebab

  • 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.

  • Double Dora Dienstag

    13 faithful of the RVA PAX braved the saturated fields at #NoToll for a Tuesday morning beatdown. It went something like this:

    COP: 20 SSH, 20 Flutter Kicks, 20 Russian Soldiers, 20 Slow Bending Squats

    Mosey to Fields.
    Partner up for Dora 1-2-3: 100 merkins + 200 lbcs + 300 squats as team
    Alternate with partner while 1 partner runs width of soccer field and back.
    TYA & Wedding Singer awarded 8 exercise restrictor plate (per round) to pay for the Patriots’ perfection.

    Mosey to Parking Lot
    COP: 20 Rosalitas, Capital Letters: spell “Kirk Cousins Likes That!”, 20 Louisville Recruiting Trips (aka Alabama Prom Dates)

    Mosey to poles for Lazy Dora 1-2-3: 100 merkins + 200 pole smokers + 300 monkey humpers
    Alternate with partner while 1 partner planks.

    Mosey to Shovel Flag.
    8 Burpees OYO to celebrate Patriots 8-0, Bungles 8-0, Painthers 8-0, or Warriors 8-0.

    Moleskin:
    The pole smoker/monkey humper combo of the 2nd Dora 1-2-3 drew loads of comments and commentary:
    – where to grab the pole while pole smoking: base, tip, top
    – how to grab the pole while pole smoking: 1 hand, 2 hands, golf club grip
    – Splinter’s pole was decorated with hat
    – YHC & TYA shared the same pole on opposite sides (TYA in the grass, YHC on the pavement)

    YHC planned a 3rd Dora 1-2-3. Maybe next time.

  • Virginia is for Sports Lovers

    In celebration of ESPN’s College Game Day visiting Harrisonburg for the JMU vs UR game, 15 Strong + Jville gathered in RVA to make themselves fitter and remember other famous Virginia sporting accolades.

    Q running late, so Loose Goose took the Q and mosey to tennis courts.
    Disclaimer.
    COP
    SSH x 20
    DK takes Q.
    UVA Time Machine – UVA Football #1 ranking – Oct. 15, 1990
    10 Scorpion Drydocks – OYO (10 each side)
    15 Monkey Humpers – OYO
    90 LBCs – OYO
    Sam Snead Burpees (Hot Springs) – 7 Major Titles
    7 Burpees
    JMU favored by 13 points in the game
    13 Slow Bending Squats

    Mosey to end line of tennis courts.
    Arthur Ashe Dash – Wimbledon Champ in 1975 (Richmond)
    Dueling Pusher – runners on each side of court
    Repeato x2 w/ Plank-o-rama inbetween.

    Mosey back past shovel flag to bus lanes
    The Spider Web – 1991 University of Richmond became the first #15 seed to ever beat a #2 Seed in the NCAA men’s bball tournament (beat Syracuse)
    Curb Crawl to 15
    Alternate b/t 1) Bear Crawl + Merkins & 2) Crab Walk + Dips

    Mosey back to soccer field along Cary Street Rd
    Ricky Rudd’s Racing Beast- besides being the greatest alliteration in NASCAR – 788 consecutive starts in NASCAR from 1981-2005 (Chesapeake)
    7 Lt Dan’s
    8 Dead Cockroaches
    8 Merkins

    Stay on soccer field for
    Moses Malone Coast-to-Coast- NBA MVP in 1983 (Petersburg)
    Blimp-style
    19 Bear Crawl Strides
    8 Lunges each side
    3 Broad Jump Burpees

    Circle up for RVA Pax Confessional
    UVA 18 point underdogs to UNC this weekend
    18 Burpees OYO

    Mosey back to shovel flag for COT
    Marv, the voice of VCU – only VA school to be undefeated in football in history of the program, took us out.

    Moleskin:

    YHC was running late. YHC drove to Johnsonville’s house to collect JVille, but JVille was not standing at the end of the driveway per normal. 2 min wait. Johnsonville ditched.

    Cheers to Goose for starting without YHC.

    Johnsonville shows up during the Arthur Ashe Dash. YHC is sure YHC asked him for a 10 count at some point…maybe after The Spider Web? But just like Keyser Soze, he was gone.

    The Spider Web was painful. Goldberg said so, anyway.

    Sets of Lt. Dan’s are not fun.

    I appreciate the effort everyone gave today…the workout was full on.

    2 shooting starts spotted during workout: 1) spotted by several as soon as YHC arrived; 2) spotted by Splinter during Cockroaches

    Additional VA Sports Accolades not recognized but communicated to YHC:
    1) VMI beat Kentucky in basketball about 7 years ago (Fudd)
    2) VCU’s run to the Final Four (Marv)
    3) Bleeder’s 4 consecutive winning seasons on the VMI Tennis Team – a VMI team first (Bleeder)
    4) VMI’s Sweet 16 appearance in 1977 (Fudd & Bleeder)

    Announcements:
    Brain Tumor, Loose Goose & Viral attended “Boys to Men” speaker series at St. Christopher’s last night and Viral said it was very moving. There was enough demand that the Westhampton Theater is showing the film for free on Nov 1 @ 1pm.

    Great Pumpkin Run – Halloween Morning – 5k & Kids Run – See Swirly
    Bear Creek 10 Miler in Dec – See Lockjaw

  • You can always count on Groh!

    4 faithful members of the RVA Pax and 1 Double Dipper assembled at Short Pump Middle school for a Saturday morning beat down that went something like this:

    THANG:
    Mosey to back of End Zone at Grid Iron for COP: SSH x 25, Merkin x 15, Flutter Kicks x 25, Dead Cockroach OYO x 10, Hillbillies x 25

    Run easy lap around track and up the hill to high ground for 10 minutes of Burpees (8 per minute)

    2 easy laps around track and down to school for Quadruple Check: Peoples Chair, Plank, Run, Donkey Kicks/Wall Walkers (repeato for total of 3 cycles)

    Mosey to bus lane for Zombie Walks to end.

    Mosey to baseball bleachers for Tabattas:
    1) Imperial Squat Walkers
    2) Bear Crawl-a-rama on hill

    Mosey back to shovel flag for COT

    Moleskin:
    With so much Fall activity, YHC was convinced this would be the first F3 RVA workout with 1 person posting…and bet TYA as much…but, you can always count on Groh to show at The GridIron…Thanks to Chum & Ricky Bobby for joining us as well! We picked up a double dipping Honey Do during the Quadruple Check.

    This was the first time Ricky Bobby had performed a Dead Cockroach…we might need to work on those.

    10 Minutes of Burpees are always difficult and smoked us for a good few minutes afterwards.

    The Quadruple Check took much longer than anticipated. YHC was hoping to squeeze in a Dora 1-2-3, but had to call an audible with the Bear Crawl-a-rama

    This may have been the first time in weeks where The GridIron saw ZERO partner leg tosses.

    Honey Do shared that he only came out to his first F3 workout in June. Damn, that dude has improved in a short time!

    Thanks for letting YHC lead, fellas. I really enjoyed our time together.

  • Double Beast of Mary

    19 strong posted for a solid outing at RVA’s NoToll. Here’s how it went down:

    Thang:

    COP: 25 x SSH, 25 x Flutter Kicks, Capital Letters OYO, 15 x Merkins, 25 x Imperial Walkers

    Mosey to soccer parking lot…line up

    Modified King of Hearts:
    1) Forward lunges across entire parking lot
    2) 10 x Broad Jump Burpees + Bear Crawl to end
    3) 2 x Karaoke
    4) 2 x Backwards run

    Triple Check: lap around parking lot + pole smokers + donkey kicks & wall walkers on shed

    Double Beast of Mary: 12 exercises at each station rather than 6
    1) LBCs
    2) Capital Letters (12 letters each time)
    3) Freddie Mercuries
    4) WWI Situps

    Mosey back to Flag for COT

    Moleskin:

    Welcome to Art Vandelay. You arrived late and missed our disclaimer. Hope you enjoyed the workout and will be back out with us soon!

    Swirly & Sippy & Toga continue to set the pace on most of our field combinations…well done, gentlemen.

    During the lunges, Grizzly shared that the initial round of Capital Letters smoked him. YHC’s apologies for going back to them during the Beast. Should have done some Russian Twists for TYA.

    Increasing the sets from 6 to 12 on the Beast definitely makes a difference. Sadly, the Beast was not fully completed.

    Shooter saw a shooting star during the FlutterKicks in the first COP (go figure)…confirmed by BT.

    YHC’s car was not affected by the VW recall…and thank you for the concern, Toga…thankfully the familiar jet engine noise it makes will continue to delight the motorheads and Johnsonvilles of the RVA PAX. Fudd, a LIFO this morning, was also identified by a noise his car made when turning into a parking space. Maybe Lug Nut should check out our rides…

  • RVA takes on the BRR!

    More to come, but I wanted to share our BRR photo album with the rest of the RVA PAX!
    http://imgur.com/a/4Uvf9

    Thanks for your thoughts and support while we were away!
    -Döner Kebab

  • Over the Hills and Far Away


    14 of RVA’s faithful PAX met on a beautiful August morning for a good ol’ fashioned #NoToll beat down.  It went something like this:

    The Thang:

    Mosey 20 yards for COP: 25 SSH, 25 slow bending squats

    Mosey to NE corner of soccer complex for Over the Hills & Far Away: 1-2 sets of exercises followed by loop around entire complex (0.5 miles).

    10 burpees OYO + loop

    20 Imperial Walkers + 15 Merkins + loop

    Bear Crawl half width + mini plank-orama + Backward Run width + mini plank-orama + loop

    Zombie Walk (forward lunges) 3/4 width + mini plank-orama + Crawl Bear half width + loop

    X’s & O’s + 25 LBC + loop

    25 Flutter Kicks + 10 Box Cutters OYO

    Mosey back to Flag

    10 burpees OYO

    COT

    Moleskin:

    It’s time for YHC to buy a watch.  Relying on BT (again) for timings.  Unfortunately, it was only as we moseyed back to the shovel flag when BT informed YHC that his watch might be a little fast.  This probably explains why Johnsonville, Sippy, and 1 other were LIFOs.  YHC will let this slide this time.

    Sippy continues to lead the way on run-heavy workouts.  Pommel Horse and Rosie did a great job of keeping him honest, though.

    This workout was all about keeping the momentum going.  Why not end such a workout with 10 burpees?  It was a crowd silencer for sure.

    Announcements:

    TYA is hosting a hill running workout tomorrow afternoon at 5:30pm at Hillcrest and Cary St Rd (this is after he Q’s tomorrow morning’s SOT workout).  Respect.

    Sign up to Q.

  • What kind of bucket? Be sure to annunciate the “H”…

    15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down.

    The Thang:

    Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats

    Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears

    Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO

    Mosey to baseline for Deconstructive Burpees 11’s-style (squat + thrust + squat jump = burpee):

    11’s: Squat + Russian Twists (run between trees)

    11’s: Thrusts + Freddy Mercuries (alternate forward lunge and bear crawl between trees)

    11’s: Squat Jumps + LBCs (run between trees)

    Mosey to Flag for 75 seconds of LBCs

    COT

    Moleskin:

    Cheers to YHC’s 13-year-old nephew for being dragged out of bed on his summer vacation to experience F3 as an FNG.  Rohawk (Red Mohawk) is always welcome back any time.  You did your uncle proud!

    YHC would explain the title of this post in greater detail, but Rohawk and/or Rohawk’s parents might be reading it. Questions?…ask Pommel Horse.

    Regular workouts this week + Sunday run on Buttermilk and North Bank trails: meet at Byrd Park pump house at 7am…bring water.

  • RVA takes on the North OBX, round 2

    2 PAX arranged to meet at the Currituck Lighthouse in Corolla for an 8am beatdown on a beautiful July morning (no breeze).  Here’s how it went down:

    The Thang:

    Mosey to the point on the Currituck Sound beyond the Walehead Club.

    COP: 25 SSH, 13 Merkins, 25 Russian Soldiers, 20 Slow Bending squats, maybe some others?

    Mosey loop around Walehead Club back to the point.

    4 corners: 5 burpees, 20 LBCs, 20 monkey humpers, 10 Box cutters. (10 minutes)

    Lunges around perimeter of 4 corners.

    Mosey loop around Walehead Club back to bridge in front of Walehead Club.

    Ascending, Descending Bear Crawl over bridge + 5 Merkins on either side…rinse and repeat.

    Mosey across bridge to taller portion of wooden walk for dips: 25, 20, 25

    Mosey back to cars for COT, where Singer took us out.

    Moleskin:

    Lovely morning, but hotter than with Sippy…no breeze.  Brutal.

    Meeting up on vacation is easy…let’s do this more often!

    Great to be with Wedding Singer away from RVA, both of us pushing the other to perform to our best.  Singer and his wife are expecting their first child in October…and it made YHC happy to think he and his wife are enjoying one of their last beach holidays without little people.  Equally as special are holidays with little people, as both of mine learned to ride their bikes without training wheels today…my 6 year old because it was time and he was ready and my 4 year old because she is a determined younger sibling who couldn’t stand that her brother might take the spotlight….