Author: Döner Kebab

  • F3 Richmond – Snowmageddon 2015

    F3 Richmond - Snowmageddon 2015

    14 Faithful braved the slick streets of the Southside of the River James to congregate at #NoToll, eager for a wintry beatdown full of gloom and pain.

    Brief mosey to COP
    49 SSH in honor of Super Bowl XLIX
    26 LBC in honor of Super Bowl XXVI (Redskins last Super Bowl victory, sorry Wilson)
    11 Imperial Walkers in honor of 11 of 12 deflated balls
    15 Merkins

    Mosey to woodshed after half lap around parking lot
    Triple Check
    Split into teams of 3
    1 people’s chair with arms up and parallel to ground
    1 plank or merkin down position
    1 large lap around parking lot
    Repeat full cycle 3 times

    Plank-o-rama

    Line up at Soccer Field for Blimps, down and back as a group
    5 burpees, 10 lunges each leg, 15 merkins, 20 Imperial Walkers, 25 Bear Crawl strides
    Restrictor Plate: if you finish early, run back to last guy to finish as a group

    Mosey to other soccer field
    Tabattas
    Dips
    Imperial Squat Walkers

    Half lap around other soccer field
    Sprint width of other soccer field

    Mosey to cars for COT

    Moleskin:
    Accumulation was close to 0.5-1 inch during the beatdown. Road conditions were definitely worse on the way home, and Chesterfield County closed schools on the drive home.

    YHC thought of the Super Bowl trivia as we were circling up for the initial COP and ran out of creative trivial numbers for the 15 Merkins. Humble apologies.

    Bleeder or Toga got into the spirit of the falling snow and used a shopping cart as a bob sled during the triple check. YHC missed how that started so someone can fill in please.

    YHC heard no references to Wilson’s wife this morning. Shame on the PAX.

    Swirly has perfect F3 Richmond attendance since his first posting.

    YHC cannot look at TYA while Q’ing SSH’s. Classic form.

    Announcements:
    Normal workouts as usual this week.

    We will be fielding a team for the Rugged Maniac 5k to be held at the Virginia Motorsports Park in Petersburg, VA on 5/2/2015. In order for this to work, we need hard commitments by Saturday. Jan. 31. contact Johnsonville.

    In order to begin preparing for The F3Richmond Four State Challenge in June, we plan on hiking a section of the AT this Sunday called “The Priest.” The hike will be around 11 mi. The first 4 mi. will be an uphill climb. After that, it is mostly flat or downhill. We will check out a great lookout called “Spyrock.” If you want to hike The Priest with us, please meet on Sunday at the Daily Grind side parking lot ready to depart by 5a sharp. The drive is about 2 hours. We should get home by 2:30pm, leaving plenty of time to get ready for the Superbowl. contact Johnsonville.

  • Monkey Blimps

    bad monkey

    10 Faithful posted for a wet, extra gloomy Saturday morning in strip mall nation…and welcomed 2 belated Faithful who double dipped at DogPile (DD).

    Lug Nut on Q

    Slaughtor Starter – everyone must do before beginning
    10 burpees

    Mosey to the bus loop circle

    COP
    20x SSH
    21x lbc
    20x imperial walkers
    20x don quixotes

    mosey to back baseball field

    Escelator Pusharama – baseball field backstop
    10 x merkins
    lap around the infield

    20 x merkins
    lap around infield

    30 x merkins
    lap around infield
    plank

    mosey to softball field backstop

    Escelator Cruncharama – softball field backstop

    30 x lbc
    lap around the infield

    40 x lbc
    lap around infield

    50 x lbc
    lap around infield

    60 x lbc
    lap around infield

    Bonus 70 x lbc
    plank

    mosey to front of school

    Ascending Curb Crawl

    Bear Crawl to opposite curb 1 derkin
    BC to opposite curb 2 derkins
    and so on to 13

    mosey to bottom of hill at track

    Triple Nickle

    Run uphill 5x Monkey Humpers (ankle grab squat)
    Run downhill 5x squat jumps
    plank

    mosey up to the track

    Sprints

    100 yd Sprint x 3
    250m for sprinters
    150m for power runners

    Q to Döner Kebab

    Mosey to Bus Lane and line up at sign.

    Blimps to island, moving forward as a group at a snail’s pace
    5 burpees (hop forward for squat jump), 10 lunges each leg, 15 merkins, 20 imperial walkers, 25 bear crawl strides
    (~150 yards took 2.5 cycles)

    Mosey to drop-off line parking for 4MOM
    X’s & O’s
    Flutter Kicks
    Rosalitas

    Mosey back to shovel flag

    Moleskin

    A damp morning greeted the PAX and Johnsonville took full advantage of the opportunity to return to first grade. Not a water pond was missed as he splashed his way through the morning.

    Johsonville continued to impress by disregarding the Q’s instuction’s and taking an extra lap after DK’s 60 lbc’s. The PAX enjoyed a bonus 70 lbc’s afterwards.
    YHC believe J’ville was enjoying his speedy lbc/run combo in an effort to show off for the ladies. Wait there were no ladies?

    Iron was attempting to motivate a fartsacking and still gloveless Flintstone mentioned there’s a woman’s group that might be a better fit. Flintstone’s retort was a little less than F3 worthy. We hope to see you soon Flintstone!

    Impressive speed continues to come from the legs of Wilson & Conspiracy. We may need to do a post race tech on their shoes next time. Nice job!

    Iron was especially disappointed that we weren’t closer to the road when we did the monkey humpers.

    Impressive attendance this morning considering YHC drove through driving rain and snow on the way.

  • Rugby Nation


    6 faithful posted for a glorious Saturday Gridiron workout. We anticipated late arrivals from those attending the earlier morning workout at #DogPile.

    The Thang:

    Chum Bucket Q
    Mosey to school soccer field for COP
    25 SSHs
    25 Imperial Walkers
    25 Windmills
    Stand in squat position while passing rugby ball around the circle

    Jog around soccer field to school football field for the Ball and Half Beast
    Start at 50 yard line and jog to south end zone while passing the rugby ball
    Turn around and return to the 50
    From the 50, run towards the north end zone completing 6 burpees at the 25 yard line, the end zone, back to the 25 yard line, and return to the 50
    Repeat passing drill heading south twice more and and likewise with Half Beast heading north – merkins and mountain climbers as other exercises

    Jog towards and through the parking lot to the volleyball courts

    (Consipiracy, Lug Nut & Johnsonville enter stage left)

    Bear crawl across the courts and follow with 50 LBCs
    Jog into the woods via the trail provided
    At stop 1, complete 25 one-armed upright merkins per side using trees provided and follow with 50 LBCs
    Stop 2, complete 25 squat jumps and follow with 50 LBCs
    Stop 3, complete 25 step ups per side using fallen trees provided and follow with 50 LBCs

    Tag up with Döner Kebab to Q

    Mosey to lower baseball field.

    Burp & Merk 1 to 9 back to 1

    15 second mosey to bleachers

    Tibatta: Dips x 8
    Tibatta: Imperial Squat Walkers x 8

    mosey to main football field

    X’s & O’s for 2 minutes

    Moleskin:
    25 degrees with the sunrise feels a lot warmer than 12 degrees in the dark. Shovel flags think so too.

    TClaps to Conspiracy, Lug Nut & Johnsonville for making it to half of our workout after attending the first 6am Saturday workout in Richmond.

    YHC learned what YHC stands for.

    Lug Nut was not bare-legged. #awkward

    YHC increased the Burp & Merck by 1 since the last time it was attempted. Next time we’ll go to 10.

    Johnsonville appreciated the intensity of the final 18 minutes so much that his lower body rested (stopped responding?) during the X’s & O’s.

    Chum Bucket wants to incorporate a tower climb into a future GridIron workout, but Wilson thinks we should get approval from his wife first.

  • Past Quarterback Countdowns

    As the sun sets on the 2014 NFL Regular Season, 10 Loyal PAX posted for a gloriously dry gloomy morning on the RIC Southside

    The Thang:

    (Disclaimer: Don’t hurt yourselves before Christmas)
    COP
    – 25 SSH
    – 15 Slow Bending Squats
    – 25 LBC
    – 25 Imperial Walkers

    Mosey to NE Soccer Field
    Burp & Merk (1 to 8 and back to 1)
    [Chum Bucket countdown 10 starting Redskins QBs in the last 20 years. Highlight: Tony Banks]

    Mosey to Basketball Court
    King of Hearts (near foul line, mid court, far foul line, full court)
    – Regular
    – Backwards
    [TYA countdown starting Patriots QBs in the last 15 years. Highlight: none]
    – Karaoke
    – Forward/Backward Bear Crawl (full court only)
    – Backward/Forward Crab Walk (full court only)
    [Wilson countdown starting Bills QBs in the last 20 years. Highlight: Rob Johnson]
    – Forward Lunges (full court only)

    Mosey to Square Parking Lot
    4 Corners in cadence with Burpee group:
    8 Burpees, Plank, Squat Jumps, Mountain Climbers
    Rinse & Repeat

    Mosey back to start for COT

    Moleskin:
    As ever, it’s so hard to gauge how long certain exercises will take when planning. The suicides took some time…and smoked all of us. DK was sad not to have time to attempt the Guantanamo with Weezie Jeffersons.

    TYA & Wilson flew through the crab walk at an alarming pace.

    Holiday Brew Thru TOMORROW – check your email

    Lug Nut is itching to Q. Bring it.

    Upcoming Q’s:
    Thursday, Dec 18 (#45MOM): Loose Goose
    Friday, Dec 19 (#ROMM): Bleeder
    Saturday, Dec 20 (#Gridiron): Earthworm & Slater
    Tuesday, Dec 23 (#NoToll): TYA & Lug Nut
    Wednesday – Christmas Eve: Bleeder (he’s got something special in mind)
    No #Gridiron Christmas Morning

  • Wet Wayne’s World

    The Rain Gods have spared the loyal PAX of RVA since our nomadic inception in September, providing us with gloriously gloomy, albeit dry, Commonwealth mornings…until today. Aye, the actively wet gloom was as welcomed to our fold as an FNG, when 12 PAX gathered at #NoToll to meet the morning prepared with new base layers, water proofs, and short pants.

    The Thang:

    Mosey to first parking lot gate:
    25 SSH
    20 Imperial Walkers
    25 LBC
    15 Merkins
    25 Slow Squats

    Mosey across bridge to NE soccer field:
    Bleeder Sprints across the width of the field:
    2 x 60% speed (plank)
    2 x 80% speed (plank)
    1 x 100% speed (plank)
    Rinse & Repeat

    Mosey to SW soccer field after parking lot loop:
    ArkLoader:
    1 x BearCrawl to 50 yd line (plank)
    1 x CrawlBear to 33 yd line (plank)
    1 x CrabWalk to 33 yd line (plank)
    1 x Forward CrabWalk to 33 yd line (plank)

    Mosey back to NE soccer field after parking lot loop:
    TabattaRama (20s on, 10s off) x 8:
    1) Dan Taylors (aka LT Dans)
    2) Dips
    Half-loop around parking lot (plank)
    3) Freddy Mercury’s

    Mosey back to COT after parking lot loop

    Moleskin:
    DK experienced an epic Imperial Walker cadence count fail. Quality.

    Imperial Walker Fail
    Imperial Walker Fail

    The NE soccer field at Huguenot Park does not drain as well as the SW soccer field. All shoes were soaked through after the first leg of the Bleeder Sprints.

    The old school Gym Timer app DK used for the Tabattas is called “Round & Workout Timer” from MedNotes Plus…free on Android in the Google Play Store. Maybe we can customize the bells next time.

    Toga & Loose Goose engaged in a dueling song battle of “Bohemian Rhapsody” during the Freddy Mercury’s, and cleverly stopped singing on cue after each 20s Tabatta was complete.

    The Goose is Loose
    Toga & The Goose are Loose

    DK apologizes if he offended anyone when “taking us out” during the Ball of Man. Season’s Greetings.

    Upcoming we have regular workouts on Thursday 0530 45MoM at Mary Munford and Saturday 0700 Gridiron at Pouncy Tract Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops @ 4 breweries along the way (beer consumption at any point is optional).

    Christmas falls on a Thursday this year, therefore, the 45MoM normally scheduled on that day will be held on Christmas Eve (Wednesday) at the same time & place.

  • Do you own gloves? I rent ’em. I have a lease with an option to buy.

    The #GridIron had a bit of a lean showing for Richmond’s first sub-freezing bootcamp.  6 faithul, 1 FNG & 2 guests from Charlotte…cheers to everybody for coming out!

    The Thang:
    Mosey to soccer field

    COP:SSH, Merkin, Imp walkers, LBC, ??

    Mosey to Parking Lot behind School,  Bear Crawls, Crabs, lunges 2-3x

    Mosey to Tennis courts – suicide machine

    Mosey back to front of school for triple :pair up in threes – with chairs, elbow plank, and Run to Cone.

    Q to Döner Kebab

    mosey to track for vuvuzelas (run to burpee)
    1 x 400 + 4 burpees
    1 x 200 + 6 burpees (twice)
    1 x 100 + 6 burpees (twice)
     
    mosey to baseball field
    6MM
    LBC x25
    Freddy Mercuries x 20
    Hello Dollies x20
    Weezy Jefferson x20
    Dead Cockroach x20
    Rosalitas x20

    mosey around Pee-Wee Football field to COT

    Moleskin (Per Bleeder):

    How many layers do you wear when it’s 30 degrees outside?  Planning to workout in cold weather,  best to know it’s cold before leaving the house, or Charlotte, N.C.

    Realizing that Hawaii 5-0 and Sir Topham Hat have been doing this a while, they had the first of real Mumble-chatter in RVA during the initial COP!

    Oh, wait, I always wear two pair of Gloves…..

    Men that bill by the hour have excellent timing while counting down, and enable the Q to catch his breath.

    T-claps to DK for Q while fighting a cold in sub-Freezing Temps! (cheers, Bleeder)

  • The BEAST Don’t Burn on the Grill

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    Twelve of the faithful posted on a beautiful morning at a Huguenot Park, the first posting since the clocks turned back on Sunday. Toga planted a shovel flag, and Döner Kebab took the lead.

    THE THANG:

    Döner Kebab on Q –

    Mosey near gate to soccer parking
    Quick disclaimer
    COP
    20x SSH
    15x Merkin
    20x Imperial Walker
    20x LBC

    Jog to rear soccer field
    Line up on end line for the BEAST
    36x Slow Bending Squats
    36x Mountain Climbers
    36x Freddy Mercury’s
    36x Weezy Jefferson’s (on back, legs straight up, bring legs down but stop them 6” above ground, bring legs back up like George & Weezy movin’ on up)
    36x burpees/LBCs (3 ea. per set)
    36x Hello Dolly’s

    Johnsonville on Q –

    Mosey for around all soccer fields

    Line up in front of bleachers for Ciabatta with dips.
    Mosey around soccer field to left corner for Ciabatta with LBCs.

    COP
    10x Y Grip Merkins
    15x Flutter Kicks
    10x Single Leg Hip Thrusts (left leg)
    10x Single Leg Hip Thrusts (right leg)

    COT

    MOLESKIN:

    Döner Kebab apologizes for leading the PAX mosey into obstacles when he Q’s (think “Fistful of Yen” from “The Kentucky Fried Movie”)…this time the obstacle was yellow caution tape roping off the cut-through to the rear fields.

    Cheers to Chum Bucket (or was it Oyster?) for singing the theme to “The Jeffersons” during the plank-up after the Weezy Jefferson’s.

    The barking frogs were almost barking in cadence during our first mosey under Johnsville’s Q.

    We all agreed it was a spectacular morning…the sun rose as Johnsonville took Q…the Huguenot Park fields are like blankets…there was no need for the smurf suits.

    RESPECT: 25% of our PAX posting this morning are over 50 years old.

    Great job men, although we’re still looking for our first #RecycledMerlot…
    See you in the Gloom!

    Next workouts:
    • #45MinutesofMary (boot camp) – Thursday, 5:30 am at Mary Munford ES
    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park