Author: Döner Kebab

  • Ellen Jane turns 8

    The youngest spawn of YHC celebrates her 8th birthday today, so what better than a 8-themed (and 18-themed) beatdown at TwinTeam.
    16 warriors assembled, and the celebration went something like this.

    THANG

    Circle around cars to pick up Lumburgh.
    Mosey down to James River HS

    Circle up on slanted parking lot for Circle of Pain (COP): 18 SSHs, 8 DQs, 18 Copperhead Squats, 18 Tempo Merkins, X’s & O’s (including a Gumbo 20 count during an ‘X’)

    Mosey to Track parking lot and partner up for Touch-A-Lamp-Post:: 1 partner performs Lt. Dans while the other partner touches a lamp post and returns, switch, repeat-o up to 4 (can’t touch same lamp post twice)

    Mosey into track facilities onto bleachers for Bleacher Space Invaders: 3 rows of 5-6 men, stand on bleacher facing top, stretch across 1-2 rows, plank walk to the left, climb up, plank walk to the right, hold plank – repeat-o x 2

    Run 1.5 laps around track to the other set of bleachers. Line up for Ciabatta: Dips – 20s on, 10s off – repeat-o x 8

    Mosey back to James River HS to side with poles for Triple Check: pole smokers, plank, run to first light + 30 monkey humpers

    Audible called before completion due to lack of time

    Mosey back to Bettie Weaver ES, circle up for 8 Count Pan Pax Body Builders – repeat-o x 8

    Naked Moleskin:

    It was a balmy 38 degree January morning….perfect temps for F3.
    The cars kept turning into the parking lot this morning….great seeing such high numbers at Twin Team at all 3 instances in 2019

    Touch-A-Lamp-Post took way longer than expected, while the Bleacher Space Invaders required muscles not used regularly and went faster than expected.

    Great to use more of the AO this morning…don’t think we’ve ever made use of the Visitor bleachers before.

    Thanks for celebrating YHC’s daugther’s birthday today…the scavenger hunt before breakfast was a hit!

    Keep bringing more guys out.

    Announcments:

    Puppy Pile 1/26 @ 7:05am @ DogPile
    Dr Tryhard Qing Twin Team next week

  • Taking it to Hardywood, SOJ style

    A PAX of 5 defied the draw of a Hardywood WDOG Q to post to the Source of Truth.
    YHC had the Q…and a SOJ beatdown was in order….it went something like this:

    THANG

    No Slaughter Start – no burps to save Bullseye’s neck/back issues…
    Therefore, mosey around school back to front of school

    COP: SSH, DQs, Imperial Walkers, Tempo Merkins, Plank, Hello Dollies, LBCs

    Mosey around school back to front of school

    Partner up to Touch a Tree: partner 1 performs Lt. Dans, partner 2 touches a tree and runs back. Repeato, touch 1x tree each round, don’t touch same tree twice, bear crawl between tree 1 & 2….up to 5

    Mosey around school and down to track, around wrong way to bleachers

    8 round Chiabatta: step ups/box jumps

    run lap around track back to bleachers…then to wall

    Wall Walkers: 5 together as PAX – plank, then step back, feet on wall, walk feet up, back hand/arms up until balls-to-wall for 3 seconds, walk back down wall to plank

    Back to Bleachers for 4 round Chiabatta: dips

    Find spot on track for ABCs: spell capital letters A-Z with legs, hands under bum

    Mosey back to VSF for COT – Gumbo took us out.

    Announcements:

    Puppy Pile Jan 26 – sons & daughters welcome

    Grow Ruck during opening weekend of NCAA men’s bball tournament

    Naked Moleskin:

    YHCs call at NoToll to show up to SOT resulted in a solid 5. Had there been more, professional networking between Singer & Bullseye may have never happened. It’s one of the things YHC loves most about F3: organic networking between 2 dudes with similar approaches and values.

    Sysco was delivering a food dropoff to the school this morning. The dude performing the work was in a navy blue hoodie…and he looked like Wilson from a distance. @Wilson: any chance you were there?

    Where’s New Market at SOT, btw? Seriously. Stop pumping each other at the gym on Wednesday mornings….or is it just Honeymoon and Sparky pumping each other on Wednesdays? Seriously.

    We would have made Hardywood proud on his birthday week sojourn…especially when we were ALL sweating during the wall walkers…not like Trump’s Wall, btw.

    3 times in the last 3 workouts, YHC has been asked to “take us out” and has declined due to “not feelin’ it”….however, after watching our 45th President and our current Speaker of the House & Senate Minority Leader speak “to the people” last night, YHC would be happy to “take the PAX out” next time the opportunity arises. Qs be forewarned: there may NOT be a separation of church and state if this is the case.

    Peace, love, Hardywood’s birthday and Alex Smith’s broken leg,
    Döner Kebab

  • Ode to ‘Duke…2×2…in the rain

    A solid PAX of 12 were not scared off by a cool rainy, Junary morning….and assembled at Timberwolf for a DK beatdown that went something like this.

    THANG

    Mosey down, around track, and back up to basketball court.

    COP: SSHs, DQs, 5 burps oyo, Russian Soldiers, Backwards Lunges, 5 burps oyo, tempo merks, crab cakes, 5 burps on your own

    Mosey down, around track, and back up to end of light post run

    Ants Marching:
    a Marmaduke tribute, combining The Prostitute and the light posts where each post has its own set of exercises (each assigned by 1 member of PAX). exercises increase in reps by 2 per post…return back to 1 and stop at each before you proceed to the next
    Wait on the 6 at the first post.
    (Pax member listed below called the exercise)
    DK = 2 burps at post 1
    Oyster = DK + lunge to post 2 + 4 sshs at post 2 + run back to post 1 + DK
    Beaker = Oyster + skip to post 3 + 6 double count plank shoulder taps + skip back to post 2 + Oyster
    Gumbo = Beaker + run to post 4 + 8 double count flutter freddy mercury kicks + run back to post 3 + Beaker
    Tobit = Gumbo + run to post 5 + 10 double count american hammers + run back to post 4 + Gumbo
    Peaches = Tobit + run to post 6 + 12 single count backwards lunges in place + run back to post 5 + Tobit
    Bullseye = Peaches + run to post 7 + 14 merkins + run back to post 6 + Peaches

    Mosey down, around track, and back up to VSF

    COT – Wilson took us out

    Naked Moleskin:
    Solid SOJ showing yesterday and today, especially given the wet forecast.

    The Ants Marching kept us busy….no breaks, really.
    YHC is not convinced we’d complete the entire circuit of Ants Marching in 45 min, even if we eliminated the 3 laps around the track.

    Has Swirly started wearing a weight vest? (per New Year’s Convergence picture…)

    Announcements:
    Something about putting weights in backpacks.

  • Love Field for Days

    15 men (and 1 LIFO) assembled south of the James on a beautiful October morning. The clocks hit 5:30am…and we were off.

    THANG

    Run half of a (full) perimeter

    Circle up for COP: SSHs, DQs

    Audible to run away from Beaker (LIFO) so he couldn’t reach us

    Circle back up for COP: DQs, Russian Soldiers, Copperhead Squats, Merkins, Peter Parkers, LBCs

    Run half of a (full) perimeter

    Partner up for Love Field: bear crawl, crawl bear, forward lunge, backwards lunge, imperial squat walkers, bear crawl, crawl bear (al gores and plank-o-ramas inbetween)

    Run half of a (full) perimeter

    Circle up for Mary: Flutterkicks, Hello Dollies, Dying Cockroaches

    Mosey back to flag

    COT: YHC asked for a moment of silence to reflect on the violence in our country

    NAKED MOLESKIN

    YHC had no plan upon arrival to the AO. Even if YHC had had a plan, leading the PAX to run away from Beaker upon his late arrival was definitely part of that plan. Still, it was as funny to see everyone’s reactions to such a stupid idea.

    Love Field has never felt so long. The PAX was not pleased with the first bear crawl iteration…and 2nd one went down worse than that…and both crawl bear iterations were met with even more disdain than that. Goodtimes.

    YHC called for 26 of most exercises. No one asked why, but it shouldn’t be hard to figure out. Here’s a hint.

    Cold, wet hands this morning boys…

    Announcements

    Marmaduke is still collecting coats.

    Hammers & Ales – Nov 10. See Viral for details.

    VA Beach 2 year conversion this weekend. Anybody going?

  • Never Hurts to have Rosie & Swirly Deployed as Backup

    With the remnants of Hurricane Michael promising to clear the summer humidity and bring a cold front for the foreseeable, 28 regulars and 1 FNG enjoyed the last humid morning of 2018 at 45MOMM.

    YHC has been experiencing pain since tweaking his back throwing around some kettlebells at SOT last week…and had secured Q backup from both Rosie & Swirly. It was a last minute call, but YHC took the lead and the beatdown went something like this:

    Mosey 3/4 of the AO perimeter. treehug Al Gore waiting for 6

    COP: 28 SSHs, DQs, Copperhead Squats, Imperial Walkers, Tempo Merkins, Hello Dollies, Crab Cakes

    Mosey to tennis courts: Bear Crawl across 4 tennis courts, plank-o-rama, Forward lunge across 4 tennis courts, plank-o-rama, Plank Shoulder Taps in cadence, Polar Bear across 2 tennis courts, Backwards lunge across 2 tennis courts, plank-o-rama

    Mosey to main field: 11s Variation – run to 1st tree, perform 1 monkey humper, run back to start, perform 1 burpee, run to 2nd tree, perform 2 monkey humpers, run back to start, perform 1 burpee, repeat-o through all 10 trees

    Audible to all run back to starting line

    Traditional 11s: merkins + sshs

    Mosey back to flag for 3.5 minutes of Mary: Crunchy Frogs, LBCs, Freddie Mercuries (slowed down), Boxcutters 1 way, Boxcutters the other way, American Hammers

    COT, Olivander took us out

    Naked Moleskin:

    It was great returning to 45MOMM after a 6+ month hiatus. Good to see so many familiar faces.

    YHC did not explain several exercises effectively (polar bears, boxcutters)…and for that he apologizes. The first set of 11s was also a bit disorganized.

    Welcome to Slumlord! Thanks for the excuse to organize a Clown Car from Midlothian, VA!

    Announcements:

    CSAUP next Saturday, 7am, Forest Hill Park

    Bring coats to Marmaduke

    Root for a tie in tonight’s Giants/Eagles game

  • Just 3 Pikeys…

    3 warriors braved the September fog to own the Source of Truth.

    YHC was asked to move his car to make way for the “bad bus driver”, and we were underway…

    THANG

    Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, LBCs, Bob & Weaves

    Mosey to East end of AO along Midlothian Turnpike for Burpee Turnpike: run down the turnpike, burpee at every light until we reach the first traffic light.

    Continue the same to the next 2nd light…

    Lunge down entrance to Pleasants Hardware (Midlothian) shopping center.

    Mosey to shopping center sidewalk for Three Poles: stop at each pole – 10 merkins at first, 20 LBCs at second, 20 WWIIs at third…repeato until we reach the corner.

    Bear crawl past YouFit Fitness to Pleasants.

    Lunge back to corner…audible to backwards lunch after halfway.

    Mosey to 3 poles for 3 minutes of Pole Smokers.

    Mosey back to school for 3 minutes of mary: Hello Dollies, Freddie Mercuries, Dying Cockroaches

    Mosey around back of school, identify “The Top”, crawl bear to “The Bottom”.

    5 Hill repeats: The Bottom to The Top

    Mosey back to VSF for 3 minutes of Mary: American Hammers, Rosalitas & LBCS

    COP: YHC took us out with a moment of silence for Sept 11 and inbound Hurricane Florence

    Announcements:
    BRR is in 51 weeks
    4 Year convergence Sept 20

    NMS:
    Even the BRR can’t prevent Rosie from crushing whatever the Q throws at him.

    Great to have EF Hutton visit the SOJ 2 days in a row.

    There’s an independent coffee shop in that shopping center (at least YHC thinks it’s independent)

    YouFit Fitness centers are really green and really purple…

  • Döner Kebab’s NFL Survivor Pool

    F3RVA.ORG Pax,
    I’ve run an NFL Survivor Pool for 10+ years now. From Opus to Wedding Singer to TYA to L, several of the RVA Pax have played for the last years. I’m posting this to invite you to consider playing as well….

    Rules are simple: Pick 1 team per week to win; no spreads. If your team wins, you survive to the next week. If your team loses you’re eliminated. 1 Survivor. Winner takes all. The catch: you cannot use the same team more than once per year. So, if you pick the Patriots in Week 1, you cannot use the Patriots for the rest of the year.

    $10 entry. Winner takes all.

    Last year, The Chicken Whisperer (my 8-year-old son Joseph) won the league….simply by picking against the Cleveland Browns whenever possible.

    To join, follow this link: http://cltelim.football.cbssports.com/e?ttag=FFBC18_cpy_invite_new_mt
    The league password is: redskins#1

    Good luck!

    Peace, love and Derrius Guice,
    Döner Kebab

  • Hot Potato for Three

    A PAX of 3 made it out to Timberwolf, including 1 stamping his Summer Challenge Passport.

    With no Q on the signup sheet, YHC took the Q and the beatdown went something like this:

    Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, Bob & Weaves, LBCs, Crunchy Frogs

    Mosey around to back of school, grab a piece of wall: 10 donkey kicks, 5 wall walkers + stand inbetween, 15 donkey kicks

    Mosey to tennis court: Tennis Court Tracers across 3 courts, bear crawl to other side, reapeat-o on other side

    Hardwicke Box: broad jump forward, shuffle to the right a few paces, broad jump backward, shuffle to the left for a few paces….for 2 minutes

    Mosey down to track – run 1 lap

    Q passed to Wedding Singer

    Quick Mary: flutter kicks, box cutters

    Mosey back up to school: Deconstructed Burpee Perimeter Run: at each major corner of perimeter of school perform either: 2 merkins, 2 squats, or 2 burpees

    Q passed to Bag Phone

    Suicides: forwards, forwards + backwards, karaoke

    Q passed back to YHC

    Mosey back to VSF for Mary: Rosalitas, Protractor

    COT – Singer took us out

    NM

    Lots of discussion this morning regarding golf…and Wedding Singer’s golf game…and what brought Wedding Singer to Christopher Newport University from Maine. Still, given the discourse, we packed a lot of exercises in…and gave Bag Phone his first opportunity to lead a few exercises

    Kudos to Bag Phone for consistent attendance since he first posted 5-6 weeks ago.

    It’s a big AO….we stayed mostly flat today.

    No sign of New Market….shock factor: 0

    Announcments:

    Puppy Pile a week from Saturday

  • Competing RVA Ultimate

    11 strong
    NoToll
    High 60s

    THANG
    COP – SSHs, DQs, Copperheads, Merkins, Scorpion Kicks, Crab Cakes, Flutterkicks
    Indian Run big perimeter
    Partner Love Field – Polar Bears, Lunges
    Ring of Burpee Pops – elbow plank, 3 burps, al gore, pass it
    20 minutes of Ultimate – 5 vs 6
    Mosey to SF – American Hammers, Hello Dollies
    COT – Wilson

    NAKED MOLESKIN
    Given the strong numbers and knowing Lab Rat was leading a PAX playing across the Rivah YHC couldn’t miss another chance to play some ultimate.
    Beautiful morning for it…and sadly the days are getting shorter.

    Respect to return of the New Market clown car.

    Shamefully, YHC is missing the 11th member of the PAX! Help a brother out!

    ANNOUNCEMENTS
    Sugar Sock is celebrating his 1 Year Anniversary with F3 by Qing Twin Team on Friday.
    Puppy Pile 7/21
    Honeymoon wanted to let everyone know that the BRR is in September

  • GrAss Grabbers

    8 regulars and 1 FNG congregated at SOT on a humid summer morning for a beatdown that went something like this:

    Mosey to front of Midlo-Middle. Plank to wait for Hardywood…

    Recover. Disclaimer.

    COP: SSHs, DQs, Copperhead Squats, Merkins, LBCs

    Mosey to west parking lot for Touch a Tree: Partner up, partner 1 touches 1 tree, partner 2 performs exercise, swap…repeato increasing number of trees each time (can’t touch same one) and exercises alternate between Lunge in place & Monkey Humpers…up to 4…then audible to 5

    Plank-o-rama

    Mosey to east parking lot, then onto tennis courts for Bearimeter: partner up (choose a different partner), partner 1 starts bear crawl across entire perimeter of 3 tennis courts, partner 2 runs opposite way (backwards run on long stretch), meet up then swap until perimeter complete
    Repeato, but forward lunge rather than bear crawl

    Exit tennis court, grab a piece of grASS and perform 10 burpees OYO

    Mosey down to track to bleachers for Tabattas: 20s on, 10s off – 8 rounds of dips + 8 rounds of step-ups or box jumps

    Mosey up stairs and back to Shovel Flag for Mary: american hammers, flutter kicks, hello dolly, dying cockroach, lbcs oyo

    COT: Gumbo took us out (don’t be mediocre)

    Naked Moleskin
    Welcome Digger! Terrific work this morning…glad you listened to your brother-in-law, Bag Phone

    We continue to see great numbers at SOT, even though the New Market nano-region has disappeared. Wasn’t there a guy named Wilson who used to come out?

    When YHC asked the PAX to grab a piece of grass, there was much delight…and maybe Digger should have been called Grass Grabber

    Announcements:
    PuppyPile this Saturday at 7:05am at Dogwood Dell
    July 4 Convergence
    I’m sure Gumbo said more things…can’t remember