Author: Döner Kebab

  • Hearding Cats…with a Frisbee

    13 regulars posted to NoToll for a beautiful spring morning workout that went something like this:

    THANG

    Mosey to big parking lot
    COP (3 burpees OYO after each exercise): SSHs, DQs, Merkins, Copperhead Squats, Arm Circles (Flashdance, AKA “The Cat Burglar”, on cadence), Flutter Kicks

    Mosey around soccer field

    Partner up for Quadruple Check: Balls to Wall, Protractor on poles, Luggage Carousel, Run Lap
    Repeat 4x

    Mosey to soccer field, lunge half length

    12MUFF – 12 min of Ultimate Frisbee – Black Shirts vs Non-Black Shirts (6 vs 7 or 7 vs 6, depending on which team had Posh, who was wearing a black shirt)

    Mosey back to VSF
    1 min of American Hammers in Cadence

    COT – Hardywood took us out

    Naked Moleskin:
    Great to have our resident Flerkin on Guest Q for the Arm Circles…as said, YHC will miss his melodic cadence after the move to FLA

    Accepting that YHC’s instruction was not totally clear, the Quadruple Check was a challenge, like hearding cats. With 13, YHC figured there’d be 3 groups of 3 and 1 group of 4….halfway through, there were 2 groups of 3, 1 group of 2 and 1 group of 5…whatever…it all adds up to 13

    The Ultimate was great fun, though Roper needs to watch his hands! Posh and Hardywood may have been the MVPs…and Handshake caught a beautiful bomb to end the game.

    Announcements:
    SOT – moves to Midlo Middle School tomorrow!

    Memorial Day Convergence – 7am at Tredegar, just down from VA War Memorial

    Posh is looking for American Flags for a boy scout troop, if anybody has any extras.

  • We’re gonna get a little wet…

    9 SOJ redwoods beat the draw of the FS to post on a wet Thursday to greet the day. The beatdown went something like this:

    Slaughter Start – 10 burpees OYO

    Mosey to front of school for COP: SSH, Imperial Walkers, Copperhead squats, Flutterkicks, Dead/Dying Cockroaches

    Mosey front loop

    Partner up for Triple Check: front loop, dips on benches, elbow plank

    Mosey to back of school to hill below basketball courts

    Jacob’s Ladders
    Set 1: run up, 1 burpee, run down, 2 burpees – increase by 1 up to 6, repeat 6 then descend back to 1
    Set 2: run up, 2 monkey humpers, run down, 4 monkey humpers, increase by 2 up to 12, repeat 12 then descend back to 2
    Set 3: run up, 2 donkey kicks, run down, 4 merkins, increase by 2 up to 12, repeat 12 then descend back to 2

    Mosey to football fields
    Partner up for Love Field
    Set 1: partner 1 bearcrawl width, partner 2 run to end line and backwards run back, switch, repeat until complete.
    Set 2: repeat-o
    Set 3: partner 1 lunge width, partner 2 run to end line and backwards run back, switch, repeat until complete.
    Set 4: repeat-o

    Mosey to tennis courts
    Quick Mary: LBCs, American Hammers, Dead/Dying Cockroaches

    Mosey back to VSF

    COT – Flashdance took us out

    Naked Moleskin

    YHC was not excited when his alarm woke him this morning…but he felt better 1 min in!

    The donkey kicks on the Jacob’s Ladder were not well received…neither was using the hill in the first place. Still, Rosie set an impressive pace.

    Flashdance is moving to Florida and provided some moving words about what F3 has meant to him. We wish him well on his new adventure. Reach out to him before he takes off.

    Announcements: Let’s hope the rain holds off for Wilson’s golf tournament tomorrow!

  • No Need to Taper

    4 RVA PAX assembled on the Friday morning of the 2018 CSAUP without concern of tapering…none of us were participating.

    The beatdown went down as follows:

    THANG

    COP: SSH, DQs, Merkins, Crab Cakes, LBCs

    Age Before Beauty Bearimeters: DK & Holland vs Roper & Roscoe – Partner 1 runs backwards around bus loop, Partner 2 bear crawls, swap when you meet-up until perimeter is complete.

    Mosey to High School

    Stop by side of gym for 11’s: Donkey Kicks + Pole Smokers

    Mosey to track parking lot for Touch-a-Light-Pole: Partner up – Partner 1 touches a light pole not touched, increasing by 1 each time up to 4; Partner 2 planks or holds 6 inches

    Repeat-O for 5 & 6 light poles

    Mosey to hill leading back to cars for Jacob’s Ladder: bear crawl up, burpee, run back down, 10 copperhead squats – repeato and increase burpees up to 6

    Mosey back to VSF

    COT – Roscoe took us out

    NM
    YHC took Q upon short notice. Fun had by all. YHC apologizes for the delay posting this.

  • Ice in the Grundle

    3 icebreakers braved the elements to post to NoToll. The beatdown went something like this

    THANG

    10 Burpees OYO…waiting on late arrivers…

    mosey to basketball courts, assess ice cover, mosey to skinny ground between parking lot and basketball courts

    COPearcrawls…waiting on late arrivers

    25 SSH, Bear Crawl across basketball court,
    25 Russian Soldiers, Bear Crawl across basketball court,
    25 DQs, Bear Crawl across basketball court,
    25 LBCs – the cause of BB Title, Bear Crawl across basketball court

    No late arrivers.

    With Ice in the Grundle, time to mosey to soccer fields

    Merkin Ladder using width of soccer field: by 2’s up to 10, repeat 10, back down

    Stay on Field for Modified Snow Ark Loader using width of soccer field
    Forward Lunges
    Duck Walk
    Broad Jump
    Backwards Lunge
    Backwards Run
    Karayoke switching sides OYO

    Mosey to icy blacktop for Frozen Five Minutes of Mary
    Hello Dollies
    V-ups
    X’s & O’s
    Dead Cockroaches
    Rosalitas
    American Hammers

    Mosey back to basketball courts
    Donkey Kicks 2 x 20
    SSHs
    Russian Soldiers
    Slow Russian Soldiers
    10 Burpees OYO
    Copperhed Squats

    COT: Rosie took us out

    NM

    YHC was very glad to see 2 other PAX members upon arrival. Thanks for making the effort, guys.

    Total audible for entirety of workout thanks to frozen hard surfaces.

    Tracks in the snow are clear evidence that you’re not running in a straight line.

    YHC is sure he’s missed something here, but it was worth the slow trip to the AO.

    Announcements:
    Something about a CSAUP running between RVA AOs during Chickahominy Nation Y Princess campout

  • Knocking the Dust off Aisle 5 – or – Clean up Aisle 5

    5 soldiers converged on SOT for an SOJ beatdown on a balmy 63 degree February morning. It felt 70 and sunny and the beatdown went something like this:

    THANG

    Quick SSH in parking lot

    Mosey to track for Long COP
    Run a lap, DQs, Run a lap (75% speed at first straightaway), Russian Soldiers, Run a lap (83% speed at first straightaway), plank-o-rama, Hello Dollies, Run a lap (100% speed at first straightaway), longer plank-o-rama, merkins, Run half a lap to bleachers

    Chiabatta – Step ups

    Mosey down to base of hill up to tennis courts

    Bearway to Heaven – bear crawl up, 1 burpee, run back – repeato up to 5 burps, repeat 5, then come back down

    Plank-and-go-Seek – like a Ring of Fire – PAX planks or holds 30 inches while 1 member runs to touch the fence and comes back.

    Mosey back to bleachers
    Chiabatta – Muscle ups & dips

    Mosey back to VSF
    1 min of American Hammers

    COT – Roscoe took us out

    Naked Moleskin
    Simple yet effective. 2.2 miles inbetween.

    Roscoe was in good spirits after closing on his house in Powhatan. Congratulations!

    Aisle 5 posted for his first 2018 F3 workout…and plans to bring his 2.0 more soon and more regularly. TClaps for busting a gut to keep up with the PAX.

    YHC was hoping to see Jville out…and the New Market crew…and Wilson…maybe next time.

  • Studying Abroad

    A solid Pax of 3 from SOJ converged on SOT for a Brandermill Beatdown that went something like this:

    THANG

    COP, mostly in conversation: SSH, DQs, Arm Circles, Russian Soldiers, Bob & Weaves, Hello Dollies, Rosalitas, Plank-o-rama, Merkins

    Mosey to Track and run a lap as a group

    Track Circuit:
    Lap 1: run 3/4 lap forwards, 1/4 lap backwards
    30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
    Lap 2: run 1/2 lap forwards, 1/2 lap backwards
    30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
    Lap 3: run 1/4 lap forwards, 3/4 lap backwards
    Stop at bleachers for AMRAP dips
    30 PLTs with partner in Al Gore or Copperhead squats – switcheroo until all PAX of tossed leg
    Lap 4: run 1/4 lap forwards, 1/4 lap forward sprint, 1/2 lap backwards
    Stop at bleachers for AMRAP dips x2

    Bear Crawl 1/8 lap back to path to parking lot

    Mosey back to VSF

    COP: Plank-o-rama, LBCs, X’s & O’s

    COT – Roscoe took us out

    Naked Moleskin:

    Marmaduke had signed up to Q, but has the flu…so YHC was happy to step in, especially after Gumbo had done YHC the same favor at Twin Team 2 weeks ago.
    Get better Marmaduke.

    This was Mr. Roper’s first trip to SOT, and he came after being heckled by Marmaduke for never attending SOT. I guess Mr. Roper will have to keep coming back until Marmaduke shows.

    Speaking of, where are all of the New Market, Hallsley, Brandermill guys? It was 70 and sunny today!

    The Pax stayed together as a group for the entirety of the workout which allowed for very good conversation that mostly centered around 1) CoStar’s private Zac Brown Band concert at Main Street Station last night that Mr. Roper attended (YHC is extremely jealous – did anyone else attend?) AND 2) studying abroad. Roper & YHC were fortunate enough to spend time in Germany, and ironically Roscoe wanted to go to Germany but ended up in Brazil for a year. Funny story, but it didn’t take long for Roscoe to realize Brazilians speak Portuguese…though he didn’t know this fact before he embarked on his program. Terrific experiences.

    Announcements:
    Don’t be afraid of posting to SOT!

  • As Regular As They Come

    YHC came in hot to find a PAX of 1 awaiting his Q. It was Rosie, SOJ’s own “regular”. Of course there’s nothing regular about Rosie’s running ability.

    THANG
    Run normal Tarrington loop back to school + run up to cul-de-sac across from school and back to school.

    Total miles: 4.75 – 5.25

    COT: YHC took us out with profound words of wisdom.

    Naked Moleskin
    Thanks to Rosie for circling back to keep YHC company. It has been months and months since YHC went for any type of run. Time for that to change: new year, new YHC.

    No announcements

  • New Year, New You (formerly “The Bearimeter comes to 45MOMM”)

    A PAX of 20 gathered NOJ for a 45MOMM beatdown that went something like this:

      THANG

    Long mosey around full perimeter of AO, plank for the 6

    COP: 25 SSHs, 25 DQs (pop quiz for TYA to name 4 Tennessee Titans, Lab Rat maintained cadence), 25 Imperial Walkers, 25 Crab Cakes, 25 Crunchy Frogs, 25 Russian Soldiers, 3 arm circles

    Mosey to middle of main field along the track, plank for the 6
    Partner up for Touch-a-tree: partner 1 runs to a tree while partner 2 performs an exercise until partner 1 returns, switcheroo and increase number of trees touched each round.
    Rounds 1 – 4: Capital Letters
    Rounds 5 & 6: Lt. Dans

    Short mosey to tennis courts for Bearimeter: bear crawl one side of tennis courts, 10 merkins at corner, Al Gore waiting for the 6, 12 LBCs IC – repeato x4 until entire perimeter of tennis courts have been bearcrawled.

    Mosey towards SF, stop short for Pan Pax BodyBuilder Burpees: 8 count exercise, each member of pax takes a turn counting cadence

    Mosey back to SF for 30s of American Hammers

    COT – Bleeder took us out

      Naked Moleskin

    Thanks to everyone for attending YHC’s 3rd Q in as many days. Rosie has attended all 3 days…no shocker there.

    Cheers to Lab Rat for keeping cadence while YHC quizzed TYA about the Patriots’ opponent in the playoffs this weekend. Go Titans!

    We would have done more arm circles had Flashdance been there.

    The Pax was not pleased when YHC called for Touch-a-tree after we pitched up as far away from the trees as possible. All part of the plan, TYA. It worked out well, and an audible was called to continue rounds 5 & 6.

    No mumblechatter observed during the Bearimeter…a crowd pleaser indeed.

    Solid work to all for counting cadence on the bodybuilder burpees!

    Announcements:

    CSAUP overnight April 13-14: running to all AOs as a team. Find a team of 6-9 from your nano-region.

    Saturday 10am FREE Nutrition seminar at somewhere Cross-Fit. See Shakedown.

  • IC – In Conversation

    An SOJ Pax of 4 fought the comforts of the fs to post to SOT on a frosty morning (0 from New Market or Hallsley). The beatdown went something like this:

    THANG

    Döner Kebab on Q

    30s late start = immediate COP in parking lot (all IC – in conversation after in cadence failed): SSHs, Russian Soldiers, Crunchy Frogs, Flutterkicks, Copperhead Squats, Plank

    Mosey to bus loop for Curb Crawl: BearCrawl across, 2 merkins, CrawlBear back, 4 merkins (increase by 2 up to 10 and back down)

    Mosey to random place in grass in front parking lot of school, partner up for Touch-a-Tree: partner 1 performs WWIIs, partner 2 touches 1 tree and returns, switcheroo (increase number of trees touched each time up to 4, different tree each time)

    Mosey to front of school to benches for Tabatta: Dips

    Roscoe on Q

    From sidewalk in front of school – Modified Dora: 10 merkins, 20 LBCs, 30 squats (focus on form), run a lap around parking lot (repeato x3)

    Stay on sidewalk and partner up for Indian Arm Wrestling: right hands together facing each other, outsides of right feet touching, on count of 3 try to force the other to take a step. Loser = 5 burpees, Winner = 10 LBCs (Fight each member of PAX)

    Quick mosey to parking lot for Human Footbal Sled Drill: partner up, face each other and lock shoulders, 1 partner acts as sled and gives resistance while the other pushes “sled” about 25 yards. Repeato with each member of PAX with LBCs in cadence inbetween

    Mosey back to SF for very quick COT – Gumbo took us out

    Naked Moleskin

    Upon initial assembly, Roscoe bemoaned the poor user experience of using his phone to try to sign up to Q. YHC invited Roscoe to take the Q…and the compromise was made to share Q responsibilities.

    The conversation was a good one, but the workout needed to start so YHC called SSHs and tried to keep cadence but it wasn’t worth it. So we enjoyed the initial COP IC – in conversation.

    There was still some icy spots on the bus loop which made the Crab Crawls interesting…more like Crab Scoots in some places.

    Great to have Roscoe Q and throw out some fun activities. I think he was undefeated in the Indian Arm Wrestling. Unofficial results: Roscoe (3-0), Döner Kebab (2-1), Gumbo (1-2), Rosie (0-3)

    Football Sled Drills must be easier if you’re taller…or used to be an offensive lineman (Gumbo). Good fun all the same.

    Not surprising to NOT see Honeymoon, Marmaduke or Wilson out since they ventured to Cville the night before and had a late return. But where was everyone else??!?

  • Love Loops on Crunchy Grass

    An SOJ Pax of 9 braved black ice and arrived for a NoToll beat down that went something like this:

    THANG

    Mosey off of blacktop ASAP

    COP on bball court: SSHs, DQs, Imperial Walkers, Merkins, Flutterkicks, 3 Arm Circles

    Mosey down side path, gingerly cross parking lot to soccer field

    Partner up for Love Loops: just like Love Hill, partner 1 runs in one direction around perimeter of soccer field, partner 2 performs slow moving exercise(s) until caught; swap, partner 2 runs in same direction as partner 1 until slow moving exercise completes a lap

    Loop 1 – Bear Crawl + Forward Lunge

    Loop 2 – Imperial Squat Walkers

    Circle up for some quick Mary: Hello Dollies, Dead Cock Roaches, LBCs

    Loop 3 – Crab Walk or Backwards Lunge + Bob & Weave

    Mosey back to bball court for final COP: 10 Burpees OYO, American Hammers

    COT – Gumbo took us out

    Naked Moleskin

    Awesome winter morning to be out and at ’em, gentlemen. Thanks for showing up.

    YHC planned to introduce Love Loops on NoToll’s parking lot circuit, but Mother Nature had other plans. No bother, use a bigger loop on the soccer field instead.

    Partners didn’t really work out for the Love Loops, it was more like 2 teams…which worked out better really.

    The Imperial Squat Walkers took ages…it felt like the Golden Horseshoe all over again.

    Shakedown seemed shocked to be this morning’s War Daddy…you played the roll well, brother.

    More DK Q fun at SOT tomorrow and 45MOMM on Thursday.

    YHC expects to see Honeymoon, Marmaduke and Wilson to show up for SOT tomorrow after traveling home late from Cville to watch another glorious UVA bball victory tonight.

    Announcements:
    F3 RVA CSAUP overnight April 13-14 (FYI, conflicts with the Y Princess Spring Campout for the Chickahominy Nation)