Author: Döner Kebab

  • Uphills are Easier when Bearcrawling

    6 strong gathered at #TwinTeam for a SOJ beatdown that went something like this:

    COP: SSHs, DQs, Imperial Walkers, LBCs, Crunchy Frogs, Tempo Merkins

    Mosey to James River HS.

    Stop by big boy columns for Tom Brady Pole Smokers: 3 rounds, roughly 1 min each

    Mosey to football stadium

    Lindsays: Merkins + Mtn Climbers with loop up and down bleachers after each set
    Plank-o-rama

    Mosey to Discus field for Over/Unders: Elbow Plank + Downward Dog, last guy goes over/under, repeato x3

    McRibb discovers some pull-up bars, 5 pull-ups for good measure

    Mosey to parking lot hill

    Jacob’s Ladder: Burpee Escalator up to 7 and back down + Bearcrawl going up hill

    Mosey to VSF for Mary: Hello Dollies, APDs & American Hammers

    COT – Rosie took us out

    NM

    Solid work this morning, PAX. YHC knew he wanted to try the Jacob’s Ladder after seeing the hill 2 weeks ago…everything else was just fluff in his mind before reaching the hill. Turns out that the “fluff” took its toll on all of us and the Jacob’s Ladder was belabored and tough. But, the resilient PAX slogged through and banged it out, as Corporate would say. It might be the first time YHC has seen Rosie huffing & puffing, pausing for some air at the top during one of the rounds.

    Nice discovery of the pull-up bars, McRibb. Honeymoon, take note for the Murph you’re planning next Friday.

    Nice to meet Pee Wee, who enjoyed his 2nd F3 beatdown this morning. Way to push yourself.

    YHC may have indicated that Bearcrawling uphill is easier than running uphill. Sounded right at the time.

    Announcements

    Good luck to all running in various events this weekend & next. Kick ass.

    May 19 Golf Tournament – See Wilson

  • Women’s Competitions

    5 brave souls fought back the draw of the fartsack to bang out an SOT beat down that went something like this

    THANG

    Mosey to front of school.
    COP: SSH, DQs, Imperial Walkers, Merkins (interupted by bus), Plank-o-rama

    Mosey over to curb for Side Curb Crawls: to the right, bear crawl over median, to the left (90s total)

    Mosey to side entrance for Chabattas (20s on, 10s off)
    1) Planks
    2) Hello Dollies
    3) Box Jumps

    4 corners in side parking lot:
    1) 10 merkins, 20 lbcs, 10 merkins, 20 lbcs
    2) 15 merkins, 30 lbcs, 15 merkins, 20 lbcs

    Chabattas again: Peter Parkers

    2 Laps to stretch out

    Chabattas again: Monkey Humpers

    Mosey back to flag for quick Mary: American Hammers, Rosalitas, Slow Box Cutters

    COT – Johnsonville took us out

    NM

    Solid showing on a cool, rainy morning. YHC had something stupid planned, but bailed on the plan after remembering Johnsonville had a gimpy knee. Maybe another time.

    TClaps to Johnsonville who posted even after running a 5K in the neighborhood last night at 10:15 “for the fun of it.”

    Honeymoon demonstrated the “real monkey humper”, which hurt…even as a single Chabatta round.

    Carmen Sandiego mentioned something about big tires and women’s competitions on his farm, hence the BB title. All YHC heard was “women’s competitions” and didn’t ask for clarification.

    Announcements:
    HDHH tonight. See Flashdance’s pre-blast.
    Golf Tournament May 19. See Wilson.

  • Theme of the Morning: Merkins & Little Confusion

    7 gather SOJ @ SOT. No assigned Q. 5:30am

    (Döner Kebab) Mosey. COP: SSH, B&Ws, Merks, IWs, Planks, Elbows to Hands IC, Rosalitas, LBCs

    (Honeymoon) Mosey. Tracers. Ring of Fire (10 Merks). Repeato. Mosey. Spartan Penalty: 30 Burpees OYO. (Jville down. Jville out.)

    (Wilson) Partner – Love Hill: lunges, walkout merks, broad jumps. Mosey. No Jville. Mary: Single Leg Lifts, APDs, Rosalitas, Dollies, Jville returns, Heels to Heaven, Superman

    (Carmen Sandiego) Partner – BooYa Loops: IWs & Squats – up to 5. Little confusion.

    (Döner Kebab) Freddies, Proctractor

    COT – Jville.

    NM
    In true SOJ style, the PAX was not phased by no assigned Q for SOT and picked up right where NoToll left off yesterday with an impromptu Hot Potato. YHC took initial command then passed the Q around. TClaps to Carmen Sandiego for his creativity during the final 7 minutes, prefacing his called exercise with the title of this BB.

    Last week’s “Week of Johnsonville” may have taken its toll on its namesake after Jville heard something pop in his knee during the Spartan Penalty. Take it easy Jville. YHC hopes you just went down to ensure that Wilson had even numbers when his name was called.

    Good luck to Honeymoon as he reunites with his F3 Mooresville Brothers to take on the Charlotte Spartan Race this weekend. Kick ass.

    Announcements:

    SOJ PAX are looking forward to new AO offering this Friday for a bootcamp @ Bettie Weaver ES.

    Lab Rat is spearheading the F3 Leap to Charlottesville. Email F3charlottesville@gmail.com w/ contacts and other interested Cville parties.

    GridIron will host a 2.0 & M-friendly scavenger hunt bootcamp on Saturday Apr 15, the day before Easter. Jville will be reaching out via PreBlast to try and get a headcount.

    Stay safe in tomorrow morning’s forecasted storms.

  • Us vs. You

    13 strong NoToll veterans emerged from their fartsacks just hours after a team was crowned NCAA Men’s Basketball National Champions. YHC signed up to Q, then realized last week that it would be the morning after the game. Before the first COP, YHC asked the PAX to gather in 2 groups: Those who watched the whole game vs. Those who did not. The 3 of us who watched the whole game were granted immunity from a Hot Potato Q. The workout went something like this:

    (Döner Kebab) COP: SSH, DQs, Peter Parkers, Merkins, Hello Dollies

    (Flatline) Mosey to tennis courts for modified Dora/suicide combo: 150 LBCs, 250 Mountain Climbers, 350 Hello Dollies/Flutterkicks

    (Loose Goose) Mosey to Fields for Triple Check: Dips, planks, run. Plank-o-rama

    (Wilson) COP: Cross Leg Lifts left & right, APDs, Heels to Heaven, Freddies, Pickle Pounders, Superman

    (Flashdance) Mosey to parking lot for Double Check: Diamond Merks on the Poles/Pole Smokers + Run

    (Döner Kebab) Mosey back to Shovel Flag, 12 Burpees OYO

    COT – Gumbo took us out

    NM
    YHC learned his lesson last year: always watch the final game. YHC missed the epic result between UNC & Villanova last year, mostly out of anger after UVA’s collapse to Syracuse…so it seemed right to punish those who made the same mistake this year. Thankfully Flatline & Flashdance were quick to admit their sins as soon as they arrived by asking what the score was & who won the game. Gotcha!

    The creativity of the PAX was appreciated after a late night. Cheers to those tapped to lead a set of exercises. Great job all around.

    Gumbo delivered the greatest joke before everyone arrived…and had YHC chuckling throughout the entire workout. I won’t give it away…but damn, that was good.

    It was good to see Big Blue in the NoToll parking lot this morning. Take your time getting back up to speed, Swirly. Two words I never thought I’d write “Swirly (Kotter)”. Welcome back, buddy!

    Announcements:
    Lab Rat is leading the charge to launch F3 Charlottesville. If you know anyone in CVille who might be interested, contact Lab Rat

    Friday is the start of a new Bootcamp @ Bettie Weaver Elementary School on the Southside.

    Flashdance is in charge of HDHH this month. Plans still in the works.

  • Doubling Down @ 45MOMM

    23 Redwoods descended on Mary Mumford for a Near West End Beatdown that went something like this:

    Mosey to NW corner of school for COP: SSH, DQ, Copperheads, Hand Release Merks, Hello Dollies, Crab Cakes, Bob & Weaves to Right & Left

    Mosey to bus loop for Curb Crawl Flips: Bear Crawl to curb, 2 merks, flip to backwards plank, 2 dips, crab walk back. Repeato, increasing by 2 each round. Up to 10 and back down

    Mosey to Fields that were closed, mosey back to green by tennis courts for Merkin Ladder by 2s: start at 2, increase by 2 each round, up to 20 and back down

    Long mosey around track to school wall for Double Triple Check: Wall Walkers, Hello Dollies, and Run for 6 rounds

    Mosey back to flag for COP: Lt Dans OYO for 1 min, Rosalitas, Box Cutters, Superman

    COT – Honey Do took us out

    NM

    Mumblechatter was heavy this morning…and Lab Rat wasn’t even in the top 3 list of worst offenders. YHC had to keep count himself in both COPs. Thanks to the PAX who tried to keep count over the hilarity and singing of others. Goodtimes.

    From GridIron to 45MOMM, the Bob & Weave flummoxes the PAX. Keep the faith, men. We’ll master it soon enough.

    Saab gets extra credit for performing way more Merks & Dips than instructed in the Curb Crawl Flip. Thankfully Rosie followed instruction and paced YHC.

    Sorry that BT wasn’t there to enjoy the Merkin Ladder. YHC remembers a NoToll morning where BT called for a single count Merk Ladder up to 20 and back down (maybe it was just up to 20)….either way, The PAX was not pleased with a 2 count merkin ladder this morning. It hurt. It sucked. It always does. Nobody appreciated it at the time. Splinter & TYA are still working out a formula to determine how many total we did this morning.

    Great to see some old and new faces this morning. Thanks for putting up with YHC’s raspy voice as he fights off a cold.

    Announcements:

    • Flashdance is Qing April’s HDHH, possibly incorporating a workout on the Capital Trail and libations at Stone Brewery
    • Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
    • April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    • New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    • LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motivated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

  • 2.0 TakeOver @ GridIron

    13 veterans and 3 2.0 FNGs took on GridIron on a beautiful March morning, and it went something like this:

    THANG

    Mosey to Football field for quick disclaimer

    COP: SSHs, DQs, Arm Circles forwards & backwards, Hand Release Merkins, LBCs

    Mosey to pavillion next to beach volleyball courts

    Jacob’s Ladder: 1 burpee up top for every 5 dips down low. Ascend to 5 burpees, 25 dips and descend back to 1 & 5

    Mosey to parking lot for parking lot tracers

    Mosey to Secondary Football Field for Polar Bear Challenge:
    AMRAP: Polar Bear or Bear Crawl for 2.0s…LBCs when your body says stop

    Mosey to School front for Triple Check: Wall Walkers or People’s Chair, Flutter Kicks & Run

    Mosey to field in front of school for COP
    Imperial Walkers, Bob & Weaves left and right, Freddy Mercuries, Hello Dolly, Rosalitas, 1 legged leg lifts each side

    Modified Arc Loader: Lunges, backwards run, Duck Walk, backwards run, forward crab walk, backwards crab walks, backwards lunges, crawl bear

    Mosey back to flag: 5 burpees OYO, LBCs in cadence

    COT

    Earthworm took us out

    NM

    Thanks to all the 2.0s who came out. Respect! Welcome to FNGs Pikachu, Titan & Bamboo.

    Really impressive work by the PAX this morning. YHC didn’t realize we’d be running as much as we did. Thanks for hanging in there.

    Nightcrawler and Emmy Loo Hoo rolled in 18:43 into the workout…a new record as observed by YHC. Glad to have them join us all the same!

    YHC isn’t sure Titan is pleased with her F3 name. YHC was a Trinity Titan @ Trinity Episcopal High School in RVA…and when Trinity introduced herself YHC couldn’t help himself.

    Respect to Sabotage who only attended his first F3 workout last Saturday…has posted 4 total times now…and brought 2 2.0’s out this morning. AYE!

    Enjoyed leading this morning. Thanks for the opportunity!

    Announcments

    April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm

  • PreBlast – 2.0 Friendly Workout at GridIron on Saturday

    Döner Kebab & The Chicken Whisperer would like to invite you and any of your 2.0’s to join us for a 2.0 Friendly workout this Saturday, March 25 @ GridIron. Bring some exercise ideas for some potential Hot Potato!

  • KB Standing Row Zig Zag Death Crawl @ The Circus

    4 cars, 8 able bodies assembled on a beautiful February morning to embark upon a KB beatdown that went something like this:

    Slaughter Start: 10 burpees OYO

    COP: SSH, DQ, Freddie Mercury’s, Imperial Walkers

    KB Waiter Carry around the Circus Bus Loop

    Lindsays: KB Merkin Rows + KB Curb Lift Overs

    Some Dead Cockroaches

    Mosey to Bus Loop

    KB Standing Row Zig Zag Death Crawl: start with 4 PAX on each side of bus loop, 10 KB Standing Rows, KB Death Crawl across, drop off KB, Crab Crawl to the KB left behind by the guy in front of you, guy at front runs to the back.

    Repeato w/ KB Lawnmower rather than KB Standing Row

    KB Waiter Carry around the Cirus Bus Loop back to VSF

    COT – Johnsonville took us out.

    Naked Moleskin

    Kudos to the DaVille boys who showed up late, spilled out of MuddFace’s truck and still almost beat Johnsonville to the start of the COP.

    The Merkin Rows crushed the PAX today and took way longer than YHC thought they would. They definitely crushed White Deer’s mumblechatter, anyway. Head’s up to check the Q signup because Gumbo liked the idea of repeating the Lindsay with KB Merkin Rows & WW II KB Presses.

    The Zig Zag Death Crawl made sense in YHCs mind on the way to the AO this moring, but the explanation wasn’t working when all 8 PAX were lined up on the SAME side of the bus loop. The Merkin Row affect was strong…and it took YHC some time to remember we needed dudes on BOTH sides of the loop. Duh. The zigging and zagging made for a fun twist, but it seemed to sink in more with the PAX closer to the Q than the poor lost souls further away who bungled their way through the first round. (Bungle…good F3 name for later…and popular English children’s TV character)

    Impressive Carbon Footprint today: 4 cars for 8 bodies

    Good work today, gents. YHC is still feeling it.

    Announcements:
    Splinter is leading March’s HDHH

  • No Brown Water @ NoToll

    8 NoToll regulars braved the wet cold and rallied post-CSAUP for a gloomy beatdown that went something like this:

    Brief mosey

    COP: SSH, DQs, LBCs, Crab Cakes, Bob & Weave

    Mosey to Tennis Court

    Line up on side line for Inch Worm

    Mosey back to parking lot

    Guantanamo x2

    Bear Crawl Snake x2

    Mosey to back parking lot

    4 Corners: 10 merkins, 20 lbcs, 10 gorilla humpers, 10 box cutters

    Repeat x4 increasing 10s by 5 and 20s by 10 until we do 25, 50, 25, 25
    Introduce 20 poll smokers each time after the first round

    Mosey to bleachers for Bleacher Work: 1 min box jumps/step ups, 1 min dips, 1 min muscle-ups, then 30s of each

    Mosey back towards SF

    2 min of Mary: Flutter Kicks & Alabama Prom Dates

    COT – Hardywood took us out

    NM

    Lots of mumblechatter post-CSAUP…thanks to Wedding Singer for maintaining the Q’s cadence during the SSHs. YHC did his best to not pull a Wilson as the PAX was paying no attention to the Q at first. The Bob & Weave shut everyone up…mostly because YHC’s cadence call was all over the place.

    Tennis courts retain water.

    Honeymoon requested Merkins rather than planking during the Crawl Bear Snake. YHC invited him to merkin if planking wasn’t enough. After 2 rounds of snaking (without gloves because they had been soaked during the Inch Worm.), Honeymoon abided.

    YHC stayed on pavement today given the rain totals RVA received over the last few days. No Brown Water today.

    Don’t ask FlashDance for pointers on KB swings…instead, check with Rosie on good form.

    Thanks for coming out gents!

  • Tabatta Nation @ GridIron

    A fearless 4 posted to GridIron on a cold, wet day. DK & White Deer came in hot, spilled out of the Passat and the workout went something like this:

    THANG

    COP: SSH, Bob & Weaves, Tempo Merkins, LBCs, Arm Circles

    Tabattas:
    1) Box Jumps/Step Ups
    2) Dips
    3) LBCs (alt KB press & over)
    4) Lt. Dans
    5) Lt. Dans again
    6) LBCs (alt KB press & over)
    7) Bob & Weaves
    8) Standing Leg Dips
    9) Pole Smokers
    10) LBCs (alt flutter kicks)
    11) Box Jumps/Step Ups

    We must have done others. At some point we moseyed to the parking lot to perform Long Curb Crawls w/ KBs on one side: Partner up, regular curb crawl w/ 20 merkins, or curb crawl w/ 10 KB merkin rows. Repeato x2.

    COT – Atilla took us out

    NM

    The Tabattas allowed for ample chatter and good fellowship even before the Coffeeteria @ Einsteins.

    White Deer & Atilla sparred verbally the entire time, maybe because White Deer has missed a few weeks do to a christmas decoration injury…the most memorable jab was when White Deer bailed on one of the exercises to do KB Tricep Curls and Atilla cheered “Curls for the girls!”…and White Deer retaliated later by chiding Atilla for doing Step Ups while Earthworm (15 years his senior) was doing Box Jumps….Atilla simply laughed and said, “Well, when I’m 55…you’ll be 70.” Ouch. Johnsonville will be sad he missed this one.

    YHC enjoyed leading this morning. Thanks as always.

    Announcements:

    Frozen Triangle next weekend. GridIron is still on for those interested.