Author: Döner Kebab

  • Twin Team Back Again

    5 soldiers braved the weather forecast and were treated to a 45 minute reprieve from the heavy stuff. The beatdown went something like this:

    COP: SSH, Abe Vigodas, Hillbillies, Merkins

    Mosey to Twin Team

    After crossing Robious, circle up at end of Twin Team for 10 burpees OYO

    Line up towards the base for Rosie Hill: Escalating # of strides up Twin Team, return to starting point and perform assigned exercises. Exercises were 3 burpees + 20 WWIIs. Escalating Strides were 20,40,60,80,100,80,60,40,20. Alternative of halving # of strides but running backwards offered after 100-stride round. All rounds performed together as a group.

    Blimp as a group back to end of Twin Team: Forward lunges, Imperial Squat Walkers, Bear Crawl, Crawl Bear, Bunnyhop/Broad Jump, backwards lunge

    Circle up at end of Twin Team for 10 burpees OYO

    Mosey back to Virtual Shovel Flag: plankorama, 90 seconds of Disco Kebabs (crab cake, flip, peter parker, flip, then repeat), 40 seconds of American Hammers

    COT: Fudd took us out

    NM:

    YHC was pretty convinced he’d be the only PAX in attendance and was delighted to see 2 cars awaiting his arrival, followed shortly by Fudd. It was great to see Fudd, and YHC appreciates his efforts to make it across the rivah for a TwinTeam beatdown.

    Fudd is the reason for venturing over to Twin Team. He’d never experienced it. Rosie & YHC discussed changing the Rosie Hill next time to not run back to the beginning, but stop and do assigned exercises wherever the top guy is (always Rosie, hence the name). That way the PAX experiences ALL of the Twin Team hill.

    Rosie crushed Rosie Hill: the most shocking recap ever.

    TClaps to Marmaduke for posting for his 3rd time this week, after his first posting at Tuesday’s NoToll. SOJ is rising!

    Wilson ate a beet salad last night. 1 guess as to how the PAX all knew that.

    The Disco Kebabs were something M Kebab described to YHC yesterday…and it was only fitting to call them as such. M Kebab has started doing some sort of Ciabatta style workouts via the interwebs with some limey called Joe Wicks. YHC supports her, even if the bloke is a complete wanker. Nice to have an exercise introduced by YHC’s M to accompany the Lindsays, Wilson’s Wifes, and Fudd’s Wifes…

    No mention of Cinco de Mayo…weird.

    The rains arrived as soon as it was time to go. Crazy how often it happens that the PAX gets a complete break from torrential rains for a 45 minute beatdown.

    Announcements:

    Wilson’s Golf Tournament in 2 weeks

    VQ Week June 26…see the signup sheet

  • Atonement for the Poor Decisions of the Redskins Front Office

    14 able-bodied soldiers assembled NOJ on the morning of the 2017 NFL Draft to subject themselves to an F3 beatdown and reflect on terrible decisions that we’re all still living with… The 2017 installment of the F3 RVA PAX Atonement went something like this:

    Mosey to side of school for COP: SSH, Abe Vigodas, Tempo Merkins, Crunchy Frogs (incl Swirly’s big reveal), LBCs, Crab Cakes

    Mosey to the tennis courts:

    Reflection from 2002 Draft : Patrick Ramsey
    Patrick Ramsey
    The Great Hope from Tulane was drafted in the 1st Round of the 2002 NFL Draft. He was sacked 48 times his rookie season.

    Patrick Ramseys  – Like a Lindsay, but 48s instead of 40s: 12/36, 24/24, 36/12 – SSHs & LBCs – run across all tennis courts each time

    Mosey around track to side of school:

    Reflection from 1994 Draft : Heath Shuler
    Heath Shuler
    The Great Hope from Tennessee was drafted in the 1st Round of of the 1994 Draft, only to hold out of Spring and Summer camps and start the season unprepared. He underachieved and eventually lost the starting job to headbanger Gus Frerotte. He wore #5.

    Quintuple Check – People’s Chair, Lt. Dan’s, Run to fence and back – repeato x5

    Mosey back around track to main field:

    Reflection from the 2001 Draft: Rod Gardner
    Rod Gardner
    The Great Hope from Clemson was drafted in the 1st Round of the 2001 Draft, ahead of Reggie Wayne, Chad Johnson and Steve Smith. After a mediocre first 2 seasons, he fizzled out. He work #87.

    Rod Gardner Beast – like a Beast but perform 8 of the assigned exercise, then 7 of the assigned exercise, and repeate through all stations of the Beast 8/7/8/7/8/7: Lunges, Copperhead Squats, Monkey Humpers, Merkins.
    Should have been 6 exercises, but like Rod Gardner’s career, the Rod Gardner Beast was cut short.

    Mosey to Pavillion:

    Reflection from the 2012 Draft: Robert Griffin III
    Hope
    The Great Hope from Baylor was drafterd in the 1st Round of the 2012 Draft after the Redskins gave up 3 1st Round Picks and 1 2nd Round Pick to the St. Louis Rams. Apparently the guy never learned the playbook, and you know how the story ended…

    RG3 Schoolhouse – Capital Letters – repeato x3 for each 1st Round Draft Pick surrendered

    The Rams used all of the picks acquired from the trade to acquire even more picks for a total of 7.

    Insult to injury (literally) – 7 burpees OYO

    Mosey back to Shovel Flag for 1 min of American Hammers.

    NM

    Kudos to the PAX for putting up with YHC’s affinity for the NFL and the Redskins.

    Each station was presented as a bit of trivia “Can anyone tell me who the Redskins drafted in (year) who (screwed up)?”…. TClaps to Flipper for digging deep and calling out Michael Westbrook when asking about the 1994 draft…Westbrook was 1995 and was drafted before Warren Sapp. There wasn’t enough time to get to him.

    YHC is not sure Swirly has ever performed a Crunchy Frog. He kept spreading his legs during the leg extensions. Super awkward.

    Apologies to the Tomatoes for taking half of their AO when we started the Heath Shulers.

    YHC appreciated Marv’s song about Rod Gardner during the American Hammers. Respect.

    Nice to meet Smithfield on his 3rd F3 Post.

    TClaps to Swiper for running to the AO.

    Announcements:
    Good luck to all those running races this weekend.

    Wilson’s Golf Tournament May 19. See Wilson.

    Can’t wait for the Draft Tonight: It’s the most wonderful time of the year! Hopefully it won’t be the cause of more fodder for next year’s beatdown.
    Hail Victory!
    DK

  • 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