Author: Flange

  • A Leap Frog Re-do

    The first Q for YHC in over a year and five studs showed up to join in. The beat down went as follows:
    Run to bottom of hill to circle for warm up. DQ’s, Helicopters, Smurf Jacks, Russian Soldiers, OYO 20 2 count Mountain Climbers, 15 Carolina dry docks, 10 Burpees.
    Mosey over to first light pole. Goal is to use every light pole all the way up the Hill to Forest Hill Rd. A leap frog is in order. Partner 1 performs 5 Merkins, while partner 2 runs to next light pole and gets in plank position. Partner one completes Merkins, then runs to partner 2, “tags” partner so they can begin 5 Merkins as partner 1 continues to the next light pole to hold Plank. This increased by 5 till each partner has done 20. Exercises change to holding Al Gore/Jump Squats to finish out light poles.
    Mosey to Grassy hill. 11’s are called. Starting at bottom of hill, 1 Lt Dan, run to top of hill, 10 WWII sit-ups, run back down and so on.
    Mosey to front entrance of school for a welcomed exercise with no running. It’s a Lazy Dora! Partner up, 100 Merkins, 200 LBC’s, 300 Squats. 1 partner performs 10 Merkins, while partner 2 is holding plank. At the completion of 10, switch and partner 2 completes 10 while partner 1 is holding plank. Continue to 100. 20 LBC’s while partner is holding 6”…HOLD IT! Up to 200. 30 squats while partner is holding Al Gore, up to 300.
    Mosey back to flag.

    Announcements: Field Day this Saturday at Dog Pile.

    YHC took us out.

    Today was a pleasure to be back on the Q sheet and to be in great company! You Men crushed it! The leap frog was introduced not too long ago and was a little clunky on the flow, so YHC decided a great time to bring it back for another try and it seemed to work well. That Hill is no joke!

    Have a great day, Gents!

  • IT’S OFFICIAL – IT’S KARAOKE

    10 men, 1 canine posted for a VCQ (Virgin Covid Q), ahead of the soaking rains that were sure to come today and may have kept some in the fart sack. This is how it went down:
    Circle up for Copper Heads Squats, DQ’s, Helicopters, Hillbillies, Russian’s, LBC’s, Freddie Mercury’s, HR Merkins.

    Stay in circle to complete a deconstructed Burpee-10 squats, 10 Leg Thrusts, 10 Merkins, 10 more Leg Thrusts, back up and repeat counting down by 2, so 10,8,6,4,2.

    Mosey in front of Middle School with sidewalk splitting two traffic circles for a 1/4 pounder. Complete 25 Merkins, 50 Squats, 75-2count MC’s, 100 SSH’s, with a figure 8 run (using the traffic circles) in between each exercise.

    Mosey to Amphitheater. Complete 5 Incline Merkins on first row, box jump to the top and complete 5 Dips using the tables/knee wall. Back down and increase by 5, up to 25.

    Mosey to large parking lot and utilize light poles as distance markers. Bear Crawl to first light pole, complete 20-2count MC’s, Karaoke to the 2nd light pole, complete 10 Lt. Dan’s, Bear Crawl to 3rd light pole to complete 20 additional MC’s, mosey around the rest of the traffic circle to the start and repeat. Total of 3 rounds.

    Back to flag, Nuberama, Namerma, Announcements, Prayers:
    Shoe collection is almost done. If you still have some to dig out of the closets, etc., see Gypsy (I believe, but someone correct me if wrong).
    Prayers for a safe hunt for DTH…bring some tenderloin back!
    Prayers for Alibi’s Bar exam results, coming on 11/20!

    There was much discussion on the Karaoke’s, as YHC called out carry-overs and was quickly questioned on that. However, you tube does provide many videos of Karaoke running/techniques. Personally, YHC associates that word (spelled the same) more with the lip sync techniques that a lot of us would not be proud to admit we’ve done, but like many things in life, YHC needs to suck it up and accept it.

    Enjoyed it, men!

  • 8 to Great!

    6 strong made their way to the Forge for a long overdue Flange Q. Here’s how it went down:

    COP: DQ’s, Helicopters, Russian Soldiers, Hillbillies, Copper Head Squats, American Hammers, Freddie Mercury’s.
    Stay in circle to perform OYO-25 Merkins, 50 squats, 75 2 count Mountain Climbers, 100 SSH’s.

    Mosey to Amphitheater: 11’s is called. Jump Squats at the bottom, Burpees at the top. Box jumps to the top and Crawl Bears back down.

    Mosey to bus loop In front of Middle School to perform a figure 8, utilizing the 2 medians separated by pavement/sidewalk. Begin in middle, run a figure 8 back to middle, perform 3 exercises of 8 count each. Exercises were Lt Dans, Hand Release Merkins, LBC’s. Complete 8 circuits.

    Indian run back to flag, with front pax member peeling off to perform a burpee until pax clears and then falls in back to bring up the six, rotation continues till Pax reaches flag.

    Numberama, Namerama, YHC took us out.

    Prayers for Tobit’s family, loss of Dad’s brother in law. Fresh Prince has t-shirts for Posh and Wojo that DTH ordered. He normally shows at No Toll and The Forge.

    It was once again a pleasure to lead such a great group of men this morning! YHC is smoked!

  • NO TOLL on a Thursday

    17 strong made their way to the Forge with no prior knowledge of what YHC had in store. Actually, YHC was a little skeptical as well…let’s Mosey!

    COP: SSH’s, DQ’s, Helicopters, Hillbillies, Copper Head Squats, American Hammers, Hand Release Merkins, Monkey Humpers.

    Extra Warm up-OYO-10 Yurpees- perform a burpee with a clap after the push up and 2 SSH’s when back to your feet.

    Thang: Mosey to parking lot facing the uphill grade, using light posts as markers. Partner up for partner carries to each pole till at the top of the parking lot. At each pole, partners perform 5 Booyah Merkins, then switch who’s being carried. When at top, Mosey back down to bottom. That’s first round. On the second round, partners face each other in Bear Crawl position. One partner will Bear Crawl while other is performing Crawl Bear. At each post, perform 5 Booyah Merkins, then switch positions on to the top of parking lot. Mosey back to start. Third round, partners still facing each other, one performs lunge, while other is doing reverse lunge. At each pole, perform 5 jump squats and switch positions.

    Mosey to large bus loop in front of school. Line up along the curb for a curb crawl. PAX member at front of line performs 3 Incline Merkins, then runs down the line and falls in place at the end. This continues around entire loop, back to starting point.

    Mosey to Amphitheater for 11’s. Incline Merkin at the bottom, 2 count Ball Dippers at the top.

    Mosey back to flag with 30 seconds to spare. 10 count Merkins in Cadence.

    Numberama, Namerama, PAX took us out with the Lord’s Prayer.

    Awesome job this morning, men! Big numbers for the Forge…the Winter tour is working! YHC welcomed everyone to No Toll this morning, which deservedly drew some chuckles! My apologies to the Forge faithful and to DTH, who dug his heels in to secure the naming rights! So sorry to Boberry on the partner carries. Remember gents, don’t push something if you’re already hurting. Thanks for going with the Bear Crawls/Crawl Bears…that was difficult! Welcome to our FNG’s, Fat Man Squeeze and Sandy. For the record, Rosie “channeled his inner Hardywood” to come up with Sandy. “Sandy” is married to a Physical Therapist, so Rosie made the connection to Olivia Newton John’s “Let’s get Physical” and her character in Grease. It’s a seamless connection!

  • Let’s play Fetch

    8 Humans and 1 K9 gathered at the Forge for a Flange Q. 5:30, let’s Mosey…Prince will find us!

    Mosey to bottom of hill by tennis courts (that apparently Mr Roper had no idea were there) for COP: Helicopters, Copper Head Squats, Imperial Walkers, Russian Soldiers, Planking arm circles (yes, it can be done), starting with left arm out for 15 count-right arm for 15 count, LBC’s, Captain Thor’s. Ah, Prince jumped in somewhere in the mix.

    Mosey on to culdesac stopping at first light pole and partner up. Count forward six poles and that’s the stopping point. 1 partner runs to last pole and back while 1partner performs 10 each of Squats, Merkins, single count MC’s and then bear crawls to partner 1 get back to partner 2, switch and repeat till both reach the last pole. Let’s Mosey…

    Stop at side parking lot with large grass median for a Lindsay. Start at bottom of median with 10 CCDD’s, run up to top of median and perform 35 Squats, run back down other side to starting point, adding 5 at the bottom, subtracting 5 at the top till original numbers are satisfied, flipped.

    Mosey to large, grassy knolls, three to be exact. Start at base of first one, 5 Burpees, bear crawl to top, run to other end, crawl bear down, 10 WWII’s, repeat knolls 2&3 X 2 rounds, eliminating exercises on the second round for sake of time. Back to Flag.

    Numberama, Namerama, No announcements, YHC took us out.

    Great job, men and Cooper! Cooper was ready for action and enjoying some fetch with his tennis ball he carried all the way from home, until his Owner chucked the ball down the storm sewer! While confused and dejected, Cooper maintained his enthusiasm to be there. There was plenty of talk about the lost ball that lead to several stories involving balls, as most can imagine. I’ll spare you of those stories!

    Have a great day!

  • The Magnificent Seven

    Seven gunslingers rode into Batteau looking for a tough fight…or beat down, hot potato style!

    COP-Swirly: SSH, Copper Head Squats, DQ’s, Imperial Walkers, Helicopters, Hip Flexers (sorry, not certain of the F3 name), Merkins

    Bleeder: Mosey to bottom of hill to lake path. Run to first light post perform 10 Merkins, 2nd light post perform 20 squats, 3rd post perform 30 Box Cutters. Rinse and repeat till completed full lap around lake.

    Faceplant: Partner up. Start at bottom of hill, one partner begins the trek uphill stopping at each street light for Burpees, starting With 5 at the first, increasing by 5 at each pole on the way up! Other partner is performing 100 SSH’s, rolling into 100 scissor kicks (major brain fart right now), repeating exercises till partner 1 returns. Partners switch, recover.

    Flange: Mosey to top of stairs for 11’s. Since we didn’t get enough Burpees in, burpees at the poles, run to first lamp for 2 count Mountain Climbers. Time was called before we could complete…except for Sippy!

    Back to flag, numberama, Namerama, YHC took us out.

    Man, that was a smoker! As Bleeder put it, Sippy kept getting stronger… way to crush it! Great job by all this morning and good numbers for a gloomy Batteau. Sorry, for the late back blast…crazy day. Way to push, men!

  • Back to Batteau

    Three Veterans and one Visitor (so it felt) assembled for a smoke fest this morning.

    COP: SSH, Helicopters, DQ’s, Cherry Pickers, Copper Head Squats, American Hammers, Freddie Mercury, Shoulder Taps, Merkins.

    Mosey to top of steps, partner up. Partner 1 holds plank, while partner 2 runs to bottom of steps, performs 5 dips on the bench, back up to meet partner and perform 5 Booyah Merkins before switching. 5 rounds of this, increasing the dips by 5 each round. So, 5 th round is 25 dips, with the 5 Booyah’s.

    Pick a rock and start just before the maintenance building. Lunge 5 paces, stop and do 5 overhead presses. Continue routine to the first street light (30-40 yds). At the light drop the rocks and pick someone else’s (YHC made sure to tell Swirly not to choose the largest rock for this reason). Turn around and lunge 10 paces, 5 curls, repeating till back to start line. Put rocks back and Mosey!

    Made our way to bottom of hill looking up at Forest Hill Ave. 11’s are called out. Bottom of hill is Lt. Dan’s, top of hill is CDD’s.

    Mosey back to flag for a short jog around the circle and some additional SSH’s till time is officially called.

    Numberama, Namerama, YHC took us out.

    Announcements: Special TYA Q at No Toll tomorrow AM. Annual debate over the first Thanksgiving to take place at Mary – coffee will be served. Seems there was something else, but slips me.

    YHC explained it was long overdue getting back to Batteau, so what better way than to sign up on the Q sheet. It was a pleasure leading this morning and you guys crushed it! I tried to incorporate upper band lower beatings and I believe it was achieved! YHC will be traveling over Thanksgiving and wish the best to all! Stay safe whether traveling far or staying close to home. Apologies, if things are not as complete…doing this on my cell.

  • Access Denied

    I apologize upfront for the abbreviated, incomplete back blast, as I’m doing this from my cell. YHC has recently learned that the Company has identified and restricted the F3 site as a potential threat…Goobers! So, YHC was unable to take care of this properly.

    Thang:

    5:30 AM, YHC and Doozy were the only two and eager to get started, so let’s Mosey! Shortly after, two sets of headlights appeared with P-trap and Prince joint is for the COP.

    work our way over to the 2 medians (one much larger than the other as we learned on the run). Run a figure 8, starting in between the 2 medians. At the end of each lap, 8 each of Merkins, jump squats, Lt Dans, completing 8 circuits.

    Curb Crawl 11’s: Start with 1 decline Merkin, bear crawl to other curb, 10 incline Merlins, Lunge back. Format the same until complete.

    Lazy Dora: 100 Merkins, 200 LBC’s, 300 Jump Squats. Partners switch back and forth to counts are complete. 10 each Merkins, 20 each LBC’s, 25 each Jumps. While partner is doing Merkins, other is holding plank, holding 6” during LBC’s, holding Al Gore during Jumps.

    Announcements: P-trap is getting Married in 10 days. Back out to get the F3 chiseled body in quick fashion…good to see him back at it.

    An awesome crisp and breezy morning. Thanks for joining me, Gents. Have a great day!

  • The Q has full autonomy

    The Forge (and the Q) brought a smaller group out this morning, but who showed were six men that absolutely crushed it!

    COP: Helicopters, DQ’s, Russian Soldiers, Cooper Head Squats, Merkins, American Hammers, Hillbillies.

    Thang: stay in circle for a Deconstructive Burpee routine. 10 squats, down to plank for 10 leg kicks, 10 Merkins, 10 more leg kicks, back up to a jump clap and that completes 1. Repeat for a 9 count and on down to 1.

    Mosey to front of school entrance for a partner routine. One partner is doing 10 Merkins, while other is doing 10 squats. Switch at each 10 count, working up to 200 total.

    Mosey to Amphitheater- 11’s with a twist. At the bottom step, perform 1 dip, turn around to perform 1 incline Merkin. Box jump to the top and perform 10 Jump Squats. Run the length of sidewalk and take steps going back down to start area. 2 and 9, and so on.

    6 minutes left, partner back up for 3 rounds of 15 each PLT’s and Dying, Boxing Cockroach’s. Back to the Flag!

    COT: Namerama, numberama, YHC took us out.

    Announcements: Poker night at DTH’s. Text if you can make it and he will send address. Even if you can’t make it, might be good to get the address, since Halloween is approaching…haha. Prayers for those affected by Dorian, Prayers for our F3 brothers and their families.

    Great work this morning! It was really humid and tough to manage, but you guys rolled with it! As usual, Fresh Prince crushed the 11’s and made it seem as if he jumped every other step in the box jumps! Also, as usual, YHC had a couple of snags with proper terms and finishing on time, but as DTH so eloquently put it, the Q is in charge!

    I’m having to post this by phone, so apologies if I missed something or doesn’t look right.

    Have a great day, Gents!

  • NO TOLL START TIME 6AM?

    21 of F3’s faithful found their way to No Toll this morning for a Flange VQ…not my VQ, but perhaps someone in the crowd had not previously attended a Flange Q and was just excited to be there. 

    5:30 Mosey to the main parking lot:

    DQ’s, Hillbillies, Russian Soldiers, Copper Head Squats, LBC’s, Merkins, Shoulder Taps

    Thang:

    Partner up and line up along the end line on the large field.  Partner 1 begins to Bear Crawl length of field, while Partner 2 is performing 15 Smurf Jacks. At completion of Jacks, Partner 2 run to catch 1 and they switch.  Continue to the other side of field.  Run around and go back the same way, 10 Jacks, rather than 15. 

    Count off in 4’s for a four corner workout.  1’s, 2’s, 3’s, 4’s all go to their respective corners.  Corner 1 is performing 25 hand release Merkins, corner 2-50 Squats, corner 3-75 2 count Mountain Climbers, corner 4-100 SSH’s.  After completing an exercise at each corner, run to midfield and on to the next corner.  So, each PAX member will have done all corners and exercises, with the run in between each corner.   Make sense?  My best explanation with a quick typing of this…

    Mosey to Basketball Courts for another 4 corner type of workout.  4 rounds of the same exercise each round, starting with 7 reps per corner on the 1st round, then adding 7 for each additional round.  Between rounds, run to the entrance of the playground and back.  1st round was 7 Hand Release Merkins at each corner, 2nd was 14 Carolina Dry Docks, 3rd 21 Jump Squats, 4th 28 WWII’s.  Again, best explanation…

    1-1/2 minutes left, circle up for 50 count SSH’s. 

    Back to the “Flag” – YHC needs to get a flag…can’t take the one off the house! 

    Nubmerama, Namerama, PAX took us out with the Lord’s Prayer.

    Announcements: 

    Convergence-Labor Day 7AM Timberwolf

    Retreat-9/21.  YHC has to bow out of this weekend (30th high school reunion that old buddies have talked YHC into attending).  With that, Sugar Sock is now looking for a Corn Hole Partner, team name Half Nelson. 

    YHC was feeling really good leaving the house this morning, 64 degrees and pumped for what hoped to be a solid workout.  It’s always an honor to lead and work alongside you Men!  As we made our way to the courts, YHC saw a car with the headlights running and asked Tobit, is that one of ours?  Sure enough, Bone Thug emerged and joined in for the last 20 minutes or so.  After the COT, he commented that someone had told him the AO started at 6AM.  Must have been one of the Mechanicsville boys mixed up on the time zone change…