F3RVA

Author: Flange

  • WHERE’S THE COMPETITION?

    7 West End Studs and 1 lone traveler (YHC) emerged from their vehicles, ready for a rain soaked boot camp.  YHC arrived around 5:23 and planted the Ghost Flag.  There seems to be little fan fare to follow the Ghost Flag over the last couple of months.  Or, it could be it’s not well advertised, but in any case, we were ready to get on with it. 

    COP:  DQ’s, Helicopters, Hillbillies, SSH’s, American Hammers, Freddie Mercury’s, Hand Release Merkins.

    The Thang:  Mosey to the track for a warm up lap.  At each turn, 5 Burpees. 

    Stay on the track and line up along the fence, facing up the hill to parking lot for 11’s.  Donkey Kicks at the bottom, Hand Release Merkins at the top, starting with 1 DK, 10 HRM’s. 

    Mosey to the Tennis Courts.  Partner up, facing each other from each base line.  Bear crawl to the half court line to meet partner, perform 5 Booyah Merkins, then proceed to the other side of court for 25 SSH’s.  Do this for 3 rounds. 

    Stay with Partner for a Lazy Dora…been a while since YHC called this out.  Total counts are 100 Merkins, 200 Squats, 300 LBC’s.  While one partner is holding plank, the other is performing 10 Merkins.  At completion of 10, partner holding plank picks up to do the next ten, back and forth to 100.  For Squats, alternate 25 reps while one partner is holding Al Gore up to 200.  On the Squats, alternate 20 reps while one partner is holding 6″, up to 300. 

    Mosey to grass field for a fire drill…another one of YHC’s favorites.  Feet chopping in place, each Pax member starting to the left of YCH calls out fire, all Pax hits the ground, rolls right to perform a Merkin, rolls back left to perform a Merkin, back to feel.  Continue till it works back around to YHC. 

    Stay in circle, holding plank, again starting to the left of YHC to perform 5 Merkins of choice.  Work around circle back to YHC. 

    Mosey back to flag with a minute to spare.  Circle up for some Smurf Jacks in cadence.  Times up!

    Numberama, Namerama

    Announcements: 

    HDHH Wednesday – Palani Drive 6PM

    Puppy Pile Saturday

    Flange took us out. 

    Great to have a break from heat and humidity this morning and to see some rain falling…much needed!  The West Enders easily take the Ghost Flag, with no competition in site.  Great to meet folks I haven’t already met and thanks for allowing me to lead. 

  • Where is Saab going?

    In the 1 year and 2 months that YHC has been posting with F3, today was the first visit to Sunday Funday. 

    As YHC was coming across the Nickel Bridge at 6:55, Saab was spotted running across the bridge in the other direction.  YHC thought he had missed the one and only guy that showed up.  Not to be discouraged, YHC continued on to the parking lot only to see no other familiar vehicles, donning the F3 logo.  Again, to not be discouraged, YHC decided a run was still in the making. 

    As YHC got out of the truck, an unfamiliar face emerged from his truck and appeared to be glad to see me.  After a brief introduction, Marco Polo had made the trip this morning and was ready for a run on the trails.  We waited about 5 minutes to see if others would come in, then we hit the dirt. 

    We completed the full loop and were soaked in sweat by the end.  YHC reminisced from many days spent on those trails in the past on bike and foot, but hadn’t spent any time on them over the last few years. 

    As we completed the run, we stayed around a few minutes to stretch and talk.  As we prepared to leave, YHC turned around to see Flipper making his way back from a run.  Flipper arrived shortly after we got started.  As YHC was getting in his truck, Saab showed up from his long run.  We talked briefly, then YHC was off to meet the family for Church. 

    It was a great morning for a run and great to meet Marco Polo.  YHC really enjoyed the conversation and really glad to have the company. 

    YHC was not sure of the protocol for who writes this up, but it was better to get one in, rather than not at all.  Besides, it had to be longer than TYA’s post last Sunday! 

    Have a great start to the week!

  • IT LOOKED GOOD ON PAPER

    An energetic bakers dozen arrived at No Toll this morning ready to take on what YHC had in store.  At the buzzer, we were off to the plush, green, very wet soccer fields. 

    COP:  Windmills were called, but YHC starting performing Helicopters…so that’s what we went with.  DQ’s, Russian Soldiers, Hillbillies, SSH’s, Merkins, American Hammers, Freddie Mercury’s. 

    Warm up: Stay in circle, YHC joins the circle to perform a fire drill.  PAX is chopping feet, while person to left of YHC calls out fire, all hit the ground, roll to the right to perform 1 Merkin, roll back to the left to perform 1 Merkin, then back to feet chopping.  Each PAX member calls out fire till we make it all the way around the circle.  Recover. 

    Staying in the circle, the PAX together performs Happy Jacks.  5 rounds of 5 SSH’s (3 count) and 2 jump squats.  Recover. 

    Again, staying in circle, Howling Monkey’s is called out.  PAX is in squat position, grabbing ankles.  PAX member to left of YHC starts 10 Monkey Humpers while the rest is holding squat.  When PAX members completes 10, it moves to the next one in circle, moving all the way around till all PAX members have completed their 10. 

    Mosey to corner of field for a different version of four corners.  Sprint the length of the field to corner 2, perform 10 Smurf Jacks (an Opus favorite), carryovers the width of the field to corner 3, 10 more Smurf Jacks, sprint to corner 4 with 10 Jacks, carryovers back to start and should have been 10 more Jacks (YHC forgot to call those out).  Second round, sprint the length, Mosey the width and 10 burpees at each corner, which YHC didn’t forget about at the end. 

    Mosey to parking lot to perform a Burpee, Indian Run around the perimeter of the parking lot and continue to the courts.  YHC started in front, peeled off to perform Burpees while the PAX continued to run and pass.  Once the end of the line reached YHC, YHC popped up and fell back in line while the now front member was peeling off to perform Burpees.  Each member did this twice on the way to the courts, worked out perfect.

    On the courts, YHC calls out Partner 21’s.  With a partner, 1 Booyah Merkin and 1 WWII, 2 BM and 2 WWII, 3 and 3, and so on to 21!  Or, so it was meant to be 21.  YHC called an audible to 11.  YHC did not have a partner and McRib pointed out (and rightfully so) I was missing out by doing standard Merkins.  So, YHC went to shoulder tap Merkins to complete. 

    To finish, gather at the corner baseline for a Triangle Bear Crawl.  Start Crawl from corner to half court line, pop up for 10 SSH’s, Crawl across half court line to base line, 10 SSH’s, Crawl diagonal back to original corner, 10 SSH’s. 

    Back to flag!

    Numberama, Namerama, YHC took us out.

    Announcements: Sonic provided some thoughts and encouragement for struggles we face day to day.  Thanks for sharing!

    Once again, I’m grateful to have the opportunity to lead at an AO and be around such a great group of men.  Thanks for pushing so hard this morning.  I can honestly say I think we were all spent after this one, but you men crushed it!  The 21’s did look really good on paper, but as we know, it doesn’t always translate well at the end of a workout…maybe at the start next time. 

    Have a great day, gents!

    Staying in the c

    COP: 

  • MAKING USE OF THE GRASSY KNOLLS

    10 Strong arrived for a high humidity beat down at the Forge!  YHC arrived on his old Rock Hopper (trail bike) expecting to see some tourists, but none were to be had.  5:30 we were off to the bottom of the hill to the Culdesac. 

    POC: Arm Circles (just for Roper), DQ’s, Hillbillies, Russian Soldiers, Copper Head Squats, American Hammers, Freddie Mercury’s, Hand Release Merkins, 10 to 15 reps each.   

    Stay in circle for a quick warm – 15 each of 2 count Mountain Climbing Merkins, Jump Squats, Burpees. 

    Single file line for an Indian run from the Culdesac to top of hill, intersecting with Forest Hill.  YHC started in front, broke away to perform Burpees while the PAX caught up.  Once caught up, YHC fell back in at the end of the line, while the front person broke away for Burpees.  This continued to the top. 

    Mosey over to the Grassy Knolls – A total of three knolls.  Start at the first one, bear crawl to the crest, run the length, then Crawl Bear down to the “landing” in between knolls.  Perform 15 Carolina Dry Docks, proceed up the second knoll, repeat all the way to end of 3rd knoll.  Wait for PAX, recover, then back in the opposite direction, with WWII’s in between. 

    Mosey to the lower parking lot with multiple street lights positioned around the median.  Partner up, starting at first light and going up hill.  Partner carry to each light, stopping to perform 10 Booyah Merkins, before switching.  A total of 9-10 lights. 

    Mosey back up top for a ring of fire – 10 each Merkins to your liking.  6:15! 

    Number up, Namearama, YHC took us out. 

    Announcements:

    Summer tour-get signed up if you haven’t already (including yours truly)

    6/19 HDHH/Roller Coaster 6PM.  Palani Drive rear parking lot.  Hills at 6, Beers at 6:45

    The much anticipate Home Run Derby! 6/25 behind Robious Elementary.  Gumbo and Chris Berman (back, back, back) will be hosting. 

    NMS:  Great to take the Q for the first time at the Forge.  I can’t believe the grassy Knolls have not been utilized to this point, so good to mix them in.  YHC was driving by around 9:30 last night with his daughter and explained to her that YHC needed to detour briefly to study those knolls.  It was already a late night; she was not impressed!  

    Great work this morning, men!  The humidity made it challenging, but rewarding! 

    Make it a great day, men!

  • IT’S A BIRTHDAY Q

    10 Studs were up and eager for a beautiful Spring Morning Beat Down at Batteau!  Here’s how it all went down:

    COP: DQ’s, Hillbillies, Russian Soldiers, Hand Release Merkins, Elbow Plank, American Hammers, Freddy Mercury’s

    Stay in circle for a warm up:  15 each of 2 count Mountain Climbers, single count Merkins, Copper Head Squats, Burpees. 

    Mosey to the Tennis Courts and lineup on the sideline: 4 minutes of cardio, with partner.  One partner is performing SSH’s while the other is sprinting to the other end of the court and back and then switch.  Routing continues till 4 minutes is complete. 

    Stay at Tennis Court for a Lazy Dora (one of YHC’s favorites…and everyone else ;).  100 Merkins, 200 LBC’s, 300 Jump Squats.  One partner will start Merkins to a 10 count, while other partner is holding plank.  The switch will take place at each 10 count till 100 is reached.  For the LBC’s, partner will be holding 6″ inches and the switch will occur at each 20 count till 200 is reached.  For the jump squats, partner will be holding Al Gore and switch will occur at 25 count till 300 is reached. 

    Mosey to the steps for an arm smoker:  Continue with partners.  One partner will run down the steps to the benches at the bottom of steps and perform 15 dips, while partner 2 is holding plank.  Partner completing the dips, runs back up steps to join his partner in plank for 15 BooYah Merkins, then switch.  A total of 5 rounds to be completed. 

    Form a Native American run line.  Pax member in front peels of to the side and performs as many Burpees as possible till the last PAX member catches up and then will fall back in line.  As this is happening, the next PAX member at the front is peeling off for Burpees.  Continue up the road and around large traffic circle back to the “flag” (YHC needs to acquire a flag to carry around…can’t take the one of the house). 

    Numberama, Namerama, YHC took us out.

    Announcements:  Vinny asks for support of the Hoo’s!  Swirly offered prayers for those who wish to stay up for the game.  Tip off 9:20! 

    NMS: YHC thanks you for allowing me to lead a great group of men on YHC’s 48 Birthday!  I have been blessed many times over in my lifetime and being a part of this group has certainly been one of those great blessings.  YHC missed his one year anniversary a few weeks ago, due to a trip out of town, but fortunate enough to be present for this occasion.  Be grateful for what you have and make sure you recognize those brothers around you that may be struggling.  Have a great day, men! 

     

  • Where’s the Fire!?

    A proud 27 showed up for a rare, humid Winter morning ready for a solid beat down.

    Thang: Mosey around to Basketball Court. Stay in large circle formation while jogging for a quick warm up. Skipping, inside/outside shuffle.

    COP: DQ’s, Imperial Walkers, Russian Soldiers, Copper Head Squats, Flutter Kicks, APD’s, Merkins.

    Mosey to large field: Large circle formation, with the Q mixed in the circle. Fire Drill: All PAX is running in place, each PAX member (starting with the Q and moving to his right) will shout Fire! When each Fire is heard, PAX will hit the surface, roll to the right and perform one Merkin, roll back to the left and perform one Merkin, back to feet and repeat until it works around the circle back to the Q.

    Staying in the same circle formation, perform 3 sets of 10 each SSH’s and Burpees.

    Up along the fence at edge of the field for a Lindsay (40’s). Perform 30 Donkey Kicks, run to the other side of field and perform 10, 2 count Mountain Climbers. Back and forth across field, subtracting 5 from the DK’s and adding 5 to the MC’s, adding up to 40 each time. To be completed when you have 10 of the DK’s, and 30 of the MC’s.

    Mosey to Tennis Courts: Try a Suicide Variation (evidently the Q created some confusion in his explanation). Use the far line on each tennis court as the turn point. First “lap” is standard suicide, second lap is caraoke, third lap is running backwards.

    Mosey back to Flag: 2 minutes left and a tribute to Don Draper to his 37th Birthday! 37 Merkins, 37 LBC’s.

    It had been a while since YHC had Q’d and today was a great day for it. Thanks to the PAX for making it a great one! Awesome work by all! Most comments I received (I’ll take them as positive) where ones in reference to the Fire Drill and Immediately into the SSH/Burpee routine. I have to admit, that was more of a smoker than I had anticipated. Good thing we don’t have to rely on Conspiracy in the event of a real fire…haha.

    Announcements: See Flatline or Corporate if you want in the BRR. Flatline’s Mother in Law is going in for open heart sugery…keep them all in your prayers.

    We finished with 26 at the end, but I was told there was a 27th there and somewhere in the midst of the gloom was able to slide out without notice. Saab mentioned the name, but YHC has since forgotten…little help? Sorry, to the mystery PAX member.

    Have a great day, men!

  • Is a Punching Bag legit for Christmas?

    5 eager and motivated men escaped the fart sack for a beat down in the friendly confines of Batteau.  A Hot Potato is called.

    COP: Swirly – Mosey to other side of house under the lights, just in case we see Abba or others, so they can see us.  SSH’s, DQ’s, Helicopters, Imperial Walkers, let’s Mosey!

    Thang: Swirly – Down to the Tennis Courts.  4 corners – lunge to 1st corner, perform 20 Copper Head Squats – lunge to 2nd corning, perform 30 Flutter Kicks – lunge to 3rd corning, perform 40 Lt. Dan’s.

    Pass to Hutton – Head over to the picnic tables (4).  Each PAX member picks a table, while the 5th is running the large circle.  1st round is step ups on the bench – 2nd round is Pole Smokers, 3rd round is Monkey Humpers.  Each member rotates on the tables as the next up runs the circle.  Completed once each member has finished three loops and all exercises three times through.

    Pass to Flange – Mosey over to the line of trees in a straight, declining formation.  Run to 1st tree and perform 10 Mountain Climbers, run back to start and perform 5 Merkins – run to 2nd tree, perform 20 jump squats, back to start for 5 Merkins – 3rd tree, perform 30 WWII’s – 4th tree, 40 LBC’s – 5th tree, 50 SSH’s – 6th tree, 60 single count Freddie Mercury’s – 7th tree, spring to it and back to start.

    Back to the circle right on time, 6:15!  Numberama, Namerama, No announcements.  Flange took us out.

    NMS: Swirly continues to nurse the bum shoulder back to good health.  It was a leg smoker today and a nice change!

    Good to be out this morning and something just felt different about it.  Maybe it was the fact YHC didn’t have to work today, so no rushing off for dogs and kids?  Or, maybe it was being back at Batteau with a good group of men?  Or, maybe it’s just because it’s Christmas and YHC has been really looking forward to this time with family and giving many thanks to God for the ultimate gift of our Savior?  It’s definitely all the above!

    The post workout chatter had Swirly looking to the PAX for confirmation that he had bought his 17 yr old daughter the right gift…a heavy bag!  He recognized that it’s not a typical one for a 17 yr old girl, but confident it would work.  After hearing the stories of when she was just a little girl sparring on the heavy bag, while Swirly was cranking out his own work out and then hearing she had recently asked about that old bag, the PAX also felt confident he had chosen the right gift.  May each of you find some comfort on Christmas and the time to reflect on the many things you and your family’s have together, past and present.

  • My Windmill is broken

    19!  That is the number of studs willing to navigate the ice and snow this morning for what would be a challenge for YHC to conduct a seamless routing.  To YHC’s knowledge, we were free of any injuries due to icy conditions.

    5:30 and were off to the nearest circle.  COP: Couple of laps around the circle to get the blood pumping, DQ’s, Windmills…sort of, SSH’s, Hillbillies, Russian Soldiers, LBC’s, WW1 snow angels…YHC was not heavy enough to break through the top layer of ice to form a good angel.

    The Thang:

    Stay in circle, full PAX to one side.  Lunge to the other side-10 Merkins with both hand on the curb, Lunge back-10 Merkins right hand on curb and left hand on pavement, Frog Hop back-10 Merkins with left hand on curb, Bear Crawl back-10 Incline Merkins with both hands on curb and feet on pavement.

    Move to the field.  Split up PAX into 4 corners, 1 member from each corner runs to the middle and performs exercise X 10 and runs back to his PAX.  The rest of the PAX is holding plank.  After PAX member returns, next up goes and so on.  The plan was to do 3 rounds (Burpees, Carolina Dry Docks, Copperhead Squats), but YHC once again underestimated the size of the field.  Holding Plank for that amount of time was not the best idea in the cold snow.  We needed to move around, so SSH’s and Flutter Kicks were called to break it up.  An audible was called after the second round.

    Stay in the field, everyone to one end and partner up.  The call was to find someone of like size, which YHC reserved the right to claim Sippy Cup as his partner.  The choice was to drag or wheelbarrow your partner as far as you could down the field, until a break was needed.  PLT’s X 15 would be performed before switching.  That proved to be the smoker for the morning.

    Mosey back to parking area with no time to spare.  Numberama, Namerama, Announcements.  12/19 at Capital Ale House (SOJ), Hardywood’s daughter has published a book!  Come meet the Author and get a personal autograph on Friday from 5:30-7:00 at Crossroads Coffee Shop.  Be advised the snow has delayed the arrival of the books, so keep close to Twitter and/or Back Blast for a potential change in date.  We know Hardywood is a very proud Dad…really cool stuff!  Marmaduke continues the coat collection through the end of this month.

    NMS: YHC received a text from Vinny yesterday and in that conversation, YHC admitted he wasn’t sure how to handle the conditions we would have this morning.  My original plan (before the snow) was to use the Amphitheater for a good bit of the workout, but concrete and steps are not good in ice.  So, YHC appreciates the patience this morning.  It was a bit choppy and not as smooth as YHC hoped, but that is all overshadowed by the awesome group of men that showed up willing to go with whatever YHC threw out.  Welcome to Yard Sign…big props to you for posting in the snow for your first.  Great to see Waco back out, after several weeks off.  It’s an honor to be with you all!

     

  • Man, that field is long!

    A strong 11 made their way to WDOG for a post election workout.  Some stayed up late for election results, while others enjoyed the first College Basketball games of the Season.  In either case, all were ready to roll at 5:30.

    Mosey to large traffic circle where we continued in a single file jog around the circle for warm ups.  Cherry pickers, jog, inside shuffle, outside shuffle, jog, walk in squat position, jog, Army crawl into Bear crawl, jog, recover.

    COP: DQ’s, SSH’s, Russian Soldiers, American Hammers, Freddie Mercury’s.

    Thang:

    Stay at circle-Ring of fire:  PAX jogs in place, Q calls out fire and PAX hits the ground, rolls to the right and perform Merkin, roll back to the left and perform Merkin, back up on feet.  This goes on X 10.

    Mosey over to the field: PAX in plank position in line moving down the field about 4ft apart.  1st in line performs 10 Merkins then weaves in and out of the PAX to the end, then drops back in plank.  As each member completes exercise and starts the “run”, next in line will start.  Once all members have completed the Merkins, next exercise becomes WWII’s X 10.  This continues down the length of field to far end alternating Merkins and WWII’s.

    Stay at field for diagonal four corners: Corner 1 10 Carolina Dry Docks, run diagonal to corner 2 for 10 CDD, 20 2 count Mountain Climbers, across to corner 3 for 30 SSH’s, diagonal to corner 4 for 40 2 count American Hammers.  Once complete, reverse order back to the original start.

    Mosey to Amphitheater stage.  Perform 7 reps each of Hand Release Merkins, Air Presses, Copper Head Squats, then run complete lap around theater X 3.  Ran out of time after 2, back to the flag.  Numberama, Namerama, Announcements, YHC took us out.

    Moleskin:

    As always, a privilege to work with a great group of Men.  The field work took a little longer than YHC had envisioned…that field is long!  YHC had planned more work on the “chain” exercise, but scrapped it for another day.  The warm up at the beginning seems to be gaining popularity.  It helps to alleviate the shock of the cold, wet ground right off the bat.  Thanks for allowing YHC to lead and playing along on the long field exercises.  Have a great day, Gents!

    Announcements:

    Please, keep Toga and his family in your thoughts and prayers in the Sudden passing of his Mother.

    Hammer and Nails this Saturday!

    Shakedown is looking for some fellow paint ballers to join him after the Richmond Marathon this Saturday.  Reach out of you’re interested.  Respect the Shakedown, as he will be pulling of a trifecta this Saturday; Marathon, Paintball game, Hammer and Nails.  Best of luck, my man!

     

     

  • BACK TO WHERE IT ALL STARTED

    30 wannabe Wrestlers posted for 45 MOM beat down.  Here’s how it went down:

    Mosey to far end of Basketball court for a warmup, Wrestling style, staying in single formation forming a large circle.  YHC added in some cherry pickers, inside/outside shuffle, butt kickers, walking in squat formation (in Wrestling, we would take some “shots” off of that, but wouldn’t feel good on concrete).  Fun way to get the blood pumping and loosen the muscles up.

     

    COP: DQ’s, Imperial Walkers, Hillbillies, Russian Soldiers, American Hammers, LBC’s, Freddie Mercury’s

     

    The Thang:  Stay in circle holding Al Gore.  PAX starts to shuffle counterclockwise, keeping the circle in tact, Q calls out an exercise and PAX performs exercise and back to shuffle in the opposite direction.  We did this three times.  Exercises were – 3 count Mountain Climber into a Merkin, Copper Head Squats, Burpees, all 3 X20 reps.

     

    Mosey to field and use trees as yardage markers.  2nd tree = 25yds, 4th = 50yds, 6th = 75yds, 8th = 100yds.  Run to each yardage marker, perform exercise and run backwards to the start line, repeat till all yardages have been completed.  At 25yds, perform 25 Merkins.  50yds, perform 50 squats.  75yds, perform 75 single count Mountain Climbers (sorry, if there were some that did 2 count…wasn’t clear about that).  100yds, 100 SSH’s.

     

    Mosey over to Tennis Court.  Partner up for a Lazy Dora.  Exercises are 100 Carolina Dry Docks, 200 LBC’s, 300 Jump Squats.  Partner 1 starts 10 count CDD’s  while partner 2 is holding plank.  Switch at each 10 count till you reach 100.  20 count on the LBC’s while other is holding 6″.  25 count Jump Squats, holding Al Gore.  This was a smoker on the Quads!  Still a few minutes left after everyone has finished, so holding plank.  Went through the list of plank positions, even the Nolan Ryan (I was disappointed to hear some ask “who is Ventura”).  Went straight into 15/3 count Merkins, then to 25/3 count American Hammers.

    Recover and back to the flag.  YHC took us out.

    Announcements: Lab Rat is looking for volunteers with Breaking Bread this Sunday 5:00-5:15 arrival.  4 Mile run in C’ville coming up…date?  Puppy Pile this Saturday following Dog Pile…I believe Marv has this?  I apologize, but I know there’s something I’m missing and need help filling in the blanks.

    NMS:  YHC had started eying potential dates for a VQ a while back and it made sense to do it where it all started.  My first post was at 45 MOM and Splinter broke out the basketballs…for those who remember that one.   YHC had the impression that this is not a typical workout, however, it provided some good cardio for a out of shape soul and left YHC with a lot of interest to continue.  Little did YHC know in the COT that Splinter and Swirly both were old acquaintances and I knew then that Sugar had brought me to the right place.  As stated, I’m really grateful to Sugar Sock for introducing me to F3 and taking time to join me on first few posts to get acclimated.  This is much more than and exercise group and the entire “package” has kept me coming back time and time again.  The good Lord does provide many things to be grateful for and this group of Men is certainly high up on my list.  Great turnout this morning and thanks to Tobit for altering his usual schedule for the 2nd week in a row!

    Make it a great day, Gents!