Author: Garbage Plate

  • Name that sound

    8 strong gathered at Hoedown for a 70’s and sunny kickoff to the week. After a light jog to the medical office lot here’s what went down:

    COP: 20x SSH, DMH, 10x DQ, 10x Manmaker MKs and jump right in

    Plate #1 – 5 min drill, partners alternate wall sit & merkins, ascending by 2. Mosey back to the asphalt hill for a

    Triple animal check – Crawl bear timer, Copperhead squats, Crabcakes

    2 sets x 12 Jerkins at the handrail

    Plate #2 – 5 min timer, partners alternate plank and squat shuffles, increasing by 2x each round. Mosey back to the asphalt playground for a set of

    11’s – WWII’s and star jumps followed by the finale of

    Plate #3 – 5 min timer, partner for crab cakes and burpees – ascending by 1x each round

    Back to the flag for Numberama, Namerama, Announcements (zilch) and YHC took us out.

    It’s always a pleasure to get out with brothers and start the morning right. Bodos, EF and YHC were reminiscing to the good old days of radio and call in requests. One radio show had a “name that sound” game & we decided the “whoolpfh” of wet t shirts being yanked off the pavement during WWII’s is one sound that would be unmistakable for the F3 nation and perhaps no one else.

    Until next time GP

  • The Plate

    8 warriors gathered at Forge this morning to welcome a Garbage Plate south side variety show. Here’s how it played out:

    Mosey to a slightly uneven grassy knoll at the bottom of the hill for a COP: 20xSSH, 10xDQ, 10xHC, 20xLBC, 10xMerkins. Move quickly and stealthily to the inclined ramp for a Native American style ascent; everyone hangs under a section of handrail, last man does 2x jerkins & moves to the front, repeated all the way up the hill. Gather at the ticket booth for

    The Plate #1: partner up for 5 minutes, alternating wall sit and ascending rounds of merkins adding 2x each round until time is called

    Mosey to the amphitheater for 30x dips at the bottom and top step followed by:

    The Plate #2: partner up for 5 minutes, alternating plank and ascending rounds of squat jacks adding 2x each round until time is called

    Light jog to the secret track entrance and onto the PROP 65 turf field for two sets of 20x PLTs followed by a triple check: copperhead squats, hip dips & the timer Bernies from the end zone to the 50 and runs back. On the way home there was just enough time for:

    The Plate #3: partner up for 2 minutes, alternating crab cakes and rounds of 5x burpees until time is called.

    Back to the flag for Numberama / Namerama / Announcements & Requests (prayers for DTH’s sister) and YHC took us out. Good times this morning in the gloom; thanks for the strong work and 5 min drill naming rights!

  • Running happened

    Roughly 11 dudes went running this morning from RAMM. ~60 degrees and light drizzle.

    Windsor Farms big loop: South on Commonwealth, cross Cary to Berkshire and follow Berkshire in loop through Windsor Farms. Berkshire becomes Sulgrave briefly, then Canterbury. Canterbury to Cary, cross Cary and head north on Malvern. Malvern north across Grove and Patterson, almost to Monument. Left on Wythe Ave.

    4’s – Wythe to left on Chantilly then left on Grove and back to the flag

    5’s – Wythe to left on Willow Lawn Drive, left on Patterson, Right on Harlan Cir, left on Roslyn, left on Grove and back to the flag.

    6’s – Wythe to a left on Willow Lawn Drive, right on Patterson, left on Libbie, left on Grove and back to the flag

    Numberama, Namerama, Announcements (do something on June 4th – either the blood drive or travel to the Hill) and YHC took us out. TYA graciously provided waters for all, much appreciated. Until next time, GP

  • WaTukHuk

    Perfect weather and an early sunrise welcomed 5 to WaThoHuk this morning for a Garbage Plate running boot camp VQ. Here’s what went down:

    Mosey to Barrington for tour de cul-de-sac: 7 spots, 10-15x HRM each stop

    Cross to West Broad Village and around the lake for a stop on the grassy ridge with 25 x PLT, 25 x squats and 25 x inclined WWII.

    Mosey to Liesfeld Parkway and partner up for alternating bear crawl, crab walk, lunge, burpee broad jump rotations as we moved progressively down the street with the timer running to the next brick paved area and back. We passed 6 of the 7 paver sections before time was called.

    Head back to the flag for Numberama, Namerama, Announcements (blood drive June 4, upcoming 2 yr Currahee anniversary, HDHH today 5:30 at the Answer, prayers for Whitesnake neighbor) and YHC took us out.

    Tuckahoe takeover continues… Favorite mumble chatter today: ”we’ve never done anything quite like this before” Great work today fellas, ~3.6 miles on my GPS and thanks for humoring a fresh Q. Until next time, GP

  • TuckaToll

    Tuckahoe take over continued at No Toll this morning. YHC arrived with a plan for ~10 based on big data and SOJ showed up strong with 20 dudes ready to rock. Here’s what went down:

    Mosey to tennis courts and tracers to circle up for the COP: 20xSSH, 10xCP, 10x HC, 10x merkins, 10x Scorpion Kicks**, 10x LBC, 10x heels to heaven.
    ** = fan favorite

    Animal suicides on the tennis courts including: bear crawl, crab walk & gorilla shuffle. Al Gores for the six.

    Mosey to the back lot with a bleacher stop for 30x dips, followed by a surprise coupon triple check: coupon thrusters, Big boy sit ups** and the timer runs around the opposite island. Plank work for the six.

    Traverse to the field pavilion for 2×25 PLT’s and a clockwise** four corners, cumulative, ascending and descending. 10 x HRM, 20 x WWII, 30 x squats, 40 x MH and back to last.

    Wrapped up the morning with 20x superman, a two team plank hurdle race, mosey to the flag and some light stretching.

    Numberama, Namerama, Announcements (HDHH 5:30p Wed at the Answer on Broad, Rock & Roll 7A Memorial Day convergence + School of Rock puppy pile, prayers for several injured PAX) and YHC took us out.

    No Toll definitely takes the prize for plush athletic fields! Great to be out with all of you this morning – solid work gents. Until next time, GP

  • Perfect Dozen

    Sweet Sixteen, Elite Eight, Final Four… and a Perfect Dozen at a crisp Hoedown today. Here’s how we rolled:

    COP: Active mosey a couple times around the bus loop with high knees, butt kickers and karaoke to the teacher’s parking lot for 20xSSH, DMH, 10xHC, 10xLBC, 10x leg lifts each side & 10x crowd favorite Scorpion Kicks. Enough warm up and walked towards the glow of the Tuckahoe sign to kick things off.

    Big Dora: 50x Big Boy Sit-ups, 100x HRM, 150x WWII, 200x MHs, timer runs to the front school walkway and back. Various Al Gore for the six. Mosey to the asphalt hill

    Triple Check: Crawl bear up asphalt ridge, pop squats and deconstructed LBC’s to round out the relatively quick triple. Plank for the six. Fudd has moved to Colorado. Mosey to the top of Lindsay.

    Lindsay Hill: Partner up to lunge to the bottom, timer runs down and Bernies up. 30x OYO Heels to heaven at the bottom. New partners & climb out with alternating inchworm and ape walk. About 1/2 way up we called the audible to head back to the flag

    Numberama, Namerama, Announcements (West end 2nd F starting back up), and YHC took us out.

    Great work this morning gents. Still amazed Faceplant confidently predicted a win on 3/15 and now has 3 of the final 4 in his bracket…. Always a pleasure to bring back some obscure exercises for Handshake and happy to welcome Marv after the long boot camp hibernation. SYITG ~GP

  • Classic

    No tricks, no games, no creative gimmicks this morning. Just ten studs with their yellow walkmans for a classic Hoedown beat down.

    COP: Mosey to church lot for 10x SSH, 10xCP, 10x DQ, 10x deconstructed burpees, 20x LBC, 10x Rosalitas

    Parking lot 11’s – 4ct AH’s & 4ct Superman

    Mosey to back church parking lot for 4 corners cumulative with 10x WWII, 20x jump squats, 30x MH, 40x merkins, jog/Bernie long section, crab walk short sections. People’s chair for the six.

    Move to the auxiliary lot to snag coupons and partner up for a Dora around the corner church building. 50x overhead press, 100x block squat, 150x block press. Al Gore for the six.

    A slight shift up to the wooded lot for a good old triple check: run the loop, coupon curls, alternating coupon merkins.

    Mosey back towards the flag with a quick pit stop for 2×10 jerkins and 30x dips.

    Numberama, Namerama, Announcements (thx for Breaking Bread service, prayers for GP and Pigskin in Honduras) and YHC took us out.

    Moleskine: First ever Hoedown for Flatline today, hopefully not the last although some questions were raised as to the validity of Upchuck’s American Hammers. Good to have Steamer back for week #2 and a pleasure to start a Monday right with such a fine group! SYITG – GP

  • The A version

    A prime 7 showed up to the Forge this morning to enjoy the dry 40’s before a supposed inclement weather event.

    Warmup: mosey around the loop with side shuffle, high knees, butt kickers and then circle up near the Forest Hill entrance for: 15x SSH, 10x Cherry Pickers, 10x DQ, 10x manmakers, 10x LBC, 10x rosalita.

    We started off with a 5 oak suicide run along Forest Hill using the five large oak trees and performing a cumulative: 10x superman, 20x LBC, 30x calf raises, 40x MHs, 50x SSH.

    Cross the center driveway and line up for a bridges and boulders YMCA throwback along Forest Hill frontage all the way to the illuminated sign, then partner up for 30x PLT and 20x boo yah merkins.

    Drop down to the bus loop for a native american curb crawl circuit + 2 x 10 squats followed by a triple check 1) run the bus loop 2)crab cakes & 3)burpees (the “A” version, this crew was in far to good of shape to bring the backup “B” version YHC had considered for the triple check)

    Mosey to the corner guardrail at the front of the school to partner up for 2 x 30 dips (one round hands facing front, one round hands facing back) then hit the road back to Mt. Chaplin for the finale.

    Up and over: starting on the Forest Hill side, three rounds of crawl bear up, 30x exercise (WWII, HRM, Copperhead Squats), run down the hill and Bernie Sanders back up to the start.

    Time was up and back to the flag we went for numberama, namerama, announcements (hump day happy hour Wednesday 2/2 and this Sunday 3p ruck from Mary Mumford – see Wilson for the Slack info) and YHC took us out.

    Moleskine: Solid work today gents & thanks for humoring another Garbage Plate Q adventure, dodging the downed oak branches and scuffing up the knees a bit like a fifth grade field day. There was some really interesting odd number partnering action on the dips & I was impressed with the 5 way creativity. Nice job Dealer – hanging in there for a demanding second post! Until next time, GP

  • Extra credit

    17 faithful gathered for a crisp 23 degree at Spider Run this morning. Four options for distance today:

    Everyone: Gateway Road up to Campus Drive, right on Campus Drive / Towana to Three Chopt. Cross Three Chopt to the driveway towards St. Bridgets. Left on St Christophers to right on Patterson.

    4 miles: Right on Granite, right on Grove, right on Three Chopt, back the way you came.

    5 miles: Right on Granite, left on Grove, right on Seneca, left on Matoaka, left on Grove, right on Three Chopt, back the way you came.

    6 miles: Right on Granite, left on Grove, right on Lexington & run the Lexington loop, left on Grove, right on Three Chopt, back the way you came.

    Unintentional 6.8 miles: run way down Patterson and then meander back to the flag

    Numberama, Namerama, Announcements (ramp build volunteers needed next Tuesday; see the monthly challenge sign up sheet, gratitude expressed for all the medical staff dealing with an influx of patients) and YHC took us out. Glad everyone made it back! Until next time, GP

  • Pass the riprap

    Today was a perfect morning for the GP Dogpile VQ and 21 studs gathered to kick the weekend off right. Corned Beef generously lent YHC his shovel flag and here’s how things went down:

    Quick Warmup: roll to the Carillon circle including some karaoke, high knees & butt kickers; SSH x 16, DQ x 10, CP x 10, Merkins X 10

    Four corners: Mosey to the Carillon field to start off with four corners of 10 x Merkins, 20 x Superman, 30 x MH, 40 x WWII. Run the long sides and bear crawl ends, forward / backward alternate. Exercises were cumulative. Build up to corner 4 and back down to corner 1.

    Rock race: split into two teams, lined up on their six, each team passes a riprap boulder and then moves to the front of the line, traverse the entire Carillon field. First team to the end wins. Team one won by a hair.

    Bowl games: Meandered to the bottom of the bowl behind the amphitheater for rock paper scissors. Partner up, winner holds plank, looser does 5x burpees, then each partner runs up their respective side of the hill and back to the bottom. Repeat 7x. Overall winner reward is 3 more burpees, looser reward is 5 more burpees.

    Triple Check: Head to the rusty cage for a quick triple check – pull ups, squats, and the timer runs halfway to the hydrant and back.

    Love Triangle: In place of love hill (too dark) we meandered to the infamous triangle. Partner up for alternating time of lunges, bear crawl, jumping burpees and crab walk. Timer completed a full around and back loop of the triangle before switching.

    Rock race reprise: Team two listened to Sippy Cup and upped their strategy, redeeming themselves and claiming a solid victory.

    Hamstring stretches, Numberama, Namerama, Announcements (including the ongoing shoe & suit collection, next Saturday road trip to workout at the correctional facility, Gomer Pyle Honduras support opportunity, Upchuck thanks for Breaking Bread support, watch the Army Navy game 3p today at Cary Street PBR) and YHC took us out.

    Moleskine: Solid work today gents & a pleasure to lead at Dogpile. We covered about 3 miles this morning. Thanks to Rosie for saving us all from 40x Merkins when YHC mistakenly called repeated exercises on the 4 corners. Helix is a rock paper scissors superstar; 5 burpees for me and royalties go to Faceplant for use of the patented F3 game. Good to see Shiplap back in action. Until next time, GP