Author: Garbage Plate

  • The Far Corner

    10 strong gathered in the Hoedown gloom this morning for some Monday morning fun. Here’s how it went:

    Warmup – Mosey to Tuckahoe front yard for SSH x 20, DQ x 10, IW x 10, 5 Burpees OYO, Wide grip Merkins 10x, Superman 10x.

    The meat and potatoes – Mosey to a prior unknown Hoedown region; the Far Corner (the hill and clearing along Lindsay Drive beyond the parking lot). Start with a set of 11’s on the hill, jog down and Bernie on the way up with HRM’s and Copperhead Squats. Followed up with 30x decline partner WWII’s on the hill then alternate wheelbarrow back to the parking lot.

    After departing the Far Corner we had opportunity for three (3) five minute stations. A running 5 minute clock was started at each station with an ascending count (2…4…6…8….. until time is called), each partner alternating exercises.

    Station 1 (gaga pit): Dips with recovery flutter kicks

    Station 2 (back field): Donkey Kicks with recovery plank

    Station 3 (front sign): Burpees with recovery Al Gore

    Mosey to the flag for a minute of American hammers & reverse crunches.

    Numberama, Namerama, Announcements & YHC took us out

    Reminder to order your F3 swag from DTH by close of business on Wednesday. Looking for 5 more orders. Link is here:

    https://f3.mudgear.com/products/f3-rva-shirt-pre-order”

    Moleskine: Definitely great to get out of the fart sack this morning & start the week of right with everyone. Happy to see a Slurpee resurgence and some winter tour travelers. Also thankful for no signs of pets around the no pet signs per Handshake’s observation… Until next time, GP.

  • Crisp Coaster

    YHC made a winter tour stop at the Roller Coaster for a Wednesday evening hill run. I caught the hot potato Q and made the call to alternate clockwise and counterclockwise for a total of 6 loops on Hillcrest. Cool, crisp moonlit evening run with little neighborhood traffic and even less mumble chatter. No announcements!

  • 5 for 5

    It was a super clear, crisp morning for a Heartbreak Ridge extravaganza. 5 men posted for a 5 station experiment. Here’s how it went down:

    Warmup: 15x SSH, 10x arm circles, 10x DQ, 10x Russian soldiers, 15x LBC, 10x scorpion kicks then mosey to the front of the ES.

    5 stations, 5 min each station, partner up; alternate ascending exercises 2,4,6,8… until timer sounds. Hold a specified position when not exercising.

    Station 1 – at front of ES; burpees + Al Gore

    Station 2 – tennis courts; jump squats + plank

    Station 3 – back lot wall; hand release merkins + peoples chair

    Station 4 – field house; lunges + balls to wall

    Station 5 – bleachers on the hill; side hip dips + bleacher holds

    Two Bernies up the hill to wrap up. Numberama, namerama, no announcements and YHC took us out.

    Moleskine: Lots of mumblechatter + movement between stations made the morning pass quickly. Thanks to the PAX for humoring YHC with a trial workout format which seemed to flow well. 5 minutes seemed to be the right amount at each stop, YHC didn’t hear many counts get into the 20’s. At station 4 there was some suggestion of modifying balls to the wall for a more attainable movement; ultimately we decided to modifying balls was not a good option for anyone. Enjoy the day gentlemen.

  • Where’s Wojo?

    9 fine PAX members gathered at Hoedown to play a hot potato game of Where’s Wojo. Here’s approximately how it went:

    Mosey to the upper parking lot for a Splinter warmup 20x SSH, 15x IW, 10x DQ, 15x AC, 10x Merkins. Partner up for 3x of squats, WWII, Merkins while the other partner runs the length of the lot. Rinse and repeat with 3x American Hammer, Carolina Dry Docks while partner karaoke’s the lot. Gracious audible called on 3rd round.

    Toss the Q to Pucker and mosey to upper grass lot for modified beast. 6 stops of 6x, three rounds: 2 count Lt Dan’s, 2 count LBC, 2 count Freddie Mercuries.

    Quadruple Check on the upper field with balls to the wall, flutter kicks, side straddle hops and the timer running across the field for 5 pull ups.

    Q to Handshake for 30 Derkins

    Q to Garbage Plate. Mosey to side ramp for two rounds of 10x jerkins. Mosey to the flag for two rounds of 20x PLT’s.

    Numberama, Namerama, Announcements, YHC took us out.

    Welcome to Prince Tuesday – strong showing and it was a pleasure to have out of town company at the Hoedown this week.

  • Spooky Southside

    9 strong gathered at the Forge for a what may be one of the last warm mornings for a while. All treats, no tricks today. A Nationals pennant, no bench kicks, 5 waterfalls instead of 8, a solid PAX to welcome a west end regular… the list could go on. Here’s how it went down:

    Mosey to the upper lot for a warmup: 20 x SSH, 10 x HC, 10 x DQ, 10 x Merkins, 15 x LBC.

    Mosey to the bottom of the hill near the bleachers to start our excursion with a round of 11’s. Jump squats at the bottom of the berm, crawl bear up to WWII’s, then bear crawl down. Plank for the six.

    Mosey up to the school for a triple check. Timer runs to the base of the inclined ramp and Bernie back up to the top. Plank jacks and American hammers round out the triple. Al Gore for the six.

    Mosey to the base of the parking lot for a tricep waterfall. PAX members SSH at bottom while two at a time PAX members set off for 8x dips at each concrete barrier. MH’s at the top until the six arrives. Head back down the waterfall with another 8x dips each level, PAX starts with Freddie Mercuries and ends with flutter kicks in cadence.

    Mosey to the next parking level for a quick round of 10 x jerkins each, then bear crawl across the pavement to 20 x PLT’s. Head back to the flag and wrap up with a value add of 5 x burpees OYO.

    Numbers, names, announcements & YHC took us out

    Announcements: Midnight deadline tonight for Stache for Cash – see details in other posts.

    Moleskin: It was a treat to lead a great group at a new venue for YHC this morning. Strong showing by all, including Cooper Try Hard (respect!). YHC didn’t realize there are two waterfall opportunities at the Forge and had planned on the 8 barrier version… PAX got off easy. Next time we’ll bring the full waterfall and throw in some Tuckahoe classics like over/under walkway climbs, bench kicks and Heartbreak ridge repeats. Until then – GP

  • Back to school crawl bear

    6 PAX gathered at Heartbreak Ridge to kick off the 2019-20 school year. It went like this:

    Mosey around the parking lot to the field house for warmup of 20x SSH, 10x Helicopter (yes, singular), 5x super slow Don Quixote, 15x Cherry Pickers, 15x LBC and 10x Merkins.

    Back up to the parking lot and around the perimeter, stopping at each of the 18 painted arrows for an alternating 5x Lt. Dan, 5x MHs, 5x star jumps at each arrow. Plank for the six. Mental note that Google imagery inaccurately depicts 12 arrows…

    Down to the Jerkin Gym and partner up for three rounds of 10x jerkins and 20x PLTs. Plank for the six. Run one lap on the track with a Bernie corner. Gather at the field house for Wall of Fire: hold the people’s chair lineup while each PAX member alternates down the line for 10x donkey kicks, 10x merkins, 10x LBCs and 7x burpees.

    YHC has somehow lost the weinky. Honeydo or Handshake suggested a GP classic: crawl bear over-under on the railings by the field house. Improvised for a quick 2x session, Al Gore for the six. Mosey to the hill by the parking lot. Classic Dora 100x Merkins, 200x LBC, 300x squats. Timer runs up the hill + 5x coupon curls for the girls at the top. GP audible at ~200 squats to bear crawl up the hill and head back to the flag.

    Numberama, namerama, no announcements and YHC took us out. Super quick wrap up to get everyone home for the excitement. Summer fun, check. Start of school, check. Crawl bear, check. Great way to start another school year.

    GP

  • Merkin Monday

    11 strong PAX gathered at Hoedown for a perfect 60 degree morning workout at Hoedown. Merkin Monday = repeating timer set for 20x Merkins every 5 minutes.

    Warmup: Mosey to the front of Tuckahoe for 20 SSH, 15 DQ, 15 Imperial W’s, 15 Invisible Jumprope, 14 LBC… 20x regular Merkins

    Indian Run around Silverspring loop and back to Tuckahoe… 20x Diamond Merkins. Rinse and repeat…. 20x Shoulder Tap Merkins

    Mosey to back Tuckahoe field, 20x Flutter Kicks, 25x Hello Dolly… 20x Dive Bomber Merkins

    Triple check with 5 pull-ups, Donkey Kicks and Copperhead Squats … 20x wide grip Merkins

    Mosey through the sludge to the side of the hill … 20x plank to Merkins.

    4 corners cumulative (thx Bodos) 10x squats, 20x MH’s, 30x Freddy Mercurys, 40x LBC’s + 5 burpees (thx Dr TH) … 20x Peter Parker Merkins

    Mosey to asphalt hill for 2x crawl bear up then 10x/20x WWII … 20x decline Merkins

    Mosey to flag for 20x reverse situps … Ring of Fire

    Numberama, Namerama, Announcements including several health and family updates / request. YHC took us out.

    Moleskine: It was a pleasure working out with such a fine group this morning. Well done with 180x Monday Merkins. It seems that we’ve fully re-entered both the Hoedown darkest AO season and dew season with the welcome cool AM temps. YHC was tempted after the second loop around Silverspring to rinse and repeat for the entire morning… maybe next time.

    – GP

  • We must use the scooters

    9 men enjoyed a beautiful rainy Monday morning Hoedown extravaganza. Here’s how it went:

    Mosey to front lot for a warmup: 20 x SSH, 10 x HC, 10 x Hillbillies, 10 x Merkins, 10 x Back extensions, 10 x LBC’s

    Native American run to the “Tuckahoe Public Park”

    Six playground stations: 90 seconds continuous clock at each station including – donkey boulder kicks, teeter totter WWII’s, bench jumps, picnic table dips, wall jumps and plank timber traverse.

    Check Triple: including – crawl bear up the hill, Eeprub’s (reverse burpees), reverse WWII’s

    Mosey back to Tuckahoe for 3 x 10 each jerkins on the walkway railings.

    Field day audible called after a late realization that Tuckahoe field day must be upon us at the upper parking lot… all PAX must be pushed on a sit down scooter around a cone and back.

    Back to the flag for numbers & names

    Announcements:
    – Tool time benefit sale 6/22 & service project opportunity: see Viral for details on both.
    – Early risers optional 4a start on 6/22

    YHC closed us out. Fun times this morning – thankful for the chance to lead and enjoy the summer rain outside with such a fine group! It was good to have Hot Yoga back out to Hoedown and pulling us along on the runs. BT was definitely the 2019 scooter MVP.

    GP

  • Hot Heartbreak Potato

    4 strong showed up for a gusty Heartbreak Ridge adventure this morning. Hot Potato Q went like this:

    Fireman Ed — Warmup lap on the track followed by SSH x15 & DQ x 10 to get moving. Dora with 100 x box jumps, 200 x squats, 300 x flutters. Mosey to the playground and partner up for two rounds of 8x jerkins & pull-ups.

    Handshake — Mosey to the parking lot exit for curb crawl ascending to 10 merkins. Follow up with 3x 20 of Willson Dying Cockroaches.

    Seymore – Mosey to the football field for 5x burp-ups on the goal post, run to the other end and repeat x4. That was enough.

    Garbage Plate – Mosey to the loading dock for 2x of 30 dips followed by 30 WWII. Followup with Rosalita and FK session to wrap up the morning.

    Announcements – Props to those who completed the weekend goruck adventure!

    Seymore closed out the morning. Well done gents!

  • Crawl bear what?

    13 strong at Hoedown this morning for a crisp workout to start the week off right.

    COP:

    Quick warmup jog to the rear office lot followed by 10 Don Quixotes, 20 SSH’s, 20 LBC’s, and 10 HR Merkins.

    The Thang:

    Start up – Mosey to the back church lot and partner up. Run to far end, partner one does 15x Squerkins, return & 15x for partner two. People’s chair for the six. Repeat with 30x PLT’s, 45x Willson’s Dying Cockroach and 15x BooYah Merkins.

    The hammer – Mosey to the asphalt hill at Tuckahoe and enjoy a Dora. 100x squats, 200x box cutters, 300x flutter kicks. Trigger partner is crawl bearing up the asphalt hill and jogging back down. Good times. Plank for the six.

    On the road – Several stops on the way to the back Tuckahoe field: 30x inclined WWII and 15x Alabama prom dates on the Tuckahoe map. Mosey to the rear playground rings. 4 rounds x 8 each of jerkins on the rings.

    Finale:  Wrap-up with a burpee suicide across the back field, 7x at each stop. Plank for the six. Mosey back to the flag.

    Numberama, Namerama, COT

    Announcements: 
    – Go Ruck shadows needed for this weekend; no exercise, just support. Get with Honeydo for details.
    – Dogpile this Saturday later start time of 7a and guest leader. Pre-work starting at ET’s; watch the pre-blast for information.

    Moleskin – 
    Thanks for the chance to lead such a fine group this morning. Mumble chatter was low & effort was strong. PAX put up a solid showing and crushed it. Nice work gentlemen! Peace – GP