Author: Hitchhiker

  • Gangnam Style^^

    9 men gathered a bit earlier and started talking about the Upchuck’s legendary corn hole play during the 2nd annual F3 gathering. Mosey to the basket ball court and started the COP with music playing as follows: DMH X10, Helicopter X10, DQ X10, SSH X 50, Copperhead squat X 10, Merkins X10, LBC X20, American Hammers X 20, Reverse Crunch X 20, Scorpion Kicks X5 OYO, not YOY. (Upchuck corrected YHC gently that it is OYO and reminded YHC that the music is somewhat loud.)

    Exercise #1: Dora. Partner up for 100 Merkins, 200 LBCs, 300 squats with the timer running to the other side of the court and back. Due to the popular demand, YHC played the “Gangnam Style” while moseying to the parking lot.

    Exercise #2: 11. One side of the parking lot starting to do 1 merkin walk and bear crawl to the other side of the parking lot and do 10 WWII and then 2 merkin walks and 9 WWII.

    Exercise #3: Another Dora. Partner up for 50 Burpees, 100 flutter kicks, 150 SSHs with the timer running around the inner circle in the parking lot.

    Announcements: collecting shoes for Homeward organization.

    I just wanted to have fun with you guys by playing some music while exercising. Hope this did not disrupt your workout too much.

    Thanks Hitchhiker!

  • Korean Zombie Vs. American Zombie

    Three strong men and one lady came in the quiet morning after the first presidential debate. Here is how it went down:

    The PAX moseyed to the square in front of the Carillon and Swirly voluntarily led the COP as follows: 20X SSH, 20X imperial walker, 20X LBC, 10X Merkins, various types of plank positions, 10X Helicopters.

    Exercise #1: Four corners. WWII at 1st corner, lounged to and merkins at 2nd, bear-crawled to and 20 squats at 3rd, lounged to and 10X burppes at 4th corner. Moseyed to the Ha’ Penny stage.

    Exercise #2: 3 sets of the coupon exercise. 10X burpees with the coupon, 20X curls with the coupon, and 30X squats with the coupon. Moseyed to the triangle.

    Exercise #2: 3 sets of the coupon exercise. 10X burpees with the coupon, 20X curls with the coupon, and 30X squats with the coupon. Moseyed to the triangle.

    Exercise #3: Hitchhiker led the 3rd exercise. 3 rounds of lunges to the stop sign and run down the hill and 20X WWII, and Burnie sander up the hill.

    Hitchhiker took us out.

    Lots of talks about the presidential debate and Korean zombie movies. Bootleg watched the “Train to Busan” and I recommended the “Kingdom” on Netflix. It is a Korean zombie movie.

    Announcement: 2nd annual retreat!

  • Autobahn

    Three early birds ran off into the gloom on a drizzling morning and back to the ET. Total distance including DogPile is 6 miles.

    GomerPyle shared out his life in Germany while he was in a military.

  • Not good at English spelling, but think you guys are A-W-E-S-O-M-E!

    Five strong men showed up for the beat-down in 85 °F and 82% humidity weather this morning. Hitchhiker was surprised by the fact that he was on the Q sheet this morning. While YHC led the group to the circle area in front of the Dogwood dell, Hitchhiker stepped on small broken tree branches and twisted his ankle again (Ouch!). The PAX stepped up to the plate and did hot potato. Here is how it went down:

    Upchuck led the COP and #1, #2, #3 exercises as follows:

    COP: 10x Helicopter IC x10, SSH IC x 20, Imperial Walkers IC x23, LBC IC x10, Merkins IC x10

    Exercise #1: Bear crawl up to the inner circle curb and back to the outer circle curb with one merkin at each curb up to six times.

    Exercise #2: One person run around the circle while others do excesses and take turns in three rounds; merkins, LBC, and Flutter Kicks

    Exercise #3: There are five light post at the circle. Run around the circle and do exercises and run around the circle to move to next light post. Did designated exercises (Merkin, LBC, Carolina Dry Docks) at three light post and own choice of exercise at two light post.

    Shiplab led #4 and #5 exercises as follows:

    Exercise #4: One person run around the circle while others do excesses and take turns in three rounds; incline/decline merkins, LBC, and American Hammers.

    Exercise #5: Bear crawl around the circle curb and LBC x25 at mid-point and 10 merkins at the starting point.

    Mosey-walk back to the flag.

    Numberrama, Namerama, Announcements, and Hitchhiker took us out.

  • Workout with music

    Four strong men came out for the beatdown in a beautiful but hot and humid morning. YHC felt it would be a good idea to work out with music. Here is how it went out:

    Mosey to the grounds of Dogwood Dell for COP.

    Deadmen Hang – 10 IC, crossed-leg stretch – 5 IC, Arm circle – 10 IC, Imperial Walkers – 10 IC, SSH – 25 IC, LBC – 20 IC, American Hammers – 20 IC, Flutter kicks – 20 IC, Merkins – 10 IC, Scorpion Kicks – 10 OYO.

    Mosey to the field in front of the Carillon Tower for a Dora.

    The running part was up and down the field, with the exercises being 100 Merkins, 200 Squats, and 300 LBC’s. Plank until done with YHC leading.

    Mosey to the crop circle East of the Carillon Tower for a workout.

    Started at the top with burp-and-jump to the intersection, jogged down the hill, sprinted up the hill, and plank position with four rounds.

    Mosey to the Dogwood Dell Amphitheater for a mini Dora.

    The running part ran around the Amphitheater, with the exercises being 50 LBCs, 50 American Hammers, and 50 Flutter Kicks. Plank until done with YHC leading.

    Announcement: YHC wasn’t sure whether Honeydo will Hill Run this Wednesday or next Wednesday. Looks like it is tonight.

    YHC took us out with prayer.

  • Sticky Hot

    Eight of us came out in a sticky hot this morning. Here’s how it went out:

    COP:

    • Mosey to the basketball court of the school
    • Deadman hang IC
    • Leg crossed stretch X10 IC
    • Helicopter x10 IC
    • DQ x10 IC
    • SSH x25 IC
    • LBC x15 IC
    • American Hammers x20 IC
    • Merkins x10 IC
    • Scorpion Kick X10 OYO

    Exercise #1: Mosey to the end of the basketball court

    • Workout 11
    • Run to the fence, do merkin x10, x9, …, x1, run back to the starting point , and do SSH x1, x2, …, x10.

    Exercise #2: Mosey to the triangle of the neighborhood down the school

    • Dora
    • While one partner runs around the triangle, the other partner do the following exercises
    • 100x Merkins, 200x SSH, 300x Jump Squart

    Exercise #3: Mosey to the parking lot of the school

    • Lateral Plank Walks x1, x2, …, x10 on side of the partking lot, run to the other side, bernie saunders up the hill, touch the fence, and run back repeat

    YHC took us out.

    NMS – As Doozy said, it looks great on the paper. My elbow hurts a bit after the plank walks.

    “Once you become aware that the main business that you are here for is to know God, most of life’s problem fall into place of their own accord.”

    J.I. Packer, ‘Knowing God’

  • Three Line Exercise

    10 godly men, including one from NC gathered this morning for beat down. Here is how it went:

    COP
    Deadman hang x10, Crossing leg stretch x10, Don Quixotes x10, Helicopters x10, Merkins x10, Scorpion kick x10, LBC x10, Arm circle x10, American Hammers x10

    The Thang
    Short moseyed over to one corner of the basket ball court. First exercise was four corners: 1st round 10 merkins at each corner, 2nd round 10 WWII at each corner, 3rd round 20 jump squats at each corner, and 4th round 5 burpees at each corner.

    Moseyed over to the tennis court. 2nd exercise was three lines, PAX lined up along baseline of the court. 20 American hammers on one side of baseline, bear-crawled to the net, 10 walkout-merkins on the net, bear-crawled to the other side of the baseline, 20 LBC on the baseline, bear-crawled back to the net, 10 walkout-merkins on the net, and bear-crawled back to the starting line and 20 American hammers. This is consider 1 round and we did 3 rounds.

    Moseyed over to the tennis court side and we did mini Dora: 30 burpees, 60 SSH, and 90 flutter kicks.

    Moseyed back to where we started and did a quick ring of fire with variants of 5 merkins OYO.

    Announcements
    Fourth of July Convergence at No Toll 6:00 am
    Happy Hour at Kubota’s next Wednesday

    Numbers, names, announcements, prayer requests, YHC took us out.

  • 2020 F3RVA Murph Challenge

    2020 F3RVA Murph Challenge

    06:00 Memorial Monday Murph at Dogpile. This will be Deuce’s VQ.

    For those of you who are not familiar with the “Murph”, it is a workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He originally named the workout “Body Armor”. The workout consists of an initial 1 mile run, followed by 100 pull-ups, 200 merkins, and 300 air squats completed in any intervals, then capped with another 1 mile run. It is commonly broken up into 20 “Cindy”s of 5 pull-ups, 10 merkins, and 15 squats, but can be broken up into any increments. https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

    Looks like we can have 16 without having to use the highest bars at the dusty cage at Dogpile. With those bars, an additional 4-6 can be added. If we have more than 16, we can hold it at another AOs such as Twin team for SOJ, Hermitage high for West end, and Hoedown for Richmond City. Then we would need someone to Q any other AOs. Deuce will be bringing water bottles for the Q. Hardywood suggested having a socially distanced fellowship following with some coffee and lawn chairs. If any are interested, it can be coordinated.

    Please leave comments on your participation and preferred AO.

    Hitchhiker on behalf of Deuce.

  • Street light bulb popped and sparked

    Six men gathered at 45 MOM for a beat down on a windy morning. Here is how it went down:

    COP (Swirly) – SSH’s, Helicopters , Windmills, IW’s Plank, Flutter Kicks LBC’s, and 6 inches. (*) I was late so this is based on my imagination

    Swirly led the first exercise between two pull-up bars with two groups of three. Each group did 5 pull-ups, 10 dips, and 10 WWII at the pull-up bar bear the school playground and did 5 inclined merkins, 10 dips, and 10 WWII at the other pull-up bars since the bar is taken down.

    Handshake led the second exercise with “big” four corners using the entire Mary Munford elementary school block with accumulating exercise. 10 hand-release merkins at the first corner, 10 hand-release merkins and 20 squats at the second corner, 10 hand-release merkins, 20 squats, 30 flutter kicks at the third corner, and 10 hand-release merkins, 20 squats, 30 flutter kicks, and 40 SSH at the fourth corner.

    Hitchhiker led the third exercise at the tennis court with Dora. One partner runs to the other side of the court and back and the other partner do the following exercises: 100 merkins, 200 squart, and 300 LBCs.

    Last exercise was the ring of fire with individual version of 10 merkins.

    Announcement: The new AO Gomer Pyle initiated will have grand opening tomorrow.

    Hitchhiker closed it with a prayer.

  • People are itching to come out

    Six men showed up for the WDog workout on such a beautiful morning and here is how it went down:

    We moseyed to the circle in front of the Amphitheater for COP: 25 SSH, 10 DQ, 10 Merkins, 25 LBC, 10 elbow plank.

    Bodos took us to the rusty cage for the first exercise. Classic triple jack with 10 pull ups, 10 deeps, run to the fire extinguisher and run back to the cage.

    Hand Shake took us to the stage next to the tower for second exercise. Dora with one partner touching trees from 7 to 1 and the other partner doing the series of exercises: flutter kicks, merkins, burpees, squat, balls to the wall, etc.

    Viny took us to the “mixing bowl” behind the Amphitheater for the third exercise. One side we did one merkin and LBC and the other side we did two merkins and LBCs and up to 12 merkins and LBCs.

    Hitchhiker led last minute workout with 20 merkins and 10 Hitchhiker.

    Announcement: Murph Challenge on Memorial Day.

    Viny closed it with a prayer.

    We noticed that several smaller groups of people started working out at the park. A movie called “Extraction” on Netflix was recommended to watch.

    This is based on my poor recollection.