Author: Helix

  • Shuttle Run Fun

    Six soldiers congregated at the Washington Henry battlefield and conquered the morning kettlebell-style. Here is what happened:

     

    Mosey to side of school

     

    COP

     

    (All exercises IC)

    SSH x 20

    Neck circles x 10

    Arm circles x 10

    Hip circles x 10

    Copperhead squats x 15

     

    Technique Practice

    Half Pax does face-the-wall squats for two minutes.

     

    Other half serves as look-out (ensuring no one gets charged for indecent exposure) and performs hand-to-hand cleans.

     

    [Switch]

     

    Mosey to center of track

     

    Partner kettlebell shuttle runs

     

    Partners line up across from each other, about 20 meters apart.

    Partners alternate shuttle run, performing the following exercises:

    • No exercise, just transport kettlebells
    • 10 double-hand swings
    • 5 Turkish get-ups (alternate arms)
    • 10 snatches (alternate arms)
    • 10 sling shots (alternate rotation)

     

    If resting, hold alternating plank and Al Gore.

     

    Mosey to flag

     

    MOM and stretch

    American Hammers (with kettlebell) IC x 5, 2 sets

    Hamstring stretch, 2 reps

    Boat-Canoe (with kettlebell) x 5

    Hip flexor stretch each leg

     

    Numberama, Nameorama, No Idea took us out.

     

    NMS

     

    YHC thoroughly enjoyed working out with this great group of men this morning. At least half of the Pax was nursing hamstring strains, so the workout was modified somewhat. Note there were no mandated lunges, although Yard Sale took it upon himself to lunge to home base after getting lost during the shuttle run. (It was dark, but c’mon man!) Chewie was noted to push through strongly as he continues to hone is strength and form. YHC was unsure how to interpret the mumblechatter when stretches were integrated in MOM. One man asked if we could get a water break, too. Yet, another suggested a routinely dedicated 10-minute stretch added to these workouts. Next time YHC may add some souped-up stretches involving partners and multiple kettlebells, and we’ll see if anyone makes facetious comments about water breaks!

     

    Announcements

    • Reesestrong 5K on September 16th. Crabfest (plus) at Circle K’s afterwards.
    • Blue Ridge Relay is weekend of September 8th. They may still be looking for a few good men.
    • Viral is fundraising for something – Mud Face (or Viral), can you help with the details on this?

  • Rug Burn

    Two dozen of Richmond’s finest greeted a sunny-and-70 first day of July at the Dell. Here is what happened.

     

    Mosey to circle next to the Carillon.

     

    COP

    (All exercises IC)

    SSH x 20

    Forward arm circles x 15, Helicopter x 15, reverse arm circles x 15

    Werkins x 15

    Flutter kicks x 20

    Crab cakes x 20

    Polar bear to center and bear polar to perimeter

     

    Rusty Cage

    In three groups, two rounds of one-legged burpees x 10; 10 pull-ups or chin-ups; 20 dips

    Plank for the six

     

    Amphitheater

    Box jumps x 3 each step ascending; dips x 3 each step descending

    Plank for the six

    Ascend the amphitheater with one exercise (20 reps) at every sixth step: monkey humpers, incline Merkins, heel raises. Repeat descending. Three cycles.

    Invisible jumprope for the six.

    Mosey up the amphitheater, picking up trash on the way. Al Gore at the top.

     

    Field in Front of Carillon

    Partner up. Wheelbarrow 20 steps followed by dragging partner 20 steps; switch partners and repeat to the other end of the field.

    Run back with intermittent polar bears as called out by Q.

     

    Carillon

    Run up steps to back of Carillon, burpees x 10, then descend. Repeat.

     

    Back to Flag

    Circle up. Al Gore. Shuffle counterclockwise/clockwise multiple times.

    Flutter kicks x 20 IC

    American hammers x 20 IC

    10 burpees OYO

     

    COT/BOM

    Wilson took us out.

     

    NMS

    Another hot and humid summer Saturday, but you all always make this worthwhile. YHC witnessed a solid effort by all. Mr. Roper can knock out some chin-ups. Patty Mayo excelled at just about everything. He especially stood out in the amphitheater. Impressive. Gumbo was the model for being dragged. Not sure how he managed a perfect 45-degree angle from the ground, but YHC suspects his ultimate form was inspired by his partner’s repeated velcro comments. Bleeder crushed the polar bears. If he is signed up for the monthly challenge, the gauntlet has been thrown.

     

    This was right around YHC’s one-year anniversary with F3. It was a bit intimidating to try Dogpile for the first time. Appreciate everyone bearing with YHC. Apologies for any ripped shirts or back rug burns from the partner drag. YHC now cannot complain about bruised spine from WWW II sit-ups on the Nickel Bridge. Seriously, YHC is truly grateful to be a part of this amazing brotherhood.

     

    Announcements

    • Next No Toll workout will be at Huguenot Little League.
    • New F3 RVA website is live (F3RVA.org).
    • ReeseStrong 5K will be September 16th (www.ReeseStrong.org). Phonics has all of the details. Clown cars leave from Dogpile that morning. There will be an opportunity to do the 5K the hard way.
    • Charity golf tournament in Stafford will be August 7th. See Upchuck for details.
    • Note that Toga’s Dogpile swan song will be next Saturday.
    • Next Thursday Daville will host the inaugural “First Thursday” with ultimate frisbee followed by second F at COTU. See pre-blast.
    • July 4th convergence will be 0600 at Dog Pile.

     

     

  • Hot and Heavy in DaVille

    15 stout, including one FNG, gathered in the Daville humidity to sweat it out. We planted a virtual flag, and Hat Trick took charge.
    COP
    All exercises IC X 15:
    Don Quixotes
    LBCs
    Merkins
    Flutter kicks

    Mosey to dirt track for Four Corners. Exercises were burpees X 10, pull-ups X 15, WW II sit-ups X 20, Merkins X 25. Rinse and repeat.

    Mosey to playground for triple-check. First man holds plank with feet in a swing. Second man hangs from monkey bars. Third man runs to the next playground, does five burpees, and runs back. Hat Trick modified triple-check to two rounds in light of the time.

    Mosey to parking lot for five minutes of Merkins and/or squats OYO.

    Back to the flag for hot potato MOM. Exercises were American hammers (Helix), Freddy Mercurys (Cosmo), and heels-to-heaven (Spike).

    Numberama, Nameorama, Announcements, YHC took us out.

    Announcements

    * ReeseStrong 5K September 16th. Online registration should be open next week.
    * VQ week is next week.

    NMS

    Hat Trick will be on a mission trip next week, so he stepped up to take on his VQ today. We trotted in to a full parking lot. Questions were asked about who was QIC. Several of us turned a bit pale – even those of us in the know – when a 5-minute miler said, “Let’s mosey”. Hat Trick knocked off a flawless COP, although this may have been the first time Don Quixotes made YHC short of breath. On the way to the track No Idea confided he tweaked his ankle, but that didn’t hold him back from gutting out Four Corners. Phonics took the lead and came back to pick up the six.

    YHC was impressed that Hat Trick was mindful of the time to call an audible and cut the triple-check short. YHC was going to collapse off the monkey bars at that point anyway. YHC brought up the six heading to the next exercise and missed the gist of Abacus’s and Phonics’s story-time-while-holding-Al-Gore, but Hat Trick regained control, and led us to five minutes of pain.

    Boom Boom congratulated Hat Trick for his well-designed work out by splashing Merlot in nearby shrubbery during COT. Boom Boom told me he attributed this display to “too much standing around”, so we should probably push him a bit harder next time. As we reflected on Boom Boom during our jog back, Hat Trick’s only comment was, “That guy is ripped!” Indeed.

    Welcome to Slimer! Way to work through a particularly humid beat down.

    Humbly submitted by Helix

  • It’s Not What It Looks Like

    Eleven men, undeterred by the beautiful weather and freshly mowed fields, attacked a kettlebell workout. Here is what happened.

    Mosey to field next to track for COP
    * SSH IC x 20
    * Imperial Walkers IC x 15
    * Crabcakes IC x 15
    * ATMs (alternating shoulder taps x 20, tempo Merkins x 10, Merkins OYO x 10)
    * Arm Circles/Swings (all big x 10) – forward, backward, sideways
    * Hip Circles x 10 each direction
    * Hip flexor stretches

    The Thang

    Kettlebell warm-up
    * 2 min wall squats
    * 2 min hand-to-hand cleans
    * 2 min halos

    Mosey to track area for 10 minutes of kettlebell swings with recovery jog around track as needed

    Get-ups OYO for 2 minutes

    Mosey to bus loop for triple-check. Exercises were sit-up press; clean and press; and lunges.

    Numberama, Namorama, Wheelie took us out

    Announcements: Support your fellow Mechanicsville brothers and perhaps try out a new AO during take-over week.

    NMS
    Opus and YHC were greeted by what seemed to be a full parking lot when our clown car pulled in at 0525, and the PAX kept pouring in, even after the initiating “Let’s mosey” was called. Spirits seemed high as we made our way to the field next to the track. Apparently the grass was a bit taller the last time the PAX congregated in this area. Following COP, we made our way to a side wall of the school – still observable from the public road – for wall squats with our kettlebells. Immediately awkwardness pervaded the PAX as we imagined the sight from behind of 11 men lined up facing a wall, feet slightly more than shoulder width apart, and both arms angled down in front toward the crotch. This was akin to getting a Cinderella pinata for your daughter’s princess-themed birthday party. It sounds good enough on paper, but once the action starts it just doesn’t look right.

    Anyway, the PAX bore with YHC’s attempts at some skill-honing exercises, and the real fun began with the kettlebell swing extravaganza. YHC expects to collect finder fees from our F3 chiropractor brothers.

    From what little YHC remembers, it seemed everyone put out a solid effort throughout the workout. Honestly, between the oxygen deprivation and involuntary muscle spasms YHC was focused more on interpreting his wristwatch and remembering the way to the flag than he was recording what YHC knows were valiant exertions by the PAX.

    Special welcome to Chief. It was great to meet Cake and partner with him on the triple-check. Always it is an honor to be a part of this group. Many thanks to each of you.

    Helix

  • Spring Break

    Five strong snubbed Spring Break convention and converged early in an elementary school parking lot to throw around some kettlebells. Here is what happened.

    The Thang

    Mosey to school entrance for COP:
    * big arm circles, IC, X 10, forward, backward, sideways
    * hip circles, IC X 10, clockwise then counterclockwise
    * invisible jumprope, IC, X 20
    * mountain climbers, IC X 20
    * copperhead squats, IC X 10
    * merkins, IC X 10

    Mosey to track for Four Corners. Exercises were:
    * Turkish get-ups X 10 (5 each side)
    * goblet squats X 20
    * one-legged rows X 30 (15 each side)
    * kettelbell swings X 40
    Repeato

    Circle-up with our backs facing. Pass kettlebells clockwise like a one-way American Hammer X 25; reverso X 25.

    Catch-me-if-you-can around track. One partner performs death crawl, while the other partner carries kettlebell around the track.

    Mosey to VF. Numberama, namerama, YHC took us out.

    NMS
    It was a beautiful spring morning, offering little excuse, for most of us, to evade a workout. Three of five were LIFOs this morning, but only just. Mud Face, Spit, and Chewie came in hot, just in time for COP. YHC was especially impressed with Chewie’s first post to Manndate. He certainly could have used Spring Break as an excuse, but he didn’t. And he pushed himself hard the full 45 minutes. Well done. The apple does not fall far from the tree.

    YHC was pleased to hear grunts throughout the Turkish get-ups, but the sounds of struggle didn’t keep Spit from maintaining his usual place in the lead group. Opus flew through the second round of Four Corners. YHC knows this is his Spring Break, too. The dedication is noted.

    Announcements

    Ashcreek 5K on May 20th. Sign up at http://www.ashcreek5k.com/. Register under F3RVA. Sign up before Easter and get $5 off using code HAPPYEASTER.

  • Cool Grass and Starry Skies

    Sixteen undeterred men broke through a crisp fall morning to warm up the hard way.

     

    Thang:

    COP

    Invisible jump rope X 25

    SSH X 10

    Smurfjacks X 10

    Helicopter X 15

    Mountain climbers X 10

    ATMs (15 alternating shoulder taps, 10 tempo Merkins, 10 Merkins OYO)

    Copperhead squats X 15

    Dying cockroach X 10

     

    Speed Bump Run

    Ascending burpees (add five) at each of five speed bumps – 75 total burpees. We added a half twist after every burpee. Between each speed bump alternate running and skipping.

     

    25 pole smokers + 25 Merkins OYO

     

    Mosey down the road until the trees block out the starlight, and it is so dark you cannot see your hand in front of your face. Partner up. One partner exercises down the road while other partner runs ahead to gate and back. Then partners switch. Exercises were Toy Soldier and Lunge walks. Repeato until everyone is at the gate.

     

    Head to track. Partner up. Descending pull-ups (10-8-6-4-2). Wheelbarrow across the track. Ascending squat jumps, Bobby Hurley style (2-4-6-8-10), and wheelbarrow back.

     

    Mosey to flag with option of Indigenous Person run.

     

    One minute of flutter kicks OYO.

     

    Abacus took us out.

    NMS:

    What an amazing way to start the day. This was a challenging workout for many of us, but YHC watched iron sharpen iron throughout. A few things especially stood out. Emoji and Guppy smoked through the speed bump run. Guppy really wanted to add a trail run to the mix, but YHC has enough trouble not getting lost when it is not pitch black. Mumble chatter picked up during the run to the gate. It is possible that in the darkness partners were switched multiple times, but somehow the group all ended up together. Opus was a rocket during his Indigenous Persons run sprints. YHC was thrilled to have FNG Brent (Pavarotti) join the group. Also, many thanks to Abacus for his heart lifting words in the COT.

     

    Announcements:

    Two-hour convergence this Saturday at Dogpile starting at 6:00 AM with 7:00 AM start especially for FNGs.

     

     

  • Recess at DaVille

    Fifteen souls were on board for a DaVille beatdown on a gorgeous clear-skied morning.

     

    The Thang:

     

    COP

    • SSH IC X 30
    • Front arm circles IC, 10 little, 5 big, reverso
    • Ball dippers IC  X 20
    • ATMs – In plank, alternating shoulder taps IC X 15; tempo Merkins IC X 10; 10 fast Merkins OYO
    • Imperial walkers IC X 15

     

    Pull-up/Plank Walk Circuit

    Partner up to complete four circuits of pull-ups, broad jump to bleachers, shuffle across bleachers in plank with feet on first bench, lunge walk back to pull-up bars. Repeat for 8, 6, 4, then 2 pull-ups.

     

    Playground Triple Check

    One Pax does Derkins with feet in swing seat. Second Pax hangs on monkey bars for knee raises. Third Pax runs around bus loop. (1 1/3 circuits). Various People Chair exercises until everyone finishes.

     

    Mosey back to flag for COT and BOM

    Circle K took us out.

     

    NMS

    DaVille had a great showing of brothers this morning, all ready to take on a steady stream of endurance challenges. It was great to see folks back from vacation and several posting after the Patrick Henry half marathon this past weekend. YHC is amazed at the tenacity and athleticism of this group. Welcome to FNG Stinger who showed heart and grit through the morning.

     

    YHC’s goals for today were to cover a full-body work out and to take advantage of the various obstacles DaVille presents, such as playground equipment. YHC learned that lunges and broad jumps take their toll, and the bus loop is not exactly right next to the playground; alas, we did not get to all that YHC envisioned for this morning. Time on the playground always seems to go faster than you think. More for next time.

     

    Announcements

    The Tomato Run has officially started. This AO meets on Mondays at 5:30 AM in the same place as DaVille and offers a full range of running lengths for all levels.

     

    Reese Strong 5K is coming up, Saturday, September 17th. You and your beloved are all encouraged to sign up for the F3 team. The website is http://www.reesestrong.org/reesestrong-5k/.

     

    Gratefully,

     

    BB