Author: No Idea

  • Take it easy…slow down

    A half dozen men of iron showed up, including our normal 2.0, to hoist some KB and humor YHC.

    COP

    20 SSH          10/5 small/large arm circles          10 merkins          20 Imperial Walkers

    20 Freddie Mercurys          another 10 merkins

    Mosey over to the bus loop, partner up, and sloooooow dooooown…

    One partner ran the loop while the other did the following exercises until they returned.  Each rep was done to a 10 count, and YHC urged the Pax to focus on technique.  The exercises were halos, Goblet squats, tricep press, lawnmowers, overhead press and upright rows (thanks to Helix for remembering what the last was called).

    After completing this exercise WAY more quickly than YHC had thought, YHC adapted and we did all the exercises over again, in cadence.

    Mosey over to the flag area for a few more:  20 renegade rows, 20 KB merkins, 10 crunches with KB, boat/canoe and ending with stretching.

    Numberama, namerama, YHC took us out.

    Nice job by the Pax today, as they had to continually humor YHC’s efforts to adapt a too hastily composed Q.  Nice work men!

  • Cold giblets

    Two foolhardy gents in search of fitness, fellowship and freezing ventured out to run, if for no other reason than to beat back the cold.

    COP: “You have pants!”

    YHC and Mudface did our usual meandering over hill and dale, and our running took on an element of just trying to warm up in the freezing temps.  YHC is sure Mudface can take it, but YHC hates the cold, it goes against my Southern Louisiana roots!  Not sure of exact mileage, but somewhere around 3.5 miles was put in.

     

  • We ran, yes we ran so far away…

    2 Pax showed up, turned on the headlamps, and headed out.

    The COP:  “You ready?”  “No”  “Okay, let’s go”

    YHC and Mudface managed to crank out a little over 3 miles using our scintillating run/walk combo, while trying to pretend that we weren’t freezing our Schweddy balls off (see video).  There was mumblechatter about why YHC has failed to buy any cold weather pants, and much fun was had as Mudface shot down all of YHC’s perfectly valid reasons.

    YHC hopes all of his F3 brothers, along with their M’s and 2.0’s, have a wonderful Thanksgiving!  Safe travels!

     

  • I’m for real!

    3 slightly crazy souls showed up in the gloom on a cold, rainy day to run through the suburbs and disturb the neighbors.  Here’s how it went down.

    Mudface and YHC left at 5:20, early as usual, and proceeded on a modified route, as the cross country trail was initially deemed too slippery to run on after all the rain last night.  Upchuck ran us down somewhere in Honey Meadows, as he had arrived early at 5:25, waited for others to arrive and then took off in search of us after spotting our cars in the parking lot.  While Upchuck is clearly in a higher class as a runner, he decided to hang with YHC and Mudface while we did our run/walk thing.  It was good to catch up with him, as YHC’s M has known Upchuck and his M since college.

    We all ran/walked along the service road behind the high school, through Honey Meadows, and then decided to test the cross country trail again, which was not too bad after all, before heading back to the parking lot.

    Numberama, namerama, YHC took us out.

    Good run this morning, despite the cooler weather and rain, and we apologize to residents of Honey Meadows if we woke you up, as a couple of Mudface’s comments had YHC and Upchuck laughing perhaps a bit too loudly.  YHC also had the pleasure of introducing Upchuck to the video referenced above, as there were 2 Ti-moth-ees this morning.

    Thanks again gents!

  • I have nothing but disdain for your kettle bell

    Seven hardy souls found their way out of their fartsacks and gathered in the cool of the pre-dawn to heft their kettle bells and add to their legends.

    It went down like this–Warm up:

    SSH x 20          arm circles 10 small, 10 big, then reverso          helicopters x 20

    Freddie Mercurys x 20         Mountain climbers x 10               Merkins x 10       touch your toes for 30 seconds

     

    Mosey to the curb for 11’s

    get on your six, KB press up then lower back over your head, one rep

    lunge to the opposite curb, halos

     

    Exercise YHC made up, which went something like this:

    Everybody space out around the bus circle, equidistant, with KB, facing so you could see what the next PAX member was doing.  Everyone pick a KB exercise, 15 reps, then run to the next station, leaving your KB behind to be used by the PAX behind you, who would do the exercise you had done.  YHC was doing fine until he hit Mudface’s 40 pound KB, which almost broke YHC.  Next time this exercise is done, YHC will have everyone pick a different exercise as over half of the PAX picked the same one.

    Mosey to the flag for lawnmowers and boat/canoe’s led by Chewie.  Nice job, Chewie, way to show off the mean streak by stretching out that last canoe!

    Numberama, nameorama, YHC took us out.

    Thanks for allowing me to lead.  A huge thanks to Helix, who gave a ride to YHC and Opus, and after dropping off Opus and arriving at YHC’s house, drove YHC back to the AO to find my keys.  Helix, I hope you made your meeting!  Encouraging comment of the day goes to Mudface, who made the comment in the BB title while lifting YHC’s KB.  Perhaps it’s time to go up in weight…    Thanks again–No Idea

  • What color are corporate vans again?

    Seven hardy souls, along with their bodies, graced the campus of WHE to pump some iron and help YHC with his second Q.  Here’s how it went down:

    All exercises were done with either 10, 12 or 22 reps, to celebrate my 2.0’s 50 meter freestyle swim time (120 seconds) in the last meet of the season.

    Warm-up

    10 Don Quixotes

    12 small arm circles

    10 big arm circles

    22 Freddie Mercurys

     

    Mosey to back of school, as usual YHC walked fast and left the PAX in his dust!  I can’t run, but boy can I walk!

    Four corners on the track, which is fast becoming part of the field.

    22 Halos, lunge to next corner, 22 double arm swings, lunge to next corner (but not before Spit and Emoji did some extra curricular pull-ups at the playground), 22 slingshots, lunge again (YEA!), 22 overhead presses, plank and recover.

    Mosey back to front of school, where YHC had planned something he didn’t quite understand, and after conferring with the PAX, they concurred it both made no sense and would take too much time, so instead we broke up in 2 groups, started at opposite ends of the parking lot, and recreated a Jets vs. Sharks montage, (Google West Side Story if you don’t catch the reference) slowly getting closer to each other while doing physical exercise.  These were: 22 merkins, 22 sit up presses, 22 goblet squats and 22 figure eights.  While we were doing this, 3 white vans pulled up, one after the other, stayed for a minute, then traveled on–it was posited this was Corporate pulling a AO inspection, but who knows…..

    After this, mosey to the flag where YHC gifted the PAX by having them volunteer their ideas for exercises as we were 15 minutes faster than YHC had planned.  These included American Hammers, with KB, Boat Canoes, Merkins with KB raises, and Good Mornings.  There may have been one more, but YHC cannot remember right now.

    Numberama, Namerama, and YHC took us out.

    Annoucements:

    Reese Strong 5K on 9/16, see previous BB for link to sign up for F3 team.  Party to follow at Circle K’s house.

    A special shout out to Lab Rat and Circle K, as we planted not 1 but 3 flags this morning courtesy of their work this past weekend.  Well done, gents!

    Thanks to the PAX for inspiring and perspiring!

    No Idea

  • I don’t have any lunges left in me!

    Seven fortunate gents showed up to help YHC with his VQ.  Spit brought the flag, YHC planted it, and with no LIFO’s we started out on a pleasantly cool morning.

    COP, in cadence

    15 SSH, 15 merkins, 15 small arm circles, 10 big arm circles, 15 Don Quixotes

    Mosey to back of school, time to partner up!

    1 partner ran around the track, the other lovingly did kettle bell figure eights while lunging, switching legs each time.  There was some mumblechatter about this, which YHC noted and ignored.  Partners switched off until each had run around the track 4 times.

    Mosey to track, time for 4 corners, with more lunges!  YEA!

    Corner 1, 20 goblet squats, lunge to next corner, 15 cleans, lunge again, 20 halos (10 each way), lunge again, 15 double hand swings, lunge, al gore with a 10 count.

    Mosey to front of school, then on your own for: 20 merkins, 25 overhead presses, 30 sit up presses, and 25 squats.  Mosey to adjacent grassy area for 10 more squats (because YHC had a brain fart while planning) and 10 hand to hand cleans (thanks Helix!).  Mosey to flag for Ring of Fire–assemble in plank position, shoulder to shoulder, pass around KBs 3 times, which led to one smashed finger and several close calls.

    Numberama, Namerama, announcements.

    July 4th convergence at Dogpile, 6:00.  Mechanicsville folk, plan to meet at Wawa on 301 at 5:30 to head down.

    On July 11th, First Thursday at DaVille, 6:00 PM for 30-45 minutes of Ultimate then heading over to COTU for drinking of fermented beverages.  Ms and 2.0s are welcome and encouraged.

    Thank you to all who came out for my VQ–at one point I had the thought “I’m telling people what to do and they are listening! And thanking me for it!”  Very cool, and thanks to MudFace and Spit for their advice and encouragement.

    No Idea