Author: Circle K

  • Mountain Beast

    Two men woke slinked out of the top bunks to get the day started the only way F3RVA men know how (especially when in Guatemala): (sidenote-these workouts are not for Big Data purposes)

    Mosey approximately 50 yds up mountain for COP. Exercises included:

    DQs (completely out of breath-how can we be completely out of breath with DQs?), SSH, Helicopter, Freddie Mercuries, merkins, some other stuff.

    Mosey another 50 yds for Proper Dora (ode to Lab Rat-Damn Lab Rat made it in a BB in Guatemala.  The country will never be the same)  1 partner perform Caroline Dry Dock, LBC, Squat while other partner run down row of houses.  Complete when perform 100 of each exercise as a team.

    Mosey 5 yds for the hardest Beast you could imagine, The Mountain Beast.  Mountain Beast consisted of running up and down a damn mountain stopping to perform 6 reps at various locations.  Exercises included merkins, curb dips, flutter kicks, copperhead squats, LBCs and Burpees.

    Mosey halfway down the mountain for curb crawls.  Bear crawl across road for 1 incline merkin, crawl bear back across road for 2 decline merkins.  Repeato until up to 5 and back down to 1.

    Mosey back to VSF.

    NMS : Another beautiful morning in Guatemala mountains.  45 degrees in July translate into 70 and sunny any day of the week.  TYA and YHC have a theory about working out in 10K feet of elevation.  It does not matter what exercise you do first, it will cause you to be completely out of breath.  We started with Saab style (real slow) DQs and both of us looked at each other asking :Why can’t we breath?  Just DQs, right?  We were completely gassed from a 50 yd jog and DQs.  This elevation is no joke, but if we ever catch our breath, we will be stronger at normal elevations.  Upon completion of the Proper Doras as we strolled a couple yards, YHC noticed TYA was looking down this mountain.  The following conversation ensued:

    YHC – You are thinking about doing a Beast up and down this mountain?

    TYA – Yes

    YHC – Are you f#$%&^ serious?

    TYA – Yes

    And with those two words, we did the Mountain Beast.  During the Mountain Beast, there must have been severe shortage of oxygen to the brain as TYA exclaimed “Did you see that horse?”  YHC explained to TYA that the horse had been there throughout the entire workout.  Maybe it was the same horse TYA saw during his 100 mile race.  The natives of these Guatemalan villages are not used to visitors performing a Bootcamp workout (or any type of workout for that matter).  TYA and YHC got some laughs, crazy looks and disbelieving stares while they watched the PAX perform Burpees, Flutterkicks and Curb Crawls.  I am completely confident this was the first time they have ever witnessed Burpees and unfortunately, they witnessed TYA’s and YHC’s form

    Circle K

     

  • Travel by Plane, Chicken Bus, Boat-Time for a Run

    Two F3RVA men shook off two days of traveling to and through Guatemala by waking early for a run.  Temps were 70 and Sunny (actually about 45 degrees F) and this is what happened:

    Simple enough route-Begin running and proceed 2.1 miles in one direction along main road (if that is what you want to call it).  Turn around and bring it back to home base.

    NMS : Because of the fact we were located at about 9500 feet elevation above sea level, the challenge of this run started with the first step.  The route was straight up for 1 mile, followed by a short down hill, another long uphill, closing out with a well earned down hill.  It was great going for a run in 45 degree weather in mid-July.  Working out in high altitude is no joke.  It did not take long before TYA and YHC were completely gassed.  Approximately 1/2 mile.  The mountains in this area of the Southern Highlands of Guatemala are perfect BRR training and provide some of the most beautiful views supplied by Mother Nature.

    Circle K

  • That Sucked, and I Loved Every Minute

    20 of the finest F3RVA men showed up at WDOG to better themselves and this is what happened:

    Circle up around Shovel Flag in plank.  Bear Crawl to middle for 5 merkins and Crawl Bear back out.  Helicopters, SSH, and DQs.

    Mosey to far side of Carillon field about 100 yards from the south side for The Michigan.  10 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints, and 1 10 yd sprint.

    Mosey to amphitheater for Self Destruction.  1st step perform 1 squat, 1 merkin and 1 v-up.  2nd step=2 of each exercise.  All the way to top with exercise increasing each step.

    Mosey back to flag for 25 WWII situps.

    Numberama, Namearama, COT.  YHC took us out with a quick prayer.

    Announcements – Looking to have another Puppy Pile workout 3rd or 4th Saturday of July.  Need a HIM to step up to the plate for the Q.

    NMS :  That was a Snotwoggler of a beatdown.  Been a long time since we did The Michigan and it always kicks your A@#.  Today was no different.  Not much mumble chatter today, as everyone (YHC especially) was trying to suck in air between sprints.  As YHC was driving home this morning, YHC asked YHC a question “Who gets up at 0415 to go run sprints and do entirely too many v-ups?” Answer – F3 men.  Another question popped in my head as well “Why do F3 men wake up before the sun is awake to run sprints? Answer-To make ourselves better so we can make other people better.    (Yes, YHC talks to YHC alot)  Gents, it is a privilege to enter the gloom with the men of F3RVA, because each and every one of you have made me a better person.  Hopefully, YHC can pass that along to someone YHC meets today.  Go out and make someone better.  (As Inky says, It is not about you)

    Thanks for allowing YHC the opportunity to lead this morning.

    Circle K

  • BOOM!!!

    19 of the finest F3RVA men started the day like this:

    Run a mile (with 10 Burpees OYO halfway) ending at the Rusty Cage to perform:

    10 rounds of 10 pullups, 20 merkins, 30 squats (The Murph)

    Perform an extra credit round.

    Run a mile (with 10 Burpees OYO) halfway, ending back at the flag.

    Numberama, Namearama, Gomer Pyle tooks us out.

    Announcements:

    Shakedown and LabRat are running at 1130 today.  Contact them if interested.

    Wilson has a golf tournament this Friday.

    Shakedown is shaving is head.

    Phonics mentioned the Summer Challenge of hitting all the F3RVA AOs between Memorial Day and Labor Day.

    Memorial Day Convergence. 0700 at Belle Isle.

    NMS : A few observations from this morning:

    1.  DAMN, that is a great way to start the day.
    2. The teamwork amongst the PAX was on full display this morning.
    3. The PAX absolutely crushed the Murph.  The first time we did the Murph at WDOG, we couldn’t complete the last mile, as we ran out of time.  Today, we threw in a extra round and burpees for good measure. BOOM!!!
    4. YHC is an idiot when it comes the recording the PAX list on his phone. (I forgot the press the RECORD button) I left someone off the PAX list, help this technology challenged fool

    Circle K

  • The Hard Way comes to SOJ

    11 men said no to the FS and posted for a beatdown that went something like this:

    Run a mile

    The Hard Way

    Round 1 merkins

    Round 2 Merkins and lunges

    Round 3 Merkins, Lunges and CArolina Dry Docks

    Round 4 Merkins, Lunges, CArolina dry Docks and Squats

    Round 5 Merkins Lunges, Carolina Dry Docks, squats and WWII

    Round 6 Merkins Lunges, CArolina Dry Dock, Squats, WWII and Burpees

    Each of the rounds consisted of completing these exercises at the 25, 50 and 75 yd line-Beast Style

    Run around perimeter of complex to BBALL courts for 5 minutes of suicides.

    COT where YHC took us out with a quick prayer.

    NMS – This workout pushes each and every PAX member and each and every PAX member pushed back harder.  Way to crush it this morning gents and for allowing me to come SOJ and lead.  Busy day today=Quick BB.

    I am missing someone from the PAX (my phone did not record-operator error or DK was rushing me)  HELP PLEASE !!!

  • 231

    Six stallions showed up at DaVille for a beatdown that went something like this:

    Mosey to the middle of the parking lot for COP.  Exercises included : SSH, Helicopters, DQs

    Mosey to the BBALL courts for Super 21.  Perform 1 merkin on baseline then run to the other baseline and perform 1 WWII situp.  Return for 2 merkins and run across for 2 WWII situps.  Repeato until 21 merkins and 21 WWII situps.

    Mosey to bus loops for Wall of Jerichio.  Perform 7 reps of called exercise and run together around the bus loop.  Perform another called exercise and run around bus loop.  Repeato until PAX has completed 7 loops.  Exercises included : Burpees, Lt. Dans, Squats, Merkins, Dips, something else.

    Mosey back to Shovel Flag for 3 MOM.  Exercises included : LBCs, APD, Windshield Wipers, Heels to Heaven.

    Announcements : CSAUP this weekend.

    Numberama, Namearama, YHC took us out with a quick prayer.

    Moleskin : Not much mumblechatter this morning due to the fact the PAX was constantly moving and concentrating on the tasks at hand.  Great work was put in by all with Phonics leading the way on the SUPER 21s, Spike his normal speedy self, Spit killing it as always and Helix showing the PAX the perfect form as always.  In an effort to put a restrictor plate on Phonics and Spike, the PAX decided the stay together running around the bus loops.  This was welcomed as everyone got a chance to catch up with one another.  Post COT, the PAX was on their respective ways as everyone has a busy day today.  Go into the day and make something happen for somebody else.

    Circle K

  • First Day of Spring

    15 F3 studs greeted the first day of Spring by venturing into the 70 and sunny gloom.  Due to oxygen deprivation, I think this is what we did:

    Mosey to Carillon field to circle up around the F3RVA Success Donut sponsored by Holland Family Chiropractic and presented this morning by Woodfin.  (Both Big Blue and Little Blue cars were with us this morning)

    Exercises included : Invisible Jumprope, DQs, Arm Circles (front and back), merkins and LBCs.

    Mosey to corner of field nearest Carillon facing the short side.  One Pax member flips tire 5 times while PAX performs various exercises.  PAX flips tire entire length of field.  Exercises included running forward and backwards, bear crawls and crawl bears, running to opposite corners of field, merkins and LBCs.

    Mosey to amhphitheater for Self Destruction. First step = 1 merkin, 1 LBC, 1 squat.  Increase reps for each step all the way to top.  Mosey around circle for the six.

    Mosey to Rusty Cage.  3 sets of 5 pullups and 5 jerkins.

    Mosey back to the circle for Burpee Shuffle and WWII Ring of Fire.

    Announcements – Too cold for announcements.

    Numberama, Namearama, YHC took us out with a prayer.

    Moleskin : YHC woke up at 0430 on the first full day of Spring, with thoughts of warm weather, birds chirping and heavy dew on the grass.  Just to prove who is really in charge, the Sky Q had rain, sleet and snow planned for the first full day of Spring.  YHC was making his morning coffee knowing full well there would be about 15 of his F3RVA brothers in search of a beatdown, no matter the weather conditions.  We even had a F3 visitor from Jacksonville, FL join in on the winter weather fun (Welcome PomPom, feel free to visit anytime).  YHC arrived with the F3RVA Success Donut Transport Vehicle in tow with 3 minutes to spare, to find a group standing in the drizzle, just as YHC had imagined.  During the mosey to the Carillon Field for the COP, Saab noticed the F3RVA Success Donut and sighed, followed by expletives.  And with that, Saab continued his menstration by not approving of any of the COP exercises YHC called out.  YHC is here to please.  When YHC was planning the beatdown, YHC anticipated flipping the tire the length of the field would take much more time.  However, the PAX crushed the field by flipping the F3RVA Success Donut like it was a Dunkin Donut.  No worries, YHC had some optional pleasantries up YHC’s sleeve.  Self Destruction ate up the perfect amount of time and proved to ensure the entire PAX was covered with ice crystals from head to toe. About this time furingthe beatdown, the sleet began falling heavy and the PAX could feel the ice pellets bouncing off their faces while performing the LBCs. (Additonally, D@#$ that grass on the steps was cold.)  The PAX completely destroyed themselves and there was still plenty of time for more beatdown fun.  Off to the Rusty Cage where the PAX, again made easy work out of pullups and jerkins.  Returning to the circle for made sure the PAX got a complete body workout.  I think we taxed every muscle group sufficiently this morning, as YHC is ready for a long winter nap.  (But it is the first day of Spring).

    During the mosey back to the flag, Swirly mentioned that the PAX had just accomplished more than some people will accomplish all week.  YHC does not know why, but that thought has been stuck in YHCs head all morning.  With the help of the PAX, F3 men DO accomplish more than most people.  We get up early, get energized by a good beatdown and continue to accomplish tasks, goals, and challenges throughout the day at our jobs, with our 2.0s, and in our homes.  It all starts with F3 at 0530.  NO LONG WINTER NAPS TODAY, YHC HAS MUCH TO ACCOMPLISH ON THE FIRST FULL DAY OF SPRING.  YHC would like the thank the PAX for the inspiration.

    Flipper – You are welcome for the new clients.

    Circle K

  • F3 Cornhole

    14 men fought off the warmth of the fartsack to start the day in the gloom.  We accomplished the following:

    Mosey to corner of school grounds for COP and performed:

    11 Invisible jumpropes – 1 for each lap of TYA’s 100 mile journey

    27 LBCs – 1 for each mile Saab ran with TYA

    8 DQs – 1 for each hour it took to get to SC in the 35 foot motorhome

    7-Copperhead squats – 1 for each hour it took to get back home

    Mosey to grassy area beside BBALL courts for F3 Cornhole- Two PAX toss bags at cornhole boards.

    Each bag on the board=5 merkins

    Each bag on the ground=1 burpees

    Each bag in the hole=Person who made it in the hole calls out an exercise.

    While the two PAX members were tossing conrhole bags, the rest of the PAX performed exercises.  Repeato until all PAX members had a chance to toss the cornhole bags.  Exercises suicides, LBCs, flutterkicks, Freddie Mercuries, bear crawl and some other stuff.

    Mosey to far corner of school grounds near Cary Street.  Start at first light and perform 1 burpee.  Run to second light and perform 2 burpees.  Continue along entire block until the PAX reaches Grove Ave.

    Mosey back to track for Ascending 4 corners.  Corner 1=10 merkins, Corner 2=20 WWII situps, Corner 3 = 30 LBCs, Corner 4 = 40 squats.

    Mosey back to flag for 3 minutes of Mary and finish with 10 burpees OYO (because Saab likes Burpees).

    Numberama, Namearama, YHC took us out with a quick prayer.

    Announcements

    Good luck to all those running the Bel Monte race this weekend.

    F3RVA CSAUP coming up soon.

    NMS – Everybody in F3RVA knows that Swirly and YHC cannot stand still for long.  With that in mind, YHC and Swirly had a lot of down time during last weeks trip.  While TYA was accomplishing the monumental task of running 100 miles, Swirly and YHC devised a game of cornhole that served as a 45-50 minute workout as well.  YHC thought it would be a great idea to bring the game back to the F3RVA PAX.  Only in F3 can you be completely out of breath playing cornhole.  Apparently, we need to play more F3 cornhole because we did a lot of burpees.  Congrats to the PAX members that made the bag in the cornhole and thank you for making us perform an exercise other than burpees.

    The exercise of the morning was the Burpee.  (Your welcome Saab)  YHC thought we would be performing burpees, as it is pretty challenging playing cornhole in the dark, so YHC thought he would continue the burpeesfest throughout the beatdown.  MIssion accomplished as the Burpee Block definitely had YHC out of breath.

    Glad to have you in town Altar Boy.  Come back anytime.

    Circle K

  • Self Destruction

    21 F3RVA regulars and 2 FNGs showed up at Dogpile for BDay beatdown that went something like this:

    Mosey to grass circle for COP.  Exercises included Invisible Jumprope, merkins, LBCs, Hillbillies and DQs all IC.

    YHC announced  the Q was being taken over by K2, Kswiss and 7-11.

    K2 Q – Mosey to the Rusty Cage for 11s.  Complete 10 pullups and run to the fire hydrant for 1 squat. (even though K2 had no idea where the fire hydrant was located).  Back to the cage for 9 pullups with a return to the hydrant for 2 squats.  Repeato until 1 pullup and 10 squats.

    KSwiss Q (VQ) – Dora 1,2,3.  Partner with a PAX member and complete the following – 147 v-ups (what the heck is a v-up), 247 in and outs (Gas Pump), and 347 LBCs.  While one partner is completing the exercises, other partner lunges across the short side of the field.  Switch upon returning and repeato until team has finished the number of exercises.

    7-11 Q (VQ) – Mosey to the amphitheater for Self Destruction.  Starting on the first step complete the following, 1 SSH, 1 Merkin, 1 v-up (what the heck is a v-up).  Increase number of exercises by 1 as you ascend the steps of the amphitheater.

    Mosey back to the flag.  Numberama, Namearama, YHC and 7-11 took us out with some thoughts on leadership.

    Announcements – HoneyDo and Upchuck are coordinating helping a group of runners training for the Monument Ave 10 K.  See Preblast for info or see one of them.

    NMS : A couple of weeks ago, YHCs daughters asked what YHC was going to do on his BDAY.  YHC responded with starting the day with a Dogpile beatdown.  They knew what that meant and asked who is the Q?  YHC said “Me” and K2 said she wanted to Q and her sisters said they wanted to join in on the fun.  BOOM.  KSwiss mentioned somewhere during the conversation that she did not know the names of the exercises and YHC responded with “If you lead this group of guys, they will follow”  Hence the theme of this morning’s Q.  YHC learns something from his 2.0s everyday and I knew with a little help they could teach the F3RVA PAX what it means to step out of your comfort zone and Lead.  A huge part of the mission of F3 is Leadership.  Leadership sometimes just means sometimes we have to step up to the plate.  A lack of leadership translates into a lack of initiative which equals laziness.  Laziness is best friends with the Sad Clown and YHC does not tolerate laziness.  The F3RVA pax does not tolerate laziness because we are Leaders in our communities.  F3RVA participates in monthly challenges throughout the year and today YHC is challenging each member of F3RVA (YHC included) to find an opportunity to lead someone in your family, church, workplace, etc. through the actions we display.

    A couple of observations from this mornings beatdown:

    Before the workout F3RVA had no idea how to perform a v-up.  Now we do and YHC hopes we never have to perform another one. (Although YHC does not think he ever completed one correctly)

    It felt like Toga was in town as 7-11 did not approve of YHCs form during the Squats as she bluntly crtiqued YHC during the 11s.

    Before the beatdown, 7-11 informed YHC that the three amigos were going to kill the Pax’s abs.  Mission accomplished.

    Herbie tells jokes much better than TYA.

    YHC is changing his choices for his Podcast fight team to 7-11, KSwiss and K2.  Reason=If anybody were to hit any of them the abs, they would break their hand and run home to their mommies.

    Biggest Observation – There is no other was YHC would want to start a BDAY, than with the F3RVA brothers and 2.0s.  Thanks for allowing YHC to stray from the normal routine this morning.

    Welcome to Floater and 7-11.

    Circle K

     

  • Nothing better than Hot Potato Soup on a Snowy Day

    5 men greeted the day by kicking it into high gear as they converged in the gloom and did something like this:

    SPIT Q : COP included SSH, Invisible Jumpropes, LBCs and Merkins all IC

    Mosey to playground for 10 jerkins, 10 pullups, and 10 Burp Ups each.

    Opus Q : Mosey to bus loop for Catch me if you Can.  Pax runs backwards around bus loop while one PAX member chases them while running forward.  Once caught, PAX performs 10 burpees and another PAX members circles the bus loop until catching the PAX.  Repeat until all PAX members have run forward.

    Phonics Q : Mosey to AHS parking lot.  Touch a Tree LBC escalator.  Run to first tree and complete 5 LBCs.  run to second tree and complete 10 LBCs.  Repeat until you get to 50 LBCs.  Then come back down the ladder to 0 LBCs.

    Circle K Q : Mosey to AHS bball courts for suicides.  Regular suicide, Reverse Suicide and Burpee Suicide.

    The Carpenter Q : Mosey back to flag taken the long route.  Every time Q calls out the word Spread out the PAX performs called number of 4x4s.

    Numberama, Namearama, The Carpenter took us out with a word of prayer.

    NMS: Nobody had signed up on the Q sheet for Daville so YHC decided to fill in the blank at 0500 just to make the spreadsheet look cleaner.  The entire PAX had the same idea regarding the Hot Potato Q.  All the Qs mixed in many different exercises that worked the entire body.  Great job by all this morning.

    Circle K