Author: OBT

  • Preblast: Tabata & Track Workout starts Monday

    Where: St. Christopher’s track, Maple Ave. & Christopher Lane

    When: 0530, starting 10/7/24

    Workout Name: TBD

    I successfully ran a workout on this format for the last several years in Charlotte and it attracted a small, loyal core of followers, so I’m going to transplant the concept to RVA.

    The structure is as follows:

    • One, 4-minute Tabata / HIIT block with 8 cycles of 20 seconds of work, 10 seconds of rest.
    • One “hot lap” around the track.
    • Repeat 6 times.
    • COT

    Within that format, there’s room for endless variation in terms of exercises. The first Tabata set is usually initial-COP-type warmup exercises, and the last set is always “4 Minutes of Mary” with different core exercises. There are also usually two “Gear Rounds” (see below) sprinkled in.

    I will lead for the first few weeks then will get out of the way and let other Qs bring their own spice to the stew. #FreedToLead

    It is recommended that you bring a kettlebell, dumbbell, weight plate or some other Instrument of Woe to use during the gear rounds. If you don’t have anything suitable, I will bring some gear from my personal collection to loan people for the first few workouts. NOTE: Your IOW does NOT need to be carried while you run your laps.

    The Charlotte workout is held on Tuesdays and is called T3, for Tabata Track Tuesday. Naming it TTM seems kind of lame, so I’m counting on the pax to come up with a more creative name.

    Hit me up on Slack if you have any questions and I’ll look forward to seeing folks on Monday.

    OBT

  • Making Turkey Day Noise in Windsor Farms

    Aye, 9 pax emerged from the Gloom for The ‘Mond’s first Thanksgiving Day Convergence workout.

    The Thang:

    Warmup COP at Mary Munford: SSHs, Merkins, Imperial Walkers, Mountain Climbers, Hello Dollies

    Run down Cary Street to Windsor Way, take Red Brick Road into the heart of Windsor Farms, running to lawn in front of Grace Baptist Church, at Windsor Way and Oxford Road, with a couple of plank stops along the way.

    11s on lawn of Grace Baptist: 10 burpees at one end of the lawn, sprint to other end for 1 knee-up, sprint back to do 9 burpees, sprint back for 2 knee ups … to 1 burpee and 10 knee-ups.

    Run down Hathaway to Canterbury-Sulgrave-Clovelley for one minute Plank of Respect and Thanks to our nation’s soldiers, next to the Civil War Trenches.

    Over to Canterbury-Sulgrave Triangle for Johnsonville-led 6MoM: Rosalita; LBCs; Freddie Mercury; Flutter Kicks; Protractor.

    Run back to Oxford side of lawn, stopping at each intersection for sets of 5 or 10 OYO burpees.

    On the Red Brick Road — alternative Crab Walk/Bear Crawl/Walking Lunge between Oxford and Cambridge, followed by 5 OYO burpees, then run to end of RBR at Cary Street. Set of dips on the benches in the shelter at Cary, followed by final set of OYO burpees.

    Run back to Mary Munford for COT.

    Spreadsheets from the Gloom:

    _ It was a real honor to be back in The Mecca to lead for the first time since I came to lead the pre-launch workouts in September, and to meet some of the new faces that have joined the Movement since then.

    _ Paroled from Quantico for the holiday weekend, Conspiracy continues to set the pace among the Richmond pax, easily lapping the Q during the 11s on the church lawn. I’m almost afraid to post for his co-Q at Gridiron on Saturday.

    _ Windsor Farms may be one of the fanciest ZIP codes in the RVA, but its residents need to do a better job cleaning up after their four-legged friends. There was a filled-up plastic bag of dog poop sitting in the middle of the Red Brick Road, and The Yankee Aggressor met up with some unbagged dog poop during our 6MoM on the Sulgrave-Canterbury Triangle.

    _ TYA was headed for a double-down at a Turkey Trot 5K, but it was unclear whether he planned to remove the dog poop before the race or not; we can only hope his fellow 5Kers were able to stay upwind of him.

    _ The Scream hesitated a bit when YHC asked him to embody his nickname at the end of a countdown from 10, but then complied after a demonstration of what I was looking for. Just looking to shake things up a bit in the WF …

    _ The Charlotte guy who was walking his dog around the edge of the church lawn while we did our 11s told Conspiracy, who finished early and went over to talk, that we looked a lot like this group of guys who work out in Charlotte called F3 … He says he knows Dredd but hasn’t yet posted to an F3 workout in Charlotte; that will need to be remedied.

    _ Thanks for letting me lead and I look forward to my next visit.

    OBT

  • Invading the West End — Pre-launch Workout #3

    Aye! Feeling adventurous after two mornings in Short Pump, a record 8 RVA pax planted the #RaiderMade #OBT3000Series ShovelFlag at Mary Munford Elementary in Richmond’s West End for pre-launch workout #3.

    The Thang:

    OBT leads jog to Warmup COP on soccer field: SSH; Imperial Walkers; Merkins; Mountain Climbers.

    Handoff to Conspiracy …

    Conspiracy leads 11s, featuring a pairing of Merkins (with a Derkin option for the adventurous) and Little Baby Crunches.

    Handoff to Bleeder …

    Bleeder heads straight for the tennis courts, where he leads slalom jumps inside the service alley from the baseline to the net on three of the courts, then a bear crawl across the rest of the courts. Turning around, we regrouped and he led walking lunges across the whole set of courts.

    Jog to soccer field for 6MoM. The Q opens with Bicycles, gets the cadence commands right but then forgets/is so self-smoked, he doesn’t do the counting. Bicycles to 12.

    Flip over and do Superman, with singing.

    Handoff to OBT …

    Continue 6MoM with Dollies, High Dollies (aka Rosalita), LBCs, Heels to Heaven, flip over for a plank rotation that includes Right High/Left High/Southern Gentleman/Yankee Aggressor/Elbows/Tom Cruise and a Long Hold at the end.

    Jog to Short Soccer Field:

    Sprint from goal to goal

    Bear Crawl halfway, sprint the rest

    Karaoke from goal to goal

    Sprint from goal to goal

    Backward Run from goal to goal

    Crab walk halfway, sprint the rest

    Burpee Broad Jump from goal to goal (4 jumps for each burpee)

    Jog to Monkey Bars, hand over hand on monkey bars.

    COT

    Spreadsheets from the Gloom:

    _ Remember, we’re back at Pouncey Tract Park in Short Pump on Saturday for the official public launch. I expect today’s record attendance to be broken by a factor of 3 or more.

    _ Loose Goose (Doug Henigin) posted Tuesday but didn’t return Wednesday or Thursday or make either of the training sessions so I was never able to bestow his nickname in person. That being said, this is very much an Excused Absence, as his wife was giving birth to their second child, a girl, on Wednesday afternoon. Congratulations to the whole Henigin family and we look forward to having you back with the pax as soon as you are able.

    _ T-claps to Conspiracy and Bleeder for taking their turns in the barrel today. Great leadership from both and this is a great way to start easing into Qing — you’ll probably see more of this from the outside guys the next two Saturdays. As Bleeder discovered, the adrenaline of that First Q is nothing to laugh about — it’s very easy to self-smoke (#homemadebrisket).

    _ Welcome also to our FNGs, both EHs of Bleeder: THE Yankee Aggressor (Paul Salvucci) and Han Solo (Luke Buckovich). Both acquitted themselves quite nicely and will be seasoned veterans for Saturday’s public launch.

    _ Also, a Kotter (F3-speak for “Welcome back”) to Orville, who wasn’t able to make Wednesday’s workout or the training sessions, but returned strong this AM and was an eager participant in Conspiracy’s Derkin-fest.

    _ Our choice of the Mary Munford venue was validated as we stood around at 5:29 waiting to launch and a group of locally-grown tomatoes gathered with their yoga mats for their 5:30 a.m. workout. Obviously, it’s fertile ground for planting.

    _ T-claps to everyone for your efforts to learn the lyrics to the Greatest American Hero theme. I can’t wait for you to belt it out on Saturday and scare the fool out of the FNGs.

    _ I am heading back to CLT, but want to thank all of you who posted to a workout or training session (or both) for your time and commitment this week — I think you’ll see a real payoff in your ability to lead right from the start as we launch F3/Richmond. In particular, I want to recognize Johnsonville, who was the only guy to attend every single minute of every workout and training session and is probably the most tired of listening to YHC talk about F3, and Bleeder, who wins the EH King crown, for getting The Yankee Aggressor out to a training session and a workout and Han Solo out for a workout. Great work on all of your parts, and I drove back to Charlotte feeling confident that we’re going to get Short Pump planted solidly and then quickly move to sites in the city and in Midlothian! I look forward to returning over Thanksgiving and being with you again.

    OBT

  • Richmond, Meet The Dirty MacDeuce

    Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park.

    The Thang:

    _ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences).

    _ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track

    I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap

    II. Carolina Dry Docks x 12, Bicycles x 12, Monkey Humpers x 12, run a lap

    III. Larry Craig x 12, Hello Dolly x 12, Stump Jumpers x 12, run a lap

    IV. Crab Roll x 12, Flutter Kicks x 12, Burpees (OYO) x 12, run a lap

    Jog back to parking lot.

    _ How To Count (H2C) discussion, demonstration and practice

    _ Mosey to wall for demonstration of People’s Chair, Balls to the Wall, People’s Balls

    COT

    Spreadsheets from the Gloom:

    _ T-claps to all who posted just hours after our Tuesday evening bull session.

    _ The goal today in addition to introducing How To Count was to see what a more intense workout segment looks and feels like, as you string together strength moves and aerobic exercise in quick succession.

    _ This was one of the most impressive How To Count groups ever straight out of the gate (with the possible exception of Bleeder (nee Nuke), who apparently spent all the time he should have been leading PT at VMI practicing tennis). Conspiracy even brings a little extra flair to his counting.

    _ The last two mornings have been absolutely perfect fall weather, clear and temperatures in the low 60s. It’s been like being on vacation from Charlotte.

    _ Nickname updates: Jack Woodfin’s nickname has been switched from Nuke to Bleeder, in honor of his ski accident (and the classic line from “There’s Something About Mary”). Lewis Biggs is Johnsonville. And Jeremy Derrico is Conspiracy. I also have one for Doug Henigin, but will wait until I see him to bestow it.

    _ Many thanks to Johnsonville for taking us out in a Ball-of-Man-style prayer. Strong stuff.

    _ A switch of AO for tomorrow and the final pre-launch workout — we will go at 0530 from Mary Munford Elementary School at 211 Westmoreland Avenue in Richmond’s West End. We will meet near the basketball and tennis courts — Conspiracy and Bleeder have been asked to be prepared to lead the pax for 10-15-minute segments of the workout.

    Aye!

    OBT

  • Begin the Begin — Pre-Launch #1

    Aye, six Pioneers posted for the first pre-launch workout of F3/Richmond at Pouncey Tract Park in Short Pump. The #EmotionalPrius arrived early from the West End, carrying OBT and Nuke, who planted the Shovel Flag and did some stretching.

    The Thang:

    Jog around parking lot.

    Warmup COP: Side Straddle Hops (SSH) x 20, American Pushups (Merkins) x 12, Flutter Kicks x 16, Low Slow Squats x 10.

    Run to backside of Short Pump Middle School, planking along the way to keep the pax together.

    Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Burpee Broad Jump.

    Run to tennis courts for Burpee Suicides: Run to first sideline, 1 burpee, back to start; to second sideline, 2 burpees, back to start; to third sideline, 3 burpees, back to start. Did this sequence x 2.

    Run back along middle school arcade, mixing in lunge walks and bear crawls.

    Run to Pouncey Tract Park football field — COP for Push-o-rama: Merkins x 10; Larry Craig (wide arms) x 10; Diamonds x 6; Stagger Right/Left x 5 each side; Chuck Norris (fingertips) x 4.

    Run to Pouncey Tract Park baseball outfield for bear crawl/crab walk, then COP — Six Minutes of Mary: Hello Dolly, Little Baby Crunches, High Slow Flutters, Heels to Heaven, Bicycles, 6-Inch Hold, Superman.

    Return to parking lot for COT.

    Spreadsheets from the Gloom:

    _ This was a relatively-low intensity start, with frequent breaks for explanations and bits of F3 lore/BS, but we hit some key basics and mixed in a decent amount of movement. The park itself is pretty small, but once you add in everything over at the middle school, it’s a pretty diverse AO (Area of Operations).

    _ Everyone caught on quickly to the cadence counting, which was awesome.

    _ Less impressive was the way you all left me out to dry on the Superman song — and mine is a singing voice that should never be heard solo. Since Blue and his team WILL DEFINITELY BE DOING THIS ON SATURDAY, (right, Blue?) you have a few days to practice. Here’s a link to not only the song itself, but the entire opening credits sequence from “The Greatest American Hero,” including some awesome early 80s green-screen special effects. Watch it, memorize the words, marvel at William Katt’s ManPerm and generally revel in the Reagan-era awesomeness.

    _ As we saw, Nuke is recovering from a bad skiing accident last winter (I’m contemplating a name change to Bleeder) and his knee is still pretty balky, so he was a good illustration of the “you against you” and “leave no man behind” principles that we build into the workouts. Triple claps (T-claps) to  him for getting out there and getting after it.

    _ If you couldn’t make it this morning, please try to join us tomorrow or Thursday. We’re off to a great start and this thing is going to explode in Richmond. After I dropped Jack off at his place, I hit the Starbucks in Carytown for a cup and put a Flying Emotional Headlock on the #Pay4Play #NavySealWorkout guys who were drinking coffee outside. One of them said, “I’ve heard of F3 — one of the Fs is ‘Free,’ right?” Bingo!

    OBT