Author: Orange Crush

  • Is OC is cheating on his M with Nancy Lopez?

    Mystery abounds with that title but only the warriors who showed up to SOT this morning know the story and answer…at least those who chose the workout. A few runners scampered off at 515 for a 7 mile jaunt. Well done men.

    For the workout crew –

    Warmarama included SSH, Helicopters, Collard Pickers formerly known as cherry pickers (thanks to the BoBerry education – you don’t pick cherries off the ground), Don Q, LBC’s and Merkins.

    Following warmarama, one lap around the track and over to the parking lot for some hill work. PAX objective was to make way up hill based on instruction from Q, then mosey to the bottom for 1 minute of work. We lunged, jogged, 75% sprinted, frog jumped and sprinted up the hill with WWII’s, side planks, APD’s, LBC’s, etc. called at the bottom. Rosetta definitely led the group up the hill this morning. Bullseye may have blown a tire when he took on this rabbit. Of course we laughed at his foolishness but admired his courage and hope for a quick recovery.

    Following hill work, PAX jogged to the field for some 10 second sprints. We did 5 rounds of 10 sec sprint, jog back to the start and then various push ups (20 count) before the next round.

    Back to the flag for some stretches and the ‘ol numberrama / Namearama. YHC took us out in prayer.

    It was a highlight of my day to see Gumbo back out with the group. It’s been too long. Looking forward to logging a run with you soon. Also, great to see and meet Roscoe and appreciate him coming out. He and Hardywood bring such a unique contribution to warmup counting.

    Post submitted on my phone so apologize for being light on the details, but a good time was has by all.

  • Ascending Suck

    2 ran on their own and 6 followed YHC for a little beat down. Here’s an summary of what went down sans commentary because YHC is blogging on his phone.

    Warmup

    Side straddle hops

    Arm circles

    Don Q’s

    LBC’s

    Merkins

    After warmup, a 3/4 lap jog to the middle of the field for ascending suck (copyright owned by DK)

    50 air squats / 10 burpees

    40 WW2 / 10 burpees

    30 double leg lunges / 10 burpees

    20 merkins/ 10 burpees

    10 double pump Alabama prom dates / 10 burpees

    Repeat ascending

    With time to spare, we made our way to the lower parking lot for two rounds of 5 push ups / 30 second plank / 10 WW2 / 10 push ups / 30 second plank. We ran the hill after round 1. Up the hill and back to the flag after the second.

    This was a tough one but we chipped away at it and completed nearly 100 burpees. YHC is happy to report that his counting was exceptional.

    YHC took us out. Prayers for Rosetta who lost a friend recently to Covid.

  • SKIPBO

    After a long hiatus, YHC returned to the Q sheet and 14 men joined in the fun. I’m sure many were curious to see if YHC would continue with his legendary cadence.

    Warm Up:

    • Abe Vigoda
    • Side Straddle Hops
    • Merkins
    • Cherry Pickers
    • Gracy Corn
    • Lunge Througs

    Overall, a B for today’s cadence. YHC might have been perfect if not for some stellar dance moves from Honeydo.

    After the warmup, run the long way to the bleachers for 2 rounds of

    • 25 Dips
    • 25 Carolina Dry Docks
    • 25 WW II’s
    • 25 Close Grip Merkins
    • 25 LBC’s

    A little bit of flatulence helped break up the pain of the close grip merkins. Thank you?

    Then to the field for SKIPBO. Here the PAX was divided into two groups. Line up behind the cone with a second cone approximately 15 yards in front. On top of the second cone was a set of cards numbered 2 – 7. There are 6 rounds of SKIPBO

    • S = She Hate Me
    • K = Kraken Burpees
    • I = Imperial Squat Walkers
    • P = Pistol Sqauts
    • B = Ballerina Squats
    • O = Outlaw

    During each round, an individual runs to the cone, picks up a card and does that rounds exercise that many times. Rotate to the next person, that person runs to the cone, picks the next card, does that many exercises, etc. While the primary SKIPBO exercise is underway, YHC called out various exercises to entertain the PAX. There was a race/contest but YHC did not penalize the group.

    Head back to the flag for a little stretching. Something different and exciting!

    Number-rama/Name-a-rama

    Announcements: For the Cause. See Nancy Lopez or Wilson. We officially welcomed FNG Rosetta to the F3 nation today. Welcome sir and the fourteen languages that you speak.

    In the what did we learn today category, Fanny is another name for vagina in Britain. Thanks for dropping that bit o knowledge on us today DK.

    YHC took us out in prayer.

  • Poker at OC’s – Feb. 22nd

    Poker at OC’s – Feb. 22nd

    All are welcome for some poker, drinks and fellowship at casa de Orange Crush on February 22nd. Let’s plan to start around 730/8. BYOB, but in you case you don’t make it to the store, I’ve got a fridge full of beers and you are welcome to mine. I’ll also have some chips, guac, salsa, etc. Text me for the address. Cell is eight zero four – eight three six – seven two five five.

    I am not sure how to get this on the main page. Hopefully…that happens with the various tags that I put on it. Please pass on to those who may not see it.

    Looking forward to it!

  • Tabata Time

    Apologies for the abbreviated post, YHC is writing the back blast on his phone. Today, YHC led a group of 10 on a TABATA themed workout. Highlights… warmup cadence was NAILED, no Winkie’s were consulted AND YHC was able to deliver a new Wednesday workout after Tobit’s harassment on Tuesday.

    Warmup: Jazzercise, Side Straddle Hops, Don Quixote’s, Russian Soldiers, Copperhead Squats and Merkins.

    The Thang: The group ran around the school. On the route, 3 stops. First stop – Mountain Climbers, High Knee Run, Burpee (repeat all 3 for 1 set). Second stop – Kick the Curb, Right leg Jump Lunges, Left leg jump lunges (repeat all 3). Third stop – LBC’s, Freddie Mercury’s, Heels to Heaven, American Hammer (repeat all 4). The Pax made it around the school twice.

    After the second trip around the school, a little time was left so a quick set of merkins – regular, wide grip, close grip (repeat). Then mozey back to the flag for quick ring of fire with your favorite an exercise.

    Numberama, Namearama with YHC taking us out in prayer. Great to have Flatline back with the PAX after his busy summer. Enjoyed working out with you again.

    Special request to keep Marv and family in thoughts and prayers after the passing of his mother earlier in the week.

    Other announcements – Stash for the Cash and Hammers and Ales fundraisers are underway. Search F3 site for info.

    Great day to be with you as always.

  • A typical Wednesday

    YHC has been somewhat of a regular at the Wednesday morning SOT. It’s been a good challenge for me and have enjoyed trying to come up with a workout for the group. However, despite the regular role as Q, there remains room for improvement and today was no different. Confirmed rumors of a no cadence warmup delivered by Fresh Prince at No Toll left YHC with a new option to consider. Alas…

    The warmup happened. YHC started strong and faded. Side Straddle Hops, Windmills, Don Quixote’s, Merkins and LBC’s were dished out. We won’t talk about this anymore. Off to The Thang..

    The Thang:

    Run a half lap. 10 burpees

    Run a half lap. 10 burpees, 25 merkins

    Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges

    Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges, 100 WWII’s

    Run a half lap. 10 burpees, 25 merkins, 50 single leg lunges, 100 WWII’s, 150 deep knee bends. (We made it about 1/2 way through the 2nd round of this one).

    Overall, this was a toughie.

    Mozey back to the flag for numberrama, namearama, annoucementarama.

    Welcome to FNG Lone Wolf (initially FourSnips, but an audible was called by Gumbo, Bullseye and YHC post workout). LW is a transplant from Cali, but has lived in VA for many years. He has 4 girls and a wife (hence the Lone Wolf nickname) and is active and supportive in their activities. Great to have you part of the crew and look forward to seeing you out in the group once again.

    Other announcements – Gumbo and Vinny have their Grow a Stash for the Cash fundraiser underway. https://backblasts.f3rva.org/2019/09/23/pre-blast-grow-for-raise-inaugural-stache-challenge/

    Honeymoon closed us out in prayer.

    Gents – always great spending time with you in the morning. Largely at my expense, but some good mumblechatter and laughter today. Great day to be out in the gloom with you! Hope you had a great day.

  • What’s an EMOM?

    12 admirable and able men showed up for the OC experience. One never knows quite what will happen when YHC’s name appears on the Q sheet. Today was no different. There were a few ups and downs, but in summary – there were laughs, YHC got the cadence and workout mostly correct and we got a decent workout in. We’ll call it a win.

    The PAX departed 1 minute early and they were sure to let YHC know of the early start time. Grumbling aside, a short mozey down the hill to the field for warmup. Just after the warmup began Hermie, Nancy Lopez and Mousetrap come jogging down the hill and joined the PAX. No doubt their late arrival was part of an elaborate plan to sabotage YHC’s warmup/cadence. I suspect Nancy Lopez as the lead saboteur. An investigation is underway.

    Warmup Exercises included: Side Straddle Hops, Don Q’s, Windmills, Armcircles big and small/forward and backwards. YHC threw the first curve ball counting off 16 reps for the group on the arm circles. Yes, IT WAS 16 ROSIE!

    Following warmups, a short mozey to the goal line for the EMOM (Every Minute on the Minute). This workout is 1 minute of exercise, 20 second plank recovery (repeat 8 times). In between sets (8ish exercises are in 1 set), complete the dirty burpee (or dirty OC, not sure if that one is going to stick). The PAX completed a series of 1 minute exercises; YHC doesn’t remember all that he called out at this hour of the day. There were Merkins, World War II’s, Bus Drivers (deep knee bend + drive the car), Wide Merkins/Diamond Merkins, Tricep Merkins, Alabama Prom Dates, Heisman + Jump, Jump Rope + High Knees, Hip Dips, J-Lo’s.

    After the first set, we completed the dirty burpee. Partner up and as 1 partner is executing a full burpee, the other person is in a deep knee bend and spells the name of his partner with his hips. Alternate until 40 burpees are completed. Special emphasis encouraged for those PAX members with an “i” in their name. Yeah boy, dot that i.

    Overall, the PAX completed 2 rounds of EMOM’s, 1 lap mozey (a Mousetrap suggestion) and then a mozey back to the flag for the ring of fire (10 reps of your favorite sit up). Maybe we ended at 614…maybe we ended at 615.

    Numberrama, Namearama with YHC taking us out.

    PAX members who experience Dr. TryHard’s beatdown at NoToll Tuesday were ready for something a bit on the lighter side. Hopefully the PAX enjoyed the EMOM style workout. Thank you for letting me lead!

  • Two Laps Forward, One Lap Back

    12 worthy, brave and patient men gathered at SOT for another OC adventure.

    Warmup –

    • Mozey around the school buses as we wait for #2 New Market Car to arrive. Wilson…we heard it was your fault and you still didn’t make it!
    • Mozey down to the track for circle up and warm up
    • Warm up consisted of side straddle hops, helicopters, Don Quixotes (damn…these feel good in the morning), arm circles and Russian soldiers.
    • Once again, YHC nailed the cadence. This despite the efforts of the mettlesome Nancy Lopez.

    After Warmup, mozey over to the track for The Thang.

    • Run 2 laps – complete 100 Merkins of any combination.
    • Run 1 lap backwards – complete 100 situps of any combination

    Repeat until time is called. This was a tough one, particularly the run backwards as the quads started to burn about 1/2 way.

    YHC realized that 100 Merkins was a “Looks good on paper” idea and called the audible for 50 in round 2 and then 25 in round 3. Slim, Doozey and Tobit were appreciative of this decision as they led the PAX in rounds completed. All men stepped up for the workout today; this one was not easy.

    Mozey back to the flag for a quick stretch. This was a nice alternative to Ring-of-Fire. YHC will bring this one back for sure.

    Numberrama/Namarama with Slim taking us out in prayer. It was great to have Slim with us again this week. Hope your travels bring you back our way soon.

    Announcements:

    • Doozey is available for work on sheds, decks, etc. Contact him if you need some work done or know of people who do.
    • Puppy pile Saturday
    • IronPax week #4 challenge Friday at TwinTeam. DTH has the Q.

  • Going Balls Deep

    Gents – my apologies for a late post. The firewall at work blocks the F3 site. That coupled with running kids back and forth to practice after work led to the 8pm post. Better late than never.

    I digress…

    Wednesday, YHC was all pumped up and ready to try his hand at leading the workout following mixed reviews for the 9/11 workout. Unfortunately, YHC forgot how to read the sheet and Johnsville had grabbed the Q. But never fear cheerful readers, since YHC had a workout planned out and the Thursday Timberwolf spot sat open and merry match was made. With a taste of fall in the air, 9 battled tested men joined YHC for the Inappropriately titled “Balls Deep”.

    YHC brought a bucket of baseballs to the workout, everybody got a baseball. With ball in hand, we mosey’d for the WarmUp. Warmup consisted of…

    • Side Straddle Hops
    • Don Quixote’s
    • Windmills
    • Big arm circles (everyone who attended Johnsonville’s workout Wednesday had sore shoulders)
    • Russian Soldiers

    YHC’s troubles with the cadence are well documented. But he NAILED IT today. NAILED IT. Following the warm up and collective cheer from the PAX for the accurate cadence, the group mosey’d over to the field for balls deep.

    The Thang – The PAX lined up on the sideline for the following –

    • Inch Worm with pushup across the field. Toss baseball forward as you move across the field to your next spot.
    • On the way back across the field, lunge with squat in the middle, touch the baseball to the grass on the squat.
    • Partner up for 100 WWII’s passing the baseball back and forth at the top of the WWII.
    • Back to the sideline, for broad jump across the field, touch the baseball to the grass before your jump
    • Back on your six for Alabama Prom Dates, hold the ball over your man parts and wish things were bigger
    • On the sideline for Fast Paced Russian Soldiers, hold the ball out front and kick the ball straight legged style
    • Down to plank position, pass the baseball back and forth for a 30 count. This one was harder than expected. Back on your six for 25 hip dips per side
    • To the sideline for burpees across the field, toss the ball, do a burpee, broad jump, repeat
    • On your six, for full extension sit ups

    YHC was out ideas at this point. A two lap mozey was added to finish the day and then back to the flag for a quick ring of fire. Your choice of 10 push ups.

    Announcements:

    • Camp out this weekend. If you don’t know about this yet, get your act together
    • 5th anniversary Q Saturday at Dogwood. Join the running crew at 530am at ET prior to for a quick jaunt
    • IronPAX challenge tomorrow at Twin Team – Loose Goose with the Q

    NumberRama/NameaRama with Marmaduke taking out us.

    Men – a great day to be with you. I always enjoyed the banter and laughs that we have. OC

  • An A for planning…maybe a C for Execution.

    On the evening of September 10th, YHC sat at his kitchen table reading the F3 blog, looking up exercises (new ones…not just the standard issue Merkin), practicing the proper cadence sequence, making note cards (it’s not just for Wilson) and designing a 9/11 themed work.

    Come 530am Wednesday morning following the mosey and circle up for warm-up all planning efforts vanished from YHC’s brain and the PAX was left with mush and duhhh…The plan for the warm up was alternating exercises first 9 reps, then 11, then 9, then 11. That would have been cool…What came out was a hodge podge of exercises and reps with Merkins, Annie’s, Side Straddle Hops, Don Quixote, Russian Soldiers (Imperial Walker Style) and then for real Russian Soldiers. Let’s not even talk about the Cadence.

    We then mosey’d over to the field for The Thang. Main event was the entitled the Ultimate Dora with 12 exercises each with 248 reps. The intent was to honor the 2977 people that died on 9/11 (12*248 = 2,976). As one partner was counting/building reps, the other was running through a cone course (20 yards zig zag, 10 yard sprint, 20 yard back peddle). Exercises included squats, World War II, Alabama Prom Dates, Merkins, Freddie Mercury’s. The Pax made it through 5 sets of 248 and the final set of Merkins finished with 124 reps due to time. Well done men.

    We then mosey’d back to the flag for Number-rama/Name-a-rama. DK had the great suggestion to have everyone state where they were on 9/11. Both Honeymoon and POG were in Latin class interestingly enough. YHC recorded all names and answers during the COT so he 1) could remember everyone’s name for the back blast and 2) list where everyone was on 9/11 as that would be an interesting tidbit for the F3 nation. However, YHC decided to be a bone head and left his phone on the back of the car. I drove off with phone on the bumper and it fell off just north of the Salisbury country club. The iphone was found but there is no recovery…and thus we have only memories.

    So, I apologize if YHC left you off the list and you attended. It was not intentional. I’ll make the correction if you let me know. I know there were 13 men in attendance today.

    Announcements:

    Mouse Trap made his way to Powhatan High School and ran some laps with a friend who was running 377 laps. One for each of the service men and women who died on 9/11. Well done MT.

    DK reminded us that the fall camp out is 9/21 – 9/22.

    Iron Pax challenge on Friday at Twin Team. Be there at 515.

    Honeymoon took us out in prayer with reminders to give thanks for all that we have and for the hero’s that keep us safe and serve without bias. Well said as always my friend.

    I was pretty darn frustrated with myself for butchering the warm-up. Thanks to the PAX for rolling with it and giving me a good laugh. Thanks to DK who offered encouraging words as well.

    It’s a great day to be part of F3.