Author: Opus

  • You and me and the popo

    4 people showed up before the workout but only two people were there to lift some bells.

    COP — DQ, Helicopters, Chinooks, Merkins, Mountain Climbers, Merkins, plank jacks, merkins, American Hammers, merkins, monkey humpers

    Dora — one guy bear crawls to the light and back, the other one starts the following…
    100 high pulls
    200 single arm swings
    300 goblet squats

    that took a while…

    finish up with 1 minute of overhead presses
    1 minute of halos
    1 minute of lumberjacks

    Numbers Names Announcements

    NMS — YHC drove up with a few minutes to spare this morning and noticed someone walking around the side of the building. unusual. Drove to the parking lot where Mudface’s truck was idling with him inside. He rolls down the window and says that there are two officers patrolling the school and one of them asked him to kindly stay in the truck until they were done. YHC decided to join Mudface in the truck until things were restored to normal. Mudface was amused that the officer addressed him as “son”. We sat and waited for them to come back and free us from the truck, but they never did… Finally they drove away and we were able to start. First time ever that YHC has had to start a workout late! The workout was great — no one got hurt — great convo afterwards. It’s what F3 is all about gents!

  • 4 miles the hard way!

    5 runners and 2 ruckers came out to the Tomato Run to enjoy the beautiful cold.

    Ran the back of the schools to Honey Meadows, went through to Kings Charter up to the farmhouse and back. Came back in the front of the schools just for fun. Marco Polo took the lead position and killed it. 150 merkins and squats on the run. Added an extra 25 when No Idea and Mudface joined us for a grand total of 175.

    Numbers, Names, Announcements

    Thanksgiving workout at Mary Munford at 6. There will be at least one clown car leaving from Wawa around 5:30 or so.

    SYITG!

  • Measuring Tape

    7 prime guys came out for the 1st day of a merkin challenge. This is what went down…

    Hallelujah Run around the lot

    COP–
    20 merkins, arm circles, 20 wide merkins, DQ’s, 10 tempo merkins, hackeysackers, 10 diamond merkins, ball dippers, 20 uneven curb merkins

    Mosey to Track in back
    CMIYC –1 partner does a broad jump and 5 lunges — repeato until partner catches up
    Partner 2 does 15 hand release merkins then catches up to Partner 1

    Touch a bus/car/truck modified DORA
    Complete the following exercises as a team while one partner touches a different vehicle every time:
    50 merkins
    100 Jump Squats
    150 Merkins
    100 Jump Squats
    50 Merkins

    back of school
    number off —
    #1 runs to pull up bars, does 5 pull ups
    on turn around #2 starts running to meet #1, do 5 boo ya merkins
    Continue until all are done
    While waiting the PAX continues with more merkins (or wall sits as an alternative)

    various runs back to the flag
    increasing merkin ring of fire — PAX reached 4 before YHC called time

    County tax dollars hard at work this morning when the maintenance guy comes to the back of the AO and parks his truck where we are doing the merkins, takes a measuring tape out and kind of measures the width of the blacktop path and then goes on his merry way. Hmm…? Was he really there to measure that small piece of pathway or was he checking in on us? Who knows? Anyways, what did measure up this morning was the PAX. They crushed it without too much complaining. What more could a Q ask for?

    SYITG!

  • Mini horseshoe

    7 lucky guys showed up for an alternative spin on the Lucky horseshoe

    COP — helicopters, IJR, DQ, Imperial Walkers, Tempo Merkins, Crabcakes, Regular Merkins

    The Mini Lucky horseshoe

    20 of each of the following…

    Lap 1 – Squats

    Lap 2 – Squats, american hammers

    Lap 3 – squats, american hammers, dips

    Lap 4 – squats, american hammers, dips, WW2 Situps

    Lap 5 – squats, american hammers, dips, ww2s, donkey kicks

    Lap 6 – american hammers, dips, ww2, donkey kicks

    Lap 7 – dips, ww2’s, donkey kicks

    Lap 8 – ww2’s, donkey kicks

    Lap 9 – donkey kicks

    Lap 10 – Victory Lap

    Run back to the flag with a wee bit of lunging and a ring of fire merkin style plus a few flutterkicks

    NMS — the PAX finished the whole thing today, mostly bc the run was a bus loop run and not a track run. Sometimes it just feels good to finish! If this had happened on the track we could not have done the donkey kicks at the end. Next time we will try it on the track and see how everyone fares.

    Peace,
    Opus

  • I can’t lift my pen

    7 wild hungry creatures of the gloom came out to take on another insane kettlebell workout that challenged both body and soul> Here is what transpired…

    2 laps of carry and one hand pump
    COP
    hillbillies
    SSH
    kb windmills
    kb bunyans
    overhead squat — one hand — look at hand
    renegade rows
    figure 8’s
    pistol squats

    tabata
    bob and weave, kb swings
    sit up press, demon crushers
    halos, snatches

    20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep press

    triple check
    donkey kicks, kb thrusters, pump and carry across to the second sidewalk

    finish with some boat canoes.

    Names, Numbers, Announcements

    NMS — Great to be back at Manndate. Kettlebell is such a great workout. YHC knew he was on the right track when someone said at the end of the workout that they wouldn’t be able to lift their pen or move their mouse. That is a good beatdown with a bunch of awesome guys.

    Announcements — Prayers for Carpenter and his back issues.
    Mr Holland has poker night this Saturday at 8 PM. Would love to see some F3 people show up for some fun!

  • moist.

    8 strong dudes made it out this morning for a perfectly beautiful day at Daville.

    COP — arm circles, jack squats, AST’s, heels to heaven and tabletops

    Light post run — alternate between 5 merkins and 5 WW2’s every light post towards the back of the AO.

    mini hill in the back —
    DORA — one partner lunges up and runs down the other does the following (single counts on all)
    100 AST’s
    200 flutter kicks
    300 mountain climbers

    stay on the hill for a triple, wait, make that a quad check (thanks Marco Polo for the idea)
    1 — bernie up, run down
    2 — twisty jumps
    3 — smurf jacks
    4 — HRM’s

    run back towards the flag — make some pit stops along the way

    1) pole smokers. hold 6 inches, one person does ten leg lifts and then runs to the end. Keep going until all are done.
    2) to the wall — 25 Donkey kicks, bear crawl to sidewalk, bear crawl back, 20 more donkey kicks

    run to the flag, where we did some heels to heaven and one solitary DQ just for Emoji (his favorite)

    NMS — Sometimes writing these BB’s is stressful for YHC. YHC could talk about Emoji and how he wouldn’t stop talking this morning and giving YHC lots of trash talk. At one point, YHC asked him if he wanted to lead this morning. That shut him up (for about thirty seconds). Emoji also wanted a cool down period. Umm… sorry — more donkey kicks for you. enjoy. YHC could talk about the fact that he left a soaking wet seat for his bride this morning after the workout and how she really didn’t appreciate that when she had to drive the car. oops. YHC didn’t even know it was wet until i got outside this morning. Didn’t know what that stuff was falling from the sky. Fun times this morning had by all. Glad Fannie Mae came back out — nice to see Scrum again as well.

  • Maybe there is a beast… maybe it is only us.

    11 prime dudes. 1 great morning.

    Welcome to Tuesday with a slaughter starter of 10 burpees.

    COP — DQ, hillbillies, helicopters, IJR, rotating merkins, sideways bear crawl half way round the circle, rotating merkins, IJR, helicopters, hillbillies, DQ

    The beast — merkins, jump squats, ww2 situps, smurf jacks, american hammers, burpees

    To the bus loop for CMIYC — one partner bear crawls, the other does 7 merkins then catches up. At half way point, switch to lunges and 10 jump squats

    Head back towards the flag — on the way there stop and do flutterkicks and writing backwards alphabet.

    1 minute left back at the flag — so 1 minute of american hammers OYO

    Numbers, Names, Announcements

    NMS — YHC hadn’t done the beast in a while, so it was time to break it out. The beast did not disappoint, but the PAX crushed it. Strong work, gentlemen! You vanquished the beast. Speaking of beasts, YHC is of the belief that we all have mini-beasts inside us. Things that keep us from unlocking our ultimate potential as a human being on this earth. Things that drag us down, chew us up and spit us out. Things that weigh heavy on our hearts and cause us to slip into constant anxiety mode. The beast for everyone of us is different. Conquering that mighty beast is a lifelong task that never really goes away. How do we conquer it? Discipline. and good friends. friends who aren’t afraid to tell you when you are screwing up. friends that hold you up and hold you accountable. YHC is glad for those friends and for F3 as well. Love you guys.

    OPUS

  • Eveybody crap yo pants!

    COP — SSH, butt kickers, high knees, helicopters, crab cakes, cherry pickers, KB windmills, KB presses, KB lumberjacks

    Head to the Busloop for some four weird corners —
    40 goblet squats
    30 squat and curls
    20 squat curl and press
    10 merkins

    and another one…
    10 bob and weave
    20 halos
    30 KB swings
    40 snatches

    Head to the wall —
    10 DK’s bear crawl to the other side of lane and do 10 renegade rows
    Increase to 15
    Increase to 20

    Circle up for some Mary time…
    Merkin ring of fire 10 each
    Then various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….

    Numbers, Names, Announcements
    YHC’s band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.

    NMS —
    Talk today centered around Mudface and his urgent need to go to the bathroom. Thankfully everything held up okay during the workout. The PAX was worried though. Trout volunteered to scoop and bag if the need arose. See you in the gloom!

  • more time on the playground

    7 lucky guys showed up to find out about lindsay and spend some time on the playground.

    COP —

    • DQ, helicopters, Russian Soldiers, copperhead squats, speed skaters, diamond merkins, gas pumps (for mudface bc he needed to let it go)

    Lindsay — 10 mountain donkeys, run up hill 30 ww2 situps
    15,25 etc. etc. etc.

    Triple check — reverse crunches on swings, burpees, run to the playground dome, climb up and raise a fist to the air, come back down and run back to swingset

    10 swing merkins

    5 push out swing planks

    4 corners of track — 10 merkins, 20 SSH, 30 AM Ham, 40 LBC’s — run long side of track, bear crawl short sides

    Merkin ring of fire — 7 each, times up!

    Numbers, Names, Emoji took us out

    NMS — YHC loved the playground as a kid. More playground exercises to come in the future, much to the chagrin of the PAX. Climbing the dome was fun and a little slippery for some reason. Probably all the humidity in the air this morning from Dorian. Fun times had by most! Peace.

    OPUS

  • Go to school, fool!

    6 straight A students came out for a first day of school beatdown that went something lke this…

    Run the light posts in the front of the school. Each light post is 10 Mountain climbers (2 count of course)

    Front of Chickahominy for the mini COP — SSH, DQ, Hillbillies

    Run to the new exit for Chickahominy — PSA for the new exit freeway. increasing merkins at each yellow and black warning sign, 10 WW2’s at each speed bump

    Mosey to the pull up bars — each person does 5 pull ups while the rest of the PAX does squats. Opus chose Spike (teacher’s pet) to be the demonstrator of the pullups. Nice Form. Once Spike was done, he chose the next person to go, etc.

    Triple check on the playground
    Swing push outs & plank, run the length of the school and back, alternate 5 inclined merkins and 5 dips on the bench

    7’s — 1 burpee, bear crawl up hill, 6 flutterkicks — repeato until 6 burpees and 1 flutterkick
    Then do 10 flutterkicks.
    Run back to bus loop.
    When we get to the bus loop do the mountain climber run again.
    Back to flag.

    Numbers, Names, Announcements, YHC took us out

    It’s always mixed feelings at the beginning of the year for YHC. Still looking for that endless summer, but ready for the challenge of a new school year as well. The playground has endless possibilities for fun in the future. We will be back.

    Opus