Author: Jim Huddle

  • It’s summer

    Oyster checked another box on the Summer Tour with a visit to Heartbreak Ridge. The first month of the Summer Tour is 2/3s over! Got to visit some other AOs!

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    20 SSHs

    20 Imperial Walkers

    10 Don Quixote

    Mosey to benches in front of Quioccasin;

    10 Dips in cadence

    10 Derkins in Cadence

    10 Step-Ups in cadence

    3x

    Mosey to the wall at Quioccasin

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair Muhammad Ali

    10 BTTW toe taps

    15 Donkey Kix OYO

    Mosey to hill between Quioccasin and Pemberton

    Jacob’s ladder with 5 Knee-ups at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Mosey to wall across the parking lot at Pemberton

    Dora with

    100 Merkins

    200 Crunchy Frogs

    300 SSHs

    Mosey to parking lot in front of Quioccasin for

    20 Ukrainian Soldiers

    10 Diamond Merkins

    Mosey to flag

    15 Heels to Heaven in cadence

    60-count 6-inch leg lift

    No Announcements

    Takeout by YHC using an excerpt from Romans:

    We also boast in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not disappoint us, because God’s love has been poured into our hearts through the Holy Spirit that has been given to us.

  • Howdy Neighbor

    Bonus points were awarded to Faceplant for bringing an FNG and neighbor, who lives within sight of the school. Faceplant knows him from church. They share a common situation in that they both have recent additions to their families. 1-800 is an attorney who handles class-action litigation. Always great to have an FNG join us!

    Bonus points were also awarded to Garbage Plate for posting this past Friday in Charlotte.

    Mosey to asphalt playground

    Disclaimer;

    Warmup with

    SSHs

    Don Quixote

    IWs

    Stretches

    Next:

    7 minutes of Burpees

    Stretch

    Mosey to grassy area behind school

    Triple-check with:

    10 Pullups, BTTW Australian Mountain Climbers, Merkins

    Mosey to Asphalt playground

    Suicides: Starting at end of sidewalk and going to each of 4 BB goals 2X

    Stretch after each one

    Next:

    11s in upper parking lot: Mike Tyson and Knee-ups

    Mosey to wall courtyard

    11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

    Stretch

    15 Dollies

    Stretch

    60 count 6 inch leg raise

    No announcements

    Take out by YHC. Excerpts from Psalm 8.

  • Visitors welcome

    Honeydo’s Summer Tour Challenge inspired atypical attendance at Circus Maximus today for a combination of aerobics, kettlebells and old music.

    Disclaimer: Don’t leave here with more injuries than you came with.

    20 SSH, 15 IWs, 10 Don Quixote, Arm/shoulder stretch, Plank/leg stretch

    Countdown: 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (single count)

    Run around the island

    Partner up:

    Partner 1 runs a short distance, does 5 burpees and returns

    Partner 2 does the called exercise

    100 curls

    100 squats

    100 pole smokers

    Stretch

    Run around the island

    Partner up again:

    100 Swings

    100 overhead press

    100 Situps with KB anchoring your feet

    Stretch

    Run around island

    15 Triceps in cadence

    15 KB Lunges in cadence

    20 Lawnmowers each arm OYO

    20 overhead pulls OYO

    60 count 6-inch leg lift

    Back to the flag for numberama, namerama

    Take out by YHC. The time between Memorial Day and Father’s Day, think of something you’re grateful for.

  • Just the 2 of us

    Just Lighthouse and me today. We started left out of the parking lot towards the ‘goose lake loop’ but turned up before the lake to go to the parking deck at Dave and Buster’s. We generally did the following; run up one ramp and one flat level. Stop and do an ab exercise. Then repeat until we got to the top and do the same on the way back down. We went up and down the parking deck 3 or 4 times and then headed back. I took the shorter way back, over to John Rolfe and then 3 Chopt. Lighthouse took the longer way back, around the lake. We both got over 3 miles. Lighthouse ran about 3.7 miles and I ran about 3.2 miles.

  • Fill-in

    I filled-in as a last-minute request. So of course, I borrowed an idea from Atilla. Music today included Latino Music featuring Shakira and Banda el Recodo, along with the Supremes and Beatles. We should have more music at our workouts.

    Warm-up

    20 SSHs,

    Disclaimer. Oops! Too late. Some of us are already injured. Oh Well.

    20 IWs

    10 Don Quixotes

    10 Strawberry Pickers

    Move to the covered walkway for a ‘rotation’ of these 5 exercises:

    Swings

    Curls

    Upright Rows

    Triceps

    Squats

    First we did 5 Swings. Then 5 Curls and 10 Swings. Then 5 Upright Rows, 10 Curls and 15 Swings. Etc.

    After we got to 5 Squats, 10 Triceps, 15 Upright Rows, 20 Curls and 25 Swings, we dropped off the 25 Swings and did 10 Squats, 15 Triceps, 20 Upright Rows and 25 Curls. Etc. until we finished the set with 25 Squats.

    Run around the island. Offshore demonstrated good form for the Monument 10K, easily passing all of us.

    Next, we repeated the ‘rotation’ with the following 5 exercises.

    Renegade Rows (each arm) so we first did 5 left and 5 right.

    Pole smokers (we used the KBs instead of a pole)

    Overheads Pulls

    Lunges (each leg)

    Overhead Press

    After we finished this, another trip around the island.

    Back to the flag and

    20 Dollies

    20 Heels to Heaven

    60 count 6 inch leg lift

    Announcements:

    April 22: Saturday is the RVA Bluegrass Jam (not to be confused with the Bluegrass Jelly which isn’t very tasty). For more information, see https://rvabluegrassjam.com/

    You park your car at James River High School. If you come there, you might spot a Whitesnake!

    April 27: Next week at Circus Maximus: White Deer as the Q. Don’t miss it!

    Takeout by YHC

  • adios

    Adios to Motorboat who is doing a job transfer this weekend to Spokane, Washington. Safe Travels! We wish you the best! Hope you can find an F3 group there. Or start one up!

    Disclaimer

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Warmup: in cadence

    20 SSHs

    20 Imperial Walkers

    20 Squats

    Stretch

    Mosey to Heartbreak Hill

    Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Mosey to one side of the Railings on the sidewalk

    11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise; climb over one railing and then under the second railing to reach the other side; Next time, Under one railing and over the next. Next time, over both railings and under both railings. Repeat

    Mosey to outdoor basketball Court in back of school

    4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:

    5 Burpees

    10 Lunges

    15 IWs

    20 Merkins

    25 Plank Jacks

    30 Squats

    Mosey to benches in front of Quioccasin;

    10 Dips

    10 Bulgarian Split Squats right leg

    10 Derkins

    10 Bulgarian Split Squats left leg

    3x in cadence

    Mosey to shovel flag for

    20 Heels to Heaven in cadence

    60-count 6-inch leg lift

     

    Announcements:

    April 22: Saturday: Whitesnake’s Bluegrass Festival this Saturday: 11am to 8pm: at American Legion Post 354, Midlothian, Virginia; Parking at James River High School (3700 James River Rd.). See https://rvabluegrassjam.com/

    Or go to 2nd F fellowship on Slack, April 8.

    May 6: Saturday: CSAUP: See GomerPyle on Slack, 1st F Fitness for more information.

    Take out by YHC

  • Weird Coincidence

    The last exercise was/is a favorite of Hoedown, an F3 guy I used to work out with frequently back in Charlotte. Very strange but at Starbucks after the workout, he texted me. Completely out of the blue. After trading the usual insults, I told him I used the Brazilian Mindbender today; and I didn’t give him credit. So if you ever run into Hoedown, don’t spoil it by telling him I gave him credit. He’ll understand.

    Mosey to Gridiron goal line

    Disclaimer

    20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

    Mosey to Other goal line

    20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch

    Mosey to Original goal line

    20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    Mosey to Other goal line

    20 lunges, 10 Stagger arm Merkins and a stretching exercise

    To the bottom of the hill up to the Gridiron: 3X

    10 Get-ups, up to the top of the hill, 10 Dollies

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    Using the loading dock: 3X

    Behind the railing to the loading dock: 20 Squats, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons

    Mosey to the handicapped area of parking lot in front of school

    3 rounds of 20, jumping over the line, in cadence, with a stretch in between

    Mosey to the benches by the Gridiron

    10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X

    Mosey to parking lot bathroom and wall sit

    2 people run to end of parking lot and back while the rest of the pax do a called exercise

    Mosey to parking lot

    30 Heels to Heaven in cadence

    60 Second leg lift

    20 Freddy Mercury

    Brazilian Mindbender: Lay on your back, arm out to the side, feet spread apart, place your lower jaw against your upper jaw, breath in and out while you’re looking at the sky. Think tranquil thoughts.

     

    Announcements:

    April 15: Brunch Club at 6:00 AM.

    April 22: Whitesnake’s Richmond Bluegrass Jam, proceeds go to Richmond Fisher house and Liberation Veteran Services: see 3rd-f-faith on Slack: American Legion Post 354, Midlothian, Virginia

    April 25-26, CPR class, 2 openings available. Monthly Challenge Signup: See 1st-f-fitness on Slack to sign up

    May 6: Curahee: CSAUP; Starts at 6:00 AM and goes pretty much all day. See Gomer Pyle for more information.

  • Return of the Pig

    My first Q at Hoedown since October.

    Mosey to front parking lot of school

    Disclaimer; In addition to the usual “I’m not a professional, modify” I added “watch out so you don’t trip and look out for cars”. That’s important too!

    SSH, MM Merkins, Knee-ups, Stretch

    Mosey to front parking lot of church.

    IWs, Diamond Merkins, Crunchy Frogs, stretch

    Mosey to back parking lot of church

    Line up parallel to building

    Burpee Broad jump to end of first handicap parking place, bear crawl to middle, crab walk to end of parking lot, mosey back:

    Burpee Broad jump to end of first handicap parking place, lunge walk to end of parking lot, mosey back:

    Mosey over to front of church

    7-minute of Burpees

    Mosey back to front of school.

    Side plank: Feet side by side. Elbow rest, Other arm pointed high. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X

    Repeat other side

    Front Plank: elbow plank: hold for 10 seconds, drop for 5 seconds: 10X

    Mosey to wall area for the usual:

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair LaLannes

    10 BTTW toe taps

    15 Donkey Kix OYO

    15 People’s chair Muhammad Ali

    10 Dirty Hookups

    15 Donkey Kix OYO

    Mosey to grassy area behind school

    Drop and roll: line up in grassy area behind school. Run forward 3 steps, drop and roll right, 3 steps more, drop and roll left, across field.

    Request from Bodos for Bulgarian Split Squats:

    10 Bulgarian Split squats in cadence, each leg, followed by 10 Derkins in cadence: 2X

    Back to the flag for numberama, namerama

    Señor Frog has been a faithful attendee since Handshake got him out here. Persistence is what makes us better!

    Announcements:

    Wednesday: Fireman Ed finally gets some respect. Happy 50th birthday! At First Watch.

    April 22: Whitesnake’s Bluegrass event

  • Help!

    During the workout, we were serenaded by The Beatles.

    Help! I need somebody!
    Help! Not just anybody!
    Help! Me with my Kettlebell!
    Help!

    And then there was another Beatles classic:

    Oh, yeah, I’ll tell you somethin’
    I think you’ll understandWhen I say that somethin’I want to hold your Kettlebell.

    OK, maybe those weren’t exactly the lyrics we listened to.

    Who were the Beatles? Ask White Deer. He remembers. BTW. I’m disappointed he didn’t show up. I even played “When I’m 64”.

    But the other white animal showed up. Along with 2/3s of VCU’s professoriate. And Atilla. But the lights didn’t show up. And so we began:

    20 SSH, 20 IWs, hamstring stretch

    Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc.

    Run around the island

    20 Swings

    20 Hammer Curls

    20 Situps with KB anchoring your feet

    20 Triceps

    20 Sit and press

    20 Press

    20 Squats Goblet

    Run around the island

    11s Squats and Curls with Rifle carry between locations

    Run around the island

    11s Swings and Triceps with waiter carry between locations

    Run around the island

    Stretch (right hand/right foot, left hand/left foot)

    Leg lift to count of 60

    numberama, namerama, announcements:

    Look for 3rd F: Whitesnake’s Blues concert, April 22nd.

    Takeout by YHC

  • Golden Oldies

    The Woodfin truck showed up a few minutes before kickoff. We were all astounded! Handshake is early! However, Señor Frog stepped out of the truck. A few minutes later, another Woodfin truck showed up. Expectations were fulfilled.

    Speaking of Handshake, he was disappointed in my lack of creativity. That, plus a desire to relive my youth when I was only 69, we repeated a some golden oldies.

    Warmup:

    Mosey over to the parking lot in front of Quioccasin

    20 SSHs

    10 Shoulder slap Merkins

    15 Knee-ups

    Stretch

    Mosey over to the wall on the side of school

    20 IWs

    10 Diamond Merkins

    15 Crunchy Frogs

    Stretch

    Mosey to parking lot at Pemberton

    20 squats

    10 Stagger arm Merkins

    15 American Hammers

    Stretch

    Mosey to another place in the parking lot at Pemberton

    20 Lunges

    10 Stagger arm Merkins

    15 LBCs

    Mosey to the wall at Pemberton

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair LaLannes

    10 BTTW toe taps

    15 Donkey Kix OYO

    Mosey to playground with Pull-up bars behind Pemberton

    10 Pull-ups, 20 Merkins, 30 Squats 3x

    Mosey to grass in front of Quioccasin

    Elbow plank for 60 count

    Side plank for 30 count

    Other side plank for 30 count

    Over to the benches in front of Quioccasin

    Round 1

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg in cadence

    10 Derkins

    10 Dips in cadence

    Round 2

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg in cadence

    10 Dips in cadence

    Stretch

    10 Derkins in cadence

    Round 3

    10 Bulgarian split squats in cadence

    10 Bulgarian other leg cadence

    10 Dips in cadence

    Mosey to flag

    20 Dollies

    20 Heels to Heaven

    20 Rosalitas

    20 LBCs

    Numberrama

    Name o Rama

    Announcements:

    Today at noon: Firehouse Subs in Innsbrook: Lunch

    Take out by YHC