Author: Jim Huddle

  • 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

  • My Apologies to Poe

    Once upon a midday dreary, while I pondered, weak and weary,

    Over many a quaint and curious Backblast of forgotten lore

    While I nodded, nearly napping, suddenly there came a tapping,

    As of someone gently rapping, rapping at my chamber door.

    “There’s a white animal”, I muttered “tapping at my chamber door—

    Only this and nothing more.”

     

    Ah, distinctly I remember it was 2 months past December;

    And each separate dying ember wrought its ghost upon the floor.

    Eagerly I wished the morrow; vainly I had sought to borrow

    From backblasts surcease of sorrow, my Backblast, the task before

    For the rare and radiant Backblast which one would say was not a bore

    And so, we’ll do 5 Burpees at each schoolhouse door!

     

    We did SSHs, Imperial Walkers, Don Quixotes and stretched a little more

    The lights were still off, before we approached the first schoolhouse door.

    Where’s Lighthouse and Offshore? No Fudd or ByProduct! We did 20 KB exercises but before

    We traveled to the next schoolhouse door, we did 5 Burpees more

    Atilla said, “5 Burpees more”

     

    And so it went. We circumnavigated the school stopping at each schoolhouse door to do the following:

     

    20 Swings

    20 Curls

    20 Upright rows,

    20 Triceps

    15 Sit and Press

    20 Overhead press

    20 Goblet Squats

    20 Renegade Rows

    20 Situps with feet anchored by bells

    20 Lawnmower pulls

    20 Overhead pulls

    20 Halos

    20 Step ups (10 each leg)

    20 Swings

    20 Curls

    15 Upright rows,

     

    Each time Followed by 5 Burpees

     

    Between the doors, Rifle carry, waiter carry, around the world and Lunge walk.

     

    Presently my soul grew stronger; hesitating then no longer,

    “Whitesnake” said I, “or White Deer”, truly your forgiveness I implore;

    If I had Fart-sacked I’d still be napping, and so gently you came rapping,

    And so faintly you came tapping, tapping at my chamber door

    That I scarce was sure I heard you, here I opened wide the door

    Darkness there and nothing more

     

    Open here I flung the shutter, when, with many a flirt and flutter,

    In there slid a stately Whitesnake of the saintly days of yore;

    Not the least obeisance made he; not a minute stopped or stayed he;

    But, with mien of lord or lady, perched above my chamber door—

    Perched upon a bust of Pallas just above my chamber door—

    Perched, and sat, and nothing more.

     

    And the Whitesnake, tongue is splitting, still is sitting, still is sitting

    On the pallid bust of Pallas just above my chamber door;

    And his eyes have all the seeming of a demon’s that is dreaming,

    And the lamp-light o’er him streaming throws his shadow on the floor;

    And my body from out that shadow that lies floating on the floor

    Quoth the Whitesnake “5 Burpees More”!

     

    Announcements:

    This Saturday: Virginia Boys and Girls Club at 11:00 AM. Mr. Rogers is helping with unloading an Amazon Truck. See Slack 3rd-f-faith for more information. You can bring your 2.0s.

    Sunday, Feb 26: Red Cross Blood Drive at Epiphany Lutheran from 8:00 AM to noon.

    Near Future: Little League Fantasy Baseball: See Atilla for information on the draft process.

  • Hot Tater

    We had a Hot Tater today. No. Tater is not hot, at least to any of us. Nonetheless, he started us out with:

     

    A short mosey

    20 SSHs in cadence

    10 Don Quixote in cadence

    10 Arm circles in cadence (each direction)

    Dead man’s hang

    Next: YHC (Pigskin)

    Mosey to the front of the school.

    15 People’s Chair Air press in cadence

    10 BTTW Hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s Chair Milkers in cadence

    10 BTTW Australian Mountain Climbers in cadence

    15 Donkey Kix OYO

    15 People’s Chair Muhammed Ali in cadence

    10 BTTW Toe Taps in cadence

    15 Donkey Kix OYO

    15 People’s Chair Lalannes in cadence

    10 Dirty Hookups in cadence

    15 Donkey Kix OYO

    Next Gomer Pyle

    Mosey to the parking lot

    At first lightpole: 10 WWIIs

    Next Lightpole: 15 WWIIs

    Next Lightpole: 20 WWIIs

    Next Lightpole: 25 WWIIs

    Next Lightpole: 30 WWIIs

    Next Lightpole: 35 WWIIs

    Repeat Lightpole circuit starting at 5 SSHs and incrementing by 5

    Repeat Lightpole circuit with 10 LBCs and incrementing by 5

    Next Pauly, who evidently liked the Lightpole circuit so much we repeated with SSHs starting at 5 and incrementing by 5

    Repeat Lightpole circuit with Merkins starting at 5 and incrementing by 5

    Repeat Lightpole circuit with Burpees starting at 1 and incrementing by 1

    Next Atilla

    Mosey to covered walkway and number off 1 to 3

    1 Runs around fence in driveway (timer)

    2 Shoulder-taps

    3 Pole-smokers

    3 times around (3 sets each of runs, shoulder-taps and pole-smokers)

    Next Fireman Ed

    Mosey back to the bleachers

    10 step-ups each leg

    20 Dips

    Back to parking lot

    7 Don Quixote in cadence

    25 Ukrainian Hammers in cadence

    Deadman’s hang

    Number-rama

    Name-o-rama

    Announcements

    Frozen Triangle one week from today (January 21)

    The above write up is at least roughly right.

    Takeout by Pauley

     

    Starbux!

  • Wear Red

    Sometimes, life is fragile. We had a Pax member in Knoxville, Cardinal, who lost his life, at an F3 workout, on his virgin Q. There is a “go fund me” set up. See 2nd F on Slack for more information (Look for Greenbow, today at 7:30AM). People are asked to Wear Red is Cardinal’s memory.

    Also, an F3 brother in Richmond, Jon Michael Freeze lost his life after a run at Christmas time. This is a reminder to appreciate those around you.

    And please bring phones with you at your workouts. You never know if you’re going to need them.

    The workout went like this. First, Music Maestro!

    20 SSH, 20 IWs, 10 Don Quixote, Arm stretch, hamstring stretch

    Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc. This is a favorite quicky workout for me!

    20 Swings

    20 Hammer Curls

    20 Upright Rows

    20 Triceps

    15 Sit and press

    20 Press

    20 Squats Goblet

     

    Run around the island

    11s Squats and Sit and Press with Rifle carry between locations

     

    Run around the island

    11s curls and swings with Rifle carry between locations

     

    10 Burpees

    8s: swings and curls (single count)

     

    20 Dollies, 15 Crunchy Frogs, stretch (right hand/right foot, left hand/left foot)

    Elbow plank to count of 60

     

    Number-rama

    Name-o-rama

    Frozen triangle

    Prayers for those going thru a time of grief., even when the loss has been expected.

    YHC with the take-out

  • Last WTH of the year

    With people out of town, others on the sick list and Roger Roger flying, it was just Lighthouse and me today. 6 trips at a fast walk around the school, 200 merkins and 200 dips. Discussion of coal in Ukraine and what happened when Nixon froze prices (again) in 1973.

  • You’ll have to take my word for it

    I just remembered I never wrote up the WaThoHuk from last Wednesday. It’s because I was the only one. I know illness claimed two of the regulars. And none of the semi-regulars were there. And no one from out of town. So I did my (these days) usual. 5 times around the school, 20 merkins, 20 dips, twice each time around the school for a total of 200 merkins and 200 dips. That left me with enough time to walk around the school one more time. Merry Christmas! Frohe Weihnachten! Feliz Navidad!