Author: Vinny

  • Nothin’ But Time

    Seven plus one LIFO plus one really LIFO, made for 8 (and sort of 9) dancers in the rain. Here’s the program.

    COP: Deadman Hang OYO / Cross legged deadman hangs OYO / Imperial Walkers x 10 / Russian Soldiers x 10.

    Super Dora: Boris Becker Style – First round = 200 Burpees. Second round = 400 SSHs. Third round = 600 Flutter Kicks (count amongst yourselves). We split up Upchuck and Handshake so there wouldn’t be any “discussion about how to count.”

    Wall of Fame: Grab a seat on the wall for another prize-less contest. Sit on the wall until there is one PAX member remaining. If you fall off the wall, take a lap around the black top and bang out 10 Merkins at each corner. Then get back on the wall. At the five minute mark there were three left (Hardywood, Probation and Swirly). Time to up the stakes. Hold right leg straight out in front. One minute later, we had a winner. Swirl Y. Congrats brother, give me your t-shirt size. PAX makes one final lap around the black top with 10 variation Merkins at each corner. Merkins / Chuck Norris / Wide Grip / X Merkins.

    Quarterback Sacks: Dexter Manley sacked COVID-19, so at Bone Thugs request, we banged out 72 LBCs while surrounding America. ‘Merica!

    BTTF: Swirly took us out!

    Announcements: Crickets

    Prayers: Be mindful of the mental health consequences of COVID-19. Take care of yourself and others around you. Bone Thugs’ wife is starting her doctorate degree program. Kick ass Tammy!

    NMS: You hear a lot of people say that they have nothing but time on their hands these days. While that may be true for some, YHC is super busy, as are others. That said, sometimes 45MOMM does feel like it takes longer than the beatdowns at other AOs. So, today we exaggerated the point with Super Doras. Just a nice slog in the warm rain and humidity.

    As I near my move to Charlottesville, it has been noted by several of you that I must be trying to piss y’all off with these beatdowns, in order to make the breakup easier. Yep. It’s all I can think to do.

    TYA buzzed the tower this morning. He’s somewhere near Memphis. Great to see him out, and getting it in.

    Another awesome morning today men. If you’ve been with me the last few days, enjoy shampooing and buttoning the shirts.

    See you clowns Saturday!

  • Korean Wine

    Two groups of six showed up for Vinny’s Greatest Hits: Volume II. Time to warm up the pipes.

    Kegel Exercises: Mosey to the Carillon for – Helicopters x 11 / IWs x 11 / Merkins x 11 / Scorpion Kicks x 11 / Russian Soldiers x 11

    Macarena Merkins: Mosey to Penny’s Pub. Grab 2 coupons each. Set up wide enough apart to be able to do traditional merkin in between the coupons. 3 rounds of 15 OYO. First round regular stance. Second round wide stance. Third round narrow stance.

    Begin in Merkin position in-between coupons. Left hand up on coupon followed by right hand up on opposite coupon. Left hand down; right hand down. Shoulder tap. Shoulder tap. Merkin (that’s 1 Macarena Merkin).

    Pipe Loop 11s: Begin at the spill out point of the trail loop with 1 LBC. Bear Crawl or Crab Walk to the head of the trail to perform 10 Copperhead Squats. Commence misery.

    BTTF

    Announcements: Nothing in particular

    Prayers: Be mindful of the mental health epidemic that COVID-19 is producing and will continue to produce. Look to EH now more than ever. Be a friend. Be an inspiration. Be there.

    NMS: Thanks to the First Watch crew for posting to WDog today to send me off. Much appreciated. After yesterday’s ground and pound, it was time to get the legs in on the action. Pipe Loop 11s are a special breed of hurt and fun that we are only able to experience this time of year. At least half of the boys finished before we had to head BTTF. Well done. That was like completing the ‘ole 96er, but without the t-shirt.

    Continue to do what you do men. I for one am honored, humbled and inspired to see it first hand everyday.

  • Chesterfield’s Finest

    Nine fielders and a DH posted for Vinny Ball as things begin to open up and the return of major league baseball is imminent. Grab your can of lip and slap your finger, it’s time to Play Ball!

    Warm-up lap around the first field then assemble for COP:

    Willie Mays Hayes x 9 / Arm Circles Forward & Backward; Big and Little: all x 9 / Imperial Walkers x 9 / Helicopters x 15

    Vinny Baseball: Home plate x 1 Heels to Heaven. Run to first base x 10 Burpees. Back to HP x 1 then back to 1B x 10. Then to 2B x 20 Chuck Norris Merkins. Back to 1B x 10 then back to HP x 1. Repeat all bases back to 3B for American Hammers (2-count) x 30. Back through the bases and repeat all the way around to HP for 40 (2-sets for a total of 80) Flutter Kicks (2-count).

    Next: Bear Crawl from HP to 1B. Hold Elbow Plank for 2:00. Crab Walk from 1B to 2B. Hold 6 inches for 2:00. Lunges from 2B to 3B. Arm Claps for 2:00.

    Mosey to back field for BP.

    BP: Each player takes six cuts (3 from each side of the plate). Batter then calls out an exercise x 6.

    We saw Burpees, Copperhead Squats, Spider Merkins, 6 dozen – thanks Tobit – LBCs, Walk-Off Merkins, HR Merkins, among others.

    BTTF

    Announcements: Everyone has chickens

    Prayers: Handshake’s family lost their 12 year old pooch yesterday, unexpectedly. Remember all the good times brother, it’ll get easier.

    NMS: As I wind down my time before our move to Charlottesville, it’s important that I continue to realize all that F3RVA means to me. Seeing my brothers out every morning is such a great way to be reminded. I know I haven’t been out much lately, my stupid feet, but the boost I get when I do get out, is just awesome! I was glad to see my No Toll brothers this morning. Even though, they might be the reason everyone has chickens.

    Can’t wait to SYITG!

  • Nobody Bothers Me

    Four wild and crazy guys posted to get in some miles pre and post DP. Bone Thugs and Vinny ran the traditional route. Hardywood and Swirly ran over from FHP like the Alex Smith studs that they are.

    Bone Thugs made his maiden Breakfast Club voyage today. Proud of you brother. Keep posting’ and pushin’.

    What an awesome morning to get out and get it in. Stay safe, and stay strong.

  • Picnic For Two

    Two Mondays in a row, Swirly posted solo to Batteau. YHC told him yesterday he’d have company today. Away we went.

    COP: SSHs / DQs / Helicopters / Imperial Walkers

    Young Man’s Game: I saw a neighbor trying this last week, so I decided to BETA test it with Swirly. I doubt we’ll be seeing it again, but it was worth a shot. Broad Jump then six quick backwards shuttle steps to the original jumping point. Repeat x 10. On tennis courts at least, this was very jarring.

    Line Tracers: Tennis Courts – out and back, tracing all lines. After each of the three rounds, a 20 set of varying Merkins.

    Downhill From Here: Mosey to the rock lockers. Grab a rock. 8 rounds that included sets of 10 of varying exercises: Curls / Standing Presses at the top; Incline Merkins / Dips at the bottom. (Vinny may have called for dinosaurs near the end of this).

    Clean-Up: Grab a picnic table. Three sets x 10 each. Incline Merkins / Dips / Step Ups (5 per leg).

    NMS: I’m embarrassed to say how long it’s been since I posted to Batteau. It was awesome getting out this morning and hanging with Swirly. Great opportunity to grab a sweat and catch up.

    Small group workouts are as much about mental health as physical health. Virtual beatdowns are good for now, but they can’t replace what we truly have. Stay safe and even keeled.

  • Jars of Clay

    The perfect number of law abiders posted in the gloom for some decompression. What a beautiful morning to break it down.

    COP: Mosey to Carillon patio for some SSHs / Helicopters / Russian Solders / WWIIs / LBCs / Scorpion Kicks. Hardywood got chickens, so we broke out an old warm-up from our wrestling days and introduced the PAX to the Duck Walk – thanks for the help on that Swirly.

    Jars of Clay: Swing by and see Penny to grab some jars of clay. Down to the amphitheater. Each step perform 3 coupon Rows with each arm.

    Mini Michigan: There were others at the Carillon Field, but we were able to safely share. Line up at the end of the field. 40 yard dash with a 20 yard taper to a stop to follow. Seven rounds.

    Yoga Mat: Some halftime stretching to loosen up the legs after the sprints.

    Touch-a-Sapling: Partner up (Coronavirus style). Partner one runs to trees while partner two performs various exercises. Round 1: 9 trees / hold coupon above your head. Round 2: 6 trees / Coupon Presses. Round 3: 3 trees / Incline Merkins. Round 4: 1 tree / run to the playground and back.

    BTTF: 20 Werkins OYO.

    Announcements/Prayers: Lots to pray for these days. Lots to also be thankful for. We saw a beautiful and powerful sky this morning. A reminder that we are not alone in this. A reminder that this too will blow over.

    Prayers for Try Hard and his family in PNG, doing God’s work. Goldberg separated his shoulder (again, I think). Get well soon brother.

    There is talk of dividing up Dogpile into more regional workouts, for now. This is a good idea. Let us know if you are taking the lead in your region.

    Lots of random chatter this a.m. as always. Hardywood loves Jars of Clay, and is planning to host a bi-weekly farmers market at his house (mostly chicken product and bi-product).

    My house is officially on the market. Hurry up and buy it before Fran Drescher does.

  • “Allison, this is the only size they come in”

    22 Social Distance Runners and Riders posted (in small groups) to get their minds and bodies right.

    The route: Grove to Boulevard (turn left) to Hanover (turn right) to negative split timer. Turn around come home – faster. Negative splits were the order of the day.

    4 milers: 23 minutes out / 22 minutes back.

    5 miles: 23:30 out / 21:30 back.

    6 milers: 24 out / 21 back.

    Push yourselves. Don’t hurt yourselves. The other order of the day.

    Prayers to everyone as we/they navigate through these uncharted waters. But know this, it will pass, and when it does, we’ll all be better and stronger on the other side.

  • Inner Wilson

    Four posted to see what Vinny had in mind. Audible. Al La Carte. Hot Potato. To the stage to exercise our Inner Wilson.

    COP: SSHs x 20 / Russian Soldiers x 10 / Hillbillies x 10 / Imperial Walkers x 10 / Helicopters x 10 / LBCs x 10.

    Partner up (spaceees, no toucheeees): Lazy Corona-Dora – Round 1 = Partner 1 holds elbow plank for 45 secs. Partner two performs HR Merkins. Race to 100. Round 2 = Jump Squats to 200. Round 3 = Partner one does 30 WWIIs as the timer. Mountain Climbers (2-count) to 300.

    Swirly Q: A plethora of stretching and core exercises. Boat Holds, Scorpion Kicks, Inverted Scorpion Kicks (Because I was inverted [Goose]), Plank-o-rama. Exit stage right for three rounds of Dips x 10 / Decline and Incline Merkins x 10 each.

    Greenbow Q: Virus Multipliers – Merkins and WWIIs. 1 x 1 / 2 x 2 / etc, all the way to 10. BTTF

    Jaqué Penné took us out.

    Announcements: N/A

    Socially Distanced Moleskin: YHC had all kinds of plans for today, given that I stumbled upon the Q opportunity yesterday afternoon. But then it rained, and it rained, and it rained. Not feeling the backstroke today, so we channeled our Inner Wilson and headed for the stage for a Cold and Wet Potato. As was noted several times, the ole ground ‘n pound will sneak up on ya real quick.

    As we continue to navigate these uncharted waters, let us continue to be mindful of the qualities of a leader. One of our founding fathers (F3) seemingly needs a refresher course. Let us show him, and others the proper way. For instance, we all get hair cuts and we all eat out. Think of those folks in these times and send them whatever financial or emotional support you can. Buy gift cards, send Venmo tips, whatever you can do. And, when possible, invite them out to F3. Now is the exact right time for them to join us. Help them see that light. Show them that they are not alone.

    Stay positive men. See the good in all of this. But if you do stumble into darkness, reach out. We are here for you.

  • Exactly Ten

    Pursuant to the Governor’s State of Emergency Order, ten cautiously optimistic F3RVAers posted to see what YHC had in store. Masks on:

    Mosey to Police Monument for COP: Tom Brady = 20 eaaaasy Helicopters plus 2 nonsensical Burpees / Imperial Walkers x 10 / Russian Soldiers x 10 / WWIIs x 10 / Scorpion Kicks x 10 / HR Merkins OYO x 10. Mosey to Cary Elementary

    High Energy Dora: Round 1 – HR Merkins x 100. Round 2 – Flutter Kicks x 200. Round 3 – Swing Planks (200) and Freddy Mercurys (100).

    Mid-Stream Stretches

    Mosey to Water Treatment Hill AKA Stink Hill for Triple Nickel. Bernie Sanders up the hill. Jump Squats x 5. Back down the hill. Round 1 – LBCs. Round 2 – Mountain Climbers. Round 3 – SSHs.

    Mosey back to Police Monument the long way. Speaking of old NFL guys who should retire, but instead continue to make poor decisions (TB12), Jason Witten is now a Vegas Raider. Burpees x 3 OYO.

    BTTF

    NMS: It was nice to get off campus today and see tons of people out (in small, appropriately spaced out, groups) enjoying the nice weather and appropriate camaraderie. I for one needed the 2.5 miles that we accumulated during the beatdown.

    As we continue to pass through uncharted territory, let us all be mindful of those truly in need; of those who may be scared and unsure. Our parents, our kids, our friends, whoever it may be, let’s do all we can to help them through. Let us lead by example, and make those decisions that are best for everyone, even if we may not agree.

    Welcome Smaht Pahk. Nice to see you hand it to your old man, Pucker, this morning. An infusion of young blood is always good for this group.

    Have a great day men, and be safe!

  • Attention All Shoppers

    Eight shoppers posted to get their spring fashion in order. Here’s what they decided on:

    COP: SSHs x 20 / Helicopters x 10 / Imperial Walkers x 15 / LBCs x 10 / WWIIs x 10

    Shirts: Mosey to the Penny Stage to collect coupons (sadly, all but ten have been destroyed). Collect coupons and mosey to Carillon Field for an audible:

    PLTs x25 x 4 rounds. First round = Left Side. PAX runs to end of the field; Bernie Sanders back. Second round = Right Side. PAX karaokes to middle of field and back. Third round = Center. PAX skips to middle of field and back. Fourth round = Dealer’s Choice. PAX crab walks across short field and bear crawls back.

    Pants: Mosey to bottom of amphitheater. Dips x 3 on each step all the way out.

    Outerwear: Jack Webb’s with coupons (modified). 1-3 ratio. Rounds 1-8 with Incline Merkins on the coupons and corresponding coupon presses. Rounds 9-10 sub in curls for coupon presses. Return coupons to stage.

    Check Out: BTTF stopping at the bottom of the bowl for three Burpees.

    Naked Moleskin: What a perfect morning for a beatdown, and a great group to lead. We are glad to have Jon-Marc Haden (Jaque Penné) join us. With a name like that, he has to come back.

    Have a great day men!