Author: Vinny

  • F3 Finishing School

    19 fine young men ready to enter society posted for F3 Finishing School. The air was rarefied, and the links were cuffed. Shall we…

    Coat Check: Helicopters (12) / Invisible Jump Ropes (12) / SSHs (12)

    Mingling: Jacob’s Ladder Clock Work with Merkins (10) and WWIIs (10) at each hour. Mix them all in back and forth – side to side – in the amphitheater parlor.

    Social Graces: Triple Check on stage. Timer has 20 / 15 / 10 Jack Ass Merkins. Gentleman 1 holds elbow plank while gentleman 2 performs kneeling air presses.

    Etiquette: Bottom step of amphitheater – 1 dip. Run to the top and back down to step 2. Two dips. Repeato to the end. Dessert silverware goes above the plate.

    Manners: Mary style. 105 flutter kicks in cadence. 25 arms above the head. 25 arms to the side. 25 arms up at 90 degrees. 30 regular. Merkins Ring of fire – 10 each. 12 burpees OYO.

    The Receiving Room/Social Convention: A reading of 2 minutes of American Hammers by Hardywood*

    Bodos took us out.

    Announcements: No Hardywood 2.0 book signing in 2018. Big things to come in 2019. HDHH today at Longwood. See the Southside guys for the dorm code.

    NNMS: Lots of folks on the mend today. Stay healthy boys and remember, push yourself, don’t hurt yourself. F3 is a cult – I mean ultra marathon – keep drinking the Kool Aid. Stay in for the long haul. Clockwork WWIIs were an interesting twist. Eleven and twelve o’clock turned into an F3 slip in slide, but only good times were had. Today’s video works are an ode to an epic countdown performance – and it was a performance – by our pal and resident Swede, ABBA. He’s a solid dude, and always puts up with our Swedish Chef wise cracks. Love you ABBA. Way to push today fellas. We packed in a lot, and y’all crushed it. *YHC tried to gift everyone 2 free minutes, but Hardywood wasn’t having any of it. Denying the host is a big no no, but in this case, we’ll graduate Hardywood anyway. Atta baby! Consider yourselves all forever Finished.

    Race Ipsa Loquitor – The Beat Down Speaks For Itself

  • Bleeder, Did You Pee?

    An even five posted to start their weeks off right, Batteau style. Here’s how it popped off:

    Swirly Q: SSHs / Helicopters / DQs / Merkins / LBCs … Mosey over to picnic benches. Round 1: 20 dips + 10 incline merkins and run around the small loop. Round 2: 10 step ups + bear craw from curb to curb. 5 merkins at each curb. Repeato x 3. Round 3: 20 sit-ups with feet on the picnic bench + 10 decline merkins. Repeat each round x 3.

    Vinny Q: Indigenous People Run (ground and pound style). Round 1: Rabbit does 20 heels to heaven while PAX does flutter kicks. Round 2: Rabbit does 15 WWIIs while PAX does LBCs. Round 3: Rabbit does 10 merkins while PAX holds elbow plank. … Mosey down the hill of ill repute to the lake for ten burpees OYO.

    ABBA Q: Run around the lake. Alternating lit lamps. First lamp 15 squats. Second lamp 5 merkins. Repeato back to the start. Lunges up the hill of ill repute to the first light. Bear crawl to the second light. Audible back to the flag for Mary. 20 LBCs OYO. Hold Helix squat for 90 seconds.

    YHC took us out.

    Announcements: N/A Congrats to our Bear Creek 10 milers. Sounds like shoes were lost and man crushes were outed. Way to work fellas!

    Moleskin: Another solid hot potato at Batteau. I didn’t really want to run much today given Sunday Funday, but then decided it would be a good idea to run down the hill of ill repute. What goes down, must come up. As we were circling the cold damp lake, YHC noticed a warm spot. Which begged the question, Bleeder, did you pee? To which he promptly responded by blaming Swirly, ABBA or Faceplant.  Which made sense given the flow of the current. (Perhaps you had to be there).

    YHC has really noticed how fast the holidays have become. I challenge all of you to remind yourselves daily to view the holidays through the lens of your children, or the young ones in your family. See the joy and excitement they carry. The passion for the moment during this time of year. Stay in it men, it’ll be truly awesome!

  • Rosalita Ain’t Easy

    Nine butchers showed up for another morning in the cold meat locker. Here’s how the meat was cut:

    COP: LBCs x 40 – Happy birthday week Gumbo! / SSHs x 10 / Helicopters x 10 / IWs x 10 / Russian Soldiers x 10

    New York Strip: Merkins and Mountain Climbers (2-count). 5 Merkins + 5 MCs / 10 Merkins + 10 MCs / 15 Merkins + 15 MCs / 20 Merkins + 20 MCs. Then run to the end of Carillon field and back. Repeato for 12 minutes.

    Ribeye:  Squats + SSHs 5/5 10/10 15/15 20/20. Crabwalk across short Carillon field and back. Repeato for 12 minutes.

    Flank Steak: Flutter kicks (2-count) + Rosalitas. Keeping your feet off the ground for entire rotation. 5/5 10/10 15/15 20/20. Run to the end of the Carillon field and back. Repeato for 12 minutes.

    Back to the Flag: AYG once you hit the driveway.

    YHC took us out

    Announcements: Good luck to the Bear Creek 10 milers this weekend. See Lab Rat or Shakedown if you want in.

    NMS: YHC loves how diverse the daily beatdowns are, which means it is hard to bring something new to the table. That said, my goal today was to do exactly that. Every day we sharpen our physical skills, the hope today was to sharpen some mental skills as well. Get outside of our comfort zones, and maybe even get a little irritated by the workout. YHC thinks everyone wished they were doing something else, at some point today. And that’s good. Pushing ourselves in a multitude of ways is what it’s all about. Routine, in many ways, stymies growth. It was a clean, crisp, cold morning to work and challenge the mind and body, and perhaps approach things a bit differently. Thank you for tagging along. As always, it was an honor and a privilege.

  • Ruth & Ollie and Al’s Toy Barn

    12 Ruth & Ollie regulars and one Al’s Toy Barn FNG posted at Ruth & Ollie for the book signing of all book signings. It went like this:

    COP: Arm Circles (forward & reverso) / 16 burpees in honor of Marv still not posting the BB from last Friday. 16 BBs have been posted since then, and counting. Thanks Marv. / Helicpoters / Invisibile Jump Rope / LBCs / Scorpion Kicks.

    Thang 1: Merkin Beast: 1st round – Wiper Merkins. 2nd round – Wide Grip Merkins. 3rd round – Diamond Merkins. 4th round – HR Merkins. 5th round – Chuck Norris Knuckle Merkins. 6th round – Mahky Mahk look yahrself in the mirrah, form Merkins.

    Thang 2: Partner up: PLTs 4 rounds of 25. 1st round – left side. 2nd round – right side. 3rd round – middle. 4th round – dealers choice (80s & 90s mixed tape style). Heels to Heaven and SSHs for the Six.

    Thang 3: New partners: Catch Me If You Can. Partner 1 polar bears on tennis courts while partner 2 performs 25 hill billies (2 count) and then chases down partner 1 for switcharoo. AMRAP style. Go hard to the whisle.

    Thang 4: Merkin Ring of Fire: 10 merkins while PAX holds plank. After completion of circle PAX bear crawls into the center of the circle to warm up and perform 20 merkins in unison.

    Back to the Flag – YHC took us out.

    For those on the Merkin Challenge, you did 246 plus however many you completed during Thang 3.

    Announcements: YHC’s M has a book release and signing party tonight at Ruth & Ollie in Carytown from 4 to 7. Kids are welcome. Even you Saab!. It’s a children’s book about The Homestead. YHC’s M illustrated the book. Along with free beer/wine and food, the books will be for sale, as well as original art from the books and other unrelated original art. Please swing by if for no other reason than to see YHC in a bow tie and TYA in his Yard Khakis.

    Moleskin: Today was a great day to be out. Glad to have y’all on board and welcome Toy Story. You can’t post to your first beatdown in a blue Mini Cooper, profess to be a film maker, and walk away with any other name. I know, Lab Rat will have some “better” offering. Hardywood also has a book signing tonight. It’s in WACO, Texas. Something about animal husbandry. See him for more details.

  • “We Bang ‘Em Out!”

    Seven people who didn’t stay up to watch Boston win another ring posted at Batteau for our weekly edition of Handoff-o-rama. This is how we do it…

    Swirly Q: COP IC – SSHs / DQs / Helicopters / LBCs. Mosey to picnic tables. Incline merkins x 10 … Dips x 15 … Stepups x 20 (10 each leg). Repeato x 3. PAX planks. various formations mixed with 10 HR merkins … 10 knuckle merkins … 10 wide grip merkins.

    Bleeder Q: Crazy 888s. Run figure 8 loop around the driveway by the Stonehouse. Start and finish each lap at the cross-section of the figure 8. At the completion of each lap, bang out 8 Lt Dans and 8 Scorpion kicks. 8 Loops total. Fast PAX ran an extra loop sans excercises.

    Vinny Q: Mosey to pasture on left side of the Stonehouse. Form home base at a tree. Polar Bear to an assigned tree and back. Next – Russian Soliders to next tree and back. Next – crabwalk to next tree and back. Finally – sprint to next tree, bang out five burpees, sprint back to base tree. Mosey back to driveway loop for ascending incline / decline merkins with lunges. To 10. Back to the flag for Mary IC: Heels to Heaven x 10. Crunchy Frogs x 10. American Hammers x 10. 6:15 a.m.

    Faceplant took us out.

    Announcements: Ghost Flag will be up Sat. at Dogpile. Nano region who brings the most qualifying FNGs wins. Adult males 18 and older.

    NMS: Last weekend during CSAUP second F, there were lots of important discussions about many worldly topics. Why wearing jeans is inappropriate. Explaining to TYA what yard khakis are. Seasonal dictations for cords and seersucker, to name a few. Mixed in was the offering by Swirly that we don’t “do merkins,” “we bang ’em out!” We don’t “do SSHs,” “we bang ’em out!” Well said Swirly. I couldn’t agree more. So as we go forth men, don’t do today, bang it out!

  • Tomorrow Isn’t Guaranteed – But Today’s Beatdown Is

    29 Fall Lovers posted at 45 MOM for the annual gathering of the changing of the seasons. The air was cool and crisp, and it went down like this:

    Mosey to COP. Lineup and army crawl across the field.

    COP: Helicopters IC / Invisible Jump Ropes IC / Arm Circles IC / 5 burpees OYO / LBCs IC. Mosey to the tennis courts.

    THANG 1: Super Dora. 200 Merkins. 400 SSHs. 600 Flutter Kicks (single count). Timer runs to the end of the 4 tennis courts and back.

    THANG 2: 4-Corners. 10 burpees. 10 burpees. 10 burpees. 10 burpees.

    THANG 3: Tug-O-War. Teams of 4 squared off round robin style. 4 rounds for each team.

    MARY: WWIIs IC waiting on the six. 60 seconds of pain – six inches – Swirly count. 5 burpees OYO.

    YHC took us out.

    Announcements: CSAUP this Sat. 7:00 a.m. Shelter One at FHP. See TYA. Hammers and Ales 11/10. See Viral. Coat donations on Saturdays. See Marmaduke.

    NMS: YHC arrived on the scene in time to set up the tug-o-war under cover of darkness. Swirly knew something was up. No one else was there. PAX poured in and by 5:27, at least three clean white shirts were spotted. Nope. Not here. Not today. 5:30. Time to go. Mosey to the COP field. Thanks to our three bretheran in white, army crawl start – one side of the field to the other. Get out your Tide sticks, boys.

    YHC had no idea how long the Super Dora would take, but on this cool, crisp morning the PAX blew through it. Solid mumblechatter throughout. I guess next time we’ll hold the Merkins for the 600.

    Tug-O-War was solid as always. Teams were uneven, but NBD. The point was to duke it out, and that we did. Thank you Kubota for lending the rope.

    Welcome WACO. WACO advised that he is a man of many hats. As was David Koresh. Flange (who brought WACO) advised that he is a wedding planner. David Koresh was ordained (close enough). David Koresh was a student. WACO is a student. YHC liked Wedding Planner initially, but upon reflection, felt it did not run deep enough. WACO may run to deep, but it sticks.

    On the way out, YHC shared that we lost an acquaintance yesterday – Rich Tandler of NBC Sports Washington. I didn’t know him well, but knew him, and had shared several beers with him over our love for the Redskins. Yet another reminder not to sleep in. To go and get it, because you never know when your turn is up. YHC was thankful for all that the morning brought, even the white shirts.

    Res Ipsa Loquitur – The Beatdown Speaks For Itself

  • Spring Break 1997: Cancun

    18 Pauly Shore look-a-likes posted for Spring Break 1997: Cancun. It was so hot, it took four to make a thing go right. Here’s how it went:

    Vinny Q: Invisible Jump Ropes IC / Helicopters IC / SSHs IC / LBCs IC / Scorpion Kicks IC. Mosey to boulders lining road near toll booth. Hot sand Indian run: PAX works beach body incline merkins while lead beach goer squeezes out 10 decline merkins then runs to the front of the stage (head of the line). Repeato through the PAX. Everyone’s gotta get swole.

    Handshake Q: Mosey from the beach for GTL at the rusty cage. 5 pull-ups / 10 dips / 15 WWIIs x 5.

    EF Hutton Q: Mosey to the board walk for memories of Spring Break 1997. Pauly Shore – Jenny McCarthy’s AKA dying cockroach hand taps – 25 each x 3. Body By Jake doesn’t happen on its own. Monkey humpers in cadence … In Living Color.

    BT Q: Mosey to the mosh pit (amphitheater) for ascending squats. Downtown Julie Brown style. Ascending curb crawls – to 5 – boot and rally style.

    Back to the flag: Sugar Sock took us out.

    Announcements: CSAUP 10/20. See Pre-Blast.

    NMS: YHC saw the open Q sheet last night and jumped at the chance for a rare WDog hot potato. As always, it did not fail to deliver. During EF Hutton’s Q, one of our brethren PAX – name to be protected in case his M is reading – took one look at Pauly Shore – Jenny McCarthy’s and proclaimed: that’s more like Spring Break 1997 Cancun. Thus, a theme was born. If you know, you know.

    Enjoyed the day as always men.

     

  • Tomorrow is a 4-letter Word

    Four Batteau regulars posted for pomme frites Monday. Here is how it was prepared and served.

    Swirly Q: Mosey to rock quarry (bottom of maintenance hill) to collect coupons. Deliver coupons to jungle gym. COP: Helicopters IC / DQs IC / Imperial Walkers IC / Merkins IC. First set with coupons: 10 overhead presses / 10 WWII overhead presses / 10 dips / 5 pull-ups x 3. Second set: 10 curls / 10 decline merkins / 10 incline merkins / 5 chin-ups.

    Crossroads Q: Mosey to tennis courts for 4-corners x 3. 10 merkins / 8 burpees / 10 merkins / 6 burpees. Finish with 80 LBCs.

    ABBA Q: Mosey to bottom of Mt. ABBA (bowl between jungle gym and Forest HIll). Charge Mt. ABBA up to sidewalk at Forest Hill – 5 flutter kicks. Retreat back down to the bottom for 5 more flutter kicks. Repeato x 5.

    VINNY Q: Mosey to the swings. Partner up. Partner 1 completes 30 SSHs while partner 2 completes swing planks. Second round with 25 SSHs. Third round with 20 SSHs. Back to the flag.

    YHC took us out.

    Announcements: CSAUP on 10.20 – stay tuned for BB.

    As most of y’all know, YHC has been dealing with a bad case of poison ivy. Then now, a bad reaction to the medicine prescribed to alleviate said poison ivy. Let’s just say I’d take the poison ivy itch over the nonsense being levied by the medicine. The point is not to complain, but rather to recognize and remind myself that we all are dealing with something. Whether it be mental, physical, or both, the excuse to stay in bed and get back at it tomorrow is real and present. This morning was one of those croassroads for me. But knowing my boys would there today, and there was nothing I could do about it anyway, I posted. It got me thinking, “tomorrow” really is a 4-letter word. Not in the traditional sense, but in that it can promote laziness and complacency. It carries with it a dangerous snowball effect that flies in the face of what F3 truly stands for, at least in how I see it. So go out today and scratch that itch – just hopefully not the one that has gotten me all out of whack.

     

  • The Murph: After Dark

    11 WDog regulars posted today to take on The Murph, two of whom were first timers to the prescribed beatdown.

    The Murph: Run 1 mile. Stop 3/4 of the way for planks to collect the six. Head into the rusty cage as one.

    10 sets: 10 pull-ups / 20 merkins / 30 squats

    Run 1 mile back to the flag. Stop 3/4 of the way for 10 helicopters IC to collect the six.

    Elliot took us out.

    Announcements: CSAUP on 10/20. See TYA for details / Marmaduke is collecting winter coats on Saturdays at either AO for the forseeable future. Let’s help him out. Kids, adults, all sizes are welcome.

    Moleskin: Today we were without Sippy Cup (who reportedly stayed up late watching his beloved Cubs lose in 13 innings to the Rockies – sorry dude), which means we were without light. Which means the journey into the rusty cage was treacherous. Not being able to see your hands in front of your face made things interesting for a bit. Hardywood was up to the challenge though, and lead the way. It was as if he turned off his vision and followed the smell of rust, sweat and promise. The night vision set in as we arrived, and we got to work.

    YHC has only experienced The Murph twice prior to today, but really likes what is stands for. F3 prides itself on “push yourself, don’t hurt yourself,” and there may be no better example or opportunity to do exactly that, than The Murph. Whether you’re an FNG or a 4 year vet, this beatdown forces you to push your limits for a full 45 minutes, and it does so with a complete body workout. On top of that, it forces you to check yourself mentally. A lot of what we do during our workouts in physical, but the mental sharpening and focus is equally important. The Murph ensures mental strength is a focal point as well.

    It was the perfect morning for The Murph, and I was honored to have y’all along for the ride.

    Res Ipsa Loquitur – The Beatdown Speaks for Itself.

     

  • No Swirly But Plenty of Poison Sumac

    Five Monday morning warriors – one covered in poison sumac – posted for the customary Batteau hot potato beatdown that went a little something like this.

    COP: Imperial Walkers IC x 15 / Helicopters IC x 15 / Russian Soldiers IC x 15 / Merkins IC x 10

    Mosey to bottom of maintenance hill. All trees on the left perform 7 merkins. Lunges in between. Repeato back down the hill with 7 merkins and Russian Soldiers.

    Mosey to bottom of Love Hill. Partner up. Partner 1 runs to top of hill and back. Partner 2 crawl bears. Switch and repeat. Next round Lunges. Third round triple jumps. Complete to the top of Love Hill.

    Mosey back to bottom of maintenance hill. PAX grabs rocks. 20 overhead rock slams. Carry rocks to tennis court. Partner up. First round. Partner 1 runs suicides while Partner 2 planks with rock on his back. Second round Partner 2 elbow planks with rock. Third round Partner 2 planks with right hand on rock. Fourth round Partner 2 planks with left hand on rock. Ditch rocks. Plank up – wide. 10 merkins with left leg off the ground. 10 merkins with right leg off the ground.

    4 corners x 2: 5 merkins. 20 LBCs. 30 squats. 10 Merkins.

    Back to the Flag – ABBA took us out.

    CSAUP – 10/20. See TYA.

    MOLESKIN: Last Wed Flatline took us over to the water reservoir at WDog. A simple yet lethal triple check. After sliding down that hill three times YHC worked up a bad case of poison sumac, or whatever. Admittedly, YHC gets said poison whatever, whenever the word is uttered. Y’all don’t want to see where it is, just know it’s there, and it’s bad. Typing this BB from the docs waiting room, looking oh so forward to that steroid injection. Good times.

    Aside from that, we all wondered where Swirly was. Glad to know he was up and at em at Hoedown. Congrats on one year out there to Tuckahoe’s finest.

    Make it a great week men!