Author: Rosie

  • White Deer at the Circus

    9 faithful circus goers showed up in the rain for a little iron work and it didn’t take long for the PAX with raincoats to shed them.

    THE THANG

    COP

    15x Don Quixote, 25xSSH, 10 Kettlebells Swings followed by 10 merkins OYO 4 rounds

    Short farmers walk mosey to bus loop for 4x4x4 – Do each of the 4 exercises 4 times, through 4 rounds

    Round 1 – Goblet Squat, Electric Slide, 1-leg Deadlift, Lunge

    Round 2 – 1 arm swing, clean, press from rack, row (start with weak arm), Repeat Round 2

    Partner up – Round 1 – P1  Bridge/Press/Pullover while P2 Farmers walk to the end of the loop and back, flapjack

    Round 2 – P1  Goblet Squat/OH Press, P2 karaoke w/ Kettlebell

    Round 3 – P1  Clean/Squat/Press, P2 farmers walk

    Round 4 – P1  Merkin/Row, P2 karaoke w/ Kettlebell

    Bonus Round – Repeat Round 1

    Figure 8 x 15 IC

    Mary w/ Kettlebell American Hammers – HoneyDo Count x 10IC WW2 situps w/ Kettlebell x 10IC Superman Flutterkicksx30 IC Heels to Heaven x15 IC

    MOLESKIN

    Welcome to the #CircusMaximus White Deer.  Good to see you out.  I hope the lack of running worked out well for you.  YHC has done plenty of running recently and wanted to mix it up a little while keeping the kettlebell in our hands for most of the workout.  The covered sidewalk was useful for the exercises on the ground although the heavy rain did hold off for the whole workout.

    Minimal mumblechatter this morning, although YHC did hear a few groans about the merkin/rows, those are not easy.   YHC missed the first part of the conversation but coming into the tail end of a conversation is the best way to spread rumors.  YHC heard something about deportation, DK’s kids and dreams coming true…YHC was aiming for a higher flutterkick count but Toga pointing out YHCs shoe was untied threw off my count and saved the PAX from excessive flutter kicking.

    A few new compound movements thrown into the mix today to introduce the PAX to a few more options.  The consensus of the regulars is that this is a good curve thrown into the week of typical boot camp workouts.  Those PAX that are regulars at other AO’s are invited to join us if they are seeking a little variety in the workout routine.  DK was EHed into the Q for next week during one of the farmers walks so we’re looking forward to that.

  • Who’s Sally

    On what was forecast to be a cold wet morning,  9 RVA pax and a Raleigh visitor showed up to a beautiful sunny and 70 morning.   Maybe not 70 but the sun came out as this went down:

     

    THANG

    Warm up DQx20, Arm circles x10 forward and backward

    Slaughter starter 20 burpees OYO, SSHx25

    Mosey to the pull up bars for the front 9. 3 pull ups, 6 decline merkins and 9 Richard Simmons – repeato x3

    Mosey to the amphitheater for an intro to Sally.  “Flower” by Moby.  Start in merkin position, when you hear “Bring Sally up” go up and “Bring Sally down” down, ideally without touching the ground but no shame in going to the ground or to your knees.

    Up the steps. 1 left leg step up, 1 right leg,  then 2 left,  2 right,  increasing to the top.  30 dips at the top.

    Back down for Sally, this time on your 6. Sally up – 90 degrees, Sally down – 6 inches

    Mosey to field for escalating 4 corners.   Corner 1, 10 monkey humpers, corner 2 10 MH, 20 flutter kicks,  corner 3 10 MH, 20 FK, 30 plank Jacks,  corner 4 10 MH, 20 FK, 30 PJ, 40 mountain climbers

    Mosey to Carilon for Stairway to seven.  1 burpees, 1 incline merkin at the bottom,  up the steps,  1 squat at the top.   Repeat increasing up to 7 of each.

    Mosey back to the pull up bars for the back nine.   Repeat earlier sequence until Q says stop.   3-4 rounds.

    Mosey back to parking lot for Mary.  American Hammersx25, Hello Dolliesx25, Alabama prom dates x25, Rosalitas x25, LBCx25.

    Moleskin

    Glad to show our visitor from Raleigh what has been called “the best AO in F3”.  So many things to do it was my pleasure to lead the PAX for the first time at Dogpile.

    The PAX was introduced to Sally in the amphitheater and YHC felt a little pride when Swirly declared he was not a fan of Sally.  The above video inspired YHC and may be a new RVA challenge.  The 20 burpee delayed slaughter starter surprised a few.  Mumblechatter was limited until Sally showed up but everyone pushed through both rounds well.  Someone reminded me that it was a good thing Fudd wasn’t there for YHC’s complicated instructions for the steps.  Winstons pounded through the work and seemed to get faster through the Stairway to 7.

    Another great 2nd F at Ellwoods.  As most people say it’s the 1st F that brings men out and the 2nd that keeps them coming.  YHC audited a Lexington, SC AO Tuesday and Corporate got the full report that RVA was well represented.  Successful AO launches this past week.  Back for more this week, Q sign up is full for the front end of the week with the exception of the #SpiderRun.

    Hit ‘em well

    Rosie

  • Fire Drill

    5 strong escaped the fartsack this morning to brave the cool spring air at Source of Truth.   This is how it went:

    THANG

    Mosey to the front of the school for warm-a-rama.

    25 x SSH IC, 1 burpee

    10 x Arm circles each direction IC, 2 burpees

    10 x DQ IC, 4 burpees

    20 IW IC, 8 burpees

    On the mosey through the parking lot toward the basketball courts stop for a quick Parking Space Tracer.  Continue to the basketball courts for Elevens.  Use the corners of each of the 4 courts for each set, sideline to baseline across the courts.

    Round 1. Merkins/Richard Simmons, lunge on the baselines of the courts.

    Round 2.  Monkey humpers/hello dollies, bear crawl the baselines.

    Mosey to the front of the school and split into 2 groups.   Group 1 does an exercise while Group 2 takes a lap around the lot.  Balls to the wall, box cutters, squat jumps.

    Mosey to the grass in front of the school for what YHC called a Fire Drill.  Circle up.  Fast feet until one pax says “Fire”, all stop, drop, roll to one side,  do a merkin, roll the other way, another merkin, back up to fast feet.  Rotate “Fire” call through PAX twice.

    Back to flag for Mary.

    Flutter kicks, Alabama prom dates, American hammers, LBC.

    COT.

    MOLESKIN

    -Tclaps to Lab Rat for the “corporate challenge” this week, hitting an AO everyday for the past week and completing it this morning with the long hike to SOT.

    -It was good to see that Bleeder’s knee does not affect his bear crawl speed as he left the rest of the PAX in the dust in Round 2 of the elevens.

    -The Fire Drill was a question mark coming in but seemed to be appreciated and according to the PAX we may see that come up again.

    ANNOUNCEMENTS

    -Spring has sprouted multiple new AOs around RVA. Tuesday am – Daville is up and running strong, SpiderRun kicked off yesterday to positive reviews and will apparently be great BRR training.  Wednesday and Thursday next week kick off WDog and CircusMaximus.  Bring your own kettlebell and block each week to CircusMaximus on Thursdays at Godwin unless otherwise instructed.

    Thoughts and prayers with Chum Bucket and his family.

    Burn after reading,

    Rosie

  • Ciabatta, ciabatta and more ciabatta

    A clear and comfortable 53 degree morning brought 5 PAX to the Source of Truth for some work that hasn’t been seen in RVA recently.  YHC found a new Ciabatta app for my mobile device to guide us through the workout.  Here’s how the ciabatta was made:

    Mosey 1 lap around the track for a quick disclaimer and COP.

    20 SSH IC, 20 IW IC

    Mosey to spot on the track next to the bleachers to introduce the Ciabatta workout and app.  20 seconds of work, 10 seconds of rest.  4x times for each exercise in the combo, rest 40 seconds, start the next round, rinse and repeat.

    Round 1 – Burpees/WWII situps

    Round 2 – High knees/plank

    Round 3 – Dips/Freddie Mercuries

    Round 4 – Hello Dollie/Jump Squat

    Round 5 – Skaters/Muscle Ups

    Round 6 – Merkins/ABCs

    Round 7 – Flutter Kicks/Plank Jacks

    Round 8 – Jump Lunge/Heels to Heaven

    Mosey back to the flag for COT.

    NM:

    DK showed up this morning ready for a duel but apparently did not let his foe know of the beginning date.  Alas, we will have to wait until he returns from his anti-weight loss basketball watching trip.

    YHC had alternate plans in mind for this morning but found the tabata app and decided to give it a try since it had only shown up in short appearances in RVA recently.  Mumblechatter was strong this morning for the first half of the ciabatta.  Swirly saw some NFL combine video of things that cannot be unseen and only he can tell.  Fudd and DK had a moment during the rest portion of the ciabatta admiring the clear, starry sky.  Once we got to the second half of the workout the mumblechatter tapered and the focused work continued.   All were reminded, per Toga’s instruction, to keep the form on the planks for maximum effectiveness.  Keep those cages tight gentlemen.

    Some tweaks to the program may be needed to adequately test the PAX but overall YHC was happy with the app and the alarms to start and stop.  It was also noted that this was a knee problem friendly workout, unfortunately Bleeder needed a day off after 2 days of posting without a bike.  Wilson and his bum wheel appreciated the lack of running.

    Thoughts and prayers go out to the Mauck family.  Page Mauck was a beloved teacher and coach at Trinity and a neighbor of YHC, that DK, other PAX, and their children have had the privilege of knowing.  Page passed away this past weekend in a single car accident on Old Gun Road.

    Be safe and keep working to get better everyday.

    Rosie

  • Nicole visits NoToll

    15 faithful and 1 FNG posted at NoToll on a day that was had to call the gloom.  Here’s how it went down:

    COP

    Don Quixotes x 10 IC, Copperhead squat x 20 IC, SSH x 25 IC, Merkin x 10 IC, LBCS x 20 IC

    Mosey to the pavilion for Nicole.

    20 min timer.  Derkins AMRAP, 1 lap around the soccer field,  Dips AMRAP, 1 lap,  ball dippers AMRPA,  1 lap,  rinse and repeat for 20 min.

    Mosey to basketball courts.

    Partner suicides

    1 partner runs a suicide while partner 2 does AMRAP of exercise.

    Round 1 – Burpees

    Round 2 – LBCs

    Round 3 – Box Cutters

    Ring of fire.   Start in Al Gore, first time around 10 merkins, stay in plank after merkins, round 2 back up for Al Gore after 10 merkins.

    Short mosey back to shovel flag.

    COT.

    Great work today men.   Welcome to Mike Goldman, Gumbo.  Gumbo is a long time buddy of YHC and I have had him in the EH for a while and glad he finally posted.   YHC will admit to thinking about his F3 name prior to him posting and was happy to hear he cleared his schedule to post today so YHC could have final say.

    Apparently Nicole did not make a good impression on the PAX as heard in the mumble chatter throughout the 20 minutes.  That likely means she’ll make another appearance, especially since the true Nicole includes pull ups only.  Lab Rat pushed ahead for one full extra lap before time ran out, we saw you working.  The consensus was burpees and suicides do not go well together but YHC didn’t want to get through a workout with no burpees.

    Fudd showed off his animal call ability when he responded to the owl in the woods and it dove over the ring of fire.  Showing off his oneness with the wildlife he so likes to hunt.  No confirmation that the owl was looking for a Rat.

    Announcements:

    EF Hutton spoke and the PAX listened, he is setting up a softball team, contact him if anyone is interested.

    HDHH after the initiation of the new Mechanicsville AO.  See the preblast for more info and let Lab Rat know if you are coming.  The Ratskeller closes at 7:30pm.  New AO will start March 22.

    New AO starting in April, Wednesdays at Dogpile.  Swirly can’t get enough of the Ampitheater and a few of the PAX want to make a shorter trip on Wednesdays.

    Splinter has the Q tomorrow at SOT.

  • 12 Days of Christmas at #NoToll

    19 strong gathered on a warm December morning for a Christmas song themed beatdown.

    The Thang

    COP:

    12 x SSH IC

    12 x Imperial Walkers IC

    12 x Don Quixote IC

    Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    Day 1 – Dozen LBCs (144 total)

    Day 2 – 2 Sprints across the field (22 total)

    Day 3 – 3 Diamond Merkins (30 total)

    Day 4 – 4 Imperial Squat Walkers (36 total)

    Day 5 – 5 “Golden” Burpees (40 total)

    Day 6 – 6 Dips (42 total)

    Day 7 – 7 Lunges (each leg) (42 each leg)

    Day 8 – 8 Decline merkins (40 total)

    Day 9 – 9 American Hammer IC (36 total)

    Day 10 – 10 Flutter kicks IC (30 total)

    Day 11 – 11 Reverse crunches IC (22 total)

    Day 12 – 12 Broad jump burpees (52 total burpees)

    Mosey to the front field for a ring of fire with merkins and quick plankorama.

    Mosey back to shovel flag for COT.

    Moleskin:

    YHC was appreciative of the strong turnout for my VQ, it was a pleasure to take the lead this AM.  It took a couple rounds to get used to being on the Q side of the cadence but it started to get easier as the workout progressed.  Toga called out YHC on the Weinke in my pocket but it did not need to be used.  Always good to bring protection, especially on the VQ.  It was great to see Wedding Singer again, most of us know how a 2.0 can wreak havoc on the schedule and sleep habits.  Ricky Bobby put his motor into top gear and blew by YHC on a few of the sprints.

    YHC started to mosey at 0530 and a few of the PAX almost got run over by Fudd coming in hot.  Fudd may have a few dents in the back of the car from the PAX gently tapping the back.  YHC was encouraged to alter the workout to include flipping Fudd’s ride but we had a Christmas song to get to.

    There was very little mumblechatter during the 12 days but the pre-game discussions were lively yet again.  Swirly heard a list of words and phrases used before 0530 that have rarely been uttered that early in the morning.

    VQ week in RVA with Circle K yesterday, YHC today, Aisle 5 at SOT and a rumor of Offshore at 45MOM.  Lab Rat’s Q of the trail run was questioned as a valid VQ but he is also signed up for Friday RAMM so we may need an official ruling of the VQ there.  Toga has volunteered to handle the official rulings.

    Great way to start the day men!

    Announcements:

    HDHH Wednesday at 6 at American Taproom.  Lockjaw posted the pre-blast.

    EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

    3rd F by Earthworm at the coffeeteria Saturday after Gridiron.