Author: Sippy Cup

  • Turn around, right now!

    14 strong gathered in the rain for a new hill to explore.

    Directions.  Reverse Carillon route to the edge of Windsor Farms.  Then deviate and turn right on Douglasdale road to go down the hill.  4 milers–go down Douglasdale to the end,  turn around and head back.

    5 milers–Run down Douglasdale, but turn right on Loch Lomond, go to dead end and head back to Douglasdale.  Turn right on Douglasdale, go to end, and on the way up the hill turn right to go on the other side of Loch Lomond to the end and back, then head up Douglasdale to the starting place.  Then run down and up Douglasdale one more time.

    6 milers–Same as 5 milers but do an additional Loch Lomond loop.

    COT-Sippy took us out.

    Moleskin.  YHC has explored these hills before as they are a short distance from his house.  It is about a 1/3 mile from the bottom of Douglasdale to the top, and the full loop with the Loch Lomond spurs is about 1 mile.  Having not run these in the dark before, YHC was not aware of the aggressive security guard stationed at the bottom of Douglasdale.  We all got yelled at and made quick turn-arounds at the bottom.  Someone should post what they are guarding down there!  At least we gave them something unusual this morning.

    YHC was not planning on running this morning due to some Plantar Fasciitis, but when Guiness showed up late, he decided to be a good host and join him for a nice jog, and the foot loosened up. We also had a nice conversation about dealing with injuries, F3, faith and disillusionment, etc.  The banter kept YHC’s mind off of the pain.  The foot feels better still! Just what I needed Guiness!

    A few of the PAX ran the regular carillon route, while others got a little bit lost on Douglasdale.  Par for the course for a new route.  Those that did stay on course were treated to a nice dose of hills that some appreciated, while others (Upchuck) did not.

  • Now we’re ready for the SEALs

    29 Strong gathered in the gloom after the longest night of the year for a kickboxing beatdown.

    Mosey to the far circle for: COP.  10x helicopters, 10x woodchoppers, 10x Imperial Walkers, 10x Merkins, 15x SSH.  Stay in the circle for a series of crawls to the center, followed by 5 merkins and then backwards crawls out.  The series was: Bear Crawl, Crab walk, Crippled bear (R leg), Crippled Bear (L leg).

    Mosey near the stage for Round one of kickboxing.  20 seconds on, ~10 seconds rest for each set.  Alternating sides.  Set #1:  Jab-jab cross.  Set #2: Jab-Uppercut.

    Mosey to the pullup bars for 10 minutes of AMRAP, Pullups and Merkins.

    Mosey to the amphitheater for 3 minutes of Bunny Hops up and down.

    After a little planking, Round 2 of Kickboxing.  Plank to rest after every 2 sets:  Set #1:  Jab-Hook-Hook, Set #2.  Jab-Duck-Cross.  Set #3 Jab-Jab-Back Elbow.  Set #4 Jab-Jab-Knee.  Set #5 Jab-Cross burnout with out dropping arms.

    Mosey to near circle for a Plank-a-rama.  Regular, Elbow, Side-elbow (L and R), Reverse.  Then, a Burpee Ring of fire, with some high knees thrown in.  Then:  Merkins, Werkins, Diamond Merkins, and heels of palms facing in Merkins.  5x each.  Then 3×20 PLTs.  Mosey back to flag.

    COT-Sippy took us out.

    Moleskin.  Lots of mumble-chatter today, especially around the kickboxing.  I think we had fun with it.  I did see some strong work.    Some got into envisioning what would happen if we really carried out these moves in a battle.  Experimental sound effects were added to a bit of hilarity.   Swirly thinks we are ready if the SEALs show up.  Thanks to the PAX for indulging in a new type of workout.  Expect some serious soreness tomorrow, especially in those small muscles right under the armpit.

    Announcements.  Bring your coats for Marmaduke.  Normal workout schedule on Christmas Day.

    Grateful to lead today, and I’m grateful for how you all have had a part in shaping me in 2018,

    Sippy

  • Keeping moving, keeping warm.

    A group of 5–2 dads and 3 kids gathered for the last puppy pile of the season.  It went something like this:

    Marv leading.

    COP–10x SSH, 10x Don Quixote, 10x Imperial Walkers,  Arm circles, 5x Merkins, 10x LBCs.  5 Burpees OYO

    Mosey to amphitheater for a series of two triple checks.  The “timer” was a runner to the top of the steps.

    #1.  Run, SSHs, LBCs

    5 Burpees OYO

    #2 Run, Jump Squats, Merkins

    5 Burpees OYO.

    Sippy leading.

    Mosey to Rusty cage.  3x rounds of Solo Jerkins (8x) and Bar hang leg raises (5x).

    5 Burpees OYO

    Mosey down the pipe for a pipe loop run.  1 partner runs the loop while the other partner lunges back and forth across the street.

    5 Burpees OYO

    Whamo animal walks along the road and up the partner carry hill.  One PAX throws frisbee.  Sprint until disc stops, then proceed to disc using one of a variety of ways–bear crawls, crab walks, duck walks, turkey walks (duck walk with arm circles), broad jumps, partner carries, but kickers, high knees.

    5 Burpees OYO (during the Whamo animal walk at some point)

    Balls to the wall on a large tree near the shelter at top.

    Mosey back to the flag.

    1 Burpee OYO–to make a total of 31 (the number of points scored by UVA yesterday in their loss).

    COT, Marv took us out.

    Moleskin.

    It is really fun to work out with your kids and see them pushing themselves and having other men encouraging them as well.  I’ll miss puppy pile this winter.  Today was a bit cold but everyone warmed up quickly  and were toasty by the end (I think).  We had a group of older kids so we didn’t scale back too much. We did try a few experiments–Turkey walks are a solid addition.  Double partner carries, not so much.

  • Sprinting for the arms and legs

    It was cool but humid this morning as two PAX gathered for a Bateau Beatdown.

    Sippy leads.

    COP–Helicopters, Don Quixote, Imperial Walkers, In Cadence Burpees, Merkins.

    Grab Rocks and head to grass for some Box and Rocks.  Each kickboxing alternated on the Right and then left side, for 20 seconds each with a 10 second rest.

    Box

    Rnd1.  Jab-Jab-Cross (L and R)

    Rnd2.  Jab-Cross-Uppercut

    Rocks–Plank on rock to rest, then 8x crossover Merkins

    Rnd3. Jab-Cross-Hook-Hook

    Rnd4. Jab-Jab-Front Elbow-Back Elbow

    Rocks–Plank to rest then, 15x tenderizers (overhead slams)

    Rnd5. Jab-Jab, Rear kick

    Rnd 6.  Jab-Cross Burnout leaving arms up.

    Rocks–Plank to rest then Mosey to the in construction tennis court and lift and throw rock across double-wide court, repeating until both PAX reach the end.

    Take rocks back.

    Faceplant leading.

    Mosey down to lake for a full loop.  Alternate between sprinting and lunging between light poles with 10 WWIIs at each light pole.

    Mosey to the Flag.

    COT.  Sippy closed it out.

    Moleskin.

    Cardio kickboxing is kind of like sprinting for the arms, we figured out.  You end up as out of breath as a wind sprint and use a lot of core and upper body explosive movements just like accelerating for a sprint.  So we got sprints in both ways today!

    Workouts with 2 lead to some nice conversations when the PAX are not out of breath.  We chatted about 10K times, Faceplant’s upcoming trip to Austria and Eastern Europe, injuries, the impacts of F3 and the like.  It was good to get to know you better Faceplant!

  • Easy to get up–hard to post

    Three stalwarts braved the elements on the first post-daylight savings Batteau.  We proceeded in hot-potato fashion.

    Swirly leads:  

    COP.  15x SSH, 10X helicopters, 10x Don Quixote, 10x Imperial walkers, 10 Roman soldiers

    Then to the driveway for 3 rounds of Merkins with exercises in between.   In each case do 5x merkins at every tree to the end of the driveway and back (9 trees).  Round #1.  Jog to/lunge back.  Round 2, Roman soldiers to and back. Round 3, high knees to and back.  Total 270 Merkins.

    Vinnie leads:

    Triple check for 1 round.  Tennis court tracers, LBCs, WWIIs.

    Head to swing set for a full triple check.  15x Swing planks, Merkins, Heels to heaven.  25x Swing planks last round

    Sippy leads:

    Head under nearest tree for some cardio kickboxing tabatas.  We did 1 round of each starting with left foot/arm forward and then right  foot/arm forward.

    Round 1.  Jab-jab-cross, 20 seconds on, 10 second rest in between.

    10x Butterfly situps.

    Round 2.  Jab-jab-uppercut

    10x butterfly situps

    Round 3.  Jab-jab-hook, hook.

    40 second plank

    Round 4.  Jab-jab-knee-knee

    40 second plank

    Round 5. Jab-jab-front elbow, back elbow

    40 second elbow plank

    Round 6. Continuous jab-cross.

    Mosey back to flag for 10 burpees.

    COT-  YHC took us out.

    Moleskin.  YHC was tempted to skip out this morning, but knew there would be brothers there waiting for me.  It was pretty high on the wetness scale–maybe the highest after a memorable No Toll a few years ago where we were donkey kicking in large puddles.  After a while you just let it soak in and we were moving enough to keep warm.  Swing planks were a nice challenge.  The cardio kickboxing was a bit of an experiment, but everyone liked it, so YHC will have to introduce it again.  It definitely will get you out of breath and gets the upper body pretty wobbly at the end.  Not a lot of mumblechatter today–we were too focused/or out of breath!  300-330 Merkin count.

  • Sweating, on the rocks

    2 regular Batteau rock haulers, one occasional visitory and 2 uninitiated Pax  showed up on a very hot Monday morning.    Hot Potato Q was called. Mosey over to the sledding hill.

    Honeydo leading COP– SSH, Helicopters, Merkins, DQs, Freddie Mercuries.  Then zip-line back and forth. 15x Merkins at one tree and 15x WW2s at the other.  Work way down hill in a zig-zag fashion.

    Sippy Cup leading.   Choose a rock and head down to the lake for a large loop.  Leg 1.  Carry rock up the long hill to the FH parking lot, then 10x crossover merkins.  Mosey to picnic shelter for 10x 2-count chicken peckers. Mosey to the bowl for 20x Box jumps, then run down hill to start.  Wait for pax and then run up the hill to retrieve rock and carry down.

    Flange leading.  10x lunges each leg with rock on right shoulder, followed by 5x 2-count crossover merkins.  Then put rock on left shoulder and repeat.  I think we did this ~4 times on each shoulder.  Carry rock back up to its resting place and Mosey back to the flag.

    Honeydo leading.  15x LBCs.

    COT.  Splinter took us out.

    Moleskin.  Great work today, men.  With the heat, that was a crushing workout and perhaps the sweatiest I’ve ever been at an F3 workout. It was nice to Honeydo, Splinter and Mr. Holland visiting today.  The summer tour has been nice!  Flange continues to crush the rock workouts.  YHC thought the lunges he led would never end.  He also brought a sippy cup to the workout, although it got left behind early on–I know the challenge, Flange!

     

  • Disc Golf with a water hazard (Burpee Lake).

    45! Strong F3 dads and Kids convened for a little speed frisbee golf, and splashing fun.  Here’s how it went, more or less.

    The Thang

    Mosey around the parking lot to COP which was: 10x SSH, 10X woodchoppers, 10X Rockettes (arm circles IC with alternating leg kicks on the 4 count), 10x Merkins.

    The next part of the workout was a bit of controlled chaos whereby each family took turns throwing a frisbee and chasing after it until you reached the next “hole.”  The goal was to get it into the hole fastest, not necessarily with the fewest throws, so it encourged sprinting to get to the frisbee.   5 burpees if anyone gets hit with a frisbee.

    Hole #1.  Throw across the parking lot into a section of cones near the top of love hill.  Then a bit of quadraphilia–run forwards down into the bowl and backwards back up for ~2 min.

    Hole #2.  Throw into the near traffic circle. SSH while we waited for the 6.

    Hole #3.  Throw to the far end of the field, landing on the hill. Plank and SSH while we waited for the Pax.  Then dad’s bunny hopped up and down the hill while the kids ran the length of the field, then switch.

    Hole #4.  Throw from the far end of the field to the far traffic circle.  Lunge while waiting for the 6.

    Hole #5  Throw from the traffic circle to the playground.  Run around playground while we waited. Then, touch a tree (3 trees) with flutter kicks.

    Hole #6 back to the first hole with the cones.

    Then mosey to Burpee Lake for ascending Burpees 1x-5x, crossing through the lake with each pass.  Finish with 15x SSH in the “lake.

    Mosey back to the Flag.  Numberama, Name-a-rama.  COT–YHC took us out.

    Moleskin.

    I was expecting maybe 30 today, and was shocked to keep seeing dads and kids showing up.  45!!  My first thought was that that is a lot of potential people to hit with the frisbee, but surprisingly we were mostly unscathed.   It was a really fun chaos.  Special thanks to Tyson and Blue Collar for helping me map out the course this week.

    Some highlights:

    1. we got to do Burpee Lake again!  We started this exercise a month ago at puppy-pile and I didn’t think that we would ever get a chance to do it again, but we did, and it was almost as fun as the first time.
    2. Don’t try to throw a frisbee over a patch of Kudzu.  I think the vines grow fast enough to snatch the frisbee out of the air!
    3. It was great to see kids from 4-14 participating together and having fun together.
    4. Dad’s encouraging their kids to keep going and kids rooting for their dads.
    5. So many FNG’s–the Nama-a-Rama took more than 10 minutes.
    6. Kids actually getting tired!

    What a great way to spend the morning.  I’m so privileged to be a part of F3.

     

     

     

  • Puppy Pile Pre-blast 6/23/18 7:05 am

    The second summer edition of Puppy Pile will take place this Saturday 6/23 at 7:05.  We’ll meet at our Dogplie location, near the Carillon.  This is a dads and kids workout, so bring your 2.0s.  Also, bring a frisbee (1 per family) as we’ll be having some frisbee fun as a part of the workout.  I’ll bring a few extra discs if you don’t have one.

    See you Saturday!

    Sippy

  • Back to the gloom

    Two heroes gathered in the extra-gloomy gloom for a HPQ workout.  It went something like this:

    Swirly lead. COP.  20x SSH, 10X Don Quixote,  20x LBC, 20x Flutter kicks.

    Mosey to tennis courts.  Lunge across 10x Merkins at start and end.  Lunge back.  Same with Russian Soldiers.  Same with Reverse lunge except substitute WWIIs.

    Mosey to Bowl.  3 sets of 20x dips, 10x incline merkins and 10x WWIIs.

    Sippy lead.  Get rocks and do 3 sets of 20 second air chair with rock, 10x seated twists with rock, and 8x crossover merkins.  Return rocks.

    Mosey to Playground area for some hangs all with chin up grip:  10 count in cadence chin above bar.  10 count dead hang.  10 count with 90 degree elbow, 10 count with back of neck on bar.  Then 5 regular pullups.

    Mosey to tennis courts for tracers, but at each time you reach the net do: round 1: 3x Burpees.  round 2: 10x WW2s.

    Swirly lead.  Mosey to picnic tables for 3 sets of 10x dips, 10x step-ups, and 10x Decline merkins.  Then Flutter kicks (20x), Freddie Mercuries (20x) and alternating 6 inches and 90 degrees for ~2 min.

    Jog together back to Swirly’s house, and Sippy took us out.

    Moleskin.  Not much mumblechatter today–we were ready to work, and had fun pushing each other.  It was also nice to jog back to Swirly’s house together at the end–he’s lived there 22 years!

  • Back to the hills.

    27 Pax gathered for a pre-daylight savings beatdown.  The workout went something like this:

    Mosey a couple of laps around the circle and gather for the COP.

    COP

    10x Helicopters, 10x Imperial Walkers, Arm Circles forward and backward, 12x Merkins, 20x SSH, 10x Twisting jump-lunges.

    Animal radii.  Bear Craw to center 5x merkins, Crawl bear back.  Then Crippled bear each leg.

    Mosey to the amphitheater for the Cupid Shuffle Plank-o-Rama.  Down, down =  2 merkin. Right and left.  Walk it by yourself = switch from incline to decline. Kick = lift legs alternately

    Mosey to the rusty cage for Orangutans and then Partner Pullups1à5 and Chinups 5à1.

    Mosey to the bridge near the pump house for a Pipe Loop Triple Check.  Plank, reverse lunges up the paved hill, and run the pipe loop.

    Mosey to the hill near the Maymont trail.  Sprint up hill and Balls to the wall on the house at the top while you wait for the six

    Mosey back to the flag for a quick 2 min of Mary, flutter kicks and cross leg lifts.

    COT—YHC took us out.

    Moleskin

    Thanks to Rosie for switching with me to let me Q today rather than last week.  I’d been planning this one for a while and needed some morning light to pull it off.

    YHC always likes to try an experimental exercise each time he Q’s.  The twisting jump-lunges were good in theory, but were a major FAIL.  The Pax was flopping all over the place and we had to abort before we reached 10.  It was good for a quick laugh, however.

    YHC was impressed at several moments during the workout today.  Garbage Plate and Hitchhiker on the uphill sprint,  Helix and Bodos on Orangutan, and Hardywood on the pullups, going for the 1-handed variant at the end.  Way to push it guys.

    At the very end of the workout, YHC heard some guys shouting “water.”  Aisle 5 was a bit woosy after the uphill sprint and balls to the wall, and needed a little respite so he wouldn’t merlot.  Aisle 5, it was great to have you back at Dogpile, and I hope you are okay.

    Welcome back? to FNG Rickroll, invited by Loose Goose.  For those not so internet savvy “Rickrolling is a bait-and-switch prank that involves posting a hyperlink that is supposedly relevant to the topic at hand in an online discussion, but re-directs the viewer to the music video of “Never Gonna Give You Up,” or what I did if you happened to click on the link above.”  I didn’t get all of the backstory here, so someone please fill it in in the comments.