Author: Mud Face

  • Uninformed Consent

    6 men chose to brave the early morning and then chose to come and throw around some weights. Here is what they chose to do

    Old Glory

    Run one mile

    timer was set for 20 minutes

    run half of the parking lot loop after each set

    1st set KB Swings x 20

    2nd set Snatch x10 each arm

    3rd set Goblet Squats x 20

    4th set KB Burpees x 10

    Run a mile

    Mosey back to the flag for some Mary to eat the time

    2 rounds of Boat/canoe

    1 Round to see who could hold the KB out at arms length the longest

    Numberama

    Namearama

    Helix took us out

    Announcements

    HDHH at The Answer and HoneyDo’s End Of Hate birthday

    NMS

    YHC came prepared with 3 possible workouts this morning thinking to give the PAX a choice, this is the one that they chose.

    Grumbling was heard about what we were doing and a legal discussion ensued about who has the blame when there is an uninformed choice. Hopefully one of the F3RVA lawyers will be able to clear this up for us.

    No Idea has discovered that Helix uses grant money that he gets to make 2 clones of himself that he hides in various places at the AO. Either that or he lapped us 3 times.

    During Mary the PAX tried to take Boat/Canoe away from Chewy by having them done on the first round. Undeterred, Chewy did them in the second round and somehow made them worse.

    Great job was done by all

    Thanks for letting me lead

     

     

  • No Merkins today…OK maybe a few

    11 ( including 3 2.0s) of the hale and hearty made it out to the creek for some fun in the Sunny and 70. Here is what went down

    Run around the church. Every time YHC is passed the PAX does a burpee. 6 burpees were done, YHC is slow and will stop and run backwards for no reason

    COP all IC

    SSH x 10

    Merkins x 3

    Helicopters x 10

    LBC x 10

    Proper Dora

    Partner up

    one partner does 1 x 2 count Dry Dock Crabs , 2  x 2 count Mountain Climbers , and 3  x 2 count American Hammers while the other partner runs around the church. This is done until 100 sets have been done between the partners

    Plank for the 6

    Build a Burp Workshop

    4 Corners x 2 laps

    1st corner 5 Burpees

    2nd corner 5 Donkey Kicks without a wall

    3rd corner 5 Werkins

    4th corner 5 Jump Squats

    Mosey back to the flag

    5 Burpees just to make sure that everyone did some

    Numberama

    Namearama

    Announcements

    3rd F opportunity at Rise and Shine Dinner on Thursdays starting at 6:30 am

    Lab Rat has a thing, it is a good thing, people should check it out. https://www.raisewithus.org/

    Ewok took us out

    NMS

    In a strange occurrence YHC and his boys managed to make it to the AO first this morning, we planted the SF and still had time to kill. With 5 minutes to go the rest of the PAX got to work.

    This is the anniversary of YHC’s VQ and he had three different plans for this morning. The PAX picked the #2 and this is what it was.

    Chewy and YHC started coming to F3 about a year ago after being EHed in by THE Carpenter. Since then YHC has brought the rest of his boys on a regular basis. It is great that they can see that there are still people who are good to each other out there. It is also great when you can use exclusion from an early morning beatdown as a mean to ensure that chores are done. You guys are the best.

    Thanks for letting me lead

     

     

     

  • Gas Station Sushi

    A hardy 9 men and 3 2.0s gathered at The Creek to test themselves and exprience a three-way Q

    Opus has the Q

    Scout run around Church

    COP all IC

    plank jacks

    merkins

    plank jack merkins

    flutter kicks

    WW2 situps

    LBC’s

    figure 4 crunches

    Tempo Jump Squats

    Q gets passed to Yardsale

    Indian run around church

    Tunnel of Love

    Four Corners in the field.  run to first corner first corner 10 Merkins, karaoke to second Corner 20 heals to heaven, Run backwards to third corner 30 flutter kicks , karaoke to fourth corner 40 lbc’s

    Mosey to pavilion

    Partner up

    one partner does Skull Crushers while the other partner runs to road and back then switch. This is dont twice to make sure that both sides get done for Skull Crushers

    Mudface Gets the Q

    Thunderstruck Merkins

    PAX planks up and at each Thunder in Thunderstruck they begin or end a merkins holding it until the next thunder

    Thunderstruck Boat/Canoe

    Swtich from boat to canoe and back holding until the next thunder

    Merkin Ring of Fire to eat up time

    Numberama

    Namearama

    Opus took us out

    NMS

    YHC thought that he had signed up to solo Q today, but had instead signed up for next week. Before he knew it he was the last man on a Q threesome, having forgot about the trap that he had set for Opus weeks ago (the last person to Q has to write the back blast) YHC agreed.

    Some of the PAX need think about what they are eating the night before workout. The 4th F was in excess this morning, and with the lack of wind it made for an interesting environment.

    Fun was had, Jokes were made and sweat was dripped. Good work this morning

    Thanks for letting us lead

     

     

     

     

     

  • MANNDate Murph

    7 men un-fartsacked themselves, grabbed their heavy iron bells, and got to work

    COP all IC

    SSH x 1

    The Murph

    One mile run

    100 Merkin Rows

    200 Sit-up Press

    300 Snatch

    One Mile Run

    Numberama

    Namarama

    Chewy took us out

    NMS

    The second showing of Murph at MANNDate did not disappoint. Everyone worked hard and gave it their all. Rounders came the closest to finishing. YHC thinks that he will have to Q the first Wednesday of the month for a while before this becomes a tradition, but he fears that there may be some mutiny being planned to stop this.

    YHC learned a few things this morning:

    Murph can shut a PAX right up

    Wild Thing is a happy guy that will start singing at any moment

    When No Idea is late he can slide right into the workout without anyone knowing that he just got there

    While there is no good time for the 4th F. The worst time is at the beginning of a long set of sit-ups

    Never argue form with Helix. He is right

    Thanks for letting me lead

     

     

  • The one and only

    A PAX of one showed up to run on this sunny (nope) and 70 (nope) morning to run/walk/shamble around various roads and neighborhoods near a dark high school.

    The Route

    YHC went forward and turned when something got in his way for about 4 miles. Trails were too muddy for running so the access roads were used for everything. YHC is not really sure where he ended up when he turned around, but here were dogs and angry looking people.

    NMS

    No Idea had the Q this morning, but a last minute call informed YHC that he would have the Q instead. Hope everything works out No Idea.

    Without any responsibility to any other runners the direction that was decided on was forward for as long as possible. 50 Merkins were done at the end just because.

     

  • Wait, what?

    7 men came out to greet the day and work off the Halloween candy they stole from their kids while they were asleep. We gathered up and did some things

    COP

    Nope, no time for this

    Murph

    Run a mile

    100 clean and press

    200 KB Merkins

    300 Lawnmowers

    Run a mile

    Graduation Walk

    Hallelujah carry around the parking lot

    Mosey back to the flag

    Numberama

    Namearama

    Announcements

    • Merkin Challenge https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1927000296
    • Breathing challenge  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=758786051
    • 11/11 – Hampton Roads 1-year convergence
    • 11/12 – C-ville Men’s 4-miler

    NMS

    YHC hates to run. He would rather have a root canal done with a rusty fork by an angry badger with incontinence than run farther than it takes to get to the flag at the end of the workout. So the looks of shock and surprise when a run was called were interesting and got even better when the realization of what was about to be done. This was the quietest Q that I have ever been to.

    The graduation walk was to celebrate No Idea finally getting a KB that doesn’t have PLAYSCHOOL stamped across it. This might become a tradition at the MANNDate.

    A discussion broke out on what the German word for sadist was. The PAX was little help, apparently all the German words that we know are beer and food related. Helix the word you were looking for was schadenfreude

    Thanks for letting me lead

     

     

     

  • Fight Training Day 3 – That’s the wrong bag

    12 fighters and 6 2.0s gathered for some early morning training. YHC and his clown car of 2.0 minions got things set up,the Flag was planted and the work began.

    Chewy / COP all IC

    SSH x 20

    IW x 10

    DQ x  10

    Smurf Jacks x 25

    Hillbillies x 10

    Smurf Jacks x 2

    Mudface/Circuit

    Partner up with someone about your size. One partner does the station while the other cheers/encourages/rests. Switch after a minute. after both have gone move to next station

    1 – Jump Rope

    2 – dips

    3 – Hell-bc

    4 – battle rope

    5 – jump squats

    6 – Jab, punch, bob and weave

    7 – plank

    8 – Abyss merkins

    9 – flutter kicks

    Chewy\Over and Under

    PAX lines up and hold a plank

    last in line jumps over and crawls under till the end until all have gone

    Numberama

    Namearama

    Recess took us out

    Announcments

    2 Dog Pile workouts on Saturday @ 6am & 7am – thanks Upchuck
    2.0 Friendly workout at Dog Pile on Saturday at 7am – thanks Marv

    Hampton Roads Convergence – Nov 11
    Miles to run in Charlottesville – Nov 12

    Hardywood has Breaking Bread this weekend. Contact him for details

    NMS

    YHC found out the day before that they were doing construction at the church. This cut the size of the AO in half and minor adjustments were made to the plan. hard work was done by all. A couple of low punches were delivered during the bob and weaves. Mumble chatter and spirits were high trough the circuits as partner pushed partner. We say that this is a you vs you workout, but what i have seen is that it is a PAX vs the you that you were five minutes ago. the PAX pushes each other, cheers each other, raises each other to make each other better. From the first person done to the six the PAX is there.

    Thanks for letting us lead

    “you will be in the ring by yourself, but you will not be alone”

     

     

     

     

     

  • Fight training day 2 – Slow it down

    COP all IC

    SSH x 4

    Hillbillies x 4

    Merkins x 4

    LBC x 4

    now that we established that the PAX can count to four…

    What We Did

    The Great Destroyer – 4 count up and 4 count down

    • High pulls x 15
    • Snatch x 15 each arm
    • Clean and press x 15 each arm
    • Goblet Squat x 15
    • Merkin on KB x 15
    • Lawn Mower x 15 each arm
    • Reverse fly x 15 each arm

    4 Count Bob and Weave across parking lot

    KB Polar Bear back

    • 4 count down and 4 count up on merkin
    • Switch hands after doing merkins

    Ring of fire

    Boat/Canoe

    • 4 count out
    • hold for 4
    • 4 count back in

    Merkin Row

    • 4 count up 4 count down for merkins and rows

    Numberama

    Namearama

    Chewy took us out

    Announcements

    • thing in Hampton
    • thing in Charlottsville
    • Hardywood has Breaking Bread this weekend

    NMS

    Originally there was only supposed to be 10 of each on TGD, but people were running their mouths and the only way to get them quiet was to work them harder. Welcome back to No Deal, good to have you back in the gloom.

    Thanks for letting me lead

    “slow is smooth, smooth is quick, and quick is deadly”

     

     

     

     

     

     

  • Warm-up

    Two of the slowest runners in DaVille and Spit showed up on a rainy morning to get in some miles. No Idea and YHC hit the woods for some run/walk and put in about 3.5 miles. Spit ran laps of the school and got in his 4. Good work this morning

    Thanks for letting me lead

    “Movement is momentum, and the enemy of momentum is timing”

     

  • Fun in the gloom

    Five men gathered in the cool August gloom. Here is what went down

    COP all IC

    SSH x 20

    Helicopters x 10

    APB x 10

    DQ x

    Arm circles 10 small, five big front and back

    11’s (Audible to 9’s for time)

    Stump Merkins on bell

    Death Crawl to curb

    Diamond Merkins on bell

    Crawl Death back to start

    Kettle Bell pass indian run

    PAX lines up

    leader passes bell to person behind them and runs to back of line

    Half loop with 25 pound

    full loop with 35 pound

    EMOM 3 rounds each set

    First set

    Lumber jack one side

    8 count goblet squat

    lumber jack other side

    8 count goblet squats

    Second set

    Lawnmower one side

    8 count high pull

    lawnmower other side

    8 count high pull

    Mosey back to flag

    Numberama

    Namearama

    Helix took us out

    Announcements

    ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team.   Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am.  To sign up for 5K the Hard Way, see Lab Rat.  F3 members are not required to do it the hard way.  You can run it or walk it as well.  Spectators and volunteers are also needed.

    F3 RVA Convergence – September 30 at Gridiron.  The main event is at 7 am.  There is also a bonus bootcamp at 6 am.  To see the Preblast, click here.

    NMS

    it is always a good morning when YHC gets to meet with the PAX. Stump merkins (Horizontal Monkey Humpers) were stolen after Abacus introduced YHC to them at Heavens gate, so if you liked them thank him. There was confusion at the beginning of the Indian run, but once that was resolved the PAX moved right through it. Watching some of the PAX move those weights around, it might be time for some graduation to the next weight.

    Thanks for letting me lead