Author: Toga

  • Yes, it takes a weinke

    Nine, that’s right nine, posted for some kettlebell fun at the Circus.  Sunny and 70 with the regular clanking of kettlebells in the morning.

    Thang:  Circle up for warmup COP.  Consult weinke for first pair of many exercises.

    • Sumo squat and press + kb swings: alternating 3×10 ea.
    • Deadlift to jump squat + curb pullovers: alternating 3×10 ea.
    • Swing switch + curls: alternating 3×10 ea.
    • Plank pass + single arm row (5 ea. arm): alternating 3×10 ea.
    • Reverse lunge (5 ea. leg) + kb drivers: alternating 3×10 ea.
    • Single leg deadlift (5 ea. leg) + hip-up/sit-up: alternating 3×10 ea.

    Circle up for lots of conveyor belt kb passes, and Attila took us out in the COT.

    NMM: It was good to be back at the Circus, and it was great to see such a solid PAX.  Per the list above, we tackled several new exercises, and YHC often leveraged a weinke to make sure the pairings were correct.  In the middle of the first set Rosie observed, “you need a weinke for this?”  At my advanced age, yes, but it should be noted that the mumble chatter was pretty nonexistent.  The PAX may have decided to conserve their breath as we progressed through the list.  It’s also worth noting that Santa  delivered Rosie a nice new 35 lb kb for Xmas.  It’s all about the gains!  YHC was also truly impressed to look up from my swings to see perfect form from Gumbo.  YHC started to draw the PAX’s attention to Gumbo as a Maximus icon when it became apparent that Gumbo was using some kind of lightweight, FitnessLady brand kettlebell.  Maybe Gumbo was on the naughty list and didn’t get a nice new 35.

    Strong work today by all!

    Stay Classy,

    Toga

  • That Just Happened

    15 brave and strong ventured into a bit of an ambush that one of them knew was coming.  Here’s how it went down:

    Mosey to North corner for warmup COP: SSH, DQ, Scapula Merkins, Scorpions, Hillbillies

    Mosey to field for The Beast: 6 sets of 6 exercises at the 25, 50 and 75, but we did all burpees to cut down on confusion and focus on the glory that is the burpee.  The PAX also engaged in some ab fun between the sets.

    Mosey to northwest side of school for a brief tabata:  45 on and 15 off with Aussie Mtn Climbers, High and Low Merkins, and hip-up sit-ups.  One round of all 3 and one last pass of the Aussie Mtn Climber before heading to the flag.

    NMM:  The All Burpee Beast (ABB) has been nagging YHC for some time.  Seriously, YHC lost some sleep over this.  Could we pull it off, who would splash merlot, and how long would it take?  The answers: yes, nobody and about 30 minutes. When Honey Do posted something about it last week and had us crank out 75 burpees, I knew we were there.

    Some hilarity always ensues.  For example: Lab Rat decided to take a shot at becoming a form doctor today.  Is another degree in the works?  YHC needs a new watch as the Apple device can’t handle F3.  Swirly, Saab and YHC nearly took out Circle K when he thought we had only completed four rounds of the ABB when we knew it was five.  Lastly, Flashdance and The Hoff expect to be so drained from the event that they’re “going to work on each other all day.”

     

    Announcements:

    See pre blast for 1/21 CSAUP

    Expect pre blast from Flashdance re HDHH next week

    Lunch today is at Juan’s.., call Lab Rat?

  • Hampton Roads Is All In!

    14 Redwoods witnessed a beautiful sunrise from atop Mt. Trashmore at the inaugural planting of the Hampton Roads shovel flag.  It begins again, and here’s how it went down:

    Mosey to shovel flag for warm-up COP: 15 SSH, 15 Imperial Walkers, 15 Don Quixote, 10 Merkins, 15 LBCs

    Mosey 1st field: 50% run, 75% run, Karaoke x2, 2x bear crawl half the field then run, 2x crab walk half the field then run, Plankarama

    Mosey to benches for 10 dips and 10 squats in cadence repeato x2, 10 derkins

    Arc loader to footbridge then run the rest, repeato x3

    Mosey back to pavilion and partner up for People’s Chair while partner runs to base of Mt Trashmore, repeato x4

    Mosey up steps to top of Mt. Trashmore, enjoy an amazing sunrise, 10 merkins, 10 flutter kicks from side of hill, 10 derkins, run down steps and complete 10 incline merkins

    Mosey back to field and partner up for LBCs while partner touches 5 trees, repeato x2

    Mosey back to shovel flag for 5 Minutes of Mary: LBC, Alabama Prom Dates, Hello Dolly, Rosalita, Superman/American Hero

    Moleskin:  Mount Trashmore may not sound glorious, but the newest F3 AO has tons of potential for future beatdowns.  The PAX took up the challenge and crushed the first workout, and YHC knows that this group is going to kill it in the Hampton Roads area.  You could see the red pill taking hold as they pushed themselves through the first of many to come.  There were several highlights, and here are a few of the better ones:

    • YHC left his shoes on the back porch, but Lab Rat packs 3 pairs and was ready to help a Q out.  Lab Rat also left one of his shirts in the Toga Mobile just to get a call back.  YHC has seen this trick before and will not fall for it.
    • Splinter and Upchuck got to meet a contingent of Campos in the parking lot prior to launch.  There were some interesting differences, and some pleasantries were exchanged.
    • Dreamliner is pumped about growing the PAX, and his energy is contagious.
    • Space Monkey loves his new moniker and can face plant during bear crawls with the best of them.
    • Best wishes to Average Joe as he gets ready for his Spartan Race and then rehabs the knee (note: not F3 related)
    • We’ll be anticipating the announcement of Priorities’ new addition.
    • Mentos sighs when Lab Rat keeps talking just like everyone in the RVA PAX.
    • Thanks to the RVA PAX for making the trip!

    It was a huge honor to lead this morning and be a part of a growing F3 Nation.  Pass it on #leap

    Hampton Roads Day 1

    Stay Classy,

    Toga

  • 16! Who cares?

    10 people started a bit of a roll your own workout for today’s edition of RAMM.  Here’s how it went down:

    Turn left on grove and run at a leisurely pace for 6 minutes then turn around and meet back at the corner of Westmorland and Grove.  Mosey to the main soccer field for 16 100’ish yd sprints with 45 secs rest in between each.  Line up on Westmorland for indigenous peoples’ run back to the parking lot.  Using the small field by the lot, high knees down and back, butt kickers down and back, Russian soldiers down and back, and one pass at slow, knee to the deck lunges.

    We think TYA ran a lot on his own, and Lab Rat searched for him a little.

    NMM:  YHC had been thinking about the 16 sprints for some time and even asked for the Q from Lab Rat just to give it a go.  The backstory is that the University of Alabama football team does 16 sprints at the end of practice every week, sixteen sprints for sixteen national titles.  YHC thought that was pretty powerful stuff.  Without giving this drop the mic moment some time to sink in, Splinter immediately said, “Who cares?”  Apparently JMU is not impressed.

    On top of this lack of wonder at such an awesome achievement, YHC really didn’t know how hard the sprints would be.  It sounded pretty awful, but the PAX rolled right through and stayed on pace throughout.  You should have seen the wheels on TwoCan!

    Re TYA and Lab Rat, I’ll need them to tell their own stories.

    Stay Classy,

    Toga

  • Contests with No Winners, Death Crawls, and Roll Tide!

    Five brave souls took to the parking lot of Godwin High School for a Thursday morning beat down.  Here’s how it went down:

    Warmup COP: Imperial Walkers, Don Quixote, Scorpions, Clerkins

    Time Bomb of Doom:  Circle up for 6 exercises to be done for 30 secs each.  First round had 30 secs rest between each set, second round was 25… down to no rest between each exercise.  Exercises: KB swings, blast off pushups (cross between merkin and dry dock), goblet squats, death crawl (plank up, keep legs straight and pickup kb with one hand to advance forward to center of circle and then back), kb press, hollow hold

    Mary: 10 OYO Alabama Honeymoons (hips up, kb press, kb extend to the deck above your head, kb back overhead then back to chest, lower hips, and that’s 1 rep), 4 Turkish getups on ea side

    Attila took us out.

    NMM:  This was the second time around for the Time Bomb of Doom with some slightly different exercises put into the mix.  It’s deceptive the first couple of rounds with 30 and 25 secs of rest between each exercise, but things pretty much go to hell once you get to 15 secs.  The death crawls alone were a game changer.  Once we got to the 15 secs rest the mumble chatter was over except for a certain body noise contest that erupted between JVille and White Deer.  White Deer seemed to be skidding into an easy victory with a few of us making feeble attempts at keeping up.  That was all well and good until JVille decided he wanted to win!  With a furious effort, JVille nearly lost his pants and settled the contest.  It must be all the sausage he packs in.

    Strong work by all, and special thanks to Rosie for naming his signature core exercise= Alabama Honeymoons.., Roll Tide!

    Stay Classy,

    Toga

     

  • We finally lost someone

    Ten strong posted for a perfect RVA morning, and some of them even knew what was coming.  Thang:

    Mosey from UR to the bottom of Chandler hill.  Run hill repeats with mileage varying, and execute one backwards run/walk to the top of the hill on lap 4.  Head back to UR for ~150m sprints with ten merkins if you get caught by the runner after you.

    Quick disclaimer since we had an FNG and COT.

    NMM:  YHC knows full well that we don’t leave anyone behind, so I headed back when TYA and Bleeder didn’t make it out of Greek row at UR.  For a moment there was a bit of concern, but then YHC considered that maybe TYA was just tired of the hills after his sojourn with Saab in KY.  Swirly correctly guessed that hill repeats would be on the menu when the Q was announced.  If you can’t be creative, go with what you know.

    Re the sprints at the end, we did pretty much the same thing at 2.0’s XC practice Monday evening, and YHC knew the PAX would love it.  Everyone did great not getting beat until the full Copernicus showed up on the last sprint.  It was like many of us were in a time warp only to come back to reality and hit the deck for merkins.

    Welcome to FNG Jeff= Benjamins

    Announcements:

    See the BBs about the convergence and VA Beach!

    Register for the Bear Creek 10 miler if interested

    Stay Classy,

    Toga

  • And you thought we were going to run…

    Lucky 13 posted for what became a cage match.  Here’s how it went down:

    Mosey to the Carillon, head up and down the steps, and then mosey back to the circle.  Warmup COP: SSH, Imperial Walkers, Don Quixote, scapula merkins, scorpions

    Mosey to the rusty cage for the main event:

    • 8 overhand pull-ups, 10 clerkins, 20 mtn climbers: repeato x3
    • 6 chin-ups, 10 werkins, 15 leg raises: repeato x3
    • Form 2 lines and shimmy across pull-up bar to the center: repeato x4
    • 4 commando pull-ups, 10 diamonds, 20 2 count flutter kicks: repeato x3
    • Form 2 lines and shimmy across pull-up bar to the outside of the cage
    • 4 close grip overhand pull-ups, 10 clerkins, 15x WWII sit-ups: repeato x3
    • 6 over or underhand jerkins at the dip bars: repeato x4

    Mosey back to the flag for the angry caterpillar.  The PAX lines up in the same direction, hits the deck and places their feet on the person behind them.  This was originally meant to be a crawl to the flag, but it devolved to just merkins.  Finish with American Hammers till time expired.

    NMM:  The PAX seem to think that the run around the Carillon implied a more running oriented workout.  Camping out at the rusty cage for nearly the entire workout got that out of everyone’s head.  If you didn’t get your upper body workout today, you were skipping reps.  The jerkins at the end pretty much killed YHC.  Thanks to Saab for helping me get through that, and special thanks to Swirly/Pinocchio as well.  The entire PAX nows knows the proper way to use the nose on the diamond push-ups or any other triangular oriented activity.  The member of the PAX in front of Swirly on the Angry Caterpillar can attest to his skills.

    Lastly, thanks to the entire PAX for helping get YHC and BT ready for our Spartan race.  We are well prepared for anything that gets thrown at us.., except for spears.

    Announcements:

    • HDHH workout and 2nd F next Weds, see Hardywood’s backblast (Flipper will be singing)
    • Spartan still open for any interested- 9/24
    • Bear Creek trail run- Register now!

    Stay Classy,

    Toga

  • Run Silent, Run Deep or Where’s Your Flair?

    6 posted for a lovely (not really) RVA morning at Batteau.  The rain had stopped, but the humidity made itself comfy and planned to stay for awhile.  Thang:

    Mosey around the big loop for warm-up COP: SSH, merkins, Don Quixote, scorpions, imperial walkers

    Pair up for a run around the big loop while your partner executes curb crawls, flapjack and repeato x3.  Staying in pairs, backwards run small loop while your partner crab walks the curbs, flapjack and repeato x3.

    Mosey to tennis court for a version of the arc loader with special attention to good lunge form  (Conspiracy would have been proud).  Sprint back and repeato x4.

    Line up beside the tennis courts for 10x incline merkins and then run a suicide on the court.  Repeat with 10x derkins and side shuffle suicide.  Finish with 10x clerkins and backwards run suicide.

    Mosey to loop for a burpee clock.  Execute a burpee followed by a run around the small loop, and add a burpee for each subsequent lap up to 7.  The PAX finished with flutter kicks and 10 burpees as a cherry on top.

    NMM:  It’s odd how you start to look at things after doing F3 for a couple of years.  YHC’s plan to head down to the lake and lug rocks around was dropped after only a couple of the PAX remembered head lights.  Thankfully, everything becomes a workout after you’ve been to enough workouts.  There’s a loop, we have some lines on a court, curbs were made for crawlin’, and hey, there’s a little decline made for derkins.  Give this group a parking lot, and we’ll find something to do!

    Re the title, it appears that the new OS on the Apple watch adds a special alert/rape whistle/emergency call feature.  Whilst doing merkins on the warm-up COP the watch decided to start counting down to battle stations.  They don’t show that on the commercial.

    It’s no mystery that YHC and BT have a Spartan this weekend, so the PAX was encouraged to include a clap on the burpees.  That’s right, you clap when you put your hands over your head during the jump.  Most of Hardywood’s burpees didn’t count because he didn’t have enough flair in his burpees.  Can’t we all use a little more flair?

    Announcements:

    • YHC will check with Hardywood, but I’m proposing a 20 burpee tax for posting at Batteau without a headlamp.  This would be in place till the Spring thaw.
    • It’s not to late to join the Spartan race this coming Saturday.  The BT bus leaves early Saturday morning, and be sure to join F3RVA if interested.
    • Signup soon if interested in Bear Creek 10 miler
    • 10/1 Rugged Maniac, see EF Hutton
    • Va Beach launch is coming.  Look for more news from our Expansion Q, Johnsonville.

    Stay Classy,

    Toga

  • Practice What You Preach

    A Magnificent 7 (note: I didn’t say “The Magnificent 7” due to naming rights owned by MGM.., props to my bald homie Yul Brynner) posted for a classic kettlebell workout.

    Thang:

    Warmup COP: Mtn Climbers, scapula merkins, scorpions (hug mother earth while laying facedown and try to reach the back of your right foot to left hand.., you just gotta see it), supermans, windmills, unweighted goblet squats

    COP with 15 count rest between all:  kb swing x15, 1 arm kb swing x10 ea arm, 1 arm kb clean x10 ea arm, kb push press x10 ea arm, kb bottoms-up clean x10 ea arm, kb windmill (more on that later), goblet squat 3×10, hand 2 hand kb swing x40, unweighted (for most of us) Turkish get-up x5 ea leg, alt shoulder press x10, kb snatch x10 ea arm

    Mosey to columns by school for: partner 1 farmer carries 2 kbs down and back while partner 2 executes wall planks (start in plank 2 ft from wall then move both hands to wall) till partner 1’s return, repeato x3

    Mary:  Rosie’s infamous prom date to kb press to kb over and back x15 (what the hell do we call these?), weighted sit-ups till time expired

    NMM:  In full disclosure, YHC was in a fog for the first 15 minutes.  In my defense, while reviewing the Facebook post of BRR pics this morning, YHC was greeted with way too many pics of shirtless Lab Rat.  Really!?  Bleeder has a stash of shirts in his car.  Should we start a clothing drive?  The F3 term for this = Chippendale.

    Re the title of the BB, YHC tried to add some new items to the workout and thought the kb windmill looked great.  That said, YHC did not test this maneuver and nearly crippled myself during the demo.    If anyone can learn from this, make sure to test any special moves before expecting the PAX to take them on.  Speaking of taking on a little extra work, the Turkish Get-up (Capt Oveur, “Joey, have you ever been in a… in a Turkish prison?”), is a messy/complicated move without weight.  YHC encouraged everyone to continue to work on form without weight, but did that stop the Mighty JVille?  Of course not, it can’t be done.  JVille proceeded to eschew the Q’s advice and tackle the weighted version.  He can report on the result.

    Strong work from the PAX on a workout that seemed to fly by unless you were doing wall planks.

    Stay Classy,

    Toga

  • Welcome to the Richmond Region!

    I’m not sure if anyone realized it, but you woke up as part of the Richmond Region on Monday morning.  Prior to attaining that status we were “nomads.”  We’ve technically been nomads since we started on 9/20/14, but we know we’ve been growing all along.

    To become a region we needed to show a growth in PAX, increased numbers of workouts, participation in 2nd F events and CSAUPs, and a commitment to the 3rd F.  The change in status comes as a result of YOUR hard work at workouts, YOU continually EH’ing to stamp out the Sad Clown, and YOU giving F3 away to those in your community.

    I don’t think any of us can say for sure what the future of F3 in RVA will be, but the possibilities are part of the fun.  It’s an honor to be a part of this region, and I can’t wait to see how we’ll grow in the future.

    Aye!

    Toga