Author: Wedding Singer

  • Land O’Lakes Girl and Rusty Dora

    The baker’s dozen dawned their best summer attire and moseyed out into the gloom for a grand old time at WDog.

    The thang:

    Warm up – SSH, Don Q, 10 burpees OYO, Freddie Merc

    Land O’Lakes crawl – Run from roundabout up Carillon and over to other roundabout. Bear crawl roundabout, run back up Carillon and over to other roundabout, polar bear roundabout.

    Mosey to cage – Rusty Dora – partner up for (1) 50 pullups, (2) one person holds pull up, other partner does merkins, 75 total and (3) 100 jerkins, partner runs to sign.

    Mosey to amphitheater – ring of fire – heals to heaven and 30/60/90 holds.

    Box jump burpee up the steps. LBCs when finish.

    50 LBCs in cadence.

    Moleskin-

    Great job everyone. YHC bit off more than he could chew this morning, but as the saying goes, if you can’t Q it, don’t do it. The bear crawls were brutal. The idea came from an aerial view of the site, one could imagine a few rather obscene designs from the layout, YHC thought the bikini crawl was the least offensive. However, Saab being good for a story, told one of his intimate childhood fantasies involving scissors and a Land O’Lakes lid. And so makes first and perhaps only appearance of the Land O’Lakes Crawl and Rusty Dora.

    CSAUP/Frozen Triangle ramping up this weekend, 6:00 AM start at Dogpile. Numbers are growing steadily above 30. If you can’t run, bring a bike, or hang out for dogs and beers after, should be a great beatdown.

    Good to see Bleeder back in the mix, Happy Birthday buddy. Saab on day 18 of 31 in straight attendance, keep it up, there’s a party for you on February 1st at 5:30 AM at WDog, and by party I mean running, merkins, and burpees.

    See you in the gloom. Go Pats

    Singer

  • First Annual Singer Holiday Workout

    Fourteen veterans posted to Mary Mumford for a festive 45 minutes of beatdown.

    The thang:

    Mosey to field – warmup with 10 Hanukkah Hillbillies, 10 Kwanza Knerkins and 15 Ramadan Reverse Crunches.

    Mosey to track – Black Friday Dash – sprint around track one time.

    Tacky Light Tour – Touch a House  Merkin ladder up to 10 (lit up houses, do not actually touch them)

    Mosey to field – Hang the Ornaments – 2 burpees at baseline,  run to each tree along Cary and do 2 jump squats, returning the baseline for burpees and repeat. Continue until all 11 trees have ornaments (jump squats). LBCs when finished.

    Mosey to other end of field.

    Santa’s Sack Race – teams of 5. One team member runs with the ‘sack’ while the other team members perform 3 to 5 boo-ya merkins (determined by speed of runner) and then chase Santa down before he reaches the other side of the field. Repeat until all team members have completed one Santa race.

    Ring of Fire – 20 merkins total and plank.

    Santa’s sack race back – two of the fast PAX (Swirly and Rosie) run while the PAX performs 3 boo-ya merkins and chase down Santa.

    Backwards run down Commonwealth to flag.

    2 rounds of 25 leg throws with partners, TYA led American Hammers.

    Moleskin-

    Phew, YHC barely slept last night hoping this would all work out. A few items were changed from their initial design but all in all the PAX seemed pleased with the festive workout. Really glad no one called the cops as 40 lb bags were dropped off in the school field at 5:00 AM and a bunch of dudes dressed in black ran around the neighborhood, popping up and down at very specific houses (i..e. not houses with candles in the windows, Clark Griswold would be ashamed).

    Props to Rosie, Swirly and Copernicus for that last Santa Sack Race, you guys can fly.

    Lots of good mumble chatter this morning, especially the words and numbers mumbling up in YHC’s brain due to lack of sleep and lack of oxygen from the workout.

    Announcements – Lunch today at Pops, January is LBC challenge month, 10K or more. CSAUP in January as well, that would should be fun. Jville running a 2.0 workout Saturday at Gridiron.

    Last, in reverence to one of our fearless leaders here at F3RVA, our condolences go out to the Salvucci Family (TYA) with their loss of Ruth Salvucci last night. A quiet plank is due in your honor.

    -Singer

     

  • McFalcon Crest’s Christmas

    Ten veterans and 1 FNG, who will not be named until later in this post, joined forces to a gloomy workout at No Toll.

    The thang:

    Warmup – 20 SSH, 10 Don Q, 20 Flutter kicks

    Mosey to left field. Twelve corners of Christmas. First lap – 1 burpee, 2 merkins, 3 WWII situps, 4 jumps squats. Plank until PAX finishes. Second lap – 5 burpees, 6 merkins, 7 WWII situps, 8 jump squats, plank. Third round – 9 burpees, 10 mekrins, 11 WWII situps, 12 jump squats. Plank. There were some pickle pounders in there during plank.

    Line up on end line of field, Christmas blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawls and 20 crab walks. run to other side, plank. Heals to heaven during plank. Repeat, circle back to  the PAX six, and complete their blimp.

    Mosey to parking lot.

    Light the Mini-dora (Menorah) 80 Merkins, 80 two-count ball dippers, 80 poll smokers. Mountain climbers and additional poll smokers until PAX completed.

    Christmas Check – jump ups on bleachers, step up on bleachers, run, triple check.

    Backwards run to flag.

    Moleskin:

    Great work as always PAX, good to see so many out on a brisk Tuesday morning. YHC might as well talk about the elephant in the room, the title to this workout. It very well may have been the longest naming ceremony in the history of F3RVA. The PAX just couldn’t put a pulse on our new FNG, YHC decided on Big Bear until the next topic of discussion arose concerning the Happy Hour event tomorrow at Triple Crossing Brewery. For those of you who don’t know, Triple Crossing’s flagship beer is called Falcon Smash, a delicious three hop IPA. Fortunately our good man Hardywood made a valiant effort to provide the name details of this IPA as McFalcon Crest. The rest is history, welcome McFalcon Crest.

    Remember PAX we are an all-inclusive workout group, YHC felt with all the Christmas themes in the workout he should include some other holiday celebrations, such as lighting the menorah (mini-dora). Lots of mumble chatter this morning, spirits are high for holidays draw near. So much chatter YHC had to continually add exercises while planking, starting off with ‘putting your wee wee in the grass’ pickle pounders to thwart the chatterboxes.

    -Singer

  • Action Jackson

    Four men braved the Monday morning blues to enjoy a few exercises at Batteau.

    The thang:

    Mosey around loop and behind the house – 25 freddie mercury, 10 Merkins, 20 slow bending squats, 10 Don Q, 20 SSH.

    20/20 (“Action Jackson”) – round 1 – 20 running steps, 20 bear crawls, repeat to other end of field and back. Round 2 – 20 running steps and 20 lunges, repeat to end of field and back. Round 3 – 20 sprint steps and 20 mosey, repeat to end of field and back.

    Lindsays – dips and flutters

    Dora – 50 box jumps on picnic table, 100 WWII situps, run to tree across field.

    Mosey to double tennis court – clock merkin on hill (5 count)

    Increasing 4 corners – 5 burpees, 10 merkins, 15 heals to heaven, 20 squats. Round 2 double number of reps.

    Mosey to flag, around loop, circle up behind house -5 MOM – Xs and Ox, 6 inches, Hello Dolly, LBCs.

    Moleskin-

    Way to push it fellas. Some riveting stuff in that exiting prayer by everyone. Wheelbarrow has been making steady appearances since his one year MIA status, great job man. 20/20 or as renamed for this post ‘Action Jackson’ since Jackson is on the $20, is a new exercise YHC made up late last night. The field next to Forest Hill Ave seemed much bigger in the gloom but wasn’t as large as envisioned. Would also work well on a track or larger field area. TBD at a later Q.

    Congratulations and high appraise for the RVA PAX wrapping up the final Hampton Roads outing this weekend.

    Normal workouts this week.Check the Q sheet for empty spaces (cough Batteau cough). Just kidding, the best fart sack prevention method is signing up to lead!

    -Singer

     

     

     

  • Better late than never

    Four strong attended Batteau for a Monday morning workout.

    The thang:

    Jog around parking lot awaiting any other PAX, circle up near road – 20 SSH, 5 burpees OYO, 15 sumo squats, 4 burpees OYO, 10 hand release merkins, 3 burpees OYO, 20 hillbillies, 2 burpees OYO, 20 heals to heaven, 1 burpee.

    Mosey down to the stone valley. Triple check – derkins, box cutters, run up to road.

    Mosey up back stone steps, triple check – dips, leg ups, run down steps to stone valley.

    Mosey to picnic table area – dora – 50 WWII situps, 100 irkins, 150 one leg squats on table, run to light pole.

    Mosey to back street – sprint to other end.

    Mosey around loop and circle up for mary – freddie -> 30/60/90 -> Rosalitas -> 90/60/30 Hello Dolly. LBCs.

    YHC thought he may have the elusive morning in the gloom, the one-man PAX, but through the fog and haze Sippy and his light came jogging up at 5:29 AM. The other members filtered in throughout the early part of the workout. Great job and thanks for making it out.

    Way to knock Bear Creek to all those who ran. Sounded difficult but some excellent F2 as well.

    Good words to live by, late is better than never, at least in F3.

     

    -Singer

  • In preparation for Bear Creek

    Six strong posted for the Bear Creek run prerequisite class workout  at Batteau.

    The thang:

    Mosey to stone valley, warm-up – 20 SSH, 10 slow Don Quixote, 12 box jumps onto stone wall OYO, 10 derkins on the wall, 20 Freddie Mercury

    Mosey up steps to paved pathway. Blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawl, 20 bunny hops, go to the end of the line and repeat to the top of the road.

    Mosey to side street – 50% run down, 75% run back, 100% run down, 100% run back.

    Blimp  side street – repeat exercises above until everyone reaches the gate.

    Ring of Fire – 10 merkins, plank, then 10 heals to heaven, PAX holds feet 6 inches.

    Mosey to large filed near street.

    Polar bear up hill, 20 two-count flutters at tree, bear polar down hill, run to other hill, repeat. Next bear crawl up hill, 20 two-count flutters at tree, crawl bear down hill, run to other hill, repeat two more times.

    Hot potato Mary – 10 boo-ya merkins with partner, 20 second 6 inch hold, leg raises, superman, Thor 8 count, LBCs, plank dips, 10 merkins.

    Mosey to flag, around loop and back to flag.

    Great job PAX, today was a good morning to work off some of that turkey glow after the holiday. Good reports from the Thanksgiving workouts and Hampton Roads kickoff. The Hardywood coffee installment after Mary Mumford came with high appraise, perhaps something to be filtered in on later dates. Or Lab rat can bring beer, whichever suits your 6:30 AM fancy.

    YHC revised the polar bears to just bear crawls after one round, no one seemed to mind. However, there were plenty of bear crawling to go around either way, isn’t Bear Creek a bear crawl?

    BT led an inspiring prayer to close us out detailing the highs and lows one can feel in a given year, which most of us who’ve been working out with BT over the past few years know about. Very happy to hear it’s 70 and sunny in the BT household, F3RVA was praying for you and the family.

    -Singer

  • Figure 8s

    Six strong attended a well lit workout at Batteau on a brisk Monday morning.

    The thang:

    Circle up in the field- 21 SSH, 21 slow bending squats, 21 mountain climbers, 21 flutter kicks. Repeat all exercises twice.

    Mosey to parking lot.

    Figure 8 Merkin Ladder – run around bigger loop, one merkin, run around smaller loop, two merkins, repeat up to 21.

    100 quick feet on curb OYO.

    Burp Merk – up to 5, repeat 5 and back down.

    5 MOM – hot potato Q – LBCs, Box cutters, Freddie mercury, Hardywood’s wife, Wilson’s wife leg raises.

    Moleskin-

    Excellent job today PAX. Props to Hardywood for cruising through the Merklin Ladder. That’s 251 total merkins in the workout for those tackling the merkin challenge, this includes a portion of the burp merk. The Hardywood’s wife exercise consisted of elbow planks and doing a SSH basically, YHC thought this new one deserved a ‘wife’ title.

    Good to hear the first Virginia Beach outing went well, minus the interaction with some other locals. Keep up the good work down there.

    YHC was reading last week’s Richmond newspaper in the office kitchen this morning and located a story about a gentleman who runs marathons all over the world, he’s in his 60s, and has run every Richmond marathon since 2004. His great-great-great-great (subtract or add one more) grandfather invented the batteau style boating system. Very fitting for a Monday morning read.

    Honey Do, you’re tough as a rock, or stone should I say? get well soon buddy.

  • Stairway to Heaven

    Nine faithful attended a hump day workout at the Carillon.

    The thang:

    Mosey to circle – 20 SSH, 10 Don Q, 20 Imperial Walker, 20 Freddie Mercury

    Mosey to Carillon, partner up.

    Round 1: partner carry up stairs and over to other stairs, run down, each partner 2 times through

    Round 2: wheelbarrow up steps, lung across, run down, each partner 2 times through

    Round 3: 100 merkins total, other partner runs up and down stairs

    Round 4: 100 2-count mountain climbers total, other partner bunny hops stairs and runs down other stairs

    Round 5: 100 2-count flutter kicks total, other partner bear crawls up stairs over to other stairs and bear crawls down.

    Round 6: Running up opposite stairs, meet at top, partner 1 does 25 leg throws, run down stairs, partner 2 does 25 leg throws, repeat

    Triple check –  perkins (?) – one man elbow planks, one man puts legs on back of other and does merkins, third guy runs up and down Carillon steps.

    Mosey to long field – 50% run down, 20 LBCs in cadence, 75% run back, 20 count box cutters in cadence.

    Moleskin – Great work today PAX. YHC felt it was a good day to get some stair work in, and what better location than the Carillon which is quite majestic lit up in the night sky. Not sure what the triple check exercise is, maybe a perkin, but it’s a darn good triple check. BT was found wanting on hump day by a small terrier during the LBCs. Let him finish BT, just let him finish.

    -Singer

  • Two by Vehicle, Two by Land

    Four strong arrived, two runners to the AO and two drivers.

    The Thang:

    Mosey to field – 10 Don Q, 25 SSH, 20 Mountain Climbers, 20 Flutter Kicks, 15 Imperial Walkers

    Mosey to double tennis court – 11s – burpees and WWII situps. Do exercise, forward run half way and backward run the other half to point of beginning.

    Mosey to Valley of Doom – Lindsays – Leg ups on stone and Irkins

    Mosey up pavement to street – Blimps – 5 broad jump burpees, 10 lunges, 15 bear crawls, 20 bunny hops. Repeat 3 times through until reach other end of street.

    Ring of Fire – 10 Heals to Heaven while pax does 30/60/90 degree angles, then 10 box cutters. 10 Merkins, pax in plank, then 10 merkins and bear crawl around group.

    5 MOM – Freddie Mercury, Rosalitas, LBCs

    Mosey to shovel flag.

    Moleskin:

    Good work this morning guys. YHC needs to do a daytime run through the AO, it’s difficult to determine the workout from the satellite view map and whether or not the terrain is lit up. Mrs. Singer did not think this ‘errand’ was worth it Sunday afternoon.

    Normal workouts this week, nothing too new in the near future for announcements except the Virginia Beach AO in a few weeks. Watch out for acorns.

    -Singer

  • Maximus One (no circus)

    23 of the faithful PAX ran out into the foggy gloom for a good Thursday morning workout.

    The thang:

    Warm up – 25 SSH, 10 Don Quixote, 15 Slow Bending Squats, Alphabet Capital letters with legs together

    Curb crawl – bear crawl -> irkin – crawl bear -> derkin, up to 5 and back down

    Circuit – 10 pull ups, box jumps, jerkins, LBCs

    21s – modified to 18s – 1 merkin increasing up to 18 with field run in between

    Moleskin – excellent work this morning PAX. Today’s Q was inspired by my firstborn child Maximus, born a year ago today. Thanks to TYA for leading a Maximus workout a year ago. YHC threw in some alphabet abs, Little baby crunches, bear crawls for the kid’s current workout routine, and 18s for the year my kid will hopefully depart from our home. Way to push it on the 18s to those who finished.

    Bring the 2.0s out to Saturdays Gridiron, DK is inviting all children to attend. The fake Hardywood and the real Hardywood are discussing a social event at the location Hardywood in a few weeks, stay tuned for more details.

    -Singer