Author: Wedding Singer

  • In 1492 F3 Richmond…

    Seven veterans and one FNG posted for a Columbus Day workout.

    The Thang:

    Mosey around road, circle up in small field – Merkins (10), Mtn climbers (15), Plank Dips (10), Freddie Mercury (15), repeat all four, Don Quixote(10), Hillbilly(15)

    Mosey down stairs to valley of doom (YHC thinks that’s what the area is now called).

    Curb crawls Irkins up to 4 and back down using stone benches/wall.

    Lindsays – step ups and flutter kicks

    Mosey to field near house – Polar Bear crawl to the other end, Polar lunges with squats every 5 steps back.

    Triple check – SSH, WWII situps, run around parking lot

    Ring of Fire – two rounds burpees, one round merkins (10), one round heels to heaven (10)

    Moleskin:

    Great job getting up and out to the early workout today PAX, it’s now always as easy on a federal holiday. Upon entering the neighborhood, a tree had fallen across the road and blocked the path. YHC encountered the same obstacle in his own neighborhood but managed to make it to the workout on time.  Acorns menaced the hands and backs during the valley of doom exercises. This, in addition to the brisk temperature, feels like fall is upon us.

    T-claps for T-Swifty, Honey Do’s kid, for making his FNG appearance this morning. PAX had an idea for a mini-melon name but upon hearing he did not like T Swift, and his fast pace in the workout, T-Swift stuck. Never disclose your thoughts on the naming process my friend.

    YHC missed the convergence but heard it was a good workout in the rain. 44 strong at both workouts! Great job.

    Announcements – keep an eye out for this month’s happy hour, hasn’t been decided yet. Otherwise there’s a couple runs, one that’s full and a 50K in March.

    -Singer

  • The Rise and Fall of the Oyster

    Five RVA folks rose from their beds to join in on a Monday workout at Forest Hills park.

    The thang:

    Mosey to the bottom of the stairs – COT – 20 SSH, 20 dips, 10 leg dips each leg, 20 flutter kicks.

    Mosey to market area – Dora – partner up for 100 merkins, 200 pole smokers and 300 single count mountain climbers, partner runs around wooden building.

    Mosey back to bottom of the stairs – Lindsays- Irkins and WWII situps.

    Bear crawl up the hill to the tennis courts.

    Four Corners – 5 burpees, 10 slow bending squats, 20 Freddie Mercury, 40 LBC. Repeat but multuply reps by 2.

    Mosey to small field next to street. Bolt. Jog around small field, sprint to flag.

    Moleskin:

    Good to see everyone in the gloom. Way to push it on a Monday morning. YHC noted it was nice to not be drenched in humidity after a workout. The title of today’s workout came from an ill-advised attempt at bolts on the small lawn near the house. On the very first bolt, the one they call the Oyster was giving it his all, speeding out several feet in front of the Pax. Concurrently, the ever-wise Swirly was moving diligently across the field, throwing caution to us to ‘watch for holes’. This began the fall of Oyster as he found one of said holes, and took a good spill. All was well, laughs were had, and YHC abandoned the idea of bolts across a dark unknown field. Also Flipper provided some good laughs at attempting to bear crawl to the wrong entrance to the tennis courts. You are a fierce bear crawler sir.

    Wednesday happy hour is being held by Hardywood at 6:00 PM at Crossroads near Forest Hill Park. Run then coffee I assume.

    Best of luck to Saab as he takes on the cloud splitter this weekend. Just remember it’s a long mosey, that should take you through the 100 miles. Arnie Palmer golf claps for BT and Toga completing the Spartan race, heard it was really easy though.

    -WS

  • Follow the lights

    Six F3 RVA faithful sailed off into a dark, gloomy morning at Batteau.

    The thang:

    Warmup at the tennis court – 20 SSH, 10 Don Quixote, 15 Hillbillies, 15 slow bending squats, 25 freddie mercury.

    Mosey to bottom of steps near farmers market – modified Jacob’s Ladder – 1 burpee at bottom of the hill, run to top and do 2 monkey humpers, run down and do 3 burpees, and so on up to ten monkey humpers.

    Lindsays – Derkins and two-count flutter kicks.

    Mosey to tennis court – 20 WWII situps OYO, backwards run, karoake (2), sprint. 2 MOM – Rosalitas and Alabama prom dates. bear crawl.

    Triple check – balls to wall on fence, plank dips, run around house.

    5 MOM – ankle taps, Hello Dolly, LBCs

    Moleskin – great job guys. YHC took the opportunity to remember 9/11 in prayer and a moment of silence at the end. The events of that day and the ongoing efforts of our country are still very much in all of our thoughts 15 year later.

    Props to Swirly for making it out this morning after the BRR, you’re a machine. YHC noticed Batteau was in need of a Q Sunday evening and decided to take the reins. Tried to keep the hill work to a minimal, plus it was so dark it would be difficult to use all that’s available at the AO.

    Congratulations to all the BRR participants, YHC enjoyed viewing the ongoing pictures and updates from the weekend. Gold star to Goldberg for breaking a toe and finishing his legs, get well soon buddy.

    Flipper showed up a little late as he was heading to No Toll before his brain began functioning. It’s happened to all of us.

  • The Punishment

    Seven joined The Punisher on a brisk mid-May morning to get a good start on the week.

    The Thang:

    Jog around parking lot. Warm up – Don Qs, Slow bending Squats, SSH, Box Cutters

    Partner up.

    One partner plank one arm high, other lap around school, repeat

    One Partner legs 6 inches off ground, other lap around school, repeat

    One partner balls to the wall, other lap around parking lot, repeat

    Curb crawls – line up on opposite sides, partners take turns increasing increments of merkins by 1 up to 20.

    One partner holds chin above pull-up bar, other runs to school and back, repeat two times

    Mosey to picnic tables, round 1 – 30 dips and 30 WWII sit-ups, round 2 – 10 Bulgarian squats each leg, 25 flutter two-count. Lunge towards flag until everyone finishes.

    COT:

    Good showing guys, was noted that the James River run had a kickoff this morning which may have pulled a few of the running crowd from The Punisher. The idea of this workout was drawn from Toga’s partner workout a few weeks ago, the essence being to push yourself as your partner holds a difficult core strengthening exercise. As was declared, if one of the PAX failed to hold the position during the workout, everyone would be subjected to an additional punishment follow up exercise.  It is duly noted that no additional workouts were dished out, YHC himself failed the pullup routine and well, the curb crawls were suspect at best. Maybe it was just a mind game to incentivize the PAX to not fail, or maybe YHC noticed the allotted time was elapsing. Though Offshore did note that it couldn’t seem likely the punishment was as tolling as the initial exercise itself. TBD.

    Great speed shown by Offshore and Hardywood, who donned actual sneakers today to ‘keep us on our toes’.  YHC learned Swirly lifts weights on his day off to keep his beach bod in check. His tenacity is remarkable.

    Normal workouts this week. Wednesday’s mid-month fellowship event will be the run near Honey-do.

    -Singer

  • Newton’s Beast

    19 faithful arrived for a good morning workout in the gloom.

    The thang – mosey around school for COT.

    Disclaimer. SSH – 35 count,  Hand release merkin – 10 count,  Don Q – 15 count, Plank dips – 15 count

    Mosey to tennis courts for warm up sprints – 80%, 90% 100%, 100%

    Newton’s Beast – burpees, WWII situps, alternate bear crawls and runs on each section, alternate crawl bears and backwards run in sections, WWII situps, burpees

    Ring of Fire – 20 merkins total, plank

    Superman

    Mosey to school for Triple Check – people’s chair, flutter kicks, run

    Mary – American Hammers, Rosalitas, Freddie Mercury

    Run around track loop back to flag

     

    Good to be back in the saddle again boys after a good 6 month hiatus from Q’ing. Great showing by the PAX at Mary Mumford, always seems to attract the F3 Richmond folks by the masses. Special thanks to Marv for bringing us home with prayer, that guy can really bring the gospel.

    YHC was quite surprised to find out the field was closed from BT, thankful I got a heads up before lining up at the trees. A beast can take place just about anywhere though. This particular modified beast, properly known as Newton’s Beast, was brought to you by Isaac Newton’s famous quote ‘what goes up must come down’. Sometimes knowing what is coming next is worse than not knowing, especially when it involves more burpees.

    Lots of announcements recently of other workout locations being opened – Tuesday runs near UR and Mechanicsville, Wednesday at Dogpile and Thursdays in west end. Let’s get out there and show some support.

    Thanks to YHC’s nephews, Chicken and The Egg, for joining and leading the charge today, and Babyback who joined from North Carolina.

    -Singer

  • The day before tomorrow

    Five faithful attended a crisp morning workout at the Source of Truth.

    The thang:

    Mosey  near track for COP – 20 LBC, 20 Don Q, 20 Hillbillies, 20 Mountain Climbers, 20 LBCs

    Catch me if you can – partner up, first partner runs backwards on track, second partner does 5 merkins and runs to Partner 1. Switch, Partner 1 does 5 merkins, partner 2 runs backwards. Repeat until each partner has completed 25 merkins.

    Ring of Fire – 50 burpees. Each person does one burpee while the others TD Al Gore. rotate around up to 50.

    Mosey to basketball courts

    bear crawl suicide – bear crawl down, run back to the baseline

    Ring of Fire – 50 WWI situps total by increments of 1, PAX hold legs 6” of ground.

    Four Corners – entire 4 courts. 5 burpees, 10 derkins, 15 slow bending squats, 20 WWII situps.

    Ring of Fire – 100 Merkins total, increments of 2, PAX planks

    Four Corners – same as above, in reserves, running backwards

    Wilson’s Wife workout #45 – each person chooses one exercise for person to the left,and so on around circle. Rotate exercises until everyone has done each exercise.

    Standard suicide

    Mosey to flag.

    Moleskin – the mornings have certainly grown dark. Good workout today guys. Thanks to Splinter convincing the PAX that ‘running the second Four Corners back’ meant to literally run backwards as well. Caution, running backwards creates a hotbed for collisions, luckily all were avoided today, narrowly.

    Normal workouts this week. Same announcements for other events – Rugged Maniac Oct 10, Bottom to Tap Oct 17.

    YHC signed everyone up for the Go Ruck, better get ready. It was Honey Do’s idea.

  • The Cubed Fire

    Eight RVA F3 faithful posted for a cool breezy beginning of fall workout.

    The Thang:

    mosey to field for COP,  in cadence -20 Side Straddle, 15 Don Q, 20 Alabama Prom Dates, 20 Flutter Kicks, 10 Merkins

    Cube check-

    Triple Check #1 – Balls to the wall, slow bending squat, run

    Ring of Fire #1 – 7 burpees OYO, touchdown Al Gore in between

    Triple Check #2 – Imperials Squat Walker, plank dips, run

    Ring of Fire #2 – 104 total WWII situps, legs 6 inches off ground in between

    Triple Check #3 – Peoples Chair, peter parker merkin, run

    mosey to corner near AP Hill statue

    Ring of Fire #3 – 104 total werkins, plank in bewteen

    Dealers choice 5 minutes of mary – Xs and Os, Wilson’s Wife, American Hammers, reverse mountain climbers, mountain climbers, LBCs

    Moleskin:

    Great effort this morning. Everyone seemed in good spirits, YHC believes the Convergence had a re-energizing effect on the PAX. We’ve all busted our butts to become better physically and mentally over the past year, the transformation is real and inspiring.

    In honor of the Ole Miss beatdown on Alabama this weekend as discussed pre-workout by the PAX, the prom dates were thrown in.  In honor of the Pats win over the Bills, added a little Wilson’s Wife, as the mouth of Wilson could not be heard.

    Qs needed this week and weekend, please check the spreadsheet. BT bringin it tomorrow at NoToll.

    -Singer

  • The Carillon Crawl

    Seven faithful posted for a workout at Dogpile as the rain held off for the most part.

    The Thang:

    Mosey to Carillon field – 25 side straddle, 20 Don Qs, 20 Imperial Walkers, 25 LBCs, 20 mountain climbers

    Mosey to top of the Carillon of the Carillon crawl – partner up for bear crawl and freddie mercury

    Mosey to the bowl – full Jacob’s ladder – WWII situps and burpies. plank up when finished.

    Ring of Fire – 10 merkins

    Mosey to amphitheater – partner up – first man runs to top, second dips. rinse and repeat.

    partner up – calf raises – 30 each foot

    5 slow bending squats on each step to top, 3 derkins each step back down, 5 irkins (inclined merkin) back up, 5 slow bending squats back down

    mosey to flag – 5 MOM – leg raises, russian twists, LBCs

    Moleskin –

    Great workout, good numbers despite the absence of the BRR attendees. YHC considered ‘the Carillon Crawl’ during Toga’s Dogpile workout. The exercise has one partner bear crawling down the steps, around the other steps and back up, while the other man does freddie mercurys. Definitely became much more difficult going down the second time through. The full jacobs ladder started atop one the bowl on one side, doing one burpee and running down the to the valley and back up the other side for one WWII situp. Repeat by increments of one up to 6.

    YHC’s apologies if he forgot someone, or some parts of the workout. Always best to log it right after the workout but couldn’t find the time until today.

    Announcements – celebrating CONVERGENCE this Saturday at Gridiron, 7:00 AM. Regular workouts this week.

     

  • Four Squared Part II

    Eleven faithful posted on a gloom Tuesday morning on the southside.

    The Thang:

    Mosey near park gate, COP- 20 Side Straddle Hops, 20 Don Q, 20 Mountain Climbers, 25 freddie mercury.

    Mosey to left field – 8 count contra burpee, 20 count imperial squat walker

    4 squared – 4 laps, increasing sprints by 1 length each lap

    8 count contra burpee, plank dips 15 count

    mosey to parking lot, 4 squared parking lot

    mosey to left field – 3 minutes of mary – 20 count russian twist, 20 count rosalita, 25 LBCs

    11s – don quixote and body builder burpees

    mosey back to shovel flag

    Moleskin – excellent workout PAX. YHC felt compelled to complete Jville’s four squared workout from last week at NoToll. Points for originality – not really, but it’s a well balanced session- burpees and merkins, ciabattas, run – that deserved to be completed. Unfortunately YHC left his phone in the car, sot the ciabatta became an exercise in cadence. In hindsight that worked best as there probably wouldn’t have been time for the 11 at the end. Tclaps for Splinter and Fudd crushing the runs and 11.

    YHC let the PAX decide the exercises for the 11 workout. The PAX seemed to appreciate Bleeder choosing ‘windmills’ for the first part of the 11, and thus TYA felt inclined to choose body builder burpees as the other. Unfortunately we didn’t have time to finish the 11 but made it past 1/2 way or more.

    Our numbers will be declining this week as those in in the BRR drop off to save their strength. Best of luck out there guys, make us proud.

    Normal workouts continue this week – I think Grizzly is VQing Thursday’s workout at Mary Mumford.

    Other updates – Convergence on September 19th at 7:00 AM at Gridiron, grab or kidnap someone and bring them out. Bottom to Top 3 miler October 17th in Shockoe Bottom.

    Go Patriots (or football in general). That is all.

    -Singer

  • The Duty and the Beast

    7 faithful posted for a Monday workout at the PunisherRVA.

    The thang:

    COP – 20 count imperial walker, 20 count don quixote, 20 count freddie mercury, 25 count side straddle hop

    The beast – tree near parking lot to sidewalk  – exercises chosen by PAX – 1) burpee (Singer), 2) eight point burpee (conspiracy), 3) deep knee bends (Bleeder), 4) 4 count flutter kicks (Chum), 5) john travoltas (TYA), 6) LBCs (Grizzly).

    mosey to picnic tables – Lindsays – dips and little baby flutter crunches

    mosey to edge of school – triple nickel – balls to the wall dry docks, run around shovel flag and back to the wall, 5 times through.

    moleskin:

    YHC hadn’t run into the beast lately, noting Toga’s moleskin from Saturday’s backblast of returning to the basics. Thanks to Conspiracy for ever keeping the PAX pushing their limits with the eight point burpee (sorry I’ve forgotten the actual name but its basically an extended burpee) after the initial burpee Beast exercise. YHC had flashbacks of Wilson’s attempt at the complete burpee beast but continued allowing the PAX to choose. Bleeder opted out of the burpee continuance and all faith was restored in YHC’s ability to kick a kickball properly this evening.

    The triple nickel was only a double nickel as time was running out, and YHC forgot to include the other exercise.

    Normal workouts this week, couple BRR added mid-week, TYA will confirm timing once he checks the weather channel.

     

    -Singer