Author: Wedding Singer

  • Feel the heat

    10 of the faithful attended The Punisher RVA on a muggy Monday morning.

    The thang:

    mosey to the field, COP-

    20 Imperial Walkers, 20 Don Quixotes, 20 mountain climbers, 25 LBCs

    50 yard warmups – 50%, 75%, 90%, 100%, 50%, 100%

    mosey to corner of school lot – 4 corners around entire school. 5 burps/10 WWII situps increasing by increments of 5 burps and 10 situps each corner. plank.

    mosey to field – Ring of Fire Straddled Merk.

    mosey to parking lot – triple check – chair, plank, run around parking lot.

    mosey back to field – 5 minutes of mary-  15 flutters, 15 hello dollys, 20 ankle taps, 20 LBCs, 15 rosalitas, 2 rounds of superman

    10 burpees.

    COT

    moleskin:

    Many more mornings like this and YHC will be reupholstering his car. T claps for those of you who also did the trail run yesterday of 7 or so miles. Good to see Grisly made his second showing after his FNG outing Saturday. Fudd welcomed back after an absence due to illness.

    The Ring of Fire Straddled Merk was a play on one of the workouts in Carolina. Circle up, YHC led side straddle hop in cadence. At the first ‘1’ count from the PAX, the person to the right of YHC drops to do merkins until exhaustion. At the PAX ‘2’ count, the person to the right of person #1 drops to do merkins to exhaustion. Continue around until YHC drops to do merkins. First person exhausted from their merkins jumps up to start SSHs in cadence until the entire PAX is back on their feet. Maybe it didn’t go as smoothly as YHC would have preferred, open to suggestions. Seems like the bigger the group, the better for this particular workout.

    Thanks to Conspiracy for reminding YHC there was time remaining at the end, just enough for a few more burpees.

    Today is the deadline to order Dogpile shirts, or fuddpile if the NC staff gets paid off.

  • No Father Left Behind

    13 faithful and one FNG posted for a warm workout at The PunisherRVA.

     

    The Thang:

    mosey to field, disclaimer.

    25 Side Straddle Hops

    15 Don Quixote

    20 slow bending squats

    25 Little Baby Crunches

    Two lines – indian run around the school to the picnic tables.

    tabatas- 40 count w/ dips and russian twists, 30 dips and 10 twists to start, increase/decrease by increments of 5 to 10 dips and 30 russian twists

    indian run around the school

    Berp Merk 10 count

    indian run around the school

    tabatas- 40 count w/ dips and WWI situps

    ring of fire – burpees.

    zombie walk (lunges) back to flag.

     

    Moleskin:

    In honor of Father’s Day, the men who raised us, and those of us raising children of our own, today’s workout was designed to keep the PAX together, no father or son left behind. The indian runs hugging the school became a little too literal, but I’m not sure our Native Americans cared much about our form as someone pointed out.

    Perhaps YHC placed a little too much emphasis on the triceps today as the grumbles were prevalent. Duly noted, will take a more balanced approach of burpees and ball dippers the next Q.

    Welcome FNG Toucan!

    -singer

  • Over the Hill(s)

    Bleeder planted the flag and 18 faithful posted for Lockjaw’s 40th birthday.

    The thang:

    Mosey to center field, COT: 40 side straddle hops, 40 little baby crunches.

    Mosey to corner of field,

    Over the Hills –

    pair up. First guy runs the 1 K loop around the school, second guy attempts 40 burpees. Second guy runs 1 K loop, first guy attempts 40 burpees. Plank.

    Mosey to circuit track – 1/4 mile loop. First guy does 40 pushups, second guy runs. Switch and repeat. plank

    Mosey to corner tennis court – first guy takes a lap around full basketball and tennis court, second guy attempts 40 WWII situps. Switch and repeat. Continuously first guy then runs tennis court only, first guy attempts 40 LBCs. Switch and repeat. Plank

    Mosey to center field. 6 Minutes of Gary – 40 seconds on, 10 second rest, two rounds. Exercises- Ball dippers, lizard merkins, handstand kicks or carolina dry docks, high knee jumps or slow bending squat.

    5 Minutes of Mary – freddie mercury, russian twist, hello dolly, superman.

    Moleskin-

    Quite fitting Lockjaw LIFO’d his 40th birthday workout. T-claps for making it out though, the Over the Hills workout, or as noted Around the Hills since there are no hills at this particular AO, was designed by YHC to show some love for our no longer ‘hate’ brother. The silence was deafening in contrast to Ricky Bobby’s RESPECT a few weeks back during name-o-rama.

    YHC apologizes for some of the sloppiness this morning, YHC thinks he actually said southern aggressor at one point of the plank. Simply unforgivable to my highly esteemed southern gentlemen. YHC was running on fumes from lack of sleep. However, if someone in the PAX showed up for the Patriots celebration workout at 4:30 AM, well, laugh’s on you bud, I was watching replays of Super Bowl 49 in my fart sack.

    Welcome FNG Ponzi!

    See you guys in a few weeks.

    Singer

  • 2:45 – In Memory of Elizabeth Pryor

    11 faithful posted for a dedication workout in honor of Elizabeth Pryor.

    The Thang:

    Mosey to the corner of the school near Grove and Commonwealth.

    COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence.

    25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs

    Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise points. First exercise is burp merks increasing from 1 to 11 at each tree. Plank at the other end of the field. Repeat burp merk back to the beginning. Second set – 1 hello dolly, 10 rosalitas, increasing/decreasing by one across the field. Plank at the other end. Repeat back across.

    Mosey to the circuit track, 4 corners circuit style. Pull ups set the pace with 10, box jumps on the steps of the school, dips and derkins. two times around.

    Mosey to the tennis courts for 5 minutes of bolts. 5 sets of sprints to the other end, rest, and back.

    Mosey to flag – Superman – two times through acapella.

    The thang:

    YHC’s first Q at Mary Mumford, actually first Q outside of NoToll. YHC felt moved by the story of historian Elizabeth Pryor and the details of her passing from Monday’s accident, and signed up to Q when I noticed it was still open on Tuesday. Every Thursday and Friday the RVA F3 PAX has run by the spot of senseless tragedy, a dedication felt necessary. The workouts were inspired by the time of the accident – 2 double sets of 11s, 4 corner circuit and 5 minutes of bolts. Superman, well, because Superman is awesome when sung to the sweet sounds of The Greatest American Hero. I think the tomatoes actually stopped their workout to watch this comical situation.

    The other name for this workout could have been The Hijacked Q as noted before it began. Swirly had been verbally given the Q the night before due thinking the spot was still open, though it had been filled previously on the spreadsheet. YHC thanks Swirly for his gracious acceptance to give up the Q (after setting up the blocks, guess I know what’s in store his next Q) in order to keep the dedication workout in tact.

    Earthday. 5K. T-shirt. This Saturday. 11:00 AM. I rest my case.

  • Earth Day 5K April 18th RICHMOND, OK? GET IT?!

    11 of the F3 RVA faithful made the trek out to NoToll for a light rain workout (note- Sippy LIFO’d, no complaints, that’s a long run from his house)

    The Thang:

    Mosey to the front left soccer field.

    COT-

    20 Don Quixote, 25 Side Straddle Hops, 20 little baby crunches, 20 mountain climbers

     

    Mosey to the corner of the left soccer field

    Partner up for FULL Huguenot Park 4 corners (all three fields and the parking lot as the corners)

    Run to the corner of the parking lot, 10 Prison Cell Merkin Burpees, run to the other end of the soccer field, 20 Stuart Scott Merkins, run to the opposite field corner, 30 burpees, run to the point of beginning for 40 WWII sit ups. Plank.

    Reverse steps, do the same workout in reverse.

    Mosey to bleachers for triple check – dips, squats, bolt, three times through.

    Mosey to soccer field center for 5 MOM – Russian twists, leg raises, LBCs, Hello Dolly

    Ring of Fire – 8 merkins around the fire, reverse and 8 merkins back around to beginning

     

    Moleskin:

    A wet workout this morning but it doesn’t feel so bad when it’s 60 degrees. Special welcome back to Fudd, it seemed might quieter at Dogpile last Saturday without his enthusiastic jabs and singing (special nod to Toga’s back blast last week, best ever). Our prayers go out to Mrs. Fudd for a speedy recovery.

    Announcements – Monday April 13th grand opening for The Punisher at Linwood Holton Elementary School with Chum. Thursday’s sausage party at Fudd’s house is tentatively moved to Friday this week, stay tuned for more updates. Do you love mother earth and $30 t-shirts? Good, so does YHC, come join the Earth Day 5K April 18th at 11:00 AM downtown, details can be located at – http://www.earthcraftvirginia.org/earth-day-5k-race-without-trace/. Last, F3 RVA will have a table at Hardywood in the afternoon April 26th before the 4 miler, come out and rep with Bleeder and company.

    Special thanks to TYA for tearing down the Earth Day 5K poster at Ellwood’s to bring in for a laugh. YHC appreciates the level of ball-busting you’ve reached on this.

    -Wedding Singer

  • NoToll with a Twist

    Eleven of the RVA faithful returned to NoToll on another cold morning. Welcome spring, I think.

     

    The thang:

    Mosey down to the field parking lot. COP-

    20 Mountain Climbers, 25 Don Quixote, 20 Rosalita

    Mosey to largest soccer field-

    BEAST with a twist

    Beast – merkins, Freddie mercury, deep bending squats, werkins*, mountain climbers, flutter kicks

    Twist – DK was assigned the role of the twist, which is to shout NoToll somewhere in the beast. At the beginning of the werkins run, NoToll was announced stopping the PAX for a 8 count berp and merk (inside the burpee, increase merkins by 1 up to 8 and back down), continue on werkins in the beast.

    Mosey over to the smaller soccer field, sprints with a twist. Swirly was designated the twist.

    Sprint across and back. Sprint across and lunge back*.NoToll was announced ½ back in the lunges and YHC led a 40 count side straddle hop in cadence. Lunge the remainder of the way back.

    75% jog across and back.

    5 Minutes of Mary – 10 count cross leg lift raises, 20 count Hello Dolly, 20 count LBC

    Mosey back to cars*

    YHC NoTolls the run back with a 10 count burpee near the gate.

     

    Moleskin:

    Do remember, YHC does need the disclaimer, he is only a wedding singer. There’s one thing to say about the cold, at least it’s not wet. The NoToll declaration adds a change of pace for exercises such as the beast, however the placement can be crucial. Adding 64 merkins and 15 burpees while making it through a beast werkin run definitely does take a toll. YHC believes this is the first beast he’s been through without a burpee portion, the Pax can thank The Scream for serving up a softball with flutter kicks as the last exercise.

    Great workout guys, see you tomorrow at The Source of Truth for Wilson’s Wife’s Q.

    Announcements- TYA is putting a team together for the Blue Ridge Parkway run on September 11. Each team member will run approximately 17 miles in three separate sections. Last year roughly 30 out of 150 teams were represented by F3.

    -Wedding Singer

  • To Kill a Merkin

    Thirteen of the faithful posted for a muggy 45 degree workout at No Toll.

    The thang:

    Jog to back parking lot, warm up-

    25 Side Straddle Hops (not hop straddle side)

    20 Don Quixote

    20 Imperial Walkers

    20 Little Baby Cs

    Mosey to soccer field

    Bear crawl goal lines of the field, run side lines, burpees at each corner – 2, 4, 6, 8 count

    backwards run goal lines of the field, run side lines, werkins  at each corner -2 , 4, 6, 8 count

    Karaokes on goal lines, run side lines, monkey humpers at each corner – 2, 4, 6, 8 count

    Run all lines of field, burpees at each corner – 2, 4, 6, 8 count

    Jog to side field

    triple check – derkins on the bleachers, slow bending squats, run to end of field and back

    Sprints – 80% run across field, 100% run back

    Mary – 10 count cadence little baby crunch -> 2 count cadence merkins

    10 count Hello Dolly -> 4 count cadence merkins

    10 count Russian twist -. 6 count cadence merkins

    10 count Rosalita -> 8 count cadence merkins

    COT

    Moleskin-

    Great workout in the gloom, which didn’t seem so gloomy today. Even though we won’t see daylight in our weekday workouts until summer, the pax has made it clear that this is a good thing, no one wants to see YHC’s mug at 5:30 AM anyway. The pack seemed much more excited to hear the first goal line exercise initially announced as crab walks changed to bear crawls before beginning. YHC apologizes for the confusion, he’d never willingly call for crab walks.

    Great workout guys. Looking forward to some virgin Qs this week with Iron tomorrow and Fudd Thursday. Slightly embarrassing when Wilson comments rather loudly and enthusiastically that he MISSES ALL THE VIRGINS, this occurred at The Daily Grind Saturday after the workout.

    Welcome FNG Gilligan!