Author: Wilson_RVA

  • What happened today in history and what’s in your name?

    21 strong men showed up for what YHC hoped to be a creative beat down.

    Quick lap around the VITA track to warm up the legs.

    COP: 18 SSH, 18 Don Quixote, 18 LBC’s, Merkins

    W: 20 Burpees(OYO)

    A: 50 SSH

    L: 2 min wall sit

    T: 15 Squats

    D: 15 Merkins

    I: 30 SSH

    S: 30 Burpees (OYO)

    N: 40 SSH

    E: 1 min wall sit

    Y: 30 LBC’s

    T: 15 Squats

    A: 50 SSH

    R: 15 Merkins

    Z: 15 Arm circles (both directions)

    A: 50 SSH

    N: 20 Cross leg lifts (each leg)

    Line up for box cutter run – do box cutters until the 1st man runs to end of line. Repeat the other way but with elbow planks (last time I listen to SAAB)

    Short Mosey to Tower stairs. Partner up. One runs up and around tower and other does SSH. (2x)

    Mosey to shovel flag.

    Moleskin:

    So, in full disclosure YHC has been just plain lazy and has been enjoying the comfort of the fart sack the last week or so. I figured the best way to jump start my attendance was to Q! WOW how F3 RVA has grown. It was great to meet all the PAX I have not yet met. GREAT additions! As I was preparing my weinke (some behaviors are hard to break), I wanted to combine a workout I saw online (each letter of the alphabet is assigned an exercise) and what happened today in history. So I searched the great big World Wide Web! Today in history was absolutely BORING! I forged on and found that in 1999 Walt Disney released Tarzan today! Genius move of them to open the new Tarzan movie this weekend! Anyway, as I began to write the back blast I saw on Twitter (@WFRIV) that TODAY Van Halen released the album For Unlawful Carnal Knowledge (watch Sammy talk about it!). Where was that on the web? One of the best! So as we speak I’m jamming to VH!

    It was an honor leading the PAX today. Welcome Singlet & Blue Balls! Great job and I WILL see you all more in the gloom. Like it or not! 🙂

    Announcements:

    Tuesday – SHOW UP! We are going for record numbers!

  • Galactosemia Golf Tournament – May 20th- Save the date!

    Hey fellas – Many of you have requested the information for the Galctosemia Golf Tournament every year to raise fund to find a cure for this rare disease. It personally affects our home as my younger daughter deals with it daily!

    The golf tournament website is:

    www.forethecause.org

    There are only a few spots left, so sign up now. Even if your not a golfer, it is a great time!

    All the info is on the site!

    Thank you again for all the support from my F3 family! I have also included the national Galactosemia website in case you have some free time and would like to learn more.

    www.galactosemia.org

    Again 0 thanks and see you in the gloom!

  • A “Special” Mary Workout

    Seven (yes – I know odd friggin number – ugg!) special men approached SOT with the excitement that the weather was Sunny & 70. Soon to find out the app on our phone lied and it was below 50 degrees and the sunny was merely the full moon. Extra layers applied and off we went!

    The Thang:

    COP: SSH, Merkin, Plank Jacks, Dive Bombers, Imperial Walkers, Don Quixotes

    Mosey to the track for Wilson’s version of F3 Nascar. Here is how it went down:

    The workout consists of 3 elements, Push (roll the BIG tire around track), Run (to catch the tire rollers) & Exercises (ALL about Mary). The order was exercise, tire, run.

    The exercises, Plank/Plank Dips/Cross Leg Lift – yup that’s it.

    Moleskin:

    Wilson saw Lugnut at a LAX game last night and somehow the conversation ended up with YHC signing up to Q SOT. Damn HR. They are soooo sneaky and can’t be trusted!

    He did recommend the ALL Mary workout. The tire was while not hard to push once rolling, it was a challenge to steer and Lugnut continued to teach about the apex of a turn. *noted* YHC skipped arm circles in the COP as the PAX commented that EVERY workout had arm circles. Then Bleeder tried to mosey back to the flag early #Qwatchalwaysright – we did some arm circles! Swirly quoted a few scenes from Something About Mary – thanks for the video clip!

    YHC thought it was a good – not great workout. Next time I’ll plan the Mary exercises with purpose, not random. Who knew we’d only get through three. Had at least 10 prepared!

    The PAX did great and I spent the long ride home satisfied and in reflection.

    ANNOUNCEMENTS:

    W-Dog starts next Wednesday, April 6.

    HDHH at Elwoods 5-7 on April 20.

    Toga wants a block party at 45MOM on Thursday. – BRING your blocks!

    Galactosemia Foundation is having their annual golf tournament May 20th @ Birkdale. www.forethecause.org It is a great time and the beer is cold. There are plenty of spots left and Wilson would love to see you out there. Consider sponsoring or putting in a team. I realize time and money can be tough to come by, but anything you can do is greatly appreciated as this directly affects my youngest daughter who has Galactosemia. We would LOVE to find a cure!

  • Basketball Court Bear Crawl to Burpee

    7 Faithful met for a scheduled J-Ville beat down but were met with a pleasant relief in the form of an Aisle 5 number 2 Q.

    Thang:

    Mosey to the front of the school under the lights for the COP: In cadence: 12 SSH, 12 Windmills, 12 Hillbillies, 12 Arm circles Forward and 12 Arm Circles Backwards, 24 LBC’s and 24 Merkins.

    Mosey to the school doors for triple check: partner in threes: 1 step up on benches, 1 tree hugger dips, 1 run the loop switch and repeat 3 times.

    Mosey in shuttle step format to the Basketball courts for Basketball Court Bear Crawl to Burpee: Start in first basket key do 1 burpee then bear crawl to the other side of court’s basket key and do 2 burpees, bear crawl to the next key box and do 3 burpees…plank up after bear crawling to the 8 th key and completing the 8 burpees.

    Mosey to the bus loop.  Partner in twos: 1 starts 100 Merkins, 200 LBC’s and 300 squats while the other partner runs 1 loop. Switch and keep counting.

    Mosey to flag for final Ring of Fire with 10 Merkins.

    COT and Fudd took us out.

    Moleskin:

    YHC was contacted mid-day Tuesday by Wilson, who asked for an audible Q switch for J-ville…YHC has a hard time saying “no” to the ever so persuasive Wilson. Needless to say, the Pax was most supportive…There is however always the exception…I won’t mention any names although he was our LIFO, who mumbled something about getting to the real exercises because he was cold or underdressed or something.  I am sure it had anything to do with YHC’s slow and methodical counting techniques on the windmills, hillbillies and arm circles during that balmy and almost sunny and summer morning.

    The triple check was a bit messed with 1 group of three and 1 group of 4 which included a gear head, but we all managed to get our 9 segments in.

    In reading recent back blasts, YHC noted the commentary on agility and incorporated a shuttle step mosey to the basketball courts. YHC figures it to be good to get lateral movement in before collateral damage on the sound ground and pound fun with the new and exciting Basketball Court Bear Crawl to Burpee.

    It was still dark and my cheater glasses were foggy, but it almost appeared to YHC that a one legged Bleeder can out bear crawl the F3 Corporate stud…?…Flash dance and Lugnut were also in beast mode pounding through what seemed to be about ¼” deep puddles on the blacktop.

    Rosie ran the bus loop 3 times while the rest of us only got 2 in.  Way to go Rosie.

    Fudd brought us out with great encouragement and thoughts for the day.

    Aisle 5.

    Thank You and My Best Regards,

    Michael Nojaim

  • Workout with no name!

    Three posted in a foggy, dark, damp gloom at SOT!

    Thang:

    Mosey to front of school for COP.

    30 SSH

    30 Mountain Climbers

    30 Merkans

    30 LBC’s

    30 Cross Leg Lifts

    Mosey around school to football field for some Bermuda Triangle – since we respect our fields south of the river, the whole Bermuda Triangle workout was lost………..moved to the track for a row of pain.

    Cones set up every 30 yards

    5 burpees at each cone for each round

    Bear Crawl to each cone (round 1), Karaoke (round 2), Backwards Run (round 3)

    2 laps around track each round

    Triangle of Mary – Dealers choice 2 rounds

    Mosey back to virtual flag. Swirly did not bring his and Singer & I do not have one!

    Mole Skin

    So today’s workout was supposed to be focused on what happened on a forgotten day in history. December 30th! YHC arrived earlier than normal to set out the cones for the Bermuda Triangle, but as I pulled up I realized that there was NO way I would walk out there in what seemed to be the DARKEST and foggiest gloom I have been to. Plus I am afraid of the dark! 🙂 Thankfully Swirly showed up and escorted me out to the field. We both assessed that the field was a soggy mess and south of the river fields demand respect! Audible called and moved it to the track. No Bermuda Triangle. 🙁

    The fellas did a great job with the audible. Nice job!

    Some facts about December 30th.

    Bill Poulian was hired as the Buffalo Bills GM in 1985 & Its National Bacon Day!

  • What’s YOUR motivation?

    Six showed up on a pleasant morning for a solid trail run.

    The THANG:

    We ran!

    MOLESKIN:

    Saab is the official Q for today’s run and he decided we would run the trail in the opposite direction. It was a welcome change and the PAX seemed happy so we went across the bridge. Without paying the toll!

    Conspiracy hunted us down and KNEW we ran the trail in the opposite direction. Weird! Saab was concerned he had a chip installed by Conspiracy!

    Off Shore & Saab continue to set the pace. Aisle 5 was testing out some new kicks. Kept him going. THE TYA & Saab were chatting it up for a short bit.

    You know what kept YHC going today! GO BILLS!

    Bills

  • What’s Next?

    Four showed up to tackle a trail run on a cool Sunday morning.

    The Thang: We ran!

    Moleskin: As the cars pulled up YHC quickly realized the A game needed to be present. Trophy led in the beginning, but Pommel was STRONG and kept Trophy in check. Offshore was keeping up nicely. Then there was YHC. While YHC had a personal best on the first half of the trails, they continued to double back to find me!

    During my run, I was reflecting on the challenge our BRR team faced this weekend and how proud RVA F3 is of this group! Well done fellas.

    So what’s next? Check out the video!

    Be sure to remember next Saturday is convergence! See you all there!

    Go BILLS!

  • Bark at the Moon!

    11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready!

    THE THANG:

    Left parking lot right at 6:00 and took a lap around the VITA track.

    Mosey to the island by amphitheater for disclaimer and warm up!

    25 SSH

    20 Alt. Shoulder Taps

    20 Imperial Walkers

    20 Don Quiote’s

    30 LBC

    15 Peeing Dog **NEW exercise**

    Mosey to pull up bars for “Hanging Around” 4 rounds

    • Under hand & Over hand hangs (alternate each round)
    • Decline merkan with feet on dip bars 10 – increase to 15 on 3rd round
    • Run to tower – tag wall
    • Partner Leg Lifts – Pole smoker if no partner x20

    Mosey to grassy area next to tower

    Rotating ring of fire. 10 each. Pax choice. Pax to your left calls the exercise. Bonus round of Burpees.

    6 minutes of Mary 10 ea.

    Pendulum ** new exercise** and total failure. Need to regroup on this.

    Side Plank Lifts

    Cross Leg Lifts

    Russian Twist

    LBC

    MOLESKIN:

    YHC struggled with with how to fill the gaps in my planned wokout, so I went to Wilson’s Wife for guidance. She has a 50% success rate today. The peeing dog was interesting and the pendulum (I was informed when I got home I did it entirely wrong) was down right hysterical. Bleeder wins the prize for looking the funniest, but everyone’s form was just plain BAD!

    Welcome Board Shorts & Blood Test (not BT….) that is reserved for the one and only original! Brain Tumor! When I arrived at the AO this morning it, there was a beautiful full moon. Swirly wanted to start baking at the moon. so Swirly, the video is for you!

     

    Announcements:

    Sunday Trail run is up in the air. Not sure who is leading. Assuming the start time is 7am.

    Normal workouts this week. If you don’t have the F3 App…GET IT!

  • Might as well jump!

    Two “Southsiders” & three of “the other side of the river” guys showed up this fine morning.

    THE THANG:

    Mosey to front of school for the start of a jumping good time!

    25 SSH

    15 Alt. Shoulder Taps

    25 LBC

    20 Crabcakes

    20 Dancing Chilcutt **New & Wilson Wife approved**

    Mosey around school to football field

    For……….The BEAST. David Lee Roth Style!

    1st Round – David Lee Roth Burpee(DLRB) – add a siccor kick at the end/Dive Bomber

    2nd round – DLRB/Squat Jumps

    3rd round – DLRB/Travolta (6 each side)

    4th round – DLRB/Imperial Walker

    5th round – DLRB/LBC

    6th round – DLRB/Mountain CLimbers

    6 MOM – Various exercises – I forgot & was not on weinke…….

    MOLESKIN

    YHC struggled early on with caidence and recovered quickly! Some early mumble chatter was quickly quieted during the beast.

    YHC continues to get closer to the full burpee beast. Got 36 total done today! Been in a Van Halen mood lately so decided to add some old school kicks in the burpees.

    Felt is was an ok workout until I heard Toga say he almost lost it (splashed some merlot) near the 3rd round I believe. In his defense, he led the entire beast! Feather in YHC hat!

    The siccor kicks were……well pathetic. At least we all jumped in some form at the end of burpee.

    Nice work today fellas! See even David Lee Roth is amazed!

    DLR

  • New exercises @ SOT! Introducing Hand Circles!

    The 9 who posted today enjoyed exactly what the forecast predicted. A chilly 75 degree breeze at #SOT!

    The Thang:

    Mosey to front of school:

    25 SSH

    20 Alternating Shoulder Taps (NEW!)

    15 Don Quiote

    10 DIve Bomber

    Mosey aroud school to the main field

    Four Corners Escalator (NEW!)

    10 Merkans, 20 LBC, 30 SSH & 40 Travolta’s (NEW!)

    Reverse and go down escalator. (NOT NEW that Conspiracy debated this was not going down…..)

    Circle up for Ring of Fire (Dealers choice edition) 10 reps of each

    Assorted exercises – PAX to you left decides the exercise and no exercise can be repeated. With a bonus round (all PAX does exercise)

    6 Minutes of Mary

    Dr. W (NEW!)

    60 Second Plank

    Russian Twist

    Cross Leg Lift

    The Moleskin

    YHC was excited to try some new exercises today. We received a bonus during the Ring of Fire when Ricky Bobby introduced Hand Circles! Next up are ankle cirles!

    Ankle Circles

    Lug Nut convieniently positioned himself away from Conspiracy. Odd ’cause I thought Conspiracy went easy on YHC.

    Chum & Bleeder had a burst of energy and were trading the lead during 4 corners. Wedding Singer & Splinter have taken the spirit of Conspiracy and are holding us all accoutable on our form. Some discussion on Splinter being twice the man…….literally.

    Ok, if you don’t have the F3 App yet, GET IT! TYA is leading a run tonight at 5:30. He will hydrate you.

    App

    Have a great day!