Three strong hit the hills of Hillcrest on Wednesday evening to turn a couple loops in some warmth that we haven’t felt in a while. It was good to get back out in that neighborhood for the first time in a LOOOONG time!
Deer, Rabbits and TYA seemed unphased or unaware of our presence even though we hung out on the latter’s rear truck bumper to catch our breath for a couple minutes.
Welcome to FNG-Cubbie (Cub Cadet) for making her first official F3 post.
SYITG!
Kubota
4 Healthy Warrior made their way to The Forge this windy morning to try to get in a beatdown before the rain sets in. YHC arrived a touch early as he usually does and not long after Wedding Singer parks his sled in the lot, wanders over to YHC’s car to ask if a mile run was in the plan. YHC has no plan so Singer elected to get some EC on the last day of the challenge and off he went into the gloom. With two other PAX showing up we mosey to the COP in the 3rd lot from the right.
COP: DQ’s, Helicopters, (Wedding Singer is back) Cherry Pickers, Inverted Scorpion Kicks, Hello Dollies, 5 burpees OYO
Mosey to the next lot down: Four Corners
Corner 1 – 10 Rosalitas, Corner 2 – 20 American Hammers, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 LBC’s
Mosey to the next lot down: Four Corners
Corner 1 – 10 Diamond Merkins, Corner 2 – 20 Shoulder tap Merkins, Corner 3 – 30 Hand Release Merkins, Corner 4 – 40 Merkins
Mosey to the next lot up: Four Corners
Corner 1 – 10 Copperhead Squats, Corner 2 – 20 Jump Squats, Corner 3 – 30 Lunges, Corner 4 – 40 Heal Raisers
Mosey to the next lot down: You guessed it Four Corners
Corner 1 – 10 Burpees, Corner 2 – 10 Hand Release Merkins, Corner 3 – 10 American Hammers, Corner 4 – 10 Heal Raisers
Mosey down to the bottom circle: Man Killers
Only one way back to the top: Light poles do one merkin at each pole until you get to the street.
Time left on the clock: Mosey to the flag area where the hill is
6’s basically 11’s but we don’t have time for 11’s
Bernie Sanders up the hill 5 Jump Squats, Run down the hill 1 Jump squat and so on and so forth until time is called
Numbers / Names YHC took us out
NMS:
PAX seemed to really like the merkins four corners, mumble chatter intensified after the 30 hand release merkins something about killing Doozy burying the body or along those lines. YHC believes it was repeated after the Man Killers and on the way up the light poles. YHC has the Q at Twin Team tomorrow and Snuff was inquiring about what that workout was so far be it from YHC to not show Snuff the namesake that is Twin Team tomorrow.
After not feeling well for a while, it was finally time to get back into the gloom on the regular for Mr. Holland! Considerably less exciting, when it turned out to be a PAX of one. Unfazed (well, somewhat fazed), YHC launched into a one-man hot potato.
Mosey around the school, land at the blacktop for COP: SSH, Don Q, Imperial Walkers, Russian Soldiers, LBCs.
To the parking lot for Extended Range 11s: Merkins & WWIIs, running the length of the parking lot between them.
Mosey to the hill for a One Man Triple Check: bear crawl up the hill, 20 WWIIs, run down to the school, 20-count balls to the wall. (3X)
Into the courtyard for a Lunge Lap. Intersperse 20x bench dips and flutter kicks along the way.
Back to the flag for number, name, and I skipped the announcements since I had nothing to tell myself.
YNWA (but sometimes you might exercise alone),
-Mr. Holland
Three soldiers fought off the fartsack to what was rumored to be a rainy shit show. But………….not a surprise……….It’s Always Sunny & 70.
YHC knew if I did not sign up for the Q, I would be a victim to the fartsack. So against all my Pete Rose instinct (NM will get it), I sent the Q text and went to bed. Instead of meeting at the normal spot we met at Wilson’s.
YHC announced there would be NO COP and we would be getting straight into the work out. Cul De Sack Tour/Roulette. Each New Market cul de sack will be visited by the men to perform 10 of the called out exercise. Here is where the roulette comes in…the PAX decides (novel idea right – NEVER been done! LOL)
On the eighth cul de sack (last one) we stopped for some ground & pound with cinder blocks. YHC called out a penelty for the gazelle’s – On the run back to the clubhouse parking lot, the gazelle’s had to stop and perform ten SSH and turn around to find YHC. With three minutes left, we did some Mary.
Rosetta took us out. One month of quarentine down and hope and end is soon. Stay safe. I might have been halucinating, but did we see a unicorn???Great work this morning men.
Six men showed up for the WDog workout on such a beautiful morning and here is how it went down:
We moseyed to the circle in front of the Amphitheater for COP: 25 SSH, 10 DQ, 10 Merkins, 25 LBC, 10 elbow plank.
Bodos took us to the rusty cage for the first exercise. Classic triple jack with 10 pull ups, 10 deeps, run to the fire extinguisher and run back to the cage.
Hand Shake took us to the stage next to the tower for second exercise. Dora with one partner touching trees from 7 to 1 and the other partner doing the series of exercises: flutter kicks, merkins, burpees, squat, balls to the wall, etc.
Viny took us to the “mixing bowl” behind the Amphitheater for the third exercise. One side we did one merkin and LBC and the other side we did two merkins and LBCs and up to 12 merkins and LBCs.
Hitchhiker led last minute workout with 20 merkins and 10 Hitchhiker.
Announcement: Murph Challenge on Memorial Day.
Viny closed it with a prayer.
We noticed that several smaller groups of people started working out at the park. A movie called “Extraction” on Netflix was recommended to watch.
This is based on my poor recollection.
5 guys (not the restaurant) showed up this morning for a beatdown. YHC delivered.
Walk around the loop with a kettlebell held high.
COP — crabcakes, tempo lbc’s, american hammers, russian soldiers, rotating merkins, arm circles, helicopters
Dora’s Little Donkey
one partner runs across the lot and does 10 donkey kicks, return
complete together 50 situp presses
100 swings
150 goblet squats
Diego’s Bear Crawl 11’s
bear crawl across loop
1 4×4
bear crawl back
10 renegade rows
continue till YHC calls time with 5 minutes left.
Centipede
spread out, hold out kettlebells in front
first person does 5 kb thrusters and moves to other end
go through the whole group 3 times
Run around the loop for the last minute
Numbers, Names, Announcements
F3 Daville is having a merkin challenge for the month of May. Here is the link.
https://docs.google.com/spreadsheets/d/12T3CrYVUljOlFu9FYO3krk-ZaVehZMF5LZ7kN05EHDA/edit?usp=sharing
Keep praying for members who are recently having to stay home for various reasons. We miss you all, stay safe and stay in touch!
NMS — YHC is pooped. Bernie Sanders yesterday, 4×4’s today. Nuff said.
Later,
Opus
5 warriors showed up for a beat down in New Market this morning,
COP
SSHs x 10
Copperhead Squats x 15
Helicopters x 10
Imperial Walkers x 15
LBCS x 30
Flutter Kicks x 10
Moseley top of Hill!
4 Corners
Round 1 – 50 Merkins, 100 Mountain Climbers, 150 Squats, 200 LBCs – Stop at every house with irrigation running and do 3 burpees
Round 2 – 20 WWIIS, 40 Dry Docks, 60 Monkey Humpers, 80 SSHs, Every car parked on street stop and do 10 Merkins
Back to CLubhouse and grab COUPON
Rounds of ground and Pound and Toe Touches
Numberama, Namerama, YHC took us out!
Strong work Gents!
One foreign made tractor company and one stock brokerage firm hit the mean streets of River Road Hills for a mixture of activities. 5:00 am sharp and off we went!
One mile run from the church down Gaymont, left on University, left on Ralston, end at River Road. Mosey back down Ralston to YHC’s driveway for:
COP:
Helicopters x 15
DQ’s x 10
LBC’s x 25
Collect coupons(bricks) that were strategically placed in YHC’s ditch last night by Husky.
Mosey down the street in front of Keymaster’s house and begin a round of:
11’s
Merkins and American Hammers. Mosey up Ralston, University and Gaymont in between each set.
Stop about halfway up Gaymont and complete 25 SSH’s
Then begin a:
Lindsey
Squats and Carolina Dry Docks. Mosey up Gaymont in between sets ending at River Road.
Head back over to church and hop into a nice grassy area by the church.
10 WW2’s/10 Small Arm Circles forward and backward
15 WW2’s/10 Large Arm Circles forward and backward
20 WW2’s/20 Overhead Presses
Head over to small parking lot and grab a curb for:
5 Burpees/Lunge Walk across to other curb/5 Burpees
10 Crunchy Frogs/Bear Crawl to other curb/10 Crunchy Frogs
Head back to VSF for:
Mary
15 x Reverse Crunch/Arm Butterfly combos
15 x Alabama Prom Dates
20 x Arms behind head Flutter Kicks
30 seconds of Superman
***Coupons were never put down until the workout ended***
Set coupons in the back of YHC’s truck
Numberama, Namearama and YHC took us out.
NMS:
Beautiful morning for a run and coupon workout! Husky had set 10 bricks in the ditch last night thinking there was going to be a big crowd for First Watch this morning. Looks like it was quality over quantity this morning:) EF Hutton is now 29/29 on the Mile-a-Day Challenge. He vows to run a sub-7:30 minute mile to end the month tomorrow. Tuckahoe Little League and whether there is going to be a Little League season dominated the converstation this morning. EF Hutton has the Q next Wednesday for First Watch. Come on out at 5am and let’s get after it!
Have a great day, men!
Kubota
Seven PAX plus Sally posted for the third edition of VR, Dawg on Zoom.
The Thang: 2 minute mosey to the COP. SSHs, IWs, DQs, Merkins, LBCs IC.
1 minute AMRAPs with 1 minute mosey in between each set: HTHs, Merkins, Carolina Dry Docs, WWII setups, Merkins, Tuck Jumps, Flutterkicks, Squats.
King Crab Walk: Crab Walk with a Crab Cake every five paces
Triple Check: Derkins, Decline Plank, One-Minute Mosey. Audible to Discount Double Check.
Ring of Fire: 20 HTHs followed by 6 Inches for the remainder of the minute.
COT
Announcements: Prayers for Corned Beef’s father as he undergoes surgery tomorrow.
Zoom happy hour today at 6pm, meeting ID: 822 7005 7337, password is on Slack or PM. The link is the same as for this beatdown.
Tron, another F3RVA virtual AO, is on Mondays at 5:30am at the same Zoom meeting/link. SYITG!
7 brave men came out on a great morning and here is how things happened.
Got the 1-miler in at a pace of 8:13 around the back of Atlee and ended up in the parking out of Cool Springs.
COP
Arm circles (front then back), 20 merkins, 20 scorpions then Q was done.
Mosey over to the bus loop
Round 1 – Partnered up, one guy ran, the other guy did burpees (did this 4 times)
Round 2 – same partners, one run ran Bernie Sanders, the other guy did fish out of water exercise (did this twice)
Round 3 – same partners, one ran Bernie Sanders, the other guys did 10 ball dippers then 10 squats still partner came back (did this twice)
Ran back to the flag….finish right at 615.
Numbers, prayer by Q…..signed out…
It was fun guys, let’s keep up the great work…