10 studs posted this morning for Mary and here is how it went down. Two dudes walked . One nursing an injury the other not leaving a man on his own. The other 8 attacked Mary. We thought it was 7 but Flipper appeared out of nowhere as Hardywood was talking to the pax about Flash being the best chiropractor he’d ever seen đ
Incline merkins while one does 7 pull ups at the rings and switch – 3 sets
Mossy – Decline merkins – 3 sets of 10 – regular, close grip, wide grip .
Mossy – Dips 3 sets of 10
Mossy – pax plank – one does 5 chin ups – switch – 3 sets
Tennis Courts : Bernie Saunders to end of each court then burpee up to 4 – run back ladder down 4-1 – 3 sets .
Triple Check : run to fence – 10 mountain climbers – exercises WW2’s and 6 inches.
Native American run back to the flag.
Ring of Fire – 10 hand release merkins.
Great job guys – thanks for the opportunity to lead this morning. Enjoyed the work and the mumble chatter. Hitchhiker mentioned as we were wrapping up we should pray for folks in China. When your in a meeting with Swirly and you offer a suggestion /excellent idea – be prepared to carry the ball – and remember – it’s not about how many times you get the ball – it’s what you do with the ball when you get it ! All you Hitch Well done brother – great prayer – thanks for stepping up and taking us out this morning .
6 SOJ regulars braved the colder than normal 70 degree weather for a Timberwolf beatdown that went something like this:
THANG
Plank while Bullseye gets his gear together.
10 min group run through the neighborhood adjacent to the middle school.
Return to school for COP near entrance: SSH, DQs, Rosalitas, Hello Dollies, Cruncy Frogs
Partner up for Proper Dora: 1 WWII, 2 Merkins, 3 Squats – repeato x100 as a 2some; other partner either run to 2nd lamp pole or bear crawl up and crawl bear down embankment. Nobody bear crawled.
Mosey to parking lot for modified bear-imeter: Partner up: 1 partner bear crawls towards side entrance; other partner runs to side entrance and back; switch; rinse and repeat until both reach side entrance.
Mosey to parking lot for Taylor Goodman Parking Lot Tracers, lead by Taylor Goodman
Mosey back to embankment: lunge up, lunge down, bear crawl up, crawl bear down, lunge up, lunge down
Mosey back to VSF. Plank for 30, down to elbow for 10. Recover.
COT: OC took us out.
YHC had no idea what to do this morning and shared as much in his clown car with Bullseye & OC on the way to the AO. Bullseye mentioned maybe not running so much because of sore Achilles, so why not start with a mile long run.
Everyone quietly crushed the Dora, which is always a crowd pleaser.
No sign of New Market today.
Always great taking the lead.
YHC will be away for 10 days while M Kebab is visiting England (just in time for Brexit and the Coronavirus). Feel free to use my property as an AO for a little field trip during that time. Give me the head’s up, so I can join you.
Circus Maximus had its first winter tour
guest today, Oyster. One traveler and 4
regulars joined forces to sling around some KBs. No Q, so YHC took first 1/3 and White Deer
took the last 2/3s. Here is how it went
down:
COP
30 SSH
15 IW
10 DQ
15 helicopters
20 HRM
40 2x LBC
10 2x Suzanne Somers, each leg
25 APD
Curbside service
20 overhead pulls
20 sit-n-presses
20 skull crushers
20 KB American hammers
20 lawnmower pulls â each arm
Mosey through the bus stop with death crawls and
lunges; stopping at each set of pillars to do 20 reps of alternating
exercises while doing a wall sit
Curls
Lawnmower pulls
High pulls
Presses
Planks
Boat/canoes
Halos
Figure 8s
Heels to heaven
COT with YHC taking us out
Great work today men. YHC was functioning on limited sleep, so this
BB will be like him, half asleep. Way to
get âur done! Oyster, good to have you
brother. Come back before the next tour.
The Forge welcomed a dozen perfectly smooth and fragile eggs, still warm from the mother hen fartsack – hereâs how DTH made the most delicious breakfast omelet:
The THANG:
Mosey to COP #1:
Welcome & F3 DisclaimerÂ
Extra Disclaimer provided for Cooper
Squat Walkers x39 IC (Happy Bday Seadoo!)
T-plank Arm Circles x10 Each side
Dying Quixotes x10 IC (DQâs, but performed from your Six…)
Windshield Wipers x10 IC
Flutter Kicks x30 IC
Mosey to Handicap Rails for COP #2:
Over-Unders to the top
Partner up to complete x3 sets of:
x10 Jerkins each
x10 Cliffhanger Merkins each
x10 Dips each
ABCâs for the SIX
Mosey to 2nd Lot Grassy Hill for COP #3:
Triple Nickel:
x5 Burpees at the Bottom
Bearcrawl to the top
x5 Heels-to-Heaven
Run back down
x5 Rounds totalÂ
AlGorama for the SIX
Mosey to Amphitheater for COP #4:
DORA 1-2-3:
Moving partner performs the TOOTH FAIRY up the stairs (incline merkin each step with a full body hop on arm extension to advance up each step), then Crab Walk down amphitheater steps back to other partner performing:
x100 WWII
x200 Squats
x300 SSHâs
***OUT OF TIME BEFORE SSH DONE***
Mosey BTTF for COT:
Counterama # 12
Namerama (welcome back Pew!)
Announcerama (see Comments)
YHC took us out in Prayer
NMS:
YHC was pleased to have a solid crowd for the Forge this AM, especially since braining up âDying Quixotesâ yesterday and discovering âTooth Fairiesâ in the Exicon. Yaâll know DTH just LOVES some new material to try. Great to have PEW join us again, now back in RVA for a season – weâll be seeing more of him! The title for todayâs BB is a quote from YHC after the Moseying PAX suggested the seemingly sadistic Dr Tryhard ought to be named Dr Kevorkian. But hey, as it turns out, you canât make an omelette without breaking a few yolks. As always, itâs an honor to join you fine men being broken and Forged into something stronger! SYITG
Five strong hit the Early workout that still doesn’t have a name. After Sandy found us in the correct parking lot, this is what went down:
Mosey to the COP triangle for:
SSH’s x 20
Helicopters x 15
Russian Soldiers x 15
DQ’s x 10
LBC’s x 25
Scorpion Kicks x 15
5 Burpees on your own
Mosey to large parking lot and line up against trash dumpster enclosure wall for:
10 x Donkey Kicks, Bear Crawl, 10 Merkins, Crawl Bear back
15 x Donkey Kicks, Bear Crawl, 15 Merkins, Crawl Bear back
20 x Donkey Kicks, Lunge, 20 Merkins, Reverse Lunge back
Balls to the Wall, 10 Chicken Peckers on your own, BTTW for 10 count
Hand EF Hutton the Q for:
Mosey to church welcome area and two pairs of pax are wheelbarrowing up and down the steps while 5th pax is running the parking lot out and back. Switch up each time runner gets back. Continue until eack pax has run twice.
25 Heels to Heaven in cadence
Ark Loader:
Polar Bears, Bunny Hops, Bear Crawls, Duck Walk, Crab Walk, Alligator Crawl in different segments of the parking lot.
25 Monkey Humpers in cadence
Hand Offshore the Q for:
Mosey back to the VSF, Burpee at each speed bump, say “good-bye” to Wojo (nature is calling) and grab your KB’s for:
American Hammer w/ KB’s Ring of Fire:
4 rounds x 15 each, passing your KB to the left after each round so everyone gets to experience all different weights.
Triple Check:
Partner 1 – Runs Lot
Partner 2 – KB Swings
Partner 3 – KB Curls
2 Burpees OYO to finish out the time
Numberama, Namearama, Announcements and YHC took us out!
Announcements:
Oyster has the February Breaking Bread Q. Let’s gets some new faces to help him!
NMS:
Great job and numbers this morning, gentlemen! Good all around body workout. We did a lot of exercises named after animals. Hope you made it home in time, Wojo! If you have a need for an extra early workout, come on out on Wednesdays. It’s usually a couple of degrees warmer at 5am versus 6am đ
Seven gloom warriors posted to the Source of Truth this morning to free themselves from the bonds of sloth, indolence and excess adipose tissue. Hereâs how it went:
COP – Imperial Walkers x 20, Russian Soldiers x 20, Don Quixotes (muy rapido!) x 10, Cherry Pickers x 15, Freddie Mercuries x 20, Rosalitas x 20; recover and mosey to the lower parking lot.
Thang 1 – Parking Lot Ladders: bear crawl one parking spot, then 25 squats; bear crawl two spots, then 20 squats, etc. and end with bear crawl 5 spots, then 5 squats. Repeato with crabwalks and side straddle hops. Re-repeato with lunges and mountain climbers.
Mosey to the football field – trip over the chain (optional â the rest of the PAX opted out..)
Thang 2 – Modified Manchester United Fitness Test: The real deal is described here and it looks like a suck fest, so YHC thought it would be perfect for the PAX. Modified as follows: partner up and Partner A does 100 yard sprint and 100 yard recovery pace run back while Partner B does flutter kicks. Swap and repeat. Round 2, Partner A runs down and back while Partner B does Carolina Dry Docks. Swap and repeat. Round 3 is running and back to flutter kicks, etc. Total of 10 rounds.
Back to the flag for COT, and Stumpjumper took us out.
NMMS: Please keep Sir Topham Hat and his family in your prayers. His brother-in-law recently passed after a battle with cancer, And he is in town for the funeral. Speaking from personal experience, the fellowship of the PAX is a source of strength and comfort in those times that seem the darkest. Pax vobiscum? Absolutely….
Eleven winners posted at WDog to collect their prizes. No time for losers.
Mosey to Penny Stage for a brief COP: Helicopters x 10 / LBCs x 10 / Snow Angels x 5 / Scorpion Kicks x 11
Grab a coupon – mosey to Carillon Field for some Coupon Beast:
Round 1: Offset Merkins (switch sides on the way back).
Round 2: Curls Round
3: Standing Presses
Round 4: Squats (coupon touches the ground)
Round 5: Dips
Round 6: Burpees
Mosey to Penny Stage Field for Coupon Touch-A-Tree (Partner 1 is carrying a coupon to each tree):
Round 1 x 6 trees. Partner = curls. Round 2 x 4 trees. Partner = Standing presses. Round 3 x 3 trees. Partner = Dips. Round 4 x 2 trees. Partners out to two trees as a team. At each tree they perform 5 Jenny On the Blocks – decline Booyah Merkins – brought to you by Vinny, named by Hardywood.
Return coupons. Head to the bowl. 10 downhill Merkins. Cross to other side for 10 uphill Merkins. BTTF.
Announcements: Hardywood is hosting a ribbon gymnastics viewing party on Friday night and Opus is a backup dancer for a Super Bowl party concert. See them for more details. DTH is now hand sewing his own F3 shirts, so if you ordered one, it’ll be ready for pickup soon.
NMS: A few random thoughts. At Dogpile this past Saturday, Rosie and I were talking about what it would be like to do an entire workout “under weight.” Sippy Cup and Swirly already know, but not so much for the rest of us. Alas, today was born. We were under the weight of the coupons, and it felt great. As Hardywood put it, “misery and benefit aren’t mutually exclusive,” or something like that.
During the beatdown, DTHs 4-legged friend swept the leg of Swirly. While Swirly will survive, F3 council has decided it cannot go unpunished. Accordingly, DTH is hereby sentenced to posting his next 30 workouts without wearing any F3 Gear. And, he is not allowed to pre-plan any of his next 5 Qs. The appeal window is 10 days.
After the beatdown, random conversations were plentiful. We happened on youth sports, and the old “everyone gets a ribbon,” saga. All I know is, when I was a kid, if your team won, you went to Godfather’s Pizza. If your team lost, you went home.
YHC arrived early to set up some fun for the No Toll Regulars. Below are some photo images of perhaps one of the greatest drummers of all time.
The Kit Acoustic Front, Electric Back
COP
20 SSH, 10 DQ, 15 Hill Billy’s, 15 Arm Circles, 10 small, 5 big, Reverso, 20 LBC’s, 16 Helicopters, 10 Scorpions and 20 merkins
Mosey to the Field with the landing strip lighting (placed earlier by YHC)
The THANG
We rally at the jogging and YHC introduced the RUSH discussion and the recent passing of Neil Peart the drummer for the band at 67. So to warm things up we begin with the Red Barchetta (a Rush song originally from the Moving Pictures Album , their best selling album of all time.)
Red Barchetta – Warm up
Run 100 yards perform 100 jumping jacks return to the jogging path plank for the 6.
Run 75 yards and perform 75 Mountain climbers return to the jogging path and plank for the 6.
Run 50 yards and perform 50 squats return to the joggin path and plank for the 6.
Run 25 yards perform 25 merkins and plank for the 6.
Run 10 yards perform 10 burpees and plank for the six.
Triangle of Pain (Bermuda Triangle)
We set up a triangle of red lights 30 yards apart and light 1 1 burpee, bear crawl to light 2 perform 2 burpees and light 3 perform 3 burpees. Return to start, light 1 1 WW2 sit up, Lunge to light 2 2 WW2 sit ups, Lunge to light 3 3 WW2 SU. Third time 1 merkin at light one bear crawl to light 2 2 merkins, lunge to light 3 10 merkins and a you against you choice of bearcrawl of lunges to start.
Triple Check Sprint
YHC re-aligns the lights for a triple check sprint where we divide into groups of 3 Partner 1 runs to the light(100 yards away) and back Partner 2 performs the PLT while Partner 3 is throwing down the legs. Rotate with Partner 1 performing the PLT, Partner 2 is throwing down the legs and partner 3 is running to light and back. We do this 3 times.
YHC check time and we have time for another triple check, Partner 1 runs to the light and back , Partner 2 is performing squats and Partner 3 dips. we rotate and do this 2 times and police up the light and return to the flag for COT
COT
We circle up for a merkin ring of fire where each member of the PAX performs 5 merkins while the remaining PAX is holding Plank.
Numberama and Namerama
We circle up and discussed announcements – Winter Tour is going on now, DTH announced that the custom shirts should be delivered in the next couple of weeks, great feedback on the breaking bread event check out Q sheet for sign up. We were also updated that Exit Row is recovering from surgery and our out of town guest(Sir Topem Hat) is visiting due to the death of a close relative and our prayers are with you.
YHC took us out…It is always a pleasure to lead…have a great day gents…CB
Moleskin
We are reminded daily that life is precious Neil Peart took no exception to this in his life as he experienced tragedy by losing his only daughter in a car accident and wife the same year. He went on to write a book “Ghost Rider: Travels on a healing road”. He rode 55,000 miles on his BMW motorcycle for 14 months to find the new meaning of life after his recent sadness where is is by himself, no spouse no daughter. I would submit this is a tough pill for anyone to swallow and he chronicles that what helped him heal was the interaction and compassion of others that proved to be most healing. Listen to the music and you can appreciate the sound and song. Read the lyrics and you will see what a profound mind Neil possessed.
Fans responded to his death according to Forbes January 17, 2020 : Music streams of Rush surge 776%. Apart from streams Rush catalogue grew 2,304% and their albums gaining 1,820%.
Neil – we have never met, YHC has had the pleasure to see you perform live and you will be missed. You were an inspiration to me and have the list below as some of your wisdom:
My Favorite top 10 Neal Peart Quotes:
1- “If you choose not to decide, you still have made a choice “
2- “If youâve got a problem, take it out on a drum“
3- “From the point of ignition. To the final drive. The point of the journey is not to arrive. “
4- “Quick to judge, quick to anger, slow to understand⌠prejudice, fear and ignorance walk hand-in-hand.“
5- “Playing a three-hour Rush show is like running a marathon while solving equations.“
6- “I remain the optimist: you just do your best and hope for the best. But itâs an evolving state of mind.“
7- “You can surrender without a prayer, but never really pray without surrender. You can fight without ever winning, but never ever win without a fight. “
8-” âŚThe important thing is: if you fail once, or if your luck is bad this time, the dream is still there. A dream is only over if you give it up-or if it comes true.“
9- “Live for yourself thereâs no one else more worth living for. “
10- “A spirit with a vision is a dream with a mission.“
Drum solo link below if you are interested on You Tube
Seventeen scintillating scalawags waited for instructions this morning, and then they came. Summit was the call, trying to resurrect a route from a few months back with some modifications. See above for the pic of the 6 mile route.
Route – head west, across the bridge, down the gravel path and across to University – University to left on Ralston – Right on River, staying on the sidewalk – Right on E Glenbrooke Circle – Left on W Glenbrook Circle – Right on Summit to the top – 4s return the same route (closer to 4.3) – 5s take a right at the bottom of Summit to continue on Glenbrook and complete the loop – 6s follow the 5s but then take a left on Twin Lake (not Twin Team) – Twin Lake turns to Melwood. Left on Charnwood. – Say hey to Honeydo then left on Shadow – Left on Twin Lake – Right on Twin Lake – Left on Glenbrooke circle, compete the loop then head back home
Moleskin Plenty of just in time arrivals today, enough that many missed instructions. There were enough there to hear the 4/5/6 route that it was left a surprise to others.
Plenty of hills out there today boys. Hills and darkness. The world can be a beautiful place when not distracted by our creations.
Announcements – Wedding Singer created a write in candidate for best group for the Monument 10k. If you sign up, add yourself to the F3RVA group – Healing place is meeting at 730 after dogpile for 3 miles this week. See TYA for inspiration.
YHC fumbled through the prayer today. Apologies to all but my thoughts weren’t clear today. Next time.
Oh, and read Marv’s backblast from last Friday. Casting call for lead roles in the made for TV version will begin next week.
Nine PAX posted to see why YHC made the drive and took the Q at Daville. No theme just stamping my Winter Tour pass but we did have fun:
COP: Invisible Jumprope, Don Qs, Arm Circles, Merkins, Flutterkicks, Scorpion Kicks. Mosey to bus loop: Lindsay of Merkins & Jump Squats. Run width of circle between. Then head over for triple check against the wall: Donkey Kicks, V-Ups, run field & back. Head over to tennis courts: Broad jump 1st court, crab walk 2nd court, bear crawl 3rd.
Grab a bench next to tennis courts: 3 sets of: 40 benchkicsk & 15 Derkins. Mosey to road: 2 rounds of sprints then WWIIs. Back to the flag then some mary to finish.
NMS – Good to see familiar faces at Daville. Lots of questions by Davillians what YHC was up to taking the Q, but signing up to Q ensures YHC will post in the far flung AOs for the Winter Tour. Lab Rat and Rounders did their best to talk the entire beatdown.
Bulkhead, Fannie Mae, and Spike ran to and back from the AO. YHC wasn’t planning on more Donkey Kicks after last night at Punisher but Carpenter would have been disappointed if those did not end up on the menu. Good to see Trout here at Daville since YHC was certain he was at Punisher last night.
