F3RVA Brothers, Merry Christmas! Let’s start 2020 strong with a Convergence at The FORGE next Wednesday 1/1. We will start at 7am, so you have 1 week to headlock an FNG into coming out – save them the New Years resolution gym membership fee! SYITG – Aye! ~DTH
Six on two and one on four circled up for a Christmas Day beat down. Temps held steady at 70, and the joy in our hearts brought a bright shining light to the morning. According to Opie, this is more or less what happened:
Opie runs 20 feet in front of the PAX to the left. Cross the PAX route. Drop the ball. Run 30 feet to the right. Pick up a stick. Run back and cross the PAX. Continuously attempt to herd the PAX. Petting encouraged. Repeato AYG. At halftime, attempt to trip YHC. Repeato OYO until muscle failure or time is called.
All Other PAX recall this:
Mosey via the Long Route to the end of the Great Lawn, and then back to the center for:
COP:
SSHs x25
DQs x10
Hillbillies x15
LBC’s x25
Heels to Heaven x10
HRMs x10
Mosey to the Children’s Stage for: Deliver the Gifts
The PAX delivered all of the “gifts” (coupons) to various houses, only that would be weird, so they delivered the “gifts” to various trees, which is marginally less weird. Leave 4 gifts at each “house” for the “family” there. Just as the sleigh, reindeer, and Santa must move the “rest of the pile” to every subsequent house, the PAX moved the “rest of the pile” to each subsequent tree. AYG until coupons are delivered. At some point, break into groups of two in the interest of time. Santa does not do this.
PAX worked in SSH, Decline Merkins, and Rosalitas.
Mosey to the Circle for F3 Baseball.
Each PAX provides some input, either their favorite number of reps between 20 and 30 or their favorite exercise.
DTH: 24 reps
Mr. Holland: WWIIs
Hitchhiker: American Hammers
Slippin’ Jimmy: Wilson’s Dying Cockroach
EF Hutton: Monkey Humpers
PAX completed 2 rounds, and mostly completed 3 rounds, but ran outside the base path on the last part of the last loop. Umps ruled the PAX safe.
Return the Gifts:
Taking a page from the Wise Men, the PAX returned the “gifts” to the Children’s Stage by another route.
Mosey BTTF for Mary:
Flutter Kicks x25
Hello Dolly x5
Burpees x5
Freddie Mercury x25
Number-am-a, Name-a-ram-a, Announcements
YHC started to take us out with a spoken rendition of Silent Night. Mr. Holland rocked the dawn and shortly had the PAX in full song. Well done, my friend. Excellent way to start Christmas.
YHC has a special intention for an ill family member and her husband. Tough times for them this year. Let’s hope she can beat this.
January 1…anyone organizing a Convergence?
NMS:
Thanks to the PAX who were able to sneak away this morning. Ironically, this is probably the busiest morning of the year for most of the PAX. Merry Christmas to all. Peace on Earth – good will to all.
Twas the Gloom before Christmas when all through Ville
Not a creature was stirring, even an Emoji was still;
The shovel flag were planted in the ground with care,
In hopes that The PAX soon would be there;
The PAX of 10 were all snug in their winter gear;
While visions of Burpees made things unclear;
With most in their beanies, And Carpenter in his cap,
The PAX mosey out for a long winter’s lap;
The rest went something like this:
COP (ALL IC x25) – Mtn Climbers, Dying Cockroach, Plank Up/Down’s, American Hammers, Gas Pumps
Mosey around the school
THANG
Captain Thor – 1:4 ratio of Big Boy Sit ups and American Hammers (1 count). Rinse and repeat till 10:40 ratio
Mosey to the back of the school
Triple Check – WWII Sit ups, Mtn Climbers, Touch 5 Trees
Partner Check – 3 Sets of the following – 25 PLT’s, 25 Booyah Merkins, 25 Wilson’s Boxing Dying Cockroach
Mosey back to the SF for 1 DQ (For Emoji)
Numberama, Namerama, Emoji took us out.
MOLESKIN
YHC pull this workout of the archives just in time for Christmas. It was great to be back out on Tuesday morning. First time in 2 months for YHC.
Good also to see The Carpenter back in action and to run into Pavarotti during the mid of week
YHC hopes this ab workout frees up some remove for the Christmas fest for the PAX. It sure did make COFFETERIA afterward feeling rewarding
A Naugty Nine hoped to earn their way onto the Nice list with some Christmas Eve work at HBR. The PAX were rewarded with an early Xmas gift from the kindhearted Q with:
COP- Invisible Jumprope, Hairy Rocketts, Don Qs, Merkins, Arm Circles, Flutterkicks, Scorpion Kicks. Head to football field for proper warm-up:
Sprint across field, jog back. Bear Crawl across then jog back. Backwards run across.
Mosey to Benches: YHC called for 3 sets of Box Jumps & Derkins, but apparently some PAX are keen on that “smile without missing teeth” look and with Benches covered in ICE an audible was called. Off to Heartbreak Hill:
10 Merkins at botton, run up, 10 V-Ups up top. Repeato increasing reps to 15 then 20. Then off to big field: Wheelbarrow across alternating PAX.
Over to DK wall for Triple check: Donkey Kicks, WWIIs, & run blacktop. Head back down to Jerkin Gym – 4 Sets of 8. Back to football field for some minute burpees: 7 in a minute, increase by 1 up to 10 per minute. Back to flag for some Mary. YHC took us out.
NMS – 5:29 we had 4 PAX and then quickly swelled to 9 as we made our way to the COP. Seymour was able to find us despite the Qs efforts to hide us. The benches really were a sheet of ice and YHC was glad to call of Box Jumps, heck even Derkins on them could be dangerous.
Good to have some non-HBR regulars out this morning. Kubota is stamping his winter break hall pass and good to have Mr Holland back out in the west end. YHC called the Bear Crawl to slow down LinkedIn only to see him lap us on the bear crawl. Someone find out what his kryptonite exercise is quick.
Merry Christmas F3RVA!
A dirty dozen descended upon the U of R basin to take in a holiday light tour by way of the Mt Henrico. Distances ranged from 4, 5, and 6 miles…7 miles if you are equipped with Faceplant’s knowledge of RVA residential road signage.
A hearty welcome to our FNG Mad Dog.
Merry Christmas everyone.
Saab abides…when able.
Twas the morning before Christmas with Draper in his sweatshirt and me in my shorts emerged from our cars for a 2 person beatdown. When what to our wondering eyes should appear but an SUV Clown car with 5 large men.
No Q, hot potato. YHC started with COP and 11s. Draper took over with a twist on Dora and then the Quarter Pounder. Nancy pushed us back to the flag with some native American run merkins and WW2s.
Wilson took us out with a extra prayer for Aisle 5, as he goes in for surgery Thursday.
Merry Christmas guys. Enjoy the time with family and friends.
3 studs posted this morning for Batteau and here is how it went down.
Warm up : SSH’s, Helicopters, windmills, IW’s merkins, flutter kicks, LBC’s
Rock work (Swirly) ” 20 curls carry rock down the steps – 20 dips – 6 rounds different – exercises – include over head presses – incline merkins – WWII’s – decline merkins – burpee press – dips
Curb crawl (Posh) – 1-10 – bear crawl – incline merkins
Box jump – long mossy – Pull ups (Sippy Cup) 1-5
Wasn’t sure how we left it regarding writing the BB fella’s so went ahead. Short and sweet !
Great work this morning – thanks for taking us out Sippy – well said my man.
Swirly Board 12/23/19 – Hey remember that guy who gave up ? Neither does anyone else ! = Boom…
See y’all in the gloom…
14 Strong attended and conquered today’s edition of Hoedown! After everyone found the correct entrance to the parking lot(some hit the bus loop at first and then corrected themselves), it was time to take off.
Mosey to the front of the school and circle up for:
COP:
SSH’s x 20
DQ’s x 15
Russian Soldiers x 15
Copperhead Squats x 10
LBC’s x 25
Scorpion Kicks x 15
Tempo Merkins x 15
Mosey to the field behind school and line up on wall for:
10 Donkey Kicks, Bear Crawl halfway across, 5 Burpees, Run to Pull Up Bars and complete 5 Pull Ups, run back to wall.
15 Donkey Kicks, Lunge halfway, 10 Burpees, Run to Pull Up Bars and complete 7 Pull Ups, run back to wall.
20 Donkey Kicks, Backwards Run across field 10 Hand Release Merkins, Run back to wall. Wall Sit for the six.
Mosey to blacktop for 4 Corners:
Corner 1: Dive Bombers x 10
Corner 2: WWII’s x 20
Corner 3: Lt. Dan’s x 30
Corner 4: Squats x 40
Al Gore for the six
Mosey to the Asphalt Hill and grab some hill about halfway up for:
Clock Work Merkins:
1 at 1:00, 2 at 2:00, 3 at 3:00 and so on until 12 at 12:00
Mosey to Bus Loop for Triple Check:
Partner 1 runs the loop
Partner 2 does Flutter Kicks
Partner 3 does 5 Chicken Peckers on wall then holds Balls to the Wall until runner gets back. 3 Rounds.
Upchuck leads Plank-a-rama because YHC is slow getting back.
Mosey to railings and partner up for 3 rounds x 7 Jerkins each partner.
Mosey to the VSF for Mary:
Heels to Heaven, Alabama Prom Dates, Reverse Crunches, American Hammers and hold 6 Inches for 40 seconds.
Numberama, Namerama, Announcements and YHC took us out!
Announcements:
Upchuck has Christmas Day WDOG Q. He has no theme.
If you need a Christmas Eve church service tomorrow, see Bodos. He is only preaching 5 different times! 🙂
New Year’s Convergence? Only Q I see signed up for that day so far is DTH! What say you?
NMS:
YHC hasn’t been able to post at Hoedown since the Summer due to his family’s early morning school rush, so it was nice to finally get back out there and lead you men! Well done to all! Obviously, the Q was dragging because of lack of consistent posting, but nonetheless, YHC is glad you let me come back out and lead without giving me too hard of a time.
Men, please remember what Christmas is actually about. Jesus Christ our Messiah and Savior, was born in order to show love to all and teach the Good News only to die to save you and I from our sins, because we are all sinners! Forget about the stress that comes with the Holiday season and sit back and enjoy what you have in your life: God, Salvation, Family, Friends, Health and F3 Brothers!
Merry Christmas to all!
Kubota
Three studs and a studlier 3.0 took to the trails. Standard loop starting south over the bridge down the Buttermilk to Belle Isle. Quick trip round the outside, over the bridge and back on Northbank. Sevenish miles were completed. Busy, but beautiful morning on the trails.
On a cold winter solistice morning, I decided to take a page out of other playbooks with a deck of cards and some challenging exercises for the seven sensational athletes that call themselves PAX.
COP: Run lap around parking lot, 25 SSHs, run lap, 25 invisible jump ropes, run lap, 10 DQs, run lap and 15 arm circles. Mosey to other corner of parking lot.
First Exercise: Pick card from deck. Spades are burpees, Diamonds are merkins, Hearts are 2 count flutter kicks and Clubs are heels to heaven. The first couple picks were high spades which made the PAX grumble a bit but the following picks were more evenly distributed. Mosey to pickleball courts.
Second Exercise: Pick a card. Spades are suicide bear crawls, Diamonds are plain old suicide runs, Hearts are lunges and clubs Bernie Sanders. The bear crawls were painful but for some reason the pax kept picking hearts so we did lots of lunges. Mosey to benches.
Third Exercise: Same premise as first exercise with spades as derkins, diamonds as dips, hearts as step ups and clubs as bench kickers. For some reasons the PAX liked to pick bench kickers but wanted to improve their pectorals by performing more derkins. It took a lot of cards to get a few derkins sets in; after that we moseyed back to the parking lot.
We finished with 25 2 count AHs, 25 2 count MCs and a merkin ring of fire.
Only announcement is on Monday after Punisher on North Side there is a happy hour planned. I enjoyed leading the PAX in the far west end and hopefully all PAX have a good Christmas. It was good to see Offshore come and reduce the average PAX age to 50.