3 warriors came to the Circus for the perfect gloom weather. We did:
COP: SSH, Don Qs, Helicopters, LBCs. Head to Bus loop: Start with 10 Tricep press, run lap with 5 burpees halfway around loop. Next lap add 20 Bicep curls. Another lap & 5 burpees. 3rd lap add 30 Squats. 4th lap add 40 around the worlds.
Head to covered area: 15 Sit n press. Then 20 Swings. Partner up with a column for Boxing Cockroaches, straddling the column instead of a partner. 30 of those.
Triple Check: Boat & Canoe, Overhead Presses, run covered area. 20 Lawnmowers each arm. Then 40 Column Boxing Roaches.
Finish up with: 20 Bicep curls, American hammers, Heels2heaven, and Flutterkicks.
NMS: Wide range of mumblechatter from Godwin graffiti, Kohls return policy, M spending habits, and church polity. Offshore still rocking his Ruck weight plate at CM like the cool kid. Atilla put in solid work as always. The SOJ Circus crew was missed.
16 Men of The Gloom arrived on another glorious morning to enjoy some cinder block fun.
5:30 came, YHC called “let mosey”, then headed to the car and open the trunk. Everyone grabbed a block and off we went.
This how it went down
Short mosey to the grassy area next to the parking lot
COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins (On Cinder Block), Arm Circles
THANG
Mosey to the tennis court
Dora – 100 Workins (on the cinder blocks), 200 Goblet Squats, 300 sit up + press. Partner completes suicides using the tennis court lines
Mosey to the blacktop
Merkin Row – Line up the cinder block in a straight line with plank length between each block. Moving down the line completing Right Arm on Block Merkin, Regular Merkin, and Left Arm on Block Merkin. Rinse and Repeat touching each block
Triple Check – Balls to the Wall, Good Mornings, and Run to fence and back
HallelujahMosey back to the SF for Numberrama, Namerama, Announcements and YHC took us out.
MOLESKIN
Another Q, another cinder block workout. Some of the PAX had a feeling it was coming but lucky YHC was able to surprise most. Apologizes go out to Handshake and Loose Goose for getting a double dose of cinder block this week. Hopefully changing the exercises made it better (probability not)
Despite the large amount of sit up reps, the PAX pushed through in great time
Mumble Chatter seemed to be focused around teams completing the Dora but also Lab Rat sharing his bathroom “needed”
ANNOUNCEMENTS
Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
It’s that time of year again. With the onset of summer, we look forward to the beach, the pool, cookouts, theme parks, fishing trips, family vacations, and the RVA Summer Tour. What a better way to spend the summer than challenging yourself to visit all 26 F3 RVA AOs.
The 2018 RVA summer tour was a lot of fun. There were 13 completers which meant there were always tour participants at every workout. The tour also led to the creation of the most fun workout YHC has experienced since being part of F3RVA, the Amateur Bike Ride at RAMM Gears. Even if you are not doing the tour, you need to experience this.
Once you complete the 2019 tour, you will have done the following:
16 bootcamps
7 runs including a trail run and evening run
2 Kettle Bell workouts
1 bike rides
In addition, this year there are opportunities for extra credit including Breaking Bread, Breakfast Club, Q once in every nano-region, Puppy Pile, Early Risers, HDHH, Dirt Church, and Down Range.
Don’t let not having a kettle bell or bike prevent you from participating in this challenge. Borrow them if necessary.
Although procrastinators can wait as late as August 1 to start, it would be best to spread this challenge out over the entire summer.
The challenge starts starts on Saturday, May 25 and ends on Labor Day.
God presented this beautiful morning for my VQ along with 7 other great men looking to better themselves. I had been stressing over my ability to lead a workout that meets everybody where they are and push them to the next level.
It was that time to start, we moseyed to the front of the school. I requested the pax to circle up. I ran through a quick intro. I showed 3 different moves, Heisman, 3 step Heisman, and Mummy kicks before we began the cardioramma.
Cardioramma consisted of 7 moves, 40 seconds each and repeat 2 more times: • Jog in place • Side straddle hops • Heisman • 3 step Heisman • Butt kicks • High knees • Mummy kicks
“Have you ever work so hard and not move very far?” “yes, last night!”
Once completed we moseyed down the stairs to the soccer field. I told the group that I play rugby which is how I got the name “Scrum.” We are doing some moves to get into some type of rugby shape.
Conditions starts with: Get into pairs Round 1 – partner carry the width of the field and complete 10 burpees Partner carry back with 10 merkins Round 2 – frog hop the width of the field 15 Alabama prom date Lunge back 15 star jumps
Now we moseyed up the hill to the Amphitheater for stair workout.
The pax paired off again with a quick explanation: Get into pairs Round 1: run upstairs touching each step, sprint towards the building, turn and shuffle facing out towards the grass, half way switch to facing the building, turn to run down the stairs, finished with box jumps up the bricks and back down and tag your partner, who is doing WWII Round 2: run upstairs touching ever other step and repeat everything else and tag your partner who is doing Freddie Mercury Round 3: hop every other step and repeat everything else and tag your partner who is doing heals to heaven
Once completed it was time for a change in location so we moseyed towards the flag for the final cardioramma where I explained the plank ski abs and plank in and out.
This Cardioramma filled with a solid ab work is a follows: 4 moves, 30 seconds each move with a 30 seconds break, first set follow my commands, the next 2 sets AMARP. • Jump Squats • Burpee with 4 pushup and 8 mountain climbers and up • plank ski abs • plank in and out abs
When we finished the second set the question was asked, “How much time do we have left?” “little more than 2 minutes.” I responded with, “That’s great, because we have a little more than 2 minutes until we finish the workout.”
When the timer went off, all you heard was people breathing hard, and sounds of excitement because we finished a hard cardiorama focused on abs and my completion of my VQ!!!!!
We then walked to the flag and did number-rama and name-a-rama, and announcements.
I felt so relieved that I was done with my VQ. I was really worried about time and not having enough work planned out. The Pax was very encouraging and I thank you all for that. It makes me want to Q more!
Announcements: Summer Tour – Sign up! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1083932325
New AO The Anvil starts next Thursday
Memorial Day Convergence 7:00am at Tredegar (downtown RVA)
8 blurry-eyed gloom warriors awoke and escaped the fartsack – some by choice; others by habit and contrary to plans. 0530, eyes were cleared and it was time to work…
Mosey around to front parking lot for COP, including DQs, Helicopters, Arm Circles, SSHs, and Imperial Walkers all IC.
THE THANG:
4 Corners – Brocode and Compounding Style
Mosey over to the cones for 4 corners around the outside of the parking lot. Rabbits were to plank for Six in each corner and start exercises all together. Exercises were:
Mosey short way over to the picnic table patio area and use the “short” brick wall (or picnic tables…you v you) for the some fun:
20 Box Jumps on the wall + 10 incline merkins
15 Box Jumps + 15 incline merkins
10 Box Jumps + 20 incline merkins
Quad Check
Break into 2 groups of 4 for the a Quad Check consisting of:
Wall Sit
BTTW
Box Cutters
Run the straight away to the cones and back
Repeato x 4
More Fun with the Short Wall
Back on the short wall for 15 slow count Derkins
Mosey back to the Flag for 4 Minutes of Mary, including:
Frozen semi-Vups — feet at six inches and raise shoulders and reach for your toes – holding for a 10-count. Repeato x 5
Rosalitas x20
Hello Dolly x20
APDs x 15
COT, Number-Rama, Name-a-Rama and YHC took us out.
Announcements:
Memorial Day Convergence – Monday 0700 – meet in Tredegar parking lot
Puppy Pile 0700 (right after Dogpile) on 6/1
Summer Tour starts up this weekend. Get your clown cars and passports and make some trips to new AOs
Puppies and T-Shirts from OC at Twin Team tomorrow – don’t miss out. He’s sure to deliver this time!
NMS:
More than 1 PAX member admitted to possibly not planning on posting this morning, but darn that internal body clock going off at 0430 – “well, since I’m up…” Great also to see Bobber and McRib both back out for the second day in a row. Mouse Trap continues to cross county lines and trek in from Powhatan…respect brother!
YHC had several different ideas in his head for this morning, but in the end decided to stick to the front of the school and pound the legs and shoulders a bit with various squats, jumps, merkins and wall work. McRib accurately pointed out that we could have had a good 4 on 4 match-up of Hair vs No Hair, but alas no ball of frisbee was available. Next time!
Thanks for getting up and coming out guys. It’s way more fun (and I push way harder) with you guys out there.
YHC knew today would be “super” and The Gloom would be pumped up for Hardywood is back in town. 13 Tried and True Super Troopers posted to see the sunrise but get a little work in before “work.” With Bodos sipping coffee and closing his car door at 0530, time to mosey.
COP in front of the Carillon-Memorial Weekend approaching- and is goes a little something like this…. x 15 Copperhead Squats, x 43 SSH, x 20 Imperial Walkers, x 20 Box Cutters, x 44 LBC’s, x 10 Merkins. Mosey to the amphitheater.
Lindsay-Starting at orchestra level, x 30 Freddie Mercuries and mosey to the top, x 10 SSH. Back down. x 25 Freddie’s and up for x 15 SSH. Rinse and repeat til x 10 Freddies’s and x 30 SSH. Finish up at the bottom. Mosey to the rusty cage.
6 pack- x 1 pullup, x 5 merkins: x 2 pullups, x 4 merkins continue to x 5 pullups and 1 merkin than back to original starting count.
The Coach- triple up. Partner 1 performs a pullup and than hangs. Partner 2 is Coaching to continue to hang, Partner 3 runs to the stage and back. Switch it up. Hanging partner runs, coach switches to pull up and hang, and running partner coaches. Switch and continue for 3 cycles!
Mosey to Police Monument and plank. Moment of Silence for all those in uniform and IC x 10 Merkins. Extra credit and mosey back to the flag.
Number-ama, Name-r-ama, Announcements: Puppy Pile last Saturday of May, 6/1…see Marv. Convergence is Memorial Day Monday at 0700 at Tredegar. Parking lot below Virginia War Memorial. Scrum has his virgin Q at The Forge tomorrow. New AO in Daville….The Anvil. Summer Tour starts Memorial Day till Labor Day. See backblast.
YHC took us out!
Naked Mole Skin: Hardywood, glad to see you back in The Gloom. You have been missed. Grady, great to see you again in RVA from Raleigh. So, there was really not a lot of coaching, but hold one’s own body weight for an extended period will crush your shoulders and arms. Upchuck, thank you for the support on 6 pack. Swirly, glad things are on the mend with your M and family. Dr. Tryhard, Flipper’s work is outstanding for IT bands! It seems coffee in The Gloom is catching on!
YHC wanted to honor all those wearing a uniform so a few more minutes were taken today. This weekend, take a minute and remember those in uniform and all those that paid the ultimate to allow us the freedom to work out at 0530!
Only those who post understand. Thank you for following this morning.
13 Warriors posted for a HumpDay Beatdown as the sun rose over the friendly confines of SOT this morning.
COP:
SSHs x 20
Helicopters x 10
Imperial Walkers x 20
LBC x 30
Merkins x 10
Copperhead Squats x 10
Mosey to Football Field
11s Round 1 – run width of field
Exercise 1 – WWIIs
Exercise 2 – Monkey Humpers
Mosey to Bleachers
11s Round 2 – Up and Down Bleachers
Exercise 1 – Incline Merkins
Exercise 2 – Dips
Mosey back down to Track
CATCH ME IF YOU CAN
Partner Up – First partner does 3 Burpees while second does backwards run around track. After 3 burpees first partner runs forward to catch partner and switch. Complete one full lap around track.
Mosey to bottom of Bus Hill
Dora – Runner goes up the hill to trailer then back down to switch with partner.
As a team 100 Donkey Kicks, 200 LBCs, 300 Squats.
Lunge up the hill when done.
Quick detour onto the field that has never been used.
Mosey to end of the field, then turn around and give it all you got to the flag.
Numberama, Namerama, YHC took us out!
Announcements:
Puppy Coming up…Date?
Memorial Day Convergence Monday at 7am
Summer tour starts Saturday.
NMS:
Lots of MumbleChatter before 530 hit, but not much after that. Strong work by all this morning. Great to see McRib and Bobber continuing to post. Also good to see Singer back out and pushing through some injuries that have been lingering, keep it up brotha! TCI Claps to Bullseye, OC, and Rosie for putting in the EC run prior to posting. Respect to Lug and Gumbo for doing some light reading in the cars before posting, not sure how thats possible, YHC is barely awake at that time. Doozy continues to fly on the runs, dude is a monster. Awesome partnering with DK and Gumbo today, appreciate the push fellas. And of course Sugar and Rosie crushed the 11s pretty quickly as expected. Wilson was first back to the flag, who says he doesn’t like to run!?!? Appreciate the PAX allowing me to lead, this group is special and its awesome to watch it grow. Have a great Day gents!!
Nine. That is how many regulars were ready for the beatdown this morning. As the Q went to set up on the nice grassy field and plant the first shovel flag to make an appearance at HR in quite awhile, most of the Pax looked on with curiosity, and likely a few meant-to-be-funny comments.
THE THANG
Mosey around the track for a quick warm-up and end to a COP at the South end:
Invisible Jump Rope x20
Don Quixote x10
Hillbillies x15
Russian Soldiers x15
Kickbacks x15
Merkins x10 (2-count down, 2-count up)
Touchdown Beatdown: A mock football field was marked off for the following 30 minute workout:
Bear Crawl back of end zone to 0 yard line
10 Merkins
20 Lunges (single leg)
30 Carolina Dry Docks
40 Squats
50 LBC
40 Squats
30 Carolina Dry Docks
20 Lunges (single leg)
10 Merkins
Bear Crawl 0 yard line to back of end zone
Turn around and start again
Mosey back to the start for quick cool-down COP: Freddie Mercury x 20, Plank 1 minute
NMS
Thanks for allowing me to lead this morning, gentlemen. It’s always a pleasure and today it was good to be back in the Q saddle.
The lower field at Heartbreak was almost perfect this morning! Just a little wet and bare spots without grass weren’t ideal for at the 50 yard line. Note to @Lab_Rat – we can bring the Ultimate Frisbee game to the high end field next week! No need to risk ankle rolls via landmines on the upper field.
Not much mumblechatter this morning, just a bunch of hard work, and enjoying the plush short grass. YHC thinks we’ll all be a little sore tomorrow, especially from the CDDs and squats. Each round of those over 30 min straight got harder and harder!
ANNOUNCEMENTS
Memorial Day Convergance 7:00am at Tredegar (downtown RVA)
Ultimate Frisbee next week 5/28 at Heartbreak Ridge. Kick off your F3RVA summer tour with some competition at Quioccasin Middle!
A lucky 13 arrived at Atlee HS to take part in a double celebration.
This how it went down:
Opus Q’s
Mosey to the soccer field
COP (ALL IC) – Arm Circles, Hip Circles, V Merkins, Hillbillies, Freddie’s Gas Pumps, V Merkins
Spit’s Q
THANG
Mosey to the softball field
Around The Bases – Complete exercises at 1st, 2nd, and 3rd base. At Home complete “X” number of exercise based on the number of PAX members behind you.
1st Base – Heels to Heaven 2nd Base – Merkins 3rd Base – Burpees home Plate – V Ups
1st Inning – 10 reps each 2nd Inning – 20 reps each 3rd Inning – 10 reps each
Working The Outfield – Starting at 2nd Base, Bear Crawl to the middle of field, Crab Walk to the fence (hold plank for six), Frog Jump to the middle of the field, Lunge back to 2nd base
Mosey to the baseball practice field
Around The Bases Continues – Same set up as before except replace V Ups with Dips. Also run the next 3 innings continuously:
4th Inning – 5 reps each 5th Inning – 5 reps each 6th Inning – 5 reps each
Mosey back to the softball field
Around the Bases (Home straight) – Same set up as the first 3 innings
7th Inning – 10 reps each 8th Inning – 10 reps each 9th Inning – 15 reps each
Mosey back to the SF for Numberrama, Namerama, Announcements and YHC took us out.
MOLESKIN
Today mark YHC’s officially anniversary date with F3. On 5/21/16 YHC, along with The Carpenter, Emoji, Abacus, and 6 others to part in a down range workout will on on a retreat. See the link to read that Backblast:
Today YHC brought this same workout back and gave it steroids
Opus started things off by giving us some new exercises during the COP. The V Merkins were a nice challenge and Phonics made a comment that hip exercises must be something you do at respect.
Mumble chatter centered around Rounders/The Carpenter’s 4th F, YHC and Yard Sale talking about JMU softball, and Helix being a burpee beast
Today YHC would like to thank the DaVille PAX for last 3 years. Thanks to Lab Rat and Circle K for launching the AO in Mechanicsville. For Carpenter EHing him for 2 months. For Abacus leading that first workout and naming YHC. For Emoji being there from day one and still here today.
It’s been a fun ride and YHC can’t wait to see what the next 3 years has in store!
