Two posted for an off the books KB beatdown at SOT and this is what happened
COP party of two
DQ’s, Helicopters, Cherry Pickers, SSH’s, Jazzersizes and a couple other things
Mosey to the doors starting with 1 Merkin at door number 1
Merkins / WWII (with KB) every other door. If I did my math right it was 289 Merkins and 272 WWII (with the KB)
Mosey back to flag with KB overhead
Numbers / Names YHC took us out
NMS:
Ouchhhhhhh!!!
Under a full moon, a PAX of five posted for the most recent Punisher. The Holton E.S. parking lot was almost full when YHC arrived, but mostly due, apparently, to evening parent-teacher conferences in the building. We moseyed out of the lot and under the oak trees for the start-up PentagonOP with 28 x Imaginary Jump Ropes (corrected Honey Do), 15 x Don Quixotes, 15 x Hillbillies, 10 x Susan Somers (each side), 15 x Alabama Prom Dates, and 10 x Arm Circles (big only, forward, then reverse).
Move near the school’s security light for 10 minute exercise sequence. Start with 3 x Burpees and follow with 15 x Side Straddle Hops and recover for the rest of the minute. Realizing there was too much time left in the minute, we made slight adjustments. After round 3, increased Burpees per minute to 5. After round 1, increased SSHs to 20, and then to 25 after about round 3. Finished most rounds with 5 / 25 reps.
Mosey to the back playground. Pull Up on the bars and hold for five seconds then drop and complete 10 x Box Cutters. Plank until all are done. Repeat. Five total rounds.
Jog around to the outdoor classroom. Complete 20 x Dips followed by 20 x Bench Kicks. Reverse Plank on bench (upright Dip position). Repeat. Three rounds.
Saunter to the school wall, also well lit by another security light, for another 10 minute sequence with 5 x Donkey Kicks followed by 10 x Merkins. Hop up and finish the minute in People’s Chair. Ten rounds completed.
Drop to the nearby ground for Crunch medley – 25 x Regular, 25 x Right Leg Straight, 25 x Left Leg Straight, 25 x Reverse Crunches, and 25 x Both Legs Straight. Stretch for a few. Hop up and COT in place and YHC took us out.
Great to see you guys. Immediate data credit, Dial Up. Thanks for the rolling Merkin count, Offshore. Good seeing you Honey Do and the beard appears to be coming in nicely. Get some sleep EF Hutton. Have a good week.
A pair of us gathered for the first Punisher post-clock change. Both of us arrived on foot, but met in the parking lot anyway. Startup COP under the oaks with some of the usual exercises. Shifted from the grass to the wall for a Double Check with People’s Chair and mosey to Laburnum and back. Move back into the grass for Super 21 with Merkins and Reverse Crunches. Quick jog into the bus loop for leg medley with Squats and Lunges. “C”OT at end of bus loop before ambling back home.
5 PAX gathered for a crisp fall Hot Potato workout.
R1. Swirly leading COP–SSH, DQ, Scorpion kicks, Scorpion kicks on back, Flutter kicks Merkins
R2. Swirly leading. A circuit of Running the big loop (2x, the timer), Step ups, Abyss Merkins and Dips
R3. Face plant leading. Mosey to bowl for 15 x Derkins, then head to the bottom of the hill for a WW2, Burpee Hill run. 20x WWII, run up hill to first light pole 3 Burpees, 15x WWIIs, run up hill to 2nd light pole, 6 burpees. Continue to 4th light pole adding 3 burpees and subtracting 4 WWIIs each time.
R4. Sippy Leading. Mosey to Rock pile for a circuit of: plank with rock on back, crossover merkins, plank with rock on back, cros over merkins, carry rock up and down steps (the timer). Done 2x. Then mosey to playground for AMRAP pullups in ~ 1 min.
Sippy took us out.
Moleskin. The hot potato Q lives on at Batteau, and it is fun to see all of the experimental workout ideas. Doing a circuit with 5 guys is a bit tricky, but we managed to pull it off a couple of ways today. The Abyss Merkins were new to YHC–they are done with hands and toes on adjacent picnic benches and really get the full range of motion. Face Plant gave his usual dose of solid cardio, and YHC’s rock rotation was an interesting experiment with a fair bit of groaning. Solid work gents, and a beautiful morning for it.
Two hearty slices of PAX sandwiched a Corned Beef beatdown by running from ET’s to DogPile and back covering approximately 3.9 miles. Breakfast Club is still a thing, come on out when you can. Great to have Hardywood back at it.
We had 9 of able bodied souls at U of R west (Tuckahoe Elementary) going for a work out on Veteran’s Day. Even though I am not a veteran, I respect the sacrifices those individuals have made to allow us to keep the freedoms that most nations don’t have. Off to the workout:
COP: 34 SSH (in honor of the Jets’ epic 34-27 win over the Giants), 10 DQs, 10 Arm circles, 10 Merkins. Mosey to Bodos’ 3rd parking lot across the way from his church.
First Exercise: Four corners: 10 HRMs, 20 jump squats, 30 monkey humpers and 40 2 count flutter kicks. Follow this up with a burpee with bear crawl per parking space for one side of the lot (~15 burpees)
Second Exercise: Doras with 100 bike rack merkins (BRMs), 200 box jumps, and 300 2 count flutter kicks (I like those flutter kicks).
Third Exercise: Triple check with Donkey kicks, WWIIs, and run to the chin up bar and do 8 chin ups.
Finish with 19 American hammers (not sure why I ended with 19), 34 Freddie Mercuries and 10 arm circles.
Announcements: CSOP on 11/29 at Forest Hill Park. Working off the gluttony of turkey, mashed potatoes by doing some loops. See TYA for details. Gridiron this Saturday 11/16 will NOT be held at its normal location in order to support Blue Moon running the VCU Health Marathon that morning.
Even though I was not on my A game (forgot an exercise, COP cadence a little off and a couple mispronunciations) I am happy to lead this group and I hope everyone takes a few minutes to think about all that our Veterans do for us. Thank you Gomer for your service.
Seven gloom warriors posted for an SOJ run by the river. YHC had something a little different in mind, and it went like this:
Mosey from Bettie Weaver ES to the JRHS track (.5 mi)
400 x 3 easy on the straights, striders on the turns (90% effort, long strides)
400 x 1 recovery
400 x 3 easy on the turns, striders on the straights
400 x 1 recovery
400 x 3 increasing tempo (70%, 80%, 90%)
400 x 1 recovery
5 and 6 milers repeat until 06:10…
Mosey back to BWES (.5 mi)
NMMS:
Many thanks to the PAX for getting it done this morning. That 90% lap sucked big time, but at least the track was flat!
Good luck to Lugnut with the Las Vegas half marathon
7 Davillians showed up on a crisp and windy morning for a Creek beat down.
Mosey back to flag for numberama, namerama, Chewy took us out.
Notes:
YHC had been MIA for the last 2 weeks due to work travel, it was good to be back. The PAX took the opportunity to get some digs in on my Atlee Magazine cover photo. Great effort by the PAX.
YHC came in hot with 30 Seconds to start (Upchuck had the countdown) as we do not mess around with the start time. 23 Fellow F3 Brothers showed up in 26 degree weather to start the day. Here is how it went down this morning.
We moseyed to the lighted Amphiheater for our warm ups by the stage.
20 SSH, 10 DQ(slow with much mumble chatter), 10 Helicopters, 20 Freddie Mercuries, 10 4 count Harry Leg kicks on your back (think a reverse scorpion) and 15 4 count merkins (that is 30). <YHC was politely told by the PAX that YHC must keep track of the merkins.>
We moseyed to the bowl for 11’s starting with 10 Donkey kicks run down the hill and stop for 5 merkins, then run up to the top of hill other side by the trees and did 1 squat back down the hill and stop for 5 merkins then run to the wall at the top of hill for 9 DK’s continuing this rotation until one DK and finished with 10 Squats at the top of hill by tree line. We planked for the 6. (Merkin Count was 10 rotations of 5 merkins each way for a total of 100 Merkins). YHC had Bulkhead give a 20 count and 20, 15, 10 and 5 go time!
We moseyed to the cage in awesome daylight (no gloom now on this cold sunny morning). We performed the Cindy for 15 minutes and this consisted of Partners for this work out. Partner 1 ran from the Cage to Fire Hydrant and Back (timer), Partner 2 had this time to perform 5 pullups, 10 merkins and 15 squats. The timers were faster now with nice daylight to see around so there was no real rest between rotations, this worked out to about 7 rotations with me and Bodos (who was crushing the run) great partnering with you Brother. So that works out to 70 more merkins (PAX adjust as necessary with your team)
We then Moseyed to the Triangle for 1 lap of Lunges from crop circle to corner, run down hill 20 LBCs and Bernie Saunders to top of hill and do 20 Merkins (some of the PAX did 30 or 40 Merkins so count your reps accordingly). YHC turned it over to Lab Rat for the next phase.
We moseyed to the front of the War memorial Tower and formed a circle to where we were asked to perform 5 burpees for each Veteran from the PAX (This was 30 burpees and with the push up counts as 30 merkins). Lab Rat then asked for each person to name a Veteran and then the entire group did 5 merkins for this Veteran that was mentioned. The total merkin count for this effort was 23×5 = 115 more merkins. (I totaled 365 merkins for this day math <30+100+70+20+30+115=365>Lab Rat turned it over to Corned Beef and we moseyed to Flag to circle up for Numberama and Namerama.
YHC was truly honored to lead today and it was great seeing some returning faces for this special workout day. I really look forward to Saturday workouts as it gets the weekend off to a good start (857 Active calories / 993 total calories w/recovery burned today). This is the Fitness F. The Fellowship F is after the workout gathering and then to Ellwood Thompsons for Breakfast and it is a great time to get to know each F3 brother better. The Faith F is what grounds us, brings us to a peaceful place and we always close the work out here in the COT, arm in arm where you can feel the brotherhood. Slippin Jimmy took us out in prayer as he learned of some sad news of a close friend who lost their 1 month old son this morning. Thank you SJ, special today and you wrapped this up well (have sweat in my eyes now as I write this).
Finally, I have a special request to help remember the veterans that were mentioned today. Please post a reply with the Name you mentioned with any additional information so we can memorialize this special morning and Thank you Lab Rat for leading this portion of the workout.
I will see you all in the gloom….CB
10 PAX including one FNG (Welcome Deliverance) took to the grounds of the county’s famous (maybe infamous) Short Pump Middle School for a cold beat down.
It went a little something like this:
COP: two loops around the football field with high knees, karaoke and Bernie Sanders mixed in. 25 side straddle hops, 10 Don Quixotes, 10 arm circles and 10 Russian soldiers
First exercise: Go to the overhang by Short Pump Middle. At one pillar do 3 2 count flutter kicks and at the next pillar 3 heels to heaven. After getting to pillar 30ish, we reversed direction and did one burpee per pillar.
Second exercise: “Yog” our way to the open pickleball court at the park. Do elevens with jump squats and side straddle hops
Third exercise: Partner leg tosses 100 per “couple” in honor of the Spiders hard fought 100-98 victory over mighty St. Francis of PA. Sky is the limit y’all.
Fourth exercise: Mosey to benches, Do 20 dips and add 5 derkins and drop 5 dips till you get to 20 derkins 0 dips.
Mosey to parking lot after performing lunges and a bear crawl. Ended with 25 Freddie Mercuries, 25 2 count flutters, 20 American hammers and a merkin ring of fire.
Closed in prayer in advance of Veteran’s Day. thanks to the military for their continued service. Welcome to Mack (Deliverance). He like Johnsonville comes from across the riva. He has a lot of legal counsel experience and is a less than stellar banjo player, hence the name Deliverance.
Fireman Ed
NOTE: In order to watch Blue Moon compete in his marathon, on 11/16 Gridiron will NOT be held at Short Pump Park. We the mature folks of Gridiron are looking at a location at Libbie Mill or somewhere near the race course. Be on the lookout for more details over the next few days.