8 strong today to take on Murph Friday
Mossy to the main playground.
10 rounds of the below with each round consisting of the following exercises.
After we completed the 10 rounds we headed back to the parking lot
COT, Name-a-rama, Number-rama
Awesome job today and it was great to see 8 strong along with bringing Murph back! Keep digging on those pull ups as they smoked me today!
F3RVA’s showed a 21 runner/biker salute to the day. The route was a nice tour of the Fan and all it’s Halloween glory.
Route
Everyone heads east on Grove and a left on Blvd.
4s take a left on Monument to Commonwealth and back to the VSF.
5s/6s hang a right on Hanover. 5s turn left on Meadow to Monument, west on Monument to Commonwealth to the VSF. 6s keep on Hanover until it merges with Park. Keep going east Harrison and Harrison to Franklin/Monument to Commonwealth and home.
Announcements:
ABT,
Lockjaw
Four strong redwoods fought off the fartsack and battled the cold, choosing to throw around some KBs. Here is how it went down:
Apparently Toga can still be mumble cursed to this day. This workout was one of his brain childs, and it is strenuous. Its author was easily identified, and at times, not remembered fondly. T-claps to Honeydo, White Deer and J-ville for using the 35 lb KBs. Good work men! Looks like warmer clothes are here to stay.
God is good all the time!
Attila
30 wannabe Wrestlers posted for 45 MOM beat down. Here’s how it went down:
Mosey to far end of Basketball court for a warmup, Wrestling style, staying in single formation forming a large circle. YHC added in some cherry pickers, inside/outside shuffle, butt kickers, walking in squat formation (in Wrestling, we would take some “shots” off of that, but wouldn’t feel good on concrete). Fun way to get the blood pumping and loosen the muscles up.
COP: DQ’s, Imperial Walkers, Hillbillies, Russian Soldiers, American Hammers, LBC’s, Freddie Mercury’s
The Thang: Stay in circle holding Al Gore. PAX starts to shuffle counterclockwise, keeping the circle in tact, Q calls out an exercise and PAX performs exercise and back to shuffle in the opposite direction. We did this three times. Exercises were – 3 count Mountain Climber into a Merkin, Copper Head Squats, Burpees, all 3 X20 reps.
Mosey to field and use trees as yardage markers. 2nd tree = 25yds, 4th = 50yds, 6th = 75yds, 8th = 100yds. Run to each yardage marker, perform exercise and run backwards to the start line, repeat till all yardages have been completed. At 25yds, perform 25 Merkins. 50yds, perform 50 squats. 75yds, perform 75 single count Mountain Climbers (sorry, if there were some that did 2 count…wasn’t clear about that). 100yds, 100 SSH’s.
Mosey over to Tennis Court. Partner up for a Lazy Dora. Exercises are 100 Carolina Dry Docks, 200 LBC’s, 300 Jump Squats. Partner 1 starts 10 count CDD’s while partner 2 is holding plank. Switch at each 10 count till you reach 100. 20 count on the LBC’s while other is holding 6″. 25 count Jump Squats, holding Al Gore. This was a smoker on the Quads! Still a few minutes left after everyone has finished, so holding plank. Went through the list of plank positions, even the Nolan Ryan (I was disappointed to hear some ask “who is Ventura”). Went straight into 15/3 count Merkins, then to 25/3 count American Hammers.
Recover and back to the flag. YHC took us out.
Announcements: Lab Rat is looking for volunteers with Breaking Bread this Sunday 5:00-5:15 arrival. 4 Mile run in C’ville coming up…date? Puppy Pile this Saturday following Dog Pile…I believe Marv has this? I apologize, but I know there’s something I’m missing and need help filling in the blanks.
NMS: YHC had started eying potential dates for a VQ a while back and it made sense to do it where it all started. My first post was at 45 MOM and Splinter broke out the basketballs…for those who remember that one. YHC had the impression that this is not a typical workout, however, it provided some good cardio for a out of shape soul and left YHC with a lot of interest to continue. Little did YHC know in the COT that Splinter and Swirly both were old acquaintances and I knew then that Sugar had brought me to the right place. As stated, I’m really grateful to Sugar Sock for introducing me to F3 and taking time to join me on first few posts to get acclimated. This is much more than and exercise group and the entire “package” has kept me coming back time and time again. The good Lord does provide many things to be grateful for and this group of Men is certainly high up on my list. Great turnout this morning and thanks to Tobit for altering his usual schedule for the 2nd week in a row!
Make it a great day, Gents!
7 Regulars and 1 FNG broke out at Timberwolf on a frosty morning. Once the FNG was introduced and 530 hit, the PAX was off.
COP-
SSH x 20
DQ x 10
Helicopters x 10
Arm Circles x 15
Merkins x 10
LBC x 20
Imperial Walkers x 20
5 Burpees OYO
Mosey to Bus Lot
Lightpole Ladders
Going Up – 2 Merkins at first pole, increase by 2 every pole till complete, Last pole was 20 merkins
Going Down – Start with 20 Box Cutters, decrease by 2 every pole till complete
Mosey to side of school
Dora –
Runner, runs over, runs backwards back
100 Monkey Humpers, 200 Squats, 300 LBCs
Mosey to Lightpole Alley
PAX Call to Duty – Each Pax Member picks an exercise and how we get to next light.
Ranged from – Burpees, Merkins, Leg Lifts, Squats, Backwards Lunges, Backwards Bear Crawls, Freddy Mercury, American Hammers, Alabama Prom Dates, and Plank Jacks
5 burpees OYO, Back to the Flag
Numberama, Namerama, YHC took us out
Announcements:
Hammers and Ales Nov. 10th – See Viral
Puppy Pile this Sat at 7am
Please bring any donations of coats, hats gloves, anything that can help to an AO, Anyone in New Market can help collect.
NMS-
Awesome morning gents! Welcome to FNG Gatekeeper, you crushed your first day. TCI Claps to DK for continuing to EH, well done brother. Also great to see Bullseye, Beaker, and Peaches out as well. All 3 men have become regulars, to the point where the PAX discovered this morning that it is time for Bullseye to get on the Q sheet! There was an odd odor this morning at T’wolf though, oh wait, Wilson just didn’t fart, the air was clean and fresh today!! Just kidding, strong work by Wilson and Honeymoon as well! Mumble chatter was great, I’m sure i missed some trying to warm up, so feel free to add. Honor to lead this morning gents, appreciate the opportunity and the push to get better!.
Be light for someone today! See you in the gloom!
Duke
Seven redwoods posted in cool morning darkness at SOT. Johnsonville (YHC), who had not posted SOT for quite some time, took the Q. This is what went down, more or less:
GLOOM —
Mosey in front of school near eastern front entrance.
Warmup of 15x SSH, then 10x merkins.
Rinse and repeat twice more.
Mosey west along front of school.
EMOM (45 seconds on, 15 seconds off) with:
– half burpees
– diamond merkins
– thrusts
– LBCs
Rinse and repeat twice more.
Indian Run around front of school.
YHC drops his phone and breaks screen protector.
EMOM (45 seconds on, 15 seconds off) with:
– scapula merkins
– crab cakes
– shoulder taps
– wall sit
Rinse and repeat twice more.
Mosey back east to eastern front entrance with 3 benches alongside walls (Thanks Gumbo).
5 pistol squats per leg
10x jump squats in cadence
Ring of Fire
COT with YHC taking us out.
The workout was intended to be a precursor to the November merkin challenge. But, the EMOMs with scap merkins made it a Toga-esque affair. It’s funny how different Q styles become associated with people.
There was very little mumble chatter during the half-burpeees and diamond merkins. YHC’s heart rate was redlining.
YHC enjoyed passing Towbit in the indian run (and imagining him really trying).
Mumble chatter increased much during the 2nd round of EMOMs. I guess the scap merkins were to easy.
DKs word plays on Sugar Sock’s name, as well as his fictitious efforts to sell holiday mobile phone plans at F3 workouts “like BT does”, were hilarious.
See you in the gloom. Jville
Two boys named Applewhite, one born and raised in Courtland, VA and the other born and still being raised in RVA, posted for the Wednesday Hill Run/Ruck.
YHC decided to put on the ruck sack and give it all he had for a short loop. Husky led the way and ran as fast as YHC has ever seen him. 13.30 pace is not bad with 35lbs on the back. Husky got a 13.00 pace! We hit another short loop taking it easy by walking and jogging with the ruck sack still on and then called it a day.
Only a couple more Wednesday’s until the time changes and darkness takes over the Hill Run.
See ya in the gloom!
Kubota
keep posting!
Four stalwart men dominated the gloom, KB style.
Thang
Warm-up mosey around bus loop
COPAll exercises in cadence. Thank you for your support, No Idea.
Triple-check
Three-Ring Circuit 30 seconds of each exercise within a circuit. One minute of rest between circuits.
Minutes of Gumby
Numberama, Nameorama, BOM (Chewie took us out)
NMS
It took this tiny-but-mighty group a bit to warm up. Perhaps this was because COP exercises did not lend themselves to wandering or new-style dance moves. We will work on cadence call-and-response.
Nonetheless, heartbeats quickened. YHC designed a workout intended to build in intensity. No Idea’s comment after the Triple-Check that “this isn’t as hard as last time” suggests next time should involve deceleration instead of acceleration. Or, maybe just high-intensity the whole time. Any cardiac risks in the group?
Thanks to Chewie for taking us out. He inspired the BB title. YHC suspects from the groans – which peaked during Windmills – that prayers for fixing our bodies are much appreciated.
It is an honor and privilege to lead this fine group.
Announcements
Breaking Bread could use a few good men. Lab Rat is leading the charge this month.
YHC left Charlottesville close to 5:00 PM not yet adorned in my go-to F3 gear. Seeking to avoid a speeding ticket, but also seeking to make a 6:30 PM Punisher start time, we pushed the return trip to Richmond. Good thing the road between C-ville and RVA was clear (as it usually is). Good thing also the AO is only a few blocks from the house.
Arrived with just a few minutes to spare just as Krü hit the parking lot. Nightcrawler came in on two wheels. We moved into the grass for the COP with a lineup of the usual. We moved to the school wall for a Triple Check with People’s Chair, Plank, and a mosey to the Laburnum Avenue sidewalk and back. Offshore arrived during the Triple Check following his run in from VCU.
Mosey to the southeastern edge of the school grounds for 11s, OYO, in place with Merkins and WWII Sit Ups. Move to the bus loop reverse ladder, starting with 13 reps, of Invisible Jump Ropes, Dips, and Hello Dollys – Plank after 8 rep round to gather the PAX and to make a quick jog down the bus lane and back.
Stroll to the playground for another round of 11s on the benches lining the playground perimeter involving Incline Merkins and Bench Kicks. Shift to the playground proper for quick partner routine with one guy completing Jerkins hanging from the playground swings while the other Bear Crawls out and around a nearby bounce platform and back – complete two rounds.
Mosey back around the school pausing in the grass for Mary and stretching. Jog back to the parking lot for COT and YHC took us out.
Nice work gents.
16 Warriors of the Gloom howled at the full moon for this week’s edition of WDog.
Mosey to the Amphitheater for COP.
What goes up…
Ascending count of Box Cutters up each step to the top.
Must come down….
Descending count of Derkins down the steps to the bottom.
When in Rome – Head to the Rusty Cage for the following:
Mosey to the main field in front of the Carillon for Dora
Back to the VSF where Bodos took us out perfectly.
Moleskin
Cooler weather upon us and a dry ground set the stage for perfect conditions for getting to the business at hand. With the full moon providing safe illumination, no one fell in the Oyster Pit (yes, this is the intentional spelling) at the bottom of the Amphitheater. Lot’s of grunts and groans as we made our way up and down the steps. Music to a Q’s ears.
Shakedown raised a good point at the end regarding YHC’s lack of Shovel Flag considering my Q count/ratio. Perhaps this is something I will need to remedy soon with a Lockjaw SF.
Announcements:
Time to Taper,
Lockjaw