Haiku was called
Humid and misty today
Better than Florence
Labrat and Upchuck
No shortage of spoken words
Plenty of good times
Gomer and Swirly
Missed the turn at Saint Bridget’s
No Iris for you
Running in the dark
Oncoming car with close call
Shakedown gives the bird
Phonics and Sippy
Running like two ocelots
Strong finish you two
Bikers slowly show
No Tools ready for hazmat
Swirly took us out
The morning started with a few question marks…What to do with the beatdown, how many would actually post, would there be any out of town visitors, and how much rain/wind would there be? The 6 strong that posted had all the answers plus some at the end of the beatdown. A potential visitor that reached out for a down range beatdown didn’t post but Wedding Singer brought his nephew from Wilmington whose family is sheltering with the Singer’s to ride out the storm.
With all 6 ready to go and a few headlamps distributed the PAX headed off together down James River Road. After confirming that the Egg can hear but not repeat any foul language heard, he’s 14 of course he’s heard it all, a brief recap of the JITFO acronym was laid out. Follow that up with some high knees, butt kickers, slide left and slide right to loosen the legs. Stop at the intersection of Riverton Ridge to loosen the arms. Arm Circles, odd numbers (more than 10 small/5 big) were used. YHC was questioned whether the use of additional arm circles was Corporate approved, always. Enough with the warm up.
Run up Riverton Ridge to the first intersection, 100 SSH. Run to the median split, 75 Mtn. climbers, run to the roundabout, 50 2ct flutter kicks, run up the hill to the right, 25 merkins, Run up the hill to the Ashwell intersection 5 burpees. Back down, stopping at each spot with 25 werkins, 50 Freddie Mercuries, 75 Alternating shoulder taps, 100 squats. Run around the back of the school, stopping for Dollies along the way. Find the pull up bar. 5 pull ups, go across the monkey bars. 5 more pull ups. Past the stadium to the parking lot for Mary. 5 burpees, sprint across the parking lot. Back to the flag for a Ring of Fire, significant flair with Tobit and Egg that started the trend of clap merkins around the circle.
NMM
First off prayers for those in the path of the hurricane. There could be a significant amount of damage and hopefully the advance warnings have gotten most of the people out of the area. Glad Egg could make it out but his brother Chicken was nursing an injury and didn’t get to experience the beatdown. Great work Egg, he provided some comic relief in namearama when Singer told him what to say and he was self proclaimed “scrambled”. Apparently the beatdown scrambled whatever it was in his stomach this morning.
Tclaps to Gumbo for running 2 miles to and from the AO with knowledge that YHC was going to try to get him some miles during the beatdown. The “campus” of Twin Team is so big, it is not necessary to go off campus but heading up the road on a string of pearls with some hills added to the fun. Tobit was flying around in the lead and seems to be in top running form. A brief bout of heavier wind and rain died down and the PAX was left with a light mist and breeze through the morning. Congrats to Mr. Roper and condolences to his M on his purchase of a new pair of Crocs. His deteriorated a few months ago so who knows what he was walking around in since then. He will stop at nothing to get a new pair, even sneaking into Bass Pro after hours.
Apologies to Singer’s nephew and his sister-in-law for pushing Egg to the limit, although part of me thinks his father, a Marine, would be proud of his 2.0s effort this morning.
Great work today men, stay dry.
Announcements:
9 warriors showed up on this kind of moist morning for a gentle beatdown.
Here is what happened (more or less)
Hallelujah Run around the church
Circle up —
IJR, Smurf jacks, arm circles, crab cakes, flutterkicks, box cutters, dirty dogs, curb one legged copperhead squats
5 burpees OYO
1 minute plank on curb, 1 minute reverse plank on curb
Move over a little and do uneven merkins on curb (one hand on curb, one hand on asphalt) do 10 IC each arm
THE BEAST — 6 at each light
1) toe taps on curb
2) alternating shoulder taps
3) Smurf Jacks
4) Merkins
5) Jump Squats
6) Burpees
Lights go off at 6:05 right as we are finishing the Beast
11’s around the loop at front of church
starting with 1 stump merkin and 10 mountain climbers — you know the drill
Numbers, Names, Announcements, YHC took us out
Announcements –
1) The Creek 2 year anniversary will be held next Friday the 21st! Had No idea it has been that long!
2) 4 year anniversary of F3 at Dogpile on the 22nd. 6 AM bootcamp. 7:15 VITA course race. Munchies afterwards.
NMS —
Most of the mumblechatter dealt with the fact that Opus (and all the local students) were off today for a light summer shower. YHC actually wanted to be at work today — was just starting to get into a rhythm at school and YHC’s kids were actually getting ready on time without complaining! Not complaining about a day off, though.
Many prayers for the people who are in need of rescue and also the ones doing the rescuing. Men and women willing to sacrifice their lives to save another. We are indeed grateful for all of these people who do this kind of thing on a regular basis and make it their life’s calling.
all apologies to No Idea. Sorry I skipped right over you during the Name-o-rama.
Peace
Opus
Five of the Faithful posted to a GridIron workout, one of whom (Attila) wore cheap-o rubber gloves infused with putrid funk gathered over many weeks of sweaty workouts. I could smell Attila’s vomit-inducing gloves from at least 20 feet away. YHC offered to start a GoFundMe page so he could spring for $2.50 to buy a fresh pair. In any case, this is what went down, more or less:
Warmup with 50x SSH, hand release merkins, Imperial Walkers, Crab Cakes, Merkins
Mosey to block building for Donkey Kick Ciabattas
Mosey to main gridiron field for Bearcrawl / Crawlbear
Stay on field for Crabwalk / Walkcrab Ciabattas
Mosey down to lower field for FourSquare —
Run perimeter of field, sprinting last leg.
Repeat springing last 2 legs.
Repeat sprinting last 3 legs.
Repeat sprinting all legs.
Mosey around to pillers of pain. People’s chair
Pole Smoker Ciabattas. More People’s chair
Mosey to front of school for Merkin ladder — 10 wide, 9 regular, 8 close, 7 wide … etc. to 0.
Triple check with more People’s chair and box cutters.
COT with YHC taking us out.
During the longish mosey from the school back to the VSF, Attila tried to slip his gross gloves into the back of White Deer’s shirt. White Deer, being rather expert at adolescent practical jokes was guarded, and slipped away. Adderall was a beast, finishing ahead on most exercises. There was not a usual coffeeteria on account of weekend schedules.
Thanks for letting me lead! Jville
YHC pulled up to the AO early to see a light making it’s way around the track a couple times. As the other PAX started to roll in Oyster emerged from the gloom after getting in some extra credit track time. He was apparently concerned that since YHC had the Q he wouldn’t get enough of a beatdown in the standard 45 minutes. Let’s see what we can do about that. The New Market Clown car emptied out and just as FNG (Gerry) pulled up the PAX was off and picked him up on the way out.
Warmup with Don Quixote, Side Straddle Hops, Imperial Walkers, Merkins, LBC
Partner up for Dora in the bus parking lot. Partner 1 runs around the median and back while partner 2 does 100 merkins, 200 Squats, 300 Flutter Kicks (2ct)
JITFO (See a BRR participant for the story on this one) to the front of the school to find Door #1. Doors 1-5 do the door # burpees. Doors 6-10 – Box Cutters, Doors 11-15 – Squats, Door 16 – merkins, Doors 17-18 LBC, Door 19 – merkins?, Doors 20-21 LBC, Door 22 – American Hammers (per Tobit), Door 23 Crunchy Frogs
Take a break to make sure Wilson doesn’t have a concussion after running into a school sign. Curb Crawls up to 5. YHC thinks the main reason Honeymoon doesn’t wear gloves is so he has an excuse not to do bear crawls on pavement.
Back to the shovel flag for Mary – Dollies, APD, Cross Leg Lifts, American Hammers. Ring of Fire with Flair
Numbers/Names and Wilson took us out.
NMM
First off, welcome Peaches. He reached out through the website after a friend from GA told him to find F3. His attendance will be limited due to scheduling conflicts but hopefully he can become a regular. This group will help in more ways than the physical fitness. YHC wanted to give Peaches a taste of what we typically do and what better way than what was done at my first post but a Dora with some bear crawls thrown in.
The New Market Clown Car was in full effect this morning with 5 popping out of what YHC is picturing as a Yugo. It probably was not but the story is better if it is. Way to bring it fellas. Wilson had room to bring a hug for everyone, even Peaches when he found out he was a fellow Bills fan. The hugs were just Wilson’s way of coping with having a rookie QB starting for his team now. Great to see Cerrano back out and pushing through everything. Beaker and Oyster were happy to have some company after the dynamic duo hit the AO for their first unofficial Qs last week. Wilson was checking out the bike racks when a lightpole mounted banner sign popped out and smacked him in the forehead. Seeing no blood he continued the workout. YHC had him close us out to check for signs of a concussion, all seemed well. Hope the knot on your head isn’t too bad.
With a Dora and partnering with someone like Gumbo, the first runner does not have many merkins left to do after the first run. Depends on who you are on whether that is a problem or not. Props to Marmaduke for helping Peaches out through the Dora, no man left behind. It doesn’t get easier, you get stronger.
Announcements
A stable of finely tuned specimens gathered in the early morning mist to clang some weight around. Once White Deer offered a warm welcome to each warrior, here is how it went down:
This is a variation of a workout Mr. Holland introduced at Heartbreak last week. Its cumulative impact seemed ideal for KBs. YHC is hoping he feels this one all day! Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 60 lawnmover pulls with each arm. If only we had an hour to finish out that beast!
Great work by the PAX today. There was limited mumblechatter, but a great workmanlike approach by the PAX. Great to have the Tuckahoe clown car back in the mix. We will continue to have some extra KBs for these men. Welcome back Carlton and P-Trap. Good work men, and see you again soon. As always, Johnsonville had a strong showing. White Deer took no prisoners.
Announcements included lunch today at Chipotle (between Cox and Gaskins) at 12 noon for those interested. Convergence on September 22nd at Dogpile. Boot camp workout at 6 am and run/competition at 7 am.
God is good all the time!
Attila
A mighty 25 assembled to get a pre-hurricane beatdown in. Here is what happened, more or less.
Mosey to the soccer field and circle up for the COP:
Mosey to the end of the soccer field and form a column for Tunnel of Love. The Pax planks while the one on the end army crawls through the tunnel. Saab kept his stalactite a bay since there was a 2.0 present. Repeat for two times through.
YHC called out for five volunteers. Five came forward and YHC provided instructions. Pax counted off by 5s and joined their respective team captain.
Each team performs the following per person:
Upon completion as a team, begin LBCs untill all teams complete.
Fall behind Saab to JITFO to the front of the compound. Partner up for 16 four count BooYah Merkins. Then perform 16 Plerkins.
Partner carry back to the shovel flag and circle up. We went about halfway around as a Merkin ROF and alternated to Mary ROF for a full 7 minutes.
YHC took us out.
NMS
YHC wanted to perform a leadership experiment and see what the results would be. Would they move through the exercise in unison? Would they specialize and have runners do all the laps while someone else specialized in Merkins and another did Flutter Kicks?
Well it turns out all groups just muscled through the exercises in unison. Corporate needs to check into diversity training for the Pax, or perhaps we are a well-run machine.
YHC also wanted to use “JITFO” into our lexicon, hence our little jog this morning. A little treasure brought back by the BRR team.
Announcements:
Stay safe, stay dry, help each other out this weekend.
Time to Taper,
Lockjaw
3 warriors braved the September fog to own the Source of Truth.
YHC was asked to move his car to make way for the “bad bus driver”, and we were underway…
THANG
Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, LBCs, Bob & Weaves
Mosey to East end of AO along Midlothian Turnpike for Burpee Turnpike: run down the turnpike, burpee at every light until we reach the first traffic light.
Continue the same to the next 2nd light…
Lunge down entrance to Pleasants Hardware (Midlothian) shopping center.
Mosey to shopping center sidewalk for Three Poles: stop at each pole – 10 merkins at first, 20 LBCs at second, 20 WWIIs at third…repeato until we reach the corner.
Bear crawl past YouFit Fitness to Pleasants.
Lunge back to corner…audible to backwards lunch after halfway.
Mosey to 3 poles for 3 minutes of Pole Smokers.
Mosey back to school for 3 minutes of mary: Hello Dollies, Freddie Mercuries, Dying Cockroaches
Mosey around back of school, identify “The Top”, crawl bear to “The Bottom”.
5 Hill repeats: The Bottom to The Top
Mosey back to VSF for 3 minutes of Mary: American Hammers, Rosalitas & LBCS
COP: YHC took us out with a moment of silence for Sept 11 and inbound Hurricane Florence
Announcements:
BRR is in 51 weeks
4 Year convergence Sept 20
NMS:
Even the BRR can’t prevent Rosie from crushing whatever the Q throws at him.
Great to have EF Hutton visit the SOJ 2 days in a row.
There’s an independent coffee shop in that shopping center (at least YHC thinks it’s independent)
YouFit Fitness centers are really green and really purple…
5 strong posted for the hill run and here is how it went down.
Couple short loops – Couple long loops a bike ride and a kettle bell walk = Boom !
TYA crushed it on his bike this evening – he felt great being back on it and rolled through the streets of RVA – well done brother..
Husky crushed 2 short loops – running one fully all the way around like a champ – then showed us he could carry his Dads 25 pound kettle bell by walking back and forth with it – little dude is a beast ! Atta baby Husky!
Great running and catching up with Honeydo and Kubota this evening – it sure was a warm one out there…
CSAUP is around the corner – watch for Wed evening runs on the trail soon!
Kubota took us out.
See y’all in the gloom…
A fortunate 5 ventured out to throw around some iron. Here’s what happened.
COP, IC
SSH x 20, Invisible jump ropes x 15, LBC’s x 20, DQ x 20, arm circles, small and big, x 15, Imperial walkers x 15
Mosey to bus loop for Lucky Horseshoe.
Start with 20 KB swings, walk around loop with KB, add 20 snatches, walk, add 20 helicopters, walk, add 20 leg lifts (with KB held straight up), walk, add 20 reach throughs, walk, take away swings, walk, take away snatches, walk, take away helicopters, walk, take away leg lifts, walk, finish with reach throughs.
Mosey to flag, numberama, namerama, YHC took us out.
NMS
YHC realized late last night that he had the Q, and after looking for inspiration at old BB, also realized something new was needed, so YHC stole an idea from the comment section when Spit had Lucky Horseshoe at MANNdate, instead of running the loop, carry the KB throughout. Also tried a few new exercises–the helicopter was tough and received well, leg lift (some decided to do presses with the lift) and reach through, which Mudface described as “so basically a Merkin Row without the row.” Close enough. None of the PAX came close to finishing, and the workout even elicited a “Holy Smokes” from Helix, which is praise indeed. Mumblechatter centered around the upcoming storm, and YHC hopes all PAX stay safe.
Thanks again for letting me lead! The Carpenter, I’m catching up in Q’s, and one ahead in posts for this year! Just saying…..but it’s you against you, so don’t worry. 🙂
As usual, I have No Idea what I’m doing.