Aye, Tomorrow is Sunday, and TYA are organizing another fun-filled trail run for the BRM crew, F3 guys, and any friends/family members they want to bring along. We are planning do the buttermilk/north bank loop + rinse and repeat.
Please meet a the Pump House parking lot at 4p. Bring water.
Johnsonville
5 faithful convened at Dogpile in the Gloom for a solid weekend beatdown. The weather was 72 and breezy with a light rain. It couldn’t have been any better.
The Thang:
Mosey from the shovel flag towards the Nickel Bridge and circle back to grassy area for COP:
25 x SSH
20 x Copperhead squats
20 x Don Quixote
10 x Merkin
20 x Flutter Kicks
Mosey over to the front of the Carillon for a merkin/lunge circuit. Partner up: one runs up the steps to top of Carillon and lunges to other side, down steps and back to start while the other one does Merkins x 20 and planks. Repeat 3x.
Mosey to pull up bars for Hangs: Overhand grip, hold pull-up position for 10 count, move to full arm extension for 20 count without letting go of the bar. x 2. Then, same thing with underhand grip. x 2.
Mosey to amphitheater for Ladder Climbs of the squat and incline merkin variety:
Squats: ascending reps to 15 up 15 steps, then 15 steps back down with descending reps to 1.
Incline merkins: same as above
Mosey to grass between Carillon and pull up bars for 6 MOM:
Freddy Mercury x 20
Box Cutter x 20
Crossed Leg Lifts x 20 (10 on each leg)
LBC x 20, then x 10 double time.
Mosey almost back to flag for Ring of Fire: merkins x 15, repeat
Mosey to shovel flag for COT.
MOLESKIN:
The light rain and cooler temps today were perfect. Summer vacations are in full swing (or fartsacks are exceptionally comfy on rainy weekends), and while we missed some of our brothers we were able to persevere. It seemed ironic that the first thing we passed this morning was a funnel cake trailer #funnelcakesandsadclowns. YHC noticed that mumblechatter is much more focused in a small group, and everyone participates. Taking a page from Fudd, YHC worked this AO on the fly, which indeed facilitates some divine inspiration. You can continue to set your watch to Conspiracy’s arrival time, who joined us just in time for the last two Hangs. Wilson read about the Hangs in a magazine while trapped in NYC (turns out he can read) and YHC got his blessing to give those a shot. After 4 rotations it was apparent that the PAX needed to move on to the next exercise, as evident from the fact that I could no longer close my hands. #needtoworkonthegrip
The Squat and Incline Merkin Ladders were considerably more difficult than YHC had thought they would be. (Those hard bodies don’t come easy, boys!) Totals for today (including COP) squats= 245, merkins/incline merkins= 335. Strong to quite strong!
Wilson was feeling especially chipper for the Ring of Fire and went with an ambitious 15 count x 2 despite the previous merkin load, then continued to push the rest of the PAX by overlapping reps. Our pecs thank you, Wilson.
Announcements: GET A SUNDAY PAPER TOMORROW. The article on our F3 PAX will be in there, and given that the writer had a camera I’m sure we are going to have some fun at the expense of someone’s poor form. Also, we need a Q for August 1 at Gridiron as J’ville and Earthworm will not be available. They have been generous in keeping the original AO alive and kicking.
I enjoyed it men. Aye!
-BT
Five of the PAX, including a DoubleDipper, gathered at the GridIron in the rainy and refreshingly cool Gloom. In light of the recent F3 RVA emphasis on running it seemed appropriate to audible to a ground and pound. So the PAX hit the dirt as follows:
The Thang:
COP (1st half): Five six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Dead Bugs Erectus, x25 Alabama Prom Dates, etc.) with some random slow deep squats, deep squat ISOs, and Downward Dog based stretches adding flavor to the playbook.
Mosey over to Pillars for x25 SSHs, x25 Don Quixotes, and x25 Partner Leg Tosses.
COP (2nd half): Four six minute sets of x10 Burpees, Merkin ISOs with intervening regular and side planks, and core medleys (eg. x25 Dead Bugs, x50 LBCs, x25 Rosalitas, Protractor Penmanship, x25 Alabama Prom Dates, etc.) with some random x25 Carolina Dry Docks, Carolina Dry Dock ISO, Dips and Dips ISO, and Al Gores adding some change of pace to the ground game.
Lunge Walk and then mosey back to parking lot
COP (OT): x5 Burpees – “wave” style; Merkin ISO finale
COT:
Announcements – (1) Earthworm and Johnsonville out of town August 1 – GridIron will need a Q that day; (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge (and perfect “bring an FNG” time)!
Prayer concerns – spoken – father and family, friend, and coach – and unspoken.
BOM – collaborative prayer – the Pax expressed gratitude and thanksgiving, and appealed to the Great Physician for healing and peace amidst the storms.
Moleskin: A fair bit of blood and saliva DNA was deposited at the 63 minute GirdIron this morning. Certain of the PAX – those suffering from sensitive knee skin syndrome – prefer grass over asphalt – suggestion: man up or next time bring cushioned knee pads.
Unlike the grass-loving J’Ville and Loose Goose, Lugnut expressed ambivalence on the turf versus tarmac issue; he did confess, though, to enjoying the restfulness of moseys and runs. YHC prefers slow countdowns.
Who didn’t achieve a quiver on the Merkin ISOs? Just a little? And was J’ville the only one who marked his ISO hold with a puddle of drool? Loose Goose would know as he demonstrated exemplary form in his holds at the Merkin bottom – chin up and NSA eyes on (Conspiracy would be proud).
Brain Tumor Q’d the DogPile beat down that reportedly included a Merkin smokefest – he was primed for the Merkins ISOs after dashing over to double dip at GridIron for the 2nd Half. TClaps!
Two of the PAX enjoined the 2ndF at the Daily Grind – probably planned a run-centric beat down under J’ville’s Q next Saturday.
Philippians 4:8
2 PAX arranged to meet at the Currituck Lighthouse in Corolla for a 7am beatdown on a beautiful July morning. Here’s how it went down:
The Thang:
Mosey to the point on the Currituck Sound beyond the Walehead Club.
COP: 25 SSH, 15 Merkins, 20 Box Cutters, 20 Slow Bending squats, 25 Russian Soldiers
Mosey loop around Walehead Club back to the point.
10 minutes of Burpees: 10 burpees per minute
Mosey loop around Walehead Club back to the point.
6 Minutes of Mary: 20 Flutter Kicks, 20 LBCs, 5 Dr. W’s, 20 Plank-Ups (10 on each side)
Mosey to bridge in front of Walehead Club, avoiding the early morning crabbers.
Ascending Merkin Backward Bride Run: Run backwards up the bridge (about 30 yards), Run back down to starting position, drop and do a merkin…repeat while ascending merkins to 10
Mosey across bridge to taller portion of wooden walk for dips: 40, 30, 25, 20
Mosey to field across from Walehead Club for Bolts: 2 x 75%, 2 x 93%, 2 x 100%
COT
Moleskin:
Lovely morning. Lovely AO. 78 degrees but breezy on the Sound.
During the 3rd or 4th round of 10 Minutes of Burpees, YHC remembered that we normally ‘only’ do 8 burpees per minute (not 10)…but Sippy wasn’t having 8…he wanted 10…and spurred YHC along to completion.
The COT was more of a Carpool of Trust, reflecting on how F3 has influenced our lives in the past year…and how we both value the camaraderie and friendships we’re fusing as much as the fitness we exert.
The 7am start was welcomed while on vacation.
We were hoping Wedding Singer could join us, as well, but he arrives Saturday…and Sippy Cup leaves the day before. YHC will still be here, and is happy to travel to you if you’re up for more OBX F3 love.
11 Posted for a lovely, humid (why are we all talking about the weather in every post) morning in RVA. It went something like this:
Mosey to soccer field for COP: 20 split jumps, 20 hillbillies, 15 werkins, 15 situps
Mosey to tennis courts for arc loader= lunge to end of second court and run the rest. Repeato 4x
Mosey to track for “The Circuit” = 10 chin-ups, 10 cinder block swings, 5 pull-ups, 10 dips, 10 derkins. Repeato 3x
Mosey back to soccer field for 11s on the trees= heals to heaven and sit-ups
Mosey to SF for 20 Russian hammers and 20 Alabama Prom Dates
COT. Thanks for Rest Stop for taking us out.
NMM: Thanks for giving Toga 2 days of Q. Toga will miss this bunch next week, but there may be some Nashville F3 Tourism in the works. Speaking of, welcome back to Promo who made a strong showing with his RVA brothers. It’s always good to have out of town guests.
Let’s give a warm welcome to Shane Cason, now Uptown Girl. I’m sure he will be back.
Re the workout, I tweeted out that it was a block party, and we ended up with 3 blocks. Toga can be creative with half the people having blocks, but this was a tester. This leads back to the title of the post. When in doubt, go with the one you brought to the dance. You’ll note some crowd favorites like the arc loader, 11s, and the circuit. They’re like motherhood and apple pie.
Dr. Form, aka Conspiracy, noted Toga’s lunge form being focused on speed and not proper technique. Point taken, and know that my form will get better. Conspriacy however will not get any taller.., unless we put him on a rack.
Announcements: DogPile Shirts need to be orderd by 7/10!
Rest Stop correctly noted that we missed the 2nd Weds Hump Day Happy Hour. Goldberg moved that we should do it next week. More to follow on that.
Toga was INCORRECT about there being another party at Fudd’s! There is no upcoming party at Fudd’s! “I offer a complete and utter retraction. The imputation was totally without basis in fact, and was in no way fair comment, … and I deeply regret any distress that my comments may have caused you, or your family, and I hereby undertake not to repeat any such slander at any time in the future.”
8 posted today to put in some speed work on the track. Here’s how it went down:
Mosey to track for COP: 25 SSH, 25 Don Quixote, 25 Mtn Climbers, 20 Imperial Walkers
Jiggy jog .5 miles for warm-up and then run 90% 2 minutes on, 1 min off, 1 min on, 30 secs off, 30 secs on, 30 secs off, and repeato 4x
Mosey to field near long jump for agility drills:
Circle up for Mary: V-ups, Freddy Mercury, Heals to Heaven
Mosey to parking lot for COT.
NMM: Thanks to the south side crew for letting me Q today. To everyone’s credit, the instructions for the track work were to go faster than a conversational pace. Toga didn’t hear much mumble chatter and took that as a sign of people working hard. Wilson might has well have worn a trash bag as he posted with a long sleeve shirt on and proceeded to knock over most of the cones in his way #BeerShirt #WrestlerWeightloss. Brain Tumor apparently discovered a new event called the “Beer Mile” which may need to be done as a CSAUP in the near future. Start enjoying Bud heavy to get prepped. Lastly, Conspiracy and Toucan may be unveiling an Army PRT in the future as another baseline for fitness levels.
Stay Classy,
Toga
6 Faithful and 1 FNG posted for a beatdown in the high humidity Northside Wonderland Ghetto that is…..the Punisher!
THE THANG:
Mosey from the flags (3) to COP on the Northside of the AO.
Mosey to the median on Hermitage Rd heading north. There were lampposts evenly spaced heading north in the median…..the count was nine by the time we reached Bellevue Ave.
Mosey down the hill past Imperial Plaza, up the hill and across the Bridge to Nowhere, and through the gate to Bryan Park.
Mosey back to the shovel flag while each man rotates running ahead to the next block and then running back to the slowest runner.
COT
MOLESKIN:
For those of you that decided to ignore your alarm and stay in the fartsack, you missed an especially enjoyable morning at the Punisher. TYA made his debut appearance with his new haircut…….which involved a razor and resulted in ZERO hair. When asked the reasoning for this rash decision, TYA stated that “a friend told me that my hair looked bad”. The PAX proceeded to inform him that his bald head looked infinitely worse than his peach fuzz had looked formerly. YHC thinks that he wanted to look like Toga…..though God only knows why one would subject themselves to that kind of ridicule. Red spots that resemble the surface of Jupiter adorn this man’s illustrious crown. And the elderly Yankee that everyone loves started to second guess the recommendations that he had been given concerning his “do”. Not to worry…..it only takes a week to grow the peach fuzz back…….
Some mumble chatter could be heard with the lunges on the median, given Sunday’s BRR run. Of course, mumble chatter is ALWAYS heard when Toga and Conspiracy are around. What’s the story with these two?……is Conspiracy ever on time? I honestly can’t remember a workout when he made it there before the start. Must be a product of working for the Federales.
YHC admits to not putting a whole lot of thought into this beatdown. Sometimes leading “on the fly” results in some pretty cool workouts. The only certainty was that we were leaving the Elementary School. YHC has become convinced that some Norman Bates like person lives in the creepy house behind the school. YHC searches the windows every time we run by for a figure in the shadows. Wait……are the windows boarded up?
Bryan Park, for all of the rumors that surround this place, is quite a unique and appealing AO. There are multiple running loops, hills, soccer fields, pull-up bars……all the acoutrements that make up the ideal F3 AO. Hopefully the PAX can revisit one day.
A big welcome to Circle K (aka Michael)! His name originates from the multiple women in his family whose names start with the letter “K”.
Twelve of the faithful posted at Huguenot Park on Tuesday morning mostly to wallow around in the foul-smelling sludge. Johnsonville took the Q, leaving his ExcuseBag behind. This is how it went down:
COP warmup:
ssh x 50
merkins x 15
standing mountain climbers x 25
deep slow squats x 15
don quixote x 35
Mosey to area between the 3 soccer fields.
COP and commence Dirty MacDeuce:
burpees x 12 OYO
merkins x 12
jump squats x 12
Indian run around perimeter of field and parking area.
COP in pavilion and continue Dirty MacDeuce:
4-count Dips on benches x 12
4-count Alabama prom dates x 12
balls to the wall x 12 (2 sets)
Line up along perimeter of field in plank. Bear crawl in indian run fashion (2 progressions each), mosey around perimeter of field.
COP in far left corner of field and continue Dirty MacDeuce:
burpees x 12 OYO
werkins x 12
4-count LBC x 12
Line up along perimeter of field in reverse plank. Crab walk in indian run fashion (2 progressions each), mosey around perimeter of field.
COP in near left corner of field and finish Dirty MacDeuce:
merkins x 12
partner leg toss x 25 (2 sets)
mountain climbers x 12
BONUS:
scissor kicks x 12
Mosey to SF. COT
Moleskin:
Days of rain, followed by enough irrigation to land a Californian in prison for al lifetime (or 2), left the Huguenot Park fields wet and covered with brown sludge. Although the PAX mostly kept to perimeter of the fields, they became all-too familiar with the disgusting, foul-smelling muck that laid around the edges.
When it comes to health food, “organic” is a good thing. When it comes to sopping wet, fertilized fields for rolling around on, “organic” is not such a good thing.
Practice tips —
(i) If your LOML still does any your laundry, pull these clothes out and do them yourselves today. Alternatively, throw them away and buy more excellent F3 gear. No #Mascots
(ii) If you care about your car, bring a towel to workouts. Alternatively, trade in all those #Mordorwagons for something more robust.
(iii) If you care about your workout clothes, just stop. Alternatively, buy more excellent F3 gear. No #Nutlessness
Unless you have not noticed, the undersigned (Jville) likes mud. Next time we expand to a new AO, let’s find one with stormwater detention ponds! That will make you appreciate what we have.
DK pulled an Elvis, but returned to finish the workout. #RedPill
Good job, Men. See you in the Gloom.
— Johnsonville
Five of the faithful posted for a 4th of July boot-camp, two of which arrived somewhat late after posting at #dogpile. Jville took the Q, and this is how the celebration went down:
ssh x 25
merk x 15
don quixote x 25
hillbillies x 25
merk x 15
standing mountain climbers x 25
Mosey to Grassy Knoll
10 minues of burpees
Mosey to Old Schoolhouse
triple play wall sit / plank / run (2 sets)
Earthworm took the Q
lunge walk to pavilion
Al Gore against tree-like pillers
partner Leg Toss x 25 (2 sets)
tabata (3 min) dips
partner Leg Toss x 25 (2 sets)
Al Gore against tree-like pillers
Mosey to playground
pullups for 30 seconds (2 sets)
Mosey to parking lot for 8 minutes of Mary, including:
LBC x 25
Dolly x 25
Rosalita x 25
Alabama Prom Date x 25
protractor / run alphabet
ham glute walks
Freddy Merc x 25
LBC x 25
We were glad to have the double dippers, especially since the F3 Richmond numbers are down on account of holiday and midsummer vacations.
Groh had just returned the evening before from a trip to Alabama, and he stated that he would rather do burpees for 1 hour than get stuck in traffic again on I-85.
Bleeder was really just passing through RVA temporarily between a 2 week ski vacation in Austria and a dude ranch in Colorado.
Chum Bucket was about to depart for a vacation to Ocracoke Island and boasted that he had been training all year and was not about to let a dozen or so shark attacks keep him out of the ocean.
Thanks for posting guys and enjoy your vacations!
— Jville
6 Faithful were joined by 2 LIFO’s in a Forth of July Firework set up Dogwood Dell.
The THANG
Mosey to COP
20x SSH
20x Don Quixote
20x Imperial Walkers
20x SBS
15x Arm rotations
15x Arm rotations
Mosey to the World War I Monument( The Carillion)
Steps with 10x Merkins and 10x World War II sit ups
5 sets
Mosey to the Pull up Bars, 5 pull ups, 10 Dips, 15 Pole smokers
5 sets, with a run to Carillion between each.
Mosey to the VITA Track,
Alternating intervals 5 burpees, 10 LBC’s
One loop of the Track,
Mosey back to COP for a Bear Crawl to a Ring of Fire.
Mosey to Shovel Flag
COT
Moleskin
Swirly reported seeing the GORUCK crowd heading out of Dogwood Dell just before 0600. He was wondering if a whole new group of F3er’s were going to join in the 4th of July beatdown.
Several Members of the PAX are heading to various regions of the Outer Banks, in a related development Shark week starts tomorrow. Chum Bucket seems to be the only individual that was willing to venture into the water next week. YHC thinks his Plan for swimming is best illustrated below.
For those still in townNext week, Fudd in joining the Folks that have Q’d the Punisher, be prepared to run!
Announcements
TYA is leading a BRR run Sunday Morning 7am.
Dogpile T-Shirts are available ORDER NOW!