Two dudes posted at Atlee High School in the rain. Corned Beef took the lead.
The Thang
After the COP, they moseyed back to the blacktop. At each corner, they did exercises. Corner 1 was 10 merkins. Corner 2 was 20 squats. Corner 3 was 30 LBCs. Corner 4 was SSH. They repeated this 4 times.
COT – Numberarama, Name-O-Rama, Announcements, Phonics took us out.
Gotta Run!
Phonics
Posting down range and brought an FNG with me to the gloom. Solid Knoxville PAX.
Here’s what went down.
Short mosey followed by the mornings normal, SSH, DMH, merkins and stretching.
COP 1: AMRAP burpees in one minute. 6 rounds.
COP 2: 5 burpees, 10 count lateral lunges, 15 hand release merkins, 20 hot seats (jump squats), 25 Superman’s, 30 Apollo Onos, 35 LBCs, 40 bunny hops. Run around the parking lot and repeat-o 3x.
Ended with 10 burpees with a plank jack and merkin within the burpee.
We welcomed FNG Greg aka Cataract to the brotherhood. Been working on getting Greg out since October and since we traveled together, the headlock was quite easy.
Numbers, names, PR, COT.
Unlike Kubota, who copies and pastes the same BB 3+ times for Big Data Q credit, here are 4 backblasts in one, saving your precious digital real estate. Check out the first link below, where YHC was given credit for 1 Q and 2 posts in the same beatdown! YHC introduced the PAX to The Beast, though they didn’t think 6 rounds was enough (or, … YHC tried to call Burpees and they just put it off for two more rounds!).
YHC returned to F3RVA late last night after being with DOD/DOG (Dear Ol’ Dad/Dear Ol’ Grandad) in the hospital outside Atlanta. DOG was discharged to rehab yesterday after 4 weeks and is making good but slow progress. YHC is grateful for the well wishes and prayers from the PAX, grateful to the F3 Alpha PAX for looking after him, grateful to be able to keep tabs on F3 RVA via Slack, and grateful for the time to be with DOG and family. SYITG!
Not sure if the Westhoe take over of Tomato Run counts when the locals Q-jack the route.
YHC spent a good amount of time mapping out a 5 mile route in the Rutland area making sure to memorize each turn and distance between..
Soooooooo when I got the AO and informed the locals, they all agreed: NOPE. That route will get you Run over.
There for… we followed Phonics on a Dora run that includes paths not on RunJoy mapping app. He did run me down to one of the roads on my map.. yup. Sure enough. Good call not running that road.
ok.. so anyway.. I don’t have a clue what roads we ran. But we ran and a backblast is posted. Some pax further than others and some Rucked. NO one was run over. The end.
Four Horsemen rode in to Godwin HS on this swampy morning for some Circus Maximus kettlebell fun. According to the air that was not cool nor moving, the following occurred:
COP: DMH, Reach for the Sky, DQ’s, Helicopters, Imperial Walkers, Reverse Scorpion Kicks, Suzanne Somers right, Scorpion Kicks, Suzanne Somers left, HR Merkins, Fudd’s Wife, Wilson’s Wife, Jazzercises for a tribute to the late Richard Simmons (R.I.P.)
Mosey to the bus loop and set-up for:
Super KB 21’s
Three exercises were KB Squats, KB Chest Pulls, KB American Hammers (2-ct)
1 of each, Bear Crawl to curb, Crawl Bear back
2 of each, Bear Crawl to curb, Crawl Bear back
3 of each, Bear Crawl to curb, Crawl Bear back
4 of each, Bear Crawl to curb, Crawl Bear back
5 of each, Bear Crawl to curb, Crawl Bear back
Run a length of the bus loop to loosen arms up
6 of each, Lunge to curb and Reverse Lunge back
7 of each, Lunge to curb and Reverse Lunge back
8 of each, Lunge to curb and Reverse Lunge back
9 of each, Lunge to curb and Reverse Lunge back
10 of each, Lunge to curb and Reverse Lunge back
Run
11 of each, Side Lunge to curb and Side Lunge back
12 of each, Side Lunge to curb and Side Lunge back
13 of each, Side Lunge to curb and Side Lunge back
14 of each, Side Lunge to curb and Side Lunge back
15 of each, Side Lunge to curb and Side Lunge back
Run
16 of each, Side Lunge to curb and Side Lunge back
17 of each, Side Lunge to curb and Side Lunge back
18 of each, Side Lunge to curb and Side Lunge back
19 of each, no Lunges for time purposes
20 of each, no Lunges for time purposes
21 of each, no Lunges for time purposes
Back to the Flag!
Numbers, Names, Announcements and YHC took us out!
NMS:
Nice morning for a sweat fest! The only way there would have been a breeze is if Whitedeer would have shown up. Yes, go ahead and get on YHC for doing the same (almost) routine three days in a row. Great to meet Gaudi and to see Atilla and Lighthouse again!
Way to work this morning, men, and SYITG!
Kubota
8 beasts of the gloom appeared at 45MOM for a summer serving of Gumbo. It was extra sticky and a little spicy this morning. 0530 time to Mosey – wait, TYA forgot to wind the grandfather clock last night and is running a little late so we circled back for him…and Hitch…ok, now we are off to the blacktop.
COP – proper start with slow Abe Vigoda DQs, followed by a bevy of other exercises and much mumblechatter. Truly no better way to start the morning.
Ok – main event
Proper Dora
Partner up at the school end of the blacktop. 1 Partner runs to the fence and Bernie back, Partner 2 does 1 merkin, 2 jump squats and 3 WWIIs – that’s 1. Audible to make the run to the fence twice and back to give Partner 2 time to actually do a few Proper Doras. Completed about 5 rounds and most teams did 50 Proper Doras.
400 IM Relays
Mosey over to the tennis courts for some relays. Break into two groups of 4.
First relay = run, buttkickers, karaoke, skip-jumps. down and back to the end of the court in your specific method while the other 3 plank.
Second relay = same methods but PAX change what their specialty is. PAX hold six inches while waiting at the starting block.
Third relay = crawl bear, bear crawl, crab walk, walk crab? Only to end of first court. PAX Al Gore.
4 Corners
Around tennis courts – 10 merkins, 20 SSHs, 30 2-ct mountain climbers, 40 squats
5 MOM
Mosey back to the parking lot for 5 Minutes of Mary, including Dolly, Rosalita, Flutter Kicks, American Hammers and APDs
COT, Numbers, Names and Prayers
NMS – what a great morning. We had a visitor from South Charlotte (Limey) and a talkative bunch. We discussed in detail Bodos’s latest bike accident with thanks that he is ok and also prayers that he hears the message loud and clear – NO MORE BIKE TRAVEL. But, the best moment (or at least best visual) of the day had to be Saab doing skip jumps. If only we had that on video. Then I might be able to get the Bodos summer camp video out of my brain.
Great morning gents. Thanks for being there.
Announcements:
No More Gumbo for You
11 men gathered for this weeks episode of The Forge: Tuckahoe Takeover edition and this is what transpired
Arrival 5:27:36 when YHC arrive the AO was already secure, 9 men ready and waiting with bated breath. 5:29 Snuffaluffagus arrived and off we moseyed. Extra long mosey with a few circles until Last Call started to complain.
COP to include various exercises to included Scorpion Kicks and Inverted Scorpion Kicks, also a couple of Pencil Rolls.
Mosey down towards the Track and stop at the Softball Field. The first gate we looked at was locked so we hopped the Fence. Easily task for some. Get in groups for a Triple Check. Man 1 does HRM’s, Man 2 Squats, Man 3 runs the track next to the fence for the entire field, 3 rounds.
Mosey towards the Football Field only to find out it was locked. The Audible begins. Mosey over to the Loading Dock and partner up. P1 Wheelbarrows up the Ramp and then both partners run down and around. Switch.
After the debacle of jumping the fence it is obvious work is needed. Same partners. P1 hop up and down the Loading Dock 5 times while P2 Squats. Switch.
Line up for Pencil Roll Train. First stop Merkins, 3 count. Pencil Roll to the right, 3 count. Next step 10 WWII’s, Pencil Roll left, 3 count.
Wall Walk – tight rope walk up the wall. Walk down the railing.
Start the mosey back, stop by some Toe Taps and Dirty Hook Ups on the wall.
Continue the mosey back to the Parking Lot. Crawl Bear to start then Bear Crawl. Mosey the rest of the way to the Flag and do 5 Burpees in Cadence.
Announcements – Tuckahoe Takeover continues, Homegrown Half this Saturday at 0600 at Robious Landing Park. 5k/10k/Half Marathon, 2nd F at Tryhard tonight, see Slack for details.
Prayer Request – Recovery for Bodo’s after his Deer attack. Safe travels for Sunspot on his way back to Pennsylvania.
NMS – good times today, there is no shortage of things to do at The Forge. YHC’s ideas were thwarted by a locked gate but there were plenty of audibles that kept us busy. YHC was glad to bring Pencil Rolls back to The Forge.
Six members of Globo Gym went to Timberwolf for Westhoe led Dodgeball training.
After some warmups of SSH, Ukrainian Soldiers, DQ, Dead man hang, Cherry Pickers, Freddie’s, LBC and Merkins, we headed to the tennis courts and did some line tracers and then split into two teams: Average Rosie’s (Rosie, Meatball and Rudy) and the Purple Whitesnakes (Whitesnake, Crabgrass and Tzatziki).
Special rules for F3 Dodgeball: you get hit or they catch your ball, you run to the 3rd court and do 5 burpees and run back to get in. Win by having the other team all off the court doing burpees or running back and forth.
Game 1: victory to Purple Whitesnakes. During this game we went from 3 burpees penalty to 5.
in between we do 20 squats and arm circles
Game 2: victory to Purple Whitesnakes. I ask if they want to switch teams while laughing.
in between we do 20 flutters. By now, everyone has done 30-40 burpees.
Game 3: once you are out you are out (after doing 5 burpees). The Average Rosie’s soon find themselves all three vs Crabgrass. But Crabgrass is no beginner. He is from Purple Whitesnakes! Soon Meatball and Rudy find themselves doing burpees and it is Rosie vs Crabgrass. They limit themselves to the Forecourt while the rest of us get them the balls. Back and forth they go and finally, Rosie and the Average Rosies are victorious.
Rosie: No one makes me bleed my own blood.
We all have one sore arm, got 1.3 miles of running in and did 40-60 burpees. Only one bad crotch shot and no bad head shots. 3 v 3 dodgeball was fun and a lot of work. Thanks for letting me lead.
Westhoe take over continues tomorrow. Don’t forget the race on Saturday morning or getting your 10th anniversary shirt or hat. Ultimate and Pickleball tournaments coming up. Sign up now!!
Two Pax, one runner and one very, very LIFO, joined up for the latest edition of The Clinic. Temperatures were 70 and sunny. According to Nathan, a random guy in front of the hotel who clip boarded for the Pax, the following might have happened.
YHC ran the normal route. 4.5 or so, including stopping for Fudd.
Upon returning to the VSF, YHC chatted with Omar, YHC’s pal who is the handyman at the hotel. When YHC started doing Fudd’s wife, Omar said, “Oh, you are doing push-ups. Let’s do some.” Omar suggested a contest. YHC conceded that this was not necessary. YHC invites any PAX member who can win this contest to join – you drink free for the evening. We agreed to start with sets of 20, with YHC doing HRMs. But, form counts. You know it when you see it. YHC took about 30 seconds to do 20 HRMs. Same as any other set of 20. Omar took about 2 minutes. He did Swirly merkins, holding at the bottom on each one for 5 seconds or so. YHC is playing checkers; Omar plays chess.
Numbers, names, and Omar took us out. He’ll get a name at some point. Renaissance and a few others are options.
Eight brave men endured the hottest of all blacktop. Here’s what transpired.
Mosey twice around the parking lot.
COP (IC) including F3 Mission and Disclaimer
Mosey behind WEAG
Lone Dora
Mosey a little further behind WEAG
Wall Work
Heels to Heaven and Freddie Mercurys IC
Mosey to the picnic table and retrieve bottle
Bottle Flip
Mosey around front of WEAG
Mary
Mosey back to SF
Numberama, Nameorama, COT
MOLESKIN
One can question the sanity of guys who choose to workout at 0500, but those who choose to do so in the summer at 1800 leave no question. The blacktop is hot and there simply is no escaping it. Glad all survived. Stay hydrated. Thanks to the Crossing regulars for the warm, err hot, welcome. WestHoe Takeover continues.
ANNOUNCEMENTS