YHC roped in a couple of FNGs (Friendly New Guys) for this morning’s trail run: one was fresh meat to the F3 workout crew, and the other, a transplant from Raleigh, NC, was new to the F3RVA scene. Six trailblazers, including three seasoned vets, kicked off their Sunday with a brisk morning run. The PAX tackled the Buttermilk/North Bank loop, crossing the legendary T. Pot Bridge for a total of 7 miles.
After a deep dive into the naming pool, the FNG new to F3 was christened EV (a nod to Eddie Vedder), while the Raleigh newbie was rebranded as Kashmir.
Another pre-Gridiron run and we found some new territory. Went South to Leisfeld, then North on Gayton and then went into the Bentley subdivision for something new (and to make it 3 miles). Eventually ended up back on Pouncey Track and headed home. 3.04 miles in 26:13 for 8:37 a mile. A nice warmup for a Tatar Gridiron where we mistakenly assumed there would not be much running.
Rounding out VQ week, a dozen SOJ HIM’s attended the centennial celebration of riding the DTH pain train in 2024. Putting experience to the test, the Q served up the following beatdown without having made a single plan, except to maybe do 100 of something. The PAX were not disappointed.
The THANG:
WARMERAMA:
Mosey loop the lot, then down to the bottom of the grass hill
Ascend with x10 Broad Jump Burpees OYO
Moseyrama the larger lot and circle up in the adjacent grassy area
Welcome & Disclaimer
An extended variation of DTH top to bottom IC Reps
COP #1:
Mosey to the poles near the flag, poles suck with gravel galore, sooo long mosey to poles on other side of park
TRIPLE CHECK:
P1 – Pole Smokers
P2 – Dips
P3 – Bear crawl 50 yards, run back
COP #2:
Mosey to the snack shack
WALLORAMA
Hoedowns IC
BTTW Hip Slappers IC
Dirty Hookups IC ea side
Donkey Kickoffs to 20
COP #3:
Partner up for a CENTURY DORA
x100 Merkins
x100 Jump Squats
x100 WWII’s
Partner box jumps down steps, runs across, box jumps back up steps, to switch
Circle up in plank, drop to low plank for the F3 REVIEW
WOODSMAN – please share the F3 Credo
Hold it low and then push up after he achieves the Credo with some assistance
WOODSMAN! Please share the F3 Mission
Repeato on the low hold and helping the man
WOODSMAN! Five Core Principles please! Almost got it done on his own.
FINAL BONUS COP:
Run down to the bottom of the grass hill
Bernie to the top
x100 SSH’s OYO
Run back to bottom
Bear Crawl to the top
x100 Alt Toe-Taps (2-ct)
Ok, NOW mosey BTTF
COT:
Counterama # 12 (welcome ROADRASH!)
Namerama
Announcerama (see Below)
BOM Prayer
NMS: Great group this morning willing to follow DTH one more time and put in the hard work. No complaints from this tough group, only complements. Welcome back to DM (brought out recently by Broadway) and a big hearty welcome to FNG Roadrash! He’s a tough ex-Marine with a history of wrecking his motorcycle. YHC shared with the PAX the beauty and joy of Q’ing and invited everyone to partake – it’s a Core Principle to share this honor! Yours AYE! ~DTH
4 midieval knights and their 2.0’s came to stake claim on the Bermuda grid iron that is The Lumberyard! YHC might have intentionally started the beatdown one minute late to hit the deck for a 10 burpee penalty OYO, and who know’s maybe we get a straggler. I wasn’t able to get anybody to splash merlot, so back to the drawing board!
COP
•Mosey a lap around football field •20 SSH’s • 10 Imperial Walkers(YHC falls asleep at the wheel and forgets how to count IC while maybe doing Hill Billy’s by mistake)•10 LBC’s • 10 Merkins •Wilson and Fudd’s Wife •Reverse Scorpions •Knee knockers
•MOT = Run 53 yards across center field to 3rd point.
•Rollover Crunches
•MOT = Run 53 yards across center field back to 2nd point.
•Burpees at 2nd point to pick up coupons.
•MOT= Bear Crawl Coupon pull through 50 yards back to first point.
•2ct. American Hammers
•Burnie the field 100 yards, sprint back 100 yards.
COT
Announcements
Choo Choo’s got a huge F3 banner rocking off the side of his pickup at the workout this morning! It’s looking real good!
Today was Yukon Cornelius’s 10th post, we gifted him his very own custom spray painted coupon with F3 stenciled all over it.
It was great to have Pool Boy come out to the Lumber Yard! None of us would be out here this morning if he hadn’t gotten Choo Choo into F3.
It was bring your 2.0 day this gloom and we got we had 3 new faces! Pool Boy’s daughter has been knighted Fancy Pants! Yukon Cornelius’s son has been knighted Tumble! Last but not least Beavers daughter has been knighted Rainbow Blast!
13 Historians gathered to share their last memory of the Carillon—and today, we made some new ones. According to the Weinke ‘left on the steps’ many years ago, this is how it went down… Let’s go!!
Warmarama: Mosey to the Carillon, up the steps down the steps… Circle up. SSH, Arm Circles, Helicopters, Imperial Walkers, DQ, CH Squats, LBCs.
The Thing: Triple Check SSH, Merkins, Runner up the steps and back x3
Partner Up. Bear Crawls up the Steps 10 Booyah Merkins Back to the Bottom x2
Triple Check Mosey to the field, 25 yard line Squats, LBC, Runner to the Carillon, up the steps and back. x3
Partner Work Wheel Barrel to the Top of the Carillon PLT x 20 Run back to the Bottom – Switch
DORA 100 Merkins 200 SSH 300 Flutter Kicks Run down the steps and back.
Back to the field for some Mary. PAX Favorite ABS x 10 in cadence. BTTF for a 60seconds of Broga. Numberama, Namerama YHC took us out.
Moleskin: No long moseys today at Dogpile, no love hill, no pipeline, no bridge or Rusty Cage.. 6 years in 60 minutes, we did all the things. It was great to back on the steps at the Carillon today. Well done boys!! Thanks for letting me lead.
Ten men attended the Grid Iron Concert this morning. Basically, high energy music along side your favorite exercises. If an F’bomb occurs in a song…time to do a burpee.
Warm Up: (Eminem’s Lose Yourself)
Mosey to Grid Iron for:
Starfish. Start in center and go to each corner for 20: WWIIs, Squats, Carolina Dry Docks, and Side Straddle Hops…after each corner come back to center for 5 Burpees (AC/DC Back in Black, Metallica Enter Sandman, Kanye Power, RTJ Blockbuster Night)
Leg-Dora: 100 Squats, 200 Lunges and 300 Heel Raises (Gun’s and Roses’ Paradise City, Lim Bizkit’s Break Stuff, Shinedown’s Sound of Madness, Kanye’s Stronger, Nickelback’s Burn it to the Ground)
WWII’s to Van Halen’s Panama.
Thunder Burpees to AC/DC’s Thunderstruck (33 of them)
”50 yard mosey-50 yard sprint” to House of Pain’s Jump Around
Beast: WWIs, WWIIs, Side Crunches, LBC’s, ‘Merican Hammers, Squats to Motley Crue’s Dr. Feelgood, The Cult’s Love Removal Machine, Fall Out Boy’s Sugar We’re Going Down, Ozzy’s Crazy Train
1 Pavement Pounder and 1 trail runner got up in the wee hours of the morning for the first edition of Premature Acceleration since I don’t know when. We ran around to the back entrance to the park then a tour of the Mayfair Estates neighborhood behind PapaJohns. Great to catch up with Boberry as always. I have the Richmond Half Marathon next week, and Boberry has a 30k trail run coming up in January, so we had a lot of talk about nutrition and strategies for running races. Then on to DTH’s ruck and beatdown!
6 HIMs came out for a lovely jaunt throughout RounTrey. According to the stars on a clear morning this is what happened.
Meet st the stop sign, no sign of Fandango so we swing by his house. Discussions about revving our engines occurred but we carried on through the new section, up Enmore and around to McGruffs house. Circling back we swung by the reservoir and took advantage of daylight savings.
Discussions centered on the Commanders running the East despite our token Eagles fan objections. It’s good to get the group together and share coffee, conversation, and exercise
Four men showed up on a cloudy Friday morning for a good workout.
COP: Parking lot tracers to the regular COP spot then SSH’s, Don Quixote’s, Helicopters, Merkins, Alabama Prom Dates, Hand Release Merkins, American Hammers, Arm Circles front and reverse. All IC X10 except the arm circles.
THANG
Mini Dora 1
Merkins X50
Can’t remember X100
LBC’s X150
Bernie Sanders to first island then mosey back for clock.
It rained a few drops during this Dora
Four Corners progressive
1. 10 merkins
2. 20 CH squats
3. 30 Freddie’s
4. 40 Toe Tappers
Mini Dora 2 at basketball court
Two count lunges X50
Hand release merkins X100
LBC’s. X150
Suicides on court for clock.
Mosey back to parking lot near cars. Did some hamstring stretches.
Numberama, Namerama, Announcements, Surf n Turf took us out.
Though coincidental, the route called today is the classic Reverse Carillon. After a little bit of explanation – including the fact that the reverse route is the dominant direction – off we went.
Good conversation along the way as perspectives were shared. The two blocks of sudden November Rain (cue the GNR song) was a nice surprise.
