warm up
Start with 12 mailbox burpees. Run to the end of the cul-de-sac and do 20 squats, 10 ball dippers, halfway up to the intersection do 20 American hammers and 10 crunchy frogs, at the top do 20 shoulder taps 10 merkins.
Repeat at next street
Repeat at next street
Repeat at next street
13 mailbox burpees
Repeat at next street
Repeat at next street
Back to the flag
5 Men met on a warm spring like morning for a beatdown. Warmup was arm circles, cherry pickers, hand release merkins, freddy mercuries and hill billy’s (I did my best imitation of Opus and I thought it was pretty good). Headed to the corner of the parking lot for a modified Wilt. We had 4 stations that we hit 4 times each, 25 reps each station. 4 Stations were Merkins, Squats (Mud Face style), Burpees and Boat-Canoes. We switched out a couple of the burpees because they were kind of brutal for heals to heaven and a couple of he boat canoes for monkey humpers and Alabama prom dates. We next partnered up. Partner takes a lap around the parking lot which the other does the exercise. Total of 100 Mountain Climbers, 200 Heals to Heaven and 300 Monkey Humpers. After about 200 Monkey Humpers we switched to Alabama Prom Dates because we were Monkey Humped out. Circled up for ring of fire. Each person did 5 Merkins. Spit did them with a clap so the Q followed. I came close but didn’t smash my face on the parking lot. Numberama, Namarama, Announcements. Big announcement was Mechanicsville AO 5 Year Gathering tomorrow 6:30 AM at Atlee HS. Should have a bunch of guys there. Q took us out with a prayer. As always, my day is better because I started it off with F3. Have a great weekend guys and I will see you next week.
7 HIMs sought out ideal conditions at Twin Team only to discover we were a few degrees south of 70. As the mumble chatter discussed Coach K COVID Protocols and UVA and Carolina’s continued dancing in Greensboro, YHC shared the numbing realization of leaving the YHC’s Garmin on the charger while cruising down the James River Bridge. With iPhone in hand, it was go time as the clock struck 5:29.
Mosey up towards Twin Team hill only to yell “Psyche” and then mosey back to the bus loop. No Twin Team hill this week.
COP
Circle up for dead man hang, imperial walkers, scorpion kicks, LBCs, helicopters and arm circles (and reverso). Warm? Let’s Boogie.
The Thang
Exercise I: Countdown Ladder
Bearcrawl from the baseline to the other baseline then perform 10 reps of all six exercises: Jump squats, monkey humpers, hand release merkins, carolina dry docks, reverse crunches, box cutters
Lunge back and perform 9 of the prescribed circuit, repeato down to 1 rep of each.
algore for the six (including some Broga Bendin’)
Exercise II: Down the Line
Pax peoples chairs along the school while the pace car sprints to the other baseline and bar (ala suicide). repeato twice
Exercise III: Triple Check
Fake mosey to the activity field only to circle back to the ball court
Pace Car runs the court loop, Plank Jacks and LBCs for the exercises
Exercise IV: Bus Loop Murder Gorillas
Courtesy of Last Call’s HoeDown Q, the PAX wondered about the infamous Murder Gorillas…. so we did them.
Mosey back to the flag for 4 MOM and a Merkin ring of fire as a PAX.
Numberama, Namerama, YHC took us out.
It’s been a while since YHC has Q’d and been even longer since YHC has written a back blast. Appreciate the PAX for not only bearing with YHC this morning, but also for the continued support of the Greater F3 Community over the last year and beyond. As YHC shared, YHC was one of the many who was “dead in the water” this time last year with the great unknown of the global shut down. Growth comes from adversity and struggle.
YHC continues to count so many blessings. Let us all give us thanks to the countless folks that have kept this community and nation pushing forward during these trying times. Amen.
A mighty 11 arose for the first warm day of the year, more or less. Off we went east on Grove and hung a left on Malvern and a left on West Franklin.
Go until Franklin intersects Willow Lawn Dr and take a left followed by a right on Patterson. 4s turn on Granite, 5s on Maple, and 6s on St Chris, making their way back to Grove and the SF. 5s and 6s take a lap around the school to get the full miles in.
Upchuck took us out.
Moleskin
There were accounts of plenty of mumble chatter this morning with Upchuck providing others feedback that they were “chatty”. Oyster is available to teach parking lessons for empty parking lots and Bodo’s has a great rule for determining how to dress to workout.
Interesting sites along the route – a dead mallard duck on the side of Grove. How did it get there? Was it crossing the road or taken on the wing? It remains a mystery.
To the east we were pleased with a perfect inspiring sunrise. Following the COT, we turned west and were surprised with this rainbow. A glorious morning!
YHC and his 2.0 planned a multi route run this morning one route 4.5-5 miler and a 6.5 mile route. 7 Showed up for this morning run on a great 50 degree plus morning:
4.5 mile route below:
The 6.5 Mile route started with us and went right behind Atlee High School, down the access road to the CC trail into Honey Meadows, then into Kings Charter for the Farmhouse loop and returned to the Ruxton Club house. Hash and Spike ran this option.
For the 4.5 mile Route, Spit offered some Giles route ideas and this ended up with 3 up hill sections on the way back making for a nice challenge to keep the pace and we did the Bojangles loop, Spit took a small Detour that made his route about 4.85 Miles. Corned Beef, Spit, Opus, Bulkhead and Trout chose this option.
We circled up for Namerama and Numberama and Opus Took us out.
Great run this morning Gents and I will see you in the gloom soon!
Cheers…CB!
A loyal PAX joined up for some laughs and a KB workout. Hard to say in which order, but here is how it went down:
Long story short, some of the stories from White Deer and Byproduct are not suitable for a BB. Please see them for details. Great work by the PAX. The ending Ciabatta was a burnout.
God is good all of the time!
Attila
A strong 12 gathered to greet the new glorious day with a beatdown. Here’s what happened:
COP: All IC. Deadman Hang // DQs // Apple Seed Pickers (in honor of Johnny Appleseed Day) // Imperial Walkers // Lt. Dans // Crabcakes // APDs // LBCs // Inverted Crabcakes // Plank Jacks // Peter Parkers // Shoulder Taps // Merkins // Helicopters // SSH 21s // 5 Burpees. Mosey to Field
Chutes & Ladders:
Run two trees, perform 5 merkins. Bernie Sanders back one tree, then run two more trees, perform 5 merkins. Rinse and repeat to the last tree. //
Round 2: Same program with WW2s.
Round 3: Same program with Burpees. Mosey to Blacktop.
Triple Check: P1 Dips // P2 Wall Sit with Arm Circles // P3 Run to pull up bars, 3 pull ups, run back.
STEAL THE BACON: 2 teams of 6 on the blacktop. Number off. A number is called, and the two opposing men run to the “bacon” in the middle and try to grab it and run back to their line before being tagged. 1 point for a tag, 2 points for making it back untagged.
Numberama, Namerama, YHC took us out.
NMS: The morning started with very little mumble chatter which greatly distressed TYA. He was especially concerned that after Offshore’s long awaited return, he would surmise that we have become a bunch of boring lame-os. Saab was uncharacterisally quiet, which we chalked up to the fact that he must have been thinking about Esther Williams. Thankfully some chatter started up again at the Triple Check. TYA also complained that we were not having enough fun, so we finished with an epic blacktop game of Steal the Bacon. There was one casualty of Bacon Bits’ ankle (strange connection here with Bacon Bits getting hurt while playing steal the bacon??), but otherwise much fun was had. YHC and Handshake will not boast of what was the most dominant play of the game because YHC will try to remain humble.
9 hit the track at Timberwolf for a beatdown that went something like this…
COP:
SSHs, DQs, Cherry Pickers, Russian Soldiers, Jazzercise, and something else courtesy of Nancy Lopez
Millennium:
10 rounds of 100 exercises. Lap around the track after each round. Exercises were:
Merkins, Jump Squats, LBCs, Carolina Dry Docks, Squats, American Hammers, Leg Lifts, Flutterkicks, SSHs, Burpees (x25)
BTTF
Numbers, Names, Announcements, YHC took us out.
NMS:
The warmer weather this week gave YHC the Q bug. Not sure the rest of the PAX was pleased with the millennium. Even though the PAX crushed it as usual, it went faster in YHCs head. Lots of great mumblechatter this morning, though.
Great job this morning fellas! Always a pleasure to lead.
Announcements:
Nine HIM’s welcomed a blood red sunrise at the Forge with the following beatdown to end all beatdowns:
WARMERAMA:
THE THANG:
Mosey BTTF for COT:
NMS:
Five posted – two arriving by automobile and three on foot – for Monday’s Punisher under unusually clear skies. Mosey around the front school yard and back under the tree canopy for COP with 30 x Imaginary Jump Ropes, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Russian Soldiers, 15 x Helicopters, 10 x Suzanne Somers (per side), 10 x Carolina Dry Docks, and 10 x Arm Circles (big, each way).
Relocate to the school wall and complete 10 Donkey Kicks, 10 WWII Sit Ups, and 10 Side Straddle Hops then hold Al Gore until all are done. Complete 9, 8, and so on down to 1 rep of each. For the final few short rounds, pause the Donkey Kick for a moment.
YHC retrieved a few lengths of galvanized pipe from a secret location (under the nearby shed) and we began a few rounds of pushing pipe. No, not like you think. Break into two groups – one with three and one with two – one group remains in place and completes an exercise while the other group makes a lap of the parking lot. Completed two rounds each of Overhead Presses, Upright Rows, Front Shoulder Raises, Bench Presses, Overhead Squats, Skull Splitters, and Pullovers.
Drop the pipe and find the grass for a few minutes of LBC variants and stretching. Finish with COT and YHC took us out.