Tag: Batteau

Four Batteau regulars, plus one from far away places gathered for a quasi-hot potato workout.  Weather was a touch windy, but otherwise pleasant.  Lab Rat offered to take the Q, but Vinnie had a plan to try out so we stuck with the hot potato…Sippy jumped in at the end to make it official.

COP- SSH, IW, Helicopters, DQ, arm circles, hand release merkins, LBC.

THANG-

John Merkinroe- 4 corners on the tennis courts,  5 hand wipe merkins?, 15 werkins, 30 merkins, 40 hand release merkins (ouch).  Then partner up, 1 partner does tennis court tracers while partner 2 does excercises:  WW2 situps, and hello dollies.

Love Hill of Ill Repute:  Partner up and run the hill/do exercises while making your way up:  Lt Dans, Broad Jump Burpees, and walk out merkins.

Rock planks:  Grab a rock and partner up.  Partner holds plank with rock on back, other partner does 20 WW2 situps.  Switcheroonies.

Pass the baby:  everybody on their sixes side by side.  Pass the rock from one person to the next and back.  Repeato slowly.

NMS-

Lab Rat is off work this week for kids’ spring break so decided to travel this morning.  Batteau is a really cool AO that normally is just too dang far to make, but it was an easy decision this morning with no rush to be anywhere until later.

Vinnie has been perusing the exicon, presumably getting ready for a VQ.  He wanted a taste this morning, and thoroughly thumped YHC’s arms with a buttload of merkins.  The snot wipers…..or whatever they call them….where tough.  Also, 40 hand releases brought out the groan machine!

Great way to start the day.  Breathe deep and be thankful.

Apology of the week goes to the Forest Hill neighborhood residents.  Sorry that I rode around looking like a prowler this morning looking for the AO instead of using a smart phone and actual directions.  No harm, no foul though.

Lab Rat apologizes…

Four men converged on the Stone House at Forest Hill Park to top off their tanks with motivation and camaraderie sufficient to begin another week.

Per the official record this is how this Hot Potato QIC came together

Swirly lead the COP in the gully courtyard: all in cadence – SSH x 20, Merkin x 20, DQ x 10, Whirlybirds x 10, LBC x 20

Swirly commanded the PAX choose a token of his esteem and proceed to the path:

• Set: Exercise with token, overhead carry to top of hill, 5 left hand on token merkins, 5 right hand on token merkins, carry back to start
• Exercises: (May need clarification from Swirly) 10 x Overhead raises, 10 x arm curls

Baton passed to Sippy Cup

Sippy directed the PAX return to courtyard with tokens in hand and arrange in a four sided circle

• Set 1: Right hand token merkin, Left hand token merkin, plank walk sideways to next token and repeat – total of 3 times to arrive at new token (not all tokens indicate the same level of esteem so it must be shared), 10 step ups on wall with newly assigned token, back to four sided circle
• Set 2: Repeat Set 1
• Set 3: Repeat Set 1 but move to left
• Set 4: Repeat Set 3

My Cousin Vinny sensed his biological clock ticking as he took the reins

• Indigenous Peoples Run – 6 does 5 merkins, up the hill and around to flag and back to courtyard
• Crab walk around the courtyard
• Bear crawl around the courtyard
• 10 jump squats in cadence

PAX was crabby after this one

YHC finished us off

• Return the tokens of esteem to their resting place to be replenished with esteem until next time
• Mosey to playground
• Set 1 – repeat three times: 5 pull ups, 10 dips, 10 incline merkins
• Set 2 – repeat three times: 5 pull ups, 20 LBC
• Plank variations for a few minutes

Back to the flag, numbers and names, Vinny took us out

NMS:

YHC was glad to be back at Batteau after a couple weeks off tending to responsibilities and nursing injuries. I wasn’t sure how my ribs would do after the Saturday beat down but was pleasantly surprised. The healing progresses. Thankfully I have been able to keep running throughout and the silver lining is my legs, lungs, and heart had a chance to get in better running shape. Bring on the Stupidity!

Vinny, thanks for taking us out. Glad you’re all in and becoming an F3 regular. Keep it up. Swirly and Sippy, stalwarts as always. Good start to the week.

 

“If you will live like no one else, later you can live and give like no one else.” – Dave Ramsey

Five warriors rose to greet the dawn of a new day.  The conditions were ripe for success.  The fee of admission today was to show up and being on the right side of the dirt.  According to legend, this rock filled hot potato Q went a little something like this.

Swirly Q:

COP: IC X 10, SSH, Don Quiote, Helicopter, Cherry Pickers

Grab a rock and mosey up the hill.

Cinco de Awesome:

Round 1 – With rock 10 X curls, overhead press.  Run to tree and back.

Round 2 – With rock 10 X curls, overhead press, squats.  Run to tree and back

Round 3 -With rock 10 X curls, overhead press, squats, WWII situps.  Run to tree and back

Round 4 -With rock 10 X curls, overhead press, squats, WWII situps, bench press.  Run to tree and back

Pass the Q to Wheelbarrow:

Mosey over to the playground.

Trifecta – 3 Rounds of 5 pull-ups, 10 dips and a run to some random ass tree as long as it is green and has leaves, you know because we are in FOREST Hill Park in total darkness and vagaries here should do just fine.

NA Run around the playground with a rock overhead or close to chest.

Pass the Q to Hardywood:

Super Four Corners – Snuggle up to the rock of success for a circumnavigation around the outside of all three tennis courts.  At each corner alternate 10 Hand Release Merkins or 10 WWII Strict Situps.

Pass the Q to Goldberg:

4 Rounds of bear crawl curb to curb in the cul-de-sac followed by an exercise.

Round 1 &Round 2: YHC was in complete oxygen deprivation and forgot these.  So sue me.

Round 3: 20 WWII situps

Round 4: 10 burpees

Down the hill to put up rocks and back to the flag.

Numberama, namerama, YHC took us out.

This was an absolute smokefest.  Way to crush it fellas.  Great to have Goldberg and Wheelbarrow in tow.

The title comes from the great Dave Ramsey.  If there’s anything that that guy is, it is consistent.  The line “If you will live like no one else, later you can live and give like no one else.” is a testament to doing the hard work now, to make sacrifices today for the life you want to live.  As we’ve had a bunch of new guys over the last few weeks, this thought has kept coming up for YHC. How much would you intentionally sacrifice to have the life you want?  Would you be willing to “live like no one else” (get up early, go to be early, push yourself to the brink of vomit, not be good at something in front of your peers, get some random nickname, drink less, eat better, etc.) so that you can “live like no one else” (have a daily source of pride, clarity, focus and health in an environment whose only barrier to entry is that you show up, lose weight, have actual friends, etc.).

It does not get easier, but it does get better.

Be super,

Hardywood

 

 

 

Two heroes gathered in the extra-gloomy gloom for a HPQ workout.  It went something like this:

Swirly lead. COP.  20x SSH, 10X Don Quixote,  20x LBC, 20x Flutter kicks.

Mosey to tennis courts.  Lunge across 10x Merkins at start and end.  Lunge back.  Same with Russian Soldiers.  Same with Reverse lunge except substitute WWIIs.

Mosey to Bowl.  3 sets of 20x dips, 10x incline merkins and 10x WWIIs.

Sippy lead.  Get rocks and do 3 sets of 20 second air chair with rock, 10x seated twists with rock, and 8x crossover merkins.  Return rocks.

Mosey to Playground area for some hangs all with chin up grip:  10 count in cadence chin above bar.  10 count dead hang.  10 count with 90 degree elbow, 10 count with back of neck on bar.  Then 5 regular pullups.

Mosey to tennis courts for tracers, but at each time you reach the net do: round 1: 3x Burpees.  round 2: 10x WW2s.

Swirly lead.  Mosey to picnic tables for 3 sets of 10x dips, 10x step-ups, and 10x Decline merkins.  Then Flutter kicks (20x), Freddie Mercuries (20x) and alternating 6 inches and 90 degrees for ~2 min.

Jog together back to Swirly’s house, and Sippy took us out.

Moleskin.  Not much mumblechatter today–we were ready to work, and had fun pushing each other.  It was also nice to jog back to Swirly’s house together at the end–he’s lived there 22 years!

3 fleet footed warriors rose to greet the dawn of a new day.  As expected it was 70 and sunny.  We were on the move intent on seizing the day. According to legend it went a little something like this.

Long mosey through the Forest Hill neighborhood and down the 42nd street stairs.  A little COP action.

IC: SSH X 20, DQ X 10, Mark Spitz X 20, HRM X 10

3 Rounds: 10 HRM, 20 Deep Squat, 30 2 ct Mark Spitz

Native American Burpee Run to Reedy Creek

Triple Check: Decline Merkins on a boulder, Strick WWII SU, run through parking lot up hill to Riverside and back.

Mosey to The Real Hillcrest.  Lamp post 1 bear crawl, lamp post 2 lunge, lamp post 3 crawl bear.  Run the rest of the way up this never ending hill.

Mosey back to flag and finish with 10 burpees OYO.

Numberama, namerama, YHC remotely took us out.

Moleskin:  Richmond’s finest took quite an interest in our tribe this morning. There were more passes than Brett Favre at cheerleading tryouts.  With this smaller crew and in an effort to keep it fresh, we got moving! YHC loves the James River and on the driver’s license field for blood type, YHC enters “river water”.  The crawl bear up The Real Hillcrest was no joke!  As has become standard practice, Sippy completed every last step!  YHC took a liberal intepretation as to exactly where the physical boundary of each light post was and generously gauged proximity. In the midst of the post workout mumble chatter and small group, YHC completely forgot to take us out.  YHC owns this and provides the deepest apologies.

Major props to the great Vinny for posting 5 out of 10 days! Absolutely awesome.

Congrats to TYA for his complete and total domination of his recent 100 mile quest.  We may have to do a special coffeteria for an in person back blast. Kind of like a poetry reading but not terrible.

Keep on being super!

Hardywood

5 strong  posted for a Monday morning beatdown and here is how it went down.

Warm up: SSH’s, Helicopters , Windmills, IW’s Fluttler kicks, LBC’s

Boulder Circle : Grab a boulder – 3 sets -of 10 – curls, sit ups, over head press

Boulder Hill : Walk up hill with boulder over your head – at the top ten merkins – walk back down hill with the boulder at your chest – at the bottom 10 curls. Repeat 3 times

Boulder wall : Sit on wall – press boulder over your head 10 times – pass the bread side to side 5 times each side. Repeat 3 times.

Mossy –

Curb crawls : 1-5 and back down. Bear crawl – incline merkin – crawl bear back decline merkin.

Loop: each of the pax run a loop while others do the exercise – exercises = Elbow plank – V up’s , Squats, LBC’s Merkins.

Tennis Court :  Suicide – 10 donkey kicks – lunges 10 donkey kicks – Russian Solder 10 donkey kicks

Playground: 5 pull ups – 10 dips – repeat 3 times

Ring of Fire : 10 hand release merkins – 50 count 6 inches.

The Scoop: The pax was in short sleeves and loving it this morning. Hard to complain with the weather like that in Feb! Yea they say it’s gonna get cold again but YHC is ready for spring – bring it ! The boulders are getting lot’s of love lately much to the pax’s enjoyment … Great way to start the week guys – way to push early on a Monday morning..

Announcements :  Great F3  representation @ Flatline’s fathers memorial service – thanks to all who could make it out yesterday  and support our brother Flatline.

CSAUP – is around the corner – sign up and train!

TYA – big run coming up this weekend – please keep him in your thoughts and send him some positive vibes – YOU GOT THIS BROTHER – WE ARE PROUD OF YOU !

Wheelbarrow took us out.

See y’all in the gloom

6 warriors rose to greet the dawn of a new day.  The lens of success made it a nearly perfect 70 and sunny for a Hot Potato Q.  According to legend it went a little something like this.

Hardywood COP: Mosey to duck pond, grab a rock and mosey to the base of the Hill of Ill Repute.

10 Hand Release Merkins (arms out to the side) regular, 10 HRM right leg up, 10 HRM left leg up

20 Mark Spitz (modified flutter kicks with arms extended straight over head)

20 Squats with rock

10 SSH Regular, 10 SSH Right Leg, 10 SSH Left Leg

Pass to Bootleg: Dora

Partner up.  One partner run up to the light and back.  Other partner is doing exercises.  Switch until completion.

Exercises – 100 Dips, 100 LBC, 100 Lt. Dan

Pass to Flatline:  Carry The Baby

One partner runs with the rock.  Once that partner gets to a lamp post they call out in vain to the other partner and start doing squats.  Now, stay with me here.  The other partner that was called, starts running.  When they get to the partner who was squatting, they grab the rock and run to the next light pole.  While that partner is running with the rock, the partner who was squatting and waiting now starts doing mountain climbers until the partner with the rock gets to the next light pole.  Do this all the way around the pond.  Some how there were actually minimal verbal directions given here and we managed to pull it off.

Pass to Wheelbarrow: Lindsey

Decline Merkins/Box Jumps, 30/10, 25/15, 20/20, 15/25, 10/30

Pass to Swirly: Check Your Head

Start walking up hill with the rock over your head.  At the first light pole, bring it close to chest.  Alternate this until the flat area. Put rocks up and mosey back to the start. Unlike most of the NFL we completed this task without a concussion or getting anyone pregnant.

Numberama, namerama, YHC took us out.

Moleskin: Despite some clouds and a little rain, this group of men chose to laugh, support and challenge one another.  Even on the hardest days, there can be a little sunshine.  Just because your eyes can’t see it doesn’t mean your heart can’t feel it.

Register for CSAUP if you haven’t already.

Flatline has a hard job this week that he is more than capable of doing.

 

4 strong posted @ Batteau this morning and here is how it went down.

COP: SSH’s, Windmills, IW’s, RS’s

4 Loops: run loop while others do exercises which included – WW11’s, regular planks, and elbow planks, Flutter kicks, squats, LT. Dans.

Arms:  5 pull ups, 10 incline merkins 15 dips – 4 sets.

Indian Run around the front side of the park back to the circle.

Curb Crawl : 1-5 ladder and back down. bear crawl to the curb incline merkin – crawl bear back decline merkin .

Partner Leg toss : 3 sets of 20

Tennis Court:  10 hand release merkins – lunge across to the fence – 10 donkey kicks run back – plank.  10 wide spread merkins high knees across to fence 10 donkey kicks run back – plank. 10 close grip merkins karaoke across to fence 10 donkey kicks run back 10 regular merkins .

Mary : cross leg lifts – APD’s LBC’s.

The mumble chatter this morning revolved around how nice and warm it was this morning – think we are all ready for spring/summer….  Been awhile since we sweated like that … Great work guys..

Lot’s of folks within our F3 family continue to be  in our thoughts and prayers.

Hardywood took us out>

See y’all in the gloom…

 

Four men gathered in the gloom with hopes of working some soreness out of their cores and getting their weeks off to a positive start with a Hot Potato Q. This is how it went

Swirly opened the COP:

IC: 20 x SSH, 10 x DQ, 10 x Helo, 10 x Merkin, 20 x LBC, 10 x Flutter, 10 x Freddie

Swirly continued:

10/20/30 of each with a run to the top of the hill between sets: Dips, Decline Merkins, WWII

Baton handed to Sippy Cup who lead us to the coupon bin as he is want to do and then to the tennis courts with coupons overhead

Line up on one side of the court, carry your coupon across and back walking backward. Rotate through each coupon so each got a turn with each.

One man elbow plank supporting coupon while partner runs around the other tennis courts (or court as you may have interpreted the directions). Each partner gets a turn. Repeat with regular plank

Bootleg received the baton and kept us at the tennis court four some Four Corner work.

Round 1 – Merkins: 10 each Regular, Wide, Diamond, Release – Lunge between corners (careful not to do the splits on slick patches!)

Round 2 – Burpees: 2,4,6,8 – Lunge between

Return your coupons and back to the flag for numberama/namerama. Swirly took us out

Announcements:

• Sign up for CSAUP
• Monument 10k Prep at the Healing Place on Saturdays – sign up and help out
• Hardywood can’t get enough quality time with shoes

Good work guys. Great start to the week

 

 

3 warriors rose to greet the dawn of a new day for a hot potato Q.  The forecast met expectations and the conditions were a near perfect 70 and sunny.  According to legend, it went a little something like this.

Mosey down to the duck pond for a Hardywood COP

IC 10 SSH regular, 10 SSH Right Leg UP, 10 SSH Left Leg Up

IC 10 HRM regular, 10 HRM left leg up, 10 HRM right leg up

IC 10 Flutter Kicks

IC 20 Mark Spitz

IC 20 WWII Situps

Pass to Sippy:  At each light post complete 10 merkins.  Between light posts either duck walk or skip.  Skipping was done with alternating focus on height and distance.  Duck walk was done as an exercise in masochistic discipline. Thrown in for good measure was a bear crawl, alternating styles between regular bear crawl, wide grip bear crawl and diamond bear crawl.  Do this all the way around the duck pond or until your hamstrings completely blow out.

Pass to Bootleg: 100 pole smokers on your own.  Run to the first light and back.  YHC thought 1st light meant the 1st light at the top of the hill.  After being chased down by sippy, we ran back down to the 1st light at the bottom of the hill.

100 LBCs then alternate 10 lunges forward and 10 lunges backward to the next light post.

100 dips, mosey back to the flag.

Moleskin:  Way to work fellas!  This crew absolutely brought it this morning. Despite a constant drizzle and a smaller group, this will go down as one of the harder workouts YHC has completed in recent memory. TClaps goes to Bootleg for throwing down the hammer. The entire exercise set that took us up the hill was brutal in the most fantastic kinds of way!

News: CSAUP on April 13th & 14th.  Do this.

Honeydo is leading the charge to help the outstanding men of the Healing Place with their 10K Training Program. He’s looking for 2-3 of F3 RVAs finest to go over each Saturday at 7:30pm (near Manchester) to run with the men.  They’ll start out nice and slow, so no worries if your running accumen is on the novice side.