Tag: Batteau

Five Batteau regulars joined up for a Monday morning stroll through Forest Hill Park.

The thang:

Warm-up – 25 SSH, 10 Don Q, 20 Slow bend squats, 20 plank dips

Rusty cage – pull ups 1 up to 5 and back down, then under arm 1 up to 5 and back down

Mosey to top of field – 11s – 10 merkins, 1 two-count mountain climbers, run to pathway at bottom of field, repeat to complete 11s.

Honey-do loop – at picnic tables, 10 box jumps, 15 derkins, 20 WWII situps, run around tree, repeat two more times.

Mosey to double tennis court – ring of fire sprints – each member takes a corner and planks, PAX #1 sprints to next corner and planks, PAX #2 sprints to PAX #3 when PAX #1 arrives, repeat. Completed 4 or 5 rounds.

Mary – continuous 10 Rosalita, 10 Hello Dolly, 10 flutter. 20 box cutters OYO. Mosey back to flag.

Great job everyone. Certainly not the same without Swirly pacing the grounds when the PAX arrives, or Sippy running up at 5:29, but the usual suspects are there to fill the void. Cottonmouth, doing excellent, way to go, you’re through the first h*ll week and onto to the second. Wheelbarrow and Bleeder kept a good click this morning in the 11s. The ring of fire sprints seem like a good candidate for repeating, good short interval burst work there, especially Hardywood running through stops into fences.

YHC knows, the title alludes to another Tom Brady workout. Apparently a goat, a literal goat, is loose in the neighborhood, maybe even from the Farmers Market. No goat was seen on today’s workout path, but led to some good goat chatter and storytelling.

TYA’s birthday run at Spider tomorrow, don your black tights and join the fun.

Earth Day 5K from Viridiant (formerly Earthcraft) on  April 22., race is on Canal Walk. Announced by Hardywood, YHC has no comment, but will be running the race and maybe pushing a 2.0 if weather permits. Please join me if you’re interested in $25 shirts that last through two washing cycles.

-Singer

Mosey to tennis courts for: COP Helicopters 10x, Don Quixote 10x, Arm circles, Merkins 10x, Flutterkicks 10x.

Mosey to bottom of Hate Hill for Lindsays, Dips and step ups.

Shifting sands. Run 20 paces up Hate Hill. Turn 180 and Lunge 10 paces downhill.  Go back and forth until you reach the top of the hill.

ABCDs on access road (20 steps of each, cycling through until you reach the gate: Alligator crawl, Bear Crawl, Crab Walk, Duck Walk)

Mosey to tennis courts for some balance exercises in an A:B:A:B, A:C:A:C, A:D:A:D format with half-court suicides between. In the second set, use the other leg

A = 1 legged Merkins with a 3 sec Bird Dog hold at the top 5x keeping the same leg up for all 5.

B = Titanics (3x) 5 second hold with knee forward and back

C = One legged squat drawing a half-circle with other leg 5x

D = 1 leg Good mornings with controlled arm movements.

Mosey to the flag for a Ring of Fire.

COT: YHC took us out.

Naked Moleskin.

Seeing a blank slot in the Q sheet last night before bed, YHC decided to plan to Q this morning.  We ended up doing a loop that is quite similar to last week’s excellent Singer Q, but with different exercises, with several experimental ones thrown in.

Welcome to Cottonmouth who posted for the second time this morning.  He’s a neighbor of Hardywood and lives near the AO.  Way to push it today, brother!

Last week YHC was introduced to some balance-exercises, and he thought to try them on the PAX as a change of pace.  Having good full body control will help with all other types of physical activity, and so there is merit in these activities.  Yet it is much easier (and more fun) to go for brute force types of exercises where we try to maximize reps.  There was a lot of groaning and flopping around today, although YHC didn’t see much of it because he was too focused on trying to stay balanced himself.  It was tough, and there are core muscles aching today that I didn’t know that I had!

Conversation after the workout focused on school choices for our kids.  As a Pax we have made diverse school choices for our kids and it was interesting to compare notes.

Five of the F3RVA faithful geared up for a blistery Monday morning workout.

The thang-

Mosey down to valley, 10 Don Q, 15 Imperial Walker, 10 box jumps OYO, 10 derkins, 20 flutter kicks.

Mosey down to Reedy Creek – deconstructed burpee at the light poles – 3 burpees, 3 jump squats, 3 merkins, repeat at all 10 lamp posts around lake.

Hate hill – 10 lunges, 10 bear crawls, 20 running steps, repeat to the parking lot at the top.

BLBB- 5 burpee broad jumps, 10 lunges, 15 bunny hops, 20 bear crawl, repeat to other end of street

Mosey to playground – 3 rounds of 7 pull ups over hand, 3 rounds of 7 pull ups underhand.

Mosey to double tennis court – suicide with 5 WWII situps each touch of the starting baseline, repeat with backwards run suicide with 10 two-count SSHs at the baseline.

Ring of Mary – 30/60/90 degree leg holds with 10 heels to heaven, 10 merkins with plank, 10 merkins with elbow plank, LBCs

Moleskin-

Excellent job today Pax, thanks for joining the fun. The usual bunch except a BT siting after he took a few weeks off. YHC just didn’t feel like running back up the hill today so it was broken up a bit with other workout exercises. Sometimes after a workout the brain doesn’t communicate words to the mouth in a clarified manner, hence camaraderie thing sounded like karate thing. We all laughed, mostly at YHC.

Congratulations to the Belmonte folks completing their mountain work this weekend.

Ides of March HDHH at Splinters, followed by the historic annual F3 March Madness workout at MM by Splinter himself. Looking forward to it.

Six strong posted to Batteau on another brisk Monday morning.  Here is what went down

COP- SSH, Merkins, Flutterkicks, Imperial Walkers, Don Qs

THE THANG –

Lindsays – Derkins & Jump Squats. 3 box Jumps on top of Tables. Mosey to tennis court.

Partner Wheelbarrow from end line to net 3 xs. Bunny hops back. Then grab spot in grass for PLTs- 3 sets 25 each man.

Modified Triple check – Bear Crawl median, American Hammers, Mtn Climbers.

Mosey to front of Stone House – Partner shoulder presses- 3 sets 15 each. Finish up with some Mary and Ring Of Fire.

NMS – Strong PAX this am. YHC had a plan to keep the running to a minimum even before Swirly came running in to the AO on his bum ankle.  With no Sippy or Hardywood, we instead stayed close and did some ground and pound which Bleeder and Wedding Singer love.

The PAX took on the Box Jumps to the top of the picnic tables like it was nothing. Wheelbarrow loves it when we Wheelbarrow and Bodos is already in strong form besides the need to learn the Lexicon. Keep posting and you’ll figure it out.

It is sad to see Swirly not jumping during the SSH, keep nursing that ankle to get back to healthy, even Corporate can excuse some rest for an injury!

Announcements – Splinter HDHH next Wed, be sure to RSVP on the link.

Two Redwoods Posted this am at Batteau, neither of which had signed up to Q, but both willing jumped into the role with a hot potato

COP

SSH 25x, Crabcakes 20x, Don Quixote 20x, Freddie Mercuries 20x, Merkins 10x, Imperial walkers 20x, 5 Burpees OYO.

Mosey to the rock pile.

Grab rock and carry it down the steps to the lake. 3 sets of 20x crossover pushups, mosey up steps to the platform and 1 min of step ups with rock.

Mosey over to grass near tennis courts for Throw a Rock, Touch a Tree. Lift rock up and throw until you reach the 7th tree.

Tenderizers 20x

Mary with Rocks. 50x LBCs with rock on stomach. 10x box cutters with rock held above chest, 10x WW2 situps with rock held above chest. 45 and 90 degree hold with rock above chest. 20x heels to heaven holding onto rock placed on grass above your head.

Mosey to tennis courts. 1x suicide while partner elbow planks with rock on back.

Return rock and mosey to the flag.

Line of Fire. Alternating sets of 10 Merkins for 1 minute.

COT—Bleeder took us out.

Moleskin:

As YHC rolled across the Nickel bridge this am, honking at Sippy Cup, who ran to the AO, YHC wondered who might be Qing the mighty Bateau. When the car was parked, the iPhone reported that none had signed up to Q.

Rotating the Q between exercises worked well on an adhoc basis

When the SR-71( the world’s fastest plane) has to be re-fueled mid flight, the Fuel plane has to fly as fast as it possibly can to re-fuel; The SR-71 has to fly as slow as it can. Not sure why this analogy made mental sense to YHC during the workout. Also, interestingly enough, The Fuel Plane can carry a massive Payload, the SR-71 slightly different story.

Sip, Glad you were there today!

Go Rams!

“Pressure is a funny thing.  The wrong kind of pressure can make you buckle.  The right kind of pressure can make you stronger. The challenge isn’t to avoid pressure, it’s to chose the right kind.”

9 warriors rose to the dawn of a new day.  The air smelled of pre-season tulips and southside domination.

It went a little something like this.

Mosey down 42nd to Riverside to the 42nd Street JRPS entrance.  COP IC – 20 SSH, 15 Imperial Walkers, 20 LBC, 6inches + arm circles forward, 6 inches + arm circles backwards, 10 merkins.

3 Rounds of 20 dips & 10 decline merkins.  Upon completion mosey to bottom of the stairs.

3 Rounds of 20 LBC, 30 Squats, 40 SSH & run to the top of the stairs.  Upon completion mosey down service road along the river.

11s  – Captain Thors, Boo Ya Merkins. Upon completion mosey to Reedy Creek entrance and the base of Hillcrest.

5 Burpees OYO run up Hillcrest.

20 Merkins at the top of Hillcrest.

Mosey back to flag.  First ones back burpee till all men are accounted for.

Numberama, namerama, Fudd lead us out.

YHC got the call from Toga to be a replacement Q.  Upon confirmation YHC desired to keep the theme alive of getting off campus at our established AOs.  Thanks for the entertaining the wanderlust and curiosity of YHC.  Most importantly, any day surrounded by good friends that is started hearing the sounds of a river and greeted with the sunrise can only be successful.

It was awesome to see a big crew out for Batteau!  Thanks for coming in Phonics, Fudd, Upchuck and Slurpee.  Welcome back Love Seat!  You crushed it today.

Be super.

Hardywood

5 fearless warriors sought to rise the dawn of a new day.

It went a little something like this.

COP IC: SSH X 20, Imperial Walker X 15, 6 Inch Snow Angel X 15, Merkin X 10

4 Corners – Mosey to tennis court and complete four rounds of the following.  Merkins, Jump Squats, LBC, Freddie Mercury.  On round 1 do 5 of each exercise, round 2 do 10, round 3 do 15 of each exercise, round 4 do 20 of each exercise.

Bear Squared – Complete two loops round the tennis court by bear crawling.  On the first loop perform 2 burpees in each corner.  On the second loop complete 3 burpees in each corner.

Fiverrr – Complete 5 rounds of the following – 20 dips, 10 Captain Thor, 5 decline merkins

11s – Start with 1 decline merkin, run up the hill and complete 10 WWII situps.  You know the drill.

Mosey back to flag.

Merkin Ring of Fire, 30 IC American Hammer

Numberama, Namerama, Swirly lead us out.

Moleskin:  Big shout to Wheelbarrow.  You absolutely crushed it this morning.  As a recent edition to the F3RVA tribe, you have made great strides.  YHC has come to believe that sippy cup spends his weekends consuming super foods and practicing perfect merkin technique.

There are lots of running events in the coming weeks.  If you like loops see Toga, if you like mountains see TYA and the fans of vans full of sweaty men should also see TYA.  See Fudd for a great cause and golf.

Be super.

Hardywood

4 dedicated players showed up in the gloom this morning for Swirly’s Super Bowl After Party and here is what went down.

Warm up: Windmills, Helicopters, IW’s, SSH, LBC’s, AC’s, Flutter Kicks

Bench work :  5 sets – 10 dips – 10 Incline Merkins – 10 (bench style) lock feet under table WW11 sit up’s …

Playground: 3 Sets – 5 pull ups , 5 chin ups, 10 up/down merkins

Tennis Court: up and back lunges – Suicides – Russian Solder up and back – backwards Suicide.

Curb Crawl : curb crawl ladder – 1-5 back down to 1 – bear crawl –  incline / delcine merkins ..

Triple Check : run the loop – 3 exercises – Flutter kicks – Captain Thor’s , Squats

Partner Leg Toss : 3 sets of 20.

Mary : Cross leg Lifts, APD’s, Flutter Kicks, Rosalita’s , LBC’s

Ring of Fire : 10 merkins – holding plank

Moleskin: Mumble chatter as you can imagine was all about the incredible game last night.. Wow what a Super Bowl – and what an after party 🙂 great job pax.. Also congrats to Pats fans TYA and Wedding Singer – can’t believe you dudes didn’t show up for the after party ..

YHC tried to cut the after party short but the pax revolted cause we were just having way to much fun…. Thanks to Sippy Cup for watching the game clock! It was a beautiful morning and a great way to start the week. Thanks for allowing YHC to lead this morning fella’s – way to push it… YHC learned after Qing the day after Super bowl last year – (NO Balls to the Wall )!! Glad I remembered – although YHC believes this years pax could have handled it just fine…

Things to remember : Smoky Mountain coming up – get with TYA if you are interested – it’s sure to be a blast! Lockjaw has the Q for HDHH @ Ardent – 15th..Belmonte coming in March – Ragnar in April – see Toga if interested.. F3RVA podcasts are up take a listen if you have not already…

See y’all in the gloom..

Four souls ventured into the cool, dark morning for bootcamp, what else would they be doing outside at 5:30 AM.

The thang:

Mosey to the valley of doom – 25 SSH, 15 Don Q, 10 Derkins, 20 flutterkicks

Mosey down Hate Hill to the pond.

No man left behind – run around pond, perform ladder of exercise at each lamppost increasing up to ten, when finished run back to the last man in the Pax. Round 1 – merkins, round 2 – four-count mountain climbers, round 3 – two-count squats, round 4 – burpees (but only 10 burpees before running, not every lamppost)

Lindsays – dips and Freddie M.

Mosey back up Hate Hill to flag.

Moleskin-

Little late getting this one out, YHC’s bad. As Bleeder said, sometimes the simple workouts are the hardest. This one didn’t take much effort to create, but it certainly felt difficult. Hate Hill continues to be a source of pain for some of the Pax, YHC included, on the way home to the flag. Just brutal.

There is one lamppost currently without light  around the pond, and a perfect total of ten lampposts. This might be helpful for anyone wanting to Q at Batteau. For some reason the  lampposts surrounding the pond reminded YHC of the meaning of the lamppost in The Chronicles of Narnia. Supposedly the beacon of light between the two worlds and the question of its origin is the iconic image that convinced CS Lewis to write more than one book. Trotting around the pond in the wee hours can feel a little bit eerie in itself.

YHC doesn’t recall any announcements being voiced, but this morning at NoToll Hardywood announced he was going to attend The Avett Brothers this spring, so there’s that.

-Singer

5 strong Oaks ignored the call of the Monday morning fartsack and met a blustery rainy morning to start the week off right.  Here’s what went down.

Thang:

COP: Abe Vigoda x 10; Forward arm circles, palms up, 10 small/5 big then reverse, palms down, 10 small/5 big; Copperhead squat x10; SSH x 21

Mosey to top of Stairs of Pain to pick up one large stone for Native American Rock Run back to park’s sled hill.

Slide and the Family Stones:  Each PAX takes a stone and proceeds to slide step to the top of the sledding hill.  At the top, perform 5 burpees.  Slide step back down the hill carrying stone facing the same direction and perform 10 merkins.  Repeat 2x facing each side for a total of 4 reps.

Mosey to playground for some Pull and Squat.  Each PAX performs 5 pull ups, 5 chin ups and 10 squats, then runs to touch the Stone House and back.  Repeat x 3.

Mosey to circular drive in front of stone house.  Run to picnic tables on opposite side of house  for step ups and dips.  First round x 5, second round x 10, third round x 15.

Mosey a few steps to the grassy island to the north.  Perform one (1) sprint at full speed around island.  Retire to the island for 6 MOM.  APD x 10, one-legged APD x 10, Freddy Mercuries x 20, Dying Cockroach x 10, LBC’s x 50.  One round of 10 x merking ROF.

COT

Moleskin:

Having never Q’d Batteau, YHC spent some time on Sunday scouting the AO, not wanting to disappoint an anxious PAX filled with anticipation and still on a high from a most excellent CSAUP event.  As if on cue (or Q?), who should show up behind YHC but Hardywood,along with his M and 2.0.  It is quite possible that Hardywood is a mythical park Sprite charged with protecting and nurturing the city’s natural treasures, or maybe he just works out all the time.  Either way, it was great to spend a few minutes with him reflecting on the awesomeness of the previous day.  Having damn near killed myself on the slippery brick walkways on Sunday, YHC made the decision that the workout would take place on high ground in the grass, and hopefully the PAX was able to shake out the soreness while at the same time feeling sufficiently worked.  The Native American Rock Run was improvised and more difficult than expected, and the slide hill was a throwback to an old basketball workout.  Everyone crushed it.  During the sprint, YHC completely gassed himself while Hardywood and Sippy Cup showed their wheels and blew by me as if i was a statue.  As always, Swirly owned the pull up station, and it was really good to get to sweat it out with Wheelbarrow, whom I’ve not gotten to spend enough time with.

It was a pleasure to lead, gents, and it felt really good to get back in the Q.

Announcements:

Normal workouts this week.

Throw some $$ at Circle K, but make sure he keeps his clothes on.

Read the directions before using One Wipe Charlies.

Squeeze your loved ones and let them know how much they mean to you.

Go forward with PURPOSE!

Aye!