Love Hill x 2 – Runner, Bear Crawl, Lunge, Broad Jump Burpee – Reverso
Mosey to street for flat intervals – 75% run, mosey back, carioca both ways, skip
Triple Check
Runner around the triangle, dying cockroaches, and Squats
Mosey to Ampitheater
Ascending incline merkins up to 18, descending dips down to 1
Box Jump the way to the top together
Back to the flag
Numberama, Namerama, Oyster took us out!
NMS
Tons of mumblechatter this morning as you can tell by the title. If anyone haas a line on where Mr. Rogers can get a dryer hit him up. We will leave the Porto John topic for your imagination. Lastly, Bodos and Handshake are your go to for information on Radiators, and if you need to find Handshake he will be in the back row critiquing Bodos’s sermon tomorrow. Strong work today gents in the cold, great work by everyone.
Coffee at Libbie Market was awesome, great area to sit and good food and coffee options. With ETs not opening until 8 now, I give Libbie Market my vote for the new location!
YHC started Christmas music while waiting for the PAX. 7 PAXs gathered at Dogpile to start the Christmas Carol Karaoke workout this morning. Here is how it went down:
COP:
10x dead man hang, 10x tippi toes, 10x arm circle (small and big), 15x SSH, 10x imperial walkers, 10x LBC, 10x American Hammers, 10x merkins
4 Rounds:
Moseyed to the field in from the Carillon tower
Run the other side of the field and come back while do the following exercise at every 25, 50, 75 yards: 10x merkins, 20x LBC, 30x SSH, 40x air squat
Karaoke:
Moseyed to the amphitheater
Run around the amphitheater and last PAX would sing the Christmas Carol while the second last PAX led the exercise. No PAX can sing twice.
“All I Want for Christmas Is You”, “Last Christmas”, “Feliz Navidad”, etc.
Mosey back to the flag.
Numberama, Namerama,
Announcements: New Year’s Convergence and Project Home by Corn Beef
EF Hutton took us out.
Thank you for your willingness to follow the can-be silly Karaoke workout!
Today was a perfect morning for the GP Dogpile VQ and 21 studs gathered to kick the weekend off right. Corned Beef generously lent YHC his shovel flag and here’s how things went down:
Quick Warmup: roll to the Carillon circle including some karaoke, high knees & butt kickers; SSH x 16, DQ x 10, CP x 10, Merkins X 10
Four corners: Mosey to the Carillon field to start off with four corners of 10 x Merkins, 20 x Superman, 30 x MH, 40 x WWII. Run the long sides and bear crawl ends, forward / backward alternate. Exercises were cumulative. Build up to corner 4 and back down to corner 1.
Rock race: split into two teams, lined up on their six, each team passes a riprap boulder and then moves to the front of the line, traverse the entire Carillon field. First team to the end wins. Team one won by a hair.
Bowl games: Meandered to the bottom of the bowl behind the amphitheater for rock paper scissors. Partner up, winner holds plank, looser does 5x burpees, then each partner runs up their respective side of the hill and back to the bottom. Repeat 7x. Overall winner reward is 3 more burpees, looser reward is 5 more burpees.
Triple Check: Head to the rusty cage for a quick triple check – pull ups, squats, and the timer runs halfway to the hydrant and back.
Love Triangle: In place of love hill (too dark) we meandered to the infamous triangle. Partner up for alternating time of lunges, bear crawl, jumping burpees and crab walk. Timer completed a full around and back loop of the triangle before switching.
Rock race reprise: Team two listened to Sippy Cup and upped their strategy, redeeming themselves and claiming a solid victory.
Hamstring stretches, Numberama, Namerama, Announcements (including the ongoing shoe & suit collection, next Saturday road trip to workout at the correctional facility, Gomer Pyle Honduras support opportunity, Upchuck thanks for Breaking Bread support, watch the Army Navy game 3p today at Cary Street PBR) and YHC took us out.
Moleskine: Solid work today gents & a pleasure to lead at Dogpile. We covered about 3 miles this morning. Thanks to Rosie for saving us all from 40x Merkins when YHC mistakenly called repeated exercises on the 4 corners. Helix is a rock paper scissors superstar; 5 burpees for me and royalties go to Faceplant for use of the patented F3 game. Good to see Shiplap back in action. Until next time, GP
YHC and Spit volunteered to take the Q as Bulkhead was under the weather for this morning’s workout. 19 showed up for this anticipated beatdown so we had some work to do to make this one worthy of a fine F3RVA Marine brother. So here is what went down:
COP
We mosey from the flag to the first crop circle next to the amphitheater one lap then form a circle for the following warm up exercises:
20 SSH, 10 DQ, 10 4ct helicopters, 15 arm circles (10 small and 5 big), reverso, 25 4 ct American Hammers, 20 4 ct flutter kicks, 10 4 ct LBC’s, 10 scorpions, 30 merkins.
THANG
We mosey to a CB favorite Rugby Road-Pump house drive triangle. We form groups of 3 for a triple check. Partner 1(p1) runs from crop circle to Rugby Road, down rugby Road to intersection of Pump house road. Perform 5 burpees (for Bulkhead), then dealers choice up the hill (Bernie Saunders, Karaoke, run etc…) This is the timer. P2-Lunges alternating each leg, P3-Dealers choice on Abs (LBC’s, American Hammers, Flutter kicks, WW2 sit ups, etc). We rotate, P1 – lunges, P2 – Abs complex, P3 – Runs lap with 5 Burpees at bottom of hill, and Dealers choice up the hill. For the 3rd rotation P1- Abs Complex, P2 – Runs lap, P3 – Lunges. This is 1 complete rotation, we perform 2 more rotations for a triple check.
Hand off to Spit. We mosey to top of love hill by Amphitheater, Partner up for catch me if you can. P1 Bernie Saunders down the hill, P2 performs 25 merkins then runs to P1 to switch. We flapjack until we reach the bottom of the hill. Next we have to go back up the hill and for this effort, P1 runs to the bushes at midpoint up of hill returns with P2 – performs broad jump burpees up the hill they switch, P2 runs and P1 Broad jump burpees. Next P1 Runs to corner, P2 Walking lunges, switch then Final P1 Polar Bear, and P2 runs, switch. We still have distance to mosey up the hill so we continue with this rotation until we reach the corner. We have about 3 minutes left to mosey to flag from this point and the PAX arrive at the flag with no time to spare…right at 60 min.
COT
Numberama, Namerama and Hardywood took us out in prayer with a special story.
We have the following announcements:
Look for Gypsy to turn in your shoes for donation.
YHC is working on a pre-blast for Ramp build with Project Homes as many were interested in participating.
We welcome Ryan Clore (Durden … from Fight Club) who moved from Spruce Pine, NC and was active in F3 there.
Good luck to the F3RVA pax participating in the Bear Creek 10 Mile trail run this weekend.
Moleskin
So YHC had Hardwood take us out in prayer and he was moved by seeing so many F3 brothers that he had not seen in awhile that he wanted to tell a story about his 2.0 daughter who had come back from a recent camp. So while riding back Hardywood asked her: “How was the camping trip? ” She replied by telling a story about how the counselor going around to each child when looking at a glass filled to the midpoint. The counselor asked was the glass half full or half empty? So Hardywood anticipating his 2.0 to reply that she saw it as half full. He was surprised to hear his 2.0 state that the counselor was asking the wrong question. It should be: “How is your glass filled?” It could be from doing a nice thing for someone, being thankful or someone doing something nice for her. Hardywood had stated also that he had been on fumes personally lately and needed to post for a recharge. Well any F3 brother that has posted with Hardywood would tell you that you feel pumped and ready to rock a beatdown with him around. Glad you posted this morning and filling our cups with your energy, 2.0 story and prayer…we are off to a great weekend! Humbled and honored to Lead you gents this morning, your fellow Davillians Spit and Corned Beef. Cheers, Peace and God Bless.
The Thang: Burpee Back Mountain – I wanted to pay homage to DTH with this one. Without his push, I would have never stepped up to Q. I’m grateful for that push to step outside of my comfort zone. And the time he did Burpee Back Mountain, after I laughed at the name, I thought it sounded impossible (another push for growth). It’s a Dora of 100 Burpees. P1 does those while P2 runs up and down the amphitheater.
To get out of the amphitheater, at each level, we did 3 dips, box jumped to the next level and 3 LBCs. Somewhere in there Handshake taught us that where a Turkey is cooked determines if a man or a woman made it (grill vs. oven).
Coupon Pyramids – We formed 3 teams. Each team needed to assemble a 10 coupon pyramid in 3 places: in the base of the Valley of Ill Repute, at the Rusty Cage, and at the Penny Stage. Oyster showed us how to adroitly carry two coupons at once. In the midst of this exercise, Winehouse, out of nowhere, slid (tripped) across the ground in the Superman position, making a grand entrance after being gone for about a year. Welcome back Winehouse!
4X4 Run – We partnered up. P1 ran around The triangle. Meanwhile, P2 did 4X4s (4 single count lunges followed by 4 Merkins). Switch duties. Rinse and repeat 3 times.
BTTF COT: numbers, names, announcements (Hitch expressed his gratitude for F3), prayer requests, prayer.
Moleskin: It’s always a blessing to be well enough (we missed you Up Chuck, heal up fast) to get outside, run around a bit, watch the sun come up, connect with buddies and pray. Let’s all work to focus on all that we have, even beyond this holiday week. We are so fortunate.
Note to YHC, 171 2 ct Imperial Squats can fill an hour quickly. Was really planning to do the Partner Chase up and back on the field, but time did not allow. During the disclaimer YHC made the comment, if I suggest you do something dumb let me know and modify as necessary. When Jazzercises was called Gomer asked aloud if this is the part where we’re doing something dumb. Anything good enough for Richard Simmons, should be good enough for Gomer Pyle in YHC’s opinion. Great to Q at DogPile, have only done it a handful of times in 6 years. Thanks to everyone for following my lead. If you rarely Q, give it a go.
ANNOUNCEMENTS
Shoe and clothing drive – See Gypsy
Congrats and thanks to Bone Thugs for sharing his testimony – Check Slack for Podcast link
Weather forecast showed a nice cool morning for this first Saturday where we should have some morning light for most of the workout. We had an FNG and someone from NOVA for this morning and here is what went down:
COP
We mosey to the 1st crop circle to scoop up some potential latecomers as there is the Richmond Marathon, 1/2 marathon and 8k happening today. We start with 20 SSH, 10 DQ’s (in Spanish), 10 Russian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 armcircles 10 small 5 big, reverso, 20 4ct American Hammers, 10 4ct LBC’s, 10 Scorpions, 20 merkins. We are ready to roll.
THANG
We do a long mosey to the Cage for a partner routine. Partner 1 (P1) – Runs to hydrant and back as the timer and P2 – performs 5 pullups, 10 merkins and 15 squats. We flap jack this 3 times.
We then mosey to Ha’ penny stage and pick up a coupon, partner up with different partner. For this routine P1- touches 5 trees as the timer while P2 performs curls with coupon. Then P1 Curls while P2 touches 5 trees. The second round P1 performs sit up press with coupon while P2 touches 5 trees, rotate then for the last rotation we perform Kettle bell swings with coupon.
Daylight has arrived and we mosey past the cage and down the hill to the Pipe loop. We divide into groups of 3 for a triple check and P1-runs the loop as the timer, P2- performs LBC’s and P3 lunges. When P1 returns to LBC’s, P2 – Lunges and P3 runs the loop. When P3 returns to LBC’s, P1 – Lunges and P2 runs loop. We repeat this rotation two more times for a triple check.
We then begin to mosey back to flag going on the road by the nickel bridge. During the return we perform 10 merkins as light pole, sprint to the second light pole perform 20 merkins, walk to next light pole 10 merkins, sprint to next pole for 20 merkins, walk to next pole perform 10 merkins Bernie Saunders to next pole perform 15 merkins. We then mosey to the flag.
COP
Numberama and Namerama. We welcome Ross Wydowski FNG(Captain Obvious). We had a prayer request for Hitchhiker’s Father-in-Law who has COVID-19 and Marv’s Father who is in the hospital. YHC took us out in Prayer.
Have a great weekend gents as it was an honor to lead this morning. Cheers…CB.
14 of RVA’s finest and one lost Jersey Guy came out on all most below freeze Saturday for 70 and sunny RVA workout
This how it went down
Slaughter Start – To celebrate YHC’s team winning the World Series for the first time in 26 years we did 26 Merkins followed by 4 Burpees for their total of 4 titles
Mosey “off campus” over the Lakes onto a field next to Shields Lake.
COP (ALL IC) – Since The Carpenter was visiting us, YHC called him up to lead in some SSH (50 IC), YHC took back over and we completed: DQ, Hillbillies, LBC’s, Scorpion Kicks, Alternating Shoulder Taps, Hand Release Merkins, Arm Circles
THANG
Mosey over to Amelia St
Love Hill Workout – Partner up, just like going up or down love hill one partner ran to the other side of the lake the back while second partner does an exercise down the road. Lunges, Broad Jump Burpees, and Polar Bears were completed
Mosey over to hill and some railing next to Swan Lake
Railing Smokers (Aka Pole Smokers): PAX lined up down the railing and “planked” on the first level. First person in line prop their feet up to the top of the rail and completed 10 Carolina Dry Docks then run to the end of the line. Rinsed and Repeat for one round
Mosey to the far side of Swan Lake
Touch a Tree – Partner up, first part touches 5 trees while second partner does exercises. Rinse and Repeat for 3 rounds make sure to touch different trees each rounds. Completed American Hammers, Heels to Heaven, and SSH’s
Mosey to the other side of Sawn Lake and down the hill
Jacobs Ladder – Run and down the hill completing escalating Merkins each top up starting with one and finishing with six
Mosey to Westover Rd
Native American run (with optional Burpees) back to Shirley Ln
5 MOM – While still on Shirley ln found a brink wall where we did 10 Dips IC then LT. Dan up the run and short mosey back to the SF
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
It felt good to finally be back out at bootcamp workout. YHC didnt post the whole month of October first due to an ear/sinus infection then to many late nights watching playoff. Also great to have Carpenter back down from NJ for weekend. YHC couldn’t allow him not the lead in SSH while visiting
The PAX seemed to have the mumble chatter turned up to 11 which not suprising considering the fellas in attendance
For some reason the Native American run turned into how fast we could get to the end.
As YHC shared this morning, I couldn’t be more thankful for this group. This past month has been rough one and one of the things that made it easier was haven’t fellas from F3 reach out and check on me. This a great remember that we should all think about someone we haven’t seen in while then reach out to make sure they are ok. Showing someone you care can go a long way
No announcements today other than Happy Birthday EF Hutton!!
13 unlucky (or lucky) guys showed up for a good butt-kicking this morning at Dogpile!
We took off the opposite way than usual which made Oyster question YHC’s authority and sanity. NBD.
COP — IJR, crab cakes, LBC’s, IW’s, dirty dogs, flutterkicks, copperhead squats, lunges, slow V-ups, some other stuff
Head to the Bridge. Fast guys first. Run the bridge all the way to Riverside Drive. Each light either do 2 burpees or 5 merkins. REturn when the first people come back and pass you.
Triple check from the shelter Run from the shelter to the road and back Skull crushers on the benches Boxcutters
To the fish bowl Dora Run from one side to the other and back 100 jump squats 200 single count mountain climbers 300 Hillbillies
Back to the Flag 5 merkin ring of fire Some mild stretching
Numbers Names Announcements
Welcome to the New Guy, Enigma! Came after an invite from Gomer Pyle after just meeting at a bar. See EH’ing can happen anywhere! So do it! Nice job this morning, y’all! Great times working out and having great conversation at ET’s afterwards!
Bermuda Triangle – Bear crawl, run (past a dead squirrel), 5 Burpees, Burnie Sanders, 20 LBCs.
7 of Diamonds – Handshake pointed out, quite expertly, that it appeared that I wanted everyone to get into 2 groups, instead of groups of 2. It was an appreciated point. At each corner we did 7 Merkins, then 14 Mt Climbers, 21 American Hammers, 28 Side Straddle Hops, 21 American Hammers ,14 Mt Climbers, & lastly 7 Merkins. We ran the length of the field and moved across the width in any manner conceivable with the exception of walking or running. This one looked shorter on paper. I think the new name for this exercise is The Clock Burner.
Coupon Fun – Plank and Pass – Everyone grabbed a coupon. As a bunch of coupons lay scattered about, we used exactly 2 of them. With little time remaining, we broke into Team A and Team B. We planked shoulder to shoulder. P1, at the 1st position, passed a coupon to P2, and so on. The man at the end of the line picked up the coupon and ran to the 1st position. We Rinsed and Repeated until P1 was back in the 1st position. Team A won.
We kept our team and lines, all stood and faced the same direction. P1 passed the coupon over their head to P2, who was behind them. P2 passed it behind them, but b/w their legs. P3 did an overhead pass to P4, and so on. The final man ran to the 1st position. We Rinsed and Repeated until P1 returned to the starting position. Team A won again. YHC was not on Team A.
Native American Run BTTF.
COT: Numbers, names, announcements (the shoe drive is still on), prayer requests for a couple of the gents’ mother-in-laws regarding physical and mental health concerns. YHC took us out in prayer.
I’m truly grateful to be given the opportunity to lead this group of men in the strengthening of our bodies and spirits. May we all continue to push each other to grow and to develop into the men we are intended to become.
