Tag: Hoedown

A lucky 11 welcomed a bright new week with this week’s installment of Hoedown. With a car alarm providing a 5 minute advance warning, the Pax gathered around to discuss life across various aspects. At 530, off to the teacher’s lot we went to warm up.

Helicopters, Don Q, Hill Billies, Dead Man Hang, Soldiers, and then dropping into various yoga moves – some static, others dynamic.

Down the road to Trinity where lined up and performed the following up the drop off line and around the back. 5 burpees, 10 HRMs, 25 squats, 50 mountain climbers, 75 LBCs, 100 flutter kicks. Once at this pinnacle, we worked our way down the ladder. Locomotion between sets consisted of bear crawls, lunge walks, crawl bears, and reverse lunges.

Around to the back for triple check. Run the loop of the parking lot, monkey humpers, and carolina dry docks.

Begin making our way back to the AO with a Lindsay – box cutters and APDs.

Whitesnake took us out.

Thank you Last Call for opening up your harvest to us!

Without a name on the Q sheet, time for the Site Q to step up.

Here’s what transpired:

Mosey to front of school

COP (IC)

• Ukranian Soldiers
• Arm Circles
• Overhead Claps
• Copperhead Squats
• HRMs
• Freddie Mercurys
• APDs
• SSHs

Mosey to parking lot hill

Bernorama Dora

• P1 – Bernie up the hill and run back (each round add a Bern, max at 5)
• P2 – Merkins x 100 (any style), Jump Squats x 200, Flutter Kicks x 300 (2ct)

Mosey behind TES

Triple Check

• P1 – Run across field and perform Pullups x 5
• P2 – WWIIS with feet on bench
• P3 – Dirty Hookups on wall

Mosey to Handrails

• Jerkins 3 sets x 8 reps

Mosey to Cafeteria

Conveyor Belt

• R1 – While everyone does People’s Chair each PAX in succession does 5 Burpees
• R2 – Repeato with BTTW and 2 Burpees

Mosey to Horseshoe Infield

Rings of Fire

• Standard (Merkins)
• Bearcrawl around perimeter (Planks)
• Abs (6 inches)

Lap around Horseshoe for time

Numberama, Nameorama, COT

MOLESKIN

Senor Frog, Whitesnake, and 1-800 will riot if YHC calls any further Bernies this month.  Never skip leg day I say.  Fun to lead on the fly sometimes, give it a go if you have not before, of course that’s standard procedure for many a Q.  YHC is looking forward to the next Whitesnake movie quadrilogy of workouts.  Police Academy?  Fast and Furious?  Saw?

ANNOUNCEMENTS

2^nd F Westhoe lunch tomorrow – Firehouse Subs

Prayers for Whitesnake’s FIL

A group of six strong fine looking gents took advantage of the ideal temperatures and cooler morning to make themselves better at the start of a holiday week. According to the dogwalkers and neighborhood ring cameras, here is how things went down.

Mosey to the bottom of Lindsey Ct for some conversation, introductions and disclaimers. After close inspection of the overflowing creek by our resident aquatic specialist we warmed up. Warmarama included SSH’s, Helis, Cherry Pickers, Jazzercise (with flare), DQ’s, Ukrainian Soldiers and Imperial Squat Walkers. Time for the action.

Partner up for Love Hill w/ a twist. Timer runs to the top while partner bear crawls, then lunges, then broad jump burpees. 10 boyah merkins at every switch. Stupid idea. Rest at the top then continue mosey down Lindsey and West Drive Intersection.

4 Corners Brocode Elevator: 10 merkins at the 1st corner (Lindsey & Westham); 10 merkins, 20 squats at the 2nd corner (Westham & Beechwood); 10 merkins, 20 squats, 30 LBC’s at 3rd corner (Beechwood & West); 10 merkins, 20 squats, 30 LBC’s, 40 monkey humpers at 4th Corner (West and Lindsey).

Mosey up to West Drive Circle for a triple check. Runner does the loop, LBC’s and Dry docks were the call. Dry Docks were soon replaced with Lunges.

Still time on the clock??? Mosey back to the wall for some quality Pigskin special. F3RVA resident Legend did not disappoint by bringing his signature routine. This rendition included peoples chair (milkers/Jack Lalines, etc.), Balls to the Wall (Hipslaps, Australian Mountain Climbers, Toe Taps) with 5 burpees at the end. YHC quickly took back the Q after that routine.

Quick Dead Man Hang until Time. Numbers, Names, Announcements, Prayers. YHC took us out

Naked Moleskin: Smaller group was expected with the upcoming holiday week but conditions could not have been better this morning. AOL is traveling from outside Columbus and looking for any excuse to get away from the inlaws. He is a runner so he might crash a future AO in the next day or so. Good mumble chatter throughout the beatdown including vacation plans, statewide driving bans and the exciting world of parking lot designs. Appreciate Pigskin for leading his traditional wall routine. YHC had thought about Mankillers but listened to reason for the better. Thank you fellas from coming out and safe travel over the holidays.

How many PAX does it take to turn on the A/C. Seven.

WILDCAT – Warmarama: Today’s warmarama is dedicated to Wildcat, Happy Birthday Brother!
W – WWII x 20
I – Imperial Squat Walkers x 20
L – LBC x 20
D – DQ x 20
C – Carolina Dry Docks x 20
A – American Hammers x 20
T – Tempo Merkins x 20

The Thang: You know it!!
Eye of the Storm:1
5 Burpees
Corner 1: Merkins x 20
5 Burpees
Corner 2: Squats x 20
5 Burpees
Corner 3: Heals to Heaven x 20
5 Burpees
Corner 4: SSH x 40
5 Burpees

Eye of the Storm: 2
5 Burpees
Corner 1: Merkins x 20
5 Burpees
Corner 2: Squats x 20
5 Burpees
Corner 3: Box Cutters x 20
5 Burpees
Corner 4: SSH x 40
5 Burpees

Triple Check:
Runner Lap
Flutter Kicks
American Hammer
x3

Eye of the Storm: 3
5 Burpees
Corner 1: Merkins x 20
5 Burpees
Corner 2: Squats x 20
5 Burpees
Corner 3: WWII x 20
5 Burpees
Corner 4: SSH x 40
5 Burpees

BTTF
Ring of Fire
4 minutes of Mary

Numberama: Namerama
Announcements – see slack
– Tuesday night running series – see Phonics / Faceplant
– 4th of July — At Batteau
YHC took us out!!

NMS: One more round and we may have lost some merlot. Well done boys!

Oyster

14 of RVA’s finest started off the week strong at Hoedown today. The Q disappeared at 5:20 when nature called, but thankfully he reappeared to kick off the fun at 0530. Here’s what happened:

Slow Mosey around the traffic circle

COP: Helicopters // DQs // Cherry Pickers // Imperial Walkers // Copperhead Squats // APDs // LBCs // Plank Jacks // Pickle Pounders // SSH 21s, finish with 5 burpees. Mosey to the teacher lot.

1st and 10s: Run to the first parking space line, perform 10 Merkins, 1 Burpee, sprint to the end of the lot. Jog back to the second line, perform 9 Merkins, 2 Burpees, sprint to the end of the lot, jog back to the third, and so on, until the 10th line (1 merkin, 10 burpees). Mosey up to the upper field.

Triple Check: P1: Wall sits // P2: Dips on bench // P3: Run to pull up bars, 3 pull-ups, run back. Mosey to Blacktop.

Dodgeball!! : teams of 7. If you get knocked out, perform an exercise as called by the Q. In second and third games, entry was permitted after 20 burpees. There were complaints that the teams were imbalanced- probably true since the rude team won all three games. MVP goes to Splinter, who clearly played a lot of Dodgeball as a kid.

Mosey back to the flag. Numberama, Namerama, YHC took us out.

NMS: It’s been over 7 years since I first showed up at WDog. It would not have taken me nearly so long to get to 1k posts if I had been more consistent my first few years. When I started, I was embarrassed about how out of shape I was so didn’t show up very much – I didn’t really get the point. But over the years in this group, I’ve realized that the purpose of F3 is not to “be the best,” which can make you either prideful or insecure, but to “be a team, be a friend, be a servant.” I’m very grateful for that and for all you guys.

When YHC went to bed last night, it looked like the rain would hold off until after our workout. However, Marv’s advanced app provided a different story that turned out to be true. As the rain started to fall and 0530 rolled around, the 11 assembled headed out for this week’s edition of Hoedown.

Mosey to the black top for a warm up.

• SSH
• Imperial Walkers
• Don Quixote
• Dead Man Hang
• Merkins
• WWIIs

Mosey to the upper field for a Triple Check, starting along the wall of the school.

• Partner 1 runs across the field and does 5 pull ups.
• Partner 2 does donkey kicks on the wall.
• Partner 3 does dips on the benches.

Mosey to the center of the field for eye of the storm. Start in the middle with 3 burpees then run to a corner, do exercise, return to middle for the 3 burpees.

• Corner 1 – 20 squats
• Corner 2 – 20 LBCs
• Corner 3 – 20 Merkins
• Corner 4 – 20 Monkey Humpers

Mosey back down towards the parking lot under the covered walkway. Partner up along the railing. 4 rounds of 10 inverted merkins.

Mosey to the drop off loop for another triple check.

• Partner 1 runs around drop off loop
• Partner 2 Balls to the wall
• Partner 3 LBCs

Mosey to the parking lot nearest Forest Ave for 11s.

• Derkins – Start with 10
• WWIIs – Start with 1

With a few minutes left, circle up for some Mary.

• American Hammers
• APDs
• Heels to Heaven

Numbers / Names / Announcements

Reflecting on 1 year with F3, YHC is thankful for small changes, this group and the opportunity and ability to get up in the morning to come out in the Gloom.

As the title indicates, twelve gloom seekers gathered and stared at each other, with only one asking if it was a hot potato. Everyone else seemed to know who had the Q. Jovial banter, then off we went for something similar to:

COP

• Mosey around the drop-off loop then up to the blacktop
• 25x SSH
• 10x Helicopters
• 10x Copperheads
• 10x DQs
• 10x Mountain Climbers
• 10x Merkins
• 15x LBCs

The Thang

Saunter down to the end of the blacktop for Bleeder Sprints (a.k.a. Sex Panthers, thanks Mr. Rogers). 2x 50%, 2x 75%, 2x 90%, 2x Full Throttle.

Stay on the blacktop and partner up for more running on pavement. One partner runs to the end and back while the other does merkins, squats, LBCs. Repeato x3.

Slowsey to the parking lot for 11s. Bernie Sanders to the hill then up the hill. Derkins at the top and WWIIs at the other end.

Finished right on time.

Moleskin

Thanks to Kubota’s Westhoegean Weekly, YHC didn’t realize it had been so long since I took the Q. After an inquiry from Marv last night if YHC was going to Hoedown or Pickleball, YHC grabbed the Q. Funny, Marv was missing.

Plenty of mumblechatter this AM as counting was at a minimum. From internships to pump fakes on Q sign ups, we covered it all this AM.

Pleasure to lead fellas. Glad we never made it more than 100 yards from where we started.

¡Adiós Muchachos!

Announcements

• Memorial Day convergence on Memorial Day. 7am at Belle Isle parking lot

Nine men pushing for good results turned out for the latest edition of the Hoedown. Temperatures remained 70 and sunny. According to the people who created Senor Frog’s shirt, the following might have happened:

Today was supposed to be a HoneyDo Q. With the Silent Assassin on the DL, the Pax moseyed to the school wall in his honor. 20 donkey kicks.

Circle up for a proper Circle of Pain.

50 SSHs x4 count
Imperial Walkers 10 x 4 count
Hillbillies 10x 4 count
LBCs x 20
Rosalita’s x20
HRMs x10

Triple Check Numero Uno

Partner 1: Run the loop.
Partner 2: Dips on the benches.
Partner 3: Donkey kicks (in the seemingly unlikely, but nonetheless real, scenario in which a Pax member, or three, have forgotten what a donkey kick is in the last 4 minutes, do wall squats).

Mosey to the parking lot, then up the steps, take a hard right around the tree, then a hard left towards the road, then down the “median” marked by white lines, then press the button on the crosswalk (waiting for the lone femalian to drive right through the illuminated crosswalk lights, then left, then right, and into the Third Church Alternative Parking Lot. Grab 3 blocks, then grab 3 more blocks.

Triple Check Numero Dos

Partner 1: Run the loop, clockwise.
Partner 2: Block presses
Partner 3: Block overhead presses.

A little stretching.

Triple Check Numero Tres

Partner 1: Run the loop. But, this is no ordinary loop. Down the steps, hard left, up the other steps, out the parking lot entrance, then left onto Forest, then left onto Silverspring, the left into the parking lot, and back to the start.
Partner 2: Block squats
Partner 3: Block swings. These hurt YHC’s back, so if you can’t do it, don’t Q it. After 2 rounds, swear quietly, and switch to presses.

A little more stretching.

Mosey in the general direction of the TES parking lot, but take the crosswalk (using the lights, again, for safety). Pax run all over, leaderless.

Q instills some form of management. Circle up on the TES front lawn (or concrete, for those who did not want to get their whittle shirt wet). Don Quixotes and then HRMs.

Mosey to the Teacher’s Parking Lot.

Triple Check Numero Quatro

Partner 1: Sprint the 11 parking spaces and back.
Partner 2: World War II-style sit ups. (No verification that anyone in WWII actually did these).
Partner 3: Merkins.

Mosey to the Circle for Mary

Freddie Mercury x11-ish
Hello Dolly 10ish
Flutter kicks x25

Numbers, names, and YHC took us out.

Announcements:

El almuerza, manana (el martes), El Casa de Sandwiches de Estacion de Bomberos, Broad Street. Contact El Piel de Cerdo for details. But, do it in Spanish. 12:30 p.m. El conta en espanol; yo escribo in espanol.

Pickle Ball Mondays starting May 20 at Batteau. Repeato, in the words of Kid Rock, all summer long. This is one of two events at Batteau that might teach humility. Option 1) Attempt to beat Lockjaw’s son in Pickel Ball, and Option 2) Complete the Grow Ruck. C’mon. Who are you kidding? Your only chance is the Grow Ruck.

NMS:

The BB title comes from Senor Frog’s shirt this morning. That’s all. Just the words on his shirt.

Honey Do is on the DL with a calf injury. Heal up.

Bodo’s apparently survived a targeted assassination attempt while riding an e-bike. Wow. Glad to have him in the land of the living. Heal up, amigo.

Other dudes are on then mend as well. Heal up.

I tried exercises that were, at least somewhat, new. Muggy day.

Mosey to front of school and give standard disclaimer. All of the following in cadence

• 20 SSHs
• 10 Skaters: When Left leg goes behind and crosses the right leg, Bend at waist and touch ground with right hand.
• 15 Side lunge with knee hug:
• 15 Side lunge with knee hug:
• 15 Forward lunge with Twist body: left foot forward/twist left
• 15 Forward lunge with Twist body: right foot forward/twist right
• 12 Side elbow plank with Reach: Left side
• 12 Side elbow plank with Reach: Right side

Line up on sidewalk to the asphalt playground for 11s

• Mike Tyson & V-Ups

To the grass playground in back; Count off by 3s. Rotate Counter-Clockwise.

• 10 Get-ups at the swings, (lay on you back and then stand up without using your hands)
• 20 Hanging Knee-ups at pull-up bars,
• 30 Dips at benches,

To the wall for

• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 3 Burpees
• 15 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 3 Burpees
• 15 People’s chair Muhammad Ali
• 10 BTTW Toe Taps
• 3 Burpees

To the flag for 5 minutes of Mary

• 20 American Hammers
• 20 Flutters
• 20 APDs
• 60 count 6-inch leg lift

Time’s up!

Numberrama

Namearrama

Announcements:

GrowRuck was tough! Bluegrass Festival was damp but successful. No other announcements.

Thought for the Day:

Grant that I may not so much seek to be understood as to understand.