Tag: Hoedown

A whopping 17 of RVA’s finest and best looking lads took to the streets of Tuckahoe to analyze the effects of the evening summer squall. On the guest list today was 2 out of town visitors from across the country to witness firsthand what YHC had planned. Let us begin..

Mosey to the church parking lot to comment on the newly installed fire hydrant and island for protection. Circle up for introductions and disclaimers. Warm ups included SSH’s, Deadman Hang, Jazzercise, DQ’s, Helis, LBC’s, Suzanne Summers left, Freddie Mercuries, Suzanne Summers right & Hello Dollies. All is right with the world, so let the beatdown commence..

Mosey to the executive church parking lot to the pile of coupons. Split off into numerous groups of 3 (or round up if needed) for Triple Check. Round 1 included Wiper Merkins on the coupons, WWII’s, while timer runs the loop. Round 2 included Curls for the Gurls, Mountain Climbers, while timer runs the loop in the opposite direction. Return the coupons to their woody abode and mosey to the bank lot…

4 Corners. Bear Crawl to 1st corner, 10 merkins. Lunge to 2nd corner, 20 Squats. Bear crawl to the 3rd corner, 30 WWII’s. Lunge to the 4th corner, 40 Monkey Humpers. Car enters the parking lot, so out we go like a thief in the dawn.

Mosey back to the school past the downed limb to the Wall o Pain. Triple Check again to eat some clock. Dirty Hook ups, Peoples Chair, Timer runs the bus loop. Mosey to the green grass for some quick mary on your 6. Time is called.

Announcements – Congrats to Bodos and Oyster on their Pickle Victory over the weekend. New AO holding Labor Day Convergence and being launched near Short Pump by Whitesnake, see slack for deets. Welcome to our out of town Travelers Salt Lick (F3 Lubbock) and Rep Sleepy (F3 Smokies), both in town this week for work with the anticipation to hit other AO’s.

YHC took us out.

NMS: Phenomenal turnout this morning for perfect conditions. YHC wanted to put a brief stop to all the running the AO has done lately. No better way to take the Q and reintroduce the coupons. Great mumble chatter about weekend excursions and the highly anticipated start of school. Hopefully power is restored to those affected by the recent storm. Thank you gents for the opportunity to lead. Great work fellas.

Copied it and modified it because I didn’t know what all the exercises were. I probably got it out of the Wall Street Journal sometime ago. Either that or I googled for workouts that did not depend on the Fibonacci sequence. (a series of numbers in which each number is the sum of the two that precede it. Starting at 0 and 1, the first 10 numbers of the sequence look like this: 0, 1, 1, 2, 3, 5, 8, 13, 21, 34).

Moseyed over to the front of the school.

Warm-up:

• Side Straddle Hops: 20 in cadence
• Arm circles: 15 forward and 15 back, in cadence
• Leg swings: 10 in cadence, each leg (Stand on one leg and swing the other)
• Imperial Walkers: 20 in cadence

Main Circuit: 4X OYO, Stopped after each exercise so everyone did them together

• Jump Squats: 15 reps
• Merkins: 15 reps
• Lunges: 15 reps each leg
• Plank: 45 seconds
• V-Ups: 15 reps
• Burpees: 10 reps
• Deep Mountain Climbers: 15 Reps

We finished ahead of schedule and so we moseyed to the wall so I could add some time to the workout with the Wall Workout©

• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 15 Donkey kicks
• 15 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 15 Donkey kicks
• 15 People’s chair Lalannes
• 10 BTTW Toe Taps
• 15 Donkey kicks
• 15 People’s chair Muhammad Ali
• 10 Dirty Hookups
• 15 Donkey kicks

Cool Down:

• Downward Dog Stretch:
• Cobra:
• Cat-Cow Stretch: (Meow, Mow)
• On your six:
  • Left hand right foot
  • Right hand left foot
• Plank
  • Left hand right foot
  • Right hand left foot
  • Pigeon
• Stand up:
  • Right over left
  • Left over right

Announcements:

2^nd F 2^nd Tuesday, Noon, Firehouse Sub in Innsbrook

Good News for Splinter’s mom in her fight with leukemia! Clean last checkup!

Closing

Think about how the following relate to each other.

“11 The Lord said to Moses, 12 “I have heard the grumbling of the Israelites. Tell them, ‘At twilight you will eat meat, and in the morning you will be filled with bread. Then you will know that I am the Lord your God.’” Exodus Chapter 16

“It is not from the benevolence of the butcher, the brewer, or the baker, that we expect our dinner, but from their regard to their own interest. We address ourselves, not to their humanity but to their self-love, and never talk to them of our own necessities but of their advantages.”  “The Wealth of Nations” by Adam Smith

“Give us this day our daily bread”. Lord’s Prayer

A quartet of the finest looking chaps embraced the sunny and 70 conditions to start their weeks off strong. 5.30 hit in mid-conversation with the PAX soon realizing that no on had signed up to lead. Q rotation was called with Faceplant leading off. Here is how things went down.

Faceplant Q: Mosey around the carpool loop for numerous laps. Stopping at each lap for variety of exercises and stretching routines typically in conversation. No stragglers this morning, so off we continue down Lindsay. Love Hill – partner runs to the top of the hill while lunges, bear crawl and broad jump burpees are performed. 1 round each followed by mosey to the top. Q is passed to…

Pigskin Q: Mosey over to the Wall of Pain for Pigskin signature beatdown. Cadence count of Airpress, Inverted Hipslaps, 15 Donkey Kicks. Milkers, Australian Mountain Climbers, 15 Donkey Kicks. Mohammed Ali’s, Inverted Toe Taps, 15 Donkey Kicks. Q is passed….

Whitesnake Q: Mosey to the top of the blacktop to examine the perimeter via 4 corners. Round 1 included 10 HR merkins, 20 squats, 30 WWII’s, 40 2 count mountain climbers. Round 2 – 10 2 count American Hammers, 20 V-ups, 30 LBC’s, 40 SSH’s. Q is passed…

Last Call Q: Blacktop 11’s. Start with 1 monkey humper followed by 10 merkins across the blacktop. Wosey to the carpool loop for numbers, names, prayers. YHC took us out.

NMS: Great Hot Potato Q with everyone adding their own bit of spice to the mix. Good mumble chatter consisting of Pigskins’ world travels, Faceplants AARP membership and BRR training. Many Hoedown regulars must be recovering from their takeover travels or getting the final swings if for the upcoming Pickleball tourney. Hot Potato’s are always fun but particularly brutal with Pigskin’s wall of pain. Great work today fellas.

Six Hoedown zealots gathered in the “too dark for pickleball” parking lot for this takeover? edition of Hoedown. Is it really a takeover when it’s one of yours? Regardless, we waited for the Q before YHC stiff armed Oyster proclaiming, “I got this”. Short mosey around the drop off loop then up to the pavement ocean for:

COP

• 10x Helicopters
• 10x DQs
• 10x Copperhead Squats
• 20x SSHs
• 20x MCs
• 20x LBCs

Short mosey, most slowsey’d, to one end of the pavement for Dora. Partner up for merkins (100), jump squats (200), LBCs (300 – courtesy Señor Frog).

Second short mosey over to the jerkin gym. New partner then 5 rounds of jerkins (10, 8, 6, 4, 2). Careful your shoulders don’t hit the ground…

Quick saunter up the concrete path to the very green and filling in rec field. New partner. One partner runs and does 5 pull ups while the other does step ups. Three rounds.

Shuffle over to the swingsets. We had six people and six swings, so seemed appropriate. 10x derkins with feet in the swings. 75% sprint across the field and back. 10x derkins in the swings, 90% sprint across the field and back. 10x derkins in the swings, 100% sprint across the field.

Scurry back to the parking lot for one more round of sprints, competition style. Run, touch the white donation box, then back to the sidewalk. First to touch the sidewalk with their hand wins (kind of like rugby tries, where they have to touch the ball to the ground after the try. For some reason I’ll never know). YHC won because Faceplant didn’t follow directions.

Since Señor ad-hoc’d up and down the hill by the fence, YHC decided to have more fence fun. Run to the hill, bernie up the hill, 10 derkins, run back across, 10 WWIIs. After much deliberation, Last Call announced round 2 exercises. Dirty hookups and DQs. Faceplant was ready for round three and proclaimed the final exercises which for some reason YHC cannot remember. Probably because I was laughing at Oyster being dissed.

ROF 10x dealer’s choice followed by 20x APDs with the final count extra long.

Numbers, names, YHC took us out.

Moleskin

Thanks for letting me lead today. With a takeover Q no-show, YHC wasn’t about to let Oyster steal the show. See y’all this week.

Splinter out.

Room Numbers

Nine Nincompoops danced in the rain at The Hoedown this morning. The 5:30am alarm went off right when the rain was starting to get more annoying. Quick mosey to pick up Mr. Rogers from his car and off to the rear of the school and continuing on to a lesser used, grassy area, at the southern end of the schoolyard. Circle up for:

Dead Man Hang, Helicopters, DQ’s, Imperial Walkers, LBC’s, APD’s, Reach for the Lightning, More Dead Man Hang to go over some Hoedown history.

Head over to the school building and at each number on a window, door, etc., perform that number or combo of that number of an exercise. Exercises included upper body, abs, legs and Burpees. Bear Crawl, Lunge and/or Mosey between each room number.

When the pax reached the main entrance of the school, we spelled TUCKAHOE ELEMENTARY SCHOOL with our feet while on our six. EF Hutton may have spelled something different. The next room did not have a number but had CLINIC on the window. YHC gave Upchuck the Q for that little part of the workout. He called running a small loop while doing a burpee at every tree, post, bush.

After mostly finishing off the the school building, mosey to the car loop for a:

Triple Check

Wall Sits, Flutter Kicks, Run the Loop

To the Flag for 25 seconds of APD’s

Numbers, Names, Announcements and YHC took us out.

NMS:

It seems several PAX, including YHC, are on an F3RVA nostalgia trip. Whether it’s EF Hutton with the old podcasts, Splinter loading old backblasts into Big Data, Upchuck trying to figure out what his first F3RVA nickname was, the time Two Can chugged a beer right after one of my Dogpile Q’s (please pray for Two Can), or YHC reliving old Q’s by Q’ing them again, the history of F3RVA is important to remember and understand.

Splinter’s original Room Numbers Q was my second ever post and the rain at that one was twice as hard as the rain this morning. Flashbacks came back to when YHC started F3 in 2017. Splinter still had a kid in Pre-School and there was no Handshake yet. There was Honeydo but no Hornydo. Bodo’s was just starting to accept his name 🙂

We have said good-bye to several pax from that time. Moving away, losing interest, prison, etc. But, we have gained many since then. Let’s keep growing this thing!

Enjoyed it this morning, fellas!

SYITG!

Kubota

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.