Tag: Hoedown

Nine fine gentlemen gathered at the no longer darkest AO in RVA to compare winter gloves and who wore them best. Eight launched promptly at 0530 to the front of the school while we picked up one that ran to the AO on the way. COP was frosty and was as follows:

COP

• SSH x25
• Imperial Walkers x10
• Helicopters x10
• Copperhead Squats x10
• Don Quixotes x10
• Mountain Climbers x10
• LBCs x20
• Merkins x10

The Thang

Very short jaunt across the street to the church parking lot, avoiding curb obstacles, for the first set of exercises. This exercise is called Escalating Fibonacci Arrow Trifecta Plus Bonus. Start at the first arrow (arrow 0). Three exercises at each arrow, running back to the start after each arrow’s exercises were finished. Exercises were Merkins, Squats, WWIIs. When we made it back to the start we finished the set with said number of burpees. There were 8 arrows (plus the zero’th arrow) so we did sets with the following reps 1, 1, 2, 3, 5, 8, 13, 21.

Mosey back to the now very well lit blacktop for a similar format but following the numbers painted on the ground. We ran to a number, did 3 exercises of that number, then ran back and did burpees for that number. Exercises were Diamond Merkins, Jump Squats, WWIs. Numbers were 1, 2, 3, 6, 5, 4. Wait for Fudd to collect his sweater and off we went.

Medium length meander to the top of Lindsay for more exercises and running. Partner up. 1st partner runs 25% of the way down the hill while the other performs an exercise. Flapjack and repeat. Then 50%, 75%, 100% with different exercises. Exercises were Werkins, Lunges, SSHs, LBCs. We didn’t get to 100% so we did LBCs to collect the 6.

BTTVSF where announcements were made and YHC took us out.

Announcements

• Happy hour 3-6 Saturday at Hardywood West Creek with some F3 brothers from The Capital region
• Honeydo Sings the Carols @ Fudd’s house on 12/18. Details on Slack.

Moleskin

YHC was promised questions a plenty, only received a few, with the rest being substituted for $h!t talking. Said talking subsided after number 2 of Mr. Fibonacci’s sequence. YHC believes everyone was disappointed there was an 8th arrow. Well done fellas.

Kudos to Pigskin who showed up, modified, and still crushed many of the exercises. Find a way to post. He did. What’s your excuse?

Mumblechatter was high between exercises but not so much during. Too much counting? My 5th grade math teacher would be proud.

See all y’all in the gloom one day this week.

Splinter out.

12 of Richmond’s favorite sons made their way through the Gloom to see what Doozy might have in store for them this morning.

Mosey to the Basketball courts for COP

DQ’s, Cherry Pickers, Helicopters, Imperial Walkers, Ukrainian Soldiers, LBC’s

Mosey to the corner for a 4 corners Prostitute. Corner 1 – 10 WWII’s, Corner 2 – 20 Squats, Corner 3 – 30 LBC’s, Corner 4 – 40 Jump Squats

Mosey to the front of the school for elevens 10 dips run to the parking lot 1 (your choice) WWII’s or Merkins. Repeto increasing / decreasing but always equaling 11

Mosey to the side entrance for a quick triple check. Partner 1 – Wall sits, Partner 2 – (your choice) American Hammers or Scrunchy Frogs, Partner 3 – runs around the island.

BTTF

Numbers / Names – Faceplant took us out

NMS:

YHC had taken some time off from posting while in SC for Thanksgiving, only posting once over a 5 day span (convergence in Fort Mill, SC with 80+ PAX), it was good to get back after it today. It was good to see a handful of guys that YHC hasn’t seen in a while. The PAX will continue to wait for the arrival of the latest Faceplant addition.

10 studs convened in the first 20 degree morning in the dark for a beatdown. After a mosey to the middle Third parking lot, YHC wanted to try out a Tabata workout. A Tabata is 4 minutes of intense exercise with 20 seconds on and 10 seconds off, repeat 8x. Our goal was to 8 rounds total with one minute rest in between. Here’s what we covered:

• Round 1: SSHs
• Round 2: Burpees
• Round 3: Copperhead Squats
• Round 4: American Hammers
• Round 5: Merkins
• Round 6: WW2s
• Round 7: Mountain Climbers
• Round 8 (half round): High Knees

75% Run back to the flag. Numberama, Namerama, YHC took us out.

NMS: Fudd and Handshake complained a lot but we persevered. The inspirational quotes in between rounds helped. Especially this one from Kurt Kobain: “It’s okay to eat fish because they don’t have any feelings.”

It was a bilingual beatdown this chilly autumn morning for eight of Richmonds elite athletes looking to start the week off with a bang. Conditions were clear but crisp 70 degrees.

5.30 hit and off we go for a quick jaunt around the bus loop then line for COP. Introductions, disclaimers were quickly followed by Invisible Jumprope, Helicopters, DQ’s, Jazzercise, Hillbillies and Dead Man Hang. All seemed warm, lets begin:

Quick mosey down Lindsay Court for some additional work. Plank, Merkins and shoulders stretches. Love Hill to get back up. Runner runs, while partner bear crawls, lunges and broad jump burpees.

At the top, lets mosey over to Puckers Park where the real fun begins. Numbers were ideal for a quadruple check. Timer runs the loop, remaining partners do merkins, LBC’s and Monkey Humpers. 4 rounds.

Back to the flag with a Brocode Lindsey along the way. Carolina Drydocks and Heals to Heaven. Various stops along the way.

Still time on the clock for some Broga. Names/Numbers/Announcements. Bodos took us out with some inspiration.

Announcements; Spider Run 10k Turkey Trot – Tuesday 11/22 – route is posted on slack, start time is up to you. HDHH – Hardywood West Creek – Tuesday evening 11/22, starttime around 5ish or at your convenience. Forest Hill Loops – Friday 11/25 at 7 am – Forest Hill Park.

NMS: Great work this morning. Good to see Termite and Tater at Hoedown as the ventured from lands afar. Quadruple Check was a bit more difficult than imagined. Some additional explaining was needed after everyone decided to run. Still some confusion as Doozy and Bodos ran 8 times, you do you. Cooler temps means winter glove season will soon be upon us but it was a great morning. Well done gents.

9 of the worlds most highly trained and physically fit athletes made their way to Hoedown to see if Doozy wanted to sit in child’s pose or actually do something in this beatdown. According to Bodos’s organ player this is what happened.

Mosey across the street and 1 lap around the church and back to the far corner of the A lot.

COP – DQ’s, Helicopters, Deadman Hangs, Imperial Walkers, Ukrainian Soldiers and possibly a few other things

Bust out the plastic bowls one empty and one full of small slips of paper with numbers on them. Each HIM in time draws a number and the PAX does the exercise and amount of times that match the number on the master sheet. After each 5 HIM drawing a number PAX runs one lap around the church. PAX made it through all 20 numbers and 3 extra credit drawings.

Mosey BTTF 5 minutes left, use the hill from the lot to the fence. Bernie up the hill for 10 squats, mosey down the hill for 10 2 count ball dippers repeto until time is called

Numbers / Names Pigskin took us out

NMS:

An oldy but a goody as my Grandmother would have said. Perfect weather once again for a beatdown in the early AM. Always good seeing some of the guys that YHC hasn’t seen in a while and then meeting some new guys.

Just saw a slack that there is a Happy Hour happening 11/22 at Hardywood West Creek starting at 5:00 until …..

You might have thought that the reason you knock on doors tonight is because 505 years ago, Martin Luther nailed the 95 Theses to the door on the Castle church in Wittenberg, Germany. Or maybe you thought we celebrate today because it’s Halloween. Nope! We celebrate today because it’s Whitesnake’s birthday! Happy Birthday, Whitesnake!

Mosey over to Third Presbyterian parking lot. Watch for cars as you cross the street!

Disclaimer: I’m not a professional. You participate at your own risk. There are trip hazards and it’s dark. Be careful. In addition, I may call out exercises that don’t work for you because of injuries or some other reason. Use your judgement and modify or substitute exercises.

Warmup:

SSH, MM Merkins, Knee-ups, Stretch

Mosey to back parking lot of church.

IWs, Diamond Merkins, Crunchy Frogs, stretch

Line up parallel to building

Burpee Broad jump to first handicap parking place, bear crawl to middle, crab walk to end of parking lot, mosey back: 2x

Circle up for 10-minute Tabata: 45 seconds on, 15 seconds off: BLIMPSBLIM

stretch

Mosey back to asphalt playground by school.

Back exercises: Side plank: Feet side by side. Elbow rest, Other arm pointed high. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X

This was exceedingly hard on the elbow so we next took advantage of the grass.

Repeat other side

Front Plank: elbow plank: hold for 10 seconds, drop for 5 seconds: 10X

Mosey to grassy area behind school

Drop and roll: line up in grassy area behind school. Run forward 3 steps, drop and roll right, 3 steps more, drop and roll left, across field

Mosey to wall area for the usual:

15 People’s chair airpress

10 BTTW hip slaps in cadence

15 Donkey Kix OYO

15 People’s chair Milkers

10 BTTW Australian Mountain Climbers

15 Donkey Kix OYO

15 People’s chair LaLannes

10 BTTW toe taps

15 Donkey Kix OYO

15 People’s chair Muhammad Ali

10 Dirty Hookups

15 Donkey Kix OYO

Numberrama

Namearama

Announcements:

Whitesnake will be Q’ing this week at Heartbreak, WaThoHuk, Circus Maximus and Curahee!

COT:

Lord make me an instrument of your peace.

For it is in giving that we receive,

it is in pardoning that we are pardoned,

and it is in dying that we are born to eternal life.

where there is hatred, let me sow love;

where there is injury, pardon;

where there is doubt, faith;

where there is despair, hope;

where there is darkness, light;

where there is sadness, joy.

O divine Master, grant that I may not so much seek

to be consoled as to console,

to be understood as to understand,

to be loved as to love.

For it is in giving that we receive,

it is in pardoning that we are pardoned,

and it is in dying that we are born to eternal life.

A lucky 7 began the week strong at 0530 at Hoedown. After making sure the stranger approaching in the dark was indeed Garbage Plate, the pax moseyed forth. Here’s what happened:

COP in the first Third Church lot. Standard fare. Mosey to middle lot.

Four Corners. Grab a coupon. Run to corner 1 and perform 10 merkins. Run back to start and perform 5 squat thrusters. Run to corner 1, 10 merkins, then corner 2, 20 WW2s. Back to start, 5 squat thrusters. And so on. Corner 3: 30 jump squats. corner 4: 40 2xFlutters.

Coupon-o-thon: Series of stationary coupon exercises. 10 curls x3 // 10 overhead pressx3 // 10 bench pressx3. // 10 swings x3 // 10 squat thrusters x3

Pumpkin Relay Race!! : 2 teams of 3, relay race with a pumpkin as the baton. Squats while waiting. Mosey back to TES.

Triple check: P1: Wall sit,// P2: American Hammers // P3: Run the loop

final COP: 10 burpees, SSHs.

Numberama, Namerama, YHC took us out.

NMS: lots of loquacious regulars absent today meant a quieter but strong group on a perfect temp morning. Pumpkin Relay was a hit, might try it again with a larger group and larger pumpkins. Doozy and GP proved they are just as fast while sprinting with a large gourd.

SYITG.

With the Power of Love on repeat in a tranquil Q’s head, nine men were led on a journey of enlightenment.  Here’s what transpired:

Mosey over to Third

COP

• Don Quixotes
• Imperial Walkers
• Helicopters
• Copperhead Squats
• Jazzercises
• Imaginary Invisible Jump Ropes
• Merkins
• Freddie Mercurys
• 7 Burpees OYO

Mosey across to the TES bike rack

Solo Dora

• Sets of 75 LBCs x 4, 50 Monkey Humpers x 4, 25 Bike Rack Merkins x 4
• Run length of front sidewalk and back between each set

Mosey to the Horseshoe

Partner Tango

• P1 – Run Horseshoe clockwise (3 cycles)
• P2 – Wall Sit w/ Air Press, Balls to the Wall, Wall Sit w/ Jack Lalannes

Mosey to the Handrails

• Jerkins x 10, Repeato, Repeato

Mosey back to Horseshoe

Mary

• American Hammers
• Wilson’s Spaghetti Party
• Tennessee Prom Dates

Numberama, Nameorama, COT

MOLESKIN

YHC was all Zen after weekend victories by the Manders and his softball team.  Throw in dry weather, the Bama loss, a 7-year F3iversary, and some Huey Lewis tunes, and a weekend just doesn’t get much better.  No complaints this Monday morning.  Shoutout to all the men YHC has encountered through F3 these past 7 years.  SYITG.

ANNOUNCEMENTS

Beer Mile 10/29 – See Faceplant

Breaking Bread needs Qs for Thanksgiving and Christmas

A perfect number of triple check PAX made their way out of the Gloom in hopes that a Doozy Q might not have a burpee in it. Once the lights came on this is what was reported

COP mosey to the black top play area

DQ’s, Helicopters, Cherry Pickers, Imperial Squat Walkers, LBC’s

Mosey around the way and across the street for some four corners prostitute style

Corner 1 – 10 American Hammers, Corner 2 – 20 Squats, Corner 3 – 30 Sugar Sticks, Corner 4 – 4 calf raises

Mosey to the next building over for a lap around and think about how to best use the space

Triple check – Partner 1 does lunges on the little hill, Partner 2 does WWII’s while partner 3 runs around the building.

Mosey back across the street to the school, in front of the school lets do elevens the long way

start with 10 dips on the steps or use the bike rack, run down the sidewalk to the lower lot and do 1 WWII repedo

BTTF Numbers / Names Last Call took us out

NMS:

Lots to talk about this morning, thoughts on parenting and best ways to handle teenage issues. We (men of F3RVA) have a wealth of experience when it comes to parenting, with all that experience we still get things wrong but that’s okay. As a dad you need to push to learn from your mistakes (learn from others mistakes) and hopefully your child will not end up as screwed up as you are. The mistakes of your children can not be 100% laid on your shoulders though, give yourself the grace to understand that your children have adult decisions to start making and that what they choose or choose not to do might be “based” on their upbringing but in the end are their responsibility. There is a point in your parenting career where you need to transition from being in charge with discipline and as dictator of their lives to being a mentor and guide to adulthood. This transition is hard to make, start too early and they may go off the tracks, start too late and …. Oh wait they may still go off the tracks!!! “Train up a child in the way he should go; and when he is old (not necessarily a teenager), he will not depart from it. Prov. 22:6

8 strong gathered at Hoedown for a 70’s and sunny kickoff to the week. After a light jog to the medical office lot here’s what went down:

COP: 20x SSH, DMH, 10x DQ, 10x Manmaker MKs and jump right in

Plate #1 – 5 min drill, partners alternate wall sit & merkins, ascending by 2. Mosey back to the asphalt hill for a

Triple animal check – Crawl bear timer, Copperhead squats, Crabcakes

2 sets x 12 Jerkins at the handrail

Plate #2 – 5 min timer, partners alternate plank and squat shuffles, increasing by 2x each round. Mosey back to the asphalt playground for a set of

11’s – WWII’s and star jumps followed by the finale of

Plate #3 – 5 min timer, partner for crab cakes and burpees – ascending by 1x each round

Back to the flag for Numberama, Namerama, Announcements (zilch) and YHC took us out.

It’s always a pleasure to get out with brothers and start the morning right. Bodos, EF and YHC were reminiscing to the good old days of radio and call in requests. One radio show had a “name that sound” game & we decided the “whoolpfh” of wet t shirts being yanked off the pavement during WWII’s is one sound that would be unmistakable for the F3 nation and perhaps no one else.

Until next time GP