Tag: Hoedown

Ten of RVA’s finest convened in a dark parking lot to start the week out strong. Here’s what transpired:

COP: Mosey to back lot at Third Church office building. Deadman hang // Helicopters // DQs // Imperial Walkers // Ukranian Soldiers // 1 legged APDs // LBCs // Hand release Merkinss // Inverted Crabcakes // Elbow Plank to Pickle Pounders // SSHs

Elevens: Bear crawl to other side of the lot, 10 Merkins, Jog back to where you started, 1 Squat. 9 then 2, 8 then 3, and so on.

Triple Check: Mosey up to the middle Third lot and each triad grabs a coupon. Round of 3s: Squat Thrusters // WW2s // Run the circle. Round of 2s: Kettle Bell swings // American Hammers // Run the circle. Round of 1: Block Burpees // WW2s // Sprint the circle.

Grab a partner and a coupon. Round 1: Each partner 30 Curls while other other partner APDs. Round 2: 30 Shoulder Presses // Copperhead squats. Round 3: 30 Bench Press // SSHs. Round 4: 30 Body Rows // High Knees. Mosey to back lot of Third Church

Suicide + Burpees. Sprint to the end of the lot, 1 Burpee, rest 5 seconds. Sprint to other end, 2 Burpees, rest 5 seconds. Repeat until the Q says stop. Mosey back to the flag.

NMS: Great to have slightly cooler temps and a light breeze. Math was a bit messed up today – thought we had 9 guys for triple check but had one extra, then thought we needed 6 coupons for partner work but only needed 5. Arithmetic is not YHC’s strong subject.

7 at Hoedown today. Here’s how it went.

Parking lot at the corner

10 Lunge Twist Right

10 Lunge Twist Left

10 Travolta Right

10 Travolta Left

20 Rocky Balboas (toe taps in a plank position)

20 Deep Mountain Climbers

10 Alabama Prom Date (one-legged) Right

10 Alabama Prom Date (one-legged) Left

Upper Parking lot

5 minutes of burpees

Wall Courtyard: 15 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 Lalannes (People’s chair) in cadence, 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 Muhamad Ali (People’s chair) in cadence, 10 Dirty Hookups in cadence, 15 Donkey Kix OYO

Playground: Teams of three

Timer: 10 Pull-ups, Dips, WWIIs: Clockwise rotation: 3X

Upper Parking lot: Pair Up

Bear Crawl to middle: 10 Hand slap Merkins, Mosey back: 3x

Wall Courtyard: 11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

Run around the circular (oval) driveway

Grassy area in the middle:

20 Dollies

20 Heels to Heaven

10 Merkins

60 second leg lift

Tuckahoe Takeover must be over because I was able to sign up for the Q. It’s now starting to get warm in the morning. It wasn’t quite 70 degrees but it was humid. Get ready for the summer! Drink lots of liquids beforehand. And maybe bring something to drink after the workout is over.

Prayers for Lab Rat, Whitesnake’s neighbor, Pinto and the people of Ukraine.

Announcements

May 30 Memorial Day convergence.

June 4 Blood Drive at Epiphany Lutheran, Please sign up to donate blood at Redcrossblood.org. Also, we need some assistance with the blood drive, You can sign up to help with the Q-signup sheet. There is a tab (worksheet) for the Blood Drive. Less than 3 weeks to go. We have 6 donors out of 37 slots.

 

 

A cool 10 broke double digits for one of the first Tuckahoe Takeover workouts of the week.

After admiring the alignment of what appeared to be four planets from atop the hill, the clock chimed 530 and off we went for COP.

Deadman Hangs, Scorpion Kicks, Hill Billies, Helicopters, Don Quixote got us warmed up.

While on the blacktop sea, we did incremental 4 Corners:

10 Copperhead Squats

10 Copperhead Squats, 20 LBC

10 Copperhead Squats, 20 LBC, 30 Flutter Kicks

10 Copperhead Squats, 20 LBC, 30 Flutter Kicks, 40 Mountain Climbers

Off to the field for a Triple Check – Dips, Bench Step Up, 10 Hanging Leg Lifts as the timer.

Over to the walkway for a Pigskin Special: 11s with Bulgarian Squat Splits and Derkins. Lots of fun!

Over to the grass for Jack Webb – 1 Merkin: 4 Arm Presses: 8 Arm Circles with 10 iterations.

To the parking lot for Lindsays: Box Cutters and Carolina Dry Docks; Bear Crawl between arrows. We got about half way through and were disrupted by a teacher car.

We finished the day off with some American Hammers.

YHC took us out.

Announcements:

• Memorial Day Convergence at 7 am
• June 4 – Donate blood or trek to the Bridge

10 hardened scholars took to the dark streets of Tuckahoe to start the week with a sweat. According to the maintenance worker setting out cones this is what was rumored to have occured…

Mosey down to the end of Lindsey Ct. for F3 disclaimer and introductions. Warm ups included in no particular order SSH, DQ, Jazzercise, Cherry Pickers, Arm Stretches, Imperial Walkers, Ukrainian Solders.

Everyone is warm so lets get back up the hill. Partner up. One person runs to the top and returns while other partner Bear Crawls, then Lunges, then Jumping Herpes. Meet at the top then slow mosey to the basketball court.

Love in an Elevator – 4 corners: 10 HR Merkins, 20 WWII’s, 30 Squats, 40 Monkey Humpers. Lady of the Night while you stop at every corner to repeat the previous exercises.

Still time left on the clock – BTTF for 5 minutes of Broga to work out the kinks.

Names, Numbers, Announcements, Prayers, YHC took us out (poorly by Bodos standards)

Blood Drive June 4th – Needs volunteers to run the event and give blood. See Pigskin for Details.

Memorial Day Convergence – 7 am at Browns Island. Gomer is leading with Hitch bringing Coffee.

NMS: Great job this morning fellas. 4 corners was brutal in the warmer conditions but you gents crushed it. Not much mumble chatter. Broga was selected over 11’s as my arms were done. Always good to get back out to Hoedown to start the week off right. Thank you for the opportunity to spend the morning with you guys. YHC is going to sign up for Bodo’s public speaking classes this fall.

11 at Hoedown today for a new set of exercises from YHC. Riddle: How to you explain ‘clockwise’ to people who are used to digital clocks?

 

Mosey to the Corner Parking Lot

20 SSHs

10 Arm Slap Merkins

20 Deep Mountain Climbers

20 IWs

10 Diamond Merkins

15 Gorilla Jacks

Stretch

20 Squats

10 Stagger Arm Merkins

20 Heels to Heaven

15 Star Jax

10 Stagger Arm Merkins

Stretching

To the upper Parking Lot

Burpee Bear Crawl from mid court to edge

Crab Walk back

To the grassy area in back

Divide into three groups; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Cycle clockwise. To be fair, I didn’t announce the direction of rotation until EF Hutton asked.

To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

To the rails for 10 Bulgarian Split squats each leg, 10 derkins, 9 and 9, 8 and 8 etc.

To the lower parking lot for

3X 20 WWII, mosey, bernie up the hill and return

To the petting zoo (there was a tent up for a petting zoo at the school this past weekend.) for

Heels to heaven and a 60 count 6-inch leg lift.

I don’t know about the rest of you but I was tired.

Announcements:

June 4: We have 2 events

Convergence with Charlottesville and with men who are serving time or on probation. We would like RVA to do this once a month, 3^rd Saturday to help lead with Vinny(?) from Charlotteville. It’s 1 hour from Midlo, followed with BBQ. Sorry I’m a little weak on the details but see Flatline for questions or additional details. F3 did something similar in Charlotte with a group of men in recovery from alcohol and drug addiction. The group was in-town so travel was real easy. This was rewarding. I went several times and lead exercises. I was always impressed with both the people there and the men from F3 who supported this. It’s a great opportunity to not only get in some exercise but to support men in the community who need a little support.

AND, if that doesn’t work out for you, you have another opportunity! Blood drive from 10 to 3 at Epiphany Lutheran (west end of Monument where it intersects with Horsepen.

 

7 Hoedown regulars and one out of towner joined for a post-Easter beatdown and this is what transpired

Mosey to the bottom of Lindsay for a COP with various exercises

Partner up for a Catch me if you Can. P1 does 5 WWII’s and P2 Bernies up the hill, then switch

Mosey over to West Drive and partner up for a Dora. 100 Merkins, 150 WWII’s, 200 Jump Squats. However each partner did half of the exercises

Mosey to Trinity UMC Parking Lot with Splinters route (aka the long way) for a Four Corners. Corner 1 (10) HRM’s (20) WWII’s and repeat at each corner.

Mosey back to the flag for a quick Ring of Fire

Announcements – Pigskin is hosting another Blood Drive on Saturday, June 4th at Epiphany Lutheran at the corner of Monument and Horsepen. Punisher is hosting its weekly? Happy Hour today. There will be a Merkin followed by drinking.

Prayer Requests – Ukraine, Labrat, Tryhards sister

Moleskin – it was a tame and quiet day today. Multiple regulars not in attendance but it was still solid numbers. We were all happy that the rain didn’t come during the beatdown, especially with the cooler temperatures.

A nefarious nine assembled in The Gloom for the latest edition of Hoedown. Weather conditions remained 70 and sunny. According to the two guys chatting at the edge of the Hoedown parking lot, the following quite possibly happened:

Mosey along Forest to the 3rd Church Parking lot for The COP:

Side Straddle Hops
Don Quixotes
Dead Man Hang
Stretch to the Sky (there’s some yoga name that YHC forgets)
Arm Circles (only big ones – none of this small stuff). Backwards, too.
Hand Release Merkins
Reverse Crunches
Rosalitas

Mosey to the Walgreen’s Parking Lot for a Triple Check

Pax 1: Run the perimeter of the lot
Pax 2: Monkey bumpers or squats (Dealer’s choice)
Pax 3: Flutter kicks

Mosey to the exact same spot for 11’s

Decline merkins on the grassy knoll
WWIIs along the sidewalk
Mosey back and forth

Mosey to the 3rd Church Alternate Lot

Dora 50-100-150 (and run the loop CLOCKWISE)

50 Squat Thrusters
100 curls
150 snow angels

There were 9 PAX, so this went, according to Gomer, quickly. No worries, let’s run it back.

2nd Round (Run the loop counter-clockwise)

150 Squat Thrusters
100 curls
50 snow angels

More squat thrusters meant more harder.

Mosey back to the VSF. Numbers, names, YHC took us out.

Announcements and Requests:

Prayers for YHC’s buddy Greg who lost him mom to ALS last week.
Prayers for Handshake and his grandmother, who is in hospice. May she be welcomed home peacefully.

Breaking Bread sign ups are ready for May – October. This is a great opportunity to show how F3 men help in the community. Sign up, make a meal for some folks in need (maybe enlist your M and 2.0s to help!), deliver the meal, and reap the rewards of knowing you helped several humans. Sign up on the Q sheet.

UpChuck spits the bit.

Garbage Plate showed up at the last second this morning to round out a perfect Triple-Check-ready nine. We took off in the gloom at 0530 ready for a new week. Here’s what happened:

COP in the parking lot behind the Center for Christian Counseling : Arm Circles // Helicopters // DQs // Ukranian Soldiers // Crabcakes // Hand release merkins // LBCs// Inverted Crab Cakes // Elbow Plank // Pickle Pounders // SSHs. Mosey to Lot behind Third Church

1st & 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 to middle Third lot.

Triple Check: each triad grab a coupon. Round 1: P1 Squat Thrusters // P2 WW2s // P3 Run the loop. Round 2: P1 Curls // P2 Flutter Kicks // P3 Run to end of lot, bernie sanders back. Mosey around TES to the field behind the school.

Lindsays: Start with 30 Swerkins (pumping leg exercise on the swing set), 10 Jump Squats. Next round, 25 and 15, and so on.

Numberama, Namerama, YHC took us out

NMS: Spring break week for public school kids meant a slightly smaller group, but lots of fun with us 9 knuckleheads. Coffeeteria afterwards included stories about the surprising vocations of strangers encountered while traveling.

Sweet Sixteen, Elite Eight, Final Four… and a Perfect Dozen at a crisp Hoedown today. Here’s how we rolled:

COP: Active mosey a couple times around the bus loop with high knees, butt kickers and karaoke to the teacher’s parking lot for 20xSSH, DMH, 10xHC, 10xLBC, 10x leg lifts each side & 10x crowd favorite Scorpion Kicks. Enough warm up and walked towards the glow of the Tuckahoe sign to kick things off.

Big Dora: 50x Big Boy Sit-ups, 100x HRM, 150x WWII, 200x MHs, timer runs to the front school walkway and back. Various Al Gore for the six. Mosey to the asphalt hill

Triple Check: Crawl bear up asphalt ridge, pop squats and deconstructed LBC’s to round out the relatively quick triple. Plank for the six. Fudd has moved to Colorado. Mosey to the top of Lindsay.

Lindsay Hill: Partner up to lunge to the bottom, timer runs down and Bernies up. 30x OYO Heels to heaven at the bottom. New partners & climb out with alternating inchworm and ape walk. About 1/2 way up we called the audible to head back to the flag

Numberama, Namerama, Announcements (West end 2nd F starting back up), and YHC took us out.

Great work this morning gents. Still amazed Faceplant confidently predicted a win on 3/15 and now has 3 of the final 4 in his bracket…. Always a pleasure to bring back some obscure exercises for Handshake and happy to welcome Marv after the long boot camp hibernation. SYITG ~GP

At Hoedown today, I mostly recycled my standard workout. Bitch, bitch, bitch. It looks like I need to come up with something new. However, I’ll note, that for Trainer, it was all new. This is his second workout, and his first with me as Q.

Warmup: Corner Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

Warmup: Upper Parking lot: 20 IWs, 10 Diamond Merkins, 15 Ukrainian Hammers, stretching exercise

Warmup: Corner Parking lot: 20 Ukrainian Soldiers, 10 Wide Arm Merkins, 15 Crunchy Frogs, stretching exercise

Warmup: Upper Parking lot: 10 Lunges, 10 Merkins, 20 Dollies, stretching exercise

Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

Upper parking lot: 5 minutes of burpees

Railings: Dips and Derkins: 10 each, then 9 each, etc.

Up to the grassy area behind the school: Quadruple check: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Step ups, Partner 3 does Reverse crunch and Partner 4 does wall sit with air press. 2 times

Wall Courtyard: Alternating arm raise from Plank position

One legged Alabama Prom Date

60 count 6 inch leg lift

 

Announcements:

8 mile run at RAMM on April 15. Get there in sufficient time to be done at 6:15.