Tag: Hoedown

6 of us showed up this morning to a Q-less AO and the bright moon as our only light (well, except for Hitchhiker’s headlamp). Got the hot potato going, starting with Doozy.

COP, then Doozy’s standby Mankiller, which should be renamed Calfkiller.

Pass to Hitchhiker. Dora: one partner run to the far end of the blacktop. 100 merkins, 200 LBCs, 300 squats.

Pass to Flipper, stay on the blacktop. Bearcrawl to Fence, 10 Donkey Kicks, Crabwalk back // Partner carry to fence, 10 Buya Merkins, Partner carry back // Partner run to fence, 10 Donkey kicks, run back, while other partner is balls to the wall

Pass to Bodos, mosey to the field. Triple Check, Partner 1: Run to the Bars for 5 pull ups, run back // Partner 2: Dips on the bench // Partner 3: Flutter kicks

Relay race on the field, teams of 3. Run to the soccer goal, 5 burpees, run back, tag the next guy. Mountain climbers while waiting.

Pass to Corned Beef, mosey back to blacktop. Triple check. 2 guys Partner Leg Toss, 1 guy run to the fence and back.

Mosey back to the flag for a quick Mary.

Numberama, Namerama, COT.

A day after the Super Bowl, we started talking about the performance of Jennifer Lopez and Shakira. 6 gathered for the workout on a lovely Monday morning without Q so it was a hot potato. Here is how it went down:

We wanted to make sure that Splinter did Q this morning so he first started off. COP – 10x Don Quixotes, 10x Russian Soldiers, 15x Arm Circles, small then large, 10x Copperhead Squats (performed as Prisoner Squats), 20x High KneesDora by the bike racks. 100 bike rack merkins, 200 SSH, 300 curb jumps. Run to the tuckahoe sign and back. Pass to EF Hutton.

EF Hutton took us out to the uphill at the parking lot. His all time favorite 75 Burpees as a team while the other partner Bernie Sanders up the hill 3 times. Then Heals to Heaven 20 in cadence. Pass to Garbage Plate.

Garbage Plate took us out to the octagonal area in the basketball court. We started of 3 rounds of 30 dips and 30 squat and then we got into the octagonal area. We did 15 merkins as a ring of fire and then we did 2 rounds of clockwise bearclawls. (Correct me if I am wrong.) Pass to Handshake.

Handshake led us to do triple jack as a team: one partner ran around the block, second partner put his foot on the wall, and last one did world war 2 sit ups. Pass to Hitchhiker.

Hitchhiker took us back to the parking lot. Partner up. 3 rounds of one partner ran to the other side of the parking lot and back and the other partner did “kimchi” twist (a.k.a leg wiper exercise). Pass to Linkedin.

Linkedin said, “time’s up!”

Announcements:
Linkedin got a job and he will start working in two weeks.

Please let me know if I forgot anything.

Yesterday morning in the hills north of Los Angeles, the sporting world lost one its great stewards of the game played in gyms across the globe Kobe Bryant. Bryant, along with his daughter Gianna, and 7 other fathers, mothers, daughters and sons perished in a helicopter trip turned into tragedy. Love him or hate him, on or off the court, the world lost a master in his craft. Today’s HoeDown served as a statistical memorandum to “The Black Mamba.”

COP

Mosey to the bottom of Lindsay Court, a variant from the norm, much like Mr. Bryant, who jumped from High School to the Pros.

Circle up, F3 Welcome, Mantra and disclaimer.

• 24 SSHs – #24 will be retired in the NBA
• 8 DQs – The OG Number
• 20 Imperial Walkers – # of NBA Seasons
• 18 Russian Soldiers – All Star Game Appearances
• 9 Merkins – To The Lost
• Arm Circles. Warm? Let’s Boogie.

The Thang

Mosey back to the Bus Loop for our first (of 2) triple check – Kobe’s 2 scoring titles

• Pace Care: Run the Bus Loop
• People’s Chair
• WWIIs

Boxing Cockroaches 3 sets of 20 reps => Kobe dropped 60 in his last ballgame.

Mosey to the blacktop for a circuit – 3 rounds mosey to and from the fence, at the fence perform

• 2 burpees – 2 US Gold Medals
• 10 hand release merkins – career 30% 3pt FG shooter)
• 27 monkey humpers – career high of 81 points on Jan 22, 2006 vs Toronto Raptors
• Plankarama for the six

Second Triple Check – 2 NBA Finals MVPs

• Pace Car – Run to and from the jungle gym, perform 3 pullups (9x NBA First Team All Defense)
• Donkey Kicks
• Jump Squats, gotta work on that jumper
• algore for the six

Improv

• around the clock merkins
• 4 minutes of mary (LBCs, flutter kicks, alabama prom dates, 60 seconds of six inches)

Numberama, Namerama, YHC took us out.

The darkest AO in Richmond continues to live up to its name with near pitch black conditions as the PAX moseyed to the bottom of Lindsay. Seeking a guiding light YHC changed course and shot back towards TES. The news surrounding the sporting world played a heavy hand in YHC’s beatdown for this edition of HoeDown. Kobe played nemesis to all that faced him. He broke my heart as a 7 year old when it became apparent he’d never don the teal and purple. I watched from 3000 miles away as he set the basketball world on fire for the next 2 decades. A master of his craft and influencer of a game that controls my home state from November to April, or May if we’re lucky. I tip my cap to The Black Mamba, The Greatest Charlotte Hornet who never was .

Enjoyed it fellas! SYITG

8 cold but otherwise well conditioned men arrived and eagerly gathered in the gloom at Hoedown this morning.

COP

DQ’s, Helicopters, Cherry Pickers, flutter kicks and Kimchi twists

Mosey to the teacher parking lot for Man killers

Mosey to the ADA compliant sidewalk – as usual YHC was trying to make things up on the fly and failed. YHC decided to try to use the hand rails jumping from side to side but quickly realized the drop off on the outside could really get someone hurt, switch to dips.

Mosey to the court for four corners.

10 – Merkins, 20 – WWII, 30 – Plank Jacks, 40 – Squats

Mosey around to the bottom parking lot

11’s start with 10 – Merkins Bernie sanders across the parking lot up the small hill 1 – Monkey Humpers

Mosey to the lower parking lot arrows follow them around in a Crab walk stopping at each arrow with 3 Merkins

Mosey to side of lower Parking lot and partner up partner 1 – WWII partner 2 – run the length of the parking lot and back (X3)

YHC wanted to use the small hill again and there was time left on the clock so 11’s on the hill. At the bottom 10 – Decline merkins at the top 1 – Inline merkin so on and so forth

Back to the flag – 2 minutes still on the clock finish out with some American Hammers

Number/Names YHC took us out

NMS:

When YHC was in the Navy on of his good friends would always say that “we are in deep Kimchi” whenever things got heated. YHC never asked what Kimchi meant but assumed it meant shit. YHC decided to ask Hitch Hiker what it really meant, Hitchhiker informed YHC that it actually is a way to make cabbage. However Cabbage twists does not sound as menacing as Shit Twists, so you do you and call them as you see them.

10 strong gathered in the Hoedown gloom this morning for some Monday morning fun. Here’s how it went:

Warmup – Mosey to Tuckahoe front yard for SSH x 20, DQ x 10, IW x 10, 5 Burpees OYO, Wide grip Merkins 10x, Superman 10x.

The meat and potatoes – Mosey to a prior unknown Hoedown region; the Far Corner (the hill and clearing along Lindsay Drive beyond the parking lot). Start with a set of 11’s on the hill, jog down and Bernie on the way up with HRM’s and Copperhead Squats. Followed up with 30x decline partner WWII’s on the hill then alternate wheelbarrow back to the parking lot.

After departing the Far Corner we had opportunity for three (3) five minute stations. A running 5 minute clock was started at each station with an ascending count (2…4…6…8….. until time is called), each partner alternating exercises.

Station 1 (gaga pit): Dips with recovery flutter kicks

Station 2 (back field): Donkey Kicks with recovery plank

Station 3 (front sign): Burpees with recovery Al Gore

Mosey to the flag for a minute of American hammers & reverse crunches.

Numberama, Namerama, Announcements & YHC took us out

Reminder to order your F3 swag from DTH by close of business on Wednesday. Looking for 5 more orders. Link is here:

https://f3.mudgear.com/products/f3-rva-shirt-pre-order”

Moleskine: Definitely great to get out of the fart sack this morning & start the week of right with everyone. Happy to see a Slurpee resurgence and some winter tour travelers. Also thankful for no signs of pets around the no pet signs per Handshake’s observation… Until next time, GP.

Sixteen studs came out to the first Hoedown of the decade. With Mid 30s temps and darkness across the AO mosey’d to the front of school for:

COP: SSH, Imperial Walkers, Helicopters, Arm Circles, Merkins, LBCs, & Don Qs. Pass a cold week-old Potato to Splinter. Splinter took us back to the parking lot for 11s: Imperial Squat Walkers & Derkins. Splinter passed Q back to YHC, over to blacktop. 4 Corners: 10 burpees, 20 V-Ups, 30 Merkins, & 40 Jump Squats. 2nd round increase all reps by 5.

Back down to parking lot, quick elbow plank & 20 Pickle Pounders. Then follow the arrows: Crab Walk arrow loop, 3 Hand-release Merkins each arrow. Head over to the flag for Mary: Flutterkicks, Hello Dollys, APDs, Kimchi Twists, American Hammers. YHC took us out.

NMS – Great to have 16 out to start new year. Lots of new faces and old ones we haven’t seen in a while. A Slurpee sighting in the gloom is always a good thing.

YHC was hoping Splinter would be in attendance to pass him the Q without his prior knowledge. He promptly dropped the 11s on us. Backwards running in the pitch black is always a good call. But somehow Gomer Pyle did not hurt himself during the 11s.

Mr Holland was back to form, looks like he back is better. Kimchi Twists are all the rage at hoedown so YHC felt compelled to drop them on the larger pax. Maybe Doozy while take them down SOJ soon.

Prayers for Offshore’s In-Laws. Winter Tour is in full swing. Also YHC has taken the liberty of creating an F3RVA group on Slack. Be on the lookout for invites via email. Other F3 regions are using this to good effect and with new year YHC wanted to give it a try.

Announcements: T Shirt order see link below:

SPREAD THE WORD – GET YOUR T-SHIRT ORDERS IN THIS WEEK
https://f3.mudgear.com/products/f3-rva-shirt-pre-order

7 of RVA’s most coolest cats attended a Q-less Hoedown and this is what transpired:

Upchuck – kicked it off by a wrong-way mosey around the loop and moved into the COP

Gomer Pyle – finished off the COP and moved to the Loop to Bear Crawl between arrows and 10 Merkins at each arrow for the first half, then Crabwalks with WWII’s for the second half

Garbage Plate – Lungs across the Parking Lot a then another wrong-way run around the loop (thanks Upchuck) followed by a People’s Chair. Lastly a Crawl Bear up the ramp to the Door.

Hitchhiker – Partner up on Recess Blacktop – first partner runs to opposite fence and back (that Blacktop is a Slipping Slide when wet) second partner completes Kimchi Twist ***new exercise brought to us by Hitchiker borrowed from his military service time*** Rinse and repeat 3 times

Handshake – Partner Wheelbarrow from steps up to the Ramp and then to the Door, switch when needed.

BoBerry – excellent 10 count, best. one. ever.

Handshake – Triple Check – Partner 1 Runs and 5 pull ups, Partner 2 WWII’s, Partner 3 Donkey Kicks

Time ended.

Announcements:

Convergence at The Forge at 7:00 on January 1st (Huguenot High School) brought to you by Dr. Tryhard. Coffeteria to follow at the Einstein’s Bagels at Stony Point (shopping center, not the mall).

Gomer Pyle is looking to start a West End run on Friday’s. At this moment Deep Run Park is being thrown around, but during the winter (at least) the Gates would not be open in time. It would be a great way to bring more West Enders into the F3 fold.

NMS – Hot Potatoes are rare at Hoedown, but they are always fun. It was nice to see Boberry come from the Brandermill/Woodlake area. Also it appears Hitchhiker is becoming a regular at Hoedown. Splinter was saddened by not having enough time for him. He said he was planning on completing 1 minute of Burpees if time had allotted.

We finished with Coffee at Starbucks. Everyone but Splinter was in attendance, YHC thinks his feelings were still hurt even though he said something about needing to go home so his M going could exercise.

YHC has enjoyed his time with the men of Hoedown. YHC looks forward to 2020 with you men.

14 Strong attended and conquered today’s edition of Hoedown! After everyone found the correct entrance to the parking lot(some hit the bus loop at first and then corrected themselves), it was time to take off.

Mosey to the front of the school and circle up for:

COP:

SSH’s x 20

DQ’s x 15

Russian Soldiers x 15

Copperhead Squats x 10

LBC’s x 25

Scorpion Kicks x 15

Tempo Merkins x 15

Mosey to the field behind school and line up on wall for:

10 Donkey Kicks, Bear Crawl halfway across, 5 Burpees, Run to Pull Up Bars and complete 5 Pull Ups, run back to wall.

15 Donkey Kicks, Lunge halfway, 10 Burpees, Run to Pull Up Bars and complete 7 Pull Ups, run back to wall.

20 Donkey Kicks, Backwards Run across field 10 Hand Release Merkins, Run back to wall. Wall Sit for the six.

Mosey to blacktop for 4 Corners:

Corner 1: Dive Bombers x 10

Corner 2: WWII’s x 20

Corner 3: Lt. Dan’s x 30

Corner 4: Squats x 40

Al Gore for the six

Mosey to the Asphalt Hill and grab some hill about halfway up for:

Clock Work Merkins:

1 at 1:00, 2 at 2:00, 3 at 3:00 and so on until 12 at 12:00

Mosey to Bus Loop for Triple Check:

Partner 1 runs the loop

Partner 2 does Flutter Kicks

Partner 3 does 5 Chicken Peckers on wall then holds Balls to the Wall until runner gets back. 3 Rounds.

Upchuck leads Plank-a-rama because YHC is slow getting back.

Mosey to railings and partner up for 3 rounds x 7 Jerkins each partner.

Mosey to the VSF for Mary:

Heels to Heaven, Alabama Prom Dates, Reverse Crunches, American Hammers and hold 6 Inches for 40 seconds.

Numberama, Namerama, Announcements and YHC took us out!

Announcements:

Upchuck has Christmas Day WDOG Q. He has no theme.

If you need a Christmas Eve church service tomorrow, see Bodos. He is only preaching 5 different times! 🙂

New Year’s Convergence? Only Q I see signed up for that day so far is DTH! What say you?

NMS:

YHC hasn’t been able to post at Hoedown since the Summer due to his family’s early morning school rush, so it was nice to finally get back out there and lead you men! Well done to all! Obviously, the Q was dragging because of lack of consistent posting, but nonetheless, YHC is glad you let me come back out and lead without giving me too hard of a time.

Men, please remember what Christmas is actually about. Jesus Christ our Messiah and Savior, was born in order to show love to all and teach the Good News only to die to save you and I from our sins, because we are all sinners! Forget about the stress that comes with the Holiday season and sit back and enjoy what you have in your life: God, Salvation, Family, Friends, Health and F3 Brothers!

Merry Christmas to all!

Kubota

A terrific 10 took over Tuckahoe for another edition of Monday’s HoeDown. With YHC reeling from a weekend full of holiday food, drink and cheer it was time to detox. Utilizing Handshake’s timing gadget, 530 hit and it was time to boogie.

COP

Mosey a lap around the carpool loop to the Teacher’s Lot for COP.

F3 Welcome, Disclaimer and Mantra.

SSH, Imperial Walkers, DQs, Plank Jacks, Hello Dollies, Rosalitas, Alabama Prom Dates, LBCs, Arm Circles. Warm? Mosey to the blacktop.

Exercise I – Dora

Put on those runnin’ shoes. All the way to the fence and back.

100 Merkins, 200 Jump Squats, 300 2- count flutter kicks

algore for the six.

Exercise II – Triple Check

Mosey up to the TES ball fields

Pace Car: Run to and from the Building to the Playground, perform 5 pullups

Remainder of team: donkey kicks and People’s Chair

People’s Chair for the Six.

Exercise III – Merkin Centipede

Utilizing the cover of the sidewalk with awnings, 5 merkins as we snake down the sidewalk. PAX holds plank. 5 rounds for each PAX.

Arm Circles superset.

Exercise IV – Mini Jacob’s Ladder

3 car pool loops, up to 3 burpees.

Handshake led flutter kicks for the six.

Mary

100 seconds of LBCs till the horn.

Numberama, Namerama, Viral took us out.

Sluggish Mondays are a great reminder of the fitness F of F3. Appreciate everyone grinding it out this morning.

Announcements

• 12 days of Xmas tomorrow @ NoToll
• Upchuck has WDog Q on Xmas
• Please be with those named and unnamed during the prayers this morning. Many PAX members are dealing with sick family members, injuries, and general holiday stress. Lean in for the understanding and trust the journey.

Have a great day fellas! SYITG.

Baseball has always been an enormous part of my life. Since as long as I could remember I loved playing the game, watching the game and generally being around the game. I have no idea where the passion came from, neither my Mom or my Dad had any interest in it at all when I was growing up. I don’t remember an uncle or a friend introducing it to me. I guess I just found it when I was young, and it stuck.

I was incredibly blessed to be born left handed. For that reason, and really that reason only, I was able to play baseball in college. Left handed pitchers are hard to come by, and I was one…and I guess, all things considered, I was good enough for some college coach to recruit me and want me to play for their team.

Spending four years on a college baseball team was pretty much like spending four years of my life in a sitcom. It was non-stop laughter. Not stop jokes. And absolutely non-stop ball busting. I mean, Professional Ball Busting.

Look, no doubt, we can give eachother a hard time at an AO…and it’s funny and we all get a kick out of it. But it PALES, dramatically, to somewhat intelligent baseball players in college…many of whom were from above the Mason Dixon Line.

Not surprisingly, it took some time to get used to. Early on my freshman year…and, honestly, throughout my whole career, I was a pretty easy target. Put a non athletic left handed pitcher with a big nose on the squad with those guys and it’s like throwing chum in shark infested waters.

I can distinctly remember calling home and lamenting to my Mom. (Who else are you going to lament to, in that case…the strength coach?) And Mom would remind me about her first job when we moved to NOVA when I was 16. Mom worked for the Fairfax Government in the adoption services division. Here she was, this distinctly southern woman working with all these government working grizzled veterans. What she would tell me is this…

“David, you just have to keep being yourself. Keep loving on them. Keep ‘killing them with your kindness’ and they’ll soon figure out that you are genuinely that nice…and they won’t help but like you.”

At the time, it was counter to the advice I wanted, which was “just punch them in the face”. But in the end, it was about the only way I knew how to handle the situation (do you know any un-athletic left handed pitchers who could win a fight? Me either.)

There were times during college that I was close to pulling the rip cord and wanted to transfer. It just wasn’t worth it in the end, I thought. But I heeded Mom’s advice and did what she told me to do.

All those guys are really good friends of mine now. Mom was exactly right. I go to football tailgates and it’s all laughs and hugs and chuckles. They still bust my balls…but usually pretty funny and well deserved. Again, Mom was exactly right.

So here’s to you, Sandy Robinson…here’s to you bee-bopping into that 5th floor in Fairfax County with a smile on your face…just loving on those county government workers until they loved you right back. I hope you know how much I miss getting a bit of that love here on earth.

The Thang

Donald Quixote X12

Helicopters X9

Side Straddle Hops X42

Arm Circles X15, Reverso X 15 (did this twice)

Russian Soldiers X12

Hillbillies X15

Arm Circles X15, Reverso X 15 (twice)

Mosey to the west end of the TES Blacktop for baseball-esque agilities.

Head East at your own pace on the Blacktop. At the end do 5 burpees. Head back and do 5 mercans.

PAX then did the following agilities Kareokes

Ballerinas

Straight Steal of 2nd

Left Handed Pickoff Move Steal (Needs to be a better tutorial on this) (twice)

Tag Up at Third

Mosey to the Bottom of Lindsay

Explained “Bat Pole’s” to the PAX. A Bat Pole is when you run with your hands over your head, as if you were holding a bat over your head. The Genesis of this was when our team got caught violating curfew one night and the next day we had to run with a weighted bat over our head for about 45 minutes.

Bat Pole run halfway up Lindsay and Back

42 Lunges to halfway up Lindsay and Bat Pole Back

Bat Pole Arm Circles…clockwise, counter clockwise…X9

Bat Pole run halfway up Lindsay

Partner Up….Partner Bear Crawls while other runs to the top of Lindsay. Rotate

Bat Pole Arm Circles, clockwise/counterclockwise…X9

Bat Pole run to the bottom of Lindsay

42 Lunges up Lindsay, Bat Pole run to the top

Arm Circles X15

Back to the Flag