Tag: Hoedown

A resurgent thirteen found their way to the darkest AO in RVA to start the week with a banger of a leg smoker. 

Long mosey down Forest through the neighborhood and back to the school blacktop.

COP (IC)

• DQs
• Arm Circles
• Copperhead Squats
• Russian Soldiers
• Imperial Walkers
• Cherry Pickers
• Jack Webb – Legs (1:4 ratio up to 9:36) – pause for LBCs in middle
  • Jump Squats/ Monkey Humpers

Mosey to bottom of the hill

• 11s (Bernie Up) – 2ct Lunges/ Crunchy Frogs

Mosey to back lot

• Triple Check – Donkey Kicks, Dips, Run

Mosey back to the hill

• Clockwork Merkins

Long mosey through neighborhood to Forest, back up hill to the flag

• PLTs – 3×20
• Burpee Minute

Numberama, Nameorama, COT

MOLESKIN

Apologies to Duke and Honeymoon for repeating the Jack Webb leg routine from DaVille a few weeks back, but legs were the hot topic of the day, and monkey humpers were the prescribed medicine.  Pair that with 55 2ct lunges and 10 Bernies up the hill and the legs were screaming.  Great to be back at Hoedown and see strong numbers after a bit of a hiatus.  Welcome Voicemail a few weeks into F3 and his FNG Tubbs, first time for YHC bringing about a splashing of merlot.  Glad no one turned an ankle moseying down Forest, not sure that can be counted as a sidewalk. 

ANNOUNCEMENTS

Amateur RAMM Gears Friday

Labor Day convergence – Timberwolf

HDHH – this Wednesday at Kuba Kuba Dos

Retreat in September, sign up for Cornhole tournament

Four eager gentlemen gathered under the waning crescent for this morning’s iteration of Hoedown. Toto gathered his thoughts in his car, then emerged and off we went for an irregular old glory.

Grab the flag and head south on Forest. Through the parking lot, left on Crest, left on Sunset, right on Lakewood, left on Hillsdale, wave to a sleeping Lockjaw, left on West Drive, left on Lindsay and back to where the flag was for the completion of the mile.

The Thang

• Run to recycling center for 20 merkins
• Run towards the drop off loop, u-turn back up the stairs and to the gaga court for 20 jump squats
• Up the hill, through the mulch and pick your monkey bar set for 10 pull ups
• Run back through the covered walkway back to the grassy circle for 20 WWIIs

Repeat for 20 minutes then reverse course for the 1 mile back.

5MOM included LBCs, heels to heaven, freddy mercuries, flutter kicks, and american hammers.

Digits, salutations and YHC took us out.

Moleskin

It’s been a long time since YHC has completed an old glory so while YHC was in the car yesterday this popped into mind. No real rectangular options on campus so improvisation was required. All in all it worked well. Kudos to Handshake for leading the way with 4 complete circuits.

Great way to start the day gentlemen. High intensity indeed with the slight elevation changes and the pull-ups mixed in.

Announcements

• HDHH next Wednesday. Meet at Kuba Dos for some hills then 2nd F.

Big data only counted 4 today at Hoedown. Where was everyone else?

A fine 9 fought off the fartsack for YHC’s return Q at HoeDown on a morning with air so thick you could cut it with a knife. The dog days of Summer mornings warrant a beatdown full of ground and pound. Here’s how it looked:

COP

Mosey to the smaller teachers lot. Circle Up.

F3 Welcome, Mantra, Disclaimer.

15 SSH, 15 Imperial Walkers, 15 Russian Soldiers (cadence slowed), 10 DQs, 10 Helicopters, 15 Arm Circles each direction. Warm? Lets boogie.

The Thang

Exercise 1 – Baker’s Dozen/Big 13s

Mosey to the larger teacher’s lot for instructions. One station is counterclockwise around the clock merkins; other side of the parking lot is WWII sit ups. Start at Midnight and work back in time. 12-1….1-12

Al Gore for the Six.

Exercise 2 – Triple Check for Legs

Mosey to the basketball court black top and break out into groups of 3.

• One partner bear crawls down to the fence, lunges back
• One partner jump squats
• One partner people’s chair/wall sits. hit all 3 stations 3x.

Exercise 3 – Triple Check for Upper

Same groups of 3.

• One partner bear crawls down to the fence, lunges back
• One partner does ball to the wall (modify with Carolina Dry Docks)
• One partner completes hand release merkins

Mary

25s of Flutterkicks, Alabama Prom Dates and LBCs.

Numberama, Namerama, YHC took us out.

Brief announcements of Ghost Flag tomorrow at Heartbreak Ridge. Someone advise Bodos on where that AO is.

YHC needed more than just coffee to wake up this morning Appreciate the PAX effort and drive this am, it makes rough(er) morning easier to clock in.

Don’t flop at the week’s start. Get after it this week. Have a great one fellas!

Mid-July calls for all things baseball. Time for the F3 All-Star wiffle ball game. Hoedown was the venue. 05:30, 10 players took the field.

Cleveland Indians Run: PAX lines up on top of the sidewalk railings while one PAX member at a time bear crawls through. Short circuit. Mosey to the playing field.

BP/Infield: Willie Mays Hayes x 10. Helicopters x 10. LBCs x 15. Flutter Kicks x 20. Scorpion Kicks x 10

F3 Baseball (Prostitute Style): 1 LBC at Home Plate. Run to 1B. 10 Burpees. Back to HP for 1 LBC. Back to 1B for 10 Burpees. Run 2B for 20 Merkins. Back to 1B / HP with exercises along the way. Repeat until you reach HP. 3B was 30 2-count American Hammers. HP was 40 WWIIs.

Jose Cansecos (Jack Webbs): 1 to 4 ration. All the way to 10 Merkins and 40 Kneeling Arm Presses.

HR Derby: Each PAX member sees 6 hittable pitches. Calls an exercise x 6 after their plate appearance. Exercises called: Merkins / HR Merkins / Monkey Humpers / Hitchhikers / SSHs / Imperial Walker Burpees / LBCs, among others.

Handshake took us out.

Announcements / Prayers: HDHH next Wed. at Palani Drive. 6 p.m. Ultimate Frisbee tomorrow at HBR. Bring a white and dark shirt. Prayers for Helix’s family, Wojo’s family, and all families that need our support. Prayers for our newest member, FNG Exit Row. Get well soon brother. Your’e one of us now. We’ve got you.

Horse Skin: I always look forward to rolling out this beat down. Hard work on the front end repeats rewards on the back end. That’s what F3 RVA is all about. Push yourself. Have fun along the way.

We saw some real talent on the field today. Kubota threw a no-hitter in HS, but YHC busted him up early today. Hits from both sides of the plate, despite his best efforts to lure me to the mound.

Fireman Ed banged a few deep …

Enjoy the day men. It sure was a fun start. For me anyway.

15 warriors posted for a heavy humidity beatdown at the friendly confines of Tuckahoe Elementary. YHC’s VQ started off with 15 burpees buy-in as the PAX honored YHC’s hours spent in the car with his fiance’s grandparents the day prior. Bought in? Let’s Mosey.

COP

Mosey around the Horseshoe 2x to the lower lot at Forest and Lindsay.

• 20 SSH
• 10 DQs
• 10 Hillbillies
• 10 Merkins

The Thang

Exercise 1 – Catch Me If You Can (2x)

Mosey to the bottom on Lindsay Ct. Partner Up.

First time up the hill -> 3 Merkins while partner Bernie Sanders

Second time up the Hill -> 5 WWIIs while the partner still feels the Bern. Al Gore for the Six.

Exercise 2 – Doras 1-2-3-4-5

PAX moseys to Blacktop. Partner up, runners run to the supersized kiddie pool (following last night’s rain) and back.

• 100 Merkins
• 200 One Count Lunges (Wojo style – Knees to the ground)
• 300 Copperhead Squats
• 400 One count Flutter Kicks
• 500 LBCs

Plank-a-rama for the Six.

Exercise 3 – Curb Crawls

Mosey back to the Horseshoe for Curb Crawls

Bear Crawl back and forth, Merkins (thanks for the correction, Honeydo) 1 up to 5 and back down.

75 Seconds of Mary – Freddie Mercuries or LBCs OYO

Announcements: None.

YHC closed in Prayer. Lift up those we hold dear in our hearts. Remind us to be the HIMs we’re set out to be.

Enjoyed leading the PAX for my first (but certainly not last) Q this morning. The PAX showed out this morning. I fully expected the second stop on The Thang to carry us to stopping time, but the PAX left 7 minutes to make YHC get creative. Y’all earned those Curb Crawls.

YHC’s first workday in Richmond is 2 years to the date. When YHC moved here he new one close friend college that had made RVA home. YHC jumped into a world of unknown. A job change, a new city and and a chance to start over were the cards dealt. While driving back from Florida, with the family (and the future M) that has embraced every bit of this 30 year old knucklehead, it’s clear YHC is living proof the world works in mysterious, but incredibly wonderful ways.

That’s enough floor slappin’ for today. Have an awesome Monday!

As DTH continues his Summer Q Tour, a holy 7 brothers of the star spangled cloth gathered for their daily dose of flagellation. Here’s how they applied the whip:

The THANG:

Mosey to pick-up loop for COP #1:

• Imperial Squat Walkers x10
• Hairy Rockettes x10
• DQ’s x10
• Chilly Jacks (elbow plankjacks) x10
• DR.W’s x10

Mosey to church lot for COP #2:

• DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
• Bear crawl to cross lot
• Exercises: Dive-Bomber Merkins, Ball Dippers, & WWII’s
• ABC’s for the SIX

Mosey back to school blacktop for COP #3:

• Burp&Groin Pyramid – Add 1 Groiner per Burpee, going up from 1-10
• Audible to Plank Jacks to for coming back down 9-1
• Al Gore for the SIX

Mosey up to the Field for COP #4:

• Circle up for Captain Thor In-Cadence
• x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20… uuuggghhhh
• Exhausted, PAX skipped to complete 10:40, with the AmHam’s as single count

Mosey over to the Bars for COP #5:

• Complete x30 pull-ups & x30 jerkins OYO in whatever order desired

Mosey back to the field for COP #4.5 to complete the Captain Thor:

• 6:24, 7:28, 8:32, 9:36
• “Yes Bodos…single count…”

Mosey Back to the Flag for Mary:

• No Cheat Merkins x10 IC
• Flutters x40 IC to run down the clock

COT:

• Counterama #7
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS: 

• Good times with the Hoedown crew & guest Poppa Smurf, keeping it real with some fresh DTH Exicon fun… Hairy Rockettes are the inverse of DQ’s – not a bad Ham stretch actually. YHC had planned a neighborhood mosey to Tuckahoe Park for the Dirty MacDeuce, but a brief drive-by revealed no access from nearby Lindsey Court Rd…oh well. Maybe some future runner-loving Q can take their PAX the long way around. But anyway, the DMD, BurpGroin Pyramid, and Escalating Captain Thor’s all proved sufficiently challenging. So, flagellation successful! Make it a GREAT day gentlemen. 

7 regulars and 1 FNG (welcome Pipeline!) posted this morning in the glorious June dawn.

Mosey to the faculty lot, COP: 25 SSH, arm circles, 10 Helicopters, 10 DQs, 15 merkins, 15 LBCs, 15 Crabcakes.

Mosey to back parking lot of Third Church.

OLD 100

• 100 Squats. Run a lap around the church.
• 90 2x Flutter Kick. Run a lap
• 80 2x Mountain Climbers. Run a lap
• 70 WW2s. Run a lap
• 60 Dips. Run a lap
• 50 Lt. Dans. Run a lap
• 40 LBCs. Run a lap
• 30 Merkins. Run a lap
• 20 Donkey Kicks. Run a lap
• 10 Burpees.

Wait for the Pax. Work back through the exercises from Burpees to Squats, without the runs, half the number.

Back for the COT. Numberama, Namearama (FNG Pipeline), Announcements. YHC prayed us out.

NMS:

My buddy Agony in Charlotte told me about the Old 100, but I’ve not been sure how to help the PAX remember the whole ladder of exercises. So I took the liberty of writing down a weinke with chalk on the parking lot asphalt. My plan after the Old 100 was to play an elaborate game that I set up at 5am with supplies from the church basement. But alas, during the COP the church janitor cleaned the whole thing up. No matter, we wouldn’t have had time for it anyway given how long the Old 100 took. Next time!

Have a great day gents. Live to serve.

11 (including 2 FNGs) started and LabRat joined LIFO to give us an even dozen for a good old sweaty hoedown. It went like this:

Mosey a lap around the parking lot and over to what I assume is the faculty lot for COP, including the following (all IC):

• DQs
• Helicopters
• SSHs
• Copperhead Squats
• Tempo Merkins
• LBCs
• Flutter Kicks

THE THANG:

Short Compounding 4 Corners – Staying in the faculty lot for a compounding 4 corners (waiting for LR) as follows:

• Corner 1 = 10 merkins, run to corner 2
• Corner 2 = 10 merkins, 20 jump squats, lunge to corner 3 (LR ARRIVED)
• Corner 3 = 10 merkins, 20 jump squats, 30 single-count mountain climbers, run to corner 4
• Corner 4 = 10 merkins, 20 jump squats, 30 mountain climbers, 40 APDs, lunge back to corner 1 and plank for the SIX

Mosey over the bus loop and wall for a triple check now with a solid dozen

Triple Check – good old fashioned triple check with Donkey Kicks, Box Cutters and a runner doing the bus loop with the last straight away backwards. Repeato x 3.

Mosey up to the blacktop and partner up.

Dora – Partner 1 runs to the first basketball hoop and does 2 burpees and runs back to switch. Exercises were: 100 HRMs (OUCH!), 200 Squats and 300 2-ct Freddie Mercuries.

Double ROF – PAX in plank and first rotation was 10 merkins. Second rotation was Alternating Shoulder Taps, which turned into shoulder-tap merkins (Thanks Splinter, great idea!).

4 Minutes of Mary: Hello Dollies, right into Rosalitas, then six inches starting iron-cross style then shifting to hands up to the sky and then straight overhead, then 10 WWIIs OYO and back to the flag…

COT, Number-rama, Name-a-Rama and YHC took us out

Announcements:

• Rollercoaster and HDHH this Wednesday – 6:00 p.m. run 6:45 fellowship. Palani Drive
• Lookout for an SOJ happy hour at Independence golf course next week.
• Puppy Pile – 6/29 – rumor is Marv has the Q and Splinter has the backblast. Teamwork makes the dream work…or at least makes Big Data work in this case.
• Fingers crossed and prayers for Toto’s mom who had an interview last week and is hoping for some good news this week.
• July 4 convergence at Tredegar 0700

NMS:

Counting the takeover of DaVille (which I am), YHC needed a Tuckahoe Q to Q in all 4 regions…Hoedown looked ripe for the taking, and it was great.

Great to get back over to Hoedown and to Q it. Last (and I think only) time I was here it was FREEZING cold. Today – the humidity was out in full force. Each man left signs of where they laid for box cutters and puddles where they held plank. Good work men.

YHC had intentions of going slightly off-campus and using Lindsay hill for a round of Lindsays but LabRat called at about 0505 to let me know he would be coming in LIFO and hot and that he had an FNG coming. Truth be told, YHC was still sore from Dogpile and OTB, so keeping the moseys short and the running down was a welcome audible.

Welcome to Shakeweight (Pete) who IS a certified personal trainer among other interesting facts (he’s an Aussie), but that is how we landed on Shakeweight. And welcome to Rolex (Shane) who met Lab Rat playing disc golf — he got his name because during the ROF YHC looked over at Shane and noticed the lovely old school shiny (read not a tech or fitness) watch on his wrist oh, and no gloves. Love that you guys posted this morning after meeting Offshore and Lab Rat, respectively, yesterday or this weekend. Way to push through this morning. Stick with and keep posting!

And, don’t worry Kubota – I made sure to get you in the PAX list this time!

Great morning fellas – thanks for letting me come take the lead.

No More Gumbo For You!

9 men enjoyed a beautiful rainy Monday morning Hoedown extravaganza. Here’s how it went:

Mosey to front lot for a warmup: 20 x SSH, 10 x HC, 10 x Hillbillies, 10 x Merkins, 10 x Back extensions, 10 x LBC’s

Native American run to the “Tuckahoe Public Park”

Six playground stations: 90 seconds continuous clock at each station including – donkey boulder kicks, teeter totter WWII’s, bench jumps, picnic table dips, wall jumps and plank timber traverse.

Check Triple: including – crawl bear up the hill, Eeprub’s (reverse burpees), reverse WWII’s

Mosey back to Tuckahoe for 3 x 10 each jerkins on the walkway railings.

Field day audible called after a late realization that Tuckahoe field day must be upon us at the upper parking lot… all PAX must be pushed on a sit down scooter around a cone and back.

Back to the flag for numbers & names

Announcements:
– Tool time benefit sale 6/22 & service project opportunity: see Viral for details on both.
– Early risers optional 4a start on 6/22

YHC closed us out. Fun times this morning – thankful for the chance to lead and enjoy the summer rain outside with such a fine group! It was good to have Hot Yoga back out to Hoedown and pulling us along on the runs. BT was definitely the 2019 scooter MVP.

GP

Eleven, including a handful of tourists, jumped into the week with vigor and came forth to the latest rendition of Hoedown. Temps were sunny (almost) and 70 (almost).

COP: Mosey around the horseshoe (2 laps) to start the legs moving, then circle up in the teacher’s parking lot for:

Arm circles (10 little, 10 big, then reverso, but only for 10 big…YHC doesn’t believe in small, reverse arm circles).
IWs
SSHs
HBs
LBCs
FKicks
HRMs

Mosey around the horseshoe two-ish more times…

…onto the parking lot for…

12’s, like Elevens, but one louder. Run across parking lot, Bernie Sanders up the asphalt hill, then clockwork merkins. Run across the parking lot, and complement the merkins with 1-11 WWIIs (no complement to 12 merkins…YHC is kind). ABCs for the six, then hold six inches once done with ABCs.

Mosey to the blacktop for the Dart Board.

Two circles, similar to a poor man’s dart board, were drawn on the ground. One had a series of exercises; the other a series of numbers (5-40, in increments of 5). One man selected to roll. The first die was targeted for an exercise. The other die was targeted for a number. Based on where the dice land, the PAX does the number of reps for the chosen exercise. Unless, there is a miss, in which case the PAX does 5 burpees for the first miss and 10 burpees for the second miss. Don’t miss three times. PAX rotate rolling…for those who didn’t have a chance to go, next time.

PAX did lots of burpees, some flutter kicks, HRMs, and merkins.

In between rounds of exercises, run to the first basketball hoop and back, EXCEPT on the last round…stay at the far end of the blacktop for…

…Gaga. YHC has wanted to play for some time, and to a hyper-competitive 46-year old, YHC is tired of losing to his kids. Today was YHC’s chance to lose to his friends. 2 brackets…5 PAX in Bracket 1, 6 PAX in Bracket 2. Winner of B1 (Hot Yoga) played Winner of B2 (MARV) for the title. Hot Yoga was crowned the winner, though it’s possible YHC did not enforce the rules, which YHC doesn’t actually know. YHC apologizes to MARV, who may have won before he did not win. Lab Rat also apologizes, because that’s what he does.

Mosey to the Horseshoe for 4 MoM. WWIIs, flutter kicks, reverse crunches.

Number-am-a, Name-a-ram-a, YHC took us out.

Announcements:

Ultimate Frisbee tomorrow at Heartbreak Ridge. Loose Goose reported that Lab Rat will have “the stuff.” Since the HC Police will certainly be present, the PAX should be cautious when possessing “the stuff.”

Summer tour…Phonics reminds the PAX that 28 have signed up. August 1 is the theoretical last day to start, though YHC notes that a PAX who has not posted anywhere all summer may struggle to post 27 of the following 33 days. Take up the challenge.

NMS:

Today won the title of Best Weather of June, and likely July, and likely August. 58 and limited humidity.

Splinter is a good man. So good, that he has been renamed “Pied Piper” for leading minors astray.