Tag: Leap

  • F3 CVille is in Good Hands

    Two men from Richmond did the last ride down 64 westbound to give it away to our brothers from Charlottesville.  Not to disappoint, 10 strong locals rolled up, including 3 FNG’s.  Here is how things shook out:

    COP

    • SSH
    • Imperial Walkers
    • Arm Circles
    • LBC’s
    • Merkins

    THANG

    • Triple Check- teams of 3, one holds plank, one does WW2 Situps, the other runs up a massively steep hill around the maple tree and back down.  Hilarity ensued on the back down part.
    • Suicide Squad-  Mosey to basketball court for suicide, reverse suicide, burpee suicide, and bear crawl suicide.
    • 11’s- run across field to benches, 10 Derkins, back to other side for 1 4-count LBC.  Take one away and add one until reaching 1 derkin and 10 LBC’s.  You know the drill.
    • Pullups and box jumps (by special request)- Partner up, then divide pax in half.  Half the pax does 50 pullups with partner while the other half does box jumps waiting for their turn.  Switcharoo after all pullups are complete.
    • Tunnel of Love-plank up shoulder to shoulder, last man army crawls thru tunnel, then planks at end.  Everybody goes twice.
    • Partner carry- Partner up with a pax member the same size as you, partner carry to far side of field, partners do 5 burpess each, switcharoo to other side, another 5 burpees.
    • Ring of Fire Rosie style- Pax circles up in Al Gore.  First man drops for 10 merkins, then holds plank.  Pass to next man until everybody is in plank.  First man does another 10 merkins, then goes back to Al Gore.  Pass it around until complete.

    Mary

    • American Hammers

    COT/BOM

    • YHC took us out, asking for prayers OYO for Cheech, our fallen pax member.
    • YHC also wanted to impress upon pax that this is an open to ALL men group that although usually ends in prayer, is not required.  Recited “the man in the arena” by Theodore Roosevelt.

    NMS

    Lab Rat was very excited to finally get to head up to meet these guys that he had only met thru phone conversations and email correspondence-so excited in fact, that he was up and at ’em at 3 a.m. this morning!  OK, the jet lag and wonky schedule might have assisted as well, but still.  HoneyDo is always a great conversationalist though and the ride flew by.  The Richmond crew arrived in plenty of time to plant a flag and check out the AO ahead of the pax.  There was NO WAY we werent running that hill today!

    YHC was primarily concerned with giving some of the pax members practice in cadence calling, then giving them routines that would be easy to remember going forward….things they have probably seen already in some fashion.  Triple checks, 11’s, suicides are staples in the RVA and seems to work for us.  I am sure that the CVIlle pax will come up with their own flair going forward, but hopefully they have a base to pull from.

    Lab Rat was looking around before taking off today and was amazed that he was the most out of shape guy there.  HoneyDo’s comment was “where are all the fat guys?”

    Hampton Roads can keep their “Sunny and 75”, ’cause that’s  what it was today and it was ROUGH.  YHC took an unprecedented for F3 1-minute water break so that we didnt lose anybody today.  The pax worked hard though  and there are some seriously in-shape dudes at CVille!  One other impressive feature of the guys that were present this morning was their enthusiasm for F3 in such a short time.  Yessir, F3 CVille is in good hands.

    Apology of the week goes to Buck3 and whomever the other guy was that totally ate it coming off that hill today.  It was funny as hell, and I apologize for laughing my ass off right in front of you.

    Guys, it has been a true pleasure getting this going and I am SO HAPPY to see the quality of men that have gathered on that field the last few weeks.  I hope that you will develop the same bonds that I have been able to form over my time in F3……and that, my friends, is why we “give it away”.  Best of luck to you all, and I look forward to our next chance to meet.

     

    Lab Rat apologizes.

     

     

  • Booker T Washington would not have planted peanuts in these conditions….

    Three Charlottesville denizens and 4 Richmond regulars converged in Booker T Washington Park for a second time as part of the CVille expansion and to explore what the new AO had to offer.  This is what transpired, more or less:

    Saab Q:  COP (SSH, DQs, Merkins, WWII, Imperial Walkers).  Mosey to Hill for a Jacobs Ladder (Derkins off Park Benches on bottom of hill, Burpees on top…all the way to 7)

    Swirly Q:  Beast:  (Merkins, WWII, Wide-Merkins, Squats, LBCs, Burpees)

    Bleeder Q: Curb Crawls:  Incline/Decline Merkins up to 7 and back down to 1 on each curb

    TYA Q:  Dora’s in groups of 4 and a group of 3.  WWII, Mountain Climbers, American Hammers.  Finish with a Merkin ring of fire and a few minutes of Mary (Rosalitas, Hello Dollys, WWIIs, Box Cutters: Spell the name of the park’s namesake…(The one who was not partial to peanut farming.)

    Naked Moleskin:

    Despite the holiday weekend, the second official workout of the CVille startup had 2 returns, 1 FNG, and 4 clowns from RVA.  The weather was perfect, the ground was thoroughly soaked, and the grass was newly sheered.  This gave way for the following observations, insights, and peccadillos:

    • The AO offers an extremely steep hill for a variety of punishing tasks.  However, having the PAX run down such a grade must be met with caution – particularly if one is recovering from a severe ankle sprain.
    • The thing about Hot Potato is that each Q throw’s in their most favorite punishing acts.  This can lead to a smoked PAX and higher than normal WWII situps.
    • The base of the park is surrounded by two hills, leaving plenty of standing water and grass clippings to run and play in, and work its way into various crevices.
    • It is entertaining to see the confused look of someone who exits their house to see 7 grown men crawling back and forth among their cul de sac.
    • In preparation for the Doras, TYA decided the PAX (of 7) should get into teams of 3.  The PAX was a bit flummoxed as they struggled through the Dora-counts.  (Knowing TYA’s acumen for numbers, YHC was not going to question or challenge his decision for the team numbers….the Q is “all knowing and in charge” after all.)
    • Swirly has a penchant for American history.  Apparently Booker T Washington, was not only an educator, orator, and adviser to the President, but he had a love for peanut farming…who knew?

    In all, the PAX performed well and worked through a punishing workout.  Second-F at Bodos was well attended and did not disappoint.

    Next weekend HoneyDo will be taking a clown car to CVille to lead the next AO.  Please see him to see if there are any seats to be filled.

    Saab abides

     

  • Houston we have liftoff in Charlottesville

    9 PAX (F3 participants) emerged from the gloom and posted to Booker T. Washington park in Charlottesville.  This was the first workout in Cville and the weather, as expected, was sunny and 70!

    The Thang:

    Mosey to side of field.  COP SSH x 20, Don Quixote x 10, LBC x 20, and merkins x 25.  Mosey toward Preston Avenue and take the steps up to the upper basketball court for King of Hearts.  Regular suicide, backwards suicide, karaoke suicide and bear crawl suicide.

    Q passed to Swirly.  Mosey to Picnic area for triple check.  Dips and LBC’s and sprints.  Repeato x3.  Mosey to playground.  Pull ups x 7 and incline merkins x 20.  Repeato x3.  Q passed to Upchuck.  Mosey to top of wooden steps.  Triple check again with WWII situps, box cutters and run up (or down the steps).  Repeato x3.  Q passed over to Bleeder.  Mosey to main field for 11’s.  Squats and Rosalita’s with lunges between the trees.  Mosey to basketball courts for four corner escalator.  First corner 5x merkins, second corner 10x burpees, third 15x merkings and last corner 20x burpees.  Mosey back to the shovel flat for Superman and a take out by Swirly.

    NMM (Naked Man Moleskin)

    The Richmond crew arrived early to scout out the AO (area of operations).  Booker T is a fine place to hold an F3 workout.  The location is compact, but it is packed with Yummy treats to work out with.  The field near the parking lot has 11 trees lining it (perfect for 11’s).  There ample picnic benches and seats to use, a double basketball court, a single basketball court, a baseball field, a killer set of wooden steps, and a hill that will inflict pain on the PAX for years to come.  The possibilities in this AO are limitless and most importantly, this location is located about 3 minutes from the Bodo’s on Preston Avenue (Bleeder, you can check the address if you need to).

    Charlottesville PAX started rolling in about quarter til 7 and we had a full 9 PAX by the 7am start.  A few observations about our new Charlottesville PAX: 1) they are a fit crew.  All the PAX acquitted themselves well today.  A one hour beatdown for the first workout is no joke and everyone kept moving.  2) no worries if a doctor is needed during the workout.  Half the PAX are docs or or work at a hospital 3) Education level of the PAX is high.  YHC (your humble correspondent) felt under educated having only completed a masters degree and 4) they are an enthusiastic bunch – 4/5 of the PAX joined us for a post workout coffeetaria at Bodo’s.

    OK, so Bleeder is a mean SOB.  the FNG’s having survived 53 minutes of the workout were looking pretty spent.  All the experienced PAX were expecting 6 minutes of mary followed by the COT to finish out the hour.  No, Bleeder brings us to the tennis courts and pulls out a merkin/burpee four corners escalator.  The RVA PAX were all looking at Bleeder with disbelief, and YHC asked Bleeder if he were really serious about this exercise.  Without hesitation Bleeder said “exercise” and we were off.  Brutal.

    FNG Bob (Hakan) is a true competitor to Bleeder when it comes to bear crawls.  When we did the bear crawl suicides, Bob quickly took the lead, not sure who won the battle, but it was neck and neck.  FNG Speed Limit looks like the prototypical runner.  If you had to draw a picture of a front runner in a 10k (Kenyans excluded), you might draw his picture.  When YHC asked him if he was a runner at the start. he said he used to be.  I guess “used to be” means busting out a 5:30 pace for 10 miles in the hills at Charlottesville a couple of weeks ago.  We might have to start recruiting Speed Limit for the BRR.   FNG True North is a spitting image of Kevin Bull from American Ninja Warriors (minus a couple of the ridiculous guns that Bull has).  He is a former crossfit guy and an systems engineer.  FNG Bolton had a good workout but struggled a little bit with the suicides at the beginning.  We all have our kryptonite brothers.  Keep working  and posting and the fitness for that kryptonite will come.  FNG Margaritaville had to bolt post workout.  Had to head to the soccer games of the day.  Sound familiar gents?

    I look forward to seeing how the Charlottesville F3 crew progresses.  We have a good starting seed and I cant wait to see what emerges from this group.  I’m game for the 1 hour ride anytime given that a beatdown, some good 2nd F and a trip to Bodo’s is at the other end.

    TYA OUT

  • Steady is the drip that wears the rock away…

    12 intrepid and burgeoning leaders – including 3 FNG’s – descended upon Mount Trashmore for what has now become a hallmark AO for the steadily growing Hampton Roads F3 site.

    The Thang:

    Bleeder Q:  Mosey to steps and perform Step Lunges to the top of MT. Mosey to other side of MT for COP:  SSH, LBC, DQ, Merkins, Imperial Walkers.

    Swirly Q: At the top of the hill, perform Polar Bears from one point to the “Pole” (more about that later).  Perform 20 WW2 situps, and run back.  Al Gore until all were done.  Run to bottom of hill near parking lot for a Triple-Check (2 rounds).  One partner runs up (stairs) and down hill, while other 2 perform Pole Smokers and Merkins.  Runner returns and everyone advances to next exercise.

    Saab Q:  Jacobs Ladder up/down MT.  Ascending Burpees up to 7.  Perform 5 WWII situps each time one passes the midpoint (level area) of the hill.  Hold legs 6 inches until all are done.

    TYA Q:  <start by reminding everyone the importance of his role as Q and how they must all do what he says>.  Perform 11’s from starting point to “TYA’s Pole”.  10 Merkins, 1 Flutter Kick (2 count).  Perform one more round of (10) Merkins and then mosey back to flag for a few minutes of Mary.  Mary:  Rosalitas, Hello Dollys, American Hammers, LBC’s, Superman.  TYA then took us out.

    Moleskin:

    With Bleeder’s “Jack-Bag” in hand, the Richmond PAX departed for Mount Trashmore several hours before dawn.  As one gets to know each PAX, you learn such things as their “density,” one’s preferred temperature (every 15 minutes), and the precise times one’s GI tract come to life each morning.  One also learns that banging on the doors of a convenience store that has not yet opened is acceptable and explainable behavior when one finds it is owned by Bleeder Enterprises, LLC.

    Upon arrival at MT, the PAX was quickly impressed with the size and area of the park and quickly named off a litany of potential drills.  TYA was convinced that, given his commanding leadership as a Q, no PAX would question swimming the lake if directed.  It was at this point YHC questioned that assertion and weighed his respect for a pillar of F3 RVA, with the health risks associated with swimming in a lake located at the foot of a former trash dump.

    There was some initial debate on where to park – either where F3 RVA was previously instructed to park, or elsewhere.  The Richmond PAX chose elsewhere.  It was at that time we had to regroup and mosey to the proper location where the Hampton Roads PAX had already planted their shovel flags.

    As we proceeded through the workout, TYA felt compelled to profess his knowledge of science and engineering by quizzing the PAX on the purpose of the “pole” potruding from the top of the mountain.  Knowledgeable responses were swift, however, and thus “TYA’s Methane Gas Pole” was anointed…”TYA’s Pole” for short.   During the Triple-Checks, one of the PAX remarked on Swirly’s slow, steady, and textbook-form when performing the Merkins.  Swirly’s commanding reply was “Steady is the drip that wears the rock away…”.  It was at that point the PAX were rendered speechless by Swirly’s poetic prowess.

    Also observed was the distribution of custom t-shirts off a (tiny) truck to the “Campos” contingent – which reportedly read “Campos owns Mount Trashmore” on the back. It was all Swirly could do to restrain himself. There was also brief discussion surrounding the number of times the PAX went up the hill during the course of the workout (7)…or 11 by Swirly’s math. (In fairness, one must qualify whether merely “Traversing” a hill counts, and if there is a break in the ascent (e.g.to perform WWII’s) it almost feels like two climbs.  Interesting that one of the PAX pointed out…”we only went up the hill once last week”.

    We welcomed 3 FNG’s (LN2, Sheldon, and Lance). They worked hard today and I hope they continue to post and bring in others.  TClaps to the following: Lance…for choosing to take a morning run before the workout (because 1 hour is not enough), Priorities…for having a baby last Tuesday, and still making the time to post, and Dreamliner for his ongoing enthusiasm and effort to make F3 Hampton Roads a reality.

    Announcements:  Workout at MT next Saturday.  Beginning the week after Thanksgiving, DreamLiner is starting a mid-week workout beginning at 5:30.  Please continue to EH others and grow F3 Hampton Roads.

    Saab abides

     

     

     

  • Hampton Roads Is All In!

    14 Redwoods witnessed a beautiful sunrise from atop Mt. Trashmore at the inaugural planting of the Hampton Roads shovel flag.  It begins again, and here’s how it went down:

    Mosey to shovel flag for warm-up COP: 15 SSH, 15 Imperial Walkers, 15 Don Quixote, 10 Merkins, 15 LBCs

    Mosey 1st field: 50% run, 75% run, Karaoke x2, 2x bear crawl half the field then run, 2x crab walk half the field then run, Plankarama

    Mosey to benches for 10 dips and 10 squats in cadence repeato x2, 10 derkins

    Arc loader to footbridge then run the rest, repeato x3

    Mosey back to pavilion and partner up for People’s Chair while partner runs to base of Mt Trashmore, repeato x4

    Mosey up steps to top of Mt. Trashmore, enjoy an amazing sunrise, 10 merkins, 10 flutter kicks from side of hill, 10 derkins, run down steps and complete 10 incline merkins

    Mosey back to field and partner up for LBCs while partner touches 5 trees, repeato x2

    Mosey back to shovel flag for 5 Minutes of Mary: LBC, Alabama Prom Dates, Hello Dolly, Rosalita, Superman/American Hero

    Moleskin:  Mount Trashmore may not sound glorious, but the newest F3 AO has tons of potential for future beatdowns.  The PAX took up the challenge and crushed the first workout, and YHC knows that this group is going to kill it in the Hampton Roads area.  You could see the red pill taking hold as they pushed themselves through the first of many to come.  There were several highlights, and here are a few of the better ones:

    • YHC left his shoes on the back porch, but Lab Rat packs 3 pairs and was ready to help a Q out.  Lab Rat also left one of his shirts in the Toga Mobile just to get a call back.  YHC has seen this trick before and will not fall for it.
    • Splinter and Upchuck got to meet a contingent of Campos in the parking lot prior to launch.  There were some interesting differences, and some pleasantries were exchanged.
    • Dreamliner is pumped about growing the PAX, and his energy is contagious.
    • Space Monkey loves his new moniker and can face plant during bear crawls with the best of them.
    • Best wishes to Average Joe as he gets ready for his Spartan Race and then rehabs the knee (note: not F3 related)
    • We’ll be anticipating the announcement of Priorities’ new addition.
    • Mentos sighs when Lab Rat keeps talking just like everyone in the RVA PAX.
    • Thanks to the RVA PAX for making the trip!

    It was a huge honor to lead this morning and be a part of a growing F3 Nation.  Pass it on #leap

    Hampton Roads Day 1

    Stay Classy,

    Toga