Tag: WDog

YHC met with two other spud loving PAX members for a cool morning in one of the City’s finest parks, with the best work out facilities. Oyster started us out precisely at 5:30 AM. We moseyed on over to the circle for the COP.

Mix of merkins, Don Quixote’s, LBCs, side straddle hops, and more. YHC’s memory is failing but we did get in a good deal of merkins. Next Oyster moseyed us on over to the cage for a good ole’ fashion cage match. It went down like this: three rounds, three people, three exercises, timer runs to the fire hydrant and back, one does pull ups, and the other does inclined merkins. Repeato three times and then we were done.

Next YHC after much cajoling was tossed the potato and off to the hill we headed. YHC may botch this explanation but it went down like this. Three people, three different exercises, the timer is at the bottom of the hill going through 100 burpees, 200 air squats, and 300 side straddle hops. Second person hangs out at the top of the hill doing a series of ab exercises, and the third person runs up to the top of the hill and changes place with the person at the top. We can call this one bringing down the person off the top of the mountain or just a plain old hill workout. To complicate it even more, the runner ran up to one higher tree along the hill each time. Confused, YHC is too, but we finished just a few minutes shy of the end time.

Moseyed on back to the flag with a few merkins along the way back and finished out with a nice plank. YHC is probadly missing some things but the big data gods will be happy that YHC at least got the names right.

Numbers and Names and Oyster took us out with some thoughtful words on considering others.

Nine of us, including an FNG, gathered in the paradigmatic gloom for a beatdown. Here’s what happened:

COP in Amphitheater: Deadman Hang // DQs // Cherry Pickers // Lt.Dans // Imperial Walkers // LBCs // Crabcakes // Merkins // Elbow Planks // Pickle Pounders

Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.
100 Jump Squats
200 Incline Merkins
300 2-count Flutter Kicks

5 Burpees OYO. Mosey to Rusty Cage

Rusty Cage:
Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3x
Round 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3x
Round 3: 5 Chin ups // 10 Squats // 15 2-count American Hammers. 3x

Mosey back to the Flag.

Ring of Fire: Merkins // Werkins // Diamond Merkins // Merkins

COT: Numberama, Namerama, YHC took us out.

NMS: Great to have a strong group out today, including FNG Bushell. Welcome bro! Hearing Bushell share about his drumming hobby, Shakedown proposed the name based on a killer girl drummer on youtube named Nandi Bushell. We considered Assless Chaps but passed on it (again). Prayers for Toto’s family and EF Hutton’s dad, recovering from surgery.

October 16^th, 2015 F3 RVA was forever changed.  From that date forward every workout has mysteriously been 70 and sunny.  Here’s what transpired on the 5^th anniversary (observed):

Mosey to the Amphitheater.

COP

• Dead Man Hang
• DQs
• Copperhead Squats
• Jazzercises
• SSHs
• Merkins
• Suzanne Somers L/R
• Freddie Mercurys

Mosey toward Rusty Cage

Triple Check

• P1 – Run to Cage 10 Pullups and back
• P2 – Monkey Humpers
• P3 – Heals to Heaven

Mosey to Front of Carillon

Triple Check 2

• P1 – Bear Crawl to Fence and 10 WWIIs
• P2 – Hand Release Merkins
• P3 – Imperial Squat Walkers

Mosey to Bamboo Hut

Triple Check 3

• P1 – Wall Climbs
• P2 – WWIIs
• P3 – Run Loop

Quick Mary

• LBCs
• Reverse Crunch

Mosey to SF

Numberama, Nameorama, COT

MOLESKIN

If there’s one thing YHC has learned over his years with F3 is that success takes an individual effort.  And when one accomplishes something however menial, it should be celebrated and self-focused.  The PAX gathered on this day not to become better but to marvel at YHCs accomplishment in hopes of gleaning just a smidge of greatness.  To truly celebrate this momentous occasion, YHC has put together a timeline of all the times he has inspired the PAX, achieved unconscionable feats of athleticism, and elevated the PAX to heights unimaginable.

November 6, 1980 – A bandanaed baby is born unto the world and it was said “When this child speaks, people listen.”

November 7, 1980 – The millennial generation begins.

September 23, 1989 – Cople Elementary, PE teacher calls for Jumping Jacks, Sit-ups, and Push-ups.  The child says “No, we shall call them Side Straddle Hops, WWIIs, and Merkins” and it becomes true.

December 31, 2010 – The Chosen One plants a seed in Charlotte, NC using a shovel attached to a flag.  That seed, with the help of a couple of dudes tapped to “Q” the next morning, sprouts and continues to spread, like Kudzu.

September 2014 – The Kudzu reaches RVA.  Prophets, henceforth known as Corporate, are sent to prepare the way.

October 16, 2015 – The PAX meets a friendly new guy and a light begins to shine on RVA.  This friendly new guy is baptized in sweat and given a new moniker and it is good.

February 22, 2016 – Prophecy is fulfilled, EF Hutton speaks for the first time, the PAX listens.  Suddenly the rain at NoToll dries up and the fields become green and lush.

February 2017 – Friendly competition amongst the PAX triggers a record keeping of data.  EF says to Splinter “the data is good, but make it Big.”

April 6, 2017 – A golf tournament is held in Augusta, Georgia in honor of F3RVA’s “A Tradition Unlike Any Other”

April 22, 2017 – America’s toughest road race is challenged by America’s toughest man, man wins

July 11, 2017 – 2^nd annual inaugural Home Run Derby, Hardywood launches a bomb headed for the stratosphere, EF says not today my friend, more burpees.  Ricky Henderson smiled.

September 2017 – 2^nd F is revolutionized when EF creates a new brand of football, something never seen or done before, this popular brand of football shall become known as fantasy football

September 2017 – Civil War erupts among the PAX.  Fresh off a near death experience, EF leads his team to a come-from-behind BRR victory while bearcrawling to the finish line.

April 7, 2018 – A new standard of excellence is established as EF completes the Corporate Challenge, few will ever again understand how this is actually done.

April 13, 2018 – Team Tuckahoe brings home the Century Classic in dominating fashion as EF blows by Marcel Marceau in the darkness of Windsor Farms.  Marcel returns to the School for Mimes never to be heard from again.

September 2019 – Rematch at BRR, in an act of mercy and extreme sportsmanship EF allows Team Corporate to cross the finish line first.

September 2019 – 2^nd F is once again revolutionized when EF creates a game now known as Cornhole.  Inspired to be the best, the Stache Bros retire from adult entertainment to train full time in the art of the bag toss.

March 12, 2020 – EF joins the 500 club as officially recorded by Big Data

October 14, 2020 – EF secures the AO on his 633^rd recorded attempt, Swirly was proud

Alright, alright, alright, maybe this timeline isn’t exactly true and my facts may be a little skewed, but I’ll tell you what is true, and that’s the greatness of this brotherhood.  So many memories have been made, however questionable they may be.  I’ve been inspired and challenged and made a little better each day.  Looking forward to 5 more.  As for this revised history, Upchuck put me up to it. 

ANNOUNCEMENTS

Breaking Bread – last Saturday and Sunday of the month – need volunteers

Beer Mile Saturday 8pm Carillon

CSAUP – October 23^rd

Shoe Drive – All month long

A lucky 7 emerged from the gloom for WDog on a beautiful fall morning. With no-one on the Q sheet, Swirly took the proverbial bull and kicked off our hot potato.

Swirly COP: A bunch of stretching stuff, then a bunch of ab exercises and some merkins.

Oyster on the Field: Oyster kicked us off with a Washington Football Team Run around the perimeter of the field. Next, four corners: Merkins x20, Jump Squats x20, Burpees x10, WW2s x20.

Shiplap with the Coupons: At the stage, Shiplap led us in a series of exercises with coupons, including bench press, overhead press, curls, merkins, and some other stuff YHC can’t remember. But it was difficult.

Bodos at the Cage: Triple Check. P1: Burp-ups, P2: Body Pulls, P3: Run to hydrant and back. Mosey back to the flag, end with LBCsx25 and American Hammers x25.

Numberama, Namerama, Corned Beef took us out.

NMS: Hot potatoes are always fun to see what everyone comes up with. Nice balance of exercises this morning. The flood lights were so bright on the back of the Amphitheater that none of us could see as we ran from the cage to the fire hydrant. We were all so blinded that Shakedown hit a boulder and Swirly ran so tentatively it almost looked like he had just drunk a 6-pack of Whiteclaw. We thought about shooting the lights out but no one had any ammunition.

Three strong men and one lady came in the quiet morning after the first presidential debate. Here is how it went down:

The PAX moseyed to the square in front of the Carillon and Swirly voluntarily led the COP as follows: 20X SSH, 20X imperial walker, 20X LBC, 10X Merkins, various types of plank positions, 10X Helicopters.

Exercise #1: Four corners. WWII at 1st corner, lounged to and merkins at 2nd, bear-crawled to and 20 squats at 3rd, lounged to and 10X burppes at 4th corner. Moseyed to the Ha’ Penny stage.

Exercise #2: 3 sets of the coupon exercise. 10X burpees with the coupon, 20X curls with the coupon, and 30X squats with the coupon. Moseyed to the triangle.

Exercise #2: 3 sets of the coupon exercise. 10X burpees with the coupon, 20X curls with the coupon, and 30X squats with the coupon. Moseyed to the triangle.

Exercise #3: Hitchhiker led the 3rd exercise. 3 rounds of lunges to the stop sign and run down the hill and 20X WWII, and Burnie sander up the hill.

Hitchhiker took us out.

Lots of talks about the presidential debate and Korean zombie movies. Bootleg watched the “Train to Busan” and I recommended the “Kingdom” on Netflix. It is a Korean zombie movie.

Announcement: 2nd annual retreat!

We had nine men show up for a cool 48 degree morning workout and YHC was ready to go and here is what went down:

COP

We mosey down to the pump station at the bottom of the hill and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial Walkers, 25 American Hammers(2ct), 15 reverse scorpions, 15 scorpions and we are ready to roll.

THANG

We start with a Route 66 workout with 1 merkin at the first light pole mosey to 2nd light pole 2 merkins, and continue until we get to the 11th light pole with 11 merkins, we then walk 3 light poles to the bottom of the triangle hill. We mosey to the top for:

Triple Check triangle – a YHC favorite and we start with 20 merkins, lunge to the other corner at the top of hill mosey(run) down to the bottom and perform 20 Freddie Mercuries. Dealer’s choice up the hill (run, bearcrawl or Bernie Saunders) up the hill for a repeat performance 2 more times.

We then do a mini Dora around the crop circle at the top of hill P1 runs a lap while P2 performs merkins and we flapjack until the teams have performed 50 merkins, 100 LBC’s and 150 Squats.

Mosey to Flag for COT

COT

YHC was excited with the nice cool weather for a good work out, seemed unusually dark this time and we were doing the Triangle loop returning to the bottom for our first Freddie Mercuries and a dog begins to bark/growl from the woods. Once we started into our exercise we must have scared it away…a little excitement for the morning.

Numberama, Namerama, YHC took us out.

Moleskin

Pucker mentioned that a relative had COVID-19 and hoped for a speedy recovery.

It was a pleasure to lead this morning, have a great day gents. Cheers…CB!

P.S.

We also discussed the upcoming retreat weekend on October 3. There is a Pre-blast for details, please see link for post below:

https://backblasts.f3rva.org/2020/08/11/preblast-2nd-annual-first-inaugural-f3rva-retreat-10-3-2020/

4 of F3s finests gathered at WDog for a beatdown. Here’s how we spent the time:

COP in Amphitheater: SSH // Deadman hangs // Helicopters// DQs // Cherry Pickers // Lt.Dans // Imperial Walkers

Quadruple Triple-Check: P1: Box Jumps on the first step // P2: Incline Merkins // P3: Dips // P4: Run round the amphitheater. 3 rounds.

Rusty Cage Routine
Round 1: 8 Pull Ups // 16 Froggers // 24 Reverse Crunches // Run to Hydrant and back. 3x
Round 2: 8 Body Pulls // 16 Plank Jacks // 24 LBCs // Run to Hydrant and back. 3x
Round 3: 8 Chin ups // 16 Squats // 24 2-count American Hammers. No run.

Mosey back to the flag. 5 Burpees OYO.

NMS: Beautiful morning with low temps and no humidity. A couple of us were sore from IPC round 3, but not nearly as bad as last week. After COP we talked about the apocalyptic conditions in the world at the moment, which somehow led to a discussion of Tiger King and the 2006 movie Idiocracy. (YHC mis-remembered- not a 90s film). Is the movie dumb or deep? One of the great philosophical questions of our time.

COP

YHC showed up to a warmer humid morning and here is what went down:

We had a long mosey from the flag to the Tennis courts by Burpee Lake(East Side of reservoir hill) and performed 20 SSH, 10 DQ’s(fan favorite), 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 reverse scorpions, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins,

The THANG

We started with four corners around the tennis courts 10 squats(due to Iron Pax workout this week a little mercy on the squats), next corner 20 merkins, next corner 30 2 count flutter kicks, final corner 40 LBC’s. We run back to 3d corner for 30 2 ct flutter kicks, then 2nd corner for 20 merkins and return to start with 10 squats.

We next do a triple check one team of 4 (P1 was 2 people) and we did the following rotation:

P1 runs lap around all tennis courts (timer) P2 planks and P3 LBC’s. Then P1 Planks, P2 Lbc’s and P3 runs lap, then P1 LBC’s , P2 runs a lap and P3 Planks. This is one rotation and we repeat 22 more times for a triple check.

Next we divide into teams of 2 (one has a team of 3) and do a second triple check using one tennis court.

P1 bear crawls to center serve line back to start then goes to outside opposite foul line returns then back to center line and back for 1 suicide rotation. P2 Planks the entire time P1 is bear crawling. P2 then performs the suicide bear crawl while P1 planks.

YHC call an audible to do P1- lunges(suicide route same as Bear crawl) and P2 Planks then switch. The 2nd audible is P1 Bernie Saunders (suicide) and P2 Planks then switch.

Final group exercise challenge is Black Jack 21 where we perform 20 LBC’s at the starting line and mosey to opposite foul line 1 merkin, then back to start 19 LBC’s return to opposite foul line 2 merkins. Continue in this fashion to 10 merkins and 11 LBC’s and needed to stop due to time to return to the flag.

Mosey to flag on the South side of Reservoir for COT

COT

We circle up and stretch for 1 minute then nameram/numberama and YHC took us out.

Great workout this morning gents, It is an honor to lead! SYITG…CB!

7 gathered for a prime time celebration of the 75th anniversary of the end of WWII. Temps were sunny and 70. According to the After Action Report, something somewhat like the following might have happened.

Mosey to the Near Circle, with a recon mission to the Amphitheater and a loop around the Circle for the COP.

COP:

SSHs
4 burpees
Hillbillies (5)
2 burpees
Dead Man Hang
Arm Circles
Freddie Mercury
Flutter Kicks
HRMs

Mosey to the Edge of the Circle

Burpee Road, only without the Burpees. Pucker suggested LBCs, so the PAX did 20 LBCs at each lamppost, illuminated or otherwise.

Circle Up at the Small Parking Lot for a Prime Time Curb Crawl

7 Pax. One Pax bear crawls across the parking lot and back while a different PAX suggests an exercise. Selected exercises were:

Carolina Dry Docks
Lt. Dans
Flutter Kicks
Mercans
3 Other Exercises that all involved rocks in Swirly’s back.

Mosey to Park Ave. for Burpee Road, this time with the Burpees.

The PAX knows the drill. 3 burpees at each lamppost, run in between the posts. Turn around at the Police Memorial. Return to the Small Parking Lot.

Circle Up at the Small Parking Lot for a Second Prime Time Curb Crawl. To enhance our mental dexterity, this time, the PAX switched it up. The PAX a) started at the opposite end of the lot and b) went in reverse order, thus creating a level of confusion just slightly lower than when YHC calls “Touch a Tree.”

7 Pax. One Pax bear crawls across the parking lot and back while a different PAX suggests an exercise. Selected exercises were:

WWIIs
Arm circles
Several Other Exercises that all involved rocks in Swirly’s back.

Mosey to the Carillon for 14 HRMs, one for each year of the war (1931-1945).

BTTF for 1 MOM (Freddy Mercuries, Gumbo-style).

Annoucements:

Shiplap wedding and reception at Lake Monticello on Saturday at 4. All are welcome with a +1 and kids. Remember to provide the code phrase to the guard at the gate: “We’re with the bride.” YHC also recommends any prospective attendees learn his birth name prior to crashing the party.

Convergence on Monday, 07:00 at Gridiron, which is on Pouncey Tract way out in Short Pump. Light breakfast and coffee to follow. Donations for Crossroads Medical are the way to show your appreciation. Bring $$$$ on Saturday. Also, remember that the locals are an older group, so please wear your masks, observe social distancing, and be prepared to take long, slow walks around the parking lot with them while sharing stories about your grandparents’ experience in “The Old Country.”

Second Annual First Inaugural is October 3 somewhere near where The Hardywood’s live (Think Cumberland Gap area). Clown cars encouraged. Sign up at a place that YHC is not familiar with and has no information about (check with Vinny). If you have ever been to a church retreat, this is different. If you have been to a 1st F, this is different. If you have been to a field with friends who are relaxing, having a beverage of their choice, tossing bean bags, and generally taking a break from 2020, this is that.

NMS:

Today marks the 75th Anniversary of the end of WWII (V-J Day). Many of you know that YHC’s father was a part of that generation (Great Depression, WWII, etc). The first international trip of his life was in 1943 to an exercise-laden summer camp in Canada. The second big international trip of his life was a 1944 all-expenses paid cruise to England, then a walkabout through France, Belgium, Luxembourg, Holland, Bavaria, and Potsdam.

Let’s remember a generation of men and women who united around a righteous cause and then took the time to put their country first, and their own needs second.

Speaking of which, Handsy joined us this morning from Memphis. He’s working with his in-laws to move his brother-in-law to Tennessee. His brother-in-law is a chemical engineer (Master’s) and an MBA. He also is blind. Hats off to a guy spending his time to help his family. We look forward to welcoming him back soon.

UpChuck spits the bit.

Five gloom vets beat the sack for an infusion of the three F’s. With a pitch black but 70’s and breezy AO, here’s how these stud muffins embraced the suck:

The THANG:

COP #1:

• Mosey to a lit patch of mowed grass
• Welcome & F3 Disclaimer
• SSH, DQ, Body Builders, Crab Cakes, Elbow Plank Leg Raises, Rosalita Whips, APD’s, LBC’s

COP #2:

• Mosey to the HPS & collect a Coupon
• 2018 IPC Wk 3 (Modified):
• Descending Burpee Block Jump Overs from 10–>1
• Between each set alternate between the following 3 exercises:
• x25 HRM’s
• x25 Goblet Squats w Coupon
• x25 Leg raises holding Coupon overhead
• After each exercise set, Broad Jump x 10 yards and back before going to next Burpee Block Jump Over set

COP #3:

• Mosey to Carillon Field
• Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
• 25 yard line – x25 CDD’s
• 50 yard line – x50 Freddie M’s
• 75 yard line – x75 Mtn Climbers
• AUDIBLE —> BTTF

COT:

• Counterama # 5
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Beautiful morning and handsome company for taking on a modified IronPax Challenge, which still sucked even though it was half the reps and not on the clock. Thankful to the core not to do this stuff alone. Keep posting brothers!