Tag: Hokie Pokey

  • El Diablo: the Devil is in the Upper Chest and the burpees—of course – from Bolt

    YHC finally arrived to Q toting 5 new exercises, 4 novel exercise implements, the Bolt 3M promise, 2 coupons, and 1 speaker. During the thick of it, the ever-astute Hawg picked up on the playlist theme and while I’m not 420-friendly, I’m not above culturally appropriating references of Goo Nation so I went with it. It should be duly noted Charmin was horrified and perplexed by the playlist (and secretly enjoying it, replete with his requisite guilt—of course) but I digress https://open.spotify.com/playlist/3EdFoz3pFUQxfJbvRL0WRa?si=4j7Qkg4ARpOg4CBZCB5VjQ

    The devil is in the details because the new exercises all activate the rarely trained upper chest and the hope was we would feel the fire burning as if the devil himself was being expelled from the upper two thirds of our pecs; I’ll count on the pax to weigh in.

    Warmorama: Rapper’s Delight Version (too long for this workout) complete with MNC for Frac, with penalty burpees for too much mumblechatter

    The Thang: 5 burpees while pax one moseys to pavilion with two coupons in tow Indian Run style, tag/take off, 5 burpees for all others

    Upper Chest
    (6 moves, 1 min/move, feet elevated)

    Explosive
    Pseudo Pike (hands at waist high)
    Archer (thumbs at lower chest)
    Plunge (wide grip, coupons as base)
    Diamond merk (Incline, touch pinkies at top)
    Burpees
    Pax 2&3 legs/abs and rotate at the table until each pax does the chest exercise; switch tables.
    Round 1: squats/LBC
    Round 2: reverse lunge/BBS
    Round 3: side lunge/penguin
    Round 4: squats/LBC
    Round 5: step ups/crunchy frogs

    We didn’t get to round 6 bc:
    Too much bitchin’ about how long the new exercises took to explain—they r NEW!

  • Murph Training 75-150-225 – from Hokie

    8 Pax fought mosquitos to get in 15 rounds of 5 pull ups, 10 push ups & 15 squats in 2 minutes 40 seconds or less each round with 20 seconds minimum rest between rounds I.e. Tabata

  • Monday counting lesson – from PVC

    Warmorama – SS, AbVagoda, and Arm circles

    Mosey to rock pile, walk rock to exercise field

    Tabata workout: 1 minute on 7 secons rest:
    BB sit up, Soldier crawl(SC), BP rock, Lunge, Squat, Lunge, Curl rock, SC, Mtn climber, SC, tricep rock, Lunge, Flutter kick, Lunge, Shoulder press rock, SC, Mexican bean jump, SC, BP rock, Lunge, Merkins, Lunge, Squat rock, SC, BB sit up

    Walk rock to rock pile, mosey to flag

    COT

  • Good Friday – Humility – from Mahatma

    Quick disclaimer

    Mosey to the football field watering hole end with:
    4 pax on the beam overhead
    4 pax on the rope overhead
    Tinder loin in tow

    Warm up all 14 or 7&7
    SS
    AbVagoda
    PeterParker
    Shoulder taps
    Side lunge

    Penance Box
    Any pax can call out another Pax to the penance box for 7 burpees kicker is you must go with them and do penance too.
    Can’t be called more than 2 times in a row.

    ****turns out all trips were made by the entire pax 6 total 🟰 42

    14
    13 double under 1 merkin
    12 double under 2 merkin
    Continue until # swap
    YHC was feeling the pain of a prior day chest workout – 45 sec “pause” at 7 and struggled to finish – this will make a return at a future beatdown

    2 teams again – YHC attempted to match heights as best possible.

    Rnd 1
    Team 1 Beam extension and flutter kick
    Timer:
    Team 2 run the track with rope over head (can be one hand)
    Flip Flop

    Rnd 2
    Team 1 Beam curl to overhead press
    Timer:
    Team 2 both hands on rope overhead run to goal line and back
    Flip Flop

    Rnd3
    Team 1 2 pax Beam press other 2 spot (flip flop when Team 2 reached the 50)
    Timer:
    Team 2 both hand on rope overhead while lunging to the 50 and back
    Flip Flop

    Circle up for Mary
    Leg lifts to press
    Gas pumpers
    1 minute low plank
    Star cross

    Head to the flag

    COT – welcome to F3 – Shrinkwrap
    Downrange from Jackson MS – Webelo

  • Stations of the Cross (seriously…) – from Rudy

    YHC recycled the basic Holy Week Stations of the Cross workout. 8 other PAX appeared in the gloom to join him. One of those PAX decided it was a good idea to bring a 10 foot cross tie. He was right.

    Circle Up for the Warm up: Abe Vigoda x5. That’s enough. All we’ve got time for, as we have a lot of work to be done.

    A few minutes to explain the drill. Each of the Station is a 3 minute cycle:
    + Lunge Walk half way across the football field (about 25 yards, seems to take 60-75 seconds)
    + Exercise until the 2:30 mark
    + Plank

    During the Plank, YHC will announce the next station and the exercise that goes with it.

    9 PAX will each take a turn with the cross tie, dragging it for the lunge walk (which makes it take a LOT longer…). At the 10th station, pair up and carry the cross tie (still lunge walking). So everyone got two rounds with the tie.

    Station 1: Jesus sentenced to death by Pontius Pilate. Peter – Parker – Peters
    Station 2: Jesus takes up his cross. Hand release Merkins
    Station 3: Jesus falls the first time. Burpees (fall down, get back up)
    Station 4: Jesus meets his mother Mary. BBSU (what else goes with Mary???)
    Station 5: Simon helps Jesus. Slow Squats (this isn’t a race. Get parallel…)
    Station 6: Veronica wipes the face of Jesus. V-Ups
    Station 7: Jesus falls the second time. Burpees
    Station 8: Jesus meets the women of Jerusalem. Hello Dolly
    Station 9: Jesus falls the 3rd time. Burpees
    Station 10: Jesus stripped of his garments. Squat Jumps (quads are definitely burning)
    Station 11: Jesus nailed to the cross. T-Merkins
    Station 12: Jesus dies on the cross. Genuflects (I thought my quads were burning before!)
    Station 13: Jesus taken down from the cross. Carolina Dry Docks
    Station 14: Jesus placed in the tomb. Low Plank

    “Spy Day”. The day Judas betrays Jesus. Jesus knew that it was coming. He knew it when he chose Judas as an apostle. He knew it when Judas came to the last supper. He knew it all along, and he still chose Judas. One recent reading (alas, YHC cannot recall the source): “Judas’ biggest failure was not making it to Easter Sunday – when even HE would have been forgiven”.

    No matter our sins, no matter our failures. Jesus welcomes us back to the fold. Let us always accept that forgiveness.

  • Sudden Change at the Renaissance – from Triple Shift

    With no Q on the sheet I assumed that it would be a grab bag for leadership. When I arrived, I found out Heisenberg was signed up but he never showed up so I took it. I gave the disclaimer and we ran to the foundry to warm up instead of facing the bacon. Once we arrived at the foundry, we did some exercies to warm up and then headed to the path for a burpee mile. All the PAX performed 5 burpees and then ran for one minute. The front runners (Catfish) would plank up for the six when the one minute was up. Once everyone arrived where Catfish was planking, we would perform 5 burpees and then run for one minute. We did that for an entire mile!

    Once we got back to the foundry, we did some flexed arm hangs then hangs and then Mary. With 10 minutes left, we ran to the back of NOMA to do the traditional Sunday Mornings and them back to the flag. We welcomed FNG Drift (Backed Up’s son) and closed out with the countoff, namerama, and COT. Special prayers to F3 Alpharetta (Atlanta) where a PAX member lost their life skiing with another F3 brother.

  • Rocking out at The real RC – from Mahatma

    Warm Up
    SSH
    Mnt man poopers
    Side lunges rt to lft
    Frinkle Swings
    Hillbillies
    Febreeze – 2/4 4/8 6/12…….10/20
    BB then hold legs 6” air press

    Grab rocks – 2 large the rest medium

    Head to the football field – with a little encouragement from Bogey that I didn’t bring the big ass speaker to look at YHC was connected on the Rock Playlist was on.

    2 to 10 starting at the goal line
    Kong out 5 yards 2 merkins 2 double unders 2 plank jacks then alt bear crawl 5 yards do 4 each then kong out 5 yards 6 ea then flip flop 5 yds 8 ea then 5 more yards 10 ea.
    Gas pumpers waiting on the 6 then 1 minute recovery the same way starting with 10 to 2 same alternating exercises.

    Now line up at a rock: tabata 30 on 10 off each pax to move down the line switch to the next exercise.
    Chest press
    Curl
    Over head press
    Squat
    Bus driver
    TriCep
    Chest press
    Curl
    Over head press
    Squat
    One round each completed

    5 poles 3 exercises
    Side to side toss
    Over head rainbow swap
    Curls
    5 pax perform exercise 5 pax timer run the length of the field 2 burpees then flip flop
    Bernie Sanders run back 4 burpees flip flop
    Bernie Sanders run back 6 burpees flip flop
    Rtn the rocks

    Head to the flag COT

    http://f3uk.net/bdgen/

  • War Eagle Would Have Been Proud – from Fast Tax

    El Diablo 3/23/2022 – Better late than never…

    As YHC was heading to El Diablo that fine morning, the plan was to introduce a few new routines that had bounced around my creative brain yesterday, together with some Fast Tax favorites. However, as YHC walked up to the flag and saw the 15 other PAX in attendance, that plan got tossed as YHC realized, with a little prodding from Rudy, that we have never had a 16 PAX game of Battle Frisburpee. Time for an audible…

    With disclaimers being said, we headed down the jogging path toward the rock pile pausing every 30 yards or so for warmups, consisting of:
    SSH
    Hairy Rockettes
    Swan Dives
    Crab Merkins Plank

    Once we arrived at the rock pile, and unwilling to jump right into the Battle, YHC began the day’s festivities with Fee Fi Fo Fum: PAX selected medium rocks then starting on a line with your rock, each PAX performed the following sequence OYO: Squat, double arm shotput rock, broad jump toward rock, lunge the remaining distance and repeat the sequence until Q said stop. Repeat back to the rock pile.

    Welsh Dragons were next.
    Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.

    Next event was Wall of Fire: While PAX are doing People’s chair, take turns doing 10xmerkins 10xLBCs and 3 burpees. YHC quickly realized that 16 in a circle may be a little too much to hold people’s chair 3 times around…Time for Battle Frisburpee

    Battle Frisburpee:
    After laying out the cones and a quick recap of the rules for PAX in attendance, we divvied up into teams and began to battle. YHC later realized that with 16 people, the field should have been at least 5 yards wider. Thus, the new width guideline is 15 yds for 10 or less people, 20 yards for 12 – 14, and 25 yards for 16+.

    Team 1 (Shirts): Vagabond, Hawgcycle, Rougarou, Left Coast, MacGyver, Pilsbury, Bogie, Hand Grenada
    Team 2 (Skins): Hokie, Scantron, Rudy, PVC, Gabrielle, Boo Boo, Mahatma, Fast Tax

    The battle was hard fought and close. The “last one touched” rule (strategically hit opposing team members that guard too closely) was used effectively and often by both sides. The potential of the Baller to dole out punishment (vis a vis penalty burpees when the ball hits you) was best epitomized by Hawgcycle, who was by far the most promiscuous Baller in history. Also notable was Team 1’s (and maybe Team 2 once or twice) utter lack of regard for the 3-burpee contact rule.

    However, the most noteworthy was MacGyver’s expansion of the game into a full contact sport in a way that would have made War Eagle proud.

    In the end, Team 1 could not overcome Team 2’s superior strategy and execution.
    Team 2 carried the day with a final score of 5-4.

    With game over we headed to COT for name-o-rama, announcements, intentions, and prayer.
    Followed by Coffeteria and a discussion/clarification of the rules at PJs (See below).

    Rule clarification:
    1) If the Frisbee goes out of bounds in the air and then back in without touching the ground, it is still considered out of bounds and a turnover at the point it initially went out.
    2) If a PAX catches the Frisbee in the opposing team’s goalie box and is hit by the baller at the same time, THE TIE GOES TO THE FRISBEE RECEIVER.
    3) There is no interfering with the other side’s ball.

    Thanks for the fellowship! SYITG

  • Sprints – from PVC

    Warm-o-rama 800 M

    The Thang-
    100m run 100m mosey
    100m…100m
    200m…100m
    200m…100m
    300m…100m
    300m…100m
    400m…100m
    400m…100m
    rinse and repeat

  • Someone has been reading the Exicon – from Hokie

    YHC showed up to The Scrum to a lone vehicle in the lot at 0620. Knowing the vehicle belonged to PVC, I texted the Q to ask if he was in route.

    Minutes later, another vehicle showed up to a greeting from PVC saying, “Aren’t you the Q at Rock City?”

    At that point, the 3rd vehicle left and I agreed to Q.

    At 0627 Rev arrived and I verified it was ok if I took the Q.

    At 0630 the disclaimer was given and we moved to the newly finished “gym” area to go through a Tabata with Apollo Creed Burpees, Bohemian Rhapsody, Speed Humpers, Bolt 45’s, Bear Holds, Angle Grinders, etc

    At one point Rev questioned something to the effect, “so did you get bored and explore the Exicon?”

    As we got ready to wrap up there was chatter I may finish sh 30 seconds early and Rev was overheard dictating his complaint to be filed with the Nan’ taan for being cheated out of his 30 seconds and requesting both a refund and a penalty of 1 burpee per second to be imposed upon the Q, but as fate would be generous, Revs watch read 0615 as we wrapped up.

    Thank you for the fun this AM