YHC almost cried when 30 Timberwolves howled into Tomahawk middle for a State Farm pain train. The juices were flowing this morning as all regions of F3 RVA were representing: SOJ, Dirty South, NOJ, New Kent, and wherever @handshake crawled out of 😉 What an amazing group, and they hardly complained during the menagerie of “F3 RVA’s greatest COPs” hits presented below.
Warmarama
- Mosy, Intro, Disclaimer
- SSH, UK’s, Grass Grabbers
- Plank Up: Mission, Credo, Principles
- Name that Pax! ALMOST made it around the circle – Merkins for all
- COP 1 – Merkin Jax Suicide
- A creation of YHC from my early days at Rock n’ Roll
- 1 Perfect Merkin
- Bear Crawl to Free Throw
- 4 Plank Jax
- Crawl Bear Back to baseline
- Repeato each phase of the suicide but ladder up to 2 merkins/8 plank Jax —> Up to 4 perfect merkins and 16 plank jax
- Seemed innocent at first but the SWOLDIERS were on fire by the end
- COP 2 – Catch me if you can
- Mosy to the hills at the entrance of school
- An ode to DTH from one of my first beatdowns at Source of Truth (RIP). And basically every week at Satan’s Hill, ha
- Partner up – All XO’s up the hill
- Pax 1 – Crawl Bear up hill
- Pax 2 – 3 Burpees – run to your partner, and swap
- Shoulders have failed to function at this point
- Round 2
- Pax 1 – Reverse Lunge up the hill
- Pax 2 – 10 Firecracker jumps (jump knees to hands)
- The heavy breathing is picking up
- COP 3 – PFT (2minute max) – burpees
- During the prep for Grow Ruck, myself and some others (Namely Big Rig) got into some “2 minute maximums” as a way to benchmark your fitness and really push your V02 max
- Today’s 2 minute max?? Burpees! Groan
- The PAX were offered a “special prize” if they completed over 30 burpees in the 2 minutes
- About 75% hit the mark! Their reward – full sprint around the school. Less than 30, Mosy to tennis court and back
- Wildcat needs his head checked – 41 burpees in 2 minutes might be a world record!
- Finisher – CAPTAIN THORS
- Picked this little gem up in F3 Kansas City. YHC’s parting gift for future Mary’s
- 1 EA WW 2 sit-up followed by 4count American Hammer
- 2 EA WW 2 Sit-up followed by 8 count American Hammer
- —> Proceed up to 10 reps! (10 WW2’s and 10EA 4 ct American hammers)
Sufficiently smoked – we stretched for 60 seconds to close it out.
- Names, Numbers (Thax to meatball for scooping his phone to video, YHC could NOT remember 30 names)
- Announcements: Camping, VQ week coming up
NMS: Suffice to say that my cup is overflowing. I shared this morning that F3 found me when i needed it most. I was struggling to be the supportive/strong husband i needed to be in order to support my wife going through a tough season in her life. With the strength, fellowship, resolve, and purpose i found in F3RVA I was able to be that man both at home and in other areas of my life. I think it ultimately gave me the courage to help relocate us to be closer to family so the M and I can start the next phase of our life together with family there to support.
I now feel i have the strength and foundation to spin off F3 Altoona (about 1.5 hours from the nearest Pittsburgh AO). I am excited for what God has planned next. Also – it’s NOT goodbye – my work will bring me here a 1 or 2 times a month and I’ll be ghosting into various AO’s when you least expect it, but my leadership role will be relatively absent. But i know the F3RVA Pax are going to continue inspiring, headlocking, and making people splash merlot across this city!
Give F3 to someone who needs it! Thank you to all the HIM’s who came out today – it means the world. Much Love, and see you in the gloom!
-State Farm
