Author: BoBerry

  • Getting the Led out

    7 HIMs met at WTH this morning for a run heavy bootcamp. PAX included a down ranger and a SOJer. 530 hit and we were off!

    Mosey to the track for :

    • 50 Squats
    • 40 WW2s
    • 30 merkins
    • 20 ball dipers
    • 10 burpees
    • run 3 laps

    We enjoyed some Led Zepplin while completing the exercises! plan was to repeat this 4 times. It took a bit longer than YHC expected. TCLAPS to Brick for being the only PAX to complete all rounds and all laps in time!

    numbers names Offshore took us out

    announcements:

    • opportunities to serve with breaking bread
    • leadership channel on slack including weekly zoom call Mondays at 7
    • SOJ takeover week continues!
    • Lots of PAX with prayer needs for various reasons

    NMM

    Workout was a variation on an IRONPAX challenge, variation was more running. everyone pushed themselves with this one! Always enjoy traveling to different AOs and seeing PAX YHC does not see that often!

  • So Smooth

    5 dudes expected a Last Call Q got something they didn’t sign up for. YHC was coming in hot with a bag of tricks in tow after snatching the Q the previous evening. 530 hit and we were off. According to Michael McDonald it went something like this:

    Looong mosey down to robious landing park. interrupted at each intersection by 10 of a PAX choice exercise for variety. Exercises included Imperial Walkers, Merkins, Hand Release Merkins, Side Stradle Hops, and WW2s. Short COP to stretch it out then mosey to the dock. Time to see what’s in the bag… Yacht Rock! several combinations of triple checks ensured with some smooth music to accent the lovely view on the water. We were running low on time but like my man Christopher Cross said ”its all right, I think we’re gonna make it”. so we “ride like the wind“ and were only a few minutes late to COT. Numbers? Names, Tobit took us out.

    announcements: -SOJ takeover next week, cone on out and post, dont let the fear of jorts scare you away!

    NMM

    YHC only asked for the Q to head down to the water. Its a very small window when you can catch the sunrise on the James from Twin Team. Couldnt ask for better group of gents to enjoy the gloom with!

  • Gravel Pavement: 1, Nipples: 0

    Though songs and poems have been written about the epic work out that occurred Thursday, they can so little justice to how amazing it was to those who were there. This backblast will make a paltry attempt to give you a peek, but will ultimately fail in that regard. According to the bus drivers, this may or may not have happened…


    Start with Indigenous people run with 1 burpee before running to the front. Ran around school this way.

    COP/WARMERAMA

    included but not limited to:

    • Invisible jump rope
    • Jazzercise (with less than perfect form, for notes on your form, see Nancy Lopez)
    • Hairy Rockettes
    • Flutter Kicks
    • Scoprion Kicks

    Mosey to the field for: Beast with pax choice

    • Merkins
    • Monkey jumpers
    • Ukranian soldiers
    • Ww2s
    • Copperhead squats
    • Carolina Dry Docks

    mosey to hill by the disc gold basket for

    Jacob’s ladder 1-5 burpees and back down

    mosey to the lit up wall for

    Donkey kicks up by 2 to 10, partner does Squats

    Peoples chair, partner does 2 merkins increasing by 2 up to 10

    Mosey to near ISF for Mini Dora merkins, squats, LBCs 

    Broga cool down

    Numbers, names, Hermie took us out in a BOM

    NMM great chance to lead. YHC knew he was doing well when there was an ” Oh BLEEP you!” to the full explanation of Jacobs Ladder great job to all PAX for knocking it all out like champs!!

  • Snatch and grab

    8 men descended to the glorious grounds of Timberwolf. High on the competitive spirit of the olympics (not to be confused with the banned substances taken by the Russians), an excellent beat down ensued. According to the lone runner going round the track, this is how it went down.

    Cop 

    Nancy Kerrigans

    Michael Phelps 

    Hairy Rockettes 

    Dead man hang

    Collard Pickers

    LBCs

    Flutter kicks

    Merkins

    Peter Parker’s 

    mosey to the track for…

    “Olympic Triple Check”

    2 groups of 4 so we did four exercises, 3 times…

    Lap around track

    Apollo ono’s

    Bonnie Blair’s 

    “Snatch and grab“ (Squat and touch the ground, then extend and hands in air with the invisible bar)

    back to the flag, 5 burpees OYO.

    numbers names YHC took us out

    NMM

    Did not think through how long the triple check would take. All good, made for nice mumble chatter and YHC has some things on the Weinke for the next Q. great work yall, have a great day!

  • Still Raging

    12 dudes defeated the fartsack and decided to better themselves at SOT today. . 20th anniversary of Rage Against The Machine’s self-titled debut is this year, so YHC decided to play it, and take a few of us on a trip down memory lane. According the the bus drivers, this is what went down

    Long mosey around the school and down the stairs to the track, circle(ish) up for:

    COP

    • Invisible Jump Rope
    • Jazzercise
    • Hairy Rockettes
    • Collard Pickers (#AydenNC, #whywouldyoupickcherriesofftheground)
    • Pretzel Twists

    Next up we went for a 2 pack of boberry biscuits. Mosey to the track, mosey in the curves, sprint on the straights. After each lap 10 burpees

    Time for a triple check. Partner 1 runs up stairs, across top, back down the other stairs, partner 2 merkins, partner 3 Apollo Onos.

    Turn the other way and do a Dora with PAX choosing exercises:

    • 100 Merkins
    • 200 Side Stradle Hops
    • 300 Little Baby Crunches

    Mosey to the back of the concession stand for some peoples chair, ascending Donkey Kicks, and a few We’re Not Worthys

    Mosey back to the flag for one minute of flutter kicks

    Numbers, Names, Announcements, Bullseye took us out

    Announcements: Glow run on March 6th at 5pm, see Nancy Lopez or his Slack post for more details. Hump Day Happy Hour at Triple Crossing midlothian Feb 2nd at 6pm.

    NMM

    Great to see everyone out. YHC has been inspired by the leadership of this group reccently. A lot of names on the Q sheet. A lot of guys stepping up to make a difference. YHC would encourage all of us to be a leader in F3RVA, in our homes and our communities.

  • The Swa-Goose

    5 men arose earlier than necessary in order to better themselves, enjoy some 2nd F, and procure a tasty biscuit. According to the the other runners, this is how it went down.

    Run to Dogpile. With much input from the PAX who know the area better than YHC. Ran around the lakes/ponds. Only took 17 minutes so we did a loop around the circle.

    Post-beat down, we ran back in a more direct route to the biscuit shop.

    Numbers. Names. Hutton took us out.

    NMM

    A blessing to spend time with you fine gentlemen. Take care of yourself. You cannot pour from an empty cup. Also, if you are interested in birding, be sure to talk to Bodos.

  • These go to 11.

    A week or so ago a fine group of gentlemen descended onto the lush fiends of NoToll for a celebratory beat down courtesy of YHC. According to the confused walkers, this is more or less how it went down.

    COP

    Various warmeramas, all ending on the 11th rep.

    The Thang

    With a choice soundtrack, we embarked upon a Triple Check with PAX picking the exercises, ended up with American Hammers and Heels to Heaven.

    Followed by some 11s

    Then some cool down Broga

    Ended with a merkin ring of fire, and a little Mary.

    Numbers, Names, Announcements

    NMM

    Awesome to have been married to YHCs most excellent M for 11 years. YHC is thankful to have an M who supports the crazy endeavours YHC has chosen in life thus far. Make today a great one!

    Announcements:

    -Mens clothing and shoe drive happening, get your donations to Vagabond or Gypsy

    -Forest Hill Park loops happening day after Thanksgiving, starting at 7am.

  • Removing the governor

    “We may look different on the outside, but under the hood we all have huge reservoirs of potential and a governor impeding us from reaching our maximum velocity… Impulse is driven by your mind’s desire for comfort, and it’s not telling you the truth.  It’s your identity trying to find sanctuary, not helping you grow.  It’s looking for status quo, not reaching for greatness or seeking wholeness”. -David Goggins

    7 PAX convened on the grounds of Timberwolf for some boot camp action. According the the sanitation expert we are still trying EH, the beat down went something like this.

    COP

    Mosey around the school to the bus lot for various warmerama exercises, including:

    • Side Straddle Hops
    • Michal Phelps
    • Dead Man Hang
    • Russian Soldiers
    • Collard Pickers
    • Scorpion Kicks

    The THANG

    Mosey to the track for a crack at the week 0 routine from last year’s IronPAX Challenge. It consisted of four rounds of:

    • 50 Squats
    • 40 WW2s
    • 30 Merkins
    • 20 Ball Dippers
    • 10 Burpees
    • Run a lap

    COP Part Deaux

    Mosey BTTF for some cool down stretching and 5 min of Mary with each PAX getting a turn calling an exercise.

    Numbers, Names, Announcements

    NMM

    YHC did not tell any PAX that they were doing one of the IronPAX Challenge workout routines today. This was intentional. We all have self imposed limits on what we are capable of achieving. In F3, personally, professionally and all other aspects of life. Not knowing that they were doing an intentionally tough workout, the PAX crushed it! It was an honor to lead.

  • An Uneventful Morning

    This morning as 5:30am approached a small miracle of sorts occured. There were no runners at Source of Truth. There was a Q in the gloom. Starting time hit and we were off. According to the very quick first responders of Midlothian, this is how it went down.

    Mosey across the front of the school for

    COP

    • Invisible Jump Rope
    • Russian Soldiers
    • Don Quixote
    • Collard Pickers
    • LBCs
    • Scorpion Kicks
    • Merkins

    Mosey around the school for some work on the tennis courts, whether or not you were dressed for the occasion.

    Thang #1

    Dora (leg variation). Partner 1 runs to the end of the courts, then Bernie Sanders back. Partner 2 does exercise, then switch. 100 Lunges, 200 Donkey Kicks, 300 Calf Raises

    Mosey back around the school indigenous people style, last PAX 3 burpees then runs to the front. Made it to the far corner when a commotion was heard on Midlothian Turnpike. More on this later, but the workout paused while a more important matter was attended to. Once proper more qualified authorities were on scene, the beat down continued. Once we made it all the way around the school we descended to the concession stand area for

    THANG #2

    Triple(ish) check with chicken peckers, incline merkins, and a run to the top of the hill and back. Not sure how, but it seemed like 11 guys made up two teams of 3 a team of 4 and a team of 2.

    Mosey BTTF for cool down stretching, Numbers, Names, Announcements (see below), Doozy took us out.

    NMM

    The detour/pause of the workout today was when someone crashed a truck into a powerline post on 60. Causing a loud crash, and well as huge sparks. As soon as they could see what had happened, Honeymoon and Singer were on the scene, assessing the situation, talking to the driver, Bullseye had called 911, Rosie ran down to the fire station, and Rosetta and Duke were routing traffic away from the incident. This was truly everyone pitching in as soon as they saw a need. The men who posted today ALL represented what F3 is all about, showing leadership, and helping their community.

  • How Does This Work Again?

    On a hot and humid Wednesday, a few runners and several bootcampers converged on the grounds of the Source Of Truth. PAX inquired as to who the Q was for the bootcamp. No one had signed up so Hot Potato was called! At the stroke of 5:30am, the boot campers went off and did various strenuous activities, including at least one triple check. As for the runners, Don Draper led the PAX in some track work that included some very needed and appropriate warm-up/stretching. This was followed by 1200m repeats. At 6:15am the groups became one again and collectively the PAX forgot how to do a COT, YHC very much included. We somehow made it through numbers, names, announcements (see below), and then Honeymoon took us out in prayer.

    NMM

    Great to be out in the gloom today despite the humidity thick enough to be cut with a knife. Excellent training on the track. Be warned, if the Q sheet stays empty, their may be a very run heavy routine for the boot campers in the near future at SOT. It was awesome to start the day with you gents, make it a great one!