Author: Flatline

  • Swirl……..Why

    14 Snow Men arrived to WDog this morning excited that bridges were open and a marginal amount of snow was on the ground. Thanks to Dr. Tryhard for planting the flag. 0530….time to mosey.

    Warm up lap and COP in front of The Carillon= x 15 Imperial Walkers, x 10 Don Quixote’s, x 25 SSH, x 15 LBC’s, x 10 Merkins, x 15 Cotton Pickers. Mosey to The Lawn.

    Ascending 4 Corners= Corner 1, x 10 Merkins, Corner 2, x 10 Merkins, x 20 Squats, Corner 3, x 10 Merkins, x 20 Squats, x 30 LBC’s, Corner 4, x 10 Merkins, x 20 Squats, x 30 LBC’s, x 40 2 count Mountain Climbers. And now, descend.

    Descending 4 Corners= reverse, starting at Corner 4 back down to Corner 1.

    Mosey to the stage for Triple Check- partner up x 3. One partner performs Chicken Peckers on stage, one partner performs squats, last partner runs to rusty cage and performs 3 pull ups. Audible called for chicken peckers due to safety concerns. Invisible Chair called. PAX wanted an audible for snowball fight but was there enough snow?

    Mosey to ampitheatre where it was quickly discovered that an ice skating ring was present. Incline Merkins, increase reps with corresponding stair.

    And some extra credit. 0615…time to mosey back to the flag.

    Number-ama, Name-r-ama, Announcements: Greenbow still waiting to serve eviction notice to child 3…maybe this weekend. Dr. Tryhard has pre-ordered shirts.

    YHC took us out!

    Naked Mole Skin: Mumblechatter was light during 4 corners but quickly picked up as a majority of The PAX perfomed triple check on the stage during exercise 2. Audible snowball fight has been cataloged for future use.

    Shakedown, privilege as always to share my morning. PAX will have to ask Swirly about his new shirt?!

    Men, privilege as always to lead but more importantly, you followed. I am humbled to be part of this group! As YHC stated this morning, when you have love, you have life (Thank you, Westover Hills United Methodist Church) God Bless F3RVA! Spread the light.

    Only those who post understand.

    Loud and Proud,

    Flatline

  • A Character Builder

    8 local Weathermen arrived at No Toll with 100% chance of rain and killed it. All 8 weathermen stayed in their vehicles until the very last minute…..and 0531, oops, off we went to assess the fields at No Toll this glorious morning.

    Underneath the field house is where the PAX circled up for the COP: x 15 SSH, x 15 Copperhead Squats, x 20 Plank Jacks, x 10 Merkins, x 15 Box Cutters, x 10 Don Quixote’s.

    11’s: Exercise 1 at Field House, x 1 Mountain Climber (2 count) run across the field, x 10 Carolina Dry Docks, run back. x 2 Mtn Climbers, run, x 9 Carolina Dry Docks and so on till x 10 Mtn Climbers, x 1 Carolina Dry Dock.

    Partner Up and x 200 Dying Cockroaches, any way possible, just finish 200 as a group.

    11’s (again): Exercise 1 at Field House, x 1 Merkin, run across the field, x 10 Imperial Walkers, run back. x 2 Merkins, run, x 9 Imperial Walkers and so on till x 10 Merkins, x 1 Imperial Walker.

    Partner Up and x 200 PLT’s, any way possible, just finish 200 as a group.

    Mosey back to the flag. Number-ama, Name-r-ama, Announcements- Hardywood’s daughter has a book signing at Crossroads, Friday, 2/15, 1730-1900. Don Draper’s Grandfather fell and had hip replacement surgery-prayers are need for his recovery. Greenbow’s M is in the final stretch with child 3-prayers for Greenbow and his family too.

    NMS: Thank you to FC Richmond for a covered pavilion (Field House) because that was EXTREMELY HELPFUL this morning! Super impressed with 7 PAX members braving the rain but never fear we are still here and BOOM, started out our day in a glorious fashion!

    Thanks for the prayers and insite brothers. Yes, we all get off keel, inpatient, and tempered and hearing that struggle within the PAX is reassuring!

    YHC needed the insight this morning brothers. Each of you continue to amaze me and I am a better person due to F3 RVA!!

    Use that energy today and be a guiding light but also let that energy guide us through times when patience and calmness are needed!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Is there any other way to start Monday?

    A perfect morning for 6 River Run Regulars to show up to BWES and pound the pavement! 0528 route explained…..Up Twin Team to Ellesmere, take a R. L on Drakewood with an elbow turn here, elbow turn there, and L on Gryphon. With another elbow turn and R on Brigstock. 4 milers turn back at Brigstock. 5 milers attempted to keep the pace of Swiper, we tried! Cross Salisbury onto Kings Lynn Rd to DK’s house. And back to BWES.

    5 milers enjoyed some extra credit with route and GPS stating 5.4! Thanks to Mr. Roper and Lug for circling back to round up the PAX.

    Number-ama, Name-r-ama, Announcements: Growruck needs F3 RVA so see Honeydo. Rumor has it that TYA has a pack and weight! BRR-currently 6 man team and 12 man team. IF any PAX is interested see YHC or Corporate. Logistics can handle more participants but we need to plan ASAP!!

    YHC took us out!

    NMS; Day after Super Bowl and mumblechatter stated. “boring.” Defense wins championships. Swiper nice pace today and you too Doozy. Gumbo, pleasure sharing the road with you this morning. Never fear, The Institute ALWAYS rises above! This week, remember to ponder when the mind allows, “How do you spell success?”

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Sounds Familiar

    16 Hardin Road Warriors arrived this morning with one four legged friend in tow to pound the pavement and finish the week off in a glorious fashion. Asking for time assistance-0528 proclaimed and the route defined: For All Runners, Grove toward Three Chopt, R on Henri, R on St. Christopher’s Road, R on Patterson and 4 milers- R on Libbie, L on Grove back to MMES. 5 milers- Patterson and R on Hamilton, R on Grove, back to MMES. 6 milers- Patterson and R on Roseneath, R on Grove, back to MMES. A few audibles called by PAX members but you vs you is always the disclaimer.

    Number-ama, Name-r-ama, Announcements: Sat, 0530 ET’s Parking Lot, Extra Credit run to Dogpile. Growruck, 3rd weekend in March, Signup and support the cause. See Honeydo for intel! Healing Place 10K Training Team starts tomorrow.

    YHC took us out!

    NMS; TYA was rucking this morning and all in on Growruck. Handshake and BT, great run this morning. BT appreciate the conversation and second F this morning. Handshake, The Franklins so appreciate their new generator! Sorry Mrs Franklin has a hard time listening!

    No Gears this morning. All foot power!!

    Saab, good memory cuz this is an old route from the vault. Runs are great but try to explaining the 8 turn is complicated so keeping it is easy is always a goal!!

    Vinny has a pet peeve- the word is inaugural NOT 1st annual! Too funny……to all PAX members, see Preblast for Fall Retreat!

    70 degrees and crispy (-48 degrees) and the temps were right this morning for a great run!! This weekend think, “How do I spell success?” Sermon from my pastor at Bon Air Baptist Church this past Sunday.

    Only those who post understand.

    Loud and Proud!

    Flatline

     

  • Yup, just pick one

    3 Hard Core Amigos arrived at Source of Truth this morning with a welcomed smile that the temp was slightly warmer and there was nothing on the ground. And before 0530 arrived, a Hot Potato Q was called. Mosey around the school for a warm up lap with the COP at the bus loop.

    COP- x 15 SSH, x 20 Plank Jacks, x 15 Helicopters, x 20 Flutter kicks. Cooling off sucks so time to move on!

    Exercise 1- at each door, there is a number. Starting at far entrance near the gym,  merkins for corresponding number on the door. Run to the next door. American Hammers for corresponding number. Run to the next door. Switch, repeat till 3 Amigos made it to the backside of school, door 25. Q handed over to Doozy. Mosey down to the track

    Exercise 2- 25 Merkins, run 200 meters, 25 Mountain Climbers, run 200 meters, 25 WW II situps, run 200 meters, 25 Dead Cockroaches, run 200 meters, 25 Flutter Kicks, run 200 meters, 25 Copperhead Squats, run 200 meters, 10 Burpees, run 200 meters, 25 Cotton Pickers, run 200 meters……and 1 mile done, BOOM! Q handed off to Mr. Roper. Mosey over to fieldhouse.

    At corner of fieldhouse, 25 Merkins run to the other side. 25 Flutter Kicks run to original start point. 25 Mountain climbers, run to point B, 25 Reverse Crunches. Run back to point A. 25 Donkey Kicks, run to point B, 10 Burpees. Back to the flag with 1 minute to spare. Ring of Fire-Delta Merkins x 10. BOOM, 0615!

    Number-ama, Name-r-ama, Announcements- T shirt order on F3 Gear site or See Dr. TH. 1st Annual F3 RVA retreat in Sept, see preblast.

    Mr. Roper took us out.

    NMS: YHC had the Q this morning so it was a perfect time to throw out a Hot Potato Q. Excellent work this morning men. Doozy, just pick an exercise and roll. Keep the PAX moving is always a good thing. Mr. Roper, way to take us out this morning.

    Aaayyy…..those moments in college or high school and we think life is so hard. Where are we partying this weekend? Who is buying the beer or high test stuff? Those choices seem so difficult. YHC will just say that I am blessed there was a platoon of guardian angels there to protect! Boys, count your blessings, give thanks, strive to be better, and spread THAT light.

    Only those who post understand!

    Loud and Proud,

    Flatline

  • Earning the Presidential Award-F3 Style!!

    18 of RVA’s Finest arose this morning to post at W-Dog in hopes of continuing our journey to be the best men we can be! 0530….time to mosey.

    COP…x 10 Don Quixotes, x 10 Russian Soldiers, x 15 Copperhead Squats, x 10 Flutter Kicks, x 20 LBC’s, x 10 HRM’s, and x 10 Boo-ya Merkins.

    Mosey to The Rusty Cage=Exercise 1- partner up for the fun of it. Perform as many pull ups as possible, OYO or with slight assistance.  Mosey to the field in front of the stage and keep your partner.

    Exercise 2- As many sit-ups as possible in 2 mins! Partner holds feet, switch, repeat!

    Exercise 3- The Millennial. (Way better than 1.5 mile run) The Pax will run 100 yds and perform set exercise, with 100 reps of stated exercise. Perform 10 Lawn runs with exercise change after each run. Exercises were= 1. Flutter Kicks 2. Mountain Climbers 3. Crunchy Frogs 4. Merkins 5. SSH 6. Freddie Mercuries 7. Alabama Prom Dates 8. Plank Jacks 9. Squats 10. Burpeees (as a Pax, 100 Burpees were well completed but audible called due to time).

    Mosey to the Flag for Ring of Fire- Handshake and Offshore started, moving to the L, each Pax member completes 10 Merkins. And times up!

    Number-ama, Name-r-ama, Announcements: Puppy Pile, tentative on Saturday depending on the weather-see Ollivander. BRR is an awesome event. See Flatline or TYA if interested. Spaces available for 12 man team. Vinny has a food drive for federal employees not receiving their paycheck if you would like to help. 0530, every Saturday morning extra credit run from ET’s to Dogpile and back. With Shovel Flags! Running up and down Cary with Shovel Flag fills the America Spirit Tank. Don’t ask-just show up and run=Awesomeness!!!

    Greenbow took us out!

    NMS: VMI Fitness Test minimum= 5 pullups, 60 situps in 2 minutes, and running 1.5 miles in less 14 minutes. Slight modification this morning with The Millenial vs a timed run! Way better too!

    Bodos…agreed that a partner was not needed for pullups. Good call but there were the situps so that was the reason for partner call at The Cage.

    Sippy Cup-outstanding work with 45 situps with 12 lbs weight vest on. Even more kudos for purchasing your weight belt at Aldi’s. That is awesome!!

    100 Burpees, individually, is no joke! Outstanding job cranking out those Burpees men!

    Thank you for following this morning! Working on cadence and not using _ _ C-at all! Let us not foresake these blessings that fill our life. Go out in the world today and shine that light as bright as possible!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Jackie Joyner Handshake

    43 of Richmond’s finest men appeared before dawn’s early light to start their Saturday in a way that most people only dream of! YHC needs a new watch but Kubota kept me up to speed. 0555, warning declared….”Hot Potato Q.” 0600……let’s mosey.

    COP—x 12 Don Quixote’s. x 15 Copperhead Squats (PAX did not like YHC cadence, go figure), so quiet time.  x 10 Burpees. x 12 LBC’s, x 5 Burpees. Enough. Let’s get this party started. Mosey to The Lawn.

    Partner Carries with Merkins—> Partner carries for 30 steps and each partner x 15 Merkins. Switch and repeat. Down The Lawn and back.  Q handed over to Wilson but Wilson was carrying a backpack. Try again. Q handed over to Hitchhiker, who stated, “What to do now?” Hitchhiker handled the call well and over to the amiptheatre the PAX went.

    Incline Merkins and Dips…..a few practice exercises and PAX directed….row 1=x 17 Merkins and x 1 Dip, row 2=x 16 Merkins and x 2 Dips. Continue set count up the rows til x 1 Merkin and x 17 Dips completed. Or as rumor has it, something like that! Q handed over to Seymore. Back to The Lawn.

    Hoops Challenge…..Seymore lead the PAX in a few basketball drills, including charge and down we went. Several minutes to feet slides, rapid fire foot stomps, and charges and Q handed over to Sippy Cup. Mosey over to the stage.

    Rocky Prep Work…..Sippy Cup instructed PAX to form a circle and lead us in shadow boxing. Many jabs, hooks, upper cuts, and skull crushers later….lead with both L and R foot had PAX ready for the ring. Q hand over to EF Hutton. Mosey back to roundabat circle.

    PAX circles up. Q picked an exercise-started with Monkey Humpers. One PAX member picked to run around the circle and the PAX member directly opposite chose to run too. Run in clockwise motion. Q picked several exercises while PAX awaited their turn to sprint the circle. Modified Duck, Duck, Goose. With 3 to spare, Q handed back to YHC and time to see the flags again.

    Number-ama, Name-r-ama, Announcements: Shakedown lining up a Pint-Wood Derby race at Ardent-stay tuned! Puppy Pile next Saturday-see Ollivander.

    YHC took us out!

    NMS- 0530 gathering at EF for 1.8 mile run to Dogpile was outstanding. Seeing those flags fly as we trotted down Cary Street made YHC heart fill. That was the reason YHC woke up early for extra credit.  And the run back, taking up the R lane of Cary Street with cars and buses honking their horn. No better way to start Saturday!!

    YHC tried to mix up cadence in a funny way….fail….so burpees silences a crowd!

    Hithhiker- just grab the Q, keep us moving, and great job! Seymore, Sippy Cup, Bootleg, and EF Hutton-oustanding work and way to make Dogpile awesome this morning!!

    Back blast title was decided at the wonderful 2nd F. And boy, did F3 RVA take over this morning. All tables in use but one! And the PAX brought so much dirt we helped sweep before we left. Anyway, Handshake sure was moving around the circle that someone may have compared him to Jackie Joyner. Handshake, perfect compliment!

    Men, way to start your Saturday and weekend in a perfect way. As YHC reflects from this past week, YHC was humbled again by all Q’s and reminded how special and unique F3 RVA is. Complacency may set in but do not let it settle, for we have been given a gift and blessing. YHC was reminded that with flags held high and an awesome group of men and 2.0 out to work our mind, body, and spirit.

    YHC is PROUD of F3 RVA. Continue to make the weekend superb!

    Only those who post understand!

    Loud and Proud,

    Flatline

  • “Yes, I like to lick people.”

    15 Cold Steel F3 Rangers arrived at Mary to finish the first full week of 19 off in style…..including one fine canine friend, Sally. YHC tried to come up with a creative route on Thursday but all YHC could think about was Army ROTC and the KISS method-Keep It Simple Stupid. So keeping with my ROTC education, route explained. Down Grove and R on Boulevard. 4 milers run to Christopher Columbus, circle, and back. 5 milers, run to Carillon and back. 6 milers run to Carillon and one loop around Fountain Lake with a lap around the block at Mary….YHC calcs were slightly off for 6 miles.

    Number-ama, Name-r-ama, Announcements: 1/26 Puppy Pile, Q is Ollivander.

    YHC took us out.

    Naked Mole Skin: Some how in the gloom, YHC heard TYA say “……like to lick people.” YHC believes this deviated from kicking some ass to……..

    Swiper thank you for 2nd F during our run and you sandbagger…..Swirly, great pace and 2nd F for the last mile. Super strong finish!

    YHC was thinking after COT, hard to open doors at grocery stories when they are all electric sliding doors. O well…

    Continue with determination and grit. For we are a solid group that the world and our community needs! Only those who post understand.

    Loud and Proud,

    Flatline

  • If you share your neighbors SUV, what else do you share?

    8 Foot Soldiers arrived to BWES to see what was going on? YHC forgot his time keeper so Gumbo assisted throughout the morning….YHC had a 6 mile route for Rosie but he declined so….4 and 5 mile route explained and 0530 so up Twin Team to Ellesmere. R on Ellesmere to Brigstock. 4 milers take a R on Brigstock and back to Twin Team and down the slope. 5 milers, L on Brigstock to Mount Hill. R on Mount Hill and Mount Hill to Brigstock. L on Brigstock to Twin Team and down the slope!

    Lead group moseyed around JRHS and lagging group met them head on at JRHS parking lot. PAX all finished together with Gumbo proclaiming there was 5 minutes left. Time for Mary….x 15 LBC’s and x 15 Box Cutters. Flip sides…..ROF- x 5 Merkins. Gumbo proclaimed one minute left so squat and hold till 0615.

    Number-ama, Name-r-ama, Announcements: Puppy Pile moved to January 26. Evidently a few Pax members are really excited about Hardywoods’ Q at Dogpile this weekend!! Hardywood has lost the hate!

    YHC took us out!

    NMS: So the title of the backblast……DK was borrowing his neighbors Jeep so that his niece can travel to Philly. Evidently Dk’s sister has more children than vehicles. Limehouse-great to run with you this morning. Gumbo thank you for time keeping and DK, I will stop asking.

    Great for Pax members to head off lead group several times and finish the runs as a group!

    Thank you for sacrificing the warm bed this morning to log a few miles before the start of our work day! Only those who post understand.

    Loud and Proud,

    Flatline

  • Yup, The Swamp is appropriate!

    16 Super Troopers and 1 FNG posted to Twin Team this morning in hopes of finishing the first week of 2019 in a glorious fashion.  0530….with Radar coming in hot, time to mosey to the parking lot near The Swamp.

    COP- x 15 Russian Soldiers, x 15 Hillbillies, x 15 Invisible Jump Ropes, x 15 Copperhead Squats, x 20 Box Cutters, x 20 Flutter Kicks, x 20 LBC’s….with a slight crack in YHC voice, time to mosey onward to The Swamp (aka JR stadium).

    Merkin Mile-x 12 Merkins and run a lap. Repeat x 4. Voila!

    On to the football field. Yup, soaked, saturated, diluted. Totally wet. At the end line, line up. Run to 25 yard line, x 25 Freddie Mercuries, bear crawl back to end line. Run to 50 yd line, x 50 Squats, bear crawl back to end line. Run to 75 yr line, x 75 SSH-audible-lunges back to  end line. Run 100 yds, x 100 LBC, lunge back to end line.  With time still on the clock…

    PAX lines up on the salle de bain, balls to the wall and chicken peckers. YHC started. x 10 2 count chicken peckers down the line. Quickly turned into single count and Greenbow starting at the other end to meet in the middle for times sake! Time to mosey back to the flag…..yup, through the parking lot and across a more dry field at BWES!

    Number-ama, Name-r-ama, Announcements: Oliveander has an impending preblast for puppy pile sometime in January.  What ever your resolution, continue to post and EH that guy who needs to fix Sad Clown Face!!

    YHC took us out.

    Naked Mole Skin-17 PAX members at Twin Team this am. Super awesome gents!! Limehouse, welcome to F3 RVA. Unique situation that you are a resident of the 711 corridor who went to the Citadel and were named in SC. Welcome! And you EH’d an FNG-Flat Tire-at your very first post. Outstanding. It is only suiting we welcome a Citadel grad into the mix. Let the banter begin…VMI vs Citadel. Welcome Flat Tire!

    YHC cadence and voice cracking…..always a pleasure to entertain in the COP!

    Moseying back to the flag, YHC could have lead the PAX back around on the road. But, running across another field sounded great!

    DK was startled by a possum walking on the curb near the bus. And, he thought the possum was rabid…..hence his inability to take us out!

    Thank you for following this morning. Finish the week strong and continue to lead by example!

    Only those who post understand!

    Loud and Proud,

    Flatline