Author: Upesh

  • Leg Day Turned Into an Arm Day

    Cookie put his name in the Q sheet, then immediately got cold feet. Crabby sniffed that out and called him out the night before. At that point, there was no turning back. So Cookie rolled in, grabbed the reins, and led the PAX straight into the fire with his cheese grater:

    • Run around the school
    • Warmups & light stretching (just enough to give false hope)
    • 4 Corners – Lady of the Night edition
      • Kettlebell Thrusters – 20 each corner (140 total)
      • Squats – 40 each corner (200 total)
      • Curls – 60 each corner (180 total)
      • Calf Raises – 100 each corner (100 total)
      • Travel: lunge to the first corner, reverse lunge back to base, and walk to the other corners (because walking normally is overrated)

    Legs and arms were smoked. Mission accomplished.

    Mumble-chatter

    • Flyboy bragging his nuts are growing (still unverified).
    • Packers winning the Super Bowl (also unverified, but good for morale).

    Reflection

    What doesn’t kill you makes you stronger… except carrying kettlebells for 40 minutes without a break. That just makes you question your life choices.

    Announcements

    • Overnight Ruck – a fun way to test the limits of blister technology.
    • Boys of Summer Finale – last chance to flex those dad bods.

    COT

    Big thanks to the HIMs who posted, lunged, and laughed their way through my self-inflicted suffering. Stronger men left the AO today. I was lucky to lead you gentlemen today!

  • Build a Beast with Questionable Coupon Choices at Satan’s Hill

    Eight beasts and one fearless Rucker rolled into Satan’s Hill, ready to take on a high-octane workout. This is how it all went down.

    Warm-Ups – The Usual Not-So-Thrilling Stuff

    We stretched, we moved, we pretended to enjoy it—just the standard prelude to the real suffering ahead.

    The Real Workout – Build a Beast

    The challenge? Build a beast. The twist? You had to pick a coupon. Q urged everyone to choose wisely, but, well, if you know our crew, “wise” might be a relative term.

    The exercises that forged (or broke) the beasts:
    ✅ Jump Squats
    ✅ Ball Dippers
    ✅ Skull Crushers
    ✅ Curls
    ✅ Overhead Press
    ✅ Burpees

    Wild Cat wrapped things up with a meaningful prayer.

    Big thanks for the opportunity to lead. Pushing through the pain with this group of fine gentlemen was an honor. We all make each other better. Love You All!

    IRON SHARPENS IRON, SO ONE MAN SHARPENS ANOTHER.

  • Ruck Vs Warriors – Warriors Won It

    11 Warriors gathered at Satan’s Hill for a beatdown. This is how things went down!

    WARMARAMA
    Run to the neighborhood entrance and back from the parking lot.
    SSH, Donkeyote, Flutter kicks, Merkins, Arm Circles, Deadman Hang

    WORKOUT
    Round 1:
    Ten workout stations were set up with the various exercises. Runner wears the ruck and runs to the fire hydrant and back.
    Sumo Squats with the Ruck
    Merkins
    Jump Ropes
    Scull Crushers
    Curls
    Burpee
    American Hammer
    Mountain Climbers
    Side Straddle Hops
    Hand Release Merkins
    High Knees

    Round 2:
    Replaced some exercises with the ones below. The runner wears the ruck and runs to the second pick-up truck and back.
    Tricep Dips
    Lunges
    Alabama Prom Dates
    Ball Dippers

    Round 3 (Dora)
    100 Heals to the Heaven
    200 Flutter kicks

    Announcements:
    Oyster’s Lunch – noon – Rusty Tacos – Westchester Commons Shopping Center
    September 21st Special Convergence at Dog Pile for the 10th Anniversary of F3 RVA and Build the Awareness of Pediatric Cancer. Our goal is to raise 10K, and all funds go to pediatric cancer research and development. Futon and YeeHaw will provide more details soon.

    Prayers:
    Pray for the speedy recovery of Rosie.
    Pray for brave souls who lost their lives in the Baltimore Bridge accident.
    Pray for a happy and healthy spring break for kids and families.

    It was an honor to lead you all today. Cheers to many more workout sessions. Stay Happy, Healthy, Young, Fit, and Blessed!

  • Chatty Runners Steal the Show: Doozy, Ponch, and Cookie Set a New Record in the “Talk and Trot” Category

    In the world of sports, where intensity and fierce competition often reign supreme, three unlikely heroes have emerged to challenge the status quo. Meet Doozy, Ponch, and Cookie – not your typical speed demons, but rather, the masters of multitasking on the track.

    As the starting gun echoed through the stadium, signaling the commencement of yet another exhilarating race, the crowd’s attention quickly shifted to the peculiar trio. Instead of the usual grimaces of determination, they wore grins of camaraderie, ready to embark on a unique journey down the track.

    Doozy, the smooth talker with a penchant for puns, led the pack with his effortless stride and witty remarks. Ponch, matched him step for step, firing back with quips and anecdotes of his own. And then there was Cookie, the laid-back observer, weaving through the conversation with insightful comments and occasional bursts of laughter.

    With each stride, they delved deeper into the conversation, discussing everything from how they got their names to fun-filled college life.

    As the time reached 6.15 hours, Doozy and Ponch bid farewell, and Cookie continued to run until he reached his 10K goal.

    They had redefined the essence of competition, proving that sometimes, the most significant rewards come not from the speed of your feet but from the warmth of your conversations.

    In a world where winning is everything, these three runners reminded us there’s joy in the journey — especially when you have good company. So here’s to Doozy, Ponch, and Cookie, the champions of the “Talk and Trot” category, who taught us all that sometimes, it’s okay to slow down and enjoy the ride.

  • Cookie – Ponch Show @ The Old Hundred

    It was 5.28 AM, and Cookie was the only one in the Old Hundred parking lot. Cookie was about to set the AC to 72 and take a nap. But as soon as Cookie closed his eyes, he heard the sound of a car, and Ponch jumped out with his high spirit and ruined Cookie’s nap. As per the two little birds at the Old Hundred parking lot, here is what went down.

    Warmerama
    Run around the school
    SSH
    Arm Circles
    Merkins
    LBCs
    Flutter Kicks

    The 4 Corners (Lady of the Night Style)
    10 Merkin Pull Through
    20 Lawnmovers – Each Arm
    30 Squarts
    40 Alabama Prom Dates

    Dora
    100 Scull Crushers
    200 Curles
    300 Chest Press
    Runner runs to the cone and back

    COT – (Awkward. But It’s OK)
    Announcements – Grow Ruck
    Punch took us out

    Thanks, Ponch, for showing up and joining the grind.

  • A Day of Fitness and Financial Forecasts: Winterfield Crossing’s Running and Jogging Gathering

    On a crisp morning at Winterfield Crossing, a picturesque park nestled amidst rolling hills and towering trees, the scene was set for a gathering of fitness enthusiasts and thoughtful conversationalists alike. Two runners and three walkers had assembled, each with their agenda for the day’s activities.

    Honeymoon and Gumbo, the dynamic duo of the running world, wasted no time in lacing up their sneakers and setting off on a brisk run. Theirs was a mission of speed and stamina, as they aimed to conquer the winding paths and undulating terrain.

    Meanwhile, Aisle 5, Nancy, and Cookie, the trio of walkers, took a more leisurely approach to their morning exercise. Opting for a gentle jog, they embarked on a journey of physical activity and intellectual stimulation, engaging in a lively discussion about the intersection of finance, family, Smokehouse, bar fights, and weed.

    After the workouts, Sunday warriors gathered at Starbucks for a quick coffee, and they bid farewell after their coffee, ready to tackle the rest of the day with renewed vigor and enthusiasm.

    Cheers to Aisle 5’s Retirement and bourbon by the lake!

  • Cookies VQ – Dodging Garbage Truck and A Thrilling 45-Minute Fitness Adventure!

    An unexpected guest decided to join us – a roaring garbage truck! As we embarked on our 45-minute fitness journey, little did we know that dodging trucks would become another exhilarating aspect of our workout.

    WARMARAMA
    20 SSH
    30 Arm Circles
    10 Cherry Pickers
    20 LBCs
    20 Flutter Kicks

    1ST SET
    LIGHT POLE ALLE WITH A TWIST (Broad Jump Burpees At the End)
    After each exercise, run to the End of the Alle. Do Broad Jump Burpees from cones to the last light post. Repeat the exercise and run back to the previous light pole
    45 – Plank Jacks x 2
    40 – High Knees x 2
    35 – Squats x 2
    30 -Mountain Climbers x 2
    25 – Reverse Mountain Climbers x 2
    20 – WW3 x 2
    15 – Hand Release Merkins x 2
    10 – Merkins x 2
    5 – Froggers x 2

    2nd SET
    TRIPPLE CHECK –
    Side Straddle Hops
    LBCs
    Runner sprinting to the end of the tennis court

    3rd SET
    1 Minute of the People Chair X 2
    20 Donkey Kicks X 2

    ANNOUNCEMENTS:
    Growruck

    PRAYERS
    Sometimes, the smallest things take up the most room in your heart. Remember to keep your loved ones in your heart.
    Swoop’s friend is doing well and will return to the US in a few weeks.

    So, here’s to dodging garbage trucks, conquering challenging workouts, and embracing the unexpected twists and turns that make the journey uniquely exciting.

    Thank You all for coming to my VQ. Thank You, Mudslide, for allowing me to take your Q.
    Thank You, Heist, for pushing me!
    Thank You, F3 Fam, for being there!