F3RVA

Author: Bodo’s

  • Hitting Trees with Swirly

    13 Strong posted this morning for W Dog. Here’s how it went down:

    Mosey to Lower Slip Road for COP: SSHx25 // DQx10 // Helicoptersx10 // Arm-circlesx10/Reverso // Merkinsx15 // LBCsx15 // Crabcakesx15

    Love Hill: Partner up, one man runs up hill to the amphitheater and back. Other partner rotates through lunges // broad jump burpees // bear crawl

    Mosey to Amphitheater: Box Jump Burpees on first step. 10/5/3/2/3

    Mosey to Rusty Cage: 8 Pull ups // 16 Plank Jacks // 24 LBCs, run to the hydrant and back. repeat 3x.

    Last round: 10 Body Pulls // 20 Froggers // 30 Reverse Crunches.

    Mosey back to the Flag: Announcements, numberama, namerama. YHC took us out.

    NMS: Love Hill was dark as the inside of a cow. Swirly and I ran into a tree together that had fallen across the road; it was a very bonding experience. There was some grumbling about running Love Hill all the way to the amphitheater, but all did well. Kudos to Toga for his throwback Rusty Cage routine, a great comprehensive workout for the whole body. Also, Fireman Ed and Handshake wore matching blue cut-off t shirts and black shorts. It was very cute.

    F3 teaches us to move into the pain. Everything required of us today that is good — the hard conversation at work, the parenting of difficult children, the loving of a wife or roommate — all requires that we renounce self-interest and move into and toward the pain. In doing so we reflect the one who said: “The Son of Man came not be served, but to serve, and to give his life as a ransom for many.”

    Grateful to be with you guys. See you in the gloom.

  • 42 Second Headstand Day

    14 strong posted this morning for WDog. Here’s how it went down:

    COP: SSHx25 // DQx10 // Arm-circlesx15/Reverso // Helicoptersx10 // Merkinsx15 // LBCsx15 // Crabcakesx20

    Mosey to Rusty Cage: Triple check. Pull-ups // American Hammers // Run to the Hydrant and back

    Mosey to Amphitheater: Start at bottom step with 1 Incline Merkin // 1 Dip // 1 Box Jump, work all the way up to 18 Incline Merkins// 18 Dips // 18 Box Jumps

    COP to wait for the 6: PTLsx20 // WW2sx25 // Mountain Climbers x25

    Final YHC Birthday Exercise in honor of my grandpa, who every year on his birthday would do a headstand for the number of seconds that was equal to his number of years. Partner up, do a headstand for 42 seconds with partner help if needed.

    Mosey back to the flag: Announcements, numberama, namerama.

    YHC took us out.

    NMS: Birthdays are always a good time to think about one’s mortality. David Brooks often speaks about Resume Virtues versus Eulogy Virtues. Resume virtues are about our achievements, successes, and image: those things that others see. Eulogy virtues are about character, courage, faithfulness, patience and love: those things that reside beneath the surface that we all hope people will actually say about us at our funerals. The problem is, the world around us pressures us every day to focus almost entirely on the Resume Virtues, even though we know it’s not the way of life. The Eulogy Virtues are also much harder to attain: they require introspection, self-awareness, repentance, and above all, suffering. But as Jesus said, the one who seeks to gain his life will lose it; the one who loses his life, will gain it.

    Let’s be men who go hard after the right things. Thanks for the honor of leading among you!

  • Foiled by the Janitor

    7 regulars and 1 FNG (welcome Pipeline!) posted this morning in the glorious June dawn.

    Mosey to the faculty lot, COP: 25 SSH, arm circles, 10 Helicopters, 10 DQs, 15 merkins, 15 LBCs, 15 Crabcakes.

    Mosey to back parking lot of Third Church.

    OLD 100

    • 100 Squats. Run a lap around the church.
    • 90 2x Flutter Kick. Run a lap
    • 80 2x Mountain Climbers. Run a lap
    • 70 WW2s. Run a lap
    • 60 Dips. Run a lap
    • 50 Lt. Dans. Run a lap
    • 40 LBCs. Run a lap
    • 30 Merkins. Run a lap
    • 20 Donkey Kicks. Run a lap
    • 10 Burpees.

    Wait for the Pax. Work back through the exercises from Burpees to Squats, without the runs, half the number.

    Back for the COT. Numberama, Namearama (FNG Pipeline), Announcements. YHC prayed us out.

    NMS:

    My buddy Agony in Charlotte told me about the Old 100, but I’ve not been sure how to help the PAX remember the whole ladder of exercises. So I took the liberty of writing down a weinke with chalk on the parking lot asphalt. My plan after the Old 100 was to play an elaborate game that I set up at 5am with supplies from the church basement. But alas, during the COP the church janitor cleaned the whole thing up. No matter, we wouldn’t have had time for it anyway given how long the Old 100 took. Next time!

    Have a great day gents. Live to serve.

  • For all those septuagenarians out there

    21 Old Faithfuls showed up for YHC’s VQ at the Dogpile. In honor of the 70th birthday of YHC’s mother, our routines were carried out in increments of 70. The Thang:

    COP

    • SSH x 20
    • Don Quixote x 10
    • Helicopters x 10
    • LBCs x 15
    • Hand Release Merkins x15
    • … For a total of 70

    Mosey to the Stage and partner up

    • Dips on the stage, partner holds legs x35 hands facing forward, x35 hands facing backwards, for a total of 70 each
    • PLTs, 2 sets of 35 for each man, for a total of 70 each
    • Hand-stand merkins (or swirlies), each man x35 for a total of 70.

    Mosey to Big Loop. Run the loop 7 times, at the top of each run: 2 count American Hammers x 10, Squats x 10, Merkins x 10. 10 loops for a total of 70 reps for each exercise. On even-numbers loops, run backwards up the hill.

    Mosey to Carrillon Field. Beast + 1. Run the field and stop at quarter points.

    • .25 run point: 2 count Mountain Climbers x10
    • .5 run point: Monkey Humpers x10
    • .75 run point: WW2 sit ups x 10
    • end point: Burpees x10. Turn around and run back
    • .25 run point: 2 count mountain climbers x10
    • .5 run point: Monkey Humpers x10
    • .75 run point: WW2 sits up x10
    • ….for a total of 70.

    Mosey back to the Flag. Numberama, Namerama, Announcearama (Shakedown’s raising money for childhood cancer, and of course Vinny’s field day which he has been ubiqutiously ruminating about 24/7 for 9 months).

    Spreadsheets from the Gloom:

    Grateful that you all shamed YHC into Qing after being a part of F3 for so long. Thanks to Garbage Plate for helping put together the VQ. Shakedown noted that the guys at the front of the running loop were doing the 3 mandated exercises in an easier order (american hammers, merkins, squats), thus shaving seconds off their time. Dirty dogs.

    Preacher’s privilege: I showed up a few years ago for my first post committed to prove myself. I over-exerted myself and bonked, and fell behind the pax. At the Circle of Trust, I was embarrassed and ashamed, and did not share much information about myself- thus I was bequeathed with the stupid handle Bodos because all the pax could think of was a bagel shop in Cville. For me, my F3 name has become an important reminder that when I live to prove myself and seek my own greatness, I bonk. This community has reminded me that life is not about winning and success, it is about loving and giving oneself away. As our Lord taught us, “He who seeks to find his life will lose it, and he who loses his life for my sake, will find it.”

    May God give all of us and especially Swirly the strength to do this until our 70th birthdays and beyond.