F3RVA

Author: Bodo’s

  • Arrested Development

    It is truly remarkable how quickly a group of middle aged men at 5:30 in the morning can turn nearly any topic into sex and genitalia jokes. This morning, it took about 34 seconds for these ten OGs of the gloom to do so, and it just kept on going. As for exercise, here’s what happened:

    COP at the intersection of Commonwealth and Hanover. DQs, Ukrainian soldiers, etc.

    Burpee Alley: Run all the way down Hanover to Shadwell, 3 burpees at every lamppost. From there, mosey down shadwell, west on grove, stop at the parking lot of Jenny Maraghy real estate.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Wall sits. 3x. // Round 2: P1 runs to wall and performs 10 Chicken peckers, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 dirty hookups, P2 wall sit. 3x. Mosey east down Grove to Lock Lane, then over to First Pres Parking Lot, stopping intermittently for 3 burpees along the way.

    Triple Check: At some point after the last set of exercises Hitchhiker abandoned us, so numbers were perfect for triple check. P1: Squats // P2: LBCs // P3: run to the playground fence, bernie sanders back. Mosey back to the school, stopping along the way intermittently for sets of 3 burpees.

    COP: ring of fire, sets of Freddie Mercuries, American Hammers, Crunchy Frogs. Finish with 3 Burpees.

    NMS: What a great morning, we covered a ton of ground and worked every muscle. Lots of laughter, which is pretty much a guarantee with Saab and TYA in the mix. Great to have Vandalay back. Seymore broke up the COT with a serious stench.

    SYITG!

  • Stand Out

    You know that scene in Legally Blonde when the mean girls invite Elle to a costume party, and when she shows up she’s the only person in costume? That was me this morning. I was somewhat consoled by the fact that Choo Choo’s M tricked him the last 2 years with the same prank. Last year he was Rick Flair, this year he was a wizard. Imagine making small talk at a cocktail party and everyone is dressed normally, while you are in spandex or wearing a long grey beard. That was Choo Choo. This morning, despite my appeal to dress up, I was Bat Man and everyone else was just the plain old pax. I really wished Choo Choo or White Snake was there.

    After handing out treat collection bags, we started our Trick Or Treat Beatdown with a short mosey to the corner of Westmoreland and Grove. Here’s what happened:

    Treat #1: 11s. 10 dips at the picnic tables, run to the sidewalk, 1 merkin. 9 dips, 2 merkins, etc. After 11s, treat #1 was distributed: full length carrots, in honor of Ms Winkle who always gave healthy treats on Halloween and then we would egg her house. After receiving the long hard carrots many penis jokes commenced. Mosey to Westmoreland and Cary.

    Treat #2: Run the tree line, stop and perform 5 squats at each tree. Run back, perform 5 WW2s at each tree. Treat #2 was distributed, a reeces cup and pack of gum. Jokes about melting chocolate in our pockets commenced. Mosey to tennis courts.

    Treat #3: Triple Check. P1: Plank Jacks, P2: Jump Squats, P3: run to the end of the courts, Bernie sanders back. Treat #3 was then distributed, the original lemon lime gatorade. Complaining from Handshake commenced. Mosey back to the start.

    Treat #4: 4 corners. 40 2x Flutter kicks / 30 Carolina Dry Docks, / 20 2x Imperial Squat Walkers, / 10 Burpees. Lunging and Bearcrawl between corners. Finish with a Ring of Fire, ab excercises called. Treat #4 distributed, PBRs. We tried to make our downranger shotgun the beer as a hazing tactic, but he declined.

    Namerama, Numberama, YHC took us out.

    NMS: I love this group because we know how to push ourselves hard and laugh and make fun of ourselves the whole time. Let’s keep doing it. Thanks guys for playing along.

    SYITG

  • Last Second Parking Garage Pivot

    14 runners and 4 bikers jauntily converged for a chilly morning of running and cycling. With no Q on the sheet, Splinter confidently directed us to a Groooooove loop, but Marv was enthusiastically motivated by the idea of running to the newish parking garage on Patterson between Libbie and Maple. So a last second change was made just as the clock struck 0530.

    4s: West on Grove, right on Libbie, Left on Patterson. Run to and into the parking garage and run upward until you hit 2 miles, turn around and head back.

    5s: same as above, all the way up to the top of the garage and back down, then head back to Mary Munford, circle the school to complete the mileage.

    6s: same as above, two times up the parking garage and back down.

    No persons were jump-scared, although Marv admitted that he screams like a little girl when terrified, so we’ll have to make that happen soon.

    Thanks for a great morning!

  • 10 x 10s for 10 / 10

    A mighty 13, including some long lost cotters, converged for 45 minutes of Mary on the 10th day of the 10th month of the year. After some happy greetings and mockery, the workout commenced. Here’s what happened:

    COP on the blacktop. Standard fare

    10 Rounds of 10 Sets of 10 Excercises

    >> 1st round- Blacktop

    10 merkins – 10 squats – 10 LBCs. 10 stations, mosey between stops.

    >> 2nd round – Soccer Fields

    10 SSHs – 10 plank jacks – 10 WW2s. 10 Stations, mosey between stops.

    >> 3rd round- Field

    10 Jump Squats – 10 Carolina dry docks – 10 2x flutters. 10 Stations, mosey between stops

    >>Back to the flag for the Final Set: 10 Burpees.

    Numberama, Namerama, YHC took us out.

    NMS. Great to see some old pals like Slurpee, Sugar Sock, the Mayor, and Slippin Jimmy. We did not have time to do 10 rounds of 10 burpees at the end as planned. Everyone was very disappointed but all agreed enthusiastically to do 9 more sets of 10 burpees throughout the day. The highlight of the day was Gumbo describing Senor Frog’s Running style: “Burst then Hairball, Burst then Hairball…”

    With everything that is happening in the world, every day without death or catastrophe in your life is a gift of grace. Receive it, enjoy it, share it.

  • TAFKAP

    A fantastic five kept the Dog alive in our exercise hive. Here’s the dive:

    COP at the bottom of the amphitheater. Stretch-o-rama

    Triple check. Group 1- Merkins (alternate incline and decline). Group 2- Flutter kicks. Group 3: Run the rim of the amphitheater. Mosey to the cage

    Rusty Cage Triple Triple:

    Round 1:  7 Pull Ups // 14 Froggers // 21 Reverse Crunches . 3x

    Round 2: 7 Body Rows // 14 Plank Jacks // 21 LBCs // 3x

    Round 3: 7 Chin ups // 14 Squats // 21 2-count American Hammers. 3x

    Mosey back to the flag

    COP: 5 Burpees to seal the deal

    Numberama, Namerama, YHC took us out.

    NMS: great group on a beautiful morning. The name/symbol of The Artist Formerly Known As Prince was prominently and mysteriously displayed on the amphitheater wall, for what reason we do not know.

    We remembered all those who died this day 23 years ago, prayed for their families and for peace in our violent world. SYITG

  • Often Wrong, Never in Doubt

    8 gentlemen of the gloom , plus 2 canine walkers, gathered at the best AO in RVA for 45 minutes of Mary. Here’s what happened:

    COP on the blacktop: various predictable COP exercises and stretching techniques. Mosey to the treeline

    Chutes and Ladders: Run forward 2 trees, perform 5 reps of an excercise. Bernie Sanders back one tree, then run forward 2 more trees, all the way to the end of the field. Round 1: Merkins. Round 2: Squats. Round 3: WW2s. Mosey to Pull up bars

    Pull Ups Ring of Fire: with the Pax encircled doing various excercises (incline merkins, Carolina dry docks, dips, LBCs), each member of the Pax performs 5 pulls ups one at a time. 2 rounds. Mosey to tennis courts.

    Dora: 100 Jump Squats, 200 2x Flutters, 300 1x Mt Climbers. Best form award goes to Beaver, low marks to team Handshake+Oyster. Mosey back to the flag

    Final COP: 3 minutes of Up/Downs (Burpee Shuffle).

    Numberama, Namerama, YHC took us out.

    NMS: Welcome September weather, we heart you. Thanks to Swirly for correcting my instructions on the Chutes and Ladders, although I still think he might be wrong (please don’t forward this to him). Prayers for Bone Thug’s recovery from surgery, and for all the dudes heading to BRR- we’re cheering for you!

    SYITG

  • From whence does the bright light come

    Twenty, yes twenty (!) mighty men of Westhoe gathered in the gloom for a Monday morning beatdown. Bathed by the glowing luminescence of the Third Church building, casting rays of light which emanated out of every single window in the entire damn building, the pax ventured forth at 0530. Here’s what happened…

    COP in the near Third Church lot: Deadman hang // helicopters // DQs // Ukrainian Soldiers // Copperhead Squats // APDs // LBCs // Planks

    Merkin Jax  1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down. Mosey to middle lot

    Endless Escalator! Perform 20 reps of exercise 1, run a lap. Exercise 1 + 2, Run a Lap, Exercise 1+2+3, Run…..all the way up to Exercise 1-10 and Run a Lap. Exercises:

    • Merkins
    • WW2s
    • SSHs
    • Carolina Dry Docks
    • Squats
    • Crunchy Frogs
    • 2x Mtn Climbers
    • 2x Imperial Squat Walkers
    • Reverse Crunches
    • Burpees

    Audible was called at 6:05, the whole pax started at the top and worked our way down the ladder, 10 reps each. mosey back to the school

    COP: Swirly led some final ab excercises

    NMS: awesome morning to have so many guys come out. Lots of mumble chatter about why YHC cannot get the contractor to turn off the lights of the church building every night. Attempted confrontation of contractor was thwarted, maybe next time.

    Next Monday Convergence at Knuckleville somewhere way out West. SYITG!

  • Perfection

    perfect numbers, perfect weather, perfect morning.

    Welcome FNG Patches O’Houlihan!

    Get a partner and sign up for the 8/17 tourney.

  • American Ninja Warrior!

    5 aspiring martial artists gathered for a test of strength and agility at 0600. The first 30 minutes was a slow mosey through the whole course, stopping at various stages for COP. The final 30 minutes was a timed run through the whole course. The course was as follows:

    • Start at parking lot
    • Run all the way down to start of pipe loop, run up pipe loop to Rusty Cage
    • Jump up on high bars and shimmy around the highest bar, hop down onto the box
    • Shimmy across parallel bars
    • Run along tree line to playground.
    • Jump fence. 25 Swerkins
    • Run to Ha Penny Stage. 25 Donkey Kicks
    • Jump off ha penny stage. Run to line of 5 picnic tables
    • Box jump up to table. Jump down, 3 Burpees. Box Jump on to next table, and so on
    • Run down to ampitheater
    • 3 LBCs on each step, up to the top.
    • Run to the field.
    • Stop at 25, 50, 75, and 100 yards, 25 merkins each
    • Run to fitness path, take a right and run to monkey rings
    • Monkey swing across rings.
    • Run to climbing rope. Climb to top of rope, touch bar at the top, drop down
    • Run to half wall. Climb or jump over wall.
    • Run to cross walk and back to parking lot
    • Touch the tree to finish and stop the clock

    Finished up with Numberama, Namerama, YHC took us out.

    NMS: This is the third time I’ve attempted this workout, the first at Dogpile. It was a good course but more demanding than any of us expected, likely because of the 100% humidity. Thanks guys for giving this a go on my birthday, was a lot of fun. Great conversation at Coffeeteeria afterwards, mostly about the very interesting if not somewhat bizarre stuff that Bootleg is reading. SYITG!

  • 1k!

    14 of RVA’s finest started off the week strong at Hoedown today. The Q disappeared at 5:20 when nature called, but thankfully he reappeared to kick off the fun at 0530. Here’s what happened:

    Slow Mosey around the traffic circle

    COP: Helicopters // DQs // Cherry Pickers // Imperial Walkers // Copperhead Squats // APDs // LBCs // Plank Jacks // Pickle Pounders // SSH 21s, finish with 5 burpees. Mosey to the teacher lot.

    1st and 10s: Run to the first parking space line, perform 10 Merkins, 1 Burpee, sprint to the end of the lot. Jog back to the second line, perform 9 Merkins, 2 Burpees, sprint to the end of the lot, jog back to the third, and so on, until the 10th line (1 merkin, 10 burpees). Mosey up to the upper field.

    Triple Check: P1: Wall sits // P2: Dips on bench // P3: Run to pull up bars, 3 pull-ups, run back. Mosey to Blacktop.

    Dodgeball!! : teams of 7. If you get knocked out, perform an exercise as called by the Q. In second and third games, entry was permitted after 20 burpees. There were complaints that the teams were imbalanced- probably true since the rude team won all three games. MVP goes to Splinter, who clearly played a lot of Dodgeball as a kid.

    Mosey back to the flag. Numberama, Namerama, YHC took us out.

    NMS: It’s been over 7 years since I first showed up at WDog. It would not have taken me nearly so long to get to 1k posts if I had been more consistent my first few years. When I started, I was embarrassed about how out of shape I was so didn’t show up very much – I didn’t really get the point. But over the years in this group, I’ve realized that the purpose of F3 is not to “be the best,” which can make you either prideful or insecure, but to “be a team, be a friend, be a servant.” I’m very grateful for that and for all you guys.