So YHC was ready for a hot evening workout with the sun out all day; however, there was a nice breeze to welcome this beat down. Here is what happened on Monday Night:
COP
We start with 10 SSH, 10 DQ, 10 Helicopters and we mosey to exercise bag.
THANG
We pull out the exercise Bands and exercise cards with rice counter weights in ziplock bags. Lockjaw panicked and thought we had to counts the grains for the number of reps…thankfully this was not the plan what was the plan was an 8 station Tabata and you worked out for 8 reps of 20 second exercise to 10 second rest repeat until you reach 4 minutes. These were the stations: Station -1 – 10 Hand release merkins then plank for the remaining time in 20 seconds. Station 2 – Shoulder exercise with the bands. Station 3 – Flutter Kicks. Station – 4 Squats. Station 5 – LBC’s, Station 6 – Lunges, Station 7 – Bicep Curls (with Bands) and Station 8 – Side Twists.
We had music for this workout; however, YHC left the speaker at home so music and cadence was quieter. So the mumble Chatter was abundant, and we often workout through the rest period. This made the workout hard and we all got a good sweat going this fine evening.
Namerama, Numberama, YHC took us out in prayer.
Moleskin
SO YHC missed his sign up for Punisher earlier this month, so this report was critical. We talked about the Wendy’s commercial in the 80’s – Wheres the beef? with Wendy’s hence the title to the back blast tonight. Have a great week gents.
It was an honor to lead this evening and I will see you in the gloom…Cheers…CB!
We had our first RVA group meeting after COVID-19 Shutdown. Below are the notes from the meeting. We will have Parking lot discussion points that we can cover in a future meeting. The purpose of this town hall was to get the feedback from everyone in attendance and anyone in the RVA region may read the below notes. This is what transpired below:
Discussion on AO’s: Corned Beef: – 33 AO’s, maybe the Summer Tour will help us determine which may no longer be viable? Labrat:- If you start an AO, it’s up to you to determine whether it’s still viable- Litmus test should be if you’d feel embarrassed if an out of town or FNG guy showed up Gypsy:- We can also look at Big Data to follow numbers and determine viability Flatline:- There are enough AO’s and PAX that we could just have guys take ownership and run with it
Round Table Discussion: Shakedown:- Love F3RVA and feel it’s doing well the way it is in spite of Pandemic weirdness- Patience and unity are central, and convo worthwhile if it helps- Let’s try to expand the ways we represent F3RVA on Twitter/etc to connect with more folks Wilson:- It’s all about You-vs-You, and if you want to make change, do it- Growth is happening where the need is, which is where the PAX live- What’s the end game for F3RVA? Where are we going? What are our goals? Nancy Lopez:- If numbers are low, it’s up to the regulars to boost numbers- Would love to see more of the community service – like cemetery clean-up that Doublemint was Q’ing Marmaduke:- Let’s pull together and get stronger together- Wants to get the PODCAST up and running (reach out if you want to help!) Garbage Plate:- See more guys stepping up to Q and pushing the PAX with harder challenges/fitness Gomer Pyle:- Love it, and while we don’t need to grow, it would be a sign of health- How can we connect with, support or partner with some of the other RVA workout groups?- We have a LOT of christian guys, and it can seem exclusive- There are no AO’s East of Richmond – what can we do to be a part of those communities? Bluemoon:- The spice of F3RVA is the variety of PAX and AO’s available- Does everyone that joins F3RVA get some insight into the availability of the other AO’s?- It’s important that if an AO is on the map, it needs to be regularly Q’d and well attended Mudface:- It’s not that we need to grow, but that there’s more people out there that need F3RVA! Bodos:- We tend to inhabit homogenous networks, so F3RVA tends to grow with guys of similar culture/community- How can we invite and connect with other communities, and how can we change our culture to be inclusive? Don Draper:- We all get something different out of F3RVA – sometimes to Q, sometimes to attend- The F2 accountability and encouragement is what gets me out of bed- How can we share the KoolAid with guys who haven’t yet joined?- How can we share the passion we have to help enhance our quality of headlocking new guys – If new guys are inviting new guys, have they been indoctrinated sufficiently to share the core principles? Fireman Ed:- His M is asking about if the FIA can happen for our Region – good testimony of how awesome F3RVA is- We’ve moved toward more Hot Potatoes as we’ve had more AO’s – is that a good thing?- How can we retain the FNG’s? Is there something better we can do to shepherd these guys to stick with it? Spit:- We need to look at someone being responsible for each individual AO- If nobody signs up to Q, or the Q no-shows, then that guy takes responsibility- If an FNG shows up, that person has the responsibility to welcome/educate/integrate the FNG Chaplain:- I would have quit F3 if I hadn’t had guys follow up with me – so I think that’s important Gypsy:- Our mission is National with well established “best practices”- The lack of structure weakens the model- How can we ensure F3 can plant/serve/grow the RVA community? Phonics:- The mistake in an expansion is not having someone living IN that community- The leadership needs to be local- Have always enjoyed the unique challenges posed like Old Glory – can those be scheduled? Faceplant:- Q fatigue is real, so we need better coordinated efforts to share the opportunity/responsibility to Q Fresh Prince:- F3 is what we make of it – what we put in, is what we get out Boberry:- More structure would be helpful to bring F3 out to new communities- When I first posted, had not Rosie reached out and followed-up with me, I may not have returned HoneyDo:- Let’s be INTENTIONAL – what is our strategy?- I’m a living testimony that F3RVA works. There are men like me out there who also need saving.- Where can we have the most impact if we’re expanding? How do we structure that to happen?- How can we leverage the men and systems we already have in place? Snuff:- Growing the group sounds ambitious- There’s a personal growth that happens in F3 where we have mutual accountability and encouragement- We all need to think how we individually can be stretched for the sake of others Hitchhiker:- What makes a good leader? Having Followers – so if nobody is following, change the leader- F3RVA is attractive in the flexibility to choose when and how any PAX steps up to do more Doozy:- We have an 80:20 problem …our PAX just isn’t showing up- We can start our growth by helping current PAX to be invited to participate/invest/Q- We can do a LOT better by having assigned individuals at AO’s to appropriately handle an FNG Wojo:- Love that F3 welcomes you whatever stage of life you’re in- We need to extend our reach into other communities, but it’s gonna take a coordinated effort Circle K:- Recruiting/Expanding is an accountability on yourself- CSAUP’s may be the secret sauce to both strengthen PAX relationships and recruit FNG’s Mousetrap:- Heart for the FNG’s – but there’s a problem with recruitment/retention- How can we ensure FNG’s feel welcomed from the first day they post, so they don’t feel like they have to fight their way to the inner circle of an exclusive group? Bone Thugs:- The personal accountability provided by F3 is the reason I turned my life around- We can save lives if we get this right Flatline:- If you have not read it, you NEED to read “Freed to Lead”- If you want changes at your AO, take charge and make it happen- If you want to strengthen relationships, most times it takes getting into others’ sandbox Tryhard:- Let’s consider a POC (“Point of Contact”) for the different AO’s, someone who will help properly welcome any FNG’s and can step up to Q if needed, or encourage others to Q where appropriate.- There could also be a POC for each Nano-region, to help facilitate CSAUP’s and other inter-Nano F1/F2/F3 events Bleeder:- F3 is the light in this world – how can we do better and expand the light?- We’ve got to be intentional if we’re going to break into other communities EFHutton – He lost Power to his house, however sent a text in summary likes how we operate in our nano regions and really enjoys the Saturday workout where everyone comes together from the other Nano regions. This group is organic in its development and I can work out as much as I want to workout, I can Q if I feel compelled to Q, if it’s a hot potato, no big deal, there is enough self motivated guys that you will get a good work out.
Corned Beef – Enjoy the brotherhood of F3, want to learn more of what we do as a group and stay involved. Appreciated everyone being able to have input in this town hall. Please reply to this backblast of any additional comments and let me know if there are any corrections and I will fix it ASAP. Thank you Tryhard for taking the notes of this meeting. Have a great evening everyone. Cheers….CB!
PARKING LOT ITEMS:- 1.)AO’s having someone take responsibility-
2.) Get repeat Challenges scheduled: Murph, Ghost Flag, Old Glory, etc.
YHC signed up as part of the Summer Tour to Q 45MOM and was excited to bring some gym toys along with a Tabata playlist developed a workout that came together below:
COP
Brief Mosey around the side of the school on Grove, to sidewalk back around to the grassy area next to the parking lot and circled up for: 20 SSH, 10 DQ(old man stretching here), 20 4ct American Hammers, 10 Iron Cross, 10 scorpions and 20 merkins.
THANG
So YHC loves to workout to music, when running alone you can bet there is something jamming in the airpods…and the Pax had a little taste this morning for an 8 Station Tabata Workout. At each station we would perform the exercise for 20 seconds then rest for 10, rinse repeat 8 times for a total of 4 minutes, then we would move to the next station. With our numbers today we had two at each station to start and rotated so all pax worked out at the 8 stations. We had the following:
Station 1 – 10 Hand Release Merkins and Plank for remaining time(as you got to the 6th rep this was very hard to complete in 20 seconds)
Station 2 – Lunges
Station 3 – Shoulder with Bands
Station 4 – Flutter Kicks
Station 5 – Body Twists with Bands
Station 6 – LBC’s
Station 7 – Squats
Station 8 – Curls
We finished right at the 45 minute mark.
COT
Numberama, Namerama – We formed a manball and YHC took us out!
Moleskin
Lots of mumble chatter this morning about 80’s music MTV and videos that were a part of some of the songs played today. Fun times and we had a great workout to boot. It was an honor to lead this morning and I will see you in the gloom! CHEERS…CB!
Announcements – We have a town hall meeting tonight @ 8pm in the F3RVA zoom Channel an Agenda has been posted in the Preblast for the Town Hall Meeting, hope to see you there and contact Corned Beef with any questions.
YHC was rolling south and realized the EzPass transponder was not in the car, had to do the old fashioned thing and dig for change for the gates. This added to the commute and came in hot to start the work out and here is what went down.
COP
Mosey to lot by the tall cell towers, circle up and warmed up with 20 SSH, 10 DQ, 15 helicopters, 15 arm circles 10 small 5 big, Reverso, 30 4ct American Hammers, 10 LBC’s, 10 scorpions, 20 merkins.
THANG
Mosey to Soccer fields and formed up at the bleachers chose a partner and did a Dora 100 merkins, 200 squats, 300 dips.
Returned to lot by Cell tower for 7 of diamonds and we started with 7 merkins at each corner, then 14 LBC’s at each corner, 21 2ct flutter kicks at each corner, 28 Squats at each corner, 21 LBC’s at each corner, 14 2ct flutter kicks at each corner and finally 7 dry docks. We stayed as a group and ran to each corner.
Mosey back to the cars for 3 minutes of stretching, then numberama, namerama. YHC took us out.
Moleskin
We will be having a zoom call @ 8pm on Thursday using the 3rd F zoom Channel for anyone interested in checking in with F3 RVA. This is a group discussion and ask all interested to participate and discuss F3RVA with the reopening, developing our AO’s, recruiting new brothers to participate and your ideas. We look forward to seeing you then. Have a great week as it was an honor to lead this morning. SYITG, Cheers…CB!
We logged in for this 3rd F event and had 5 F3 brothers discuss how the COVID-19 Pandemic has effected them, their families, the way they see the world now. Was there negative issues, positive results and what helped them cope to the present time.
This was a healthy discussion and we learned more about one another. Very special and engaging!
It was great seeing you and we look forward to the next 3rd F event in two weeks. See you in the gloom….Cheers, CB!!
We were blessed with a cool 60 degree and sunny morning for 30 F3 RVA brothers to get in a Holiday weekend beatdown. Here is what went down :
Photos from Dogpile Convergence (We were missing Faceplant, Shakedown, Creeper and Crikey)
COP
We mosey to the 2nd Crop Circle for some warm ups of 20 SSH, 10 Russian Solders,10 Imperial Walkers, 10 DQ’s, 20 4ct American Hammers, 10 Iron Cross, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.
THANG
We mosey down to the Pumpstation for YHC’s favorite summertime treat of the pipe loop. We did a true triple check in that we divided into groups of 3 Partner 1 (P1) – Runs the pipe loop as the timer, P2 LBC’s, P3 Air Squats. P1 returns to LBC’s, P2 to Air squats and P3 runs pipe loop and then P3 LBC’s, P1 Air Squats and P2 runs pipe loop. This would Complete 1 rotation. We performed 2 more for a total of 3 rotations. Happy to do this with Gypsy and Blue Moon!
So we need to get back up the hill so we start with 10 merkins at the power pole, then sprint to the next power pole, 10 merkins then walk to the next power pole, flap jack run and sprint until we get to the 2nd cul de sac.
We short mosey to the bottom of triangle and we perform 3 rotations of dealer’s choice(We had runners, Bernie Saunders, Bear Crawlers and Karaoke…lot’s of you against you here! Flatline started with Bearcrawl and many others Handshake, Garbage Plate, Sippy cup even Anthony Clary(FNG) did this…wow guys up to the top of the hill at crop circle, perform 20 merkins, lunge to the other street and run down to the bottom of hill. Repeat 2 more times.
We then mosey to the Cage for a quick gauntlet of 5 pullups, 5 dips then run to the hydrant. Mosey down the bowl and up to the wall for air chair (about 30 seconds) ten donkey kicks on your own then mosey to the Flag.
COT
Numberama, Namerama and Don Draper took us out for the weekend. Great effort this morning gents and it was an honor to lead on such a beautiful sunny morning. Welcome to F3 RVA Anthony AKA F3 Name –> INSPIRE, you crushed this workout today and I look forward to seeing you again in the gloom!
Have a safe weekend and I will see you in the gloom…Cheers! CB
Moleskin
Announcements – Summer Passport Challenge is in full swing having started on July 1 and through the end of August. This year we are having all 3 F’s as part of the goals for achieving the patch. Gypsy has the patches for those that complete the Tour. The cost of the patch is 5 dollars but is asking for more for a charitable donation to Virginia Home for Boys and Girls(VHBG) and Restoring hope to children in crisis. (VHBG.org) Check out preblast link is below:
YHC started off with 3 other F3 Brothers and with the assistance of Handshake as navigator made a nice mosey route to the Dogpile AO. During the run to Dog Pile mumble chatter was robust in talking about everything under the sun. We suddenly started talking about Korean names and Hitchhiker was telling us sample names and Upchuck commented that it was the first time he heard him curse! We were having a fun time bringing up names and made the run on this sticky morning not seem so long. Our run back was more direct as we had a great beatdown with The Carpenter as Q for Dog Pile.
The return route was more direct and was glad to have everyone together for the return trip.
Numberama, Namerama, YHC took us out.
Have a great weekend gents as it was a pleasure to run with you guys this morning! Cheers…CB!
Moleskin
We will be having a Convergence workout next weekend and we will form up on Saturday July 3, 2021 @ 7am at Dogpile for an hour long workout. Please contact me if you are interested in participating in the Q as I would like to have all nano regions represented for this event. We will see you in the gloom!
5 showed up for an nice cool run this morning and we took a route behind Atlee High School to Honey Meadows and we turned around at the Kings Charter short cut back through Taylor Farms to Atlee Station Road over the bridge to the Ruxton House for just over 5 miles. Hash ran extra through the Atlee XC trail.
See Route Below:
This was a nice change of pace and we were amazed how the homes are just exploding in this area.
Numberama, Namerama, Pavarotti took us out in prayer this morning.
Moleskin
Announcements – We will plan to have a Convergence Saturday July 3 at 7am and will likely be at the Arthur Ashe Tennis Courts near Swan Lake as folks can park across the street at the gravel lot…Nice Suggestion from Spit. This will be memorialized on Saturday when we announce to the PAX at Dog Pile to make this official. Let me know if you want to Q part of this work out and I will see you in the gloom.
Have a great day Gents as it is always an honor to lead.
YHC grabbed this workout when there was a blank on the sheet for the Q. Knowing that EF Hutton had the Early bird runners YHC was able to convince Hash to join for this pre father’s day beatdown and here is what happened with 20 F3 Brothers this sunny and 70 degree morning.
COP
We mosey to crop circle near Amphitheater for: 20 SSH, 10 DQ, 10 Hillbillys, 10 imperial walkers, 16 Russian Soldiers, 10 helicopters, 15 arm circle 10 small and 5 big, reverso, 25 4ct American Hammers, 10 Iron cross, 10 scorpions and 20 merkins.
THANG
We mosey to the second crop circle at the top to the Triangle and set up for a ‘single’ triple check where each person lunges from crop circle to intersection, runs down the hill then dealer’s choice(some bear crawled, crawl bear, Bernie Saunders, or run/walk) up to crop circle, perform 20 merkins, then repeat 2 more times for a modified triple check.
We mosey to the Rusty Cage, partner up where Partner 1(P1) runs to hydrant and back. P2 – performs 5 pull ups, 10 merkins and 15 squats. P2 then runs to hydrant and back while P1 performs 5 pull ups, 10 merkins and 15 squats. We flap jack 2 more times to complete the 2nd modified triple check.
We then mosey through the woods down the pipe line to the road by the pump station. We circle up and divide into groups of 3 for a true triple check, P1 – Runs the pipe loop as the timer, P2 – LBC’s and P3 Air squats. when P1 returns he does LBC’s – P2 Air Squats and P3 Runs the pipe loop and finally P3 returns to LBC’s, P1 – Air Squats and P2 Runs pipe loop and this completes one rotation. YHC determines that we are good for 3 more reps for a triple check plus 1.
We then mosey up the hill by the public restrooms straight to the flag.
Numberama, Namerama, YHC took us out.
Moleskin
So this was a packed workout this morning and YHC wanted to be sure we worked off enough calories to enjoy a beer (or insert your favorite beverage) this weekend. It was great to see some faces I had not seen in awhile and we had Fudd return for some Father’s day fun this weekend.
Some announcements – We plan to have an F3 Convergence Saturday July 3 with the final AO being announced at Dogpile next week. Contact Corned Beef if you want to help and have suggestions. We have ultimate Frizbee coming up at the Forge. Next Weeks DogPile will be The Carpenter’s last workout before he moves to NJ so let’s bring it next week and I see some SSH in the near future as he has the Q.
For the Fathers in the group, have a great Father’s Day and everyone else have a great weekend. It was an honor to lead this morning.
