Corned Beef and Hash came over to the west side from the wall this morning looking for a Friday run with Gomer Pyle’s help on the route we were able to get in some running for both paces. Light house and Hash ran at a faster pace and logged about 5.5 miles while the remaining pax ran 4.5 miles and as a special bonus (thank you GP) an additional .5 miles around the school to log in about 5 and 6 miles respectively. The 4.5 mile route is below, Hash and Lighthouse ran further down Pump then returned and caught up to the Pax to come into the school parking lot.
Lot’s of mumble chatter about everything under the sun, and great to visit this AO.
See route below:
We also added .5 mile run around the school to this route.
Numberama, namerama, Handshake took us out in prayer this morning.
YHC was able to arrive early to set up a make shift Gym in the Parking lot of First watch, here is what went down for 9 F3RVA brothers:
COP
Mosey lap around parking lot and circle up for: 20 SSH, 10 DQ, 10 Hill Billys, 10 Russian Soldiers, 10 imperial Walkers, 20 4ct American Hammers, 11 LBC’s, 10 Alabama Prom Dates, 11 dying cockroaches, 10 Scorpions, 20 merkins.
THANG
8 stations were set up for the Pax:
Station 1- Jump Rope, Station 2 – curls with Band, Station 3 – LBC’s, Station 4 – Shoulder extensions with Band, Station 5 – Side Twist with Band, Station 6 – Plank, Station 7 – Donkey Kicks, Station 8 – stretching, Station 9(Runner) runs from Station 8 around parking lot to Station 1 as the timer. Runner starts station 1, S1 to S2, S2 to S3, …Everyone rotates through all stations, we rinse and repeat until we did 4 rotations and moseyed to flag.
COT
Numberama, Namerama, YHC took us out in Prayer.
Moleskin
Upchuck had a prayer request for one of his employees going through some tough times, and YHC learned of the F2 gathering after the workout this morning. Starting at 5am wrapping up at 5:45 allowed some more time for this activity when we could visit for 30 minutes over coffee. A pleasant surprise and plan to visit again in the gloom.
Happy hump day workout gents, it was an honor lead this morning, SYITG and Cheers…CB
Well the summer tour is in force as we had a guest from the West End show up for a run. YHC was notified the night before by Gypsy that he was planning to attend and Phonics and Hash showed up to the party to ensure he had a great tour of our AO. They busted out close to 6 miles. YHC and Opus ran a 4 mile route. See routes below as Gypsy also ran about 1.5 miles to warm up for our run.
Route of Gypsy, Hash and Phonics..great work Gents!Opus and Corned Beef route
YHC is working on summer tour venues and signed up to Q Mann Date and 2 faithful Manndate attendees showed up for the humid morning workout and here is what happened:
Short Mosey around parking lot and stopped in front of school for COP
COP
10 SSH, 10 DQ, 10 Helicopters, 10 LBC’s recover for the THANG
THANG
With 3 present for this workout we rotate naming an exercise to perform while on person walks from one island to the other Island and back doing around the world with the KB (clockwise and counter clockwise) as the timer. We all take turns being the timer while the other non walking is performing the exercise that was named. We go to a new exercise after all brothers had a turn walking from island to island.
Here were the exercises : Sit up press, lunges in the grass(this was Rounder’s style where we touched the knee to the grass in the lunge, then returned to standing position alternating legs), Halos (counter clockwise and clockwise), bench squats (we hold the KB and squat to the bench seat then return to standing), Boat – Canoe and we were getting close to time so we stretched for the last 2 minutes.
Numberama, Namerama, Yardsale took us out in prayer.
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:
