First Thursday at Timberwolf since June that we weren’t doing a sports-themed or Iron Pax workout, which admittedly felt a little odd. The original Q decided to run with the “Aches & Pains” crew at Alamo yesterday, and he himself walked away with one and had to hot potato the lead. Added to the “gloom” mystique on a frosty October morning. So, what do we do? We do what we know works! Let’s mosey
Around the school to the bus lanes for my standard warmarama. In honor of Nancy “Sailor” Lopez, who I I think had to rent a boat to deliver shoes to Kenya because it’s cheaper, we went with Lightpole Alley!
The bus drivers were beginning to show up and there was mumble chatter on the radio about the motion-of-our-oceans while performing AL Prom Dates…or so we assume anyways.
Mosey BTTF, collecting hoodies along our way. Finished with a 5 min Ring of Fire “legs” style
Announcements – Chili Cook-off aiming for 11/23 details to come, Father Daughter Dance 12/6
Prayers – Hermey’s wife, those on the mend like Warby.
8 HIMs took on the daunting task of sidewalk running at the Woodshed today. 7 succeeded, 1 crumbled; but together we left no man behind and carried on! According to the slab of concrete here is what went down.
Start off with an indian run to the school. Big Herm took a tumble but Big Perm remained majestic as always. Circle up at the school for a round robin warmup.
# 1 – DORA Run down and around the kid drop-off loop and back. 100 heels to heaven, 200 donkey clappers, 300 mountain climbers
#2 – 4 Corners Go around always facing the same direction. Round 1 – karaoke, sprint, karaoke, bernie. Round 2 – karaoke, lunge, karaoke, reverse lunge. Round 3 – karaoke, bunny hop, karaoke, step backs.
Indian run back to the pool.
#3 – Triple Check Runner > Hillbillies > Squats. Went until time was called.
Announcements – 11/23 Chili cookoff at ALAMO. Waiting on confirmation of reservation, details on slack soon. 12/6 Father Daughter Dance
Prayers – Excel lost his job, interview with Capital One this morning. Kenny G’s Uncle is in Hospice. glad Hermey is OK
”You attract bees with honey” is a famous saying. Tonight showed you attract ruckers with beer! 12 (but then 13 after Cookie ate his pancakes and 14 after Ponch was told to get his ass out there) came out for what will be the first of many CSAUP Rucks!
THE THANG
Swoop kicked it off with ruckless 11s and ruck-on 4 corners around Alamo and we proceeded on our way. Crabgrass had a surprise for the PAX at the top of a dirt mound at a construction site where we found 6 sandbags waiting for us. Quick triple check with runner carrying sandbags + planks & SSH.
We carried our 6 new sandbag friends with us as we made our way to Satans Hill. We split the group in half Team A) carry the sandbags to top of hill with rucks on and back. Team B) line up and do snake order merkins until Team A returns. Round 2 same thing but with jump squats.
made our way to Old Hundred and Warby had a diabolical chart of exercises associated with letters. Spell your name and pay the price. Those with 5 or less letters had to spell their name twice!
Began our 2.5 mile trek home to Alamo
4 hours, 9.5 miles later we gathered around Alamo parking lot and began cracking open beers and enjoying some much earned guy time! Great work everyone, we pushed it hard today and no doubt each of us will be exhausted tonight and feeling it tomorrow, but we had smiles on our face the whole time and we all are glad we made it out tonight. One thing is for sure – we need more of these and there will be!
THE HIGHLIGHTS
1.5 miles in and Warby’s sole separates from his shoe. Thanks to some McGyver gorilla tape, we fix his “flat”. One mile later, his other shoe disintegrates and we need even more tape to get him back on the road. The fact that he completed another 7 miles in this janky setup is beyond words (see photo)
Ponch’s daughter arrived home while we ascended Satans Hill and she was given a message to give her pops…”Get Your Ass out there”…and he obliged!!
Special shoutout to Focker who answered a 10pm SOS call for some size 8.5-9 shoes for a ‘vagabond’ barely surviving.
Thanks DTH for cranking the tunes even though one PAX was concerned the ‘house in the woods’ would be awoken by Bittersweet Symphony and seek revenge. Crank it up!
14 HIMs have never had a beer that tasted so good. It’s so good when it touches your lips!
Thank you to those who organized and thank you to those who supported. A great night for F3 RVA!
As I watched Tua hand the game to Buffalo, I pondered what today’s beatdown should be. Help Matlock run 8 miles? Break out the cornhole boards? YHC landed somewhere in-between…however waking up and recovering from yesterday’s IPC, my quads were feeling the pain. Too bad, the show must go on!
12 HIMs began to mosey, then Hermey showed up in a SmartCar and we took off for an indian run to a cul-de-sac hidden in darkness so we could admire the stars. Quick count showed 12 HIMs made it, so Nancy and Mudslide launched a Saving Private Hermey rescue mission while we warmed up.
Indian run BTTF
Triple Check #1 P1 – Run up the hill with a sandbag P2 – burpees P3 – J-Lo’s
Triple Check #2 P1 – Run from pool to top of hill and back P2 – hold the resistance band P3 – run shuttles L C R called out by P2 Kudos to those who bear crawled this
Quick mosey around the parking lot to kill 20 seconds so Nancy wouldn’t be disappointed in me.
Announcements – Convergence Saturday, CSAUP Friday, Daddy Daughter Dance, TBD Chili Cookoff, Athletic Gear for Kenya (See Nancy’s post on Slack)
Stretch those quads!
FNG – Oops John D. (Dunningham, Dunnington!?) is Wildcat’s neighbor and came out for the first of many F3 posts today! Glad to have you out there. He has lived in Midlothian for 15+ years but is new to New Market and will soon find out what type of riff-raff he has surrounded himself with. He is a lawyer and Matlock immediately went in for the bromance. I assume John D. spends most of his day sending harassing/dad-tone emails about coin appraisals…but I digress. Searching for ideas, we asked about first concert and the PAX got excited to learn that in the second grade he went to see Britney Spears. Great options were thrown out, but as a John who is an Eagles fan, one rose above the rest.
A Q was abandoned for a good cause in the late hours of the evening. Rain came early and was relentlessly falling. 4 HIM’s wanted to fart sack, but what felt like a drug deal for some hard clay blocks needed to happen this morning. Woodsman brought the goods, Dumar and Hermey brought the truck. According to the Police Officer admiring peak male fitness, here is what transpired…
Mosey around the bus loop and some light stretching to feel invigorated. Lined up for a Light pole Build-A-Beast/Pyramid thang that YHC came up with as he drove to OHES…
ROUND 1 Light Pole (LP) #1 – 7 squat bicep curls LP #2 – 7 squat bicep curls, 7 skullcrushers LP #3 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows LP #4 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, LP #5 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, 7 Sumo squats LP #6 – 7 squat bicep curls, 7 skullcrushers, 7 upright rows, 7 single arm rows, 7 Sumo squats, 7 KB Swings Go in reverse order, dropping the exercise from LP#1 and so on
ROUND 2 LP #1 – 7 thrusters LP #2 – 7 thrusters, 7 bicep curls LP #3 – 7 thrusters, 7 bicep curls, 7 jump squats LP #4 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos LP #5 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos, 7 bent over rows LP #6 – 7 thrusters, 7 bicep curls, 7 jump squats, 7 halos, 7 bent over rows, 7 Squats Go in reverse order, dropping the exercise from LP#1 and so on
Finished it off with each HIM calling a 30 second AMRAP excercise
11 year convergence Saturday 7am Dogpile Ruck CSAUP 9/26 8 PM to 12:30 AM at Alamo
Prayers for JJ healing and Hermey’s friend who’s family member lost battle with cancer
On this Labor Day morning, while the rest of RVA snoozed away in holiday slumber, 48 HIMs of F3RVA laced up, rose to the challenge, and clocked in for a true labor of love. Under the glow of the dawn, YHC had crafted a beatdown worthy of the day—a gritty, sweat-soaked symphony of effort and determination. Because what better way to honor Labor Day than by putting in some serious work?
Mosey to the Carillon basin. A few SOJers know my style and were on the lookout for a pile of coupons stashed away somewhere for us to “find”. When we arrived at our AO for the day, “There it is” could be heard…Circle up, F3 mission and creedo, and a light warmup to get the heart going.
Everyone grab a coupon of choice. The veteran move today was to grab the smaller of the blocks. Circle up and get ready for Kool-Aid (Extra Sugar). According to the Carillon’s security cameras, here’s what took place.
800 meter run around the devil’s triangle 20 Flutter Kicks holding the coupon 20 WWIII’s 20 Squat Thrusters
400 meter run through the field 20 Manmakers 20 Bicep Curls 20 Bent Over Rows
400 meter run up Carillon steps and around a random light post 20 Kettlebell Swings 20 Squats 20 Calf Raises
Series of exercises performed by those opting out of the runs. I don’t know what they were doing, but it had to be excellent as they were poaching runners throughout the workout.
60 second rest (must be an SOJ thing…)
Same workout, but now in reverse! Mumble chatter called for creativity and LBCs(!?) but when we got to Manmakers all mumble chatter ceased and there was peace in the kingdom…Another veteran move was deployed and a block was broken – no extras = savvy!
BTTF
Announcements: 9/20 7AM DOGPILE – F3RVA 11 Year 9/26 8PM ALAMO – Ruck CSAUP (details coming this week) 12/6 Daddy Daughter Dance, details to come
Prayers: Thankful for the day and all the blessings we have in our lives, lifting up each man’s silent prayers.
Thank you for the opportunity to lead you men today! Apologies to Rosie’s golf game today 🙂 See you in the Gloom!
The brightest lights and the biggest stages are where icons are born. Today, a new one cemented their legacy. Today was the Grand Finale of our first annual Boys of Summer event at Timberwolf. After weeks of ultimate football, frisbee, disc golf, knockout, dodgeball, and variety games…One rose to the top and two came to challenge for the title. We settled it on the field.
First up was Team Warby (Warby, Matlock, Festivus, Woodsman, Shiver) vs Team Flyboy (Flyboy, Rudy, The Duke, FNG, Crabgrass)
Competition 1: 2v2 Dodgeball. First matchup went to Festivus after a stellar 1v1 with The Duke. Second matchup went to Crabgrass and Flyboy as YHC snagged two catches in the dark. Third matchup went to Warby after Rudy dropped what was the first of many balls on the day. Team Warby 3-1
Competition 2: Knockout. Went through a couple of rotations before we started to fall. FNG deployed an interesting tactic of missiling the ball through the hoop to deter his opponent. Flyboy sent Woodsman into the abyss to search for his ball, but eventually Team Warby members fell one by one. Points to Team Flyboy, up 6-3.
Competition 3: Par 5 disc golf with defender. Team Warby played the hook a little too much and got in trouble early. Team Flyboy used precision strikes to advance quickly. Rudy (5) and YHC (6) were the low scores and put points in the Flyboy basket to secure the win!
Flyboy and his sidekick Rudy challenged Fandango for the title! Down to the field for Ultimate Football
Team Fandango – Fandango, Crabgrass, The Duke, Matlock, FNG, Warby Team Flyboy – Flyboy, Rudy, Woodsman, Festivus, Shiver
To make it interesting, we played Ultimate rules except Flyboy, Fandango and anyone who got an interception could be a free runner until tagged. Also, only Fandango and Flyboy could score touchdowns.
It started off as a tight, contentious match. Each team bending but not breaking. Different strategies were deployed to take advantage of the free run rule, but the tides turned when The Duke said “F*** it, Fandango’s down there somewhere!” and launched a missile to the deep middle of the field with Fandango catching it in stride and taking off for the first score of the game. A mere prelude to the greatness still to come.
If you remember the Randy Moss in-his-prime Patriots days when he would throw a hand up signaling to the world that he was going to be open, that’s what happened today. Fandango next caught a TD from Warby despite triple coverage in the end zone, followed by two bombs from YHC. The man couldn’t be stopped today. His stat line was 7 receptions, 350 yards, and 5 touchdowns. For Team Flyboy, as Mudslide would say, they had the YIPS. There were some chances to put points on the board, but fell short on execution. Final Score: 5-0
Congratulations Fandango on being crowned the CHAMPION! your trophy is bigger than Flyboys!
Today 8 HIMs came out to help Heist reach his pre-COVID VO2 max levels. According to the speed walker, here’s what went down.
Mosey around the parking lot to get a sense of what was to come. Quick warmup Nancy-style. To honor the love shared between Travis Kelce and Taylor Swift, we partnered up, grabbed a cinder block and headed to the far end of the parking lot.
P1 runs around the clubhouse the other day end of the parking lot, P2 performs exercise until they get back. Move up one parking lot space, P2 runs. Rinse and repeat until we get through every parking space. Exercises were curls, skullcrushers, squats, swings, merkins.
Feeling dangerous, YHC mixed it up for the last 10 parking spaces. P1 sprints while P2 SSH. Returned the blocks and did some jazzercise to take us out!
prayers for Wildcats brother in law as he recovers from a scare. He was out running and collapsed due to a heart issue but the grace of God was present as a nurse witnessed him pass out and was able to perform CPR until medics arrived. Woodsman brought up a good point, for $100 you can get a calcium scan to see how your heart is doing, talk to your doctor. Good reminder of why we’re out here!
Hot muggy day which was perfect for kettlebells! YHC started with a warmup that had some abbreviated cadences to keep the PAX guessing, a great way to unlock the mind in the morning!
Pyramid 1
Set 1: 10 skullcrushers, run to cone and back. Set 2: 10 skull crushers, 10 high pulls, run to cone and back. Set 3: 10 skull crushers, 10 high pulls, 10 squat curl press, run to cone and back. Set 4 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, run to cone and back. Set 5 10 skull crushers, 10 high pulls, 10 squat curl press, 10 goblet squats, 10 bent over rows, run to cone and back.
Then we took one exercise off of each set and worked our way through until none remained. Light mumble chatter on what was considered the top and the bottom…
mosey to benches for next one.
same as before but exercises were 10 rage pulls, 10 reaper twists, 10 bicep curls, 10 step ups, 10 wrist curls.
mosey to side of school, squat against wall and do 10x front lateral raises. Did 10x-15x and then BTTF
Homegrown Half, Kool Aid Convergence, Ruck CSAUP, Chili cook off hopefully in OctoberTBD
It’s often mentioned that Alamo and surrounding AOs are just pavement, and we like it that way! There’s a new neighborhood opening by Satans Hill and the smell of new pavement got us from six to midnight and we had to go explore. Nancy brought the ghost flag as a reminder of the power he possesses, but he held onto the flag for another day.
YHC announced we had a long mosey, and away we went. Up the main road and hang a right at the construction zone. Warm up included standard items, but we added a new one, the Merman, known for loosening up your back.
Partner up. There are 4 workout stations spaced out along the road. Each team ran to a different one to start, but it would go 1-2-3-4 then back to 1.
