Author: Disney

  • Week Two and the Kak-a-Laky choo-choo

    Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did:

    STH Q
    Cicle of Pain (COP)
    Side Straddle Hop (SSH) x 20
    Imperial Walker (IW) x 10
    Squat x 10
    Merkin x 10

    Mosey to Soccer Field for….
    The Beast — Run to 1/3 line, exercise of choice x 6, run to 2/3 line, exercise of choice x 6, run to end line, exercise of choice x 6, repeat exercises on each 1/3 line on way back (6 reps X 6)
    Exercises of Choice — Merkins, Sumo Squats, Freddie Mercury, Jumping Lunges, Diamonds and Plank Jacks
    Plank until all PAX complete

    Kak-a-laky choo choo — all PAX line Up along the end line, with everyone side-by-side in the plank position. Last man in line gets up and hops over the legs of each PAX in the line and then planks at the end. Continue with each man until the plank line reaches the end of the field.

    Disney Q

    Tabata Time
    20 seconds exercise / 10 seconds rest x 8 reps (4 minutes for each exercise)
    Exercises of Choice — Merkins, Jump Squats, Russian Twists

    Mosey to Middle School Bus Lane for some Partner Exercises
    Patner Up: Partner #1 run the bus loop, Partner #2 20 Maktar Jai, 10 LBC and 10 Dips, flapjack and repeato X2
    Plank until all PAX complete

    Mosey to soccer field for final COP
    Mary with low flutter x 10, dolly x 10 and rosalita x 10

    COT

    THE MOLESKIN

    Despite only being the second week for the RVA launch, this group came out of the gates like a veteran crowd. Some good #mumblechatter prior to and during the workout, and no one held anything back. All 19 pushed it hard, with #Larrybirds going to Toga and Conspiracy, who kept the Q’s honest. A special shoot out to the 4 PAX from Raleigh, who awoke at zero dark thirty and carpooled 2-3 hours up I-95 to show support. T-claps, brothers!

    At some point during one of the loops on bus lane, YHC found himself next to FNG Window, who admitted that this was his first true workout in almost a decade. Like many PAX within the nation, Window played sports when he was a #hatehate but had fallen into that well-known rut. Brother, stick with this, and YHC promises you will see amazing results in no time.

    The COT produced one of the best name-o-rama’s YHC has seen across the nation. One lucky FNG tried to discreetly take a dive into a port-o-jon during the workout and surprisingly found himself saddled with YHC’s new favorite name in F3 — Welcome Stifler’s Mom! #classic. Honorable mention goes to FNG Chum Bucket, whose rich fishing tradition almost landed him glorifed names such as Big Tuna, Marlin or Wahoo. But alas, good friends like Johnsonville were there to save the day.

    It was a distinct privilege to lead these men as they begin a new chapter within F3. YHC expects big things from this group, and the LEAP team fully expects to see the F3 Richmond flag planted at many events in the years to come.

    Thanks to Earthworm for the great take out and to all the PAX who joined us for some great 2F at the Daily Grind.

    See you in the Gloom!

  • F3/LEAP Launch Preblast: Building the Blocks in Old Dominion

    This past week, Tim “OBT” Whitmire has been in the capital of the Old Dominion actively laying the groundwork for the LEAP of F3Nation into what will now be F3/Richmond. We have men ready to lead, and now is the time to plant the Shovel Flag and build a great new AO in the Commonwealth.

    There’s good reason why the men of F3 Nation are passionate about bringing this model of Fitness, Fellowship, and Faith to Richmond: this can have IMPACT on you and the people around you. Having fun and going hard with other men of like mind is what will take place at these workouts — a lot of life happens before the sun comes out. We’ll plant the Shovel Flag as deep we can this Saturday and beyond at Pouncey Tract Park in Short Pump. We’ll gather for the Inaugural Workout at 0650 and launch promptly at 0700 (don’t be late!). Steve “Blue” Hitzemann has the lead (called the Q) and will have two wingmen, The Mighty Lance and Nancy Drew, there to assist. Coffeteria will follow at The Daily Grind.

    This is a great chance to say you were there for the grass roots start of something big. Even if the time/location is not ideal, come out of your way to give this a shot — it’s only going to get bigger from here. In fact, there is already significant #mumblechatter about new F3/Richmond workouts being launched in short order in the West End and Midlothian.

    The workout style for tomorrow will be a challenging, F3-style bootcamp. Nothing good is easy, and this is no different. Our style of workouts is a living, breathing retort to most of what you’ve experienced with a gym membership or a personal trainer with a clipboard. Don’t worry about your fitness level, as everyone is welcome, and we promise that the workout is structured to keep everyone together.

    Where: Pouncey Tract Park, Short Pump (Just North of Short Pump Middle School on Pouncey Trail Road).

    When: Saturdays, starting 9/20. Meet at 0650. Workout starts promptly at 0700 until 0800. Coffeteria to follow.

    Going forward, we’ll continue meeting every Saturday at 0700 at Pouncey. What happens beyond that — weekday workouts, other sites in other neighborhoods or in West End, Downtown or Midlothian, etc. — will be up to the men of F3/Richmond, under F3’s peer leadership model. E-mail Richmond@f3nation.com for more info and follow @F3Richmond on Twitter.

    We’ll gather in the parking lot at the park. 0650 meet, 0700 launch. See you in the gloom. Aye!