The Runners Ran and the Walkers Walked.. .
Over heard at Coffateria: Gumbo needs to find a home and Honeymoon is building. Will the new home be big enough for Honeymoon and Gumbo??
It was great to have an FNG join the runners this morning. PAX will give him a proper F3 name at the next workout.
OTB: Sundays 6am (14319 Winterview Parkway, Midlothian)
12 men ready to take on the day. We’re not here for Arts in the Park. We’re here for SSHs, and a slow Mosey.
Warmarama:
20 Yard Mosey for a little Warmarama. SSH, DQ, Reach for the stars, Cherry Pickers, Monkey Humpers, Merkins, Arm Release Merkins, Flutters kicks, LBC.
Slow Mosey to the field.
The Thang:
Four Corners: Start in the middle of the field – 5 Burpees, go to a corner complete the exercise and return to the middle for 5 burpees and repeat until you have hit every corner.
Corner 1: 20 Merkins
Corner 2: 20 Jump Squats
Corner 3: 20 Mountain Climbers
Corner 4: 20 WWI
End with 5 Burpees.
Slow Mosey to the Amphitheater.
Up to the top, down to the bottom, up to the top.
Down to the bottom, up to the top, down to the bottom.
Slow Mosey to the back of the amphitheater.
Grab a Partner, for PLTs and Boxing Cockroaches, 3 rounds.
20 PLTs, both partners run to the other side 20 Boxing Cockroaches.
Repeat x3.
Slow Mosey to the Rusty Cage: Gomer went to find out who was Qing Gridiron.
Grab a Partner:
Round 1: 10 knee Raises, run to the fire hydrant 5 Booyah Merkins.
Round 2: 10 assisted Pull-ups (if needed), run to the fire hydrant, 5 Booyah Merkins.
Round 3: 10 seconds Leg Lifts, run to the fire hydrant, 5 Booyah Merkins.
Slow Mosey down to the Pipeline:
Round 1
Group 1: Bro-Code the Pipeline / Group 2: American Hammers, Flutter Kicks, Rosalitas. When Group 1 returns switch.
Round 2:
Group 1: Bro-Code the Pipeline / Group 2: Pickle Pounders, LBC, Flutter Kicks.. When Group 1 returns switch.
Slow Mosey back to the Flag:
Announcements: Get on Slack to keep up with all the events.
HDHH: Who’s got HDHH May?
Memorial Day Convergence: Tredegar Iron Works (Browns Island)
June 4th: The Bridge – See Slack for Vinny’s Post
June 4th: Blood Drive – See Slack
YHC took us out.
“for I know the plans I have for you declares the Lord, plans to prosper you and not to harm you, plans to give you a hope and a future.” – Jeremiah 29:11
Well done today Fellas, thank you for letting me lead.
See you in the Gloom
Oyster
9 warriors ready to take on Satans Hill. Ready to conquer Sprints and long runs. Ready for Elevens, Ready for a beast. Well that’s another backblast. This morning we went old school JVille Tabatas. Come get some!
Warmarama:
Reach for the stars, Dead Man Hang, Helicopters, Phelps, Hillbilly’s, Copper head Squats, Arm Circles, LBC, Freddie Mercuries, Superman, Scorpion Kicks, WW, FW.
Mosey to the end of the road and back. Circle Up.
The Thang:
Tabata 1: 20 Seconds – Work, 10 Seconds – Rest
1. Merkins
2. Squats
3. High Knees
4. MTN Climbers
5. American Hammers
6. LBC
7. SSH
8. Planks
Tabata 2: 20 Seconds – Work, 10 Seconds – Rest
1. Carolina Dry Docks
2. Squats
3. Butt Kickers
4. MTN Climbers
5. Freddie Mercuries
6. WWII
7. SSH
8. Planks
Tabata 3: 20 Seconds – Work, 10 Seconds – Rest
1. Merkins
2. Squats
3. Butt Kickers
4. MTN Climbers
5. American Hammmers
6. LBC
7. SSH
8. Planks
Tabata 4: 20 Seconds – Work, 10 Seconds – Rest
1. Merkins
2. Squats
3. High Knees
4. MTN Climbers
5. Freddie Mercuries
6. Dying Cockroaches
7. SSH
8. Planks
Mosey to the Rock Garden. Grab a Coupon.
Tabata 5: 20 Seconds – Work, 10 Seconds – Rest
1. Curls
2. Squats
3. Press
4. Rows
5. Triceps
6. Twist
7. Curls
8. Hold Coupon
Drop Coupon – Rotate Clockwise – grab the next Coupon
Tabata 6: 20 Seconds – Work, 10 Seconds – Rest
1. Curls
2. Squats
3. Press
4. Rows
5. Triceps
6. Twist
7. Squats
8. Hold Coupon
Drop Coupon – Rotate Clockwise – grab next Coupon
Tabata 7: 20 Seconds – Work, 10 Seconds – Rest
1. Curls
2. Squats
3. Press
4. Rows
5. Triceps
6. Twist
7. Press
8. Hold Coupon
Drop Coupon – Rotate Clockwise – grab next Coupon
Tabata 8: 20 Seconds – Work, 10 Seconds – Rest
1. Curls
2. Squats
3. Press
Time: Return Coupon, back to the Flag.
Announcements: See Slack for Vinny’s Post about a monthly visit to the Bridge. Flatline is leading this initiative. Also June 4th – convergence at the Bridge.
Be on the lookout for info on the Memorial Day Convergence.
Roscoe took us out. Prayers Needed for DTH sister and our brother Labrat. Let’s give him all the Glory.
Well done today Fellas, thank you for letting me lead.
See you in the Gloom
Oyster
7 men and a couple of pups left the fartsack to burn a few calories before sneaking in the jelly beans and Cadbury eggs. 2nd F was strong today fellas. Great to have Doublemint out with us today as well. Happy Easter.
Announcements:
The Bridge: See Slack for more details about upcoming Convergence.
Gomer: It’s Anniversary Week for Gomer. He has the Q all week.
Prayers: Prayers needed for DTH Sister and our Brother LabRat.
See you in the Gloom
Oyster
13 best of the best ready to take on DogPile. No Fartsacking, No Sad Clowns. Could this be the first Pipeline run for 2022. You Betcha! Let’s get after it.
Warmarama:
Mosey to the end field. SSH, DQ, Copperhead Squats, Arm Circles, Helicopters, Ukrainian Solders, Merkins, LBC, Flutter Kicks, Maybe a few more.
The Thang:
Pole Smokers
10 Heals to Heaven, Run to the end.
Pax waiting: Flutters Kicks, Freddie Mercuries, LBC, 6 inches.
2-3 rounds.
Mosey to the Penny Stage
Triangle of Death
Grab a Coupon. Round 1
Overhead Coupon Carry to the 1st Point (Corner of Fence) Drop Coupon.
Sprint to the next Point (Tree)
Sprint to the next Point (Penny Stage)
Sprint to the next Point (Fence).
Grab Coupon, overhead carry to the next point (Tree). Drop Coupon
Sprint (Penny Stage)
Sprint (Fence)
Sprint (Tree)
Grab Coupon, overhead carry to the net point (Penny Stage). Drop Coupon
Last Sprint around. Wait for the six.
5 Coupon Burpees.
Round 2 – Reverse
Overhead Coupon Carry to the (Tree) Drop Coupon.
Sprint to the next Point (Fence)
Sprint to the next Point (Penny Stage)
Sprint to the next Point (Tree).
Grab Coupon, overhead carry to the next point (Fence). Drop Coupon
Sprint (Penny Stage)
Sprint (Tree)
Sprint (Fence)
Grab Coupon, overhead carry to the net point (Penny Stage). Drop Coupon
Last Sprint around. Wait for the six.
5 Coupon Burpees
Penalty- Honeymoon broke his Coupon. 5 more Coupon Burpees.
Return Coupons.
Mosey to Love Hill. Mosey down Love Hill with a series of stops along the way.
Mosey to the Pipeline for a Triple Check.
Partner 1: Run the Pipeline
Partner 2: LBC
Partner 3: Squats
Mosey back to the Flag. series of stops along the way. Lunges, Reverse Lunges, Bernie Sanders. Curb Merkins, Curb Dips. Back to the Flag with a Minute Left. 25x SSH.
Announcements: See Slack for Vinny’s Post about a monthly visit to the Bridge. Flatline is leading this initiative. Also June 4th – convergence at the Bridge.
YHC took us out. Thankful for all of our blessings, thankful for each and everyone of you. Let’s give him all the Glory. Prayers Needed for DTH sister and our brother Labrat.
Well done today Fellas, thank you for letting me lead. Those Pole Smokers seemed a bit easier on paper.
See you in the Gloom
Oyster
3 men gathered for another edition of Off the Books. Aisle 5 lead the way.
We put in some extra time to finish right at 4 miles. Well done fellas!
Coffateria: Subaru makes 9 inches. 9 inches of clearance that is..
6 Men of F3 gathered for another 70 and Sunny beatdown. This time we headed to the beach. Let me grab my water wings…
Warmorama:
Seal Jacks x15, Mountain Climbers x15, Copperhead Squats x15, Burpees x5.
Mosey to the Wall: Balls to the Wall 1 min, Wall Sits 1 min.
Mosey to the Beach
Round 1: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 2: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 3: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Round 4: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
Mosey to the Boardwalk
Round 1: Box Jumps x10, Arm Haulers x10
Round 2: Box Jumps x10, Arm Haulers x10
Round 3: Box Jumps x10, Arm Haulers x10
Round 4: Box Jumps x10, Arm Haulers x10
Hammerhead and Whirligig – were free to lead.
Merkins x20
Gravel Pickers x20
Mosey back to the Flag.
Sprints x5
6 Minutes of Mary.
COT: Amy Grant took us out.
Coffateria at Magic Beans.
The PAX at CapeFear really went out of there way to make me feel welcomed this week. Enjoyed the workouts, the mubblechatter, Coffateria and Q Source 3rd F this morning. Well done CapeFear.
17 men braved the 55 degree morning at Carolina Beach for a 70 and Sunny Beatdown.
Warmorama :
21 SSH
The Thang:
Long Mosey to the Track. Someone brought a key so no jumping the fence this morning. Head over to the Stadium.
5 Burpees, Run up and down each set of stairs until you get to the other side.
Back to the Track and do 10 Burpees.
Run the track to the Visitors bleachers. 15 Burpees. Run up and down each set of stairs until you get to the other side.
Back to the Track and do 20 Burpees. Run Track to the other bleachers.
Q called an audible. The PAX can do Burpees, or Squats, or Merkins.
25 Burpees or 25 Merkins or 25 Squats. Go up and down each set of stairs until you get to the other side.
Back to the Track and do 30 Burpees or 30 Merkins or 30 Squats. Run the track to the other bleachers.
35 Burpees or 35 Merkins or 35 Squats. Run up and down each set of stairs until you get to the other side. Last round.
Run to the bleachers. 40 burpees or 40 Merkins or 40 Squats. Recover..
Mosey to the School and find a Table.
30 Dips.
Mosey back to the flag for some Mary.
Leg Lifts..
COT: Franks took us out.
Once the Audible was called and the PAX was given a choice of keep doing Burpees or switch to Merkins or Squats; the burpees seemed to have faded. However, YHC heard a voice on his Left Shoulder. It was SWIRLY yelling “you don’t get a choice do the Burpees”. But on the Right souldYHCer was Nancy Lopez saying “do the Squats” So YHC mixed it up and completed a series of 10 Burpees, 20 Merkins and 30 Squats until the Bleacher work was complete.
When on vacation find an AO that loves Burpees. Mission accomplished. 5 Carolina natives and 1 from F3RVA got after it.
Warmarama: SSH, Arm Circles, Derricks, Gravel Pickers,
The Thing:
Mosey to the Monkey Bars:
10 Pullups, 20 Merkins, 30 Squats: 3 Rounds
Mosey to the Track: Jump the Fence
1st and 10:
Marker 1 – 10 Merkins, 1 Burpee. Sprint to the last marker and mosey back.
Marker 2 – 9 Merkins, 2 Burpees. Sprint to the Last marker and mosey back.
Marker 3 – 8 Merkins, 3 Burpees. Sprint to the last marker and mosey back.
Keep going until you get to marker 10: 1 Merkin – 10 Burpees.
Long Mosey – Jump the Fence, find a wall.
Wall Work:
1 Burpee, 2 Donkey Kicks
2 Burpees, 4 Donkey Kicks
3 Burpees, 6 Donkey kicks
4 Burpees, 8 Donkey kicks
Repeat to 8x.
Mosey back to the Flag.
Cane Pole took us out.
Cane Pole will be in Richmond next week for work. Plans to attend Wdog and MOM. Look forward to seeing our brother from Carolina again. Let’s show him how F3RVA does it.
11 Walkers, Runners and Ruckers jumped out of the Fartsack for another edition of Off the Books. Props to Tobit and Draper who were going after 15 miles this morning. Well done Fellas.
Announcements: Shiplap has the Q at Satan’s Hill tomorrow. Come get some!