Author: Florence

  • Cardio Day

    8 men gasped for air for a full hour this morning. Here’s what the concerned onlookers of Rockwood Park observed :

    Mosey to basketball court

    F3 disclaimers and mission statement 

    Warmarama : 25 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 15 merkins IC

    THE THANG :

    5 suicides on bball ct

    10 navy seal burpees, 15 sit through’s on each side, 20 V Ups, 25 monkey humpers, 30 APD’s

    Mosey to tennis ct

    5 suicides on tennis ct

    10 navy seal burpees, 15 sit through’s on each side, 20 V Ups, 25 monkey humpers, 30 APD’s

    Mosey to parking lot behind playground for 5 sprints

    Mosey to bottom of grass hill that leads to the side entrance of forest trail 

    Front facing crab walk up the hill then mosey back down

    Crawl bear up the hill then mosey back down

    “Sprint” from bottom of grass hill all the way to the farthest side of the park where the dog park is (This is somewhere between 300 and 400 meters in distance and it’s all up hill. For a sprint that distance, you have to figure out a pace to make it to the end.)

    Mosey BTTF

    60 WWII’s IC

    DONE

    Numbers, Names, YHC took us out

    Prayers for YHC’s 3 year old who has stomach bug; Prayers for Cha Cha who lost a family member and will be attending their funeral; Prayers for victims of the two plane crashes;

    Prayers for Mudslide whose body is recovering after shutting down from overtraining. It’s not often that you find someone who trains his body so hard that it shuts down. He’s in rare company with the David Goggins’ of the world. Rest up brother and we look forward to seeing you back soon 💪🏼

    NMMS : I’m tired and out of breath

  • The Hills Have Gains

    12 Brave Souls discarded the comfort of a warm fart sack to get in some gains. Here’s what happened :

    Mosey to basketball court

    F3 disclaimers and mission 

    Warmarama : 10 SSH IC then line up on sideline for the following moving exercises from sideline to sideline : knee hugs, grab your leg behind your back, Ukrainian soldiers, butt kickers, high knees

    15 Merkins IC

    1 minute elbow plank

    1 minute hold your legs up six inches off the ground while laying on your back

    THE THANG : 

    Mosey to concession stand

    50 donkey kicks

    1 min, 30 sec people’s chair

    Mosey to side entrance of forest trails and stop at monkey bars

    5 sets of 5 pull ups (hold Al Gore while waiting for open spot)

    Head back to paved forest trail and go all the way around the forest trails to the far side of the park by volleyball courts doing the following : jog flat level pavement, bear crawl down declines, lunge uphill

    Mosey BTTF for 1 set AMRAP merkins, 1 set AMRAP HRM, 1 minute of American Hammers

    DONE

    Numbers, Names, YHC took us out

    Prayers for healing for Deep Dish’s hip. He has an upcoming surgery for it 

    NMMS : Great time today gents and enjoyed Starbucks after!

  • Kotter Q

    5 men assembled for a Kotter Q with a little taste of the Academy. Here’s what happened :

    Mosey to football field

    Disclaimers and F3 Mission Statement

    Warmarama Academy Style : YHC leads the rep count. If the number called out by the PAX is incorrect or there’s bad form or someone moves to the next rep too son then all PAX restart the count back at 0 :

    25 Squats (No mistakes on these)

    25 HRM’s (Had to restart back at 0 three or four times)

    25 Butterfly Situps (Had to restart one time I think)

    THE THANG :

    Run 1 lap around football field

    Line up at the back of the end zone

    120 yards front facing crab walk

    120 yards lunges with hands on top of your head and knee touching ground each step 

    120 yards bear crawl

    Mosey to coupon shed and grab a Cindy

    Academy style counts for the following :

    25 bicep curls (Had to restart one time I think)

    25 overhead press (no mistakes)

    50 flutter kicks DC (no mistakes)

    25 bent over rows on each side (no mistakes)

    Mosey to pavilion

    25 step ups on right leg only, then 25 step ups on left leg only

    25 dips Academy Style count (two close calls but no mistakes)

    Mosey to playground behind school

    25 Incline Merkins Academy Style Count (no mistakes)

    Mosey to ditch near baseball field 

    Bernie Sanders about 100 yards up two small hills then sprint back to the beginning (Repeat two more times)

    Mosey to field by pavilion

    2 minutes elbow plank

    On your back for 1 minute of six inches (extend your legs straight out and hold them six inches above the ground)

    Mosey BTTF for 40 seconds of Merkins

    DONE

    Numbers, Names, YHC took us out 

    Prayers : Big Rig’s former coworker has 7 year old daughter with Leukeumia, Hermie’s Dad, YHC’s M has an uncle who only has one week left to live 

    NMMS : Great to be back in the saddle leading a Q after a couple months of not leading. Appreciate everyone coming out today 👊🏼

  • Summer Staycation

    YHC intended on Q’ing DogPile for SOJ Takeover but alas, Oyster beat me to the punch. So I did this staycation at Rock N Roll with these 20 hombres instead :

    Mosey to nearest baseball outfield and circle up

    F3 disclaimers and Mission Statement

    Warmarama : 25 SSH IC, 20 Ukrainian Soldiers IC, 15 Merkins IC, 10 Pelican Squats on each side (you had to be there to know what these are)

    Line up for indigenous run to the Latino Market then turn around and head BTTF

    Mosey into forest trail side entrance and stop at workout station

    Triple Check : Pull Ups, Lay down on your six and hold your legs up six inches off ground, Timer runs to gate and back

    Mosey out of forest trail to the bottom of the grass hill

    Front Facing crab walk up to the top of the hill

    Crawl Bear across next parking lot

    Lunges across next parking lot

    Naked Murder Bunny across next parking lot (think Murder Bunny without the cindy)

    Mosey to baseball outfield and line up in line with home plate

    6 sprints of 30 yards

    Mosey farther into the outfield and circle up

    1 min, 30 sec elbow plank

    50 Butterfly Situps IC

    Hold Legs up six inches for 40 sec

    Partner Up for Dora : 100 Merkins, 200 Squats, 300 LBC’s

    Had to cut the LBC’s portion of the Dora a little early to head BTTF

    Numbers, Names, YHC took us out

    Prayer Requests : Doublemint getting melanoma area removed on Monday; OC’s coworker has advanced melanoma. He’s only 35 and has a 1 year old baby; DTH’s FIL and YHC’s MIL have advanced lung cancer

    Announcements : Next Sat 6/22 launch of new Chester AO “The Iron Bridge” at Goyne Park 7 am – 8 am; Summer Tour ongoing

    NMMS : Great to have E.F. Hutton join us this morning and earn both a 1st F point and a 2nd F point at coffee afterwards. Everyone thoroughly enjoyed YHC’s cute pink microphone blue tooth speaker that I borrowed from my daughter as well as the copious amounts of commercials during YHC’s playlist.

  • Soggy Biscuit

    4 Beasts took to the soppy football field and surrounding areas of Goyne Park to tackle the Florence routine :

    F3 mission statement and disclaimers 

    Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to football field

    18 sprints from back of the endzone to other back of the endzone (First 3 sprints done without stopping, the rest of them with brief breaks in between)

    Mosey for a quick drink at the cars then mosey to exercise station behind school

    4 sets of AMRAP pull ups/chin ups : switch grip each set

    Mosey to YHC’s truck

    Two PAX grab 35 lb dumbbells for 3 sets of AMRAP curls while the other two PAX do 3 sets of AMRAP walking lunges; Switch exercises and repeato

    Two PAX do 3 sets of AMRAP overhead press while the other two PAX do 3 sets of AMRAP one legged LBC’s; Switch exercises and repeato

    Two PAX do 3 sets of AMRAP bent over lawn mower pulls on each arm while other two PAX do air squats; ran out of time before switching 

    DONE

    Numbers, Names, YHC took us out

    Prayers for PAX recovering from injuries at GrowRuck : Chaplain, Purple Rain, Fun N Gun from Pittsburgh

    Prayers for YHC’s MIL who is having brain scan today. Please pray no cancer is there and for miraculous healing of her lung and

    Thyroid cancer 

    DTH hosting 2nd F on 2nd Tuesday evening 5/14

    Big Rig leading Murph Sat 5/25 at Rock N Roll

    NMMS : Enjoyed having Biscuit post with us. The sprints this morning seemed much harder than when I did them last week. Probably because I had PAX pushing me and the humidity was hiiiiigh

  • F3 Hampton Roads : Ignite AO

    18 Brothers from near and far assembled for the 2024 edition of the seasonal launch of the Ignite AO on VA Beach. Here’s what happened :

    Warmarama : 20 SSH IC, 10 Hill Billies IC, 10 IW’s IC, 10 Up Dog Down Dog IC

    THE THANG : 

    Run from Beach Marker 36 to 37 then do 5 Burpees, continuing running to Marker 38 then do 5 more burpees, turn around and repeato 

    10’s : 10 Dips, mosey to Monkey Rings for 5 swing ups, mosey down to Surfline for 10 LBC’s 4 count, Repeato circuit descending by 1 rep each time on the dips and LBC’s but keep a 5 count on the Swings

    Split into 3 teams (1 at each station) for 10 minutes of the following :

    Station 1 – hold plank

    Station 2 – running Rifle Carry with cinder block until you reach Station 3

    Station 3 – ball dippers

    Circle up for ring of fire – 5 minutes of PAX passing Cindy around with each pax in Al Gore doing 2 curls and 2 overhead press while 1 PAX is doing WWII’s; Repeato down the line 

    10 burpees

    3 minute cold plunge in the ocean

    DONE 

    Numbers, Names, Hot Corner took us out 

    NMMS : 3rd year in a row for YHC at this AO and hotel. Love posting here and vacationing here. This morning was in the high 50’s with 10 mph winds and cold water for the Q. I’m glad my family got in our sunny beach days before today!

  • Gettin Swole

    3 Expeditioners set out on their journey into the Bermuda Triangle. Legend has it this may have happened :

    F3 Mission Statement

    Warmarama : 20 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC

    THE THANG :

    Mosey to YHC’s truck where a 35 lb dumbbell awaits

    Triple Check 1 : Goblet Squats, One Legged LBC’s, Timer runs to garbage dumps and back

    Triple Check 2 : Curls, American Hammers, Timer runs to garbage dumps and back

    Triple Check 3 : Overhead Press, LBC’s, Timer runs to garbage dumps and back

    Mosey behind school to exercise station

    10 minutes of as many sets of 5-10-15 as you can do : 1 Set = 5 Pull Ups, 10 Merkins, 15 Squats

    Mosey back to parking lot

    Lunges about 100 yards to YHC’s truck

    2 PAX grab a 35 lb dumbell and do behind-the-back wrist curls on each side AMRAP while the 3rd PAX does WWII’s. Switch out when finished with wrist curls

    DONE

    Numbers, Names, YHC took us out

    Prayers for Big Rig who’s out sick today

    NMMS : Great to have Unabrow post with us 2 weeks in a row. He’s currently stationed at Fort Gregg-Adams. He said he’s coming to Rock N Roll this Saturday!

  • Rain Men

    3 were undeterred by the rain that stopped on time just for this Q :

    F3 mission and principles 

    Warmarama on tennis court : 20 SSH IC, 20 IW’s IC, 20 Ukrainian Soldiers IC, 15 Merkins IC

    THE THANG : 

    On tennis courts : Front facing crab walk across, Crawl bear back, lunges across again

    Mosey to other side of the school parking lot

    Sprint 3 times without stopping across the length of parking lot 

    3 more sprints with breaks in between

    Mosey to wall on side of the school

    Triple check : donkey kicks, navy seal burpees, timer runs across parking lot and back

    Triple check : merkins, one legged LBC’s, timer runs across parking lot and back

    Triple check : Alternating Punches in Al Gore, Alternating Straight Leg Kicks, timer runs across parking lot and back

    Mosey BTTF 

    Mary with American Hammers for 2 minutes

    DONE

    Numbers, Names, YHC took us out

    Announcement : Tuesday 4/9 at 8 pm SOJ Happy Hour and Leadership Meeting at Capital Ale on Midlo Parkway

    Prayers : healing for Rosie, Nancy, Draper, DTH’s FIL, Florence’s MIL

  • Melting Gomer’s Muffin

    9 Stallions waded through the swamps of Rockwood Park. The fish swimming around us observed the following :

    Mosey to basketball court

    F3 mission statement and core principles

     Warmarama : 25 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC

    THE THANG :

    Indigenous run from basketball court to side entrance to Forest trail

    Mosey to workout station

    Mini Dora : 50 Pull Ups, 100 WWII’s, 150 SSH

    Mosey back to nearest parking lot 

    Front face crab walk across first parking lot

    Lunges across next parking lot 

    Crawl bear across last parking lot

    Mosey to tennis courts

    Triple check : Navy Seal burpees, 1 legged LBC’s, run a lap around tennis courts

    Triple check : merkins, LBC’s, run a lap around tennis courts

    Triple check : Alternating Punches while holding Al Gore, Alternating Straight Leg Kicks, run a lap around tennis courts

    Mosey BTTF for 2 minutes of MC Hammer Party! (American Hammers)

    DONE

    Numbers, Names, YHC took us out 

    Grow Ruck May 3 – 5 : The Saturday May 4 convergence will be at **7 am** at DogPile per Gomer Pyle. Contact him for more info

    Prayer Requests : Broadway’s daughter Chloe migraines, DTH’s MIL lung cancer, Florence’s MIL lung cancer, Don Draper’s father passing

    NMMS : The title of this BB comes from Gomer goading YHC two weeks ago for my RNR Q during the rain. Apparently using Pavilions during rain Q’s is frowned upon in F3 RVA. Gomer says working out in the rain “melts the muffin” so I took it to heart this time around. 

  • Almost Another “Muddy” Shoe

    Big Rig’s “Muddy” Shoe from last week is well documented in Big Data. Florence almost carried that torch for him today but thankfully crisis was avoided. Here’s what we did :

    Disclaimers and Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to sloppy football field

    3 sprints from goal post to goal post without stopping

    3 sprints from goal post to goal post with brief breaks in between (At this point, YHC almost crapped his pants so had to walk over to the bathroom which was locked. Fortunately by the end of that walk, YHC was able to hold it in for the remainder of the Q.)

    Mosey to exercise station behind school

    5-10-15 : One set equals 5 pull ups, 10 Merkins, 15 Squats. We did 21 sets of this.

    Mosey to parking lot

    Lunges about 100 yards to Florence’s truck

    Mary : 2 Sets of One Legged LBC’s AMRAP, 1 Set of LBC’s AMRAP

    Each PAX grabs a 35 lb dumbbell from Florence’s truck

    2 sets of Curls AMRAP with 2 sets of Calf Raises in between

    1 set of Overhead Press then 1 set of Calf Raises

    DONE

    Numbers, Names, YHC took us out

    Prayers for Big Rig’s friend Rico recovering from kidney transplant and prayers for Big Rig’s Mom. Pray that she would find healing for her back without the need of surgery.

    NMMS : Really appreciate Big Rig coming out today on a wet and sloppy morning. He’s been tenacious with working on his form. YHC found the 5-10-15 exercise routine from a Facebook reel. It’s a great workout for building good form and endurance. I was surprised that I burned out on Merkins before I burned out on Pull Ups. I have been doing Pull Ups at home for a long time but turns out I have been neglecting Merkins so need to work on that.