Author: Florence

  • Mount Lindsay

    11 Bootcampers, 3 Runners and 1 Rucker descended upon Midlothian Middle eagerly awaiting a Boberry 3 Year F3-Versary Q but much to their disappoint they were greeted instead with a Florence beatdown. The passing cars on Mount Midlo and runners on the track observed the following :

    Mosey to Mount Midlo and all the way down to the bottom apartment complex entrance.

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC

    THE THANG :

    Lindsay on Mount Midlo : 30 Merkins at the bottom then run to the top and do 10 Big Boi Sit Ups. Run back down to the bottom and do 25 Merkins then back to the top for 15 Big Boi Sit Ups. Continue until you complete 10 Merkins and 30 Big Boi Sit Ups.

    Mosey to side entrance that takes you to practice football field and continue to the grass hill beside Midlothian Middle track.

    Perform an animal movement all the way up to the top of the grass hill then mosey back down for another movement. We did : Front Facing Crab Walk, Backwards Facing Crab Walk, Crawl Bear, Bear Crawl, Murder Gorillas facing left, Murder Gorillas facing right, Broad Jump Kangaroo Hops

    Mosey BTTF for 30 seconds of Flutter Kicks

    Tobit, Rosie and Honeymoon got in a 5 mile run

    Belichick got in a 2.5 mile Ruck as he prepares for a military fitness test.

    DONE

    Numbers, Names, YHC took us out in prayer after COT

    Prayer Requests : Bullseye has a coworker whose daughter is suffering through mental illness challenges. Her name is Olivia.

    YHC’s MIL has Diverticulitis and is in a lot of stomach pain. YHC’s FIL continues to have knee problems and other health issues stemming from being over weight.

    DTH’s sister Elisabeth has a PET Scan tomorrow. Please pray she’s cancer free!

    Gypsy’s sister had a stroke and is in serious condition

    NMMS : Sorry y’all had to deal with YHC as the Substi-Q today. Boberry had to cover at work for a coworker who’s out with COVID. The PAX got some good laughs during YHC’s prayer in COT mentioning that we’ll start dealing with a different type of Suck as the weather gets colder. But you know what they say, “EMBRACE THE SUCK!”

  • IPC Week 3 “571” & Running Bootcamp

    3 Iron Bros and 2 Running Bootcampers hit the playground and streets of BWES. Two joggers running behind the playground witnessed the following :

    THE THANG : From the Men of F3 Pugent Sound (Seattle, WA) – “This WOD was dedicated to Kathleen Walzer (Burns’ M). She courageously battled Pancreatic Cancer. A **571** day battle fought with love, grace, and trust in faith”

    5 ROUNDS OF:

    20 Cinder Block Overhead Presses

    20 Burpees

    20 Cinder Block Curls

    20 V-Ups

    20 Cinder Block Goblet Squats

    13 Cinder Block Man-Makers

    400M Run

    AFTER THE 5TH ROUND

    one more 400M Run

    DONE

    Judge and Machismo got far into the 5th Round but had to stop so they could give themselves enough time to head home and get ready for work. YHC finished the full workout in 44 min, 45 seconds.

    Rosie and Doozy got in 4 and a quarter miles of running with exercises mixed in on a compounding Horseshoe circuit. Very impressive they did that in 45 min.

    Numbers, Names, YHC took us out after COT

    Prayer Requests : Gypsy’s sister had a stroke so he’s going to see her after the Convergence. Continued prayers for all those on IR : DTH’s sister Elisabeth, Lab Rat, Doublemint, Fresh Prince, Chaplain

    Announcements : TOMORROW 9/24 Convergence at 7:30 am at Grid Iron then Retreat in the afternoon in Amelia (contact Gomer)

    NMMS : On the last round of 20 Burpees, YHC swallowed grass on the way down to the ground and almost spilled merlot. Started dry heaving for a solid minute while still continuing the workout haha.

  • Graveyard Shift OTB 9/19/22

    3 Zombies arose groggy and shuffled to Rockwood Park’s inaugural Monday Morning OTB boot camp. No one but us witnessed the following :

    On basketball court, two different knee stretches for 8 minutes.

    Mosey to tennis courts

    Triple Check : Partner 1 runs to opposite end and back, Partner 2 does Merkins, Partner 3 does Big Boi Sit Ups

    Lindsay : Run to opposite end and do 10 Jump Squats, run back and do 30 LBC’s. Add 5 reps each round to the Jump Squats and decrease 5 reps each round for the LBC’s until you complete 40 Jump Squats and 10 LBC’s.

    11’s : Run to opposite end and do 1 Merkin, run back and do 10 SSH. Increase merkins by 1 rep and decrease SSH by 1 rep until 10 Merkins and 1 SSH have been completed.

    Line up at starting line. 1 person runs around perimeter of tennis courts while the other 2 lunge walk to the opposite side. Rotate the runner. Repeato same process back to starting line.

    Mosey BTTF but realize Big Rig left his headlamp so turn around to mosey back to tennis court. Grab lamp and mosey all the way BTTF.

    Numbers, Names, YHC took us out in prayer after COT

    NMMS : T Claps to Big Rig for reaching out to YHC to ask about an earlier morning workout option that started at 4:30 am near him. When YHC suggested he could start a workout himself, Big Rig immediately replied Yes, he’d like to do that at Rockwood Park. 99.9% of men would have used their work schedule as an excuse not to post to F3 but this HIM instead looked for another way to post. And T Claps to Chaplain for making a longer drive than us to post this morning. It wasn’t expected but it was much appreciated.

  • Backstage Party Kegger

    9 Rockstars including an FNG (Kegger) partied hardcore backstage at Rock N Roll. The groupies of Rockwood Park observed this debauchery :

    Mosey to basketball court

    Definition of F3, 5 Core Principles and Disclaimers

    Warmarama : 10 SSH IC, 10 Ukrainian Soldiers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Merkins IC, 10 SSH IC

    Mosey to tennis courts then turn around once you realize tennis players are already playing on the court 

    Mosey back to basketball parking lot then do 50 dips on wood railing

    Mosey to playground : Indigenous curb crawl to the right around perimeter while runner goes to do 5 pull ups. Reverso, rinse and repeat

    Mosey to parking lot behind playground

    Triple Check : Runner runs to opposite end of parking lot, Partner 2 does merkins, Partner 3 does Big Boi Sit Ups

    Mosey down the stairs in between baseball fields

    Triple Check : Runner runs up the stairs, across the deck and back down the stairs, Partner 2 does dips, Partner 3 does LBC’s

    At the bottom of the grass hill, perform 1 set of an animal movement up the hill to the top. We did : front facing crab walk, backwards crab walk, Seal walk (YHC botched this the 1st time so we did army crawl), Seal walk (imagine your hands are flippers and you’re dragging your feet), Murder Gorillas facing right, Murder Gorillas facing left, Crawl Bear, Bear Crawl, Kangaroo Hop (broad jump) up the stairs, Homo Sapiens sprint up the stairs

    Mosey to huge parking lot that connects with smaller parking lot. Do a 4 Corners using both parking lots combined : 1st corner was 25 merkins, 2nd corner was 25 jump squats, 3rd corner was American Hammers DOUBLE COUNT, 4th corner was SSH

    Mosey to far side of the park and continue down hidden side entrance to the forest paved trail. Stop at the workout station.

    Partner Up for 1 minute intervals of the following, rotating between each station : Sit Ups, Incline Merkins, Leg Extensions on bench, Pull Ups

    Mosey BTTF but stop about 60 yards from the Flag to lunge walk the rest of the way there

    1 minute of Flutter Kicks

    DONE

    Numbers, Names, YHC took us out after COT

    Announcements : Next Sat 9/24 Convergence 7:30 am at Grid Iron and Retreat afterwards. Sat 10/29 Shawn Hogan Memorial Beer Mile at Faceplant’s.

    NMMS : Welcome Kegger (Danny)! He is Tobit’s BIL and likes to hit up breweries and wineries. Great to meet Mudslide who is as hardcore as they come. No gloves and he does OCR’s on the reg. Just did one last weekend. He also said to let him know if any Richmond PAX want to do Tough Mudder or Rugged Maniac coming up (looking at you Nancy). Today was a fun one. Explored a lot of the park.

  • Chap is Back but his Back is Not

    Two regulars ran the paved loop trail before Rock N Roll. Chaplain is still dealing with some back issues so he’s been having to modify and take more days off. Mumble chatter included IPC, injuries, and football. Always good to run with my brother Chap!

  • IPC Week 2 : Belle Ringer

    2 Iron Bros had a date with Cindy. She’s a mean old bessie. Here’s what happened :

    THE THANG :

    Setup 5 Cones in the shape of a Star. Place another Cone in the middle of the Star. Each outside point of the Star should be 25 yards from the middle of the Star.

    Starting at the center cone (cone 1):

    5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

    5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

    5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.

    5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.

    5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

    This completes 1 Round or 125 reps. Count Total Reps completed in 45 minutes.

    DONE

    Numbers, Names, Machismo took us out in prayer after COT

    Prayers for Chaplain’s back and DTH’s shoulders.

    Stats : Machismo completed 535 reps. YHC completed 514 reps.

    NMMS : This was a really tough workout. Extremely hard to maintain good form. YHC’s grip faded fast. The “We’re Not Worthy’s” were the worst in my opinion even though there was only 10 reps of them each round.

  • Triple Triple Triple Triple Check

    12 Huguenots posted for a Florence 4 Year Anniversary Q. Cindy joined us for the celebration :

    Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Get 4 Cinderblocks and bring them back to basketball court. Partner up for copious amounts of Triple Checks

    Triple Check 1 : Timer runs to bathroom and back, Partner 2 does Overhead Press, Partner 3 does WWII’s

    Triple Check 2 : Timer runs to bathroom and back, Partners 2 does Curls, Partners 3 does LBC’s

    Triple Check 3 : Timer runs to bathroom and back, Partner 2 does Overhead Tricep Extensions, Partner 3 does Flutter Kicks

    Triple Check 4 : Timer runs to bathroom and back, Partner 2 does Kettle Bell Swings, Partner 3 does American Hammers

    Put Cindy’s back

    Nancy had to head out at this point but the rest of the PAX moseyed to parking lot next to soccer fields for 4 corners with running in between corners : 25 merkins at Corner 1, 25 Freddie Mercuries DOUBLE COUNT at Corner 2, 25 Squats at Corner 3, 25 Merkins at Corner 4

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out after COT

    Prayers for Gumbo’s M’s uncle who has a brain tumor

    Announcements : Sat 9/24 Convergence and Retreat; Sat 10/29 Shawn Hogan Memorial Beer Mile; Keep an eye out from Gumbo and company on a January “Icy Triangle” 9 mile run starting at Dog Pile

    NMMS : Thankful for 4 years of F3. It’s gotten better every year in my opinion, mainly because I’m putting more into it over time. You get out of it what you put in. Great to see Fiona and McRib consistently posting. Fiona could pass for a Hardywood doppelganger in the Gloom.

    Proverbs 11:24-25 NIV :

    24One person gives freely, yet gains even more;

    another withholds unduly, but comes to poverty.

    25A generous person will prosper;

    whoever refreshes others will be refreshed.

  • Big Wood

    Big Rig got in a 3 mile run on his own before launch time then joined Chaplain and YHC for another 2 miles of Morning Wood. Mumble chatter included weight loss accomplishments, increasing pull up reps, and upcoming races. Big Rig is an inspirational guy. He’s lost about 50 pounds over the past year and will be doing the Fall 10k in Waynesboro. He had to leave before Rock N Roll due to momma bear in town visiting.

  • IPC Week 1 while Doozy Runs

    3 Iron PAX and 1 Runner descended upon BWES. Here’s what the lunch lady observed :

    Doozy ran around parts unknown and eventually met up with us at BWES parking lot. Here’s what the Iron PAX did :

    Care Bear Squared : Done using a square area. Bear crawl forward 25 yards to first corner then do 25 Squats. Bear crawl left 25 yards to second corner then do 25 Merkins. Crawl bear backwards to third corner then do 25 Big Boi Sit Ups. Bear crawl right 25 yards to fourth corner then do 25 Burpees, which completes 1 Full Round. Count your Total # of Reps completed in 45 Minutes.

    DONE

    YHC forgot to do Numbers and Names but did take us out in prayer

    Announcements : See Slack as there are many. Good luck to the BRR folks. The F3RVA 8 Year Convergence is Sat 9/24 at Grid Iron 7:30 am then later on that same day is the Retreat (contact Gomer for Retreat address)

    Stats :

    Fiona (Got a late start and did modified version) : ~400 Reps

    Crab Legs (regular version) : 475 Reps

    Florence (regular version) : 575 Reps

    NMMS : T Claps to Crab Legs posting twice this week in his first week of F3. Little did he know that Today would be IPC…Let it be known there was no deception on YHC’s part. He just looked at the schedule online and wanted to post at Twin Team.

    Great to meet Fiona and to see Doozy

    YHC ate like crap last night and woke up during the middle of night thinking I was going to spill merlot. I was worried this morning I might also spill merlot before and/or during the workout but thank God I didn’t. In fact, maybe the extra calories helped?

    Proverbs 11:17-19 NIV :

    17Those who are kind benefit themselves,

    but the cruel bring ruin on themselves.

    18A wicked person earns deceptive wages,

    but the one who sows righteousness reaps a sure reward.

    19Truly the righteous attain life,

    but whoever pursues evil finds death.

  • Moist Toll

    6 Mermen swam around the swamp at NoToll this morning. Here’s what our aquatic creature friends observed :

    Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Marching Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    Mosey to cinder blocks and bring back 2 cindy’s to basketball court

    Triple Check : Timer runs loop to tennis courts, up and around to bridge and back to basketball court; Partner 2 does Cindy curls; Partner 3 does WWIIs

    Put Cindys Back

    1 round of this week’s IPC challenge : On basketball court, bear crawl forward to Corner 1 then do 25 Squats; Bear crawl left to Corner 2 then do 25 Merkins; Crawl bear to Corner 3 then do 25 Big Boi Situps; Bear crawl right to Corner 4 then do 25 Burpees (We used half the basketball court as our square with the corners being each station)

    Mosey to parking lot next to Soccer Fields for 4 Corners with running in between corners. Exercises were 25 Ball Dippers DOUBLE COUNT, 25 Flutters DOUBLE COUNT, 25 Merkins, 25 Squat Jumps

    Start heading BTTF but stop before the gates for lunge walks (covered about 40 yards)

    Mosey to bridge for 40 dips then 25 incline merkins

    Mosey to basketball court for 1MOM : LBC’s

    DONE

    Numbers, Names, YHC took us out after COT

    Announcements : Sat 9/17 a PAX from F3 Wilson NC needs help moving some heavy items at his parents’ house in Quinton VA on east side. Should take 1 or 2 hours. Lab Rat posted on Slack saying he’s willing to help. Please let Gomer Pyle know if you can help.

    Sat 9/24 : F3RVA 8 Year Convergence at Grid Iron 7:30 am then F3RVA Retreat later in the day in Amelia (contact Gomer for address)

    NMMS : Thanks for pushing me this morning. It was one of those wet days you don’t want to get out of bed but I’m better for going. Appreciate y’all being there.

    Proverbs 27:17 NIV :

    “As iron sharpens iron,

    so one person sharpens another.”