Author: Florence

  • A New Cowboy Rolled Into Town

    10 Minutes before the Forge Q , a familiar face was walking the parking lot. A man we’ve seen many times round these parts and who has been invited by several PAX including Doozy, DTH and YHC. Well, this day that man walked straight up to DTH and said he was going to join us! His name is Butch but now he will be called Sundance. 7 of his newfound F3 Brothers welcomed him for the following rodeo.

    Mosey from parking lot to school building flag poles

    Definition of 3 F’s and 5 Core Principles

    Warmarama (Fresh Prince finally joins us) : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Merkins IC

    Mosey to the Snuff Gate to enter the astro turf football field

    Santa’s Ladder from sideline to sideline: run to opposite sideline and back to starting sideline then do 10 burpees. Repeato with decreasing reps of Burpees by 1 until you complete 6 burpees. Then switch to Merkins for the 5 to 1 reps.

    Black Jack : Start on the sideline of football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK! (YHC completed 16 Merkins and 5 LBC’s then called time so we’d have enough time to mosey BTTF)

    On the mosey BTTF, sprint up 2 hills on the way. Circle back for the Six periodically and throw in some Bernie Sanders if you’re farther ahead. When we got to the parking lot, finish with a sprint to the Flag.

    2 MOM : WWII’s IC until time expires

    DONE

    Numbers

    Names

    COT : Tomorrow is DaVille takeover of all Q’s. Come on out to support them.

    Next week Tues 7/19 there’s Ultimate Frisbee at No Toll and Happy Hour that same evening at Triple Crossing Midlothian. Feel free to show up as early as 5 pm or whenever you can get there.

    Next week Thursday 7/21 : Bone Thugs Navy Seal Q at the Forge. **Bring a water squirt gun.**

    Thursday 7/28 : Dealer VQ at the Forge

    Prayers for McGruff dealing with a back injury and continued prayers for Heartburn’s jaw healing and return to his work.

    YHC took us out

    NMMS : Man it pumps me up when FNG’s come out, especially ones that see us at an AO then decide to join. Welcome Sundance!

    Proverbs of Solomon 3:13-18 NIV :

    13Blessed are those who find wisdom,

    those who gain understanding,

    14for she is more profitable than silver

    and yields better returns than gold.

    15She is more precious than rubies;

    nothing you desire can compare with her.

    16Long life is in her right hand;

    in her left hand are riches and honor.

    17Her ways are pleasant ways,

    and all her paths are peace.

    18She is a tree of life to those who take hold of her;

    those who hold her fast will be blessed.

  • A New Route to the Old Route

    4 Brothers of the Wood took a chance on YHC’s idea of trying a new route today. Tried the utility road route that goes from the side of Rockwood Park out to Hull Street Rd. But after getting to Hull Street and realizing there were no sidewalks, YHC called an audible and we headed back to our bread and butter route through the Nature Trail and BTTF. 2 miles’ish covered before DTH’s beatdown. Mumble chatter included ongoing discussions of college football and conference shuffling, as well as Chaplain’s adeptness at maneuvering post graduate college courses.

  • Batman at Rockwood

    6 Super Heroes in training awaited the Dark Knight caped crusader. Here’s what lame Robin observed from the sidelines :

    Mosey to tennis courts

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

    THE THANG : The Batman

    We did 10 sets *OF EACH EXERCISE* single count reps with 20 seconds of rest in between each set. Only exercise we didn’t finish was Leg Raises due to time and YHC’s hip popping in and out of socket. 


    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    COT :

    “Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man.” Proverbs of Solomon‬ ‭3:3-4‬ ‭NIV

    Convergence this Monday at Forest Hill Park 7 am to 8 am; BRR September; Retreat 9/24

    NMMS : F3 has made a tremendous impact on my life and so many others. It saves mens lives. We all need comradery and challenges as men. That’s what drives me to share F3 with as many men as possible.

  • Morning Wood Explosion

    Double the usual Runners at Morning Wood today. Covered a little over 2 miles going through the paved nature trail loop and back. Mumble chatter included the Marvel cinematic universe and how Chaplain is able to easily carry on conversations while running while everyone else including YHC are gasping for air. Good times fellas. Good to see Touchdown today 

  • F3 HR : Ignite AO on VA Beach

    Warmarama : Various exercises 

    THE THANG :

    11’s : Pull Ups and Reverse Lunges

    Grab a bucket of sand : farmer carry between garbage can locations on the beach stopping at each can for Upright Rows with Bucket and Big Boi Sit Ups – Start at 5 reps of each exercises and increase by 5 reps at each stop all the way up to 20 then Repeato in descending rep order with Bernie sanders with bucket in between stops. 

    Partner in teams of 3 : One PAX farmer carries TWO buckets of sand in between life guard stations while the other 2 PAX pull a sled full of sand. Switch out at lifeguard station with someone else to farmer carry buckets then Bernie sanders on the way back with buckets and sled. 

    Repeat above circuit one more time

    Partner up in teams of 4. Pour out sand and fill buckets with ocean water. While holding bucket of water, three PAX does 5 reverse lunges, 5 overhead press, and 5 upright rows while the 4th Team Member pulls sled of sand backwards from the ocean to the lifeguard stand using a rowing motion then repeato back to the ocean and switch out. Complete when all 4 PAX have pulled the sled. 

    DONE

    Numbers, Names, Sunshine rooks us out

    Prayers for Icky’s friend who has a 10 year old needing a bone marrow transplant but his body is rejecting it; Prayers for Heartburn back in RVA recovering from jaw surgery 

    NMMS : What an awesome AO right on the VA Beach shore at Ignite Park. This park is built for military exercises with tons of different pull up bars, monkey bars, vertical rope climbing, etc. T Claps to Icky looking up F3 on his own and coming out uninvited. YHC invited FNG Pew Pew while seeing him on the monkey bars during the Q. Turns out he’s a Marine from Camp Lejeune just visiting. ABR (Always Be Recruiting) my brothers! HOO AH!

  • Hoedowns Are A Southern Tradition

    15 Tuckahoe Aristocrats, 1 FNG, and 2 SOJ Jorts Wearing Hill Billies kicked off the work week portion of SOJ Takeover. Here’s how this Hoedown went :

    Definition of F3 and 5 Core Principles for the FNG.

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


    Mosey to YHC’s truck

    YHC grabs Cindy from back of the truck. Perform an Indigenous Run to Trinity Church with Cindy. PAX in front runs with Cindy until the PAX in back relieves him of his duty. Repeato until we reach the Church. Lay Cindy down ever so gently on the pavement.


    Walls of Jericho:

    Just as Joshua was instructed to do in the Bible – performed around a building so we used the church building, pick 7 different exercises and complete 7 reps of each then run a lap around the building. Complete for 7 laps. Exercises we did before each lap were : 
    Burpees, Squat Jumps, Freddie Mercuries DOUBLE COUNT, HRM’s, Ball Dippers DOUBLE COUNT, Standard Sit Ups with hands behind your ears, Lt Dan’s DOUBLE COUNT (We completed 5 and a half sets before we needed to head BTTF for time)


    Indigenous Run BTTF with Cindy. (Halfway through the Run we switched to Indigenous Walk with front PAX Rifle Carrying Cindy while last PAX sprints to the front to switch)


    Mary : Not So Lazy Boys (15 seconds Middle, Right, Middle, Left, Middle)

    DONE

    Numbers

    Names

    COT : Ongoing prayers to all PAX on IR and recovering – Lab Rat, Mr. Holland, Don Draper, Ollivander, Soul Train (forgive me if I’m missing anyone). Continue to check in with those PAX.

    *SUNDAY JUNE 26 WE NEED A PAX TO Q FOR BREAKING BREAD*. This is a great opportunity to serve while including your M’s and 2.0’s. Drop off a meal for 10 – 15 people at 5:30 PM to Southside Health Center at 180 E Belt Blvd, Richmond, VA 23224. Contact Upchuck for more details and talk to PAX at all the AO’s for tips.

    T Claps to Offshore for bringing out FNG Zack now named Gold Digger. He’s in the Army and was serving (or still is?) at Fort Knox where all the Gold at.

    YHC took us out in prayer

    NMMS : Upchuck called YHC out for “cutting corners” on the church loop run. Apparently there was a bigger loop YHC was unaware of but I figured it out by the 3rd loop run haha. Gypsy moaned about the sequence of exercises requiring getting up and down too much so we varied up the sequence instead to do the same muscle group exercises together. Not sure that was any easier? Enjoyed this morning thoroughly fellas!

  • Woodies

    2 Staples of Morning Wood ran the paved trail loop. Start at basketball court then run the perimeter of park into the Nature Trail, take a Left and finish the loop BTTF. Mumble chatter included love of F3, excitement for leadership opportunities, and inspiring stories that PAX have shared lately. 

  • Fluan Run

    Dos amigos corrieron por el sendero circular pavimentado en Rockwood Park. Mumble chatter ranged from family to faith to fitness to morality. YHC ran a slower pace after being hung over from the Bert workout yesterday. As always, we recruited the men walking the park as we ran. Logged a little over 2 miles before Doozy's beatdown in the heat of the sun.

  • This Ain’t Bert from Sesame Street

    3 HIM took on the Bert today to see how far they could get in 45 min. Mottos of the day were Good Form and You Vs You.


    No warmarama. Mosey straight to JRHS track.

    We got to the second set of 150 walking lunges on the back end of the pyramid (90 of those 150 completed).

    Mosey BTTF for 60 WWII’s IC and 60 LBC’s IC. Cool down lap around BWES. DONE

    Numbers

    Names

    COT : Prayers for Radar who has a pinched nerve keeping him sidelined; Chaplain’s last kettlebell workout is this Sunday at 6 pm at West End Assembly of God; School of Rock workout for 2.0s on Sat 5/28 after Rock N Roll; Memorial Day Convergence at 7 am at Tredegar Iron Works; June 4 Donate Blood and/or go to the Bridge

    YHC took us out in prayer

    NMMS : YHC was saving this workout in his back pocket for the right day when some HIM were there that wouldn’t mutiny. Doozy and Chaplain were the right fit 😉

  • Juanita loves his name

    Three Amigos explored new dirt trails on the sides of Rockwood Park. Juanita was glowing about how much he loves his name.