Author: Florence

  • Rev Came to Rock Out

    5 Head Bangers played air guitar at Rock N Roll today including an FNG. Here was the view from the Mosh Pit :

    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 :

    Mosey to tennis courts

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    The Gross : Pick 12 exercises, do 12 reps of each. 12×12=144 which is a Gross (We did Freddie Mercuries DOUBLE COUNT, Merkins, Ball Dippers DOUBLE COUNT, Flutters IC, Burpees, Lt Dans, Carolina Dry Docks, Hello Dollies IC, Merkins, Squat Jumps, WWII’s, SSH)

    Mosey to parking lot behind playground

    Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    Mosey to hill in between baseball fields

    Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

    Mosey to nature center, take a left and lunge walk down to the gate

    Mosey down trail, take a left then head back to parking lot and mosey BTTF

    6MOM : 60 LBC’s IC, 60 WWII’s IC

    DONE

    Numberama

    Namerama

    COT : Continued prayers for Lab Rat and TryHard’s sister Elisabeth as they go through chemo; Prayers for Gypsy and his upcoming heart surgery May 16; Bone Thugs is enjoying his new job and adjusting to the new transition

    YHC took us out in prayer

    NMMS : Welcome David Stefano now named Rev. Very encouraging and spiritual guy who’s been leading a similar workout to F3 at Rockwood with a couple of his friends.  He decided he wanted to join us. One of his friends named Tony will be joining us next week. And YHC recruited another prospective FNG named Cecil walking around the park who has been interested as he’s watched us each week. He gave an HC to come next week. It’s awesome watching this AO grow and bring out the Rockwood community. A lot of diversity in the area which is exciting. Seize the day Brothers and keep bringing those Sad Clowns out to all our AO’s!

  • Dirt Trail Wood

    2 Amigos went running through the woods on the dirt trail today. With it being lighter out, it made sense. Got to go down by the water and creeks. Covered a little over 2.5 miles. Thanks for joining Juanita and feel better Chaplain!

  • NOT TODAY KAREN!

    Miraculously, 3 stealth Brothers In Arms were able to avoid the precarious Karen who’s known to roam the parking lots around JRHS. With no Karen in sight we were able to get in some tire flips and have some other fun like this :


    Warmarama : 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 :
    Mosey to playground and do 10 pull ups


    Mosey to JRHS stadium


    On the bleachers, perform Stairway to Seven : Start with 1 burpee at the bottom, 1 incline push up on first step, run to top, 1 squat on top step, then run back down. Repeat 7 times increasing reps of the burpees, incline merkins and squats by 1 each time so you reach a total of 7 each.


    Mosey to football field and perform 1st & 10 : 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.


    Mosey to JRHS parking lot in the back where tires are : Tire Flips across narrow width of parking lot, there and back


    Mosey BTTF

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. Hold the last Al Gore for 10 seconds for the burn)

    50 WWII’S IC

    DONE

    Numberama

    Namerama

    COT : Prayers for Soul Train as he recovers from a calf sprain and Chaplain as he recovers from a cold

    Sat June 4 Convergence at the Bridge at 7:30 am with cookout following – contact Vinny for more Deets

    Sat June 4 Blood Drive at Epiphany Lutheran – contact Pigskin for more Deets

    Ongoing OTB Sunday Evening kettle bell workouts at West End Assembly of God – contact Chaplain for more Deets

    YHC took us out in prayer

    NMMS : SUCK IT KAREN!

  • Carry Each Other’s Burdens

    9 Brothers throat punched satan at the hill this morning by carrying each other’s burdens. Theme of the day was this Bible verse :

    Galatians 6:2 NIV : “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”

    Warmarama : 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 :
    YHC grabs a rock then set out on an indigenous run throughout the hood stopping at various intersections to perform PT. The PAX in front is always carrying the rock during the run until the PAX in back takes it. Repeato until time expires.


    1st Intersection : 50 Merkins

    2nd Intersection : 25 Burpees

    3rd Intersection : 15 Ball Dippers DOUBLE COUNT

    4th Intersection : 50 Flutters DOUBLE COUNT

    5th Intersection : 25 Jump Squats

    6th Intersection : 25 Freddie Mercuries DOUBLE COUNT

    7th Intersection : 25 Imperial Squat Walkers

    8th Intersection : 50 LBC’s

    9th Intersection : 25 Lt Dan’s

    10th Intersection : 50 WWII’s

    Mosey BTTF


    DONE

    Numberama

    Namerama

    COT : Lots of PAX carrying heavy burdens lately. We pray for healing for TryHard’s sister Elisabeth and Labrat. We pray for Roger Roger’s family and Lighthouse’s family. We pray for all those PAX on IR and dealing with nagging injuries.

    Sat June 4 convergence at the Bridge.

    Thank you to all of you helping YHC carry my burdens, although much lighter than most. My family and the 3 F’s are what gets me through each day. Love y’all

    YHC took us out in prayer

  • Reverso Nature Trail

    3 HIM got their Morning Wood run in today before Chaplain’s beatdown. We did the reverse of the usual paved nature trail loop. Mumble chatter included OC’s doctor being a straight shooter, COVID lockdowns causing weight gain, and past running history in various races. Good luck to Rosetta, Boberry, Don Draper and Tobit running in Roanoke today.

  • F3 Hampton Roads : 60 LB Sandbag Hide and Seek

    5 Brothers of the Gloom posted at Lazy Susan AO which is supposed to be a running AO…it kinda was today but kinda not. We played a game of Hide and Seek but the person hiding carried a 60 LB sandbag on their shoulders. If you stopped to hide then you had to do 20 thrusters. If a PAX found you then you drop the sandbag and do 20 sit ups with your eyes closed. Repeato until time expires. YHC’s cousin-in-law Marvel is part of F3HR so it was cool to post with him. An FNG named Jacob found F3 while visiting Norfolk and looked it up online when he got back to Newport News. He is now named Rosetta because he literally works for Rosetta Stone (let it be known YHC had no input on the name selection before anyone starts complaining in RVA that we have a Rosetta lol)

  • Shiplap is Fast, Chaplain is Tardy

    YHC normally goes at an easy pace for Morning Wood but he quickly realized Shiplap is fast and is setting the pace today. Did the usual paved nature trail run. Chaplain showed up late and tried to catch us but there was no way that was happening with Shiplap’s pace. Thanks for joining today brothers. Enjoyed it

  • Speedo’s Return and 2 FNG’s

    8 Metal Heads posted at today’s concert at Rock N Roll. According to the groupies, here’s what happened :

    Slaughter Started bear crawl from parking lot to basketball court

    Warmarama : 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:

    Mosey to playground and curb crawl from end to the other

    Mosey to parking lot behind playground 

    Hightower – 

    F3 Myrtle Beach SC lost Jacob “Hightower” Hancher as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. They dedicated this workout to honor him. It’s based on this Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Combine all previous variations together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

    Mosey to grass hill where the steps are going to baseball fields

    1 of each animal movement going up hill with a mosey back down : front facing crab walk, crawl bear, backwards facing crab walk, bear crawl, frog jumps (broad jumps), murder bunny without the cindy, murder gorrilla facing right, murder gorilla facing left (this is a sideways gorilla like movement invented by Chaplain)

    Mosey to wood poles behind baseball fields and do 32 pole smokers for YHC turning 32 today 

    Mosey to nature center, take a left and do lunge walks down the trail until you reach the gate 

    Mosey to parking lot in front of baseball fields (During the mosey, Speedo sets the pace with a walk while other PAX run to the bridge back and forth until Speedo reaches the bridge)

    4 corners on parking lot : exercises – 10 Ball Dippers DOUBLE COUNT, 20 Lt Dans, 30 merkins, 40 LBC’s

    Mosey back to parking lot where Ole Glory is planted 

    32 incline merkins on wood railing

    Mosey to basketball court

    4 corners with animal movements between corners : bear crawl to 1st corner and do 10 merkins, front facing crab walk to 2nd corner and do 20 crab cakes DOUBLE COUNT, murder bunny to 3rd corner and do 30 groiners, lunge walk to 4Th corner and do 40 SSH

    COP : 50 WWII’s IC, 50 LBC’s IC, 30 seconds of flutters

    DONE

    Numberama

    Namerama 

    COT : ongoing prayers for TryHard’s sister Elisabeth specifically for the right chemo treatment to be chosen and a miraculous speedy recovery ; Newly named PAX Dingo is working on an amazing cause shipping containers of prosthetic limbs to amputees in Southeast Asia’s islands ; Chaplain’s inaugural kettlebell Sunday evening workout starts tomorrow at West End Assembly of God from 6:30 pm to 7:15 pm ; prayers for Fugitive’s new phase of life dealing with a walking baby constantly keeping him on edge 

    NMMS : Speedo returned to F3 for the first time since IPC in 2020. He’s been dealing with a nagging ankle injury due to a foot complication he’s had his whole life. Great to see him and welcome 2 FNG’s today including TryHard’s friend Floppy Disk and YHC’s neighbor Jiffy Lube. Great 2nd F at Southern Taste Diner afterwards. Good luck to Doozy and all those running Petersburg Half Marathon. Safe travels to all those out of town. 

  • Prarie Doggin

    Today’s edition of Morning Wood featured locked bathrooms much to the dismay of OC. Thankfully we finished the run in time for him to book it to the nearest store’s bathroom before Tobit’s beatdown. Never did find out where he went but glad the prarie dog was released into the wild safely.

  • Wrong Turn

    3 middle aged men said No to ED and got *up* for Morning Wood. We did the long loop for the nature trail but YHC took one wrong turn so had to back track a little bit to get back on the right trail.