Author: Florence

  • Rosie Might Be A.I.

    8 Metal Heads jammed out to Florence’s greatest hits. Here’s what Warren (the next potential FNG) witnessed :

    Definition of F3, Core Principles & Disclaimers

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

    THE THANG :

    Turn on the tunes featuring Alien Ant Farm, AFI, Killswitch Engage, Pantera, Avenged Sevenfold, Drake, Faith No More, and Rick Ross

    Coupon Dora 1 : 50 Squat Thrusters, 100 Curls, 150 Flutter Kicks DC (Timer runs to basketball court and back)

    Coupon Dora 2 : 50 Swings, 100 Lawnmower Pulls, 150 LBCs (Timer runs to basketball court and back)

    Mosey to basketball court

    Perform a movement to opposite side, plank for the Six, then mosey back to start for another movement. We did : Crawl Bear, Front Facing Crab Walk, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, Lunges

    Mosey to benches by concession stand for 50 Dips

    Mosey to last parking lot by side entrance to forest trail

    Run from the bottom of that parking lot uphill across all 3 parking lots as fast as you can. Al Gore for the Six

    Mosey back to start and into forest trail to the workout station

    4 rounds of 5-10-15 (5 Pull Ups, 10 Merkins, 15 Squats)

    Mosey BTTF via backwoods trail that runs parallel to Courthouse Rd (almost get lost along the way)

    Circle Up for Mary : 10 One Legged LBC’s on each leg, 30 Flutter Kicks IC, 40 WWII’s IC

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests :

    -mental health of extended family of PAX

    -YHC hearing back on possible job offer on Monday. Ongoing applications and interviews

    Announcements :

    -Tomorrow Family Day at Rockwood Park 4 pm – 6 pm. Bring an entree or a side dish. Bring a pumpkin or cinder block if you want to decorate with your family.

    -Next Saturday 10/21 DTH’s brewery tour in Scott’s Addition starting 3 pm at Veil then Starr Hill then Vasen

    NMMS : The title of this BB comes from watching Rosie do Flutter Kicks in the Dora. His legs were moving so fast he looked like the Terminator. I think I saw smoke coming off the ground. Welcome Drywall who is a friend of Purple Rain and is transitioning into the house remodeling and flipping industry. Good to see Initech back out with us. Keep an eye out for him at Dogpile and Sunday Funday. YHC appreciates the ongoing support and comradery F3 provides as I’ve been dealing with my Dad’s health challenges, job uncertainty, and processing what’s going on in the world. Thank you for being there for me

  • Prostitutes, Animals & Surgeries. Oh My

    A Wolfpack of 8 crawled out of the den to seize the day. The runner ignoring YHC’s invite to F3 observed the following :

    Mosey to basketball court

    Disclaimers and F3 Mission Statement

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

    THE THANG :

    Mosey to brick wall where we do donkey kicks

    Giant 4 Corners Prostitute around entire school campus : 1st Corner was 20 Merkins, 2nd Corner was 20 Flutter Kicks DC, 3rd Corner was 20 SSH, 4th Corner was 20 Donkey Kicks

    Mosey to tennis courts

    Perform a movement across the combined width of all 3 tennis courts then plank or Al Gore for the Six before moseying back to start. We did Lunges, Crawl Bear, Front Facing Crab Walks, Bear Crawl, Backwards Facing Crab Walk, Murder Bunnies, and Sprint

    Mosey to brick wall for 50 seconds of People’s Chair with shoulder blades only touching the wall (no lower back)

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -This Sunday 10/15 : SOJ Family Potluck at Rockwood Park 4 pm – 6 pm. If you’re coming, bring an entree or appetizer to share. Other *optional* items to bring : pumpkin for carving or painting, cinder block for decorating, and bike to donate (contact Meatball for bike donations)

    Prayers :

    -OC’s son Bennett having ACL surgery

    -Continued prayers for Wildcat and Liv

    -Israel and Palestine

    NMMS : Last night was heavy for me thinking about what’s going on in Israel and Palestine. I come from a Jewish family and I can’t imagine what it would be like to watch my wife and kids get kidnapped and murdered. It’s important to keep in mind the citizens of Israel and Palestine are not to blame. The terrorist organizations of Hamas and now Hezbola are carrying out these atrocities. I pray justice is served and the needed resources are provided to eradicate these terrorist groups. Thank you to the PAX who came out today. The humor and comradery is a brief reprieve from the dark world we live in. You all brighten my day. Love y’all

  • Remember when we did Front Crab Walks uphill?…Now, I remember 🙂

    8 Crusty Crabs crawled into the dimension known as the Bermuda Triangle. Here’s what the sketchy car parked at the other side of the parking lot witnessed :

    Disclaimers

    Warmarama : 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC (Side Note : Big Rig is a great counter)

    THE THANG :

    Mosey to wooden poles

    Chaplain’s Indigenous Pole Smokers : Line up one man at each pole. Last man Bear Crawls to front while the rest do Pole Smokers. Rotate and Repeato until all PAX have gone once.

    Mosey to workout station behind school then split into Two Groups

    Group 1 : 3 sets of 7 Pull Ups

    Group 2 : 3 sets of 10 Jerkins

    Groups switch Stations

    Mosey to wall on the side of the school

    2 Sets of 40 Donkey Kicks

    Mosey back to parking lot

    Lunges for about 100 yards

    Mosey to football field

    4 Corners : 30 Merkins, 30 Flutters DC, 30 Jump Squats, 30 SSH

    Mosey to grass hill

    Various Animal Movements up to the top of the hill : Started with Shaw-Shank’s favorite Front Facing Crab Walk then did Crawl Bear, Backwards Facing Crab Walk, Bear Crawl, Murder Gorillas facing parking lot, Murder Gorillas facing football field, Murder Bunnies

    Mosey to bench for 50 Dips

    Mosey to football field : 2 sets of Sprint from back of the end zone to other back of the end zone

    Mosey to bleachers : 20 Step Ups on each leg (do 20 straight on one leg before you switch to the other leg) , 20 Incline Merkins

    Mosey to parking lot

    Running Kicks BTTF

    1 minute of Rapid Fire Punches while holding Al Gore

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -F3 RVA 9 year anniversary Convergence this Saturday at *7:30 am* at Crucible AO (Blackwell Elementary School)

    -F3 RVA Sit N Sip hangout in Amelia this Saturday late afternoon/evening (BYOF, BYOB, Camping overnight optional)

    -State Farm is leading a Kettle Bell workout at Bermuda Triangle starting this Thursday and will be offered every Thursday going forward

    NMMS : Great to have EF Hutton join this morning. Strong mumble chatter. I wasn’t planning on Front Facing Crab Walks up the hill until Shaw-Shank gave me a friendly reminder on how much he loved them 🙂

  • 8/25/23

    #BigDataIntegrity

  • F3 Tallahassee, Prison Yard AO

    Snowplow, Tommy Boy, Cappucino, Manguy, Splinter, Red Elephant, Jayhawk, Brisket, FNG Mitch, and Florence bulked up at the Prison Yard this morning. Here’s what happened :

    Snowplow led the Q. He is a PAX who lost his vision 10 years ago due to a genetic disease and he still consistently posts and leads Q’s. To say he’s inspiring is an understatement. 

    F3 Core Principles and Mission Statement

    Lord’s Prayer

    Buy In : 10 Burpees IC

    Mosey to 50 yard line of football field

    23 Reps IC of each of the following : SSH, LBC’s, Heels to Heaven, Windshield Wipers

    Split into two teams of 5 then line up at opposite end zones with your team. Each PAX takes turns putting on a blindfold then runs to the other team’s end zone. The opposing team designates 1 PAX to clap so the runner can hear the sound to run towards. The rest of the PAX switch off holding plank, Al Gore, and Stationary Lunges while they wait their turn to run. Repeato until all PAX have run. 

    Retire the blindfold

    No Mercy Mile around the track : Do 4 laps of the following – Sprint 50 meters on straight away, bear crawl the curve, Sprint 50 meters, do 25 Merkins, Sprint 50 meters the rest of straight away, Lunges across the curve, Sprint 50 Meters straight away, 25 Squat Jumps

    Mosey BTTF

    Buy Out : 10 burpees IC

    DONE

    Numbers, Names, Announcements, Pledge of Allegiance, Manguy took us out in prayer

    NMMS : It was humbling to get a very small taste of what Snowplow does on a daily basis being blind. Before I put on the blindfold, I underestimated that it would be easy to run across the football field. But you quickly can start drifting off course and you’re wondering in the back of your mind if you’ll run into something. Mitch is a good friend of mine from Tallahassee but he never had gone to an F3 workout. He lives in New Orleans now but came for the weekend so he joined this morning. Great to see Manguy and Cappucino who have been with F3 Tallahassee for a long time. Went to What-A-Burger after for coffee and breakfast 

  • F3 Tallahassee, The Falls AO

    26 of Talla-Nasty’s finest posted at Cascades Park for the weekly edition of The Falls AO. Passerby walkers observed the following :

    F3 Core Principles and Mission Statement

    Lord’s Prayer

    15 SSH IC, 15 Merkins IC

    Mosey to parking lot

    Various 11’s variations across a stretch of the parking lot

    First 11’s : Squats and Merkins with Bernie Sanders for the travel

    Second 11’s : Jump Squats and Shoulder Taps DC with side shuffles for the travel

    Third 11’s : Lunges DC and WWII’s with sprints for the travel

    Fourth 11’s : Plank JAX and Hello Dollie’s 4 Counts with sprints for the travel

    Fifth 11’s : Groiners and Flutters 4 Counts with Bernie Sanders for the travel

    Mosey BTTF

    2 minutes of Burpees

    Numbers, Names, Announcements, Prayer, Pledge of Allegiance

    NMMS : Man, it was good to be back in my old stomping grounds after moving away 3 years ago. A lot of growth and new AO’s but still a lot of the same core guys posting. Enjoyed catching up with the guys over coffee after the Q. I’m thankful for F3 and the friendships formed both in Tallahassee and in Richmond

  • 80s Movie Training Montage

    A 15 Member Tribute Band paid homage to the likes of Stallone, Tom Cruise and Jean Claude Van Damme. Here’s what the groupies witnessed :

    Mosey to far basketball court

    Disclaimers, Definition of 3 F’s, Mission Statement

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

    THE THANG :

    Suicide Lunges to foul line, half court, opposite foul line, and opposite end line

    Mosey to concession stand

    Dora : 100 One Legged LBC’s, 200 Donkey kicks, 300 Shoulder Taps SC, Timer runs down the stairs and touches the bleachers then runs back up

    Mosey down parking lot hill

    Make sure “Fight to Survive” by Stan Bush is playing from Blood Sport

    Running Punches all the way up the hill then mosey back down

    Running Front Kicks all the way up the hill then mosey back down

    Mosey into side entrance to forest workout station

    Mini Dora : 50 Pull Ups, 100 Flutters DC, 150 Squats, Timer runs to the gate then back

    Mosey back towards parking lot then stop at the grass hill

    Crawl Bear all the way up grass hill

    Mosey back to basketball court

    Merkin ring of fire, 30 seconds LBC’s IC, DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Sat 9/16 : Instead of Rock N Roll, we will meet at Rountrey Clubhouse (Alamo AO) for a special workout dedicated to baby girl Liv. Address is 3800 Graythorne Drive, Midlothian, VA, 23112.

    -Check Slack for other announcements

    NMMS : Great crowd this morning. Shout out to Chaplain who ran the 10k CSAUP up Twin Team hill then posted at Rock N Roll. You crazy dude. Congratulations to everyone who did the CSAUP

  • 100 Meter Death Repeats

    9 Timberwolves gathered at Tomahawk Creek Middle School to add a new entry to the Exicon. Called this 100 Meter Death Repeats. Defined as follows :

    Mosey to basketball court

    F3 Disclaimers and Mission Statement

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

    THE THANG :

    Mosey to track

    100 Meter Death Repeats : Perform a movement 100 meters across the straight away, do an exercise at the curve, mosey to next straight away, perform a movement 100 meters across the straight away, do an exercise at the curve, Repeato

    We did : 100 meter Lunges, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Running Punches, 20 One Legged LBC’s at the curve, Mosey to next straight away, 100 meters Running Kicks, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Front Facing Crabwalk, 20 One Legged LBC’s at the curve, mosey to next straight away, 100 meters Crawl Bear, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Sprint AYG, 20 One Legged LBC’s at the curve, mosey to next straight away, 100 meters Bear Crawl, 5 Navy Seal Burpees at the curve, mosey to next straight away, 100 meters Sprint AYG, 20 One Legged LBC’s at the curve, Mosey BTTF

    Ring of Fire Abs with each PAX choosing 20 reps : Flutters DC, WWII’s, American Hammers SC, Merkins, LBC’s, American Hammers SC, APD’s IC

    DONE

    Numbers, Names, YHC took us out

    Continuing prayers for Liv in the Rountrey neighborhood

    Announcements :

    -Happy Hour tomorrow at Diamond Billiards

    -CSAUP Half Marathon or 10k at Robious Landing Park, Sat 8/19 at 5:30 am, see Don Draper

    NMMS : YHC is so tired as I’m writing this that my eyes are blurry and I’m having trouble reading the screen. I’m not exaggerating. That sucked…but we’re stronger for it. Thanks for joining me

  • Dimensional Expansion

    The fourth dimension of the Bermuda Triangle continues to expand. 8 wary expeditioners embarked on the following journey. Beware :

    F3 Disclaimers

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

    THE THANG :

    Mosey to first playground behind school

    3 sets of the following : 5 Pull Ups, 10 Jerkins, 15 Calf Raises while balancing on bar, 15 WWII’s on bench, 15 incline Merkins, Side to Side swings across Monkey Bars, Climb up and over vertical bars

    Mosey to gravel track

    Lunges across the entire straight away (about 100 meters)

    Mosey to parking lot next to disc golf course

    Mary : 15 one legged LBC’s on each side, 10 LBC’s with both legs extended straight out, 20 Flutters IC

    Mosey into disc golf course, take a left then enter the grassy field

    BLIMPS (5 Burpees, 10 Lunges DC, 15 IW’s DC, 20 Merkins, 25 Plank Jax, 30 Squats

    Mosey to different playground

    10 Pull Ups OYO

    Mosey to benches by baseball field

    30 Dips

    Mosey to basketball court

    1 set of Suicides to foul line, half court, opposite foul line, opposite end line then back

    Mosey to parking lot down the hill next to football field

    Sprint to far side of parking lot, then Sprint back to beginning

    Bear Crawl up the grass hill

    Mosey BTTF

    DONE

    Numbers, Names, YHC took us out

    Prayers for healing for Big Rig’s mom

    Announcements :

    -This Thursday lunch at 11:45 am at Rusty Taco in Midlothian (Westchester Commons plaza)

    -Sat 8/5 School of Rock family bootcamp for M’s and 2.0s at 8 am immediately following the Rock N Roll Q

    -Lots of other announcements on Slack

    NMMS : Great to see Broadway at Bermuda today after his post at Rock N Roll a couple weeks ago. Also great to see House Party make the trek today. It’s encouraging to start to see the growth of this AO. We now have 6 PAX who live in Chester : Broadway, Mr. Kimble, Preach, State Farm, Posh, and Shaw-Shank. Mudslide and YHC live very close to Chester also. If we had Big Rig and Shaw-Shank today then we would have had 10 PAX which is a good goal going forward if the stars align and we can all make it. Have a great day and rest of your week brothers!

  • Aint Nothin But a Gangsta Party

    16 Vatos jammed out to the greatest hits of Tupac, Biggie, T.I. and DMX. Here’s what the potential FNG’s walking around Rockwood Park witnessed :

    Mosey to far basketball court 

    F3 Disclaimers

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

    THE THANG :

    Mosey to concession stand

    Triple Check : Wall Sits (shoulder blades touching wall only, no lower back), Dips, Timer runs down the stairs then up the other stairs

    Mosey to big boy parking lot

    Quarter Pounder : sprint 25 yards and do 25 merkins then Bernie Sanders back to start. Sprint 50 yards and do 50 squats then Bernie Sanders back to start. Sprint 75 yards and do 75 Mountain Climbers DC then Bernie Sanders back to start. Sprint 100 yards and do 100 SSH then Bernie Sanders back to start. 

    4 Corners prostitute : 5 Navy Seal Burpees, 20 one legged LBC’s, 30 squat jumps, 40 SSH

    Mosey into forest trail to the workout station 

    Triple Check : Pull Ups, Calf Raises, Timer runs to sign and back

    Mosey back to basketball court

    Mary : 1 minute Flutters IC, 1 minute WWII’s IC, 1 minute LBC’s IC

    Line up on sideline

    Running punches there and back

    Running kicks there and back 

    Running punches there, running kicks back

    DONE

    Numbers, Names, YHC took us out in prayer

    Check Slack for announcements. There’s a lot of them

    Ponch turns 40 on Monday to kick off his decade of silence

    NMMS : Enjoyed having Honeydo join us for his summer tour.  OC thought YHC’s boom box looked like a fog machine which is an accurate description. Great group overall this morning and great 2nd F at Starbucks after. Glad OC got his car working