Author: Florence

  • The Hard Stuff

    2 Twilight Zone Warriors entered the dimension of the Bermuda Triangle. This may or may not have happened :

    F3 Mission Statement

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

    Mosey to first playground behind school : 2 Sets of the Following – Swing Across Monkey Bars and 5 Pull Ups

    Mosey to second playground : Swing across Monkey Bars at every area where there’s bars

    Mosey to third playground : 10 Bicep Pull Ups then 5 Regular Pull Ups

    Mosey to fourth playground : 5 Chin Ups, 5 Bicep Pull Ups, 5 Regular Pull Ups (This school has a lot of playgrounds)

    Mosey to gravel track : 100 meters of Lunges

    Mosey to first playground for 20 Dips

    Mosey to Covered Pavilion at the Park : 30 Gomer One Legged LBCs with Left Leg Raised then 30 more with Right Leg Raised, then 30 with Both Legs Raised

    Mosey to grass hill that goes down to football field : 10 Sets of Bernie Sanders up the hill

    Mosey to football field : 4 sets of 100 yard sprints

    Mosey to pavement by grass hill : 30 Gomer One Legged LBCs with Left Leg Raised then 30 more with Right Leg Raised (Repeato both sides again), then do 30 Merkins

    Mosey to bottom of grass hill : Front Facing Crab Walk up the hill then mosey back down, Crawl Bear up the hill then mosey back down

    Mosey to Covered Pavilion : 40 Dips, 20 Incline Merkins, 20 Step Ups with right leg only, 20 Step Ups with left leg only, 30 Gomer One Legged LBCs with Left Leg Raised then 30 more with Right Leg Raised

    Mosey BTTF for 40’ish seconds of Alternating Punches while holding Al Gore

    DONE

    Numbers, Names, YHC took us out

    See Slack for Announcements

    NMMS : It was one of those days…rainy, muggy, tired from convergence, fart sack felt nice….but YHC signed up to Q so I needed to get my rear end to the AO. Thankful for Big Rig’s presence and push this morning. I stole Gomer’s ab work out from the convergence yesterday if you couldn’t tell from this BB. Those one legged LBC’s sucked and really exposed an area that needs improvement in YHC’s core strength (Faceplant agreed). I will be using those again.

  • Swedish House Mafia

    11 Ravers welcomed their newest European counterpart. Da club was poppin like dis :

    Mosey to front parking lot

    Definition of 3 F’s, 5 Core Principles and Mission Statement

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

    THE THANG :

    10 Navy Seal Burpees (1 rep = drop to the ground, do a Merkin and bring your right knee to your right chest on the way up, do a Merkin then bring your left knee to your left chest on the way up, do another Merkin then jump up)

    Mosey to benches

    20 Step Ups with left leg only

    20 Step Ups with right leg only

    60 Dips

    Mosey to grass hill at the front of the school

    60 Stiletto Squats

    Mosey to next parking lot

    40 Flutter Kicks IC (a lot of groaning and wondering when YHC would stop counting 🙂 )

    5 Navy Seal Burpees

    Mosey to tennis court

    Lunges all the way across (do your best David Goggins impression while doing this)

    5 Navy Seal Burpees

    2 minutes high plank hold

    Mosey to wall and find a spot for People’s Chair

    PAX at the front does 15 donkey kicks while the rest hold People’s Chair. Repeato down the line of PAX until everyone has done 15 donkey kicks. If you’re Wildcat, go completely vertical with your donkey kicks and out-do us all.

    Mosey to parking poles

    Chaplain’s Indigenous Pole Smokers : Line up with each PAX on a pole. PAX at the front bear crawls to the end of the line of PAX while the rest are doing Pole Smokers. Repeato down the line until everyone has bear crawled.

    Mosey to benches

    10 Step Ups with left leg only

    10 Step Ups with right leg only

    50 Dips

    Mosey to grass hill at the front of the school

    60 Stiletto Squats

    Mosey to next parking lot

    30 Flutter Kicks IC

    5 Navy Seal Burpees

    Mosey to tennis court

    Lunges across to the other side

    Mosey BTTF

    Numbers, Names, YHC took us out

    Announcements :

    -SOJ Monthly Lunch is Today at 11:45 am at Rusty Taco at Westchester Commons

    -Purple Rain’s VQ is Tomorrow at Satans Hill

    -Convergence on Memorial Day at 7 am at Tredegar with Coffee & Bagels after (Park in the lot at the bottom of the grass hill that goes up to the War Memorial)

    NMMS : Welcome Frederick now known as Ikea. He is from Finland but is quote “ethnically Swedish”. Enjoyed having you join us this morning brother. Keep comin out. T Claps to Nap Pod on EH’ing him. Navy Seal Burpees suuuuck. YHC was planning on doing 10 of them at each stop but after doing that during the first set, I audibled to 5 reps of them for the rest of the Q.

  • Bodos, Fudd & Splinter gone? I guess I’ll wing it

    A 14 Biker Runner Combo descended upon Mary Munford to attack the day. YHC was originally planning on tagging along with Bodos, Fudd and Splinter since this was my first post at RAMM, but alas they are out of town and there was no Q. Here’s the boring rectangular route with all left turns YHC came up with :

    4’s : From Mary Munford, head down Commonwealth towards Patterson, Left on Patterson, Left on Maple Ave, Left on Grove then BTTF

    5’s : After finishing the 4’s route, left on Commonwealth, Left on Patterson, Left on Bunting Ave, Left on Grove then BTTF

    6’s : After finishing the 5’s route, left on Commonwealth, Left on Patterson, Left on Bunting Ave, Left on Grove then BTTF (so same route as 5’s but you’re repeating the last leg an additional time)

    Bikers did their THANG

    DONE

    Numbers, Names, YHC took us out

    Announcements : The Crucible Saturday AO is back at Blackwell Elementary on Saturdays 7:30 am – 8:15 am. Offshore and Shakedown are trying to EH some more Healing Place guys to come out. Help them add some energy and get the ball rolling

    Memorial Day Convergence 5/29 at Tredegar at 7 am. Invite FNG’s. Coffee and Bagels served after the Q

    NMMS : Enjoyed my first post at RAMM. Good crowd there. I like to get in at least one run during the week and this week I hadn’t done a run until today. Glad I came out. Here’s a map of the route :

  • Daylight Means Dirt Trail

    Big Rig and YHC linked up for a Ruck that took us down into the dirt trails that go by Gregory Pond since it was light enough to avoid the roots tripping hazzard. Chaplain and Rosie went for a run around parts unknown. Enjoyed catching up with Big Rig before his beatdown ??

  • An Old Friend Came to Town

    2 OG F3 RVA Brothers, 1 Former Tallahassee F3 Brother now turned F3 RVA Brother, and 1 OG Tallahassee F3 Brother locked shields and attacked the day at W Dog. Here’s what happened :

    Mosey to grass circle

    F3 Mission Statement

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

    Merkin Jax : 1 Merkin to 4 Plank Jax ratio, go up to 5 Merkins and 20 Plank Jax, then back town to 1 Merkin and 4 Plank Jax

    Mosey to Ampitheatre

    Starting at top step, do 15 Dips on each step going down (about 2/3 of the way down YHC realizes that looked better in his head so switch to 10 Dips on each step to finish out)

    Starting at bottom step, do 10 Jump Squats on each step all the way to the top

    Mosey to Penny Stage then partner up and grab a Cindy

    Mini Dora : 50 Curls, 100 Overhead Press, 150 Flutters DOUBLE COUNT (Timer runs to a tree about 40 yards away then back)

    Mosey to rusty cage for 5 Sets of 5 Pull Ups

    Mosey to hill behind Ampitheatre

    At the bottom, do Lunges all the way up to the tree

    While facing downhill, do 50 Stiletto Squats

    While facing downhill on your Six, do 50 Leg Raises

    Mosey to bottom of the hill

    Front Facing Crab Walk up the hill to the tree (THIS SUCKED)

    Mosey down the hill then up the other side and BTTF

    1 minute of Rapid Fire Alternating Punches while holding Al Gore

    5 Navy Seal Burpees

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -This Friday 5/12 SOJ Happy Hour & Leadership Meeting at Diamond Billiards in Midlo

    -Sun 5/21 SOJ Family Cookout and Basketball at Bettie Weaver Elementary (contact OC)

    -Mon 5/29 Memorial Day Convergence at 7 am at Tredegar with Bagels & Coffee afterwards

    NMMS : Really enjoyed catching up with Cappucino. Him and YHC used to post at Winthrop Park in Tallahassee on Wednesdays (Juggernaut AO). His employer’s HQ is in Richmond so he comes up every couple months and posts at W Dog. Finally caught him this time. Great to meet Macenroe for the first time and always great to have Snuff join the Q. Seize the day!

  • Keep Climbin

    FSU football’s head coach Mike Norvell has a theme for his team called “The Climb”. He inherited a 5-7 team that had been on a slide downward for several years. He’ll often tell his team and coaches to “Keep Climbin” while they work on their weaknesses to get better each day. That’s what we did today at Bermuda, literally and metaphorically :

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

    Mosey to workout area behind basketball court then spread across 4 stations

    3 Rounds of the following :

    Station 1 – 5 Pull Ups

    Station 2 – 10 Jerkins

    Station 3 – swing across monkey bars skipping every other bar

    Station 4 – hang on monkey bars and move sidewards in a circle around them for a full rotation

    Mosey to playground : go through 4 different monkey bar stations without your feet touching the ground (YHC’s right hand is blistered and bleeding at this point)

    Mosey to parking lot in the back of Elementary School

    4 Corners Prostitute : 10 Merkins, 20 Jump Squats, 30 Flutters DOUBLE COUNT, 40 SSH

    Mosey into disc golf forest trail then stop at the meadow on the left

    BLIMPS : 5 Navy Seal Burpees, 10 Lunges DOUBLE COUNT, 15 IW’s DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats

    Mosey back to parking lot behind elementary school

    25 WWII’s IC

    Mosey BTTF

    1 minute of rapid fire Straight Leg Kicks with left leg

    1 minute of rapid fire Straight Leg Kicks with right leg

    DONE

    Numbers, Names, YHC took us out

    Announcements : Sat 5/21 SOJ Family cookout and basketball (contact OC); Mon 5/29 Memorial Day Convergence at Tredegar at 7 am with bagels and coffee afterwards; Invite FNG’s for the May challenge

    Prayer request : Safe travels to State Farm who’s in Kansas City for work. He plans on posting with F3 out there

    NMMS : At the end of the Q, we actually saw a real human being in the Gloom at Bermuda Triangle! He was going for a run so of course YHC put the EH on him. He said he plans on coming out to post and that he lives in the neighborhood right next to the park. He seemed enthusiastic but you never know until they actually post

  • Graveyard Shift OTB 5/8/23

    3 Running Dead saddled up at 4:30 am for a group run exploring some new territory. YHC led them out of Rockwood Park via the utility road, across Hull Street into shopping plaza, and back into the Oxbridge Neighborhood. Zombie Brain was affecting YHC this morning as I tried to remember a route in my head that I devised 2 weeks ago. Had to take quite a few U Turns but still accomplished this 4.65 mile run :

  • Choose Your Poison

    Mudslide rucked. Florence ran. We came, we conquered.

  • Cliff Hangers

    5 of us today for the latest edition of Rock N Roll. Here’s what happened :

    Mosey to basketball court

    F3 Mission Statement

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

    THE THANG :

    4 rounds of Broad Jumps from sideline to sideline

    BLIMPS with Navy Seal Burpees for the “B” (Navy Seal Burpee includes a Mountain Climber on each leg at the bottom, then a Merkin, then jump up) : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 IW’s DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 squats 

    30 Flutters DOUBLE COUNT

    Mosey to parking lot behind playground

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey to parking lot by forest trail 

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey into forest trail and head to the workout station Monkey Bars

    While hanging on the side, move counter-clockwise until you do a full rotation around to the other side of the bars and back

    Repeato clockwise

    Line up at the end of monkey bars

    2 rounds of swinging across monkey bars skipping every other bar

    1 round of putting your hands on the outside of the monkey bars and swinging across

    2 rounds of AMRAP pull ups

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey to parking lot by Forest trail 

    BLIMPS

    30 Flutters DOUBLE COUNT

    Mosey to parking lot behind playground

    4 Corners Prostitute : 10 Merkins, 20 Jump Squats, 30 Flutters DOUBLE COUNT, 40 SSH

    Mosey to basketball court

    1 minute of rapid fire alternating punches while holding Al Gore

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayer Requests : Mudslide safe travels to NC next weekend for 20k Spartan.; Cha Cha’s daughter is getting married! Congratulations.

    Announcements : Memorial Day Convergence at Tredegar

    5/21 SOJ family cookout and basketball at Bettie Weaver Elementary (contact OC)

    NMMS : Purple Rain took a bit longer on our last mosey BTTF. He made the mistake of outing himself as spilling Merlot (because he had too much Merlot last night). Cha Cha has some serious muscles at the ripe age of 59 (in January he’ll be DOUBLE RESPECT). But he’s still getting used to the rigorous cardio endurance of F3. Great to meet you today and hope you keep coming back!

  • Santa Came Early

    A mysterious SOJ Q was welcomed by 8 of his Tuckahoe brethren. Here’s what the guy walking around who may or may not have been talking to himself witnessed :

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

    THE THANG :

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

    Mosey to pavement outside of tennis court

    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)

    25 WWII’s IC

    11’s traveling to tennis court fence and back : Start with 1 Merkin and 10 Lunges DOUBLE COUNT

    Mosey inside tennis courts

    Santa’s Ladder – run across all the courts to the far side and do 10 burpees. Run back to starting point then back again and do 9 burpees. Repeato until you complete 1 burpee (Fudd used to like Santa but hates him now)

    Mosey to pull up bars

    3 sets of 7 pull ups

    Mosey to school building wall

    40 Donkey Kicks

    Mosey to bench

    40 Dips

    Mosey BTTF

    1 minute of Flutters IC

    1 minute of rapid fire Punches while holding Al Gore (Handshake won the style award for looking like Richard Simmons with his form and attire)

    DONE

    Numbers, Names, YHC took us out

    Prayers : continued recovery for Chippendale; Handshake has knee surgery tomorrow; pray for the well being and healing of a young girl named Eliza Payne who’s Dad is a friend of Fudd’s and also pray for the well being and healing of Bodos’ friend named Mac

    Announcements : This Saturday TYA is heading to the Bridge. Contact him if you’d like to join;

    Hitchhiker wants to organize an F3 pickle ball tournament. He could use some extra rackets. Contact him if interested

    NMMS : Really enjoyed the crowd at Mary this morning. It’s nice to visit a different AO and mix it up sometimes. Thanks to Hutton for the idea on Q’ing at a different AO this month.