Author: Futon

  • God Bless America with 11s

    On Veteran’s Day (Observed), 7 PAX members showed up to Satan’s Hill for a full body workout in honor of the soldiers that have fought and are currently fighting for our country. YHC got there a little early to pull out the cinder blocks for a variety of exercises. Unfortunately, the hill’s cinder block supply took a hit during the Iron PAX workouts (we are still waiting for Boberry to deliver us more) and only 7 blocks could be accounted for. At 5:29, the 7th PAX member rolled in, and all was right in the world this morning! God was looking out! Here is what went down:

    Warmup: Mosey to end of the parking lot and back to circle up for exercises including SSH, Michael Phelps, Imperial Walkers, Merkins, Butterfly Stretch and LBCs

    COP 1: 11s – Curls and Curb Dips, running the length of the parking lot

    COP 2: 11s – Dive Bomb Merkins and Bent Over Rows, running the width of the parking lot

    COP 3: 11s – WWIIIs and Plank Jacks, running half the length of the parking lot

    COP 4: 11s – Bulgarian Split Squats and Alabama Prom Dates with feet on curb, running the width of the parking lot

    COP 5: Circled up with cindys for the last few minutes for ring of fire. All PAX held cindy overhead, while 1 PAX member performed self-selected exercise x 11 reps.

    Time called for numbers & names.

    Announcements: Ruck with Food tomorrow launching from Twin Team at 6 AM, Breaking Bread in need of PAX members to sign up, Happy Birthday to the Marine Corps

    Prayer Requests to Hermes for a quick recovery from his surgery, all PAX members on the IR for whatever reason, and to the men and women serving our country for our freedom!

    I encourage all to reach out to someone you know who has served our country and thank them for their service tomorrow! Thanks for letting me lead this great group of men today! Go out and do great things fellas!

  • If you can VQ for 70, you can Q for 9

    If you have never had the pleasure of having your balls busted by Heist then shame on you! He spent 3 months busting YHC’s balls earlier in the year to join F3 and then every day after YHC’s VQ (9/16) to pick up another Q. If you can VQ for 70 PAX members, you can Q for 9 Pax members, so get your ass on the sign-up sheet is what I vaguely remember him telling me. Well, the ball busting ended today! Q taken and workout ready to go, until a PAX member (won’t mention names Warby) reached out and asked if there was a lot of running. YHC woke up at 12:30 AM and 2:30 AM to change things up a bit to accommodate for the 5-6 week lingering coughers. Here is what went down:

    Warm Up: Mosey to the Graythorne entrance and back to the Alamo for the following exercises: SSH x 15, Imperial Walkers x 12, Arm Stretches x 4 way, Merkins x 10, Seated Butterfly Stretch, Freddie Mercuries x 15

    COP 1: Parking lot curb block walks with Merkin between blocks traveling both right and left while 1 PAX member at a time runs loop around the Alamo. Performed curb block walks until each member circled the Alamo once. This burned the chest/shoulders way more than it seemed like it would at 12:30 AM.

    COP 2: Partner up for Dora without running? – 100 Crab Walk Single Leg Extensions (2 count), 200 Box Cutters, 300 Ball Dippers: Partner 1 performs Dora exercises while partner 2 performs 7 Burpees – switch until exercises complete.

    COP 3: Mosey to front of the Alamo for a Triple Check – Squats, WWIIs and runner up the hill to the Graythorne entrance.

    COP 4: Mosey to the tennis courts for 4 corners: 1st Corner x 10 Carolina Dry Docks, 2nd Corner x 20 LBCs, 3rd Corner x 30 Mountain Climbers (announced single count, Wildcat requested double count, ask and he shall receive), 4th Corner x 40 Calf Raises with Raise the Roof.

    Mosey back to the parking lot to circle up for ring of fire stretches for last few minutes.

    Numbers, Names, Announcements & Prayers to include continued recovery from cardiac surgery for Warby’s father, Hermes surgery this coming Thursday and YHC’s coworker who just lost her mother to battle with cancer.

    Thanks to all that showed up today and hope to see more of you out there this week. In all seriousness, the ball busting was completely worth it. I appreciate Heist getting me out there and introducing me to a great group of guys and a way to better myself physically, mentally and emotionally. You can’t help others fill their cup if yours is empty and the fitness, fellowship and faith sure has kept my cup overflowing! It was an honor to lead the group today and look forward to many more.

  • Love for Liv @ The Alamo

    Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down:

    Warm up mosey to the cul-de-sac with return to the Alamo for SSH, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCS all IC. Heist, DTH and Don Draper split off with the kids for a fun filled workout with them while the PAX performed the following fun filled workout:

    COP 1: Partner Up for 11s with Booyah Merkins and Ab Leg Throws running from the front of the Alamo up the hill to the neighborhood entrance.

    COP 2: Triple Check with Dive Bomber Merkins, Ball Dippers, Timer runs up the hill to the neighborhood entrance.

    COP 3: Alamo Stations with different MOT between; Set 1: 5 Burpees, bear crawl to next station, 10 Plank Jacks, lunges to next station, 15 Dry Docks, run around the Alamo to complete the circle; Set 2: 5 WWIIs, broad jumps to next station, 10 Freddie Mercuries, broad jumps to next station, 15 Flutter Kicks, run around the Alamo to complete the circle.

    With only 3 minutes left, threw in 10 more burpees just for fun.

    COT: Numbers, Names, YHC took us out in prayer to include continued prayers for Liv and her fight, Mouthpiece and his wife to have safe travels back to GA and for Florence’s Aunt and Father as they are moving them to Assisted Living Facilities.

    Welcome to the 5 New FNGs – Jason (Swiftie), Finn (Hey Hey), Eli (Switch), John (Reba), Albert (Ponzi)

    PAX transitioned to Walkie Talkies house to enjoy some refreshments and to continue the fellowship. It was great to meet many of the Ms and 2.0s and just enjoy everyone’s company. Not your typical VQ, but I am honored to have led this amazing group of guys on such a special day. I felt my call to lead and honor Liv and so glad I answered. Respect to everyone for showing up and truly making this a blessed Saturday morning! I know the Schroepfer family felt the love and it will be a day for all of us to remember. Continue to spread love, kindness and fellowship!