Author: Gypsy

  • Nope.. don’t know him either

    Another month down which means last Friday Bro-code route. Good crew coalesced on a humid August morning to knock out 4 miles at a conventional pace and turn backs at the corners for the 6.

    Conversation ranged to 1st week of school to college drop offs to names of guys in the MLB.

    Conclusion… there are no current house hold MLB plays right now and Hutton named off a bunch of them. We didn’t know any of them.

    way to many announcements to remember. Gomer just kept tossing more and more of them so talk to him about sit and sip, convergence help, Crucible gathering, at 9am 5k somewhere and I think a cook out in SOJ??

    Anyway… see ya in the Gloom!

    YHC is off to VMI to drop off a 1st for his last semester.

  • Traveling COT

    it was the monthly Bro-Code run at Currahee which is a 40ish minute 4 mile route with COT conversation, catching up with pax, and just some plan ole accountability to get of the fartsack.

    The Thang: You have to show to know.

    no one leads… no one follows.. it’s bro-code. All 1 Pax (including the 2 adopted 4 legged Currahee mascots)

    have a great day.

    Welcome to Dry July for all those abstaining from libations for the next 31 day.

  • Ms. T, 2 Dicks and a Bowl cut.

    The Thang

    1 mile run at 10min pace

    Dynamic Stretching

    3x Vinyasa Flow hold intervals

    30 Seconds each:

    • Start in Full Plank
    • Move down to Chaturanga Dandasana (AKA 6 inches)
    • Move into Up dog
    • Move into Down dog
    • Walk the dog

    Tree pose 1 min each side

    1 min

    • Right arm across with left hand pulling in toward body
    • Left arm across with right hand pulling in toward body

    Mountain pose, Full fold, Half back up ,Full fold, Plank, Up dog, Down dog, Full fold, Half back up, Full Fold, Mountain

    • Right arm up over should reach back Left hand on elbow pulling back further
    • Left arm up over should reach back right hand on elbow pulling back further

    30 seconds each x2

    • Child pose
    • Frog pose
    • Lizard right leg forward
    • Warrior one pose
    • Elbow Plank

    30 seconds each x2

    • Child pose
    • Frog pose
    • Lizard Left leg forward
    • Warrior one pose
    • Elbow Plank

    On your 6

    3 min Cosmic Mind Blow for devotional.

    Devotional: https://thelife.com/devotionals/being-present-in-the-present

    Be still, and know that I am God….” Psalm 46:10

    I appreciate multi-tasking. Although it’s a recently added word to our lexicon, the feat of being able to do several things at one time didn’t begin with this generation. Millennials who text, type, and talk at the same time have nothing on the mother who balances a baby on her hip, puts in a load of wash, and instructs her 3-year-old not to run on the just-mopped floor, all while consuming a half-eaten sandwich.

    I’m afraid all the multi-tasking is making it harder to appreciate the beauty found in a singular accomplishment. It’s getting difficult to focus on the moment. What might happen if we took the time to not just hear what someone says, but pause to listen. Not methodically check items off our to-do list, but engage them. Not rush through obligatory morning devotions, but wait upon the Lord.

    No one accomplished more in his brief span on earth than Jesus. And no one was more fully present. Jesus said he did nothing but what he saw his Father doing (John 5:19). Constant communication with God taught Him how to value every single moment. He experienced no conflict between the stillness of knowing God and the efficiency of working His plan. 

    If we hope to be more present in the present, I don’t know a better place to start than through emulating Jesus’ ongoing communion with God — of letting His presence infuse our present.

    Father, forgive us for rushing through our days without pausing to invite You in. Please help us be more aware of Your presence, whether we find ourselves in the mundane or spectacular. Be with us. Amen.

    Take Action

    Right now…let’s pause…be still…know He is God…and savor it…..

    Have a great week.. and watch out for Ms T out there!!!

  • DR in Kitty Hawk

    4 pax join in to start the vacation Tuesday off right while the 2.0s fartsack with dreams of beach time and waves still rolling through their brains.

    Always good to see Banjo out of West by God Va. Gomer Pyle and Hardywood happened to be in the area as well and joined in the fun…. made it perfect for some classic F3 WIAB.

    06:30 start time at the DR AO of KDH Town Hall.

    Mosey around the fitness trail. Square up from COP..

    • Side straddle hops
    • Merkins
    • Plank
    • Mountain Climbers

    Mosey to outdoor roller hockey arena.

    Classic Dora: 100 Merkins, 200 WW2, 300 Squats.

    Modified 4 corners: Start in center of court run to corner and back. Perform 2 burpees at center and go to next corner.. 10 of called exercises in each corner.

    Round 1: Merkins, wide arm merkins, diamond merkins, Carolina Dry Docks.

    Round 2: WW2, LBC, reverse crunch, Heals to heaven.

    Round 3: Sumo Squats, Lunge, Reverse lunge, Jump Squats.

    Round 4: (The Natural) Merkins, WW2, Squats, Burpees.

    Mosey back to the AO.

    5 Mins of Mary:

    • 30 Flutters
    • 15 American Hammers
    • 30 Flutters
    • 15 LBCs
    • 30 Flutters
    • 15 Heals to Heaven
    • 30 Flutters

    Done!.

    Until next time.

    Tomorrow is Track day.. let’s get some work in before relaxing on the beach.

    v/r

    Gypsy

  • Choose your own adventure

    3rd F event Sunday at DogPile AO.. fixing up the children’s play area. Posh is leading this one. Starts at 8am.. no tools needed.

    The Thang: 8 pax started together 8 pax finished together yet one launched early and a different 1 went home early.

    • 1 pax went on a ruck
    • 1 pax did a bootcamp
    • 3 pax ran 6 miles
    • 1 pax ran 5 miles
    • 2 pax walk/ran 4 miles
    • 1 pax did??? no idea what Pigskin did today.. probably 45 mins of burpees

    Ran solo much of morning except when Doozy was passing me on his 6 miler. So not much Mubblechatter today.

    Prayers for all the travelers this weekend.

    v/r

    John (Gypsy) Boles

  • Bro-code

    Last Friday Bro-Code..

    It was raining..

    The pax showed up..

    We ran the Bro-Code route…

    COT along the run..

    Show to know more.

    v/r

    John (Gypsy) Boles

  • That sucked

    Hi all.. hope all is well. My ego is still recovering fron another WTH beatdown. Every once in a while you have to break out an old beatdown that sucked.. Welp.. the WTH parking deck is just such an occasion. It’s super simple on paper but not in execution.

    4 pax joined in.. disclaimers given and off we go.

    Mosey from AO at Pocahontas Middle school to Short Pump Back St 4 story parking deck.

    COP: some SSH, some IW, some windmills

    The Thang: The Parking Deck (WIB)

    Do 20 of call exercise at top of each ramp and the flat turn until you get to top then run to bottom and circle back for the 6. Do 3 times with different exercises.

    called exercise: Round one Merkins.. Round 2 WW2.. Round 3.. Jump Squats.

    Run back to AO.

    Over all its 3.5 miles, 120 merkins, 120 WW2, 120 Jump Squats. … oh dang. I just had a hell of an idea thinking of my my buddy Attila Gridiron workout.. next WTH parking deck will be compounding.. OUCH!. YUP. it’s gonna happen.

    Ok.. I’m done. Have a great day. Love y’all. Call someone you haven’t heard from like Probation or Carmax or Easyride or your long lost uncle.

    Until next time. SYITG!!

    One last thing… the sun rise from the top of the parking deck at 6am IS AMAZING.

  • It’s all made up anyway

    3rd F event for April: CPR class on the 25th and 26th.. its 2 hours on one night and its free for you.
    sign up on the Monthly challenge sheet.

    2nd F events: LOTS of them.. HDHH in each Nano region every other week. Lunches all over RVA. CSAUPs here and there.. Coffeteria, etc.. get engaged in something other than the 1st F.

    Attila had a great take out today in the COT. It hit home buddy.. thanks

    1st F: The Thang
    the PAX ran in circles, farted, made fun of each other, YHC called exercises and did something totally different. Handshake pointed out that YHC called an exercise and did something different…watched Pigskin go beast mode pushing a 35lb skid plate around a parking lot,, Senior Frog sprinted 25, 50, 75, 100 yards in the made-up Beast/Michigan thingy, Pinto and Honeydo decided 10 mins in that a coffiteria was better than another set of 11s with step ups and Carolina dry docks and went to Starbucks… while Light House went OYO watching Pigskin with an AMRAP of Plank, Side straddle hops, Squats, Merkins, LBCs, calf raises, and Merkins.

    COT: All-in-all a typical Heart Break Ridge, 45 mins of staying in motion.
    Love these guys and glad they hold YHC accountable. If it wasn’t for this crew I’m not sure I would have made it through 2022….it was a rough one and the shield lock kept me going when i was ready to call it over.

    Thanks for letting me lead today.

    If you read this far: Take the next 5 minutes and text call someone you have not seen in a while…. it may be just what that person needs to get through the day… (it was for me when I got that call.)

    v/r

    John (Gypsy) Boles

  • PRE-BLAST!! CPR class: Limited spots open

    Gentlemen of RVA F3
    We have been presented a limited availability opportunity for 12 of us. (only 6 per night and only open to F3 RVA Pax to start off with due to very limited slots)
    We will work on setting up another round soon if there is interest.

    • What: CPR certification class
    • When: On April 25th and 26th from 6 to 8PM
    • Where: Trinity United Methodist Church: 903 Forest Ave, Henrico, VA 23229
    • Cost: ZERO dollars.. (F3 RVA PAX have pooled together to cover the cost.)
      Just your 2 hours of time to potential save a life one day.

    Sign up sheet is the F3RVA monthly challenge sheet. https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

    T-Claps to Flatline for identifying the instructor and Gomer Pyle for securing the location.

    V/r
    John (Gypsy) Boles

  • WTH!! 4 Corners

    Great morning for a run focused bootcamp.

    3.5 miles and some good ole fashion beach body sculpting along the way. Everyone arrives on time except the pax that said he would Q today. No worries. We are all vets at this now.. away we go to for the WTH version of 4 corners.

    Warm up mosey from Pocahontas middle school to corner of Old Brick and John Rolfe.

    COP: Ukrainian soldiers, Ab Bogota, Big Arm circles.

    The Thang: 4 Corners.

    The Route:

    • John Rolfe to Broad
    • Broad to Brownstone Blvd
    • Brownstone to Perch Ln (over to Old Brick.
    • Old Brick to John Rolfe.

    1st round upper body (at corner 1 and 3) 15 Merkins (corner 2 and 4) 15 Carolina Dry Docks

    2nd round core (at corner 1 and 3) 20 LBCs (corner 2 and 4) 20 WW2

    3rd round legs: (at corner 1 and 3) 30 sumo Squats (corner 2 and 4) 30 Bomb Jacks

    4th round the natural (at corner 1) 15 Burpees (at corner 2) 15 Merkins (at corner 3) 15 WW2 (at corner 4) 15 Squats.

    Times up.. let’s mosey back to the AO.

    All accounted for. Count off.. Nameoramma… TAPs.

    ANNOUNCEMENT: Flatline and Gypsy are working on getting 2 CPR class together for the April 3rd F event. More to come.. but the dates are 4/25 and 4/26.

    v/r

    John (Gypsy) Boles