It’s a week late but that doesn’t mean it didn’t happen.
Last Friday of every month at Currahee is a standing Bro-Code pace. The run is a 4 mile loop with only 4 turns. The rabbits circle back for the 6 at each turn for extra miles. The walkers (IR group dumbed the Broke-dick Brigade) head out on a smaller 2.5 mile loop.
mubblechatter is always in high spirits on Bro-Code Friday. But nothing from YHC to share since it’s a 45 min COT. You have to show up to hear about it.
lots of TAPs going out this week. Check slack 3rd F channel to see who you can lift up and add others in if they are OK with you sharing.
2nd Tuesday 2nd F lunch in west end at Joey’s Hotdog on 5/10.
Free to Bleed 6/4. Sign up for time at Red Cross. Look up F3
Tuckahoe Take Over next week. Support the pax as they Q across the region
2nd year of Currahee next Friday. We are asking the pax of RAMM to come join us for some running out this way.
1st F (Fitness)
The Routes 4 miles Right out of Godwin onto Pump. Right onto Ridgefield Left onto Cox rd Left onto Brookmont Dr Right onto Crowncrest Dr Right onto Pump Left onto John Rolfe Pkwy Left onto Glen Eagles Left onto Ridgefield Pkwy Righ onto Pump back to AO.
5.5 mile Right out of Godwin onto Pump. Right onto Ridgefield Left onto Cox rd Left onto Brookmont Dr Right onto Crowncrest Dr Right onto Pump Left onto Church rd Left onto Copperas Ln Left onto Ridgefield Pkwy Righ onto Pump back to AO.
NMS:
Its great to see the numbers of pax continue to grow at Currahee. It allows for various speeds and efforts. The 12 today ranged from 2 mile walk to 5.6 mile run with a few distances between.
As always.. if you have read this far, take the next 5 mins to text someone you haven’t heard from in a while.. it may be just what that person needed.
3rd F: (Faith) “many who are first will be last, and many who are last will be first” ( Matthew 19:30) ~TAP for the families and those impacted by all the conflicts in the world today. All sides of a conflict have 1000’s of family members impacted by the requirements imposed by a handful full of people who see the loss of lives as just a means to an end.
~TAP for the youth of our country as they enter into the adulting world among some of the highest inflation, soring gas, and house prices that has become damn near impossible. For them the American Dream feels like it is out of reach. A Starter home these days is between 200 and 300 dollars a square foot… think of that for a second.. Starting a new career at beginning salary and looking at a 900 square foot house that is going for $250,000 and gas prices at 4$ a gallon. The 20 somethings is quickly become the fastest growing homeless and suicide rates in the US.
2nd F: (Fellowship) Therefore encourage one another and build each other up, just as in fact you are doing. (Thessalonians 5:11) FNGs are starting to come out in the Winter thaw… There are many 2nd F opportunities coming up. If they are hesitant to starting the F3 lifestyle with a 0445 wake up call, then bring them out to a 2nd F event. F3 is more than just a workout and there are no rules stating the FNG has to start off at a 1st F event. ~2nd F lunch event kicking back off in the Short Pump area. It will be the 2nd Tuesday of each month around the Short Pump and Glenn Allen area. See Slack 2nd F Channel for location details ~HDHH Wednesday 4/6 at the Answer on Broad.
1st F: (Fitness) “Always prepare yourself physically as best as you can” Moral Code 235
COP: (Circle of Pain) warm-up 1 BLIMPS
5 Burpees
10 Lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Mosey to the Tennis Court
4 Corners Starting in the center of the 3 tennis courts you run to one of the 4 corners and perform 10 of a set exercise then run back to center for 2 Burpees. Go to the next corner and so on and so forth until all 4 corners and 4 sets of burpees are completed. We did 4 rounds of this with the following exercise in the corners. (32 burpees in the middle as well)
Round 1
Merkins
Wide arm Merkins
Narrow Merkins
Carolina Dry-dock
Round 2
WW2
LBC
Flutters
Hells to heaven
Round 3
Squats
Lunges
Summo Squats
Jump Squats
Round 4
Merkins
WW2
Squats
Burpees
10 or each exercise
Modified CAGE FIGHT WAR!!! YHC has a pack of F3 Workout cards. (See MudGear site to order a set) The game is simple: PAX lines up against the cage fence. One by one you draw a card, announce the exercise on it and keep it. (yes just one Body Karate.. ) (Number cards you add 10 to it, face cards are 20, aces are 100) The entire pax does the exercise at the far end fence (3 tennis court lengths away) and return to start. This is done until each pax member has called out their card. To finish this off; after each pax has their card, in pairs, they pick another pax member to “Play war” with. The higher card is the winner and the reward is we all get to do the exercise plus 5 extra in the count before collecting the losing card. this continues until one card left and we double that one up.. (Winner was 100 Arm circles. so we finished with 200 of them) Exercises pulled today: Monkey Humpers, Ranger Merkins, Low Slow Squats, Flutters, Arm Circles, Karokee, Standard merkins. lunges, WW2, and few more i forgot. Mosey back to the AO launch.
5 Mins of Mary: Flutters, Rosalittas, and LBS to take us to 8AM.
DONE!!. Lets go get coffee.
NMS: It was great to see the SOJ PAX again. Not gonna lie, YHC was a bit nervous to be leading a beatdown right now. i wasn’t sure if i would be able to finish it or not. Having a heart issue is no joke.. but having a heart issue that comes and goes is just a royal pain in the ass since you have no idea if it will happen or not. But, its all up to the Great Sky Q so, I will go where he leads me. However, just in case, Florence had told me ahead of time if needed someone was ready to step in and finish it out for me. Was great seeing all the 2.0s out at the beatdown this week. Oreo, Hammer Head, Poison Ivy, and Banjo all did great. (T-CLAP to Try Hard with the interactive Banjo ruck sack). FNG Dingo held his own today as well. That 1st F3 beatdown is never an easy one. Thank you Chaplain for pairing up with him and making sure he knew what the exercises were. Dingo is an interesting pax with many world experiences. I look forward to meeting back up with him in the gloom or a 2nd F event to hear more about his adventures. It was a great way to start the weekend off and YHC appreciate the PAX of SOJ allowing me to lead at Rock and Roll.
AS always: If you have read this far. Take the next 30 seconds to text a person in your life that you have not heard from in a while. It may be what helps them through the day.
Thank you for allowing me to lead. v/r John (Gypsy) Boles
3rd F last Friday on the 25th at Starbucks by 288 on Broad
2nd F (Fellowship)
Speed For Need will be rolling again in Charlottesville on March 12 at the Haven 8K.. Aggie is the race Q
VHBG help is on the 26th at 10am. Bring a mask and box cutter.
1st F (Fitness)
7 pax in attendance today as we start the Wednesday off right.
A little light mosey into Barrington. Wind our way to the back were there is a perfect spot for a mile of 11s. Merkins at one cul-de-sac and LBCs at the other.
Finish that up and find our way back out. Stopping at the entrance to do flutters for the 6. Cross over 3 chopt and head over to the pergola overlooking the Goose Pond. Little more work to do with 10 step ups on the benches, 10 dips, 10 Durkins. Still have about 10 minutes left… we’ll take the long way back to the AO. Rumor has it that Splinter lead a very leg heavy day at Hoedown on Monday and few pax were still sore.. So YHC opted out of the last five minutes for Mary for the pax in lieu of leg stretches.
Great work by all.. around 4 miles of running and some good bootcamp as well.
Thank you for allowing me to lead today . And as always, if you’ve made it this far down the back blast..take the next 5 minutes and text or call a brother you haven’t heard from in a while. It may be exactly what he needs today.
530 AM and the Currahee fateful is ready to launch. Word has gotten out about this AO as we had double digits again this week.
This week workout: Take the Hill
Right on Pump
Left on Ridgefield
Right on Glen Eagles
We stopped at Glen Eagles to explain what we were doing. AYG to the stop sign at other end of Glen Eagles (.80 mile and a nasty ass hill 1/2 mile in). Recovery all the way back and circle back for the 6.. 30 second rest at start of Glen Eagles.. repeat.
On the way back to AO we took Old Prescott were a few of us did a tempo pace to Pump and circling back for the 6 before finishing at the launch site.
5.25 miles
312 ft of elevation gain
1 Crowned local legend (Homer)
11 pax got stronger together
NMS
Its hard to convey tolerance, fellowship, and faith when hate and intentional statements of us and them remain.
“For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.” Matthew 6:14 -15
Great work by all today. Mr. Rodgers lead the pax up the hill with Homer right on his heels. Loved seeing all the new faces and regular accountability partners.
F3RVA supports the Virginia Home for boys and Girls. We still need 5 more pax to sign up.
See Offshore for Healing Place 10k training. It starts tomorrow and is on Saturdays at 7:30am 700 Dinwiddie Ave
12/31 we will have an in person 3rd F convergence .. details to come.
2nd F (Fellowship)
shout out to Honeydo and team on the can collection ruck. Sorry i couldn’t join this time, but i look forward to joining next time.
Collecting clothes and shoes in December for men’s organizations.
1st F (Fitness)
The Thang:
530..lets mosey.
2 laps around the parking lot to warm up.
COP
SSH
Low Slow Squat
Plank
Hand Release Merkins
Its cold.. lets mosey to the wall.
Pair up.
Pax one runs to far end of parking lot. Pax 2 does called exercise. Rinse and repeat 3 times.
Called exercises: LBC, Flutters, Reverse Crunches
Enough of this i have toys to share.
Mosey to launch point to collect a few toys out of the back of the truck. Two 30lb concrete blocks, a 17lb block and a 35lb plate.
Next round each pax does a exercise until the timer is done (pushing the 35lb plate a set distance across the asphalt and back) them moves down the line. Rinse and repeat 3 times.
Side Straddle Hops ( very hard after pushing the plate)
Merkins
WW2 sit ups
Squats with 17lb block
Curls with 30lb block
Over head press with 30lb block
Worm burner (push the plate)
Finish that off and move on to some Mary.
In Mary we did American Hammers, Roselita, Dolly’s, and flutters.
3rd F: There is planning for a 3rd F convergence on 12/31. A few of the regions around RVA hold small faith-based discussion groups weekly and we are looking to expand upon it a few times a year with a 3rd F convergence. More details to come in the next few weeks.
YHC will be collecting men’s clothes and gently used shoes in the month of December.
2nd F: Black Friday loops… See TYA for details. but it sounds like lots of running while the Ms go shopping.
1st F: The thang… ITs a running AO… so we ran.
We started off with a slow warm up. Knowing Handshake committed to coming out this morning and he was not around at 530, we kept the warm up close by the AO launch point. If there is one thing YHC has learned about Handshake since moving here to Richmond is that he is a man of his word… Sure enough… 4 mins late… but he jumps out and is ready to go… time to redirect to the main event over at the Godwin track.
A couple of laps around the track for a warm up then we get to work.
5 x 400 meter AYG. recovery of 30 seconds after the 6 finishes 4 x 200 meter AYG. recovery jog 200 meter. 4 x 100 meter sprint the straight, 100 meter walk the turn, 100 meter straight, 100 meter turn.
a little over 3 miles of track work and a 1 mile warm up.
Track work is not fun but it’s essential to help develop your top end race speeds. Not much mumblechatter today since we were all focused on breathing after the sprints and the recovers were just long enough to allow max effort on next interval. I appreciate my brothers in the gloom meeting me out there this morning.
NMS: Some talk this morning about taking WhaThoHuk off the national map.. (turn it into an off the book tweet and meet.) low attendance now that the crew that started it up has moved to central Richmond and SOJ. As well as some of the former regulars cant make it to this Wednesday AO any longer. Speak up if you want to take lead of this AO before we pull the plug.
Thank you Pigskin for taking us out today in prayer.
Starting thinking about your gently used shoes and mens business attire that you can donate in December. YHC will buy a pair of socks for each pair of shoes donated.
2nd F (Fellowship)
Lots if pax in RVA are running in the Richmond half and full marathon. It will be a great opportunity to come out and cheer on your brothers of the gloom.
1st F (Fitness)
The Thang: Last Friday Bro-code run
Typically this means the same 4 mile loop that we do every Friday.. but Handshake wanted to do it backwards.. no harm there lets do it. The only issue is YHC can get lost on a one way road with no turns.. i stead of right hand turns around the 4 mile block it would be left.. yup. I had no idea where the turn points would be. Sooooooooo we ran for 2 miles in the ran and turned around to head back. Route was supposed to be:
Right out of Godwin on to Pump
Left onto Church
Left on to Copperas
Left on to Ridgefied
Right on to Pump
Left into AO
what it was
Right out of Godwin on to Pump
Pass John Rolfe turn around right on to John Rolfe because it look right.
Down John Rolfe until we realized we are not go to find copperas.. turn at 2 mile mark..
Back to AO.
glad we didn’t get lost on this 2 road bro code route. ?
no NMS today.. doing BB on my cell phone and wordpress is a pain enough on a computer.
DANCING IDIOT: The HIM who initiates a Movement by Influencing a FirstFollower. (Video)
F3 the organization is set up using this principle.
As a Men’s Fellowship organization with a mission to plant, grow and serve small workout groups for men for the invigoration of male community leadership with 5 core principles:
Free of Charge Never a charge to workout, ever.
Open to all Men No matter the man, you are welcome here.
Held Outdoors Rain or Shine, Heat or Chill, we are out there.
Peer Led Rotating fashion of men leading each other.
Ends with COT Always ends with a Circle of Trust.
and a motto of: “Leave no man behind, but leave no man where you find him.”
It all sounds easy … right? Until its time to be the dancing idiot within those standing principles and be vocal about F3 not being just another workout group. To speak to the culture of F3 nation even when there are those that intentionally want to push against it. WE are free to lead … so must do so and not just blindly follow because it is the way it has always been. WE are leaders helping leaders and should never except any member of F3 being left behind for any reason. Push forward men…be the Dancing idiot. If there are those that want to stop you from doing or saying what you know is right… KEEP on dancing. You chose to be part of F3 because of the core principles, whether that was 5 yrs ago or this week. Encourage growth and new ideas.. don’t stand in the way… help. Know where the 6 is and pick him up.. dont make him finish anything alone. Shield lock with your pax. and above all else.. if you know this is not happening, do something about and reach out to the impacted individuals. BE the Dancing Idiot.
3rd F: (Faith) Thank you Roger Roger for taking us out this morning. TAP to all pax members needing support right now. Free to Bleed on 10/20. See Pigskin for more information
2nd F: (Fellowship) Beer Mile Friday night… See Handshake for more details
1st F: (Fitness) The THANG: 1 mile run to Traget 1 Mile of 7s in the parking lot 1 mile run back to the AO track 2 sets of 400M sprint x 200M recovery 1 cool down loop
back to the Start.. All pax accounted for.
Time for COT.
Done.
Thank you for allowing me to lead WTH on this wonderful day
Disclaimer was given. Instruction written on the Whiteboard. Coupons selected
Format
Rep-based workout
Set the timer for 52 minutes 30 seconds
Measure out 25 yards
Format
Rep-based workout
Set the timer for 52 minutes 30 seconds
Measure out 25 yards
The Thang
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
200 curls
175 squats
150 Overhead Press
125 Kettlebell Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (right leg-left leg = 1 rep)
25 Blockees
If you finish all of the exercises, repeat in reverse order from the last time you just did it.
The burpees DO NOT count in your rep count.
900 reps is the total if you get through all of the exercises.
NMS: That was awful. Not much more to say than im glad IPC 2021 is over. this year’s version was full of lots of block work.
It was good to see Homer back out after taking a month off from some mysterious post 1/2 marathon illness.
Lighthouse did this work twice this week??
Chum was built for this beatdown format. he crushed it and left everyone in the dust.
Bluemoon i think like this one as much as YHC did.. we may do it again tomorrow just for fun
J-Ville showed me the way as he pushed through the exercises and kept me moving forward
Honeydo has some mystical way that he can step out exact measurements on the field.
Tater was back as well.. but he broke the block in two.. Modify takes on a new meaning when you break the gear in two and only use half of it. 🙂
Check in with Tatter for next week’s post workout Coffeteria.. its moving.
