Author: Gypsy

  • Summer Challenge

    Summer Challenge

    What: Passport Challenge
    When:     July 1 to August 31st
    Where: ENTIRE RVA Region
    Who:  YOU!!!

    Sign up at:  Passport Challenge

    It’s that time again to break out your F3 Richmond passport and start showing the rest of the region what you got, but this year there is a little twist to more than the morning workout as we explore all 3 Fs in F3….. and we added in some swag too.!!

    This passport challenge is set up to help support a very worthy cause that has been helping the youth of Richmond since 1846.

    20 F3 Velcro patches ordered (YHC and get more as needed) for the event at a min cost of 5 dollars a piece, but asking for additional donations to help support Virginia Home for Boys and Girls (VHBG).  Restoring hope to children in crisis (vhbg.org)

    1st F (Fitness) listing
    (must attend 22 of 28 listed AOs to complete the challenge)
    Link to 1st AO map: Richmond, VA – Schedule (f3rva.org)
    (Additional opportunities will be scheduled in the 1st F channel)

    2nd F (Fellowship)
    (4 attendance needed to complete the challenge)

    • Bonethugz: Baseball Richmond Flyers on 7/31
    • HDHH on July 21st and August 18th
    • Coffafeteria after DogPile or GridIron (can count as 3 of the attendance)
    • Breaking bread (scheduled by Upchuck)
      (Additional opportunities will be scheduled in the 2nd F channel)

    3rd F: (Faith)
    (one attendance needed to complete the challenge)
    Hosted events are at 8PM on the following dates
    (link in RVA 3rd F Slack for attendance)

    July 6th and 20th

    August 3rd, 17th, and 31st
    (Additional opportunities will be scheduled in the 3rd F channel)

    WHO WILL RISE TO THE OCCASION?!?
    Which sub region will have the best representation? Who will take the honor as the most active RVA pax member? Is anyone going to make it out to the Court House? How much can we raise over 2 months for the Virginia Home for Boys and Girls (VHBG)

    SYITG!!

  • Mall Rats

    3rd F: Faith

    Thank you Probation for taking us out.
    Next virtual 3rd F is July 6th. YHC will be hosting.

    2nd F: Fellowship

    • Rumor has it the the 4th of July convergence will be on the 3rd of July at DogPile.
    • BoneThugs is putting together a F3 night at the Diamond… slated for 7/31.. Please DM in SLACK for details and HCs.

    1st F: Fitness

    July Passport Challenge is coming. F3 Velcro Patches are being ordered for pax that want to participate.. donation for the patches are being accepted and all proceeds will be going to the foundation that Mr. Rogers supports. I am sure we can raise a few dollar for the cause. More to come.

    The Thang at WTH today:
    Mall Rats .. featuring Jay and Silent Bob
    It’s a super easy one.. and everyone starts out with plenty to say like Jay but ends up at the end like Silent Bob.. no words.. just general body motions.

    Warm up
    3/4 mile run from the School to the dog park
    Dynamic stretching around the round about:
    Toy Soldiers
    Half lap toes out, half lap toes in
    Butt Kickers.

    Bro code run to Short pump mall on Broad.

    Once at the mall.. there is a 1 mile road around the parking lot with various main entrances to it, at each entrance the pax does 10 jump squats. (unless you are Probation then you do what you want cuz …well… ur Probation. ?)

    Meet up at the entrance we started at and mosey a 1.25 miles back to the AO where there is a track.

    At the track: 400m all you got. 100m recovery. 400m all you got.

    Back to the AO for COT.

    Like YHC said… nice and easy for 4.8 miles of run focused boot-camp action.
    Plenty of mumble chatter to start and little to none after the last lap around the track.
    Jay and Silent Bob strike again.

    Thank you guys for letting me lead today.

    v/r
    John Gypsy Boles

    As always: Call a pax member you have not heard from in a while… it may be just what that guy needs to make it through the day.

  • Who needs rain

    6 pax showed up Friday morning after the weather guesser said 100% chance of heavy rain.

    No rain but 100% humidity.

    Easy routes today.. a 4, 4.75, and 5.5 allowing for us all to start and finish at the same time. We broke up into 3 pairs.

    • Roger Roger and Greenbow took on the 4 miler
    • Garbage plate and HandShake took on the 5.5
    • Probation and YHC took on the 5.5 with a few extra.

    Route:

    • right out of school on Pump
    • Left on pump
    • Right on Broad (or three chop for 4 miler)
    • Right on John Rolfe
    • Left i to the school.

    Great running with you guys.

    COT in a F3 run is just that.. gotta show to know.

    SYITG!!

    V/r

    John (Gypsy) Boles

    As always.. call a pax you haven’t heard from it may be exactly what he needed today.

  • The Greenbow Special

    E ala ‘oeE ala ‘oe!! e holo ana nā kānaka
    Time for the Greenbow Special.

    3rd F: (Faith) Thank you to Pinto for taking us out this morning.

    2nd F: (Fellowship) the Memorial Day Convergence is planned. Talk to Honey Do if you want to help out.
    Lots of 2nd F running opportunities opening up. DM me if you would like to know more about Co-Ed running options around the area that will not interfere with your F3 1st Fs
    (ie: Wednesdays at 6PM is 1 for the Road run out of a local brewery… changes location every week.)

    1st F (Fitness)
    A picture saves a 1000 words: (or street names)
    Courts on the left side of neighborhood we did 10 Merkins and 20 Flutter kicks.
    On the way back we hit the courts on the right side and did 10 Jump Squats and 20 WW2 sit-ups.

    Loop around the Goose pond and back to the AO.
    4 miles with Bootcamp.
    Finish up with 5 mins of Mary:
    1 min each of: American Hammers, Flutters, LBCs.
    2 mins of PLANK

    NMS:
    Good group of guys out this morning for the Greenbow Special.
    This work out allows for all speed levels and distances. It is easy to modify if you decide to cut the courts short or skip one all together. But over all we have between 3 and 4 miles yet everyone stayed with in view of each other.

    Call a pax member you have not heard from in a while. It might be just the pick up they need today.

    If you have not signed up for it yet, check out: https://consistencycoaching.substack.com/ .
    There is some good stuff in there from RVA’s very own Swirly

    Thank you for allowing me to lead this morning.

    v/r
    John (Gypsy) Boles

  • Up hill to Church both ways

    No much time to write a BB today. Gotta hit the road to pick up the 2.1 from college.

    1st F: How it went down:
    Easy routes this morning at the land of Currahee and with just Splinter and I today, we decided to long option.
    Right out of Godwin
    Up Pump (up hill to Church)
    Left to stay on Pump.
    Right on Broad
    Right on John Rolfe (up hill to Church again)
    Left in to Godwin.
    5.2 miles over 40 mins.

    2nd F on at a running AO is found in the comz you have with your running group. You find out the little things about each other, like what types of animals you have, kids names, etc. But its like an extend COT… so you know the rules of a COT.. what is said in COT stays in a COT. Gotta show to know.

    Thanks for running with me this morning Splinter.

    SYITG!!

    As Always: Call a Pax you have not heard from in a while.

    v/r
    John (Gypsy) Boles

  • No Q Wednesday

    3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting

    2nd F: (Fellowship)
    Double Mint posted:
    Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!
    https://backblasts.f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/

    1st F: (Fitness)

    The Thang:
    1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote.
    today’s main event is:
    run up the flight of stairs to the top of the parking deck. 20 of called exercise, lap around the top deck and proceed down to next level. 20 or same called exercise on each level until you get to the bottom.
    Rinse and repeat 2 more times. 1st round called exercise was Merkins, 2nd round was WW2s, 3rd round was Sumo Squats.
    Time to mosey.. that parking deck stuff sucks.

    Over to the Goose Landing pond.
    Tempo pace to far end. recover pace back to beginning.

    All in and time to head back to the AO.

    3.4 miles of running and bootcamp along the way. it great way to start a Wednesday.

    NMS: Interesting to see 3 AOs all without an assigned Q on the same day. But as I look at the sign up sheet there are tons of blanks.. RVA is the only region I know of that doesn’t have a SLT or site Qs and as a result, I guess we end up without designated leadership, shovel flags, pax consistency, etc to make sure the core principles of F3 are being followed at the AOs.

    SYITG!!

    v/r
    John (Gypsy) Boles

  • Who do people say I am?

    3rd F is quickly becoming my favorite of the 3 F’s in the RVA region. Don’t get me wrong.. YHC loves seeing you guys in the Gloom.. but the mumble chatter while rolling around in the middle of freshly manured spring field has nothing on the 1 hour of COT that we have in the 3rd F.
    It is a COT.. so what is said in 3rd F says in 3rd F. But this is what we covered.

    Disclaimer:
    The purpose of this AO is to push the PAX along their journey in developing the 3rd F – Faith.  We recognize that PAX are at their own place on the journey and proceed at their own pace.  PAX are encouraged to share.  It is not required to share (wise men learn by listening), but there is a requirement to allow others to share.  What is shared in this 3rd F stays with the 3rd F; it is a COT.  None of the PAX has a monopoly on the truth, though we are all truth seekers.  It is fine to disagree.  If there are not disagreements, then we are probably doing it wrong.

    This 3rd F event:

    • Is free of charge,
    • Is a discussion based on the Christian faith, but is open to all men,
    • Is peer led by volunteer Qs who may or may not be certified/ordained.

    We started with: Who is Jesus?
    Mark:  8:27
    “Jesus and his disciples went on to the villages around Caesarea Philippi. On the way he asked them, “Who do people say I am?“

    Responses: A man?
    A Prophet?
    The Savior?
    The Bridge?
    The Son of God? (so is Solomon and Israel once he was no longer Jacob)
    The Holy Spirit in the Flesh?
    God?
    Interesting claim:  “‘Son of God’ was a classical term for someone whose father was unknown. Jesus was called ‘the son of God’ because that was a term that mothers called their children when they didn’t know who the father was. There was no great mystical or religious significance to the term, as the churches try to claim today.”

    Why are you searching for Him? 
    Have you found Him or have you found what you hope is him? Are you looking because it was others want you to do or are you seeking for yourself.
    Luke 2:49 “Why were you searching for me?” he asked. “Didn’t you know I had to be in my Father’s house?”

    John 11:25:  “Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die;”

    Thank you for allowing me to lead.
    v/r
    John (Gypsy) Boles

  • Worm burners

    3rd F: Tuesday 4/13 at 8pm.  Q sheet is open!  Zoom link: https://us02web.zoom.us/j/82270057337?pwd=dzhnV0RMalpVSXFzck1ZVzFFTVJOdz09

    2nd F: Blood drive starts on 5/1
    Blood drive for Freed To Bleed is up on the Red Cross site. You’ll see it if you search by zip code 23112. It’s at Good Sheppard Lutheran Church in Midlothian. Sign up! Tell your friends! https://www.redcrossblood.org/give.html/donation-time

    Tomato run:

    PreBlast: The DaVille Relay (Spring Edition)


    1st F: The Thang: Worm Burners
    This one is an easy one to Q: Called exercise to be completed by the PAX while a single pax pushes a 35lb bench plate across the parking lot and back as a timer: Think Bear Crawl, but both hands on the plate pushing it along.
    Called exercises:
    1st set completed for 2 rounds: Front Raises, triceps extensions, Sit up with a Press, Pull troughs, Lawn Mowers, Pull overs, Goblet Squats, 50 LBC
    2nd set completed for 2.5 rounds: Halos, Jack Stands, Oblique cross over, Romanian Dead lift, Tea Pots, Flutter Press, 50 LBCs

    Finish up with a burn (the Kettle bell does not touch the ground) : 7 up-right rows, 7 tea bag squats, 6,5,4,3,2,1.

    NMS: Sorry for the delay on this one. A lot of excuses for not getting it out on time.. but they are all excuses. YHC had time in between items to get it done. but having a rough go of it the last few weeks. I appreciate the lead at Circus Maxius and look forward to seeing you all in the Gloom!!

    call a pax you have not heard from in a while. it might just be what he needed to get through the day.
    v/r
    John (Gypsy) Boles

  • 5 for 5

    Getting back at it for a weekly running after taking off a few months is never fun… but when you are meeting up with your crew it makes it at least tolerable. Accountability to meet someone else at 530 AM is a driving force for many of us to get out of bed in the morning. (unless its below 42 and raining then you are just crazy). ACCOUNTABILITY (Q2.5) – F3 Nation

    Running AOs can be more difficult to plan than the standard bootcamp. Trying to find a route that will allow for all to push themselves but at the same time not leave a pax behind or get them lost can be challenging. This time we did a simple 5 mile route that made a big circle around Pump road area. There wasn’t any scenery for the pax on this morning.. but the conversations were great. everything from pax members putting the cloths on inside out in the dark to new jet airplanes being build to that one former rabbit that we came across many many many moons ago.

    Stay strong out there guys and thank you for the accountability.

    v/r
    John Gypsy Boles

  • Kettlebell Beast (aka.. i cant use my arms anymore)

    3rd F: (Faith)
    Virtual 3rd F every other Tuesday.  Next up is 3/2 with Honey Do on Q covering Forgiveness
    Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts.  See 3rd F Channel in Slack or contact Offshore for the Zoom Link.

    Please reach out to someone you have not talked to in a while..  Your call today may be exactly what that person needed.

    2nd F:  (Fellowship)

    1. See Nancy Lopez post in Slack regarding the 5k on the 28th for The GLOW Galactosemia 2021
    2. T-Claps for Greenbow on his 10 yrs of sobriety

    1st F: (Fitness)

    The THANG:  Cumulative Kettlebell BEAST. Each exercise is performed 6 times, then carry your kettlebell to 6 stations, as you add in one new exercise of 6 to be performed.

    1. Curls
    2. Curls, Lawnmower (each arm)
    3. Curls, Lawnmower (each arm , Flutter press
    4. Curls, Lawnmower (each arm , Flutter press, Sit up press
    5. Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats
    6. Curls, Lawnmower (each arm , Flutter press, Sit up press, Goblet Squats, Upright rows

    Total counts: Curls 216, Lawnmowers 180, Flutter Press 144, Sit up press 108, Goblet Squat 72, Upright row 36

    NMS: Naked Mole Skin
    Today is one of those days you don’t post for you.. you post for that pax that might be there alone if you don’t post.  Light House and YHC were accountability partners today. My arms hurt too bad to type much more. 

    But more on Accountability can be found at:  https://f3nation.com/accountability-team-q4-8-2/

    Stay Strong gentlemen.

    Thank you for allowing me to lead at Circus Maximus.

    V/r

    John (Gypsy) Boles