Author: Gypsy

  • Rinse and Repeat

    The last will be 1st: Matthew 20:16

    3rd F: Faith

    • Thank you Gomer Pyle for taking us out today.
    • Unspoken TAP for our brother Johnsonville
    • Homer and YHC are co-Qing 3rd F on the 20th. Open discussion on the similarities and differences of Buddhism and Christianity with regard to after life.

    2nd F: Fellowship

    • 7/17: Hitchhiker cook out. see slack for location and details
    • 7/27 Home run derby at 0530 Tuckahoe Little League see EF Hutton for details
    • 7/31: Richmond Flyers baseball game. See Bone Thugs for details

    1st F: Fitness

    Currahee brought out 10 pax this morning to enjoy a beautiful 70 and sunny workout. A simple plan but made sure everyone that wanted to push themselves was given the opportunity and yet we all still stayed together.
    Warm up was 1.5 miles: Right out of Godwin, Left onto John Rolfe, Left onto Glen Eagle cross over Ridge Field and assemble at the cul-de-sac of Old Prescott.
    The THANG: 5K race pace (or all you got) from the end of Old Prescott to Pump rd. (.42 miles)
    Recover back for the 6 then all recover back to the cul-de-sac.
    Rinse and repeat until 6:10.

    Most of us landed somewhere between 4.5 and 5.2 miles today. Lots of hard work put in and lots of pounds lost in sweat. (unless you are Bluemoon who just seems to make it all look easy)

    NMS:
    The PAX did well today. Many of which are preparing for a Marathon or 1/2 Marathon in the coming months.
    Stay hydrated during this heat guys. YHC posted an article in SLACK about the impacts of the weather on your training.

    The Summer tour continues: many are unofficially hitting other AOs as others are signed up on the Monthly challenge. YHC will have the patches for those pax that signed up.

    Gomer Pyle: I hope you start felling better brother. RICE

    Looking forward to hitting the streets of SOJ on Sunday with the OTB crew. Sounded like Roger Roger might be interested in joining in as well.

    I appreciate you guys running with me this morning and i cant wait to SYITG!!

    AS always: Call a PAX you have not seen in a while. it might be just what he needed to make through the day.
    v/r
    John (Gypsy) Boles

  • 1 lap around the neighborhood

    3rd F: (Faith)
    Thank you Probation for taking us out this morning in Prayer.
    Openings for the Breaking Bread are still available. DM Upchuck for dates.
    Homer and Gypsy hosting the Virtual 3rd F on the 20th. (Multi-faith discussion)

    2nd F: (Fellowship)
    July 31st Flyers game. DM Bone thugs for details.

    1st F (Fitness)
    We all know the core principle of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. But sometimes you get to see it in action with energized FNGs that come out for their 2nd post in 2 days. Today, YHC watch every member of the PAX encourage, fall back for, and lift the spirit of our new brother Carfax as he joined us in a regular WTH WIB (Workout in a Bag). There was no man left behind and we left no man where we found him either. The PAX got stronger though the fellowship and bound of supporting a pax. We all started together and we all ended together. That is what we do in RVA F3…

    The THANG:
    Left out of Pocahontas parking lot onto Three Chopt
    Right onto Thamesford.
    On the way down toward Church we turned into each cul-de-sac on the west side and did 20 Merkins at the end.
    on the way back to Three Chopt we turned into each cul-de-sac on the east side and did 25 LBCs.
    Back to the AO for 5 mins of Mary

    Total counts:
    120 merkins in total
    100 LBCs
    3.5 miles of running
    1 min of American hammers in Cadence (about 30ish of them)
    1 min of LBCs in cadence
    1 min of Flutters
    1 min of Heels to Heaven
    1 min of stretching.

    Not to bad for a Wednesday morning in the GLOOM. Hope to see more of you guys soon at WTH. Can wait to see you stamp your passport at this AO.

    No NMS today.. slammed at work with interviews and midyear reviews.

    Don’t forget to put on your calendar the RVA townhall on the 8th at 8pm. See Slack for details.

    as always…. Call a pax you have not heard from in a while.. it may be what he needs to pull himself through the day.

    v/r
    John (Gypsy) Boles

  • Cant remember what we did?

    No Q at Heartbreak ridge this Tuesday so it was another hotpotato. YHC did not realize the rule was who ever is last writes the BB.. Thought who ever took the lead wrote it. But Handshake helped remind me that was not the case. Soooooooooo.. because i didnt think i was writing a BB i didnt really pay attention to what we did. Maybe Handshake can add it into the comments field. 😉

    I remember doing lots of triple checks…
    I think i watched everyone do a 100 burpees..
    i bet we did Merkins..and LBCs along the way..
    Oh yeah… i remember playing wheelbarrow bumper cars with Attila and Handshake until Handshake wasn’t nice about it…. ? (Ouch)
    Homer was singing some song when he was doing Bear crawls.
    5 mins of Mary.. i remember this part.
    90 seconds of American Hammers
    90 seconds of Flutters
    60 seconds of LBCs
    60 seconds reverse crunch.

    COT

    Then Homer and YHC did a 10k run to round out the morning.

    Lots going on over the next few weeks:
    6/30 – Lockjaw Paddle after work (PM him)
    7/1 – Start of Summer Tour 2021
    signup sheet:
    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing
    7/1 – Ultimate Frisbee at the Forge
    7/3 – 7am Dogpile Convergence (CB on Q)
    7/6 – 3rd F Virtual 8PM (see slack for zoom link)
    7/8 – F3RVA Town Hall at 8pm (location TBD)
    7/10 – Puppypile following Dogpile
    7/17 – Hitch House Party at 5:30p AYE!
    7/31 – Flying Squirrels (DM BoneThugz)

  • The Bro-Code run

    Last Friday of the month is always a Bro-code run at Currahee. All paces run the same route, but we all finish at the same time. This is due to the circle back for the 6 at each major turn. Some pax will get 4 miles and other will get 5.5, but the over all rule is we always circle back for the 6 along the way and not wait until the finish line.

    Bro-Code run tends to turn into a COT between like speed running partners and this week was no different. Lots of mumble chatter on the route. but much of it was COT between pax members. One piece YHC can share is the Johnsonville LOVES the hills and wants all pax members to know that if he is running with you, he wants lots more hill training. 🙂

    The route for the Bro-Code in June:
    Right out of Goodwin on Pump
    Left onto Ridgefield
    Right onto Copparas
    Right onto Church
    Right onto Pump
    Left into Godwin.

    Lots of up coming opportunities in the RVA area in coming weeks:
    6/29 – Ultimate Frisbee at Daville (Atlee HS – mtg at teacher lot behind school)
    6/29 – Drinks w Fudd at The Answer (5-8p)
    6/30 – Lockjaw Paddle after work (PM him)
    7/1 – Start of Summer Tour 2021
    7/1 – Ultimate Frisbee at the Forge
    7/3 – 7am Dogpile Convergence (CB on Q)
    7/8 – F3RVA Town Hall at 8pm (location TBD)
    7/10 – Puppypile following Dogpile
    7/17 – Hitch House Party at 5:30p AYE!
    7/31 – The Fling Squirrels game. DM BoneThugz for more info

    Thank you for the opportunity to lead the Bro-Code Run.
    v/r
    John (Gypsy) Boles

    As always: call a pax member you have not heard from. it may be just what he needed today.

  • 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