Author: Handshake

  • Beta tested

    6 men braved the weather to check out this weeks Hoedown. 5 of us haven’t been on vacation, but Beta was just on a vacation to a place so elite it even makes Fudd jealous.

    COP with various exercises.

    Partner up for the Jerkins.

    Mosey to the front of the school for alternating 20 Merkins, 20 Dips, 10 Merkins, 10 Dips, 5 Merkins, 5 Dips.

    Mosey over to Third Church’s Block Depot and each grab a Coupon. Various exercises and Mosey around the Parking Lot 10-12 times.

    On the way back stop at various locations and do 20 of an exercise.

    Finish with 20 SSH’s and 20 Squats.

    Announcements – Oyster is looking for a Sunday Q of this months Breaking Bread. Upchuck is looking for someone to take over Q responsibility for The Bridge.

    Prayer Requests – Wojo’s Mom who is recovering from a broken hip. Roger Roger’s FIL who is in hospice. YHC’s M’s first cousins daughter, Charlotte, who is entering the final days of her cancer fight. Prayers for her and her family. EF Hutton saw a tree fall on a gentleman. He is not doing well, he is on life support.

    NMS – Breezy 65 degrees today with a touch of rain. Nice weather to be out with the guys. Be safe out today with the incoming storms.

  • Day 5 – Atilla’s Love Tunnel moans

    A fabulous 9 which included a surprise guest met for that last weekday Handshake “big week” Q.

    Quick mosey around Parking Lot and a COP.

    Grab 2 Partners for a 1 Microblock Coupon from Lil’ Blue and do a Triple Check. P1 long mosey down the Parking Lot and around. P2 Plank Jacks, P3 WWII Coupon Press.

    Mosey across the street and continue with partner theme. 2 Corner 4-Corner Run. Partner 1 with the Block does Curls for the Girls, P2 and Partner 3 do the same exercises in reverse. Corner 1 – 10 Merkins, Corner 2 20 WWII’s and then run the rest of the field.

    Mosey over to the Tennis Courts and line up on the steps. 30 Incline Merkins, 30 Dips, 30 Bench Kicks.

    Mosey to the love tunnel. YHC couldn’t let Tryhard make the trip and not experience the Tunnel. Triple Check – P1 does Overhead Presses with the Coupon, P2 Bear Crawls through the Tunnel and then moseys back P3 HRMs. Atilla’s moans echoed through the tunnel.

    Mosey back to the Flag and complete 2 minutes of Mary to finish.

    Announcements – Breaking Bread the end of this month. Salt Lick has taken the Saturday shift, but Sunday is still open. There is a Volunteer opportunity with L Woods and others at the Virginia Empowerment Center at 1921 Darbytown Road tomorrow from 10-1. See Slack for more information. Grow Ruck sign ups are still happening.

    Prayer Requests – Wojo’s Mom recently broke her hip and had surgery. Prayers for her recovery. Roger Rogers Father In Law is in his final stages of life and has entered hospice. Prayers for the family as they go through these final stages.

    NMS – A beautiful morning, glad to have 9 today.

    One more day!

  • Day 4 – Today is 8 years

     At 0525 on March 5, 2018, YHC pulled into the parking lot at Tuckahoe Elementary for his first post. YHC had been asked multiple times over the previous year to come to F3, but he always said no. This was the day YHC decided to do it.

    After an awkward interaction (the first of many) with Upchuck that ultimately led to YHC’s nickname, Honeydo launched the Q. That boot camp beat the ever-living snot out of YHC. Even through the exhaustion, something was energized; something was revived.

    YHC came out once or twice a week for the first few weeks, then rolled his ankle at 45MOM. YHC thought the motivation would be lost, but it wasn’t. Thanks to the help of many in the Pax—most notably Vinny—YHC kept coming back.

    While eight years is not a monumental anniversary like 1, 5, 10, or 15, any year that marks the willingness and ability to get up early—regardless of weather or sleep—meet friends at random places around the city, and do silly and dumb things together is something to celebrate.

    YHC is very thankful for the friendships that have come from F3 and for the inspiration of both more tenured and more recent Pax members alike. We are all better together than we are as individuals.

    Enough about the sappy talk. 9 men met today at Mary Mumford to do a Boot Camp. YHC had planned to go over to the fields, but the gentleman was there marking them so that required YHC to Audible. Various exercises were completed triple check, partner work, bear crawls crab walks, various Ab exercises, balls to the wall. Whatever we could do in 45 minutes.

    Announcements Salt Lake has breaking bread Saturday this month, but the Sunday is open. The Alamo 3 year celebration is coming up, which also includes a 2 year celebration for Crabgrass.

    Prayer requests for Carmax employees as they transition back to five days full on site, it will be a huge shift for those employees and their families and their schedules of working from home and the flexibility that gave them goes away.

    Day four is done. Day five will be at tunnel vision tomorrow.

    Thanks for the opportunity to be a part of this group.

    PS – Today is also Senor Frogs 3 year Anniversary.

  • Day 3 – Generous lovers

    12, no 11, no 12, no back to 11 guys met this morning at First Watch for Day 3 of YHC’s 8-year celebration. Boberry was the guest of honor.

    Mosey around the Parking Lot to warm up and then we made our way to the triangle park for a COP.

    Mosey to the top of the triangle and pick a partner to share you morning with. P1 Moseys down the hill a “reasonable distance” while P2 does an exercise. P1 hollers up the hill and then starts the same exercise while P2 Moseys down the hill to the same reasonable distance. Repeat with various exercises until the bottom is reached.

    At the bottom get in a Throuple (two groups of Quadouples). P1 Moseys up the Hill a reasonable is distance, P2 does an exercise, and P3 does a different exercise. Rotate between the runners running up hill or on flat ground. Last Call and his group always managed to run the hill.

    Get back with your generous lover and make your way up the hill, but doing it together. Finish at the flag.

    Announcements – the “official” 8 year anniversary date is tomorrow at 45MOM. It also happens to be Senor Frogs 3 years too.

    Prayer Requests – Wojo’s Mom/Wojo’s family with her health issues and recent hip break/surgery. Prayers for his siblings who come to terms with the future and less ability to cope.

    NMS – nice to pull into a full parking lot with a good First Watch crowd. Mumble Chatter was strong today. Day 3 complete, halfway there…

  • Day 2 – Trying to find the dry spot

    Almost a Bakers Dozen showed up under questionable weather forecasts for day 2 of Handshake week. The clock struck 0530 and the Pax grabbed the Coupons from YHC’s and Honrydo’s pickup truck (9 block in total).

    We moseyed to the normal COP spot for a warm up, then we moseyed back to the main parking lot for a rare Quad Check. Four Men, Four Exercises, Four Times, revolutionary…

    3:4 of the men in the group have Blocks. P1 – Curls for the Girls, P2 – Overhead Presses, P3 – Sit and Press, P4 – Runs to the Busses and back. This took quite a bit of time with the long run.

    Circle up, 1 block every 4th man. Rotation of various exercises for 10 reps for men with the Coupons, and the 4th man does Burpees. Rotate through multiple times.

    Mosey back to the flag to finish with 10 seconds of Flutter Kicks while Atilla complained.

    Announcements – 2nd Tuesday WestHoe lunch next Tuesday 3/10 at Noon, see slack for location.

    Prayer Requests – Whitesnakes dad needs to have a heart procedure in preparation for a knee surgery. Pinto’s BIL is having/has head his Prostate removed due to Prostate Cancer.

    NMS – The numbers were slightly lower than normal given the questionable weather, but YHC was glad to see most of the usual suspects. Day 2 down, 4 left. Tomorrow is the official 8 year anniversary.

  • Day 1 – Jazz Flute

    Hoedown is where it all started. On a cool March morning in 2018, 6 weeks after my second child was born. I don’t remember much of the actual workout but I do remember having to crawl through a tight Crawlspace during my first appointment and my arms and chest were so sore and by 2:00 I was ready for a nap.The amazing thing is of the 12 guys at that workout 9 are still regulars. One has moved and two no longer post.

    YHC has decided to make a week of it and Q Monday-Friday. It’ll be hard to think of new and exciting things to do each day, but YHC will try.

    As the clock struck 0530 Vandalay and Oyster were exiting their cars. We made our way down Hepler for a COP.

    Mosey from Hepler back to the mini loop at Hoedown for a Triple Check. P1 HRM’s, P2 WWII’s, P3 Run the loop. 3 rounds.

    Mosey to the Third Church Parking Lot to recover the Coupons. Get back in your Triple Check groups. After a failed attempt to do something on the fly YHC audibled to something easier to describe.

    We finished with a Coupon Handoff. 12 guys circled up, a Block every third man. Block Man completes 10 of a exercise and the other two men complete a different exercise.

    Mosey back to the flag to close out the beat down.

    Announcements – Breaking Bread. Saltlick has this month but we need a Q for next month. The Bridge is open for March, check the Q sheet and grab some friends.

    Prayer Requests – Upchucks friends that are battling illness and unfortunately nearing the end.

    NMS – fun morning with 12 of the best people to hangout with 0530 on a Monday morning at an Elementary School. Excited to start off my 8 year celebration where it all started.

  • A very F3 Birthday

    11 men met in a dark, cold, semi-wet parking lot on YHC’s birthday. YHC’s clock showed him as being 31 seconds to the workout, but YHC guesses others aren’t on Apple Standard Time.

    Quick Mosey to catch up with the Pax and circle back from a COP. COP consisted of various exercises then sets of 5 Burpees to make our way to 42 to represent YHC’s age (with a bonus Burpees for the start of YHC’s 43rd year).

    Mosey to the Third Church Parking lot by Bodo’s office to grab the Cinderblocks. Get in groups of 2. P1 does an exercise and P2 runs the lot, this happens 6-7 times. Switch to P1 doing an exercise and P2 Squats, do this another 4-5 times. Put blocks away and do some Mary (Flutters, WWII’s, LBC’s).

    Mosey back to Hoedown lot, 20 HRM’s, times up.

    Announcements – Breaking Bread. Gumbo and Splinter too this Saturday/Sunday, but next month is open.

    NMS – F3 Birthdays are unlike another other. They start with advance thought to sign up to Q. Then you post on Slack to hype your own Q. The morning of rather than enjoy some extra sleep on your special day you wake up uncomfortably early to lead a bunch of grown men in a workout. Lastly once this is all complete you then have to write about it on the internet. That all being said we love them. Thanks to everyone for making it out to celebrate 42 years on this earth. YHC is thankful for these men.

  • A Triangle has 3 sides

    YHC doesn’t know of another time the Frozen Triangle has ever been rescheduled. It is ironic that something that has the name “Frozen” was rescheduled because of actual frozen conditions.

    First off, what is The Frozen Triangle? Well it consists of 3 things: 20 minute Bootcamp at Dogpile, 3.4 Mile Run to Punisher, 20 minute Boot at Punisher, 2.9 Mile Run to 45MOM, 20 minutes Bootcamp at 45MOM, then 2.4 mile run to Dogpile to finish. Roughly 9 miles and 60 minutes of Bootcamp.

    Before YHC starts, happy 10 years to Bodo’s! You are always ready to jump into anything that comes your way. To quote the reverend from The Patriot “A shepherd must tend to his flock. And at times fight off the wolves…” Whether it’s a duel on the Pickelball court, or taking an Ultimate Frisbee game too seriously we are glad to have you as part of our group.

    YHC only completed one leg of the Triangle (45MOM Bootcamp and run to Dogpile) so YHC is missing the full details of what transpired before then.

    Dogpile – Bodo’s Anniversary Q. Not sure exactly what happened, but it was likely epic and entertaining. Then mosey to Punisher.

    Punisher – Gumbo Q. Also not sure exactly what happened, but rumor has that it was a tour of the campus while finding new and fun options. Then mosey to 45MOM.

    45MOM – Gypsy Q. Gypsy raided the Community Garden for Pavers/Edging Stones. Various exercises without any running: Block/Kettlebell Pass, Jack Webbs, then Wack Jebbs. Then mosey to Dogpile to finish.

    There was also a rucking contingent with House Party, Choo Choo, and Commando.

    NMS – T-claps to the guys that did the full Triangle, that is a tough CSAUP and there were a few first timers.

    Announcements – L Woods is involved in a Food Drive, please see Slack. Gypsy encouraged men to join a F3 Shield Lock, as well as to reach out to guys you haven’t heard from in a while.

    YHC is proud of the Pax that participated in The Frozen Triangle, especially those who were able to complete the whole thing. Special thanks to the guys involved in planning and to Corned Beef for running the Chuckwagon with snacks and water.

  • There’s no dozen better than a Baker’s Dozen

    13 men at Heart Break Ridge. Clear Parking Lot.

    We borrowed Honeydo’s 5 Cinderblocks from the back of his Truck but poor Honeydo only left with 4 (whole) Cinderblocks.

    4 Groups (3 with 3 men and 1 with 4 men).

    4 groups of Triple Checks with 1 round of 13 Burpees.

    Announcements – Frozen Triangle this Saturday starting at Dogpile at 0600. 2nd Tuesday 2nd F next Tuesday 2/10 at noon at Firehouse Subs – Innsbrook

    Prayer Requests – Salt Lick saw the Monks while they were on their journey. He thought the Walk for Peace was for world peace only but was also for internal peace.

    NMS – glad to see 13 at Hearbreak after last weeks reduced snow numbers.

  • Greatest. Dogpile. Ever. There’s never been a better one…

    7 men met in a cold dark park to exercise their body and spirits this AM.

    Mosey down to the Tollbooth for COP, various exercises.

    Mosey to the Bridge for a Light Pole Beatdown. Going south at every Pole do (5) HRM’s and (10) WWII’s. Going north on the Bridge do (1) Squats

    Mosey down to hill to the Pump House and do 50 solo Dips, get a partner and Partner holds legs and do (10) Merkins and (20) Dips.

    Mosey across the road and do Rock Parkour.

    Start making our way up the hill completing 50 of various exercises and then either Moseying between Lightpoles by running or Bernie.

    Mosey from the bottom of Triangle back to the Flag stopping at both Circles.

    Two Minutes of Mary to finish.

    Announcements – Pigskin has The Bridge on 1/24. Frozen Triangle Feb 7th at Dogpile starting at 0600. Breaking Break needs a Q next Saturday 1/24.

    Prayer Requests – none

    NMS – Good times at Dogpile. It was nice to have Applesauce and Blankspace back out. Also nice to see Helix and Wojo two weeks in a row. We were missing some key players with Oyster, EF Hutton, and Upchuck being out but we made due.