Author: Handshake

  • Rockin’ the Prison Yard

    Summer Tour came to Rock and Roll and with an open Q sheet YHC took the Reins.

    With an expansive AO and 11 men YHC decided to treat the Pax to a Prison Yard beatdown, 60 minutes inside of a gated box.

    Too many things to recall, so YHC won’t bother. Thanks to the Pax for their solicited workout options.

    Announcements – Summer Tour continues with 1 more week, see Slack for next week’s options. Convergence at Batteau on Labor Day brought to you by Wojo. Timing is either 6:30 or 7:00, see Slack for details. Iron Pax starts this week, it will be at Timberwolf which is now on Wednesday instead of Thursday. There is a Ruck tomorrow starting at 0600, see Slack for details.

    Prayer Requests – Speakeasy who is battling Cancer.

  • Back to school…

    Today is the first day of school for all the public school kids, 8 men met at a school parking lot to kick things off right.

    Mosey to Third Church parking lot for a COP consisting of various exercises.

    Mosey to the back parking lot at Third Church, line up and each man complete a rotation of 5 Merkins of various types followed by 5 Ab exercises. Rotating each parking spot and Bear Crawling between.

    Once that is completed complete a run to the far end line and back, repeating but stopping one line shorter each time.

    Bear Crawling back to the start with EF Hutton waiting until the last man got to the 4th spot before he started, and he still beat everyone but Upchuck.

    Wall Work – Wall Sits and Balls to the Wall

    50 LBC’s OYO, 50 APD’s OYO

    Mosey to the far parking lot with the Cinderblocks, each man grab a block. YHC picks a exercise with the Block, complete 20 OYO, then do 10 Squats OYO and the next man pick a Block exercise and we do 20 and then 10 squats and rotate until every man has led. At the end complete 50 Chest Presses OYO and then return the Blocks.

    Mosey Back to the flag for a Burpee Ring of Fire to finish up.

    Announcements – Summer Tour: WTH on Wednesday and Rock and Roll on Saturday. Speakeasy Meal Train.

    Prayer Requests – Speakeasy as he battles Stomach Cancer.

    NMS – 62 degrees on the first day of school, is it going to be an early fall? Thanks for the opportunity to lead and its good to be back in the saddle at Hoedown.

  • Throuple Vision

    Tater, EF Hutton, YHC met in a dark parking lot for 45 minutes of exercise. Many things were completed. We ended with exercises to US war trivia.

    Good luck to Tater as he goes to party with the Lil’ Taters from the weekend.

  • Delayed Broga Backblast

    3 Men trying to stay limber because we didn’t get a better offer.

  • The Prodigal Son returns to Dogpile

    YHC signed up days in advance and was being Cryptic signing up under The Prodigal Son. Maybe it was foreshadowing because the actual Prodigal Son was Winehouse, what great surprise.

    8 men, 2 hungover men, and 1 horny Pax member making 11 met for Dogpile. YHC was not firing on all Cylinders, but managed to lead one of the greatest F3 workouts ever imagined.

    Mosey from the Parking Lot to the Toll Booth Parking Lot for an uninspiring COP. Mosey to the middle of the Nickel Bridge. Once in the middle of the Nickel Bridge split into 2 groups. Group 1 (YHC’s group) Mosey across the River to the top of the Trailhead. Group 2 Mosey back across the River to the Toll Booths. Once each of the groups get to their destination they turn around and meet back in the middle. Exercises at each Lightpost: 10 Jump Squats, 10 HRM’s, 10 WWII’s, 10 Overheard Seal Claps.

    Mosey down to the Pipe Loop. As one group we ran the Pipe Loop. Senor Frog sprinted up the hill and immediately blew his load and walked the rest of the time.

    Mosey to Love Hill and Mosey up the Hill. Both by Bernie or regular. 20 Dips at the top of the hill.

    Prayer Requests – YHC’s M’s Cousin’s Daughter Charlotte who had been fighting Cancer and just passed at 11 years old. F3 RVA – DaVille – fighting Cancer. Saltlicks SIL just got diagnosed with intestinal Cancer. John? The older gentleman who we see after Dogpile that is friends with Upchuck for over 17 years collapsed and was dead for over 15 minutes but has a second lease on life.

    Announcements – Breaking Bread

    NMS – great to be back at Dogpile after a month hiatus. YHC was excited to see Winehouse make a return, apparently he works with Saltlick.

  • Currahee Bro Code Run/Ruck

    3 guys ran, 4 guys rucked.

    Upchuck and EF Hutton were a couple of slow Chatty Cathy’s. Senor Frog had his Cock Rings.

    Good times at Coffee.

  • Greatest HBR Ridge, ever

    10 men gathered for this weeks HBR. Lighter crew than normal, but it was mighty.

    Mosey through the construction break to get to the Football Field for a COP. COP with various exercises.

    Triple Check: P1 runs all the way across the field and back, P2 HRM’s, P3 WWII’s

    Whore Corners: C1 10 Squats, C2 10 Squats + 20 2-Count Flutters, C3 Squats + Flutters + 30 Single Count Shoulder Taps, C4 Squats + Flutters + Shoulder Taps + 40 Single Count Imperial Walkers, C5 Squats + Flutters + Shoulder Taps + Imperial Walkers + 50 LBC’s, C6 Squats + Flutters + Shoulder Taps + Imperial Walkers + LBC’s + SSH’s, C7 Squats + Flutters + Shoulder Taps + Imperial Walkers + LBC’s + SSH’s + 70 Carolina Dry Docks

    Mosey back to the flag.

    Announcements – Last Summer Tour stop of the week at Tomato Run/Tomato Ruck in DaVille on Thursday. Homegrown Half in SOJ coming up in a couple weeks

    Prayer Requests – Speakeasy/his family as he goes through Cancer Treatments, Charlotte/Evans Family, Saltlick’s friend, Brent, after the loss of his wife

    NMS – quieter morning than normal at HBR, but it was a good time. The humidity could be worn like a scarf.

  • Apparently this is a thing that these guys do weekly and because they don’t post a backblast nobody knows it even exists….

    5 men gathered for a pre-ruck. Launch at 5:56 for 4 Miles at a 16 minute pace.

    No doubt it was hot and humid

  • Where the F*** is this place?!?

    Note to self, the map for Loco Motion on the F3RVA page is wrong. Loco Motion is at a different location, and no it’s not closer….

    6 men, 2 locals, and 4 Summer Touridians gathered for a Beaver Q. Beaver’s hopes were dashed when YHC rolled in bearing the Ghost Flag.

    For the sake of time all YHC will say is that we did various exercises and it was a good time. We are thankful to have Beaver and Choo Choo carrying the F3 Banner in the Eastern Frontier.

    Announcements – Summer Tour continues next week. July 4th Convergence at 0700 at Gridiron.

    Beaver now has the Ghost Flag. Looking forward to seeing where it appears next.

  • Baptized in a Urinal

    8 regulars met for a Saturday morning beatdown led by YHC. 60 degree weather and a slight breeze.

    Mosey to the Vita Course for some grab ass and a COP

    Mosey to the Monkey Bars to watch grown men struggle to not rip their arms out of the sockets and watch Upchuck bang his knee.

    Mosey to Burpee Lake and get in 2 groups. Both groups do the same exercises but run the opposite way around the lake. At each light pole the groups do 5 HRM’s, 10 Deep Squats, 15 LBC’s.

    Meet at the opposite side of the lake and wonder how long Senor Frog and Mudslide continue to move while the rest of the pax follows the directions to stop at a certain light pole.

    Mosey to the Benches at the Lake building. Bench Kicks, Decline Merkins, Incline Merkins.

    Mosey to the front of the Lake Building for Swirly’s World Famous Touch a Tree.

    Mosey to the former Columbus statue location fountain and do Bench Kicks. Upchuck and Senor Frog exchange foreplay and it ended up with a soaking wet Senor Frog.

    Mosey over to the back of the school to Vinny’s Swingset and complete 4 rounds of planking knee rises, or whatever they are called.

    Mosey back to the flag with 12 seconds to space

    Announcements – Summer Tour Week 2: The Deep, Raider Run, Dogpile, Home Grown Half Marathon in Augusts, Flatty’s Happy Hour (this has already been completed by the time this backblast was released).


    NMS – beautiful morning for a beatdown. YHC was glad to lead.