Author: Handshake

  • Atilla’s Kryptonite

    A Bakers Dozen met in a Middle School Parking Lot for a beautiful morning of exercises. 0530 we step of and mosey to the northern end of the Football Field behind the Goal Posts for a COP of various exercises to finish with Gomer demonstrating the Gurpee.

    Line up on the Goal line and start a 10 round set. Each round has the same start: Mosey to the other Goal Line and back followed by various exercises that YHC can’t remember the order

    • 100 SSH’s
    • 90 LBC’s
    • 80 Single Count Flutters
    • 70 Single Count Mountain Climbers
    • 60?
    • 50 WWI’s
    • 40?
    • 30 HRM’s
    • 20 Regular Mekins
    • 10 – Double Burpees

    Bernie down to the opposite side of the field.

    Bear Crawl to the 50 yard line.

    Mosey back to the flag

    Announcements – Memorial Day Convergence at DOGPILE on Monday, May 25th at 0700 hours. Second Tuesday Lunch next Tuesday 5/12… Be on the lookout for the location.

    Prayer Requests – Charlotte and her family as her health begins to decline and moves towards hospice. Prayers for Roger Roger FIL and family, Wojo’s mom and family, Fudd’s sister, Mary, and her family.

    NMS – great time today, beautiful weather. Thanks to the Pax for putting up with a beatdown that even YHC didn’t want to do. Based on GPS watches we clocked between 1.8 and 2.1 miles

  • 9 is the perfect number

    YHC had planned exercises on the field in front of The Carillion until YHC realized it was Arts in the Park weekend and YHC knew he needed to audible.

    The clock struck 0600 and we made our way down the road. We knew Hitchiker was coming to the workout the way only himself and Fudd can, late, so we moseyed towards him.

    We did a COP with various exercises. **Lets it be known, today is the day the American Civil Wars were invented. It’s a Heels to Heaven followed immediately by a WWI**. This started with Upchuck joking with a name and followed by YHC making it a reality…

    Next up was a Triple Check. Is there a better exercise than a Trip Check with 3 groups?…. No! P1 Runs to the Gum Tree and back P2 Hand Release Merkins P3 WWII’s.

    SORA time. Solo-Dora. 30 Deep Squats followed by 25 SSH’s, 40 of something I don’t remember followed by 25 SSH’s, 50 Caroline Dry Docks followed by 25 SSH’s.

    Mosey over to the Amphitheater. 2 reps of an exercise on each step on the way down, 3 reps of a different exercise on each step on the way up, 4 reps of different exercise on each step on the way down, 5 reps of a different exercise on each step on the way up.

    Circle of Doom. Bernie around the circle. Run forward around the circle (at this point a 3rd grader raced a 51 year old child). Bear Crawl across the circle, Crab walk back.

    Circle up for a round of Merkins. Each man calls a type of Merkins and we complete 5 OYO. YHC ended up calling Hitchhiker Merkins because he didn’t <insert eyeroll>

    Mosey back to the flag for 2 different Ab exercises to finish up.

    Announcements – YHC has made the executive decision that the Memorial Day Convergence will be at Dogpile at 0700 on Memorial Day. Browns Island is shut down for construction so we will audible.

    Prayer Requests. YHC’s M’s Cousins 2.0 has been battling Cancer for 2.5 years. She just recently turned 11 and the end is rapidly approaching. Hug your children and love your families. Roger Rogers FIL is in Hospice. Wojo’s Mom recently broke her hip, Fudd’s sister Mary is battling Cancer,

    NMS – Dogpile is my true love. There is no more capable and beautiful AO. She is always open and eager to bring both pleasure and pain. We are very fortunate to have a AO like Dogpile. Thanks for Bootleg and Luigi for allowing YHC to Q. We look forward to their Co-Q next Saturday.

  • Oysters favorite field

    2230 hours, Sunday, April 12th there was an empty Q sheet for Hoedown. It couldn’t be left this way so YHC signed up.

    0528 hours, Monday, April 13th we had 5 men, then 6, then at 0529 the 7th man rolled up. Perfect numbers for partner work, triple checks, etc.

    Mosey over to the Blacktop for a COP.

    Mosey up to the Playground for extended pull up rotation. 1 person hops up on the Bars and either does 3 Pull Ups or 5 Pull Ups (your versus you) while the ground does various exercises: WWII’s, HRM’s, Squats, Flutter Kicks, etc. YHC believes we did it about 9 times.

    Mosey over to the wall and complete Wall Sits then Balls to the Wall then mosey across the field and back. Dirty Hookups starting with right hand, then Dirty Hookups starting with left hand then mosey across the field and back.

    Mosey over to the Swings and get in the Merkin position with feet on the Swings. Each man complete 20 Knees to chest x 2 times and then a third time 10 Knees to chest.

    Mosey over to the Soccer Goal and run back and forth about 12-15 times.

    NMS – felt like an old school Hoedown today, the weather was beautiful.

    Announcements – none

  • Downranger with Mechancial Problems

    9 regulars and 1 Downranger posted for a Heartbreak Hawt Potato

    Apparently our Downranger had various flight issues which lead to him changing airlines entirely. Instead arriving in Richmond at 7:30 pm he didn’t arrive until after 11:00, and despite not getting to sleep until almost 1:00 he still posted. Respect.

    Nobody was signed up to Q so YHC decided to do a Hawt Potato with YHC as the leadoff.

    Handshake Q – Mosey to the QMS Bus Loop and do a COP. Mosey up to the front parking lot at PES for a Triple Check. P1 runs the Inner Loop P2 HRM P3 WWII’s.

    Pinto Q – Mosey to the side parking lot at PES. Mini Dora. 50 Merkins, 75 Squats, 100 Heels to Heaven.

    Cousin Eddy (Downrange) Q – Mosey back to the QMS Bus Loop and do an Indigenous Peoples Wall Sit. Mosey over near the Fuel Pumps and do an exercise in which YHC cannot remember, but it’s a Squat in which you go immediately into a Calf Raise then another Squat and go into a Jump Squat. Next a Merkin with your arms at normal width, then another Merkin with your right arm wide, then another Merkin with your left arm wide.

    Lighthouse Q – FAST Mosey around the back of the school to the Parking Lot exit need to exercise equipment. Curb Crawls. 1 to 6 and then back down to 1.

    Atilla Q – 4 minutes of Mary

    Announcements – Upchuck is looking for someone to take over his duties/responsibilities of ensuring F3 RVA has a Q at The Bridge once a month.

    Prayer Requests – Fudd’s sister, Mary and her family. Roger Rogers FIL and his family. Wojo’s mom and his family. My M’s Cousin’s daughter, Charlotte, and her family.

    NMS – It was nice to have Cousin Eddy today. T-Claps for a guy that only gets 4 hours of sleep after an extended travel time and still makes it to the workout.

  • 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.