When YHC started F3 it was a hard and fast rule you could post one downrange non-F3 sanctioned workout backblast on vacation, and this is said backblast. YHC found a PYT and the two went for a jaunt in the cool, rainy weather at Sandbridge. The PYT looked a lot like YHC’s M but seemed to be too chill for a lady who was on “vacation” in a 2-Bedroom Condo with husband, kids, and her parents. Anyways, we took off from The Sanctuary at False cape and ran south through Little Island City Park and down into the Back Bay National Wildlife Refuge but didn’t make it as far as False Cape State Park. Conversations were had about various topics. We also ran briefly with a guy from Midlo who lives in Tarrington and YHC mentioned F3 and took the opportunity to try EH him.
Author: Handshake
-
Pencil Rolls are totally a thing
11 bad mofos joined for a First Watch that was both epic and sus and this is what transpired.
Start with 1 Burpee.
Mosey to the top of the Park just outside of the Parking Lot for a COP.
Mosey down S. Ridge to Country Squire for some uphill Pencil Roll fun. (3) 3-Count Pencil Rolls, 10 WWII’s, 5 HRM’s x 5 Rounds. Switch sides for 5 more Rounds.
Indigenous People’s Run up to the light at River/S. Ridge for a Compounding Four Corners. Run up to the corner of Ridge and University. 10 Booyeah Merkins. Run to Ralston and University for 10 Booyeah Merkins and 10 Booyeah WWII’s. Mosey down Ralston to Rose Hill and do 30 Squats. Reverse Bear Crawl up to the next Mailbox, roughly 40 yards away. Mosey up to Kubota’s house and do 60 Monkey Humpers. Mosey all the way up to River and Ralston and do 10 Booyeah Merkins, 10 Partner WWII’s, 10 Partner Jump Squats. Mosey down to River and Ridge and complete 10 Booyeah Merkins, 10 Booyeah WWII’s, 10 Booyeah Jump Squats, 10 3-Count SSHH’s.
Mosey to the Parking Lot for WWII’s and end with 1 Burpee.
Announcements – Pickelbell every day all day all summer, but most especially at Batteau on Mondays.
Prayer Requests – Hitch’s wife, Emily, as she goes through the last month of pregnancy.
NMS – great morning, 11 men for First Watch. Glad to take the lead. Happy Birthday to Upchucks daughter (16) and to YHC’s son (11).
-
Esther Williams Running Fan Club
Senor Frog led our 8 man crew in a run-heavy Bootcamp. Last Call complained even though he should have been stretched from Broga. We ran to Walgreens at the corner of Ridge and Forest and completed various Ab exercises then ran around the building. Some said it was 3 miles.
There was also conversation about Saab’s love interest of the youth, Esther Williams, but Pucker and YHC couldn’t remember her name.
Announcements – WestHo lunch at Firehouse Subs at Innsbrook on May 14th and noon.
Prayer Requests – Ronnie’s puppy passed away. It’s always tough for those who love their animals. Ronnie also had to return his Miata because he’s old and it made his back hurt. Its been a tough couple weeks to be Ronnie.
-
Zig Zags, Dizziness, and Microblocks
10 HBR regulars, 1 FNG, and 1 Downranger joined for these weeks Heartbreak Ridge
Long-Mosey around the front of the school and back around to the back blacktop. Meanwhile Whitesnake is running over to Pemberton. Luckily Gomer is loud enough to signal Whitesnake. COP with various exercises to include the Pencil Roll and Inverted Scorpion Kicks.
Mosey over to the wall for a Triple Check. P1 Wall Sits with Overhead Presses, P2 does LBC’s, P3 runs to the Poles on the far side and Zig Zags through them from right to left, Complete round. Round 2 same exercises but Zig Zag left to right. Round 3 same exercises to run to the center and 1/2 the group turns left/turns right and Zig Zags and then reverse to the other side.
Form up in a line for a Pencil Roll Train. 3 count exercise to 5. Dizziness complete.
Partner up for a Handshake Partner Triple Check. 10 Boxing Dying Cockroaches each partner, 10 Boo-yeah Merkins, 10 Partner Boo-yeah WWII’s, 3 rounds. Last round finish with 20 Boo-Yeah WWII’s.
Mosey to the rails down by the Field House. Hands and Feet on the rails up to the top and then Bear Crawl back down. 1 round.
Mosey to Lil’ Blue and grab 6 Micro Blocks. Block for every other man. M1 does and exercise with the block while M2 does a different exercise, pass the block to the left. Do this for a few rounds.
Partner up with the Block. Partner WWII’s with the block handing off each rep. Complete 30 each while switching sides in the middle to work the opposite side of the Abs.
Recover and get back to back with your partner rotating and handing off the block. 1 minute until the timer.
Announcements – 2nd F Lunch at Firehouse Subs in Innsbrook next week at 11:30/12:00? on 5/14. May Convergence at Tredegar. 10 year anniversary coming up in the Fall, September 27th weekend?
NMS – Great to have Mayhem (F3 Hampton Roads) with us today. YHC met Mayhem at the Oceanfront workout last year. Mayhem also saw Florence last week when Florence was on vacation. Cujo (FNG) who is in RVA for work and lives in Upstate Maine. Cujois a friend/colleague of Mayhems. Unfortunately there currently isn’t a F3 Chapter where Cujo lives, but maybe there is an opportunity now to start one?
-
Broga VQ
6 men joined for a Hawt Potato Broga but Handshake kept the Q.
We hit all the top stretches. Wilsons Wife, Fudds Wife, Ball Lickers, Scorpion Kicks, Inverted Scorpion Kicks, Calf Stretches. Top shelf material.
Glad to lead my first Broga.
-
What the Forge should we do?
16 men gathered for this weeks episode of The Forge. After a brief disclaimer and description of YHC’s SOJ-ness we began with a COP. Last Call was a bit cheeky so he was given the Upchuck treatment and off campus we went. With so many options with the MASSIVE AO YHC decided to give The Forge men a taste of First Watch. A hilly neighborhood street can be its own AO.
Mosey across Forest Hill Avenue and down Lansbury to the intersection of Lansbury and Stratford Road. Partner up for a Dora. P1 starts working on 100 HRM’s while P2 runs to the Boulder and back, switch. Next up 200 Squats, lastly 300 Single Count Flutter Kicks. Roughly after the HRM’s were completed we started our route back up the hill using the Boulder as a starting point and a mailbox as the new marker. Lastly as we started our last exercise we moved a little further back up the hill.
Stop and do some stretching while waiting for the 6 to get in. Next up, Bear Crawl to the next mailbox then switch to a Crab Walk.
Get back with your partner and P1 does 10 Boxing Dying Cockroaches then switch to P2. Followed by 10 Boo yeah Merkins and then 10 Boo yeah WWII’s. Do these in the same location for 2 rounds and then wait for the 6. Bernie Sanders up the hill almost to the top and complete the 3rd round.
Get in a line roughly arms length apart and lay flat on the ground (perpendicular to the road) arms over stretched out for a Pencil Roll Train. 3 Count exercise to a total of 5. A disclaimer was given to not get up afterwards, or to not move. The Pax quickly realized how disorienting the Pencil Roll can be.
Mosey back to the Flag for 45 seconds off WWII’s to finish.
NMS – It was a great morning for a workout. P-Trap was out after a multi-year hiatus, lots of faces YHC is not familiar with. YHC arrived about 15 minutes early to scout the AO but decided to see what the area offsite could offer. Thanks to the Pax for the opportunity to lead and for humbling YHC with the Pencil Roll Train.
Announcements – Grow Ruck, Grow School at Hardywoods house, Kingbuilder that Saturday morning at Dogpile. Tons of VQ’s coming up. Blacktop on Monday 4/22 at The Alamo, L Woods Tuesday 4/23 at No Toll, Broadway on Wednesday 4/24 at The Crossing, Sable on Thursday 4/25 at The Forge and lastly Rudy on Thursday 4/25 at Timberwolf. Great job to Pax for pumping out the VQ’s. Monday’s VQ’s at The Alamo is fundraiser. For every Pax in attendance there will be $10 donated to Pediatric Cancer research.
Prayer Requests – my M’s cousin Charlotte who is battling Bone Cancer, it was her birthday yesterday. Machismos neighbor(s). One who is battling cancer and another who recently passed of cancer.
Way to start the day, guys!
-
Muscle confusion or just confusion?
12 stalwarts gathered for this weeks Dogpile. After multiple rainy weeks it was good to have dry ground.
Mosey to the parking lot by the Toll Booth for a COP. New hits like the Pencil Roll and both types of Scorpion Picks were done.
Mosey to the Toll Booths and partner up. P1 runs across the bridge and up to the Trailhead to complete 10 Burpees and then run back. P2 complete a trio of exercises, exercise 1 is Bear Crawls, exercise 2 is Lunge Walk -or- Squat Walk. When P1 comes back from the mosey across the bridge grab your partner and wait for the 6. Switch roles and repeat.
Complete various Ab exercises in the Parking Lot. Partner up for 4 rounds. Round 1 – 15 Boo yeah Merkins and 15 Boo yeah WW2’s, Round 2 – 15 Boo yeah Merkins and 15 WW2’w, Round 3/4 to have 10 Boo yeah Merkins and 10 Boo yeah WWII’s
Line up in the lot and complete 20 HRMs, 30 Squats, then lay flat in the lot with arms extended and complete 10 Pencil Rolls
Mosey back towards the lot and stop at the Sidewalk. Partner up on a Block and complete 30 Dips. Indigenous Peoples mosey and complete 20 Merkins.
Mosey back up towards the Parking Lot. Partner up again for 4 Rounds of 15 Boxing Dying Cockroaches.
Mosey back to the Flag for a Ring of Fire. Man 1 completes 10 Merkins of choice (except HRM’s) while everyone else does HRM’s in Cadence and when Man 1 is done move on to Man 2. Halfway through switch to LBC’s.
Announcements – Gomer Pyle is looking for volunteers to help for the Grow Ruck in May. 6 pm to midnight. Fergie is doing his VQ next Saturday at Dogpile. Also on May 4th Dogpile will be at 7:00 am
Prayer requests – Gomers right Knee is being operated next Friday. Handshakes M’s cousins daughter was recently diagnosed with Bone Cancer.
NMS – Great morning with the crew. YHC was excited to celebrate a milestone and honored to do it with such a great group of guys, thank you.
-
Touch 2 poles, and they can’t be each others….
A merry band of 13 gathered for part Deux of Handshakes Q’s at Heartbreak.
Long mosey to the upper fields around around to the far left corner for a COP
Partner Up for a Touch-a-Pole. 14 poles from what YHC counted (not including those that were excluded) P1 completes and exercise while Partner 2 touches 2 Poles, repeat x 6
PLT’s
Mosey to the top of Heartbreak, Bear Crawl down
Mosey to the Rusty Cage, partner up, 3 rounds of 6 Jerkins
Mosey to the Benches for Bench Kicks and Derkins – R1 30 Bench Kicks, 20 Derkins, R2 20 Bench Kicks, 15 Derkins, R3 10 Bench Kicks, 10 Derkins, R4 5 Bench Kics, 5 HR-Derkins
Mosey to find the field was locked so we did a long mosey back to the Flag
1 minute of Mary
Prayer Request – Prayers for Homer’s family with the passing of his mother. Prayers for safe travels to Homer when he comes home.
Announcements – Grow Ruck
NMS – quiet morning, cooler weather again. YHC had checked the Q sheet yesterday afternoon and there was no Q so YHC grabbed it. Who will sign up to Q next week?
-
Lawyers never ask a question they don’t already know the answer to….
A merry band of 13 gathered for this weeks Heartbreak Ridge and this is what transpired….
Mosey to the from of Quioccasin Middle for various exercises to include Pencil Rolls, Scorpion Kicks and Inverted Scorpion Kicks.
Long Mosey over the big field behind PES and start with Four Corners: C1 – 10 Burpees, C2- 20 WWII’s, C3 – 30 Jump Squats, C4 – 40 SSH’s
Mosey over to the playground and partner(s) up for a Triple Check, P1 Runs the Track, P2 various exercise, P3 various exercise. The exercises shifted between WWII’s, Flutter Kicks, Squats, LBC’s, HRM’s, etc
Mosey over to the Jungle Gym and partner up, P1 does 5 Pull Ups and switch while the opposite partner switches between Merkins, Dips, WWII’s.
Mosey to the front of PES and Bear Crawl to the arrows in the lot and switch to backwards Crab Walk.
Mosey to the lot at PES and do 20 Derkins and 30 WWII’s.
Mosey back to the from of QMS and do 30 Dips.
Atilla takes us back to the Flag at great speed.
1 minute of Mary with Flutters and Inverted Scorpion Kicks.
Announcements – WestHoe Second F Lunch today at 12:00 at Firehouse Subs in Innsbrook. Grow Ruck Coming in May.
Prayer Requests – Gypsy’s dad went into the Hospital yesterday and they’ve done a bunch of tests but they don’t know what’s wrong. Whitesnakes FIL is moving to another facility, the move itself won’t be hard but it will be confusing for him given his condition.
NMS – Backblast Title comes from YHC asking the Pax which they preferred Scorpion Kicks versus Inverted Scorpion Kicks and the answers weren’t what YHC was expecting… Otherwise it was a good morning and hopefully a good workout was had by all.
-
Open Q sheet at First Watch???
10 gathered to include Honeydo in his Uncle Buck mobile for this weeks First Watch. Surprisingly at 6:30 on Tuesday there was no Q, so YHC jumped in and this is what transpired:
Mosey around the parking lot and over to the tip of the triangle for a COP of various exercises to include the newest hawtest exercise, the Pencil Roll.
Mosey down the hill of S Ridge to Overlook and let the 6 catch up. Mosey the rest of the way down the hill. Grab 2 partners for a Triple Check. P1 runs up to Overlook, P2 Alabama Prom Dates, P3 Squats. YHC was in the first group and quickly realized Overlook was really far away so YHC called and audible to turn around when people saw the sign on the left side of the road about 2/3rds of the way to Overlook. There wasn’t a single headlight in the group so people turned at various points.
Grab a single partner and do (2) rounds of 20 PLTs.
Keep the same partner and exercises were completed to make the way up the hill. R1 P1 does 20 Merkins while P2 Bear Crawls up the hill and then P1 runs to catch P2, switch. R2 P1 does 40 LBC’s while P2 Lunges up the hill and then P1 runs to catch P2, switch. R3 P1 does 10 downhill Burpess and P2 Bernies up the hill and then P1 runs to catch P2, switch.
Indigenous Peoples run the rest of the way up S Ridge to the Parking Lot.
Curb Crawl (Sans Curb), Bear Crawl to parking spot 1 and do 1 Merkin, then Bear Crawl to parking spot 2 and 2 do Merkins, keep going up to 10 Merkins.
1 minute of stretching to reach the time.
Announcements: March Streaking Challenge. Grow Ruck in May, Senor Frog 1 year Q on Monday at Hoedown
Prayer Requests – none
NMS – Not too much Mumble Chatter this morning, or at least YHC wasn’t participating. YHC had nothing planned and was trying to figure out the next step in the midst of the current step. Hopefully it was a good workout by all. Welcome back to Jack Sparrow.