Author: Handshake

  • Body by Handshake

    9 Heartbreak regulars posted to see what Handshake had in store for today. There might have been a few confused faces when the Cinderblocks came out of Lil’ Blue.

    Mosey to the Blacktop behind the school. 9 iteration workout where each person had their own exercises and person 1 was the timer. When person 1 finished 20 Overhead Presses we all rotated. 9 exercises x 2 rotates.

    Triple Check – man 1 runs with 2 Blocks to the far side of the Blacktop and back, man 2 does Balls to the Wall, man 3 does Bicep Curl

    Various exercises – 50 Block WWI’s, 100 Block Chest Presses, 50 Block Squats, 50 Block Curls. 10 Block Burpees

    Mosey back to the flag and 10 Burpees

    Announcements – Gomer’s CSAUP, see Slack. Saturday at Godwin High School, 0600 Ruck, 0700 Bootcamp, 0800-1800 hours Relay Run

    NMS – quiet today with the exception of a lot of groans from sore upper bodies. Very little running today, but lots of work to get ready to Bikini season

  • Mystery Q at The Alamo

    A Sunday night 8:00 check of the Q sheet showed no Q for the newest-hottest AO in town. YHC had been thinking about making a trip down to The Alamo and this proved to be an easy opportunity.

    Mosey around the full parking lot to get the muscles warm and start with a COP full of various fun exercises to include Inverted Scorpion Kicks, Suzanne Summers, etc.

    Mosey to the Tennis Courts and for Wheelbarrows. P1 Wheelbarrow from the end line to the net and complete 10 Derkins. Mosey back to the line and repeat with P2. Repeat for 3 rounds for each partner.

    Mosey to the street in the front of the main building. When there is no four corners to run around we can still do a Four Points run. Mosey up the street and complete 10 Jump Squats, next stop 10 Jump Squats and 20 WWII’s, next stop 10 Jump Squats and 20 WWII’s and 30 Merkins, next stop 10/20/30 and 40 LBC’s. Now descending 30/20/10 then 20/10 then 10.

    Mosey back to the front of the Tennis Courts. Get 2 partners for a Triple Check. P1 run to the front door of the building and back. P2 LBC’s, P3 Squats. 3 people, 3 rounds.

    Mosey back to the front of the building for Curb Crawls. Bear Crawl and then (1) Incline Merkin, Crawl Bear back for (2) Merkins. Ladder up to 5 and then back down.

    Finish with 2 minutes of Mary featuring Flutter Kicks and WWII’s.

    Announcements – SOJ Happy Hour this week at Diamond Billards. Not sure the exact date/time.

    NMS – It was a good day to make a road trip. Definitely surprised some people when they rolled up and Lil’ Blue was sitting in the parking lot. Great job to Vagabond and others for taking charge and getting The Alamo started and getting new people out. Way to use the power of Facebook and weaponizing spousal guilt.

  • A lit Hoedown

    5 of RVA’s finest lept from the Fartsack for this weeks Hoedown. At 9:45 pm YHC saw no Q on the sheet and decided to take it. With no plan in mind we wandered and triple checked with 5 people.

    COP

    Mosey to Triple Check 1

    Mosey to Triple Check 2

    Mosey to the bottom of Lindsay and complete 20 Bunny Hops followed by 20 Lunges of Squats to the top of the Hill

    Mosey back to campus for another Triple Check

    2 Minutes of Mary

    Announcements – Spring Fest at Gomers Church (Trinity UMC) Saturday, April 15th. Whitesnakes Bluegrass Festival at the American Legion Post on the River off Robious Saturday, April 22nd.

    NMS – light number and light Mumble Chatter with a lot of people gone for Spring Break. YHC was happy to lead.

  • Taco Tuesday

    A group of 10 (to include a non-resident FNG) gathered for this weeks Heartbreak Ridge

    COP

    Four Corners – 10 Burpees, 20 Squats, 30 LBC’s, 40 (2) Count Flutters, and back down

    Triple Check – P1 Wall Sits, P2 Balls to the Wall, P3 Runner

    Mosey over to the Rusty Cage for some Jerkins, (3) Rounds of 8 each

    Mosey over to the Bleachers – R1 – 10 Decline Merkins, 10 Dips, 10 Bench Kicks, R2 up to 15, R3 back to 10

    Mosey back to the Flag for 90 seconds of Mary

    Announcements – Gomer’s CSAUP of Doom at Currahee in May/June?, Whitesnake’s Bluegrass Fundraiser April 22nd at the American Legion post off Robious Road

    NMS – it was a nice cool-ish day. Even better since we had a non-Virginia resident FNG. Bob (FNG Motorboat) is the husband of a Travel Nurse and they are temporarily stationed here. Motorboat heard about F3 through a Podcast an showed up on his own #respect.

  • Heartbreak Ridge

    Solid crew of 9 for this weeks edition of Heartbreak and this is what transpired

    Mosey to the interior courtyard for a COP, Atilla was dealt a 5 Burpee penalty for insolence, various exercises

    Mosey to Pemberton Elementary for a Triple Check: P1 HRM’s, P2 WWII’s, P3 Run the big loop x 3 rounds

    Mosey to the Bus Loop at PES for a butchered Bus Loop Heels to Heaven

    Mosey to Pull Up Bars and partner up, P1 5 Pull Ups, P2 Incline Merkins x 5/6 rounds

    Mosey over to Quioc Middle School Bus Loop. P1 Bear Crawl, P2 3 Burpees and run to catch up with P1 and switch

    30 WWII’s and mosey to the front of the school. 10 2-Count Dips, 10 2-Count Decline Merkins, 20 2-Count LBC’s

    Mosey back to the flag for 3 minutes of Mary until time ran out

    Announcements – Currahee CSAUP in May

    Prayer Requests – Roger Roger’s family member fell off their horse and then the horse landed on them and broke their Pelvis, prayers for recovery. The Headmaster of the Lower School of Steward passed away leaving a wife and 4 children behind.

    NMS – not too much Mumble Chatter today but a good time. Senor Frog is trying to break the record for most number of workouts attended by a FNG in their first month of F3RVA

  • The official 5 year Q

    16 veterans and 1 FNG joined for this weeks episode of Hoedown. YHC had been planning this workout for a few weeks but there was an extra twist when Swirly motivated another one of our coworkers to come out. YHC had been planning on repeating FNG workout (originally hosted by Honeydo) to celebrate the day, and with another coworker there as a FNG it was a great opportunity for us both to experience the same first workout 5 years apart. Here is what transpired:

    COP – Invisible Jump Ropes, Don Quioxtes, Merkins, Scorpion Kicks, Flutter Kicks

    Mosey to the back field – 4 Corners: C1 – 5 Burpees, C2 10 Merkins, C3 15 WWII’s, C4 20 Mountain Climbers. Round 2 – increase every exercise by 5, Round 4 increase again by 5

    Mosey to the Pull Up Bars – R1 – 10 Pull Ups, R2 – 8 Pull Ups, R3 – 6 Pull Ups

    Triple Check – P1 – Donkey Kicks, P2 – Run to far side and back, P3 – Step Ups

    Mosey back to the front of the school and partner up. P1 – 20 PLT’s and both partners Bear Crawl across the Grass. P2 – 20 PLT’s and both partners crawl back across the grass, repeat 3 times.

    Mosey back to the circle for 3 minutes of Mary.

    No announcements of prayer requests.

    NMS – it was great to have such a big crowd on a Monday for the “official” 5 year Q. The Pax List for YHC’s first post was: Plush, EF Hutton, Kubota, Slurpee, Offshore, Wedding Singer, Upchuck, Ronnie, Mr. Holland, Keymaster, and Honeydo. Unfortunately Plush and Slurpee are no longer active and Keymaster moved to California. That being said the only person who is still a regular that couldn’t make it was Wedding Singer, but the two of us texted and he’s getting ready for the Bear Creek 10 Miler and he has a long Run on Sunday, good luck Wedding Singer!. I’m glad YHC’s co-worker Jason was able to make it out. YHC came locked an loaded with a great nickname from a movie the Pax was either too old or too young to get the reference. Fortunately the PAX reminded YHC that with the average age being early to mid 40’s that they too make generational references that YHC doesn’t understand and they found a good name for Jason. Jason is from Panama Beach, Florida and the main club hangout from MTV’s Spring Break 1998 in Panama Beach was a place called Senor Frog’s. So henceforth Jason will be known as Senor Frog.

  • Cheers to 5 years!

    A band of 14 gathered for a Handshake Anniversary Q and this is what transpired:

    Mosey to far Roundabout over by the Devil’s Triangle for a COP of various exercises. We could see Fudd cruising in fashionably late.

    Mosey to the Sunken Field and pick up Fudd along the way. Mini Beast while completing 5 reps for each iteration. Round 1 – 5 Hand Release Merkins, Round 2 – 5 (2) Count Flutter Kicks, Round 3 – Jump Squats

    Mosey to the bottom of the Amphitheater – Round 1 (Bottom to top) – 5 Carolina Dry Docks, 5 WWII’s, Round 2 (Top to bottom) – 5 Jump Squats, 5 LBC’s

    Mosey to the Rusty Cage with a partner – P1 5 Merkins, P2 5 Jerkins and switch, repeat 3 times

    Mosey out the back of the Rusty Cage and down the hill. Mixed numbers for an off-balance Pipe Loop Triple Check (first Pipe Loop of the season). P1 – Runs the Pipe Loop, P2 – Squats, P3 – Flutter Kicks. Triple Check was cut short on the account of time.

    Mosey back towards the flag doing an Indigenous Peoples Run. We passed Garbage Plate on the run. When we got back to the flag Upchuck was waiting there for us.

    Announcements – Oyster mentioned Breaking Bread is now opening back up for serving food, not just a drop and go (this is a change since Covid changed the rules). RAAM Gears – last Friday of March there will be a Amateur Hour Costume Contest (March 31st).

    Prayer Requests – Slipping Jimmy’s Great Aunt Teresa passed away, she was 101 years old. A former employee of Upchucks is going through a lot of things in her life. Please pray for her and others in the same situation.

    NMS – it was a great morning. My 2.0 (Moss) said last night he wanted to come to the workout. He’s come a long way in the 4 years since he first came to a Puppy Pile and he was able to hang with the crew. It was nice to share this with him and for him to see the guys. I really appreciate what this group has given me, I don’t know where i’d be if I never came out. My M was so inspired by the First Watch “Season of Giving” that she surprised me (albeit a week early) with a Cooler full of PBR and M&M’s to give the guys after the workout. It was funny to see Bodo’s break the stereotypes by being the first one into the cooler and immediately cracked the beer at 0710. Gomer commented that you can’t drink all day if you don’t start early! Also Happy Birthday to Slipping Jimmy!

  • Who said you can’t Hawt Potato a run?

    Thursday night, 9th of February 2130 hours no Q on the sheet. Gypsy had recently texted that he would “in dispose” and we had no Q. YHC didn’t want to figure out a route and thought to himself “has there ever been a Hawt Potato Run?” There likely hasn’t, but who says there couldn’t?

    Friday morning, 10th of February 0530 YHC calls “Hawt Potato Run” and we are off. North on Pump and right on Ridgefield. Next up Mr. Rogers excitedly calls for a left on Cox. YHC hadn’t officially released the Q but had been planning on a left anyways, so YHC let Mr. Rogers feel in control (he has a fluffy dog, he needed a win). Well it was the First Inaugural Currahee Bro-Code Hawt Potato. There were more turns and everyone made it back in time.

    Blue Moon and Pigskin were keeping the AO safe as they were walking the AO and doing various exercises.

    NMS – it was a fun time, and a perfect number of people to make such nonsense work

    Thanks for the embracing the randomness.

  • Never waste a good theme

    9 of the toughest men of Tuckahoe gathered for a MLK Day Hoedown

    COP with various exercises (both regular Scorpion Kicks and Inverted Scorpion Kicks were completed)

    (2) Triple Checks with various exercises first at Bodo’s overflow lot, second at Bodo’s office building

    Upchuck did 5 Burpees while we Planked

    Triple Check at the Walgreens lot

    1/3rd of a Triple Check back at Tuckahoe

    5 Burpees until time

    Announcements – Frozen Triangle this Saturday at Dogpile, see Slack. Upchuck has started a new Trail Run Channel on Slack for those training for a Trail Run race. Discouraging nicknames will be given

    No prayer requests today.

    NMS – it was a quiet day at Hoedown, a lot of regulars were not in attendance. YHC had 2 potential themes planned: 1) Heist was planning to cross the river so YHC had a “Hoedown Sampler Platter” but at the last minute he backed out (insert eye roll) 2) YHC had planned a workout to demonstrate to both Splinter and Honeydo how much of an inspiration they are, but they both fart sacked (insert double eye roll). I’d say it was a good day anyways. Thanks to Pucker for helping me see through the all Triple Check workout. I will keep both previous themes saved for a another day.

  • It rained harder the more Splinter complained

    A group of 8 gathered for a run. It rained and then it rained more, and then it stopped raining. We started a big loop and on the run into Deep Run Park and back and then finished the big loop.

    Announcements: DJ Lighthizouse is leading Brunch Club tomorrow, be there or be square. Next week at Dogpile is the Frozen Triangle.

    Prayer Requests: F3 Cardinal’s passing. The family of Posh’s co-worker who lost their son who was 17.

    NMS – pretty quiet day. Lighthouse pointed it out and then Splinter made some comments about the rain and then it rained me.