Author: Handshake

  • Chilly Willy

    8 men met at an Elementary School parking lot at 0530 and 14 degrees to exercise our ability to try to stay warm.

    Various exercises to ensure we were as warm as possible.

    Announcements – Kubota is signed up to lead The Bridge on December 27th. Breaking Bread is booked for December but we need people for December.

    Prayer Requests – Continued prayers for Charlotte as she currently is at the Cleveland Clinic getting treatments.

    NMS – glad to see a total of 8 Gluttons this morning. It was definitely the coldest weather we’ve see so far this winter.

  • Playing life by a different set of rules….

    4 men gathered for Heartbreak Ridge to ensure no man was left behind, or left alone.

    YHC pulled into the Parking Lot to see one set of headlights, our 1st F (Retired) was waiting. A couple minutes later two shadows appeared in the distance, it was Offshore and Joey Chestnut. In order to avoid the icy roads they decided to run the 2.2 miles to the workout.

    Off we launched. More moseying today to prevent snow filled faces and backs and to keep us moving in the cold weather.

    At the end of the workout Offshore and Joey Chestnut were offered a ride home to prevent running the 2.2 miles back home but they politely declined. Their masculine dominance had already been established but it was 100% secured at this point.

    Announcements – Kubota has the Q for The Bridge on December 27th. Breaking Break needs a Q both the 27th and 28th.

    Prayer Requests – none

    NMS – YHC was worried that with as many different Pax members that could show up on a Tuesday that the AO would stand empty. YHC posted on Slack and sent out a text to those within a reasonable driving distance to get a head could and only got a couple commitments. YHC was happy to not be the only one. YHC also realizes that compared to Offshore and Joey Chestnut that he is a Beta Male.

  • No Rainy Day Blues here

    A Bakers Dozen minus 1 arrived to enjoy Heartbreak Ridge, rain or not.

    Mosey to the front of the school for a COP.

    Picnic Benches, 10-20-30’s. 10 Burpees, 20 Decline Merkins, 30 Dips

    Mosey the long way to Pemberton Elementary School Bus Loop. Partner Up for a Dora. All the exercises to be done with your partner. Round 1 – 25 Partner Boo-yeah Merkins, 25 Boo-yeah WWII’s, 35 Boo-yeah Jump Squats. Run to the end of the Buss Loop and back. Round 2 – 20 of each then run. Round 3 – 15 of each then run. Round 4 – 10 of each then run.

    Polar Bears down the Bus Loop. Bear Crawl to each pole and complete 3 Merkins, all the way down the loop.

    Bernie back to the top of the loop. 4 exercises.

    Mosey back to the front of QMS 10-20-30’s. 10 Derkins, 20 Dips, 30 SSH’s.

    Mosey back to the flag. 20 Squats to finish.

    Annoucements – Kubota is signed up to Q at The Bridge on December 27th. Breaking Break is open the night of December 27th and 28th.

    Prayer Requests – Roger Rogers FIL/his family. Those in the Pax unmentioned battling injuries.

    NMS – YHC didn’t expect to be alone but was overjoyed when he turned into the Parking Lot to several cars. Great Mumble Chatter.

  • WTH-ish workout

    7 of the mightiest men you’ve ever seen showed up on a breezy post-holiday Monday morning to burn off those Turkey calories (or morning Corona beers for one of us…)

    Mosey to the bottom of Lindsay for a windless COP.

    Partner up for a Catch Me If You Can back up the hill.

    Mosey to West Drive Circle for a Triple Check. P1 Runs the loop Counter Clockwise, P2 does Uphill WWII’s, P3 does Squats.

    From this point we Moseyed and various spots we stopped and did exercises (Squats, LBC’s, WWI’s, WWII’s, HRM’s, Carolina Dry Docks, etc).

    Mosey back to the school and finish with 20 in cadence Dirty Hookups.

    Depending on the GPS, roughly 2 miles covered.

    Announcements – 1) Kubota is leading a group to The Bridge on Saturday, December 27th 2) Breaking Bread needs volunteers the same weekend (Saturday/Sunday)

    Prayer Requests – none

    NMS – quite breezy this morning, but YHC kept us in the neighborhood and away from the wind. Good to have Data out today. Have a great weekend an start of the Holiday Season.

  • Thanksgiving miracles

    24 grizzled veterans of F3RVA, 1 Prodigal F3RVA son, 2 grown 2.0’s, and 1 F3 out of towner (28 total) joined to see what this years Mary Mumford Thanksgiving workout would bring and this is what happened.

    Slaughter Start, 10 Burpees.

    Mosey out and around the Recess Blacktop/Tennis Courts and back to the Blacktop for a COP.

    Mosey over to TYA’s field for Four Corners: Corner (1) 10 HRM’s, corner (2) 20 WWII’s, corner (3) 30 Squats, corner (4) 40 Burpees (groans immediately ensued). As we made our away around the corners at corner 3 YHC instructed the Pax to find a partner and complete 40 Burpees combined.

    The Pax kept their partners and completed 20 (2-Count) Partner WWII’s and 20 (2-Count) Boo-Yeah Merkins.

    The Pax ditched their first partner and found 2 more for a Triple Check. P 1 run diagonal across the field to the far Tree and back, P2 LBC’s, P3 Squats.

    Once completed YHC called on The Prodigal Son (Toga) and asked how many years he has been gone from RVA (8) and then asked him to pick an exercise that we should do 8 times. Toga picked Richard Kimballs. After explaining what the hell they were the Pax completed them.

    Next we completed exercises as individuals in the narrow part of the field at the small trees. Bear Crawl to the first tree then complete LBC’s, Crab Walk to the second tree and do ? (YHC can’t remember).

    At the end of field YHC asked Fudd how long he had been gone from RVA (3), Gumbo then proclaimed that he was “going away” for 3 years so we YHC asked Fudd to pick an exercise that we could do 6 of. Fudd was speechless so Gomer finished his sentence (Burpees), its amazing how couples finish each others sentences.

    Mosey back to the Monkey Bars and get 2 partners for another Triple Check. P1 runs to the closer Gaga Pit and back. P2 does Incline Merkins. P3 does (5) Pull Ups then Al Gores or Squats waiting for their partner.

    Mosey back over to the field and get a new partner and complete 10 (2-Count) Partner WWII’s and then complete 20 Boo-Yeah Jump Squats.

    Mosey back to the Parking Lot and for 2 minutes of Mary. Flutter Kicks and APD’s to close the workout.

    Announcements – Kubota is signed up to lead The Bridge on Saturday, December 27th (2 days after Thanksgiving). See Slack/send a DM to get in on the Clown Car. Breaking Bread needs a Q for January. Hitchhiker has created a new App called “Porta Dash” in case you need to find a Porta John while running.

    Prayer Requests – none

    NMS – YHC was nervous to be filling in for TYA for the legendary Thanksgiving workout. YHC has contemplated presenting the “real” history of Thanksgiving, but YHC decided to let TYA’s alternative history reign. Thank you for the opportunity to lead.

  • Upchucks new hairpiece

    60 degree weather at 0430 at the end of November means Broga.

    6 men gathered for some stretching.

    Various exercises completed.

    Lots of fun.

  • A Baker’s Dozen for Dogpile

    With Bootleg unable to be at Dogpile he sent out the Bat Signal and YHC chose to accept the task of Q-ing the Greatest AO in the History of the World/F3RVA.

    COP in front of the Carillion.

    FIeld Work – Mosey across the field and complete 5 Merkins, 5 Squats, 5 SSH’s, 5 WWII’s. Mosey back down the field and complete 10 of said exercises. Mosey back to the top of the field and complete 15 of said exercises. Mosey back to the start.

    Mosey over to the Ha’ Penny Stage and find a partner. Touch a Tree 10/8/6/4/2 with Squats, SSH’s, HRM’s, ?

    Mosey over to the Jerkin Gym. Triple Check. P1 5 Pull Ups, P2 LBC’s, P3 Mosey to the Fire Hydrant and complete 1 Burpee and Mosey back. Rotate through all through exercises, 3 times.

    Indigenous Peoples Pull Ups. Man 1 does 2 Pull Ups while everyone else does Squats. At the end of the Rotation start again but switch to SSH’s. Keep this rotation going for 5 iterations.

    Mosey to the Fire Hydrant to complete 25 WWII’s. Mosey to the bottom of the Hill of Ill Repute for 25 Merkins. Mosey to the top of the hill/wall and do 25 Dips. Mosey back to the flag.

    Mosey back to the flag for 2 minutes of Mary followed by entire Pax doing Ménage Merkins.

    Announcements – Break Bread is open in December. The Bridge next week (11/15) with EF Hutton, see Slack or Huttons Mom for details.Thanksgiving Convergence on Thanksgiving morning at 0700 at Mary Mumford. Gomer has an idea to find out where the closest AED is to each AO. This is a great idea seeing is how it save a life.

    Prayer Requests – Prayers for Upchucks friends who are being laid to rest. Prayers for YHC’s friends mom who passed away yesterday. Prayers for Hitch’s father/family after his dad’s Stroke. Prayers for Gomer’s Mission Trip to Honduras.

    3rd F opportunity – Applesauce reminded us with the Government Shutdown there are lots of people that be going hungry. 3rd F: Challenge – You (or your M) CAN buy $50 of extra groceries and donate to a local food bank, pantry or blessing box. Bonus points for getting your neighbors to chip in, and extra bonus if you make time to volunteer in the next week or two. Link to local food pantries 

    https://feedmore.org/agency-locator/?mc_cid=3d68fa3e2b

    https://www.rvacommunityfridges.com/fridges

    https://www.signupgenius.com/go/409084BA9AB2FA6FD0-60251648-love#/

    NMS – YHC was glad to Q today. Weather was great and the Pax were full of great and supportive ideas.

  • Balls in the Mist – Downrange at The Capital with a crew of 8

    What do you do when you are on vacation in a city with F3 and you can’t sleep? You post! YHC took the opportunity to check out another region. Things were a little different but not dramatically. Good times. Their Elementary Schools have multiple perfect Turf Fields…

    WARMUP: SSH,IMP,MTDEW, WILLY, PHELPS, RVE, MOROCCAN, DD, WGS   

    THE THANG:    Fellowship Lap Then Modified Four Corners, Reps: 10 Shoulder Taps (IC) 10 Mountain Climbers (IC) 10 WWIIs 10 Squats,  Run a Lap 10 Shoulder Taps (IC) 10 Mountain Climbers (IC) 10 WWIIs 10 Squats,  Then Run 70% Lap At the Wall:  Step Ups/Kovar Jumps x10 Merkins (20) Step Ups/Kovar Jumps x10 Merkins (15) Step Ups/Kovar Jumps x10 Merkins (10)  Fellowship Lap on the Upper Field  Line Up  Frankenstein Dora:  Dora but mode of travel is the newly created “Jagilton” Bear Crawl from Sideline to Penalty Box, run width of Penalty Box, then Crawl Bear to opposite sideline. Repeat to come back.  The reps were (First team to make calls it and we move on):   100 Merkins 125 Squats 150 LBCs  THEN, Regular Dora, but with skipping as mode of travel The reps were (First team to make calls it and we move on):   50 Perfect Merkins  75 Bobby Hurleys 100 Flutters  Then, we moseyed over to the wall for “Kiki Hernandez Wall Sits” PAX would do a wall sit for the 30 seconds, then do 30 seconds of “pair juggling” throwing and catching a total of three balls simultaneously. Great for the cognitive functioning!  We alternated about 3x rounds of this, and it was very suitable fuster-cluckery to get the week started.   

    MARY: built in the Thang  

    ANNOUNCEMENTS:  Bible Study tomorrow night The Grunt Saturday  Book Club Saturday Happy Hour WED NOV 19 Charlie Brown Thanksgiving at Ignite  

    COT: A basic one. Keep a positive outlook. Keep the dialogue in your head positive. Look for the positive. Be the positive! SYITG!

    NMS – I would encourage any Pax Member to take the opportunity to post in another region. You will always be welcome and you can appreciate the slight dialectical difference between their region and ours. BB Title comes from the fact we played a game with the last 5 minutes in which we tossed Smashballs back and forth in the mist. This BB won’t earn epic Marv-Level Mumblechatter but hopefully the title gets some nostalgic recognition.

  • To the Taint and back.

    8 men, 1 Taint, group thang.

    Various exercises were completed to descend, various exercises were done to ascend. IYKYK

    Announcements – Bootleg is going to The Bridge this weekend, see Slack. EF Hutton is going to The Bridge November 15th. The Wellesley crew is starting a Friday Bootcamp out at Wellesley Pool starting this Friday at 0530.

    Prayer Requests – none

    NMS – good times. Glad to have Kubota with us.

  • Who let the dogs out?

    16 gathered for this weeks Heartbreak Ridge, offsite edition.

    Mosey down from Heartbreak to Quioccasin and left on Westridge and then left on Camrose. Triple Checks leading up Camrose. Every round we moved further up the road with a goal of reaching Gayton. Unfortunately Gayton wasn’t reached but we heard every neighborhood dog along way. On the way back we turned right on Vassar and left on Farmington. We discovered one lone car who was driving what felt like 35-40 mph down a narrow road, luckily we could see it coming with plenty of time to get off the road.

    Quick group work at the Monkey Bars at QMS. 2 minutes of Mary to finish things.

    Announcements – Bootleg is leading a group to The Bridge this Saturday, October 25th. EF Hutton is leading a group to The Bridge on Saturday, November 15th. The Wellesley Crew is starting a Bootcamp this Friday, October 24th at the Wellesley Pool meeting at 0530-0615 https://maps.app.goo.gl/MtL6qaLRSy9HH8YS6?g_st=ipc

    Prayer Requests – Fireman Ed, Charlotte, Fudds Sister (Mary)

    NMS – fun times with an empty Q sheet on Monday afternoon, thank you for the opportunity to lead.