Author: Hardywood

  • Rhino Beetle Strike Again

    6 warriors rose to greet the dawn of a new day. Despite chilly temps in the Richmond metroplex, it was 70 and sunny at Huguenot High School. According to legend it went a little something like this.

    COP: SSH X 20, IW X 20, CS X 20, Lunge X 20, WWII X 10, FC X 20, HRM X 15, Arm Circle X 1

    Mosey to the locked tennis courts. Now I know how Monica Seles felt. Stick to the sidewalk.

    Three Rounds: One partner runs up sidewalk to fence and back. Other partner exercises. The exercises were as follows: Shoulder Tap Merkins, Dips, Box Jumps.

    Uphill Burpee Push: A slight modification on the four corners burpee push debuted at 45MOM last week.

    • Round 1 – Run up hill to first light and complete 5 burpees.
    • Round 2 – Run up hill to first light 10 squats, run to second light 5 burpees, 10 squats at first light, back to start.
    • Round 3 – Run up hill to first light 10 squats, run to second light 10 Captain Thors, run to third light 5 burpees, back to second light 10 Captain Thors, 10 squats at first light, back to start.
    • Round 4 – Run up hill to first light 10 squats, run to second light 10 Captain Thors, run to third light 10 shoulder tap merkins, run to fourth light 5 burpees, back to third light 10 shoulder tap merkins, second light 10 Captain Thors, 10 squats at first light, back to start.

    D O R A: Mosey to close parking lot. One partner runs the circle, the other partner exercises. Complete the totals as prescribed.

    • 100 Shoulder Tap Merkins
    • 200 Squats
    • 300 LBC

    Ring of Fire: Mosey back up to parking lot for Ring of Fire.

    Numberama, namerama and the legendary Don Draper took us out.

    News:

    • Oyster has posted the 2020 Winter Challenge
    • The 2020 Q sheet is live
    • If you are looking for a good time and a way to set the tone for 2020, grab the reins and take the lead on organizing the New Years Day F3RVA convergence. You don’t need permission, just a strong moral compass and the willpower to not over do it on New Years Eve.

    Moleskin: Thanks to the nudging of DTH, YHC made a long overdue appearance at The Forge. This is a dynamite AO with some excellent men who you can count on being there. If you haven’t checked this one off the list, it is definitely worth the trip. In addition to a great workout area, YHC found a rhino beetle. The pax was beyond impressed.

    Make it a great one fellas. Dig a little deeper and get it all out.

    Hardywood

  • After You

    Nine, count them nine warriors rose from the gloom to greet the dawn of a new day. Despite chilly metroplex temps, it was 70 and sunny at W Dog. According to legend it went a little something like this.

    COP: SSH X 20, IW X 20, WWII X 15, FC X 20, HRM X 20, Arm Circle X 1

    Mosey to Triangle of Success:

    • Round 1 – Bear Crawl to first corner and complete 10 decline shoulder tap merkins. Run to second corner complete 10 burpees. Bernie Sanders to third corner for 10 WWII.
    • Round 2 – Crawl Bear to first corner for 15 decline shoulder tap merkins. Run to second corner complete 10 burpees. Bernie Sanders to third corner for 15 Captain Thors.
    • Round 3 – Bear Crawl to first corner for 20 incline shoulder tap merkins. Run to second corner for 10 burpees. Bernie Sanders to third corner for 100 LBC.

    Mosey to Rusty Cage

    • 5 pullups, 5 chinups, 5 pullups, 5 chinups **Swirly and Handshake got in an extra round.
    • 3 rounds X 7 partner Jerkins.

    Mosey to Amphitheatre and partner up

    • One partner runs to top and completes 20 shoulder tap merkins
    • Second partner does an exercise and awaits return. The exercises were flutter kicks and Freddie Mercurys.

    Mosey Back To Flag

    • Numberama, namerama, the greatness that is Bodos took us out.

    Announcements

    • The New Years Day convergence is looking for a hero and a leader.
    • Oyster has put up a Winter Tour schedule

    Moleskin

    The name of the BB came from a talk that Donald Miller gave. He mentioned his personal theme was “after you”. He said it kept his ego in check and was a simple way to make sure that he was being a servant leader and constantly thinking of others. It’s a good reminder for YHC for the kind of guy I want to be.

    Thanks for putting in a monster effort today. Make it a great one fellas.

    Dig a little deeper and get it all out.

    Hardywood

  • Coupons Are So Much Better Than Gift Cards

    7 warriors fought the disease known as comfort this fine Monday morning. There was working to be done and according to legend it went a little something like this.

    COP: SSH X 20, IW X 20, WWI X 20, FC X 20, HRM RL X 5, HRM LL X 5, HRM X 5, CS X 10, Arm Circle X 1

    Pax mosey over to the coupon factory and pick a suitable steed. Mosey over to Spring Square.

    Three Rounds of the following: 5 Decline Merkins with right hand on coupon, 5 Merkins with left hand on coupon, 5 regular Decline Merkins, 20 dips, run to top of hill with coupon and back to start.

    Old School Barbell Club: Pax gather in circle with coupon. Each coupon has an exercise. At each coupon complete 20 reps. The exercises at the seven stations were as follows: arm curls, squats, dips, WWII, overhead press, merkins (and one other I can’t remember for the life of me).

    Mosey down to the bottom of the hill and partner up. One partner runs to light post and back, other partner completes and exercise. The exercise changes after each partner completes a round. Exercises are bear crawl, crawl bear, lunges. Pax broke this up into 3 segments all the way back to Spring Square where our coupons were patiently waiting.

    Grab coupons and mosey back to coupon factory. Along the way back there were overhead presses, arm extensions and merkins oh my.

    After depositing coupons head back to the flag. There were three light posts between the location of the Pax and the flag. At the first light post complete 5 burpees, second light post 10 burpees, third light post 15 burpees.

    Numberama, namerama, DTH led us out.

    News: Here’s a fun fact these are the three best things about the holiday season; Christmas Vacation Movie, strategically placed mistletoe and Rosie’s Annual 12 Days of Christmas Workout at No Toll on 12/17.

    Welcome Term Paper from Carpex! You crushed it today brotha and thanks for bringing it this morning.

    Great job today fellas. Way to dig a little deeper and get it all out.

  • Hardywood Dozen

    “Our greatest happiness does not depend on the condition of life in which chance has placed us, but is always the result of a good conscience, good health, occupation, and freedom in all just pursuits.” – Jefferson

    10 warriors rose by the light of the full moon to greet the dawn of a new day. Our mission was to not only exercise our bodies, but to exercise the freedom to choose just pursuits. According to legend, it went a little something like this.

    COP: SSH X 12, IW X 20, DQ X 12, FM X 12, WWII X 12, HRM X 12, Arm circles X 1.

    Pushing Burpees – This is a modification of four corners with four rounds and a set of 12 burpees at the farthest corner.

    Round #1 – Run to first corner complete 12 burpees and run back to start.

    Round #2 Run to first corner complete 12 squats, run to second corner 12 burpees, first corner 12 squats, back to start.

    Round #3 Run to first corner complete 12 squats, run to second corner 12 WWII, run to third corner 12 burpees, run to second corner 12 WWII, first corner 12 squats, back to start.

    Round # 4 Run to first corner complete 12 squats, run to second corner 12 WWII, run to third corner 12 flutter kick, run to 4th corner 12 burpees, run to third corner 12 flutter kick, run to second corner 12 WWII, first corner 12 squats, back to start.

    Hardywood Dozen: Mosey to tennis courts and identify the six stopping points (one big loop).

    Round #1 Complete the following: 12 Merkins at 12 stops (two loops).

    Round #2 Complete the following: 12 Two Count American Hammers at 12 stops (two loops).

    Ground Work: Mosey to basketball courts and partner up.

    Round #1 Each partner complete 12 Partner Leg Toss. Three rounds and finish it off with 12 Boo Ya Merkins.

    Round #2 Each partner complete 12 Wilson Flying Cockroach. Three rounds and finish it off with 12 Boo Ya Merkins.

    Mosey back to the flag. Numberama, namerama and the greatness that is Circle K took us out.

    Moleskin: YHC was made aware that the privilege of being The Q had not on the calendar for quite some time. Mary always seems to bring out the best in the men and with a surprise opening, YHC jumped at the chance. Seeing how today is 12/12 or Dozen Dozen, it was the perfect opportunity to get in some volume. The Pax did not disappoint. They dug a little deeper and got it all out.

    Update: Handshake was definitely there. The Mary Mumford Moms Club voted him their favorite morning treat.

  • That Was A Hot Ass Potato

    What started as an evening idea that got passed around to a few amigos, developed into a plan of action…a plan of destiny. For today there would be some redemption and soreness. Saab arrived with a heart full of enthusiasm and vigor. According to legend it went a little something like this.

    Mosey to other side of the parking lot and Swirly started us off.

    4 Corners

    Corner #1 5 X 10 sets of merkins, corner #2 5 X 10 sets of merkins, corner #3 2 X 25 sets of merkins and corner #4 5 x 10 sets of merkins. Merkin Count (MC) at 200.

    Merkin Ring of Fire

    Each pax calls our a merkin style and completes 5. All pax complete the assigned merkins. 5 X 14 pax for 75 merkins. The extra 5 was from our buddy Tater Hole.

    MC = 275 Pass to Kubota

    Super 21

    Start at one end of the field and complete 3 rounds of the prescribed exercise. Round #1 is 3 sets of 12, round #2 is 3 sets of 11, round #3 is 3 sets of 10, etc until completion with round #12 and 3 sets of 1. All the exercises were merkins for a total of 234 merkins. Fun fact; the last run was done with burpees

    MC =509 Pass to Hardywood

    Touch a Tree

    At each tree complete 10 merkins. First round had 7 trees. The second round had 6 trees. Total of 130 Merkins

    MC=639

    Glutes For Gluttony For A Cause

    5 round of 10 lunges and 10 merkins. 50 merkins total.

    MC=689 Pass to Vinny

    Parking Lot Pariah

    In any order, touch each of the 12 cars and complete 15 merkins at each. Merkin total 180.

    MC=819

    Merkin Ring of Fire

    Complete 5 merkins, per pax (15) and go all the way around 2 times. Merkin total 140.

    Wrap it up with a little Superman for the neighborhood.

    MC RX=959

    Official MC=859

    Namerama, numberama and Beach Ready Kubota took us out.

    Moleskin: This hurt so good. Big ups to the Potato Crew™ for being committed today and for the second week in a row, the 45MOM crew brought a huge effort. The official count is 859, though there were 959 prescribed. There were a few merkins that didn’t fully make it into the Ring of Fire. That count feels correct as a pax.

    News: Please keep Wojo and his family in your thoughts and prayers. See Vinny to put a little something in the offering.

    Big surprise the Corn Hole Tournament and the F3 Retreat has gotten complicated and some additional rules. Now you gotta partner with somebody from a different nano region, whose birth name and F3 name combine to form anagram of your favorite Redskin player or your Safe Word.

    Puppy Pile on 8/24. Bring your kid to this and let them know that you are more than just the dude in their house telling them to get off their screens and clean their rooms. Saab has volunteered to give “the talk”, please see him for the signup sheet.

  • #14832

    It was the best of merkins, it was the worst of merkins. According to the Windsor Farms Merkin Alert Reddit Subgroup Instagram Influencer E-Sports LinkedIn Premium page, it went a little something like this.

    COP – All exercises IC X 10

    Merkin, SSH, Merkin, DQ, Merkin, Squat, LBC, Merkin, FC, Merkin

    Merkin Count (MC) = 100

    Tennis Court Taint

    Mosey to courts and run to the space between the courts to the end (4 total). At the first stop to 5 exercises, next do 10, next do 15, next do 20 and complete 4 rounds total, waiting for the pax at the conclusion of each round.

    Round 1 Merkins

    Round 2 LBC

    Round 3 Merkins

    Round 4 Squats

    MC=100 + 100

    Mosey to the basketball courts

    Four Corners Escalating

    Round 1: Run to the 1st corner and complete 10 merkins then run back to start.

    Round 2: Run to the 1st corner complete 10 merkins, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 1st corner and complete 10 merkins then run back to start.

    Round 3: Run to the 1st corner complete 10 merkins, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 3rd corner and complete 10 merkins + 10 two count American Hammers + 10 two count flutter kicks, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 1st corner and complete 10 merkins then run back to start.

    Round 4: Run to the 1st corner complete 10 merkins, run to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 3rd corner and complete 10 merkins + 10 two count American Hammers + 10 two count flutter kicks, run to the 4th corner for 10 merkins + 10 two count American Hammers + 10 flutter kicks + 10 WWII, run to the 3rd corner and complete 10 merkins + 10 two count American Hammers + 10 two count flutter kicksrun to the 2nd corner and complete 10 merkins + 10 two count American Hammers, run to the 1st corner and complete 10 merkins then run back to start.

    MC=200 + 160

    Merkin Beast

    Round 1: Regular Merkin

    Round 2: Wide Grip Merkin

    Round 3: Diamond Merkin

    Round 4: Left Leg Up Merkin

    Round 5: Right Leg Up Merkin

    Round 6: Hand Release Merkins

    MC=360 + 216

    MC=576

    Mosey back to the flag.

    Numberama, namerama, Gumbo took us out

    Moleskin – In order to write this BB, YHC is simply smashing my face into the keys hoping to make something legible. Way to work today fellas. The merkins were of high quality, the mumble chatter was kept to a minimum and we got to WORK!

    Perspective is an interesting thing. At the close of the COT, YHC reflected and thought there was no way more could have been done. It seemed like every available minute was spent doing merkins of the highest quality with a balance of minimal recovery so we could do as many as possible in the alotted 45 minutes. YHC could not have been more wrong. The Forge crew banged out an impressive 660 perscribed merkins. This is a good thing. Their creativity and effort became an obstacle to our victory. YHC was reminded of a favorite quote by Marcus Aurelius:

    “Our actions may be impeded, but there can be no impeding our intentions or dispositions. Because we can accommodate and adapt. The mind adapts and coverts to its own purpose the obstacle to our acting. The impediment to action advances action. What stands in the way becomes the way.”

    YHC is getting that tingly feeling just thinking about how many merkins can be completed by an entire pax in 45 minutes. Game on.

    Hardywood

  • Pay Your Dues At Batteau CC

    It’s that time of year again to pay your dues at the Batteau Country Club. Member benefits include unlimited use of the pickleball courts and a crab walk buffet on Monday mornings. Dues can be paid in weekly installments on Mondays at 5:30am in Forest Hill Park.

    According to legend, the hot potato beat down went a little something like this.

    COP Swirly Style, let’s be honest he tried to flipping kill us:

    • 30 Elbow Plank Up Downs
    • 20 Burpees
    • 50 Merkins
    • 40 Mountain Climbers
    • 40 Flutter Kicks
    • 30 Count Boat Hold
    • 10 SSH

    Pass to Vinnie

    Batteau CC Doras: Partner up. One partner runs the Valley of Dews (see what I did there). The other partner is exercising and deeply regretting getting a lower back tattoo. Switch when run is complete doing the following exercises to completion – 100 Decline Merkins, 200 WWII SI Uphill, 300 Squats

    Pass to Upgrade

    Fountain of Youth Ladder: Starting at the treeline, bear crawl for what seemed like an eternity to the first tree and run back. Then to make it even more apparent there was only one pax member under 30, crab walk all the way to the second tree and run back. Then forget about doing anything with your arms for the rest of the day, because you are now going to bear crawl to the 3rd tree. Pick your face up off the ground and run back. What are you in a hurry for might you ask; it’s to crab walk to the 4th tree. Don’t forget your toll tag and a snack. After that crustacean feat of endurance you gotta run back to the start. Now you have the privilege of bear crawling to the 5th tree. Birds chirping, sunrises, none of that crap matters at this point because all you want to do is be done. Guess what amigo, you are not done. Now you have to run back to the start and wait for it….crab freaking walk to the 6th tree. You’ll know you are done when you either a) reach the 6th tree or b) require Tommy John surgery.

    Wonderwall: Some kind of overhead clapping exercise to the beat of an Oasis tune that seemed to be way disproportionate in skill or pain to the previous exercise. There is also a chance Upgrade was patronizing the pax.

    Numberama, namerama, Swiper led us out.

    Announcements: Camp Vinnie is in full effect on September 9/21 – 9/22. You can enjoy most of your amendments, but not all of them. If you are a 3rd amendment advocate, you’re gonna be ok. The rest of you, good luck.

    Moleskin: YHC likes being back very much. This is a great way to start the week and all kidding aside, it’s great to know that a band of brothers is gonna be there. Half of Posh showed up. Apparently he lost the other half. Way to go brotha. Bleeder has gone full Von Trapp and it’s a solid look. Swiper had a great quote today from current marathon world record holder who is also chasing the elusive sub 2 hour marathon mark, Eliud Kipchoge.

    “The best time to plant a tree was 30 years ago. The second best time to plant a tree is now.”

  • All It Takes Is All You Got

    34 warriors rose to greet the dawn of a new day.  The expedition was to take the direct and difficult path to the shining city on the hill.  Our journey would leave comfort behind and face our challenges in the Valley of Doubt.  Many questions were asked before our departure concerning safety, weather and the unknown.  The most important question asked was what will it take to complete our journey?

    The most important and honest answer; all it takes is all you got.

    According to legend, it went a little something like this.

    COP:  Mosey to far circle.

    • SSH X 40
    • Cherry picker X 20
    • Freddie Mercury X 20
    • Flutter Kicks X 20
    • Hand Release Merkins Unbroken X 40
    • Arm Circle X 1

    Mosey to amphitheater

    Pearl Jam: Complete 10 rounds of 10 decline merkins and 10 box jumps. Starting at the bottom of the amphitheater complete to box jumps.  Run to the top and complete ten decline merkins then run back to the bottom.  Complete ten rounds.

    Exit the amphitheater

    Crawl bear up the service road through the gates to the circle of success

    Mosey to Rust Cage

    I Want To Love You PLT:  Partner up.  Starting at the Rusty Cage each man completes 10 pullups. Run to fire hydrant.  Each man completes 20 PLT.  Run back to the Rusty Cage for 8 pullups, then back for 20 PLT.  Etc until complete.

    • Round 1 – 10 pull-ups, 20 partner leg tosses
    • Round 2 – 8 pull-ups, 20 partner leg tosses
    • Round 3 – 6 pull-ups, 20 partner leg tosses
    • Round 4 – 4 pull-ups, 20 partner leg tosses
    • Round 5 – 2  pull-ups, 20 partner leg tosses

    Mosey to main field

    Six Shooter:  Starting in one corner run complete the following rounds.

    • First draw: Run to the first stop at the 50 yard line and complete 10 merkins and back to start to reload.
    • Second draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  Run back to first stop for 10 merkins and back to the start to reload.
    • Third draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  On to the third stop for 10 monkey humpers.  Back to the start stopping at second stop and first stop for exercisies.
    • Fourth draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  On to the third stop for 10 monkey humpers. Run to the fourth stop for 10 burpees and run directly to the start and wait for the six.

    Mosey back to the flag

    Numberama, namerama, YHC had the privilege of leading us out

    Moleskin:  Men, you have made this an absolutely awesome week.  This became more of a celebration of what we have created than one man’s birthday.  If you ever really needed a great example of what the 3rd F is, you have done it. You made a huge effort, were supportive, encouraging to another human when it was hard and uncomfortable.  If you can show up in the freezing cold on a Saturday morning before the sun comes out and crush freaking 40 hand release merkins ON THE WARM UP, then you can do just about anything for another person.  Let this put into perspective what it means to show up to give of your time and talents.  If you can do it for YHC, you can do it for anyone.  Aye!!

    Gold Star to Sugar Sock for joining the full 7 Day Hardywood Pain Train Expedition.  Well done brotha!!

    News:

    Our brother, veteran and good man Gomer Pyle is sharing is talents with world and putting his principles in action.  He’s one of the leaders to a medical mission trip to Honduras.  YHCs only birthday wish is that we help him exceed his fundraising goal before midnight on Sunday 1/13.  There’s $250 left to go.  Let’s make this happen.  YHC is in, are you?

    • https://www.mightycause.com/story/Jut-Fobf

    The Sandra Bullock of F3 Richmond and America’s Sweetheart, Dr. Tryhard has a scroll full of announcements.  Praise be to the lord above there is not a character limit for the backblasts.  He’s a character with character and we are all better off for having him in our tribe.

    • You get a shirt, you get a shirt, you get a shirt. Well, you have to pay for it and you can’t return it cause it will have your name on it. DTH is organizing custom shirts for the pax through Mud Gear.
    • Remember when you were a kid and you made a big pile of mud with the hose?  Now you get to someone else’s filth.  Join DTH at some event where everyone pretends they are paramilitary. Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
    • New AO at Hugenut High on 4/4.  See him for details.  Word on the street is the Hugenuts is still the leading name for this AO and if we can get 20 on the opening day DTH will get the name of the AO tatooed on his lower back.
    • Due to the impending winter storm, please use additional caution at Dr. Tryhard’s VQ on Tuesday 1/15 at Heartbreak Ridge.  Those Shakeweights are gonna be slippery. For those dreaming about the double Shakeweight, please have your personal affairs in order before this undertaking.  Headbands are encouraged.

    To Ruck or Not To Ruck: YHC has spent a week deploying the best marketing tactics and strategies to get more pax to join the rucking crew.  YHC’s marketing accumen was so compelling that Sippy Cup got pulled into the heavy sack orbit.  Much like YHC’s prom, Sippy Cup was solo, sweaty and alone this morning as none of the motherruckers showed up for a pre-workout ruck.  For details and inspiration on rucking see Honey Do, Marmadue, Honeymoon or Wilson.

    Way to work fellas.  Dig a little deeper, get it all out and be super.

    Yours truly,

    Hardywood

     

     

  • A Doctor Said This Was The Best Way

    19 super studs gathered at The Max for some southside fun.  According to the reports on KKTY it went a little something like this.

    Mosey to the base of the Twin Team hill for COP.

    • SSH X 40
    • Imperial Walker X 20
    • Cherry Picker X 20
    • Freddie Mercury X 20
    • Flutter Kick The Right Way X 40
    • Hand Release Merkins X 40
    • Suzanne Sommers X 1

    Buddy Bands:  Fun fact; Saved By The Bell ran for 86 episodes.

    • Partner up.  One pax runs to predetermined mailbox up the hill and the other partner begins to do broadjump burpees.  Switcheroo and do this until 86 burpees have been dominated

    Mosey to the top of Twin Team

    Good Morning Miss Bliss:  Fun fact; Saved By The Bell was based on a Disney show starring the super foxy Haley Mills (of Parent Trap and Polyanna notoriety) and a young stud Jaleel White whom you may know better as Steve Urkel** (the name Urkel is going in the F3 name vault).  This original series was based on 4 characters.

    • Partner up.  One pax runs down the hill to a predetermined driveway and the other pax begins one of four exercises going down hill; Bear Crawl, Crawl Bear, Lunge, Backwards Lunge.  Switcheroo until the exercises have led you to the end point.

    I’m So Excited About Monkey Humpers: Fun fact; Scott Gale wrote the theme song for Saved By The Bell.  But did you know he also wrote music (but not the theme song) in Golden Girls.  #themoreyoukonw #neverforget #blanchstrong

    • Run from the telephone pole back to the start and at each mailbox (5 Total) complete the following exercises.  40 monkey humpers, 10 hand release merkins.

    Mosey back to the flag.

    Numberama, namerama, Gumbo led us out.

    News; otherwise know as Dr. Tryhard’s to do list:

    • New AO starts on 4/4 at Hugenut High School.  The name has not been confirmed but these options are under consideration in order of awesomeness;  Hugenuts, Orchitis and Forge
    • RVA shirts are in the works and wait for it…they are gonna have our names on it.  This came after long deliberation.  The following options were preemptively rejected by DTH; no tuxedo t-shirts, no Big Johnson themed shirts and no tank tops.  Looks like medical school gave him wisdom but took away his sparkle.
    • There’s an obstacle race in October at the Richmond Raceway.  He’s got a discount code for it, but sounded more like some babyboomers aol email address, you’ll have to get it from him.  CSAUP – 10/5/19 Terrain Race at Richmond Intl Raceway – Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
    • His VQ is next Tues 1/15 at Heartbreak Ridge.  He’s described it as “Shakeweight strong workout with an influence of post modern jazzercise guaranteed to get you looking great for spring break speedo season”.
    • YHC heard on Nextdoor that a band of middle aged men with heavy sacks have been grinding it out in the mornings.  YHC would like to put your family and HOA at ease.  It’s just our brothers getting ready for Grow Ruck.  Please see Marmaduke, Honeymoon, Honey Do, Shakedown or Wilson for details.
    • Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
    •  Kubota and Vinny are taking the lead on Breaking Bread.  See the Q sheet for openings.
    • Please send thoughts, prayers, texts and offers to help Opus and his family.  His M is on the mend with a long road ahead.
    • 5:30 at in the Ellwoods parking lot for some extra credit.  YHC and other will be running to Dogpile and getting in some easy miles.  Running with a shovel flag is encouraged.

    NMS:  Way to work today fellas!!  After seeing last weeks big numbers at TT, YHC knew I had to plan something a little special.  After an apparent burpee and HRM fast yesterday, YHC wanted to make sure we did not have any lingering deficiencies. Great to see so many guys out just starting their F3 journey.  Today was the 3rd workout for Lumburg!!  Way to go brotha.  YHC could never tell you how much I appreciate your effort, your encouragement and simply showing up.  Extra big kudos to the greatness that is Sugar Sock.  He’s done 6 of 7 on YHCs Farewell To Hate Tour.

    Make it a great one fellas.  Dig a little deeper, get it all out and be super.

    Hardywood

  • Like An Old Jack Rabbit On The Frozen Ground

    20 warriors rose to greet the dawn of a new day.  If there was ever a time for a proper barn dance to celebrate all that is glorious in our fair commonwealth, then today is that day.  According to the rave reviews on the blog Square Dancing History, it went a little something like this.

    COP IC X 20:  SSH, CP, WWII, FC, IW.  IC X 10: HRM, HRM LL, HRM RL. Arm circle X 1 RIPFD

    Mosey to tennis courts

    Bear Crawl Suicide:  Line up facing the empty four courts.  Bear crawl to the first court midline and run backwards to start.  Bear crawl to the first court far sideline and run backwards.  Bear crawl to the second court midline and run backwards.  Follow this pattern until you have bear crawled to the fourth court end line.

    Ode to Bobby Hurley and not Christian Laettner:  Facing south on the courts and starting at one end, skip horizontally to the end of the fourth court and complete 1 Bobby Hurley.  Still facing the same way horizontally skip back the start.  Go back to the fourth court to the second line from the end and complete 2 Bobby Hurley’s, then back to the start.  Do this formula for success until you have completed 10 Bobby Hurley’s or blown out your knees.

    Do-Si-Do The Hard Way:  Fun fact, while Kliff Kingsbury was the Texas Tech starting QB and hitting on YHC’s now wife in English class, YHC was perfecting the lost art of calling a square dance.  Seeing as Kliff got a new venue to share his talents, YHC would like to do the same here. Cue fiddle music:

    Take your partner round and round,

    Make four stops and hit the ground.

     

    In the first corner here’s what you’ll see.

    10 boo ya merkins and 5 burpees..

    Now toss those legs up to 20 times,

    Then to the next stop for a few more rhymes.

     

    At the next corner you’ll do-si-do,

    And find a new partner to be your bro.

    Repeat the exercises 123,

    And move real quick just like the breeze.

     

    Repeat these steps at all four stops,

    It’s too cold to wear flip-flops.

    When you find the end I think you’ll know,

    You’ll see your buddies and spill merlot.

     

    Run back to Old Glory to end our game,

    Then count your numbers and say your name.

    Dr. Tryhard grabbed the fellas and led us out,

    And that’s how we ended this workout.

     

    News:

    • Puppypile is on 1/26 at 7:05am.  This is important.  Show your kids you are tough.  It’s also important to see how tough your kids are.  Do this.
    • There’s a whole lot of rucking going on.  See Marmaduke, Honeymoon or Wilson for details.
    • Dr. Tryhard has his VQ next Tuesday.  Apparently it’s an all Shakeweight workout.  Should make one hell of a backblast and deposition.
    • If we weren’t impressed enough, Dr. Tryhard is launching a new AO on 4/4 at Hugenuts High School called The Forge.  See him for details.
    • Well, looky here another announcement from Dr. Tryhard.  He’s working on a custom shirt order with the good folks at Mud Gear. Next thing you know he’ll be doing the lords work in some third world country.
    • Keep Opus and his family in your thoughts and prayers.  The surgery for his M went good.  That is the first step of many. TClaps to Circle K and Lab Rat for taking the lead on ensuring his sidewalk and driveway are clean this weekend.

    Moleskin:  YHC learned this morning that we have multiple people who have lost weight greater than or equal to Swirly’s Monster Mode vest.  Posh, Vinny and Handshake are on that list.  Give them a high five, but no carbs.

    Make it a good one fellas.  It’s nobody else’s job but yours.

    Dig a little deeper, get it all out and be super.

    Cheers,

    Hardywood