Author: Hardywood

  • Monday Funday

    6 warriors rose to greet the dawn of a new day.  The lens of success made it a nearly perfect 70 and sunny for a Hot Potato Q.  According to legend it went a little something like this.

    Hardywood COP: Mosey to duck pond, grab a rock and mosey to the base of the Hill of Ill Repute.

    10 Hand Release Merkins (arms out to the side) regular, 10 HRM right leg up, 10 HRM left leg up

    20 Mark Spitz (modified flutter kicks with arms extended straight over head)

    20 Squats with rock

    10 SSH Regular, 10 SSH Right Leg, 10 SSH Left Leg

    Pass to Bootleg: Dora

    Partner up.  One partner run up to the light and back.  Other partner is doing exercises.  Switch until completion.

    Exercises – 100 Dips, 100 LBC, 100 Lt. Dan

    Pass to Flatline:  Carry The Baby

    One partner runs with the rock.  Once that partner gets to a lamp post they call out in vain to the other partner and start doing squats.  Now, stay with me here.  The other partner that was called, starts running.  When they get to the partner who was squatting, they grab the rock and run to the next light pole.  While that partner is running with the rock, the partner who was squatting and waiting now starts doing mountain climbers until the partner with the rock gets to the next light pole.  Do this all the way around the pond.  Some how there were actually minimal verbal directions given here and we managed to pull it off.

    Pass to Wheelbarrow: Lindsey

    Decline Merkins/Box Jumps, 30/10, 25/15, 20/20, 15/25, 10/30

    Pass to Swirly: Check Your Head

    Start walking up hill with the rock over your head.  At the first light pole, bring it close to chest.  Alternate this until the flat area. Put rocks up and mosey back to the start. Unlike most of the NFL we completed this task without a concussion or getting anyone pregnant.

    Numberama, namerama, YHC took us out.

    Moleskin: Despite some clouds and a little rain, this group of men chose to laugh, support and challenge one another.  Even on the hardest days, there can be a little sunshine.  Just because your eyes can’t see it doesn’t mean your heart can’t feel it.

    Register for CSAUP if you haven’t already.

    Flatline has a hard job this week that he is more than capable of doing.

     

  • It if walks like a duck…

    3 warriors rose to greet the dawn of a new day for a hot potato Q.  The forecast met expectations and the conditions were a near perfect 70 and sunny.  According to legend, it went a little something like this.

    Mosey down to the duck pond for a Hardywood COP

    IC 10 SSH regular, 10 SSH Right Leg UP, 10 SSH Left Leg Up

    IC 10 HRM regular, 10 HRM left leg up, 10 HRM right leg up

    IC 10 Flutter Kicks

    IC 20 Mark Spitz

    IC 20 WWII Situps

    Pass to Sippy:  At each light post complete 10 merkins.  Between light posts either duck walk or skip.  Skipping was done with alternating focus on height and distance.  Duck walk was done as an exercise in masochistic discipline. Thrown in for good measure was a bear crawl, alternating styles between regular bear crawl, wide grip bear crawl and diamond bear crawl.  Do this all the way around the duck pond or until your hamstrings completely blow out.

    Pass to Bootleg: 100 pole smokers on your own.  Run to the first light and back.  YHC thought 1st light meant the 1st light at the top of the hill.  After being chased down by sippy, we ran back down to the 1st light at the bottom of the hill.

    100 LBCs then alternate 10 lunges forward and 10 lunges backward to the next light post.

    100 dips, mosey back to the flag.

    Moleskin:  Way to work fellas!  This crew absolutely brought it this morning. Despite a constant drizzle and a smaller group, this will go down as one of the harder workouts YHC has completed in recent memory. TClaps goes to Bootleg for throwing down the hammer. The entire exercise set that took us up the hill was brutal in the most fantastic kinds of way!

    News: CSAUP on April 13th & 14th.  Do this.

    Honeydo is leading the charge to help the outstanding men of the Healing Place with their 10K Training Program. He’s looking for 2-3 of F3 RVAs finest to go over each Saturday at 7:30pm (near Manchester) to run with the men.  They’ll start out nice and slow, so no worries if your running accumen is on the novice side.

     

  • Best $1 I Ever Spent

    13 warriors rose to greet the dawn of a new day.  As expected, the temperature was 70 and sunny.  According to legend, it went a little something like this.

    COP All IC: Hand Release Merkins (HRM) Flying Squirrel style.  When the hands are released, they go all the way out to the side.  IC X 10, right leg up IC X 8, left leg up IC

    Flutter Kicks X 10

    Mark Spitz (flutter kicks with arms extended) X 20

    WWII Situps X 15

    SSH X 10, SSH Right Leg Up X 10, SSH Left Leg Up X 10

    Super Triple Check: Round 1 – One man runs loop in the parking lot, one man is in plank, the other is doing burpees.  Complete 75 burpees as a team. Round 2 – run, six inches, 100 team WWII SU.

    BAR Crawl:  Partner UP.  One partner completes a loop around the church.  Other partner bear crawls the switcheroo.  Next round crawl bear.  Do this until one loop has been completed.

    Merkinsville: Round 1 – 10 decline merkins, 10 dips, 10 incline merkins. Round 2 – Same as round one but with left leg up.  Round 3 – same as round 1 but with right leg up.

    Numberama, namerama, YHC had the privilege of taking us out.

    Moleskin: Way to bring it Mechanicsville.  These men have created something really special in DaVille.  Everytime I make the extended journey, I’m greatly rewarded.  Thanks for the effort and energy!  I left The Creek fully charged.

    NMS: The title of the BB came from an interaction YHC had a few weeks ago.  After making a $1 donation into the bucket of a man standing on Forest Hill raising money for homeless veterans, he says to me “God bless you and let yourself be blessed.”  Growing up in Texas and having allergies, I have heard “God bless you” more times than I could count.  What struck me in that moment was “let yourself be blessed”.

    I’m the luckiest guy on the planet and it’s a damn shame I don’t act like it every waking moment.  I think there are many reasons we don’t let ourselves be blessed and we get off the tracks a bit.  We may not think we are deserving or maybe it’s shame that’s holding us back. Whatever it is, letting yourself be blessed is a conscious choice you have to make. Maybe the bravest thing you could do today isn’t to hold your guard up, but to let it go.

    News:

    • Rosie has the Q for Breaking Bread.
    • See Honeydo for info on running with the exceptional men of The Healing Place during their 10K training program on Saturdays.
    • Get on a team for the CSAUP on 4/13 – 4/14.
    • Wild Thing is leading a men’s bible study beginning next Thursday at 6:30am at Rise and Shine.  The theme is love and surrender.

    Be super,

    Hardywood

  • Colorado School of Mimes

    13 warriors rose to greet the dawn of a new day.  As expected the conditions were mentally perfect with a forecast of 70 and sunny.  According to legend it went a little something like this.

    COP: Hand Release Merkin (HRM) IC X 10, HRM right leg up X 10, HRM left leg up X 10

    Flutter kicks IC X 10

    Mark Shitz (flutter kick with arms extended) X 20

    WWII Sit Up IC X 20

    SSH X 10, SSH Left Leg X 10, SSH Right Leg X 10

    Mosey to top of hill

    Noahs Ark 2 X 2:  Partner up.  One partner runs down to bottom of hill and back up.  Other partner completes 2 broad jumps and 2 WWII situps.  Alternate to bottom.

    Bar Crawl: Partner up.  One partner runs to top of hill and back down.  Other partner bear crawls.  Round 1.  Round 2 is the same as round one but with Crawl Bears.  Alternate to top.

    50 by any means necessary:  Mosey to Rusty Cage and partner up. As a team complete 50 pull ups.

    Sippy Showcase: Mosey to amphitheatre and complete ascending incline merkins.  1 on the first step.  2 on the second step.  Etc. to completion.

    Burpee Shuffle

    Mosey back to the flag.

    Namerama, numberama and Swirly led us out.

    Moleskin:  This BB is written with much to be grateful for.  At the top of the list at the time of this writing is laughter. Despite the early mornings and hard work, a smile or joke isn’t too far behind.  This morning, there were lots of laughs to be shared.  Let this be the reminder that of all the accomplishments to strive for, let us not forget how important that fun is.

    Not speaking of laughter, Welcome FNG Marcel Marceau. You absolutely crushed it today! In the entomology of F3 names, this has the makings of a classic.  Jeff introduces himself -> says he’s got kids in college -> says he has a master’s degree from the Colorado School of Mines -> YHC heard Colorado School of “Mimes” -> Bootleg was quick to identify a famous mime “Marcel Marceau” (are there really any others) -> Marcel Marceau.

    News: CSAUP on April 13th.  Get signed up for this.

    Rosie has the Breaking Bread Q this Sunday.  If you are interested in helping out.  Give him a shout.

    Honeydo is taking the lead on helping out the men of The Healing Place as they train for the Monument 10K.  See him for details.

    Be super,

    Hardywood

     

  • You Gotta Find That Boogie Body

    8 warriors rose to greet the dawn of a new day.  As expected, it was 70 and sunny.  According to legend it went a little something like this.

    COP: IC X 30 hand release merkins, X 40 flutter kicks, X 20 SSH Right Leg, X 20 SSH Left Leg

    Mosey to field

    Dora De Los Hermanos: Group up in teams of 4 for three rounds of fun in the sun. Complete as a team the following.

    Round 1: 125 burpees, run across field, balls to the wall, plank

    Round 2:  150 WWII situps, run across field, 6 inches, decline plank

    Round 3: 175 Bobby Hurley (jump squat with slapping the ground each time), Hello Dolly Parton (get into the Hello Dolly position and hold), Blue Balls squat hold.

    Modified 4 Corners:

    Run to corner 1 for 10 burpees, bear crawl back to start

    Run to corner 1 for 5 burpees, run to corner 2 for 20 WWII situps, run to corner 1 5 burpees, bear crawl back to start.

    Run to corner 1 for 5 burpees, run to corner 2 for 20 WWII situps, run to corner 3 for 30 merkins, run to corner 2 for 20 WWII situps run to corner 1 5 burpees, bear crawl back to start.

    Start at corner 4 with 40 two count flutter kicks, run to corner 3 for 30 merkins, run to corner 2 for 20 WWII situps run to corner 1 5 burpees, bear crawl back to start.

    Mosey back to the flag.  Namerama, numberama, YHC took us out.

    Moleskin: Your higher power will keep giving you lessons until you learn them.  If you ever feel like you keep doing the same dumb things, or keep getting stuck then that is on you for not listening very well.  This morning was a great example of focusing on what you can control.  You can’t control the weather.  You can’t control the temperature.  You can’t control the condition of the AO.  You can’t control what time it starts. Unless you are the Q you can’t control what exercises are on the menu.  You can’t control if there was unexpected traffic on the way.

    You can control your perspective, your mind and how you respond.  If you can do those things in adverse circumstances, then you can do them anywhere.

    News: The CSAUP BB is up.

    See Honey Do and Upchuck for info on training with the gentlemen of Healing Place

    See Rosie if you’d like to help with weekend with Breaking Bread this Sunday.

    Be super,

    Hardywood

  • The Cat Burglar Returns

    Five warriors rose to greet the dawn of a new day.  With the forecast for 70 and sunny, the air was ripe for success.  According to legend, it went a little something like this.

    Mosey to duck pond for COP

    IC X 20: SSH, IW, LBC, FM, M, ACF, ACR

    Bear Pawtastic Dora – Exercises are 50 burpees, 100 merkins, 150 squats, 200 SSH. While one partner exercises the other partner bear crawls uphill to the first light post then runs back down.

    B.A.R. Crawl (Burpee Animal Run ) – Native American run setup.  Pax does exercise up the Hill of Ill Repute.  The last pax does a burpee and runs to the front.  Exercises were lunges, bear crawl, revers bear crawl, lunges, bear crawl to top.

    Trifecta – Exercises are Chicken peckers, merkins dips.  Round 1 X 10 of each.  Round 2 X 12 of each. Round 3 X 15 of each.

    Mosey to flag for 5 minutes of Mary.  WWII IC X 30, Rosalita X 20, Alabama Prom Date X 10, Swirly Especial (6 inch leg hold for 60 seconds).

    Numberama, namerama, Flashdance led us out.

    Way to work this morning fellas.  Thanks for your awesome effort and the privilege of leading.

    News: CSAUP details coming soon.  Go ahead and block out April 13th & 14th. You can make appointments with Flipper of Flashdance for Monday April 16th.

    See Honeydo for details on being a coach for the Healing Place Monument Ave 10K training team.

  • Solanum Tuberosum

    Five warriors showed up ready to dominate.  There was no lingering tryptophan hangover for these men.  According to legend it went a little something like this for the Monday Funday Hot Potato Q.

    Sippy – COP

    IC X 10 – Helicopter, Imperial Walker, Merkin, Don Quiote

    IC X 15 – Arm Circles Forward, Arm Circles Backward

    5 Burpees OYO

    Mosey down the bottom of the Valley of Doubt, to a quaint little platform with sounds of running water.

    Swirly – 3 Rounds.  Each round had a 15, 10, 5

    Round 1: Derkins, step ups, dips

    Round 2: Incline merkin, dips, squats

    Round 3: Dips, situps, merkins

    Mosey up hill to shelter.

    Hardywood – Pollo Peckerfest (also this would be a great FNG name)

    Round 1: 20 chicken peckers, 15 box jumps, 10 merkins

    Round 2: 15 chicken peckers, 10 box jumps, 5 merkins

    Round 3: 10chicken peckers, 10 box jumps, 10 merkins

    Round 4: 15 chicken peckers, 15 box jumps, 15 merkins

    Bootleg – No Squatty Potty For You

    At each light post complete 20 LBC (the total was some where around seven thousand) to the half way point then 10 Lt. Dan to complete the circle of light posts in the parking lot.  After everyone’s hamstrings shot off, we called it a morning.

    Bleeder – Mosey back to flag.

    Ring of Fire

    Namerama, numberama, Bleeder led us out.

    News: Swirly was given the following explicit instructions; “Be careful, be safe and enjoy his 100K this weekend.  Also, if you don’t win then go ahead and get a membership to Victory Lady Fitness.”  Please wish him luck this week as he and TYA are running a 100K race this weekend.  They’ve put in the miles, now it’s just time to breathe and glide.

    HDHH at Almost Marv’s House – TYA and Marv are doing their best Fixer Upper impersonation and renovated a house together.  Amzaingly they are still together despite what the tabloids say.  To celebrate the completion of the house, love eternal and their new line of bro specific home decor at Target, the November HDHH will be at 705 Baldwin Road, RVA 23229.  The only way to get the blessing from Marv’s M for this to even happen is to have a waiver signed by everyone in the house that they will not subject their plumbing to an upper decker or dry dock.  Everything else is fair game.

    Moleskin: Way to push fellas!  Outstanding effort today.

  • You’ll Wish You Eloped

    19 warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

    COP:  IC X 20 SSH, IW, LBC, FM, X 15 merkin

    Fantastic Fours:  Start at the top of the Valley of Doubt behind the amphitheater.

    • Round 1: Run down and up the other side to the service road (corner 1) to complete 20 merkins, then run back to start.
    • Round 2:  Run to corner 1 for 20 merkins, run up hill to gate and complete 20 jump squats.  Back to corner one for 20 merkins, back to start.
    • Round 3:  Corner 1, corner 2, run to fountain (corner 3) and complete 20 WWII strict sit up (hands touch ground behind head and then all the way over to touch your toes.  Back to corner 2, corner 1 and run back to start.
    • Round 4: Corner 1, corner 2, corner 3, run towards starting area and complete 20 burpees.  Run back to corner 3, corner 2, corner 1, back to start.

    Elevens:  Partner up and complete a round of exercises where the total QTY equals 11.  Exercises are pull ups and T-merkins. Start with 10 pull ups and 1 T merkin.  Then 9 pull ups and 2 T merkins.  You get the idea.

    Mosey to amphitheatre.

    Chicken Pecker Lite: IC X 10

    Death By Box Jumps: Start on step 1 and complete 1 box jump.  Go up to step 2 and complete 2 box jumps.  Proceed on up until you get to the 18th step.

    Mosey back to flag.

    Numberama, namerama and the great Viral lead us out.

    News:  Breaking bread is this Sunday from 5-7.  See YHC if you are interested.

    Merkin Count: 225

    Moleskin: Great job gents and welcome Igor. This was a  big effort and a new take on a couple of favorites. Leading Dogpile is a real privilege and my appreciation runs deep for the Pax who abide by the prescripted workout. YHC will beg for preemptive request forgiveness to Circle K’s M who had a big day of him painting lined up.  3rd F at ETs was a blast as always.

     

     

  • BEAST – CBOS Edition

    12 warriors rose to greet the dawn of a new day.  Dogpile was the final stop for the Cinder Block of Success 2017 Tour.  According to legend, it went a little something like this.

    Each man grab a Cinder Block of Success (CBOS) and mosey to the circle for a little COP.

    IC SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

    CBOS Beast

    Mosey to field in front of the Carillon for a little Beast action.  For those unfamiliar with the Beast this exercise breaks down like this.  Run to the 25 yard mark to complete 6 repetitions of an exercise.  Then to the 50 yard mark for 6 more repetitions and then on to the 75 yard mark for anther 6 reps.  Run to the 100 yard mark and turn around.  Back at the 75 do 6 more reps.  Then on to the 50 complete another 6 reps and at the 25 wrap up the round with 6 more reps.  From there run to the start and decline plank until the pax returns.

    For this special edition all rounds are done with the CBOS.

    Round 1: Squats with CBOS

    Round 2: Kettle bell swings with CBOS

    Round 3: Incline Merkin with one hand on CBOS, other hand on ground

    Round 4: Squat press.  In standing position squat to put CBOS on ground then raise overhead.

    Round 5:  WWII sit-ups.  Start with feet in CBOS holes.  Hands touch ground behind head and come all the way over to touch the top of the CBOS.

    Round 6: Burpees

    Mosey to road.  Raise CBOS overhead and keep in that position all the way back to the flag.

    Numberama, namerama, Lab Rat led us out.

    Moleskin

    Outstanding job this morning men.  This is a challenging workout and even more so when the CBOS is added.  You should be very proud of yourself.  TClaps to Winklevoss for a monster effort today.  For a second post you absolutely crushed it.  Bleeders skinny twin brother showed up as well as he led most of the rounds of the Beast.

    YHC felt the need to recommit in a big way and the Q sheet is what does it.  It ensures you are purposeful, show up early,  be prepared and ready to lead.  If you can do this when it’s early, hard and cold (that’s what she said) then you can do it any other part of your life.  F3 has become a fantastic resource to do this. YHC would like to extend deepest gratitudes to the pax for the past week of iron shrapening excellence.

    News

    YHC is the Q for Breaking Bread this weekend on Sunday 10/29. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let Lab Rat know. Is approximately 5:00 – 7:00pm. http://www.dailyplanetva.org/give-help/breaking-bread/

    Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

    Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

    Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.

  • CBOS Got Nothing On Daville

    16 northern warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

    Each man grab a Cinder Block of Success (CBOS) and mosey to the practice field for a little COP.

    Circle up, release of liability and action:  IC – SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

    Fantastic Fours

    Round 1 – Each man grab a CBOS. Starting at a corner of the practice field, pickup CBOS and run to first corner.  Complete 10 kettle bell swings with CBOS and run back to start. Plank when done.

    Round 2 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 overhead squat press (OSP).  Run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

    Round 3 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand), run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

    Round 4 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run to corner 4 for 10 CINDER BLOCK BURPEES. Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

    Contractor Carry AMRAP

    Partner up in 3s.  With a man exercising on each side of the field, the third man runs the length of the field with two CBOS.  Exercises were LBC on one side of the field and American Hammers on the other.  Once across the field, switch with partner who is doing the exercises.  AMRAHFL (as many reps as Hardywood feels like).  It was about 6 rounds total.

    Mosey back to the flag, numberama, namerama, the great Carpenter led us out.

    Moleskin:  Daville brought da funk today.  The energy was high and the pax seemed to have a little extra pep in their step.  The warriors were ready for a little CBOS action.  Big thanks to the men for their solid effort this morning.  Very well done.  Of special note was the extra effort on the Cinder Block Burpees.  Amazing!

    News:

    YHC is the Q for Breaking Bread this weekend on Sunday 10/22. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let YHC know.

    Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

    Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

    Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.