Author: Heist

  • Rosco’s mom athletic?

    We still aren’t sure – but apparently a child’s athleticism is determined by mitochondrial DNA (per AI I mitochondria produce cellular energy which affects endurance capacity), which comes from the mother. Next time you cheer on the 2.0 – thank the M.

    No one to take the Q (Rosco never showed).

    Warmorama – random stuff.

    Block work – Triple check at the playground with pullups/bicep curls (work in some dips), run to jerkin bar for some of that.

    Then – various excercise with blocks done, with farmer’s carry to the stop sign (where we did thrusters).

    Farmer’s carry up the hill…some more thrusters…a quick triple check.

    Done.

    Prayers for the families of 9/11 victims.

    Ruck tonight.

  • MOT Big Data – WE ARE SO Back

    Five men. Two plans.

    Group 1 – Bullseye and Wedding Singer – a solid 4 mile jog through the rough streets of Midlothian.

    Group 2 – Rosetta, Rosie and Heist. 1 mile jog to Midlothian HS track. Three 1/2 mile loops (1/4 mile recovery jog between) of fast pace (Rosie and I were around 7:30 ish). Rosetta likely sub 7. 1 mile jog back.

    Good times!

    9/11 Ruck at Alamo 8:00 pm this Friday.

    Continued prayers for Wildcat and Speakeasy.

  • Similar to last time…but we had an FNG “OP”

    Morning. Hot and humid. Record? Maybe – ask our resident weather historian Sippy Cup.

    Warmup – light work 11s on the pavement (merkins and squats). Throw in some various dynamic stretches.

    Grab coupons. Various block work, with multiple trips up the hill (descending the distance a few times).

    No injuries today. Lots of sweat.

    Welcome to “OP” who sells Invisalign. What does “OP” mean, shoot a message in the comments.

    Prayers for WC and Speakeasy.

    Announcements:
    Convergence at 7 am Batteau and 9/11 memorial night ruck on 9/11 at Alamo. Miller Highlife will be served.

  • Blocks, blokes, and burpees. OH – and a hill.

    Got back to some basics today with 10 of F3s finest led by me El Heisto.

    Warmup – jog to stop sign and back for a little bit of this and that.

    Grab blocks all reps done as follows with a slow 1 2 3 count down and slow 1 2 3 count up. 10 reps done.

    Set 1: Squats. Run up hill. 1 burpee. Back down to lot.

    Set 2: Lunges (each leg). Run up hill. 2 burpees. Back down to lot.

    Set 3: Good mornings. Run up hill. 3 burpees. Back down to lot.

    Set 4: Farmer’s carry up the hill with block. 4 burpees. Back down to lot.

    Set 5: V ups with block. Run up hill. 5 burpees. Back down to lot.

    Set 6: Block pull throughs. Run to stop sign. 4 burpees. Back to lot.

    Set 7: Block rows (each side). Run to stop sign. 3 burpees. Back to lot.

    Set 8: Block push press, followed by 5 slow tempo merkins. Run to stop sign. 2 burpees. Back to lot.

    Set 9: Block curls. Run to stop sign. 1 burpees. Back to lot.

    Set 10: Skull crushers (done).

    Announcements:

    1. Wing challenge NM Clubhouse – 8/25 (5 to 8 pm): https://www.signupgenius.com/go/10C0A48A4AF2CA0FCCE9-64999195-f3hotones#/
    2. Labor Day convergence hosted by SOS?
    3. 9/11 ruck (details pending) something like 8 to 12 at night.

    No spoken prayers today.

    Thanks to Futon for the Coffeeteria sponsor!

  • I think I saw Tzatziki’s Gyro

    Eight merry men took off to NM villages for a little jog and fully body calisthenics session. Pretty sure we got to see more than we paid for doing Burt Reynolds let exercises.

    We hit it all: 1) Legs, 2) Core, 3) Upper body (highlight being the drop set prison push ups).

    Got about 2 miles in today.

    Prayers all around.

    PS: Futon and I did some public service by tossing a soiled mattress in the dumpster.

  • No crabgrass no cry

    https://suno.com/s/DEsZYaBAs6BsZwHr

    No Crabgrass No Cry
    A Reggae Anthem for the Gloom

    [Verse 1]
    Early morning, sun just rising low
    PAX assembled, ready for the show
    We looked around, no Q in sight today
    Crabgrass fart sacked, he just slept away
    Mmm, don’t worry ’bout a thing
    El Heisto stepped up, yeah he answered the call
    Don’t worry ’bout a thing
    ’Cause every little thing, we gonna work it all

    [Chorus]
    No crabgrass, no cry
    No crabgrass, no cry
    He fart sacked on us, but we don’t know why
    No crabgrass, no cry

    [Verse 2]
    El Heisto warmed us up, got the blood flowin’ right
    Prenoman Lane and Sultree in the morning light
    Hills were calling, legs were burning free
    Triple checks on abs, yeah the six was suffering
    Mmm, don’t worry ’bout a thing
    We circled up and ran the Indian way
    Don’t worry ’bout a thing
    Back to the flag to start the coupon play

    Chorus]
    No crabgrass, no cry
    No crabgrass, no cry
    He fart sacked on us, but we held it down
    No crabgrass, no cry

    [Bridge]
    El Heisto says — pick it up!
    El Heisto says — lift that thing!
    Swoop wasn’t listening, oh no no
    Dropped him down for burpees, watch him go
    Swoop got caught, didn’t hear the word
    “El Heisto says” — lesson well deserved
    One penalty burpee, down and back up high
    That’s the price you pay when you don’t comply

    Verse 3]
    Now we lift our voices, got some praise to sing
    Globetrotter’s PAX, let the good news ring
    Hermey’s little one, the cancer’s turned away
    Healthy and free, yeah, we thank the Lord today
    Mmm, these are the things worth crying for
    Tears of joy and gratitude, yeah
    Hold your brothers close
    And thank Him for it all

    Chorus]
    No crabgrass, no cry
    No crabgrass, no cry
    We carried on, yeah we held it down
    No crabgrass, no cry

    Outro — slow and mellow]
    Saturday’s coming, Dogpile’s gonna lead
    Flatline and NtB, send them off with speed
    One last sendoff party, afternoon sun high
    Raise it up for brothers, raise it to the sky
    No crabgrass… no cry…
    No crabgrass… no cry…
    Every little thing… is gonna be alright…
    Every little thing… is gonna be alright…

  • dumar was here

    no big herm. Nancy MIA.

    Doors and Track.

  • Red Flag day

    Circa 2001, ole Heist and Handshake were wrestling buddies at JRHS *a blue ribbon school of excellence.* Back then, coach would have a “red flag day” which was basically a slaughter start, followed by all out intensity. Today was a red flag day at the Alamo.

    Fourteen dudes joined me on this brisk morning. Began with a curve ball mosey, to parking lot and guys started to circle up for typical warm-up…not so fast. Straight to the hill behind the pool.

    Part 1 – Hill 11s (Squat and Merkins). Start with 1 squat and 10 Merkins. No time to catch breath…off to bottom of the Alamo’s love hill at very bottom of EndStone Trail.

    Part 2 – All the way to the bottom guys….groups of two for typical love hill with a twist (bear craw, lunges, broad jump burpees). Twist —> Runner has to do a burpee for every mailbox when running to relieve partner.

    Part 3: Mosey to Rudy’s playground. Triple check — stepups, chin-ups , runner to HOA violation snowman and back.

    Part 4: A few rounds of wall sits (1 minute), followed by a few sets of donkey kicks.

    BTTF for about a minute of stretching.

    Welcome to Hermey’s son Liam aka “Mr Miyagi”

    What’s coming up:
    1) Two-year Q for Crabgrass at Alamo next week.
    2) Grow-ruck for the guys NOS in September. Way to go!
    3) Alamo year-3 anniversary coming up March 30th. Can we squeeze out and FNG or three?

    Prayers:

    1. Guys on IR (Cookie)
    2. Prayers for our healthy children (and that they stay healthy) and that we remember each day how blessed we are to have our children bouncing around (even early in the morning).
    3. Prayers for Wildcat. He has some very important cancer scans next week (11th I believe), which dictate the course of his treatment. No matter what – God is good.

    Way to go guys for pushing it a bit with me this morning. Good stuff.

  • Backblast posted earlier than Nancy Lopez

    When you hit 1000 posts you can post a backblast at your leisure 😛. JK. Love ya Nancy.

    Back to this morning —> started with a big loop indian run with caboose doing one burpee and running to front. Circle up in culdesac near dog walk path for stretching and warmups.

    COP 1: All leg triple check. Squats, Lunges, runner to top of of hill (near Wilson’s) and does five fire crackers.

    COP 2: Mosey to rock pile. Grab a coupon. Circle up. Pax selects exercise and then runs to green electrical box and back. Standard stuff like curls, squats, overhead press, chest press, etc.

    COP 3: One more triple check near playground. Stepups and Pullups. Runner to the bars for jerkins and back.

    Announcement: Frozen Triangle in two weeks.

    Stay safe this weekend.

    Heist out.

  • Snuck in 2 miles at lounge

    I role in at 5:25, to see some suspicious men scrambling with a coffee maker and a table. Apparently, we have some trick outlets at Bettie Weaver elementary. Guys began to circle around, 5:30 am, we set off at a gentlemanly pace towards the Blue Ribbon school of Excellence James River...

    For the record, James River received this honor first:

    🏆 Chesterfield County High Schools That Are National Blue Ribbon Schools

    Midlothian High School – 2019 (National Blue Ribbon School)

    James River High School – 1999–2000 (School of Excellence designation)

    Cosby High School – 2015 (National Blue Ribbon School)

    I digress, circle up at the front of the school for various dynamic stretches and made an attempt to avoid a cadence count.

    COP 1 – Touch a tree by the band practice area (near the steel observatory tower). Pax instructed to select a leg exercise below ten reps, run across parking lot and touch tree. Repeato. We did lunges, squats, sumo squats, calf raises, 1 burpee, and some monkey humper.

    COP 2 – Switch to upper body. Gentle mosey to the pull-up/jerkin bars behind the school. Pax did 6 rounds of jerkins/pullups (5 reps each), combined with a short bear crawl uphill towards the loading area (5 pushups at top).

    COP 3 – To the track. Team jog on straights. Core exercises at each curve, followed by skipping the curves. Fan favorite was certainly the glute bridge (APD finishing move).

    Back to flag for a few stretches.

    THANK YOU to Last Call for the coffee. Good convo with the dudes after.

    Announcments:

    1. Frozen Triangle is 2/7/26 – 6 am launch. Get there at 5:30 for some extra miles with Draper (his birthday).
    2. Head to bridge with Pigskin on 1/24/26 – all F’s involved.

    Prayers:

    1. Prayers for OC’s coworker. The poor dude is in the ICU with the flu
    2. Prayers for all the kids (and big kids) going back to school.

    Lounge is always a good time, give it some love sometime!

    Been a minute since I had the Q (No Wood in The Woodshed!!! – F3RVA Archives | F3RVA) anywhere. Great to lead today!