Author: Heist

  • 10k: 5 men. One cyborg.

    5:57 a.m. 5 blurry eyed runners discussing the running route for the morning when Aisle 5 comes in hot. No Wilson today to join Aisle 5 for a walk, but there was a backup plan: electric unicycle.

    Pretty much the last thing on earth we expected to see this morning was Aisle 5 charging ahead or behind the running Pax with his bionic enhancements. Really cool. Played music and everything.

    10k knocked out just under an hour.

    Starbucks post run. Good second F on a variety of topics including bourbon and the pros/cons of men’s short shorts.

    P.S. Text a dude who hasn’t been out in the gloom awhile. I plan to work on Aisle 5 this week.

  • Jungle Pot Luck

    9 SOJ Pax hit Satan’s Hill this morning in the misty, moist gloom. 

    HP today started off with Warmorama led by Nancy Lopez: SSH/UKS/CHS/Arm Circles (front and back).

    COP 1: Nancy Lopez led the Pax with some static cindy holds (OH/Skull Crusher/front raise). We then did 21s (curls). 

    COP 2: Honeymoon led the Pax with a “horse shoe” workout. 

    1. Start with 5 cindy merkins. Run to Willowmore culdesac over troll bridge and via the woods. Perform 5 regular merkins. Back to parking area. 
    2. Repeat 1. Add 10 double count mountain climbers. 
    3. Repeat 2. Add 15 dips
    4. Repeat 2(dips dropped)
    5. Repeat 1 (no dips or mountain climbers). 

    COP 3: McGruff led the Pax up Satan’s Hill with a native american run. Pax in the rear peforms Burpee and sprints to the front. Made it to about Rosetta’s casa and turned back to the flag area. 

    COP 4: Vagabond led the Pax with a triple check. Perfect set of 3×3. A man does cindy curl to OH press. B man sumo squats with cindy. C man (timer) was with cindy in OH press to the “second  light pole. Ongoing debate on the location of second light pole. 

    5 min left. 

    COP: Heist called a baby triple check. First called jerkins/cindy swing/a 20 yard dash timer. Things got a little goofy. Switched out jerkins for arm circles.  Nancy proclaims this was the shortest triple check in the world. With a min left we put cindy’s back in their comfy home. 

    Time. 

    Numbers/Names. 

    Announcements:

    1. Torchy’s Tacos off Midlothian Tpk is NOT yet open. I repeat….NOT open. Opens 7/5. 
    2. The Bridge is this Saturday. See UpChuck for details.
    3. Statefarm VQ is at the Hill on 7/7. Summer tour anyone?
    4. Heist has the Q at Dog Pile on 7/8 (1 year anniversary of F3) Gonna bring it. Will feature “best” COPs experienced at Dog Pile over the last year.  

    Hermey took us out. 

  • Alamo = F3 mission. Plant, Grow, and Serve.

    Less than 6 months ago Vagabond, McGruff, and Nancy Lopez had the idea of splitting New Market’s Satan’s Hill into the Alamo (M) and Satan’s Hill (F). Today, a total of 10 Pax got it done via HP. Nearly all first posted at either the Alamo or Satan’s Hill. Not one has spent more than 1 year posting with F3. Good stuff.

    Warmorama: Quick mosey. SSH (30), UKS(20), CHS(20), Merkins(10), Planks, LBCs(20), APDs(15)

    COP 1 (Wildcat): Mosey to bunker. Triple check. Runner through tunnel and other Pax perform flutters and WW2s.

    COP 2 (Purple Rain): Mosey back to the future pickle ball court area. Partner up. P1 Bear Crawls. P2 10 V-ups. Rotate over and over until we reach the other part of the u-shaped parking area.

    COP 3: (Purple Rain): Mailbox burpees. Build from 1 to 10. That sucked.

    COP 4: (Warby): Warby honed his VQ spirit and brought back the side shuffles along parking lot with 1:5 merkins and plank jacks.

    1 min plank. Time.

    Numbers/Names. Wildcat took us out in prayer.

    Announcements:

    1. This Thursday (not Tuesday). 6/22 – 2nd F Lunch. 11:45 Torchy’s Tacos. 1315 Huguenot Road. Near Mellow Mushroom.
    2. Do summer challenge. It’s fun.
    3. Plenty of open spots on Q sheet this week.
    4. Come to KB tmw at Old Hundred. Wildcat has a treat for you.


  • 10 men. Two dogs.

    Last day of SOJ takeover. 10 dudes hit the mean streets of Henrico county this morning.

    The route: a simple jog down Ridgefield Parkway and back to the flag. Distances covered between 4 and 6 miles.

    Numbers/Names.

    Hutton took us out in prayer. Prayer requests:

    1. Safe travels for Doozy (baseball trip with family to Villanova) and Boberry (visiting his parents with the boys).
    2. Prayers for TYA and recovered from knee surgery.
    3. Prayers for Gypsy and heart condition.
    4. Prayers for any members of the Pax that have not been out in the gloom lately.

    Great seeing everyone today. Enjoyed talking with Lighthouse (my big data competition) and Pinto who I don’t get to catch up with much.

    Enjoyed coffee with you all today as well.

    I hear Gomer has the Q at Rock and Roll tomorrow. Come out and support.

  • Rock out with your block out

    SOJ takeover of First Watch complete. According to the female runners using the Spider’s campus as their personal toilet (ask Splinter), here is how it went down: 

    With Wildcat as copilot, we roll up to the AO with a truck full of borrowed cinderblocks (via Satan’s Hill) around 4:50 a.m. to find three homeless men apparently asleep on the pavement. False alarm. Just some of the Pax knocking out a little broga. 

    Began to discreetly unload the surprise cinderblocks and get greeted by a down range Pax member from Florida aka “Papa Smurf.”  He apparently was a second cousin of someone (I forget). 

    Rally the guys. 5 on the dot, I announce the official SOJ takeover and we get rolling. 

    Warmorama: Mosey down Cameron road back up to Culpepper road.

    Various warmup exercises performed along the way including copperhead squats, merkins, LBCs, dead man hangs, etc. 

    Roll back into the parking lot and greet the guys with our twelve cinderblocks. Apparently the guys appreciated the pristine condition of the New Market blocks, citing the lack of rust water or whatever stuff is in the back or Kubotas’s pickup. 

    Part 1: Line up along long end of the parking lot for 11s (cinderblock press and air squats on other side). We started with 10 cinderblock press/1 air squat. Ended with 1 cinderblock press/10 air squats. Fun. 

    20 second rest. Alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Part 2: Perfect number (9) for triple check, so that’s what we did. Three teams:

    1. Wildcat/Kubota/Hand Shake
    2. Heist/Senor Frog/Papa Smurf
    3. Splinter/EF Hutton/Last Call

    Exercises were incline pushups/cinderblock swing and runner to the utility box off River Road. 

    20 second rest. Alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Part 3: Circle up with blocks. Little hot potato session, where each guy took a turn calling out an exercise. Next round that guy would rotate as runner for time (lets say 30/45 seconds. Examples of exercises called:

    1. Curls
    2. Squats
    3. Dips
    4. Derkins (feet in block)
    5. Somewhat modified APDs ?
    6. Burpee block presses
    7. Tricep extensions

    Only a few minutes left so another round of alternating arm farmer carry around the lot and overhead cinderblock hold (hallelujah). 

    Pax helped me put blocks back and time!

    Numbers/Names. 

    Announcements: Kayak adventure next Wednesday from 5 to 6 am. Need to bring own kayak. See Kubota for details.

    Wildcat took us out in prayer. 

    Many thanks guys. Good seeing everyone. Good mumble chatter as always. People need to check out First Watch at least once. Good times. 

  • SOJ TAKEOVER COMETH – ARE YOU READY??!!

    Goodmorning F3RVA:

    10 HIMs charged New Market’s infamous Satan’s Hill this morning to ready for the upcoming takeover of all F3RVA starting tomorrow!

    Mudslide and Heist took the reins this morning for Flex Friday.

    Warmup:

    • 3 Laps around the parking lot
    • Helicopters
    • Arm circles (Front and Back)
    • Copperhead squats
    • L.B.Cs
    • A.P.Ds
    • Front Scorpion stretch
    • Planks with some merkins
    • Cobra and downward dog stretch

    Part 1: 11s across the parking lot with cinderblock squats and merkins (feel the burn!)

    Part 2: Mixed bag

    Split into three groups. One group worked with mudslide and did sandbag carry/atlas stone/bucket carry.

    The other two groups did triple check: cinderblock swing/cinderblock dips/cinderblock farmer carry (timer).

    Clock was ticking. We didn’t have time for everyone to play with Mudslide’s instruments of pain…next time.

    Part 3: Exercise bands + Hill – MUSH!

    Groups of 2. Bands around waist…sprint up the hill 10 seconds…jog in place…repeat until you reach the top. Switch…each guy got to go 1x.

    Time.

    Numbers/Names/Ball of Man.

    FNG: Shout out to Benny for bringing us Alex aka “Stellar.” Alex comes to us from Baltimore (4 years ago). Has two kids. Works in logistics. Training for a marathon….went to Elon (hence Stellar?). A few other names thrown out there like “crab cake, etc.” Welcome Stellar! Dude is in good shape!

    Announcements:

    SOJ takeover starts tomorrow. Get some!

    SOJ Happy hour tonight at diamond billiards. See you there.

    Do the summer tour. Fun times.

    Thoughts: Brings me great joy to see new faces in the gloom. Shout out to Benny for bringing an FNG this morning (double cool since Benny has been out for less than 2 weeks). Seriously guys – there are plenty of dudes that need this…not just the fitness, but the camaraderie, etc. Getting up early and pushing it builds character, makes us stronger so that we can serve our wife, kids, family, friends, and community. Grab a buddy and bring them out.

  • Building cardio

    Trying to mix up the workouts a bit. The back to back days of bootcamps has been beating me up. I got some advice from Mr. Rogers this Saturday at DogPile about mixing running between bootcamp days. Thought about it a bit and texted P.O.G last night (who is usually down for a run).

    Met at corner of Willowmore and Amethyst this morning at 5:30 sharp. We put in a good 5.25 mile run, slightly above 8:30 mile pace. Good run. I missed that post run high.

    Probably going to mix in more running here. Body needs the cross training.

    All welcome.

  • Long live the Alamo.

    Morning amigos. 15 strong came out in the gloom this morning, including three fresh recruits.

    Warmorama: 1/2 mile jog up to Rankin Lane Culdsec and back. 

    Gave the F3 prepared speech (nailed it): F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Went through the main F3 tenets, the disclaimer and worked our way through the rest of the warmup: 

    SSH/CHS/Mountain Climber/Merkins/Flutters/

    Mosey to Courts for COP 1 and 2

    COP #1Partner burpee and Booyah Merkin

    Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 burpee. Repeato until Pax built up to 5x reps.

    COP #2 Warby leads four corners. “Lady of night” style:

    10 merkins (1)

    20 Jump Squats (2)

    30 Monkey Humpers (3)

    40 LBCs (4)

    COP # 3 Triple Check in the lot (from courts to dumpster)

    Squats/Decline Merkins/Runner

    COP # 4- Mini Dora (50/100/150)

    LBC/Squat/SSH

    COP #5: Ring of Fire abs

    Numbers/Names

    Nancy took us out in prayer (thanks brother).

     

    FNGs

    1. Jake (brought out by Warby) aka “Rudy.” Diehard Notre Dame fan.
    2. Jim (brought out by Armstrong) aka “Goldeneye.” Says he does government consulting…sure. ?
    3. John (brought out by Blacktop) aka “Swoop.” Eagles fan.

    Mumblechatter about YHC being too nice with the names for the FNGs. All I can say is grab the Q next time boys!

    Good deal of SOJ stuff going on this month. We also cap off May with a convergence.

    Closing thoughts: Since opening the Alamo, we have had the following FNGs:

    1. Warby
    2. 3 Doors Down
    3. Nap Pod
    4. Armstrong
    5. Cookie
    6. Pelé
    7. Blacktop
    8. Merman
    9. Goldeneye
    10. Rudy
    11. Swoop

     

  • Doce Hombres con Bloques.

    Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.

    Here is how everything went down:

    1. Intro to F3 and disclaimer statement made. Need to write this down clearly, but point was made.
    2. Warmorama:
      • SSH
      • Hillbillies (very difficult to count this)
      • Ukrainian Soldiers
      • Merkins
      • LBC
      • Deadman hang (left/right)
    3. Block work
      • Many block stations with cardboard cards calling out exercises, including:
        • Sumo squat
        • Sumo squat high Pull
        • Feet on block werkins
        • Block Deadlift
        • Block front squats
        • Block plyo pushups
        • Block swings
        • Block OH Press
        • OH block hold with squat
        • Farmer carry run (this was the timer for the rotation- about 45-60 seconds)
        • bands for monster walks
        • KBs for some rows
    4. Karate with Hermey:
      • front kicks
      • sidekicks with a shuffle
      • round kicks
      • jab
      • jab front kick
      • uppercuts
      • speed bag with a runner timer
      • horse stance with karate punches
    5. Back to Block work for about 8 more minutes left cutting the Farmer Carry in half.

    Time/Numbers/Names.

    Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).

    Announcements:

    1. CSAUP Tomorrow at Godwin
    2. SOJ lunch at Rusty Taco next Thursday
    3. SOJ family get together on 5/21. Ask OC or McGruff how you can help

    Wildcat took us out in prayer.

    Yo, did you know? Cinco de Mayo:

    Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations

  • Break in the rain

    We got in a little under 6.3 miles this a.m. Good run south of the James. Good times with the all Hokie crew.