Author: Heist

  • Let’s rock! 2/2 FNGs!

    16 dudes (including two FNGs) got in done this morning at Rock and Roll.

    Plant the flag….started a little before 7:00 a.m. because I was ready to go!

    Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course).

    COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count.

    COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins and dips.

    COP 3: Walk to parking lot to SLOW things down a bit for some Mary. Highlights: 2x APDs, and a round of pickle pounders.

    COP 4: Mosey to the snack bar area. Partner up for DORA. Runner goes down stairs and back up. Exercises were 100 Donkey Kicks, 200 Hoe downs (which took forever), and 300 SSH.

    COP 5: About 10 minutes left…mosey to pull-up bar area, split into groups of four, each group doing 100 total reps of pull-ups.

    BTTF

    FNGs:

    Jordan: From Cali, likes wine, works at AWS. Of course given the name “Thunderbird” which is a cheap wine alternative apparently.

    Matthew: From NH, former cop, does investigative work now, so he his now “Bluey.”

    Announcements:
    1) DTH kid friendly workout tomorrow at Forge (7 am)

    2) Mudslide will throw together a July 4th workout

    3) Home grown half either the weekend of 8/9 or 8/16

    Prayers:

    1) Recovery for Big Rig’s mama (had surgery)

    2) Prayers for family members of Rosie dealing with cancer.

    Enjoyed the Latino market post workout with Rosie, Bluey, Thunderbird, and Mudslide.

    Good work dudes!

  • Exploring Dogpile/Woodsman first time/Senor Frog is in love!

    I joined 10 of F3 RVA’s finest HIMs today on a journey around Dog Pile’s little known treasures….buckle up let’s go.

    6 a.m. on the dot, we took off towards the nickel bridge, where UpChuck jokingly warned me the bridge was closed (I guess he didn’t want to do a burpee lightpole session). With that nugget in mind, I knew where would head first after our warmorama…

    Warmup: Circle up (Rosie made me in the middle of the circle)…began to give the F3 mission statement amongst chit chat…Hitch joins the crew (a little late). Warmup exercises included SSH, stretches (possibly Heist’s wife stretch? Wasn’t glorious enough for my M, so not this time!), copper head squats, APDs, Rosco’s mom, LBCs, merkins, Wilson and Fudd’s wife.

    Part 1 – Yes – the Bridge! But first – an amazing fart from Senor Frog (apparently held in for a week). Run down the nickel bridge and back, alternating between squats and burpees at each light pole. May or may not have waited for the six at the turn around, but instructions were “down and back.” Picked up the six with Mr. Roger and Rosie. Pretty sure Mr. Roger and I got a little out of sync with our burpee/squats despite the easy pattern (Rosie can attest).

    Senor Frog was so warn out from all his honeymoon luvin’ he began to lay on the ground. 20 count was the best medicine for that (thanks Hitch).

    Part 2 – I decided to slow things down a bit, so did a few rounds of stepups and dips by the Pump House Parking Lot. Said hello to a few short shorts runners who strolled by.

    Part 3 – My original plan to do a triple check by the pipeline, but when I saw the amazingly pristine hand bars by the Byrd Park Pump House (some nice landscaping and an ADA compliant switchback style path recently installed), I knew an audible was needed.

    Two sets of jerkins performed (20 reps – apparently that was too many)…these guys need to come to Satan’s Hill on Flex Friday where we eat jerkins for breakfast!

    Next, I took the guys over to this rock slab for a brief thrill of sliding on your six about 2 seconds. Quickly gave the “you vs you, don’t hurt yourself speech.” No injuries and I think everyone found it amusing.”

    Part 4 – Pump House trail exploration: Per request of Senor Frog, we journeyed up the Pump House trail loop. At the halfway point, I led us in a few rounds of Mary. We were about to turn back when Hitch asks, “are we going to the skate park?” Curious to see a new Dog Pile landmark, I said take it away Hitch. Off he ran, Pax followed along to the break in the fence that separates the world from the train tracks and boxcar hobos. Sure enough, there was a “skate park,” which was a pool like structure nestled between the train tracks and el rio Jaime. Hitch was happy, so I asked him to lead us in whatever one does there. A few rounds of bear crawls, crab walks, and sideways “actual” crab walks. Walked along the perimeter of the skate park too, one misstep would certainly be a fall in the rapids.

    Part 5 – Worked our way back towards the Pump House….only an about 14 minutes left, but I really wanted to get in that triple check along the pipeline. And so, we did it, merkins and WW2 sit-ups were the exercises of choice. With only minutes left, we made our way back to the flag, late by 2 to 3 minutes. No “buy the Pax” breakfast penalty….this time.

    Numbers/Names

    1. Convergence Monday at Tredegar Iron Works (down from the VA War Memorial). Starts at 7 a.m. with Boberry leading a pre-run at 6:25 a.m.
    2. 2nd F – Please take shot to serve those fine folks at both Breaking Bread and the Bridge Ministry.

    I shared that I had wanted to make this a Memorial Day themed workout, but just didn’t work out that way today. However, going back for the six a few times reminded me of the fact that, many soldiers have likely sacrificed themselves defending our great nation by “going back for the six” in times of war (think about the Marcus Lutrell story). No prayer requests, but Flatline reminded us to call a veteran we know. Check in on them.

    Took us out in prayer.

    Good times at Libby Market today. Enjoyed a few servings of Major Dickson’s blend.

    Honor to lead!

    El Heist out!

  • solo MoT

    Knocked out a traditional route. Took a few minutes to walk and read some of the local historical markers.

  • Iron manito

    Been awhile since I led the merry men of the Alamo, so I put together a little something special about five minutes before blast off.

    5:30. Let’s go! Warmed up in the thunder dome after providing the official F3 mission statement, creedo and various warning labels. Warmup included squats, various stretches, and introduction of the “superman swim”.

    COP 1: Jog as a group to the bottom of Endstone Trail. We basically did an overly complicated iron man themed Jacob’s ladder. Run all the way up hill to mailbox #1 where 1 merkin was performed, followed by 10 Freddie Mercury’s (cycling). Run back to base of hill for 10 squats and 10 superman swims. Repeato to mailbox #2, add an extra merkin, etc. Each set, runs get shorter, but merkins go up. Finish with 7 merkins, 10 FM

    Native American run towards Litton and Endstone Trail for two rounds of the triangle of death (almost another geometric shape).
    1. Lunge towards corner 1, perform 10 reverse lunge each leg.
    2. Bearcrawl to corner 2, 10 merkins.
    3. Side shuffle to corner 3, 10 bigboy situps.

    20 count.

    Group jog up Litton where we did mailbox burpees, increasing by 1, hitting 5 burpees, working down to 1 as we reached Graythorne.

    And now a word from our paid sponsor: Tiesworth Family Dentistry:

    Tired of feeling like royalty without the bling to match? Swing by Dr. Dan “Hermey” Tiesworth’s office, where smiles are polished, and peasants become kings—one crown at a time. Today at 4:30 p.m., our very own Heist will be ascending the throne of dental glory, courtesy of Hermey’s steady hands and uncanny resemblance to that elf who really wanted to be a dentist. Come for the crown, stay for the charm—and maybe a lollipop if you’re good.

    Anyway – after the brief add, we formed two groups for a final Native American run to culdesac at GrayThorne and Rankin.

    BTTF for a big beautiful round of stretching.

    Announcements: Memorial day convergence. Alamo has two clown cars so far. Big Herm and Futon celebrating six and two years with F3, respectively.

    YHC took us out in prayer.

  • “D.A.B” run

    DAB: Not the gen Z dance movement or the apparent reference to this. I made up a new term for our “down and back” run. Today, we had an empty Q sheet and a Rosie with angry knees. I quickly whipped up this run (basically MOT towards Timberwolf via Woolridge and Charter colony).

    I think Doozy gets the prize for almost making it to Timberwolf. 2nd place goes to a pair of squirrels (Tobit, yes that Tobit and 100 percent Rosetta). The Duke and I had a nice conversation about wrestling, fatherhood (M is expecting and due in two months), staying in shape. We put in 4.8 miles at around a 9:10 pace (pretty happy with that).

    Prayers for all our wild and wonderful kids — that they stay safe and have fun during these summer months.

    Special prayers for Draper as he works through a challenging season — as OC put it, it can feel like moving boulders. I’m grateful to Draper for sharing his story today. These honest conversations remind us that every one of us goes through highs and lows — and that’s not just normal, it’s human.

    Draper took us out in prayer. BOLO for August home grown half.

  • Cookin’ with Rosie and Thaaaa Duke.

    Crisp april morning, which seemed to keep the pollen at bay. Challenging, potentially foolish run: https://tinyurl.com/Tough-run.

    I tried to maintain a lead over Rosie and The Duke, but of course Rosie defeated me by the time we arrived at the gravel road and steamed up the hill by the train tracks.

    Respect to The Duke, who has done a bootcamp, KB and a run all his first week. Enjoyed some cofferama with The Duke post run.

    Prayers for The Duke’s grandfather-in-law and Pax going through relationship struggles.

    Sign up for the May 2nd Century Run!

  • Not getting too old for this $#%T

    Turned 40 today surrounding by 16 of Richmond’s finest. What an honor to lead and kickoff my decade of silence. Quite humbling to see everyone come out today.

    Warmorama: Began my 1985 playlist, serenading the Pax with a little “Carless Whisper” by George Micheal. Jogged to the back of the school (near basketball courts) for various exercises, kicked off by 40 SSHs, and various stretches (1985 was apparently all about getting it on…..”Like a Virgin”…”I want to know what love is” all playing in the background.

    COP 1: Four corners with some Hall and Oates blaring. Prostitute style. 10 Carolina Dry Docks (I as born in Chapel Hill), 20 Heals to Heaven (In honor of the brief stint young Heist had in Lynchburg), 30 SSH, and 40 squats. 20 count.

    COP 2: Mosey to the picnic table area….”Take on Me” blaring for a triple check (picnic table stepups, and dips, run to flag pole). Walking cooldown to next COP.

    COP 3: 11s on the busloop (people’s choice of squats and incline merkins)

    COP 4: Heist made up light pole workout:

    Pole 1: 5 LBCs, Pole 2: 10 LBCs/5 Flutters, Pole 3: 15 LBCs/10 FLutters/5 Plank Jacks, Pole 4: 20 LBCs/15 Flutters/10 Plank Jacks/5 Heals to Heaven, Pole 5: 25 LBCs/20 flutters/15 Plank Jacks/10 Heals to heaven. Pole 6: 1 burpee/20 LBCs/15 Flutters/10 Plank Jacks, Pole 7: 2 burpees 15 LBCs/10 Flutters, 5 Plank Jacks, Pole 8: 3 burpess/10 LBCs/5 Flutters, Pole 9: 4 burpees/5 LBCs, Pole 10: 5 burpees.

    Cooldown Broga for a few minutes.

    Announcements:

    1. May 2/3 Century run – let’s get a full Alamo team on Team SWOOP! Seriously, these types of events build the F3 lore, which is what builds the Pax and sets the foundation for future leaders. LFG!
    2. Let’s try another push to get new guys out at Green Mile. Let’s consider at least 1 Wednesday a month where we come out in full force.

    Prayers:

    1. Prayers for Blacktop (loss of his father).
    2. Continued prayers for healing of Chipper’s daughter.

    Took us out in prayer. Thanked the Lord for 40 years on this earth, my wife, sons, and the friends around me and those not there today.

  • Twin headed demons takeover at Satan’s Hill

    KB day today at the Hill this a.m.  

    Warmorama: Disclaimers first. SSH, Windmills, Murica territory touch, Merkins, LBCs, scorpion kicks, Fudd’s wife, and Wilson’s wife. 

    COP 1: Heist says, “To the Hill!”

    Started at base of hill for a classic Lindsay workout

    1. Round 1: 10 KB swings, farmer carry KB up hill, 30 KB press, farmer carry KB back 
    2. Round 2: 20 KB swings, OH rifle carry KB up hill, 20 KB press, OH rifle carry KB back 
    3. Round 3: 30 KB swings, sprint farmer KB carry up hill, 10 KB press, sprint farmer KB carry back 

    20 seconds. Off to Warby

    COP 2: Warby leads Pax along “Satan’s rim of dispair”. 

    Hands on curb, KB pull throughs about 40 yards right, and then back the other way switching arms. Not good for the teeth yanking muscles. 

    COP 3: DORA of Death

    Partner up for 100 KB curls, 200 KB skull crushers, and 300 single count KB murican hammers. 

    Runner travels with KB from coupon pile all the way across the lot and back. 

    Time. Numbers. Names. 

    A few thoughts:

    1. Welcome back to Rosetta and Cookie
    2. Focker rucked with like 100 lbs of KBs to share. 
    3. Oyster came to renew his SOJ membership card. 
    4. Wildcat literally farted out fresh fried chicken today. 

    Announcements:  Celebrating lots of things at Alamo next three Mondays: Crabgrass 1 year, Fandango 1 year and Alamo 2 year (featuring three Qs from class 1.  Oh and Heist turns 40 at Green Mile on 3/26. 

    Prayers: Find strength in your fellow man. Seriously guys – F3 is the place to be for all men. We all need a laugh, some exercise or even just a pat on the back. We men often carry a heavy burden that goes unnoticed or takes a back seat to our family needs. 45 minutes each morning goes along way in changing perspective on both the good and bad times (see third F). 

    Fun leading with Warby today. What a HIM! That man has transformed a great deal over the last two years. I hope to see many more Warbys come out of our 2 year Alamo celebration. 

  • 80s love ballads and phantom flatulence

    Old hundred KB….what a great way to balance the grind of boot camps or running three hours in freezing rain.

    Warm up: Various movements and stretches to get blood flowing. Got the Hot Tub Time Machine soundtrack playing (seemed like a good idea at time).

    COP 1: KB 11s across the parking lot. Swings and KB squats. Farmer carry back and forth.

    COP 2: Mosey to the jungle gym area with Careless Whisper by George Michael begins playing, and I just kept it going. The shock value on the Pax was worth it. The walk over allowed me to invent the “quad of pain.”

    What’s that you ask? Dear reader, I will explain. Four groups of two. Four workout stations: 5 pullups, 6 Merkin pull throughs, 15 KB press, 20 KB swings. Four times through. Would probably adjust the rep count on the pullups by a few, same with the pull throughs. I think next time it will be 8/8/20/20.

    Mosey back to the flag, and sneak out a nasty SBD, which poor Hermey and Tzatziki accidentally taste. My apologies.

    COP 3: Back to flag for an arm blaster superset of bicep curls and tricpe extensions. Starting at 15/15 and cutting by 3 reps down to 3/3. Work back up to 15/15. Respect to Warby for finishing up even after we hit 6:15.

    Fill out the Rosie century run survey on slack.

    I led the group in a short prayer.

    PS: We miss you Cookie, and your salad shredder, your groans, colorful socks, and headgear.

  • Be my bro – Valentine’s day bromance

    How freaking great to have 17 dudes show up today! Especially awesome to have Nancy Lopez, McGruff, Katniss, Mudslide and Lwood. Hey – we even had an FNG! LFG.

    Playlist to get juices flowing: https://open.spotify.com/playlist/3OWx0nSyWsRCq12atuQwpp?si=vntAyo3tTMu-Dp_m3iDAwA&pi=v0pqPE7bSqG8h

    Warm-up (10 minutes)

    • SSH – 20 IC
    • CHS – 10 IC
    • UKs – 10 IC
    • Deadman Hang
    • Merkins – 10 IC
    • Scorpion Kicks – 10 IC
    • Rosco’s mom
    • Fudd/Wilson Wife

    • Mosey to the base of the hill

    The Thang (45 minutes)

    1. “Heartbreak Hill” (10-12 min)

    • Partner Up (one PAX runs, the other works)

    • P1: Sprints up the hill and back down

    • P2: AMRAP exercise until P1 returns

    • Round 1: Merkins

    • Round 2: Squats

    • Round 3: Plank Jacks

    • Round 4: Big Boy Sit-ups

    • Flapjack after each sprint

    2. “Cinderblock Love” (12 min)

    • Partner Work: One PAX works, the other holds a plank

    • Four Rounds:

    • 15 Block Thrusters

    • 15 Bent-over Rows

    • 15 Block Swings

    • 15 Goblet Squats

    • Plank while waiting for partner

    3. “Love Hurts” (12 min)

    • Partner Carry / Wheelbarrow

    • Partner 1 carries P2 (or wheelbarrows) 30 yards, flapjack

    • 20 Pattycake Merkins (clap between each rep)

    • 20 Sit-up High Fives (partners do sit-ups together, high-five at the top)

    • Rinse and repeat for 3 rounds

    FNG – Andrew from New Market. Dude runs through the neighborhood all the time, looks like a straight beast. Worked on him since the summer to come out. Well, we finally did and Nancy came up with the perfect name “Focker” as he is a nurse and his FIL may have worked for a three letter agency. Welcome dude.

    Fandango had birthday Q at Alamo.

    Prayers for the special needs child that passed in Chesterfield county recently.