Author: Heist

  • Hot Tater at the ‘Shed. Got some budding leaders coming up.

    Hot Tater. El Heisto warmed em up.

    Threw Q to Murr. We grabbed coupons. Did a few rounds of exercises under cover of clubhouse area (curls, squats, etc). Futon suggested “bus drivers” an exercise with coupons, which was tough. Run to playground a few times.

    Q tossed to Kenny G, channeling his inner Flyboy with exercises based on 100 less your age. LBCs, run to playground for stepups, run back pavilion for Flutters.

    Kenny G then took the coupons to the parking lot for several rounds of coupon farmer carry while partner does exercises (burpees, squats, merkins). Switch.

    Futon finished things off by lining coupons up for the “coupon plank of doom”. Bear crawls, crab walks, alternating hand walks along coupons. Running down to coupon storage each time.

    Andy Dufresne in the rain.

    announcements:

    1. 11 year Saturday
    2. CSAUPO LiTO next Friday

    Big Herm took us out in prayer.

  • No week 1 fartsack for this crew.

    Warm-Up

    530 on the dot. Looked around with pride at a group of 16 HIMs who fought the urge to fartsack and week 1 football temptations.

    Quick mosey. Circle up for the “social media algorithm” routine (worth a try):

    • Hop in place
    • Body waves
    • Arm swings
    • Trunk twists (golf swings)
    • Dead-arm swings
    • March in place

    Stretch what you need for 30 seconds.

    The Thang

    • Mailbox Burpees – Line up along Graythorne. One burpee for each mailbox on the right. Plank-o for the six. (Plenty of mailboxes!)
    • DORA at Alvecote Terrace (modern home cul-de-sac) – All ab work:
      • 100 LBCs
      • 200 American Hammers
      • 300 Heels to Heaven
        Long run (~100 yards). Mosey/walk to Woolridge.
    • Triple Check at Rudy’s Playground – Pull-ups / Squats / Short run.

    Mosey back to the flag.

    Announcements

    • 3PM Saturday – Casa del L Woods. You bring sides, he brings the meat.
    • Shoes/running gear needed for our brothers in Kenya. See Nancy Lopez.
    • Golf tournament hosted by Futon/Fudd/Warby to raise money for mental health. See them if you’d like to donate.
    • C SoP – 9/26, Alamo, 8PM–Midnight. Beverages afterwards. See Crabgrass.

    Prayer Requests

    Prayers for mental health and patience as we serve as husbands, t-ball coaches, dads, leaders, etc.

    Honor to lead.

    Heist out.

  • Not too much Lounge

    Warmarama:

    • Mosey down to James River High School
    • Various stretching
    • Side Straddle Hops
    • Fan favorite: Long and deep Alabama Prom Dates
    • Solid mumber chatter on the Lethal Weapon series including Lastcall’s teenage crush portrayed by actress Patsy Kensit in Lethal Weapon 2

    The Thang:

    1. Triple Check

    • Dips on benches
    • Squats
    • Runner to the farthest light in the parking lot

    2. Dora at the Pull-up Bars

    • 50 Pull-ups
    • 100 Side Straddle Hops
    • 150 Squats

    3. Hill Work (small hill near Betty Weaver Elementary)

    • Bernie walk up hill → 5 squats at the top
    • Walk down → 5 Side Straddle Hops at the bottom
    • Repeat x5

    4. Mosey back to the flag

    • Light stretching to close

    Announcements:

    • Homegrown Half – Saturday, 8/16

    Prayer Requests:

    • All students returning to school—from kindergartners to college students
    • Those battling cancer or illness
    • Men with nagging health issues—encourage them to get checked out

  • ”Is this a KB AO?”

    Iron was sharpened at the Forge this am with 8 HIMs.

    Two glorious American flags flapped in the breeze. Let’s go!

    Warmup – jog 2.5 minutes down hill….a little longer back up the hill. Back to flag area for a little stretch, merkin, scorpion kicks (apparently a westho thing), rosalita, dying cockroach, some zesty *APDs*, etc.

    Thang 1: Mosey down to jerkin station at base of hill for a triple, no wait quad check! Two groups of four. Ejercicios were KB swings, KB chest press (it was push press, right NTB?), Jerkins, and runner up the hill to “the stop sign.” A few different interpretations on what stop sign it was, but essentially 2/3 of the way up the hill. A few observations:

    1. Quad checks take a long time
    2. If you add a hill, it takes longer
    3. My forearms are sore from carrying cindys at Teddy KGBs VQ.

    Finished quad check with about 10 minutes left and the sweat is pouring. BTTF

    Back at the flag, I threw together several rounds KB exercises:

    1. KB fire bucket. Line up on butts, pass the KBs carefully back and forth a few times.
    2. DTH inspired circle of doom. “Why dont we circle up so the KB handoff never ends?” So we did that for a bit and did KB push press (5x pass along), KB rows each arm (5x pass along), KB squats, etc

    Really enjoyed that last circle rotation. Recommend it to all the Circus Maximus and Old Hundred guys. The different weights and sizes of the KBs adds another level to the exercise.

    Numbers/Names

    Announcements:

    1. Bridge Saturday.
    2. Rock and Roll Kids workout on Sunday 7/27.
    3. *Update* 7/22 – SoS vs NoS Ultimate Tournament at No Toll. Be ready to roll at 530 am sharp.
    4. NTB really wants some of the SOS guys to join him at GTE in NC this October. I nominate Wildcat and le Duke. Even Focker would probably do it.

    Prayers:

    1. God is good. Wildcat’s scans look good again. Continued prayers for our HIM.
    2. Prayers for community healing down in Florida, where accusations of child abuse at a church have come out.

    El Heisto will be gone for two weeks (work and then vacaY). I plan to post in Indy next week. Keep up the good work.

  • 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!