Author: Heist

  • Andy Dufresne Q school

    VQ week kicks off very soon and The Green Mile is ripe with new Pax. A few days ago I decided to mix in a little “how to Q” with a beatdown. Small group today, but overall a success. I will try to replicate this a few more times. Here is how it went down.

    Mosey behind school explained some Q 101 principles to the guys:

    1. Start on time
    2. If you can’t do it, don’t Q it.
    3. Keep it simple.
    4. Speak clearly and with authority.

    Warmorama went down. Walked through importance of walking through the “what is F3” and the disclaimers. Walked through how we call out exercises (see the 101 video, lots of good information). Chipper and TSG took turns calling out warmups exercises.

    COP 1 – Four corners/prostitute style. 10 merkins/20 LBCs/30 jump squats/40 SSH.

    Principle 5: Know your Pax. Just because you can lead a grueling workout like 11s with Burpees and Navy Seal pushups doesn’t mean it’s the right call for everyone. Be mindful of your group’s capabilities. Push them, but always have modifications ready so everyone can participate, no matter their fitness level. It’s about challenging your Pax, not breaking them.

    COP 2 – Asked Chipper to lead a triple check. Dips and Freddie Mercury. Boom.

    COP 3 – Asked TSG and Chipper to come up with something else. DORA was the verdict. 100 squats/200 LBCs/300 Mountain Climbers. DORA is three guys, right TSG?

    COP 4 – Heist time killer. Mosey around bus loop and did squats at each light post. Build up by 5 to 25. Down to 5. Then 5 burpees at the end.

    BTTF for 6 MoM. Good job by TSG and Chipper leading ab work.

    Chipper and TSG led numbers/Names.

    Principle 6: End on time.

    Announcements :

    1. Daddy daughter dance coming up. If you are interested see Rudy/Meatball. Don’t have a daughter, ask those guys how you can help.

    2. VQ freaking week starts technically November 4, but TSG is signed up for November 1 at Satan’s Hill. Get some!
    3. A potluck/chili cook off is in the works weekend before TG.

    Prayers:

    1. Healing for Dumar’s Dad and Futon’s M.I.L.
    2. Prayers for Florida
    3. Prayers for America. It’s a stressful and toxic political climate. We can’t control what people may or may not do in Whitehouse. But, we can lead what goes on in our house. I encourage you all to put time and positivity in to the things that truly matter: friends and family.

  • Convergence pre-run. A mix of old and new.

    I may have had too many twists in turns in my suggested 10-year convergence pre-run. Thanks to Rosie, we went on an old-school breakfast club run with a new twist. As I understand it from F3RVA lore, Elwood Thompson was once the premier post Dog Pile hangout spot, but alas, no more (apparently sandwiches named in honor of HIMs and even a picture on the wall)…so off we went from Dog Pile to Elwoods (top of Cary Town) and back.

    Nothing more fun than getting ambiguous motorist honks of support and perhaps disdain running with an American flag on a shovel down Cary Street. But hey, just a bunch of men looking to plant, grow and serve small workout groups for men for the invigoration of male community leadership…nothing more…nothing less.

    Running down Cary and seeing the joy on the OGs faces recollecting past breakfast club memories with fellow Pax was an inspiring site. I don’t consider myself anything close OG, but witnessing their camaraderie and hearing their stories made me realize how much of an impact shared F3 experiences can have over time. It reminded me that while I may not be part of those early days, I am contributing to something that’s bigger than myself—building my own set of memories and connections along the way. It’s moments like these that make me grateful to be a part of this community.

  • Wet sloppy (light)poles.

    Green mile today got it done this morning with 8 total Pax getting soaked to the bone.

    Warmorama : Jog up the road for various standard F3 exercises including SSH, merkins, etc.

    The thang: A true Nancy Lopez “light pole” alley knock off, with the exception being the light poles never end. Started with 10 burpees and jogged to the next pole completing variations of different ab, leg, and chest exercises (adding 10 reps each time). Top of the pyramid was 100 reps of SSH. Went back down to 90/80….finished with 10 burpees. Highlights included seal claps, monkey humpers, and a two minute plank.

    BTTF for some Broga.

    Announcements:

    1. Boberry 4-year Q at Timberwolf. Musical playlist unknown.
    2. The good Dr Tryhard hits 5-year Q this Saturday at Rock and Roll.
    3. Heist was able to twist Chipper’s arm to lead his VQ at Satan’s Hill during VQ week.

    Prayers/Praise

    1. Continues prayers of healing of all our friends and family battling cancer (there is quite a list).
      • Dumar’s father
      • Wildcat (great scans yesterday- thank God)
      • Liv (has scans today)
      • Fudd’s sister
      • Others unspoken or slip my mind. Apologies.
    2. Prayers for our children and continued healthy growth (Brooke turns 4 and for Dax).

  • Bridge – 9/14/24

    12 dudes got it done this morning!

    Warmorama:
    We kicked things off with a few warm-up laps around the blacktop, followed by:

    •   Side Straddle Hops (SSH)
•   Copperhead Squats
•   Deadman Hangs
•   Merkins
•   LBCs
•   Stretches

    The Thang:
    Grabbed our Cindys and moseyed over to the basketball court.

    Round 1:
    5 rounds of Cindy work:

    •   Swings
•   Presses
•   Rows
•   Curls
•   Triceps Extensions

    Then, we ran a lap.

    Round 2:
    Passed the baton to Purple Rain, who led another 5 rounds:

    •   Thrusters
•   Block Merkins
•   Reverse Lunges
•   Skull Crushers

    Heist jumped in with a surprise set of 11s: Burpees and Squats. Things got spicy!

    Round 3:
    Wrapped up with some more Cindy work.

    Triple Check:
    Swoop led a quick triple check of Merkins and LBCs.

    Finished up by putting the blocks away, then a little Broga to cool down. Time!

    COT:
    We circled up for Numbers/Names. Big Herm took us out with a strong prayer, especially lifting up Tank as he prepares for the next chapter in 80 days.

    Moleskin:
    Grateful to all the guys who came out for a solid beatdown. Enjoyed some much-needed 2nd F at the Cumberland Restaurant afterward!

    IronSharpensIron

  • Hello Magnolia Green

    Hot Dang! We did it y’all. The F3RVA western frontier is open for business! 28 strong today, including three FNGs! Most importantly, thank you to all the guys that came out, provided words of encouragement, and especially for EH’ng the three FNGs.

    Hot and muggy, let’s go!

    F3 Speech/Disclaimers. Warmorama: 20x SSH, 10x Ukrainian soldiers, deadman hang (C/L/R), 10x Merkins, 20x LBCs, 20x Rosalitas, 15x Susan Summer (L/R), 10x scorpion kicks (not reverse), cobra stretch, and downward dog stretch.

    COP 1: Dora time! Right in the bus loop. Partner up. 100 merkins/200 LBCs/300 SSH. Big Herm 20 second count.

    COP 2: Quick breather. Stayed put for 3x rounds of partner dying cock roach punches (20 x).

    COP 3: Mosey towards the next location (picnic table courtyard – very hot and muggy – a few good nick names for the area thrown out) doing 1 burpee per light pole. Thang: Triple check using the picnic tables for dips and stepups. Tzatziki 20 second count.

    Mosey around towards dumpster area for COP4.

    COP 4: One more triple check. Exercises were bearcrawl up hill (jog back). Other exercises were pole smokers and jump squats.

    BTTF. A few stretches. Time over.

    Announcements:

    1. River float next Sunday (see Meatball)
    2. Labor Day Convergence at Nuckols Farm elementary (7 am). See slack.
    3. F3 10-year convergence at Dogpile 9/21. 7 am. Lots going on. See slack
    4. Faith Driven entrepreneur seminar (see Section 8).

    Prayer request: Dumar’s father getting skin cancer surgery. Pray for healing.

    Big Herm took us out in prayer.

    FNGs:

    1. Will Hamilton – Came out after seeing the F3 instagram add (thanks to Cookie and McGruff for paying). Will is new to RVA, a former NYPD cop. What better name than John McClane.
    2. Brad Diggs – EH’d by Handshake. Coworker at Richmond’s finest HvAC contractor Woodfin. Into golf, etc. Chipper pleased the Pax. Chipper it is.
    3. Morgan Porter – EH’d by Honeymoon. Attend the same church. He works in real estate, various derogatory names thrown out there (slum lord, etc). No joke: until like 30 minutes ago, I thought the Pax went with “Sexy Nate” and was a bit confused (what movie did that reference I wondered). I even reached out to him and said as much. Whoops. It was Section 8. Makes more sense.

     

  • My Q? Snuff Q? + the debut of Rev

    Blame the Russians! Some how, I signed up to Q, but the Q sheet appeared open for the Forge, so Snuff signed up ready to rock! Anyway, Snuff kicked it over to me at 5:29:59. No problem. Let’s go.

    Warmorama by flagpoles: Provided F3 mission statement, core principles, and disclaimer.
    Exercises were: SSH/Deadman hangs/CHs/Ukranians soldiers/DQ/merkins/LBCs/APDs/flutters/ and Rosco’s Mom stretches (my fav!)


    COP 1: 11s using the amphitheater stairs. 1 squat to start. Box jump or lunge up. 10 erkins at top. Continue on 2/9,3/8……10/1. Al Gore for six. 20 second count.

    COP 2: Mosey to the field gate. Locked. Mosey back to the wall for a Pigskin inspired COP. 4 rounds of hoedowns/milkers/donkey kicks sandwiched with 5 burpees each round. Did my best “OYO” impersonation of the man/myth/legend himself. Not as good as the real thing. Respect Respect Respect Sir!

    COP 3: Mosey back to front of school. Triple check. Runner goes down about 75 yards towards field and back. Team rotating between carolina dry docks and flutters.

    BTTF for three minutes of cool down stretches.

    Numbers/Names and Rev!: I asked our newest Pax member Raymond (69 y/o African American built like Pigskin) to come to the center of the COT to provide an introduction and get his new name. Paraphrasing here (trying my best to capture the moment)

    First and most important, I am born again. I saw this group last week praying (referring to the COT) and I asked myself “are those guys praying?” I knew these guys were the type of men I wanted to be around, so I got here at 5:05 a.m this morning (I wasn’t going to miss it). This country needs leadership more than ever. God and liberty (some reference to founding fathers and Patrick Henry’s “give me liberty or give me death” speech). This country and our communities, now more than ever, need to be lead by men who are devoted to Jesus Christ. I will be back.

    And…that’s how we got “Rev.”

    Announcements:

    1. Ruck event on August 25. 2.0 friendly. 7 am launch from Byrd Park Pump house. See DTH.
    2. Labor Day (9/2) convergence. 7 am at the new AO Nuchols Farm Elementary.
    3. 9/21 convergence 7 am. Dog Pile

    Prayers:

    1. Tragic car accident off Buford road last night in front of Lastcall’s home.
    2. Pray for DTH church members and their new journey with Christ.
    3. Prayers for the kids back to school next week.

    Thanks for letting me lead dudes!

    Heist

  • Preblast – New Moseley Elementary AO kickoff (westward expansion)

    Preblast – New Moseley Elementary AO kickoff (westward expansion)

    Calling all Moseley (and beyond) men! Are you a “chubby hubby” looking to burn off some extra pounds? Spouses, you can be honest with him, he probably needs to hear it. Or maybe you think you are a beast and do CrossFit or “go to the gym”… ok let’s see what you got! Well – F3 RVA is coming to location near you on Wednesday starting Wednesday August 28, 2024 at 5:30 a.m. at Moseley Elementary school.

    Not sure what F3 is? F3 is an international nonprofit whose mission is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. It is facilitated through boot camp style workouts. Just think running mixed in with body weight exercises. From the workouts stem many channels of community leadership and networking that you can get involved with at your own discretion. All workouts are peer led, held outdoors, and is free of charge. All you spend is your time, with a bunch of other guys just trying to be better.

    Just meet us in the parking lot of Mosley Elementary at 5:30am and key point is that we always start on time, and finish on time. 5:30am – 6:15 am. I know it’s early, but win the morning, win the day. Hope to see some of you there! For more info on the organization, click the link below.

    https://backblasts.f3rva.org

    P.S. Our friends in Amelia have a great FAQ section. See: https://www.f3amelia.org/

  • The Harvard Hustle

    PAX: BB, Booster, Chowdah, Dunder, Heist(DR), Jello, Miles Per Davis (MPD), Pack Rat (DR), Sandbar, The Country Gentleman, and Jack Myers (FNG).

    Warmup:

    We kicked things off with a lap around the track to get the blood flowing. After gathering back at the starting point, we recited the F3 mission statement and the five tenets.

    Side Straddle Hops (SSH)Copperhead SquatsDeadman HangPlankFudd and Wilson’s Wife (Up Dog and Down Dog)Inverted Scorpion KicksRosco’s Mom Stretch (Anti EH – great call, Chowdah!)
    The Thang:

    The Beast: We lined up at the end of the Harvard soccer practice field for a grueling Beast workout. Six rounds of six exercises, moving down and back at the 25, 50, and 75-yard lines. Exercises included:
    SquatsDry Docks (Pike Push-ups)Big Boy Sit-upsMonkey HumpersBurpees
    Next, we moseyed to the amphitheater area, carefully dodging beer cans at the skate park and sprinklers. There, we executed a Triple Check:
    Groups of threeRotate through three exercisesThree roundsTimer runs to the mound and back, while the team rotates through dips and step-ups.
    Brocode Run: Heading back to the flag, we engaged in a Brocode run, performing a merkin (push-up) at each lamp post. We hit about 7 or 8 posts.

    Finisher: Upon returning to the flag, we circled up tightly. The PAX held a plank while taking turns doing bear crawls around the circle. We ended with 30 seconds of stretching.

    Time: Numbers and names.

    Announcements:
    August 10 – F3 Second F baseball game.BB is working on social media for the PAX.MPD is organizing a book club – send your recommendations.
    Prayers:
    MPD mentioned a church member who had a stroke – prayers for family strength, and especially for the 9-year-old child healing.Chowdah remembered his dad, who would have been 84 yesterday and made him the man he is today.BB shared that a close family friend, Beatty, passed away. These people took his family in and were very good to them.
    Great work, everyone! Thanks for letting me lead.

    Big shout our to MPD for the ride. He is hooking me up again Thursday for the Chowdah beatdown!

  • soggy fart or just the rain?

    Man. A week from the gloom is too long (was away on vacation).

    Small showing by the Rountree/NM crew today. I even brought an FNG. Shame shame.

    Warmorama. F3 intro statement etc etc.

    Mosey to front of pool entrance for a “quintuple check”. Damn right we did. Runner goes to towards entrance at Woolridge and back. Exercises were LBCs, squats, Drydocks, and SSH. Some excellent mumble chatter (first watch level) on the possible FNG names (rhymes with beef?) inspired the sounds of a wet lower back on pavement. This took awhile btw

    To the bunker! 11s starting with Merkins to Dollys. Boom. BTTF.

    A few minutes of stretching and it was time

    Welcome to Frank. He is a friend (met through son’s daycare) that lives in Rountree. A country boy from Prince George county who sells lumber, hence the names. Props to him for coming out first time in rain and thunder. Should make the VQ for Crabgrass

    Announcements

    1. Crabgrass VQ this Friday.
    2. Group of Rountree boys headed to the Bridge in August.
    3. New deep south AO coming. Tell your friends. Moseley elementary 8/28. Subnit your name ideas. Maybe “Magnum”. Goes with the Alamo/cowboy theme and nod to Mag Green. I dunno.
    4. 9/21 f3 10 year

    Took us out in short prayer.


  • Swamp gas and sweat fest at Alamo (Heist 2 year Q).

    Today’s workout was a real gasser, probably needed after all the junk food and beer consumed over the extended July 4th celebration. The workout details will follow, but first, a big thank you to all the High Impact Men (HIMs) among us. Many individuals come to mind, but you know who you are, so I won’t mention names. Seeing you grind both in and out of the gloom gives the Pax that extra boost to be better individuals, husbands, and fathers. I know I am a better man today than I was two years ago, thanks to the leaders we have within the Pax.

    Nothing brings me more joy than helping to grow and introduce more guys to F3. To quote Rosie, “F3 is ours to give away.” The joy is even greater when men you invite stick with it and transform themselves (see Purple Rain and Futon). The magic happens when these guys bring other new guys (Futon/Walkie Talkie –> Yeehaw –> Crabgrass) or (Purple Rain –> Fergie).

    To wrap this up, a few lessons learned/takeaways through two years of F3.

    1. You get out what you put into it, but this requires digging deep and pushing yourself beyond your comfort zone. A perfect example was the Richmond Grow Ruck (GTE #47). When this was first proposed, I had zero desire to participate because it sounded terrible—the idea of walking around all night with guys yelling at you didn’t sound fun. Back in late 2023, during an MOT run, I mentioned to Rosie that this didn’t seem appealing to me. Rosie listened and offered some solid advice: “These types of challenges are not about you but about pushing through with the Pax, which makes the Pax stronger.” Watching guys push through discomfort and step up to lead during GTE #47 exemplified this.
    2. Leadership is not just about Q’ing a bootcamp. Some guys don’t want to lead a workout for various reasons: general lack of confidence, concern about their fitness level, or simply not wanting to write a backblast. I understand these reasons and could challenge any of them (have you seen a Hermey or POG backblast?). If Q’ing is not your thing, that’s fine, but find another way to lead. It could be stepping up when a Breaking Bread spot is open, hanging back with the six, or even kicking off an amazing fundraising event for children’s cancer. Over the last two years, I have seen some really amazing leadership outside of Q’ing (new AOs, 2nd F events, etc.). Keep it up.
    3. Get to know the new guy, and if you are the new guy, get to know the OGs. Remember, the draw to F3 is the fitness. New guys come out because they may want a challenge, want to get back in shape, or maybe just want a bottle of Weller Reserve. The 2nd F (Fellowship) is what keeps them there. This doesn’t have to be anything more than a solid conversation on an MOT run or some solid mumble chatter at First Watch. Maybe even step it up with a cup of “volunteer coffee” at Great Harvest or a slightly better one at Libby Market, coupled with a funny joke or deeper topics like politics (ekk) or the challenges of raising a family. Step it up again with a post-workout breakfast with your buddies. These are my favorite moments, but this 2nd F stuff doesn’t happen unless we engage with each other. Like point #1, this is enhanced by traveling outside your normal stomping grounds (traveling across the James). Trust me on this.

    Ok – back to the workout.

    Watch hit 5:29 a.m….waiting on my FNG to show up…car coming…mosey to car…nope just Tzatziki. We pick him up and slow mosey to the intersection of Port Savage/Endstone trail. Warmorama designed to honor the guys at my first boot camp two years ago led by Nancy Lopez.

    SSH (because you always start this way)
    Nancy Lopez – Jazzercize
    Body Karate – Dong Quijotes (been awhile man)
    Boberry – Collared pickers
    Rosetta – Reach up, left, right (snickers about where was he)
    Merkins (just because)
    McGruff – Downward Dog/Updog.

    Start the workout with a punch in the mouth by moseying to the bottom of endstone for Jacob’s ladder. 5 dollies at bottom of hill each time. Ran up hill 7x, with ascending merkins (up to 7). I got to chase a dueling State Farm and Wildcat, who literally SPRINTED up the hill the first round.

    Sweat pouring. 20 second OC countdown. Triple Check the other way up endstone trail. Runner goes three mailboxes deep and does 2 burpees. Other guys do jump squats (or regular squats) and LBCs/WWIIs.

    Mosey walk back towards the flag. Enter the thunder dome (tennis courts) for four corners (prostutute style). 10 Merkins/20 SSH/30 Monkey Humpers/40 squats.

    Ice cold water served to the Pax.

    Numbers/Names.

    Speech:

    Doing this is tough, but it  nothing worth doing in life is easy. Ask any top athlete or business leader. I think back to overcoming challenges in my personal life, career, and even relationships. We all face these types of challenges…some more than others. But in the end pushing through is worth it. 

    Out here – we prove something each morning. We prove we can drag our asses out of bed when  not many other men do, put in work, and do it all over again. We do it because stuff like this hardens us and sets us up for the challenges ahead. After all, to quote Mr Hardywood: Transformation does not happen in the comfortable middle, it only takes place at the hard edges. 

    So – I thank each and every one of you for pushing me and making me stronger. I hope I am doing the same for you. 

    Wildcat took us out in prayers.

    Special shoutout to Fudd, StateFarm and OC for making the trip!