Author: Heist

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • Studfinder VQ – Mudslide inspired beatdown at Satan’s Hill

    Ghost writer here for Studfinder. 20 dirty dogs came out to join old Studfinder this past Friday at Satan’s Hill to cap of VQ week.

    Good job on warmup and the introduction. After all that, Studfinder introduced 13 stations of pain. Partner up, about 2.5 minutes each rotation.

    1. Tug of war 

    X3 then stretch w/ rope 

    2. 20 squat run hill 20 squat 

    3. Jump rope 

    4. Bench press x200

    5. 15 pushups run hill 15 more

    6. Medicine ball squats 

    7. 15 chest to bar run hill 10 more

    8. Lunge with weights to curb/cone x2 

    9. Overhead press x150 

    10. 10 burpees run hill 5 burpees 

    11. Farmers walk to cone x2 

    12. Curls x200 

    13. 20 side strat hops run hill 20

    Studfinder prayed us out.

    Sign up for Chili cookoff.

  • Ask and you shall receive

    Crabgrass said my last few workouts were weak. Giddy up.

    Waromrama: Guys thought it would be a nice slow warm up. Nope. Mosey to stop sign and back. Hit play on a remix of TI’s “Turn down for what.” 4 min of side straddle hope and burpee at each “turn down for what”. Some stretches. Turned the heat on again. Next song, “We will rock you” for tuck jumps with squats.

    Part 1: Grab a block, a partner and meet me up halfway up the hill. Block Dora – 100 push press, 200 block squats, 150/150 curls and tricep extensions. Runner going about 75 yards up the hill and back.

    Part 2: 4 corners of death. Start at top of the hill and run the big loop and back.

    Partner up. Run with block to each corner and split carry duties. 1st team at corner earns 5 burpees (everyone did 5 burpees at each corner btw). Corner exercise led by VQ boys, Meatball, and Cookie.

    BTTF. Pile up the blocks. Pax sat down in a row for a few rounds of block handoffs. Then pass back with press, then ww3 situp. Time!

    Annoucements

    VQ week next week, daddy daughter dance Saturday and Chili cookoff Nov 24 at Rountrey clubhouse.

    Wildcat prayed us out.

     

     

  • Journey into “Satan’s Taint”

    Journey into “Satan’s Taint”

    This morning, we ventured into the dark and twisted heart of the First Watch—the infamous Satan’s Taint, a desolate stretch that dead-ends in the ominously named Satan’s Butthole. Spirits were high, and headlamps (at least mine) were on, as we descended into this unknown territory.

    The Warmup

    We jogged down to the taint, did a few warmup exercises, and braced ourselves for what was next.

    The Main Event

    Our main workout was a mailbox interval special: two mailboxes forward, one mailbox back, with each PAX cycling through ab, leg, and upper body exercises. But somewhere along the way, we noticed Handshake was missing. Fears grew that he’d been swallowed by the darkness—or worse, Satan’s Butthole. Just as a search party was about to form, he emerged, bewildered but alive, claiming to have been “checking out the butthole.” Crisis averted!

    The Finale

    With the full squad back, we wrapped things up at the flag with a triple check of LBCs, drydocks, and a runner. Teamwork was strong, and the laughter about Handshake’s brief disappearance even stronger.

    COT

    With another successful expedition complete, we gave thanks that all had returned safely and that Satan’s Taint hadn’t claimed a PAX member this time. Until next time, darkness!

    Announcements:

    1. VQ week down south next week.
    2. Family chilly cookoff. Rountrey clubhouse. November 24. 3-6 pm. Yes football will be on.

    Prayers for all the sick friends and family. Praying for national unity.

  • 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