Author: Heist

  • We came, we saw, we KB’d

    Not my most creative workout, but a thorough full body workout. To be honest, sometimes keeping it simple makes the most sense (particularly at 5:30 a.m.). Very nice to have some usuals + some unusual (Snuff, Offshore, and Chaplain).

    Warmup with various body movements and some basic KB work.

    Entire workout made up on the fly. Walk around the parking lot (farmer’s carry or rifle carry KB). Do 3 rounds of targeted lower body, upper body, or core related exercises. For example: 20x swings, 15x sumo squats, and 15 high pulls or 10 WWIII situps/15x pullovers/20x flutter kicks. You get the picture.

    Some good laughs today:

    1. A completely random ramble from me about the Lewis and Clark expedition and their provisions and overall adventure. BTW, this thought relates to good book I am reading about Lewis and Clark by the same author as Band of Brothers.
    2. A PSA about not watching F3 RVA social media posts from Cookie while on the can. A funny story came up about one of the Pax dropping one recently and God Bless America began playing suddenly…random bathroom strangers apparently approved.

    Announcements:

    1. 7/4 – July 4th – Family friendly Convergence (likely won’t attend because the Treyborhood throws a pretty good 4th of July event in the morning). Location is Stone House (time 7 a.m.)
    2. 9/21 – F3 RVA 10-year convergence. Lots of work behind the scenes to make this a big deal. I will be there. Make sure you are too.

    Big Herm took us out in prayer.

  • River run duo

    Good lord. Running with Doozy is tough, but that’s what makes it great. Put in 5.66 miles today at 8:45/min pace (5 min of OT).

    This was the route I cooked up on the fly: https://onthegomap.com/s/liej8iug

    Praise for Doozy’s 2.0 starting a career in Charleston, SC. Prayers for all our friends and family celebrating the birthday of America this week (don’t blow off your hand or drive drunk please).

  • Just plain stupid run – part 4

    This run sucks.

    5.49 miles just under 8:20 minute pace. Boberry, Tobit and Doozy pushing the pace (getting closer to 8:10 min/mile).

    Draper and Ryan (coworker from NY) later named “Pitstop” were putting in strong work too.

    Hill by the train tracks smoked me again, but I was able to keep pushing along and arrive back to flag 30 seconds before COT (roughly 8:20 min/mile pace).

    Thanks to all the guys pushing it today and helping to make me stronger.

    If you are looking for a challenging run, join us next time.

  • Your mother, lady in robe, 45 MOM respect crew.

    Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs.

    The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man hang, LBCs, APDs (another TYA favorite), a few merkins, *Roscoe’s Mom stretch*, Wilson and Fudd’s wife.

    *The infamous Rosco’s mom stretch story was shared. It’s been nearly two years sir: https://backblasts.f3rva.org/2022/10/10/well-its-monday-on-the-hill-and-its-a-holiday/. Fair to say “your mom” jokes are classic and always in good spirit: https://youtu.be/l0VtX1VGyXs?si=lhFiNIbMLch6PL-x….it’s ok to come back.

    The first Circle of Pain (COP) was an easy round of 11s in the blacktop area. Squats and World War II sit-ups (build up the squats, work down the WW2s) were the exercises.

    COP2 took the challenge up a notch with a mosey to the front of Mary Mumford Elementary for triple checks. Saab, TYA, and Heist faced off against Hitchhiker, 1-800, and Oyster in a dynamic team competition of bench step-ups, bench merkins, and a runner going to the crosswalk and back.

    COP3, the final set, brought a unique twist with a Four Corners exercise, inspired by Yeehaw’s Q at First Watch. The Prostitute Style Four Corners had everyone doing five burpees to corner number two, 20 squats to corner number three for 30 LBCs, and 40 SSH at corner number four. Good mumble chatter on the origins on the “prostitute” style four corners….lead to a story of a young woman coming out in a robe at Mary a few years back and telling the Pax to cut the noise down.

    BTTF. Wrapped up with some Broga.

    Announcements:

    1. 6.24 – Wildcat’s birthday Q/pre-quarterly cancer scan workout. Come support this man (he is battling stage 4 lung cancer). See his story here: https://youtu.be/66VTFDJvCHs?si=F7MfBr5FrSTFEimt.

      I humbly request you mark your calendar’s for 6/24 and show up big time at the Alamo. This is the season of the summer tour after all.
    2. 7.4 – Convergence @ Batteau
    3. 9.21 – F3 RVA 10-year

    Prayers: Pray for all the PAX and PAX family fighting cancer. Pray that remember our responsibilities as FATHERs, that we may lead or children to be good men and women.

  • Pigs can fly

    Good times at Hoedown. SOJ takeover 2024.

    Mosey to church parking lot across Forest Avenue for the warmorama (F3 disclaimers, etc): Side Straddle Hops (20x), Copperhead Squats (20x at slightly too fast cadence), Dead man hang stretches, Leg over stretch (both sides), Freddie Mercury (20x), Susan Summers (20x), and Merkins (10x).

    Stayed in placed and knocked out a quick “Four Corners” workout with squats, side straddle hops, LBCs, and push-ups, done prostitute-style.

    Mosey to parking lot at Silverspring Dr/Forrest for a DORA. Giddyup: 100 push-ups, 200 heels to heaven, and 300 side straddle hops. Handshake ripped a couple juicy high protein pork chop farts. Yummy.

    20 count and mosey back for a triple check at Tuckahoe Elementary, which included bench dips, runner to the pull-up bar for five pull-ups, and balls to the wall.

    BTTF: Numbers/Names

    Announcements:

    1. NTB #1 year at No Toll. Will be a special theme…# of reps might coordinate with donation amount for Team Bright Side.
    2. July 4th convergence @Batteau 7 a.m.
    3. Wildcat birthday and kick cancer’s butt Q on June 24th at the Alamo
    4. 2nd F event Tuesday: Subs at Innsbrook Firehouse.

    Prayers: Pray for those recovering and fighting cancer: Splinter’s mother, Fudd’s sister, Handshake’s relative Charlotte, Yeehaw’s Liv, and Wildcat. Pray for all us men to remember the importance of being a father (leader for our kids, wife, and community).

    *Special shoutout to my SOJ bros: DTH, NTB, and House Party for making a surprise trip up north.

    Note on BB title: Pigskin tripped on a root coming around the corner for the triple check behind Tuckahoe elementary. He did a tuck and roll like a champ. Popped up faster than a 30-year old. What a beast!

  • we ran. We walked. We had some coffee.

    Gumbo sent out the call: let’s run. Boberry, Heist, Honeymoon, and Rosie answered the call.

    a few walkers too: Aisle 5, Cookie, Dumar, and Nancy Lopez.

    Come try OTB. Its great.

    Yours truly – Big Data

  • A little something for everyone.

    8 MOTers + an SOT castaway hit the mean streets of midlothian today. I had several preplanned routes, which offered a route/pace for all. We ended up splitting into two groups for 4 miles and 5ish respectively.

    https://onthegomap.com/s/g57aigg6

    • 11:15 min/mile (4 miles total)
      • Bullseye, Heist, Warby, and Wedding Singer

    https://onthegomap.com/s/tj5i7p92

    • 9:15 min mile (4.9 miles total)
      • Don Draper, NTB, Swoop, Sable, and Tobit

    Shout out to NTB, Sable, and Warby for posting their first MOT.

    Announcements

    1. Let’s smash some Bermuda records next Tuesday.
    2. Keep pushing the Team Brightside fundraiser. We are rocking.

    I took us out in prayer.

  • Rosetta – My stick is on fire!

    Rosetta showing! Not the most responsive when it comes to texting back. Would he respond if I said, “help my d&$! is on fire?” TBD.

    Good run Sunday. Good old school crew (Tobit, Boberry, Rosetta, and Don Draper). Rosie, Gumbo and Honeymoon were missed.

    Temperature was a crisp 59 or so. We did a standard run around Salisbury or was it Brandermill?


    Other topics discussed:

    1. Is Tobit going to grow sideburns, a mustache and carry a sabre at the Citadel?
    2. Is the ham place hiring and do you get free ham?
    3. What exactly did Heist eat last night?

    Three walkers as well (Cookie, Dumar, and Nancy Lopez).


  • It don’t mean a thing unless it has that swingggg

    Big data got the best of me. Sunday, I noticed that I was 3 Qs short of 70 all-time Qs. Not impressive for most of the OGs out there, but it pushed me to lead 3x this week.

    Anyway, today was about getting pool ready. Here is how it went down:

    Mosey around the back side of the school doing a farmer’s carry….when I started to hear, “how much longer Heist?”, I knew it was time to stop.

    • COP 1
      • KB swings (20 x)
      • KB stepups (using the tables with built-in seats). 15x both legs
      • KB curl (sitting on bench)/Bench Dips) – 3 sets(20x/15x/10x)

    KB farmer’s carry some more to another bench area.

    • COP 2
      • Sumo squat with KB (20x and 15x)
      • KB Swings (15 x)
      • Heals to Heaven (20x)
      • KB chest press (30 second increments AMRAP Left and Right side)
      • Freddie Mercuries (20 x)
      • Another round of KB chest press (30 second increments AMRAP Left to Right side)
      • Merkins (10x) with KB pull through (2 rounds)

    KB farmer’s carry back to parking lot

    • COP 3
      • KB straight leg dead lift (10x each side)
      • A bit of “tee hee hee” about this being 69th Q and all…..therefore.
        • 20x Alabama Prom Dates
        • 20x Rosalitas
        • 20x Susan Summers (each side)
        • 20x pickle pounders
      • 2 rounds of:
        • 15x KB rows (each side)
        • 15x upright rows
        • 15x KB shoulder press (each side)
    • Broga (3 minutes)

    Announcements:

    1. Bermuda Triangle showdown in 1 week. Join at 4:30 for the works or at 5:30 for StateFarm beatdown. Let’s pay some respect to our Deep South brothers. Get down there.
    2. Memorial Day Convergence at Brown’s Island/Tredegar Iron works. Will the Alamo/New Market boys show up in force? I think we could get at least 10 of us to show up. Don’t let Heist down.
    3. Table Tennis kicks off next Monday at Batteau. There will be a blue plate special, followed by a showing of Lawrence Welk to cap off the season.

    I took us out in prayer.

    2x in a row with the Woodsman. Very cool to have him. Also, much respect to Merman who posts with a gimp knee! LFG. Join me for MOT tmw.

  • Word to your mother.

    Started off my week the best way I know how, leading a bunch of HIMs.

    Here is what went down:

    Warmorama: 2 laps around the Alamo (maybe 1ish for some), followed by some SSH, Ukrainian Soldiers, Deadman hang (both sides), LBCs, Heals to Heaven, Merkins, etc.

    COP #1: Dora the explora. Partner up. Across the long side of the parking lot and back. Exercises were 100 Heals to Heaven, 200 Amor de Mono, and 300 SSH.

    20 count.

    COP #2: Pyramid of Death (quite possibly just ladder workout). Line up on the length of the parking lot. Start with 1 merkin, lunge to other side. All the way up to ten reps. Work way back down. More complaints about the lunges that the merkins…I said we could switch to bear crawls…that shut them up.

    active rest (walking around the lot).

    COP # 3: Mosey to bunker for triple check. Heals to heaven (again) + Mountain Climbers. Runner…through the bunker and back. Quite dry down there for a change. Finished up with 1 min of plank and 1 set of side planks (30 seconds).

    BTTF for some stretches and that’s it.

    Numbers/Names:

    Announcements:

    1. Close to raising 10k with the Team Brightside fundraise. Keep rolling!
    2. Let’s go to Bermuda next Tuesday for an epic beatdown by our one and only STATE FARM.
    3. Heist Q series returns tmw for Kettle Bell….MOT Q…will have running options for all…you can do it.

    Prayers: My niece (Mica) is having tonsils and adenoids removed today. Prayers for healing and everything to go well. I took us out.

    Strong work guys. Good day to lead. Thanks for making me better. Enjoyed seeing the great crush that is Orange and a merry woodsman today….always good to see the regulars.