Author: Heist

  • 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!

  • 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).