Author: Heist

  • Ultimate F’n Frisbee – sorry you missed it Oyster.

    Sup. Switched it up a little bit today with Grow Ruck around the corner. Wanted to chill out a bit and just get some light cardio in. Of course, I got my butt whooped trying to smash frisbee’s out of the air and not let team #1 clinch victory.

    Kicked things off with two laps around the track (wearing my boots to see how things felt). Check – good to go there. Next, did some copperhead squats and Ukranian soldiers. Lastly, walked the dudes through a few back strengthening (saving) exercises courtesy of Dr. Huberman (check those out here)

    Divided the guys up into Team 1 and 2.

    Team 1: Warby, Swoop, Futon, Steve (FNG), Big Rig, and McGruff.

    Team 2: Purple Rain, State Farm, Heist, Fandango, Rudy, Tzatziki

    A narrow victory for Team 2 (3 to 2).

    A few observations:
    1) Very evenly matched. Last time I played at Dog Pile it was an absolute bloodbath…
    2) We have some athletes (not me of course).
    3) The SUCK doesn’t suck as much when you are having fun.
    4) Team 1 should have beat team 2, but needs to work on that red zone conversion.
    5) Key to victory: Short passes or rugby style flying V OR just get some dude that can accurately sling it and get a burner man to grab it.

    Superlatives:
    The Wall: Purple Rain. Easily 5 breakups in the end-zone.
    The semi-pro: Warby. He knows the game.
    Tall Ninja: Swoop – sneaks up and snags the disc out of the air.
    Heard them coming: Futon. Solid game overall. A few drops on hearing the pressure.
    Shirts off for safety: Big Rig
    Mahomes: Fandango for the occasional QB scramble and possible violation of utimate rules.
    Frisbee Dog: Catch anything you throw. Solid game McGruff.
    QB1: State Farm. Good leadership for Team 2.
    Did you see that!: Tzatziki. Solid player. A few amazing catches (similar to McGruff)
    Wes Welker: Rudy. Fast as hell. Creates separation. Scores.
    Good Sport: Steven. Came out as FNG and got in the game.

    On the FNG: Steven a DEA agent came out today. A buddy of Fandango. Really chill dude. I threw out the name “Class 3” after the recent downgrade of the Devil’s lettuce by the DEA from Schedule 1 to Schedule 3 drug. Anyway – after research, the name should be “Schedule 3” not “Class 3,” which is an ATF designation. But hey kids – stick with what Mr Mackey used to say.

    Announcements:
    1) We continue to crush it with the F3 Team bright side fund raising. Keep at it.
    2) GTE this weekend. Join us at the Bon air community center this Friday for BBQ at 6 p.m.. Pay OC $25 for the rental and food. F3 Pax only.

    COT: I took us out. Prayers for safety and good decision making for the prom kids this weekend. Safety and growth for the GTE participants this weekend. Thanked God for the opportunity to lead, so that we can be better leaders in our homes (for our wife and kids) and in our community.

    Thanks to Futon and McGruff for bringing the glowing discs.

  • A mostly misty MOT

    Three buds joined me on a fairly bread and butter MOT run today. Down Woolridge, right on charter colony, back on Midlo and some exploring north of 60 then BTTF. One lap around the track for good measure.

    Numbers/Names. Pray for the stomach bug victims.

    Props to Lurch for posting again. He might bring an FNG to Satan’s Hill Friday…and like that the deep south Pax continues to grow.

    Coffeteria: Excellent conversation with the guys. Got to see a video of Ponch jumping in a frozen Lake. Kicked around the idea of an F3 ball late this year. Get the Ms dressed up. 2nd F. Celebrate F3RVA 10 year. Thoughts?

  • Hamming It Up for Humanity: A Hearty Night at Daily Planet


    This evening, at the respite center sponsored by Daily Planet, three culinary crusaders, known in the streets as Oyster, Boberry, and yours truly, embarked on a mission not just to fill stomachs but to warm hearts.

    Armed with a Honey Baked Ham, courtesy of Boberry, we served not only love by a feast, complemented by loaded baked potatoes, green bean casserole, and the fluffiest Hawaiian rolls this side of paradise. As we laid out the feast, the room filled with an aroma so enticing that it could make a grown man weep with joy.

    Our 11 guests were treated to a spread that would make the Easter Bunny hop with envy, washing down each delectable bite with the sweetest of teas, and capping the evening with slices of peach and pumpkin pie that whispered, “this is what dreams are made of.”

    Let’s not forget the previous night’s hero, EF Hutton, whose porkloin and banana pudding extravaganza still had everyone buzzing. The bar was set high, but like the dedicated food maestros we are, we rose to the occasion, serving up a meal that will surely be the talk of the town until next Easter and beyond.

    A hearty round of applause goes to Oyster and Boberry, without whom this banquet for the soul wouldn’t have been possible. Their generosity shone brighter than the North Star, guiding our guests through a gustatory galaxy of delight.

    In the spirit of sharing and caring, I encourage everyone to consider “Breaking bread in their birthday month.” It’s a chance to spread love, share a meal, and touch lives in the most delicious way possible. Let’s keep this tradition alive and turn every birthday into an opportunity to serve, celebrate, and savor the joy of giving.

    To those who’ve yet to don the apron of altruism, what are you waiting for? Your birthday bash could be the next big hit at the Daily Planet, where every meal is a masterpiece and every act of kindness echoes in the hearts of those we serve.

  • Murph it.


    Bright and early, the Pax of Twinteam gathered to face the legendary “Murph” workout, a tribute to the courage and sacrifice of Navy Lieutenant Michael Murphy. Heist, leading with vigor, set the pace for what would be a grueling yet invigorating session.

    We embarked on the Murph, partitioning the reps into a manageable rhythm of 5 pull-ups, 10 push-ups, and 15 squats per set. The goal was clear: complete 20 sets, pushing our limits and honoring a hero. The air buzzed with determination as we collectively powered through the repetitions, each set a step closer to the finish line.

    The sweat and effort culminated in a triumphant completion of 20 sets by each Pax, marking a significant achievement in the spirit of camaraderie and resilience.

    COT: In our circle of trust, we reflected on the legacy of Lt. Michael Murphy, an American hero who selflessly sacrificed his life during Operation Red Wings in Afghanistan. His bravery, epitomized in the “Murph” workout, consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, and a final 1-mile run — all to be completed ideally with a 20-pound vest. Murphy’s story, portrayed in the book and film “Lone Survivor,” reminds us of the profound impact of service, sacrifice, and leadership.

    Moleskin: Today was more than just a workout; it was a reminder of the fortitude and selflessness embodied by Michael Murphy and all those who serve. Each pull-up, push-up, and squat was a nod to their enduring spirit and sacrifice.

    Announcements: Lunch today at Rusty Taco.

    Closing: As we disbanded, the glow of the rising sun matched the warmth of our solidarity and respect for the enduring legacy of Michael Murphy and his brethren in arms. Let’s carry forward the strength and inspiration from today’s Murph into our daily lives and actions.

    Prayers for safe spring break travels. Continued healing for Liv and Wildcat.

  • Heist’s last year of h8.

    Wooweeeee! LFG! What a day guys! Thanks everyone for coming and helping start out my last year of hate out right!

    Mosey to the Basketball court. 1985 playlist blaring. 

    F3 Speech/Disclaimers. Warmorama: 39 SSH, 15 CHS, deadman hang (C/L/R), 20 LBCs, 20 Susan Summer (L/R), 15x flutters, 15x APD, 10x Merkins, Wilson’s wife and then “push into Fudd’s wife.” That was akward…

    COP 1: Quick set of 11s on the court with LBCs and squats. Theme song may have been this. 

    COP 2: Mosey towards the fields, but a little pit stop on the bridge for descending/rotating sets of incline/decline merkins. 10/9/8/7, etc. 

    COP 3: Beast (entire field). Switched to some better 80s hairband music, including this gem. Exercises were: 

    1. LBCs
    2. Merkins
    3. SSH 
    4. Ball dippers
    5. Arm circles
    6. Last but not beast (ha) burpees

    Indian run back to the flag (not many ran up front, but it was just to kill time anyway). 

    COP 4: Quick eye of the storm. 1 burpee in middle. 10 reps in each corner doing SSH, drydocks, merkins and something else (I forgot). 

    Stretched for a few minutes to a little Journey. BTW, the song faded out right at 6:15, I was so proud (*pats self on back*)

    Announcements:

    1. DTH wants you to come out and get sloppy with some GTE training tomorrow led by Machismo.
    2. Heist wants you to sign up for the GTE #47 event.
    3. Oyster – Sign up for breaking bread (it’s on the Q sheet). It’s easy. Breaking Bread supports medical respite here in Richmond.
    4. Oyster’s not paying for lunch, but come join us this Friday at Rusty Taco in Westchester.

    Prayers:

    1. Pray for DTH’s father-in-law who has lung cancer
    2. Pray for Handshake’s relative, Charlotte (9-years old), who has bone cancner
    3. Pray for NTB and his wife as they hope to welcome a new child into the world
    4. Pray for our brother Wildcat, he is living with Stage IV lung cancer. He has his quarterly scans today to check on the prognosis. Special prayers as his wife is also pregnant with #3.
    5. Pray for our brother Benny. For those that don’t remember, Benny came out strong last spring, but has fallen out of the Gloom on account of his new work schedule. His wife recently lost a child…he lost his mother a few weeks ago as well.
    6. Pray for healing for Rosie’s knee. I didn’t do it! Seriously though, Rosie jacked up his knee at Dog Pile in sort of a freak accident during a triple check at dog pile (stepped on his shoe lace and twisted his knee). He goes to orthopedic specialist today for an opinion. Let’s hope nothing serious, so he can get back out in the gloom soon.

    YHC took us out in prayer.

    Last thoughts: Many many thanks for coming out today. All the birthday love was great and I enjoyed having some fun!

    P.S.: 1985 was a remarkable year with many interesting events and cultural moments. Here are some fun facts from 1985:

    1. Live Aid Concerts: One of the most significant music events in history, the Live Aid concerts, were held in July 1985. These simultaneous concerts in London and Philadelphia raised funds for famine relief in Ethiopia and featured performances by some of the biggest names in music, including Queen, U2, and Madonna.
    2. The Debut of Classic Movies: 1985 saw the release of several iconic films, including “Back to the Future,” “The Breakfast Club,” and “The Goonies.” These movies have become cultural touchstones and continue to be beloved by audiences around the world.
    3. New Coke: In a controversial move, Coca-Cola introduced New Coke in April 1985, changing the formula of its flagship soda. The public reaction was overwhelmingly negative, leading the company to bring back the original formula as “Coca-Cola Classic” just three months later.
    4. The Discovery of the Titanic Wreckage: The wreck of the RMS Titanic, which sank in 1912, was finally discovered in September 1985 at the bottom of the North Atlantic Ocean by a joint American-French expedition led by Robert Ballard.
    5. Super Mario Bros. Released: Nintendo released the iconic video game “Super Mario Bros.” in September 1985, featuring the plumber brothers, Mario and Luigi. This game became one of the best-selling video games of all time and a cornerstone of video game culture.
    6. Windows 1.0: Microsoft released its first version of Windows, Windows 1.0, in November 1985. This graphical user interface marked the beginning of Microsoft’s dominance in the personal computer operating system market.

  • A Dirty baker’s dozen get wet and sloppy

    On a stormy morning at 6 a.m., 13 brave souls of F3RVA faced heavy rain and 51 degrees, rallying around the freshly planted shovel flag. Amongst the Pax, was our dear Wilson! Great to see the crowd today, I was not expecting more than 6 or so.

    Mosey to the big circle for a few laps of butt kickers and high knees. Circle up for some side straddle hops, arm circles, copperhead squats, Don Quixotes, flutter kicks, Rosalitas, and Merkins.

    COP 1: My initial plan was foiled by a dude sleeping in the amphitheater, thinking fast I decided to take things to the field, which was now a pond. No worries, we were able to knock out a DORA on the right side of the field, with 100 LBCs, 200 squats, and 300 side straddle hops.

    COP2: I decided to kill some time with a triple check at Satan’s Triangle. The triple check was with dry docks and squats. Looking back, this was way too much time for drydocks; however, think how swole I got you for pool weather!

    COP3: Partner up by the stage for some Dog Pile patented “Touch a Tree.” Had the guys knock out three sets of 3/6/9 with LBCs and Flutterkicks as the called exercises.

    For the grand finale, I had the Pax run the half-pipe for 11s with Merkins and Alabama Prom Dates, honoring 11 years of marriage to Mrs. Heist (3/23/13).

    BTTF:

    Announcement: Grow Ruck.
    Prayers:

    1. Handshake’s M has a cousin with a child that recently injured their knee. Initially, Doctors suspected a torn MCL, but turns out to be bone cancer. Please pray for Charolotee.
    2. Please pray for our brother Wildcat. He has upcoming full body scans for his Stage IV lung cancer. BTW this badass is also doing a Triathlon to raise money for childhood cancer.

    Honeymoon took us out in prayer! Thanks bro!

    Closing thoughts: Lots of respect to all you guys out there today. Dog Pile has always been a personal favorite of mine, because I get to see my buds I typically don’t see during my usual AO rotation. Shout out to the guys that deserve extra respect: Bootleg, Doublemint, Oyster and Wilson.

  • 11 dudes and NO injuries.

    Good morning RVA Pax. We had a good day at THE Alamo this morning. Amazing work by all! Hard to believe we have only been at this thing a year!

    Disclaimers provided. Encouraged, pleaded, and strongly advised to avoid injury.

    Warmorama: Mosey to the Alamo bunker for 30x SSH, 2 rounds of conveyer belts (butt to wall, side walk along the wall, 10 donkey kick OYO, 15 x Copper Head Squats (CHS), 15 merkins, 10 more donkey kicks OYO, 20 Lil’ Baby Crunches (LBCs), 20x flutters, 20x Suzanne Summers (both sides). Recover.

    COP #1: 11s in the Bunker. LBCs and CHS. Reminded everyone not to maim themselves on the slippery area.

    Mosey the playground area to Pinery Way Court.

    COP #2: Triple check: Lunges and Drydocks. Runner goes to a random lampost that wasn’t on. Dude in ram truck didn’t say good morning. I don’t think the 30 something dude walking Lassie wants to come and play with us. We’ll see..

    Mosey back to the Alamo.

    COP #3: Four Corners. Ask 4 dudes for favorite exercises..arm circles, APDs, merkin hammers, and WW2s. Prostitute style…10x/20x/30x/40x. Lots of mumble chatter about the burn. Feel the pain!

    COP #4: To the thunder dome for 5x rounds of partner boo ya merkins (5x) sandwiched with 5x SSH and bear crawls. Nasty Nasty Nasty.

    Stretch a bit with the Pax. Time.

    Announcements:
    1. Heist –> Bring out more fresh meat. Each one of us knows at least 1 or 2 guys
    2. Boberry –> Sign up for Grow Ruck….at least come out and strap on a pack and try it out.
    3. Warby –> ALAMO one-year anniversary Q coming up on March 18….come get some…spread the word…come support. Warby, Cookie, 3DD, and possibly Armstrong will do a redux of Vagabond’s Q that started it all…

    Prayers/Praise:
    1) Heist –> Pray for the injured PAX. Pray for the guys that are on the fringe of coming back to the fold…that they come back…and know that they will be WELCOMED back with a big bro hug.
    2) Blacktop –> Praise that his Dad is doing better.
    3) Futon –> Prayers for Spring Break.

    Futon took us out. Thanks dude!

    Closing remarks: Guys. The Alamo lit a freaking SOJ fire. Just think…without Alamo there is no Armstrong, Cookie, Three Doors Down or Warby. After that time, we had Wildcat get BlackTop to come out…without BlackTop there is no Swoop, Merman or Rudy. Warby also brought out guys like Waterbug, and others. Later on we had Walkie Talkie and Futon…without those guys there would be no Yeehaw.

    Bottom line – bring someone new out. Some of these guys catch fire…and bring out more and more guys.

    I have really enjoyed seeing this thing grow and happy to be apart of it.

  • KB circuit with Heist – Injury Free

    After losing two guys yesterday, I made sure everyone was warmed up and ready to rock.
    According to the spring peepers at Old Hundred Elementary, this is how things went down.

    Disclaimers, warnings, caution, check yourself before you wreck yourself, see a doctor if you have an erection lasting more than 4 hours provided to the Pax.

    Warmorama: SSH (20x), Ukrainian soldiers (15x), Don Quixotes (10x), Andy Dufresne stretch, Deadman hang stretch, LBCs(20x), Rosalitas(15x), Roscoe’s Mom stretch (both sides), downward dog, slowwww stand up.

    Thang: Farmer carry long sides of the parking lot to each corner, performing circuits as follows:

    1. Corner 1: 20x KB swings/15x squat + push press/Single Leg Curb Raise (think single leg APD with or without KB(20x)
    2. Pistol Carry to corner 2
    3. Corner 2: Single arm KB rows (15x), Single arm KB press (with or without bridge) 15x/ KB pullovers (20x)
    4. Farmer Carry to corner 3
    5. Corner 3: KB Deadlifts (20x) w/ option for single leg/KB Shoulder Press (15 x each side)/KB Teakettle bend (15 x each side)
    6. Pistol Carry to corner 4
    7. Corner 4: WW2 KB taps (20x)/KB Pull throughs with Merkin (10x)/KB curls (20 x)

    Quick eye of the storm: Guys picked 4 exercises (20x KB swing to OH/KB skull crushers/KB Nolan Ryan’s/ KB Alan Iverson’s. Basically – farmer’s carry from center (where 20x SSH performed) to designated corner exercise and back. 100x SSHs performed.

    Time!

    Announcements: MOT with Boberry TMW/Get your Ruck on a the the Forge. Most importantly – Futon is starting plans for a special Luv4Liv part 2 event this September. Hope to get a bunch of Pax and local community out for that.

    Prayers: Pray for Armstrong’s father who is in Hospice.

    YHC took us out.

  • A few good men: Dangers of the gloom

    Great to be back in the gloom with the Pax after taking nearly a week off laid up with Covid. Only one way to catch Swoop (and many others now) in the big data…get out and post. Anyway, according to the unidentified creature that puked on the street in Rountrey, here is how it went down:

    1. Long freaking mosey from Alamo to the Rountrey construction area (about a mile). Stretching. Demonstrated our new merkin style (Topeka two step). Mosey on for…..
    2. Construction site triple check: LBCs, lunges, with timer running to run pile. This is where we lost Hermey (twisted knee). Recover.
    3. Mailbox burpees back towards Alamo (this way). This is where we lost our dear friend Purple Rain (hopefully does not need a backetomy)
    4. Next part of the workout requires some explanation…hang with me. I try to come up with new routines for the guys, think of ways to avoid injury (that was the point of the long, but slow mosey), etc.  Hence,  I spend a bit of time here and there on YouTube looking up calisthenic routines.  Turns out that some dudes get JACKED doing hard time on.  Mosey to Alamo bunker (looks like a prison cell) for OYO 3 round burst sets of  three rounds of donkey kids(10)/squats(20)/Topeka two-step merkins (10)….most felt the burn by the end of the second round. 

    BTTF for a brief ring of fire with another incarceration inspired merkin variant: If you have been posting a little bit, you may notice many variations of merkins…Today we tried this variation

    If the title didn’t clue you in, we had a few injuries today (Hermey – knee and Purple Rain – back). Nothing serious (hopefully), but just a reminder to take care of yourself. Fortunately, DR Wildcat provided a quick assessment and Cookie was able to grab a car for Hermey (injury happened a little ways from the flag).

    Prayers for injured PAX. WC took us out.

    Rumor has it that sone much loved and long absent New Market guys are coming back out in the Gloom soon (stay tuned). 

    Enjoy the day. Be the positive light in someone’s life. 

  • Found those Topeka dudes.

    After no shows Wednesday. I tried again with success. BTW bringing a nasty Merkin variant to a post near you. Very new Pax. Good dudes.

    Here is copy and paste of the backblast:

    BACKBLAST!:
    Date: 2024-02-16
    AO: #ao-Top City
    Q: @Jack
    PAX: @Bob Ross, @Mudflap, @Ultra Crunch, @ Heist
    Count: 5
    Warm-Up: Side straddle hops and stretching
    The Thang:
    25 count of:
    Prisoner Squats
    Shoulder Taps w/alternating Knee
    LBC’s
    Single leg RDL Left & Right
    OH Press
    Bicep Curl
    1 min Skull Crusher, R & L
    Mercan 2 Step
    Run
    Repeat
    COT:, @Bob Ross, thankful for freelance work, full time employment, @Mudflap-Finances, @Ultra Crunch-Maintain positive thought patterns, @Heist- safe travel home.