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.
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:
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.
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:
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!
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
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
https://onthegomap.com/s/tj5i7p92
Shout out to NTB, Sable, and Warby for posting their first MOT.
Announcements
I took us out in prayer.
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:
Three walkers as well (Cookie, Dumar, and Nancy Lopez).
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.
KB farmer’s carry some more to another bench area.
KB farmer’s carry back to parking lot
Announcements:
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.
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:
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.
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.
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?