Author: Heist

  • Take 2 – no humidity

    4 runners rocked a previously carved route through Salisbury.

    https://onthegomap.com/s/cogor4mc

    No humidity today. Much more pleasant than September when we did this before. Great push by all.

  • Bait not taken.

    Handshake said he was fart sacking this morning and there would be no takeover of the Alamo. My gut told me it was a cover story to fool the good men of the Alamo. Buffalo Bill even captured one of their scouts this morning “EF Hutton.” However, even after several rounds of interrogation we knew Hutton’s claims of visiting his girlfriend around the corner were true. No takeover today. Long live the Alamo.

    Warmorama: Mosey to top of modern home alley for: SSH, stretching, merkins, etc.

    Explained we would be doing:

    B.L.I.M.P.S.

    B – burpees 5x
    L – lunges 10x (kodiak count)
    I – imperial walkers 15x (single count – YHC made this way too easy)
    M – merkins 20x
    P – plank jacks 25x
    S – squats 30x

    And so we did them at:

    1. Alvecote Terrace
    2. Waverton Turn
    3. Endstone Trail/Waverton
    4. Endstone Trail/Port Savage

    Oh yea. Indigenous Person run between each set. Even up Endstone Trail hill.

    Brocode back to Alamo. Partner up for: B.O.M.B.S.
    Similar to Dora 1-2-3 but more exercises, B.O.M.B.S. consisted of Burpees (25x), Overhead Press (50x), Merkins (75x), Big Boy Sit-ups(100x), and Squats (125x). PAX 1 does exercise while PAX 2 runs from tennis court to dumpster and back. Continue alternating until all exercises are complete. 

    A little stretching for 2 min. Then time.

    COT:

    1. Family get together at Rockwood park this Sunday 9/15 from 4 to 6 pm. See DTH/Slack for details.
    2. Sober October is going on. Not too late to jump in. I am reevaluating my relationship with booze and might be done for good. I am at least going through dry January.
    3. Good news! Little Liv is back home and does not need any more treatments. Huge blessing. She can go to daycare, roll around with other kiddos, etc. It’s a big deal. So happy for Yeehaw and his family.
    4. Keep praying for Wildcat and his battle to defeat cancer. We need him out there whooping our butts in shape and making us better Pax
    5. Prayers for people of Israel.

    Wildcat took us out in prayer.

  • Who you gonna call?!

    Rules are rules: 1 car + 3 + dudes + different nano region = Q takeover. 

    Mosey to ‘Murica blacktop for warmorama:

    1. SSH
    2. Deadman hang
    3. Ukrainian Soldiers 
    4. LBCs
    5. Scorpion Stretch
    6. Merkins
    7. Stretch 30 seconds OYO

    The thang: 

    1. TYAs Thanksgiving 11s: 11s on the field using the 10 big oak trees along Cary. Start with 10 squats on westside of field, run to first tree for 1 merkin, run back. Repeat, but keep adding merkins and dropping squats, moving to the next furthest tree. Finish with 10 merkins on east side of the field and return back. 
    2. Indigenous person run: Mosey around Mary because Thanksgiving is coming. Stop back at ‘Murica 
    3. Triple Check: Dips/Pullups/Run to trash can. Might need to work on getting 5 guys on 3 pullup bars. 
    4. New activity for 45 MoM: Maporama! Choose a state and seal your fate:
      • Massachusetts: 15 second Yankee aggressor plank (left hand down, right hand behind back)
      • Virginia: 15 second Southern Gentleman plank (right hand down, left hand behind back)
      • Alabama: 20 APDs
      • Florida: 20 Pickle Pounders
      • Texas: 15 No cheat Merkins
      • California: 40 monkey humpers
      • Took a detour to Korea: 10 kimchi twists 
      • Maryland: 15 crab cakes
      • Michigan: 10 American Hammers
      • Alaska – Start at Alaska and polar bear walk around the US (5 bear crawls + merkin) back to Alaska.

    BTTF – 20 second stretch 

    Numbers/Names. 

    Moleskin: I have posted in a few different areas now outside of RVA (Boston, Fort Thomas KY and Cincy). Exercises and sayings are broadly the same. Some are newer than others (Boston and FT Thomas) and feel a bit “F3 HQ. copy and paste”. One thing about RVA stands out, the deep roots and fraternal bond of the OG Pax. Thank you for building it.



  • wooooooo! Full moon for the Pax

    Seven man wolfpax hit Timberwolf this morning for a nice and easy workout. Here is how it went down:

    Warmup: Jog from flag back to the roundabout to check out the epic full moon this morning. Really stunning sight right as you came around the roundabout this AM. Mosey back to bus loop area for various stretches.

    Thang: Two triple checks. One leg focused (squats and lunges). Next ab focused (flutters and LBCs. Mosey to tennis courts and did 5 merkins at each corner on right side and dry dock down left side.

    10 minutes reserved for Mudslide Broga.

    No, certainly didn’t kill it today. Body needs a light day every now and then.

    Announcements:

    1. Lunch tmw at Rusty Taco
    2. Yeehaw VQ on 10/31 at Alamo.

    Prayers:

    1. Boberry’s Dad has some medical issues. Pray for healing and strength for his mother who is caring for Dad.
    2. OC’s son tore his ACL. Poor guy has gone through several painful surgeries related to hip and burns. Pray for quick recovery.
    3. Little Liv. Keep praying for her healing and for her to thrive.
    4. Pray for Wildcat. He has important pet scans coming up 10/3. Pray for continued strength and kicking cancer in the teeth.

    Thanks for letting me lead guys.

  • Card Deck and Rock Workout: AI thanks.

    Warm-up:
    We began the morning with a rigorous stretching routine and a brisk jog around the park. Everyone was eager and focused on the challenging workout ahead.

    Card Deck Challenge:
    The card deck workout was the main event, and it pushed us to our limits. Here were the assigned exercises for each suit:

    • Hearts: Little Baby Crunches (LBCs)
    • Diamonds: Merkins
    • Clubs: Squat Jumps
    • Spades: Double Count Mountain Climber

    Reps based on number on card. Face cards were 12/11/10 (K/Q/J). A few special cards. Ace equals any exercise choice of the person who pulled. Joker everyone runs up hill and back.

    Split into two groups. Each gets a deck.

    • Team 2: Purple Rain, Yeehaw, McGruff, Three Doors Down, Honeymoon, Walkie Talkie
    • Team 1: Heist, Callahan, Swoop, Wildcat, Oyster, Boberry, Futon

    With a mix of high and low reps, the workout was intense. We drew cards one by one, taking turns to reveal our fate. The variety kept things interesting, and the camaraderie kept us motivated.

    Team 2 won. Punishment was Team 1 ran up the hill one more time. Team 2 played patty cake until we returned.

    Rocking It Out:
    Following the card workout, we transitioned to the rock exercises. Each participant chose a rock, and we took turns calling out different exercises. The twist was that the person calling the exercise had to run with their rock overhead and back, “Hallelujah style.” Here’s what we did:

    1. “Rock Curls”: Bicep curls with our chosen rocks. The sprint added an extra challenge.
    2. “Rock Press”: Overhead presses with the rocks. Running with the rock overhead was no joke.
    3. “Rock Bench Press”: Mimicking a bench press while lying on the ground. The sprint here was more like a dash.
    4. “Rock Lunges”: Holding the rock, we performed lunges with alternating legs. Balancing the rock while running was an adventure in itself.

    Cool-down:
    After the demanding workout, we gathered for a thorough cool-down session, ensuring our muscles had a chance to recover.

    Post-Workout:

    Numbers/Names
    Announcements:

    1. Luv4Liv tmw at the Alamo. 7 am
    2. Convergence next Saturday 9/23. Dog Pile workout for double dip.
    3. Golf even next week with Meatball.

    Until the next challenging workout,
    Skynet

  • Never Forget

    17 desperados paid tribute to the fallen at the Alamo this glorious morning. Wildcat and I shared Q duties this morning for a nice little beatdown. Here is how it went down:

    Warmorama: Lap on around the parking lot, several laps in the tennis court (mixed in some skips, butt kickers, high knees). Circle up for some SSHs, various stretches, some APDs and Merkins.

    COP 1: Quickest triple check in the world. Timer runs 40 yards and back, with other Pax doing copperhead squats and leg lifts.

    COP 2: 9/11 Mailboxes. Mosey to mailbox alley for a rotation of nine tuck jumps followed 11 merkins.

    COP 3: 200s. Mosey to the modern house culdesac. Partner up. Timer runs 50 yards and back to dumpster. Combined reps of 200 mountain climbers/200 squats/200 flutters/200 SSHs.

    COP 4: Cindy fireman brigade. 3 groups of 5 to 6. One block per group. 1 rotation of curls and tricep extension. Guy lifting the block calls out exercises for everyone else. I heard some people did alot of burpees. Cant blame me.

    Native american run back to the flag. Mudslide led us through some broga.

    Numbers/Names:

    1. Love for Liv this Saturday. Be there. 7 am. Refreshments at 8 am at YeeHaw’s house. Ms and 2.0s welcome. Bring a friend.
    2. 9/23 Convergence at Crucible

  • OTB route at MOT.

    A combo meal of 13 runners and walkers (and one canine) jetted off in the gloom this morning for an ambitious (maybe just plain stupid) route through Salisbury.

    https://onthegomap.com/s/cogor4mc

    Combination of the humidity and pace made this one tough for me. Thanks to the three rabbits (Boberry, Rosetta and Tobit) for keeping the pace. Thanks to our sheepdog Doozy for checking on the six and his encouraging words.

  • Pigskin inspired beatdown at Old Hundred with angry music.

    After fart sacking my KB Q two weeks ago, I had to bring the heat. What better than bringing a good ole Pigskin clone. See reaction from Mr. Rogers!

    8 SOJ HIMs hit the mean streets of Midlothian for a kettle bell workout ripped off from our very favorite 🐷

    Fair warning provided. Here is how it went down.

    Warmorama: SSH/CHS/IMPs/Arm Circles/Merkinsi

    COP 1:

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (single count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 10 Upright rows, 10Deep Mountain Climber (single count)
    • KB farmer carry to old glory and back

    COP 2:

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 pole smokers
    • KB farmer carry to old glory and back

    COP 3:

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 10 SSH and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 overhead press
    • 100 Situps with KB anchoring your feet (interlace your fingers behind you head for the whole exercise)

    COP 4:

    GRab KB. Walk the perimeter of the parking lot and stop at each light pole doing various exercises:

    1. Lawnmower Pull
    2. Goblet Squt
    3. tricep extension/dip superset
    4. kB bench Press and Diamon pushup
    5. Single leg deadlift

    Attempted to switch to peaceful music, but ended up with some sort of funeral/viewing piano music…yikes…a little stretching then done.

    Numbers/Names

    Announcements:

    1. SoJ lunch this Thursday
    2. Mueph at Twinteam Friday
    3. Nancy Q with a special workout addition
    4. 9/4 Labor Day Convergence at Dog Pile
    5. SoJ family get together being discussed for mid October
    6. Love for Liv event – Alamo 9/16. Combó VQ with Futon

    I took us out in prayer.

  • Cincinnati (down range)

    Funny story: I show up at this AO early (its a police station for Hamilton county in Cincinnati ). Watch hits 530 and I don’t see a soul. Around 532, I hear a merry bunch of midwesterners jogging my way…and I say “yooo F3?!?.” They knew I was coming and laughed thinking I had fartsacked after announcing I would show up. Good beatdown.

    Twilight zone episode though:

    1. Cherry pickers = Grass grabber
    2. Don Quijotes = Abe Vigoda

    Copy and paste from their Slack.

    8/15/23
    AO: #amberley-five-o
    Pax: @Mule @Chaps @Cutco @Macaroni @Nice-n-Easy @Heist (F3 RVA) @OverEasy Q @shaft

    Great warm humid morning, nursing some heel pain so we jogged up to the 5-0 lower parking lot and got started.

    Warmarama OYO ankle to good morning stretches.

    The Thang:

    3X sets of 3x rounds of work. 60 second, 45 seconds, 30 seconds, with 30 second rest between rounds and 60 second rest between sets.

    First set;
    High knees
    Mountain climbers
    Catchers

    Second set:
    Overhead arm claps
    Squares
    Merkins

    Third set:
    Single leg deadlift
    Rear lunge
    Carolina Dry docks

    Straight into Mary: 45 second work, 15 seconds rest.

    High plank

    Oblique crunch

    American hammer

    Shoulder tap

    Little baby crunch

    Luge

    Rosalita

    Flutter kicks

    Big boy sit-up

    Heels to heaven

    Freddy mercury

    High slow flutter kick

    Low plank

    Jogged back down to shovel flag, COT, then did a single loop to show @Heist (F3 RVA) the AO.

    Thanks!!

  • Downrange – Fort Thomas Kentucky.

    Copied directly from BB:

    BACKBLAST 8/14/2023
    AO: The Armory
    PAX (10): @Eva, @Golden, @Tommy John, @Grinder, @Number 5, @Soprano, Heist DR Richmond VA, @Sparky (Proud Papa), @Olaf FNG, @Pappy QIC

    Humid morning but cooler weather coming. Rain held off for a great Beatdown focused on legs.

    Warmarama
    12IC Abe Vigodas (aka Don Quijotes)
    12IC Willie May Hayes
    15IC Grass grabbers (aka Cherry Pickers)
    15IC Imperial walkers

    The Thang – We circle up mid field with our coupons and Moseyed a lap to get blood flowing. It was leg day, so did circuit sets as follows:

    Circuit 1
    20IC Copperhead squats with coupons
    Overhead carry coupons to bleacher stairs
    10IC Single leg coupon calf raises
    Flapjack and we did opposite leg
    Went back to mid field and repeated for total of 3 sets.
    Cinderblock was not allowed to touch ground or else 5 burpees – No burpees were done!

    Mosey a lap

    Circuit 2

    10-15CC Pillow humpers on pole vault pit mat. Partner A lays face down on mat with legs hanging off knees down. Partner B pushes on legs providing resistance as Partner A does leg curls. Swap Partners and repeat.
    20IC Cinderblock hip thrusters
    We repeated this round for 3 sets.
    We were 5 and 5 on two sideline benches. The little guys did the thrusters without their coupons so they had a penalty at the end of 10 burpees.

    We ended with 5 min ab routine doing the following 30 seconds AMRAP:
    Ankle taps
    Reach thrus
    Left elbow to right knee
    Right elbow to left knee
    Leg lifts
    Scissor kicks
    Right hand to left toe
    Left hand to tight toe
    BBSU
    Superman

    Announcements

    TAPS: Thankful baby Roadie arrived and all are doing well. For more babies among our PAX families.

    AISISOMSA
    1-2-3-F3

    @Dumbbell – Sorry that I forgot to take a pic.