Before the holidays hit, we are going to do a Hump Day Happy Hour down here on the south side. Hoping to get a good group together to have some cold beverages and enjoy some 2F as we continue to EH more PAX members moving into the winter months. If you can, please bring someone new, F3RVA is growing and we love getting new PAX members. Below are details!
Weds Nov 15th — 7:30pm
Sedona Taphouse – Westchester Commons
15732 WC Main St. Midlothian VA 23113
The PAX double digits (10) for the first time in a few weeks as the brisk morning got started at SOT this morning!
The Thang
10 guys, Grab a Cinder Block and Mosey to the track
COP-
SSH x20
DQ x 10
Helicopters x 10
Copperhead squats X 10
Merkins x 10
LBC x 15
Mosey to left side of track
Dora #1
Partner up, First Partner Runs Length of the track while second Partner Does exercises, total as a team
Exercise 1 – 100 Curls with Cinder Block
Exercise 2 – 200 Shoulder Presses with Cinder Block
Exercise 3 – 300 Tricep extensions with Cinder block, Modified to to 100 ( sorry YHC thought it looked good on paper)
Mosey to Tennis courts
4 Corners
10 WWII
20 Monkey Humpers
30 Mountain Climbers
40 SSH
Mosey back to Track where Cinder blocks are
Dora #2
Exercise 1 -100 Cinder Block Squats
Exercise 2 – 200 Jumps over Block
Exercise 3 – 200 Heels to heaven with Block as anchor
Plank up
Partner up again, between the 2 partners, 100 more bicep curls total, partner planks while other curls
Mosey to Flag
SSH x 10 to complete
Numberama, Namerama, McRib took us out!
Announcements:
Circle K is Q for Breaking bread, reach out to him if you would like to contribute and assist
Hampton Roads Convergence – Nov. 11th
MS
YHC had a long biz trip yesterday and had plenty of travel time to think of what we could accomplish this morning. Knowing we still had some cinder block in the New Market hood from construction, YHC decided to use them while we could. Once the first Dora began, it was clear that on the triceps, there needed to be a modification, appreciate the PAX for pointing that out. Mumblechatter was at a minimum during the Dora’s. ill take that as a compliment. Great to have Ram Man back out as well, who is definitely on the Wilson train of running sucks, but after reading Tuesday’s No Toll BB, Does Wilson really hate running? Great to have Rosco back as well as Tatu back from his business travels! Rosco is in RVA permanently now and is looking to not only hit more AOs, but possibly create a few new ones close to where he is living (Rosco I will let you disclose the area), the EH-ing has begun, lets help him out and continue to grow! Strong work by all, way to push through with the Cinder blocks today, Honor and a privilege to lead this group today!
As the clock struck 530, 7 PAX members emerged from their warm vehicles to step into the cold chill of Timberwolf. With the promise from YHC that he would do his best to keep them dry, they were off.
COP
SSH x 20
Helicopters x 10
Copperhead Squats x 15
DQ x 10
Merkins x 10
LBC x 10
WWII x 10 OYO
The Thang
Mosey to the Bus Loop
8 Light poles – Each pole Increase the exercise by 2reps all the way up to 16, Wait at the 8th Pole we will repeat backwards decreasing by 2 reps
Round 1
Exercise 1 – Incline Merkins
Exercise 2 – Box Cutters
Al Gore – Then do one version of Love Hill with Partner, (Run, Bear Crawl, Broad Jump Burpee, Lunge, Length of Parking lot until Complete)
Round 2
Exercise 1 – Carolina Dry Docks
Exercise 2 – WWIIs
Al Gore – Then do one version of Love Hill with Partner, (Run, Bear Crawl, Broad Jump Burpee, Lunge, Length of Parking lot until Complete)
Round 3
Exercise 1 – Dips
Exercise 2 – Freddie Mercuries
Al Gore – Then do one version of Love Hill with Partner, (Run, Bear Crawl, Broad Jump Burpee, Lunge, Length of Parking lot until Complete)
Complete Lap around the School to Flag, and complete 10 SSHs to finish.
Numberama, Namerama, YHC Took us out
Announcements –
Breaking Bread Next week – See Hardwood if you would like to join and help.
2nd Hour workout this Saturday at Dogpile with Upchuck,
2.0 Puppy Pile Sat at 7am
Hampton Roads Convergence on Nov 11th – Lets go get the Ghost Flag back!
MS-
As PAX emerged from their cars this morning, the consensus was clear, it was cold! No pre workout mile from Gumbo, who i’m sure will get it in later today to stay on pace with the monthly challenge. Great to see Bobber roll in this morning, only to find out that McRib and Carmen fartsacked on him and he was solo in the clown car. New Market held strong with 4 PAX members posting, even though the cold weather wanted to keep some from joining. Mostly quiet PAX this morning until Mr. Roper asked why we have an Al Gore exercise but not a Bill Clinton, several demonstrations were suggested as what that might look like, trust me, none would get approved by corporate. Chatter picked up from there, mainly due to the fact that the bodies started to warm up and blood started to flow. One thing I believe we can all agree on is bus exhaust has a bitter taste early in the morning! Great work by all to stay alert as buses came and went. Strong work by all this morning, shout out to Gumbo and Sparky for being out front all day and setting the pace. Honor to lead this group and cant wait to do it again!
Marmaduke
Thunder and Lightning and the late downpour didn’t stop 6 brave souls from making it out to SOT this morning.
The Thang:
SSH x 20
Copperhead Squats x 15
Arm Circles – Welcome McRib (Lifo)
Merkins
Helicopters
Mosey to Track
Track Style 11’s
1 Carolina Dry Dock run 100, 10 WWIIs run 100, continue around track 100s at time….Complete the 11s, total 5 laps around the track
Plank
Lunge halfway 50 yards
Triple Check – Run 50 yards and back, Dips, Flutter Kicks
Mosey to Tennis courts – 2 rounds of 4 corners
Round one – 10 Merkins, 20 Monkey Humpers, 30 LBCs, 40 SSHs
Round two – 10 Burpees, 20 Monkey Humpers, 30 LBSc, 40 SSHs
Circle up – Burpee Ring of Fire
Back to the Flag
Numberama, Namearama, Wilson Took us out!
MS-
It was a morning filled with thoughts of the rain could hit at any minute with the numerous thunder and lightning combos the PAX experienced this morning. The track 11s were new and of course Rosie, Honeymoon, and McRib shot out of their cannon and crushed them. Wilson, Beaker and YHC crushed them as well, all the while Wilson convincing YHC why running sucks, especially when its lightning. With 10 mins to go, the rain finally arrived just in time to make sure any body part that was not wet, certainly did not stay that way. Great work by all today, honor to lead this group as always. Also great to see Beaker back out representing New Market for the 3rd time in just 7 days, great work!
On a beautiful Saturday morning in the RVA, 22 PAX showed up to see what YHC had in store for his DogPile VQ.
The Thang-
COP
SSH x 20
5 Burpees (YHC Celebrated his 5th anniversary with his M last night)
DQ x 15
Copperhead Squats x 15
5 Burpees (Honeymoon asked for them)
Helicopters x 15
LBC x 20
Mosey to Field
Triple Check – Run is length of field and back, Monkey Humpers, Freddie Mercuries
Al Gore When finished
Mosey
Triple Check – Touch a tree (8,10,12), Wall Sits, Flutter Kicks
Plank when finished
Mosey to Ampitheater
11s – Decline Merkin at the bottom, Dips at the top
Al Gore when finished – Arm Circles to finish
Circle up in the grass –
Merkin Ring of Fire
Partner up, between each partner do 58 Burpees for the 58 lives lost in las Vegas
Mosey to Flag
1 Minute straight of SSH to finish – Thank you Hardywood for counting & Goldberg for timing.
Numberama, Namerama, Flatline took us out!
MS-
YHC had been anxiously awaiting the time where he could step up and attempt to Q at Dogpile, and when he saw it was open last week on the Q sheet, it was the perfect opportunity. As the PAX took off this morning, mumblechatter was extremely high, and plenty of jokes pertaining to YHC anniversary the night before were flying. Special shout out to LabRat and Viral for mowing the grass at the Amphitheater, it is truly appreciated fellas! Welcome to FNG Dry Dock, great job this morning brother, hope to see you back out again soon! YHC had hoped to get to the rusty cage for some pull-up action but the sun did not grace with it presence in time, no need to run down there in the dark. Thank you all for honoring the lives lost this past week in Vegas, YHC really appreciates it. Again there was plenty of mumblechatter, I did not pick up on it all so please feel free to share anything I have missed. It was an honor to lead this group this morning, strong work by all!
Nine bodies arose from the Fartsack this morning to get this Thursday underway! After the short mosey to the back of the school, COP was underway, then out of the darkness, here comes McRib – glad you made it out buddy!
The Thang
COP:
SSH
DQ
Copperhead Squats
Helicopters
Merkins
LBC
Mosey to the Football field
The Beast – 100 yards, 6 reps every 25 yards, up and back is 1 rotation, total of 6 rotations
Exercise 1 – Merkins
Exercise 2 – Monkey Humpers
Exercise 3 – LBCs
Exercise 4 – Mountain Climbers
Exercise 5 – Freddy Mercury
Exercise 6 – Burpees
Lunge for 25 yards
Mosey to front of school
Triple Check – Run, Incline Merkins, Dips
Mosey to Flag
Mary – Alabama Prom Dates, Hello Dollies
Merkin Ring of Fire
COT
Numberama, Namearama, YHC took us out!
Announcements –
Sept. 30 – Convergence
BRR Next Week
ReeceStrong 5k the hardway – Crab Picking at Circle K’s
MS-
It was great to have 9 PAX for a AO that is only 3 weeks old, strong work fellas! This was YHC first time leading the Beast and I’m glad it went off without a hitch. Thanks to Honeymoon and Sparky for running a little extra to put out the cones out and Tatu for picking them back up. All the PAX crushed it. YHC does apologize for the length of the run during the Triple Check. I totally misjudged how large the parking lot was, still not sure why a middle school needs that much parking, anyway after some modification on everyones part we were all good. Total distance was just over 2 miles for the day. Honored to lead this group of men this morning! Have a blessed day, please keep Houston in your prayers!
Marmaduke
Seventeen brave warriors made the trip south to the opening of the new SOJ AO. With the opening of a new AO, Sparky was elected by the New Market Crew to take it as his Virgin Q, and he was certainly up to the challenge! Once the garbage truck cleared and McRib could safely park, the PAX headed out into the darkness of Timberwolf!
The Thang-
COP –
SSH x 10
Jump Squats – 10
Lunge Stretches
DQ x 10
Grab a sand Bag and Mosey
Tabata Circle on Track- 6 exercises. 20 Seconds on, 10 off, 8 Rounds at each Station
Station 1 – Medicine Ball Slam
Station 2 – Sand Bag Shoulder Press
Station 3 – Sandbag on Shoulders Jump Squats
Station 4 – Side Hop Burpees
Station 5 – Overhead Sandbag Triceps
Station 6 – Merkins
In Between Sets 1 and 2 – 4 man Tire Flips and 4 Man Tire pull
In between sets 3 and 4 – Mosey around track with sandbags, each Pax member up and down hill with bag twice
In between sets 5 and 6 – Plank Variation
Mosey to Flag – Numberama, Namerama, and Honeymoon took us out!
Announcements :
MS –
With the announcing of the new AO the past few weeks as well as the Ghost Flag up for grabs, Sparky was curious as to how many PAX would show up for his Virgin Q. 17 strong to start at Timberwolf is awesome, great job by all the PAX who showed up to support it! COP carried a little extra sting to it this morning, and not because the lunge stretches hurt, its because Shakedown took a wasp sting to the arm. After stomping the wasp to death, Shakedown promptly told us he’s had bad reactions to stings before and we may want to keep an eye on him throughout the morning to make sure he is breathing ok. He made it through the workout, but nobody’s breathing was fine after the beatdown. (Shakedown please make sure you comment so we all know you made it home safely). Tons of mumble chatter on how large the new AO is, everyone enjoyed some of the Old School hits that played during the Tabata rounds, and who knew, with no more CDs being bought these days, Alexa skips sometimes too….Anyway, lastly a huge shout out the Tuckahoe Crew, you guys came strong with clown cars and captured the Ghost Flag! We look forward to seeing where it shows up next so we can try and grab it back! Strong Work men, have a great day!
Marmaduke
On a very muggy Tuesday morning 16 regulars, 1 returning nephew, and 3 FNGs rolled into No Toll to start the day off right!
How it went down:
COP –
SSH x 20
DQ x10
Copperhead Squats x 10
Helicopters X 10
LBC x 20
Mosey to Pavilion –
Triple Check #1 – Run, WWII Sit-Ups, Decline Merkins
Mosey around field Once, Back to Pavilion, Switch Fields
Triple Check #2 – Run, Catalina Wine Mixers, Dips
Mosey to front field, and do a lap
Triple Check #3 – Run, Calf Raises, Incline Merkins
Mosey to baskeball cout
Numberama, Namerama, YHC took us out
Announcements:
MS-
As 5:30 was approaching the headlights kept coming in to No Toll, and to end up 20 guys there this morning, was absolutely awesome! With that many PAX members there it was hard for YHC to keep up with the all the mumble chatter, but it was good to have PAX members back from vacation, PAX members back who haven’t been there in a while, and of course 3 new FNGs, welcome Jenny Craig, Reservoir, and Homer! Also, DK brought his 12 yr old nephew, TurnCoat, who is in town from Philly, but somehow is a Giants fan, good luck with that. Turncoat was eager to get back out with the PAX since he first joined DK last summer at a workout. Great to have him out and he most certainly killed it. Also shout out to Mr. Roper, 2 of the 3 FNGs were EHd by him. Thanks for entertaining the Triple Triple this morning, and also thanks to Honeymoon for pointing out that we only did 2 suicides instead of 3. Strong work by everyone! See you in the gloom!
Marmaduke
Six Strong showed up at Twin Team this morning to defeat the Friday Fartsack. One was breaking off for a run and one showed up from a pre-workout run, and one was well….. lost.
How it went down:
Long Mosey to the High School
COP –
SSH – 20
Helicopter – 15
DQ – 10
Copperhead Squats – 15
Mosey to bottom of High School to Tennis Courts
11s
Merkins
WWII Sit Ups
Mosey to Parking Lot
Dips – 15 Reps x 3 Sets
Double Check – Team up, PAX runs, 1 PAX does Catalina Wine Mixers
Mosey
Wall Sits – 60 Seconds x 2
Pole Smoker, Hold at 6 inches – 60 Secs x 2
Mosey to Hill
As a group, Run up the hill do 3 Burpees run back down – X 3
Mosey to Flag
60 Secs of SSH
COT – Numberama, Namerame – YHC took us out
Announcements –
SOJ takeover next week. And SOJ (the New Market crew to be exact) now has possession of the Ghost Flag so look out for its next posting.
First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116) for drinks. M’s and 2.0’s welcome to join
Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.
PuppyPile (name pending with Corporate) – 2.0 workout at DogPile is the 3rd Saturday of the month (8/19 this month) — see Marv for details.
MS –
As YHC and Honeymoon greeted BFG upon arrival, we were also greeted with the sounds of a minivan screaming through the parking lot and abruptly stopping. At first Honeymoon wondered if it was DK with a new 4 legged critter to release, but very quickly he was sadly mistaken. School is starting back up and apparently the custodian is back on the clock and not very happy about it. We learned that he was headed to work, he had bills to pay and didn’t have time to mess with whatever we were doing in his parking lot. The PAX wished him well and told him he was always welcome to work out with us if he would like, but it could be a tough EH, maybe we stick Wilson on him. Anyway, once the morning laugh was taken care of, Gumbo strides into the AO after a pre workout run to join the PAX to make it an odd 6, well eventually. Honeymoon took off on his run as the remaining 4, yes 4 for now, took off to sweat in the humid morning. MumbleChatter was great, always great to hear the PAX learning about other members, their past and current lives. If you haven’t had a chance to run with Mr Roper, I encourage you, it will be well worth it if you can talk and run at the same time. As the PAX mosey to the last stop on our route this morning, Gumbo yells out “Flipper, we are over here”! As we look up in the gloom there is Flipper dripping with sweat and a smile on his face, “where the hell have you guys been”? Being a few minutes late, Flip could not find the PAX for the first 40 mins this morning, but a huge shout out to him for running, stopping for exercises, and exploring until he did find us. Great job Flipper! If you need a tour of Twin Team, Flipper is your guy! Strong work by all, BFG, Gumbo and Mr Roper all brought it this morning! Honeymoon knocked out 5+ miles in his BRR prep, strong work! Pleasure to lead this group! See you in the Gloom!
Marmaduke
As the search for a new Thursday AO has begun for the SOJ PAX, the New Market crew assembled at 5:30 in the lower half of the neighborhood for a Tabatta beatdown from Sparky that will not soon be forgotten!
How it went down:
COP – SSHs, Squat Stretch (sure there is a different name) short Mosey
8 Round Tabatta: PAX Exercises for 20 secs on and 10 secs of rest (8 times consecutively each station)
Station 1 : Jump-Rope
Station 2: Burpee – Side Jump – Burpee again – Repeat
Station 3: Medicine Ball Slam
Station 4: Merkins
Station 5: Sandbag Cling Overhead Press
Station 6: Overhead Sandbag Tricep Extension
Station 7: Medicine Ball American Hammers
Station 8: Prison Squat Jumps
Numberama/Namearama/ Wilson took us out!
MS-
So as the search continues for a new Thursday SOJ AO, Sparky stepped up to to the plate to offer up the Tabatta style workout for the PAX in New Market. Hats off to Sparky for not only taking the Q but to bring all of the needed equipment for the day, including filling the sandbags pre-workout. It goes without saying that we need to find an AO fast because that beatdown was intense. Mumblechatter was great as all the PAX put in work this morning. Great job by all!
If you have any suggestions for a new AO please feel free to share, open to all suggestions and grateful for the input given!
Marmaduke