Author: The Carpenter

  • Crush it!

    7 warriors returned to the original location of The Creek for one more skullcrushing party that went something like this…

    Mosey around the church building and around to the side parking lot.

    COP All IC – 50 SSHs, don quixotes, helicopters, arm circles, 10 crab cakes, 10 imperial walkers, 50 LBCs

    Mosey to the front corner of the church building

    Four Corners

    • first corner 5 burpees
    • second corner 10 squats
    • third corner 15 two-count mountain climbers
    • fourth corner 20 WWII sit-ups

    Mosey to the pavillion

    Crush It!

    • 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins IC
    • 10 skullcrushers on way, 10 skullcrushers the other way, 10 incline merkins IC
    • 15 skullcrushers on way, 15 skullcrushers the other way, 15 dips IC
    • 20 skullcrushers on way, 20 skullcrushers the other way, 20 LBCs IC
    • 15 skullcrushers on way, 15 skullcrushers the other way, 15 dips IC
    • 10 skullcrushers on way, 10 skullcrushers the other way, 10 incline merkins IC
    • 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins

    Mosey to the front grassy area

    Tunnel of Love – crawl toward the crosses

    Mosey to the flag

    • 10 flutter kicks IC
    • 10 American hammers IC
    • 10 freddy mercuries IC
    • Superman

    Numberama, namerama, Announcements, YHC took us out.

    Announcements

    • Ultimate frisbee at DaVille on Tuesday
    • Convergence on Saturday, July 3rd at Dogpile at 7am
    • Summer tour starts Thursday, July 1st

    NMS

    The PAX returned to the original location of The Creek for one more Q by The Carpenter in that location. The PAX reflected on the many memories from this original AO location – Emoji taking a dump in the woods, the PAX bear-crawling around the entire building, 2.0s joining us (one morning with PAX from 7 decades – that’s a lot of hate and respect!) and other fun memories.

    YHC took the PAX back to the pavilion to relive the Skullcrusher days that were inspired by a trip down to F3 Houston back in 2015. That exercise doesn’t disappoint and the PAX crushed the skullcrushers.

    Spit fought through the whole workout and modified in light of his finger. The PAX welcomed Mile High. He has heard about F3 for years and decided to post before YHC left town. Mile High is from the same neighborhood as YHC and Opus so he will carry on the “island” representation (talk to Opus for the reference).

    Thank you for letting me lead!

    The Carpenter

  • Pile It On (one last time)!

    *** YHC’s phone did not record the namerama so I am missing a ton of names. Please leave comments with names of the PAX who were there and that I missed in the list

    26 RVA warriors stormed into Dogwood Dell to join in one last workout party for The Carpenter that went something like this…

    Mosey to field near the Carillon

    COP All IC – 100 SSHs, don quixotes, helicopters, arm circles, 10 hand-release merkins (HRMs), 10 crab cakes, 10 HRMs, 10 imperial walkers, 10 HRMs, 50 LBCs.

    Mosey to Byrd Park pond with the fountain

    HRM Circuit

    • Partner up – one partner heads in one direction while the other heads in the opposite direction around the pond
    • 3 HRMs for every light pole
    • 5 boo yah merkins when you and your partner cross paths
    • Finish the circuit and go find your partner until you both finish

    Triple Check – run up/down the hill to the old Columbus statue, balls to the wall, dips

    Mosey to the flag – hold 6 inches until the PAX arrives

    • 10 IC flutter kicks
    • 10 IC American hammers
    • 10 IC freddy mercuries
    • superman

    Numerama, Namerama, Announcements, YHC took us out

    Announcements

    • Convergence at Dogpile on Saturday, July 3rd (note: not July 4th) at 7pm
    • Summer tour kicks off this Thursday, July 1st
    • Town hall meeting this week
    • Other announcements from Dr. Tryhard but I can’t remember them… please add to comments

    NMS

    Today was a significant day for YHC as he finished up his F3 RVA time with the Q. Dogpile has always been a special AO since YHC remembers how much he struggled the first time he came to Dogpile in March 2016 and Sippy Cup’s workout destroyed him. It felt great!!

    YHC has always had an uncanny liking of SSHs and the 100 SSHs “tradition” started on his one-year anniversary Q at Dogpile. It only seemed right and necessary to bring that back one more time.

    The PAX went to work not only on the 100 SSHs IC but also throughout the whole time. The HRM Circuit provided an opportunity for YHC to make amends for wrongly calling out “every tree” instead of “every light pole” a few years ago during a similar workout. The PAX crushed the SSHs and completed it it faster than YHC had anticipated. The mumble chatter was strong throughout.

    YHC took moments throughout the Q to be grateful for the PAX and the different spots around the Doppile AO.

    I cannot thank God enough for F3 and for each of the men who have invested in making it what it is. It is true that we “get out what we put in” and many of you reading this have invested time, energy and leadership in F3 RVA. I will miss you and will be thinking of you as I seek to launch F3 North Jersey in the months ahead. My goal is to one day plant a flag in Central Park, New York for a Saturday morning workout/convergence.

    Thank you for letting me lead today and for all that you mean to me.

    The Carpenter

    p.s. Sorry for missing so many names. Please add them in the comments and I will update the list.

  • Donkey Bells (again)

    7 fighters stormed into the Washington Henry elementary school parking lot for a kettle bell party that went something like this…

    Mosey around the parking lot

    COP All IC – 50 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 copperhead squats, 10 hand-release merkins, 25 LBCs

    Mosey to the front of the school

    Donkey Bells

    10 donkey kicks against the wall, lunge across the parking lot to exercise on the grass, exercise and side lunge back to the wall, repeat four times with these exercises

    • 15 halos each way
    • 30 double hand swings
    • 30 sit up presses
    • 30 overhead presses

    Run it back with some variety – 20 donkey kicks against the wall, walk across the parking lot with kettle bell held high to exercise on the grass, exercise and walk back to the wall with kettle bell held high, repeat four times with these exercises

    • 15 halos each way
    • 30 double hand swings
    • 30 sit up presses
    • 30 overhead presses

    Boat Canoes – Chewy led us

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements

    • The Creek is at the original location (New Highland Baptist Church) this Friday for The Carpenter’s final Q at The Creek
    • Ultimate frisbee at DaVille this coming Tuesday – bring 2.0s, friends, anyone
    • Bulkhead is looking to host a gathering at his house once The Carpenter leaves town…

    NMS

    YHC has enjoyed the challenge of the kettle bell workouts ever since his first trip to Circus Maximus years ago with Mudface, Emoji and some others. YHC utilized a Honey Do workout a few years ago (ground hog day) and decided to use it again.

    The mumble chatter was prevalent this morning since Yardsale and Mudface were awake and talkative. It was great to have Glide join the party. The PAX was unsure if Bulkhead was going to show up but he didn’t disappoint. He rolled in just in time.

    The donkey kicks provided some extra challenge to the exercises. Honey Do’s workouts have revealed that everything is more challenging when some donkey kicks are injected into the flow. The donkey kicks provided that extra “fun” again.

    YHC is truly grateful to the PAX and the opportunities that come with leading and participating in F3 workouts. The challenge is out for him to plant a flag in north Jersey and get the party up there.

    ~ The Carpenter

  • The Mountain

    8 climbers showed up for a final DaVille Q for YHC that went something like this…

    Mosey around the green house and back to the parking lot.

    COP All IC – 25 SSHs, 10 helicopters, 10 don quixotes, arm circles, 10 imperial walkers, 10 hand-release merkins (HRMs), 25 LBCs.

    Mosey to the bottom of the bridge hill.

    The Mountain

    Partner up. One partner runs up/down the bridge to the end of the guardrail while the other partner does cumulative exercises:

    • 100 HRMs
    • 200 squats
    • 300 two-count mountain climbers
    • 400 LBCs
    • 500 SSHs

    Mosey to the flag.

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements:

    • 5:30pm gathering tonight (6/22) at PBR in Mechanicsville for a goodbye to YHC
    • Ultimate frisbee next Tuesday morning at DaVille – invite FNGs, 2.0s and anyone and everyone

    NMS

    YHC struggled to get out of the fart sack and over to DaVille for his final Q at this beloved AO. YHC made it just in time and the PAX was ready to get to work. YHC had shared in the Facebook Messenger that this workout would be one of his “favorites.”

    The mumble chatter was cooking during the COP with Lab Rat in the mix. Yardsale contributed his normal amount as well.

    Some of the PAX groaned as we ran over to the base of the bridge/hill. Memories of a workout from a few years ago came back to many and that memory became a renewed reality as we engaged in “The Mountain.”

    YHC shared how he learned the hard way that training was not an option for climbing/summiting the 14,411 Mount Rainier in Washington State 12 years ago. YHC shared how he had to train and learn to keep putting one foot in front of the other in order to grow in strength for the challenging ascent. This workout was “inspired” by that madness.

    The PAX attacked it with vigor, mutual encouragement and tenacity. It appeared that many were stronger than the last time we took on this challenge and that demonstrated the value of putting in the F3 work!

    YHC finished with some words of gratitude to the PAX for 5+ years of DaVille pain, fun and memories. This AO means a lot to YHC since this is where it all began with Lab Rat, Circle K, Abacus and others that March morning in 2016. YHC will never forget the memories of these early mornings in the gloom with some of the best people he has met in his life (and that is no joke).

    Let’s keep pressing on. Let’s keep investing in all three F’s (and sometimes the fourth F).

    See you in the gloom (in Jersey).

    The Carpenter

  • Wild Morning!

    6 fighters shook of the fart sack and stormed into an elementary school parking lot to engage in a birthday hot potato (cake?) carnival that went something like this…

    Spit took the Q

    COP All IC – 21 SSHs, 10 don quixotes, 10 imperial walkers, arm circles.

    “Wild Thing” burpee suicide – Do suicides while song “Wild Thing” was playing and do a burpee every time the singer sang “wild thing.”

    Pick Two took the Q – Mosey to the track. Four corners. Run backwards to the first corner, 20 WWII sit-ups, lunge to the second corner, 10 burpees, run backward to the third corner, 20 hand-release merkins, lunge to the fourth corner, 10 heels to heaven. Repeat.

    Yardsale took the Q – Mosey to the side of the school. “Touch Five Trees” – Partner up. One partner touches a tree while the other holds balls to the wall, Switch. Repeat until five trees touched.

    Wild Thing took the Q – Mosey to the blacktop. “Sevens” with Alambama prom date on side and copperhead squats on the other side. Run to each side.

    Emoji took the Q – Mosey to the playground. Triple check (but do it twice). One person runs to/from the school. The other does flutter kicks. The other does pull-ups.

    The Carpenter took the Q – Crab walk to the blacktop, bear crawl across the black top, mosey to the flag.

    Numberama, Namerama, Announcements, The Carpenter took us out.

    Announcements:

    • Wild Thing’s 65th birthday gathering is tomorrow at his house (10256 Henderson Hall Rd. Mechanicsville, VA 23116) from 2pm until it shuts down. Drop by to give him a hug, a kiss or anything else.
    • Prayers for Bam Bam (Tom Lane) in light of a heart attack on Wednesday morning. He is recovering and may come home today.

    NMS

    Wild Thing’s 65th birthday is today and a lot of respect was given to our F3 brother. Spit led off the hot potato workout by having the song “Wild Thing” blast over a speaker and the PAX doing suicides. Circle K would have been proud.

    The mumble chatter was prevalent and all kinds of references were made to all kinds of topics. The Alabama Prom Dates prompted all kinds of chatter. The PAX always finds a way to burst out in laughter.

    Wild Thing is an inspiration to all of us. He has pressed through life’s challenges and hasn’t used age as an excuse to stop posting. We wish him a happy birthday!

  • Baseball is NOT boring

    8 fighters rolled into the place called The Creek for a Friday morning wake-up call that went something like this…

    Mosey to the baseball field and circle up around the pitching mound.

    COP All IC – 50 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 hand-release merkins (HRMs), 10 imperial walkers, 10 HRMs, 25 LBCs, 10 HRMs, 10 copperhead squats, 10 HRMs, 20 hillbillies, 10 HRMs.

    Mosey to home plate.

    Nine Innings of Work

    Partner up. One partner does a set of exercises at the baseball diamond while the other runs to/around the track and back. First partner starts with 1 burpee, sprints a triple, 5 HRMs, bear crawls to home plate and holds plank until the other partner returns. Next partner increase the burpee by one and does the same set of exercises while the other runs to/around the track and back. Continue the sets up to 9 burpees.

    Hold 6

    Line up on the first base line. The person closest to first base takes off sprinting around the bases while the rest of the PAX holds 6 and then does an exercise IC led by YHC. Rotate through the PAX. Exercises included flutter kicks, LBCs, heels to heaven, WWII sit-ups, more flutter kicks, rosalitas (also known as gynos for gynocologist), freddie mercuries.

    Ring of Fire

    Circle up around the pitching mound. Hold plank. Each person does 5 HRMs.

    Mosey to the flag.

    Superman…

    Numberama, Namerama, Announcements, Pick Two took us out.

    Announcements:

    • Convergence on Monday at 7am at Tredegar
    • Next Friday is Wild Thing’s 65th birthday – he will be at The Creek
    • Plans for a going away happy hour gathering for The Carpenter are in the works

    NMS

    YHC played baseball through high school and has heard, “Baseball is boring!” many times in his life. YHC has come to understand that those who say this oftentimes have never played the sport. This is like someone who has never been on a soccer team and has no idea what is going on during a soccer match (things like trying to tie with a 0-0 score and keeping the ball from the opponent).

    YHC decided to provide a “fun” baseball experience. The HRMs on the dusty field led to some dirty shirts and shorts! It added to the fun. YHC attempted to match 9 “innings” with the 9 rotations at the baseball field.

    Mumble chatter was high. Yardsale is a talking machine. Emoji’s energy is unmatched. Bulkhead always has something witty and funny to say. We all missed seeing Mudface.

    It is an honor to lead and YHC will look to lead as many times as possible before departing for Jersey at the end of June.

    SYITG!

    The Carpenter

  • Back to Jersey

    Five warriors shook off the fart sack and landed in the parking lot by 5:30am for a fun fest that went something like this…

    Mosey to the blacktop. Stop on the map of the United States. Mosey around the school and cut back through and back to the black top.

    COP All IC – 25 SSHs, 10 don quixotes, 10 helicopters, arm circles, 25 SSHs, 25 LBCs, 25 SSHs, 10 hand-release merkins (HRMs), 25 SSHs.

    Back To Jersey – Triple Check

    1. Run across the field, run around the track and back to the black top
    2. Lunge the length of the black top and back. 10 squats on each side.
    3. Bear crawl the width of the black top. 5 HRMs. Crab walk back. 5 HRMs.

    6x6x6

    Circle up. Hold feet six inches off the ground for six seconds. Exercise IC.

    Six LBCs, six heels to heaven, six american hammers, six WWII sit-ups, six freddie mercuries, six rosalitas.

    6x10x10

    Repeat the same series of exercises with holding six inches for ten seconds and doing 10 IC of each exercise.

    Mosey to the flag

    Numberama, Namerama, YHC took us out.

    NMS

    Spit called out YHC to take the Q with the goal of having Emoji rejoin the PAX. YHC took the Q. Emoji showed up. The PAX was fired up!

    YHC shared a few weeks ago the update that he is going to serve a church in New Jersey at the start of July. The church is his home childhood church in New Providence, NJ.

    YHC took the PAX to the map of the United States on the blacktop and pointed to Jersey. YHC shared that he was born in Jersey and has ended up back in Jersey at multiple junctures in his life. He is going back again.

    The Triple Check took this theme as the PAX ran away from the blacktop but came back to the point of Jersey. The PAX went to work and knocked it out.

    YHC experimented with something new called the 6x6x6. This proved to be a good round of exercises for the finish and will be used again in the future.

    Emoji brought his normal energy to the morning! He hasn’t lost anything after 14+ months away from F3. The rest of the PAX rallied around him and the morning was a strong one all around!

    YHC is going to miss F3RVA. The last 5 years have provided countless memories with the PAX both in DaVille and all over the Richmond area. The closest AO to New Providence is an hour away in Princeton, NJ so YHC is going to be looking to plant some new AOs in the Garden State!

    See you in the gloom!

    The Carpenter

  • 5 Years in DaVille!!

    Around 5 years ago, the hard launch of DaVille took place on Tuesday, May 22nd 2016 (https://backblasts.f3rva.org/2016/03/22/sucking-wind-at-daville/)

    The PAX gathered at DaPile for a celebration, reunion and beatdown all in one! 12 warriors leaped out of the fart sack to show up at the Atlee High School (not Chickahominy Middle School thanks to a location change a few years ago) for a celebratory fun fest that went something like this…

    Spit took the Q

    Parking lot tracers (in honor Lab Rat) and then mosey to a grassy COP spot.

    COP All IC – 25 SSHs, 10 don quixotes, 10 hillbillies, arm circles, 25 LBCs, 20 merkins.

    Mosey to the basketball court

    Suicides (in honor of Circle K) – 1) normal suicide, finish with 25 LBCs 2) burpee suicide, finish with 25 LBCs 3) reverse suicide, finish with 25 LBCs

    The Carpenter took the Q

    Mosey to the bus loop.

    Partner Four Corners – partner up, one partner does a four corners around the bus loop (5 burpees, 5 two-count mountain climbers, 5 hand-release merkins, 5 dips) while the other is doing LBCs.

    Reverse Partner Four Corners – same partner, one partner does a four corners in the opposite direction around the bus loop (10 burpees, 10 two-count mountain climbers, 10 hand-release merkins, 10 dips) while the other is doing Dying Cockroaches.

    Mosey behind the softball and baseball fields all the way back to the football field parking lot.

    Opus took the Q

    Mosey to the hill.

    Partner up – One partner runs up/down the hill while the other works on 100 squats, 150 LBCs, 200 merkins – take turns and increase.

    Opus called time and the PAX moseyed back toward the SF and stopped multiple times with various exercises.

    Numerama, Namerama, Announcements, Opus took us out

    Naked Mole Skin!

    The Carpenter fondly recalled that first F3 morning nearly 5 years ago when Abacus told him to show up and stop talking about “this F3 thing and actually join up and DO IT!” The Carpenter went to the wrong location on 3/22/16 because the pin on the F3 app pointed to the middle school. He remembers a morning unlike any other and that started his F3 journey. Circle K had the Q that day. Lab Rat was talking and making the experience more fun in the process. Abacus was intense (big surprise). The others supported and we started what has become a strong set of AO’s here in DaVille.

    The PAX was ready to get to work on this last pre-daylight savings time workout. Spit featured some of the finest exercises of the DaVille years with parking lot tracers, a classic COP and suicides.

    The Carpenter took the PAX to the bus loop because that is where he met up with the PAX years ago. He brought back the four corners (though different exercises) and added a change with having partners with one staying to do LBCs or Dying Cockroaches at the entrance. The Carpenter recounted a time when 5-6 of us were doing some exercise there in the dark when a police car turned in and we all rolled out of the way to save our lives. Fortunately, we did not have that happen this morning!

    The plan was to take the PAX to the hill behind the football field. The Carpenter thought he could take the PAX on a more direct route by going behind the softball and baseball fields… WRONG! That was a LONG mosey and it included treacherous holes, ravines and other challenges. The word is that Trout tried to capture a beaver or something along those lines and he smashed into the baseball field fence.

    Mudface and No Idea pressed through the run and caught up. The report is that they simply listened for Lab Rat’s voice and followed the sound through the wilderness until they reconnected with us!

    The Hill in the back provided a good challenge and the PAX noted how the whole area had been cleared out. We anticipate more visits to The Hill in the near future!

    In the end, the PAX put in the work and was rewarded for another “push yourself, don’t hurt yourself” and “you vs. you” workout.

    F3 is unlike anything else. It is a gift.

    Let’s keep this gift alive and well.

    Let’s EH some more guys (sad clowns) who make excuses but not positive changes in their lives.

    Let’s encourage one another when we slip back into those tendencies.

    Life is hard.

    We need encouragement, challenges, laughter and ample beatdowns to keep things moving forward and maintain hope in the midst of all of life’s challenges that are coming our way.

    SYITG!!!!

    ~ The Carpenter

  • Another Hot Potato

    6 warriors landed in the Atlee High School parking lot and launched into a hot potato fun-filled series of insanity that went something like this…

    The Carpenter took the Q – Mosey to the bus loop

    COP All IC – 50 SSHs, 10 helicopters, 10 don quixotes, arm circles, 10 HRMs, 10 crab cakes, 10 HRMs, 25 LBCs, 10 HRMs

    Bulkhead took the Q – Mosey to the middle school basketball courts

    Pull-ups and merkins – 1 pull-up, 2 merkins and then increase by 1 pull-up and 2 merkins up to 7 pull-ups and 14 merkins

    Helix took the Q – Mosey back to the bus loop

    11s – 1 merkins on the sidewalk of the inner loop, hop on one leg to the island, bear crawl across the island, hop on one leg to the far sidewalk, 10 jump squats… crank that out until 10 merkins and 1 jump squat.

    Fabio took the Q

    Run the bus loop, 20 seconds of people’s chair, 20 WWII sit-ups, repeat.

    Mosey back to the start.

    Numberama, Namerama, Announcements.

    The Carpenter took us out.

    Announcements: Team race in DaVille scheduled for April 24th. Spit will be sharing more details. Continued prayers for Bleeder in light of the loss of his Mom.

    NMS

    The PAX pushed hard throughout the hot potato. The Carpenter has been missing all of 2021 and he led the COP with some of his favorites. Bulkhead took the PAX to the pull-up bars and issued his favorite set of beatdown exercises. Helix elicited grunts and groans as he shared the 11s across the bus loop island. Fabio kept the PAX moving and finished the morning well. It was a great morning all around!

  • Hand-Release December

    12 fighters stormed into the Atlee High School parking lot for a fun-filled December kick-off morning that went something like this…

    Mosey to one of the fields behind the high school.

    COP All IC – 50 SSH, 10 Don Quixotes, 10 Helicopters, 10 Hand-Release Merkins (HRM), 20 Imperial Walkers, 10 HRMs, 15 Crab Cakes, 10 HRMs, 30 LBCs, 10 HRMs

    Mosey down the road to the far end of the football field parking lot. Plank for the six. 10 HRMs upon full arrival.

    Four Corners – Bear crawl to the first corner, 10 jump squats, Run to the second corner, 10 heels-to-heaven, Crab walk to the next corner, 10 broad jump burpees, Run to back to the start, 10 two-counter flutter kicks

    Mosey to the football field entrance.

    Touch a Tree – Touch a tree, return to the start, 5 HRMs – repeat this touching a different tree with decreasing the HRM by one until down to 1 HRM.

    Mosey on the road back to the flag. Stop to do 2 HRMs at every speed bump.

    Numerama, Namerama, Spit took us out

    NMS

    YHC has not led a workout in many months but saw the Q sheet open for DaVille and decided to take it. The PAX seemed to enjoy cranking out 50 SSHs IC in the COP like nothing had ever changed. The mumble chatter was strong at the start but seemed to die down quickly after the HRMs started going.

    Fabio showed Crab-walking skills during the Four Corners but that wasn’t going to stop Spike from catching up after the broad jump burpees. The PAX went to work and knocked out the workout.

    It was a “hand-release December” start today and it felt great to be out there with the PAX!