Author: The Carpenter

  • Dave & Busters “Gift”

    9 warriors stormed the still ‘new’ AO and engaged in an early-morning party that went something like this…

    Mosey to one of the basketball courts or some kind of black top.

    COP All IC – 25 invisible jump ropes, Don Quixotes, arm circles, 20 hillbillies, 20 tempo LBCs, 15 copperhead squats, 10 plank jack merkins.

    Mosey to track

    Run for 1 minute and stop to do an exercise based on the many-sided object from Dave & Busters that had an exercise with number of reps on each side.

    • 20 lunges
    • 30 SSHs
    • 30 mountain climbers
    • 20 burpees
    • 30 jump squats

    Mosey to the middle of the school building

    Bear Climb Up and Run Around

    Partner up. One partner bear crawls up the steps and then runs around the temporary school room. The other partner exercises.

    Cumulative exercises with the following:

    • 50 donkey kicks
    • 100 merkins
    • 150 squats
    • 200 LBCS
    • 250 SSHs

    Mosey to the front of the school building.

    Circle up – All IC

    • 20 Freddie Mercuries
    • Super Man
    • 20 flutter kicks
    • 10 HRMs

    Numberama, Namerama, Announcements, Emoji took us out.

    Announcements:

    • NO EXCUSES WORKOUT – 6/22 – 7:30 am at the Milestone clubhouse parking lot in Mechanicsville
    • Summer tour

    NMS:

    YHC hasn’t been to The Anvil yet but he signed up to Q in light of a need. YHC arrived near 5 am to scope out the area and quickly saw multiple opportunities for “fun” and pain. The COP brought more ridiculousness from Emoji and it is more than expected at this point. There is no one like him!

    YHC brought a multi-sided object from Dave & Busters that had exercises on each side (can’t remember the number of sides). YHC took the PAX out to the track and timed a minute run before each exercise. The PAX seemed to enjoy the uncertainty of what exercise was coming next.

    The move to the inside part of the campus school brought many cheers in light of the rain. The PAX went to work and knocked out the exercises. Byproduct and Marco Polo took no prisoners.

    All of the PAX pushed hard and benefited from their investment of energy. This AO is the real deal and there is ample opportunities for challenges going forward.

    The Carpenter

  • June 12th Pain

    The PAX stormed the parking lot with their kettle bells and engaged in a fight that went something like this…

    Mosey to the back of the school building and then out to the middle of the track.

    COP All IC – 25 SSHs, arm circles, don quixotes, 10 copperhead squats, 10 carolina drydocks, 10 tempo LBCs

    Mosey to the steps behind the school building.

    Run and Lift

    Partner up. One partner runs to and around the track while the other exercises. Go through the run/lift cycle 2x.

    Exercise #1 – Walk up the steps, lift the kettle bell, walk backwards down the steps and lift the kettle bell

    Exercise #2 – Sit-up presses

    Exercise #3 – Snatch

    Mosey over to the picnic tables

    Bear and Lift

    Same partners. One partner bear crawls to/from the fence while the other exercises. Go through the bear/lift cycle 1x

    Exercise #1 – Step up and lift

    Exercise #2 – Lawn mowers

    Mosey to the flag

    Numerama, Namerama, Announcements, Emoji took us out

    Announcements:

    • No Excuses Workout – Saturday, 6/22 at 7:30 am at the Milestone community (in Mechanicsville) clubhouse parking lot. The goal is for every member of the PAX to EH at least one guy – invite them and show up with them (drive them to the workout if necessary).
    • Summer tour continues

    NMS:

    YHC seeks to take the Q on June 12th every year in memory of some high school drama many years ago. It was on June 12th that a prom went sour quickly as a girl rejected YHC and lit a fire of bitterness in his stomach. YHC’s goal is to bring a sample of that June 12th PAIN to the PAX every year on this fateful day. YHC tried to accomplish that goal again today…

    YHC rolled into the parking lot a little early to scout out the possible use of the stairs behind the school building and found Spit already there. YHC decided to strike up a conversation with Spit instead of scouting out the scene and went with his memory from the prior week when Yardsale took the PAX on a running tour around the school.

    It looked like it may be a Colonial 70 team (plus Emoji) workout but we were glad to welcome No Idea to the COP. YHC almost face-planted on the way to the track, however, due to a patch of puddles hidden in the grass. Emoji brought his usual exuberance about Don Quixotes and everything else. YHC cannot recall what he said this morning about Don Quixote but he had some commentary on the life and legend.

    YHC chose to mix it up a bit and include some more running/sprinting in the workout this morning as a way to trick some MANNDate muscles that may be used to staying in the parking lot. The PAX pushed through the exercises. The step up to the picnic table benches brought out Lion King references and even some singing from Spit. Very impressive. Pavarotti better watch out for the singing competition! (F3 karaoke competition?).

    Every F3 morning provides a new adventure and this morning did not disappoint!

    The Carpenter

  • Let’s Get To Work

    15 fighters rolled into the parking lot of The Creek, observed the temperature to be 70 degrees and went to work with a carnival that went something like this…

    Mosey to the far part of the parking lot.

    COP All IC – 50 SSHs, arm circles, 10 don quixotes, 2 helicopters, 10 hand-release merkins (HRMs), 10 imperial walkers, 10 plank jack merkins (PJMs), 10 copperhead squats, 10 HRMs, 10 hillbillies, 10 PJMs, 25 LBCs.

    Mosey to the field.

    Field Fun

    Run 100% across the field – 100 SSHs – run back to do freddie mercuries

    Run 75% across the field – 75 one-count mountain climbers – run back to do freddie mercuries

    Run 50% across the field – 50 plank jacks – run back to do freddie mercuries

    Run 25% across the field – 25 HRMs – run back to do freddie mercuries

    Run 10% across the field – 10 burpees – finish with freddie mercuries

    Mosey to the pavilion

    Crush It!

    5 skull crushers one way, 5 skull crushers the other way, 5 derkins, 5 two-count flutter kicks

    10 skull crushers one way, 10 skull crushers the other way, 10 derkins, 10 two-count flutter kicks

    15 skull crushers one way, 15 skull crushers the other way, 15 derkins, 15 two-count flutter kicks

    10 skull crushers one way, 10 skull crushers the other way, 10 derkins, 10 two-count flutter kicks

    5 skull crushers one way, 5 skull crushers the other way, 5 derkins, 5 two-count flutter kicks

    20 skull crushers one way, 20 skull crushers the other way, 20 derkins, 20 two-count flutter kicks

    Mosey to the flag

    Ring of fire – Round 1 with 10 shoulder taps, Round 2 with 10 heels to heaven

    Numerama, Namerama, Announcements, YHC took us out

    Announcements:

    • No Excuses Workout – Saturday, 6/22 at 7:30 am at the Milestone clubhouse parking lot in Mechanicsville
    • Summer tour
    • 5 AOs in Mechanicsville – One for each weekday – Check them out

    NMS:

    The PAX is growing out in DaVille and more guys are engaging. It is exciting to roll into the parking lot and know that the party is going to be a good one. This morning was no exception.

    The COP brought multiple moments of laughter and pain. Opus baited YHC with some hand-release merkins and YHC took the bait. YHC added in one of Opus’ favorite exercises, the plank jack merkins too. Mudface restrained himself and did not blow any kisses toward any other PAX members. That is a great thing since we had a FNG and didn’t want to scare him away.

    It was fantastic to have Chowdah back in the mix and he brought the FNG (along with encouragement from Gigawatt).

    The PAX went to work in the field and knocked out the exercises. They showed themselves to be just as strong, if not stronger, during the skull crushers under the pavilion. YHC called for some directional help from Spit along the way and he helped us “choose our own adventure” in terms of the number and sequence of the exercises.

    The Ring of Fire also brought out the best of the PAX. Mudface’s shoulder taps were legendary and the encouragement flowed like GLOOM sweat all the way around.

    YHC always enjoys the challenge and opportunity to lead the PAX in the gloom and this morning was right up there on the list!

    The Carpenter

  • Preblast – No Excuses Workout

    Preblast – No Excuses Workout

    We are firing up an introductory F3 workout on Saturday, June 22nd at 7:30 am on the day after the longest day of the year.

    Some of the most often used excuses for not coming to a F3 workout are the following:

    • “It is too dark…”
    • “It is too cold…”
    • “It is too early…”
    • “I won’t be able to get to work on time if I go…”
    • “I want to get in shape first…”

    These excuses are all off the table for this workout!

    Why are we hosting this No Excuses Workout?

    The goal of this workout is to provide an introductory experience of F3 – the workout, the camaraderie, the memories and the friendships.

    Where and when is this No Excuses Workout taking place?

    We will gather on Saturday, June 22nd at 7:30 am in the parking lot next to the community clubhouse in the Milestone neighborhood in Mechanicsville (11030 Milestone Dr, Mechanicsville, VA 23116).

    What will we be doing?

    We will have brief introduction to the purpose and vision of F3. We will then launch into an entry-level 45 minute workout that will follow the pattern of a normal F3 workout (warm-up in a circle, engage in a series of exercises, finish together). We will be providing explanations of the exercises and encouragement all along the way.

    Call to Action:

    1. If you have been considering F3 but haven’t come to a workout, then SHOW UP.
    2. If you have been to a workout or a few workouts but haven’t come back, then this is the time to SHOW BACK UP.
    3. If you are part of F3 then invite (EH) guys to come to this No Excuses Workout and SHOW UP with them
    4. If you know of any men who would be interested in engaging in something that can help them with their physical fitness while also providing opportunities for new friends, then tell them to SHOW UP.

    Here is an article from Men’s Health magazine that describes F3 and the benefits of being part of this movement – https://www.menshealth.com/fitness/a25799601/f3-workouts-for-men/

    Here is a link to a description of the “top excuses” for not participating in F3 from one of the guys who helped to start it – https://f3nation.com/top-five-eh-excuses/

    Let’s spread the word.

    This may be something that we try out in other locations too but we are going to start this in DaVille (Mechanicsville).

    Note: This introductory workout will be for guys only. We may consider other opportunities for our children (2.0s) and wives (M’s) another time.

    Let’s see who we can welcome to the team as we seek to share the benefits of F3 with more and more men!

    The Carpenter

  • Pond Dips!

    It truly was sunny and 70 this morning and 13 warriors, including 2 summer tour guys and 1 FNG, rolled into the Atlee High School parking lot to take on a series of challenges that went something like…

    Mosey to the bball court behind the middle school.

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

    Mosey to the sand volleyball court – do 1 4×4

    Mosey down to the pond

    Triple check – 1 person does dips near the pond on a bench, 1 person does heels to heaven, 1 person runs to volleyball court to do 1 4×4 and run back (** audible to two times through instead of three times)

    Mosey to the edge of the football parking lot.

    Run back to the flag with stopping for a HRM at each speed bump.

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements

    • Summer tour has fired up! Let’s go out on tour while also welcoming guests all summer long
    • NO EXCUSES workout coming on Saturday, 6/22 at 7:30 am at the Milestone neighborhood field – Preblast will be posted this week. The goal is to EH guys who have given excuses like “It is too early,” “It is too cold,” “I can’t come on a weekday because of work,” “It is too dark,” “I am not in shape yet…” YHC’s goal is to remove the excuses and open up the doors for EH’ing more guys into the PAX!
    • New AO “The Anvil” is starting on Thursday at Mechanicsville Elementary School

    NMS:

    YHC wasn’t sure if anyone would show up after the Memorial Day beatdown that happened yesterday. YHC was out of town so he missed that fun so he wanted to bring his own version of a beatdown this morning and tackle some new DaVille territory.

    The summer tour brought fresh faces to DaVille in the form of Oyster and Offshore. Phonics has been EHing like a madman at high school track meets and that yielded another FNG who would later be named Marco Polo due to his love of swimming. He agreed to respond with “Polo” every time we yelled “Marco” so that could get interesting and annoying quickly!

    YHC wanted to make the most of the COP while recognizing Lab Rat’s desire to have some form of stretching things out before fully attacking the workout. With the arm circles and don quixotes behind us, we launched into a series of hand-release merkins.

    YHC also wanted to take the PAX to some new territory. The PAX has run by the drainage area (pond) on the road many times and YHC noticed some benches. This triggered the thought, “We need to do some dips by that pond one day.” That day was TODAY. The PAX had a bonus discovery as well when we “found” the long lost sand volleyball court. The court was in terrible shape and had a lot more weeds than sand. It still proved to be a good place to knock out some 4x4s, including trying to mountain climb on sand.

    The PAX pushed through multiple series of the Triple Check but YHC realized that he did not estimate the time well. The run to the volleyball court from the pond was longer than expected. The PAX adjusted well and finished with the run around the back side of the Atlee campus.

    T-claps to all the PAX for supporting MayTag in his return. The PAX rallied back to him and brought him home to the finish.

    As always, Spike and Helix crushed the workout and showed no mercy on all of the exercises. Opus and Spike ran to the AO this morning and they received bonus points for their extra work.

    This summer is going to be a great one for F3RVA. We can all feel it. Let’s continue to engage and encourage one another!

    The Carpenter

  • Parking Lot Tours

    9 adventure-seekers rolled into the parking lot on a refreshingly cool morning for a kettlebell tour that went something like…

    Mosey to the front of the school building

    COP All IC – 20 SSHs, arm circles, 10 don quixotes, 10 plank jack merkins (PJMs), 20 freddie mercuies, 20 copperhead squats

    Mosey to the front of the parking lot.

    Parking Lot Tours

    Partner up. One partner headed clockwise around the parking lot. The other partner headed the other way.

    Tour #1 – Kettlebell swings – 20 kettlebell swings at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

    Tour #2 – Clean & press – 20 clean & press for each arm at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

    Tour #3 – Sit-up presses – 20 sit-up presses at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

    Mosey to the flag area

    Boat canoe until the end.

    Numerama, Namerama, Announcements (Memorial Day convergence, Possible new AO on Thursdays at Mechanicsville Elementary School, opportunities to support Lab Rat’s work & service – see his comment with a link for more information). YHC took us out.

    NMS:

    The PAX came to play this morning and did not disappoint. YHC and others were pleasantly surprised to see Lab Rat in the parking lot drinking coffee out of a mug. Someone exclaimed, “Are you going to use that mug for your kettlebell?” The PAX realized that we didn’t have an extra kettlebell for Lab Rat but Mudface rushed home to get one.

    YHC decided to bring back Plank Jack Merkins (PJMs) after yesterday’s fun fest at DaVille where Opus introduced them. YHC could not remember them from another Q but it is highly possible.

    The PAX partnered up and attacked the tours around the parking lot. Mumble chatter was light at first but eventually Lab Rat and Yardsale kicked it up. Mudface provided some commentary saying, “How did they end up traveling together? That is a lot of talking from those two!”

    T-claps to Helix and Mudface for fighting through the rounds of exercises with far heavier kettlebells. Helix never takes short-cuts and he benefits from the work. All of the PAX showed grit and tenacity this morning and should be commended. Chewie’s running of the boat/canoe always provides a finishing touch of pain for all!

    Well done out there this morning!

    The Carpenter


  • 5 – 10 Fun

    The call to friendship and fun went out on Facebook last night and 13 crazy warriors responded by storming the parking lot for a 5-10 party that went something like this…

    Mosey around the parking lot and then around the corner of the building to a COP location.

    COP All IC – 50 small arm circles, 10 large arm circles, 25 don quixotes, 50 SSHs, 15 hand-release merkins (HRMs), 20 imperial walkers, 10 small arm circles, 5 large arm circles

    Mosey to back to the parking lot

    5-10 Parking Lot Crawl

    Bear crawl across the first half of the parking lot, 5 HRMs, crab walk across the second half of the parking lot, 10 HRMs, turn back, bear craw across the first half of the parking lot, 5 HRMs, crab walk across the second half of the parking lot, 10 HRMs.

    Mosey around the parking lot… REPEAT.

    Mosey to the pavilion.

    5-10-15 Pavilion Punch

    Partner up.

    First partner runs across the field to the far corner around the light post and back. Second partner does 5 sit-up jumps (WWII sit-up followed by leap to try to touch the cross beam of the pavilion), 10 box jumps, 15 derkins. If the first partner arrived back early, then do SSHs until the second partner finished. If the second partner finished early, then do SSHs until the other arrived.

    Repeat until each partner does 5 sets of the 5-10-15 exercises.

    Mosey to the flag area.

    1 arm circle IC…

    Numberama, Namerama, Announcements (Field Day tomorrow), YHC took us out.

    NMS:
    YHC has been reflecting on the topic of friendships recently. He reviewed a book from many years ago that included research for how relationship/friendships oftentimes are formed and flourish. The research spoke of 1. Availability 2. Frequency 3. Spontaneity 4. Shared Meals 5. Proximity. I would add 6. Outdoors in light of F3…

    We experienced these in F3 and YHC continues to gain an appreciation for what F3 means to him and so many others.

    Now onto the fun…

    The PAX showed up ready to engage this morning. Spit changed the parking setup a few months ago and we haven’t gone back to the old way. The new setup allows for the parking lot to become a war, I mean exercise zone.

    The mosey around the parking lot elicited immediate mumble chatter as YHC took the PAX “the wrong way.” Creatures of habit we are…

    YHC brought a different approach to the COP this morning. Extended arm circles and don quixotes left no excuse for anyone to say that we were not allow to stretch out before starting the other exercises. The quick move to SSHs brought all kinds of DaVille antics as the PAX moved all around. Spit started the madness by coming a little too close to Mudface for everyone’s (at least the YHC’s) comfort. Others followed and the SSH insanity continued.

    The 5-10 parking lot crawl provided ample opportunities for the PAX to shine. Spit took off like a bear toward a dumpster full of steak and sped his way through the parking lot. Gigawatt, who made a return visit today, stayed near the front of the PAX and showed that he is a force. The HRMs seemed to keep everyone honest. T-claps to the PAX for encouraging the entire group and coming alongside those who were still completing exercises.

    The time in the pavilion with the 5-10-15 exercises went according to YHC’s plan. The non-stop movement and variety of exercises kept the PAX in full work mode. Once again, YHC witnessed significant encouragement by the PAX with one another, especially in the running back & forth across the field.

    Why 5-10? Today is May 10th (5/10). Some of the exercises used those numbers but not all of them. Nothing more than that… Spit shared that he graduated from college 11 years ago. That led to a countdown of 11 at one point from Bulkhead but otherwise there wasn’t anything super special or significant about the 5-10 number.

    The morning was another glorious F3 morning that was full of new memories and challenges. I can’t thank God enough for F3 and all of the PAX who goes to work every morning in the gloom!

    The Carpenter


  • Around the World

    5 fighters crash landed into the school parking lot for a battle that went something like this…

    Mosey to the school entrance.

    COP All IC – Arm circles, helicopters, don quixotes, SSHs, copperhead squats, LBCs

    Mosey to the bus loop

    Around the World

    Go around the bus loop with stops at the four corners with the following: Corner 1 – 40 two-handed kettle bell swings, Corner 2 – 35 two-handed kettle bell swings, Corner 3 – 30 two-handed kettle bell swings, Corner 4 – 25 two-handed kettle bell swings. This included stopping at the midpoint on the long stretches for 40 LBCs each. Mosey around the bus loop.

    Go around the bus loop with stops at the four corners with the following: Corner 1 – 20 two-handed kettle bell swings, Corner 2 – 15 two-handed kettle bell swings, Corner 3 – 10 two-handed kettle bell swings, Corner 4 – 5 two-handed kettle bell swings. This included stopping at the midpoint on the long stretches for 20 LBCs each.

    Go around the bus loop with stops at the four corners with the following: Corner 1 – 20 snatches, Corner 2 – 15 snatches, Corner 3 – 10 snatches, Corner 4 – 5 snatches. This included stopping at the midpoint on the long stretches for 20 LBCs each.

    20 goblet squats, 20 sit-up presses, 20 clean-and-presses

    Mosey to the flag location for boat canoes

    Numberama, Namerama, Announcements, Yardsale took us out.

    NMS:

    YHC almost missed the Q on this one. YHC checked the Q sign-up sheet earlier in the week and thought that he saw that Gomer Pyle’s name for MANNDate. Mudface, however, texted YHC with some trash talk and provided a Q-saving reminder.

    Mumble chatter was prevalent this morning with Yardsale leading the way. YHC kept waiting for Mudface to uncork his, “C’mon man! If you are going to talk that much then increase your weight” comments but they never came.

    YHC started the COP with arm circles and other exercises in light of “feedback” (indirect through passive channels) from Lab Rat about the order of COP exercises. After all of the PAX felt loose, YHC unleased the normal SSHs and everything felt right again.

    The “Around the World” exercise was a late night creation the prior evening in light of Mudface’s text and Q wake-up call. 180 two-handed kettle bell swings over the course of the two trips around the bus loop provided a good challenge for the PAX. The “breaks” for LBCs and moseying around the parking lot were welcomed by all.

    Helix and Mudface pushed through the workout with heavy weight and tenacity. The rest of the PAX didn’t take any prisoners either!

    At one point, Mudface unleashed the 4th F and almost killed the PAX on the spot. He shouted, “Pad Thai HOT!!!” in reference to the previous night’s dinner but he could have easily been described the GAS that lit up the entire region…

    Every F3 morning is an adventure!

    The Carpenter


  • 30 for 30

    11 warriors rolled into The Creek to take part in some ESPN festivities that went something like this…

    Slaughter start with 30 burpees

    Mosey to the other side of the parking lot.

    COP All IC – 21 SSHs, 13 HRMs, 2 copperhead squats, 3 imperial walkers – Repeat the sequence. Arm circles, don quixotes.

    30 for 20 (not enough time for 30)

    Mosey to the pavilion, partner up, one partner heads toward the church building, the other partner heads out into the field. Corner 1 – 30 merkins, Corner 2 – 30 LBCs, Corner 3 – 30 squats, Corner 4 – 30 mountain climbers. Go to the pavilion for 30 box jumps, 30 derkins, 30 heels to heaven, 30 alabama prom dates, head to the opposite location and continue the sequence until 20 minutes is completed.

    Mosey to the basketball hoops

    “The Play” – against Purdue to force overtime

    Stay with the same partner. One partner does jump squats while the other sprints across the parking lot to the cell phone tower and back. Switch.

    Mosey to the flag.

    Broad jump counterclockwise. Stop and do exercises when YHC calls them out – 5 merkins, 20 freddie mercuries.

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements:

    • The Colonial 70 will be held September 14th. Spit is putting together a team. See link for the sign up sheet: https://docs.google.com/spreadsheets/d/1qlLTi_alBQT6onzkAwtIjdrP0psyoJgAoB4pkfX0oC4/edit?usp=sharing
    • Let’s continue to pray for Wild Thing’s M as she begins treatment to push back cancer this week.

    NMS:
    YHC was fired up for this morning’s Q in light of a story that started over a year ago. YHC watched UVA lose to UMBC with a group of friends and some of them were VT fans. One of the Hokies said, “That loss will be a great 30 for 30” and laughed. Without missing a beat, YHC looked at him and said, “The better 30 for 30 will be when UVA comes back and wins the national championship next year.” He laughed… I repeated my statement…

    This morning’s beatdown was a chance to try out a 30 for 30 script about this.

    YHC began with 30 burpees to start the trend of 30 reps for each exercise. The goal was to help everyone feel like YHC felt after UMBC smashed UVA as the only #16 to beat a #1 seed in the NCAA basketball tournament. Groans abounded…

    The COP featured odd numbers of exercises. YHC later revealed that the 21st letter of the alphabet is ‘U’, the 13th letter of the alphabet is ‘M’, the 2nd letter of the alphabet is ‘B’ and the 3rd letter of the alphabet is ‘C’ (the last two are easier to recognize right away than the others). Hence, a little tribute to our UMBC friends up in Maryland.

    The original plan was to have 30 minutes of exercise sets with 30 reps. YHC audibled to 20 minutes due to time constraints. The PAX went after it and pushed through it all. Opus took the lead on YHC’s group and was clearly on offense this morning. The exercises under the pavilion were met with groans, especially the box jumps.

    Mumble chatter was light for most of the morning. A few of the Hokie fans woke up and Bulkhead fired up the “Go Hokies” cheers. YHC couldn’t resist a counter-punch by saying, “For the next exercise let’s run as fast as possible in that direction… like Buzz Williams running away from VT basketball to Texas A&M…” That was met by the predictable “Your daughters have never seen UVA beat VT in football” (which is true) and other statements that seem to convey a subconscious fear that Fuente is leading the program toward mediocrity in light of a 6-7 record last year and many players transferring away (to ODU?).

    The trash talk stopped as the PAX took off to the next exercise. Bulkhead called attention to Ty Jerome’s double-dribble and he was right in that it should have been called and UVA’s season ended.

    In the end, the PAX laughed it all off and remembered that we have much more in common than the differences in sports.

    We were all brought back to reality as we heard about Wild Thing’s M starting treatment next week to push back against cancer. We all need to come together to support one another and help one another in the real battles of life.

    Welcome to WOPR! Scrum brought him this morning. He shared about his work with computers and the reference to the 80s movie War Games came up and the computer (WOPR – War Operation Plan Response)). This isn’t a reference to Burger King but YHC is sure that others will think that at some point.

    YHC is grateful for the opportunity to be connected to all of you through F3 and our shared mission to reinvigorate male leadership through fitness, fellowship and faith. Let’s keep pressing on together!

    The Carpenter



  • Just a Normal Morning

    3 years ago, YHC rolled into his first F3 workout and this morning he led another one with 8 other warriors and it went down like this…

    Mosey around the church building

    COP All IC – 50 SSHs, arm circles, 10 don quixotes, 20 hand-release merkins (HRMs), 25 LBCs, 20 crab cakes

    Mosey to the corner of the building

    Four Corners – 10 merkins at the first corner, 20 merkins at the second corner, 30 merkins at the third corner, 40 merkins at the fourth corner.

    Four Corners again – 10 WWII sit-ups at the first corner, 20 WWII sit-ups at the second corner, 30 WWII sit-ups at the third corner, 40 WWII sit-ups at the fourth corner.

    Bear / Crab 11s – 11s with LBCs and HRMs. Bear crawl in one direction across the parking lot and Crab Walk in the other direction.

    Mosey to the flag

    MOM All IC – 20 freddie mercuries, 20 american hammers, 10 flutter kicks

    Numberama, Namerama, Announcements, YHC took us out.

    NMS

    YHC can’t believe that it has been 3 years since he showed up to his first F3 workout at DaVille led by Circle K. The years have flown by and they would not have been the same without F3 and the PAX in the picture.

    YHC has been wrestling with a stubborn cough for the last 9 days. YHC wasn’t going to miss this morning no matter what!

    The PAX had a HIGH amount of mumble chatter during the COP. One of the reasons was YHC’s strained voice that had a hard time calling out cadence. Spit and Opus were catching up on life, trading soup recipes, commenting on Kasmir, wondering about the volcanoes in Japan, musing about the role of Canada in world politics, comparing shoes and a seemingly a million other subjects… until YHC called for 20 HRMs IC and that seemed to quiet them down… for a minute.

    The four corners was supposed to be a “normal” four corners but the description brought out a groan from the PAX. YHC realized part way through that the PAX was throwing down 100 merkins over the course of the four corners tour and that wasn’t anything to joke about. YHC called for another four corners but the PAX seemed relieved to do WWII sit-ups instead of merkins. Spit paced the PAX even with only going with a partial effort in light of the big RUCK weekend.

    The 11s are always more fun with Bear crawls and Crab walks. Some of the PAX changed to lunges. Not Opus. He pushed through the whole thing. Wild Thing took no prisoners as well. Mudface did a fantastic job of leading his 2.0 in proper form and tenacity. Yardsale had some more commentary during the 11s about the college “entrance” crisis. Wheelie is a beast too. AND Rounders… Don’t mess with that brother. He will destroy you.

    This morning was a blast and every F3 morning brings out the best in everyone. I am truly grateful for the gift of F3 – the workouts, the friendships, everything. Let’s keep this rolling!!!

    The Carpenter