Author: Kubota

  • “SLACK” Works

    Thanks to the F3RVA SLACK App, YHC was not alone this morning. With a few “Workout with no Name” Regulars hitting other AO’s for the Winter Tour, YHC thought he may be solo this morning. Yesterday, HoneyDo, Wojo and EF Hutton posted on the Tuckahoe channel of the Slack app to let YHC know that they were not going to be at the Early workout this morning. Well, never fear, Lockjaw and Handshake saw the messages on SLACK and decided to not let YHC be alone this morning. Thank You! Also, Sandy, who is not on the Slack app, posted and looks to be a regular at the Early workout. Well Done, all!

    After Lockjaw finds us:

    COT:

    Arm Circles x 15 Forward and Backward

    DQ’s x 10

    Imperial Walkers x 15

    Jazzercises x 10

    LBC’s x 20

    Crab Cakes x 10

    Merkins x 10

    TRIANGLE (River, Ridge, South Westham):

    Bear Crawl down River Road shoulder, 10 Hand Release Merkins

    Run down S. Ridge Road, 20 WWII’s

    Bernie Sanders back up S. Westham to River, 30 Monkey Humpers

    Al Gore

    Mosey to church parking lot for:

    DORA:

    100 x Merkins

    200 x 2-ct Flutter Kicks

    300 x SSH’s

    Timer runs the parking lot

    Plank-a-rama

    Partner up with a different partner at the dumpster wall for:

    Partner Touch-A-Tree

    Partner 1 holds Balls to the Wall while partner 2 runs and touches 3 trees. Switch up and repeat.

    Partner 1 hold People’s Chair while Partner 2 runs and touches 4 trees. Swicth up and repeat.

    Partner 1 performs Donkey Kicks while Partner 2 runs and touches 5 trees. Switch up and repeat.

    Quad Check:

    Partner’s 1 and 2 are perfroming PLT’s

    Partner 3 is performing Reverse Crunches(Round 1), Squats(Round 2), Lt. Dan’s(Round 3)

    Partner 4 is running the parking lot

    3 Rounds

    Partner up and perform 10 Boo-Yah Merkins

    Mosey back to the flag, performing a Burpee at each Speed Bump

    25 x Rosalita’s to finish up.

    Numberama, Namearama, Announcements and YHC took us out!

    NMS:

    Great work this morning, Men! Way to post right after having a bout of bronchitis, Handshake. Lockjaw and YHC haven’t crossed paths in a LONG time, so it was nice to see him in the gloom again. Way to post again at 5am, Sandy. Hope you become a regular.

    It’s funny how little things work out. YHC was planning on going to workout in the UR amphitheater this morning which requires a 1 mile run to and from. After Handshake pulled in, he told YHC about the bronchitis and that he hoped there would not be much running. YHC changes his mind about the amphitheater to accommodate a Bronchial Handshake. Instead we did COP in our usual spot. Lockjaw was a couple minutes late. If we had run to the amphitheater, Lockjaw would have never found us. It all worked out.

    Thanks for joining YHC this morning, Gents, and have a great day!

    Kubota

  • Animal Exercise Morning

    Five strong hit the Early workout that still doesn’t have a name. After Sandy found us in the correct parking lot, this is what went down:

    Mosey to the COP triangle for:

    SSH’s x 20

    Helicopters x 15

    Russian Soldiers x 15

    DQ’s x 10

    LBC’s x 25

    Scorpion Kicks x 15

    5 Burpees on your own

    Mosey to large parking lot and line up against trash dumpster enclosure wall for:

    10 x Donkey Kicks, Bear Crawl, 10 Merkins, Crawl Bear back

    15 x Donkey Kicks, Bear Crawl, 15 Merkins, Crawl Bear back

    20 x Donkey Kicks, Lunge, 20 Merkins, Reverse Lunge back

    Balls to the Wall, 10 Chicken Peckers on your own, BTTW for 10 count

    Hand EF Hutton the Q for:

    Mosey to church welcome area and two pairs of pax are wheelbarrowing up and down the steps while 5th pax is running the parking lot out and back. Switch up each time runner gets back. Continue until eack pax has run twice.

    25 Heels to Heaven in cadence

    Ark Loader:

    Polar Bears, Bunny Hops, Bear Crawls, Duck Walk, Crab Walk, Alligator Crawl in different segments of the parking lot.

    25 Monkey Humpers in cadence

    Hand Offshore the Q for:

    Mosey back to the VSF, Burpee at each speed bump, say “good-bye” to Wojo (nature is calling) and grab your KB’s for:

    American Hammer w/ KB’s Ring of Fire:

    4 rounds x 15 each, passing your KB to the left after each round so everyone gets to experience all different weights.

    Triple Check:

    Partner 1 – Runs Lot

    Partner 2 – KB Swings

    Partner 3 – KB Curls

    2 Burpees OYO to finish out the time

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Oyster has the February Breaking Bread Q. Let’s gets some new faces to help him!

    NMS:

    Great job and numbers this morning, gentlemen! Good all around body workout. We did a lot of exercises named after animals. Hope you made it home in time, Wojo! If you have a need for an extra early workout, come on out on Wednesdays. It’s usually a couple of degrees warmer at 5am versus 6am 🙂

    Enjoy the day, men!

    Kubota

  • Breaking Bread and Enjoying the Fellowship

    Breaking Bread and Enjoying the Fellowship

    Representative’s from three of F3RVA’s nano-regions, converged on Belt Blvd this beautiful evening to serve up some food and fellowship with our brothers. After Husky blessed the food, twelve Medical Respite patients were served:

    Pork BBQ w/ buns

    Beef BBQ w/ buns

    Cole Slaw

    Baked Beans

    Cookies

    Lemonade

    Tea

    The twelve were very appreciative and very hungry, but there was a somewhat somber mood with the TV blaring the news of Kobe Bryant’s passing (may he Rest in Peace).

    If you have never participated and experienced Breaking Bread, please sign up on the Q sheet (every 4th Sunday of the month.) It is very rewarding and humbling. Any questions, please ask Lab Rat as he is the head of this great charity.

    SYITG!

    Kubota

  • U of R Amphitheater and Saab’s Driveway

    U of R Amphitheater and Saab’s Driveway

    What do they have in common? HoneyDo and YHC did Monkey Humpers in those places, that’s what.

    Two early gloom warriors decided to check out the Jenkins Greek Amphitheater on campus with a stop at Saab’s house(again) on the way to and from.

    COP:

    DQ’s x 10

    Helicopters x 15

    Imperial Walkers x 10

    Mosey to Saab’s driveway for:

    LBC’s x 25

    Merkins x 10

    Run a mile over and into campus to the well-manicured amphitheater.

    18 steps just like Dogwood Dell

    5 WWII’s on each step down

    Quick Feet on first step up to stage

    10 Box Jumps on first step

    5 Incline Merkins on each step going up

    5 Jump Squats on each step going down

    DORA:

    100 x Monkey Humpers

    200 x 2-ct Flutter Kicks

    300 x SSH’s

    Partners switch between running up and down the amphitheater steps and doing the exercises on the stage.

    2 Box Jumps on each step going up and out the amphitheater

    Mosey back a mile towards the VSF, dodging the vehicles of the Seal Team coming into campus.

    Stop at Saab’s driveway again and complete 15 Pickle Pounders and 20 Monkey Humpers

    BTTF!

    Numbers (2), Names and YHC took us out.

    Way to work and thanks for coming out HoneyDo and not letting YHC either workout on his own or go back home. I’m glad the going back home option was not available after you showed up.

    Thanks for sweeping your driveway for us, Saab, so we didn’t get dirty laying on it.

    Very nice amphitheater to workout in. Nice grass and Greek décor.

    Have a great day, all!

    Kubota

  • PreBlast: Breaking Bread

    PreBlast: Breaking Bread

    A few of the newer PAX have asked about Breaking Bread and what it is and a few of the older PAX may need a refresher on what it is. The following is a short description of one of F3RVA’s service projects:

    Breaking Bread is a program by the Daily Planet and is located at the Medical Respite of Richmond which is located on Belt Blvd in Richmond’s Southside. F3RVA has been signed up for years to serve a hot meal, on every 4th Sunday of the month, to a group of 5 to 20 homeless individuals who are recovering from a stay in the hospital for various reasons. The Medical Respite gives them time to recover in a home-like setting before being released to other housing or, more than likely, back on the streets 🙁

    Here is the link to the program: https://dailyplanetva.org/get-involved/breaking-bread/

    You can bring anything like pizza, BBQ, Fried Chicken, Lasagna, etc., etc. along with sides, drinks, and desserts. This is a great time to give your time to these more unfortunate people and show them you care. I have taken my 7 year old son with me a couple of times and other PAX have taken their whole families and friends to help. It usually takes about 4 to 5 people to serve this meal and to spend time with them in fellowship and prayer.

    Breaking Bread is a great way for you and F3RVA to practice your 2nd and 3rd F’s! Sign up now on the Q sheet! Plus, this is extra credit for the Winter and Summer Tours!

    YHC and my 2.0 Husky have signed up for January’s Breaking Bread, but we will need help. Please let me know if you would like to participate.

    Thanks and SYITG!

    Kubota

  • River Road Gas Leak

    Three strong hit the Early Bird workout this morning in order to go on a recon mission. We also did some exercises.

    COP:

    SSH’s x 20

    Helicopters x 15

    Hillbillies x 15

    Copperhead Squats x 15

    LBC’s x 20

    Scorpion Kicks x 15

    Mosey down River Road and pause at Saab’s driveway for 30 Monkey Humpers.

    Mosey a little further and find the entrance between the bushes to the UR Football practice fields.

    Watch out for the ice on the practice track strip and hop onto the frozen tundra field that has the whitest frost on it that YHC had ever seen.

    Complete a Beast:

    Round 1: Merkins

    Round 2: WWII’s

    Round 3: Lt. Dans

    Round 4: Crunchy Frogs

    Round 5: Jump Squats

    Round 6: 2-ct Mt. Climbers

    Head over to the hill in between the football fields and the field hockey fields for:

    Triple Check:

    Partner 1 bear crawls up hill and runs back down

    Partner 2 does Flutter Kicks

    Partner 3 does Squats

    Mosey back over to River Road and head back to Saab’s driveway for 20 Pickle Pounders and 20 Alabama Prom Dates.

    Mosey back to VSF and rotate between PLT’s and Kettle Bell Chest Pulls until time runs out.

    Numberama, Namearama, and YHC took us out!

    Announcements:

    Slack, Slack and more Slack! Get on it!

    NMS:

    YHC wanted to check out a couple nearby places to the AO in order to have more future options. Running is required to get there and we logged a good couple of miles. There was a really dense smell of natural gas on the football field and we think we found the source on the way back down River Road. Looks like it is coming from a faulty shut-off valve on the side of the road. Anyway, the PAX fought through it and worked hard on the frozen field. YHC wanted to swing by the UR amphitheater, but time would not allow. Next week, maybe. Handshake complete his second beast in as many days. We did not disturb Saab or his M during their long winter’s nap.

    Way to work men!

    SYITG!

    Kubota

  • Working off the Christmas Food

    5 Warriors looking to unload some Christmas calories posted up at Mary Munford for the day after Christmas edition of 45MOM. 5:30am, lets mosey. Around the block North of the school and back to the corner of the schoolyard for:

    COP:

    Helicopters x 15

    SSH’s x 20

    DQ’s x 10

    Copperhead Squats x 10

    Merkins x 10

    Scorpion Kicks x 10

    Reverse Scorpion Kicks x 10

    LBC’s x 20

    mosey over to bus loop for:

    Curb Crawls:

    1 Merkins, 2, 3, 4, 5, 5, 4, 3, 2, 1 with bear crawl/crawl bear in between

    Mosey over to the front steps of the school for:

    10 Box Jumps on steps, Lunge to sidewalk, 10 WWII’s, Reverse Lunge back to steps.

    20 Box Jumps on steps, Lunge to sidewalk, 20 WWII’s, Reverse Lunge back to steps.

    Al Gore

    mosey to the track for:

    4 Corners:

    10 Dips at first track obstacle

    20 Dive Bomber Merkins at second obstacle

    30 2-ct Flutter Kicks at third obstacle

    5 Pull-Ups at fourth obstacle,

    Plank-a-rama

    mosey to blacktop for:

    Quintuple Check:

    Partner 1 runs to fence, does 10 Dwight Howards and backwards run back.

    Partners 2 and 3 are doing Wilson Boxing Cockroaches

    Partners 4 and 5 are doing PLT’s

    Switch around so everyone does each exercise. 2 rounds.

    Mosey to the corner of Cary and Commonwealth for:

    Burpee Half Mile:

    1 Burpee at first street lamp, 2 at second, three at third up to 10 at tenth.

    Freddie Mercury’s for the six.

    Mosey back to the flag and circle up for:

    Merkin Ring of Fire:

    PAX calls out type of merkin and everyone does 10 of that merkin

    Rosie – Hand-Release Merkins

    Handshake – Wide Grip Merkins

    Fudd – Peter Parker Merkins

    Hitchhiker – Hitchhiker Merkins

    Kubota – Chuck Norris Merkins

    Box Cutters x 20 IC

    Numberama, Namearama, Announcements and Fudd took us out!

    Announcements:

    Winter Tour starts 1/1/2020

    NYD Convergence at The Forge. 7am. 1/1/2020

    Aisle 5 is having surgery soon. Please pray for him!

    NMS:

    Light attendance, but good company and fellowship at Mary this morning. It looked like it was going to be a date with YHC and Fudd being the only ones in the parking lot at 5:27. But here comes Handshake parking in Swirly’s spot, Hitchhiker on foot and Rosie coming in hot at 5:30 sharp. Great work this morning gentlemen, especially on the Burpee half mile. Thanks for the Hitchhiker’s, Hitchhiker! Have a great day, men!

    Kubota

  • Return to Hoedown

    14 Strong attended and conquered today’s edition of Hoedown! After everyone found the correct entrance to the parking lot(some hit the bus loop at first and then corrected themselves), it was time to take off.

    Mosey to the front of the school and circle up for:

    COP:

    SSH’s x 20

    DQ’s x 15

    Russian Soldiers x 15

    Copperhead Squats x 10

    LBC’s x 25

    Scorpion Kicks x 15

    Tempo Merkins x 15

    Mosey to the field behind school and line up on wall for:

    10 Donkey Kicks, Bear Crawl halfway across, 5 Burpees, Run to Pull Up Bars and complete 5 Pull Ups, run back to wall.

    15 Donkey Kicks, Lunge halfway, 10 Burpees, Run to Pull Up Bars and complete 7 Pull Ups, run back to wall.

    20 Donkey Kicks, Backwards Run across field 10 Hand Release Merkins, Run back to wall. Wall Sit for the six.

    Mosey to blacktop for 4 Corners:

    Corner 1: Dive Bombers x 10

    Corner 2: WWII’s x 20

    Corner 3: Lt. Dan’s x 30

    Corner 4: Squats x 40

    Al Gore for the six

    Mosey to the Asphalt Hill and grab some hill about halfway up for:

    Clock Work Merkins:

    1 at 1:00, 2 at 2:00, 3 at 3:00 and so on until 12 at 12:00

    Mosey to Bus Loop for Triple Check:

    Partner 1 runs the loop

    Partner 2 does Flutter Kicks

    Partner 3 does 5 Chicken Peckers on wall then holds Balls to the Wall until runner gets back. 3 Rounds.

    Upchuck leads Plank-a-rama because YHC is slow getting back.

    Mosey to railings and partner up for 3 rounds x 7 Jerkins each partner.

    Mosey to the VSF for Mary:

    Heels to Heaven, Alabama Prom Dates, Reverse Crunches, American Hammers and hold 6 Inches for 40 seconds.

    Numberama, Namerama, Announcements and YHC took us out!

    Announcements:

    Upchuck has Christmas Day WDOG Q. He has no theme.

    If you need a Christmas Eve church service tomorrow, see Bodos. He is only preaching 5 different times! 🙂

    New Year’s Convergence? Only Q I see signed up for that day so far is DTH! What say you?

    NMS:

    YHC hasn’t been able to post at Hoedown since the Summer due to his family’s early morning school rush, so it was nice to finally get back out there and lead you men! Well done to all! Obviously, the Q was dragging because of lack of consistent posting, but nonetheless, YHC is glad you let me come back out and lead without giving me too hard of a time.

    Men, please remember what Christmas is actually about. Jesus Christ our Messiah and Savior, was born in order to show love to all and teach the Good News only to die to save you and I from our sins, because we are all sinners! Forget about the stress that comes with the Holiday season and sit back and enjoy what you have in your life: God, Salvation, Family, Friends, Health and F3 Brothers!

    Merry Christmas to all!

    Kubota

  • The Early Gloom

    3 Strong posted at River Road Church in the very early gloom this morning for a tough Hot Potato beatdown.

    Here is what transpired:

    Kubota Q:

    COP:

    Mosey to the Triangle for:

    Arm Circles x 15 Forward and x 15 Backward

    DQ’s x 10

    Imperial Walkers x 10

    Russian Soldiers x 10

    Merkins x 10

    Scorpion Kicks x 10

    Upside Down Scorpion Kicks x 10

    Jazzercises x 10

    Triple Check:

    Partner 1 runs the triangle

    Partner 2 does WWII’s

    Partner 3 does Squats

    x 3

    Al Gore

    EF Hutton Q:

    Mosey back to parking lot and there are five grassy peninsulas in the parking lot.

    Run to first x 10 Merkins, run back to start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run back to first x 10 Merkins, run back to start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run back to second x 10 Jump Squats, run back to first 10 Merkins, run back to start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run back to third, second, first, start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run to fifth x 10 Burpees, back to fourth, third, second, first, start.

    Al Gore

    Honeydo Q:

    Series of Boat/Canoe with Kettlebells

    30 Kettlebell Swings, then run lap around parking lot

    40 Kettlebell Curls, run lap

    30 Kettlebell Overhead Presses

    Reverse Crunches, Alabama Prom Dates, Hold 6 inches for 60 seconds

    Time Up, Numberama, Namearama, Announcements and EF Hutton took us out.

    There will be no Early 5am bootcamp at River Road Church next Wednesday (Christmas Day)

    Enjoyed it this morning, fellas! Tough workout.

    Enjoy the last days leading up to Christmas and enjoy your time off next week with family! SYITG!

    Kubota

  • I can’t come up with a title

    5 strong converged on River Road Church early this morning wondering if the snow would stick and whether there would be a school delay or not. But first things first, a beat down was in order!

    Here is how it happened:

    Start to mosey over to the back welcome entrance of the church with kettlebells and stop for a second to gather Offshore who was 12 seconds late. Offshore then leaves mini-van side door open unknowingly and joins waiting PAX. Burpee at each speed bump on the way over.

    COP (Kubota):

    SSH’s x 25

    Helicopters x 10

    Russian Soldiers x 15

    DQ’s x 10

    Tempo Merkins x 15

    LBC’s x 25

    Flutter Kicks x 20

    Kettlebell Q (WOJO):

    5 stations with 4 kettlebells:

    Station 1: 20 Hand Release Merkins (Timer)

    Station 2: Kettlebell Deadlifts with 40lb KB

    Station 3: Kettlebell Swings with 35lb KB

    Station 4: Weighted LBC’s with 30lb plate

    Station 5: Lawn Mower Pulls with 25lb KB

    2 Rounds

    Dora (Honeydo):

    At side entrance of church, partner up and complete the following:

    100 x Merkins

    200 x WWII’s

    300 x Jump Squats modified to 200)

    Partner runs the parking lot

    Four Corners (Fireman Ed):

    Corner 1: 10 Burpees

    Corner 2: 20 Lt. Dan’s

    Corner 3: 30 Monkey Humpers

    Corner 4: 40 Merkins

    Burpee at each speed bump on the way back to:

    Minutes of Mary (Offshore):

    Realize that Offshore left his door open, check inside his van for animals or humans, then shut door.

    Kettlebell American Hammers Ring of Fire (Brutal)!!

    Circle up and each PAX but one has a KB or Offshore’s plate. 10 Weighted American Hammers in cadence. Pass your weight clockwise, 10 more. So on and so on. 5 sets of 10. Time up!

    Numberama, Namearama, Announcements and Honeydo took us out!

    Announcements:

    Please continue to pray for Wojo’s Grandfather-in-Law and EF Hutton’s Dad.

    Here is an excerpt from Swirly’s WDOG backblast this morning. This is a great idea and I will be willing to help head this up because I love books!

    “Seriously we have a great source of books within our group. I encourage you all to share because we are all working towards getting better everyday right – and to get better we need to hit the three key areas: Body-Mind- Spirit. There are a few good books floating around through the pax so ask if interested. Heads up, an F3RVA book club will be coming soon as part of our 3 F’s. Stay tuned and let me know if your interested in being part of leading this!”

    NMS:

    Great early morning for a workout! Nice mixture of weighted work, running and core exercises. We stayed relatively dry and we all hated the 40lb KB that Wojo brought. The American Hammer Ring Of Fire with weights will be coming back soon. Brutal, but much needed! Welcome to Fireman Ed to his first 5am workout.

    Great job this morning fellas and have a great day!

    Kubota