Author: Loose Goose

  • This One is Heavier

    9 high-brow West Enders and 1 Powhatanian landed at F3RVA’s darkest AO this morning to beat some drums and wake up the neighbors. Fortunately, we were all able to work through our previous commitments with Downtown Abbey, Hamilton, picking up dry cleaning, and Tea & Crumpets prior to 0530 to be able to get to work in the gloom today.

    The Q showed up with pickup bed full of truck tires, and thanks to the help of a few of the PAX we had them out and ready to go in short order. Here’s how it went down:

    Mosey around the bus loop 2x and back over to the East end of the parking lot next to the tires.

    Disclaimer & Warmup COP:- Invisible Jump Rope x20- DQ x10- LBCs x20- APDs x20- Decline hand-release merkins on tires x10 OYO

    Triple check:- Pax 1 flip tire across short width of parking lot and back- Pax 2 do 20 merkins then plank- Pax 3 do WWII sit-ups

    Tabata: step ups on tires for 20 seconds on / 10 seconds off for 4 minutes

    Mosey a lap around the bus loop and back to the tires

    Rolling tire races: Line ’em up and roll the tires across the length of the parking lot to the cones at the end and back. Take the competition through a bracket to determine the winner (EF Hutton & Bodos with the photo finish!). The rest of the PAX does core exercises and dodges out of control tires.

    Cool down COP:- Rosalitas- Freddie Mercuries- Ring of Fire

    NMM:

    Thanks for indulging YHC this morning in an unconventional Q. The objective was for a fun but challenging change of pace. As expected, those tires were heavy and difficult to flip! A few other items were planned but we ran out of time.

    Also a shout-out to McCarthy Tire in Rockville for the props today, despite the expectation that these “small” tires were to be used for some kids. The tires will be returned tomorrow, as YHC did not want to have to move them again today…

    10 / 3 = 3 R1 . . . OR . . . 10 mod 3 –> either would have worked better to figure out the Triple Check logistics than the Q’s fuzzy math. Turns out we had an extra tire. Who knew?

    Great job in the tire races, it was just as funny as YHC had dreamed it up to be. The best part had to be Handshake chasing the runaway tire as it threatened to invade the good people of Westham.

    Great Tires of Fire!

    -Loose Goose

  • Week 3

    And then there were 8 (plus Wojo in spirit) continuing to tackle the Iron PAX challenge… Here’s how it went:

    ANNOUNCEMENTS:

    F3RVA 5-yr anniversary workout tomorrow at Dogpile

    F3 retreat this weekend, talk to Dr. Tryhard for details if you’d like to slide in at the last minute.

    Iron PAX final workout next Friday back here at the same bat time and the same bat place. Plan on some more quality time with coupons.

    Great balls of Fire!

    -Loose Goose

  • PSA: Q sheet access

    For anyone who needs access to the Q sheet, you have two options:

    1. Find someone in the F3RVA PAX who has ability to grant access and also knows you and can validate that you are also part of the PAX. But that person a beer (or just ask nicely) and give them your Google username and you will magically receive access.
    2. Click the “request access” link AND then make sure you check the email address associated with your Google login — YHC receives those requests and subsequently sends an email to request some additional information (beyond your hospital name that is likely unfamiliar).

    The reason access is controlled is that the same sheet has personal contact info and emergency contact for much of the PAX. Feel free to reach out with any questions.

    -Loose Goose

  • Pre-Blast: Mouse Trap’s VQ THIS FRIDAY 8/14 at Twin Team

    Come one, come all!

    Many of you have gotten to know Mouse Trap over the past 4 months as he quickly became a fixture after his April debut at Twin Team. 

    Here’s your chance to come and support a brother (read: bring your mumblechatter — he’s gonna do his best Major Payne impression THIS FRIDAY 8/14 at Twin Team.

    Mouse Trap doesn’t pass a chance to post for others’ VQs and he’s probably successfully EH’ed more FNGs to F3RVA in his time with us than any other PAX member, so let’s return the favor for him!

    It may or may not go something like this: https://www.youtube.com/watch?v=ZyOs0PMKkYc

  • The Q sheet was open at 5pm yesterday…

    9 stalwarts, including one unhappy camper, assembled in the Heartbreak Ridge parking lot to see what would be in store for the morning. Wary of YHC grabbing the Q when it was open late yesterday, the Pax knew in their bones what to expect before even seeing the laminated Weinke. Here’s how it went… more or less.
    COP: Invisible jump rope, Russian soldiers, Merkins (slow up, slow down), storm squats

    Mosey to the track for the Lucky Horseshoe.Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap

    Moleskin

    – YHC was hurting after this one — took a lot longer than normal for heart rate to recover, and after showering this morning YHC FELL ASLEEP for 45 min before getting back up to get ready and go to work.
    – That old man who was running the the whole time must have passed each of us 3-4x on the track… he was a machine. But Opus, who must have been sandbagging the first two laps, suddenly sped up and moved ahead of everyone. Well done, and glad to have you visiting us, Opus!
    – Just as Mr. Holland (before he moved) would bring Sisyphus to Twin Team if someone doesn’t step up by Thursday evening, that’s exactly what happened this morning. Since it was on hiatus from HR for a year + 6 days, many in the Pax today had never experienced the Lucky Horseshoe before, but we all got our fill today. Most of the crowd seemed to agree this workout is a good thing for us, and the suggestion to do it again in 2 months was a good one

  • The second best field in RVA

    12 men, apparently thinking they were teenagers, suited up for another game of Ultimate at Heartbreak Ridge in the gloom. They welcomed one FNG, who held his own well, and then took on the field for (likely) the last game of F3 Ultimate this summer.

    YHC felt like Rod Tidwell’s QB after floating one too high for Angus, only to watch — in slow motion, “Jacked UP” style — Mouse Trap to come streaking into the picture, both men fully collided and then flopped on the ground. It keeps replaying over and over in my head, and it wasn’t pretty. Angus was in some serious pain, but of course he rallied, did some breakdancing moves, the crowd went wild, and he rejoined the madness. Someone extend that man’s F3RVA contract before another F3 region outbids him in free agency!

    Prayer requests for Doozy’s job search, Exit Row’s recovery, and Loose Goose’s brother’s visit to a neurologist for tests.

    Good work this morning, pax!

    P.S. – this is almost exactly what the collision looked like:

    Picture: Robbie Henshaw and Chris Ashton have a huge mid-air collision

    and then…

    Robbie Henshaw and Chris Ashton 18/1/2014

  • Let’s just do it

    4 gloom warriors came out to tackle Heartbreak Swamp. Here’s how it went down:

    • Mosey to front of school. COP: Invisible Jump Rope x20, Russian Soldiers x15, Kickbacks x15, LBCs x20, Merkins (slow) x8, Don Quixote x10
    • Mosey to the top of Heartbreak Proper. Hills & Lieutenant Dans – 15 LDs, then down hill & back up (1x) 10 LDs, then down hill & back up (3x)
    • Mosey to jerkin gym – 3 sets of 8 jerkins
    • Mosey to bleachers – 3 sets of 30 dips alternating with 3 sets of squats—— Handshake exit stage left ——
    • Mosey to west wall of school. Triple check – plank, wall sits, sprints
    • Mosey to parking lot entrance. Proper curb crawls – bear crawl/crawl bear up to 11
    • COT

  • Heartbreak Touchdown

    Nine. That is how many regulars were ready for the beatdown this morning. As the Q went to set up on the nice grassy field and plant the first shovel flag to make an appearance at HR in quite awhile, most of the Pax looked on with curiosity, and likely a few meant-to-be-funny comments.

    THE THANG

    Mosey around the track for a quick warm-up and end to a COP at the South end:

    • Invisible Jump Rope x20
    • Don Quixote x10
    • Hillbillies x15
    • Russian Soldiers x15
    • Kickbacks x15
    • Merkins x10 (2-count down, 2-count up)

    Touchdown Beatdown: A mock football field was marked off for the following 30 minute workout:

    • Bear Crawl back of end zone to 0 yard line
    • 10 Merkins
    • 20 Lunges (single leg)
    • 30 Carolina Dry Docks
    • 40 Squats
    • 50 LBC
    • 40 Squats
    • 30 Carolina Dry Docks
    • 20 Lunges (single leg)
    • 10 Merkins
    • Bear Crawl 0 yard line to back of end zone
    • Turn around and start again

    Mosey back to the start for quick cool-down COP: Freddie Mercury x 20, Plank 1 minute

    NMS

    Thanks for allowing me to lead this morning, gentlemen. It’s always a pleasure and today it was good to be back in the Q saddle.

    The lower field at Heartbreak was almost perfect this morning! Just a little wet and bare spots without grass weren’t ideal for at the 50 yard line. Note to @Lab_Rat – we can bring the Ultimate Frisbee game to the high end field next week! No need to risk ankle rolls via landmines on the upper field.

    Not much mumblechatter this morning, just a bunch of hard work, and enjoying the plush short grass. YHC thinks we’ll all be a little sore tomorrow, especially from the CDDs and squats. Each round of those over 30 min straight got harder and harder!

    ANNOUNCEMENTS

    Memorial Day Convergance 7:00am at Tredegar (downtown RVA)

    Ultimate Frisbee next week 5/28 at Heartbreak Ridge. Kick off your F3RVA summer tour with some competition at Quioccasin Middle!

  • Burpee Curveball

    9 standup men of the West End of RVA posted in colder-than-expected temps on this Tuesday to tackle the gloom. The Q rolled in hot, and the pax took off toward the track. Here is the summary of what happened… more or less.

    Mosey around the track to the grassy end near the road for warmup COP: Invisible jump rope x20, Russian Soldiers x15, Imperial Walkers x15, Kickbacks x15, Merkins (slow all the way up, slow all the way down) x8

    Mosey to the football field for the Beast. At at least 2 plank-o-ramas somewhere in here: LBCs, Merkins, Flutter Kicks, Lunges, Burpees. (SURPRISE!), Helix Squats

    Mosey to the far side of the track for arms work. Do each of the following 3x in rotation: Jerkins x10, Bench dips x20, Bench kicks x20

    Mosey back to the start for Mary: Hello Dolly x20, Freddie Mercury x20, APD (slow) x20, Elbow plank 1 min

    NMS: A pleasure to be back in the Q chair with this excellent group at HR this morning! The Goose household’s germ warfare made winter rough and it took awhile to get back into shape enough have the breath to lead (while of course having enough energy to chide Handshake along the way).

    YHC did not expect to have to scrape ice from the windshield — that little spot I cleared to see through the neighborhood thankfully expanded from the defroster within a minute or two.

    Before the starting gun, the Q’s plan was a loose set of priorities – use the field after almost 2 wks of no heavy rain, get some arms work in, and make sure to insert some core work. The two items that did not make the cut when all was said and done were hill work and block party. You can bet those will be part of the menu in the near future. That football field is fantastic when we can actually use it, almost as good as a NoToll field. Hopefully 2019 will be a little more moderate with the rain so that we can continue to enjoy that turf.

    ANNOUNCEMENTS: GroRuck and Dogpile both at 7am on Sat with Dredd from Charlotte. Happy Hour @Triple Crossing on Fri 6pm. Pray for Roger Roger’s father in law (Lee)

  • Luck of the Irish… a day early

    8 fartsack escapees arrived at TwinTeam ready to kick off their Friday the right way, and none were disappointed. The Shovel Flag was planted, gloves discarded, and the Pax set to it quickly this morning to make sure everything could fit in the allotted time.

    COP/Warmup

    • Invisible Jump Rope x20
    • Don Q x 8 veryyy slowwww
    • Cohen Kickbacks x 10

    Mosey via baseball field shortcut to the stadium and track, left end.

    THE LUCKY HORSESHOE
    Run a lap of the track and do 20 of each of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats (today only 1 squat per total rep)
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap

    Plank-o-rama for recovery

    Mosey back to the flag, take the long route on road to avoid mud.

    MOLESKIN

    • Back by popular demand (you can thank Rosie), the Lucky Horseshoe continues to be a crowd pleaser. Glad to be able to bring it on the road to the south side of the river, it will be back at Heartbreak next month. Perfect timing to have it a day before St. Patty’s Day, but due to the gloom I have no idea if anyone was wearing kelly green or not.
    • Good work this morning, everyone. This is a tough one and it was clear everyone did a great job of pushing themselves. Congrats to Rosie and Tobit on your completion of the victory lap, that is no small accomplishment! I’m grateful for the opportunity to lead today, it felt good to get back in the Q saddle after some winter germ-induced months of being unable to regularly put in a ton of posts.
    • Hopefully nobody lost any shoes on our shortcut to the track, the Q almost did…
    • Results (last lap completed) for those who wanted to keep them for future reference:
      Orange Crush – 8
      Don Draper – almost 9
      Mr. Holland – 8
      Tobit – VICTORY LAP
      Rosie – VICTORY LAP
      Loose Goose – 8

    See you again in the gloom very soon, and enjoy your green beer this weekend!

    Loose Goose