Author: Mr Rogers

  • Am I at the right AO?

    With no Gypsy and no Lighthouse, I had to question if I was even at the right AO. Then I remembered that one of them is sick and one of them doesn’t like the cold.

    Today at Currahee, we had Rabbits, Clydesdales and even a few Turtles (ruckers).

    The main route was pump to falcon bridge, up ridgefield, cox to brookmont, around crown crest, pump towards GHS, ridgefield to old prescott and back to GES for 5.3 mi.

    The Clydesdales shaved a little off of that route and did a nice and easy 4.2 mi.

    As always, I have no clue what those nutty ruckers were up to.

    BTTF for Names. Numbers.

    Announcements: Lots of Westhoeians going with Pigskin to the bridge tmrw. We’ll launch from the Food Lion on Patterson at 5:40am. We’re gonna beat the weather, do some good and have lots of fun. If your on the fence, get off of that sucker and come join us!

    Salt Lick is still burpeeing like a mad man as he’s almost done with MABA. He knocked out 30 burpees today somehow during this run/ruck.

    Dry January is still going, although I haven’t heard much about it. Stay strong fellas!

    10th Annual Frozen Triangle CSAUP will be held on 2/7. Launch from Dog Pile at 6am. About 11 mi total and 3 workouts. You can run, ruck, ride a bike, even drive some of it. No judgement. U v U. But if you’ve never done this one, it’s time to give it a go. Come on out!

    Thx for letting me lead. Everyone stay safe as the snow storm to end all snow storms rolls through this wkend. And remember to enjoy your non-tooth ache today. SYITG!

  • 3 Points

    Introduction and disclaimer.  Had some digs lined up for Whitesnake’s team, but disappointingly, he was home licking his wounds. COP: SSHs, arms circles, hip rotations (need a better name for these), DQs, DMH, 3 Burpees for the 3 points the Bills beat the Jags by, Mt Climbers, WWIIs, Merkins and 3 Burpees for the 3 points that the Bolts scores against a stout Pats D. Recover.  Let’s mosey. 

    To the Deep’s Hill Majora for 11’s: Mile Tyson’s and Heels to Heaven. 

    Mosey to the loading dock for a Lindsay: Dry Docks and Jump Squats.

    Ark Loader on the Deep’s Hill Minora under the black top: bear crawl up the hill, then bunny hop, duck walk, polar bear, with 3 burpees at the top following each animal ambulation. 

    Triple check: P1 runs the track, P2 does Crab Cakes, and P3 does WWIIs.

    Numbers. Names.

    Announcements: F2 at Joey’s Hotdog’s tmrw (1/13) at 12pm. Gomer to Honduras w/ Friends of Barnabas Sat (1/17). Pigskin to the Bridge Sat (1/24).

    Prayers: Prayers for Flo’s father-in-law who recently broke his hip. Prayers for Attila who is tasked with the awful job of laying people off today and general prayers of healing for all of those in the clutches of illness. YHC took us out.

    Thx for letting me lead fellas! Let’s do it again soon. Now get out there and do something good for someone else today. SYITG!

  • Runners Sound Off

    8 threw off the shackles of the fart sack to arrive bright and early for 2026’s first round of Currahee. 2 Rucked, to God knows where. 3 ran a modified route. And 3 did the following:

    Left on Pump

    L on Falcon Bridge

    L on Raintree

    Right on Ridgefield

    L on Cox

    L on Brookmont

    L on Singingwoods

    R on Buffapple

    R on Pump

    L on Burnside

    R on Summerwood

    L on Glen Eagle

    R on Old Prescott

    Straight shot to Godwin

    BTTF

    Numbers. Names.
    

    Announcements:

    Lots going on:

    The Bridge needs a Q for Jan.

    Breaking Bread is open for 2026. Let’s get er done!

    Salt Lick and Beaver (?) are MABAing (100 burpees a day for all of Jan). Who else is in with these maniacs?

    Dry January is rolling. It’s not too late to join. Whitesnake is gonna give up Pull Ups.

    But Doozy isn’t. He’s gonna start with 1 pull up and add a pull up a week, ending the last wk of 2026 with 52 pull ups a day. I’ve got my popcorn and I’ll be following this development closely, hoping his arms don’t fall off by July.
    

    Prayer requests for Gypsy’s parents, Handshake’s niece and UpChuck’s friend – all battling the big C.
    

    YHC took us out in prayer for miraculous healing and for a safe and healthy 2026.

    Fun Fact: Whitesnake not only has a band and cooks up themed Qs in his free time, he also started a Podcast, Spiders Sound Off, with a buddy. They discuss U of R’s men and women’s basketball. They even have a theme song. He’ll sing it for you if requested. What can’t this man do?!?

    100% attendance at Coffeeteria at Dunkin. Lots of good mumble chatter aaaaand it was free donut day. Not a bad start to the day.

    Have a great Friday fellas!

  • First Workout of the New Year

    4 Circus regulars and a man known on the streets as Gumbo showed up 5.5 hrs after the ball drop to show 2026 what’s up.

    With much mumble chatter scattered between, the Pax went through 7 rounds of overhead presses, high pulls, curls for the cougars, swings, sumo squats, sit ‘n’ press and American hammers. We did 21 of each, then 18, 15, 12, 9, 6 & 3 – with a lap run between each round.

    I learned a lot about Gumbo today. His mother is of Spanish descent, he grew up in Louisiana, his father started Q94 and as a former regular of Circus, he plans to return with a classic KB Lindsay that he’s dropped on the CM clowns before. Great having you today Gumbo and good to get to know you better.

    We wrapped things up with 10 overhead curb pulls, 15 Flutters with chest press (IC) and ended w/ a 60 second leg hold. Recover. Well done men.

    Numbers and names.

    Announcements:

    0700 Convergence today. Of course these 4 beasts that joined me today promptly left CM for Dog Pile’s NYD Convergence and doubled dipped.

    Dry January is upon us. It’s not too late. Jump on this train – you won’t regret it.

    Salt Lick is the only bad ass I know that’s already knocking out burpees for MABA (Make America Burpee Again, 100 burpees a day for all of Jan). He’s done it 3 years in a row. So far he’s moving forward solo this year. Don’t leave him hangin’. Who’s with him?

    The Bridge needs a Jan Q.

    Breaking Bread – you know the deal – sign up!

    Happy 15th B-Day F3. I’m deeply grateful for you.

    YHC took us out. Prayers for a fantastic new year. May God lead all of us men, day by day into 2026, to grow ever closer to the men we were designed by God to be. As Fudd recently reminded me (thx Fudd, I needed it) there are plenty of service opportunities around. Pick one and do it. There are lots of problems in the world to solve. What is your part to do? You can’t solve all of them, but you have been designed by God with certain strengths. Put them to use and make your small corner of the universe a little better. I mean, think about it, a couple of dudes showed up in a park to work out together on 1/1/2011 and 15 years later look at where this amazing thing called F3 is. You never know how your actions will ripple out, for good or for bad. Leave the results up to God, but you are responsible for the actions. Let’s go make 2026 all it can be, one day at a time.

  • Santa Claus is Comin’ to West Broad Village

    Gypsy, Santa and a golden doodle named Rudolph rolled in to the Poco MS parking lot on 2 wheels at 5:30am sharp.  Someone got Pigskin to come back west, after briefly heading east, cause this AO’s actually got a Q today and it’s Santa.  

    Despite being an immortal and magical being, I’m not a personal trainer and despite having Flo on retainer, I thought it best to squash any possible litigation from the get go.  

    After some SSHs, DQs, helicopters and DMH – we had much preparations to do before the big night tonight.  First, we headed over to West Broad Village to Petco for some reindeer food.  

    Gypsy stayed back swinging bells for the holiday, since he’s nursing a hamstring injury.  He decided to punish himself by throwing 70 and 60 lbs KBs around until his hands stopped working.  Respect.

    Fun fact: the North Pole has a few AOs.  “The Work Shop”.   “End of the Earth”.   “Northern Lights and Reindeer Fights”.  “Big Snow Balls”. “Dasher & Blitzen” (that’s a running AO).  Santa usually Qs.  

    Today Santa shared some of his secrets while leading the pax: 

    To prepare for going down, and then up, about 1000 chimneys per minute tonight, the Pax was called to first do Crawl Bears, followed by Bear Crawls, across the parking lot.  

    Next up: a last-min gift for Mrs. Claus.  Off we flew with Rudolph at the helm towards Diamonds Direct.  We did 10 Diamond Merkins, 15 Jump Squats, and 20 WWIIs.  

    Then we flew over to Dave and Busters to pick up a couple of specialized toys made from materials that just can’t be sourced from the frigid tundra of the northern most section of the planet.  While there, we knocked out 10 Burpees, 15 Jump Squats and 20 Heels to Heaven.  

    With all this cardio under our belts, and my need to keep my weight up, it was time to carb load – so off we went to Whole Foods for cookies, more Burpees, Squats and Heels to Heaven.  

    We then ran back to Poco for a little Mary (FMs, flutter and a 60 second leg hold).  Recover!  

    Nice work today men!  Consider most of yourselves as being on the Nice list.  A couple of you just barely made it (you know who you are).

    Numbers.  Names.  

    Announcements: 

    Bridge 12/27. See Kubota for deets.  

    Pinto’s Remission Party (Kick Cancer’s Ass Party) 12/27 at 4pm.  

    Jan 1 Convergence at Dog Pile at 7am.  Some are gonna double dip at Circus.  And Circus will be led by Attila on 12/25 (apparently, there will be coffee).  

    Lastly, Salt Lick invites you all to join him in MABA or Make America Burpee Again.  All you have to do is a 100 Burpees a day for the month of Jan.  Think it’s too hard?  Well, Salt Lick has done it 3 yrs in a row.  So don’t be a wuss.  Instead, be a beast like Salt Lick.  We fall down, but we get up together.  

    No prayer requests.  YHC took us out.  

    F3RVA, thanks for having me from DR and for letting me lead.  I’ll see all of you in just a few hours. Merry Christmas to all and to all a good night.  -Santa

  • Is Lighthouse Still Alive?

    At my 10 yo son’s request, we played some Simon Says. After an introduction and disclaimer we launched into some SSHs, but only because Simon Said. Then arm circles and DQs, after Simon told us to. Fudd then arrived, so I took advantage of the situation. The pax was told to plank up. Not a soul moved, but when Fudd just barely headed towards a plank, I took the opportunity to call him out and a group punishment of 5 burpees was called b/c Simon didn’t say nothin. Now that Fudd was in on my shenanigans, no more missteps were made as we wrapped up w/ Mt. climbers, WWIIs and Merkins. Recover.

    Next up, 11s w/ a twist: Mike Tysons and Jump Squats, with running across Gridiron’s gridiron b/w exercises. The twist: when doing 10 MT’s run 100 yards, 9 MTs run 90 yards, and so on. Recover. A 10 count was called to catch our breath. Enough of that. Let’s roll. Mosey to the center of the field.

    Somewhere around this point in the work out, I considered how Lighthouse rarely misses a workout and he’s missed 3 this week. Unheard of. I questioned if he’s actually still alive. Apparently, he’s allowing work to interfere with F3.

    For a little Leadership Development, we broke into 2 groups. Each group needed a team leader. Those who don’t Q much were encouraged to step up. Polly and Piglet stepped up. Each team needed to knock out 100 burpees, 200 LBCs, 300 SSHs, and touch 10 trees. Leaders were told to lead and all others were told to follow instructions. Leaders, nice work delegating, planning and communicating. Team members, nice work humbling yourselves and following instructions to accomplish a common goal. Despite the successes all around, someone had to lose. Team 2 won and did monkey humpers a little too close to Team 1 while they did a 5 penalty burpees for losing.

    Next up for this group of middle-aged manimals, a procession of animal movements. Bear crawls, duck walks, crab walks, bunny hops and lunges (not sure what animal lunges).

    Then we petted the friendly dogs of a random woman passing through. Enough messin around: Let’s move!

    SPMS’s parking lot served as the spot for Eye of the Storm. 5 Burpees in the eye of the Storm and on the 4 edges of the Storm we did Mt climbers, plank jacks, AHs, and heels to heaven. Return to the Eye b/w exercises. GP modified with some stretches. After we ensured he was still alive, we headed over to the bleachers…

    …for a Lindsay of bench kicks and dips. After a very secular convo about religion, we ran to the main parking lot in a vain attempt to warm our now frozen 6s.

    With 12 men, a triple check was the obvious go to. P1 ran. P2 did Crab Cakes and P3 did WWIIs.

    BTTF.

    Thank you Fudd for leading the Pax in some Mary while I grabbed my phone.

    Final 60 seconds: Merkin contest. Go to failure. Good effort given by most (ha!). Our young gun, Piglet, was going strong and seemed to be an obvious favorite, but he started to lose steam when out of the corner of my eye was a man of a respectable age that just wasn’t stopping. Pinto, very impressive display of strength and perseverance. Congratulations on your victory sir!

    Numbers. Names.

    Announcements: 2nd F on 2/9 at 12pm at Tres Machos (Pigskin can’t make it this month). Pinto will host a Xmas Party at his place on 12/20, I believe from 5pm-10pm. Fireman Ed will host a Remission Party on 12/27, come over around 4pm. Fudd has stepped up and snagged Breaking Bread on 12/27. Who’s gonna get 12/28? The Bridge is also on 12/27. See Kubota for deets.

    No prayer requests. YHC took us out.

    Moleskin: Today, try to think a little less about yourself and a little more about others.

    Excellent Coffeeteria with this crew afterwards. I’m so freakin’ grateful to have you dudes in my life. Thx for letting me lead and I’ll see y’all in the gloom!

  • Celebration Time!

    Lot’s to celebrate at WTH today, but first, we grind! Run to Wells Fargo to open some bogus accounts and knock out COP. Onward to Kroger for a pretty-dang-big-prostitute-style 4 corners. Gold Digger hit some small rocks just right (wrong?) and tweaked his knee. All corners completed, we ran/walked/limped BTTF. For an F3 1st, Borat sprinted back to the AO, jumped in his car and scooped up Gold Digger. We checked F3’s bylaws and determined this action to be acceptable and appropriate.

    Numbers. Names.

    Announcements: Green Hornet is 41 today. Banjo turned 23 yesterday. Full House landed a new job. I’m 21 years sober today. Members Only launches officially 11/7 and they need a Q.

    Prayer Requests: Prayers for UPS due to yesterday’s crashed plane. 7 are dead, people are still missing. Of course, many folks out there are impacted by this. Earlier in the day, there was a bomb threat at Reagan National Airport. Prayers for Roger Roger’s industry and all impacted. Prayers for physical healing for Gold Digger.

    YHC took us out.

    Lastly, Roger Roger brought Dunkin coffee and donuts, threw it out on the tailgate of his truck and we got our celebration on! Great way to start the day.

    Well done Pax. Way to work today. Have a great Wednesday and I’ll SYITG!

  • All Are Welcome

    Now that Currahee is officially in a turf war with those elitist snobs over at Members Only, Currahee will be leaning into being a place that all are welcome. Currahee is for Ruckers and Walkers and Runners, and even non-humans, like my ever-present companion, Wally. And all of these types showed today, 13 strong.

    Being the end of the month, the Bro-Code protocol was engaged. But backwards, because why not.

    We came, we saw, we ran, we rucked, we discussed human success as a relationship to birthrate, we laughed, we got honked at twice, we mostly picked up the six, we conquered. Well done men!

    Names. Numbers.

    Announcements: EF Hutton will lead a trip to the Bridge on 11/15/25. Thxgvg Day Convergence at 45MOM at 7am. All joking aside, I’m excited about Westhoe’s newest AO, Members Only (a Bootcamp-style workout). After a couple of soft launches, they officially open their doors next Friday, 11/7. I believe this is the only AO in F3RVA on Friday not dedicated to running. Go give ’em some love and check it out!

    Prayer Requests: Gypsy’s step-dad discovered yesterday that he has prostate cancer. And his mother needs surgery. Gypsy will be more out of pocket than usual caring for his family. Let’s all keep Gypsy and his entire family in your prayers.

    Hutton lost his aunt yesterday. Please keep EF’s mother, particularly, in your prayers as she mourns the loss of her sister.

    UpChuck has experienced a lot of loss lately. He lost his cousin a few weeks ago. Just yesterday he learned of the passing of a 30-year old buddy. Additionally, a college friend of his just passed and another college friend recently lost her mother. He’ll soon be attending 2 funerals in one day. One will be led by Bodos. That’s a lot of loss. Please keep UpChuck in your prayers and those friends and their families as well.

    Moleskin: There is no shortage of suffering in the world. If you are in a season of stability, use this time to do something for someone else. Lots of folks have lots of needs. Sometimes, just a kind word, or even just your undivided attention, is enough. Sometimes much more is needed. Be on the lookout for ways to help. Remember, when you give away something good, something magical happens. You don’t lose anything. In fact, you and the other person become richer in the end.

    Let’s go get this Friday! Happy Halloween Pax!

  • It’s Burrito Time Baby

    Burritos were the call.  The M and 2.0 jumped in to help.  My 2.0 browned, drained and seasoned the ground beef.  The M picked out tea and lemonade to drink and a seasonal dessert, a pumpkin roll, prepared by none other than Kroger.  We dropped off the items, with all the fixins (shredded cheese, shredded lettuce, sour cream, salsa) a pile of tortillas and tortilla chips (party size of course), drinks and dessert and headed out to see our nephew’s evening soccer game.  Good family fun.  Oyster, thanks for the details and holding this position down.  See y’all in the gloom! 

  • Who Punched Gerald Ford’s Son?

    Only 8 today at Currahee, a far cry from recently inflated numbers. I knew why once I saw Roger Roger’s BB for the newest AO, Wells Bells, a Friday bootcamp. I’m excited to check it out some time. But today was for running.

    After naming 12 random streets and watching the Pax’s eyes glaze over, we launched. Chum and Kru rucked it, Salt Lick and Flo did their own thing and the rest did 5.5 mi and 380 ft of elevation gain, helped in no small part from Buffapple Drive, which provided 87 ft of elevation all by itself.

    Much was discussed: Stories of balls being punched and other shenanigans from our kids at school. But most notably, it came to light that one amongst us punched Gerald Ford’s son in college. I’ll never say who. I’m not trying to get the secret service involved and you have to post to find these things out.

    BTTVF for Numbers and Names.

    Announcements: Bootleg takes a group to the Bridge tmrw (10/25). Breaking Bread is still open on Sun (10/26). Continued prayers for Chicharon’s friend who lost his 13 yo son to suicide last week. YHC took us out.

    Moleskin: Don’t take the folks in your life for granted. None of us are promised tomorrow. Consider that God has put the people in your life in your life for a reason. Seize the moments you are given. They matter and so do you. Have a great Friday gents!