Author: Mr Rogers

  • No 6 Today

    Despite Gypsy protestations, there was no 6 to return to today. 5 rabbits and 1 newly-trimmed dog got after it this week at WTH. After a little stretching at the local Wells Fargo, we headed to Kroger for 4 corners, prostitute style. After explaining what prostitute style is, and what a prostitute is, to Banjo (he’s young people, give him a break), we went to work. 10 Merkins at the 1st corner, 15 Jump Squats at the 2nd, 20 WWIIs at the 3rd and 25 SSHs at the final corner. Thinking there was limited time to complete the final round, we headed back to PMS. Discovering that this group runs like the freakin’ wind, we had extra time and stopped along the way to complete the exercises.

    BTTF for some Mary and Q training. Nice work introducing exercises and counting. Aaaaand time!

    Names. Numbers.

    Announcements:

    -A good rumor really can work wonders.

    -4th of July Convergence at Grid Iron. Bring the 2.0s. There will be jugglers, fireworks, a couple food trucks, and an Apache Helicopter for the kiddos to check out – all because of America, heck yeah! 250 baby – let’s go!

    -Congratulations on multiple Personal Records set today by Gypsy. You are a champion. Your new phone knows it and so do we.

    Prayers for safe travels for our brothers vacationing and traveling for work. YHC took us out.

    Moleskin: It’s natural to take for granted anything that is stable in our lives. F3 is a rock in my life and it’s there, whether I fart sack or not. But it’s only there because other men set their alarms, pry themselves out of bed, work around spouse’s and children’s morning routines, drive somewhere, plan Qs, encourage one another and lead prayers – and all by 6:15am. When I do stop to think about it, I’m deeply grateful for all of the Pax grinding daily to make this thing happen. You are all appreciated.

  • Say Yes to Life

    When you show up to a workout and get voluntold your the Q, you just say yes to life and do it. That’s the culture we have developed at WTH. We rarely sign up, but we’re ready to go at a moment’s notice. This week, Pigskin decided to hang back at the school to work with kettlebells, increasing his grip strength with some light cardio added in, as he just gave blood recently. He should be back to running Friday at Currahee. The rest of the crew took off to the tried and true route that is the cul-de-sacs of Whitesnake’s hood. COP: Introduction, disclaimer, SSHs, DQ, DMH, touch the sky, recover. The Thang: at every cul-de-sac we did 5 Merkins, 10 Jump Squats and 15 Heels to Heaven.

    BTTF with 2 min to spare: another round of the aforementioned exercises followed by a 60-second leg hold. Aaaaand time! Nice work gents!

    Names and Numbers.

    Announcements: 2nd Tuesday for 2nd F will be on 6/9 at 12pm at Tazikis Mediterranean Cafe.

    Summer Tour is 1/2 way through it’s second week. See slack for dets.

    Prayers: Pinto’s father-in-law is going to a rehab facility. Prayers for Pinto and his family as they navigate this adjustment. Additional prayers for a family Pinto knows that recently lost a teen-aged child to suicide. YHC took us out.

    Moleskin: “Be more kind to those around you. You have no idea what they are going through.” The quote goes something like that. The sentiment being that many are out there fighting silent battles we are unaware of. Let’s at least make an effort to not tear each other down. Make an effort to at least live up to the part of the Hippocratic oath which calls for doing no harm. And perhaps, we could even attempt to lift up some of those we cross paths with today. Go out there and do something for someone else. Thank you for allowing me to lead & I’ll SYITG!

  • Only 14?

    Offshore will be missed as he heads out to Oklahoma in about a month or so. And his impact on Circus Maximus will be felt long after he becomes numb to tornado warnings. His impact at Circus (from making coffee weekly, which has led to a huge increase in weekly numbers) is so immense that having only 14 men at this AO felt like a small number. This was accentuated by a lack of mumble chatter, as Attila, Fudd, White Deer and White Snake, our typically chatty Cathys, were all absent.

    With fresh batteries in my speaker, I pressed play on my new rockin’ playlist, featuring the greatest rock anthems from the last 50 years, gave an introduction and a disclaimer and then we got down to business.

    COP: SSHs, DQs, Deadman Hang, Reach for the Sky (w/ a calf raise), AHs, WWIIs, Merkins aaaaand recover.

    The thang: We worked our way down the body: OYO, 21 Overhead press, high pulls, curls (these got forgotten during round 1, thx for keeping me on track Pinto!), swings, sumo squats, AHs (single count) and Sit ‘n’ Press. Then we took a lap around the bus loop. Then a round of 18, followed by a lap. Then 15, 12, and 9. After doing 6 of each, we did 25 SSHs and after the final round of 3, we did 5 Burpees.

    Move to the curb for 10 Overhead pulls (it might be called that), 10 Bench presses and some Flutters. Repeat. 60 second leg hold -aaaaand that’s time. Well done men!

    BTTF. Names. Numbers.

    Announcements: 2nd Tuesday, 2nd F, June 9, @ 12pm. This time we’re hittin’ up Taziki’s Mediterranean Cafe (in the same shopping center as Joey’s Hotdogs).

    Handshake has officially launched the Summer Tour. See slack for updates.

    Congrats to Joey Chestnut for graduating high school, for Lighthouse’s son graduating 8th grade, and mine for 5th grade.

    No prayer requests. Nevertheless, YHC took us out.

    Moleskin: Be kind to yourself. Watch your self talk. Speak to yourself as you would a close friend. Why? Because it will help you better achieve your goals. Research supports this. This all came from a great podcast that Lighthouse shared with our Shield Lock. It’s on Emotional Regulation. Here’s a link if you’re interested: https://podcasts.apple.com/us/podcast/10-happier-with-dan-harris/id1087147821?i=1000767805055

    I often end BBs reminding us to go do something for someone else. Maybe today, try to be a little extra kind to yourself. That guy counts too!

    SYITG!

  • Wally Fartsacked

    10 studs didn’t let a little rain deter them from the grind. 8 runners. 2 ruckers. And no dogs this week. Wally was itching to go actually, but doodles hair is a bit like Bob Marley’s after playing in the rain.

    Everyone took various routes through and around Deep Run Park. Hutton and Up Chuck exited the back of the park and were spotted going down Cox (hehe). Pinto braved the park, but took a shortcut back to GHS. And the ruckers returned to the flag in time for the end of the prayer at COT. It’s U V U and we all got in 45 minutes of movement. Mission accomplished. Well done men!

    BTTF 4 COT: Names. Numbers. Announcement: Memorial Day Convergence at Dog Pile at 7am. Check with Handshake if you’d like to bring some water, gatorade, etc. Handshake’s son, Trip, and Pinto’s son, Ethan, both celebrate b-days today. Happy Birthday young men!

    No prayer requests. YHC took us out, Pigskin sytle (dropping a little knowledge before the prayer). The knowledge, summed up by AI:

    “The human body operates as an inescapable ledger for our emotional truth.

    When we engage in denial and suppression, we do not eliminate our pain; we merely force it underground. This trapped psychological distress routinely manifests as physical pathology, driving genuine psychosomatic illness and chronic dysfunction. The body cannot sustain the burden of a divided self.

    True healing begins only when we stop resisting our reality. Crucially, acknowledgment is not a passive surrender, but an active, necessary confrontation that relieves the physiological toll of deception and allows the nervous system to return to equilibrium.” There are no stone-wall men amongst us. Life on life’s terms impacts us. Acknowledge what you experience, and move through it. Allow it to guide you. Don’t get buried beneath it.

    Happy Memorial Day weekend gents! Go out there and do something for someone else today. SYITG!

  • There’s no stopping us right now

    Claude designed workout managed to minimize Fudd and White Deer banter making Claude a likely candidate for Nobel peace prize in 2026. 

    Tecno tunes from Blue Moon’s 90s playlist- Icona Pop, Eric Pride, Riahanna, MIA

    Workout: 

    Warm up: SSH, DMHang, DQX, Helicopters, Merkins, APD, LBC

    Circuit 1: 

    4 sets: 40 work/20 rest Goblet squat, Bench Press, Lawnmower, KB Deadlift. 90s break between sets

    Circuit 2: 

    3 sets: 35s work 20 s rest  KB swing, R and L clean and press, Renegade row R and L 90s break between sets

    Circuit 3 

    2 sets 30s work/15 rest

    KB Thrusters, Alternating Swing, Goblet swuat jump, Rifle Holds

    Circle of trust 

  • We Fall Down, But We Get Up – Together

    8 got after it this week at WTH. With a bootcamp heavy workout, we only made 2.58 miles in laps around the lake at W. Broad Village, not our usual 3 miles, but we got in plenty of movement nonetheless. As we ran, we stopped twice per lap of the lake to do 10 Burpees, 10 Merkins, 10 Jump Squats and 10 WWIIs. Then 9, then 8, 7, and so on down to 1. Lots of good mumble chatter along the way. Lastly, we headed BTTF for a 60-second leg hold. Aaaaaaand time!

    Names. Numbers.

    Announcements: Blue Grass festival coming up, I think on 5/2. Whitesnake could use some help. Or just come out to enjoy some tunes.

    Pigskin and Roger Roger both had knees acting up on them today. I hope these aches and pains subside gents.

    Prayer Requests: Nothing today.

    YHC took us out.

    Moleskin: A Japanese proverb states, “Fall 7 times, stand up 8.” Others have said it differently:

    “Failure is not falling down, but refusing to get up.” — Chinese proverb

    “It’s not that I’m so smart, it’s just that I stay with problems longer.”
    — Albert Einstein

    “Success is stumbling from failure to failure with no loss of enthusiasm.”
    — Winston Churchill

    The Burpee is an excellent symbol for not giving up in the face of initial failure, for falling down and then getting back up again. Today, we did that a lot, 55 times actually, and we did it together. I’m grateful for the encouragement and friendship that I’ve found in F3, pushing me to continue to move forward despite what life throws my way. Keep pushing gents!

  • The Wimps Went to Tunnel Vision

    After I posted that we were gonna run hills for 45 minutes, I thought numbers would be lower, but 11 showed up to suffer for a while, leaving only the wimps of Westhoe to go to Tunnel Vision.

    The Main Event: We ran up Glen Eagle, going up and down any dead end with some incline in it. Once we hit 22.5 minutes, we retraced our steps. Lots of hills today. Well done men!

    Names. Numbers.

    Announcements: Upchuck is still hoping a HIM will reach out to him about taking on RVA’s Site Q responsibilities for The Bridge.

    Prayers: Prayers for those still in need of healing and comfort.

    YHC took us out in a thick fog of gas, which no one owned. I’m not sure anyone heard the prayer, as we were being choked out.

    Moleskin: Discipline makes us stronger. When you get more comfortable in the fire, you are able to handle more. Today was all hills and horrible gas. And somehow we are all a little better for it. I hope everyone has an excellent Friday. It could only get better after this start to the day.

  • Attitude of Gratitude

    11 of Westhoe’s finest, and 1 four-legged creature, explored West Broad Village during this weeks installment of WTH.

    COP: SSHs, DQs, Helicopters, followed by a series of 3 exercises used throughout the village as we ran: 15 Jump Squats, 20 Merkins and 25 Flutters, all OYO. Before breaking the COP, we hung out in DMH for a min. While hanging, the Pax was reminded that we all have Negative Bias, the tendency to focus on the problems in our lives, which can lead to chronic negativity and what I like to call, Stinkin’ Thinkin’. The Pax was invited to combat this with attempting to cultivate an Attitude of Gratitude. Anytime we stopped at during our run to engage in the exercises above, all we invited to contemplate one thing for which they are grateful.

    Lots of good mumble chatter today and I believe there was 100% participation in returning to pick up the 6. Nice work men!

    BTTF for names and numbers.

    Announcements:

    Pigskin is back safe and sound from Norway. Truly something to be grateful for. Welcome back sir!

    2nd Tuesday, 2nd F lunch this month will be on 4/14 at Firehouse Subs at 12pm.

    Prayers:

    Continued prayers for Charlotte as she spends precious time with her family.

    Continued prayers for Roger Roger’s family as they navigate his FIL”s health concerns.

    And continued prayers for my M’s aunt, who had a stroke on Easter and is currently non-verbal.

    Moleskin: Regarding our tendency to focus on the negative, Jordan Peterson once said, “You can only be so happy, but you can be very dead.” Our brains are problem-finding machines for a reason. They are designed to keep us safe. But this mechanism, if left unchecked, can make us miserable, and thereby, make all of those around us miserable. To counter this tendency, you can stop and make a quick 10 point gratitude list. While there will always be a handful of problems in our lives at any given moment, the amount of things to be grateful for, everyday, is startlingly huge. Our life becomes that which we focus on. Remember what is going right. Value your health. Don’t dismiss your children. Care for your M like she’s the one that God selected for you. Be a friend to those you encounter. Make this day count. No one is promised tomorrow.

  • The Buffapple Route

    With a slight nip in the air, 7 slayers of the fart sack embraced the streets of Westhoe and embarked on The Buffapple Route. I’ve found it a little cumbersome to have multiple street names thrown out there before running a route. People can’t remember the way; folks get lost. Posting the route the night before helps immensely, but it takes a little effort. I thought that having a few routes with names would be cool. So, I’ve gotten the pax to run the following route, which really shines when you are 1/2 way up the beast of a road that Buffapple is, about 4 times now. After trying to imprint it on our collective memory bank, I now declare this The Buffapple Route.

    I suppose we have a couple other routes with names: Gypsy’s figure 8, the classic bro code run, the out and back (down and back Ridgefield) – but to me, the more named routes the better.

    The Buffapple Route: Launch from Godwin HS, L on Pump, L on Falcon Bridge, L on Raintree, R on Ridgefield, L on Cox, L on Brookmont, L on Singing Wood, R on Buffapple, R on Pump, L on Burnside, R on Summer Wood, L on Glen Eagles, L on Old Prescott and back to Godwin HS.

    BTTVF. Names. Numbers. Announcements: Please consider taking UpChuck’s service commitment (Site Q for The Bridge) from him. He’s put in some years and it’s time to pass the torch. Mr. Water Bottle has some potential upcoming cross country, as well as international, trips on the horizon. That guy really gets around. Speaking of guys that get around, with Pigskin gone to Norway this week, we’ve had some new War Daddies. Strangely, no one seems psyched when the are bestowed with this honorary title. Prayer Request: Handshake’s family, UpChuck’s friend and Pinto’s niece.

    Perfect attendance today at Dunkin for 2nd F. We took a deep dive on what a beast Homer is and how many Asian cultures are superior to ours. And I learned that Pinto likes Skid Row (the band, not homeless encampments – rock on brother!) and that Gypsy’s son is fluent in Japanese (wow!).

    Moleskin: The Stoics practiced Memento Mori, or “remember you must die”. Sounds morbid, but to recall this reality, serves to help us live more intentionally, virtuously and without wasting time on trivial matters, in this day, as tomorrow is not promised for any of us. Go get this one fellas!

  • Why Bother?

    After we got the disclaimer, welcoming and a generic COP out of the way, we began running the cul-de-sacs of Whitesnake’s hood, sans Whitesnake. We pondered why people go on shows like Naked and Afraid or climb Mt. Everest. Because it’s there? To push oneself to new limits? Because they are attention-hungry narcissists? Who really knows. Even just going out for a hike, you can get your arm stuck between a wall and a sizeable rock and have to cut your hand off to get outta there. Sometimes, you don’t make it back and you become a trail marker. Or you might have to eat your dead friends for energy to hike out of the Andes. Most of us gave permission to be eaten by the Pax. Banjo remained silent. We all began to see the wisdom in flipping Nike’s catch phrase from “Just Do It” to “Why Bother?” Might be a better idea to pack on the pounds and just stay home. But this lame philosophy was not for us, not today at least. We hit each cul-de-sac doing 5 merkins, 10 heels to heaven and 15 jump squats. We all made it back. Cannibalism was not required for this AO, not this week.

    BTTF. Names. Numbers. No announcements. Well, actually, Pinto taught us how to do a “Triple Pump” I believe it was called: a new exercise brought from St. Louis by Uncle Eddie. Prayers: None declared, but the usual crew was on our minds. YHC took us out.

    Moleskin: Comparison is the thief of joy. I find it’s easy to get bummed out when I compare myself to others, especially the talented, accomplished, well-read, disciplined men of F3. We should compare ourselves only to ourself yesterday. Just try to be a little better today than that guy was yesterday. Or as Salt Lick quipped, just try to suck a little less today. SYITG fellas!