Author: Mr Rogers

  • Rudy Gets the Ghost Flag – Again?

    Rudy had an excellent beatdown dialed up for his SOJ brothers only to have Mr. Rogers and Handshake, the Westhoe Bros, arrive with the Ghost Flag, snatching away the Q. Apparently, this is Rudy’s 2nd time having the Ghost Flag. What are the odds? And just what are these Westhoe Bros all about? 16 strong at The Alamo found out.

    Warm up: Run around the horse shoe (high knees, butt kickers, karaoke). 

    COP: Introduction. Disclaimer. SSHs, DQs, Cherry Pickers, Mt Climbers, WWIIs, & Merkins. Recover. Enough of that: Let’s roll!

    Westhoe Bro Mr. Rogers was up first w/ some Parking Lot Fun: Hop to the next parking space and crank out 5 Merkins. Go all the way to the end. Go back with a Crab Walk to the next parking space and knock out 5 Jump Squats at each. Then Lunges w/ Plank Jacks and finally Bear Crawls w/ WWIIs.

    Next up? 7s w/ Mike Tysons and FMs.

    The Q was then passed to the other Westhoe Bro, Handshake, who improvised, jumped right past a Septouple Check and introduced an F3 first: The Octouple Check. 8 men on a line. The other 8 form a parallel line. Men facing each other pair up. One line picks an exercise. First pair runs the horse shoe while the remaining pairs perform their exercises. Runners return, go to the opposite end of the line, all pairs shift down a spot and perform the next exercise. If this doesn’t make sense, it’s because it’s a friggin’ Octouple Check and you just had to be there.

    Squat Walk to the bend in the lot. Form 2 lines again. First pair Bear Crawls alllllll the way down to Big Blue, Handshake’s truck. Next pair waits 10 seconds, then follows. And so on.

    Pair up again. P1 runs to the fence and back. P2 Squats. Then WWIs. Then more Merkins. 6:15am!

    Numbers. Names.

    Announcements:

    Century Classic 2.0 CSAUP May 2-3. Don’t think about it. Just sign up. What could go wrong?

    Rudy will be doing a Draft Day themed Q soon. Rudy is a bigger football nut than me. And apparently Draft Day is his biggest football day, bigger than the Super Bowl. What?! This Q should be epic!

    Corned Beef will be leading a crew at the Bridge on April 26 and Big Herm’s got it on May 10.

    Prayer Requests: Flyboy asked for prayers for his neighbor’s M, who is suffering from Liver Failure.

    YHC took us out.

    Moleskin: Man, I just love F3. Fun to buddy up w/ Handshake, steal the Q & meet some new dudes. All before 7am. What a great way to start the day. Good to visit SOJ. It’s been a little while. The Alamo has tons of new guys, and everyone is 30. Heist and others have done a fantastic job of inviting new guys to join and giving away this awesome thing that was shared so freely with us. In fact, Heist is working on another FNG right now. Wildcat had a good lung scan recently. And despite his ailment, he was still the fastest one out there today. What the heck?!? Great to briefly chat w/ and share some laughs w/ guys I’ve never met before like Toby, Matlock and Flyboy. Always a pleasure to see Warby and I”m looking forward to him Qing Circus Maximus soon. It’s a blessing to be a part of this brotherhood. Rudy, thanks for letting Handshake & I crash your party. Lookin’ forward to seeing what you do w/ the Ghost Flag. Have a great Monday gents and I’ll SYITG!

  • Really Roscoe? 

    Instead of attending RVA’s own Monument Ave 10k today, we did a run-heavy beatdown. 

    After Fudd’s dog, Roscoe, made a beeline for my shovel flag and proceeded to piss on it, we were ready to begin. 

    Warm up: Run around the parking lot (high knees, butt kickers, karaoke).  

    Circle up for COP: Disclaimer, SSHs, Arm Circles, Cherry Pickers, DQs, Mt Climbers, WWIIs, & Merkins. Recover. Enough of that: Let’s roll!

    Line up on the saturated Gridiron. 
    25 MH on the 25 yard line, run back to the start. 
    Repeat and add 50 Shoulder Taps on the 50 yard line, run back.  Repeat, add 75 LBCs (we got nice and soggy here)…
    finish with 100 SSHs. Roscoe had a ball running all over the place, when allowed. Besides his antics within 30 seconds of showing up, he was a perfect gentleman otherwise.

    Next up: Track Attack
    Run the track twice.  If you get passed, do a Burpee.  This was gonna be fun, in my mind.  IRL, we just ran around the track twice. 

    Eye of the Storm
    Audible to a parking lot instead of another saturated field.  5 Jump Squats in the center between each corner exercise, which the Pax picked in random order (20 Merkins, 20 AHs, 20 Lunges, 20 Plank Jacks).  Just for funsies, we did it twice. 

    Triple Check in front of Short Pump MS
    P1 runs loop.  P2 Balls to the Wall.  P3 WWIIs. 

    Mosey BTTF, but we stopped for 5 burpees OYO.  Mosey, stop, 5 more burpees.  Mosey, stop, 5 more burpees… I think we did about 40 burpees in total.  Some grumbles here.  I let Chum know that we ran out of time and got off easy.  I had a 100 burpee Dora planned.  There’s always next time.  And I still have the ghost flag. 

    Circle up for some Mary (FMs, Heels to Heaven, finish with 60 second elevated leg hold). 

    Names.
    Numbers.
    Announcements: Piglet has another little piglet joining the litter on Tuesday, 4/15/25, as his M. will be induced at 12pm. Prayers for a healthy M and baby piglet. Century Classic 2.0 May 2-3.  Don’t think about how Completely Stupid And Utterly Pointless it is – just sign up. 
    Prayer requests: prayers for GomerPyle’s upcoming (possibly?) knee surgery.  Prayers for Fudd’s wife’s cousin, Hannah, who at only 23 yo is facing serious health concerns. 
    Moleskin: If you’re breathing today, you have something to be grateful for and the ability to do something for someone else.  Make it happen. 

    SYITG! 

  • Where’s Gypsy?

    8 road warriors met in the gloom to pound the streets of Westhoe, except for the guy that posted on slack yesterday reminding us that it’s again time for a Bro Code run. Despite this set back, the Bro Code run was executed in the traditional, counter-clockwise fashion, ensuring no man, or dog, was left behind. After discussing child rearing, business ideas, traveling for work only to do virtual meetings in a conference room and stories from EF Hutton’s Grow Ruck, it was decided: Lighthouse will be joining the juggernaut that is Westhoe’s Century Classic 2.0 team. Hutton, Honeydo, myself, some other dude – and now Lighthouse – are in. If you think hanging with us all night will be fun, or if you just can’t usually sleep or if you wanna wreck a weekend for no particular reason, see Hutton to sign up. We’d love to have you.

    Announcements: Century Classic 2.0 May 2-3.

    I’m Qing Dog Pile tmrw. Handshake wants me to simmer down, but I’m thinking about making a slaughter fest. You’ve been warned.

    Fireman Ed Qs Grid Iron tmrw and will be celebrating his bday. Happy Bday early sir!

    For April’s Physical Challenge, punctuality was considered with Fudd in mind.

    No prayer requests. YHC took us out: Give thx for today and try to help someone before you put your head on the pillow tonight.

    SYITG!

  • Smooth Up In Ya

    Tani Katane gazed upon us as she slithered around the hood of my car while 80s glam rock got us ready to sling some iron.

    Disclaimer.

    COP: SSHs, 1 Burbee, Arm Circles, 2 Burbees, DQs, 3 Burpees, Cherry Pickers, 4 Burbees, Mt Climbers, 5 Burpees, Fudd finally arrives, Dead Man Hang, 6 Burbees. Now it’s time to work!  

    The Thang: 15 KB Press, Sit & Press, Squats, Lawn Mower Pulls, High Pulls, Curls, & Overhead Press. Then  12 of each.  Then 9. 6. 3. Take a lap.

    Somewhere in the middle of this routine, a song by the Bullet Boys came on called “Smooth Up In Ya” reminding us middle-aged men to make sure we get our prostates checked.  

    Next Up: Lindsay: 30 Step-ups on the picnic tables seats (single count).  10 Flutters/KB Press.  20/20.  10/30.  Take a lap.

    W/ a perfect 12, ya gotta do a Triple Check: Timer runs.  P2: Calf Raises.  P3: Curb Overhead Pulls. 

    BTTS(tamper)F.  

    60 seconds left: FMs.

    Recover.  

    Numbers.  Names.  

    Announcements:  2 events on 3/22:  SOJ Chili Cookoff at Lwood’s crib and Fun on the Farm w/ Gypsy – fellin’ trees, shootin’ skeet and drinkin’ brews.  On 3/24, the Alamo, which has been an FNG magnet, turns 2. On 3/26, Heist turns 40 and will bless the Green Mile w/ a B-Day Q. And lastly, the csaup no one requested, but the one we all wanted is here: Century Classic 2.0. It will start on May 2 and end after your legs fall off. But hey, at least it’s not a Grow Ruck.

    Prayer requests: None spoken.

    YHC took us out.  

    Moleskin: On an average day, when not much seems to happen, remember that we are blessed to have families, jobs, homes, food. So much is going right all the time. We are so fortunate to have the gift of life. May we all recognize the blessing it is just to be alive.

  • Wally has the Q

    COP proved a little challenging while tied to a dog.  Wally, used to Currahee, thought COP was COT.  For his sake, I made sure to get some downward dog in there between various warm up exercises. 

    With Pigskin having given blood recently, he and Attila took some kettle bells behind Poco MS and apparently got their money’s worth.

    The bigger crew ran through west broad village, stopping randomly for 5 merkins, 10 jump squats and 20 of a core exercise of your choosing (trying not to repeat it). 

    Good mumble chatter: Lighthouse is impressed with Fudd’s recent meditation, Gaudi’s baby is smiling, Pinto is working on his Inner Excellence, Gypsy is contemplating if a little Japanese company is worth his time, and Blue Moon’s running just keeps getting better. 

    With Wally dragging me along, we ran past a crappy grocery store that doesn’t even have Doritos, went up a stairwell and down it, past a t-model ford, then along side the lake and finally BTTF. 

    Numbers. Names.  Announcements: look out for the Centrury Classic 2.0 CSAUP taking shape.  YHC took us out in prayer, ending with a brief meditation, as the Westhoe Shield Lock is trying out meditation lately. 

    Moleskin: Nothing happen’s in God’s universe by accident.  The people in your life are there for a reason.  What gift do you have to give them?  What lesson do they have to teach you?  This is all happening now, so don’t miss it, lost in your head ruminating on tmrw or yesterday. 

    SYITG! 

  • No Balto or Togo, just Wally

    Just like the historic dog sled run of 674 miles saving Nome, Alaska 100 years ago, by transporting an antitoxin for diphtheria across harsh terrain in 127.5 hrs, with temps going as low as -85 F, 6 gloom warriors bro coded under cold, pelting rains, pounding the mean streets of Westhoe beneath our powerful feet. With no dogs of fame such as Balto or Togo to carry us along, we had only a thoroughly soaked Wally, our wits, and a relentless pushing forward. We left no man behind, except for Pigskin, as he acted as great men do, plotting his own course.

    Tales were told of home repair mishaps. Mysteries of flight 5342 were laid bare, revealing its truths. And dreams were swirling of uncharted csaups, as we recounted the many times we had already conquered the frozen triangle.

    Today, for these men, there would be no fart sacking. Strength of character and mental fortitude would not allow it. Nay, today there would be only glory and wetness.

    Prayers were offered to the Great Sky Q, that like today, we may brave all conditions, be they physical or otherwise, to be a light unto others, achieving our objectives, be they great or seemingly trivial, one small step at a time.

  • No Respect for Lighthouse

    With Attila feeling under the weather, the Circus Maximus Q was picked up by YHC.  We quickly established that Lighthouse was having a birthday, we had lower numbers than usual and most seemed to be running a little behind. 

    We kicked off COP with some arm circles, Cherry Pickers, then DQs, SSHs, Mt Climbers, WWIIs and CDDs. 

    With plenty of regulars out today, we utilized the space that is usually occupied by cars for…

    20 high pulls
    20 curls
    20 sit and press
    20 lawnmower pulls – all OYO
    Run the loop perpendicular to the usual loop
    3Xs

    Next, we placed our KB in front of the man to our left, then did 10 Goblet Squats with the bell now in front of us.  It can be very instructive to even just contemplate how it might be to walk a mile in another man’s shoes.  I thought we would leave this exercise (social experiment?) more enlightened about the load others have to carry and perhaps more grateful for our own burdens – but I think we just wanted our own bell back and to do the next exercise.  With bells down, we all rotated clockwise one spot.  Back to our own bells for 10 more Giblet Squats.  With nothing really learned, it was time to mosey. 

    Stop: 20 CDDs, OYO. 

    Continue: To the picnic tables for some Amandas.  While a Lindsey takes time and everything adds up to 40, an Amanda is like a Lindsey, but it’s a quickie (thx Whitesnake) where 20 is the magic number.  Step ups and Curls.  Then dips and jump squats. 

    Mosey to the bus drop-off lane.  Plank work while Lighthouse unplugged the coffee pot.  Dora time: P1 runs to the end of the bus lane and back while P2 does 50 Curls, 100 American Hammers and 150 Flutter Presses. 

    We abandoned our bells and all but Whitedeer ran to the same spot together.  Return back by Bear Crawling to the fire hydrant, then high 5ing Whitedeer, and lastly lunging back to ur bells for Mary (FMs, Heels to heaven, box cutters for Boxing Day, and a 6-inch-leg-lift-60-second hold).  Aaaaand time. 

    No BTTF today.  COT in the bus lane.  Cuz why not.  Numbers.  Names.  Announcements: 1/1 convergence at W Dog at 7am.  With hormones raging and pimples emerging, F3 pushes deeper into its teen years on the first of the year by turning 14. Prayers for healing for Attila (feel better soon buddy), and for all of those in the F3 family and extended family battling various ailments.   Prayers for God’s guiding hand and blessings upon Gaudi’s recently-expanded family (his son Sully is a week old today – hope Sully got what he wanted for Xmas). 

    Moleskin: KBs look really freakin’ cool with F3 stickers on them (I see you Pigskin & Lighthouse).  All present today play musical instruments, except for Lighthouse, who studied dance.  Who knew?!?  Shout out to CM-regular Fudd for his recent encouragement to Q.  I needed the push.  Also, Die Hard may be a Christmas movie but Heathers definitely is not. 

    PSA: Circus Maximus has gone from my least-favorite AO to probably my favorite.  We’ve got 1st F followed by coffee on site for 2nd F, and everyone knows the math: 1st F + 2nd F = 3rd F.  Come check out this AO if you never have. 

    “Love one another with brotherly affection.”   – Romans 12:10

  • High and Dry in The Deep

    Using all of the awnings Nuckols Farm ES had to offer, we stayed High and Dry during this iteration of The Deep. After the disclaimer and mission statement, we launched into a COP of arm circles, cherry pickers, DQs, SSHs, shoulder taps, WWIIs and CDD (wet docks?).

    6 Gloom Warriors made perfect numbers for a triple check: Timer runs a loop, P2 lunges and P3 does LBCs.

    5 Fire Crackerjumps, OYO, just for fun.

    Mosey to the Bus Lane with a long awning supported by maybe 50 poles. We hopped to the 2nd pole and did 10 AHs. Hoped to the 4th, 10 more hammers. All the way down. SSH for the 6. We then went back down the covered side walk, but crab walked 3 poles, followed by Freddie Mercurys. Then lunges with CDDs and finally Bear Crawls with 5 Firecracker Jumps.

    20 WWIIs to get the heart rate down.

    11s along the covered Bus Lane. Jump Squats and Heels to Heaven.

    Indigenous Peoples Run BTTVF.

    Numbers. Names.

    Announcements: Rosie’s 12 days of xmas tmrw at No Toll. The Season of Giving continues on Wednesdays at FW. Apparently, you can get gifts of slim jims, baked goods, Handshakes Backwash and even Covid. Thursday’s Circus Maximus will be a celebration of Festivus (bring your grievances).

    Prayers for Hutton’s father who just suffered a nasty fall resulting in broken ribs and injury to his face. Could come with complications like pneumonia. Prayers for a quick recovery.

    I heard this bible verse recently and it reminded me of the awesome group of men that is F3RVA. Romans 12:10 “Love one another with brotherly affection.”

    Happy Holidays Gents!

  • Old School Dog Pile Beatdown

    6am: Let’s roll! Mosey to the circle. Butt kickers. High knees. Karaoke this way and that. 5 Burpees OYO.

    Disclaimer. Mission. 

    COP: Arm Circles, Cherry Pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins. 

    We did 11s in the Valley of Ill Repute. Merkins and WWIIs. Between sucking air, we talked a little about what we each think the valley is really called.  UpChuck graciously led some plank work afterwards.

    Lindsay in the amphitheater. Step ups and dips. More modifying from Hitch. Back is acting up. Get better fast buddy!

    We then did 5 another burpees for fun. Next, run to the top.

    The Hardest Quarter Circle:  (This was a far cry from the actual The Hardest Mile, but it was still challenging). Broad jump burpee a quarter of the circle.  Then Lunge, Bear Crawl and finally run the final quarter.  Tried it again.  Recover. Oyster w/ the 10 count and then we were off.

    With a perfectly divisible by three, 9 pax today, a Triple Check at the Rusty Cage was called.  Timer ran to the classic spot, the fire hydrant, and back.  Others did pull ups to failure (squats after) and jerkins. 

    Native American Run BTTF for Mary: Flutters, FMs, and a finish w/ merkins to failure. 

    Numbers, Names, Announcements:

    The Bridge on 10/26. TYA is leading. Join him.

    Breaking Bread is still open for Sunday, 10/27. If you have a bday in Oct., step up.

    Prayers: Continued prayers for Fudd’s sister Mary, who has 3 children, a husband and is battling cancer. Additional prayers for the entire Hart family. 

    Prayers for those along the east coast still struggling in the wake of 2 hurricanes.

    Thanks for allowing YHC to lead today. It’s a privilege.

  • More like Breaking Tortillas

    Saturday evening’s edition of Breaking Bread was a heaping helping of Mexican fare, with plenty of tortillas, shredded cheese, salsa, seasoned ground beef and diced tomatoes and onions for all 12 being served. This was washed down w/ a few 2 liters of soda followed by a variety of cookies for dessert. Food was dropped off to a dimly-lit room, with a more-talkative-than-usual bunch, greeting & thanking us while checking out some college football. The M and I then headed out for a hot date. Side note: Apparently, you should date your M or someone else will.

    Perhaps the coolest part was getting my 9-year-old son, Jack, in the kitchen. He was browning beef, chopping vegetables, packing items up and I believe, feeling very proud of himself. These are the moments you know that F3 is much more than just burpees and coffee.

    Tonight, Hutton’s up.