Author: Mr Rogers

Slaughter Start: 5 Burpees

Mission statement and Disclaimer

COP: Arm circles, Cherry pickers, DQs, SSHs, Mt. Climbers, WWIIs, Merkins.  

The Thang: 

Eye of the Storm – Five jump squats at the center of the Carillon field, moving randomly to it’s four corners for 20 monkey humpers, 20 SSHs, 20 dry docks, and 20 plank jacks, while going back to the center (for another 5 jump squats) between corners.  Slight mod here, but thank you Doozy for this gem.  

Sippy Cup led us in plank variations while waiting on the 6.  

On the mosey to the pipeline, 5 Burpees OYO.  Pit stop at the Rusty Cage for Pull Ups ‘til failure.  

Triple Check on the Pipe Line – timer ran while the other partners did heels to heaven and plank hold.  Fun Fact: Sippy Cup was the creator of the pipe line triple check.  Good stuff stands the test of time.  

Love Hill – Not much creative with this Q.  Just hard work offered up by those that came before.  Apparently, Toga (who I have never met) created Love Hill.   We partnered up for the usual torture: P1 ran 1/2 way up the hill, while P2 bear crawled.  Switch.  Then lunge and lastly broad jump burpees.  Then Mosey to the amphitheater for some…

Amphitheater Fun- We went from the bottom to the top with a box jump, 2 dips and 4 flutter kicks on each step.  

Fireman Ed led us in plank variations waiting on the 6.  

Killed a few min w/ SSHs interrupted by various core exercises selected by the PAX.  

BTTF.  Numbers. Names.

Announcements: 

7am at the Alamo 9/16 for Liv, Yeehaw’s child that has suffered from brain cancer.  Come on out, wear yellow and give some support.  

Also on the 16th, 5k memorial run for a Freeman HS teacher that was lost last year.  

9/23 is the F3 RVA anniversary convergence at the crucible at 7:30am (Oyster is gonna hit up Dog Pile first, he might inspire me to do the same).  

And the Sit & Sip will be held later that day.  

Prayer Requests: It’s not exactly a prayer request, but I shared with the PAX what Gypsy shared with Lighthouse and myself during the Currahee Run: Practice sharing a compliment with someone at least once a day. Make it sincere.  You will make an impact on the other person and you will walk away lifted up as well.  

YHC took us out.  

Moleskin: I don’t have to reinvent the wheel.  There is so much wisdom swirling about from the men of F3.  Great exercises exist.  Use ‘em.  F3’s entire blue print was just waiting on all of us to arrive and do something with it.  Practice something that has benefited another.  I can rise higher as I slowly work towards becoming the man God intended for me to be by trying to stand on the shoulders of those honorable souls that came before and those that are here now.  

👊🏼

Sharing of the Mission: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. 

Disclaimer.  

COP: arm circles, cherry pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins.  

The Thang: 

Honey Bear Tree Challenge – In pairs, for solidarity, we Murder Bunnied to a tree, stopping to do 20 SSHs.  Then Bear Crawled to a different tree, doing 20 WWIIs, then ran to 3 trees, followed by 20 Merkins.  Did 3 rounds. Only problem was, the coupons have been removed again. We found a couple near the Rusty Cage. Some were huge. We modified the heck outta this one.

Burpee Sandwich (hold the coupons) – 3 burpees before and after Lunges, Flutter Kicks & American Hammers (10 count each), repeato for 3 rounds.  

Touching Cindy – we split into two teams and numbered off. Teams were placed “equidistantly” from coupon  (Cindy).  All held a plank, the numbers were randomly called, runners raced to touch Cindy.  Winning team did 10 LBCs.  Losing team did 10 jump squats.

Mosey to the rusty cage for SEVENS (like 11s, but it’s 7s):

• Pullups 6-1
• Merkins 1-6

Native American Run to the Carillon – 10 Jack Planks in corner 1st corner, run the length of the field, American Hammers in the corner 2, run the width, we then humped some monkeys in the next corner, SSHs, repeato until it was time to do a Native American Run BTTF.  

Numbers. Names. FNG, Lightning, EH’ed by Wedding Singer, made it to us today all the way from Vermont. He mentioned doing F3 in Vermont & that there isn’t much of it. Good luck to you sir to bring the spirit of F3RVA back home with you. With a name like Lightning, you’re gonna need all the luck you can get. : -)  

Announcements: America’s fastest growing sport and Richmond’s fastest growing AO: Pickleball, at Batteau on Monday mornings. Come on out. I hear Splinter and Bleeder are the men to beat. I’d like to see these 2 face off some time (a Clash of the Titans). In other news, Flatline wants to check all of your Colons, I mean, he encouraged all of you to get a Colonoscopy if you’re 45, as colon cancer is preventable. At Coffeeteria, one discussion was that in the cancer game, an ounce of prevention sure does beat a pound of cure. Also, the Pax was challenged to think of 2 people who might need some encouragement. Reach out to them. Maybe go visit them. Flatline pointed out that since texts are so normal, sometimes making a call can have a bigger IMPACT.

Prayer Requests: Prayers for Machismo regarding expanding his business. Prayers for his leadership and wisdom as he takes on new challenges.

YHC took us out. May we continue to grow, so that we may be there for others in need. Amen (translation: It is so.).  

COP: arm circles, cherry pickers, DQs, SSHs, Mt. climbers, WWIIs & Merkins.

Mosey to Carillon Field for Eye of the Storm: Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center. Corner 1: Squat Jumps x 5, Corner 2: SSH x 30, Corner 3: Merkins x 30, Corner 4: LBC x 30…it was at the end of this one that EFH began to get a little intimate with my headlamp. Luckily, it was marking the center of the storm and not on my head.

To the Valley of Ill Repute for 7s.  6 Merkins then run to the other side for 1 WWII and so on.  Like 11s, but it was 7s.  

Shout out to Sippy Cup for leading us, a couple times today, in excellent plank work as we waited on the 6.

SSHs Plus – We switched to a lower gear to get those heart rates down, but only a little. Formed a circle.  Did SSHs OYO (at your own speed).  A member of the pax, when called on, initiated a core exercise. 15 were done.  Then returned to SSHs. Circle K, Honeymoon, Bone Thugs & Purple Rain all hooked it up.

Mosey to the rusty cage for more 7s. Pullups 6-1. More jump squats 1-6.

Partnered up with a Coupon.  Timer Murder Bunnied while the other did curls, then press, then KB swings. Lots of modifying going on at this point in the beatdown.

Long Native American run BTTF with PAX performing 2 burpees when at the end of the line. This experiment worked better than expected.

Numbers & Names.

Announcements:

Oyster let us know that Breaking Bread has open spots and we are now able to break bread w/ the folks there. Oyster will let us know a head count, for planning purposes. Feel free to double the fun by doing it with another pax and get those Ms and 2.0s involved.

No need for more volunteers at VA Home for Boys and Girls today. Thanks to Honeydo, Whitesnake, Pigskin and EF Hutton’s daughter for all stepping up to help!

Boberry let us know that there is a new ruck (see the ruck channel on Slack for extra dets). They will be talkin’ Q source, talkin’ leadership and ruckin’. Check it out!

Prayer Request:

Bone Thug’s father is experiencing health effects from his weight, but he’s losing it. Excellent! Keep him in your prayers as he moves forward on his journey.

Hitchhiker has struggled for a while now with sciatica. And today, his right knee got injured. Please pray for him to have a FULL recovery.

Prayer: YHC led us in a hybrid meditation/prayer. Remember those you can’t live without. Tell them. You never know what tomorrow holds. And for those you carry a resentment against, maybe it’s time to let it go. I’ve found, it only hurts me to hold on. Consider the part in the Lord’s Prayer that says, “…forgive us our trespasses, AS we forgive those who trespass against us…” Drop the rock. Get free. Go give some love and enjoy the heck outta this weekend gents!

4 men and a couple of 14 yo that keep showing up ventured out into the gloom to see if it would be a beautiful day in the neighborhood. What transpired is as as follows:

COP: Arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.  

The Thang: 

Burpee Back Mountain – partnered up for a Dora.  100 burpees.  Timer ran up and down amphitheater steps.

Quadruple Check Choo Choo Train – Everyone got a coupon. The original idea had to be modified big time due to low numbers at DP today.  P1 was the engine of the wheelbarrow, while P2 held P1’s feet, while P3 lunged behind (with the coupon). Since this was a Quadruple check, we all performed each task 4 times. This experiment taught me that a triple check is better than a quadruple check. Next, we tried a double check. P1 murder bunnied from Penny Stage to the lamp post, P2 walked and followed P1 with the coupon overhead, P3 again lunged behind (with the coupon). Everyone kept their coupon as we moseyed through the woods.

Due to differing fitness levels, various injuries, the Pax began to work as a unit. Some ran with a coupon. Some walked with 2 coupons. Some got to the next point without making their injuries worse (success!).

Triple Check at the Pipe Line.  Timer ran the pipeline loop.  P2 did AHs and P3 did 4 squats (with the coupon) x 4 curls x 4 overhead presses (repeato).  

I had much more suffering to dole out, but the clock struck 6:54am, so we moseyed back up to the Penny Stage, again coming together as one mighty force that had mere minutes to get some coupons back to their appropriate place.

Native American run BTTF for COT.  Numbers.  Names.  

Announcements: Loops at Forest Hill Park on Black Friday. Apparently, the reigning champ is Sippy Cup with 7 loops. Who’s gonna best him? Anthrax?

Prayer requests: Chippendale asked that we pray for his son, a UVA student, as the student body is still dazed from their recent tragic event. YHC took us out.

Final Thoughts: May we each continue to grow stronger, in all ways, so as to benefit ourselves, our families and our communities. May we not fall into paralysis when faced with the numerous tragedies that continue to befall our nation and the world. May we each do our part to improve the small portion of the world that we inhabit.

What should have been a unique exploration of RVA’s most bucolic and sprawling AO’s lovely lakes turned out to be a brutal death march.  Nevertheless, 9 brave souls answered the call, soldiered on to the end and got this beat down done.  

COP: arm circles, cherry pickers, DQs, SSHs, Mt climbers, WWIIs & Merkins.  

The Thang:

At Shields Lake, we partnered up and Wheelbarrowed for 20 steps, then lunged together (20 single count), then switched positions for another 20 steps of Wheelbarrows, followed up by a 20 count run, before we Rinsed and Repeated.  Audible: Only 10 lunges and 40 count run.  This helped us make it around the entire lake.  

Next up, 7 of Diamonds at Swan Lake.  We did 7 Jump Squats at every 7th “land mark” (benches, light poles, trees, trashcans, whatever), then 14 Merkins, 21 American Hammers, 28 SSHs, 21 AHs,14 & 7.  

Since we were pretty well whipped at this point, YHC decided against moseying to Boat Lake in Byrd Park for Burpees.  

Instead, we did a quick Love Street (bear crawls, lunges and broad jump burpees) on the way BTTF, followed by a slow, shuffling Native American run.  With a minute remaining, we knocked out some Freddy Mercurys.  

COT: Numbers.  Names.  
Announcements: DTH shared on GP’s Leadership zoom mtg about the Acceleration happening SOJ and YHC has been inspired to create a Shield Lock in the West End.  This has been a missing piece of F3 for YHC and something lacking in the region.  Check out F2L and QSource, create a group, or text me (804-615-3739) for details and join our group.  We are not yet the men God has designed us to be and there is growth to be had.  The only person to compare yourself to is yourself yesterday.  You just gotta be a little better than that guy.  

The BRR launches next week.  Shout out to TYA and Vinny for organizing all the many logistics.  

Face Plant will be hosting the annual Shawn G. Hogan Beer Mile soon.  F/u w/ him for details.  

Labor Day Convergence is on Monday, 9/5/22 at Dog Pile with Florence Qing.  Come get some.  Ellwood Thompson afterward.  

F3RVA will celebrate 8 years on 9/24/22.  Convergence at Grid Iron.  7am start time.  Technically, no other AOs should be operating this morning.   Let’s all celebrate together at Grid Iron!  

Later that day (9/24), GP’s Family Farm in Amelia will host the annual Sit and Sip.  Starts at 1pm.  There was mumblechatter about hoping Hardywood will bring a llama or at least some special bread.  

YHC took us out.  

Keep on Accelerating gents!

COP: arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.  

The Thang: 

Burpee Back Mountain – partnered up for a Dora.  100 burpees.  Timer ran up and down amphitheater steps.  As soon as we all got through this one, Winehouse showed up looking fresh as a daisy.  

Triple Check at Penny Stage w/ coupons – Timer did murder bunnies, P2 did curls and P3 did presses.  Lots of mumble chatter here about Spanx, back doors and how murder bunnies suck.  

Rusty Cage – Triple Check. Timer did 10 Ball dippers, P2 did pull ups and P3 did dips.  We couldn’t decide if the exercise I gave an example of was a Lt. Dan or a Ball dipper.  But the timer was definitely on one leg a lot and many balls were dipped.  At this point 5 pax headed over to Rock ‘n’ Roll to support House Party’s VQ.  

The remaining 4 Pax Moseyed over to the base of Love Hill and partnered up.  Timer ran 1/2-way up Love Hill and back.  P2 was to Karaoke, then lunge, then polar bear, then broad jump burpee.  This experiment with the Karaoke was a failure, as it was the only exercise engaged in.  For the 2nd 1/2 of the hill the Karaoke was nixed.  

BTTF for COT.  Numbers.  Names.  

Announcements: 

Vinny is getting together a 49 and under team for BRR on 9/9/22.  Come on out young guns, b/c this year’s older bunch is an intimidating squad.  Let Vinny know if you’re interested.  If over 50, get with TYA.  

Check out GP’s weekly zoom (Mondays at 7pm) regarding leadership.  The discussions have been very stimulating.  

YHC has taken DTH’s challenge to read Freed to Lead in a week.  I’m a week in and about 1/2 way there.  When I’m done (God willing in about another week) if anyone wants to borrow my copy and take the challenge, just lemme know.  My knowledge of F3 has deepened immensely in a short time.  There is so much room for growth in F3.  

Lab Rat has finished his treatment, is on the mend and was recently spotted gettin’ after it.  

Prayer requests for Lab Rat and Hitch’s M’s ride.  

YHC took us out in prayer, seeking daily guidance from the Sky Q in all things, large and small.  

This was a wet one folks.  Only 6 Die Hards made it out to Dog Pile today.  Through moderate rain, some driving rain, and a few lightning strikes – this is what went down: 

COP: 
arm circles, cherry pickers, DQs, SSHs, mt climbers, WWIIs, and Merkins.  

The Thang: 

Valley of Swampy Despair (11s):
At the top we did 10 burpees, then tried not to bust our butts sliding down the hill, ran into the swamp at the bottom, and then to other summit for one 2-count American Hammers, then 9 Burpees and 2 AHs, and so on.  In the midst of this exercise is when the workout got its name, which is taken from Metallica’s album Ride the Lightning, because we almost did.  After thunder roared just overhead, Handshake said, “If you’re trying to make a point, you’ve made it”.  His point was taken, so we moved to the sanctuary of the stage to modify this one and finish it out.  

Triple Check on the stage.  P1 Bear Crawls the width of the stage and is the timer.  P2 Ball Dips.  P3 SSHs.  

After the lightning moved on (the rain never did), we left the relative safety of the amphitheater and ventured out.  We did a Dora and Partnered up.  P2 got a coupon.  P1 touched 2 trees while P2 did 100 coupon curls, then 100 squat thrusts, 100 kettle bell swings, and 100 bench presses (for this one, we were back on stage, the Penny Stage, for a little less laying in the mud).  

Walk Like an Egyptian – 
This was like a Native American run, but with lunges while the last man jailbreaked to the front, done along the length of the Carillon.  

Getting back to the other side of the Carillon, same idea, but we crab walked, hopped and bear crawled.  

SSHs Plus – 
We circled up and did SSHs (OYO).  Members of the Pax were called on to initiate a core exercise.  15 were done.  Then return to SSHs.  And so on.  

BTTF. 

COT:
Numbers, names, announcements, prayer requests and prayer.  We prayed for Lighthouse and the safety of his family in Kiev, Ukraine as well as a couple other gentlemen in F3 going through family problems.  

Moleskin: Thank you to the men that braved the weather to share in fitness, fellowship and faith today.  It is appreciated.  

SYITG!

COP:
arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.

The Thang:

Love Triange –
Shout out to Garbage Plate for this one. P1 runs around the triangle while P2 Bear Crawls. Switch. Then P2 Lunges and then Broad Jump Burpees.

20 American Hammers OYO.
20 Side Straddle Hops OYO.

5 Jump Squats OYO.
Another 20 American Hammers OYO.

Doozy’s version of Sheldon Coopers – These are a Cooper with WWIIs tacked on. We did
10 – Burpees, 10 – Squats, 10 – Merkins, 10 – WWIIs and then ran around the loop, next round 9 for each and run, and so on.

Mt Climbers Plus –
We circled up and did mountain climbers. Then randomly selected members of the PAX to pick a core exercise to do 20 Xs. Back to Mt climbers between. Bone Thugs’ Crunchy Frogs ’bout did me in.

Animal Crossing –

To the Carillon for crossing the field width-wise like a bear, a crab, something that hops and then a backwards bear.

BTTF with a Native American (not a PC term, just accurate, as Indians live in India) run.

With time to burn we did some SSHs and lastly, we took 3 huge inhales and exhales – because why not.

COT:
Numbers, names & announcements: Gypsy is leading an unboxing of donations at VA Home for Boys and Girls on Saturday, 2/26/22 and still needs about 5 pax members to help. Ms and older 2.0s welcome. The boxes contain lots of toys so little 2.0 might hinder the process. Please remember to sign up for Breaking Bread. UpChuck reports that many have signed up thus far this year, but there are still spots available.

Prayer requests: Up Chuck asked for the Pax to pray for an employee that lost a brother, who was only 41, to pancreatic cancer.

And YHC took us out in prayer.

Moleskin:

If you don’t know what a finger crotch is, or what Handshake has to say about pee sitting, or Seymour‘s take on putting ping-pong balls in the toilet – you clearly need to post more at the dog pile. But seriously, it’s always an honor to Q. Thank you all for allowing me the opportunity. You all remind me of the blessing of being able bodied, to continue to grow, and how fortunate we are just to be alive (prayers to your employee and his family Up Chuck).

SYITG!