Author: Jim Huddle

  • Dry Feet

    A cold day! In the 20s. Polly offered everyone some antifreeze beforehand.

    Mosey to the parking lot for

    Disclaimer

    • I’m not a professional
    • Push yourself but don’t hurt yourself
    • Don’t leave here with more injuries than you came with
    • Feel free to modify any exercise

    Warm-up in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Copperhead squats
    • 15 Crunchy Frogs
    • 10 Don Quixotes

    Mosey to the Gridiron and line up on Goal line

    • Mosey to 25 and do 6 Burpees
    • Mosey to 50 and do 6 Burpees
    • Mosey to 25 and do 6 Burpees
    • Mosey to Goal line

    Something new, more or less, in the End Zone

    • 15 Start in plank position; in cadence
      • 1: Raise left hand straight up while the left foot goes across body horizontal to the ground,
      • 2: back to plank position
      • 3: Raise right hand straight up while the right foot goes across body horizontal to the ground,
      • 4: back to plank position
    • 15 Start in plank position
      • 1: bend left leg at knee and touch knee with right hand
      • 2: back to plank position on elbows
      • 3: bend right leg a knee and touch knee with left hand
      • 4: back to plank position on elbows
    • 10 Deep Mountain Climbers in cadence
    • 10 Gorillas in cadence

    Mosey to wall in front of school

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers 6 Burpees OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO
    • Stretch:

    Mosey to loading dock: 3X:

    • 15 jump-squats on the loading dock
    • Get down from the loading dock and run to the asphalt part of the driveway:
    • 6 Burpees
    • Return back to the loading dock
    • Stretch after Triple Check completed

    Divided up for Triple Check at the entrance to the ‘triangle’

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to return to the ‘entrance’ to the covered walkway.
    • Partner 2: Squats
    • Partner 3: Pole smokers

    Find a bench inside the triangle

    • 15 Shoulder taps with feet on bench

    Mosey to benches on home team side of Gridiron for Countdown (10, 9, 8, etc)

    • Bulgarians
    • Dips

    Back to the parking lot for

    • 20 Dollies
    • 20 APDs
    • 20 Crunchy Frogs
    • 1 Burpee

    COT

    “No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.”-Heraclitus (Greek philosopher prior to Socrates: approximately 540–480 BCE)

    Finished up with Donuts and some more antifreeze.

  • Ding Dong

    I spent some time yesterday looking up kettlebell exercises. Some of these are new or are variations of what we’ve done before.

    Issuance of standard disclaimer: I am not a professional. Feel free to modify. Push yourself but don’t hurt yourself. Don’t leave here with more injuries than you came with. Pay no attention to White Deer and stay upwind from Attila.

    Warmup:

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixote
    • Stretch: Right foot, Right Hand
    • Stretch: Left foot, Left hand

    Mosey to the covered walkway: In cadence (counts given are as best I remember)

    • Goblet clean: bell on round, raise to shoulder, both hands
    • 12 Goblet march: hold bell at Shoulder and lift each knee waist high: don’t squat, keep back straight
    • 10 Back press: one arm press
    • 10 Back press: other press
    • 10 Half kneeling halo: both knees on ground and do a halo: start with bell at chin, handles up and go around head:
    • 5 KB single arm press
    • 5 KB thrusters: other hand
    • 20 Single hand deadlift: raise to waist
    • 20 Single hand deadlift: other hand

    Mosey around Circus Maximus bus loop

    • 10 Single hand squat with bell in rack position (at shoulder), butt is lowered below knees
    • 10 Single hand squat: other hand
    • 12 Single hand swings
    • 12 Single hand swings: other hand
    • 10 Snatch: KB goes from between legs, straight out and ends up with arm extended straight above head
    • 10 Snatch: Other hand

    Mosey around Circus Maximus bus loop

    • 5 Jerk: KB in rack position, partial squat and press overhead
    • 5 Jerk: Other hand

    Ring of Fire: Your favorite KB exercise: I started with 15 Triceps.

    • Each person calls an exercise for the group. We got around 15 people calling exercises
    • Stretch

    Back to the flag

    Announcements:

    November 15L The Bridge and Richmond Marathon/Half Marathon

    Gomer is raising money for Friends of Barnabas

    November 27: Thanksgiving Convergence: 7:00 AM Mary Mumford Elementary School

    Let’s find the AED at Godwin

    COT

    Roman Emperor Marcus Aurelius, born nearly two millennia ago (121 – 180). He was the last of the 5 Good Roman Emperors and author of Meditations.

    “When you need encouragement, think of the qualities the people around you have: this one’s energy, that one’s modesty, another’s generosity, and so on. Nothing is as encouraging as when virtues are visibly embodied in the people around us, when we’re practically showered with them. It’s good to keep this in mind.”

    Learning and modeling good qualities from the rest of the F3 Pax is a big benefit of F3.

  • Election Day

    My Fellow Americans, I Pigskin, do solemnly swear that I AM NOT A PROFESSIONAL! And furthermore, I have never been a professional and WILL NEVER BE A PROFESSIONAL! Push yourself but do not injure yourself. And exercise your God-given rights as an American Citizen to modify any exercise where in your best judgement, it is the appropriate thing to do. Do not leave here with more injuries than you came here with.

    Finally, exercise your civic duty today by voting; early and often! Help me win this election and defeat my no-good, sleazy, dog-faced, lying skunk of an opponent!

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers

    Mosey to the front of the school: in cadence

    • 10 Don Quixote in cadence
    • Stretch: Right foot/Right hand; flapjack

    Mosey to the wall at Quioccasin

    • 15 People’s chair airpress
    • 10 BTTW Shoulder Slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes
    • 10 BTTW toe taps
    • 15 Donkey Kix OYO

    Mosey to the hill between Quioccasin and Pemberton

    • Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Those who finished early, plank up
    • Stretch

    Mosey to playground behind Pemberton: 3 times

    • 8 Pullups OYO
    • 15 Merkins OYO
    • 30 Squats OYO
    • Those who finished early, plank up
    • Stretch

    Mosey to the parking lot at Pemberton

    Lunge walk across parking lot

    Mosey to the wall at Quiocassin

    Crab Walk most of the way to the corner at the front of the school

    Mosey to the side of the school: Partner up for a Dora across the front parking lot for

    • 75 Merkins
    • 150 LBCs
    • 200 Flutter Kix (2 ct)

    Mosey to flag.

    • 20 APDs in cadence
    • 15 Heels to Heaven in cadence
    • 60-count 6-inch leg lift

    Numberama, Namerama

    Announcements

    November 15: Richmond Marathon, Half-marathon

    November 15: The Bridge

    November 27 (Thanksgiving Day): 7:00 AM: Convergence at Mary Mumford Elementary School

    COT

    In the 1960s and 1970s, we had disputes over Civil Rights and the Vietnam War. Some of the infamous events of that time included the assassinations of President Kennedy, Martin Luther King Jr., Robert Kennedy and the assassination attempt on George Wallace (which left him crippled for the rest of his life), the murder of several civil right workers, the Kent State shooting, Jackson State shooting, South Carolina State shooting, the riots in Harlem, Watts, Newark and Detroit and the Watergate scandal which ended with the only resignation of a president in the country’s history.

    In short, our current controversies are regrettable but not unprecedented.

    Lord, give us the patience and kindness to listen and understand each other; and when necessary, agree to disagree in peace.

  • Fine Wine

    Salt Lick brought an FNG. Chris Matthew (Not sure of the spelling) is an attorney winding down his law practice and looking to make a change in his life. His hobbies include wine and thus, his F3 name is Muscatel.

    We began with a short mosey to the corner parking lot and the usual disclaimer.

    Warm up

    • 20 SSH
    • 20 IW
    • 10 Don Quixote
    • 20 Copperhead squats
    • 20 Crunchy Frogs
    • Stretch

    Mosey to the upper parking lot for

    • 7 minutes of burpees
    • Stretch

    Mosey to the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali
    • 10 BTTW Toe Taps
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes
    • 10 Dirty Hookups
    • 15 Donkey Kix OYO

    Mosey to the railings for

    • 10 single count Bulgarian split squats: right leg back
    • 10 single count Bulgarian split squats: left leg back
    • 10 single count Derkins
    • Repeat above except 9 single count
    • Then 8 and so on down to 1

    Mosey to the playground for two rounds of

    • Partner 1 is the timer: goes to the pullup bars for 10 Pullups
    • Partner 2 does Dips and Step ups

    Mosey to the start for

    • 20 Heels to Heaven
    • 15 APDs
    • 60 second 6 inch leg raise

    Numberrama, Namearama

    Naming Muscatel

    COT

    “The struggles you face introduce you to your strengths.” Epictetus

  • The Doors

    Disclaimer

    Warmup

    On a brisk fall morning we gathered to count doors around the school. At each door we did one of the following.

    • HR Merkins
    • Flutters
    • V-Ups

    After we counted the doors we went to the medical center up the hill to check on our health. Partner up for a Dora with:

    • 100 Merkins
    • 150 WWII
    • 200 Jump Squats

    We came out with a clean bill of health and finished with an ab workout (aka Mary). Note to self 25 crunch frogs is a lot.

    Happy Diwali.

  • Where Am I

    After running around the parking lot, we stopped at the flag and I gave the standard disclaimer starting off with “Welcome to Heartbreak Ridge.” Whitesnake provided the vital information that this was in fact, The Deep. That’s a good thing. Otherwise, the Standard disclaimer might have been ineffective.

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey around parking lot

    • 20 IWs
    • 10 Diamond Merkins
    • 10 Crotch Grabbers (Sort of like a V-up but clap hands underneath first one knee and then the other
    • Stretch

    Mosey around parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 10 Suzanne Sommers (each side)
    • Stretch

    Mosey around parking lot

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    Mosey to the bus loop for 11s.

    • Mike Tyson & Deep Mountain Climbers

    Mosey to the back of the school: 3X

    • 8 Pullups
    • 15 Merkins
    • 30 Squats

    Mosey to the wall at the entrance to the school for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 60 count 6-inch leg lift

    Don’t tell anyone but we were a minute over on time.

    Announcements

    Morgen: 2nd Tuesday, 2nd F: Noon, Innsbrook Firehouse Subs

    September 20, 11th anniversary convergence at Dog Pile, 7:00 AM

    September 26: CSAUP SOJ; The ‘Warm Triangle’ 8:00 PM to Midnight, Check Slack for details

    COT

    “Day by Day, what you choose, what you think and what you do is what you become.” Heraclitus

  • Where’s Handshake

    We had 13 today, but no Honeydo and no Handshake. We started without them. The workout went something like this.

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers

    Mosey to the front of the school: in cadence

    • 10 Don Quixote in cadence
    • Stretch: Right foot/Right hand; flapjack

    Mosey to the wall at Quioccasin

    • 15 People’s chair airpress
    • 10 BTTW Hand Slaps in cadence
    • 10 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes
    • 10 BTTW toe taps
    • 15 Donkey Kix OYO

    Mosey to hill between Quioccasin and Pemberton

    • Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Stretch

    Mosey to playground behind Pemberton: 3 veces (español: 3 times)

    • 8 Pullups OYO
    • 15 Merkins OYO
    • 30 Squats OYO

    Mosey to the wall at Quioccasin

    Crab Walk most of the way to the corner at the front

    Mosey to the side of the school: Partner up for a Dora across the parking lot for

    • 75 Merkins
    • 150 LBCs
    • 225 Flutter Kix (2 ct)

    Mosey to flag.

    • 20 APDs in cadence
    • 15 Heels to Heaven in cadence
    • 60-count 6-inch leg lift

    Announcements

    September 6: Party at Tater’s for Gypsy and Pinto upcoming weddings: Bring dessert or side, Let Tater know if you’re coming.

    September 9: Lunch a week from today at Firehouse Subs: 2nd Tuesday/2nd F

    September 20: 11th anniversary of F3 in RVA: Check Slack for details

    COT

    “It is not what happens to you, but how you react to it that matter.” Epictetus

  • Send in the Clowns

     

    Had to think of a name for today’s workout….

    Record attendance? Certainly, the most I can immediately recall.

    FYI: Since Lighthouse took the foto, I had to add him in as separately.

    Disclaimer: I am not a professional. Feel free to modify any exercise in order to avoid injuries. Also, I have specifically accept no responsibility for White Deer.

    Warmup

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixote
    • Stretch: plank position, right hand, right foot, then Pfannkuchen.

    Mosey to covered walkway

    11s. We walked back and forth across the width of the covered walkway.

    • Renegade Rows (each arm), Rifle carry both directions, Calf Raise

    Triple Check:

    • The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
    • Partner 2 Squats
    • Partner 3 Curls
    • Run around the island
    • Stretch

    Triple Check:

    • The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
    • Partner 2 Swings
    • Partner 3 Hammers
    • Run around the island

    Your favorite KB exercise: I started with 15 Triceps.

    • Each person calls an exercise for the group

    Back to the flag

    Announcements:

    Sept 1 Labor Day Convergence on Monday at 7:00 AM, Dogpile (Dogwood Dell)

    Sept 6: See Tater about party for Gypsy and Pinto

    Sept 8: 2nd Tuesday, 2nd F: meet at noon at TBD

    COT:

    I saw this quote the other day: “Every father should remember that his son will follow his example and not his advice.”

  • Marcus Aurelius

    From time to time, I see these quotes from Marcus Aurelius. See COT below for more information.

    Friendly reminder: check your aliases in Big Data (Saltlick, Salt Lick)

    Mosey to corner Parking lot and give standard disclaimer

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch: on the ground, right hand to right foot with left foot on right thigh and then Pfannkuchen

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch: Plank position, right foot to right hand and then Pfannkuchen

    Mosey to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Dollies
    • Stretch: Stand up, left over right and touch the ground and then Pfannkuchen

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch: Shoulder stretch each arm

    Line up on sidewalk to the asphalt playground for 11s

    • Mike Tyson & V-Ups

    To the grass playground in back; Count off by 3s. Rotate Clockwise.

    • 10 Get-ups at the swings, (lay on your back and then stand up without using your hands.)
    • 20 Hanging Knee-ups at pull-up bars,
    • 30 Dips at benches,

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 3 burpees
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 3 burpees
    • 15 People’s chair Lalanne
    • 10 BTTW Toe Taps
    • 4 burpees
    • 15 Donkey Kix

    On the patio in front of the wall for

    • 60 count 6-inch leg lift

    Time’s up!

    Announcements:

    August 12: 2nd Tuesday, 2nd F: Tres Machos off Cox Road: Verify with Slack on details Gomer Pyle

    August 16: The Bridge: Check with Upchuck, Bootleg for details or see Slack. Also on August 16, the Homegrown Half. See Slack

    COT:

    Prayer concerns: Roger Roger and wife, Handshake’s niece Charlotte, Fudd’s sister Mary, Fireman Ed

    “The nearer a man comes to a calm mind, the closer he is to strength.” Aurelius connects inner peace with power. Calmness is not passivity – it’s focus, discipline, and mastery over emotion. A steady mind can withstand any storm.

  • Breaking Bread

    A successful venture! They are very appreciative of the hot meal! I got there at 5:30 PM.

    I brought 2 Stouffer’s lasagna (each feeds 7), a carton of mixed spring greens, a bottle of Ranch and a bottle of balsamic vinaigrette salad dressing, cut up some carrots, cucumbers and tomatoes so that they could be added to the salad, 24 mini cupcakes, and 1 1/2 gallons of lemonade. Unfortunately, I left the rolls at home.

    I had to drop off because we went out of town that evening.

    I had some trouble finding the place. It’s a 2-story red brick building with the entrance on the right (as you face the building). On the opposite side of the street, there is the white and yellow sign for the Richmond Police Station, 2nd precinct and an orange and white Sign for Orange Beauty Supplies. I found this more useful in identifying the location than the Wendy’s which has been shut down.