Author: Purple Rain

  • Eat ‘em and Smile

    5 HIMs joined forces to become more than they were when they arrived. A slight fall nip was in the air, but the PAX shrugged it off and dug down deep to find the golden treasure guarded by the dragon.

    Warmarama:

    A quick mosey here and there, followed by…

    SSHs, 20 Copperhead squats, 20 merkins, 20 mountain climbers OYO, plank with right hand held high then left hand, stretches brought to you by Fudd’s and Wilson’s wives, helicopters x 10, dead man hang

    The Thang:

    Kettlebell (KB) swings x 20

    Goblet KB squats x 20

    One-legged KB deadlifts, 10 x per leg

    50 KB calf raises

    20 overhead KB presses per side/arm

    20 lawnmower KB pulls, AKA one-arm KB rows

    20 KB front raises

    20 double count KB plank pull throughs

    20 KB skull crushers

    20 KB curls

    50 double count KB American hammers

    50 non-KB Freddie Mercurys

    Run 1x around the school

    PAX completed 2.5 rotations of everything you see above

    As always, a great time was had by all. Fantastic mumble chatter, some honest to goodness exertion, and fellowship and faith in abundance.

    YHC took us out. Always humbled to lead this amazing group! Thanks guys, and let’s keep on keepin’ on! F3 RVA abides.

  • All the Way Down

    8 brawny HIMs met in the swampy morning gloom to kick this week off the right way. According to the female dog walkers who demanded strict merkin form from the PAX, this happened:

    Warmarama:

    5 minute mosey

    Overhead stretch, dead man hang, cherry pickers, Ukrainian soldiers, imperial walkers, copperhead squats, helicopters, SSHs, slow count LBCs, flutter kicks, and Freddie Mercurys (thanks to Gomer Pyle), merkins into a plank, right hand to right foot followed by left hand to left foot (arms extended overhead once in position), Fudd’s wife, Wilson’s wife

    The Thang:

    Horseshoe 11s, start with 10 Spider-Man merkins followed by 1 jump squat, proceed until finished

    *huff huff huff…okay, time for an audible. Stop at 5 Spider-Man merkins and 6 jump squats

    Four corners, lady of the night style:

    -10 werkins, 20 box cutters, 30 jump squats, 40 double-count mountain climbers

    Ring of fire followed by OYO stretching.

    Time called.

    Always appreciate an opportunity to lead this fine bunch; iron sharpens iron!

    Continued prayers for Liv, and for a young sailor Heist met at Busch Gardens who, at a young age, is dealing with major health issues and self-doubt. Thanks for our F3 brothers, and for our enumerable blessings which we sometimes forget and take for granted. Be a force for good, smile, give a kind word, for, it won’t be long, ‘til I’m gonna need somebody to lean on.

  • Asphalt Jungle

    11 warriors gathered in the early morning to test their might. Is that an FNG? Nah. Welcome back Cookie! Vagabond’s portable speaker/kettlebell didn’t work as planned, so the workout was accompanied by mumble chatter, sounds of exertion, and the clinking of metal.

    COP:

    SSH, helicopters, merkins, flutter kicks, deadman hang, mosey around the school

    The Thang:

    1. KB swings x 20
    2. Single leg deadlifts x 10/side
    3. KB rows x 15/side
    4. Overhead press x 15/side
    5. Plank KB pull throughs x 15/side
    6. American hammers x 15 double count
    7. Concentration curls x 15/side
    8. Skull crushers x 15
    9. Mosey the parking lot perimeter

    Numbers 1 – 9 x 3

    Farmers carry across the lot, switch hands for the stroll back

    Overhead stretch, touch your toes, rotator cuff stretch

    Time called.

    Numbers, names

    Announcements:

    SoT shirt available through F3 nation site

    COT:

    YHC took us out.

    -Purple Rain

  • The Tightest Shirt You Own

    19 men of steel descended upon the sleepy suburban village of NewMarket to sharpen one another and experience skin-splitting pumps. YHC was honored and humbled to lead such a large PAX for his VQ experience.

    According to the security guards staffing the guardhouse at the neighborhood entrance, this is what went down.

    COP:

    SSH, helicopters, Ukrainian soldiers, copperhead squats, merkins, plank it up (right hand high, left hand high, right foot to right hand, left foot to left hand), quick mosey up and down Satan’s own hill

    The Thang:

    1st triple check: Runner, coupon sumo squats, calf raises

    2nd triple check: Runner, coupon shrugs, scrunchy frogs

    3rd triple check: Runner, coupon rows, wide grip merkins

    4th triple check: Runner, triceps coupon dips, coupon curls

    That went fast. Another mosey up The Wicked One’s hill for good measure.

    Circle up for what I’m calling a hot potato, fifteen-rep ring of fire. This lasted 10 minutes and kicked up a notch when Armstrong demanded the PAX endure 15 burpees. Time called shortly thereafter.

    Numbers, names

    Announcements:

    5/29 Memorial Day convergence

    Favorable observation the PAX is growing in size

    Gratitude expressed for the growing number of Q sheet participants

    COT:

    YHC took us out.

    Side note:

    A special thank you to my brother Heist for putting me in an EH this past January.

    F3 came into my life at a time when I needed it most. F3 is brimming with solid, dedicated, and inspiring HIMs. My life has been immensely enriched by F3, and today I finally threw my hat in the ring to give back what I’m able. Thank you all for the motivation, the brotherhood, the great feeling that comes from completing a demanding workout, for the opportunity to lead, and for all the laughs.

    -Purple Rain