Author: Vinny

  • Circle of Life

    Twenty Eight Dads and 2.0s posted for a Shark Bait VQ (wind assisted). The last Puppy Pile before school starts, so here’s what we did before the bell rings.

    COP: WWIIs x 10. LBCs x 10. Scorpion Kicks x 10. Weighted Dad Merkins x 10 (2.0s on their dads back while dads did Merkins). Arm Circles; Big – forwards and backwards x 10. SSHs x 10. Smurf Jacks x 10. Invisible Jump Ropes x 10.

    SPARC: On the stage. Dads perform 20 Donkey Kick Merkins while kids perform LBCs. Switch for kids to do 10 Donkey Kick Merkins. Next round. Dad’s perform 20 2-count Chicken Peckers while kids do Jump Squats. Switch for kids to do 10 2-count Chicken Peckers. Third round. Dads People’s Chair for :45 while kids perform Goofy Soldiers. Switch for kids to wall sit for :30.

    Aisle Small Talk: 2.0s find a different dad to partner with. First round. Kids run up to the step that corresponds with their age. Dads perform Merkins. Switch for dads to run to top of stairs while kids do Merkins. Second round. Dads do LBCs while kids run to the top of the stairs. Switch and repeat. Third round. Kids run to the top while dads perform WWIIs. Dads Box Jump up and back.

    Meet In the Lobby: 2.0s and dads reunite. Kids under 8 go half way up the steps. Remaining dads and 2.0s stay at the bottom. All dads and 2.0s complete 1 Incline Merkin at each step (from their starting points) on the way out. Hug-A-Tree for the Six.

    Enchantment Under the Sea: Dads against kids on the Carillon Field for some good old fashion Sharks and Minnows. Sharks/Dads Crab Walk. Minnows ran. Five rounds. Round 4 the dads switched to Bear Crawl.

    Lost and Found: Hide and Go Seek. Round 1: Dads complete 15 Merkins while 2.0s go hide. Round 2: Kids complete 10 Merkins while dads go hide. Round 3: Dads complete 20 Merkins. Once you found your partner(s), perform various exercises at your tree while waiting for the six to be found.

    Stage Dive: Mosey to the bowl. Dad’s and kids line up and one at a time roll down the hill.

    BTTF. DK has a survivor pool if you’re interested. F3RVA Retreat is 9/21-9/22. Sign up for a corn hole team by 9/9.

    Critical Acclaims: Today was a blast, as always. But it was particularly so for YHC. About a month ago Shark Bait said he wanted to Q a Puppy Pile. With most nine year olds, I wasn’t sure how serious he meant it. I think he did a great job today, and I could not be more proud of his leadership.

    F3 serves many purposes, with leadership being at or near the top. Puppy Pile is awesome because it gives us a chance to show our kids how we lead by example, and it also offers them a chance to develop their leadership skills. The kids never fail to amaze me. When we switched partners, we made sure to look each other in the eyes, shake hands, and introduce ourselves. They all did great. It’s the little things.

    Today we closed without words, but with inner thoughts. We often look straight ahead in life, or down at the ground, our phones, whatever. Today, by laying down and looking up in silence, I hope we all realized and appreciated greater perspective, literally and metaphorically. Making the time to take it all in is as important to your mental health as F3 workouts are to your physical health.

    Have a great day, and walk proud. You’re raising good kids.

  • Richmond City Paid The Light Bill

    Nine Electricians posted at Batteau to check the Forest Hill Park transformer. All was in working order. Here’s how we lit it up:

    Vinny Q – COP: Mosey into the Pit, needing head lamps already. Invisible Jump Ropes x 20 / SSHs x 20 / Russian Soldiers x 10 / LBCs x 10. Flutter Kicks x 10 / Hello Dollies x 10.

    Electric Slide: Mosey down to the bottom of the Hill of Ill Repute. Pair up. Partner 1 runs to the top of the hill. Partner 2 = Backwards Polar Bear. Switch and repeat. Round 2 = Triple Jump Squats. Round 3 = Bear Crawl. Repeat until PAX reaches the top.

    Bleeder Q – Meter Readers: Mosey back down HIR to head of lake path. Increasing Merkins at every working light poll. Turns out the City paid the power bill and fixed ALL the lights. 5/10/15/20/25/30/35/40/45/50.

    Posh Q – Juice Stairs: Partner up: Partner 1 down the steps for 20 dips. Partner 2 = WWIIs. Repeat x 3.

    BTTF – :15 of American Hammers.

    Faceplant took us out

    Announcements: Order your F3 – Your Name Here – shirts ASAP. Labor Day Convergence at Timberwolf – 7:00 a.m. Puppy Pile Aug. 24 – 7:05. Retreat is 9/21-22. See the PreBlast for details.

    NMS: Strong numbers at Batteau today, including Hitchhiker making his Batteau debut. We’ve yet to use the newly minted pickle ball courts, but we will soon. Bleeder must’ve known the City fixed all the lights when he called the lake lap. Sippy pure formed his way through all 260+ merkins. As always Swirly lead the way, with Posh right behind him. It was great having Upchuck back in the fold. Glad the wheel is healing nicely.

    Have a great week!

  • Where’d You Get Your Underwear?

    Twenty Seven posted for a Dog Pile version of Body by Jake, and Vinny, and Sippy Cup. Here’s what we filmed.

    COP: Mosey to grassy area not often used. Circle up. Willie Mays Hayes x 10. Winnie Mays Hayes offers a different version in the video above. Invisible Jump Ropes x 20. Boat Hold x 43. Flutter Kicks x 10. Hello Dollies x 10. Rosalitas x 10. Scissor Kicks x 10. Hardywood LIFO so Boat Hold x 10.

    Training Camp: Mosey to Carillon Field and pair up. Sprint length of the field and bang out Boo Yah Burpees x 10. Back peddle back across field for Boo Yah Burpees x 10. Repeat 10 at far end of field and 13 back at the start.

    Michael Jackson Video: Thriller Walk (lunges) to the grassy area beside the Carillon.

    Kings Dominon Bodies: New partners. Three rounds at :60 per round. Sit ups, all you can eat.

    Arctic Blast: Mosey to bowl for Triple Check. Round 1: Partner one Bear Polar up the hill. Chuck Norris Merkins at the top. Polar Bear Back down. Partner 2 – WWIIs / Partner 3 – Lt. Dans. Round 2: Bernie Sanders up the hill. Polar Bear down. Exercises stay the same. Round 3: Run up the hill and back down. Exercises stay the same.

    Body By Sippy Cup: Guest appearance by Sippy Cup for 15 minutes of Mike Tyson’s Punch Out. Jabs, Crosses, Knee Slams, and Hooks. A few planks built in for rest.

    BTTF: Merkin Ring of Fire – Variety Pack.

    Recall took us out. He hates Wilson during the week, but not on Saturdays.

    Announcements: Puppy Pile on 8/24 at 7:05. Order your personalized F3 shirts. See Dr. Try Hard and previous BBs for link to order. Time is running out. Tassel making party and poker night at DTHs on Sat. 9/7. See him for details. Bring beads.

    Moleskin: Kubota took a sizable spill during Shark Week that put him on the shelf for a week. YHC stepped in to fill the void. Today was fun, and I hope somewhat different. PAX shined bright in spots, except for Wilson. Sippy Cup’s boxing seminar is one of my favorite / least favorite exercises often called at Batteau, so it made sense to have the PAX join in the pain. Hermie may have found his calling as a shadow boxing mime. Strong effort, and no Coors Light was returned! Thanks Sippy Cup for showing us how it’s done.

    During the sit-up march, Mr. Roper noted his partner’s underwear, hence the BB title. The conversation continued on from there, but it won’t here in this forum. #NSFW

    Dr. Try Hard showed up again with new and shiny toys. This time the kind that hangs on rear view mirrors, graduation caps, and apparently, Shovel Flags. The Merkin Challenge is on – and there is a prize.

    Strong effort today, as always. T-Claps across the board.

  • $0.25 Breakfast Club Discount

    Eleven knuckleheads ran pre and post Dog Pile. Apparently if you run or bike to ET’s, you get a $0.25 discount on your purchase, making it $10.75 instead of $11.

    Apology of the day is from Lab Rat to me. You are supposed to join Namerama before you go into ET’s.

  • Last Friday: Marv’s on a Milk Carton Again

    An undetermined number of PAX posted last Friday for RAMM. No Q on the sheet, so Marv took up the cause – sort of. Hearing nothing of Marv since, here’s the BB. If you were left off, please comment below and I’ll add you.

    You’ll remember if you were there because we ran inside an oven. TYA f’ing crushed it, and Swirly held me up during our 8-mile trek.

  • Bot-A-Tot

    Four Southern Gentlemen and one TYA gathered at Roller Coaster. Virginia town names pronunciations kept us from all passing out.

    Swirly said: 1 long, 2 medium, 2 short.

    TYA pronounced: 2 medium, 2 short.

    Double Mint announced: Combo routs, 2 short.

    EF Hutton uttered: 2 medium, 1 short.

    Vinny cried: 1 medium, 1 short.

    Way to bang gentlemen. While the heat may not have been as bad as expected, the air was thick. Y’all are machines. Thanks for the refreshments afterwards TYA. They could only have been better in served if a red Pizza Hut cup.

  • Fireman Ed is a Swinger

    Mid-July calls for all things baseball. Time for the F3 All-Star wiffle ball game. Hoedown was the venue. 05:30, 10 players took the field.

    Cleveland Indians Run: PAX lines up on top of the sidewalk railings while one PAX member at a time bear crawls through. Short circuit. Mosey to the playing field.

    BP/Infield: Willie Mays Hayes x 10. Helicopters x 10. LBCs x 15. Flutter Kicks x 20. Scorpion Kicks x 10

    F3 Baseball (Prostitute Style): 1 LBC at Home Plate. Run to 1B. 10 Burpees. Back to HP for 1 LBC. Back to 1B for 10 Burpees. Run 2B for 20 Merkins. Back to 1B / HP with exercises along the way. Repeat until you reach HP. 3B was 30 2-count American Hammers. HP was 40 WWIIs.

    Jose Cansecos (Jack Webbs): 1 to 4 ration. All the way to 10 Merkins and 40 Kneeling Arm Presses.

    HR Derby: Each PAX member sees 6 hittable pitches. Calls an exercise x 6 after their plate appearance. Exercises called: Merkins / HR Merkins / Monkey Humpers / Hitchhikers / SSHs / Imperial Walker Burpees / LBCs, among others.

    Handshake took us out.

    Announcements / Prayers: HDHH next Wed. at Palani Drive. 6 p.m. Ultimate Frisbee tomorrow at HBR. Bring a white and dark shirt. Prayers for Helix’s family, Wojo’s family, and all families that need our support. Prayers for our newest member, FNG Exit Row. Get well soon brother. Your’e one of us now. We’ve got you.

    Horse Skin: I always look forward to rolling out this beat down. Hard work on the front end repeats rewards on the back end. That’s what F3 RVA is all about. Push yourself. Have fun along the way.

    We saw some real talent on the field today. Kubota threw a no-hitter in HS, but YHC busted him up early today. Hits from both sides of the plate, despite his best efforts to lure me to the mound.

    Fireman Ed banged a few deep …

    Enjoy the day men. It sure was a fun start. For me anyway.

  • Double Mint and Vinny Are Two Different People

    YHC arrived at 05:15 to see Swirly pacing in the parking lot. No Big Blue. Swirl Y ran over from DP. Spit’s car was already there. Spit banged out 9 plus miles today, including 4 before Breakfast Club. Sounds like Early Risers training to me.

    On the way back, YHC had to wait the whole time for the Six. Conveniently, I was the Six. At one point Double Mint noted that PAX members keep thinking he is me. Sorry brother, you ain’t me. Plus, it’s not really a compliment – for you that is.

    Great job today fellas – way to eat the heat.

  • Who Wore It Better – Jena Sims or TYA?

    Eleven ESPY watchers posted for 45 MOJ (Minutes Of Jena). Blood flow was on the brain. Here’s how we worked it out.

    Foreplay: Backwards mosey to COP – Imperial Walkers / Helicopters / Arm Circles / Alabama Prom Dates / Scorpion Kicks

    Hubba Hubba: Cult of Personality (was called). Three rounds of 12 minute sets. Each round has two unique exercises. 15/15 10/10 5/5. Traverse to the other side and back. AMRAP.

    Round 1: Merkins and 2-count Mountain Climbers. Run across field and back.

    Round 2: Rosalitas and Hello Dollies. Bear Crawl across tennis court and crab walk back.

    Round 3: Jump squats and SSHs. Karaoke across black top and back.

    Roll Over: Circle Up on the USA map for COP. Merkin Ring of Fire. Each PAX calls 5 merkins, completed by PAX in cadence.

    Walk of Shame – BTTF

    YHC took us out.

    Announcements: Labor Day Convergence brought to you by SOJ. Rack up your double rewards mileage points between now and then. HDHH coming up later this month. Kubota has the conch.

    Please sign up for the Retreat and Corn hole tournament if you plan to attend and participate. See the Pre-Blast for further information.

    NMS: KISS – Today we were given a chance to perform. It was boring at times. It was testing at times. It was fun at times. Let us not take these opportunities for granted. Live for, and enjoy every moment. Push yourself. Don’t hurt yourself. Don’t Cheat Yourself.

    On a lighter note, TYA and Saab were in rare, rare form this morning. If you haven’t seen what ole Jena was wearing the last two evenings, take a look see. But not on a government issued device.

  • F3 RVA Retreat – Information

    F3 RVA Retreat – Information

    Gentlemen, the retreat is set for 9/21-9/22 in Amelia. Gomer Pyle’s extended family is kind enough to allow the use of a beautiful/quiet piece of property. Please RSVP below if you plan to attend. As we draw closer, take note of the following:

    Opening Ceremonies: 9/21 at 2:00 p.m.

    Closing Ceremonies: 9/22 at 10:00 a.m.

    Attendees: PAX members 21 years of age and older. No FNGs.

    Celebration: September 2019 will F3 RVA’s 5th year anniversary – what a way to celebrate!

    Corn Hole tournament: Will be facilitated by EF Hutton and Dr. Try Hard (firm 4:30 p.m. start time). Two-man teams must be comprised of PAX members from different nano-regions. There is a sign-up sheet in google docs. Please register your team no later than 9/1 so that we can set the field. There is a sweet trophy for the winning combo!

    There is plenty of cleared land, so bring footballs, frisbees, croquet, whatever. But again, no guns (other than squirt and/or nerf). Other than the corn hole tournament, this is a sit and sip, informal affair. THERE WILL BE NO ORGANIZED FIRST F!!! We do that the other 364 days of the year. Or, leave early and hit Sunday Funday or OTB.

    Food / Beverage: BYOB and BYOF. Circle K will bring his enormous charcoal grill. Please use the comment space below to announce what cooking gear you can volunteer to bring. Generally, I’m asking y’all to divide and conquer in smaller groups when it comes to food and beverage. That said, Rosie will be bringing oysters for the PAX. We’ll need to advance him some cash, I’m assuming.

    Please also bring one food item to share with the group. Chips, desserts, whatever. Honeymoon has kindly volunteered to supply the PAX with drinking water.

    Gear: Bring your own tent, hammock, or ready made yurt, chairs, etc. There will be a port-o-john on site, and running water (garden hose variety). Otherwise, it’ll be a straight up camp out. We need tables and canopies. I believe Flipper has a few canopies, but if you have one, please bring it I’d rather have too many as opposed to not enough.

    Fire Wood: We won’t need to bring any, as there is plenty on site, but we will need lighters, matches, etc.

    Details: —–>

    Text me for the address.

    For those who would like to caravan in to the site, we’ll launch from the Woodlake Lowe’s at NOON. 7001 Winterpock Road.

    Designated Parking Area: There will be a designated parking area. Please use it. It’ll be obvious upon arrival.

    Breakfast 9/22: If anyone wants to spearhead a breakfast campaign, please feel free to do so.

    3rd F: There are plans for a Sunday morning devotional.

    I’m sure I’m forgetting something. But again, the design is a laid back 2nd F. Be creative. If guys want to tee up a chill cook off or some other meal preparation contest, have at it. Hopefully this grows into a tradition that we look forward too on an inaugural/annual basis.