Author: Rosie

  • Downrange Motivators

    Backblast below is the electronic Weinke from Alabama Tick from AO Old School in F3 Alliance – Fort Worth

    Welcome to F3  Fitness/Fellowship/Faith  F3’s Mission – “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”. 5 Principles: · Free of charge. · Open to all men. · Outdoors, rain or shine, heat or cold. · Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. · COT: Ends in Circle of Trust. I am not a professional, please modify as you see fit.  Counterama –  WARMUP:  10 – Good Mornings 10 – Willie Mays Hays IC 25 – SSH 10 – LBRC 10 – Flap Jacks 10 – Motivators  The Thang First PAX to 25 reps yells out done 25 Merkins – Every PAX Mosey passed the bridge and back 25 Overhead Press Every PAX Mosey passed the bridge and back 25 Curls for the Girls Every PAX Mosey passed the bridge and back 25 Goblet Squats Every PAX Mosey passed the bridge and back 15 Burpees Every PAX Mosey passed the bridge and back 25 Bent-Over Rows Every PAX Mosey passed the bridge and back 25 Burpees Every PAX Mosey passed the bridge and back 25 Block Presses Every PAX Mosey passed the bridge and back  MARY:  25 Coupon LBCs (hold coupon overhead) 25 Heavy Freddy’s   CoT: Each PAX discussed an area that they are accelerating in their life and a blind spot they are working on.   1,2,3 LEAD Use the ‘New Backblast’ button to create a new backblast

    Great to be downrange and get a few ideas and thoughts from the F3 Alliance PAX. Doozy would be happy to hear they did motivators but started from a number chosen by the PAX (increased to 10 for LIFOs). Happy to have Bobber come out with me and maybe get back in with F3RVA.

  • There’s a loop in there somewhere

    7 gentlemen, including 2 that have not posted in a while, showed up in the mist to generally run in the direction the Q called. Quick instructions to get the most out of the hills for 4 or 5 milers. 4s go straight down Mt. Midlo into the Grove and up to Coalfield, loop back around the median and repeat the hill then return to the start. 5s start around on Midlo to Woolridge then to the Grove and do the same hill repeat, add as many Mt. Midlo repeats as time allows (is was 3).

    Great to have Rosetta and Greenbow back out to get some miles. Greenbow is working off some plantar fasciitis and has a stretch that my joints and muscles would not allow. Boberry is a machine and is coming off a 100k relay but still wanted to come up to add some miles to the week to prepare for his 8-hour run fest in October. Somehow Rosetta keeps the conversation going on the uphill part of the repeats after not running for months.

    Got a few things kicking in the coming weeks, come join in the fun for one or all of them:

    • Elle Woods is hosting a family friendly get together this Saturday, 9/13, afternoon, 3pm – let him know if you can make it
    • Sept 20 – 11 Years of F3RVA – Dogpile – more info to come
    • Sept 26 8pm to Midnight-ish – Evening Ruck with Crabgrass and Friends – See Slack for details

  • We claimed the field first

    14 RVA regulars, one downrange visitor, and one FNG showed up for a Rosie beatdown at Gridiron. According to the geese that tried to take the field, this is what may have happened.

    Mosey to the middle school football field for a welcome, mission, and disclaimer. Standard warm up fare with some fast paced hillbillies and 5 burpees to welcome the LIFO. Line up on the goal line. Various methods of moving 10 yards at a time – bear crawl, crab walk, lunge, crawl bear, polar bear (thanks Gomer), and others with a new exercise every 10 yards increasing then decreasing by 10. Burpees, merkins, squats, flutters, SSH, freddies, monkey humpers, werkins, burpees.

    Dora on the soccer field. WWII, squats, SSH. 2 rounds of PLTs with boo yah merkins. Curb work with toe taps, single leg squats and Mike Tysons. Finish up with some Mary.

    Great to be out at the first F3RVA AO with a great group of men to start the day. Thanks for letting me take the lead today.

    2 convergences coming up.

    Labor Day Dogpile 7am – see preblast and Slack.

    F3RVA 11 year Manniversary Sept. 20 details to come

    Prayers for Fireman Ed’s mom and her surgery and Gomer’s interviews.

  • LABOR DAY CONVERGENCE

    :rotating_light:

     LABOR DAY CONVERGENCE 

    :rotating_light:

    Monday 9/1 – 7:00 – 8:00am
    Dogpile

    Take the day off from your job but don’t take a day off from putting in some work!  Join us at Dogpile on Labor Day for a convergence workout and coffee/bagels afterwards.

    See you there! 

    :facepunch:

    See Crabgrass for info to to help with support.

  • Rise N Shine

    14 gentlemen found a parking lot in Mechanicsville to get some work in before breakfast. As part of the Summer Tour, the local Davillians notified everyone that The Creek this week was a pre-planned 30 minute workout with 2nd F at Rise N Shine nearby. Seemed like the perfect opportunity to bring the Lounge, so even though they do not use the Q sheet, YHC signed up to take the lead.

    Disclaimer and statement that the workout would be short and mostly in conversation, rather than in cadence, music to Handshake’s ears. Some standard warm-up fare before the main event, a series of Bro-Code 4 corners. 6 rounds that may or may not have included – 10 merkins, 20 Squats, 30 Freddies, 30 arm circles (tribute to one of the Lounge godfathers – Last Call, who doesn’t miss a chance to suggest AC), 20 monkey humpers, 10 shoulder taps.

    It was fun to have all regions in RVA represented at the workout and breakfast. Great time getting to know a few guys I have only seen in backblasts. Excellent conversation at both locations on methods of Daville communication, old cars, Handshake’s M, music and music venues, among other things.

    Multiple things happening this weekend:

    Home Grown Half – 8/16 6am Robious Landing Park – see Draper’s post for more details

    The Bridge – join Upchuck, Bootleg and others 8/16

    Labor Day Convergence at Dogpile – See pre-blast from Crabgrass

  • Corners and Conversation

    5 southsiders looked back and forth at each other at 0530 until someone said, I’ll take it. Today, that someone was me and I decided not to pass around the potato. After a Slaughter Starter of 20 burpees was laughed out of the lounge, we moseyed to the back of the school for some warm up in conversation.

    4 corners abounded as did the conversation discussions about vacations, golf vs fishing, meditation, and the best ways to diminish a troublesome bird population. Rounds of 4 corners included 10 merkins, 20 squats, 30 FM, 40 APD/Invisible Jump Rope, 30 Sugar Sticks, 20 Monkey Humpers, 10 not burpees (HRM).

    Mosey around the school to the picnic tables for some rounds of dips, cactus squats, and bench kicks.

    YHC was inspired by the coffee at Circus and dropped the secret of brewing during the workout to the PAX and Last Call had already found at least 1 outlet before we left the AO. Whether it works is another question. New onsite coffeeteria coming soon?

    Homegrown Half 8/16 – come out and run/ruck some miles – 13.1 miles, 6.2 miles, or other distance of your choosing available.

  • 80 degrees and sunny

    According to the buck watching us in the Ampitheater, this is how things went down early Saturday morning. An FNG and F3 Princeton transplant joined 11 regulars discussing whether we have ever had a 6am start at 80 degrees, at least according to Sippy’s weather app. No confirmation on whether this was a paid app.

    Mosey to the Circle for a warm up of standard fare – introducing the transplant to the jazzercise and other differently named exercises.

    Up and down the ampitheater – up with increasing merkins; down with increasing squats, back up again with 5 dips per step. This concludes the limited movement section of the workout – on to the running portion.

    Mosey to the end of the field – 1 burpee per light pole. Take a break in the grass for a speed round of Mary. Mosey to the VITA track for some stations. First half – Alternate 10 V-ups and 10 merkins at each station. Switch to 10 monkey humpers and 20 raise the roof to get us to the end in time.

    Things coming up: Homegrown half 8/16 Robious Landing Park; August Bridge (date TBD)

  • Triples all around

    6 PAX, no Q on the sheet, that screams for a hot potato with some Triple Checks. YHC kicked it off witih an extended Lounge and Chaplain-esque warmup with some exercises in cadence and some various methods of movement across the blacktop.

    Stay there for Triple Check #1 – curb toe taps, Freddies, run the length.

    Rodeo Clown moseyed us to the pull up bars for an extended 5 round Triple – run the field, WWII, and pull ups/bar hangs. Rounds 4 and 5 were definitely more hang than pull.

    RC’s extended triple left little time for Doozy’s triple check of squats, lunges and a bear crawl/curb walk/crawl bear timer. Since he did not have a watch on, YHC called time and took over for the final mosey and backblast.

    Announcements –

    • 2.0 Friendly Ultimate tomorrow at DaPile
    • School of Ruck – 2.0 friendly ruck and bootcamp 7/27 7-8am Rockwood Park
    • HR Derby 2.0 August 5
    • Homegrown Half – 8/16 Robious Landing Park – start time = early; 10k run and ruck options available
    • That’s the short term list – many more things on the longer term be on the lookout for more

  • OG

    3 regulars, a summer tourist, and a local tourist (YHC) showed up at River Run with no Q on the sheet so I grabbed the reins and called the OG. Wedding Singer knew exactly what to do and led Bullseye up the hills of Tarrington. Doozy hung with EF and I for the baseball talk but sped up on his own when conversation switched to 2.0s swimming. The hills were rough, the air was thick, and the pace was slow but all finished and are better for it at the end of the day.

  • Loungish

    Torn between showing the Summer Tourists the AO namesake vs living up to the lounge mentality, YHC came up with a hybrid option for the 9 men that came out to enjoy the humidity of Twin Team.

    Mosey to the bottom of the cul-de-sac with the threat of the hill looming for the standard warm up fare. Move up the hill for the heavy part of the workout – TwinTeam Beast but there’s a catch. Round 1 – 3 exercises at a time: 6 merkins, 6 WWII, 6 Jump Squats run up the hill to various stopping points and make your way back down. Round two, same exercises and stopping points but walking up the hill – Lounge style, in conversation. Stop at the top for some Mary before the mosey down the hill. More stuff at the bottom of the hill and some lounge like stretching and arm circle variations to close out the time.

    This workout started very un-lounge like which almost resulted in a immediate reprimand from the Lounge Board of Directors but alterations midway through held off any action. I am still expecting a sternly worded letter from the Lounge and possibly a civil penalty but that remains to be seen.

    Thanks to Blue Moon and EF Hutton for joining us at the Lounge – since this AO is only 1 minute further for Blue Moon we might see him again soon.

    The Bridge – 7/19 join Whitesnake, Heist and others

    Prayers for Doublemint and his family as they go through the last few days with his mother in hospice.

    Additional prayers for Wildcat’s son who sustained a broken bone on day 1 of him being alone with the kids. Hopefully they make it through the rest of the weekend without further injury.