Author: Rosie

  • Rainy Rope-a-dope

    A 43 degree heavy rain could not keep 6 of the faithful at NoToll in the fartsack this morning.  A fine example of the draw of F3, you just know someone else will be there with you to share in the delight of whatever the gloom decides to throw at you.

    Mosey to the soccer pavilion for COP –

    25xSSH, 20xIW, 10xHand Release Merkins, 20xFlutter Kicks

    Grab a bench for a couple rounds of fun.

    10x Single Leg Squats on the bench – Bear Crawl to next bench CCW, 20xDerkins – BC to next bench, 30xDips – BC to next bench, 40x LBC  Complete 2 rounds to balance out the single leg squats.

    Mosey to the parking lot for a Pyramid of Fun.

    Complete 2/3/4 – Burpees/Imperial Squat Walkers/Box Cutters at first corner, run to next and complete 4/6/8, next corner 6/9/12, next corner 8/12/16, back to the start for 10/15/20.  Plank for the 6. Mosey to the middle of the parking lot for the top of the pyramid 20/30/40.  Lap around the parking lot together.

    Sprint from the end of the lot to the gate, pause for the 6, under the gate, Sprint to the basketball courts.

    Partner Suicides.  P1 – Suicide, P2 – LBCs  Round 2 P2 – Merkins

    Mary – Dollies x20, Freddie Mercury x15, LBCx25

    COT and YHC took us out.

    NMM

    The rain was pounding this morning when the alarm went off and YHC was wondering just how many PAX would show for a second cool rainy morning in a row.  The PAX stayed in their vehicles until right before 0530 just to stay dry for a little longer.  YHC threw a little rope-a-dope at the PAX by heading straight to the pavilion for COP and the first round of exercises.  Singer wondered whether this was where we would stay, ala Gumbo at RiverRun, but YHC wouldn’t divulge the plan (mainly since it was mostly on the fly).  It was even enough for DK to briefly shed his raincoat.  TYA said it is best to just get it over with and drop the PAX into the cold/wet early when it comes to rainy days but YHC had another idea.  Let them warm up and then introduce the rain.  The rain picked up again just in time for the Pyramid.  DK had a little trouble with the math and the geometry but what else do you expect from a private school education.  Build the base first, 4 sides.  Gumbo and Flipper noted their body types are built for the base, not the top of the pyramid.  The top was a lot of work and everyone crushed it.  There was not a spot without a deep puddle for the 4th round so the PAX soaked up some of the water headed for the fields.  Tclaps to Wheelbarrow for posting the last 2 days in the wet gloom to start the year, great job, that is not easy.

    Announcements:

    CSAUP January 21.  Long Range forecast was pondered…

    3rd F option of a dinner at the Doorways was opened up to gauge interest and support.

    HoneyDo posted some 2017 goals in his BB from yesterday and some of the PAX followed suit.  Feel free to post your own for accountability.   Reminder Toga is like Charles Barkley, he is bald and is not a role model.

    I hope everyone has dried off and has a great day.  See you in the gloom.

    Rosie

  • This seems familiar

    12 of the faithful avoided punching the snooze button one too many times and arose from the fartsack to join YHC in a recap of a Christmas song themed beatdown.

    Warmarama:  12 x SSH IC, 12 x Imperial Walkers IC,  12 x Don Quixote IC

    Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    • 1 – Dozen LBCs
    • 2 Sprints across the field
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5  Burpees
    • 6 Dips
    • 7 Lunges (each leg)
    • 8 Decline merkins
    • 9 American Hammer IC
    • 10 Flutter kicks IC
    • 11 Reverse crunches IC
    • 12 Broad jump burpees

    Mosey to the basketball court for an Al Gore/Plank ring of fire with 2 rounds of 10 merkins each

    COT

    NMM:

    One year ago YHC had my VQ and came up with a theme to pack in the exercises.  Honeydo reminded YHC of that Q last week and the NoToll Q was open so the replay was on.  Hardywood reminded everyone that the 12 days of Christmas are actually after Christmas but we went ahead despite his protest because by that time most of us will be tired of hearing the songs.  This is the exact workout from last year with an additional ring of fire round at the end.  YHC appreciates Flatline helping out with the chorus of the song to keep things going.  Welcome to NoToll, Tobit, a coworker Offshore got out to F3 on a business trip to Nashville.  Apparently he is close to NoToll so hope to see you out again soon.

    Announcements:

    HDHH possible next week.  A few locations were discussed but nothing final.  Flashdance suggested we go to the place, near the thing with the beer that has a cool name.  If you can figure out where that is, I’ll meet you there.  If anyone wants to take the lead and suggest a place, feel free to post a pre-blast.

    3rd F potential in the near future at the Doorways or another venue.  If you have any charities or events let the PAX know and see if we can get some support.

    The Carpenter led a 3rd F meeting last week to develop some ideas for meetings and events, look for more info to come.

    As always, YHC appreciates the opportunity to step in front to lead this fine group of men.  Have a great day.

  • Sunrise at Stinkhill

    A cold, breezy morning greeted 11 faithful and 1 FNG at StinkHill for the last of the concentric launch for F3 Hampton Roads.   Discussions on temperature, quantity of clothing and YHC’s clown car occupied the PAX until 0700 and the fun began.

    Mosey across the street to the playground parking lot.  Begin with a disclaimer and right into the workout.

    • 20xSSH then 5 burpees
    • 10 Don Quixotes then 4 burpees
    • 15 Hillbillies then 3 burpees
    • 15 Imperial walkers then  2 burpees

    20 LBC the YHC asked Dreamliner to complete the pattern, Dreamliner is confused and calls for Merkins –  ask DK if he sniffed it out so DK calls one burpee but fortunately for the PAX, this is where the pattern ends, 10 burpees OYO

    Mosey down the path a bit and stop for Partner Chase – Partner 1 bear crawl,  Partner 2 – 10 merkins run to catch up, 3 times through.   Mosey around the trail stop for Partner Chase round 2, new partner – P1 lunge, P2 10 WWII sit ups run to catch up.

    Mosey to bars for a shortened versino of Cindy 5 pull ups (modified) 10 Merkins, 15 Squats – repeat for 6 minutes.

    Indian Run around the rest of the the lake trail, stop for Mary – Dollies, American hammers, something else?

    Mosey to a good spot on the hill so we don’t run into any other wayward workout groups.  Go halfway up the hill Bernie Sanders Style (backward) stop for clock merkins- 5 each at 12, 3, 6, 9, 7 and 12

    Mosey to the field at the bottom of the hill for Lindsay with Imperial Squat Walkers and World War II sit ups (30/10, 25/15, 20/20…)

    Mosey to the flags for a little more Mary, including Rosalitas, Crunchy Frogs, Superman and close out with a ring of fire, 10 merkins each

    COT

    Numberama, Namearama, Johnsonville took us out

    Announcements:

    • Weekday workout started in Hampton Roads – See Dreamliner
    • CSAUP event in Richmond, 1/21/17, details to follow, possible clown car from Hampton Roads

    NMM

    Great day to get on the road early and see these men of F3 Hampton Roads, the cold weather makes it tough to escape the fartsack and get FNGs out. We got to see a wonderful sunrise over the lake but I’m not sure if any of the PAX noticed since they were trying to crack the burpee code YHC was laying out.  Welcome The Custodian, briefly Arnie, until the 2nd F and we learned of his occupation while at Liberty U.  This was the 2nd trip for YHC and Jville to StinkHill and it was great to see some familiar faces and new ones as well with 21 FNGs over the past few weeks.

    Rosie’s slight upgrade from the family truckster had the PAX from F3 Richmond riding to the AO in style and comfort.  No need to be crammed into an actual clown car when the Vanna is available for use.

    YHC wanted to do 10 minutes of Cindy but with so much to do at the AO and without proper pull up bars we cut it short to get some other things in.  A couple other minor curveballs in what YHC wanted to do but we were able to pack a few other things in to fill the gaps.

    Excellent 2nd F where we learned:

    • Why The Custodian had to get a new name (originally Arnie in the COT)
    • We need to leave room for Jesus when hugging, The Custodian knows how much space that is
    • We realized Dreamliner sprints everywhere, including back to get coffee refills
    • Mater has some ideas for a Q if he can get his hands on a telephone pole and boat, I want to be there for that one just out of curiosity
    • DON’T PANIC if you have a fire in your trash can
    • Offshore can optimize anything with programming, including the number of cuts to make on the trim of a bathroom remodel.  I want to see his next Q fully optimized for a maximum beatdown, or he could just pass it off to Swirly and say do what he says.
    • Finally, F3 Hampton Roads is in good hands for growth with the men they have EHed so far. Good luck to you in the coming weeks, hope to see you soon.

    A pleasure to take the reigns this morning men.  Well done.

    Everything is coming up Rosie.

  • Dropping B.O.M.B.S.

    A wet and cool sunny and 70 morning greeted the 9 strong PAX that rolled into NoToll to see what YHC had in store for them.  Due to the rain we did not get onto the fields to imprint a SAAB-like beating on them and stayed in the parking lot to get some work done.

    COP

    SSHx25, Helicopter x15, Hillbillies x20, LBCx20

    Partner up for B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200-Big Boy Situps (WWII), 250 Squats

    Mosey over to the fence for a triple check – Balls to the Wall, Pole Smokers, run across the lot and back.

    Mosey to the Basketball Court for Mary

    Boxcutters, Flutter Kicks, 1-leg APD, Crunchy Frogs

    Merkin Finisher – 15 IC

    COT and YHC took us out.

    NMM

    YHC signed up late yesterday afternoon to Q with no ideas until I scrolled through the list on the F3 site and found B.O.M.B.S. Having never done that before and always enjoying new things thought we would give it a whirl.  The PAX crushed it while enjoying some mumblechatter on the lap around the parking lot.  Flipper obviously carried Hardywood through the sets since they finished a lap ahead of everyone.

    Great to meet Wheelbarrow and see him out at NoToll.  Salad Cream continues post and gets laughs whenever it comes around to him in the COT.  DK found some Salad Cream at Fresh Market and may be willing to share with any PAX that are interested.

    DK confirmed that there are still 5 people left in his elimination pool which is impressive, no F3 guys remaining though.  A big change from last year when all but a few were knocked out after week 2.

    Last week of support for F3 Hampton Roads – I will be leading a crew of 6 down on Saturday.  Last minute EH is encouraged.

    Some potential 3rd F options coming up this month or the coming months as this is something a few in F3 Richmond have brought up recently and would like to be involved in.

    Rosie

  • The tree with the leaves

    17 of the faithful and 1 FNG circled around the flag and discussions were centered around the lack of a certain company wrapped truck.

    0600 and we were off to mosey to the first circle for the COP.

    25xSSH, 15xMerkin, 10xDQ, 10xPeterParker, 10xCrunchy Frog

    Mosey to the side of the Carillon for Touch a tree/Tag a partner.

    • Round 1 – Partner 1 bear crawl to tree 1, run to touch 2 more,  Partner 2 AMRAP merkins
    • Round 2 – 5 trees, American Hammer
    • Round 3 – 7 trees, Donkey Kicks

    Mosey to Rusty Cage.  Partner up. 10 pull ups,  run to fire hydrant 9 WWII, 8 pull ups, 7 WWII, continue to 1.

    Plankarama at the cage.  Then, 5 Jerkins each,  10 merkins for 2 rounds.

    Amphitheater time. LBCS while waiting for the 6.

    • Box jumps, increasing from 1 to 18 at the top.  Al Gore and plank.
    • 5 derkins each step going down.   Flipper led plankarama at the bottom.

    Mosey up to the circle for Mary. Flutter Kicks, Dollies, American Hammer, LBCS.

    Ring of Fire – 10 merkins and back to the flag.

    COT

    NMM

    Today is International Men’s Day, in celebration of that YHC decided to do what typical F3 RVA men do and get after it early in the morning.  F3 is a group that embodies what the day is about,  providing support, encouragement and leadership among men.

    Welcome to FNG Spencer Monroe,  now Coyote Ugly, a friend of Gumbo and I from a previous life.  According to him he almost splashed merlot but made it through and agrees that he is better for it.  Hopefully we’ll get him back soon. 

    YHC threw out some instructions at the Rusty Cage that confused everyone, including YHC.  Unfortunately Fudd wasn’t there to clarify.  Run to the fire hydrant,  it’s dark, where is that?  By the tree with the leaves…in the middle of the stuff, with the bark and limbs.  Luckily some of the regulars were there to translate.  You against you, even when giving out instructions.

    Cliffhanger made another showing after YHC bribed him with bacon at ET and he did more merkins than he ever has before.  Flipper led the PAX down the amphitheater derkins after the box jumps wasted most everyone else except Helix who bounced up the steps like a blue ball.  Fudd posted after running to the AO, which is always impressive and makes us wonder, is he the next SAAB?  Fun at ET afterwards as always where we discussed naming and tried to explain to Cliffhanger how they made a movie about Coyote Ugly.  Glad TwoCan could join us for his first venture to ET, I think the lure of the 2nd F and eggs will bring him back.

    Great work pushing through by everyone.  

    Everything is coming up Rosie.

  • Supermoon

    A brisk sunny and 70 morning on the southside of RVA brought 6 men out early to see the supermoon.  After checking out the moon and a little mumblechatter about the temperatures, YHC decided to warm us up a little bit.

    Warm up circle around the parking lot to give McRib a chance to catch up.

    Circle up for SSHx25, IWx20, ArmCircles x20 F and R, 20 x OH Press, Copperhead Squatx15

    THANG

    Mosey over to the hill next to the school for Jacobs Ladder, start at the bottom with 1 merkin, run to the top for 1 burpee repeato to 7.

    Mosey over to the bball courts for 11s Jump Squats and Freddie Mercuries – run the long side, lunge the short side.  Round 2 Monkey Humpers and Box Cutters – run the long side bear crawl the short side.

    Indigenous people run around the bus loop with optional burpee.

    The PAX seemed warmed up so we moseyed into the grass field to cool off and get some Mary in.  American Hammers, Flutter Kicks, Merkin Ring of Fire, Dollies, LBC, Crunchy Frogs, Merkin Ring of Fire.

    Mosey back to the parking lot and with 1 minute remaining – Fill that with 1 min of burpees.

    NMM

    Great work this morning men.  Tried to work in the #3S2T (check the lexicon) into this one.  Starting with Jacobs Ladder was a good way to get warmed up quick and work the stamina through the rest of the morning.

    Karaoke showed up for his 2nd post and was crushing it today.  He’s not used to running behind Gumbo and Gumbo is definitely not used to having Karaoke behind him in any kind of running routine.  I expect he’ll keep posting and will catch up soon enough.  Mr. Roper, in his inaugural RiverRun was only shown a small portion of the AO but will hopefully become a regular and get to see the rest of it.

    Announcements

    4 shirts up for sale in the F3 Gear shop.  Check them out and let your loved ones know what size you wear for Christmas.  Extra small if you want that lean Emoji look.

    HDHH at TYA’s new build at 1701 Buford Road.  Lot clearing to be handled by SAAB.  Park at the church.

    Find a race or other CSAUP and sign up.  Ask around, there are plenty.

    VQ week, encourage those that haven’t led to step up.  Get out and support those that are stepping up because that’s what leaders do.

    Pleasure to lead this morning men.

    Rosie

  • Do Burpees Count?

    The 9 redwoods that showed up for the Día de Los Muertos beatdown at NoToll that turned into a día de los brazos muertos.  Those that were there have no reason not to join the challenge since they got such a good jump on the first day of the month.

    THANG

    Warmup

    SSHx20, IWx20, DQx10 (Swirly style), merkins x 10, Box Cutters x 10

    Mosey to the sideline of the soccer field for…Honeydo guessed it, Merkin Ladder.  Start with 20, run across the field, 19…down to 1

    Mosey to the soccer field fence for a triple check. P1-Peoples Chair, P2-American Hammer, P3-Run length of the field.

    Four Corners – Round 1 – 10 Diamond Merkins, 20 Jump Squats, 30 Merkins, 40 Flutter Kicks (2count)

    Round 2 – 10 Burpees, 20 Merkins, 30 Mtn Climbers (2count), 40 LBC

    Mosey to the Basketball Court for Mary – Single leg Dollies/FlutterKicks while holding other leg at six inches 5 IC each.  Heels to Heaven x 10

    Close it out with 10 merkins OYO.

    COT and Wilson took us out.

    NM

    YHC had yet to put his name up for the merkin challenge but had every intention of participating.  Gumbo signed up for the Q but gracefully handed it off to YHC when he heard that YHC had the same idea to get the merkin challenge started off right.  Not every Q YHC does this month will include that many merkins and it still did not reach the Lugnut level of 385 at SOT

    No mumble chatter during the merkin ladder but McRib and Wilson stayed out in front of the PAX for the duration.  Mumblechatter kicked up during the triple check and four corners with the topic of Wilson’s dinner and staying out of the tailstream.  Good to see Offshore on the Southside. We packed a lot in and Flashdance said it felt like an hour, YHC is just trying to make every minute count and get the day started right.

    The final question is – Do Burpees count in the merkin challenge?  I’ll leave it to the PAX to chime in.

    The total for today was 300, 310 if you include the burpees.

    Announcements

    November Merkin Challenge – See the backblast for the spreadsheet.

    F3 Hampton Roads – Starts Saturday, get that final EH in.  Toga is heading down this weekend with others on weekends to follow.  Check with Toga, Jville, YHC, Swirly or Hardywood for dates and rides.

    Way to push through today men.

    Rosie

  • Quarter Pounder – Make it a Double

    A cool, crisp fall morning greeted 9 PAX for a NoToll beatdown.

    COP

    25 SSH (while waiting for DK to join the circle), 5 burpees OYO

    20 IW, 4 burpees, 10 Peter Parkers, 3 burpees, 15 Hillbillies, 2 burpees

    20 Flutter Kicks, See the pattern…wrong 10 burpees OYO

    Mosey to the soccer field for the Quarter Pounder

    • Run to the 25, 25 merkins, backward run back
    • Run to the 50, 50 squats, backward run
    • Run to the 75, 75 mountain climbers, backward run
    • Run to the other end 100 LBC, backward run

    Round 2 – Carolina Dry Docks, Lunges, SSH, Flutter Kicks

    Mosey over to the parking lot and grab a pole

    5 pole smokers, crawl to curb, 5 merkins, run to other end, 5 monkey humpers

    Repeato for 10, 15 and 20

    Mosey to the Soccer field for a Fire Drill – Circle up, Chop feet, Pax calls “Fire” All PAX stop, drop and roll – Roll right, merkin, back left merkin, back on your feet – Go around the circle so everyone gets a chance to call Fire

    To the Basketball Courts for Mary – 25 American Hammer, 20 Box Cutters, Capital letters

    COT

    Great to see the early riser, Athena out again this morning.  She is an early riser and Flashdance brought her out to keep her from waking the rest of the house up.  Hope she’s not too worn out for school today.  The PAX decided that those under 10 get “Respect” until they hit double digits.

    The Q asked Singer how many burpees were next on the last round and sensing the PAX had picked up on the pattern, YHC had to throw in a little surprise burpee fun.

    First time YHC has seen the Quarter Pounder on the list, there was only 1 Q exercise for a while.  The backward run after the lunges were the burner.  The fire drill was something YHC brought out a few months back and needed to come back to take advantage of the plush grass at NoToll.  A lot packed into the workout this morning.  Well done men.  A pleasure to lead and join in the coffeeteria afterward.

    Rosie

  • 40 under 40

    7 men showed up ready to throw some iron around at Circus Maximus.  Two of our F3 brothers were named to Style weekly top 40 under 40 this week so YHC set up a small tribute to them.  The article said something about Hardywood running a business and being connected to the Richmond community but F3 knows he was named to the list for his ability to slay burpees.  Gumbo on the other hand apparently does some pro bono work but the writeup failed to mention his fondness for Lindseys and merkins.

    Thang

    COP

    SSHx20, IWx20, scapula merkins x10, Arm circles x15 forward and backward

    40 under 40 – each exercise for time under 40 seconds with each arm or clockwise/counterclockwise, Q calls time, exercises as follow:

    Around the world, Halo, Swing, Curl, Lunge, American Hammer, Waiter Carry, Clean to Rack, Figure 8, Merkin Row, High Pull, Tricep Extension, Goblet Squat, WWII and Press, Millineum Falcon hold, Suitcase Carry, Snatch, Row, Clean and Press, Flutter Kick, Alabama Honeymoon, Press, Squat Press, Deadlift, Death Crawl

    Slide over in the parking lot for some partner exercises. P1 around the island in the parking lot, P2 does exercise, flapjack.  Goblet Squats, Alabama Honeymoons, Merkin Row, WWII Press

    1 round Pan-PAX 8 count burpee.

    COT

    NM

    Flip Phone has been showing up to CM and relying on someone in the PAX bringing an extra KB but this week there was not one to be found.  Unfortunately the themed workout did not lend itself to not having a KB.  He stayed near the PAX and crushed some burpees, merkins, WWII, FK, wall planks and plenty of others while the rest of us rolled through the 40.  Respect to him for sticking it out and I think a plan has been hatched to get him a KB or he will now go get his own before he posts again.

    Anyone looking for ideas for an exercise to Q a CM workout need not look any further than this BB.  Listed above is 20+ of the favorites, switching hands and directions counted as separate for this total.  Discussion at the end centered around PAX that don’t post to CM.  Sure you guys can do bodyweight exercises but can you do it with a KB, we’re not sure you can?  You know who you are…

    YHC was compiling a list of the KB exercises for a 30×30 type workout but the 40 under 40 thing was just too hard to pass up.  I all seriousness, I believe I speak for at least a few of the F3 faithful when I say that we are proud to be associated with this group and the fact that these 2 have been singled out as leaders in the community is part of the reason.

    Announcements

    EH those Tidewater men.  Toga and crew head down in a few weeks to kick it off.

  • No Glam reprise…almost

    3 River Run regulars and 1 RR virgin rolled into the parking lot,  1 on foot, for a No Glam reprise, well almost.

    THANG

    Mosey to the basketball courts for a warm up of SSHx20, Invisible jump ropex20, DQx10, Copperhead squatsx15.

    Mosey to bus loop for agility: 2 laps doing karaoke, high knees, butt kickers, bounders and backward run.

    Find a bench 20 step ups, 10 leg thrusts; 10 step ups, 20 leg thrusts; 20 step ups, 10 leg thrusts.

    10/2/10 ladder -10 jump squats, 2 mountain climbers, 10 ball dippers then run a bus loop lap

    Increase by 2 each time up to 20/12/20.

    Back down with squats, calf raises, step behind lunges, shorten the run to across the bus loop turnaround.

    Mosey back to the basketball courts for single leg APD x10, American Hammer, Heels to Heaven, Freddie Mercury and 2 rounds of Monkey Humper ring of fire.

    Mosey back to the flag.  Numberama, Namearara, COT, YHC took us out.

    NM

    A cool and clear fall morning greeted the PAX and McRib for his first of many River Run postings.  Gumbo came running in across the wet field having already put in his daily mile and not knowing YHC had a No Glam/leg day surprise for the PAX.

    Flipper reminded YHC recently of a Punisher beatdown by the one we know as Splinter that was all legs, hence No Glam.  This got YHC thinking that it should come back and what better time than a Monday.  YHC recalls that beatdown very well for some reason and tried to recreate is as best as I could.  YHC added a little Mary to the end so the PAX could do a little star gazing since it was such a nice clear morning.

    The convergence success amid the downpour was discussed.  The rain may have kept a few FNGs away, I know of at least 2, but it was a great event regardless.  Thanks to those who organized it.  Thanks also to Bleeder and Flashdance for the arm circles, 164, sure, why not.  Since McRib and you other government employees get this Columbus day off, enjoy, some of us in the private sector didn’t even realize today is one of those fun holidays we can only dream about.

    Stay awesome, Rosie.