Author: State Farm

  • Is Tom Petty Alive?

    8 PAX braved the gloom on Commonwealth street for a luscious beat down. Great to see TYA back on both legs (even if one might be robotic?).  After confirming there was not a brewski in my camelbak – we might have done the following…

    WARMERAMA:

    • Start slow – 5 merkins!
    • wander/mosy around school
    • WELCOME/DISCLAIMER
    • Grass grabbers/cherry, Don q, Ukrainian Soldiers, Dead Man Hang
    • On Six – LBC’s
    • Plank/Side Plank – Credo, 5 Core Principles

    THE THANG

    Mosy to the never before seen, Mary Mumford STAGE! Let the show begin.

    COP 1: “M-A-R-Y” Group Love

    • Pax 1: Runs to court, hop scotch across USA, loops back
    • Rest of Pax – “Bank” 300 reps in total for each
      • Merkins
      • American Hammers
      • Reverse Merkins on bar
      • Yurpee (burpee w/ clap merkin plus 2 tuck jumps)
        • Modified to 150 each
      • When Pax 1 returns, trades off w/ next PAX until MARY reps completed.

    Note: we should make more Xo’s with a “Y” – the Yurpees were savagery.

    Mosy to Pull-up Bars

    COP 2: The Hanging Gauntlet

    • All Pax Together at various bars
    • 3 minute round – Hang with flex, if you drop, do 5 LT Dans
    • 2 minute round – hang with Chin-up, if you drop, do 10 flutter kicks
    • 1 minute round – 360 monkey on the bars, Al gore when dropped

    Mosy to court

    COP 3: SUICIDE BEAR (Stole from NTB VQ – new favorite!)

    • After figuring out the difference between baseline and sideline…
    • Bear crawl down to key, 10WWII’s, bernie back
    • Rinse and Repeat through the suicide

    We compared form – we agreed sideways crawl is a life hack.

    MBTTF// Finisher (s):

    • Body Bag Builders (10cts)
      • 10reps in – we were smoked
    • Circle of Mary
    • Broga for a sweaty few to close.

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Half Marathon CSAUP. P-ball 8/26 – @Bryan Duncan (roger roger) – I hear you need a partner? DM me bruh.
    • YHC Closed out in Prayer: Praise for Faceplant enjoying 10 years happily married! Statefarm feeling blessed to punch his summer tour card with this “experienced” crew – seriously inspiring. F3RVA has been a game changer for me I am thankful, I’ll (hopefully) have a few more decades getting at it.

    NMS:

    After touring downrange in KC last week – it felt good to be back on home turf. I always love swinging through the NOJ AO’s – somehow I manage to laugh my arse off while simultaneously not being able to breathe! Fun Fact – Swirly saw Van Halen in their prime in Richmond. He also is 100% certain the great Tom Petty has passed away, even though he’s “live” on the radio all the time… Ha! SYITG!

    -State Farm

  • A Bridge to Body Builders

    13 PAX ventured over the Bridge and into the gloom. We were blessed with  a (relatively) cool and dewy morning to share with the men at the Bridge. YHC got a taste of this AO last month and couldn’t wait to come back. With Shakedown on partial I.R.  (BMX is a young man’s game apparently…) and TYA still partially cyborg, the Q was up for grabs – how could one resist!?

     After donning some new gloves and giving the house mascot (Lucy the dog) a quick scratch – the team got after it. Here’s what happened…

    THE THANG

    WARMERAMA:

    • Mosy to the corner
    • Welcome & Disclaimer
    • Dead man hangs, Ukrainian Soldiers, SSH, Helicopters, Alabama prom dates, LBC’s
    • Inchworm to the light poles
    • Mosy to the parking lot
    •  

    COP 1: Clock Tower

    • All PAX at own pace
    • Perform # of reps corresponding to the “time on the clock” at each position around the grounds.
    • 3 o’clock – 3 burpees
    • 6 Merkins
    • 9 Squats
    • 12 LBC’s
    • Two times through – Atlanta and Gourmet ALWAYS circled back for the six – leave no man behind!

    COP 2: Triple Check – Hop Over Merkins

    • PAX 1 – Jump over PAX in Merkin (down Position)
    • PAX 2 – Merkins (pause for PAX 1 to jump over)
    • PAX 3 (timer) – Run to Picnic table and SLAP IT
    • Modifying Merkins and Jump overs as needed – But all PAX pushed it

    COP 3: Light Pole 6’s

    • Mosy to Light Poles
    • Run to light pole – 6 reps of … Pick your poison!
    • 6 light poles down and 6 back
    • Gourmet is fast

    MBTTF

    Finisher: Body Bag Builders

    • Circle Up
    • YHC thought 20reps of 10ct body builders would be appropriate
    • 10reps in – we were smoked

    Finished off with miscellaneous abs and holding legs “six inches” above grade (Shakedown observed YHC is not a great judge of that dimension…) 

    COT:

    • Counterama #13
    • Namerama
    • Announcements: None
    • Closed out in Prayer: One Man Band had someone special on his heart – an 11 year old Tindy, that was a friend of the Bridge going through some difficult medical challenges. YHC requested some healing and courage for that family. Closed with some gratitude for the strength to gather and move on the earth for the morning. 

    NMS:

    I think the largest group yet, with 9 Bridge men and 4 Rva travelers made this Saturday special. Anthrax and Shakedown brought the heat, while TYA tailored a great workout with Bus around the grounds. It is really tough to express how impactful this experience is. YHC was in awe at the sheer GRIT these brothers possess. From the second we mosy to the final call at COT, these PAX give it their all – always seeming to understand – “it’s you against you”, and pushing/modifying/rallying themselves to the brink.

    YHC connected with a PAX that shared a variety of mutual friends and folks hailing from South Central Va. A small world indeed. But what stuck, was to think how often common threads, towns, people, goals, challenges, and general life experiences tie us ALL together. And I think one of YHC’s favorite things about F3 – brotherhood.

    But hey – in closing – there is no better AO to remind us of that bond. Put next month on your calendar and venture to the Bridge for some brotherhood.

    -State Farm

  • Dogs, Dudettes, and Donkey Kicks

    13 Pax ( +9 runners) found their way to Midlo Middle for some fun in the gloom. Always a fun and energetic group at SOT (side note – get one of the AO’s sick shirts/tanks!) Honeymoon brought an adorable pup to pace set with the MOT run – this dog had perfect form and maybe 4% bodyfat. DK’s 2.0 outran me most of the workout – and whooped the entire bootcamp PAX into shape. The workout finished with an absurd Dora of Donkey Kicks – I think McRib made it in time for these? Let’s go…

    THE THANG

    WARMERAMA:

    • Perfect Push-up -> Mosey to bus lot
    • Welcome & Disclaimer
    • DQ, Ukrainian Soldiers, SSH, Helicopters, DMHangs, LBC’s
    • Parking Lot Football Drills (Run, Shuffle, Bernie, Repeat) using parking spot stripes
    • Mosy to Track-Stadium field

    COP 1: Partner Dip/Curls Triple Check

    • PAX 1 – runs across field, up and down stadium steps (Timer)
    • PAX 2/3 – Cliffhanger dips while partner curls legs

    COP 2: Wheelbarrow Quadrouple Check

    • Pretty sure I faceplanted the Lexicon on this COP
    • PAX 1 – Wheelbarrow (Timer)
    • PAX 2 – Hold Wheelman
    • PAX 3 – Duck Walk
    • PAX 3 – Broad Jumps
    • Cleared 100 yards to the “soccer” (informed was Lacrosse) goal/net. Yea yea we get it you play LAX 🙂

    COP 3: Partner Hill Stuff

    • Mosy to Midlo Mountain
    • Clock Merkins
    • Partner Up
    • PAX 1: Bernie up the Hill
    • PAX 2: Complete 2 Each 10ct. Body Bag Builders (too high for YHC to count)
    • PAX chase each other up the hill, swap as they catch

    COP 4: Mini-Wall-Dora

    • Partner up
    • PAX 1: Sprints to fence, skips back real pretty
    • PAX 2
      • 50 Dirty Hookups
      • 75 Toes to Wall
      • 100 Donkey Dicks
    • *(Modified reps down for time and sanity)

    MBTTF:

    Finisher: Hover your feet 6″, Popcorn for 5 reps of PAX favorite Abs.

    COT

    • Counterama #22 (SOT & MOT)
    • Namerama
    • Announcements: The Bridge 7/22, McRib playing guitar in his badass local band this week (See slack for details), Don Draper doing group run/half marathon – contact directly for details, get shirts from Greenbow
    • Closed out in Prayer, thankful for the diverse group of PAX today, pray for health/safety for our fellow citizens dealing with floods, fires, and extremely hot temps through out the Southwest.

    NMS:

    What a great bunch of PAX – runners (human and animal), bootcampers, and even a Flying Squirrel. SOT/MOT always has great energy – one of my first posts in F3 – and one that makes me want to come back. I was confused most of the morning in regards to directions around the various fields in the AO – but hopefully by my next visit I’ll figure it out. SYITG!

    -State Farm

  • VQ – Was this written down?

    After shooting awake at 2:45am – YHC was too excited about the forthcoming (VQ) beatdown to sleep. Lucky for the PAX, that allowed some time for fresh brewed coffee prep, to be enjoyed post workout.

    16 PAX stumbled and bumbled through the thick morning gloom for a Cindy-filled beatdown with plenty of Satan’s Hill mixed in. Heist creeped up through the woods, which was weird, but he brought a diesel jacked FNG (more on him later), so that made it okay.

    THE THANG

    WARMERAMA:

    • Mosey around troll house
    • Welcome & Disclaimer
    • Ukranian Soldiers, Don Quixote’s, Side Straddle hops, Michael Phelps/Helicopters (Mudslide quickly educated me on the difference), Dead Man Hangs, LBC’s, Wives (Wilson, and Fudd).

    COP 1: Merkin Hop Triple Check

    • PAX 1 – runs to coupon pile does 11 front raises and runs back (Timer)
    • PAX 2/3 – #2 does Merkins while #3 hops over him

    COP 2: Satan’s Hill Partner Chase

    • Uphill
    • PAX 1 – Single arm Cindy farmers Walk
    • PAX 2 – 5 burpees then chase partner
    • Downhill
    • PAX 1 – Overhead Cindy Walk
    • PAX 2 – 5 Lt. Dans

    COP 3: Mini-Cindy-Dora

    • 100 Skull Crushers
    • 150 Curls
    • 200 (ish) Kettlebell-Coupon Swings
    • Pax goes to failure as partner does ab workout of his choice

    Indigenous run mosy through the park, past Wilson’s house and down the hill, back to circle up.

    Finisher: LBC’s, Heels to heaven, stretch, 5 of Heists favorite pushups.

    COT

    • Counterama #16 (including 1 FNG)
    • Namerama
    • Announcements
    • Prayer Requests: Safe Travel for Metzger family

    FNG Naming Ceremony: Alex Glenn was brought in for a taste of the gloom by Heist. He has 3 kids, is from the area, veteran, with some great experience flying Blackhawks. We tossed around some names (LT Dan, Apache) – but Oyster came through with the winner “Airwolf” – which I had to google when I got home as the show reference was well before my birth. Great to have Alex/Airwolf/FNG out – he was in far too good of shape already – hopefully we can crush his soul in future F3 beatdowns.

    Announcements (See Slack): School of rock 7/8. Heist 1-year Dogpile Q 7/8.

    YHC took us out in prayer with some specific gratitude for the motivation, fellowship, and positive change that F3 has brought into my life. Good for all F3 PAX to remember how much their involvement can affect change in others lives. Thanked the good lord for the chance to be together.

    -State Farm