Author: Gomer Pyle

  • It all makes sense now

    Six stalwarts of the WestHoe gathered on a 70 and sunny morning to see if GP knows any other Q routines. According to the grown man on the treadmill on a beautiful morning this is how it went down more or less

    Welcome, Disclaimer. 9 Gurpee start Mosey to COP, doing some bear crawls and crawl bears along the way.

    COP, all IC and x10 unless indicated. Mountain Climber x26, DQ, Imp Walkers, Ukrainian Soldiers, Arm circles x20, reverso x20, Turn n Bounce. Mercan. Chaos Mercan x4. Flutter kicks.

    Triple check across bridge and burpee. Mix of ab and shoulder exercises.

    Triple check across deck and burpee. Mix of leg and shoulder exercises. Monkey Humpers for the cameras.

    Too close for comfort gazebo. Sit squats, Dips x20, Split squats each side, Dips x20. Sumo squats, Climax Dips.

    Mosey to hill. Love hill bear crawl, lunges, broad jump burpees.

    Mary to wrap it up.

    YHC took us out. Prayers for the PAX.

    NMS – It all makes sense is the theme of the day. Lively discussion about expansion and summer time workouts in pool lots – a vision for a log time awaiting execution. 6p workouts at pool lots using signs and next door to motivate the motivators – if we get the right mix of new regs, we migrate to another neighborhood and encourage mornings. Roger Roger will get us started.

    Get some!

  • You against You

    Five make that six supermen descended on 45MoM to see if Gomer was going to change the anniversary Q athon workout. According to the early rising teachers, who learned some new movements, this is what went down, more or less.

    Welcome, disclaimer, 9 Gurpee start. Mosey to COP.

    COP all IC – Mountain Climbers 50x + 1, DQ x10, Ukrainian Soldier x10, Imperial Walker x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Turn and bounce x10. Mercanrama: ‘Mer’can x20, Wide arm x10, Diamond x5, Ranger x5, Fingers in x5, Fingers out x5,Sumo Squat x20, Split Squats Each side x10, Sit Squats at the picnic tables. Nice of you to join us Bodos. WW2x20, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. 10 45deg legs, 10 90deg legs, Hello Dolly x10, Hola Rosalita x10, Freddy Mercury x10, Mercury Freddy x10, Bohemian Rhapsody x5 APD x10, TTPT Stretch, Superman reaches x10. 32 min complete.

    Triple check, Hand release Mercans, Wall Sit. Mosey across blacktop area.

    YHC took us out. Prayers for the PAX.

    NMS – Dominating mumblechatter today about some sh!t app 😉 and the likelihood of being able to move on from current W2s once it breaks out. IYHCHO, that would have been great if the exercises were happening too – 2F is after 1F. No matter, it gave us an opportunity to “discuss” you v you and the goal to provide a safe space to push yourself – if you wish. We love our brothers.

    The best part of today Bodos catching up on Mercanrama with the PAX telling him how he missed out. Thanks for the energy gents!

    Get some!

  • Into the Bush -or- Senior day

    Ten Terrible Trees beat the rush to get to the first workout of the day. According to our cycling friend aggressive and reliable to drive through our frolics, this is what went down, more or less.

    Welcome, disclaimer, 9 Gurpee start. Mosey to COP.

    COP all IC – Mountain Climbers 55x + 1, DQ x10, Turn and bounce x10, Ukranian Soldier x10, Imperial Walker x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Mercan x20, Wide arm x10, Diamond x5, Ranger x5, Fingers in x5, Fingers out x5,Sumo Squat x20, Split Squats Each side x10, WW2x20, Hello Dolly x10, Hola Rosalita x10, Heels to Heaven x10, Freddy Mercury x10, Mercury Freddy x10, Bohemian Rhapsody x5 LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. 10 45deg legs, 10 90deg legs, APD x10, Pilates APD x10, TTPT Stretch, Superman reaches x10. 32 min complete.

    Dora, Mercans, WW2, Squats. Mosey across parking area. Called at 200 squats.

    YHC took us out. Prayers for the PAX. 2F at Starbucks.

    NMS – 9 years ago today YHC started F3 and today is also the day YHC can get free coffee at McDs, and discounts at the finest retailers, except Starbucks apparently. As we assembled from our vantage, it seemed like Horneydo drove into the bush when he arrived, which the pax thought was a natural place for our favorite Ginger Redwood to be.

    Mumble chatter throughout was on par, spilling into 2F, including a story about a FL based mother daughter dancing team and other local highlights for which one PAX downplayed eagerly taking notes. The value of higher education was discussed. Finally, we regaled in an interesting solution to Social Security insolvency as well as happy foretellings for our future.

    Cannot express enough gratitude to the PAX that push each other. Iron Sharpens Iron.

    Get some!

  • There’s a sign

    Nine men of distinction met in the last cold morning of the Spring. According to the driver in the county truck who views pax working out in the parking lot as unworthy to give a wide berth, here is how it went down more or less.

    Welcome, disclaimer. 8 Gurpee start. Mosey to COP 1.

    COP 1. All IC: DQ x10, Turn and bounce x10, Ukranian Soldier x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Mercan x20, Wide arm x10, Diamond x10, Ranger x10, Fingers in x5, Fingers out x5, Shazzam x10. Mosey to COP2

    COP2: WW2x20, Flutters x20, Hello Dolly x10, Hola Rosalita x10, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. APD x10, Pilates APD x10, TTPT Stretch, Superman reaches x10, Sumo Squat x20, Split Squats Each side x10, Spider Mercans x3. Mosey to Loading dock.

    Triple Check touch a different tree each time 6, 3, 3. WW2 and Squats. Mosey BTTF

    YHC took us out. Prayers for PAX and the energy to give it away. Thanks for letting me lead.

    NMS – Day 4 of week of Q. YHC going to do something completely different but since Mondays PAX found themselves elsewhere, decided to repeat some favorites. Traffic in the normally empty parking lot picked up with poll opening so we had to move locations.

    Just out of curiosity, research of the VA code says its unlawful to place political signs on property including in the Right of Way without explicit permission of the owner. It is also unlawful to vandalize signs or remove signs unless specifically authorized to do so. So clearly the way around placing signs on public property is to put them up last minute while no one (that matter) is looking. Fun.

    To be clear both sides of todays vote have placed signs on public property – we just witnessed an older man do so while we were touching trees.

    In formative years, YHC learned that Integrity is doing what is right when no one is looking. For YHC Integrity = both being forthright and also accountable to actions. Integrity is heavily highlighted at military academies, and that both why generally officers are given an extra level of respect and also why its so bad when officers violate that precept. Finally, concepts like your honor and Integrity are the only things you cannot have taken from you. Do whats right when no one is looking.

    Get Some!

  • In the Zone

    Six Svelt Studs gathered for a cool morning workout – as veterans they all knew what YHC had in store. According to Mr Mosey who puts up the flags and sets the traffic cones for the school, here is how it went down more or less.

    Welcome, disclaimer. 8 Gurpee start. Mosey to COP 1.

    COP 1. All IC: Mountain Climber x50, DQ x10, Turn and bounce x10. Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Mosey to COP 2.

    COP2. All IC: Mercan x20, Wide arm x10, Diamond x10, Ranger x5, Fingers in x5, Fingers out x5, Shazzam x10. Mosey to benches.

    Benches. Dips 20 oyo, bench sits 20 IC, Split squats 10 IC each side, 20 Dips. Mosey to Pullup bars.

    Pullup bars. Do your max pullups, do your max again lowering, do half lowering. Superman reaches, Australian wood chip angels, Flutters x20, Hello Dolly x10, Hola Rosalita x10, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. APD x10, Pilates APD x10, TTPT Stretch, Mosey to flag.

    At flag Deadman Hang, Open books. Time.

    YHC took us out.

    NMS – Always fun mumble chatter on Gurpees. Thanks to the PAX for trying some new things.

    Get Some!

  • 3 Fs in balance – or – You v you

    18 Redwoods, looking for a you v you experience descended on DogPile to see what Gomer had planned – frankly it was up in the air til go time. Contemplated one of three options including the use of some prop rings that Senor Frog was happy to lend to the PAX. According to the vehicle sleepers we work with our antics it went down something like this…

    Welcome. Disclaimer. Gitty up start with 8 Gurprees. Mosey to COP. 

    You v you workout. Do more, do less – keep yourself accountable. Find personal max ‘mer’can. Find personal max WW2. Store in the memory banks for later. 

    COP all IC: 10x Don Quixote, 10x Turn and Bounce, Fun with LBCs: 15x LBC, 10x left leg straight (LLS) LBC, 10x RLS, 10x BLS, 10x 45 degrees legs straight , 10x 90 deg legs straight, 10x APD, 10x Pilates APD, 25x Flutter Kicks. Albatross arms: 20x forward, 20x back, 10x seal claps, 10x overhead claps. Mercanorama: 6x diamond, 6x wide, 6x ranger, 6x fingers in, 6x fingers out. Mosey to amphitheater open book stretch. 30 min in. 

    30min of sharing while stretching OYO. Topics to help us be better men: father stories, F3 why. More below.

    YHC took us out.  Prayers for WoJo, Roger Roger, Charlotte , monument 10k, the PAX. Prayers to help us give F3 away and lead you v you through an impactful F3 success story heard this week. Give it away.

    TClaps to Snuff for coffee. And for 1k post club support to Upchuck and Horneydo. 

    NMS – For YHC, 1k post milestone reached today. Also nearly 9 years of F3 starting at Dogpile on Wednesday this week. Thanks again to Fudd and Hardywood and all the other PAX that kept me around.

    Congrats to all milestone makers. Gumbo has also recently hit 1000 posts.

    Today we had the perfect 3Fs in balance, 30 min 1st F, 30 min (at least) 2nd F, and 30 min 3rd F.

    YHC heard about 30 for 30 and wanted to try it. F3 men lucky enough to have found a good circle or shield lock are used to sharing. Many of us do not: some never share; some run off to real commitments to dogs and kids. YHC sought to create the opportunity to form new bonds within the PAX. Topics:

    1. Fathers. Not everyone is a father, but everyone has had one. Not everyone had a “great” father; but also not everyone had a “bad” father. Regardless fathers are our first male leaders and they teach us a ton on purpose or not. Today we shared what have we embodied most into our adult lives based on this experience.

      Parting thought that has sit with me for a while: all of us have a father that taught us something IN our life. As a father, my children ARE my life – the center of my decision making as a provider.
    2. Give it away. As leaders we should be creating leaders – it’s in rhe F3 mission. The best way is to give away what we have in F3 with all who will give it a listen. Once men are here, we should be about creating opportunities for men to lead. That is invigorating male community leadership. 

    Get some!

  • TV Lab

    Three triumphant trees dropped into Tunnel Vision to see what lab grown exercises were up next. According to the crown vic going a bit too quick b/c of our APDs this is how it went down more or less.

    Welcome, Disclaimer, 8 Gurpee start.

    Mosey to COP. Mountain climbers x 25, DQ x10, Turn N Bounce x10, Hip Rotations, Neck Rotations, DMH, Mercans x20, Open book stretch 5 each side, APD x 10, Pilates APD x10, APD kicks. 20x WW2.

    1+2+3+4+5 Gurpees (15) at each tunnel light.

    Mosey to amphitheater: 20x Dips, 20x bench kicks, 10x climax dips.

    Mosey to picnic tables. 10x Decline elevated downward dog. 15x Sit squats. Mercans: 10x Decline mercans, 10x wide arm, 10x diamonds, 10x Ranger, 10x fingers out, 10x fingers in. LBCs: 35x regular, 10x straight leg each side, 10x both legs straight, 10x both legs up.

    Bear crawl across parking lot. Alligator crawl to other curb.

    Mosey to playground, frogger across road. Focused Split Squats

    Mosey to COP. Mary: 15x Flutters, 15x Hello Dolly, 15x Rosalita

    YHC took us out. Prayers for the Pax,

    Our mission in F3 is to give it away!

    NMS – thanks for being my lab partners!

    Get some!

  • Last cool weekend?

    15 , no 16 West End hardbodies came out to check their fitness and get a little sweat on. To take advantage of the palatial pickleball complex emptiness before the upcoming warmer temp deluge, we spent most of the time around the courts. According to the few brave players on court 1, this is what went down more or less.

    Welcome. Disclaimer. Gitty up warmup with 8 Burpees. Mosey to pickleball courts and find a good place for…

    COP. All IC. Mountain climbers x26, DQ x10, Turn N Bounce x10 Ukrainian soldiers x10, Arm stretch, chicken wing stretch, Arm circles 20x each way, Overhead claps x10, slow Seal claps x10, Mercans x25, Wide Arm x5, Diamond x5, fingers out x5, fingers in x5, Ranger x5, Shazzam x10.

    WW2 x29, Flutters x26, Dolly 10x, Rosalita 10x, gas pumps x10, heals to heaven x10, APD x 10. TTPT stretch. LBCorama: Regular x20, 20 OYO, Right leg straight x15, Left leg straight x15, both legs 6inches x15, legs 45deg x15, legs 90deg x15. Stretch abs.

    Sumo squat x10, Split Squats each leg x10, side squats x10.

    Triple check 1: dips, more squats, runner around courts
    Triple check 2: 10x decline + inclines, WW2, runner around courts

    Accountability Dora: 100x Mercan, 200x squats, 300x LBC.

    YHC took us out. Prayers for healing and job search. Prayers for ourselves to get better and not worry so much about others.

    Starbucks 2F

    Announcements: firewood labor exchange to help Blue Moon clear out some old nice oaks – its really good wood. GTE in September – see slack. L Woods volunteer event next Saturday post workout – see slack.

    NMS – Great to see everyone out. While the intent is to create a challenge, the PAX were pleased that Chaos mercans and GurPees will have to wait til next time. Thanks for letting me lead.

    Get Some!

  • Slippery when wet

    Four Horsemen showed up to the tunnel to see (get it?) if Gomer would ever Q with a little travel mixed in and were not disappointed. According to the gents in the members only clubhouse workout room this is what went down more or less.

    Welcome. Disclaimer. 8 Burpee start. Mosey to COP1.

    COP1 all IC: Turn and Bounce x10, DQ x10, Arm Circles x20, reverso x20, seal claps x10, seal claps x10. Peter Parker x20. Mosey to slick deck, then COP2 in the aggregate.

    COP2 all IC: Mountain climber x25, Mercan x20, Wide Arm x 10, Diamond x10, fingers out x5, fingers in x5. Mosey to COP3 back on the deck

    COP3 all IC: WW2 x20, Flutters x26, Scissor sisters: (10x Dolly, 10x Rosalita), box cutters x10, heals to heaven x10, monkey humpers x 10. TTPT x10 + stretch. Mosey to COP 4.

    COP4: Sumo squat x10, Split Squats each leg x10, side squats x10, skaters x10.

    Accountability Dora: 2 groups of 2 – take the lowest number of reps for each round of Mercans, squats, LBC.

    Gurpee x5. Mosey to clubhouse. 10x Chaos mercan to time.

    Attilla took us out. Prayers for pax and family with sickness and seeking / starting new jobs.

    NMS – Great seeing anyone today and thanks for your patience with new exercise candidates. Who knew that trex material over the lake was so slick at 35F. Not sure YHC wants it on upcoming deck renewal.

  • Brisk Sologa

    YHC found himself at his first ever Broga post with a hot potato Q and very few participants. None of his stellar compatriots ever mentioned this was a 40F and above endeavor which is really strange – not sure the appeal of hot yoga. Mister Froggy never broke his deep connection with company truck seat leather to come check out the variety of stretching and yoga poses so good that any real man would sneak a peak at the other pax just to check em out. YHC took us out – prayers for those with nothing better to do than attack everyone else.