Author: Gomer Pyle

  • O O Susanna!

    10 Redwoods met to run the mean streets of the West End on a beautiful cool morning.  The route was one of our best:  5 milers Pump, Church, across Gayton ES, to Poplar Forest and return on Ridgefield.  4 mi, peel off at Copperas.

    YHC took us out.  Prayers for Gypsy’s 2.0, those that litter the earth, those that need a helping hand.

    2nd F Coffeeteria at Dunkin.

    Announcements:

    • Workout for Liv 6/16 7a @ Alamo
    • 5k in Westham, 6/16 8:30, see slack
    • Convergence at Crucible 7:30 6/23 – come celebrate the 9th anniversary of F3 RVA!
    • Sit N Sip 6/23 2p in Amelia. DM Gomer on slack for details.

    NMS – Interesting how times have changed.  Eons ago boys would be boys (and that was not great for anyone, really).  in our lifetimes we kicked people out of their jobs for being over friendly (and worse, justifiably).  Soon it will be strange for candidates to have missed out on getting their youthful pics and acts on paid sites for Fans.  All for a good cause -or- senseless/demeaning – depending on who your friends are.

    Get some!

  • PreBlast: 9th Anniversary Convergence – Crucible @730

    PreBlast: 9th Anniversary Convergence – Crucible @730

    Lets celebrate F3RVA’s ninth anniversary F3 style with a bootcamp followed by 2nd F!

    We are starting at 730 so the men from the healing place can join us.

    Location is at the Crucible AO aka Blackwell Elementary in Old Manchester: https://goo.gl/maps/19A1pu5S9uC3eHSA9

    2nd F to follow in the parking lot.

    Get Some!

  • Putting the work in on labor day

    49 Redwoods met in the warming gloom for our Labor Day convergence. According to the indecisive Land Rover driver looking for the Farmer, here is how it went down more or less.

    5 Burpee start, mosey to COP. Disclaimer, Mission. All IC: 10x SSH, 10x Don Quixote, 20x ‘Merican, 10x WW2, 10x Hello Dolly, 10x Rosalita. Mosey to…

    Upchuck Q. Triple Check touch a tree, Runner fondles 10, 8, 6. Monkey Humpers, LBC. Mosey to

    Corned Beef Q. Triple Check pipe loop. Reverse Crunch and Lunge in place. Mosey to…

    Oyster Q. Triangle Triple Check. ‘Merican and American Hammers. Mosey to…

    5 min of Mary. all IC. 20x Hello Dolly, 20x Rosalita, 20x Flutter Kick, 15x Freddy Mercury, 5x Bohemian Rhapsody.

    Hutton took us out. Prayers for Yee Haws daughter and those suffering mental anguish.

    Thanks to Hutton and Pigskin for bringing Gatorade and Water. 2F at Ellwood Thompson.

    Announcements

    • 16 Sep Workout for Liv at Rountree / Satans Hill
    • 16 Sep West End 5k
    • 23 Sep 9 year F3RVA Anniversary Convergence at the Crucible.

    NMS – Labor day is a day off of work but we put the work in today in time for family and fun. Thanks to all the Qs for their planning and execution. And thanks to all the PAX that made it out today.

    Get Some!

  • Adventurousless

    With no volunteer Q, the first to speak picked the Handshake. Right on Pump, straight to JRP Left on Pump, back on JRP/Pump 4.5 return on 3 Chopt, 5 return thru the park, 6 go to broad.

    Hutton took us out.  Dunkin’ for 2f.

    NMS – the handshake scores low on the Currahee route creativity scale, only bested by the out and back on Ridgefield and the out and back on Pump. But it is challenging to great list and safely devoid of adventure. In truth, this extreme simplicity also adds a level of apparent safety despite the west end drivers with high beams shunning on runners.

    Get some!

  • Labor Day Convergence 7am @ DogPile

    Labor Day Convergence 7am @ DogPile

    This years labor Day convergence is 7am Monday at DogPile AO (Dogwood Dell Park) featuring regional rotating Qs.

    Breakfast club kicks off at 6:30.

    Water and Gatorade available. Coffeeteria afterward at Ellwood Thompson

    Get Some!

  • Something shakin’ on Shakedown Street

    Two hardcore gents met up to reminisce and do some exercises. After 1000 burpees and 200 dips while recon’ing the AO, we went on a little run down the neighborhood Main Street

    NMS always great groovin with shakedown.

    Get some

    .

  • Downrange at Duck

    3 studs met in the gloom while downrange for a vaca beatdown at Duck Town Center.  According to the crabbing family showing up in a golf cart, this is what went down more or less:

    5 burpee start, mosey to COP.  Intro, Disclaimer, mission,

    COP all IC: SSH x20, Ukranian Soldier x10, Imperial Walker x10, Hillbillies x10, Helicopter x10, Merican x10, Wide Arm x10, Diamond x10, Shoulder taps x10, Shazzam Mercian x10, Grass Angel x10, WW2 x10, Hello Dolly x10, Rosalita x10, Heels to Heaven x10, Freddie Mercury x10, Flutter Kicks x10, APD x10, Tuscaloosa Trailer Park Twister x10. Stretching, Wilsons wife, Fudds wife, Warrior. 20 minutes elapsed. Mosey to amphitheater.

    3 rounds 10 decline merican, 20 dips. Mosey ato 11s – scratch that due to crabbing family. Mosey to nature learning area.

    5 dips on each bench – like 20 of them.  Mosey to playground.

    Triple check.  5x or more pullups + squats, WW2 situps, timer runs a loop.

    Long mosey back to the flag.

    YHC took us out.  Prayers for all dealing with life limitations of alcohol.

    Thanks for letting me lead!

    Get some! 

  • Melting the muffin

    6 studs and 3 canines got after it despite pouring rain at go time.

    Route is to the short pump park and back. Some walked doggos

    Pinto took us out. Prayers for healing and travelers. Coffeeteria at Dunkin

    NMS- it’s tough to get up in the dark and head out into pouring rain, but you will always be better for it.  The solid rain abated around 550 and the cooler but not cold temperatures were worth it.

    Get some!

  • Daville in the gloom

    Six studs enjoyed the cooler 70 and sunny weather for a old school beatdown. This is what went down, more or less.

    Mosey to COP, disclaimer. All IC. 20x SSH, 10x DQ, 10x merican, 10x Ukrainian soldiers, 15x arm circles each way, 10x helicopter, 10x merican, 10x WW2, 10x rosalita, 10x hello dolly, 10x heels to heaven, 10x flutter kicks, plank, dolphin, down dog, warrior, pigeon. 15 min elapsed.

    Mosey to gaze at tires and try to check for snakes. one useable for PAX and 6 pax. New Plan. Mosey to jerkin bars 8reps x3sets .

    Mosey around back side 20x dips + 10x decline merican. Repeat. Repeat again.

    Attempt at orangutans (admitting its not for everyone, this bar had metal loops just big enough to break grip). Mosey to pull up bars. Find pullup max and then do 1 less and then 2 less. Everyone else does squats.

    Ranger PT. 3x 10 Plank assisted decline merican. 2x 10 Resisted overhead presses.

    5 dips at each table bench on the way back to the flag… roughly 21 benches.

    APD and flutter kicks to finish us off.

    Corned Beef took us out. Prayers for one of Opus’ students starting chemo this week.

    NMS – always enjoy DaVille. Thanks everyone for coming out. With sunrise after 6 now, definitely feel like we are back to the gloom.

    Get Some!

  • Paula Economica

    Seven studs braved the gloomy early morning heat (82F) for a little Bro Code – sorta. Two ran faster, Two ran slower, one walked a Lulu, two walked each other. Few others out.

    Brocode route today. Hutton took us out.

    NMS – all too busy for coffeeteria. Great to see Whitesnake back out. TIL Economics in Latin era originally only covered the home business, loosely what we would call micro today.

    Get Some!