Most ran a piece; one walked/ ran. All are brothers. Roger Roger took us out.
NMS – vexed by the inability to get the pax list right from an iphone since is below the fold. Srsly would be a lot more interesting on acid. im jes trying to use d phone browser
Let me know if anything is off. done
5 warriors met up to tack a bit more mileage on a bootcamp. 3.5 mile run + 2.5 mile = 6 miles of fun. At one point YHC recorded a 8:30 pace. Good work men!
YHC took us out. Capture energy and share it!
12 heroes gathered in the gloom for a humid start to see how messy they would get before getting back in their cars. Unlike the movie, we all made it back.
5 Burpee start
Mosey to pick up blocks, disclaimer, and COP all IC. Deadman hang, SSH, DQ, 20x small arm circles, 20x reverse small arm circles, 20x big arm circles, 20x reverse big arm circles, palms up, palms down, 5x Overhead clap, 5x Seal claps, 16x big arm circles, 25x LBC, 20x Freddie, 10x Bohemian Rhapsody, 10x Dollies, 10x grass angel, 10x Australian grass angel, 10x merkin, 10x wide merkin, 10x shoulder tap, 10x HRM, 10x Shazzam + 1 for the Ranger in the sky.
Mosey with block to the rusty cage for a triple check. Timer runs to the hydrant and does a burpee. P1 Jerkins. P2 medley of 5 pullups, 20 squat, 10 WW2.
Mosey with block to the amphitheater for a little creativity & audible. Since the stage was painted for the artist formerly known as Prince we did a 1999 theme running up / down all 19 steps (plus the floor) and 99 exercises: 20x WW2, 20xseated overhead press, 20x Wipers over the block, 20x flutter kicks, and 19x heels to heaven holding the block. Thanks to the Sky Q for the rain to break the humidity.
COP for 10x block WW2, 10x block Freddy Mercury, 10x block Dollies, 10x block Rosalitas.
Mosey to the stage but before putting blocks up 20 curls + 10 squats; 15 curls + 10 squats; 10 curls + 10 squats. Audible.
Mosey BTTF.
YHC took us out.
NMS. Thanks for letting me lead and your patience with some new things. The Dirty Dozen is among the favorite movies.
Get some.
Four hoss’s of the apocalypse gathered in the super humid gloom. After working a bit to find parking we got to it. Todays route included the secluded Addison street footbridge across the downtown expressway and a loop around the lake. 2.5 miles out, 1 mile back making the total mileage for today’s work 5.3mi.
EF Hutton took us out.
NMS – today was tough. 77F and 90% humidity with a storm on the horizon made for a unique day from a weather perspective. As tough as that is, training in those conditions has lasting benefit when it it cooler.
After the hubub over the last few weeks and years, and reading about last weeks updated Fourth of July feelings toward the flag, it occurs to YHC that running with a shovel flag might be viewed by some as an act of defiance and an attempt to trigger. That flag oversaw more than a few atrocities to be sure, but is also the beacon of light for so many, for so many things the nation gets right and where we cant be right at least far better than the worst alternatives. To YHC it is an example of what we want to be.
The windshield is far more important than the rearview mirror.
Get some!
Seven stalwarts slew the Brookmont route. Most opted for the 5+ ish route, some did a little less.
YHC took us out. Prayers for Supafly / long covid sufferers & Fudd’s M.
NMS – great to see everyone today. It was humid. Handshake missed a rare day – better than any day at RAMM, ever. This is one of YHC’s favorite Currahee routes and the last hill on Crowncrest is a real fitness test. If you squint at the map you can see all sorts of little extensions that enable shorter / longer runs while everyone stays close.
Get some!
Six PAX met to discuss a variety of leadership topics this time with most conversation around Freed to Lead now that some of the PAX are reading it for the first time. If you have not read this book, its a good time to do so to find out more about the founding philosophy behind our movement.
We discussed regional expansion and thoughts on a timeline for establishing leadership.
We also found out that EF Hutton wants to run a HDHH on a day other than Wednesday. More to follow.
Recording info on slack.
Remember this is an open conversation about leadership and topics that impact our region. Comments from the PAX attending are welcome.
3 Currahee faithful met in the gloom for a 4.2 mi brocode run in one of the darkest AOs in the West End now graciously lit up by the Sky Q. Pigskin took us out.
NMS – this is one of YHC’s favorite routes but reticent to take PAX through there in the dark until we know it better. Its not terrible, just added excitement while running and watching footing for roots, even on some of the paved sections in the woods. Enjoyed catching up with Pigskin and Lighthouse today.
Get some!
Seven met virtually for the initial leadership discussion topics including. All are invited.
NMS – There is a balance YHC is seeking… both ready to come out of the gate with direction, but want to provide the opportunity for the PAX to provide opinions and thoughts on where F3RVA should go. Feel free to text or post topics on Slack. Come to the the next discussion 7p on Monday. Think about what you want for F3 and lets discuss.
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Seven studs got together on a perfect 70 and sunny morning. After a choose you own adventure discussion, the Q called the old pump route.
Pump, Burnside, Glen Eagles, old Pump, Three Chopt, JRP and BTTF. Extra credit for short pump park extension.
49 redwoods gathered today to celebrate our brotherhood in the region with a humid beatdown , remember the fallen, and announce some changes in F3RVA. According to the amateur documentary crew filming us during burpee hill, this is how it went down.
TYA COP all In Cadence. 25x SSH, 10x DQ, 10x Merkins, 25x LBC, 15x Freddie Mercurys, 10x SSH. After saying a few words TYA passed the Q to YHC.
Gomer COP all IC. 15x Merkin, 15x WW2, 15x Copperhead squats, 10x Shazzam. 10x Burpees on your own. Break into 4 groups for 20 minutes.
1. Corned Beef Q. 11’s across canal bridge. Hand release merkins on one side and squats other side run across bridge. Circle of merkins around nourishment fountain. One merkin at each stone rotating clockwise until complete circle. Start triple check ( only had time for one rotation). P1-run to parking lot entrance from fountain and back (timer) P2 – dips on Bench P3 – LBC’s. BTTF
2. Doozy Q. Mosey across the bridge stop at each bench for merkins 25,20,15,10 and finish with 10 Derkins at the rocks on the other side. Lunges, butt kickers and high knees to the stairs for 11’s 10 – count American Hammers at the bottom and 1 Crunchy frog at the top. Indigenous People Run BTTF with last person doing 1 merkin before running to the front
3. Swirly Q. Incline merkins and dips on the steps. 4 corners merkins , Burpees, Squats, Lt. Dans; Polar bear across field crawl bear poler bear back: High knees across field 5 burpees Bernie sanders back plank exercises hold it ! Mosey to picnic tables – dips incline Merkins step ups Mosey to bottom of hill for some Mary till all groups back
4. Gomer Q. Mosey to base of hill. 11s Merkins and squats. 2 rounds individual. 2 rounds partners. 4 rounds in groups of four. 2 rounds all PAX. BTTF
Come back together. Movement to the War Memorial. 1x Burpee at each left hand light pole – go back for the six. Ring of Fire at the top of the hill. Moment of silence for Memorial Day – PAX announced their brothers and sisters lost to defending the Nation – some listed below. Florence led us in a COT. Prayers for those healing, our departed and the families that carry their honor forward.
NMS – On behalf of the PAX, YHC wants to thank Bleeder, TYA, Swirly, and the rest of the founding brothers for the inspiration to start and to lead F3RVA for all these years. We are known as doing things a little different. Thats ok – we have our reasons. We were one of the first regional expansions – before F3 became organized with a board and other corporate positions and as the F3 philosophy evolved and was captured. We are also in the land where liberty and a revolution was born – among those events in Patrick Henry’s speech at St Johns Church – and while are not perfect we are working and will continue to evolve as the best nation on the planet. Many more things make us unique. We will keep true to ourselves while we increase leadership opportunities to fulfill the F3 Mission:
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
YHC wants to thank the PAX for your support and leadership. We have much to do.
Thanks also to Honeydo and Seymour for organizing and setting up coffeeteria.
Finally on Memorial Day, we want to remember those that have fallen to build and defend this great nation. YHC does not participate in twitter often, but one asked Joko Willink how to best honor those that did not return. His response “Live a life that honors their sacrifice.” Cannot say it better brother Jocko! https://twitter.com/DaveDillon44/status/1530163689147465730
Feel free to list your Memorial Day remembrances below.
Get Some!