Author: Gomer Pyle

  • Seymore’s First Currahee

    11, no 12  , 13?   No actually 12 Tall Timbers posted to currahee for a unseasonable morning run. 

    4+ Left on Pump, L Burnside, R Summerwood, L Glen Eagles, cut across gas station to Pump,R Three Chopt, R JRP, L Pump.

    5+ add a loop through Short Pump Park; extra credit for hitting Broad Street

    Brokedick brigade; Run around the school, roll on the ground doing merkins and more. Gomer ran 2.5. 10 min warmup; 3 on , 1 off x5; cooldown.

     

    Announcements

    • Jan 21 frozen triangle
    • May 6 Currahee CSAUP, Ruck + Bootcamp + Ragnar relay. Do some or all for a prize. PAX grousing that its too challenging / ambitious – Best indicator its on the right track.

    YHC took us out. Prayers for Corned Beef, his mom and family. Prayers for Honduras mission team. Prayers for Pinto in Zermatt for a good time and no permanent damage – there is always something going on there.

    NMS – Good crew today; Glad to have Seymore out – since this is the closest AO to his house, we are hoping to see him more.

    Coffeeteria topics ranged. You had to be there for the entertaining bits. VMI cannot be a prison because it has its own passport system and roommate respect protocols. Comment of the day. If the (adult boomeranging) children come home, they can sleep on the couch like everyone else who is crashing overnight.

  • Small Modular Nuclear devices are the way

    6 masters of their domain made it over to heartbreak in a warming morning to see if low crawling was really on the docket.  According to the firemen of station 9 this is how it went, more or less.

    Mosey to COP. 10 each SSH, DQ, Merkin, APD, Tuscaloosa Trailer Park Twister, WW2 x2, LBC, Apollo Ohno, pistol squats, merkins, Shazams
    Mosey to the Jerkin cage, 40 dips and gorilla swings along the way: 3x 8 jerkins. 40 more dips and 20x orgasm dips.
    Mosey to the shortest pull up bars; pax plank while we rotate doing 6x pull-ups. Repeat.
    Mosey to hot dog stand rainbow stretches.
    Mosey to base of Heartbreak Hill.  Modified Dora doing 10 of an exercise at the top. Merkins, WW2, Squats. Called for time at end of squats.
    BTTF.  10 orgasm dips.
    Atilla took us out. Prayers for Melissa and family with the sudden fatal heart attack of her husband. Prayers for patience and no injuries for YHC ski trip.
    Convergence at 7 at DogPile Saturday. Frozen triangle 21 Jan starting at DogPile. Currahee anniversary csaup 6 May.

    NMS – thanks for letting YHC lead. Good to see Florence make the trek north.  Looking forward to some bonding time with Tippecanoe as we restart skiing lessons postponed 12ish years ago. Coffeeteria conversation ranges a bit. Radiation is really not that bad for you according to Pigskin.

    Get some!

  • Suth’urn hospitality

    Between Sunday afternoon influenza inoculation, and F1TV sessions the GP family got it done. We enjoyed visiting with Barbara briefly as we delivered a meal GP style:

    • Fried chicken
    • Macaroni and cheese
    • Green beans
    • Fruit salad
    • Chocolate Cupcakes
    • Sweat tea and lemonade

    NMS – We enjoyed planning and delivering this meal.  Great family collaboration. Great cause.

     

     

  • Lighthouse has your macro economic analysis

    Seven svelte stallions met up for perfect running weather.

    YHC planned on the DRP / Brookmont route, aka the park route. This route is a little over 5mi and the PAX rocked it. (6 is easy to get to with a few loop extensions easily seen below.

    4s mostly ran into the park and then back out along Ridgefield.

    No fauna sightings on this route. The DRP back parking lot is still under construction.

    This is a blow up of the park. Just stay to the right til you get to the back parking log.

    YHC took us out. Prayers for Tippecanoe and some weird dental issue he is experiencing while away at uni at the moment.

    NMS – Usual amount of mumble chatter with some extras coaxed by Mr Rogers – who always asks good questions. I learned that Lighthouse is ready to talk about economic structures and macro policy drivers – you just need to get him running a training pace to hear it. Whitesnake likes to talk and run too. YHC doesnt talk while training and the hills were at the edge of fitness level today.

    YHC was glad to be able to log this one at 9 min miles. Its been a long time getting healthy. Achilles was whispering but feeling good post race.

  • HEART WARRIOR 4TH Anniversary – Funny Car Q

    Funny Car took the Q at 45MOM today and five warriors had the dampest dry workout in memory.

    Oct 15 is the 4th anniversary of my open heart surgery to replace my calcified and bicuspid aortic valve. I attribute F3 to helping be in good shape physically, spiritually, and emotionally for the surgery and to have a strong recovery.
     
    WARMARAMA
     
    A few of the exercises I did daily during the early weeks of recovery from open heart surgery. Four deep breaths, toe taps, mini squats, bicep curls side-kicks.
     
    Side Straddle Hops 20 cadence, Bat Wings 5 cadence, Copperhead Squats 15 cadence, Imperial Walkers 10 cadence, Thru The Tunnel 10 cadence, Red Bull Smurf Jacks 15 cadence. Mosey to the shelter.
     
    THE THANG
    4 sets for 4 stents, 5 exercises in each set for five days in the hospital with 15 reps for the surgery on Oct 15th, 4 burpees before each exercise for the 4th anniversary of open heart surgery.
     
    SET 1
    4 burpees OYO (on your own), 15 Side Straddle Hops cadence
    4 burpees OYO, 15 American Hammers cadence
    4 burpees OYO, 15 Bonnie Blairs cadence
    4 burpees OYO, 15 Carolina Dry Docks cadence
    4 burpees OYO, 15 Monkey Humper cadence
    Run
     
    SET 2
    4 Superman burpees OYO, 15 15 Side Straddle Hops cadence
    4 Superman burpees OYO, 15 LBCs cadence
    4 Superman burpees OYO, 15 Jump Squats single count
    4 Superman burpees OYO, 15 Stump Jumpers cadence
    4 Superman burpees OYO, 15 Pickle Pounders cadence
    Lunge walk
     
    SET 3
    4 Body Count burpees OYO, 15 Side Straddle Hops cadence
    4 Body Count burpees OYO, 15 Big Boys single count
    4 Body Count burpees OYO, 15 Merkins cadence
    4 Body Count burpees OYO, 15 Penguin Crunches cadence
    4 Body Count burpees OYO, 15 Fast Jacks cadence
    Bear crawl
     
    SET 4
    4 Prison Cell burpees OYO, 15  15 Side Straddle Hops cadence
    4 Prison Cell burpees OYO, 15 Alabama Prom Date cadence
    4 Prison Cell burpees OYO, 15 Plank Jacks cadence
    4 Prison Cell burpees OYO , 15 Freddy Mercuries cadence
    4 Prison Cell burpees, 15 Mountain Climbers cadence
     
    Bonus Set
    1 burpee OYO, Dealer’s choice 15 reps
    Mosey back to the shovel flag
     
    CIRCLE OF TRUST
     
    I referred to the following verses as I prepared for open heart surgery.

    • Isaiah 41:10 – Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.
    • Proverbs 3:5-6 – Trust in the LORD with all your heart; do not depend on your own understanding. Seek his will in all you do, and he will show you which path to take.
    • Jeremiah 29:11 – “For I know the plans I have for you,” says the LORD. “They are plans for good and not for disaster, to give you a future and a hope.”
    • Joshua 1:9 – This is my command—be strong and courageous! Do not be afraid or discouraged. For the LORD your God is with you wherever you go.
    • Psalm 139:13-14 – You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it.
    • Philippians 4:6 – Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done

  • 8 year anniversary convergence

    A perfect morning greeted 45 Redwoods who both caught some extra REM and showed today to celebrate our 8 year anniversary and get a little sweat on. According to the parents awaiting the Tuckahoe Tomahawks game here is what went down, more or less:

    EF Hutton Q: COP In Cadence: 20x SSH, 10x Copperhead Squats, 15x Imperial Walkers, 10x Merkins, Plankorama, 10x Freddie Mercury

    Johnsonville Q: 11s across the soccer pitch. Crabcakes + 8x 2count LBC (that means 80 on the first iteration)

    Lockjaw Q: Triple check. BTTW, Elbow Plank, run the SPMS front loop.

    Pigskin Q: Mary In Cadence 20 SSH, 10x Man Maker Merkins, 15x knee up, 20x lunges, 10x diamond merkins, 20x Hello Dolly, 10x Imperial Walker, 15 x Merkins, 60s feet held at 6 inches.

    Gomer: 1 burpee for each year of F3 RVA. OYO.

    Extra time at no charge.

    Oyster took us out. Prayers for Gypsy’s sister, Whitesnake, Roger Rogers 2.0, Handshake’s M, healing for the broken.

    NMS – Congrats to our new 1st F Q: EF Hutton! Over 300 posts in the last year and driving for more next year. Hutton is ever present and canvases the region already.

    Great to see everyone out today. Thanks to all the Qs who helped out and those that helped with logistics and donations for 2nd F.

    Welcome to twin FNGs Hans (Lockland) and Franz (Thatcher). Whats great about these guys is that they have never seen the SNL skits before and are soft spoken…. but thats all about to change.

    As Oyster said, for many of us, F3 has changed life for the better forever. Lets share that with all we can for another solid year!

    Thanks to all those pioneers that saw that this could be more than a workout and those that started F3 here in RVA in 2014. While some of those fine men were not available today be sure to thank them when you can: https://backblasts.f3rva.org/2014/09/20/

  • Smith Mountain Lake’s new Marty Byrd ?

    10 towering redwoods were happy for the cooler weather and easier breathing.

    5mi Route was into the Canturbury rabbit warren and true to form we missed at least one turn. Glad that the PAX know the AO better – we can now be more creative.

    4milers grousing about the return route along pump jeopardizing their running safety missed the suggestions for a reduced traffic route. After 2 attempts, YHC let them find their own route.

    All ran happy.

    5mi Canturbury route

    YHC likes this route as the slow climb on the back end is good training. The reverse route seems more challenging thanks to the steepness of climb on Raintree (left on the elevation below) – but this route has the same climb more gradually. Moreover compared to other places – this is mild.

    YHC took us out. Prayers for all facing daily health, personal, and spiritual growth challenges, Amy (Gypsy’s Sister), Carson (Roger Roger’s 2.0), and Whitesnake avoiding becoming the next Marty Byrd for foreign family centric business in the greater Roanoke area.

    Coffeeteria at Dunkin.

    Announcements-

    • Convergence 730a GridIron 9/24; park in front of the school if you can; coffeeteria on site after; see preblast
    • SitNSip. Amelia county 2p 9/24; see preblast
    • Shawn Hogan Beer Mile 10/29; see Faceplant

    NMS – We are blessed with many things, and there are plety of challenges – lets not make us stuff to be upset about. It is sad that there are some that are trying to cause strife (and worse) for others, but most do not. Most people dont wake up in the morning planning to harm others – many do not know that their pursuits harm others. Those of us with the intent and energy are called to meet everyone with kindness and hope for the best in others – we can be transformative for so many.

  • 8 year anniversary convergence – Pre Blast

    8 year anniversary convergence – Pre Blast

    Looking forward to seeing everyone for the 8 year convergence at 0730 at GridIron!

    Key tasks

    1. Bring your shovel flag.
      • If you dont have one, we are going to have a workshop in the next few weeks.
    2. We will have coffee, gatorade, and bagels after the workout.
      • Venmo Gypsy or myself if you want to cover part of the cost.
      • probably could use another cooler with ice.
      • If anyone wants to bring anything else, let me know
    3. No worries if you miss this detail, we should park in front of the school if we can.
      • The Tuckahoe Tomahawks have football with setup starting at 8. So it will be a little busy. To get to that lot you need to take the very first right to the school coming from Short Pump, right after kid med.
    4. Even if you are IR or cannot make the workout, we would love to see you out there at 830.
    5. Contact PAX you have not seen for a while. This should be like a homecoming.
    6. Reply in Slack for HC so that we can get an idea of the size of the PAX.

    For a little fun go back and look at the first few posts:

    See if you dont learn a few things you didnt know before.

  • Currahee brocode

    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

  • What do you mean by Smash?

    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!