Warm up
Prostitute-20 merkins at start every time, 20 WWIIs, 25 Plank Jacks, 30 Dry Docks, 40 Squats
Triple check- Jerkins, Merkins, running length of parking lot
Welcome two FNGs (Roundabout and Popeye). Hope to see you both back out soon. Way to start the week off right!
Ten warriors of The Gloom banded together to face the first Monday of Daylight Savings Time Darkness at Hoedown. Temps were sunny and 70, yet again, for what YHC announced (incorrectly, YHC might add) as “National You are Wrong Day.” (The correct name is National Everything You Think is Wrong Day – https://nationaldaycalendar.com/everything-you-think-is-wrong-day-march-15/).
If YHC has this right, everything the PAX did was, more or less:
Mosey to the School Wall for 10 Donkey Kicks, in cadence.
Mosey to the Front of the School for the COP:
SSHs
Mountain Climbers
Imperial Walkers
Dead Man Hang (OYO)
Bodo’s Sky Stretchers (w/tippie toes)
Hillbillies
LBCs
1 flutter kick, Vinny-style (aka, Freddie Mercury)
Flutter Kicks
Scorpion Kicks
HRMs
Mosey to the front of Third Church. Find a space on one of the many beautiful walls. (Bodo’s requested that the PAX PLEASE do not leave footprints on the walls or in the landscaping.) The Q requested 10 donkey kicks, OYO.
Mosey to the Third Church Alternate Parking Lot.
Partner up for Swirling Blocks of Pain:
Round 1: Partner 1 does Bernie Sanders while carrying the block. Partner 2 does 3 burpees, then catches Partner 1. Swap. 2 loops of the parking lot.
Albert Gore & Family.
Round 2: Partner 1 runs while carrying 2 blocks. Partner 2 does 5 HRMs (or, maybe it was 3 – it’s Everything You Think is Wrong Day), then catches Partner 1. Swap. 2 loops of the parking lot.
Stretches.
Round 3: Partner 1 bear crawls. Partner 2 does 5 block thrusters, then catches Partner 1. Swap. 1 loop of the parking lot.
Albert Gore and Family.
Round 4: Partner 1 crawls bear (or is it “crawl bears?”). Partner 2 carries 2 blocks around the loop, then catches Partner 1. Swap. A single loop of the parking lot was plenty.
Stretches.
Mosey to the front of Tuckahoe Elementary School for a set of donkey kicks.
Mosey 20 yards to the bike rack for Elevens. Hand release mercans and box cutters.
Mosey BTTF for some Mary.
American Hammers, Rosalita’s, Hello Dolly, reverse crunches/gas pumps, flutter kicks.
Number-am-a, Name-a-ram-a, Pucker took us out.
Announcements:
HDHH next Wednesday the 24th at “after workish” in West Creek. YHC thinks HoneyDo said “Hardywood West Creek” but advises the PAX to head towards the Capital One campus and grab a beverage at each watering hole until the PAX are found. YHC will join virtually from south Florida.
TYA is assembling persons-of-interest for the BRR. Everything YHC has ever heard makes this sound awesome. Looking forward to it. September 8-11 or so (Thurs-Sunday). Run mountains in the dark or light until you drop. Then, contrary to all of your parent’s advice, get in the white van that is waiting at the rest stop in the middle of the night. Repeato for 30 hours.
NMS:
Handshake posted an epic family moment this weekend. Any PAX who have not seen it, head on over to Slack and check it out. “Get it out! Get it out!” Many a tear was shed laughing during today’s Donkey Kicks. Well done, Handshake. Kudos to the M for anticipating your children’s giddiness and filming the event.
YHC learned some new profanities during the last round of the Swirling Blocks of Pain today. Frankly, that’s hard to do given YHC proficiency with profanity. Crawl bear is awful. YHC thanks Sippy Cup for introducing the CB to YHC some years back.
UpChuck spits the bit.
Four decided on a late start this morning due to daylight savings time. The PAX launched from Starbucks at 7 just as Wilson and Nancy Lopez were returning. OC planned an 8.5 route around Midlothian (Tour of Charter Colony, Midlo Mines, Salisbury, etc.). A brief teaser at mile 7 when the Starbucks was in view…but the PAX continued on to make it 9 miles.
YHC has the worst memory and couldn’t even begin to recall all of this morning’s conversations. All worth remembering though. Just ask one of the other 3 for the details.
At one point, Rosetta yelled out “Hey Mom” to a passing runner. Is that what he calls all the ladies? Turns out, it really was his mom…out for her Sunday run with a friend. Both seemed equally surprised to see each other.
A bit chiller this morning versus this past week, but as Boberry put it before, the camaraderie of this group makes it 70 and sunny. The plan for next week is 13.1…Boberry’s first half.
4 made it for 4.6 in today’s rendition of Sunday afternoon Off the Books, Tuckahoe Edition. Temps were (again) 70 and sunny. When it doesn’t rain, it doesn’t pour.
Route: Tuckahoe Elem to Forest, through parking lot to Ziontown Road, right through the cut-through to Rosslyn Hills, left to September becomes Countryside, left to Ruggles, left to Rosslyn Hills, and back through the cut-through. Picking up University to Ralston to University to Wood to Lakewood to Beechwood to West to Lindsey and straight on ’til dawn. 4.65 miles.
NMS:
Lots of guys on the DL. Bacon Bits is nursing a playground injury. No Hutton today – hope his back heals quickly and the audits get done as well. Splinter is off to warmer climates to watch kids playing beisbol, we assume in the Dominican Republic somewhere.
Around 5 years ago, the hard launch of DaVille took place on Tuesday, May 22nd 2016 (https://backblasts.f3rva.org/2016/03/22/sucking-wind-at-daville/)
The PAX gathered at DaPile for a celebration, reunion and beatdown all in one! 12 warriors leaped out of the fart sack to show up at the Atlee High School (not Chickahominy Middle School thanks to a location change a few years ago) for a celebratory fun fest that went something like this…
Spit took the Q
Parking lot tracers (in honor Lab Rat) and then mosey to a grassy COP spot.
COP All IC – 25 SSHs, 10 don quixotes, 10 hillbillies, arm circles, 25 LBCs, 20 merkins.
Mosey to the basketball court
Suicides (in honor of Circle K) – 1) normal suicide, finish with 25 LBCs 2) burpee suicide, finish with 25 LBCs 3) reverse suicide, finish with 25 LBCs
The Carpenter took the Q
Mosey to the bus loop.
Partner Four Corners – partner up, one partner does a four corners around the bus loop (5 burpees, 5 two-count mountain climbers, 5 hand-release merkins, 5 dips) while the other is doing LBCs.
Reverse Partner Four Corners – same partner, one partner does a four corners in the opposite direction around the bus loop (10 burpees, 10 two-count mountain climbers, 10 hand-release merkins, 10 dips) while the other is doing Dying Cockroaches.
Mosey behind the softball and baseball fields all the way back to the football field parking lot.
Opus took the Q
Mosey to the hill.
Partner up – One partner runs up/down the hill while the other works on 100 squats, 150 LBCs, 200 merkins – take turns and increase.
Opus called time and the PAX moseyed back toward the SF and stopped multiple times with various exercises.
Numerama, Namerama, Announcements, Opus took us out
Naked Mole Skin!
The Carpenter fondly recalled that first F3 morning nearly 5 years ago when Abacus told him to show up and stop talking about “this F3 thing and actually join up and DO IT!” The Carpenter went to the wrong location on 3/22/16 because the pin on the F3 app pointed to the middle school. He remembers a morning unlike any other and that started his F3 journey. Circle K had the Q that day. Lab Rat was talking and making the experience more fun in the process. Abacus was intense (big surprise). The others supported and we started what has become a strong set of AO’s here in DaVille.
The PAX was ready to get to work on this last pre-daylight savings time workout. Spit featured some of the finest exercises of the DaVille years with parking lot tracers, a classic COP and suicides.
The Carpenter took the PAX to the bus loop because that is where he met up with the PAX years ago. He brought back the four corners (though different exercises) and added a change with having partners with one staying to do LBCs or Dying Cockroaches at the entrance. The Carpenter recounted a time when 5-6 of us were doing some exercise there in the dark when a police car turned in and we all rolled out of the way to save our lives. Fortunately, we did not have that happen this morning!
The plan was to take the PAX to the hill behind the football field. The Carpenter thought he could take the PAX on a more direct route by going behind the softball and baseball fields… WRONG! That was a LONG mosey and it included treacherous holes, ravines and other challenges. The word is that Trout tried to capture a beaver or something along those lines and he smashed into the baseball field fence.
Mudface and No Idea pressed through the run and caught up. The report is that they simply listened for Lab Rat’s voice and followed the sound through the wilderness until they reconnected with us!
The Hill in the back provided a good challenge and the PAX noted how the whole area had been cleared out. We anticipate more visits to The Hill in the near future!
In the end, the PAX put in the work and was rewarded for another “push yourself, don’t hurt yourself” and “you vs. you” workout.
F3 is unlike anything else. It is a gift.
Let’s keep this gift alive and well.
Let’s EH some more guys (sad clowns) who make excuses but not positive changes in their lives.
Let’s encourage one another when we slip back into those tendencies.
Life is hard.
We need encouragement, challenges, laughter and ample beatdowns to keep things moving forward and maintain hope in the midst of all of life’s challenges that are coming our way.
SYITG!!!!
~ The Carpenter
COP
SSHs, DQs, Copperhead Squats, Arm Circles, Merkins, 3 Burpees OYO
Mosey to the bridge
Alternate light poles with excercise
Round 1 – Jump Squats, Merkins
Round 2 – Dry Docks, Lunges
Round 3 – Box cutters, LBCs
Round 4 – Burpees
Mosey to the hill
Combo Up the hill – Butt Kickers, High Knees, Broad Jump Burpees, Some merkins mixed in with LBCs, and AYG to the top.
Back to the flag
Numberama, Namerama, YHC took us out!
Announcements:
HDHH – 24th at Hardywood
Boberry doing a Blood drive
Numerous Community projects! Check Slack for details.
Strong work today men! Mumblechatter was high and great as usual. Thanks for rocking the bridge, you all crushed it! Have a great day and hug your loved ones!
Duke
warm up
Start with 12 mailbox burpees. Run to the end of the cul-de-sac and do 20 squats, 10 ball dippers, halfway up to the intersection do 20 American hammers and 10 crunchy frogs, at the top do 20 shoulder taps 10 merkins.
Repeat at next street
Repeat at next street
Repeat at next street
13 mailbox burpees
Repeat at next street
Repeat at next street
Back to the flag
5 Men met on a warm spring like morning for a beatdown. Warmup was arm circles, cherry pickers, hand release merkins, freddy mercuries and hill billy’s (I did my best imitation of Opus and I thought it was pretty good). Headed to the corner of the parking lot for a modified Wilt. We had 4 stations that we hit 4 times each, 25 reps each station. 4 Stations were Merkins, Squats (Mud Face style), Burpees and Boat-Canoes. We switched out a couple of the burpees because they were kind of brutal for heals to heaven and a couple of he boat canoes for monkey humpers and Alabama prom dates. We next partnered up. Partner takes a lap around the parking lot which the other does the exercise. Total of 100 Mountain Climbers, 200 Heals to Heaven and 300 Monkey Humpers. After about 200 Monkey Humpers we switched to Alabama Prom Dates because we were Monkey Humped out. Circled up for ring of fire. Each person did 5 Merkins. Spit did them with a clap so the Q followed. I came close but didn’t smash my face on the parking lot. Numberama, Namarama, Announcements. Big announcement was Mechanicsville AO 5 Year Gathering tomorrow 6:30 AM at Atlee HS. Should have a bunch of guys there. Q took us out with a prayer. As always, my day is better because I started it off with F3. Have a great weekend guys and I will see you next week.
7 HIMs sought out ideal conditions at Twin Team only to discover we were a few degrees south of 70. As the mumble chatter discussed Coach K COVID Protocols and UVA and Carolina’s continued dancing in Greensboro, YHC shared the numbing realization of leaving the YHC’s Garmin on the charger while cruising down the James River Bridge. With iPhone in hand, it was go time as the clock struck 5:29.
Mosey up towards Twin Team hill only to yell “Psyche” and then mosey back to the bus loop. No Twin Team hill this week.
COP
Circle up for dead man hang, imperial walkers, scorpion kicks, LBCs, helicopters and arm circles (and reverso). Warm? Let’s Boogie.
The Thang
Exercise I: Countdown Ladder
Bearcrawl from the baseline to the other baseline then perform 10 reps of all six exercises: Jump squats, monkey humpers, hand release merkins, carolina dry docks, reverse crunches, box cutters
Lunge back and perform 9 of the prescribed circuit, repeato down to 1 rep of each.
algore for the six (including some Broga Bendin’)
Exercise II: Down the Line
Pax peoples chairs along the school while the pace car sprints to the other baseline and bar (ala suicide). repeato twice
Exercise III: Triple Check
Fake mosey to the activity field only to circle back to the ball court
Pace Car runs the court loop, Plank Jacks and LBCs for the exercises
Exercise IV: Bus Loop Murder Gorillas
Courtesy of Last Call’s HoeDown Q, the PAX wondered about the infamous Murder Gorillas…. so we did them.
Mosey back to the flag for 4 MOM and a Merkin ring of fire as a PAX.
Numberama, Namerama, YHC took us out.
It’s been a while since YHC has Q’d and been even longer since YHC has written a back blast. Appreciate the PAX for not only bearing with YHC this morning, but also for the continued support of the Greater F3 Community over the last year and beyond. As YHC shared, YHC was one of the many who was “dead in the water” this time last year with the great unknown of the global shut down. Growth comes from adversity and struggle.
YHC continues to count so many blessings. Let us all give us thanks to the countless folks that have kept this community and nation pushing forward during these trying times. Amen.
A mighty 11 arose for the first warm day of the year, more or less. Off we went east on Grove and hung a left on Malvern and a left on West Franklin.
Go until Franklin intersects Willow Lawn Dr and take a left followed by a right on Patterson. 4s turn on Granite, 5s on Maple, and 6s on St Chris, making their way back to Grove and the SF. 5s and 6s take a lap around the school to get the full miles in.
Upchuck took us out.
Moleskin
There were accounts of plenty of mumble chatter this morning with Upchuck providing others feedback that they were “chatty”. Oyster is available to teach parking lessons for empty parking lots and Bodo’s has a great rule for determining how to dress to workout.
Interesting sites along the route – a dead mallard duck on the side of Grove. How did it get there? Was it crossing the road or taken on the wing? It remains a mystery.
To the east we were pleased with a perfect inspiring sunrise. Following the COT, we turned west and were surprised with this rainbow. A glorious morning!