But they still won’t get as much tail as TYA after a neighborhood hill run…
6 stallions descended upon the hills-of-Hillcrest to push through the heat and tackle some elevation. Varying distances were had and some even ran with a weight vest (name rhymes with curly…).
Thanks to TYA for his hospitality in offering cold drinks afterward, and showing the PAX how to properly attract some passing milf’s and show why Bostonians are still known as the first REAL tea-baggers.
Saab abides
A fine 9 took on what awaited at the Wednesday SOJ AO for near perfect weathered morning. While forging the mighty James YHC noticed the ETA for the arrival at Midlothian Middle read approx. 5:33am. YHC then knew that rolling in on two wheels was the only option to meet an already gathered PAX, who anxiously awaited the Q for this week’s edition of Source of Truth. My inner Charlottean (read: aspiring Nascar Driver) must have had all cylinders clicking because YHC pulled into the lot at 5:29. Without missing a beat we took off for COP at starting time.
COP
Mosey to the bus lot, complete one full loop then circle up.
The Thang
Mosey to the football field and line up on the end zone for The Beast. 6 exercises, 6 stops , 6 reps each stop. When the PAX asked if this was Circle K style (compounding), YHC responded with “Of course.” Unfortunately the Q did not deliver on his instructions properly and the PAX were left wondering what the Hell the Q was doing when YHC dropped for Merkins at the starting line. Many apologies for the confusion.
6 exercises: Merkins, Alternating Lunges (which a side shuffle in between spots), Jump Squats, Box Cutters, LBCs and Burpees.
PAX Performed 8 – 100 yard sprints following for good measure.
With little time there was left, the PAX partnered up for 2 sets of 25 leg tosses.
Mosey back up the hill to the flag.
Numberama, Namerama, YHC took us out.
Announcements
T-Shirts: 2 available – Mosey On and DogPile. Bug Lab Rat with any questions.
Prayer Requests: Please lift up Helix and his family, Hardywood and his family and Wojo and his family.
Well done this morning, gentlemen. Glad the PAX brought their “A” game when the Q graded out for a C+ (grading curve in play). May have to do some hot/cold treatment this evening: 3 Qs in 3 days have ripped YHC up. See y’all tomorrow at The Forge.
No time for whining today. Have a great one!
A PAX gathering nine strong posted for this week’s Punisher. At the advertised start time, we set off from the front parking lot for the gravel lot at the back and adjacent to old school house for some leg warming via several rounds of running. Start at the western edge of the gravel lot and target a turn around point about 40 yards off (marked by a tree adjacent to the lot) – round 1, Mosey out and Backpedal back, then repeat, and Plank; round 2, same, once again; round 3, High Knees out and Backpedal back, then repeat, and Plank; and, round 4, Butt Kickers out and Backpedal back, repeat, and Plank.
Mosey through the nearby garden to a grassy spot for start-up COP. Four rounds of 5 x SSHs in cadence followed by 2 Jump Squats OYO (this is called something in the F3 Exicon), 15 x Hillbillies, 15 x Don Quixotes, 15 x Russian Soldiers, hop on ground for Alphabet from Hello Dolly position, and finish with Arm Circle medley.
Jog to the nearby outdoor classroom for the Attila Sequence – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and 20 x Dips – follow with Al Gore until all are done.
Saunter back around the school to the parking lot and pull two red bricks per PAX from YHC’s vehicle, the mosey into the front school yard. Generally, completed two sets of 15 reps of several exercises, in cadence, and followed with a core / ab interlude. Brick hefting exercises included Overhead Press, Alternating Front Shoulder Lifts, Side Lateral Raises, Goblet (style) Squats, Alternating Concentration Curls, Lying Flies, and Pullovers. Core interludes included American Hammers, Hello Dollys, WWIIs, Plank with Shoulder Tap and Arm Extension, Rosalitas, and Alternating Leg Lifts with Dead Leg cross (may be missing one – J’ville’s). Finish with Ring of Fire with bricks as props and some stretching.
Return to the parking lot, deposit bricks in YHC’s vehicle, COT with Numberama and Namerama, and YHC took us out.
Nice work all. We found no evidence of a morning F3 tourist group having hit the AO this week (although the fence was partially down surrounding the old house). The bricks we used were not pulled from M Chum’s flowerbed, but were from a stack stored in a dark corner of YHC’s yard – thankful these were largely spider-free. Have a good week.
11 took on their Hump Day with the challenge of WDog. Some called it “Old School” others just enjoyed the brief view in the Rusty Cage:
COP: SSH, Imperial Walkers, Merkins, Flutterkicks. Down to Amphitheater:
Ascending Steps: 5 V-Ups each step on way up. Descending: 5 Derkins each step on down.
Mosey to Rusty Cage: 4 Sets of 8 Jerkins, 10 Dips, then 10 Pull-Ups. Over to fire hydrant: 3 sets of Boxing Cockroaches. Start at 25 reps, increase by 5 each set.
Over to the Bowl: Jacobs Ladder – Burpees up to 7. Back to COP circle for some mary & more Merkins. Back to the Flag. Fireman Ed took us out.
Announcements: Dogpile and Mosey shirt order is open for another week. Continued Prayers for Helix’s daugther and their family. Early Risers next weekend on Saturday 7/20.
NMS: We started with an even 10 but Fireman Ed arrived to stick the Q with a dreaded Prime number. The Grass in the Amphitheater could not have been wetter. 17 times on the ground for V-Ups on fresh grass made sure the PAX were soaked.
We had a brief visitor for the Tomato variety while we were doing our Pull-Ups. She had a dog with her and she crushed those pull-ups. We must have been a sad sight after all that arm work we’d already done. Had Circle K been in attendance we would have had to follow the dog down the Pipe loop hill.
Posh destroyed the Jacobs Ladder, making it look to easy. Maybe he needs a weighted vest now…
12 men including 1 FNG showed up to MANNdate to pick up grass and let iron sharpen iron.
Mosey to front of school for COP: SSH, merkin, arm circles, LBC’s, Imperial Walkers, DQ. Mosey to pick up loop for Dora, 1st partner walks the loop with KB, second starts working on 50 halos, 100 demon crushers, and 150 lawnmowers.
Mosey to back of school, find a picnic table. Again partner up, one runs to playground and back while other does step ups and then swings, when second partner returns, switch roles, second partner does figure 8’s. Mosey to field, time to get dirty. Pick one KB per duo, place between legs, pick it up, toss over head, try not to crush other PAX members. Switch off until you reach the other side of the field. For the return loop, same motion, except slow and controlled, no throwing of KB.
Mosey back to flag, namerama, numberama, YHC took us out.
NMS
Day 3, and YHC is tired, but still two more Q’s to go. It was great to see the SOJ folks, and a warm welcome to Trout! Hope to see you again soon! The field had just been cut, so the PAX, especially YHC, managed to get covered in clippings. Way to crush the workout!
As usual, I have No Idea what I’m doing.
14 Davillians and one visitor from Raleigh showed up to YHC’s VQ at DaVille, my second of five this week. Our story is told in what follows, and yes, I’m WAY overselling it.
Mosey to grass behind school for COP: SSH, DQ, arm circles, LBC’s, merkins, short mosey to brick wall of school for the first exercise. PAX held balls to the wall while PAX at end of line bear crawled through, all did this once.
Mosey to next building, do 1 donkey kick, run to exercise area, find a piece of equipment and do 5 derkins, run back and do 2 donkey kicks, repeat until you get to 10 donkey kicks. Mosey to basketball court, lunge to each goal and then the opposite midpoint, running back to start, each time doing 10 more LBC’s, starting with 10 at the beginning, ending with 60. Mosey to sidewalk by soccer field, find a wooden post, do 10 diamond merkins on the post, 20 heels to heaven, 10 more diamond merkins, 20 more heels to heaven.
Mosey back to flag, numberama, namerama, YHC took us out.
NMS
YHC does not usually go to DaVille, as the amount of running required is anathema to YHC. YHC may have to start going more often, as even with the running this is a great AO–there were 2 more exercises on the list for today, so another Q will be necessary. Thanks to Mudface for his help and suggestions on crafting this one, and the balls to the wall exercise was thieved from him. The PAX crushed it today, especially Phonics, who led every exercise, to the point Bulkhead just said “I just do what he does.” It was great to meet Gravy, you are welcome back anytime!
As usual, I have No Idea what I’m doing.
Gentlemen, the retreat is set for 9/21-9/22 in Amelia. Gomer Pyle’s extended family is kind enough to allow the use of a beautiful/quiet piece of property. Please RSVP below if you plan to attend. As we draw closer, take note of the following:
Opening Ceremonies: 9/21 at 2:00 p.m.
Closing Ceremonies: 9/22 at 10:00 a.m.
Attendees: PAX members 21 years of age and older. No FNGs.
Celebration: September 2019 will F3 RVA’s 5th year anniversary – what a way to celebrate!
Corn Hole tournament: Will be facilitated by EF Hutton and Dr. Try Hard (firm 4:30 p.m. start time). Two-man teams must be comprised of PAX members from different nano-regions. There is a sign-up sheet in google docs. Please register your team no later than 9/1 so that we can set the field. There is a sweet trophy for the winning combo!
There is plenty of cleared land, so bring footballs, frisbees, croquet, whatever. But again, no guns (other than squirt and/or nerf). Other than the corn hole tournament, this is a sit and sip, informal affair. THERE WILL BE NO ORGANIZED FIRST F!!! We do that the other 364 days of the year. Or, leave early and hit Sunday Funday or OTB.
Food / Beverage: BYOB and BYOF. Circle K will bring his enormous charcoal grill. Please use the comment space below to announce what cooking gear you can volunteer to bring. Generally, I’m asking y’all to divide and conquer in smaller groups when it comes to food and beverage. That said, Rosie will be bringing oysters for the PAX. We’ll need to advance him some cash, I’m assuming.
Please also bring one food item to share with the group. Chips, desserts, whatever. Honeymoon has kindly volunteered to supply the PAX with drinking water.
Gear: Bring your own tent, hammock, or ready made yurt, chairs, etc. There will be a port-o-john on site, and running water (garden hose variety). Otherwise, it’ll be a straight up camp out. We need tables and canopies. I believe Flipper has a few canopies, but if you have one, please bring it I’d rather have too many as opposed to not enough.
Fire Wood: We won’t need to bring any, as there is plenty on site, but we will need lighters, matches, etc.
Details: —–>
Text me for the address.
For those who would like to caravan in to the site, we’ll launch from the Woodlake Lowe’s at NOON. 7001 Winterpock Road.
Designated Parking Area: There will be a designated parking area. Please use it. It’ll be obvious upon arrival.
Breakfast 9/22: If anyone wants to spearhead a breakfast campaign, please feel free to do so.
3rd F: There are plans for a Sunday morning devotional.
I’m sure I’m forgetting something. But again, the design is a laid back 2nd F. Be creative. If guys want to tee up a chill cook off or some other meal preparation contest, have at it. Hopefully this grows into a tradition that we look forward too on an inaugural/annual basis.
7 men and one 2.0 kicked off their week the best possible way at Tomato Run. YHC and Mudface ran/walked our way to 3 miles, while the rest of the PAX put in a 5 mile run. Due to the humidity we all looked like we ran 10.
NMS
Today was the first of 5 straight Q’s for YHC, and part of YHC’s run was spent scoping out locations/ideas for tomorrow at DaVille. Lab Rat was smart and ditched his shirt prior to the run, but then again he kept his headlamp on even though it was light outside, so the decisions evened out (I kid, I kid). There were at least 2 of the PAX who earned respect, and 2-3 more who are on the cusp, hence the title of the backblast.
As usual, I have No Idea what I’m doing.
Solo post at River Run. Went down to the trails by the river. Got turned around and headed back past Weaver to run up Twin Team. Back around the school and lot to round out 45 minutes. 4.20 miles
When running solo in trails you catch all the spiders.
I run faster in a group.
Kids late for rowing drive fast.
Prayers for Helix’s daughter and family.
Shakedown
11 strong and willed HIMs posted for a nearly perfect conditioned morning at Heartbreak Ridge. The rumor mill must have been humming of YHC VQ’s the day prior as some Summer Tourists descended to a West End AO staple at Quioccasin Middle. Hoedown’s workout was tough to beat, but we gave it hell trying.
COP
With a leg heavy day ahead for the PAX, we had to get our wheels warm. Football style warm up utilizing the parking spaces in the Bus Lot.
2 rounds:
Circle Up: 10s of SSH, DQs, Windmills. Warm? => Let’s Boogie.
The Thang
Exercise 1 – 11s
Mosey over to the base of Heartbreak Ridge for 11s
Bernie Sanders up, 10 Merkins at the Top, Mosey Down, 1 WWII Sit Up.
Work your way down on the Merkins, up on the WWIIs.
Al Gore for the 6.
Exercise 2 – Dean Smith’s 4 Corners
As a tribute to one of the greatest basketball minds of the modern era, YHC felt obliged to honor one of Dean Smith’s greatest contributions to ACC Basketball: 4 Corners.
Mumble chatter noticed a runner on the shared track had an unidentifiable tattoo inked on his right leg. Chatter suggested it appeared to be boundaries andof a country or state. YHC heard Czech Republic and North Carolina thrown out. Please google both countries boundaries for reference.
2 Laps around the track. Run the straightaways, lunge the curves. Corners along the way:
Plank-a-rama for the six.
Mary
Indigenous peoples run back to the flag with a 3 Merkin buy-in before sprinting to the front of the PAX.
15 Hello Dollies
15 Flutterkicks. Recover.
Numberama, Namerama, YHC took us out.
Announcements:
2 T shirt Pre-Orders: Mosey On and DogPile. Contact Lab Rat with any questions.
Prayer Requests: Please lift up Helix and his Family as his daughter continues to battle. Please lift up Hardywood as he rehabs his ankle.
Again, YHC is grateful to lead the PAX. Appreciate everyone pushing as they felt the bern up Heartbreak Ridge and lunged 400+ meters during 4 corners. Look forward to crossing the mighty James for Round 3 at SOT.
Don’t flop this Tuesday away. Have a great one!