Given the cancellation of the running portion of the frozen triangle YHC decided to run a q
Great work and fun times.
we hit three locales in the spirit of the frozen triangle
. Bon Air pool, riverside school, bon air elementary.
good times and 100 percent attendence at Einstein after.
Cold Exposure Edition (Apparently This Is Virginia)
PAX: Futon, Snooki, YHC (Globetrotter)
Despite aggressive weather deterrence and the kind of cold that makes an Arizona man question his life choices, three brave HIMs emerged from their fart sacks for a global expedition of questionable judgment. YHC, still biologically calibrated for desert mornings and sensible sunshine, was reminded that east coast “cold” hits different. Futon and Snooki, however, showed no fear—either from the temperature or from whatever playlist was about to drop.
The Thang:
Globetrotter’s World Tour of Pain—a musical passport stamp tour featuring international beats and F3 classics, because if you’re going to suffer, you might as well do it rhythmically.
Stations rotated through various “countries,” with exercises inspired by allegedly traveled destinations that he could neither confirm nor deny Standard F3 movements were upgraded with Cindy’s for extra cultural enrichment. At one point, Snooki demonstrated the structural limits of government-issued concrete by breaking a cinder block, forcing an equipment swap mid-beatdown. OSHA was not notified.
Exercises included a mix of merkins, squats, carries, lunges, and other globally recognized movements of pain with Savannah Sprints between sets. Music selection was loud, questionable, and fully committed to the theme—no passports required, just grit.
Cold conditions ensured proper form through involuntary muscle tension. YHC remained vocal about the temperature in an attempt to manifest warmth through complaining. It did not work.
COT / BTTF:
Naked Moleskin:
It was a beautiful morning to be outside with our brother in the cold and the snow. The Co-Chaired Q to celebrate our birthdays kicked off with optional coffee moonshine or Jamison whiskey shots to help warm us up inside before getting underway. The snow and ice covered parking lot was a slippery place to start the warm-up circle. Side straddle hops, Don Ques, Ukrainian soldiers, arm circles forward and reverse, Merkins and LBC‘s helped raise the body temperatures before moving over to Striker Park. A quick survey of the field covered in snow and ice made us to choose the large parking lot with an occasional black ice patch. A round of four corners to get started: First corner 10 Merkins ,second corner 20 World War II’s, third corner 30 squats, and fourth corner added 40 side straddle hops. TThen we unwound going back to each corner removing the prior exercise back to the start. In solidarity with our frozen triangle brothers, which, by the way, was canceled, we mossied around the Pickleball courts down the drive of the school to the bus loop. Half took a long way the other half went across the field. At the bus loop we did a triple check with poll smokers and LBC‘s with the pacer running the bus loop and back. Once all complete We mossied over to the new Pickleball stadium for another triple check. this time we did dips derkins and mosey around the large Pickleball courts. We headed back to the flag for a Mary cool down with some stretches ,some Merkins numbers and names two minutes early; much to Gomer‘s dismay. By the time the prayer ended time was actually up. We celebrated our birthdays with a few more shots of coffee, moonshine Jamison whiskey, and bloody Mary’s with all the fixings, olives, pickles, celery, and bacon nonetheless. After enjoying the drinks, we had to Starbucks for coffee.
Counting in cadence was a little off today. Yours truly had a hard time keeping track of the numbers with all of the foreign language counting beside me. A good time has had by all birthdays are always a treat to lead and be part of this
Conditions were 10/10 gnarly (for RVA). Dry powder blowing sideways, snow and ice underfoot, and a wind chill that cuts to the bones.
11 stud ruckers converged on the Frozen Triangle to remind the elements who’s boss.
THE THANG
Warm-o-Rama: DTH kicked things off with a high-speed Warm-o-Rama. The goal was to get the blood flowing and test traction underfoot before we set off.
The Ruck: We covered 8.9 miles of treacherous terrain. The ground was a mosaic of ice and powder, making every step a core workout. There was plenty of slips, but the PAX remained upright the entire time. Not one fall. Impressive given the conditions.
Bright blue skies, blinding morning sun, and flags flying in the gusts. Some passersby honked. Others gestured. We waved back anyway.
The conversation was deep. There is something about biting wind and freezing lungs that strips away the fluff and leads to real talk. We felt fully alive as we marched 8.9 miles closer to the men we want to be.
Good work boys.
Next up is Frozen Triangle Part Duex on 2/21 0600 @ Dogpile. Let’s show up in number and have strong PAX representation.
Although the desire to ruck the Frozen Triangle this morning was strong by all, a few Pax opted for Plan B, which was a beatdown at Rock and Roll. Each Pax took a turn at leading. Here’s what went down
First up Chaplain:
Mosey around the park stopping for assorted exercise. All in perfect cadence.
11’s with upright Australian snow angels (double count) and ski jumps. Both perfect choices considering the weather.
Mudslide:
4 corners: 20 jump ropes, 40 jump squats, 60 mountain climbers and 80 monkey humpers.
Quasi Dora: 50 merkins (2 / 25), 100 LBC’s (2 / 50), 3 sets of uphill walking lunges, and finish off with a round of broad jump burpees.
Purple Rain:
20 scrunchy frogs, 20 dips, 20 decline merkins, 20 imperial squat walkers (all exercises included a short mosey in between)
Partner up for some ab work:
partner 1 does crunches on the swing while the other partner runs to the light pole.
House Party:
Mosey to the jungle gym for a Quad check:
Exercises where pull ups, WWII’s, and burpees while the runner ran to a tree and back.
Finally we moseyed back to the flag stopping a various points for exercises. Once 1 Pax hit the specified number, we moseyed to the next point. Exercise were 15 burpees, 25 WWII’s, 40 merkins, 25 heels to Heaven.
Names/Numbers/YHC took us out
Prayers for safety and strength for the Pax completing the Frozen Triangle. Prayers for Touchdown and all the the youth competing in todays basketball game that they leave the game injury free.
It was a fun time at Rock and Roll this morning, The wind chill was no match for these HIM. Although we hit a couple of slippery patches and lost feeling in our fingers, we all managed to stay upright and came out of there pretty much unscathed.
HP
Three dudes who apparently do not look at weather forecast or wind advisories stepped onto the grounds at Atlee High School the morning after a light snow. An icy parking lot and gale force winds were ready to great them. YHC, being slightly tardy for the start today, grove into the parking lot and it appeared that the two other PAX members were off to the distance doing SSHs. YHC then attempted to run over to there location but multiple PSAs by Bulkhead to not run due to the icy ground. Once YHC joined them, a hot potato Q was determined and Bulkhead took the lead.
Very slow mosey to the Atlee High School commons entrance. Per exercise, we found ourselves getting closer and closer to the Atlee doors where there was less snow and wind.
Bulkhead’s Q
COP all IC: SSH, Invisible Jump Ropes, Imperial Walkers, Helicopters, shoulder rotations, Don Quixotes, Copper Head Squats, raise arms up and lower to ground, Tempo Merkins, Freddie Mercuries.
Triple Check #1
Wall Sits, Hold Plank, Bear Crawls to wall and back
Mr. Holland’s Q
Triple Check #2
WW2s, Squats, Lunge to wall and back
Triple Check #3
Merkins, American Hammers, crab walk to wall, lunge backwards
Phonics’s Q
Elevens – Lunge to side and do Monkey Humpers, Bear Crawl back and do scissor kicks.
COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.
NMS
It was great again being able to do a bootcamp at Atlee High School since this location had only been slighly used in the past 2 weeks do the the ice and snow. The location we selected for today worked great because it limited the wind. It was shocking as we moseyed back to the VSF to feel the wind.
I feel very fortunate to be able to exercise and have this fellowship on cold mornings like today. Many in our community have been suffering in recent weeks due to the cold and sickness. Our thoughts and prayers are with them that things to get better.
Coffee was a good time again today. Corned Beef was able to join us.
Announcements: Frozen Triangle postponed by 2 weeks to 2/21/26. (Not on Valentine’s Day. Good call F3RVA)
New skill to work on from today: Can you rotate your shoulders in different directions at the same time? I’m practicing Mr. Holland. Not there yet.
Gotta Run!
Phonics
6 of the very best RVA can produce descended on the immaculate scenery of Bettie Weaver for the latest escapades of Twin Team Lounge. With the upcoming frozen triangle for some and the workout return after an extended hiatus for others, today offered the perfect tonic of intensity and finely calculated exercises that is required at such an establishment. Here is how things went down.
Mosey to the bus loop, careful to avoid the icy spots for your typical introductions and disclaimers. Warmups were all lounge style (no numbers required) that included SSH’s, Helis, Jazzercise, lunges, i think some squats, maybe? along with anything else that YHC may be missing.
Mosey over to the carefully laid out manmaker blocks for a triple check. Timer lunges across the bus circle and back, windshield wiper merkins and LBC’s for those waiting behind. YHC quickly found another block from the carefully stockpiled stack for the next set of exercises.
Partner up for a Loungy Dora. No counting here. Timer skips across the circle and back. Each person rotates and does 1 set of curls, 2 sets of block pulls, 3 sets of block presses.
Still time on the clock. 100’s it is. Mosey to the blacktop partially covered in ice. Exercise is called. 1st person to 100ish hollers out and we mosey to the opposite side. Exercises included squats, jazzercise, arm circles, american hammers, maybe urkranian soldiers?
Mosey back around to the virtual flag for a bit of mary merkins. Numbers, Names, Announcements, Prayers. YHC took us out.
Announcements: Frozen Triangle
Prayers: All those participants in the Frozen Triangle.
NMS: Its been 2 weeks since YHC has posted due to the weather and nursing a bad back. YHC is not the only one on the mend as Rosie and I were both hurt our backs moving large objects to save distressed playboy models. Typical chivalrous tasks for Loungers. Great group of fellas to enjoy the company. Great having Wojo cut through the velvety ropes and join us this morning. Coffee was great as always. Thanks fellas for giving me the opportunity to lead.
9 winter warriors descended on Satans Hill this morning for a little flex on their Friday.
Short little jog tot he stop sign and back to the parking lot for the F3 Mission Statement, Core Values, SSH, Don Quixote, hand release merkins, and flutters.
With the 5 Cindies (extra weighted due to frozen mud) that SH had to offer, additional coupons and a sandbag were the weapons of choice.
COP went as follows. Run up SH, around the block to the cul-de-sac, walk down the icy trail back to the parking lot. 4 min of burpees. Repeat the run, 4 min of overhead coupon presses. Repeat the run, 4 min of curls. Repeat the run, 4 min of coupon squats. time called.
Have a great and safe Frozen Triangle for those making it!
PR for Dumars friend battling cancer and Futons co workers son for his heart ailment.
Always an honor to lead you gents!!
A six-pax set off in search of clean-ish streets. Three ruckers did that, and one septuagenarian played it safe. Here’s where the Pax went:
Numberama, Nameorama, COT
MOLESKIN
All 10 PAX were successful in today’s mission. No injuries reported. Gypsy’s 3.0 wore a sweet moomoo, but looked more like a canine snuggy. Crotch-Gate is a thing. Yahoo has the story. Somehow it doesn’t involve our 1st F putting tube socks down his shorts.
ANNOUNCEMENTS
Frozen Triangle – Tomorrow Launch 0600 @DogPile
WestHoe 2nd F Lunch – Tuesday @ Firehouse Subs
2 decorated F3 HIMs emerged from the gloom for an OTB bootcamp to get the energy flowing!
Warmarama? I don’t remember if we had one.
Mosey through the neighborhood and back to the park.
CoP1 – a ladder style for core routine with cones involving and the following core exercise – WWIIs, Clappers & APD’s
CoP2 – Touch a tree with Merkins, squats or burpees and something else.
CoT