Runners, walkers, and bikers hit the roads – all covering distance suitable to their goals. Everyone had a companion to make the miles fly by.
Good Luck to everyone running a race tomorrow. You trained and put in the time! You got this!
YHC took us out.
The AO that remains without a name and whose site Q continue to be MIA tossed around another hottest of hawt potatoes today. Here is how it went down:
The PAX is determined not to let the AO die. A name, Q sign-up and other administrative details to be handled in near future. Good work from the PAX. Our former military members love them some burpees. You have been warned if they Q.
The Bridge with EF Hutton tomorrow. Thanksgiving convergence is in 2 week at Mary at 7 am.
God is good all of the time!
Attila
I spent some time yesterday looking up kettlebell exercises. Some of these are new or are variations of what we’ve done before.
Issuance of standard disclaimer: I am not a professional. Feel free to modify. Push yourself but don’t hurt yourself. Don’t leave here with more injuries than you came with. Pay no attention to White Deer and stay upwind from Attila.
Warmup:
Mosey to the covered walkway: In cadence (counts given are as best I remember)
Mosey around Circus Maximus bus loop
Mosey around Circus Maximus bus loop
Ring of Fire: Your favorite KB exercise: I started with 15 Triceps.
Back to the flag
Announcements:
November 15L The Bridge and Richmond Marathon/Half Marathon
Gomer is raising money for Friends of Barnabas
November 27: Thanksgiving Convergence: 7:00 AM Mary Mumford Elementary School
Let’s find the AED at Godwin
COT
Roman Emperor Marcus Aurelius, born nearly two millennia ago (121 – 180). He was the last of the 5 Good Roman Emperors and author of Meditations.
“When you need encouragement, think of the qualities the people around you have: this one’s energy, that one’s modesty, another’s generosity, and so on. Nothing is as encouraging as when virtues are visibly embodied in the people around us, when we’re practically showered with them. It’s good to keep this in mind.”
Learning and modeling good qualities from the rest of the F3 Pax is a big benefit of F3.
An elite eleven plus one sexagenarian graced the grounds of Mary to experience a true geriatric beatdown. A variation of Old Hundred was administered along with a series of Court Crawls. Along the way the PAX was treated to several jokes ranging from Dad Approved, to NSFW, to SO OFFENSIVE you would never share it with anyone – other than your grandmother….
Thanks to the PAX for joining me in today’s workout and putting up with my nonsense. As I advance in age I’m reminded that it is not so much about our personal milestones, but more about celebrating the milestones of our friends and loved ones that surround our lives.
Kudos to Lab Rat for his move to the Meta death star next month…It was great to see you again buddy
Saab abides (when able)
YHC was supposed to be on a flight to INDY at 6am, but client cancelled last night so I took advantage of an empty Q sheet! Rolled up to 3 familiar faces and 4 unexpected ones – I’ll let them sort of who’s in what group – but great to see everyone! Let’s mosey
Since I had numbers this week, we went back over to Thales and introduced folks to a fresh take on Timberwolf. Warmup included reminding Flyboy of the F3 mission and Rudy of his name…
Thang 1 – Pac man
Hermey was picked to be PacMan. There are 8 intersections, he started at one, we started at the opposite side. Rules are simple:
– Each time you get to an intersection, do 20x of exercise (rotate through merkins, squats, WW2, LBCs).
– Must stop at every intersection you come to
– Goal is to hit all 8 intersections (yes, you may have to repeat some)
– If PAC MAN crosses your path, you add 20 reps at each intersection (compounding)
Why was Hermey picked to be pacman? Because Hermey = chaos and he didn’t disappoint. Corners were cut, intersections were ignored, but he had a mission and he intended to carry it out. PAX did great maneuvering through the parking lot and avoiding. Rosie and Wildcat finished first, so YHC made a rule on the “fly” that they too are now Pac Man. Off you go! “Fly”boy was noticeably upset by this impromptu rule, this brought joy to YHC.
Thang 2 – 11’s
Firecrackers + Squats. Picked a section of the parking lot that met the required length. Small oversight on the grade of the slope, but whatevs…Note: Firecrackers hurt Rudy’s back
This was followed by some Dips > Incline Merkins > Dips > Incline Merkins to get a pump going for our chest. Pax was looking beefy after this.
Run over to a wall and did some OYO 10x donkey kicks followed by a 20 second hold. Wildcat and McGruff gave proper 20 counts, Rudy almost passed out.
Thang 3
Mosey BTTF, did a mini lightpole alley along the way and ended with a supreme ring of fire with some work-van dodging included. Note: Burpees do not hurt Rudy’s back.
Announcement – Bridge 11/15 ping Hutton, Chili Cook Off 11/23 ping Crabgrass, Thanksgiving workout @ Mary ping Handshake, 12/6 Daddy Daughter dance ping Meatball or Rudy
Prayers – Wildcat has the support of this brotherhood, those running in the race this weekend, continued blessings as we approach holidays.
Good work fellas, get some rest we have Mudslide at Satan’s Hill tomorrow.
A dozen of F3’s finest from various corners of RVA descended onto the plush turf of Huguenot High School in their winter finest for an unexpected beatdown. At the stroke of 5.30 we wandered down the hill stopping at the lower parking lot for introductions, disclaimers and a warm up that included the following: Invisible Jump Rope, Helis, Jazzercise with top taps, Mountain Climbers, LBC’s and some light stretching with some tales of past beatdowns from Heist.
All seemed warm so we mozyied thru Machismo Gate and onto the plush synthetic turf fields. The main course today was the MICHIGAN, to warm up the cooler temps. Moans of disappointment were audible but did not deter the mission at hand. Line up at the goal line. 10 rounds of 100 yard sprints, 8 rounds of 80, 6 rounds of 60, 4 rounds of 40, 3 rounds of 30, 2 rounds of 20 and 1 round of 10. Stretching was encouraged between each round and well received.
Still time left so we leave the cozy confines of the field for some lunge walking up the ramp, bear crawls up the hill, 20 Freddies at the parking lot while finishing up with some plank mary at the flag.
Numbers, Names, Announcements, Prayers. YHC took us out.
Announcements/Prayers: EF Hutton is leading the Bridge this weekend, see slack if interested in going. Thanksgiving convergence occuring in 2 weeks. Need a Northern Q to debate Handshake on the true beginnings of Turkey Day. Chili Cookoff next Sunday. $100 to anyone that makes Nancy Lopez puke through natural flatulence. Prayers to Wildcat and his family as they go thru ongoing health concerns.
NMS: After listening to the origin of renaming inverted scorpion kicks to Roscoes’ Mom, thank you Heist; YHC dug through the deep annals of F3 Folklore to dust off some classic routines that may be new to some of the younger PAX members. Everyone knows Mankillers, so lets go with the Michigan. There are no good experiences from participating in this beatdown but the lined turf field was an outstanding host for this event. Never again will YHC Q the Michigan at the Forge but other PAX members may now add it to their arsenal of exercises. Times were had by all, some good and some not so much. YHC is probably going to be on Handshakes unfriendly list soon after unexpected beatdowns. Well done fellas. Great to warm up on a cool morning with you.
Exciting times at The Crossing with our very own State Trooper REACHER stepping up to Q and both Chaplain and Birdman stepping up to bring an FNG. YHC was asked to write up a brief BB for Reacher, so here’s an effort to recall his completely random and made-up-as-he-went beatdown:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
COP #4:
COP #5:
COP #6:
BTTF:
COT:
NMS: Reacher says he was glad for the opportunity to lead, and enjoyed flying by the seat of his pants to come up with a decent whooping for our two FNG’s. Chaplain’s FNG David works in engineering for traffic control – welcome GRIDLOCK! Birdman’s FNG is a young man working in politics and loves history and philosophy and speaks fluent German – welcome DU HAST! (some of you may remember this famous song by Rammstein). Way to put in the work fellas! Keep posting!
Announcements (SEE SLACK!)
When Splinter put out the bat signal that he wouldn’t be able to Q Spider Run, YHC knew it was time to shake things up (pun intended). Typical routes? Not today. YHC is always up for a little game of chance, and what better way to start the day than with some Dice Roll Hills?
Pre blast went out on Slack, but no routes were posted, just a promise of surprises. We gathered in the gloom, divided into two groups, walkers and runners, and the runners each grabbed a die from the bin before heading off toward the Hills.
Here’s how it works:
At the base of the hill, six chalk lines are marked at different distances. Each pair rolls their die, runs to the line matching their roll, then heads back down to roll again. Repeat for 45 minutes.
Pairs:
Next time you see Marv, ask him what his favorite number is, he’ll give you a great story!
Announcements:
See EF Hutton for the Bridge this coming Saturday.
Keep our veterans in your thoughts on this special day.
3 men posted today to swing some bells on a chilly morning.
Mosey with kb to bus loop for some COP.
Pyramid workout
Stopping at each light pole the PAX would do an exercise starting at 1 rep each and increasing reps each round up to 5 and then back down to 1. The exercises were: squats, lawnmowers, WW2s, calf raises, clean and jerks, American hammers.
The went all the way up 5 reps and back down to 4 before time was up.
Numbers, names, Surf n Turf took us out.
3 joined up for a Veterans Day Q Potato beatdown!
Warmarama at the helipad with Choo Choo Q for a mosey and stretching and mosey back to the weights.
“Attack The Legs!” – Choo Choo had us begin by firing up the legs, All PAX performs 10 air squats while 1 PAX squats 10 with weighted sack, continue until the sack makes a full rotation, break, and repeat.
Beaver Q
Start with 20 Merkins on the pavement and take weights to the Bermuda fb field. All PAX travel sideline to sideline, P1 – medicine ball toss, P2- lunge walk with KB, P3 – Bear Crawl pull through with weighted sack. Every body takes a turn per weight.
Commando Q
Playing centerfield and corners for 6 stops – perform 25 Merkins at 3 of 6 stops separated by 50 LBCs / 50 MTN Climbers / 25 Burpees.
Gather around for some ring of fire with weights.
Numbers and Names
Announcements/ Prayer Requests:
Thanksgiving Day Convergence at 45MOM: see slack for details. Prayers for Beavers M and Baby 2.0 as they fight colds.
Commando took us out in prayer.