YHC’s mustache had ice forming this gloom as he rucked at an easy pace of 15:58/mi for a distance of 3.31mi.
Beaver was missing the HIMs this gloom but got to spend some quality time with the Sky Q and praying for the faculty and students of the NK High School.
SYITG!
Frozen Triangle is tomorrow! Let’s go!!!
The ultimate prime PAX (7) greeted an icy AO in the gloom of the Tunnel. Here is how it went down:
Great work from the PAX today as we traversed white and black ice. Great to have Big Spoon in from Tulsa. Under the it’s a small world, Roger Roger’s M used to babysit Big Spoon, and once had to pick him up from Short Pump Mall after he got busted by HCPD for an intense, on-the-run make-out session. Did not have that on the bingo board this morning.
Prayers up for those looking for jobs, Roger Roger’s son’s broken arm and Big Spoon’s family as the celebrate the life of his grandmother. God is good all of the time!
Attila
We did an awesome classic KB at OH on tues i forgot to post
COP
it was cold so we warmed up
THANG
we did 3 circuits, 3 rounds of each circuit and ran some
it was a full body wo
COT
name/numberama, annc and prayer req’s, ponch brought us out
the end
The New Zealand All Blacks have 12 Team rules. #6 being no #ickheads. If you never read the book Legacy, please do, it is great read about a Rugby club that has sustained the test of time and delivered an all-time win percentage of 76%. Coaches have changed, players have changed but the winning culture has remained. Rule #12 is “Leave the jersey better than you found it”. And thus the challenge, leave F3 better than you found it.
Men showed up in bitter cold. Men pushed each other. Men made each other better. Men gathered in circle of trust. YHC took us out in prayer. SYITG
Rolled into AO Timberwolf expecting the usual gloom-to-doom camaraderie. Instead, I was greeted by… silence. No headlamps. No mumblechatter. Just me and my thoughts (which are not always encouraging).
Started with a 30-minute run, because nothing says accountability like realizing you’re the only witness. Threw in some push-ups and a few burpees to make it feel official. At some point I stared into the darkness long enough to decide I was bored, clearly victorious over the beatdown, and ended a little early.
No FNGs were harmed. No HIMs were inspired—except maybe myself, briefly.
COT: Optional when you’re solo, but appreciated anyway.
Four of Richmond’s finest abandoned the Fart Sack to soak up a hawt potato with brotherly exercise. Temperatures remained 70 and sunny. According to the Amazon driver conducting a drop off at 6:03 a.m., the following might have happened.
Senor Frog Q:
Mosey to the dentist’s parking lot. Disclaimer. Senor Frog is not a personal trainer. (And, soaking is not sex. Really. You believe that, don’t you?) All of these things have been decreed from on high.
SSHs, dead man hang, pigeon (Right, then left), Wilson’s wife, inverted scorpion kicks, jazzercise (with enthusiasm).
Faceplant Q:
Traveling COP. Onto Groooove. Left on the next road (Woodlawn), left on Kingcrest…, nope, still too icy, so keep going, then left on…North Ashlawn…nope, still too icy, can we get to the church parking lot on South Ashlawn (?), yep, let’s do that.
At various types of vehicles, conduct 5 exercises, which were squats, SSHs, squats, and SSHs. Act childish along the
Continue moseying to the church parking lot for a triple check, so partner up with one guy. Ok, that’s not right. It’s a Dora, so…three rounds…merkins, dips, and half the group did SSHs while the other guys were apparently solving world hunger or developing a cure for the common cold, or debating whether young Morons really believe that “soaking” is not sex. (If anyone in the PAX believes that soaking is not sex, feel free to share that here. It’s a safe space. No judgment. You believe that, right?).
UpChuck Q (with only 25 minutes to prepare, YHC seems surprised to have the Q):
Reverse traveling COP…5 of things at various cars, adeptly picking the least iciest, most driest spots on the road to stop (Handshake was not there to make a crack about “driest”). For real. YHC kept the PAX dry. In fact, YHC showed genuine concern for the PAX. At the third stop, Hazel, Fiver, Bigwig, and BlackBerry all awoke from the half-slumber of WWII’s in the middle of South Ashlawn at 5:58 a.m., and yelled,”Hrududu, hrududu, hrududu!!!” In YHCs almost 10 years of F3, this was a first…an actual Amazon delivery being made amidst the PAX right at 06:00. Incredible. Pleasantries were exchanged with the driver.
The PAX moved aside, and then did our WWIIs to completion. (To be clear, this is not like soaking, which is not done to completion. It’s just done to, YHC supposes, nothing. If it were something, it would be…well, sex, which, to be clear, it’s not sex. So, just to nothing.) Ok, let’s move on. YHC said today was childish.
Circle up at the mini-circle, or the “thing that we run around” or whatever Saab called it.
10-20-30-40, each followed by a loop around the “thing that we run around right there.” WWIIs, merkins, something else, and reverse crunches.
Saab Q:
The Traveling COP continued to travel. 5 burpees at roughly each lamppost.
Circle up under the picnic area for 5 MOM, and then conclude with Ring of Fire doing 10 merkins of each man’s choosing.
Mosey back to the virtual shovel flag for numbers, names, and YHC took us out with a reminder that, since none of us expected such an incredible opportunity to have a group in their lives, let’s make the most of it for ourselves and for other men. Let’s do two things – participate in all three F’s, and give away the gift we have been given.
NMS: Good stuff today, fellas. Always good to see Faceplant and Froggy, and super cool to catch up with Saab, who YHC had not seen in some time. If you had 6:07 a.m. in the “When Will Esther Williams Name First Be Spoken Contest,” then you are a winner.
Announcements:
Frozen Triangle will live up to its name. 3 boot camps, run nine miles. (There’s also a rucking option, which is less frozen, but still a triangle).
Prayers for YHC’s friend Becca. Glioblastoma. 53. She’s a good human.
One rucker who has been posting and two runners who were breaking their hibernation journeyed into Rutland and surrounding neighborhoods hoping to find Dunkin.
The Routes
The runners when along mostly snow and ice free roads in Rutland, Cool Spring Forest, Cool Spring North, and the Bojangles loop for a very careful 4.5 miles. The rucker was spotted going back and forth along Combs Drive and later claimed that he did find Dunkin.
COP – Numberarama, Name-O-Rama,Yard Sale took us out.
NMS
The runners of DaVille have returned after a hiatus due to the snow/ice kept them away. BAM! and YHC convinced each other that it would be safe for a jog. As it turns out, the conditions were great with only a few icy spots. With the upcoming forecast, it looks like we will be able to try this again in the near future.
No announcements for today.
Gotta Run!
Phonics
After sliding down Mt. Chaplain twice in the past two weeks and narrowly avoiding becoming an orthopedic case study, YHC decided to keep everyone safely grounded—by strapping PAX to cinder blocks instead. Thus was born a Super Bowl themed beatdown, powered by past halftime show artists and fueled by irresponsible amounts of concrete. Inspiration was pulled from the conveyor belt / gauntlet suffering perfected by Crabgrass and the brothers of SOS.
The Thang:
Warmerama: Mosey around bus loop,
Side Straddle Hops
Don Quixotes
Imperial Squat Walkers
Ukrainian Soldiers
Alabama Prom Dates
LBCs
COP 1: Indigenous people’s conveyor belt – Pax seated on six, 3 cinder blocks circulating down line passing it to the next man. when not holding a block- american hammers.
COP 2: Cinder Block Gauntlet Relay
4 cinder blocks lined up in two rows. twenty total flags were used.
Pax divided into two teams. One pax enters gauntlet at a time, with 5 burpee entry fee. at each block, 10 curls, 10 rows, 10 merkins and 10 skull crushers, run to parking lot and back. when they return, place flag in the bucket and tag next man. First team to place all flags in the bucket wins. Winning team calls 30 count of exercise to losing team.
COP 3: 11s
11s using block squat thrusters and block presses
Announcements: Frozen Triangle Saturday February 7, 6 am at Dogpile. Growruck September 25-27
17 Strong christened the bus loop in anticipation of GHS reopening today. Here is how it went down:
Great to see so many from the PAX out this morning. Solid work from the robust crowd that was definitely there for the coffee.
Frozen Triangle this weekend. Lunch next Tuesday at Firehouse Subs.
Continued prayers for those looking for work. God is good all of the time!
Attila
Q planted the shovel into handy ice mound on the South side of the AO. PAX rolled in, some on time, others LIFO. Variable movements. No reps called in cadence. Eventually a disclaimer and stretching. Implements of Woe conveniently planted adjacent to the Q’s truck – 50# ruck (thx Snip), 40# ruck, 30# ruck, 30#KB, and the mobile pull-up station. PAX moved between completing OYO reps (modify to whatever, however, just keep moving) with various other movement breaks and a DORA to eat time and break from the Woe. Temps dropping. Steaming HIM’s forged in pain and endurance. Deeply good to have Figo back in the mix. Gratitude shared and a perspective that sometimes a closed door is God’s loving way to show us the path He wants us to go. He is good all the time. Yours AYE! ~DTH
COT:
Announcements (SEE SLACK!)