YHC wasn’t sure he was going to make it out this morning, due to feeling less than optimal, but escaped the fartsack and was a LIFO to his own Q. Lucky for YHC, only one other person showed up, 8 Ball, and YHC was able to catch up to him during one of the loops in our route. Lots of good conversation–it’s always great to have a chance to get to know our F3 brothers just a little bit more. YHC and 8 Ball rucked a little over 3 miles in a steady rain.
As usual I have No Idea what I’m doing.
In anticipation of some winter precipitation, a PAX of 12 assembled for Saturday’s GridIron offering. Vehicles were still being parked as we began with 25 SSHs, 15 IWs, 15 DQs, 15 x Russian Soldiers, 10 Merkins, 25 LBCs, and 10 Arm Circles (big only, forward then reverse).
Mosey to the playground for Jerkins. Working in groups of three, start with 6 reps and work down to one with 15 LBCs in between sets. Move back up the hill to the parking lot and spread out in the parking spaces for 15 Merkins followed by 15 LBCs. Move counterclockwise to an adjacent parking space for 14 Merkins and 15 LBCs. Continue to shift and reduce Merkin reps until done.
Jog in the direction of the school with designated lead guy counting 30 two-count paces and then hitting the ground for 15 LBCs – following PAX members hit the ground behind him. Rotate through a couple of leads until we reach the edge of the bus shelter. Split PAX into two groups. One group of six completes 6 Burpees followed by 15 LBCs. The other group moves to the school wall for 12 Donkey Kicks followed by 15 LBCS. The groups shift stations and complete the other exercise. Repeat for 5 rounds.
Saunter beyond the bus loop to the hill heading down to the ball fields. Facing uphill, Crawl Bear down and Bear Crawl back up and complete 15 LBCs. Facing uphill again, Crab Walk (feet uphill) down the hill and back up again and complete 15 more LBCs.
Gather in groups of three once again from which one guy runs 30 two-count paces and drops for another LBC round while the others are in Plank and watching. Remaining PAX members mosey to the drop spot and complete the same. Rotate through until all have led a round.
COT and Earthworm took us out just as sleet and rain began to fall. Few announcements under these conditions and conversations were reserved for coffee at Einstein’s Bagels after.
Enjoyed the morning guys. Nice work. Good seeking Quest, Tater, and Touchma as regulars. Cheetah has been steady, too. Great, also, having Earthworm and Cecil healthy again. Of course there’s love for you other guys, too. What did I miss?
Two posted, between rain showers, for the most recent Punisher offering.
COP in the mulch bed near the school parking lot with 25 x Invisible Jump Ropes, 15 each of IWs, DQs, and Helicopters, and Arm Circles. Mosey around to a couple of dry spots in the bus loop for a ready-made workout involving a Deck of Death. Suits were Merkins, Squats, Box Cutters, and Single Count Mountain Climbers and reps per card number then 15 for Jack, 20 for Queen, 25 for King, and 30 for Ace. Jokers stayed in the deck and meant 5 Burpees.
Resume mosey to the playground for 5s starting with 4 Swing Jerkins and 1 Swing Jackknife. Four rounds total adjusting by one rep each round. Shift to a nearby bench for 5 rounds of 10 Dips and 10 Bench Kicks. Move to a concrete pad near the school for some LBC variations and some stretching.
Mosey back to the parking lot for COT. Nice work Krü.
4 RiverRun veterans and 1 FNG hit the cold wet roads of northwestern Chesterfield County for a few miles of early morning fun. No Q on the sheet and no one feeling extra creative this morning so, as Wedding Singer would call it, the OG route it is. Into Tarrington, Ashwell loop up the hill and around the school for about 5 miles. Lugnut hit his 4, and the rest of us including the FNG, Orange Crush, pushed up the hills for 5.
Doozy is itching to do the rollercoaster again but was hesitant to mention it this morning. YHC has been thinking about new routes, hill repeats and/or speed work. There will be some variety at River Run soon, but not today.
Welcome Orange Crush, those hills are not easy and even tougher on day 1.
On the 140th year since Washington’s Birthday was made a Federal holiday, 10 brave men (at the minimum, all of them Vice Presidential caliber) took the field at Hoedown.
Observing mid-30s temps and a waning drizzle, the clouds parted, and off we went into 70 & sunny weather..
Fun Facts from YHC:
…today’s workout paid some respect to Feb. 22nd (new calendar) and the 11th (old calendar).
COP:
*New exercise, the Hatchet, aka Jack Merkins
Plank jack followed by a Merkin. Repeat
(named for GW’s cherry tree transgression, which has since been determined to be #fakenews)
Run North on Forest, West on Spottswood, bear left onto Silverspring, to lot behind 3rd Church.
Bear Crawl 1-2-3 (Dora’s obnoxious neighbor who stays up late partying)
Grab a ‘running mate’ (aka partner) and alternate bear crawl across the parking lot while the non-crawler is completing:
This led to some fun discussions of which partner would be running at the top of the ticket, and who would be the Veep.. Feel free to post results in comments.
10 count courtesy of DTH
Back to Last: Run to the END of the Tuckahoe blacktop, then back to last. Repeat until entire PAX is present.
C2C (Corner 2 Corner), Gregorian calendar edition: Washington’s bday, 11th or 22nd?
Back to flag
On to the best part of the workout (numberama, nameorama)
Announcements:
Prayer
NMS:
I am incredibly thankful for this group.
Started a journey late summer to figure out a workout routine before baby #3 arrived, and here we are. Grateful to Don Draper for telling me about F3.
This group means more to me than I can express. Forged new friendships and have been encouraged and challenged (by both the PAX and myself) to build new disciplines in my life.
Thank you to all who encouraged me to VQ.
As I mentioned in prayer, make sure we are leaning on each other for encouragement / prayer when we have a need or are struggling with something.
With that, Second Bell rings and Greenbow heads out to go catch baby boy #3.
I hope this works – seems the page has changed – Anyway here we go …
3 studs posted this rainy Monday morning and here is how it went down.
Warm up : SSH’s Helicopters, Windmills, IW’s
Three Sets : 10 derkins – run up steps – 10 V’Up’s – 15 incline merkins – run steps 15 WWII’s – 20 dips run steps – 20 Flutter Kicks.
Three Sets : 10 Boulder curls – 10 crabcakes. 10 Boulder overhead press – 10 Boulder squats – 10 Boulder bench press – 10 Boulder WWII’s.
Playground : 5 pull ups – 5 merkins – 1- swing planks – repeat 3 times.
Tennis Courts : Lunge across – 10 Donkey Kicks – Lunge back – repeat with Karaoke – High Knees – butt kickers – bear crawls – polar bears and finish with a suicide.
Mary : Cross leg lifts and LBC’s.
The scoop : The rain held off for the most part so it was a nice cool morning. Glad to have Vinny and Sippy join me – thanks for letting me lead guys – way to push. Thanks to Sippy for taking us out. F3 shirts on the way see Dr. T.
See y’all in the gloom…
Five Ruckers, two runners, and a sweet dog named Sally met at the trail head but didn’t hit the trails. Furley and Saab ran (first time YHC has ever seen that guy in a shirt – it was a tiger face tank top – sweet). Not sure how far they went but The Ruckers went south, down Riverside, 10 merkins at TPot, simulated casualty situation with Sally across the bridge, over to Browns, then to and around Belle, access road back to Nickel Bridge 8.4 for most 9.2 for TYA who was doing extra credit.
Sign up for the growruck
Healing Place doing 3 miles next Saturday
Greenbow VQ at Hoedown tomorrow
28 Time-traveler PAX ventured back 30 years (and even futher) to celebrate the classic cinema of Bill & Ted and manage in a beatdown along the way. We did:
COP: SSH, Don Qs, Merkins, LBCs, Scorpion Kics. Head to other circle for:
Strange Things are afoot at the Circle K: 69 Burpees broken up into 3 sets of 23. Head down to Amphitheater to pick up first time traveler: Socrates by doing 4 Box Jumps and 10 V-Ups each step to the top.
Mosey to the Waterloo bowl for some Napoleons ladder. 5 times run hill then 18 Merkins. Then 30 Decline WW-II Situps.
Head down to the Iron Maiden – Travel to 15th century England and complete 3 sets of: 5 Pull-Ups and 10 Dips. Then head back to field to pick up remaining characters: Freund (Hardywood) APDs, Gengis Khan (Handshake) 30 HRMs, Joan of Arc (Opus) 30 Smurf Jacks, then finish with Lincoln (EF Hutton) 30 Monkey Humpers.
Back to Flag, YHC took us out.
NMS – YHC had been wanting to spring another Theme Q for a while and then a conversation with Sippy Cup while rucking a few weeks ago reminded me of this film YHC loved as a kid. A quick check found out Bill & Ted debuted 30 years ago this weekend.
The 69 Burpees was what the PAX came out for and everyone knocked it out easily. The Socrates (SO-crates) 4 -10 took a while but the real fun was the WWII on the hill. Lots of dizziness and a few PAX flipped over.
Hardywood made YHC proud by nailing the exercise choice for Freund of APDs. Then Handsake upped it with 30 HRMs, ouch. EF Hutton and Opus chose wisely for their called upon exercises.
Kubota in doing research on YHCs hints for this Q found out several other classic movies came out this month 30 years ago, Major League, etc. Reminder a theme Q only requires some minor creativity and willingness to look potentially foolish. Thanks as always for undulging YHC, and remember to do as Bill & Ted say: Be Excellent to each other!
12 Davillians including one FNG arrived on a warm Friday morning ready for another beatdown
This how it went down
Slaughter Start – 5 Burpee OYO
YHC (with some help from Rounders) had everyone park on the side so we could complete the first ever parking lot tracers at The Creek
COP (ALL IC) – SSH, Hillbillies, DQ, Merkins, LBC’s, Gas Pump, Arm Circles
Insane Four Corners – Start a first corner with 5 reps of an exercise + 1 Burpee then add 5 reps and 1 burpee at the next corner. Rinse and Repeat till we reached 50 reps + 10 Burpees. Exercises were as follows:
PAX started back down with 45 reps + 9 Burpees. YHC called audible at 35 reps + 7 Burpees due to time
Head back to the area where the tracers were completed
Bear & Block – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the between your knees or feet. Reach between your legs and pull the Block across the parking lot passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the parking lot to the light pole.
Numberama, Namerama, and Announcements. Wild Thing took us out
YHC tried to keep things simple but tough today. Rounders smoked the PAX during the Four Corners, Wild Thing was crushes it as well and the rest of the PAX was not far behind
Welcome to Gigawatts! He got his name as he works for Dominion Energy
Backblast title comes from the fact that around 5:27 YHC and a few others noticed that Opus was not present. The Carpenter noted he went to see the “Waitress last night (which for those that don’t know that a Broadway musical currently showing here in Richmond). Mudface thought he heard he was with waitress last night. Miss you this morning Opus!
Fifteen of F3RVA’s finest descended on Twin Team this morning for a Tobit beatdown. Here’s what went down:
Short mosey to the cul-de-sac behind Bettie Weaver.
COP: SSHs, DQs, Helicopters, Arm Circles (x40 forward and x2 reverse), LBCs, Merkins, can’t remember anything else
Quick mosey to blacktop.
Deconstructed Burpees: This one is always a crowd pleaser.
10 Squats, 10 Leg Thrusts, 10 Merkins, 10 Leg Thrusts, 10 Jump Squats (in that order) is one round.
Repeato for 9, 8, 7, 6, …, 1.
Mosey to gravel/dirt track and partner up for B.O.M.B.S.
Like a Dora, one partner performs an exercise while the other runs a lap around the track and then switch. Exercises were
50 Burpees
100 Overhead Presses
150 Merkins
200 Big boy sit-ups
250 Squats
Plank-o-rama for the six.
Mosey back to the flag.
Merkin Ring of Fire
Two Minutes of Mary: Flutter Kicks x 20, American Hammers x 20
Numbers, Names, Announcements, Dr. Tryhard took us out.
Announcements:
Breaking Bread this Sunday…see Slurpee.
One of Hardywood’s talented 2.0’s wrote a book and a book signing will take place this evening at Crossroads on Forest Hill (was it 5:30-7?…someone feel free to chime in with the time).
NMS: YHC rolled up to Twin Team this AM with 5 minutes to spare and found a long row of headlights in his face. It’s great to see the big numbers continue at Twin Team. Feels like just yesterday when a PAX of five was the norm. Keep it up fellas!
The 40 arm circles during COP were in honor of DK, who gave us 60 at Timberwolf yesterday. YHC had intended to go as high as 80…but got seriously bored.
The silence during the Deconstructed Burpees was deafening. YHC will take the lack of mumble chatter as a compliment. The PAX totally crushed it though…and left YHC wondering if he had added some extra steps to his own routine.
The “track” behind Bettie Weaver was both “rutty” and “bumpy” and YHC seriously apologizes for dragging the PAX over to that danger zone.
YHC had also planned for some fun hill climbing exercises (there’s just never enough time to get it all done), but with time running out, a mosey back to the flag for ring of fire was called.
It should come as no shock that YHC was not blessed with the gift of gab. But, even if the words aren’t said often enough, this brotherhood is appreciated more than YHC can express. It’s an honor and privilege to lead.
Take your love out into the world gentlemen! Have a great Friday!
Peace…I’m out!