F3’s New Kent originals emerged from the gloom for a glorious OTB beatdown!
Warmarama – Do some parking lot stretching, mosey and get on the field for YHCs march of pain. Mosey.
Bleacher Creatures – perform 5 reps of the following: Dips, Incline Merkins and creature crawl into 5 Derkins. Do at all 6 Bleachers. Mosey.
Stop by the batting cages – each PAX takes a fence panel wall sit at 10 seconds, the PAX in the back moves to the following panel ahead while PAX 2 counts to 10. Continue until running out of fence. Mosey.
PAX takes turns performing 3 slow pull-ups for 5 sets. Mosey the trail
Trail sign mosey for a half mile. 10 reps at every post. 3 posts of of V Crunches, 3 Posts of WWIIs, 3 Posts of Copperhead Squats.
“Finish Him!” – 11’s – Mike Tyson’s / Burpees
Thanks for joining YHC on this OTB journey this gloom Choo Choo. I hope you had as much fun as I did.
6 Boot campers and two walkers merged at the West End’s earliest AO to see what this rusty Q had in the hopper. Nerves were high for YHC’ s first Q in 15+ months. As the clock hit 5am, the PAX shot (or walked) off into the Gloom.
Mosey around the church, burpee buy ins at each of the speed bumps, through the parking lot and back to the front of the church for an open air COP. The PAX was lively, they struggled with their counting, something that definitely gave this son of accountant some unease. Quick COP of Imperial Walkers, DQs, Soldiers, arm circles and reverso then a quick mosey back to the parking lot.
Creative 4 Corners
A very creative version of compounding 4 corners of consisting of 10 hand release merkins, 20 jump squats, 30 reverse crunches, 40 money humpers. YHC was the six… mosey to the triangle and Henrico County’s most exclusive park on Ridge Rd.
Triple Check
Pace car runs to River and Ridge intersection and back
mountain climbers and box cutters to round out the exercises
mosey to Ridge and Ross
Catch Me if You Can
rounds of bear crawls and merkins
jump squats and broad jumps
mountain climbers and lunges
repeato to the triangle.
back to the flag for some mobility and 3 minutes of Mary
Numberama, Namerama, YHC took us out
See slack for the full details
Jan 24th – Pigskin led The Bridge
Superbowl Saturday – The Frozen Triangle
Two years ago, while I was shuffling between supporting my M at her weekly Prenatal Appointment and jumping to a coffee with a broker friend, for some reason I went home to re-charge and reset before my third round of caffeine that morning. Something just told me to be home.
I needed to be home for what came through the phone lines around 9:30 that morning. I received the call you never can plan for from my little brother. He shared the shocking and heartbreaking news of Dad passing earlier that morning doing something he loved: working out. In the two years since, not a day goes by that I wonder how I’ll ever get past losing my North Star. You can read about this awesome guy here: https://f3rva.org/2024/05/01/happy-64th-dad/
Dad shows up in ways every day. Sometimes it’s my son’s belly laugh, other times, an expected blessing. This morning he picked the first song on Shuffle as YHC drove to First Watch…. one of his faves and fitting for a pre-5am Wednesday morning
To say the last couple of years have been a rollercoaster of highs and lows would be an understatement. Nothing can ever prepare you for heartbreak, overseeing your parent’s affairs, all while trying to grow a business and make sure you’re being the better than best dad and husband.
Fortunately, the last couple of months I’ve started to shift over from treading water to swimming again. Searching for that North Star no longer became my journey, becoming that North Star became my purpose. I shared a couple years ago that it was my turn to own the next 64 years, taking the torch from my North Star. 2 years later, I’m encouraged I’m getting closer that promise.
Thanks for letting me lead and share today. Enjoyed it! SYITG
Guess I’ll write this backblast, hopefully Draper doesn’t as well.
A non-Salisbury route was selected to change things up, Bullseye recommended the mines and YHC offered up an old Off the Books route down Coalfield, Draper helped on the finer details. Down Coalfield, dropped into The Grove over to the cut through to Midlothian Mines, around the lake and up Mount Midlo home. Total a little over 4 miles.
Good conversation was had. Three Stooges title, which I’m sure has been used before, came as car stopped to enter a parking lot, waiting for us to cross, and we couldn’t have handled much worse trying to avoid a collision with the car and ourselves. It was comical.
The normal crowd of two showed up today for our normal Wednesday ruck in the neighborhood. Today’s conversation started with Matlock’s unruly dishwasher, followed by appliance woes in general, how working for Amazon is a get rich quick scheme but how it’s also just a terrible company to work for.
YHC had no real plan for the morning because I thought I would be solo but then a different car appears from out of the Gloom and Purple Rain emerges.
Mosey to door 1 for COP, while trying to remember the name of an exercise (Imperial Walkers) YHC decided the doors was always a crowd pleaser
Starting at door 1 we alternated LBC’s and American Hammers by door 33 we had abs of steel so it was decided that what goes up must come down so reverso 33 to 1 with Squats and single count lunges. At door 20 on the way up we did 40 because of the A and B doors (IYKYK) and on the way down we did 20 Merkins and 20 LBCs.
We made it back to door 8 but ran out of time and had to head BTTF
Numbers / Names Purple Rain took us out
NMS: That was harder than it looked, my abs are screaming. Thanks Purple Rain for joining YHC this morning, that probably wouldn’t have gotten done if you were not there.
I am outside a hotel in Florida and he is not here. I run up and down Fort Lauderdale Beach Blvd and can’t find him. I also have some older lady stop me and ask “you look like someone who reads books about WWII history”.
Is that an insult or a pickup line? And just like Las Vegas in the good old days, she hands me a card. But this time it hypes up her book “The Navigators Letter” and not a strip club. Preorders available now as jancressdondi.com. I am able to navigate back to the hotel and will head back to RVA tonight.
11 gloom studs tackled an off-trail adventure this morning that was perfectly suited for our favorite boy scout Doner Kebab, but perhaps the joke about ruck pull-ups thwarted his attendance. The all new 2.7 mile route (see pic on Slack) redefined the “outer loop” of Larus Park and started with a tiny jaunt trespassing around the Sabot School grounds, then back onto the North end of the park trail system, and then followed along Chippenham with quite a few steep decents, creek crossings, and incline bear crawls up steep leafy slopes. Akin to a gaggle of boy scouts on their first woods adventure, the PAX were in high spirits to conquer these little challenges, and in honor of our Credo dutifully completed squats (or other reps) for the SIX on many an occasion. TClaps to Sable and Doublemint bringing in the SIX. Been a LONG time since we enjoyed Doublemint’s fine company, and was also great to have his 2.0 Spinal Tap with us before he heads back to Colorado State this weekend. The PAX completed the Larus loop via off-trail woods between a couple houses and a small development, regrouped at Sneeds Nursery, then a final jaunt on trail back through to Trader Joes. COT included prayer for LWoods paralegal who lost her father yesterday, and for YHC’s church friend battling depression/suicide. Dealer and YHC decided ruck-wearing pull-ups would be a solid CSAUP challenge, and Snip, Sable, Bromance and L Woods joined the pull-up fun. YHC proudly completed two chin-ups carrying 40 pounds, but foresees great gains with a full year of pull-up strength training. The mobile pull-up station attached to YHC’s truck now proudly sports the numbers 1-26 on one 2×4 and 27-52 on the other, with those PAX completing the 2026 pull-up challenge able to sign the boards next to each week/number they complete. You versus you. GET SOME, AYE!!! Yours, DTH
Bam took off to get his 4 mile run in as he had to get to a meeting early in the morning. Remaining group rucked 3.1 miles going to the bottom of Giles and returning to flag.
Great conversation and workout as we walked a fast pace.
Numberama, namerama, No Idea took us out in prayer.
Great workout this morning gents, see you in the gloom…Cheers…CB!
YHC showed up for Monday’s workout and Yardsale was making his way in for the workout…just to this am so here is what went down.
COP
Mosey to East Entrance to AHS and 20 SSH, 10 4ct helicopters, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Alabama prom dates, Figure 4 left leg 20 reps, right leg 20 reps. 10 Reverse scorpion.
THANG
YHC had 2 jump ropes(JR). Bro Code today. 50 reps JR – Lunge to lot and lunge back. repeato 2 times. TC #1, Next 50 reps JR, bernie saunders to curb and slow mosey back. Repeato 2 more times for TC #2. Next 50 reps JR, then wall sit for 30 seconds, repeato 2 more times for TC #3. Broken rope…so we mosey to curb. for 11’s – 10 calf raises, bear crawl to opposite curb 1 – merkin, walk back 9 calf raises, bear crawl to opposite curb 2 merkins…repeato until 1 calf raise, bear crawl to 10 merkins.
COT
Mosey back to flag, stretch for 2 minutes. numberama and namerama. Yardsale took us out in prayer.
Great workout…soo you in the gloom soon…Cheers…CB!
