Another day, another non-backblast here on The Strand. Instead of explaining that it was hot and gross and how great the PAX was. YHC is trying to swim upstream against Eclipse Insantity so a gifted Weinke from Friday’s Blackbeard must suffice.
@F3Richmond hey since we are "Stranded" again with no BB here's yesterday's Coupon Workout Weinke from #Blackbeard 😉 pic.twitter.com/MXjNAxZxDZ
— Brian Bassett (@Brian_Bassett) August 19, 2017
The AO was calm
Like just before hurricane
No Big Blue in sight
An elite seven
Running a route forty-two
The one Marv prefers
East on Monument
Back to the AO
The routing for most
Swiper got rolling
Crossed county lines with Scrappy
Followers beware!
Upchuck’s Announcements
Just one year ’til golf event
Takers anyone?
13 regulars and one Richmonder (repping his WDog shirt) posted in the gloom for Blackbeard’s Revenge. Here’s how it went down in 80 degree heat and 89% humidity.
Since it might be that Cheezy Biscuit — the Q at Blackbeard at F3GrandStrand on Thursday — had such a good birthday (and birthday Q) it might be that the Thursday backblast for Blackbeard is MIA in all the tomfoolery. Knowing that any good F3er never leaves anyone behind, YHC’s muggy and sweaty descriptions will have to suffice to make sure we’re on the right side of Corporate. Let’s face facts fellas … Corporate’s Big Data initiative is a cruel, Cruel, CRUEL mistress.
Slaughter start
COP – Super Rapid SSHs (31), IW, Merkins (31), arm circles, reverso ACs, other stuff. Lots of sand.
Mosey around the AO and back to the baseball field for Burpee Diamond. 10 burpees at 1st base, 10 burpees at second, 10 burpees at third, 1 burpee (for a total of 31) at home. Lots of sand. Lots of sweating.
Baseball diamond for Four Corners Escalator. Run around the diamond stopping at each base for 10, 10, 10 & 1 for a total of 31 of each exercise (Cheezy’s new age – HATE!) adding a new exercise to the count each time around for arms, core and legs. Lots of sand. Lots of sweating. Lots of howling.
Arms: 1: Merkins, 2: Carolina Drydocks, 3: Newton’s Cradle
Core: 1: LBCs, 2: Crunchy Frogs, 3: ???
Legs: 1: Squats, 2: Lunges, 3: Leg Lifts
Lots of sand. Lots of sweating. Lots of howling. GOOD GRIEF WHY AM I STEAMING IN 84 DEGREE HEAT AND 90% HUMIDITY??
Mosey back to the flag for some final exercises & Mary.
Numberama, Name-a-rama, Announcements, a birthday cake for Cheezy, and someone took us out.
NMS
It’s HOT here. Hot and humid. Hot and humid and super sandy. While the sand doesn’t really matter (although Anakin disagrees), the heat and humidity adds a whole other element to the workout that YHC has not been used to, even in Richmond.
While Myrtle Beach is not this New York boy’s **ahem** preferred beach vacation destination, the PAX of F3 Grand Strand are just as solid as our Richmond brothers and have made a trip to the Redneck Riviera with YHC’s in laws immensely more tolerable. Meeting folks like OneCall, Spinal Tap, Say What?, Bidet, Bob the Builder, the aforementioned Cheezy and the unstoppable 69 year old (AND GOING STRONG!) Papa Smurf has made for a fantastic week.
Should your travels take you to the Strand, be sure not to miss out on the fun of this F3 Group!
@F3GrandStrand 14 pax come out to celebrate YHC's Birthday! At #Blackbeard! #31 #ISI #Brotherhood pic.twitter.com/fqnGN92Ulb
— miguelchajon (@miguelchajon1) August 17, 2017
15 men were drawn to New Highland Baptist Church this humid morning for a workout to end the week. After a 2 month break from being the QIC, YHC slept little and dreamed big for today’s beatdown. This is what occurred.
Mosey around the church to the COP.
COP:
The Thang:
Mosey to picnic tables.
3. Triple Check – Inverted APD with dip, Freddie Mercuries, run to road and back. Do this 3 times.
4. Stay in group of 3 for triple sprints Two people stay on one side of field while other person is about 50 yards away. Person #1 sprints to other side and does 5 burpees. Once the first person gets to other side, the person on that side sprints back. This continues until everybody has done 4 sprints. When group finishes, bear crawl to middle.
5. Circle up in plank position for modified Plankarama
Mosey back to VF for COT – Numberama, Namearama, Mudface took us out
NMS
Although it has only been 2 months since YHC has Qed, it appeared that a good amount of rust had built up in that time. This was also YHC’s VQ at the Creek. When we left at 5:30 AM to mosey around the church, we had 9 PAX members. By the end of the COP, we were up to 15. About 1/2 way through the COP, Spit and Yardsale joined us. It was obvious that Spit is not used to being late. He said he got up at 5:16 and lives at least 10 minutes from the AO. He looked like he just did that drive in about 5 minutes.
After the COP, we did one round of exercises around the church which involved running. For the 2nd trip around the church, YHC made it clear that the PAX would lunge. As soon as YHC said exercise, YHC started running. All PAX members caught this and asked if it is more important to follow the Qs directions or copy what the Q is doing. That mistake knocked a little rust off of YHC. The rest was removed during the Triple Sprints and attempting to give directions for that. Luckily, several of the PAX members had done this before and knew the basic concept of it. One thing that YHC loves about F3 is that the PAX will do exactly what he says. The problem is that sometimes YHC says one thing but means another. In this case, YHC meant to run to the electrical pole, not the light post which was much farther away. After the corrected instructions were given, the PAX did a fine job completing the Triple Sprints as well as all of the challenges today.
Great seeing Rounders today! YHC had not seen him in several years. He seems to be a natural at everything we did today. Well done as well to the five 2.0s in attendance today.
Thank you F3 RVA for your support of the ReeseStrong 5K! It is humbling that in the little time YHC has been a member of F3 Nation, so many F3 Nation members from RVA and Hampton Roads are participating or volunteering and are promoting my event. F3 RVA will have the biggest team on September 16 and it is not going to be close. Thank you as well Circle K for organizing and hosting Crabfest to follow the ReeseStrong 5K.
Announcements:
ReeseStrong 5K – Saturday, September 16 – F3 RVA team is still the largest team. Kid’s runs start at 8:30 am, 5K starts at 9 am, Crabfest at Circle K’s house starts at 11 am. To sign up for 5K the Hard Way, see Lab Rat. F3 members are not required to do it the hard way. You can run it or walk it as well. Spectators and volunteers are also needed.
F3 RVA Convergence – September 30 at Gridiron. The main event is at 7 am. There is also a bonus bootcamp at 6 am. To see the Preblast, click here.
Mudface and No Idea are recruiting for assistance with Y Guides. See one of them if you are available to help.
Phonics Out!
7 faithful boot campers and 1 rogue runner posted for an empty Q sheet TwinTeam beat down. As everyone rolled in no one claimed the Q so YHC took over and the fun began.
THANG
Mosey to the bus loop turnaround for warm up of SSH, Helicopters, Imperial walkers, alternating shoulder taps, FK and hand release merkins.
Mosey to the hill beside the school for Jacobs ladder. 1 burpee at the top, 1 merkin at the bottom, repeats to 7. Across the field for pole smoker Indian run x3.
To the track for a Miracle Mile. 25 merkins run a lap, 25 squats – lap, 25 plank jacks – lap, 25 freddie mercuries – lap. Mosey to the pull up bars. 5 pull ups, run to sidewalk 10 box cutters, repeat, add 10 monkey humpers. Mosey back stopping for a quick bear crawl across part of the field. Mary and ring of fire.
COT
At 0528 it was Tobit, YHC and the 2 2nd timers, the other 4 rolled in with little time to spare. YHC was hoping someone signed up to Q but it stayed blank overnight so YHC took the lead. Great to see Reservoir and Jenny Craig out for a second post this week. Hope Reservoir’s back is doing alright, he smartly modified the Miracle Mile to reduce the pain. When YHC told everyone to ‘grab a pole’ and Reservoir proclaimed “Not the first time I’ve heard that”. We appreciate the candor but we don’t need all the secrets of your personal life, at least not week 1. Jenny Craig crushed the Jacobs ladder and told YHC that F3 should help him mix it up with his football playing teens at practice. Mr. Roper continues to roll strong in crocs and has developed an innate ability to tune out Honeymoon’s EHing for him to take a Q. He’ll come around soon enough. Honeymoon reluctantly gets Big data credit for posting but running since it is BRR season. We may need a corporate ruling on whether that will fly after BRR.
YHC threw in some running as encouragement for those on the #runningsucks bandwagon to sign up for a Q. Tobit is not in that crowd he seemed to especially love the Miracle Mile, running away from the PAX. We’re going to have some fun with his Qs coming up. The Miracle Mile was an on the fly activity this morning but will certainly make a comeback, maybe with varying reps It was a pleasure to introduce some of the more awkward looking exercises to the 2 newer PAX. Box cutters, Monkey Humpers, Rosalitas and APDs are all spectator favorites I am sure, I cannot confirm since I am usually a doer not an observer.
A pleasure to lead this group of men as we head into the weekend. As mentioned in the COT, here is a link to the suggested reading from our brothers in Charlottesville. https://backblasts.f3rva.org/2017/08/16/darkness-cannot-drive-out-darkness-only-light-can-do-that/
Announcements
17 Studs emerged from the fartsack into the gloom for a morning beatdown.
The Thang:
Mosey to other side of parking lot for COP. SSH x 28, LBC x20, Superman (thanks to Saab), Don Quixote x 10. Mosey to curb (5 feet). Curb crawls ascending and descending to 9. Labradors with merkins, copper head squats, side straddle hops, and WWII setups, Lindsays with dips (your welcome Hardwood) and LT. Dan’s. Mosey back to the flag (15 feet) for 3 minutes of mary, flutter kicks x28, rosalitas x 20 and american hammers x 15. COT and out.
NMM:
YHC had two plans today. One with a lot of running, the other with no running at all. In the end, we chose the one with no running at all. My guess is that we had less than a 1/10 of a mile today. A very Saab friendly workout. Some were happy about the lack of running, others not so much. One PAX member who was disappointed with the lack of running opted to run his own workout and went for a run while the rest of us stayed with the ground and pound.
DK tried to pay YHC back for his last Q. When I started the initial COP, DK began a conversation with me . In my humble opinion, I did a great job or keeping cadence and having the conversation. Lots of mumble chatter from the PAX today. Hardywood particularly liked the dips on the curb. Not a ton of good feedback for the curb crawls. Given the negative feedback, I decided to repeat the 9 on the way out up and on the way back down.
PAX was also not too happy doing the COP in the parking lot. Since they liked the parking lot so much, I decided to do an early morning superman….a real crowd pleaser.
Reese Strong Sept 16th
Hardwood taking a clown car to Charlottesville on Saturday.
TYA OUT
A PAX of six posted in the sticky gloom for this morning’s offering of Circus Maximus. YHC spent yesterday riding 8 hours for a 1 hour event, but noticed the Q slot was empty as of early last night so I’d thought through a workout idea but neglected to sign up last night. Johnsonville, acting much more responsibly, signed up late last night to Q, but conceded the Q to YHC after a brief discussion in the shiny new Mills Godwin parking lot. Thank you Jville.
Other CM regulars emerged from their vehicles, including Earthworm (not sporting an F3 shirt) and Attila (sounding ready for the new work gig to start on Monday). Loose Goose arrived next – glad to see him at the Circus. Flip Phone parked the car just as the first exercise was called.
We circled up, with our kettlebells, around parking space #160 and started in with Imaginary Jump Ropes x 36 (allowing time for Flip Phone to make it to the circle), Don Quixotes x 12, Imperial Walkers x 12, Russian Soldiers x 12, Arm Circles x 18 – forward and back.
Starting in the same spot, initiate AMRAP sequence completing Kettlebell Swings x 12, Situps with Presses x 12, Burpees x 6, and, moving to the school wall, Donkey Kicks x 12. Repeat OYO for 12 minutes.
Stroll, kettlebell free, to parking space x144 for LBCs x 144.
Back to the weights for another AMRAP sequence with Kettlebell Snatch x 6 per side, Halos x 6 clockwise and counterclockwise, Hammer-Style Two-Handed Curls x 12, and 12 Second Kettlebell Hold from People’s Chair position. Repeat OYO for 9 minutes.
Stroll, again weight free, to parking space x144 for Alabama Prom Dates x 144.
Once again, to the weights for Lawnmower Pulls x 6 each side, Pullovers x 6, and Skull Splitters x 6. Complete three rounds taking about 4 minutes. Finish with a couple of minutes of stretches.
COT – numbers and names and announcements and Earthworm took us out. Nice job fellas.
Announcements – 1) Convergence on September 30th – workouts starting at 6 and 7 AM – show for part or all – Q responsibilities to be shared by F3 Richmond geographic groups, dividing the time in quarters; 2) ReeseStrong 5K on September 16th – price increase August 19th, so sign up soon – followed by F3 RVA Crab Fest at Circle K’s house; and 3) BRR September 8th and 9th – there may be some running slots available.
Gents, I have the Q for the upcoming Breaking Bread 2nd/3rd F opportunity on Sunday, August 27 from 5:15 until about 7:30 p.m. at The Daily Planet (180 East Belt Boulevard, Richmond, VA 23234). We will be preparing and serving dinner to patients recovering from illness or injury or surgery in the Medical Respite Program.
I’m looking for 3-4 volunteers to attend with me and help out. Let me know if you plan to bring your 2.0. They recommend that any 2.0s be at least 10 years old and they ask that we not bring more than 10 people total.
I will plan the menu and take care of the main protein and would be looking for folks to chip in with bread, salad, dessert, drinks (lemonade or ice tea are the two options the program has given us).
We will serve the residents, eat with them and then join them for an activity (Bingo or something like that) until 7:30.
Please respond in the comment or contact me – 804-687-0120 or mgoldman@hunton.com if you are able to help out.
Thanks!
Gumbo
Seventeen brave warriors made the trip south to the opening of the new SOJ AO. With the opening of a new AO, Sparky was elected by the New Market Crew to take it as his Virgin Q, and he was certainly up to the challenge! Once the garbage truck cleared and McRib could safely park, the PAX headed out into the darkness of Timberwolf!
The Thang-
COP –
SSH x 10
Jump Squats – 10
Lunge Stretches
DQ x 10
Grab a sand Bag and Mosey
Tabata Circle on Track- 6 exercises. 20 Seconds on, 10 off, 8 Rounds at each Station
Station 1 – Medicine Ball Slam
Station 2 – Sand Bag Shoulder Press
Station 3 – Sandbag on Shoulders Jump Squats
Station 4 – Side Hop Burpees
Station 5 – Overhead Sandbag Triceps
Station 6 – Merkins
In Between Sets 1 and 2 – 4 man Tire Flips and 4 Man Tire pull
In between sets 3 and 4 – Mosey around track with sandbags, each Pax member up and down hill with bag twice
In between sets 5 and 6 – Plank Variation
Mosey to Flag – Numberama, Namerama, and Honeymoon took us out!
Announcements :
MS –
With the announcing of the new AO the past few weeks as well as the Ghost Flag up for grabs, Sparky was curious as to how many PAX would show up for his Virgin Q. 17 strong to start at Timberwolf is awesome, great job by all the PAX who showed up to support it! COP carried a little extra sting to it this morning, and not because the lunge stretches hurt, its because Shakedown took a wasp sting to the arm. After stomping the wasp to death, Shakedown promptly told us he’s had bad reactions to stings before and we may want to keep an eye on him throughout the morning to make sure he is breathing ok. He made it through the workout, but nobody’s breathing was fine after the beatdown. (Shakedown please make sure you comment so we all know you made it home safely). Tons of mumble chatter on how large the new AO is, everyone enjoyed some of the Old School hits that played during the Tabata rounds, and who knew, with no more CDs being bought these days, Alexa skips sometimes too….Anyway, lastly a huge shout out the Tuckahoe Crew, you guys came strong with clown cars and captured the Ghost Flag! We look forward to seeing where it shows up next so we can try and grab it back! Strong Work men, have a great day!
Marmaduke
Run the perimeter of the Green Acres AO. Your welcome LabRat (Total distance=3.25 miles according to Spit’s watch.)
Stopping when YHC wanted and completed some exercises. (Because Wilson says #running sucks)
Numberama, Namearama, YHC took us out with a prayer.
Announcements – Reesestrong 5K