YHC rolled into the Mammoth/IronHaul parking lot to see what might be on the menu for this gloom. We’ve been discussing swapping the 2 AO’s to allow Monday to be a recovery day and doing KB’s on Tuesdays. Anyway! It was a solo party for this lonely Beaver so YHC opted for the Iron Haul run and logged some miles all over PFP while ensuring I did not encounter any copperheads!
Bullseye and YHC cruised around JRHS and River Downs for an out and back 4 miler. Weather was nice, 70 and sunny as always. Good conversation, good pace.
A Bakers Dozen joined for a Monday morning beatdown just a couple days from a epic S-SOJ CSAUP and this is what happened.
Mosey to the opposite side of the Parking Lot for a COP of various exercises.
Make a left out of the Parking Lot towards where the newer section of the neighborhood is being built. Get 2 Partners for a Triple Check. P1 runs down the Cul-de-sac and back, P2 LBC’s, P3 HRM’s, switch for a total of 3 rounds.
Bear Crawl across the street and then Mosey to the a lit Pumpkin (all but one on top of the Mailbox) and do 20 Deep Squats all the way down to the Cul-De-Sac on the opposite side of the Pool/Clubhouse. At the end of the Cul-De-Sac there were 3 houses side by side with Pumpkins so we did 20 LBC’s, 20 2-Count Flutters, 20 Box Cutters.
Indigenous Peoples run back the same way we came and then back to the Clubhouse.
In the Clubhouse Parking lot we Bear Crawled between each Parking Space, stood up, completed 1 Burpee, then repeated. 11 Parking Spots.
Bernie back to the top of the Parking Lot. 5 Burpees OYO. 1.5 minutes of OYO Stretching to finish.
Announcements – this is the last week of collecting items to send to F3 Kenya. See Slack and see Nancy Lopez with donations of materials OR money to help offset the shipping costs.
Prayer Requests – Charlotte.
NMS – Beautiful weather this morning and YHC was glad to make the trip out to The Alamo. YHC was glad to not spend all 45 minutes in the Parking Lot. Have a great week, men, see y’all again soon.
My 2.0 and yours truly had the privilege of serving homemade sandwiches and soup to 10 souls at the Southside Health Center. Thanks for coordinating @Oyster.
“Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.”
Matthew 25:40
Six men converged at the Carillon ready to battle the elements and suffer through an hour in the pouring rain that did not materialize. According to the ducks in the boat lake, this is what happened while it was not raining.
Mosey to the former location of the police officer memorial
COP: SSH, Helicopters, DQ, IW, Copperhead Squats, Ukrainian Soldiers, Merkins, LBC’s, APDs, Planks
Migrate around the reservoir to Boat Lake for The Dirty McDeuce: Four rounds of three exercises, 12 reps each, followed by a quarter mile lap around the triangle. The exercises: Round 1 – Merkins, Squats, WWII’s / Round 2 – Carolina Dry Docks, Lunges, Flutter Kicks / Round 3 – Wide Merkins, Monkey Humpers, LBCs / Round 4 – HR Merkins, Jump Squats, American Hammers
Return to the officer memorial for a Mary/stretching interlude: Freddie Mercury’s IC, Inverted Scorpion stretch, Figure 4
Recover and continue back to the amphitheater circle for 11’s traversing half the circle between exercises: Merkins and American Hammers
Return to the flag for a minute in the plank position to finish out the time.
Numbers and names. Announcements:
Breaking Bread continues – Thanks to Vandelay and Gumbo for staffing the kitchen this weekend and to Oyster for making sure it happens.
The Bridge – Upchuck wants everybody in F3RVA to consider coming to The Bridge and new people to take on the task of leading – the catch is you need to have attended at least one workout as a PAX member to understand the protocols. The gist – carpool from a central location in the Richmond area to Buckingham, VA, which is out near Charlottesville, for a 7:30 workout with the residents of The Bridge Ministry on a Saturday morning. Share in coffeeteria with the residents and some PAX from the Charlottesville area, and head back to Richmond, typically by way of the Cumberland Diner. Expect to arrive back in town about 10:30 – 11:00am.
Reach out to Upchuck if you want to go or lead and start coordinating a trip. YHC is looking to lead a contingent to the Bridge towards the end of October and will be looking for a few good men to join.
YHC took us out.
Thanks to everybody who came out and let me lead even with the threat of heavy rain in the forecast. We showed up ready for the whatever came our way for 60 minutes. SYITG.
YHC posted with 5 of Charlottes finest. Workout was kettlebel and lucky for me the Q Toby lent me one.
Warmarama: Standard set of warm ups.
COP: Completed various kettlebell exercises taking a lap around parking lot after each set. Sets consisted of 3x3x20. Exercises included overhead press, skullcrushers, curls, lawnmower, squats, pull ups, front raises, bench press, WWIII’s, etc.
Q took us out in prayer
5 guys split into 3 and 2 for a Sunday Funday loop fest. Temperatures were 70 and sunny. According to the lady showing her hip high hornet stings (true story), the following might have happened.
3 ran a loop. YHC didn’t Q this, and he has no idea what happened.
2 rucked a different loop. YHC didn’t Q this either, but is sure it happened. North through the park to Floyd, then right, then on Arthur Ashe Blvd. Then, we looped the lakes, and BTTVSF.
Numbers, names, and off to coffeeteria for an hour-long circle of trust.
Announcements: None
NMS: Hornets are out on the trails, apparently. This includes last weekend, apparently. It’s not every Sunday that a fellow runner lifts up her shorts to show off hornet stings on the top of her hips. But, my friends, it happened. F3 can be prone to some crazy hyperbole, but this brings weird to a new level of odd. Oh, and, in case once wasn’t enough, she did it again.
4 guys launched for 9+ miles running and 4 walkers (+ 1 four-legged friend) took off for some easy miles and conspiracy theories.
half-mile into the run, YHC commented how much nicer it felt than Friday’s RAMM, but by the time we descended to the bottom of Otterdale and into Founders Bridge, we were questioning where the oxygen went. The long uphill slog began in Founders Bridge and continued up Winterfield – an aggressive route to be sure from a traffic perspective, but we made it back to the top and enjoyed 4 flat miles back to the VSF.
There seemed to be an unusually high number of vehicles out early this morning, including one on Old Otterdale – wait WHAT? YHC and Draper wagered on the number of cars we would see on our Winterfield climb – we surrounded the number – we will call it a draw.
Regardless of the lack of oxygen and the climbs, it was a great morning for some miles. Thanks boys!
No More Gumbo For You!
It was 7:10 and Fireman Ed said “Honey” and my M says “Yeah”. I am supposed to Q today and my workout is at 7. And she says “You better move fast.” And so I did. Instead of the standard one hour Q, I had two opening acts, Mr. Rogers and Tater. And at 7:30 I moved in as the headliner. It is amazing how easy it is to Q for a half hour. But the PAX did not beat me up too bad so for that I give them credit. There were 10 in total with a visitor from Arlington (welcome 2 percent).
COP: Mr. Rogers with an assortment of epic warm up exercises. Hand the baton to Tater.
Tater: On brand, he headed to the Strikers field. Did a beast with various awesome exercises.
Ready to hand the baton to Roger Roger, Fireman Ed steps in the way and says “Hey sorry about that dudes. I am late. I bet Roger Roger had something better in mind but he is a nice guy so he said “OK”.
Chin up bars: 10 chin ups, 20 dips, 8 chin ups, 25 dips, 6 chin ups, 30 dips. Mosey to benches.
Elevens with step ups and carolina dry docks. Mosey to home base
Triple check with donkey kicks, squats and run around the parking lot.. or at least most of it.
Finished with bear crawls, lunges, bunny hops, ab exercises and stretching.
Prayers for Nick, Freeman grad who is dealing with severe headaches, Fudd’s sister Mary, Handshake’s niece Charlotte and those recovering or dealing with cancer. New AO coming to the far west End led by Roger Roger starting in November. Come visit and help it get launched. In spite of my mistake in showing up late, hopefully I will learn a lesson and be a better person for it. Thanks for letting me and Tater and Mr. Rogers lead.
Fireman Ed
A duo of not so dastardly dudes emerged from the 70 & sunny gloom for Week 3 of the 2025 Iron Pax Challenge! We were greeted by the sweet odor of an overflowing septic tank in the area that stuck with us throughout the entire challenge, we might get some sort of bonus reps for enduring such putrid circumstance.
The Thang
Set 40 minute timer with buzzer every five mins to run 25 yards and perform 5 burpees.
AMRAP – Perform 40 reps of all 4 of the following exercises as many circulations as possible. Count the total quantity of reps completed, burpees do not count.
Numbers, Names & a dispenser full of coffee!
Prayers that baby August makes a safe and healthy arrival very soon.
Ruck stuff tonight 20:00-24:30 in RVA. See Slack for more details.
One more week of the IPC coming! Let’s finish strong!