Category: Richmond, VA

  • RVA Takes the Reigns…”You’ll Thank Me Later”

    Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP.  How’d it go?  You’ll know tomorrow morning. You’ll thank me later for that.

    There was some mumble chatter early on about Conspiracy being chipper.  That’s when the PAX realized they were in for a workout Here’s what they did:

    The Thang:

    Conspiracy Q

    Run over behind the softball field
    Quick disclaimer and welcome to FNGs
    COP
    SSH x 25
    Mountain Climbers x 20
    LBC x 20
    8-count Body Builders x 10 OYO

    Mosey to the soccer field, past some #SadClowns running laps on the track
    Six Minutes of Mary
    Half Situps x 20
    LBC x 20
    Ankle Reachers x 20
    Dollies x 20
    Flutter Kicks x 20
    Rosalitas x 20
    Bicyclers x 20

    Mosey to the back baseball fields via a slalom through the bus loop poles.  CAUTION:  the poles don’t break away
    On the bleachers:
    Step-Up Right x 15
    Dips x 15
    Step-Up Left x 15

    Q tossed to Loose Goose

    Mosey to the soccer field baseline
    Sprint to baseline and back, with merkins x 6 at the 50, 100, and 50
    Bear crawl to the 40, sprint to far baseline
    Crab walk to the 40, sprint to far baseline
    Backwards run to far baseline
    Karaoke L to the 50, Karaoke R to the baseline

    COP in the center circle
    Merkins x 12
    Slow alt side lunges x 12
    Imperial Walkers x 12
    Burpees x 6 OYO

    Mosey to the school wall…partner up!
    Partner 1 in the people’s chair while partner 2 sprints to the cone and back.  switch.
    Partner 1 in plank while partner 2 springs to cone and back

    Q tossed back to Conspiracy

    Mosey over to the playground…”We’re going to use the playground in ways it’s never been used before”
    5 exercises, 30s each, 10s break between
    – flapjacks
    – inverted rows
    – Furyk merkins right
    – flutter kicks
    – Fuyrk merkins left

    Quick loop around the volleyball courts…caution for Toga…wooden bridge slippery when wet.

    Back to the playground
    6 exercises, 30s each, 10s holds between
    – arms extended to sides, tiny circles forward
    – tiny circles backwards
    – arms extended in front, tiny circles inward
    – tiny circles outward
    – arms extended above head, tiny circles inward
    – tiny circles outward

    COT

    Moleskin:

    T-claps to all who posted today.  Intensity was there. Way to bring it!

    And T-claps to Loose Goose for his Virgin Q!

    Next workout: #NoTolls – Tuesday 5:30am at Huguenot Park

     

     

  • YANKEE wakes Southern City….

    The THANG

    Bleeder Q

    Run the Wet Blacktop
    COP
    18X SSH
    12X Merkins
    13X Low Knee Bend
    15X LBC
    10X Mountain Climbers
    Run to the Field
    COP
    Push-o-Rama
    12X Merkin
    12X Stagger
    10X Peter Parker
    Run around the Field
    More Push-o-Rama
    6X Chuck Norris
    6X Diamond
    Run around the Field
    SUPERMAN

    Handoff to THE Yankee Agressor

    TYA Virgin Q

    Run to Building
    Pair up in 3s
    Triple Check, Peoples Chair, Plank, Sprint to Fence,
    Short run
    COP
    15X Lunges
    15X Windmill
    15X Reverse Lunges
    Run to Tennis Courts
    THE BEAST
    6X LBC
    6X Merkin
    6X SSH
    COP
    Two Minutes Plus – Elbow Plank

    COT
    Bleeder took us out.

    Moleskin

    Triple Claps to TYA for Virgin Q!

    The Blacktop was definitely wet this Morning,  THE Yankee Aggressor was mighty loud,  I think several houses in the neighborhood were awakened by his shouts of joy as the we entered the asphalt.

    Much smaller group of tomatoes this morning,  wet ground must deter tomatoes for some reason.

    Math skills were in High Gear this morning,  Conspiracy counted down from fifty with impressive speed and accuracy; however,  Bleeder was able to catch his breath during that time span.

    Excellent Job with the Greatest American Hero Song this AM, but I don’t think we have any recording contracts coming our way.

    When TYA got us to pair up in 3’s with the Triple Check exercise,  Bleeder expected some Northern Ice Hockey ritual;  also, TYA was “on cadence” vs “in cadence” for part of the COP,  again must be some Northern thing.

    After the COT,  several noticed that the noises from the tomato yoga mats on the wet ground produced some interesting sounds,  TYA noted it on his Moleskin.

    Much Later after COT,  Bleeder, Snowden, TYA and Chewie regrouped for an infusion of Caffeine, at the nearest Coffeeteria,  Starbucks Carytown.  A lively discussion of the Patriot’s fine(or not so fine) exploits this season occurred(again must be a Northern Thing)

    See you in the gloom- Bleeder

  • Week Two and the Kak-a-Laky choo-choo

    Variety is the spice of life, and this past Saturday the Richmond PAX were provided a veritable smorgasboard F3 style, from the Beast to the Kak-a-Laky Choo-choo. In prep for the final installment of the RVA launch, YHC and STH met early to recon the AO and plan our buffet of pain. As we rolled into the parking lot for the launch, the #Gridiron shovel flag had been firmly planted, with the PAX eagerly awaiting the beatdown they knew to be in store. 19 PAX launched into the crisp, Fall Gloom, and here is what they did:

    STH Q
    Cicle of Pain (COP)
    Side Straddle Hop (SSH) x 20
    Imperial Walker (IW) x 10
    Squat x 10
    Merkin x 10

    Mosey to Soccer Field for….
    The Beast — Run to 1/3 line, exercise of choice x 6, run to 2/3 line, exercise of choice x 6, run to end line, exercise of choice x 6, repeat exercises on each 1/3 line on way back (6 reps X 6)
    Exercises of Choice — Merkins, Sumo Squats, Freddie Mercury, Jumping Lunges, Diamonds and Plank Jacks
    Plank until all PAX complete

    Kak-a-laky choo choo — all PAX line Up along the end line, with everyone side-by-side in the plank position. Last man in line gets up and hops over the legs of each PAX in the line and then planks at the end. Continue with each man until the plank line reaches the end of the field.

    Disney Q

    Tabata Time
    20 seconds exercise / 10 seconds rest x 8 reps (4 minutes for each exercise)
    Exercises of Choice — Merkins, Jump Squats, Russian Twists

    Mosey to Middle School Bus Lane for some Partner Exercises
    Patner Up: Partner #1 run the bus loop, Partner #2 20 Maktar Jai, 10 LBC and 10 Dips, flapjack and repeato X2
    Plank until all PAX complete

    Mosey to soccer field for final COP
    Mary with low flutter x 10, dolly x 10 and rosalita x 10

    COT

    THE MOLESKIN

    Despite only being the second week for the RVA launch, this group came out of the gates like a veteran crowd. Some good #mumblechatter prior to and during the workout, and no one held anything back. All 19 pushed it hard, with #Larrybirds going to Toga and Conspiracy, who kept the Q’s honest. A special shoot out to the 4 PAX from Raleigh, who awoke at zero dark thirty and carpooled 2-3 hours up I-95 to show support. T-claps, brothers!

    At some point during one of the loops on bus lane, YHC found himself next to FNG Window, who admitted that this was his first true workout in almost a decade. Like many PAX within the nation, Window played sports when he was a #hatehate but had fallen into that well-known rut. Brother, stick with this, and YHC promises you will see amazing results in no time.

    The COT produced one of the best name-o-rama’s YHC has seen across the nation. One lucky FNG tried to discreetly take a dive into a port-o-jon during the workout and surprisingly found himself saddled with YHC’s new favorite name in F3 — Welcome Stifler’s Mom! #classic. Honorable mention goes to FNG Chum Bucket, whose rich fishing tradition almost landed him glorifed names such as Big Tuna, Marlin or Wahoo. But alas, good friends like Johnsonville were there to save the day.

    It was a distinct privilege to lead these men as they begin a new chapter within F3. YHC expects big things from this group, and the LEAP team fully expects to see the F3 Richmond flag planted at many events in the years to come.

    Thanks to Earthworm for the great take out and to all the PAX who joined us for some great 2F at the Daily Grind.

    See you in the Gloom!

  • Is that a Weinke in your pocket?

    The shovel flag was planted for the first open weekday F3 workout in Richmond, and 15 of the  faithful posted with spirits high.  The AO was Mary Munford ES which had a lovely, swampy feel due a long night of rain.  Bleeder got us going…

    The Thang:
    Q ~ Bleeder
    Run to warm-up COP:  20 SSH, 10 merkins, 15 slow squats, 15 LBC, 12 Imperial Walkers

    Some AO recon by Bleeder the THE Yankee Aggressor yielded a great round of 11s with merkins and LBCs done at a perfect series of trees on the perimeter.

    Run to soccer field for: bear crawl to sprint followed by crab walk to sprint

    Q ~ Toga
    Wheelbarrow to the 50 then flapjack, Fireman carry to 50 then flapjack

    Indian Run around perimeter of fields

    COP: 15 Mt Climbers, 12 rosalitas, 15 back lunges, 10 heals to heaven

    Run to Tennis Courts for: Lunge then sprint, backwards run then sprint, karaoke then down and back AYG

    Run to 5 MOM:  LBC, flutter kicks, bicycles, suitcase, Sit-ups, various planks

    COT

    Moleskin:

    It turns out that being prepared with a Weinke is not the same as being prepared with a Weinke and a light to read it by.  That aside, this was a new weekday record for our fledgling crew, and we welcomed G Lo and Madoff.  Raider’s gift shown brightly at the edge of the park, and I was very proud to be a part of what I think was our first non-NC event.  We’re puttin’ our schoolin’ to work!

    We’ll rinse and repeat on Saturday with some of the Raleigh contingent putting us through the paces.  Looking forward to it!

    Toga

  • Old Dominion – Welcome to F3 Nation!

    Aye!  It was a perfect morning in Old Dominion and so 24 redwoods gathered to firmly plant the RVA Shovel Flag.  Here is what they accomplished:

    The Thang:

    Quick Welcome & Intro #disclaimer
    Run past pop warner pre-superbowl prep and over to Short Pump Middle School
    First field closed – mosey down to second
    COP
    SSH x 20
    Merkins x 10
    Squats x 15
    Imperial Walkers X 12
    Mountain Climbers x 15

    Mosey to baseline
    Run down field
    Run back
    Bear crawl to 40, sprint remainder – planks
    Bear crawl to 50, sprint remainder – planks
    Backwards run down
    Karaoke R and L back
    Belly sprint down, 10 merkins, run back
    Plank-a-rama (R arm, L arm, Northern Agressor, Southern Gentleman)

    Hand off to Toga
    COP
    Burpees x 6 OYO
    Marching plank
    Suitcase | Full Extensions
    Close grip merkins
    Peter Parker
    Heels to Heaven

    Hand off to Johnsonville
    COP
    LBC x 18
    Bicycle x 12
    Russian twists x 12

    Ran up to other field, snaking up and down hill along the way
    Field still closed
    Run behind northern endzone

    Low slow squats x 12
    Slow alternating side lunges x 12
    Squat jumps x 12

    Q back to Blue
    Lunge walk length of parking lot
    Plank-a-rama (R arm, L arm, 6 inches w Toga 20 count)

    Partner up and mosey over to SP school wall
    Partner 1 – hold people’s chair
    Partner 2 – run down lot to cone and back (est. 100 yds total)
    Flapjack and repeato

    Mosey back to field for 6 Minutes of Mary (6MOM)
    Dolly x 12
    Rosalita x 12
    LBC x 12
    Heels to Heaven x 12
    Protractor
    Boat \ Canoe

    To baseline for 3 rounds of Al Carmichael
    Round 1: 5 merkins (@25, 50, 75, 75, 50, 25 yd lines)
    Round 2: 5 squats
    Round 3: 1 burpee

    Indian Run back to parking lot through Pee Wee Superbowl #fail

    COT

    Moleskin:

    T-claps to all of the RVA #redwoods for coming out this morning.  Was great to have you in the mix and YHC can tell this is going to be a strong PAX that develops in and around Richmond.

    Wow…the Richmond youth football scene is alive and well.  Parents and kids descended on that AO pre 0700 and were tailgating like it was RFK in ’91.  ACDC and Metallica were cranking early from the speakers and was a nice welcome to our pain fest on the nearby fields.  Enjoy that next week fellas.

    Toga and Johnsonville did a solid job taking Q duties at the inaugural plant.  OBT taught you boys well.  That’s what it is all about and no doubt more can step in next week.

    Have to send a special thanks to Donor Kebab who showed true RVA hospitality to Nancy Drew and YHC upon arrival Friday evening.  Cold beer, a warm meal and a place to crash was key.  Send our thanks to the M as well DK.

    Coffeeteria location seemed to be a pretty good fit.  Was great to get to know everyone a little more that came over.  #2ndF

    Shout outs from the morning include:

    Always great to see Father\Son duos in the Gloom: Earthworm\Grub and Orville\Wilbur.  Wilbur looking to help us plant that LA (Lovely Augusta) flag soon from what I can tell.

    Cousteau adding another JMU alum to the ranks of F3 Nation…gotta love that.  We roll strong down in CLT Brother.  Come visit.

    Snowden loves his name.  Bleeder nailed it.

    Cauliflower was pushing the pace at the front with Orville, Camper and Conspiracy…probably more.  Keep raising the bar fellas…will make you and everyone else stronger.

    Holly stayed with it for the entire hour…have to applaud the fortitude.  Nicely done and hope to see your name in the PAX list next week.

    This workout was old hat for JP.  He’ll be leading in no time.

    ****

    Encourage all of you guys to get active on twitter and start talking it up.  It’s a great way to build the 2nd F amongst the PAX and share the news of your new AOs and workouts you’re planning. @F3Richmond is your home base.

    Speaking of…0530, Thursdays at Mary Munford, bootcamp.  First weekday workout already on the calendar.  Start thinking of a name for these workouts.  #character

    And send a note to Superman at reeves.davis@gmail.com for your website login and credentials.  Send hospital name and F3 handle.  Thanks Superman.

    T-claps to TML and Nancy Drew for making the trip up.  Disney, Sir Topham, Chong Li and a posse from Raleigh are all heading up next week to join in the fun.  Work your own EHs this week and bring one or two buddies with you when you post.  Bleeder already has it down to a science with the front door chauffeur service…no one can deny that.

    Was an honor to lead you men this morning and start to see the magic of F3 start to take root.  Own it, build it, lead it, share it. #mission #leap

  • F3/LEAP Launch Preblast: Building the Blocks in Old Dominion

    This past week, Tim “OBT” Whitmire has been in the capital of the Old Dominion actively laying the groundwork for the LEAP of F3Nation into what will now be F3/Richmond. We have men ready to lead, and now is the time to plant the Shovel Flag and build a great new AO in the Commonwealth.

    There’s good reason why the men of F3 Nation are passionate about bringing this model of Fitness, Fellowship, and Faith to Richmond: this can have IMPACT on you and the people around you. Having fun and going hard with other men of like mind is what will take place at these workouts — a lot of life happens before the sun comes out. We’ll plant the Shovel Flag as deep we can this Saturday and beyond at Pouncey Tract Park in Short Pump. We’ll gather for the Inaugural Workout at 0650 and launch promptly at 0700 (don’t be late!). Steve “Blue” Hitzemann has the lead (called the Q) and will have two wingmen, The Mighty Lance and Nancy Drew, there to assist. Coffeteria will follow at The Daily Grind.

    This is a great chance to say you were there for the grass roots start of something big. Even if the time/location is not ideal, come out of your way to give this a shot — it’s only going to get bigger from here. In fact, there is already significant #mumblechatter about new F3/Richmond workouts being launched in short order in the West End and Midlothian.

    The workout style for tomorrow will be a challenging, F3-style bootcamp. Nothing good is easy, and this is no different. Our style of workouts is a living, breathing retort to most of what you’ve experienced with a gym membership or a personal trainer with a clipboard. Don’t worry about your fitness level, as everyone is welcome, and we promise that the workout is structured to keep everyone together.

    Where: Pouncey Tract Park, Short Pump (Just North of Short Pump Middle School on Pouncey Trail Road).

    When: Saturdays, starting 9/20. Meet at 0650. Workout starts promptly at 0700 until 0800. Coffeteria to follow.

    Going forward, we’ll continue meeting every Saturday at 0700 at Pouncey. What happens beyond that — weekday workouts, other sites in other neighborhoods or in West End, Downtown or Midlothian, etc. — will be up to the men of F3/Richmond, under F3’s peer leadership model. E-mail Richmond@f3nation.com for more info and follow @F3Richmond on Twitter.

    We’ll gather in the parking lot at the park. 0650 meet, 0700 launch. See you in the gloom. Aye!

  • Invading the West End — Pre-launch Workout #3

    Aye! Feeling adventurous after two mornings in Short Pump, a record 8 RVA pax planted the #RaiderMade #OBT3000Series ShovelFlag at Mary Munford Elementary in Richmond’s West End for pre-launch workout #3.

    The Thang:

    OBT leads jog to Warmup COP on soccer field: SSH; Imperial Walkers; Merkins; Mountain Climbers.

    Handoff to Conspiracy …

    Conspiracy leads 11s, featuring a pairing of Merkins (with a Derkin option for the adventurous) and Little Baby Crunches.

    Handoff to Bleeder …

    Bleeder heads straight for the tennis courts, where he leads slalom jumps inside the service alley from the baseline to the net on three of the courts, then a bear crawl across the rest of the courts. Turning around, we regrouped and he led walking lunges across the whole set of courts.

    Jog to soccer field for 6MoM. The Q opens with Bicycles, gets the cadence commands right but then forgets/is so self-smoked, he doesn’t do the counting. Bicycles to 12.

    Flip over and do Superman, with singing.

    Handoff to OBT …

    Continue 6MoM with Dollies, High Dollies (aka Rosalita), LBCs, Heels to Heaven, flip over for a plank rotation that includes Right High/Left High/Southern Gentleman/Yankee Aggressor/Elbows/Tom Cruise and a Long Hold at the end.

    Jog to Short Soccer Field:

    Sprint from goal to goal

    Bear Crawl halfway, sprint the rest

    Karaoke from goal to goal

    Sprint from goal to goal

    Backward Run from goal to goal

    Crab walk halfway, sprint the rest

    Burpee Broad Jump from goal to goal (4 jumps for each burpee)

    Jog to Monkey Bars, hand over hand on monkey bars.

    COT

    Spreadsheets from the Gloom:

    _ Remember, we’re back at Pouncey Tract Park in Short Pump on Saturday for the official public launch. I expect today’s record attendance to be broken by a factor of 3 or more.

    _ Loose Goose (Doug Henigin) posted Tuesday but didn’t return Wednesday or Thursday or make either of the training sessions so I was never able to bestow his nickname in person. That being said, this is very much an Excused Absence, as his wife was giving birth to their second child, a girl, on Wednesday afternoon. Congratulations to the whole Henigin family and we look forward to having you back with the pax as soon as you are able.

    _ T-claps to Conspiracy and Bleeder for taking their turns in the barrel today. Great leadership from both and this is a great way to start easing into Qing — you’ll probably see more of this from the outside guys the next two Saturdays. As Bleeder discovered, the adrenaline of that First Q is nothing to laugh about — it’s very easy to self-smoke (#homemadebrisket).

    _ Welcome also to our FNGs, both EHs of Bleeder: THE Yankee Aggressor (Paul Salvucci) and Han Solo (Luke Buckovich). Both acquitted themselves quite nicely and will be seasoned veterans for Saturday’s public launch.

    _ Also, a Kotter (F3-speak for “Welcome back”) to Orville, who wasn’t able to make Wednesday’s workout or the training sessions, but returned strong this AM and was an eager participant in Conspiracy’s Derkin-fest.

    _ Our choice of the Mary Munford venue was validated as we stood around at 5:29 waiting to launch and a group of locally-grown tomatoes gathered with their yoga mats for their 5:30 a.m. workout. Obviously, it’s fertile ground for planting.

    _ T-claps to everyone for your efforts to learn the lyrics to the Greatest American Hero theme. I can’t wait for you to belt it out on Saturday and scare the fool out of the FNGs.

    _ I am heading back to CLT, but want to thank all of you who posted to a workout or training session (or both) for your time and commitment this week — I think you’ll see a real payoff in your ability to lead right from the start as we launch F3/Richmond. In particular, I want to recognize Johnsonville, who was the only guy to attend every single minute of every workout and training session and is probably the most tired of listening to YHC talk about F3, and Bleeder, who wins the EH King crown, for getting The Yankee Aggressor out to a training session and a workout and Han Solo out for a workout. Great work on all of your parts, and I drove back to Charlotte feeling confident that we’re going to get Short Pump planted solidly and then quickly move to sites in the city and in Midlothian! I look forward to returning over Thanksgiving and being with you again.

    OBT

  • Richmond, Meet The Dirty MacDeuce

    Aye, four pax answered the call for Day Two of the Richmond pre-launch training, gathering once again at Pouncey Tract Park.

    The Thang:

    _ Jog to middle school football field for warmup COP: SSH x 20, Larry Craig x 12-plank-Peter Parker x 10, High Dolly x 20-hold 6 inches-flutter kicks x 10 (illustrating how exercises can be strung together with little or no rest to intensify sequences).

    _ The Dirty MacDeuce: After each set of three exercises, run a lap around the football field track

    I. Merkins x 12, LBCs x 12, Mountain Climbers x 12, run a lap

    II. Carolina Dry Docks x 12, Bicycles x 12, Monkey Humpers x 12, run a lap

    III. Larry Craig x 12, Hello Dolly x 12, Stump Jumpers x 12, run a lap

    IV. Crab Roll x 12, Flutter Kicks x 12, Burpees (OYO) x 12, run a lap

    Jog back to parking lot.

    _ How To Count (H2C) discussion, demonstration and practice

    _ Mosey to wall for demonstration of People’s Chair, Balls to the Wall, People’s Balls

    COT

    Spreadsheets from the Gloom:

    _ T-claps to all who posted just hours after our Tuesday evening bull session.

    _ The goal today in addition to introducing How To Count was to see what a more intense workout segment looks and feels like, as you string together strength moves and aerobic exercise in quick succession.

    _ This was one of the most impressive How To Count groups ever straight out of the gate (with the possible exception of Bleeder (nee Nuke), who apparently spent all the time he should have been leading PT at VMI practicing tennis). Conspiracy even brings a little extra flair to his counting.

    _ The last two mornings have been absolutely perfect fall weather, clear and temperatures in the low 60s. It’s been like being on vacation from Charlotte.

    _ Nickname updates: Jack Woodfin’s nickname has been switched from Nuke to Bleeder, in honor of his ski accident (and the classic line from “There’s Something About Mary”). Lewis Biggs is Johnsonville. And Jeremy Derrico is Conspiracy. I also have one for Doug Henigin, but will wait until I see him to bestow it.

    _ Many thanks to Johnsonville for taking us out in a Ball-of-Man-style prayer. Strong stuff.

    _ A switch of AO for tomorrow and the final pre-launch workout — we will go at 0530 from Mary Munford Elementary School at 211 Westmoreland Avenue in Richmond’s West End. We will meet near the basketball and tennis courts — Conspiracy and Bleeder have been asked to be prepared to lead the pax for 10-15-minute segments of the workout.

    Aye!

    OBT

  • Begin the Begin — Pre-Launch #1

    Aye, six Pioneers posted for the first pre-launch workout of F3/Richmond at Pouncey Tract Park in Short Pump. The #EmotionalPrius arrived early from the West End, carrying OBT and Nuke, who planted the Shovel Flag and did some stretching.

    The Thang:

    Jog around parking lot.

    Warmup COP: Side Straddle Hops (SSH) x 20, American Pushups (Merkins) x 12, Flutter Kicks x 16, Low Slow Squats x 10.

    Run to backside of Short Pump Middle School, planking along the way to keep the pax together.

    Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk; Burpee Broad Jump.

    Run to tennis courts for Burpee Suicides: Run to first sideline, 1 burpee, back to start; to second sideline, 2 burpees, back to start; to third sideline, 3 burpees, back to start. Did this sequence x 2.

    Run back along middle school arcade, mixing in lunge walks and bear crawls.

    Run to Pouncey Tract Park football field — COP for Push-o-rama: Merkins x 10; Larry Craig (wide arms) x 10; Diamonds x 6; Stagger Right/Left x 5 each side; Chuck Norris (fingertips) x 4.

    Run to Pouncey Tract Park baseball outfield for bear crawl/crab walk, then COP — Six Minutes of Mary: Hello Dolly, Little Baby Crunches, High Slow Flutters, Heels to Heaven, Bicycles, 6-Inch Hold, Superman.

    Return to parking lot for COT.

    Spreadsheets from the Gloom:

    _ This was a relatively-low intensity start, with frequent breaks for explanations and bits of F3 lore/BS, but we hit some key basics and mixed in a decent amount of movement. The park itself is pretty small, but once you add in everything over at the middle school, it’s a pretty diverse AO (Area of Operations).

    _ Everyone caught on quickly to the cadence counting, which was awesome.

    _ Less impressive was the way you all left me out to dry on the Superman song — and mine is a singing voice that should never be heard solo. Since Blue and his team WILL DEFINITELY BE DOING THIS ON SATURDAY, (right, Blue?) you have a few days to practice. Here’s a link to not only the song itself, but the entire opening credits sequence from “The Greatest American Hero,” including some awesome early 80s green-screen special effects. Watch it, memorize the words, marvel at William Katt’s ManPerm and generally revel in the Reagan-era awesomeness.

    _ As we saw, Nuke is recovering from a bad skiing accident last winter (I’m contemplating a name change to Bleeder) and his knee is still pretty balky, so he was a good illustration of the “you against you” and “leave no man behind” principles that we build into the workouts. Triple claps (T-claps) to  him for getting out there and getting after it.

    _ If you couldn’t make it this morning, please try to join us tomorrow or Thursday. We’re off to a great start and this thing is going to explode in Richmond. After I dropped Jack off at his place, I hit the Starbucks in Carytown for a cup and put a Flying Emotional Headlock on the #Pay4Play #NavySealWorkout guys who were drinking coffee outside. One of them said, “I’ve heard of F3 — one of the Fs is ‘Free,’ right?” Bingo!

    OBT