Category: Richmond, VA

  • Who else drives a WDog truck?

    A determined dozen posted to the cold, but dry, fields of NoToll on a brisk 26 degree morning. The PAX got right to it to get warm:

    COP – SSH, Merkins ,  DQs, Freddy Mercurys   (done in Flutterkick variant style), Merkins again

    Plank line up for Human Centipede. Elbow plank while end PAX Broad jumps up and over pax. 2 rounds.

    Mosey to covered benches. 10,20,30 of 3 exercises. Dips, Derkins, and Box Jumps. Run field in between. mosey to bleachers. partner up. 1 runs field and back while other does bench kicks.

    Mosey to new fence. 20 Donkey Kicks and 8 Polar bears, 3 sets. head to tennis court. Bear crawl 1 court, 5 Burpees, run next court 5 more burpees. 2 sets. Then Crab walk court, 5 Burpees, lunge next court. 2 times. mosey to Basketball court for mary: Freddy Mercurys  (traditional) & American Hammers.

    NMS – A strange vehicle for NoToll was there when YHC arrived- a Woodfin truck, hmm, who else do we know who drives one since Swirly doesn’t post to NoToll since Spider Run began? Rosie and YHC pondered this  we waited for  the other pax to break the seal on their warm car and enter the Gloom. after some discussion Swirly emerged, good to have you back at NoToll.

    Attire again was varied, some in shorts, some in layers. Gumbo had so much on YHC could not tell it was him until he spoke. Hardywood pussed out and wore a vest finally. Seriously no sleeves in 26 degrees? Did you give all your sweat shirts to Lost & Found?

    YHC has been wanting to break out the Human Centipede at a larger Q but felt doing it at the 2.0 Gridiron was possibly inappropriate so the PAX got to try it with a dozen of us. 2 rounds of that got us going. YHC was out of breath for pretty much the rest of the beatdown.

    Good to see Sin Bin out again, Rosie must have a special EH power since he texted him to come back out on a cold A$$ morning and he actually posted.

    YHC did brain fart on the Freddy Mercurys in the COP, or maybe it was a test to see if the Pax are watching the Q. Consider this a pass Pax .

    Mumblechatter focused around the need again for Winter Gloom gloves. it’s that time of year again where the hardest part of posting is the evening attire prep the night before…

    Announcements – 60mom at Mumford at normal time on Thursday. YHC expressed interest in longer routes for RAMM this Friday with the lack of school and reduced work schedule for most. Chime in if you are game. Lab Rat?

     

  • F3 DNOW2 Style

    6 Regulars and 12 FNG’s (Friendly New Guys and Gals) woke up from their bunk bed and storm the fields of Camp Watermarks for the 1st annual F3 Workout at Restoration Church’s DNOW2 weekend.

    The THANG

    Mosey for a lap around the Shop to pick in FIFO’s then to the field and circle up around the shovel flag

    COP:
    -SSH IC x25
    -Merkins IC x10
    -Don Quixote IC x15
    -Imperial Walkers IC x15
    -LBC’s IC x20
    -The Fultter IC x15
    -Arm Circles IC x10 large/x5 small reverso

    Mosey to the hill

    Jacobs Ladder:
    Start at the bottom near the soccer goal and run to top and complete 1 WWII Sit-up, run back down to the bottom and completed 2 WWII Sit-ups. Continue until you reach 10.

    Mosey back to the basketball court

    Catch Me If You Can – Partner up:
    First partner does 20 SSH while the second partner takes off around the shop building. The second partner stopped to do 10 Merkins at the halfway point. If the first partner catches the second partner, then the second partner does 5 Burpees. If the first partner doesn’t catch the second partner, then they do 5 Burpees.

    Repeat, switching roles.

    Mosey to the road

    Partner Run
    One partner exercises down the road while other partner runs ahead to the tree line and back. Then partners switch. Exercises were Polar Bears, Lunges, and Russian Solider. Repeato until everyone has reach the tree line.

    Plank It
    Line in a Plank on edge of the road. First two PAX members complete their choice of either 10 Merkins or 10 LBC’s. Run to the end of the line once completed. Continue until all PAX members have completed the exercise

    Mosey back to the flag

    3 Minutes of Mary:
    -American Hammers
    -Heels to Haven
    -LBC’s

    Numberama/Namorama

    Abacus took us out

    Moleskin

    YHC, The Carpenter and Abacus have been talking for weeks about including a F3 workout at our church’s annual student fall retreat. With Psycho being a member of the student leadership team, the plan was most definitely happening.

    On Friday night  Psycho request the present of the YHC on stage and to make the announcement about the workout. It was made clear that this was open to all FNG’s (Guys and Gals) and all ages.

    YHC was up earlier (mainly because his students didn’t get to sleep till 4am) to complete some Merkins and plant the flag. The rest of the students and adults made there way onto the basketball court to meet at 5:45 am.

    The Carpenter was mostly blind due to not putting in his contacts. He later would regret that decision.

    Abacus helping out one of the FNG’s hand them some gloves to keep warm. In true Abacus fashion he only had 2 right hand gloves. That will go perfect with his two right shoes from The Creek a couple of weeks ago

    YHC took extra steps to ensure that every person understood the name and how to perform each exercise. Many were impressed with YHC’s ability to lead exercises while going around the shovel flag during the warm up.

    YHC wisely decided to avoid Alabama Prom Dates in light of the make-up of the PAX.

    Wanchees (FNG) made sure to let The Carpenter know that she was going to keep up with him while running through the fields in between the WWII sit-ups. She kept up an impressive pace and exchanged many high fives while running back & forth in the gloom.

    Psycho’s family was well-represented with Twinkle Toes (FNG) and Snake (FNG) posting though Snake disappeared part-way through the workout.

    Ruble (FNG) and Flu Shot (FNG) left before the namerama in order to shower, put on make-up and get ready for the day. That is not something that normally happens…

    There were multiple casualties during Catch Me If You Can. One FNG wiped out and cut his hand. The Carpenter stepped into a hole with his right foot, twisted it, rolled on the ground and got up but could not catch the speedy Spit.

    Many of the FNGs did not anticipate the level of effort required to complete a full workout. Most of them stayed to the end and experienced the benefits of completing a full workout.

    One student shared that he woke up to go to the bathroom and he then saw a bunch of people doing jumping jacks in the field. He didn’t believe what he was seeing at first but then he remembered who was out there.

    Upon returning home, one FNG was asked, “What was your favorite part of the retreat?” Her response was, “The F3 workout!”

    SPIT ON THAT!! 

  • eMoms done by e(ight) Dudes

    Eight redwoods posted in the chilly darkness at #Riverrun this morning. Most waited in their cars until about 3 minutes out, and then hopped around until we got down to business. Johnsonville (YHC) planted a VSF near the SUVs and took Q. This is (very) roughly how the gloom went down:

    COP warmup near VSF (ssh, don quiote, slow squats)

    Bear crawl to front side of the parking lot for more warmup (extreme hillbillies, arm circles).

    Mosey out to James River Road. Commence 31 sets of EMOMs (i.e., “Every Minute on the Minute”) with 40 seconds “on”, 20 seconds “off.” The 1st set was a brisk run north on James River Road. The 2nd set was WWII situps. The 3rd set, and every third set after that, was burpees. I cannot begin to recreate all 31 of the exercises we did, but they included 10 sets of burpees, 4 brisk runs, merkins, wide merkins, diamond merkins, staggered merkins (right), staggered merkins (left), jump squats, box cutters, Alabama prom dates, (more) hillbillies, balls to the wall, bear crawls, crawl bears, crab walks, wall planks, plank walks, Peter Parkers, and donkey kicks. YHC, being a sort-of-benvolent-dictator, permitted every member of the PAX to pick 1 exercise along the way.

    Accounting for the brisk runs, we finished in the parking lot across from the JR football stadium. We then mosied back up to the VSF for a final COP, including 30 American Hammers and 20 Hello Dollies.

    Announcements:
    – Hardywood to lead a team to VA Beach this weekend. There are only 2 more teams from F3 RVA going out there (at least in connection with the organized launch), including Hardywood’s team, so YHC encouraged men to tag along for the fellowship and experience.
    – Special Thanksgiving Workouts: 1hr workout @ Mary [0530 Start]; and 1 hour kettlebell workout at CircusMaxumus [0700 Start]. That is a doozy of a double-dip challenge…. Who is up for it?
    – We are continuing with our “pregame” bible study series at #GridIron this Saturday and next. Those start at 0645 and last for 15 minutes. Come check it out for some 3rd F. They have been excellent.

    MOLESKIN:
    YHC’s head was spinning after this workout. Burpees are not kind to me. I don’t think we ignored any muscle groups.

    Rosie smoked everyone on the runs. I noticed that as soon as I called a run, he headed 25 yards in the other direction to give the PAX a decent lead. He nevertheless finished ~75 yards ahead. Gumbo was an all around strength leader as well. Mr. Roper has expanded his F3 participation beyond Tuesday’s #NoToll workout. He has come a long way and is steadily growing stronger.

    YHC is pleased to see more of McRib as well since he relocated. YHC is pleased to see the new-ish southsiders — Flatline, Horse & Buggy, and Chicken Parm — coming back for more F3 “fun” at #Riverrun. Keep at it. Give Rosie a reason to try harder.

    I would encourage all southsiders to come check out #CircusMaximus on Thursdays. It is at MillsGodwin HS, which is just a quick jaunt up 288 from the Midlo area. It is a dedicated kettlebell workout, so let me know if you need me to try to track down a loaner. Alternatively, #45MOM offers a traditional bootcamp workout on Thursdays.

    Great job, men. Jville

  • EF is angry today, my friends, like an old man trying to send back soup in a deli

    7 Crazies congregated at the Stone House to kickoff Thanksgiving week with a bang.

    EF planted the flag, here’s how it went down.

    Mosey to the seating area just down the hill from Stone House

    COP

    • Merkins x 15
    • Imperial Walkers
    • Helicopters
    • Arm Circles
    • Copperhead Squats
    • LBCs
    • Box Cutters
    • Merkins x 15

    Mosey down the hill to the pond area

    Dora – Partner 1 Runs Uphill to the Bridge/ Partner 2 Exercises

    • Body Builders x 50
    • Lt. Dans x 100
    • Flutter Kicks x 200 2ct

    Plankorama

    Lap Around Pond w 2 Burpees at every 2nd Lamppost

    Continue Burpees at last light until PAX completion

    Mosey to top of stairs

    Gunslingers – coupon curl into an overhead press and triceps press IC x 15

    Mosey to Tennis Courts

    Suicide

    Back Pedal Suicide

    Ring of Fire

    Plankorama

    Mosey back to shovel flag

    For those counting, YHC had roughly 120 merkins in the workout

    MOLESKIN

    After a pleasant weekend, the gloom returned on Monday full blast.  As of the planting of the flag the temp was yet to reach 30, though at least half of the PAX rolled out in their finest summertime apparel.  As the PAX received its first assignment of the day, Hardywood wondered aloud if an upcoming visit from the in-laws had YHC angry.  To answer the question, no EF loves all creatures, even the in-laws in short duration and as long as they live in a different city.  In fact YHC was not angry at all as the title suggests, YHC was elated after Saturday’s victory in South Bend and Sunday night’s smackdown in DC.  Perhaps a little jacked up on adrenaline despite a lack of sleep.  Flipper shared in YHC’s excitement.  Welcome back Wheelbarrow, glad to see a new face and hope to see you back soon.  Swirly regaled the PAX with tales from the road on Saturday including TYA’s old man bladder, Bleeder beating down the door of his own establishment, and Saab looking on in horror.  Swirly was pleased to report that he kept the peace and avoided confrontation as another group on the mountain passed out shiny new t-shirts claiming “We Own Mt. Trashmore.”  F3 doesn’t need to make such a claim, only to have a place to plant the flag and make men better.

    ANNOUNCEMENTS

    Special 60MOM on Turkey Day at 5:30 followed by 7am Circus for those desiring a double dip.  Hardywood plans to bring coffee for post Mary 2nd F.

    Keep EHing your Tidewater connections – Hardywood is leading the Clown Car down on Saturday

    Dreamliner is starting a mid-week workout down in the Chesapeake area, spread the word

    See recent BBs for others

    EF Hutton Has Spoken.

  • Hurry up and get to the trees

    Eight stellar men ignored the wind forecast to make a loop around the trails.  Besides the gusty winds, the weather was beautiful, and those brave enough to roll out of the warm fartsacks were greeted with a stunning sunrise over the river.  Besides the weather, here is what else was on tap:

    Route:  Cross the wind-blown Nickle Bridge to pick up the relative calm of the Buttermilk trail.  Head to Reedy Creek with an optional lariat trail thrown in.  Under the rat tunnel to Forest Hill Loop, then back thru the tunnels.  Head back to Pump House the way we came (again, with optional lariat on the way home).  Individual mileages varied around + or – 7 miles.  Only exception was Saab, who decided to try out his new wheels and go for the Full Monty, coming back on North Bank for what YHC would guess was an even 10 miles for the day.

    NMS

    The talk du jour was definitely the common theme of this fall:  wardrobe.  Upchuck rolled out sporting tights that could only be described as “modest” compared to what some have worn in the past couple weeks.  They were bunched up at the ankle, and he was kind enough to wear running shorts over privacy areas.  You are a good man, Charlie Brown!  TYA pulled top honors in the fashion feaux pas world yet again by debuting his Highlighter colored compression socks.  They were so bright, they spooked a deer on Forest Hill.  Between Upchuck’s baggy tights and TYA’s socks, we were able to give Offshore a reprieve for the week regarding his duct tape pants.  There’s always next week, though.

    Upchuck was struggling a bit with the mumblechatter during the run this morning, as YHC was trying to engage him but found his pace waning while trying to talk and run at the same time (he is recovering from a cold).  Never fear though, as he quickly got his word count in for the day afterwards.  Rosie and Lola were

    engaged in a lengthy conversation as well, which YHC was not privy to, but seemed to run the majority of the morning. Another recurring topic that Offshore likes to bring up revolving around today’s politics and YHC’s doing his best to learn Spanish:  how would one translate into Spanish “Make America Great Again”?  Read to the end to see what Google has to say about that.

    Glad to have a great showing out there this morning!  The return of Helix was a welcome sight, and great to have Lola join us for his first F3 trail run.  Great run this morning, see ya’ll in the Gloom.

     

    Running related announcements:

    -Bear Creek 10 Miler December 4th (December 11th for Saab).

    -This Tuesday trail run this week on the AT, or biking opportunity on the Blue Ridge Parkway. See Lab Rat if you are not chained to the desk that day and would like to join us.

    -Willis River 35K in January.

    -Belmonte 25K/50K/50M in March.  Better start running.

     

    Hagamos grande a Estados Unidos de nuevo,

    Lab Rat

  • 2.0 friendly, but not 1.0 friendly?

    A tenacious ten took to Gridiron, including 4 2.0s.  With an age gap from youngest to oldest of 50 years a diverse PAX moseyed forward with:

    COP –  SSH, Don Qs, Freddy Ms, Merkins, Hillbillies.  Mosey to front of school.  Balls 2 the Wall for 30 seconds.

    Partner up- 1 partner runs loop while other does exercises:  Situps, Merkins, Squats.

    Mosey to covered drop off zone-  Totem pole run.  PAX holds feet 6 inches while end person does 5 Leg tosses.  2 rounds through all.

    Mosey to baseball field, plank up in line for human hurdles across width of outflied. Then head to home plate for Left, Right, center.   Stay with partner.  1 does AMRAP exercises while other runs to right field fence & back.  Switch when runner gets back.  Rounds were:  Merkins, Donkey kicks, Peoples chair, and LBCs.

    Mosey back to drop off zone for quick Bermuda triangle:  Bear crawl 1 length, then crab walk, finish up with broad jumps.  Back to football field for 10,20,30.  Start on goal line, run to 10 yr line do 10 of exercise, then run back and to the 20, do 20 of exercise,  Same to the 30.  Rounds were:  LBCs, Jump squats, and Merkins.

    Back to flag, Earthworm took us out.

    NMS – YHC really enjoyed seeing 3 new 2.0s out at Gridiron.  Emmylou Hoo was slow to warm up as it must be intimidating to be a 6 yr old girl out in the cold with a bunch of boys.  Once she got going though she put in a ton of work and gave Nightcrawler a heck of a time keeping up with her .  Joey Chesnut and Pit Stop being 8 were both game for anything YHC threw at them.

    There was some mumblechatter from the Respect crowd about the difficulty of this 2.0 friendly beatdown.  YHC’s only goal from this 2.0 Q was to avoid any awkward discussions about exercises with Ms later so stay clear of APDs, Pickle Pounders, Monkey humpers, etc.  Merkins were on the menu since the November challenge and also the reference is obscure enough to stay safely hidden from impressionable minds.

    White Deer persisted with his normal instigating but with the 2.0s.  Lots of laughs.  The PAX all did a great job of encouraging the kids.

    Cecil did a great job with the pre-game.  My 2.0s dug the armor references, that is bible study that can keep them interested.

    Both Pit Stop and T-Swifty talked about the beatdown the rest of the day at YHC’s house.  YHC’s boys are already EH’ing their sisters to come and give it a try.  YHC greatly enjoyed leading this beatdown although T-Swifty immediately remarked his first post with Wedding Singer was much harder.  With a 7:00 start time at Gridiron and consistent 2.0s like Jolly Rancher YHC would love to see this 2.0 friendly become monthly event.

  • Steady is the drip that wears the rock away…

    12 intrepid and burgeoning leaders – including 3 FNG’s – descended upon Mount Trashmore for what has now become a hallmark AO for the steadily growing Hampton Roads F3 site.

    The Thang:

    Bleeder Q:  Mosey to steps and perform Step Lunges to the top of MT. Mosey to other side of MT for COP:  SSH, LBC, DQ, Merkins, Imperial Walkers.

    Swirly Q: At the top of the hill, perform Polar Bears from one point to the “Pole” (more about that later).  Perform 20 WW2 situps, and run back.  Al Gore until all were done.  Run to bottom of hill near parking lot for a Triple-Check (2 rounds).  One partner runs up (stairs) and down hill, while other 2 perform Pole Smokers and Merkins.  Runner returns and everyone advances to next exercise.

    Saab Q:  Jacobs Ladder up/down MT.  Ascending Burpees up to 7.  Perform 5 WWII situps each time one passes the midpoint (level area) of the hill.  Hold legs 6 inches until all are done.

    TYA Q:  <start by reminding everyone the importance of his role as Q and how they must all do what he says>.  Perform 11’s from starting point to “TYA’s Pole”.  10 Merkins, 1 Flutter Kick (2 count).  Perform one more round of (10) Merkins and then mosey back to flag for a few minutes of Mary.  Mary:  Rosalitas, Hello Dollys, American Hammers, LBC’s, Superman.  TYA then took us out.

    Moleskin:

    With Bleeder’s “Jack-Bag” in hand, the Richmond PAX departed for Mount Trashmore several hours before dawn.  As one gets to know each PAX, you learn such things as their “density,” one’s preferred temperature (every 15 minutes), and the precise times one’s GI tract come to life each morning.  One also learns that banging on the doors of a convenience store that has not yet opened is acceptable and explainable behavior when one finds it is owned by Bleeder Enterprises, LLC.

    Upon arrival at MT, the PAX was quickly impressed with the size and area of the park and quickly named off a litany of potential drills.  TYA was convinced that, given his commanding leadership as a Q, no PAX would question swimming the lake if directed.  It was at this point YHC questioned that assertion and weighed his respect for a pillar of F3 RVA, with the health risks associated with swimming in a lake located at the foot of a former trash dump.

    There was some initial debate on where to park – either where F3 RVA was previously instructed to park, or elsewhere.  The Richmond PAX chose elsewhere.  It was at that time we had to regroup and mosey to the proper location where the Hampton Roads PAX had already planted their shovel flags.

    As we proceeded through the workout, TYA felt compelled to profess his knowledge of science and engineering by quizzing the PAX on the purpose of the “pole” potruding from the top of the mountain.  Knowledgeable responses were swift, however, and thus “TYA’s Methane Gas Pole” was anointed…”TYA’s Pole” for short.   During the Triple-Checks, one of the PAX remarked on Swirly’s slow, steady, and textbook-form when performing the Merkins.  Swirly’s commanding reply was “Steady is the drip that wears the rock away…”.  It was at that point the PAX were rendered speechless by Swirly’s poetic prowess.

    Also observed was the distribution of custom t-shirts off a (tiny) truck to the “Campos” contingent – which reportedly read “Campos owns Mount Trashmore” on the back. It was all Swirly could do to restrain himself. There was also brief discussion surrounding the number of times the PAX went up the hill during the course of the workout (7)…or 11 by Swirly’s math. (In fairness, one must qualify whether merely “Traversing” a hill counts, and if there is a break in the ascent (e.g.to perform WWII’s) it almost feels like two climbs.  Interesting that one of the PAX pointed out…”we only went up the hill once last week”.

    We welcomed 3 FNG’s (LN2, Sheldon, and Lance). They worked hard today and I hope they continue to post and bring in others.  TClaps to the following: Lance…for choosing to take a morning run before the workout (because 1 hour is not enough), Priorities…for having a baby last Tuesday, and still making the time to post, and Dreamliner for his ongoing enthusiasm and effort to make F3 Hampton Roads a reality.

    Announcements:  Workout at MT next Saturday.  Beginning the week after Thanksgiving, DreamLiner is starting a mid-week workout beginning at 5:30.  Please continue to EH others and grow F3 Hampton Roads.

    Saab abides

     

     

     

  • The tree with the leaves

    17 of the faithful and 1 FNG circled around the flag and discussions were centered around the lack of a certain company wrapped truck.

    0600 and we were off to mosey to the first circle for the COP.

    25xSSH, 15xMerkin, 10xDQ, 10xPeterParker, 10xCrunchy Frog

    Mosey to the side of the Carillon for Touch a tree/Tag a partner.

    • Round 1 – Partner 1 bear crawl to tree 1, run to touch 2 more,  Partner 2 AMRAP merkins
    • Round 2 – 5 trees, American Hammer
    • Round 3 – 7 trees, Donkey Kicks

    Mosey to Rusty Cage.  Partner up. 10 pull ups,  run to fire hydrant 9 WWII, 8 pull ups, 7 WWII, continue to 1.

    Plankarama at the cage.  Then, 5 Jerkins each,  10 merkins for 2 rounds.

    Amphitheater time. LBCS while waiting for the 6.

    • Box jumps, increasing from 1 to 18 at the top.  Al Gore and plank.
    • 5 derkins each step going down.   Flipper led plankarama at the bottom.

    Mosey up to the circle for Mary. Flutter Kicks, Dollies, American Hammer, LBCS.

    Ring of Fire – 10 merkins and back to the flag.

    COT

    NMM

    Today is International Men’s Day, in celebration of that YHC decided to do what typical F3 RVA men do and get after it early in the morning.  F3 is a group that embodies what the day is about,  providing support, encouragement and leadership among men.

    Welcome to FNG Spencer Monroe,  now Coyote Ugly, a friend of Gumbo and I from a previous life.  According to him he almost splashed merlot but made it through and agrees that he is better for it.  Hopefully we’ll get him back soon. 

    YHC threw out some instructions at the Rusty Cage that confused everyone, including YHC.  Unfortunately Fudd wasn’t there to clarify.  Run to the fire hydrant,  it’s dark, where is that?  By the tree with the leaves…in the middle of the stuff, with the bark and limbs.  Luckily some of the regulars were there to translate.  You against you, even when giving out instructions.

    Cliffhanger made another showing after YHC bribed him with bacon at ET and he did more merkins than he ever has before.  Flipper led the PAX down the amphitheater derkins after the box jumps wasted most everyone else except Helix who bounced up the steps like a blue ball.  Fudd posted after running to the AO, which is always impressive and makes us wonder, is he the next SAAB?  Fun at ET afterwards as always where we discussed naming and tried to explain to Cliffhanger how they made a movie about Coyote Ugly.  Glad TwoCan could join us for his first venture to ET, I think the lure of the 2nd F and eggs will bring him back.

    Great work pushing through by everyone.  

    Everything is coming up Rosie.

  • The PAX has voted… with their attire

    Ten tightless travelers came out to run on a beautiful morning. 39 degrees made shorts routes only needed so:

    4 Milers:  Commonwealth to Monument, Right on Belmont, Right on Cary

    5 Milers: Monument to Davis, Cary back

    6 Milers: Monument to Allen, Cary back

    NMS: None of the TLM movement were in attendance so the normal 456 routes were offered. Lugnut asked before the start the 4 mile route so he could arm himself with an appropriate weapon against those pesky Pinecones. He opted not to bring his shotgun or broom, instead chosing to run carefully. Good to have you back Lug! YHC forgot to ask if Lugnut opted for the Zamboni feature on his new ride to sweep SOT of cones.

    As soon as the PAX hit Commonwealth Saab took off with the normal 6 Milers Sippy and Marv keeping pace. Saab mentioned he got a tune up this week and said his mechanic gave him the all clear for higher mileage. YHC supposes being of Swedish origin Saabs are designed to run better in colder temperatures.

    Splinter left YHC, Rosie, and Swirly on Monument and got some extra mileage in.

    All 10 made it back safely again today, taking the count of weeks since last directional incident to 2. YHC was somewhat concerned about BackBay but he made it back fine.

    Announcements- 45Mom is a full hour on Thanksgiving, normal start time. RVA shirts are up on the F3 Mudgear site.

  • Next Exercise….The Merkin!

    17 gloom regulars posted on this beautiful Thursday morning where the weather was almost 70 and Sunny and the chorus of the day was:  Next Exercise….The Merkin – much to Swirly’s delight!  The PAX caught on quickly.

    Mosey to the fields for COP:

    1. SSH x20 IC
    2. Merkins x10 IC
    3. Don Quioxtes x10 IC — super slow-mo
    4. Merkins x10 IC
    5. Copperhead Squats x10 IC
    6. Merkins x10 IC
    7. LBCs x20 IC
    8. Merkins x10 IC
    9. Box Cutters x10 IC
    10. Merkins x10 IC

    A cool 100 Merkins for COP.

    Mosey to the far end-line of fields and count off into 3 groups for The Suck Relay

    1 Runner and 5 exercise stations:

    • Merkins or Mountain Climbers — PAX choice after round 1
    • Flutter Kicks
    • Jump Squats
    • Freddy Mercuries
    • Burpees

    Runner sprints to far end-line and back.  PAX perform AMRAP of designated exercise at your station until the runner gets back, then bear-crawl forward to the next station.  Burpee man becomes the runner.

    Repeat for 3 total rounds, with an F3-style intermission after Round 2 that included plank-o-rama and SSH x20 IC.

    Jacob’s Ladder:

    PAX lined up along the cones facing the North soccer goal.  Perform 1 merkin; run to mid-point and perform 1 Burpee; continue to goal-line and perform 2 Merkins, then back to mid-point for 2 Burpees.  Continue up to 7 Burpees.

    Al Gore for the six and then Mosey (briskly) back to the flag for some Ring of Fire, Dolly, Rosalita and Superman.

    Number-rama, Name-a-rama and COT with a wonderful, stank ball of man as YHC took us out.

    Announcements:

    • Clown car heading down to Hampton Roads this weekend – Swirly, TYA, Bleeder and others; Hardywood has 11/26; Rosie has 12/10 — Continue to Headlock and jump in a clown car if you can one Saturday.
    • 2.0 Friendly workout this Saturday at Gridiron – Honeydo has the Q.
    • Order your RVA shirts on MudGear now.
    • Special 1-hour Thanksgiving workout at Mary Munford – 0530 – 0630

    NMS:

    The gloom has really set in for November with darkness and cold in abundance.  Sometimes it feels like the gloom outside takes over and stress becomes overwhelming in these dark days (the Dark Ages as we called them at VMI).

    But, the men of F3 RVA break free from that dark hold every morning with an intense desire to be better, do better and get better each and every day.  Keep bringing it 100% gentlemen and let’s keep pushing each other and picking each other up.  It is inspiring to be a part of this group.  I am immensely thankful for you all!

    A pleasure to lead as always, thank you.

    No more Gumbo for you…