3 runners got in 7.65 – well Cavity Search probably got in 11 – BEAST. 5 walkers did something but there was no sign of them at 7:11 when the runners returned. Poof – gone. One theory was that coffee was not enough for Dumar’s birthday so they went for breakfast…who knows.
Rosie and YHC stayed for coffee.
In any event, miles were conquered, fellowship was had, the start to the day was good.
Enjoy the beautiful Sunday!
No More Gumbo For You!
3 Davillians arrived at various times to DaPile this morning and this how it went down
YHC arrived for a 7 mile run around 6:15 that included a down and back of Giles for 3 miles then a down and back of Honey Meadow Estate for 4 miles
Surf n Turf arrived at the normal posted 6:30 time for a solo bootcamp
Opus arrived at 7 for quarter mile repeats around the school loop to get 2+ miles
All did their own thing for 2ndF including YHC stopping by the Local and a short chat with Helix who include Sippy’s BDay Q at Dogpile
Half Marathon training continues for YHC next we at DaPile
SPIT ON THAT!!
3 Runners and 3 ruckers enjoyed a nice morning on Thursday morning. This how it went down
Runners – Loop of 4 to 4.5 miles include Rutland, the whole trail of Cool Spring West, and the Bojangles Loop.
Ruckers – Did their thing
SPIT ON THAT!!
14 men gathered at various times for a Q by someone that wasn’t Respect, Respect Respect, or Respect Respect Respect.
Mosey around the Parking Lot to pick up stragglers. COP with various exercises.
Mosey to the front of the School for a Triple Check. P1 – run to the end of the Island and back, P2 Dirty Hookups, P3 – Balls to the Wall.
Circle up while each man individually picks an exercise and we do 10 of that exercise.
Pick up partner and go off on your own and do 10 minutes of exercises.
Mosey to the Parking Lot by the Football Field and Parking Lot Bear Crawl.
Mosey back to the school for one last set of exercises.
Announcements – F3 RVA 11 year Anniversary at Dogpile September 20th at 0630. The Pixies Cover Band let by Whiteshake (person, no the band) are playing at Brambley Park tonight
Prayer Request – Charlotte as she is going through Chemo. All those with a suffering from political divides.
NMS – thank you for the opportunity to lead.
Seven savages came together to test their minds and bodies to the limit. After stamping a fellow F3 brother’s passport, we jumped right into it.
Warmarama
The Iron Pax Challenge!!!!
Format: 50-minute AMRAP (As Many Rounds As Possible)
Scoring: Count the total number of 100-meter sprints completed in 50 min. Only whole sprints count.
Equipment needed: Standard coupon (block weight) and access to a 100-meter (or ~110 yd) field.
| Round | Thrusters | 100-meter Sprints |
| 1 | 2 thrusters | 2 sprints (down & back) |
| 2 | 4 thrusters | 4 sprints |
| 3 | 6 thrusters | 6 sprints |
| 4 | 8 thrusters | 8 sprints |
| (continue increasing by 2) | matching # of sprint |
Numbers, Names and Prayer request for healing.
Positive note- Beaver is having a baby in a couple of weeks!
Everyone crushed it this morning and absolutely dominated the workout. I didn’t notice any modifications, though I’m sure a few minds were debating it. Great to have Mudslide show up on this end of the state!
Yukon took us out.
Don’t waste the day!
The Bon Air soft launch was a perfect opportunity to celebrate what it means to start a new AO, and to honor the legacy of the Richmond Flying Squirrels’ old baseball diamond. We rededicated ourselves to the F3 mission to plant, grow, and serve small workout groups for the invigoration of male community leadership.
Machismo led the workout, beginning with a mosey to the grassy baseball diamond. With introductions and the F3 disclaimer complete, we kicked off with warm-ups including SSH, merkins, LBCs, Imperial Squat Walkers, and UKs.
The Thang:
We started with a tribute to the last games at the old Diamond with Thang 1: The 7 of Diamonds. We hit each base for a round of exercises, climbing the rep count with each trip: 7 burpees, 14 merkins, 21 squats, and 28 pickle pounders. Then, we ran it back down the ladder with 21 LBCs, 14 of something, and 7 Lt Dans.
Next up was Thang 2: Triple Check. The PAX worked in groups of three. One partner did chain smokers, another did hand release merkins, and the third ran to the playground for 5 chinups before returning.
Finally, we wrapped it up with a diamond classic in Thang 3: Run the Bases. We bear crawled to first base for 10 squats, crab-walked to second for 10 WWII sit-ups, and either Bernie-sanded or ran backwards to third base for 10 lunges, with a final sprint to home.
COT (Circle of Trust)
After the sweat and the struggle, we circled up for names and numbers. The inspiration for this new AO became clear as we heard from FNG, LFG. He hasn’t worked out in years, recovering from a viral infection that required the removal of fascia from his leg. As a father of two growing sons with special needs, his desire for a close, neighborhood-based F3 community spoke to the very core of our mission. This AO, a right fit for Bon Air with its strong ties to F3RVA through No Toll and The Forge, is a reminder of why we’re here: to serve and encourage our fellow men and build communities.
Let’s F-ing Go.
-Machismo
Excellent cool weather for the latest edition of Morning Wood. House Party and I hit the streets with our ruck sacks at 6am and got in some miles. Big Rig was already running upon arrival and ventured down to the Genito Road Corridor. He joined us for the last 15 minutes or so. Post-workout survey suggested that a good time was had by all.
15 stalwarts appeared in the gloom each with their own sippy cup for YHC’s 50th birthday beatdown. Here’s how it went:
Mosey to the circle, around the carillon and to the far circle.
COP: 10x Don Quixote, 10x helicopters, 20x arm circles Fwd and Rev. Followed by a plank-o-rama.
Mosey to the top of the carillon for a series of animal crawl 4 corners with: 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl to the corners. Round 2. Crab walk. Round 3. Duck walk.
Mosey to the stage and the pile of large logs behind it. Partner carry the logs about 20 yards and make a line. Then: (1) Diagonal jumps from one end to the other; (2) plank with hands on logs moving left, (3) plank with hands on logs moving right.
Then: Touch A Tree with Logs. Partner up. Round 1 partner holds one end of the log up while other partner touches 3 trees. Round 2: crab walk and push log with your feet and 3 trees. Round 3: hold one end of log above your head and 3 trees. Partner log carry back to original location.
Then, mosey to the field for some Whamo animal walks. Person #1 throws frisbee, everyone sprints until frisbee lands then animal walks the rest of the way (Bear Crawl, Bunny Hop, Crab walk, duck walk, wounded bear right leg, wounded bear left leg).
And for the finisher, a little Burp Back Mountain. Mosey behind the amphitheater. Partner up. One pax Bernie Sanders up the hill to the road and runs forward down while other partner does Burpees. Proceed until 100 burpees are completed.
Mosey back to the flag followed by 50 SSH.
COT: YHC took us out with some words of gratefulness.
Moleskin. The Pax learned some things today: (1) Upchuck’s super power is duck walks. Somehow he does a full body pivot with each step. (2) A Helix duck walk is more impressive than a Helix squat. (3) Logs sitting in the grass gather slugs which can be hard to avoid when planking on them. (4) Burp Back mountain may be the only exercise where one looks forward to the Burpee part. (5) YHC’s age is getting to him which may lead to fumbling some instructions. (6) Faceplant is sneaky and the PAX are good at keeping secrets. (7) Sipping water during a tough workout helps with endurance.
Great workout today guys. Thanks for pushing hard with me. I will not forget this one. It was so cool that everyone brought their water bottles today. I felt honored–thanks for making this 50th a special one for me. It was also great to see Honey Do and Mr. Rogers for the first time in a while. My Sippy Cup is full.
Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend.
Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama.
1st COP
Suicides Walking Lunges forward
10 merkins
Bernie back
Repeat with Broad jumps
15 werkins
Bernie back
2nd COP
Indigenous People
Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot.
3rd COP
Ab 4 Corners Prostitute Style
20 LBCs
40 Oblique LBCs
60 Flutter kicks single count
80 heels to heaven
Mosey to the snack shack for wall sits and review 5 core principles, mission, and credo.
4th COP
Triple Check
Balls to the wall
step ups
run down the steps, around and back up
Mosey past the flag, onto the grass for a new version of Elevens with ZERO RUNNING involved. This was a favorite of some of the PAX.
5th COP
Elevens without Running
Hand Release Merkins and knee slap jumps
Mosey back to the parking lot and do toe taps for almost 2 minutes until time.
Great push by the PAX. Great to meet Bravo who was out for his second time after getting named at Alamo this week. Proud Q moment when I was able to slow down the front runners with the No Running Elevens.
Fall Social at Casa de L Woods at 3 pm today!
Lots to pray for, both at home and all over our country.
The pax showed up to do a 3, 4 , or 5 mile out and back which took us down john rolfe parkway to broad street and back.
The 3 mile route turned back at the speed limit sign on John Rolfe. The 4 mile route turned around at three chopt and the 5 mile route turned right on broad for .2 and came back to the start.
Roger Roger, Mr. Rogers, Hutton, bedpan, pigskin, white snake, lighthouse, full house, handshake, Gypsy, and byproduct showed up