1 HIM emerged from the gloom onto PFP with a couple of kettlebells and no big plans for this mornings Mammoth Balls. Beaver got a little crazy and performed a plethora of exercises, some of which might be included in this IPCs Week 2 “8 Track” routine.
Have a blessed day everyone!
11 noble warriors embraced the deep gloom of another Monday. Here is how it went down:
A different set of faces at The Deep today, but still great work from the PAX. Luckily we did not start until Gomer came in on 2 wheels as hot as the July sun. Otherwise, there may have been casualties.
Plenty of announcements with Convergence on Saturday at 6:30 am. October 4th could be busy with service opportunities. Mr. Rogers and Blue Moon setting up a table in Maymont for a suicide fundraiser and Gomer rebuilding a handicap ramp for a non-profit. See Slack.
God is good all of the time!
Attila
3 NOS pirates raided the Alamo and planted the Ghost Flag with 15 SOS.
The music was loud and everyone was on edge. Warmarama with SSHs, DQs, helicopters, imperial squat walkers. A request to turn down the volume so as not to offend the neighbors.
Mosey to the courts for some Cocaine Bear crawls with ascending mirkins. Run it back with lunge walks and ascending squats. YHC didn’t drive to the southern reaches to quietly Q, so we had to take it to the club. Snuff Underground isn’t one venue, it’s a state of mind.
Mosey to the tunnel where the acoustics were good and the sounds of exertion were contained. Cranked it back up with a triple check with WW2s and jump squats.
The beat was pounding for some wall work Pigskin-style: hoedowns, donkey kicks and balls to the wall, 3 rounds with a dirty hookup at the end.
Surround sound for 100 LBCs, flutters, planks and some stretching.
Last triple check with heels to heaven + lunges. Mosey back to the flag for a few burpees.
COT and prayers. That we may all lead by example; in our homes, our families and our communities.
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.