3 men posted for some circuit training this morning. YHC and Corned Beef brought our clubs for the circuit.
Surf n Turf led the COP
Circuit – various club rotations with some KBs and jump ropes thrown in there.
Some boat canoes and GRAMS to close out.
Numbers, names, Corned Beef took us out.
YHC showed up to one arriving in hot. With no one else arriving, we break out the jump rope and do 50 reps as the timer with various KB exercises. Wash repeat and we had a great cool down 2 laps at the end. Tough one this day.
0527 Snuff rolls up ready to take his prize as the Q and the Ghost Flag is pointed out to him. He was all ready to play some Jamz on his 1990’s looking Lunchbox Speaker but alas YHC dropped the Ghost Flag. YHC had a idea but little plan, but YHC likes to riff like a true Jazz artist.
Mosey to the darkest corner by the Parking Lot and complete a no-frills COT.
Mosey over to the Rosie’s 12 Days of Christmas covered tables for a Triple Chora. YHC invented the Triple Chora but forget the details so an audible was called and we did a Quad Check. P1 runs to the far side of the field and back, P2 HRM, P3 Jump Squats, P4 SSH. 4 people, 4 rounds, tons of fun.
Mosey to the opposite field for Four Corners. YHC called exercise 1, but then the first person to each corner calls the exercise. Ascending and Descending.
Mosey to the field moving towards the parking lot. Circle Up for a Merkin Ring of Fire and then some Mary.
Mosey back to the Parking Lot to finishing the Burpees Tin Man called.
Announcements – 11 year Anniversary on September 20th at Dogpile, September 26th at The Alamo 8-midnight Ruck CSAUP, Nancy Lopez is gathering Shoes, Socks, Athletic Gear to send to F3 Kenya.
Prayer Requests – none
NMS – YHC doesn’t frequent No Toll very often. Heartbreak Ridge is 3 minutes from home so it’s hard to travel on Tuesdays when a workout is so close, but YHC always likes the trip. Thanks for having me, and thanks for Snuffs graciousness to the stolen Q.
4 Brave Bermuda Boys met at Goyne Park for 2025s first Iron PAX of the year. Temps were perfect, and no coupons required for this year’s opener.
Broadway led a warmarama, and then we got into it.
There were some modifications as always, but PAX pushed through and got it done.
Check Slack for announcements
Prayers for anyone dealing with anything
2 High Impact Hunks emerged from the gloom onto Iron Haul for a run featuring many stops along the way doing 10 reps of various exercises to burn some calories.
Glad to have you out this morning Commando, thanks for doing the run with me.
Moleskin: The Why – it came up in conversation and it’s always great to be reminded of why we work out. There are many reason why, primarily for my family, not far from that is for my country. How do you want to pay your respects and honor those who have paid the ultimate sacrifice for our great nation to have the freedoms we have? I once ended every evening wasting my days away by drinking myself to sleep, on Memorial Day of 2024 that changed when I began to make healthier eating habits and exercise, by that 4th of July I stopped drinking and so proud to have stuck with these decisions so far. All this to say, don’t forget your Why. Stay the course and stay strong for your family, your countrymen and your predecessors.
Much love to you men.
We had 13 today, but no Honeydo and no Handshake. We started without them. The workout went something like this.
Mosey forward, Karioke left, Mosey backwards, Karioke right back to start
Disclaimer
Warmup: in cadence
Mosey to the front of the school: in cadence
Mosey to the wall at Quioccasin
Mosey to hill between Quioccasin and Pemberton
Mosey to playground behind Pemberton: 3 veces (español: 3 times)
Mosey to the wall at Quioccasin
Crab Walk most of the way to the corner at the front
Mosey to the side of the school: Partner up for a Dora across the parking lot for
Mosey to flag.
Announcements
September 6: Party at Tater’s for Gypsy and Pinto upcoming weddings: Bring dessert or side, Let Tater know if you’re coming.
September 9: Lunch a week from today at Firehouse Subs: 2nd Tuesday/2nd F
September 20: 11th anniversary of F3 in RVA: Check Slack for details
COT
“It is not what happens to you, but how you react to it that matter.” Epictetus
Some folks found it difficult to get out of the fartsack after the epic Crabby beatdown at yesterdays Convergence. For the 6 kettlebell monsters, no issue. After getting a glimpse into this weeks Iron PAX routine, YHC decided to give a slimmed down version of it to the group with a kettlebell in hand.
Started off with a long, slow mosey around the parking lot. Once back, DMH, down into a few wife stretches, SSH, merkins, imperial walkers. Lets get it on!!!
Round 1: 5 squat thruster, 3 point suicide run spaced out at 5 yards each.
Round 2: 5 squat thruster, 25 KB presses, 3 point suicide run spaced out at 5 yards each.
Round 3: 5 squat thruster, 25 KB presses, 25 single count lunges, 3 point suicide run spaced out at 5 yards each.
Round 4: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 3 point suicide run spaced out at 5 yards each.
Round 5: 5 squat thruster, 25 KB presses, 25 single count lunges, 50 sit-ups, 75 squats, 3 point suicide run spaced out at 5 yards each.
Next was an Eye of the Storm: Within the 4 corners of the parking lot, 20 count of curls, 20 count of lunge twists, 20 count of lawn mowers, 20 count of kettlebell swings with 5 burpees in the center of the parking lot between each round. (FYI we found something Flyboy likes).
Clock was ticking and we had time to do a 10 count Ring of Fire PAX choice abs. 2 min left, we took a walk around the parking lot to cool off.
Numbers, names, PR, announcements.
Always a pleasure to lead you gents.
Two Runners and Three Ruckers started from Atlee High School on this amazing Tuesday with temperatures in the lower 50s. With this perfect weather, these were the routes.
Ruckers – Went somewhere into Giles and possibly other locations.
Runners – Did the Giles/Craney Island route. Total Distance was about 4.2 miles.
COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.
NMS:
It was a pleasure running with BAM! today. The pace seemed faster than normal today. The route we took into Giles is about as hilly as a DaVille route can be. In saying that, BAM! said as we approached the AO that this was the first time he has ever jogged 4 miles without walking. Well done! YHC has seem many over the years increase both their running distances and pace after joining F3. As BAM! said, running with others can help with this. Its always great to see this type of growth.
Gotta Run!
Phonics
YHC’s return to running from a permanent taper has left things rusty and ripe for improvement. The route however, was a classic. 4s, 5s, and 6s ascended out of the AO and had various routes taking in the Grove area and Westham.
YHC took us out.
Announcements:
-Convergence 9/20 @Dogpile, 0700
-Collecting shoes and athletic gear; see Slack for details