Fifteen F3 aficionados gathered at the Forge for YHCs birthday beatdown! This 33rd trip around the sun was celebrated in the following fashion:
Warmarama – Mosey down the hill to the tennis courts and circle up with a welcome and disclaimer. – Various IC exercises head to toe and then mosey onto the football field.
COP 1: Triple Pounder – Rather than the traditional quarter-pounder, we split the field into thirds and added a punishing twist that will likely not be seen again for a long time. – Goal Line: 33 SSHs – 33 Yard Line: 33 Squats – Opposite 33 Yard Line: 33 Lunges (two-count) – Opposite Goal Line: 33 Hand-Release Merkins – Similar to a quarter-pounder, always Bernie back to the starting line. However, each time a line is crossed the PAX stopped to perform those 33 specified reps in either direction. Quads were absolutely smoked at the end.
COP 2: Triple Check – Flutter Kicks & American Hammers. Timer bear crawls (sheesh) to the 33 yard line and back.
We ended our time with an Indigenous Peoples’ mosey back to the flag for COT.
COT – Monday 9/1 – Labor Day Convergence @ Dogpile – Saturday 9/13 – SOJ Cookout at L Wood’s – October 3-5 – GrowRuck #59 – Downrange in Cary, NC – Prayer’s for YHC’s brother-in-law who broke his fibula. – Prayer’s for L Wood’s dad who received a cancer diagnosis earlier this week.
Record attendance? Certainly, the most I can immediately recall.
FYI: Since Lighthouse took the foto, I had to add him in as separately.
Disclaimer: I am not a professional. Feel free to modify any exercise in order to avoid injuries. Also, I have specifically accept no responsibility for White Deer.
Warmup
20 SSHs
20 IWs
10 Don Quixote
Stretch: plank position, right hand, right foot, then Pfannkuchen.
Mosey to covered walkway
11s. We walked back and forth across the width of the covered walkway.
Renegade Rows (each arm), Rifle carry both directions, Calf Raise
Triple Check:
The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
Partner 2 Squats
Partner 3 Curls
Run around the island
Stretch
Triple Check:
The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
Partner 2 Swings
Partner 3 Hammers
Run around the island
Your favorite KB exercise: I started with 15 Triceps.
Each person calls an exercise for the group
Back to the flag
Announcements:
Sept 1 Labor Day Convergence on Monday at 7:00 AM, Dogpile (Dogwood Dell)
Sept 6: See Tater about party for Gypsy and Pinto
Sept 8: 2nd Tuesday, 2nd F: meet at noon at TBD
COT:
I saw this quote the other day: “Every father should remember that his son will follow his example and not his advice.”
18 hungry souls wanted to taste breakfast Gumbo, including two FNGs…45MOM was ALIVE this morning. 2 bikers were out early, 2 walkers headed out searching for the sewers of Richmond, so that left 14 bootcampers waiting to see what flavor Gumbo was in store today. Here is what happened:
Mosey to the blacktop and circle up for COP warmup.
THE THANG:
Triple Check with – People’s Chair, Mountain Climbers, Run to fence and Bernie back
Mosey to field end line
Proper Dora: 1 merkin, 2 squats, 3 SSHs together equals 1 rep. Runner runs length of the field and back, flapjack and add too 100 reps.
Mosey around the block – burpees at corners – back to the parking lot
3 Minutes of Mary
COT – Numbers, Names, Announcements, Prayers and YHC took us out.
Announcements:
Labor Day Convergence 0700 at Dogpile
SCCC “The Country Club” restarts Monday 9/8 at 0530
Great morning. Weather was perfect. Chatter was excellent, and it was great to have a couple FNGs. Welcome to Help Desk (Mark) and Crystal (Chad) – naming was not creative but effective. Hope you guys enjoyed your Gumbo and come back for more.
6 HIM came out to see what House Party had in store. Here’s what went down.
Mosey around the parking lot to get the blood flowing then Warmarama:
Overhead claps
Imperial walkers
Helicopters
Merkins
WWII’s
COP 1: 11’s
Burpees and WWII’s
Mosey to the Church wall for some leg work
COP 2: Hoedowns’ and monkey humpers
With YHC legs feeling like wet noodles, mosey to the far parking lot for a Dora
COP 3: Dora with 100 merkins, 200 flutter kicks, 300 SSH’s
Mosey back to the flag for some Mary til time.
Names/Numbers/YHC took us out.
Such a beautiful evening for a workout. WELCOME JOHNNY 5 our FNG. He plays indoor soccer with some of the PAX. He is a software developer (thus the name. Short Circuit was also thrown around). He got there just in time to save the day and make even numbers for the Dora.
The brightest lights and the biggest stages are where icons are born. Today, a new one cemented their legacy. Today was the Grand Finale of our first annual Boys of Summer event at Timberwolf. After weeks of ultimate football, frisbee, disc golf, knockout, dodgeball, and variety games…One rose to the top and two came to challenge for the title. We settled it on the field.
First up was Team Warby (Warby, Matlock, Festivus, Woodsman, Shiver) vs Team Flyboy (Flyboy, Rudy, The Duke, FNG, Crabgrass)
Competition 1: 2v2 Dodgeball. First matchup went to Festivus after a stellar 1v1 with The Duke. Second matchup went to Crabgrass and Flyboy as YHC snagged two catches in the dark. Third matchup went to Warby after Rudy dropped what was the first of many balls on the day. Team Warby 3-1
Competition 2: Knockout. Went through a couple of rotations before we started to fall. FNG deployed an interesting tactic of missiling the ball through the hoop to deter his opponent. Flyboy sent Woodsman into the abyss to search for his ball, but eventually Team Warby members fell one by one. Points to Team Flyboy, up 6-3.
Competition 3: Par 5 disc golf with defender. Team Warby played the hook a little too much and got in trouble early. Team Flyboy used precision strikes to advance quickly. Rudy (5) and YHC (6) were the low scores and put points in the Flyboy basket to secure the win!
Flyboy and his sidekick Rudy challenged Fandango for the title! Down to the field for Ultimate Football
Team Fandango – Fandango, Crabgrass, The Duke, Matlock, FNG, Warby Team Flyboy – Flyboy, Rudy, Woodsman, Festivus, Shiver
To make it interesting, we played Ultimate rules except Flyboy, Fandango and anyone who got an interception could be a free runner until tagged. Also, only Fandango and Flyboy could score touchdowns.
It started off as a tight, contentious match. Each team bending but not breaking. Different strategies were deployed to take advantage of the free run rule, but the tides turned when The Duke said “F*** it, Fandango’s down there somewhere!” and launched a missile to the deep middle of the field with Fandango catching it in stride and taking off for the first score of the game. A mere prelude to the greatness still to come.
If you remember the Randy Moss in-his-prime Patriots days when he would throw a hand up signaling to the world that he was going to be open, that’s what happened today. Fandango next caught a TD from Warby despite triple coverage in the end zone, followed by two bombs from YHC. The man couldn’t be stopped today. His stat line was 7 receptions, 350 yards, and 5 touchdowns. For Team Flyboy, as Mudslide would say, they had the YIPS. There were some chances to put points on the board, but fell short on execution. Final Score: 5-0
Congratulations Fandango on being crowned the CHAMPION! your trophy is bigger than Flyboys!
YHC tested the temperature in Potomac MD for a little Potomac Rising. He was greeted cordially by 4 members of the DC brigade. According to the teacher that showed up way too early for school, here is what went down.
Mosey warm up and pick up coupons. Standard warm up including one of my new faves Willie Mays Hayes. Farmer carry to back playground.
The Thang: All together and on your own. Q calls out exercise do first set all together and various runs to other side of playground including Sprints, My captains, and high knees, then 2nd set to end OYO.
Exercises included: Blockees, Clean and press, overhead press, curls, skullcrushers, squats, swings, one arm lat pulls, etc.
Three Brogii regulars enjoyed the ideal conditions for an early morning limber session. Back, shoulders, hammys, hips and glutes were emphasized to perfection. Mumble chatter included variety of topics including injuries, travels and vacations with and without family. Not sure if all the worlds problems were solved but most were rectified. Plenty of relaxing shavasana was utilized until time was called. Well done fellas.
12 warriors embraced the gloom for a nice 58 degree workout! One out of town guest joined us as an FNG. Welcome Fortran!
Warma-Rama
First we did a half mile mosey to the pad where we it went like this:
20 SSH
10 Don Qs
Stretch 🦋
Right leg out
Left leg out
10 merkins
25 LBCs
Let’s mosey-
We head over to the parking deck where we do 10 merkins at each level to the back! Mosey dow And repeat back up to the top this time 20 mountain climbers. The sun was starting to peak through for a moment of silence for those not with us. Mosey down to the bottom and pick up the 6.
We then mosey to the gazebo where we do 20 dips, 10 squats, 20 dips. We then loop the lake and head to the start of in which it was exactly 45 mins and 3.45 miles. Thanks for letting me host! Welcome Fortran from Harrisonburg!
10 RSVP’d for Señor Frogs pre dawn birthday celebration at the First Watch.
YHC pulled into the parking lot at 4:30 AM to admire the early morning efforts of the Brogi’s frolicking in the gloom. He considering joining them, then thought of the ramifications of demasculation that the Brogi’s endure and thought better of it.
5AM- Mosey to the Chancel for introductions, disclaimers and basic COP warmup.
Mosey to the University of Richmond Amphitheater for some Merkins and Squats.
Mosey back to the missing Flag for a basic COT.
Please keep this mornings prayer requests on your minds and in your hearts today. Our Prayer requests are probably the most important thing we do in the mornings.
Please see Slack for announcement details concerning Labor Day Convergence.
Thank You Attila for praying over us the way you do! You are a gifted speaker.
Thank You for making my predawn Birthday Celebration special!
