I waited until 5:35 just in case. This time instead of going over to the track alone, I drove back across the bridge and picked up my dog . Daisy and I got a good 3 mile walk in the neighborhood ! Much better than a solo workout in my opinion.
Have a great day fella’s!
7 HIMS showed up to the Green Mile today to an empty Q sheet, but YHC felt compelled to step up to the plate for an impromptu beatdown. Thanks to the Amelia fellas for showing up today and almost outnumbering the SOJ crew. Took off for a warmup mosey at 0530 when Dumar comes flying in the parking lot with a half-dressed Hermey apparently. Lesson learned – If you give Hermey a ride, he will start off in just his man thong and will add appropriate layers on the drive. Circled back to grab the 6 and continued on for the following:
Warmup: SSH, Deadman hang, Ukranian Soldiers, Copperhead Squats, Merkins, Fudds Wife, Wilsons Wife
COP 1: Moseyed down the parking lot a bit for the Parking Spots MILE – PAX members picked a parking spot that lines up with 3 additional spots going across the parking lot. Parking Spot 1 for M – Merkins x 10, Bear Crawl to Parking Spot 2 for I – Inch Worms across the spot, Bear Crawl to Parking Spot 3 for L – Lateral Toe Touches x 10 each side, Bear Crawl to Parking Spot 4 for E – Energized Lunges (Lunge with a jump up at the end), Bernie back to the start and repeat x 5
COP 2: Moseyed to the bus loop for an indigenous style “run” – PAX members line up and started off performing flutter kicks while PAX member in the back performs Broad Jump Burpees to the front of the line. Hermey and his man thong were very impressed with the young gun – Dr Scholl’s. broad jump burpees. YHC took offense and stepped his form up! 2nd round PAX switched to WWIIs, 3rd round PAX switched to LBCs.
COP 3: Moseyed to picnic benches for a triple check with Decline Merkins, Step Ups and runner to the parking lot and back
COP 4: Moseyed to the front of the school for a Build a Bank – PAX members banked 250 Crunchy Frogs with 1 runner circling around the loop and back. 2nd round 500 Squats, 3rd round 3 count arm circles x 250.
Time called, Numbers, Names, Announcements (None mentioned), Prayer Requests (Safe travels over holidays, prayers for the less fortunate during this time of year, prayers for 2nd grader at Swift Creek ES that lost her life last week and prayers for the fellow that lost his lift after being struck by a car in Winterfield Crossing last week).
Fellas, it was a pleasure to lead and look forward to combining SOJs finest with Amelia’s finest in the future. Hardywood is going to share the RVA Q sheet and get the Amelia boys to come kick our asses too! Have a blessed day!
The Timber Boys didn’t feel much like playing today so big papa Beaver headed on downrange to Newport News to get in on a beatdown before heading up the coastline for a job in DE.
Warmarama – SSH, Michael Phelps, DQ’s, Through The Tunnel, Helicopters.
Mosey Coupon to the field.
Toss a frisbee to the picnic pad, chase it and run it back. If you land in the grass do 5 burpees when you get back. Grab a card off of stack to perform workout and reps until stack runs out.
Mosey around nearby building.
Repeat frisbee workout.
Mosey coupons back to meeting spot and end with some Mary.
Numbers and Namarama
End in COT – Prayers for Ketchups situation, his family is now raising a 2 year old within the family because the child’s mother is now living on the streets. Marvel led us with some great advice and words and took us out in prayer.
Five locals attended what was intended to be a momentarily dry outing that turned into a wet morning at River Run.
Runners – run to boat landing and back to BWE bus loop, rinse and repeat once, add the street across the school for the 4 mile route. Ruckers did pretty much the same route.
Good run/ruck gents. Thanks to the ruckers who decided to make a morning of it. Nostalgia got the best of the pax with older children, elf on the shelf chores broke it all up. Doozie slept in, kind of.
-Singer
We ran a little over 3 miles including a quarter pounder with merkins, plank jacks, mountain climbers and SSH, two rounds of partner bus loop runs with HRM and three hundred yard sprints. We left our mark on the Short Pump Elementary football field.
10 gents arrived to hear and experience the route du jour….
https://onthegomap.com/s/cmg7du5e
Saab Abides
43 high impact men joined YHC in celebrating the season with another phenomenal time at NoToll this morning for the F3RVA award winning tradition of 12 days of Christmas. The morning started like any other with a mosey to the parking lot, introduction, welcome to the FNG, disclaimer, F3 Mission, and a few warmup exercises. No need for any additional work so we moseyed, some slower than others, over to the pavilion for the real fun. (Requests have been made for additional pavilion space and further drying of the southeastern field for next year, noted)
Over the years the exercises have changed slightly but they stayed the same between last year and this year. Oyster and EF Hutton remembered the days of dips and derkins, no longer possible due to lack of bench space. Crunchy frogs were added in as a staple at some point along the way but why change something that works, especially the burpees.
For those curious the exercises today were: 1 – Dozen (12) LBCs; 2-Sprints(mosey) across the field; 3-Diamond Merkins; 4-Imperial Squat Walkers; 5-Burpees; 6-Carolina Dry Docks; 7-Ball Dippers; 8-Hand-release merkins; 9-American Hammers; 10-Freddie Mercuries; 11-Crunchy Frogs; 12-Broad Jump Burpees. We had a pause after round 6 for some instructions on how to do an Imperial Squat Walker but otherwise the PAX was in tune and enthusiastic from the get go.
Close things out with a little Mary to finish at 0615 on the dot.
Thank you to the veterans of the 12 days – some quick/unofficial Big Data research has Doner Kebab as the only 10 time finisher with Hardywood and EF Hutton close behind with 9. Welcome to those first timers and our FNG Dookie – it was too easy and quick once he answered Gomer’s first concert question. Hope he makes it back out.
Announcements:
Another year, another energizing morning during the holiday season with the men of F3RVA. I cannot tell you all how much it means to have everyone show up and join me for the 12 days. Hard to believe this is the 10th episode of this and it’s still going strong.
Thanks to EF Hutton for organizing the Secret Santa Gift Exchange again, that was another hit. DK’s bucket of dongs and calendar from Belay wins for best gift. Remember for next year, dongs are always funny. Have a great day, happy holidays to all. See you in the gloom.
Everything is coming up Rosie.
With all the other Pull Up Enthusiasts out for the day, I was a one man wolf PAX. That didn’t keep me down, I just pulled myself up.
Warmarama on the walk over to the jungle gym, with huggers and arm circles. Then got into it.
Hollow Rocks 3 sets of 10
Concentrated on creating as much space as possible between myself and the bar when rocking backwards, and use my legs to drive myself backwards. Really trying to get closer to a muscle up.
EMOMs (every minute on the minute)
5 sets of 5 band assisted perfect form (full lockout at bottom) pull ups couldn’t finish the last set.
5 sets of 5-8 full body dips
Max Reps to failure
Add extra band and Max out
1st set I made it to 10, then 5, then 2
Did the same with dips, but can’t remember the rep counts.
Mosey back to the flag
| Twas the week before Christmas, and we in our shacks |
| Seven F3 faithful were determined, not to fart sack |
| Their workout clothes, were laid out with care |
| In the hopes it would be enough, for the chill in the air |
| The children were nestled, all snug in their beds |
| While visions of Merkins, danced in our heads. |
| Mom in her kerchief, and I in my cap |
| And me on the throne, for my pre-workout crap. |
| At Heartbreak Ridge, there arose such a clatter |
| I got out of my car, to see what was the matter |
| When what to my wondering eyes should appear |
| Seven F3 cars, but no White Deer |
| Lighthouse Frog and Atilla, are here to debate |
| Is Die Hard a Christmas Movie, but Whitesnake is late |
| Offshore Mr. Rogers and Pigskin can’t wait |
| We begin with a run, going out straight |
| Next a disclaimer, the warmup and railing |
| The carbon monoxide did not leave us failing |
| Over to the porch, and up against the walls |
| We put gravity to work, on our pair of balls |
| Prisoner getups were added, to the Jacob’s ladder |
| Then to the parking lot, but now we are sadder |
| We ran out of time, to finish the Dora |
| Maybe next time, we’ll do some mora |
| A run by the street, passing the fire station |
| To give us a chance, to admire the Christmas decorations |
| There’s be more fun this week, with the celebration of Festivus |
| It will be on Thursday, at Circus Maximus. |
| But I heard Whitesnake exclaim as he drove out of sight |
| “There’ll be coffee for all, May your kettlebell, feel light” |
The workout went something like this.
Mosey forward, Karioke left, Mosey backwards, Karioke right back to start
Disclaimer
Warmup: in cadence
Mosey to railings behind Quioccasin for 11s; Over the railings in one direction and under in the other direction)
Mosey to the wall at Quioccasin
Mosey to hill between Quioccasin and Pemberton
Mosey to wall across the parking lot at Pemberton for a Dora with
Except we ran out of time before anyone finished the Crunchy Frogs
Mosey to flag passing by the Fire Station and its decorations.
No announcements
Closeout
The gospel lesson this week included the verse from Matthew 17:20: “Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you”.
Mr. Rogers commented that having faith is like many things in life; it’s either a ‘yes’ or a ‘no’. Just like you can’t be a little pregnant, you either have faith or you don’t. A little faith is often all you need.
I was starting to think I’d be a one man wolf PAX when 531 rolled around and there was no one to be seen. But thankfully at 532 the headlights of Broadway appeared at the Ecoff entrance and we were a 2 man wolf PAX. So we didn’t waste anytime and got started.
Mosey lap around the parking lot, followed by a brief warmarama.
SSH, Imperial Walkers, Don Quyotes.
Mosey over to the pavilion for the Thang.
COP 1
Take turns alternating Double Cindy Farmer’s Carry to the tree and back, while the other performs ab exercises. Each would do 3 laps and the exercises were
Oblique LBCs
Heel Touchers
Polesmokers
COP 2
Super Squats (Squat Super Set with 5-10 seconds rest between each sub set)
6, 12, 25
6 Double Clutch Goblet Squats w Cindy
12 Regular Goblet Squats
25 Jump Squats
3 Super Sets with about 3 minutes between each Super Set
Finish with some stretching, then mosey back to the flag.
This was a mix of old and and new, as I haven’t done the farmer’s carries in awhile, and the 6, 12, 25 workout has recently turned into a favorite of mine.
I was definitely grateful Broadway didn’t end up fart sacking this morning. A late fellow PAX is always better than one that doesn’t make it. Especially when he was the only other PAX to post that morning.