Category: Richmond, VA

  • Mosey Form Variance

    Four men arrived at Atlee High School at around 6:30ish for some exercises. With no Q on the sign up sheet, YHC took control and off they went, one of which during the mosey with the 19 – 20 degrees temperatures had his hands in his pockets throughout the mosey.

    COP – All IC

    SSH, Arm Circles, Reverso, Don Quixotes, Helicopters, Dips, One-Legged Lunges, Other Leg, Merkins, Mountain Climbers, LBCs, Freddie Mercuries, Flutter Kicks

    The Thang

    Dora (0.5, 1, 1.5) – Partner up. Complete 50 pull-ups, 100 squats, 150 merkins while the other runs a lap around the courts.

    Elevens – Across the practice field, do Heels-to-Heaven and Burpees.

    Plank-O-Rama (All IC)

    • Front Plank – Rotate between Merkins and Carolina Dry Docks
    • Side Plank – Drop Hip and raise
    • Back Plank – Drop waist and raise
    • Other Side Plank – Drop Hip and raise
    • Front Plank – Rotating Elbow Planks
    • Hold 6 inches for 30 count.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Great job today everybody. Everybody performed amazingly considering the temperatures. YHC never warmed up. Mumblechatter was strong throughout especially by YHC.

    Announcements – Praying for a friend of YHC who is in the hospital. Memories to those at Pearl Harbor 83 years ago.

    Make it a great day everybody!

    Gotta Run!

    Phonics

  • Rucking around the Christmas Tree

    We got word that there was some theft going on yesterday afternoon at the park so, we’re rucking and neighborhood watching for the community now.

    we got just shy of a 3 mile ruck in this morning for some extra credit. Bring on the warm weather!

  • Frosty Bermuda & Facial Hair

    The cold weather hit incredibly hard this gloom as YHC struggled keeping his breath while counting cadence during Warmarama. We all had frost collecting on our beards and stashes, even Guppy and Boat Snack had frost growing on their faces as they threw around the coupons on the winter Bermuda. No slowing down this morning, gotta stay warm!

    Warmarama

    • Helicopters
    • Dead Man Hang
    • Cherry Pickers
    • Ukrainian Soldiers
    • Wilson’s Wife
    • Merkins
    • Fudd’s Wife
    • LBC’s
    • Tie Fighters

    The Thang!

    • Catch Me Dora – Team Up – 100 Merkins, 200 Squats, 300 LBC’s. MOT- Run football field sideline to sideline.
    • Grip, Rip and Roll – PAX begins at sideline in seated position, coupon at side.  Move coupon to opposite hip, rotate into incline merkin, rotate back to seated position on the ground and repeat.  Switch side half way through field.
    • Bear Crawl Coupon Pull Throughs – back to the other side of the field.
    • Run a lap around the football field.
    • 11’s – Imperial Blockers (2 ct) run across field for WW2’s
    • Coupon Curls across the field and back with F3 Core Principals, Credo and Mission to finish it up!

    We had a new comer this morning, Guppy’s little sister came out. She goes by HayHay, so we nicknamed her Boat Snack! Welcome Boat Snack! With all the daughters coming out on Saturdays, they Amy start an F4 group at some point!

    Numbers and Names, Announcements and Prayer Requests. Yukon took us out in prayer!

  • It’s Stache Time Again!

    My wife and daughters don’t use the exclamation point (more like a poop emoji or sad face), but YHC loves this time of year.

    We started with 19 around the flag at the start and finished with 21 at the end to celebrate Magnum PI Day – I believe for the 4th time. Staches (real and fake) and Hawaiian shirts (in Smedium and midriff styles) abound. It was 21 degrees, but it of course felt 70 and sunny. What a great morning. Here is what transpired more or less:

    Mosey to the COP circle and a lap around to warm up. Circle up for COP, including:

    44 SSHs – 12/11/24 will be the 44th anniversary of the first Magnum PI episode

    12 DQs (Higgin)

    11 Helicopters (TC)

    19 Magnum Merkins (Tempo – touch the Stache to the ground)

    80 LBCs

    5 Copperhead squats

    8 Imperial Walkers

    19 Alternating Shoulder Taps

    8 Flutter Kicks

    8 Box Cutters

    (Last episode was 5/8/1988)

    Amphitheater Work – 162 reps – 1 for each episode

    9 squats on each step going down, Al Gore for SIX, 9 incline merkins on each step going up, Al Gore for SIX

    Pass the Q to my stunt double. Mosey down traditional Love Hill through the darkness and debris down to the Pump House Road

    Extra Long Love Hill

    Partner up. One partner runs to a destination TBD (first the Toll house and then ultimately the road) and back to your partner. Other partners exercises. Swap and rinse and repeat until the top. Exercises were: bear crawl, Triple Jump (Apollo Ohno) Squats and Lunges. Regroup at the road and mosey toward the Flag.

    PLT sets

    Find a different partner for 4 (or 5) rounds of 20 PLTs – Left, Right, Center, Mix n Match, and just a 5th round of extras for those of us who finished early.

    Mosey back to the flag and circle up

    Ring of Fire – dealer’s choice of 3 merkins, IC or OYO, and all PAX do them.

    Hawaiian Stretching

    COT – Numbers, Names, Announcements, Prayers and YHC took us out.

    Announcements:

    • The Bridge next Saturday – Upchuck and others are going and looking to fill clown cars.
    • Breaking Break – 12/28 is open. Who is going to step up?
    • Rosie’s 12 days of Christmas – 12/17 at NoToll. Don’t miss!
    • VQ for Woodsman 12/16 at Alamo
    • See Slack about how you can support Gomer Pyle and Pigskin’s mission work with FOB
    • Remembrance of Pearl Harbor and those who survived that day and served

    NMS:

    It was a great morning to get out and have some silly themed fun and look ridiculous at Libbie Market with staches and Hawaiian shirts. Seriously, though, it is a great excuse to get some guys out to Dogpile on Saturday that don’t normally get there – including YHC. Thanks for participating.

    Prayers for all those suffering from injuries and illness.

    Be well men. Enjoy the season and spread the joy.

    No More Gumbo For You

  • The Grinch Stole the Q

    A frigid day matched the Q’s frigid heart.  The grinch came early and here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • Mosey to the turf field for a one-man Dora – each man does all the reps divided into 5 sets with a run in-between
      • 100 HRM
      • 200 Monkey humpers
      • 300 crunches
    • Mosey to the new pickle ball court parking lot for a 3x check
      • Run
      • Dips
      • FM
    • Mosey back to the parking lot and the auxiliary building for a Pigskin cycle – 2 sets
      • Wall sit exercise – 15 reps
      • PLT – 20 reps
      • Mike Tysons 10 reps
    • Circle up for some Mary
      • Side crunches – each side
      • Reverse crunches
    • COT with YHC taking us out

    The grinch came early.  No sharing of reps with a traditional Dora.  Sharing is not caring. Plenty of grumbling.  Very little holiday joy in the cold.  Embrace this suck!

    Welcome back Garbage Plate, and good to see Gypsy and get a health update.  Prayers remain up for Fireman Ed, Fudd and Roger Roger.

    Lunch this Wednesday at Firehouse Subs in Innsbrook.

    God is good all of the time!

    Attila

  • Chasing Doozy

    Pretty sure this title has been used before, but it’s pretty much what happened. Doozy, Chaplain, and myself took the traditional Morning Wood trail loop for a couple miles before Doozy’s Pearl Harbor history lesson and beatdown.

  • Accidental Premature Accelerator

    Premature Acceleration got off to a solo start. YHC made it to Rockwood Park and reluctantly began some laps around the main loop. After 3 laps (about 2 miles) Chaplain, unknowingly arrived at 6, instead of his plan to arrive at 630. YHC was glad to have some company for a few more laps, and catch up with ol Chappy.

  • HOPE in the ATL

    YHC had a research conference in Atlanta for a few days and found the “Hope” AO within a few blocks of the hotel. YHC did a little recon Thursday during a break in the conference and ended up having a great conversation sharing a frozen curb alongside a homeless man named “Rich.” As I have found all over the world where I’ve invested time with humanity in the gutter, there’s a story there worth listening to and a soul worth loving.

    Hope AO is self-described as “A partnership between F3 Atlanta and The Atlanta Mission/Shepherd’s Inn. The Shepherd’s Inn is a homeless shelter for men. Hope PAX are a combination of men from inside and outside the shelter. Our “hope” is to make new connections and accelerate!”

    THE THANG: Standard F3 warm-up. 23 degrees & not quite warm at the jump so we started COP #1 with Sweet 16’s (mercans + LBCs). Lap around TSI still hoping some Hope men would join us in the frozen gloom, then for COP #2 we rotated 1 PAX TSI lap while the other PAX warrior lunged through the lot. COP #3 was 3 laps of 4 corners: NW corner burpees, NE corner mercans, SE corner monkey humpers, SW corner Abs. Concluded with some Mary.

    COT:  Good discussion around  joy vs happiness + 2.0’s and the challenges of parenting adults.  Not surprisingly (when 2 or more are gathered), my morning devotional was related to our COT discussion.  I’ll paraphrase and send the link.  Fruit is not developed by striving. Trees don’t strive to produce fruit. It’s intimacy with the Holy Spirit that brings fruit. Therefore, we don’t work on our fruit; we work on our relationship with Him, and fruit comes as a result.  I just finished day 4 of the @YouVersion plan ‘Walk in the Holy Spirit’. Check it out here: http://bible.com/r/588

  • Where are my hands?

    3 brave/foolish souls posted on a cold Friday morning.

    The PAX decided to hot potato the Q.

    Opus Q:

    COP

    Triple check – p1 merkins, p2 ww2s, p3 speed walk the length of the inner courtyard.

    Bulkhead Q:

    Expanding 4 corners – c1 squats, c2 flutter kicks, c3 monkey humpers, c4 don quixotes. Start with the small island then expand to the entire parking lot. Finish off with 4 corners burpees.

    Mosey back to flag for stretching.

    Numbers, names, Opus took us out.

    Notes:

    It was good to be back in the mix and posting after a long time off.

    Talk of 2nd F next Thursday 7pm at PBR.

  • Amateur or Professional?

    As YHC pulled up this morning, he saw Saab warming up and wondered who else might show on this chilly morning. Eventually, 7 runners, 3 walkers and 1 rucker showed for this week’s edition of RAMM.

    YHC discussed the routes (posted below) and off he went.
    4s: https://onthegomap.com/s/akhlk35n
    5s: https://onthegomap.com/s/blt0c0tr
    6s: https://onthegomap.com/s/8bvmc94k

    Running thru Windsor Farms, the discussion surrounded whether a professional was paid to install the outdoor Christmas lights/decorations. The PAX agreed that it was about half and half. From there, the discussion ranged a variety of topics, plus Phonics demonstrated the correct technique to gracefully stumble crossing a speed bump and keep going for the rest of the run.

    Numberama / Namerama

    Announcement / Prayers

    1. The Bridge on 12/14 – get with UpChuck for details
    2. Faceplant’s M’s Grandmother died this week at 102. Prayers for their family as they mourn and celebrate her life.

    YHC took us out.