4 runners and 4 ruckers made up the spider this morning.
No one got lost and everyone had a great time!
Happy Birthday to Bulkhead!!
— Opus
Category: Richmond, VA
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Plant & Grow Small Men!
A title fitting for team Cheaver as Choo Choo takes a swing at the F3 Mission, we couldn’t help but get a good chuckle! 3 HIMs rose from the warmth of their fart sacks this gloom to get jiggy with some F3 bootcamp routines, Here’s the deets!
Mosey the trail around the north soccer field and circle up at the west octagon for Warmarama!
- Cherry Pickers IC
- DQ’s IC
- Ukrainian Soldiers IC
- Plank Jacks IC
- Shoulder Taps IC
- WW2’s IC
- Roscoe’s Wife
- Knee Knockers
- Wilson’s/Fudd’s Wife
Mosey to snack shack for no forgiveness!
• Triple Check •. PAX 1(timer) bear crawls to rock pit at left field and back. PAX 2 • Bench Jumps, PAX 3 • Incline Merkins at the picnic tables.
Mosey to the gridiron
4 Corners – 3 Laps
- 10 Jump Squats
- 20 Star Crunch
- 30 LBC’s
- 40 Nancy Kerigans
Lunge across football sideline to sideline while covering F3 Core Principals, Mission, and Credo.
COT
Announcements and Prayer Requests. YHC took us out in prayer. Prayers for Asheville NC area that the lord give them strength and use this time to unify and galvanize in these trying times. Praying for Bubbles back as he approaches MRI.
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Thanksgiving Part 2
6 Windy warriors came out to see Machismos part deux. As Snuff’s Forgecast predicted: “Machismo pushes the cold air out of town with a high pressure system bringing heat, humidity and high impact. SYITG” with high pressure came lots of wind as the pack quickly mosied to find the cover of the amphitheater.
Warmarama in quick succession included SSH, UkS, Merkins, Sholder Taps, Peter Parkers (great combo), LBC, American Hammer, Freddie’s, Rosalitas, DQs, and arm circles forward and reverse.
With 2 triples the pax partnered for a triple check. Part one was PLTs with the runner circling the amphitheater.
Part deux was P1 plank, P2 Merkins P3 Runner; then Boya WWII, then Boya Merkins. It was quite the Bro fest with lots of Q help from Wedding Singer.
The Pax hit some Wall work then. sprinted out the last of the 45 before COT.
Announcements were few but included the Magnum PI ad from Gumbo. Bring a Hawaiian shirt and kids clothes donations for those impacted by hurricanes to Dogpile. Flatline will carry the loot to SWVA.
Prayers for temperance in this holiday season.
It was a pleasure to lead twice this week. I was on a Thanksgiving high with the TYA Q and a full family and friend holiday. I’m putting in a request to rebrand Christmas Thanksgiving part 2. Let’s refocus the holiday on the joy fellowship and the promise fulfilled. The old Testament ends with Malachi 4 and the New Testament picks up in Luke 1:13-17 “And he will turn many of the children of Israel to the lord their God, and he will go before him in the spirit and power of Elijah, to turn the hearts of the fathers to the children, and the disobedient to the wisdom of the just, to make ready for the Lord a people prepared.” In the spirit of the season let us prepare our hearts and our families in the spirit of thankfulness for the gift that is to come. (I’m not talking about an Xbox. )
VQ alert!!! Tin Man with a 50 year old Virgin Respect VQ coming to the Forge 12/19 what a way to enter strong Tin Man!
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No Gumbo For You…
A lucky 13 arrived at Spider Run…or 14 if you count the absent-Q.
Without Gumbo to warm our bones the decision was to do an out-and-back across the bridge – heading up stream.
Marv took us out.
Saab Abides
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Last Week
I’ve already forgotten the route and who attended – there were four of us. If you were one of them, let me know. #BigData
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The Route
It was too cold to explain a complicated route so we went with the next best thing, absolute chaos.
Midlo Turnpike to Salisbury Drive to Westfield to Winterfield to LeGordon to Charter Colony to North Woolridge to Midlo Turnpike and back to Midlo Middle. That makes a 4 mile route. The 5 milers added the Mt. Pisgah loop.
Whoop
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The Savior Wore an Eagles Hoodie
At 6 pm, I began the dreaded solo mosey around the WEAG parking lot. For 5 plus years YHC has managed to avoid doing a bootcamp alone. It appeared my luck had ran out……..when Birdman miraculously emerged from the gloom. Here is a brief summary of the workout for your viewing pleasure:
Mosey lap around the church then an assortment of warm-up exercises, cadence be damned.
Exercise one: Wall work – in honor of DTH: dirty hookups, balls to the wall, hoedowns, chicken peckers, milkers??, hip slappers. Might have missed a few.
At the back of the church: muscleman circuit featuring incline merkins, decline merkins, dips, and HR merkins.
Exercise Three: ab circuit – same as last week: 25 WW IIs, 50 Heels to Heaven, 75 flutter kicks, 100 LBCsRan around for some additional mileage.
Burpees to close out the session.
YHC took us out.
Final Thoughts: Appreciate Birdman making it out. If you ever want to talk politics, this is the man to get with. We also discussed a potential VQ. There were mentions of fartleks and sprints – sounds awesome. -
Frostbite Fanatics
Six men dressed in all black, and one in light grey, trekked their weighted packs through the frozen tundra of Bon Air for another edition of Ruckhenge. The 20-degree air put an extra pep in our step and we covered 3.5miles before shuffling into Einstein’s bagels for coffeerama and QSource discussion with Rodeo Clown joining while on IR.
Great conversations around the topics of Trust (3.3) and Vision (3.4) but nothing was recorded for posterity.
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Is there anyway to do exercises in our cars?
We decided the answer was ‘no’ so we ran to the parking deck where Dave and Buster’s is. It turns out that across the street is a really nice-looking Ford Model A(?). It is not true that I learned how to drive in that model. (I learned how to drive in a 1965 Rambler Classic.)
We started at the bottom of one stairwell with 20 merkins, ran up the stairwell, across the top level to the other stairwell, down to the bottom and back up, returning to the first stairwell and down to the bottom. I managed to get 7 ‘cycles’ in while Lighthouse did 8 and Gaudí and Whitesnake did 7.5. Then we returned the way we came back except that Lighthouse took the detour around the lake.
This is slightly warmer than the temperature outside, which was about 18 degrees.
Announcements
2nd Tuesday, 2nd F (except I will be in Charlotte for a Duke Energy retiree’s luncheon.)
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Nugs, Chillin & Grindage, Buuuuuddy!
Eight studs survived the bitter temps to see what goods Santa Hutton had to deliver.
Here’s what transpired:
Mosey to the Church
COP
- Imaginary Jump Ropes
- Imperial Walkers
- Arm Circles
- Copperhead Squats
- Michael Phelps
- Merkins
- Freddie Mercurys
- Ball Lickers
- Inverted Scorpion Kicks
Long Mosey to the First Watch Armpit, adjacent to the Taint
- P1 – Run to Intersection and Back and Swap
- P2 – Lunge, Polar Bear, Broadjump Burpees, Repeato
Mosey back to the Armpit and Repeato
- P1 – Run to Intersection and Back and Swap
- P2 – Bearcrawl, Walkout Squats, Broadjump Burpees, Repeato
Lindsay back toward the SF
- Shoulder Taps/ Reverse Crunches
At Parking Lot
- Boxing Cockroaches – 3×20
- Mary
- Ring of Fire
Numberama, Nameorama, COT
MOLESKIN
The Green Pill is best left a surprise, so for this year’s Season of Giving the Red Pill was the suppository of choice. The Red Pill generally has fewer side effects, just some minor diarrhea, nausea, and ED. Those who suffered through were rewarded with a baked goods, their very own foreskin (one size fits most), and a rad Encino Man sticker to proudly display their fandom.
ANNOUNCEMENTS
- Magnum PI Day Saturday DogPile – wear a Hawaiian shirt
- Secret Santa – still one day left to join
- The Bridge – December 14th – See UpChuck for details