2 bearded buddies emerged from the darkest of glooms, 1 primed and ready to toss the iron, the other ready to retreat to the fartsack from whence he came to continue his much needed recovery(YHC of course).
Warmarama!
Stretches OYO with lots of mumble chatter!
The Thang!
11’s – Bent Over 2 Arm Rows / Suitcase Carry / 2 ct Lateral Lunge, parts that didn’t hurt.
Finish with OYO – Skull Crushers and American Hammers for YHC. Yukon was doing all kinds of exercises I couldn’t keep up with.
CoT!
10 Davillians including 2 youthful FNG’s arrived ready to go this morning
This how it went down
Warmup – Parking Lot Tracers
COP (ALL IC) – SSH, DQ, Hillbillies, Cooperhead Squats, LBC’s, Flutter Kicks (arm’s above head), Heels to Heaven, ALT’s, Merkins, Arm Circles
THANG
Coupon Dora – Using the cinder blocks, 50 Swings, 100 Incline Merkins, 150 curls. Partner runs down the field to the first tree then runs backwards back
Catch Me If You Can – One partner does Murder Bunnies down to the tree while other partner does 5 Burpees then runs to catch up. Switch, Rinse and Repeat up and back from the tree
Love Hill Medley (without the hill) – Cinder Block bear crawl and Lunges. Partner runs to the flag pole then back to switch. Rinse and Repeat
Catch Me if You Can (Part 2) – Overhead Lunges while partner completes 10 Merkins. Switch, Rinse, and Repeat back to the starting area
Curb Medley – Time sets of toe tappers, calf raises into Monkey Humpers, and dip. 2 sets up of each
1 MOM – Grown Ass Men Stretches
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
What a great showing at DaVille this morning. It had been a while since YHC had both posted on a Monday but also Qed but after Mailsack texted 8 pm the night before he was coming and bring his sons, HC with Qing was a must!
Welcome to Drift and Kickstand! Both men are preparing to join the Marines this summer
SPIT ON THAT!
7 of us posted at The Deep, despite the Spring forward darkness. After a brief warm up:
Nuckols Knocking: Lap round the school with Merkins, WW IIs and Squats based on the door number on the school. Double doors means 2x
NASCAR style: Lap around the parking loop, dropping off a group at 12 o’clock, 3 o’clock and 9 o’clock. Everybody does Side Straddle Hops until the pace car finishes the lap and at each station you do Merkins, Squats and Heals to Heaven. Second round of lap Carolina Dry Docks, Crunch Frogs and Flutter Kicks.
Burpee March: Colonnade has about 30+ poles, so we did a Burpee every pole.
Circle up for some stretching, 4 sets of 25 Abs (American Hammers, Side Crunches, WWIs, LBCs), and 10 more Burpees to top it off.
17 HIMs came out to workout and help YHC celebrate his one year F3 anniversary! Shortly after joining F3, I read The Comfort Crisis and became inspired to ruck, do GORuck events and take on challenges I had not previously in life. I listen to the authors Two Percent podcast and have incorporated some of his workouts into F3 Qs
I’ve been thinking about what workout I wanted to do for my one year, and I hadn’t landed on anything, but then this week the head of F3 joined Michael Easter on his podcast to talk about what F3 is. Afterwards, he sent Easter an F3 workout, Kool Aid, and he posted it on Friday. To have the two things I have leaned on heavily in my fitness journey to intersect ironically at my one year was incredible! Funny how life has a way of doing that from time to time. So today, we did Kool Aid (Extra Sugar)
Complete that circuit, take a quick breather, then do it again in reverse. Finished up with a few seconds to spare!
Whew, gonna feel that one tomorrow.
announcements and prayers and YHC took us out.
I want to thank everyone who has been a part of this journey since I started a year ago. The truth is, every time I chose comfort over effort, I was making a choice to settle. I chose to ignore things in my life, but eventually came to the realization that I had every opportunity to change, but yet I chose to stay the same. That’s a burden that no amount of time will change.
The best time to plant a tree was 25 years ago, but the second best time to plant a tree is today. It doesn’t matter what you did or did not do yesterday, you can make the choice to change things at any time. The hardest part about F3 is showing up. If you can commit to getting out of bed, the rest is easy. I made the commitment to myself that I wanted to be better and I haven’t looked back since. Thank you for all the support, it’s meant the world to me!
Enough sappy talk for one day, let’s get back to complaining about how much YHC made us run today…
The Great 8 skated to another win over the Fart Sack in the latest edition of The Hoedown. Temperatures were 70 and sunny. According to the guy with a light in his pocket, the following might have happened:
Mosey to the street, grass, circle, grass, steps, and grass for the COP.
100 SSHs
Dead Man Hang
Fudd’s Wife
Right Leg High, then pigeon
Wilson’s Wife
Fudd’s Wife
Left leg high, then pigeon
HRMs
LBCs
Flutters
Box Cutters
Imperial Walkers
Mosey Across Forest to the 3rd Church (Don’t you dare call it Third Presbyterian)
Partner Up. Dora 1-2-3. Each man does 50 ‘mercans, then the team does 100 4-count flutter kicks, and 200 SSHs. 3 boo-yah ‘mercans with each transition.
Mosey to the front of the school. Elevens. ‘Mercans and squats. Try to pick the right tree, or run to the bottom of the stairs, you choose. Reverse crunches for the six.
Mosey to various spots on the front lawn. Circle up. Do things like WWIIs, flutter kicks, hello dolly, and so forth.
Mosey BTTVSF. Numbers, names, and YHC took us out.
Announcements:
Joey’s Hot Dogs. Tuesday. Noon.
3rd F Opportunities:
As mentioned recently in the interview with Dark Helmet that many of us read (and which was posted on Slack), the 3rd F is not about religion, but about getting yourself right with the world around you (for some folks, this can be religious or religion might be a part of it). The key aspect is to contribute to things bigger than yourself. Many guys contribute extensively (and some guys…we would encourage them to join us, support us, and make an impact). Whichever you are, let’s go!
Breaking Bread continues. For those newer to F3RVA, this is F3RVA’s long-time volunteer opportunity, going on about 9 years. If you haven’t taken the opportunity to contribute, check it out. Sign up on the Q Sheet, contact Oyster for directions, and make a difference.
The Bridge is back…this is a transitional facility where guys moving from the prison system to the free world learn skills that will, hopefully, help them to earn a living and stay on the straight path. We had tremendous success this fall, and we’ll have dates for the spring shortly.
We had a little birthday Q this morning. Had 8 savages come out into the gloom for a half bootcamp half very competitive ultimate frisbee game. This is how it went down…..
Warmarama-Same as usual with some extra minutes thrown in there on the wives.
The Thang!
100 yard 11s
Finished up with a 30 minute game of ultimate Frisbee.
Numbers, Names and Prayer Request for Yukons friend John that is fighting pancreatic cancer. Also his grandma that is having some medical scares.
Thank yall for coming out this morning and getting the game going. We had a FNG show up and was blocking that net like a pro! So we came up with the name The Ultimate Wall. A few things I pulled away from this game…..
Wildwood cant catch a frisbee, Beaver plays every game like he plays hockey, Thin Crust has a reach of 10 feet, Olaf might have gotten a concussion, Yukon is a juggernaut, Chowder is always open, Beat It was all over the field like a spider monkey, Sugar Rush just likes to run, The Ultimate Wall is a very intimidating goalie. Choo Choo likes to score goals…….Beat It is becoming a regular out here also.
YHC and his 2.0 Sugar Rush took us out. Don’t waste the day!
2 Ruckers and 3 runners showed up back on Feb 18th before the snow the next day. Since the Q forgot to write a Backblast here is what happen
Runners got in close to 4.25 miles running through Summer Duck, Chickahominy Oaks, Taylor farms, and around finishing in Honey Meadows before returning through the front part of the schools
Ruckers did their normal Giles Ruck
Since we still have alot of daylight, Opus to use the PowerLight Hill for 11’s after a running COP
Corned Beef took over from there and did some things
Great 2ndF at Local as always!
5 Davillians enjoy the last day of gloom in the daylight till fall for a off campus beatdown
This how it went down
Mosey across Atlee Station into Giles and stop at the roundabout
1st COP – DQ, Imperial Walkers, Arm Circles
Mosey down to the clubhouse parking lot
2nd COP – Cooperhead Squats, SSH’s, LBC’s, AL Prom Dates, Flutter Kicks, Heels to Heaven, HRM’s
THANG
mosey next the playground to the pull bars
Dora – 50 Pull Ups, 100 Merkins, 150 (2ct) American Hammers. Partner run down the trail to a sign and back
Mosey down the trail to the bridge
Bear Crawl/Crawl Bear Medley back and forth on the bridge
Mosey down the trail some more to the first workout station
Lindseys – 10 Jerkins/30 Bar Dips, 20/20, the 30/10
Mosey back down trail to the hill near the bridge
Lunge Medley up and down the hill
Mosey back to the pull bar area
Using the boulders 2 sets upf 10 set ups and 5 box jumps
Mosey to back to road and the hill next to the clubhouse
11’s – 10 Squats, Run up the hill, 1 SSH, Run backwards down the hill. Check sets, Rinse and Repeat
Mosey back to the SF
3 Minutes of Helix stretches
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great Saturday morning and our legs are shoot. Short 2ndF at The Local afterwards due to kids sports but Yard Sale and Corned Beef joined us
SPIT ON THAT!
2 Premature Accelerators took to the trails and streets in and around Rockwood Park for a nice easy 7 miler this morning. Final mile was a good push to finish strong. Great conversation with Broberry as usual. We both headed home to pick up our 2.0s for Bo and Rubble’s Co Q of RocknRoll