LotsaTabata for 3 early birds!
COP- Mosey 2 laps around the parking lot. SSH, DQ’s, Hill Billy Walkers, Wilson’s Wife.
The Thang!
Tabata
•Skull Crushers
•WW2’s
•Squats
•Curls
•Calf Raises
•Blenders
•Boat! Canoe!
COT
Choo Choo took us out in prayer.
Three average runners and Doozy set off from Midlothian Middle on a quest to tame the mean streets of Northern Midlothia. The route took us through the Old Towne and into Salisbury.
Runs haven’t been quite the same without Tobit, but halfway through the course we identified our new squirrel (the runner who panics and separates from the pack when a car approaches). As we wandered into the Salisbury neighborhood, the most dangerous part of the route was afoot and a speeding car was fast approaching the hairpin turn. Three of us took the inside track on Winterfield Rd to provide perfect visibility for the oncoming commuter; Bullseye darted across the road and turned on a flashlight, daring the driver to choose one side vs. the other.
We all survived and YHC missed an opportunity to throw flak at Bulleye so I decided to call him out here. Tobit, you’ve officially been replaced. You’re welcome.
Numberama, Namerama
Prayers for Wedding Singer’s good friend who is struggling through what looks like the last phase of his cancer journey. Lift up his wife, 3 young kids, and friends as they walk through this difficult time.
7 outlaws rolled up right at 5:30. YHC VQ. Checking over their shoulder for the law, but saw none.
Mosey down the road to secluded cull de sac hideout.
Warmara included: SSS, Don Quixote, cherry pickers, arm circles, plank, push ups, LBCs, and Alabama prom dates.
COP#1 Indigenous people mosey to ramp, six doing 5 push ups
COP#2 Indigenous people working up the ramp w/ jerkins and incline merkins.
COP#3 Mosey to arch for triple check: flutter kicks and squats
COP#4 With only a few minutes remaining (man that went fast), YHC threw out forty corners. 10 laps around parking lot between 4 corners: 10 burpees (descending each lap), 20 LBCs, 30 squats, 40 monkey humpers. We made it to about 11 corners before time was called and before the PAX was lapped by belay.
Announcements/prayer: YHC closed in prayer
Another early start to the day with a 5k through the Brandermill neighborhood and golf course, as well as a stop by Clover Hill High School.
Ran along the 1st hole of Brandermill, and the pace of play was just south of 9 minutes per mile. I could have gotten a few Swings in. Maybe next time.
Warm day and heavy metal (no music this week) greeted 9 KB warriors at the Circus. It was a day to bring back a workout that we had not done in a while. Here is how it went down.
Been a while since YHC did the lucky bus loop. As always, seems easy on paper, but the cumulative impact is a killer. Great fellowship from the PAX today. Continued prayers for Fireman Ed, Gypsy and Fudd.
Happy 10 years to Fudd.
God is good all of the time!
Attila
8 Heroes showed up in the gloom at Tomahawk. A few more stayed home waiting for a postponed VQ that was kicked to another day. Audible called by Meatball to take advantage of the summer 70s and Sunny weather. Options in the car were, Kettlebell, Crossbow, WiffleBalls, or Kickballs. Kickball got the Q when Crossbow Tag was ruled out (not enough arrows).
Pax Slosey (Slow Mosey) to the tennis courts with half the pax carrying 4 Crabgrass Sand Bags over shoulder to the Warmarama: SSH, Dead Man Hang, 30 seconds of Flutter Kicks.
COP #1: Stole one from Banksy and his VQ at the Crossing… Rocks, Paper Scissors (RPS), Ruck. 5 LBCs into a WWII, Best of 5 RPS. Looser of each set Rucks to the end of Tennis Courts with Ruck and does a Burpee. Winner stays in place for flutter kicks.
COP #2: Slosey to the Kickball Field (bus parking under the lights): Teams decided by RPS. Winner stays on the field to create “Home” Team. 3 Rotations completed. Home Team came back to win after going down 8-0 early as Time was called, 12-11. Warby may have saved the game for Team A pegging Meatball with just a half step left to Home Plate for the third out in the Top of 2. Team A: Rudy, Warby, Crabgrass, Cookie Team B: Meatball, Fandago, Knock-Knock, Tzatziki
Announcements/Prayers: YHC brought it home in prayer.
16 gladiators of the gloom joined together to celebrate YHC’s 10 year anniversary and the brotherhood that has led so many of us to better versions of ourselves. Hitch arrived at 5:29:45 and we were off for……
COP
SSH x 100 (10 for every year obviously)
DQ x 10
Imperial Walkers x 15
Dead Man Hang with a little bit of yoga
Rosalita’s x 20
The Thang
Mosey to the field for the Beast
Exercises were Merkins, Flutter Kicks, Squats, Rosalita’s, Burpees, and LBC’s
Mosey the north a bit for the Tunnel of Love
Mosey East for some Mary and stretching
Back to the SF for Numberama, Namerama, Seymour took us out.
NMS
TClaps and many thanks to the men that posted this morning to help YHC celebrate a decade of F3 and to raise money for Renewing RVA. Thinking back to that first workout, it seems so long ago……much more than 10 years…..but that’s just YHC showing his age and nostalgia. The valleys we’ve all had to cross in those 10 years have been numerous and deep, but as Proverbs 17 tells us, “A friend loves at all times and a brother is made for times of adversity.” YHC is eternally grateful for this F3 brotherhood and the support and prayers that you’ve provided through all of the valley’s I’ve walked through. Human nature guides us to seek comfort and security, but it’s only through adversity that we find out who we truly are. Adversity is the tool God uses to refine our character, strengthen our resolve and discipline, and show us what we are capable of. YHC is doing his best to embrace adversity, and I do that only through the grace of God and the love and support of my family, friends, and F3 brothers. Thank you for helping to shape the man I am today…..still a bit rough around the edges, but confident in the love that God has for us all and secure in the knowledge that no matter how rough the road ahead, my F3 brothers will be right there beside me.
Prayers for Upchuck (who graciously offered to match YHC’s donation to Renewing RVA), Fireman Ed, Roger Roger’s wife, and my sister Mary.
Never stop chasing the wabbit!
Fudd
2 Swift Freaks left the fartsack early for another installment of the Graveyard Shift. Temps were 70 and Sunny, and the only breeze I could feel was from our swift pace on the track. According to the bunny rabbit who was pacing us, here’s what happened.
Run a lap then complete a group of exercises that usually adds up to 100.
Quarter Mile Lap
4 x25
Merkins
Jump Squats
Oblique LBCs 25 each side
Repeato
Quarter Mile Lap
20 Carolina Dry Docks
Double Clutch WW2s
20 Ball Dippers
Side Tri Rise 20 each side
Repeato
Quarter Mile Lap
Dollar and some change
20 Curls
20 Skull Crushers
20 Lawnmower Pulls each side
20 Oblique Lifts Each Side
Repeato
Finish up with 30 Pulse Ups (Like Heels 2 Heaven
Boberry led us in some Broga to finish up.
Always great to catch up with Boberry. We were flying around the track at a sub 8 minite per mile pace. I was blessed to lead.
12 Weary Travelers from around the lands of yonder (even Chester) joined as one to celebrate a VQ 5 months in the making.
The PAX embarked on a mosey along the paved paradise to the tune of B.R.I.D.G.E as the Buttkicks, Rosalitas, Imperial S. walke, don quixotes, ankle Grabs and Everything else glistened in the parking lot spotlights.
Forever Pax partners were formed as grueling games of Rock Paper Scissors were hit with a sprinkle of Burpees, LBCs and Flutterkicks for added flavor.
A quick mosey over to “The Wall” brought an alliterative display of Death-defying and down right dirty drudge of Donkey Kicks and dips preceded by more RoShambo. Bridge-themed Jeopardy made its debut and awarded shiny new bonus burpees to the lucky contestants!
The hill did not disappoint once again as we trekked Everest with Alt. Squats & lunges. In an ode to the electoral college, Bernie Sanders also made appearances.
To cap off the night, a double jeopardy was awarded after a quick Mosey and testimony by yours truly. 2 bridges in 3 months crossed successfully!
The COT brought prayers for wisdom, discipline and healing for Snap , Banksy and GForce as well as safe travels and prayers for DTH and all the PAX region wide.
Til Next Time,
Banksy🎈
Started with a mosey to the football field,
starting at one end, ran to the 25 yard line-15 bicycles- run back to start
run to 50 yard line-20 squats-back to start
run to 75-10 burpees-back to start
run to 100-20 American hammers
bear craw back to 50, forward lunge back to start.
next we did 4 corners, starting at first corner-10 merkins
2nd corner-10 merkins, 20 squats
3rd corner-10 merkins, 20 squats, 30 WWII sit ups
4th corner-10 merkins, 20 squats, 30 WWII sit ups, 40 side straddle hops
next we mosey to the hill to do 11’s
starting at the bottom with 1 merkin, backwards lunge to the top, 10 skull crushers running back down the hill and so on.
to finish up we did a round of “bring sally up” with merkins