Three of the best that F3 has to offer came out to Kindred Spirit Satellite to watch Richmond’s newest sensations, Left of July and Here Comes Your Band. They each brought family and seemed to enjoy themselves. Polly also auditioned as roadie (your hired!).
And while I realize this was not really at the Rock and Roll AO, rock and roll has no rules!
“I used to jog but the ice cubes kept falling out of my glass.”
Dave Lee Roth of Van Halen – 1979
4 Davillians came out in long sleeve weather to end off the work week the right way
This how it went down
Mosey to the traditional COP spot infront of the office
COP (ALL IC) – SSH, DQ, Cooperhead Squats, Imperial Walkers, Helicopters, LBC’s, AL Prom Date, Flutter Kicks, Scorpion Kicks, ALT’s, Arm Circles
THANG
Curb Crawls – Bear Crawl, 1 merkins, Craw Bears, 2 merkins, repeat unto 5
Flag Pole Rotations – three exercises with increase reps after a lap around the office. When as follows:
Mosey to the parking lot
The Beast – Squats, Merkins, Lt. Dans, LBC’s, Burpees (finished burpees as more of the MOM)
Numberrama, Namerama, Announcements, YHC took us out
MOLESKIN
Great morning for a workout. Also great to see Mustang back out.
SPIT ON THAT!!
2 early birds rose before dawn to get some extra credit miles. After 6-8 miles in it was time to change it up a bit. …
We got 3ish more miles on the paved trails at Rockwood park, followed by some cooldown broga before the main event: the Big Rig beat down. good to change it up and get some hill work on the trails. Broga was appreciated after the many miles and to recover somewhat before that hellish 7 of diamonds. Big Rig led the run and YHC led the broga. Always good to run with Big Rig, catch up a bit, and share what we have learned and are working on.
13 Diamond Dogs (One 5 year old FNG!) came out to Rockwood Park for the latest edition of Rocknroll. Temperatures were a cooler 70 and sunny, perfect for the beatdown that was about to ensue.
Start with a mosey lap around the parking lot, then circle up near the power tower for the standard warmarama.
SSH, Don Quyotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs.
Mosey back to short columns near the flag for a triple check.
Polesmokers, American Hammers, timer runs to the yellow pipeline and back(60 yards?)
Mosey to the concession stand for another triple check
Hoe downs, chair dips, timer runs to the first set of bleachers, then Bernies up the hill.
7 of Diamonds ON CRACK
Mosey to the baseball field for an Epic version of 7 of Diamonds in the outfield to keep the infield looking nice.
Exercises in increments of 7. Add 7 reps and a new exercise, each trip around the bases.
Start at home plate and run to 1st (or the light pole in right field) perform reps
Karaoke left to 2nd (center field)
Bernie to 3rd(light pole in left field)
Karaoke home (grass above the actual 2nd base)
Exercises were performed in the Double Clutch variety. (I.E. Merkin: Down all the way, come up halfway, then back down, then all the way up = 1 rep)
Round 1
7 Double Clutch Merkins
Round 2
7 DC Merkins, 14 DC Jump Squats
Round 3
7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s
Round 4
7 DC Merkins, 14 DC Jump Squats, 21 DC WW2s, 28 DC Alabama Prom Dates
This was a real time killer, especially the WW2s. PAX pushed through and killed it. Our FNG, Beaver’s 2.0 made the infield dirt his sandbox. He was asked to clean up after himself. Welcome Shark Tooth! (he wouldn’t go for Sandman)
Done just in time to mosey back to the flag for Names and Numbers.
I was blessed to lead this PAX.
Prayers for all those affected by the hurricanes.
Announcements
We have some Family Events on the calendar in the coming weeks.
F3 Family Camping Trip
Friday October 25th through Sunday 27th. Come for as much or as little as you can
Meatball and DTH or Slack for details
Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.
6am: Let’s roll! Mosey to the circle. Butt kickers. High knees. Karaoke this way and that. 5 Burpees OYO.
Disclaimer. Mission.
COP: Arm Circles, Cherry Pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins.
We did 11s in the Valley of Ill Repute. Merkins and WWIIs. Between sucking air, we talked a little about what we each think the valley is really called. UpChuck graciously led some plank work afterwards.
Lindsay in the amphitheater. Step ups and dips. More modifying from Hitch. Back is acting up. Get better fast buddy!
We then did 5 another burpees for fun. Next, run to the top.
The Hardest Quarter Circle: (This was a far cry from the actual The Hardest Mile, but it was still challenging). Broad jump burpee a quarter of the circle. Then Lunge, Bear Crawl and finally run the final quarter. Tried it again. Recover. Oyster w/ the 10 count and then we were off.
With a perfectly divisible by three, 9 pax today, a Triple Check at the Rusty Cage was called. Timer ran to the classic spot, the fire hydrant, and back. Others did pull ups to failure (squats after) and jerkins.
Native American Run BTTF for Mary: Flutters, FMs, and a finish w/ merkins to failure.
Numbers, Names, Announcements:
The Bridge on 10/26. TYA is leading. Join him.
Breaking Bread is still open for Sunday, 10/27. If you have a bday in Oct., step up.
Prayers: Continued prayers for Fudd’s sister Mary, who has 3 children, a husband and is battling cancer. Additional prayers for the entire Hart family.
Prayers for those along the east coast still struggling in the wake of 2 hurricanes.
Thanks for allowing YHC to lead today. It’s a privilege.
Nine noble warriors gathered on a cold and dewy morning at the Gridiron for a cumulative beat-down. Here is how it went down:
Great work from the PAX this morning. Lots of mumble-chatter at the start, no so much at the end. As opposed to grass clippings, the PAX collected rubber pellets on clothes, in hair and all around today. No workout with White Deer is complete without a “carpet matching the drapes” comment. Got that early. Wondering if he is just wishing his did?
Whitesnake’s band is playing down at the satellite Kindred Spirits by the Diamond tonight. Be there, aloha.
Prayers for Fireman Ed and Fudd.
God is good all of the time!
Attila
Two gloom brothers met up for a ruck around the dark trails of Rockwood. Nearing first place for the most posts in the last month (thanks BD), House Party took off like a racehorse out the gate, instantly making YHC wonder just how much horsepower is in a HouseParty. This HIM was practically jogging with his ruck, and actually did jog for the trail downhills. Awesome conversation as always, but tough to maintain when your gloom buddy is gassing you with his ruck speed! Pretty sure we need to double his ruck weight! YHC split to go do family pictures while HP continued rucking the last few minutes before the bootcamp. Yours AYE! ~DTH
“In the U.S., one horsepower is defined as a unit of power equal to 746 watts, nearly equivalent to the English gravitational unit of the same name that equals 550 foot-pounds of work per second. One horsepower is a unit of power that equals the work done in lifting 550 pounds one foot in one second.”
14 runners and 4 bikers jauntily converged for a chilly morning of running and cycling. With no Q on the sheet, Splinter confidently directed us to a Groooooove loop, but Marv was enthusiastically motivated by the idea of running to the newish parking garage on Patterson between Libbie and Maple. So a last second change was made just as the clock struck 0530.
4s: West on Grove, right on Libbie, Left on Patterson. Run to and into the parking garage and run upward until you hit 2 miles, turn around and head back.
5s: same as above, all the way up to the top of the garage and back down, then head back to Mary Munford, circle the school to complete the mileage.
6s: same as above, two times up the parking garage and back down.
No persons were jump-scared, although Marv admitted that he screams like a little girl when terrified, so we’ll have to make that happen soon.
Thanks for a great morning!
YHC decided to get warmed up before pulling out the cigar and smoking jacket and heading into Twin Team Lounge. Managed to run from Chesterfield co., down to Powhatan Co., and back to Chesterfield just in time for festivities.
Nine gentlemen of the gloom posted at the Twin Team Lounge to ease into the weekend with some chill vibes and a Clydesdale-approved beatdown. Double and the Mints took the stage, and the setlist went something like this:
Twin Team Slaughter Start(TM): Cherry Pickers x 4, Don Quixotes x 9 OYO
IP mosey to the Swamp, Barry White pace – not Barry Sanders
Circle up at the Swamp entrance for welcome, disclaimer, and warm-o-rama: Imperial Walkers x 10, Helicopters x 10, Jazzercise x 10, Freddie Mercuries x 10, Flutter kicks x 20
The THANG:
Numbers, names, COT and YHC took us out. Prayers for speedy and complete recovery for Rodeo Clown.
Naked Man Moleskin(e): it’s been a minute since YHC stepped up to the Q sheet. Life got busy, yadda yadda. But examined in the cold light of day (or in soft glow of a headlamp in the gloom), all of the excuses drift away. Getting back in the saddle felt great, looking forward to doing it again. It was a privilege to spend the morning with you gents, let’s make the rest of the day a great one. And don’t forget to tip your waitress ….
libenter servio
Dmint