7 brave brothers showed up in the gloom to do the work this morning, One downrange F3 brother from Charlotte area, Two Timer, We always enjoy seeing new brothers. Hers what went down. We headed out from flag towards pump to a spot that we have only hit once before, Three Notch town homes for some 11’s. YHC didnt remember how long the road was and after 30 mins we had only completed 5 rounds of Merkins and Jump squats while covering 2.6 miles already. Recognizing time was a problem and distance two great we switched to a triple check with American hammers, Merkins and a pacer. Once completed we headed back to flag grabbed the bus loops and covered sidewalk for 20 pole smokers and 20 mountain climbers, two rounds of this and time was up. We found the bus loop just in time as it really started pouring while we finished up. We covered 3.65 miles finished with COT and names. Was great to have 2XT out there with us.
Category: Richmond, VA
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Virtious Wet Ones
6 HIMs who were not water soluble, gathered in the gloom to conquer 3 miles of rucking throughout Larus Park with an extra jaunt out to Stony Point Mall. In spite of the mud and rain, no man was left behind and no man slipped in the mud. We ended on time with some stretching that may have been mistaken for a rain dance, then closed with our COT. The mumble chatter on the trail was a great prologue to our coffeeteria Q-Source discussion. We bantered about the finer points of the Jester and the M. Turns out we all had a lot of first hand experience with both. All came away enlightened and feeling ready to swim into the day.
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Does anyone know what this is?
As the clock struck 0500, Splinter and Hutton returned from their pre-workout run and Fudd came screeching into the parking lot. YHC knew it was time to get started. Slow mosey around the parking lot to pick up everyone.
Mosey across River to the front of the church and circle up. Warm up exercises included:
- SSH
- Don Quixote
- Dead Man Hang
- Merkins
- LBCs
Mosey around to the back of the church and partner up for a triple check. P1 – BTTW. P2 – WWIIs. P3 – run short loop around dumpsters.
Staying at the same spot, partner up for a dora. P1 runs to the church vans at the end of the parking lot. P2 completes 50 merkins, 100 flutter kicks, 150 jump squats.
Short mosey towards Ridge for 4 corners.
- 10 burpees
- 20 squats
- 30 American hammers
- 40 SSH
Mosey around to the side of the church for 11s.
- Donkey Kicks (starting at 10)
- Bear crawl across to curb
- Inclined merkins (starting at 1)
- Lunge back
Mosey back to flag for a few minutes of Mary
- APBs
- Freddie Mercuries
- Heels to Heaven
Numbers / Names / Announcements. YHC took us out.
Moleskin
Lots of good mumble chatter this morning. Topics included whether 1-900 numbers still exist (not verifying while in my office), whether YHC is a Gen X or millennial (YHC thinks of himself as a Xennial: https://en.wikipedia.org/wiki/Xennials), and the brick pattern used at River Road Church, Baptist (which is the source of the backblast title). During 11s, Fudd asked if anyone knew the pattern and YHC knew that it was flemish bond (which is alternative short and long bricks). After much discussion surrounding the origination of flemish bond, Splinter complained about spending too much time on the topic. A brief tour of Wikipedia (https://en.wikipedia.org/wiki/Flemish_bond) indicates the name references a region of northern Belgium (not the Netherlands as the pax initially believed) but originated in Northern and Central Europe in the Middle Ages. It became popular in England in the 17th Century, and then became popular in Virginia.
At the start of another year around the sun, I am eternally thankful that I am part of this group coming together in the early morning hours, rain, heat, cold, whatever, to push each other to be better men. Thank you for letting me lead today!
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Where are the runners?
2 rehabbing gents took their limp to an AO to catch up with Yardsale. They covered a bit over 2 miles in what was YHC’s first Raider Ruck after 75* Raider Runs. Great to be back out there.
*According to Big Data.
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Wet Dogs
Two dogs posted for WDOG this rainy morning and here is how it went down.
Warmup exercises
Theatre : 5 dips down – 3 incline merkins back up.
Love Hill : run up the hill to the gate – exercises bear crawl – lunges – broad jump burpees – repeat down the hill as well. Back up the hill exercises only – lunge – polar bears – Ukrainian solders
Circle: run a loop – exercises – WW2’s – LT Dan’s – SSH’s – LBC’s – Squats
Back to the flag.
Thanks for showing up Cho Cho it’s much for fun to work out in the rain together than alone. Way to push!
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Legit OTB
Two of the earliest watchers gathered in the light mist. One hoping for broga, the other planning on intervals. Intervals won the day.
The Route
- Down South Ridge to Westham Station
- Run to Starbucks and turn around
- On the way back hit a few intervals up Highland
- Continue up Highland to River
- BTTVSF where we greeted the birthday boy
Moleskin
Didn’t take much convincing to have EF Hutton join the run. The only request was no intervals up South Ridge. So we did them up Highland instead.
Great fellowship along the way. Glad to officially write a BB for road hoe since someone joined me.
Splinter out.
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Wet sloppy (light)poles.
Green mile today got it done this morning with 8 total Pax getting soaked to the bone.
Warmorama : Jog up the road for various standard F3 exercises including SSH, merkins, etc.
The thang: A true Nancy Lopez “light pole” alley knock off, with the exception being the light poles never end. Started with 10 burpees and jogged to the next pole completing variations of different ab, leg, and chest exercises (adding 10 reps each time). Top of the pyramid was 100 reps of SSH. Went back down to 90/80….finished with 10 burpees. Highlights included seal claps, monkey humpers, and a two minute plank.
BTTF for some Broga.
Announcements:
- Boberry 4-year Q at Timberwolf. Musical playlist unknown.
- The good Dr Tryhard hits 5-year Q this Saturday at Rock and Roll.
- Heist was able to twist Chipper’s arm to lead his VQ at Satan’s Hill during VQ week.
Prayers/Praise
- Continues prayers of healing of all our friends and family battling cancer (there is quite a list).
- Dumar’s father
- Wildcat (great scans yesterday- thank God)
- Liv (has scans today)
- Fudd’s sister
- Others unspoken or slip my mind. Apologies.
- Prayers for our children and continued healthy growth (Brooke turns 4 and for Dax).
- Boberry 4-year Q at Timberwolf. Musical playlist unknown.
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I can’t make it easy enough for you to not bitc#
Four bros assembled in the morning mist to get after it. I was in a mellow Q mood after an aerator had its way with me yesterday, and the PAX abided, but with some welcome resistance. So with much mumble chatter and a dash of vinegar…
Helicopters OYO, Andy Dufresne, dead man hang, merkins, downward dog and cobra
20 swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x
10 WWIIIs, 50 single count American hammers, 75 calf raises, repeat 3x
20 upright rows, 20 skull crushers, biceps 21s, repeat 3x
20 overhead presses, 30 one arm rows (15/arm), repeat 3x
Time called. The old hundred is a hidden gem of an AO, a special place where calories, according to certain wearable tech devices, evaporate, despite a seemingly casual atmosphere. Don’t ever change old hundred. As someone totally unqualified to offer any opinion on exercise and fitness, I recommend mixing up your weekly regimen of boot camps with runs, rucks, kettlebells, and other unusual shit. Your body in ten years, maybe next week, will thank you for the variation.
Names and numbers. Hermey took us out. Prayers for Dumar’s dad who I understand is doing well, for brothers on IR, for Wildcat’s hip, and all things unspoken.
Until next time. It is always an honor to lead you.
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Sober October 2024
All RVA PAX are invited to join together for a month of self-denial. It doesn’t matter what you choose to give up, taking a stand against your usual desires/indulgences will bring you to new levels of self-awareness and self-discipline, and it will grow our camaraderie in accountability and encouragement with one another. Giving up alcohol is a solid step if you regularly have a drink to take the edge off your stress, but you could also choose to abandon other unhealthy habits like sweets, snacks, soda, social media, or any screen time activity you regularly indulge in. As always with F3, you versus you… but don’t let the JESTER win! (F3 Lexicon: The Jester is the temptation of the flesh which hinders acceleration). There is a Slack channel (#sober_october) you can join for mutual encouragement, and a link below where you can declare what you’ll be giving up, and keep track of your progress. Yours AYE! ~DTH
https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit
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One Day They Will Show!!
Still a little sore from the beat down that was given to me Saturday, so I decided to do a ruck this morning. I had a feeling I was gonna be greeted by half of the community of New Kent county this morning. Well I was completely wrong for thinking that. It was a solo mission on a 3 mile ruck and ended with some stretching. Very thankful to have the ability to get up and do this time after time. Don’t take anything for granted!!!!