Two monkey humper lovers scheduled a later than usual workout this morning. It’s been a morning of recovery yet progress as we practiced running in short walks – and jogs as well as short cadences and gliding for 4 miles.
We got plenty of mumble chatter time and some after run OYO for 10 minutes.
Have a great weekend everyone!
11 grown-boys saw YHC on the Q sheet and knew EXACTLY what to expect this morning. A smile from ear to ear, passion through the roof and some energy to burn after Notre Dame took care of business last night. Let’s gooo!!!
WARMARAMA – A pretty lengthy “victory lap” up the hill, around the corner and back through the woods. Stretched out with some intentional QTY’s to bust Hermey’s chops a little bit: SSH’s (23), DMH, Cherry Pickers (10), Sit and Stretch, Rosco’s Mom, Merkins, Wilson’s wife and Fudd’s wife.
COP #1 – Moseyed over to the playground for a mini “Rudy’s playground” routine.
COP #2 – Moseyed to the far end of the parking lot for 11’s.
COP #3 – Moseyed to the bottom of Satan’s Hill for a quick run to the top w/ some stops along the way. QTY’s were a nod to area code 574. Go Irish!
COP #4 – Triple Check
Sprinkled in some Burpees for those who are taking on the January Burpee Challenge.
ANNOUNCEMENTS
PRAYERS/WINS
YHC posted downrange at The Overlander at F3 Roanoke.
YHC was admiring awhat he thought was a huge hill and one of the PAX said “That’s SFH, we have the Long F’n Hill behind it”
Great PAX of 19 with some parking lot coffeerama for 2nd F after.
Here’s the Q’s Backblast:
WARMUP: Circle up, count off, disclaimer, Pax are confused as to why I needed 20 guys for my plan to work….I guess we will never know, various warmup exercises. Long mosey down the road and back to library. More warmup exercises to make sure everyone is warmed up.
THE THANG: Go to the square in front of library. Partner up. 1 pax does stationary exercise while the other travels. R1: 125 burpees, bear crawl “short” sides, spring “long” sides R2: 200 squats, yog square. R3: Mosey back to parking lot, 125 merkins OYO. Some did more, some did less. Recover.
MARY: Dunphy closed us out with a motivator, always a Pax favorite.
ANNOUNCEMENTS: Winter Challenge coming soon, get on the Q sheet. Happy to have Pre School DR from Portland, Oregon and Big Rig from RVA. COT: Blindspot prayed us out. Use the ‘New Backblast’ button to create a new backblast
Did you know the twelve days of Christmas begins on the 25th and ends Jan 5th with Epiphany Feast? We ain’t done yet. And Yardsale’s skiing stories are just beginning.
Assignment: Moving spot to spot for 45 minutes around the school, each man got to choose the next ab or ab “adjacent” core exercise to repeat in 12 days of Christmas song style.
These are the 12 abs we chose today:
1 … “and a 30 second plank from F3”
2… Burpees, “and a 30 sec. plank from F3”
3… Alabama Prom Dates, 2 burpees, and a 30 sec. plank
4… Reverse seated crunches, 3 Proms, 2 Burps, 1 30 sec. plank
5… 4 ct. Flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
6… WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
7… Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
8… Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
9… Freddie’s, 8 Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
10… I honestly can’t remember, but we did all the rest
11… Yardsale broke the rules and chose squats… then all the rest
12… Trout chose Helicopters because everyone was burnt out and the clock struck :45
“And a 30 second plank from F 3 “
COT: Time to get our butts back in gear and attack the new year. New Year New You.
Some of our Mechanicsville guys are doing Dry January – definitely a good time to reflect and review habits as we kick off 2025.
With no hate, seven gloom warriors hit the mean streets to lay down some miles. Here’s where:
The Route
Numberama, Nameorama, COT
MOLESKIN
Not wanting to run out and back on Pump, YHC grabbed the Q and only called the out part. With Mr. Rogers rudely not inviting anyone to Hawaii and Lulu in the clink, no furry friends accompanied us today. Route was not a new one, but maybe new to some. UpChuck has visited Curahee 3 of 4 weeks. He seems smitten. Or maybe Dunkin has better coffee, despite the lack of proper app functionality.
ANNOUNCEMENTS
5 HIM braved the frigid temps for a House Party Q. Here’s what went down.
Mosey to the bottom of Twin Team for the disclaimer and a few exercises to get us warm.
SSH’s, Helicopters, Ukrainian soldiers, Copperhead Squats, Deadman Hang, and Cherry pickers
Mosey to the top of Twin Team to finish up the Warmarama, which consisted of Merkins, Flutter Kicks, and a few stretches to get us loose.
Mosey back down Twin Team, though the trail, and make a right toward JRHS. The road in front of JRHS is lined with no parking signs every 10 or 15 yards so YHC thought we would do a new F3RVA favorite, 1,2,3 at each sign. 1 burpee, 2 WWII’s, and 3 Merkins.
After about 8 or 10 signs, YHC noticed an extra large parking lot which looked great for a 4 corners.
Exercises were 10 Hand Release Merkins, 20 Jump Squats, 30 WWII’s, and 40 SSH’s.
After we finished the 4 corners we jumped back into doing the 1,2,3’s until we reached the road leading back to Bettie Weaver.
After a Mosey back to the school we stopped for various exercies on the benches. Each exercise was timed for 1 minute.
Exercises were Step Ups, Dips, Merkins, and Heels to Heaven.
Mosey back to the flag with a little over a minute to spare for some LBC’s and Merkins to finish us off.
Numbers, Names, YHC took us out
Nice work today Fellas! We covered a lot of ground and put in a lot of reps. Shout out to Senor Frog for introducing YHC to 1,2,3. It was mentioned that this may not have been a Lounge approved workout but we made it through.
Prayers for DK’s neighbor who experienced a loss in the family.
Thanks for letting me lead today
House Party
A triumphant twelve eagerly departed on routes of 4,5, and 6. Commonwealth to Monument, west to Willow Lawn, pick up Patterson and head west. Pick up the associated cross street and return on Grove.
Splinter took us out.
Libbie Market coffee time is always fun, but today was full of laughs and engaging! Talk ranged from a variety of topics, but always entertaining and lively!
9 grown-boys made their way to Timberwolf this morning and got after it! YHC wanted to show some love and respect for the families affected by the tragedy in New Orleans, LA (NOLA) so here’s what went down…
WARMARAMA – Moseyed to the bus loop for some stretching. SSH’s, DMH, Cherry Pickers, Sit and Reach, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back over to the parking lot for headlamps/kettlebells and made our way down to the football field.
COP #1 – 4 Corners on the track. QTY (15) at each corner for the (15) people that passed away.
COP #2 – Field-width runs/Merkins
COP #3 – Kettlebell letters
COP #4 – Ring of Fire with various kettlebell exercises.
Some sprints were worked in as well. Hate ’em but love ’em.
ANNOUNCEMENTS
PRAYERS/WINS
Choo Choo and YHC split the Q this brisk gloom for our 3rd man on turf, Yukon Cornelius. Much modification was made this morning since Choo Choo’s upper body got crushed after yesterday’s Convergence (shoutout GomerPyle!) and Yukon is battling a hernia. Meanwhile, this hairy Beaver’s MABA itch got scratched at the convergence (shoutout DTH!) so burpees were thrown in to check off that daily 100 count.
Mosey to the west octagon where Choo Choo treated us to the most gentle of F3 Warmarama
Cherry Pickers IC, DQ’s IC, Helicopters IC, Arm Flappers OYO, On your 6 for leg stretches, Roscoe’s Wife.
COP1 – We then moseyed to the north football field goal line to get our magic legs on with Lt Dans for 100 yrds and Bernie back. Choo Choo hands off the Q for some Beaver F3ver.
COP2 – Since we’re already on the turf: Crab Walk 100 Yards – 5 Burpee buy in, and 5 burpees every 25 yards. Burpees to pick up the six.
COP3 – Mosey to the hill. 5 WW2’s at the bottom, bear crawl up hill, 5 WW2’s at the top and 5 burpees(optional) crawl bear back down. 5 – 6 rounds.
COP4 – Mosey back to the south football field goal line. 3 broad jumps, 1 Burpee, and 3 WW2’s for 100 yards.
Numbers and Names. Announcements and prayer requests. YHC took us out in a quick prayer. Give thanks to the lord for he is good, for his loving kindness endures forever. Psalm 136:1
I’m so thankful for all the F3RVA men! Let’s get after it this year!
3 runners and 3 ruckers came out to tackle the second day of the new year with aplomb.
Miles were shared, stories were told (mostly by Phonics), and calories were burned
Good times
Opus