COP
found a few boot campers ready to roll, warmarama, little dojo dan mosey to the
THANG
Build a beast w squat, SSH, merkin, ww2, monkey humper, dry dock
stretched and sprint, hit time
name/numberama, announcements, DD brought us out. It was a pleasure gentlemen. Had a nice coffee and devotional directly after.
DORA: 100 KB curls; 200 KB Shoulder Presses, & 300 KB Deadlifts (partner ran the parking lot loop)
10 & 2’s: 10 KB Triceps Extensions and 2 Walking Lunge Punches (25 YDS). Return with 5 Single Leg Balance KB Transfers (Alternating Legs on Each Parking Bay Line).
Remaining Time: Dealer Choice Mary.
End with COT
SYITG
20 High Impact men traversed the courts fields and parking lots of “No Toll” seeking advantage. Pax included the return of Neutral (Martin Krebs), Downrange Pax from Knoxville “Rev Sleepy”, and an FNG that spent the last year on vacation with his wife traveling the world jealous welcome to Griswald.
With 20 pax there was a stutter to Machismo’s side straddle hops and the Q drenaline was flowing but what a pleasure to lead such a crowd.
Warmarama included. SSH, 20 count “On my Up” Merkins and WWII (both need a bit more rehearsal), DQs, Imperial Squat walkers, Ukranian Soldiers, Cherry Pickers.
Mosey to the first field:
Triple check with Squats and dips.
Eye of the Hurricane: 20 merkins, 20 Squats, 20 WWII, 20 Double Count Lunges. with a 5 Burpee center.
Ascending squat jumps on the parking lot lines.
Indigenous people run to around the field and back to the court to circle up.
Mary. and YHC took us out.
Announcements: we have convergence on Labor Day at a new Nuckhols road A.O. name T.B.D. some creative suggestions were given. Also there is a new A.O. in Moseley Elementary school. Both announcements can be found at F3RVA.org.
YHC took us out with a reflection on the leadership organization that is F3 and the opportunity that we give our kids to lead when we allow them to share what happened during their day with us. It’s called transfer of learning. Great work pax. YHC out.
Gentlemen of F3RVA – you have been hearing announcements, you’ve seen the T-shirt orders, and heard bits and pieces about the 10-year F3RVA anniversary. F3 was started in Richmond 10 years ago with what F3 Nation referred to as a ‘Leap’. They found a few local contacts to get something started and built it out with Charlotte PAX coming up for a Q-school and preliminary workouts before passing it off to the locals on 9/20/2014. Thanks to Big Data (ahem, Splinter), you can read all that happened that day here: https://backblasts.f3rva.org/2014/09/20/old-dominion-welcome-to-f3-nation/ I am sure you will recognize a couple names in the PAX list. After that inaugural beatdown, the PAX from RVA took off and have helped bring F3 to all of us in Richmond, plus assistance in launching Hampton Roads and Charlottesville.
Events for the weekend are below:
This is a special event, we have all been fortunate to have the F3 community in our lives so let’s use that weekend to celebrate and energize us to keep giving it away. We want to get as many guys out as we can so start headlocking now – reach out to any guys that may not be on Slack or don’t post very often, they won’t want to miss this.
More info to come on details. Reach out to me or Gomer if you have any questions.
Most importantly – Put 9/21 at 7am on your calendar and someone else’s! Let’s GO!
4 HIMS enjoyed the absolutely beautiful temps this morning. It was advertised as 36 minutes of broga but that didn’t pan out.
WARMARAMA: mosey to the bball court for the usual
-Don Q’s
-SSH
-WW2’s done wrong
The THANG: From there we walked over to the island for a lovely curb crawl. That led us to the cow pasture fence, it’s been long talked about but unused. Stay with 1 merkin, 1 step up, 1 Turkish getup and add reps until 10.
A Pool Boy Q would be anything without a little swimming. Arm circles and high knees as we made our way through the morning dew and tall grass. 4 cindies got a lift to the Pavillion for a quadruple set. Farmer carry two cindies to the tree and sprint back for the timer. Oblique dips with a Cindy, lbc’s and modify with toe taps and oblique lbc, chair dips. 2 rounds of this until time to take Cindy home. Mosey BTTF for a ring of fire with merkins. Ranger,spiderman,no cheat shoulder taps, and diamond.
Finished with names, numbers, announcement, and a prayer. Check slack for updates.
A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired.
Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to:
the thang…
Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest.
after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.
Numbers, Names, Announcements, YHC took us out.
Announcements:
NMM
Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!
The Ffll moon was out and 4 hungry werewolves were howling at the moon this morning increasing back/bicep/tricep strength. The PAX are starting to reduce the assistance needed from the bands as we get stronger on muscle ups/pull-ups.
Great work to the the boys this morning! what a banger – Pool Boy took us off for a great Q at Bermuda for that.
The temperature was great! But the dew was heavy.
Oyster failed to bring his Pickleball Tournament Trophy. We all wanted to see it. A suggestion for improvement at next year’s tournament; medals should be awarded so that the medal can be worn to workouts. It’s not too early to start practicing for next year!
We had a visitor from Lubbock Texas. Welcome Salt Lick! And come back!
Mosey around parking lot
Disclaimer
Warm-up
Mosey to Heartbreak Ridge for 11s
Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30
Mosey to far side of the Quioccasin Wall for BBTW routine
Mosey to gym equip area behind Pemberton: 2X
Mosey back to Quioccasin Wall
Mosey to benches in front of Quioccasin 2X
Mosey to the flag for
Announcements:
Aug 27: Señor Frog’s 50 BD Q at Heartbreak! I’m not sure anyone has worked harder this past year. He comes early and gets in a run beforehand. Very Impressive!
Sept 7: Labor Day Convergence at Nuckols Farm Elementary; 7:00 AM
Sept 20-21: 10-year anniversary. Check Slack for all the activities being planned.
Take-out by YHC:
The movie Bridge of Spies is about the exchange of a Soviet spy for an American pilot in 1962. Early in the movie, the soviet spy is arrested and then meets with his attorney. The attorney gets exasperated because the spy doesn’t seem to realize the peril he is in. “Don’t you realize that you could be executed? Aren’t you worried?” The spy replies, “If I were worried, would it make any difference?”
Dear Lord:
Like the Soviet spy, we know that worry is futile. And unlike the Soviet Spy, we know this because you are always there when we need you.
3 dudes with road or gravel bikes opted for a speedy start to their Sunday to burn some calories. Launch from Hardywood in West Creek. Everything was stellar…..the ride, conversation, scenery, and post workout endorphin high. YHC is especially appreciative for the bike these days as running has become verboten due to continued injuries. It’s really one of my favorite ways to get in a workout. If anyone else is interested getting into road or gravel biking, go see Mark Friedrich (F3 Profit) at Pedal Power (Broad & Staples Mill). He has new and pre-owned bikes and will give you a good F3 deal!
Thanks to Byproduct and Profit for joining me today!
Four gloom compadres converged at Atlee HS for the Daville Monday Bootcamp option. YHC prize for recent Pickleball participation is apparently a Pickle Elbow (of course Beat It knew all about this), so we focused on legs and abbs today. With a full moon and a freshly shaved Beaver, what could go wrong?!
The THANG:
WARMERAMA:
COP #1:
COP #3:
COP #4:
COT:
Prayer Requests:
NMS: The full moon setting over Atlee was a beautiful way to start the morning. Awesome to see Beaver getting after it having met him on his first outing at the Homegrown a few weeks back. I fully expect to see him and Choo Choo plant the flag in New Kent! Appreciate ya’ll permitting me the honor to lead as we’re close out the summer tour. Yours AYE! ~DTH
Announcements (SEE SLACK!)