YHC was joined by Broadway and Pool Boy for some morning Pull-up and dip training. Excellent having the group together.
Too sweaty for the weight vest on the Oyster Q – this burned me out! LFGO!
-State Farm
10 No Tollians circled up for a Queso Q at the three fields and a parking lot of No Toll. Here’s what they did.
WARMERAMA:
– – Welcome & F3 Disclaimer and Mission Statement.
The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
-SSH, , DQs, Merkins, Opus, Obliques, etc.
The quadrants of the Q source are Get Right, Live Right, Lead Right, Leave Right. The quadrants of No Toll Burnout are:
Parking lot: 25 ea. Merkins, Diamond Merkins, Opus, and air force merkins
Field 1: WW2, LBC, Mountain Climbers, Scrunchy Frogs
Field 2: copperhead squats, Imperial squat walkers, ukranian soldiers, Lt. Dan’s,
Field 3: Arm Circles, SSH……and Time.
Mosey BTTF:
–
COT:
Counterama #10
Namerama
Announcerama: Starting 9/4 Ruckhenge is leading a charge for Q training over a ruck. Join for Coffee or the ruck+
Convergence shirts on sale go to mudgear to order. https://f3gear.com/collections/active-preorders/products/f3-rva-10-year-shirt-pre-order-july-2024?variant=44017249648828
F3 is a leadership organization. Check out the focus of F3 leadership on the newly revamped f3nation.com and listen to Dark Helmet’s address here: https://www.youtube.com/watch?v=xbSTDi1ioJw&t=3288s
I’m reflecting on what it means to be a leader from reading the book by Simon Sinek called Leaders Eat Last. If we are a leadership organization what does that look like:
If your actions inspire others to dream more, learn more, do more and become more, you are a leader.
The true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
HC thankful for you brothers.
Find your Why here are 3:
Don’t cry for Last Call, he is in South American bird hunting, but do say something kind to someone, because you never know what they are going through.
We are lifting up a particular brother today struggling with thoughts of Suicide.
Man. A week from the gloom is too long (was away on vacation).
Small showing by the Rountree/NM crew today. I even brought an FNG. Shame shame.
Warmorama. F3 intro statement etc etc.
Mosey to front of pool entrance for a “quintuple check”. Damn right we did. Runner goes to towards entrance at Woolridge and back. Exercises were LBCs, squats, Drydocks, and SSH. Some excellent mumble chatter (first watch level) on the possible FNG names (rhymes with beef?) inspired the sounds of a wet lower back on pavement. This took awhile btw
To the bunker! 11s starting with Merkins to Dollys. Boom. BTTF.
A few minutes of stretching and it was time
Welcome to Frank. He is a friend (met through son’s daycare) that lives in Rountree. A country boy from Prince George county who sells lumber, hence the names. Props to him for coming out first time in rain and thunder. Should make the VQ for Crabgrass
Announcements
Took us out in short prayer.
Nine Nincompoops danced in the rain at The Hoedown this morning. The 5:30am alarm went off right when the rain was starting to get more annoying. Quick mosey to pick up Mr. Rogers from his car and off to the rear of the school and continuing on to a lesser used, grassy area, at the southern end of the schoolyard. Circle up for:
Dead Man Hang, Helicopters, DQ’s, Imperial Walkers, LBC’s, APD’s, Reach for the Lightning, More Dead Man Hang to go over some Hoedown history.
Head over to the school building and at each number on a window, door, etc., perform that number or combo of that number of an exercise. Exercises included upper body, abs, legs and Burpees. Bear Crawl, Lunge and/or Mosey between each room number.
When the pax reached the main entrance of the school, we spelled TUCKAHOE ELEMENTARY SCHOOL with our feet while on our six. EF Hutton may have spelled something different. The next room did not have a number but had CLINIC on the window. YHC gave Upchuck the Q for that little part of the workout. He called running a small loop while doing a burpee at every tree, post, bush.
After mostly finishing off the the school building, mosey to the car loop for a:
Triple Check
Wall Sits, Flutter Kicks, Run the Loop
To the Flag for 25 seconds of APD’s
Numbers, Names, Announcements and YHC took us out.
NMS:
It seems several PAX, including YHC, are on an F3RVA nostalgia trip. Whether it’s EF Hutton with the old podcasts, Splinter loading old backblasts into Big Data, Upchuck trying to figure out what his first F3RVA nickname was, the time Two Can chugged a beer right after one of my Dogpile Q’s (please pray for Two Can), or YHC reliving old Q’s by Q’ing them again, the history of F3RVA is important to remember and understand.
Splinter’s original Room Numbers Q was my second ever post and the rain at that one was twice as hard as the rain this morning. Flashbacks came back to when YHC started F3 in 2017. Splinter still had a kid in Pre-School and there was no Handshake yet. There was Honeydo but no Hornydo. Bodo’s was just starting to accept his name 🙂
We have said good-bye to several pax from that time. Moving away, losing interest, prison, etc. But, we have gained many since then. Let’s keep growing this thing!
Enjoyed it this morning, fellas!
SYITG!
Kubota
14 men looking for a more enlightened F3 experience showed up at Gridiron for a workout full of sprints that are just so much fun because they involve a frisbee!
Mosey to Striker field with cones and frisbees, split up into two teams of 7 and one team sheds their shirts. A quick COP of SSH’s, various yoga stretches & poses, merkins, and burpees to get the blood flowing. Teams take sides and we were off! Teams scoring a goal did 15 2 count flutter kicks while the other team did 4 burpees. Switched excercises halfway through to 2 count Freddie Mercury’s and 15 merkins.
The Skins (Lighthouse, OC, Bennett (FNG), Fudd, Chicheron, Snuff, & Flatty) quickly took the lead, scoring 5 goals in rapid succession. It became evident rather quickly that this was arguably the best Ultimate team that F3RVA had every fielded and OC’s son Bennett (FNG) was the cream of our crop. In an effort to keep the game interesting we “traded” Bennett to the Shirts (Labrat, White Deer, McRib, Pinto, Byproduct, Handshake, & Upchuck) although that team failed to trade anyone back, so at that point it became 8 vs. 6.
Both teams continued to score and the Skins kept a healthy lead until 7:48am when Snuff remarked that the Shirts would have to score one goal every two minutes to catch us (It was 10-4 at that point). And damned if that wasn’t the moment that the Shirts found their mojo and the Skins started dropping passes! The Shirts came roaring back, scoring 5 goals in the last 12 minutes to almost catch the winning team! Thankfully for YHC’s pride, the Skins held out and took home the virtual trophy.
NMS: YHC can truthfully say that I have more fun playing Ultimate than just about any other version of F3. It is a game that admittedly has a higher chance of injury than other pursuits so that’s always something to consider, especially with the typical crowd that graces Gridiron. Despite the risk, we had the perfect number for an awesome match! Notable callouts include Snuff who’s “ups” resulted in many interceptions or blocked passes, Sunkist who probably scored the most goals for both teams, and Flatty who utilized his stellar vocal prowess to test the nerves of any opposing player in his vicinity that was trying to catch a pass. Labrat was also vocal about the fact that this is against the rules (yelling, mumbling, farting, or doing anything to break the concentration of a player trying to catch a pass). Who knew?! White Deer suprised everyone by running quite a bit and did a surprisingly good job at catching & passing! Fun was had by all and everyone was smoked by the end as my iWatch said we ran/sprinted 3 miles during that hour, in addition to the other exercises. Coffee at Starbucks afterwards was great as always.
Thanks for letting me lead gents and for a great Saturday morning!
Never stop chasing the wabbit!
Fudd
PS – Ultimate will be played again this week at Heartbreak Ridge!
Four started, but six finished, the latest edition of F3 RVA’s oldest continuously operating Sunday workout. Temperatures were 70 and sunny. According to the super outgoing young lady who runs her dog each Sunday and rarely says hello, the following might have happened (but we have no way to know what she really thinks).
07:00 Shakedown says it’s 7.
07:00:10 UpChuck starts running. Follow if you wish.
Bridge, Buttermilk, Belle Isle, Undulating Bridge (don’t step in the condom pile!), North Bank, and BTTVSF. 6 plus, or as Big Rig might say, it’s just the warm up to his warm up. Along the way, the PAX picked up and dropped off Chippendale and later Sippy Cup.
Alternative route: Sippy, the PAX believes, ran up a hill, up a hill, up a hill, and then up a hill. How he never goes down a hill is another matter. He’s an unassuming scientist, so perhaps gravity is optional.
Prayer by Shakedown, then an interruption, then another part of the prayer, then numbers, then a prayer, then names, and eventually Shakedown took us out. Well done.
NMS:
Sunday Funday is full of unexpected learning. Suggestion from Helix: Read “Slow Productivity” by Cal Newport. Alternatively, continue to believe you operate effectively and efficiently. I mean, if you are already perfect, by all means, ignore the advice of others and don’t change.
Announcements:
Saturday, July 27, The Bridge.
Launch from RVA around 6 or 6:15. Clown Car to Buckingham. 7:30-8:15 Beat Down with a few men trying to improve themselves and turn around their lives. Coffeeteria to follow (Note: it’s truly terrible coffee, yet we smile and say, “Thank you.”) Home by 10 / 10:30.
For those who benefit from a Christian religious motivation, you’ll look to Matthew 25, 36. “For I was in prison, and you came to visit me.”
And, for the less religiously motivated, there’s always the motivation of knowing that your M will love a man who is kind and confident. What better way to show your kindness and confidence than helping another man get his life in order? Or, if you are single, start pulling together your response to that cute girl you meet who asks, “What did you do this weekend?”
Lastly, for those newer to the group, remember that F3RVA has a close link to prison – we have multiple Brothers who are serving or have served time. Two Can (187 posts!) is serving 12-80 years in prison. Or, had you not heard? #knowyourF3RVA
We have a handful of guys arranging their schedules to join already. DM YHC. LG!
COP: Arm Circles, Cherry Pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins.
Mosey to the nickel bridge. 5 merkins at odd posts and 5 AHs at even posts. Coming back, 2 Burbees at each odd post and 2 Heels to Heaven at each even post. Faceplant then led us in a little plank work.
Mosey to the Pipeline. Triple check. P1 ran the pipeline. P2 did LBCs. P3, shoulder taps.
Mosey to the Rusty Cage. OYO, Pull ups to failure, 5 hanging dips, 5 jump squats, 20 SSHs. 3Xs.
BTTF. FMs, Box Cuters, Little Baby Side Oblique Crunches, WWIIs, LBCs, 6 inch leg raises for 60 seconds and finish w/ Merkins to failure.
Numbers, Names. Great to have Stinger (he met his M on Bumble) visiting from Tuscaloosa. Senor Frog EHed his Brother-In-Law (Respect SF!). This FNG hung right there with us for the full hour, had many notable positive qualities, but as a father of 4 girls, he walked away with the name (wait for it) Estrogino, which just might be Italian for manly man with many daughters, but we will probably never know.
Announcements: Pickleball Tournament Aug 17 (no Dogpile this day). 6am. Find a partner. Doubles only. Sign up. Ask Hitchhiker if you have questions. Pickleball practice on Mondays at Batteau. Someone will always have an extra paddle for you.
Check out Dark Helmets State of the Nation address. Learn where F3 is going and changes to look out for.
Machismo, quite eloquently, shared from Fudd’s recent 3rd F post that as men get together to lean on each other and help each other – it can be seen as weakness, but we see it as strength.
Prayers: Please pray for Purple Rain’s friend who is battling liver failure, esophageal and stomach cancer with kids under 7. Pray for Bootleg’s Brother-In-Law who may have liver cancer. And pray for Offshore’s father after a recent fall. God, we ask that you bring healing to all of these men.
Very enjoyable coffeeteria. We soaked up an F3RVA history lesson from EF Hutton and Bootleg. Great to hang w/ y’all!
Thank you for the opportunity to lead. SYITG!
Five men posted to Atlee High School on this perfect Saturday. With nobody signed up for the Q, YHC said, “I’ll take it.” In reading the crowd and Opus’s face, YHC was not sure if that was a popular decision. After asking Beat It if he wanted it and was told no, YHC led the way.
COP
All IC except for Burpees/Merkins combo – SSH, Helicopters, Don Quixotes, Imperial Walkers, Small and Big Arm Circles, Reverso, 1 Burpee, 2 Merkins, Merkins, American Hammers, LBCs, Heels-to-Heaven, 2 Burpees, 4 Merkins
Mosey to Elementary Playground then do 3 Burpees, 6 Merkins
10 Minutes Per Round
Do 4 Burpees, 8 Merkins
Mosey to blacktop
3 times through – The Hillbilly, Leg Raises, Scissor Kicks, Ball Dippers, time runs a lap around the blacktop.
Mosey to VSF for Mary
6 Burpees, 12 Merkins,
All IC except for V-Ups – Freddie Mercuries, 5 V-Ups, One legged APDs, Reverso, 5 V-Ups, Rosales’s, 5 V-Ups
7 Burpees, 14 Merkins
COT – Numberarama, Name-O-Rama, Announcements, Rounders took us out.
NMS
Well done all today. Great to see Rounders who YHC had not seen for quite a while. He has been recovering from knee surgery. Nice job modifying Opus who is recovering from a summer camp, slip-and-slide rib injury. I know you were in pain throughout today’s bootcamp.
Nice work Beat It. This was a challenging bootcamp and you are always staying positive. Well done!
Thank you for your support of my Q Helix.
Coffee was fun as always with Bulkhead and Corned Beef joining us. Congrats Bulkhead on your new business.
Announcements
Gotta Run!
Phonics
3 Savages took on a workout that I came up with, that was inspired by Iron PAX workouts. The 11 Pull ups were added to it yesterday by State Farm’s request. Mudslide thought it would be a good addition for his Spartan preparation. I think it was Iron PAX worthy. Here it is.
11 Pull Ups
22 Thrusters
33 V Ups
44 Merkins
After 3 sets of each run 1 mile
Do as much as you can in 45 minutes
2 rounds would be optimistic in 45 minutes. Mudslide was the closest to accomplish that feat (Beast!), State Farm was not too far behind, and YHC was easily the 6. Would be good for an hour workout by itself.
Great push by the PAX! We were all wasted with a DTH sweatfest still to come. Thank you State Farm for giving DTH a little extra incentive to beat us down. I dont think we needed that.
I wouldn’t say I lead this one. I just came up with the bad idea.
The three amigos put in some extra work this morning, right after Morning Wood and Rock & Roll. We headed to the courts to challenge Ethel and Frank in our off-the-books Pickleball training session!
Oyster / Paul (78 yrs old) (W) vs Nancy Lopez / Hardywood (L)
Notes: Paul asked multiple times if these guys have played before…
Oyster / Hardywood (W) vs Nancy Lopez / Kim (L)
Notes: It happened so fast, I forgot what happened.
Oyster / Hardywood (L) vs Nancy Lopez / Val (W)
Notes: Nancy/Val strategy was “when in doubt call the ball out”…. it worked. jk jk, Well done! Nancy was unstoppable this round.
Oyster / Hardywood (W) vs Ash / Kim (L)
Notes: Hardywood was locked in, played the kitchen, deadly serve, drove it home. They never had a chance.
NMS: If you don’t have a partner yet for the PB Tournament you better grab Nancy Lopez or Hardywood they have been working on their game and it shows!!
Oyster