5 Men took a gamble on this morning’s workout and it paid off.
Started with a mosey and some warmups/stretching before I broke out a die and explained the Rules:
Announce the exercise, roll the die, number on the die = numbers of reps. Repeat. Roll a 6 = Move to next exercise. Roll the same number twice in a row = complete the reps and run to the donation box and back.
Completed: kettlebell swings, overhead press, squats, curls, Romanian deadlifts, (too many) skull crushers, single leg deadlifts, lawnmower pulls, halos, Alabama Prom Dates, American Hammers, WWIIIs, bench press.
COT: Names, Numbers, Announcements (Convergence this weekend, Matlock is leading Tag at Timberwolf Thursday), Prayers for Cookies friend.
Always an honor to lead you men. Thanks for humoring the fate of the die.
The Thang: Dice of death around the circle. Then a “quad” with jump rope, WW2s, merkins, and run across the parking lot with a burpee. To the fall for some BTW, donkey kicks, milkers, and Australian Mountain Climbers. A set of gratitude wall sits followed by air press. 5 minutes of Mary.
COT: Prayers for Fudd’s sister. Prayers for leaning into gratitude to push on the negativity bias and to take the high road. Announcements: Summer tour and July 4th convervegence.
Four men came out to start the week with a good workout in the humid weather. we started out with some parking lot tracers then began warmups:
COP: Q Surf n Turf
10X in cadence of the following, SSH, Helicopters, squats, arm circles ( forward and reverse), LBC’s, heels to heaven, Alabama prom dates, HR merkins, alt shoulder taps.
Thang: Q Trout
Mosey to basketball court and do modified suicides ( half court then full court). Between suicide sets do merkins ( count down from ten to one).
Mosey to benches across from bus loop. 50 LBC’s, Hold a plank for 10-15 seconds, then half way down plank, close but not touching the ground plank. 3 sets then 50 more LBC’s
Mosey to bus loop then do backward run around the semi circle end of loop, move to next tree and broad jump to next tree. Repeat that 3X, then do 20 squats. Do a sprint to the second tree.
Mosey back to cars. Do calf raises, LBC’s and stretching to finish.
10 of Westhoe’s finest emerged from the dark humid soup of the night to start the new week off right. YHC was happy to welcome all to celebrate another anniversary of his existence. Here’s what happened:
COP after a couple moseys around the traffic circle. Standard stretching and some plank work.
Lindsay: 30 Merkins on one side of the lot, 10 WW2s on the other. Back and forth in increments of 5 until finish at 10 merkins and 30 WW2s. Mosey to blacktop.
DODGEBALL! 2 teams of 5. 3 games of 5 minutes each. When you get knocked out, commence squats. If you so choose, you can perform 10 burpees to get back in the game. At the end of 5 minutes, the side with the most men wins. Team 2 took all 3, but barely.
Mosey back to the flag, finish with some COP ab work.
Numberama, Namerama, YHC took us out.
YHC: Grateful for everyone who came out today, especially you guys who normally post at other AOs on Monday. Thanks for a great start to my 49th year with some super fun dodgeball. Appreciate you guys!
True gloom with humidity and drizzle this morning. A lucky 7 with a quality mix of runner and non-runners. Here is how it went down:
COP
SSH
IW
Ukrainian soldiers
Helicopters
Arm circles
DMH
Suzanne Somers
Merkins
LBC
Penguins
APD
11s on the side of the school with Mike Tysons and H2H
Mosey to the back of the school where we did 5 Bernies on the hill
4 corners on the blacktop
70 HRM
70 WWII sit-ups
70 side crunches – each side
Mosey back to the flag
20 2x crab cakes
Stretching
COT with YHC taking us out
It is a sluggish Monday. Good work from the PAX. Prayers up for Fudd’s sister Mary and all those with family members dealing to terminal diseases. Convergence on Saturday at Gridiron. Check Slack for details on a Thursday paddle.
On this muggiest Monday morning, 8 warriors gathered for some kettle bell hill work. To carry the burden over and over and over again, as is their wont. There is nothing clever about a cinder block.
Warmarama stuff.
Block circle: every other man did block squats while the others did kettle bell skull crushers. Pass the block, repeato. Then curls, pass the block, etc.
Hill work, 3 times each, partner walks up the hill with the block while the other partner does kettle bell swings. Walk the hill with 2 bells while partner does chest presses. Walk up with the block while the other partner does skull crushers. Walk up the hill with 2 bells while partner does block WW2s. Plus a few more variants. This went on for some time, possibly an eternity.
Back to the flag for some more circle work, plank up and pass the bells in a circle. Skull crushers on the 6, WW2s with the bell, etc etc.
COT and lavender coffee with relaxing piano music.
6 launched from GHS at 5:30am doing a modified Bro-Code run, which turned into a modified version of the Buffapple Route (IYKYK).
We were graced with the company of Shinnecock (pronounce that anyway you want, he’ll go with it). He grew up in N. Carolina, spent some time in New York, then Houston and most-recently settled in Leesburg (to be closer to his family and his M’s as well). We’ll be seeing him quite a bit this summer, as he’ll be working at Colonial Downs. Welcome to F3RVA Shinnecock!
About 1/2 way through the run, we spotted Pinto – ahead of us, coming back towards us. He reverse engineered the route after trusting his gut that I probably forgot it was the final Friday of the month when posting the route. His instincts, wit and keen knowledge of Westhoe’s streets paid off as he joined our roaming gang of merriment.
Once we reached the top of Buffapple, Salt Lick broke away, heading back to GHS to give Gloom (his 4-legged friend) a little break. The rest of us modified by hitting up Old Prescott, cutting the route a little short.
We arrived BTTF a little early, but all a little stronger.
Numbers. Names.
Announcements: Convergence 7/4 at Grid Iron at 7am. F3RVA’s Founding Fathers are leading. Ask Pinto what you can bring, food and drink-wise. Great time to bring a 2.0 or an FNG. Come on out!
Prayer request: None today.
YHC took us out.
Go do something for someone else today, gents! Thanks for letting me lead and I’ll S(Yall)ITG!
5 M.U.S.es (men of unusual size) emerged from the gloom to make friends with an f3 coupon and take light tour around the Pine Fork Park.
Warmarama on the bball court
SSH’s
Cherry Pickers
Imperial Walkers
Tie Fighters
Toe Grabs
Butterflies
Quad Stretch
Fudds Wife & Wilson’s Wife
Mosey back to the flags to pick up the coupons and Chicken Jockey!
Travel down the large trail toward the diamonds. Stop part way to perform 8 Squat Thrusters. Continue carry and stop at utility outbuilding to perform 8 Squat Thrusters and 8 Coupon Swings. Our new guy Groot was swinging like a True American! Continue carry to the hill.
7’s – Decline Merkins and 2 ct. Lunges. MoT – run up and down the hill.
Carry coupons to the snack shack to get a drink of aqua and perform 8 Squat Thrusters, 8 Coupon Swings, 8 Curls and run a lap. Continue carry through the parking lot to find a nice speed bump in which the PAX performed 8 Squat Thrusters, 8 Coupon Swings, 8 Curl & Press.
Carry on to the bball court for Walls of Jericho style workout and finish up with a round of Mary.
Return to the flags for CoT – Numbers & Names. Nickname our friendly new guy Groot! Welcome Groot! We hope to have you back and learn more about you! This guy has a good story to tell!
Announcements- Convergence coming next Saturday July 4th so there won’t be a workout at our Lumberyard AO unless some guys want to do a workout but don’t want to travel.
Prayer Requests- Hamblin Family, their 2 year old daughter has been fighting health issues since birth and mom just gave her one of her kidneys. Prayers they are both recovering and doing well. Prayers for all in Northern Venezuela after the devastating earthquakes.
At $5:45$ AM, Machismo bolted awake in a panic, convinced he had completely overslept. Meanwhile, your Q was groggily channeling the spirit of Heisenberg, pulling on a pair of blinding, fluorescent orange shorts to honor Heisenberg’s legendary highlighter-yellow shirt from the Forge.
In the rush to hit the AO, a fresh airpotof coffee was loaded into the truck. “Secured” is a strong word; “poorly balanced” is more accurate. One quick acceleration later, a healthy portion of the morning caffeine supply was baptized into the back seat of the truck. No time to cry over spilled coffee—the clock was ticking.
Warmarama
A quick mosey over to the Riverside School Fields, which were freshly cut and waiting for our arrival. We circled up at the bottom of the field for:
Don Quixotes
Cherry Pickers
Arm Circles forward and backwards
Ukrainian Soldiers
WWIIs
Carolina Dry Docks
The Thang
1. The Hillo Dora
We made our way to the hill next to the playground, partnered up, and attacked a classic Hill of a Dora (YHC misspoke and called it a kilo Dora next time we’ll add 400 to get a good burn).
The Route: Partner 1 works on cumulative exercises at the top of the hill. Partner 2 runs to the bottom of the hill and Bernie Sanders (backpedals) to the top. Switch and repeat until the team hits the target reps:
100 Carolina Dry Docks
200 LBCs
300 Squats
600 reps later we were on to thang 2.
2. The Wall Dora
Next, we headed behind the large brick school building to find some wall space for a modified Wall Dora:
Same partner running/swapping format:
100 Donkey Kicks
200 Ho Downs
300 Muhammad Alis
3. Carolina Dry Dock Suicides
We transitioned to the back side of the school for a suicide drill designed to exhaust whatever shoulder strength remained.
Sprint to Line 1 $\rightarrow$ 5 Carolina Dry Docks $\rightarrow$ Sprint back to the baseline.
Sprint to Line 2 $\rightarrow$ 10 Carolina Dry Docks $\rightarrow$ Sprint back to the baseline.
Sprint to Line 3 $\rightarrow$ 15 Carolina Dry Docks $\rightarrow$ Sprint back to the baseline.
Sprint to Line 4 $\rightarrow$ 20 Carolina Dry Docks $\rightarrow$ Sprint back to the baseline.
4. Mary (The Birthday Countdown)
We returned to the flag for some abdominal work to close out the session. To celebrate Ranger’s Birthday, Ranger introduced a special, slow-count resistance leg lift sequence:
The Cadence: Raise legs up slow, slow count to the bottom.
Q Count: $1, 2, 3$
PAX Response: $1$ (and raise back to the top).
We completed exactly 39 reps to honor Ranger’s milestone!
Ranger that was a great cadence!
Naked Mole Skin & Coffeeteria
Hill dora is no joke that really got the legs burning. A few of us are going to have to get bigger jeans to accommodate our massive thighs. Ranger’s resistance leg lifts were awesome. Trojan did his thing (everyone should have one) we prayed then he swiftly went behind the 96” mower in the field to reverse chug what seemed to be a whole bottle of merlot (that was great shout out to the Q). Great Work today.
The Coffeeteria today was elite—we perfectly executed an equal ratio of workout time to coffee-drinking time.
The conversation spanned some incredible, intellectual, and unexpected horizons:
Book Recommendation:Undaunted Courage by Stephen Ambrose, covering Lewis and Clark’s epic adventure and Thomas Jefferson’s vision/sponsorship.
The 250th: Trojan shared that he is celebrating America’s upcoming 250th birthday on Friday with his community group.
The Pivot: Machismo suggested Trojan write an official speech for the occasion. Naturally, this led to a deep, sprawling, and incredibly long discussion about death. Truly an uplifting and philosophical way to celebrate Ranger’s birthday!
Prayers & Praises
Hooker’s Daughter: Prayers of support following her autism diagnosis. We celebrated her incredible superpower—she reads exceptionally well! Prayers that she continues to thrive and unlock her unique gifts.
Machine Head: Prayers of expectation and health for his soon-to-be-born son, who could make his arrival any day now!
Two men met at the Lumberyard to complete a sunny Saturday morning workout. Started with a warmarama and some friendly conversation. The workout consisted of a round of 11’s, with one end being merkins and the other copper head squats. Followed that up with a 20 count and then a round of Dora. Dora consisted of 100 WWII’s with a mosey down to the end of the parking lot and back. Finished with some stretching, names and numbers, and COT.
