COP
rolled up along with a few boot campers and a lone runner. Warmarama with ssh, merkin, helos, lbc, 5 min of dojo dan training, some good mumble chatter
THANG
door WO with burpees, merkins, squats, ww2, freddie merk, lunges, box cutters, and so on
ring of fire, 7 min of mary, stretching
COT
number/namarama, announcemnts, prayer requests, and DDraper brought us out. Appreciate yall allowing me the pleasure to lead gentlemen.
5 gents showed up to take on the day the right way
COP — DQ, IJR, LBC, FM, Windmills,
alternating exercises at lights
15 KB presses
15 squats
round 2
15 KB flutters
15 halos
round 3
15 sit up presses
15 around the worlds
20 KB swings at last light
don’t drop the soap
hold the KB in front of you as long as possible
dop the bell and run a lap then do 10 merkins
2nd round repeato
except do 15 WW2
3rd round repeato
with just a run
Boat canoes
Announcements, Numbers, Names
Three warriors and part time garbage men ran to Short Pump Park for a trashy workout. I hurt my wrist and got a nice raspberry from softball last night. The wrist injury meant it would be all legs and abs this morning.
We warmed up in the garden that I did not know existed and did some DQs, Imperial Walkers,Hillbillies, LBCs and Freddie’s.
Then in between picking up trash, we did a modified double quarter pounder. Started with 25 reverse crunches , 50 American Hammers, 75 single count flutters, 100 SSH and a run around the grey bricked road between each. Second time, 25 squats, 50 step ups, 75 single count Ukranian soldiers, 100 SSH with laps in between.
We picked up after more Tuesday park attendees, and then moseyed back through WB Village and back to Pocahontas. After a couple laps of the bus loop we got over 3 miles and likely 3 pounds of trash (including socks) disposed in trash cans along the way. Only the 3 regulars today—summer tour must not make its way to WTH.
Extra Credit this morning was focused on finding modifications with good form. Let’s face it, many of us can’t do even 1 pull up. And many of us that can, are spent after just a few. But we’re pushing to get better.
We did some hollow rockers, toes to bar, escalators, assisted pull ups, negatives, jerkins, walking jerkins, and also threw in some different versions of dips.
Good work by Pool Boy. He knew he’d have to leave for work a few minutes early this morning, but decided to come in even earlier to get his work in!
Six fearsome HIMs made the right choice and posted for a kettlebell beatdown at the Old Hundred AO. Warmups included:
Andy Dufresne stretch w/ stretches to left and right sides for the lats, helicopters, grass grabbers/cherry pickers, hold a deep squat position, sitting hamstring stretch, lay on your back and pull right then left knee into your chest, Wilson and Fudd’s wives, Roscoe’s mom
There was not much ab work in the KB routine today, so we included some in the warmarama:
Freddie Mercurys with normal, quick, and slow cadences, box cutters, flutter kicks
The Thang:
20 KB Swings
20 KB Squats
20 Lunges (10/leg)
30 Calf Raises
20 Single-Leg Deadlifts (10/leg)
20 Merkin KB Pull Throughs
10 Big Boy Sit Ups
20 One Arm Rows (10/arm)
20 Upright Rows
20 Single Arm Overhead Presses (10/arm)
20 Curls
15 Skull Crushers
After two rounds of the above KB routine, the PAX went for a brisk mosey around the school. I started to feel like I might toss my cookies (a “Q Spew,” per official F3 lexicon) and walked the final hundred yards back to the KB circle. Of course, the magnanimous PAX, embodying the F3 credo, circled back for me, and, my cookies having settled, we tried to complete a third round but finished about halfway through KB merkin pulls throughs.
There was some talk afterward, how it’s nice to vary the normal F3 workouts of calisthenics + cardio with some KB training, that variation improves fitness and helps to prevent overtraining (I’m paraphrasing some here).
Announcements:
The F3 summer tour is in full swing.
Sable is launching a new ruck AO (“Ruckhenge”) tomorrow morning from 5 – 6 AM. Meeting in front of the Einstein Bagels in the parking lot of the Stony Point shopping center. See slack. A historic opportunity to post at a new AO. “Where were you when Ruckhenge launched?” Your grandchildren will want to know.
A general call to take care of one another. If you haven’t seen a guy in a bit, reach out, wish them well, tell them you’re thinking about them.
Prayers:
For Fudd’s sister Mary
For PAX on IR
Always a pleasure and honor to lead you guys. Until next time!
A terrific ten found it sunny and 70 to start at Heartbreak this morning. After rearranging our normal parking around the 200 extra buses in the parking lot we did:
COP on back blacktop: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.
Partner up for Dora 123: 100 Derkins, 200 Jump Squats, 300 Benchkicks. Over to tennis courts for 4 rounds of wheelbarrows & 10 Derkins. Mosey down to Jerkin Gym with a stop along the way of the tunnel of love on the bars. 4 rounds of 7 Jerkins. Finish up with a few trips up & down Heartbreak Hill to give Last Call his $s worth.
Announcements: Ruck on Thursday afternoon for D-day 80th. 2nd F Tuesday lunch on the 11th at Firehouse. Prayers offered up for Fudd’s sister and Splinter’s mom.
NMS: Solid PAX with Last Call making his Virgin post at HBR. He was impressed with the options and space at Heartbreak and we only covered half the AO. Atilla was nursing an injury but still pushed through. YHC was hoping Senor Frog might spill some merlot on the pavement at the end but he was just doing his normal hacking. Some solid mumblechatter as Last Call visited the Jerkin Gym for the 1st time, hence the BB title.
Three Bermuda big boys gave Goyne park a run for its money today. We’ve recently planted some cindys at the AO – so we broke those in! At 5:31am we realized Q might be MIA – so YHC might have cooked up the following on the spot.
Gave an F3 Rva card to the dad/son doing some grounders on the bball field. Hope we can continue headlocks in the region! Props to pool boy for getting in some extra credit w/ Big Rig before the main event. SYITG!
-State Farm
A solid dozen dudes posted on a “the heat is on it’s way” morning in the near west end. While the temperatures were hanging in the mid-60s, you could feel the humidity creeping in.
There was chatter before about the origins of the Spider Run. YHC is pretty sure it was birthed by Saab and me once things at Mary Munford got cemented. That said, I don’t feel like the historical “Fudd Run” was founded after Spider Run was launched. Like, it predated it…somehow. Not sure if that makes sense or if there were runs in the near west end/Westham area prior to Spider Run becoming an official AO but it was a topic of conversation this morning.
To that end, it was a bit of a Fudd Run this morning through the hills of Westham.
4s, 5s, 6s got into the Westham neighborhood through the standard Robins Center Parking lot, College Road, Lakewood, Wood, Baldwin.
4s and 5s took Baldwin to Hollins to Woodberry. 4s took Woodberry to Westham and then back to Baldwin and back to the flag.
5s went across Westham to Horsepen…Horsepen to Devon to Ridgetop…Left on Chandler(!)…up Chandler back to Gardiner. Gardiner hits Wheeler…cross the bridge back to campus…then launch to Boatright to Three Chopt. Uturn on Three Chopt back to to the flag with a bit of a lap around the lake in there…YHC apologizes as it seems that was a wee bit short.
6s actually went Rock Creek to Sweet Briar to Woodberry to Hollins. Hollins to Baldwin to Brookside…Brookside to Bryn Mawr back to Woodberry. From there, the same as the 5s without the trip around the lake.
On the run there was a cute yard sign that congratulated a preschooler on graduation. A few of us on the run raised an eyebrow at that early congrats…but then again, what gets celebrated gets repeated and who doesn’t want a graduation to be repeated in Elementary School, Middle School and obviously high school.
A dirty dozen (12!!) men of The North (ok, 10 of The North and 2 Travelers) stood forth at the latest edition of the Raider Run. Conditions remained a steady 70 and sunny. According to the state trooper on overwatch, the following might have happened:
5s – BroCode Style. Run the Atlee HS/MS/ES Metroplex loop. Then, left onto Atlee, cross the railroad bridge, left onto Combs, Oakham, Colvincrest, Hughesland, Crestfield, Combs, Atlee, and BTTVSF.
Ruckers. Go out. Ruck. Return. Several wearing 50 pounds. Nice. T-claps to the “extra 50 and over 50” group (50 extra pounds and over 50 years old). Studs.
Numbers, names, and Opus took us out with a reminder about looking out for others, especially on mental health issues.
Announcements:
June 6 – 80th Anniversary of D-Day Ruck. 7:00 p.m. Starts at Palani Drive (Restaurant) on Libbie. 9 miles, or roughly the distance from Utah Beach to St. Mere-Eglise.
On the topic of WWII and Normandy, we’ll have a 100th birthday celebration workout for my father on August 21. First Watch. 5:00 a.m.
June 22 – 2.0 workout at Atlee. 7:00 a.m. start.
Also, June 22 – New AO starting at Groin Park (ok, Goyne Park) in Chester. See State Farm or Posh for start time.
History Footnote: June 22 also is the day Germany invaded the Soviet Union in 1941.
Summer Tour continues. Plan your travels. And, do not hesitate to pass around some good rumors about EF Hutton’s scoring system. There were a few solid old wives tales shared this morning.
Prayer Request: let’s keep our pal Fudd, his sister, and his whole family in our prayers. Her breast cancer has returned, this time on her spine. She and the family all have a tough road ahead, and we should be there supporting them every step.
NMS: Super good to return to Atlee and The North (apologies to Canada) today. Nice to catch up with Hash and hear how his college and career activities have played out for the past few years. Also good to chat with Phonics and Anchovy. Nice to meet Trail Mix, current title holder of F3RVA’s Deepest Baritone, and nice to see so many F3 veterans. There was chatter about pulling AO’s together on the occasional Saturday so guys can catch up. This is worth a discussion. Might be fun.
FWIW, SIX state troopers having an intense meeting by the soda machine at the Wawa on Atlee Station after the workout. YHC assumes they were investigating reports of a Smoke Fest on Combs.
UpChuck spits the bit.
9 Hims circled their sixes around the glorified fields of No Toll. We all came expecting some Gumbo and all we got was some cheese. We had three OG virgins in Rudy, Blue Moon, and Coin Toss. On the Q sheet Blue Moon and YHC found room to enter our names and numbers for the OG but something seems off on this sheet. If someone else knows of an old Glory tally sheet please post on slack.
I’m thankful for the expansion of my tribe through F3 and encourage others to go out and find theirs.
Prayers for Maria who just got out of an invasive surgery to eradicate cancer yesterday. For Wildcat going in for scans to manage his stage 4 lung cancer. For Huton’s sister who’s cancer returned. I encourage everyone to find their tribe and then circle their wagons around those people. Lift eachother up.
For those who can looks like June 24th is Wildcat Q at the Alamo.