8 gazelles loped along the 2.5mile route Big Rig had laid out for Phase 1 of the CSAUP. Great way to see the surrounding area, and a proper warm-up for the pain that was about to ensue… LFGO!
head to pull-up bars for Phase 2 of the CSAUP.
YHC was absolutely amped to have a crowd of 20 (including an FNG) to cap off the 1-year F3-Versary/ CSAUP. Really amazing to see the fellas make the trip for part/all of the triple dip of pain we went through this morning. As an ode to the GTE fitness tests and various armed forces PFT’s, YHC decided a little team competition for 2 minute maximums was in order. The shady math by Big Rig’s team came up with something like the following…
TABULAR ANALYSIS BELOW!
Even after verifying the math it DOES seem to appear team Big Rig edged out 3 winning rounds vs 2 rounds for team SF. Form may have been suspect… 😉
| PAX – TEAM Big Rig | 1 – HR Merkins | 2 – Hill Bernie | 3 – Polesmokers | 4 – Sideline Sprint | 5 – Burpees |
| Big Rig | 59 | 6 | 75 | 8 | 28 |
| Orange Crush | 53 | 8 | 53 | 8 | 41 |
| Heist | 58 | 9 | 79 | 9 | 30 |
| Dealer (63 1st rd) | 41 | 7 | 50 | 9 | 28 |
| Broadway | 25 | 6 | 47 | 9 | 25 |
| Futon | 41 | 6 | 70 | 8 | 29 |
| Woodsman | 40 | 6 | 58 | 8 | 25 |
| Yeehaw | 46 | 9 | 58 | 8 | 28 |
| Swoop | 50 | 9 | 71 | 9 | 30 |
| Boberry | 40 | 6 | 79 | 8 | 25 |
| Total Reps | 453 | 72 | 640 | 84 | 289 |
| PAX – TEAM State Farm | 1 – HR Merkins | 2 – Hill Bernie | 3 – Polesmokers | 4 – Sideline Sprint | 5 – Burpees |
| DTH | 56 | 11 | 78 | 9 | 43 |
| State Farm | 52 | 6 | 57 | 8 | 34 |
| Sable | 42 | 8 | 45 | 9 | 21 |
| Shawn/FNG – Pool Boy | 63 | 6 | 25 | 4 | 9 |
| Warby | 45 | 6 | 77 | 8 | 20 |
| Rudy | 59 | 9 | 77 | 8 | 39 |
| Purple Rain | 49 | 8 | 73 | 8 | 26 |
| Crabgrass | 44 | 7 | 63 | 7 | 27 |
| McGruff | 45 | 8 | 75 | 8 | 29 |
| Cookie | 38 | 9 | 60 | 8 | 21 |
| Total Reps | 493 | 78 | 630 | 77 | 269 |
2nd F – Coffee and Donuts on the tailgate!
NMS: My body is thrashed but my cup is full! Thanks again for those HIM’s who came and traveled the 20+ minutes to our little area for a good beat down. Particularly proud of the 8-9 who made it for the triple decker 4:30am run, 5:00am pull-ups, then the finale bootcamp. Special shout out to Big Rig for helping plan this, and happy to have your co-worker Pool Boy finally make it out! Been a transformative year for me, I really hope we all remember that feeling so we can spread this group to the men that need it. An honor to lead this morning. SYITG.
-State Farm
Nine movie fans were super happy to take part in another Die Hard morning at Heartbreak. We started with a review of Die Hard and Die Hard 2. That started with running up and down Heartbreak Ridge 8 times and doing a warm up exercise in between including Cherry Pickers, Ukrainian Soldiers, Imperial Walkers, Hillbilly’s, Merkins, Copperhead Squats, and Arm circles (each direction separately). With the stairs to the 9th floor blocked, we hit the ventilation shaft and Bear crawled up the hill and ran back down twice. We separated those with an ode to Die Hard 2 and some Bird Dogs and then Plank Bird Dogs.
The basic premise of the third Die Hard movie is solving riddles to stop a bomb. I had three riddles (two from the movie and one I made up) and Burpee Bombs planned if the riddles were not solved correctly.
First riddle was from the movie and involved a man going to St. Ives. It is a riddle hidden in a math problem distraction. Like John McLain, the Pax failed and did not have Zeus (Samuel Jackson) to find the simple solution. We did ten burpees to light the fuse and then went to the baseball field and split up on the bases. Home plate was the timer at ten burpees while each base also did burpees until relieved by the previous base. Roughly 40 burpees later, it was time for another riddle.
The second riddle involved the school name change 8 years ago (which the Pax got-Byrd) but did not connect it to the next location, the basketball courts. Another Burpee Bomb exploded. We partnered up and one partner did an exercise at the wall while the other ran to the opposite end and did ten burpees before coming back to switch. We rotated through exercises and 9,8,7,6,5 burpees until we finished. 45 burpees later and rounds of flutters, reverse crunches, LBCs, peoples chair with milkers, heals to heaven and jump squats and we had one more riddle from the movie.
“What has four legs and is always ready to travel?”. Lighthouse got the answer (An Elephant) so we went back to the flag and never got to 100 burpees. Old Handshake was sad: “More Burpees” he said. Instead we did some Plank Jacks, LBCs and SSH to end the morning.
The first of the non-Christmas themed Die Hard’s, Die Hard with a Vengeance is a great movie. None afterwards are worth a watch so I will need to wait until Christmas time for a Die Hard only Q. I think we can defeat Hans Gruber and his crew again. Heartbreak Ridge will be waiting for us, maybe with some snow next time.
Phase 2 of the triple decker CSAUP! After smashing a 2.5mile run at 4:30am, these 8 Swoldiers (including 2 tall freaks) paired up for some nasty morning wood around the pull-up bars. My hands/grip hurt and I can barely type. Worth it! Here’s what the Bermuda time travelers tackled…
Called time to get our tails back to the flag for the 1 year beat down party! Great grip and pull-up strength exhibited by these HIMs.
14 not 15 disc hucking studs whet the fields of No Roll and one left his sole in the turf. No seriously,
Snip ran right out of the bottom half of his cleats.
The THANG:
WARMERAMA:
– Mosey to the pitch and circle up
– 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
-Helicopters, DQs, Merkins, arm circles, jazzercise,
Mosey BTTF:
–
COT:
Counterama #15
Namerama
Announcerama
YHC took the PAX out in Prayer
Naked Moleskin:
Throwing around UFO makes me think a bit of supernatural things. I believe that we live not in a natural world with supernatural events but in a supernatural world suppressed. We see only what the light illuminates. As a Christian I reflect on these two passages:
John 8:12 I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.
Psalm 18:27-29 You rescue the humble, but you humiliate the proud. You light a lamp for me The LORD, my God, lights up my darkness. In your strength I can crush an army; with my God I can scale any wall.
I want to recognize two people that are facing challenges right now. The first is my Friend Maria. Maria has desmoplastic small round cell tumors a type of sarcoma that develops in the connective tissue of the body. She goes to NY today for testing in preparation for a future surgery to take place there. They will analyze the effectiveness of the chemotherapy she has undergone. Our prayer is that cancer has receded from her liver.
Second, is for my nephew Bollywood (Josiah Renes). Who spent his first night in accommodations provided by the US Military. My prayer is that he will grow in his faith and he will expand his limits.
Eight picklers with the paddles greeted YHC for the pickleball practice.
COP: Mosey to the court, ran around the court, and deadman hang x 10, helicopter x 10, SSH x 25.
YHC welcome a new FNG named Pepinillo (pickleball in Spanish) to F3RVA.
Oyster took us out.
18 F3 studs flooded The Alamo for what they didn’t know was in preparation for tomorrows CSAUP.
Slow mosey to get the blood pumping. Mission statement followed by SSH, Ukrainian soldier, Cherry pickers, LBCs, some wife stretches, merkins, mountain climbers.
COP #1: Quick mosey to the tennis courts. Took a page from a DTH Q known as the Dirty McDeuce
4 rounds, 3 exercises per round, 12 reps per exercise. After each round, bear crawls to center court and a trot back to the starting line.
Exercises were chain smokers, hand release merkins, LT. Dans
COP #2: The Old Hundred
Ran through the neighborhood to various cul de sacs and performed: 100 LBCs, 90 air presses, 80 SSHs, 70, Alabama prom dates, 60 double count flutter kicks, 50 jump squats, 40 merkins, 30 American hammers, 20 monkey humpers, 10 Navy Seal burpees.
Finished up with a merkin Ring of Fire. Time.
Count, names, announcements, COT
Always an honor leading you gents! Just shy of a 5k worth of running this morning.
CSAUP tomorrow for State Farms 1 year. Please come support!!!
4:30 5K
5:00 Pull up focused moring wood
5:30 Bermuda beatdown, coffee and donuts to close
6 Davillians including a newbie for 2nd workout, came out to help YHC celebrate 8 Years In The Gloom!
This how it went down
Warmup – Parking Lot Tracers
Mosey to the blacktop
COP (ALL IC) – SSH, DQ, Imperial Walkers, Copperhead Squats, LBC’s, Heels to Heaven, Scorpion Kicks, AST’s, Arm Circles
THANG
Mosey to the soccer field
Escalating & Deescalating Four Corners – 10 Merkins, 20 WWII Sit-Ups, 30 Squats, and 40 SSH’s
Mosey to the tennis courts
Triple Check – Donkey Kicks, People’s Chair, Bear Crawl/Crawl Bear on length of a tennis court
Mosey to the bus loop
Catch Me If You Can – 3 Burpees while partner runs backwards around the bus loop. Switch, Rinse, and Repeat
Mosey back to the SF
3 MOM – Merkin Ring of Fire and 1 minute of stretches
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Hard to believe YHC has been apart of F3 8 year now. A lot has changed. From 1 kid to now 3. Hardly being able to run a few miles to completed 3 Half Marathons. From Mechanicsville having just one workout to now 6! Thanks to all those that have push YHC to stick with it. Below is YHC’s first workout
https://backblasts.f3rva.org/2016/05/21/daville-extension-baseball/
ANNOUNCEMENTS
SPIT ON THAT!!
As the title indicates, twelve gloom seekers gathered and stared at each other, with only one asking if it was a hot potato. Everyone else seemed to know who had the Q. Jovial banter, then off we went for something similar to:
COP
The Thang
Saunter down to the end of the blacktop for Bleeder Sprints (a.k.a. Sex Panthers, thanks Mr. Rogers). 2x 50%, 2x 75%, 2x 90%, 2x Full Throttle.
Stay on the blacktop and partner up for more running on pavement. One partner runs to the end and back while the other does merkins, squats, LBCs. Repeato x3.
Slowsey to the parking lot for 11s. Bernie Sanders to the hill then up the hill. Derkins at the top and WWIIs at the other end.
Finished right on time.
Moleskin
Thanks to Kubota’s Westhoegean Weekly, YHC didn’t realize it had been so long since I took the Q. After an inquiry from Marv last night if YHC was going to Hoedown or Pickleball, YHC grabbed the Q. Funny, Marv was missing.
Plenty of mumblechatter this AM as counting was at a minimum. From internships to pump fakes on Q sign ups, we covered it all this AM.
Pleasure to lead fellas. Glad we never made it more than 100 yards from where we started.
¡Adiós Muchachos!
Announcements
Premature Acceleration got a late start, but it happened. 4 miles logged before the Big Farm Standard fitness test, and another epic beatdown from DTH. Not to mention the school of Rock. Great Saturday!
See you Tuesday at Bermuda Triangle for State Farm’s 1 year anniversary CSAUP!