One man ran solo in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the able-bodied hotel employee parking in the handicap space, the following might have happened.
Ran the 4.5 mile loop. No stops. BTTVSF. Number, name, and YHC took himself out.
Announcements: Drop YHC a line if you are interested in leading a 3rd F. F3RVA has precisely 2 regular 3rd F’s that YHC is aware of…would love to have an energetic person take on The Bridge. It’s always a crowd pleaser.
8 sleep challenged men posted extra early this morning hoping for a bowl of warm Gumbo to heat their soul. One brought a side of foreskin to the party. The rest, just mumblechatter and flatulence. This is what we did, more or less:
Mosey to the breezy front bricks of the church for COP – all semblance of cadence was lost as Last Call brought the Lounge vibe to the party. Nonetheless, we attempted to warm-up…FAIL.
THANG:
Mosey to the back parking lot for a compounding 4-corners:
Back to corner 1 for some deadman hang, shoulder taps and homage to wives of Wilson and Fudd.
Proper DORA – partner up on the church steps and complete “25” proper DORA exercises including 1 HRM, 2 Squats and 3 WWIIs while partner runs to dumpsters, does 2 burpees and returns. Thanks to Senor Frog, we completed only 3 rounds of running…#newmath.
Mosey around the darkside of the church, paying our speedbumb/burpee tolls, and back to the cars for some KB fun.
THE SUCK:
2 groups of4. Each group has 1 KB. Exercises are: KB Swings, Squat Jumps, Freddie Mercuries, and a runner for the timer around the parking lot. Complete 2 rounds so each group could get a turn with the 35LB KB.
KB Circle Jerk:
In a circle with KBs at the mid-way points, 2 PAX with KBs complete 5 sit and press then pass KBs to the left. All PAX w/o KBs do American Hammers. Complete after each person does sit and press with both KBs.
Round 2 – do 10 2-ct flutters while holding KBs above your head, pass to left. Non-KB pax do LBCs
Round 3 – do 5 squat and press and pass left, non-KB Pax do Imperial Squat Walkers
TIME – Numbers, Names, Announcements and Prayers.
Announcements:
Prayers:
NMS:
Damn it was cold this morning and that wind cut right through all layers – but maybe not EFH’s foreskin. Great to be back in the gloom after a week off with Spring Break but I wish the temps were different. Looks like the temperature roller coaster continues for another week so plan accordingly.
Be good. Do good. Have a good day!
No More Gumbo For You!
On YHC’s 38th birthday, there was a return of winter to RVA as temperatures hovered around 30. Despite this, we had a strong crew to start the day. We rucked to Bon Iron and got to work. rucks held overhead doing laps around the playground while cycling 38 squats, 38 single-count lunges, and 38 step-ups. From there, we cut over to Logan and Burrough and kept it moving, with DTH making his appearance fashionably late as we ended back at Einstein’s. Discussion of the Mexican Fisherman parable was woven throughout the workout and carried into Coffeerama, a reminder to be intentional about what we’re building and not just grind endlessly without purpose. Grateful for another year and this crew.
Announcements:
Richmond Kickers this Saturday at 6,
Off the Books Ruck on March 29,
GrowRuck on September 25.
no big herm. Nancy MIA.
Doors and Track.
Pigskin is a menace. He thinks he is slow so wants to leave early. I tell him left on Pump. When the group leaves, Gaudi and I see what looks to be him going left on John Rolfe. Not totally sure, I sprint to catch up. Thankfully it is him and now I am exhausted. The group thankfully follows and we go right onto Pump and get to my intended destination, the North Gayton Baptist Church, the long way.
Somehow, Pigskin is behind us again so we do WW2 until he arrives. “I thought it was on the left?” he jokes. We then do Heals to heaven and reverse crunches before some arm circles and helicopters. Then we do a triple check where the timing runs the horseshoe parking lot and the partners to HRM and Jump Squats. When done, we head back home with a detour through Short Pump Park with instructions to do 5 burpees before the path to the woods.
While half way through the woods, I circle back for Pigskin. I have no idea where he is. Thinking he went home a shorter way, I head back to the flag. Then here comes Lighthouse, Banjo and Mr. Rogers headed back for the six. “Have you seen Pigskin?” I ask and they say “No” and they head further back for him. Eventually they give up and meet the rest of the group at the flag. Where is Pigskin? He is running the bus loop with Gypsy, who headed back with Pigskin via Three Chopt.
Did Pigskin do his 5 burpees? Of course not, so we all did 5 burpees (including him) as penalty. He’s a menace to society. But thankfully he is an F3 menace. 3.1 miles total and we did not lose Pigskin. Another successful Wednesday!
Machismo had a last minute early morning concrete pour, so YHC took the Q. YHC and 2 brave souls enjoyed all that Bon Iron had to offer.
Mosey to the bus loop and warm-up: SSH (16 count, to celebrate my 16th anniversary); the perfect exercise; Merkins; ISW; Ukrainian Soldiers; WW2.
Workout 1: Mosey to the far field for a set of 11’s (Merkins & WW2), caveat was to count them out in Spanish.
Workout 2: Mosey to the playground, Abbreviated DORA (50 squats, 100 Freddie Mercury, 150 Monkey Humpers), while the other took a lap around the track.
Workout 3: Took a mosey lap around the track, to set up for a Triple Check (Plank; SSH; run to fence and back)
Workout 4: Head on over to the Bon Wall. Start with a 30 count peoples chair, bear crawl up hill and crawl bear down, 20 count Muhamad Ali’s with a crawl up and down the hill; 20 count hoe down’s with a crawl up and down the hill. Repeat 2 more times.
As we make our way to the parking lot, 10 broad-jump burpees, followed by 10 lunges, and a sprint to the Marquee Sign. A good push to finish off.
Numbers, Names, Announcements and Prayers.
Coffeerama provided by Machine Head at Polk House, which always has some good discussion and fellowship
It might have been 70 and sunny somewhere at 5:30 AM on this St. Patrick’s Day, but as the 3 runners and 3 ruckers stepped out of their cars at Atlee High School, the wind brought back that familiar feel of winter.
The 3 runners ran the farmhouse loop for 4.3 miles. The ruckers walked around the campus and possibly other locations.
COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.
NMS:
As the runners took off, no ruckers had made it to the AO yet. Off to the distance, one rucker was observed driving in. As the runners returned, two others had joined him in the ruck. The runners talked about everything from yesterday’s weather to retirement. We were just all thankful that we made it through yesterday’s forecast safely.
Gotta Run!
Phonics
They say the fallacy with communication is the assumption it has actually taken place. This statement was in full display given how some chose to follow the direction of the maps versus reading the note in the pre-blast requesting the opposite direction.
Alas, YHC has learned a valuable lesson here….
Saab abides
A dedicated dozen, of the bakers variety, fought their way through debris from last night’s storm to post at HBR. We did:
COP: SSH, Don Qs, Helicopters, Ukrainian soldiers, Merkins, LBCs, Scorpion kicks. Mosey down to the end of the track for 2 rounds of 25 PLTs. Then over to the football field for a Beast: Merkins, WWIIs, Squats, HRMs, Jump Squats, Crunchy frogs.
Over to the Jerkin Gym only for the PAX to say it was too soggy. Instead over to benches for 3 rounds of: 30 Benchkicks, 15 Derkins. Mosey back to the parking lot. 2 rounds of sprints across the lot and back. Back to the Flag for 2 min of Mary then YHC took us out.
NMS: Several PAX posted even though they were without power this morning, way to wake up in the Gloom. Lots of whining about getting wet on the football field. Then everyone was treated with a wet ass stuck to the frosty benches on the benchkicks.
Pinto showed his dedication by waking his M up to cut up a tree that fell just so he could get to HBR this morning. Knowing his record with chainsaws that is impressive.
A smooth bakers dozen of SOJ finest leprechauns embraced the cooler temps for a joyous St Pattys Day Beatdown. Here is how things went down in our search for the elusive pot of gold.
Mosey to the large parking lot paying the toll along the way 20 dips and 20 incline merkins at the bridge. Continue the mosey with eventful mumble chatter persisting along the way.
Circle up for introductions and salutations. Rule of the day for anyone not wearing green, a burpee is required following each exercise. Warmarama included the following: SSH’s, DQ’s, Helis, Jazzercise (with toe taps), Merkins, LBC’s, DeadBugs, a bit of Broga. Burpees were appropriately allocated along the way.
The Thang:
Wosey to the corner for 4 Corners, Lady of the Night Style: 10 HR Merkins, 20 WWII’s, 30 2-count Shoulder Taps, 40 Monkey Humpers. Brocode style.
Brief Wosey to the drive aisle for 11’s. Lunge across the road for 10 American Hammers, Bear Crawl Back for 1 merkin. Repeato.
Wosey to the Gate for a quick triple check. Timer runs to the water tower and back, LT. Danny’s and Monkey Humpers. 1 round completed for time.
BTTF for 1 burpee as time was called.
Numbers, Names, Announcements and Prayers. Oyster looking for Breaking Bread volunteer for Sunday March 29th. Good time and great way to include your family in this awesome cause. Sweet talk a few Kotters and missed faces into emerging from their winter stables to embrace the gloom.
YHC took us out followed by coffee (thank you Snuff) and appropriate Irish beverages provided for celebration by the Pax.
NMS: Good to get back on the Q sheet after a long hiatus. Typically St. Pattys is a good start to the spring like temps, however seems like the 4th winter is still upon us. Good to see some new faces out and coffee is always enjoyed. Green is not a popular color for F3RVA clan so burpees were properly distributed instead of pinching. Always a fun time at the top of the morning. Thank you boys for the opportunity to lead.