6 slicing and dicing beasts took over the courts at Batteau on this beautiful Monday morning!! Let’s Go!!!
Warmarama: Just get it over the net.
The Thang:
Several games were played. Some doubles and singles.
Big News: Pickleball Tournament will be August 17th.
Sign up: 2nd F3RVA Pickleball Tournament Participation Sheet – Google Sheets
63 HIM showed up for the 7th Annual Patriot Games.
Warmarama: drink some water
The Thang:
1776 Yard Run (1.01Mile)
100 Merkins
100 LBC
100 Moroccan Night Clubs (They do these on 1 leg)
100 Pullups
100 Squats
100 Mountain Climbers
100 Plank Jacks
100 Lunges
100 Overhead Claps
100 Dips
100 Leg Scissors (Flutter Kicks is a better term)
100 Step ups
100 American Hammers
100 Shoulder Touches
100 High Knees
100 SSH
100 Yard Bear Crawl
76 Burpees
NMS: It was great to be down in Fla and attend my 1st Down Range CSAUP. This was Completely Stupid and Utterly Pointless. 63 HIMS showing up knowing what they were getting into… Awesome!! and 2 FNG’s.
1.5 hours to complete. There was an option to split with a partner, YHC did not see anyone split, everyone was all in. It was a great motivator.
Oyster
Today’s workout was a real gasser, probably needed after all the junk food and beer consumed over the extended July 4th celebration. The workout details will follow, but first, a big thank you to all the High Impact Men (HIMs) among us. Many individuals come to mind, but you know who you are, so I won’t mention names. Seeing you grind both in and out of the gloom gives the Pax that extra boost to be better individuals, husbands, and fathers. I know I am a better man today than I was two years ago, thanks to the leaders we have within the Pax.
Nothing brings me more joy than helping to grow and introduce more guys to F3. To quote Rosie, “F3 is ours to give away.” The joy is even greater when men you invite stick with it and transform themselves (see Purple Rain and Futon). The magic happens when these guys bring other new guys (Futon/Walkie Talkie –> Yeehaw –> Crabgrass) or (Purple Rain –> Fergie).
To wrap this up, a few lessons learned/takeaways through two years of F3.
Ok – back to the workout.
Watch hit 5:29 a.m….waiting on my FNG to show up…car coming…mosey to car…nope just Tzatziki. We pick him up and slow mosey to the intersection of Port Savage/Endstone trail. Warmorama designed to honor the guys at my first boot camp two years ago led by Nancy Lopez.
SSH (because you always start this way)
Nancy Lopez – Jazzercize
Body Karate – Dong Quijotes (been awhile man)
Boberry – Collared pickers
Rosetta – Reach up, left, right (snickers about where was he)
Merkins (just because)
McGruff – Downward Dog/Updog.
Start the workout with a punch in the mouth by moseying to the bottom of endstone for Jacob’s ladder. 5 dollies at bottom of hill each time. Ran up hill 7x, with ascending merkins (up to 7). I got to chase a dueling State Farm and Wildcat, who literally SPRINTED up the hill the first round.
Sweat pouring. 20 second OC countdown. Triple Check the other way up endstone trail. Runner goes three mailboxes deep and does 2 burpees. Other guys do jump squats (or regular squats) and LBCs/WWIIs.
Mosey walk back towards the flag. Enter the thunder dome (tennis courts) for four corners (prostutute style). 10 Merkins/20 SSH/30 Monkey Humpers/40 squats.
Ice cold water served to the Pax.
Numbers/Names.
Speech:
Doing this is tough, but it nothing worth doing in life is easy. Ask any top athlete or business leader. I think back to overcoming challenges in my personal life, career, and even relationships. We all face these types of challenges…some more than others. But in the end pushing through is worth it.
Out here – we prove something each morning. We prove we can drag our asses out of bed when not many other men do, put in work, and do it all over again. We do it because stuff like this hardens us and sets us up for the challenges ahead. After all, to quote Mr Hardywood: Transformation does not happen in the comfortable middle, it only takes place at the hard edges.
So – I thank each and every one of you for pushing me and making me stronger. I hope I am doing the same for you.
Wildcat took us out in prayers.
Special shoutout to Fudd, StateFarm and OC for making the trip!
1 intrepid travelers from various parts of RVA and 1 DR PAX from Houston met at 5:30 for this weeks River Run. YHC wanted to stay true to the name of the AO and to hit Twin Team so the route was a down and up that hit both. Miles ranged from 4-5 miles with modifications. Can neither the confirm nor deny the accuracy of public footpaths and parks used in the making of this route. Great to see everyone this morning. Nice run in the swampy conditions. HR derby at NoToll tomorrow. Meet at Robious baseball field.
1st F3RVA Pickleball Tournament was a huge success. 29 of the best Pickleball players in RVA gathered for the 1st F3 RVA Pickleball Tournament.
Champion: Team Tapering, Lockjaw and DaVinci and 2nd Place: Breakn’ Ankles, Splinter and Primetime.
If you want to challenge the champs, please come to 2nd F3RVA Pickleball Tournament.
We will play doubles.
Part 3 and the final part….12 brave souls including 1 FNG(welcome Big Sky to the group) braved a Mudslide AO on a humid morning. There steers a lot of people out at the park this morning, everyone getting in their walks or whatever they need to before the heat cranked up. The goal today, trained hard yet be in areas that we are out of the direct sun. I have to say, I pulled it off pretty well.
A little mosey to the basketball court for a WARMARAMMA (SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, and a little stretch). After that time to take off for the first spot over by the concession stand near the ball fields for a triple check
First triple check….. Run down the steps, back up the hill with wall sits and tricep dips to start out. A good warm up to start out. Once completed, over to the grassy area by the dog park. A 2 part workout: the first part was bear crawls to the little house, 10 SSHs, then gorilla to the sign, switch up the direction. When everyone completed, back down again for a 2 part sprint(going 25 then 50% up to the end). Once finished, time to mosey
Three idea was to use the tennis courts yet they were in use, held up nearby, did a little Bernie to the stop sign, then turn around decided the best part was too head down by the far side where shade and the sun was not fully above the tree line yet. Decided to go to a classic….DORA. 100 Merkins, 200 squats, 300 flutters the shirts of Hermie, Leches and yours truly came off. Once completed, to the woods for a mini Dora (25 pull ups, 50 2-count mountain climbers, 75 calf raises). Once finished there, had a little time left so to the hill near the flag for a 10 and 2(10 lunges, 2 burpees to the top). Our last thing was to let Rubble get a head start, then we chased him up the hill. That was it, it was time to conclude everything
Numbers, names and prayer led by YHC to close it out. See Slack a lot going on over the next couple of months see something you want to try out, go for it. Done for today, see you next time
Part 2 of 3….I have multiple people I subscribe to via YouTube for stretches or routines to help loosen, feel better get the body in a much better position. This morning, a 13 minutes routine cat/cow, threading the needle, up and down dogs, lizard and side splits to highlight what I did to get ready. Put the yoga mat away, get ready for the final and main part
It was just the two of us this morning(House Party and myself) doing the morning wood around Rock and Roll this morning. House Party was moving along, I arrived a little before 6am, waited 5 minutes see if anyone else would arrive, then took off. A short session of 2 miles in 30 minutes, came back put the ruck away, grabbed the yoga mat to get ready for a stretch
Six dudes showed up to Atlee High School for a morning that was at least 70 degrees and was definitely sunny. After the determination was made that we were doing a bootcamp, YHC grabbed the Q and off we went.
COP
All IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, LBCs, Freddie Mercuries, Heels-To-Heaven, Hello Dolly’s, Roselia’s, APD
The Thang
Tabata
Mosey to basketball court
2 rotating rounds – running around the courts is the timer (Pull-ups, WW2s, rows with 25 lbs. weight, curls with 20 lbs. weight, triceps extension with 20 lbs. weight)
Mosey to VSF for Mary
All IC (Windshield wipers, Freddie Mercuries, LBCs, 6 inches with countdown from 30)
COT – Numberarama, Name-O-Rama, Announcements, Helix took us out
NMS
Today’s beatdown was much different than last weeks with little much less milage. Tabata and the weights added something a little different.
Those with or close to respect remember many commercials and other things from the 80s.
During the 2nd F at Local Cup, we were discussing past video games. YHC brought up “Combat” which was the free game when you bought the Atari 2600 console. Opus had already left and those remaining had never heard of the game. Combat was a classic Atari game, but if you are familiar with it, it is understandable why it has been forgotten. The game was so frustrating. You were flying a plane and shooting a laser. The laser would go off the right of the screen and then appear on the other side and blow up your plane. It did have other games but that is what I remember.
It was an honor to lead such a great group of men today.
Announcements
This Friday, July 12 – RAMM Gears – The annual Amateur Bike Ride – You do not need a $7,000 bike to join us for this. In fact, all of the bikes put together will come close to that total. So grab a helmet and your bike or your neighbor’s bike, kid’s bike, whatever, and get out to Mary on Friday at 5:30 AM.
Prayers to Labrat’s daughter’s boyfriend.
Gotta Run!
Phonics
If you decide to Q at Iron Bridge, you gotta bring your A game. The Bermuda Boys push themselves and are always up for some challenging exercises. With that in mind, here is a brief summary of today’s workout for your viewing pleasure:
Mosey to the basketball court for Warm-Up:
Side Straddle Hops, Ukranian Soldiers, Suzanne Somers, Mummy Kicks, West Virginia Prom Dates, might have missed a couple.
On the baseline: Mario Jumps, Karaoke, Butt Kicks, Knee Pulls
Exercise One: Variable Exercises along the length of the basketball courts:
Lt. Hillbillies, Murder Gorillas, Jumping Herpees, Flying Monkey Humpers, WWII Crawlbears, Polar Bears, No Cheat Broad Jumps, Crabwalk with Crabcakes.
Mosey to the Playground for Exercise Two: Muscleman Circuit
10 pull ups, 25 Incline Merkins, 50 dips, 100 pickle pounders in elbow plank
Mosey back towards the flag for Exercise Three; Triple Check
-Curls with Cindy, Squats with Cindy, runner goes across the field to the big tree and back
Exercise 4: Ab Enhancer:
25 WWII’s, 50 Pole Smokers, 75 flutter kicks, 100 American Hammers
Exercise 5: 7’s
-included Bobby Hurley’s and Chuck Norris Merkins
Bear Crawl up the hill, Crabwalk down
Back the flag for Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Excellent job by the PAX in some extremely tough conditions! These guys were really pushing themselves this morning. Mumblechatter seemed to die down as the workout progressed, but we still got Hardywood storytelling about a youth retreat. Also, Florence came through with the “We do this in the barn all the time” line during Flying Monkey Humpers – classic. But the best part of the workout was Pool Boy’s testimony during COT. As always, it was an honor to lead.
SYITG