4 brave Gents beat the heat to explore what the Goyne has to offer. No law enforcement had to be called for the random guy rifle carrying a sledge hanger through the neighborhood. Quick water break halfway through, then on to the plastic frisbee wanna be golf course. We made it back to the jungle gym for dips, pull ups, jerkins, and a quick mosey BTTF. 2.5 miles to start the morning off.
Category: Richmond, VA
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Cadence was a bit off this morning
A surprising # of PAX – 14 with Polly were present for a warm weather beatdown. Polly gets half credit as he was there with his FND on a shaded speed walk. The workout was theme for my dad who turned 85 today.
COP: 8 DQs, 5 cherry pickers, 8 helicopters, 5 merkins, 8 and 5 or so of MCs, ACs, FMs. The whole cadence was a mess because I usually count 10, 15 or 20 and Pigskin was loudly counting in another language, and I am like “where are we”. I should have added Blue Moon’s favorite SSHs.
Mosey around school to tennis courts stopping for 5 burpees at a time. 8 sets of these and everyone finally arrived ready to go.
Modified Dora: 85 Diamond Merkins, 150 jump squats, 250 LBCs. There was shaded side to the tennis courts which was oh so nice. Mosey around school.
Oh crud someone has the field in front of the school. off to football field. 3 sets of dips and step ups. 20 and 10 then 30 and 8 and finally 35 and 5. Mosey to home base.
Triple check with wall sits, heels to heaven and run around parking lot. Offshore was running away from something as he was a lot faster than the rest of us. Off to comfy playground area.
Mary with ab exercises. I learned about JLos and no one repeated. Finished with prayer and some needed hydration.
Prayers for Offshore’s dad who fell and has a fracture in his neck. Praise for my father n law’s attitude toward his cancer. Firehouse Subs lunch at Innsbrook this Tuesday. Stay cool.
Thanks for letting me lead and giving me feedback on my off cadence this morning.
Fireman Ed
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Brunch for 6
Six dummies searching for extra heat and sweat had some running fun before Gridiron. Chum and Jville did 7.5 (!) and joined Gridiron a bit late while the rest of us did 3. Good to have Offshore join us and not complain because we were too slow for him.
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F3 Saves Lives
A small band of firework-weary HIM’s gathered at Dogpile to shake off the holiday. YHC was surprised to see the Q sheet empty yesterday, so stepped up in honor of our Summer Tour. Here’s what the creepy doll watching from the ancient beater suburban witnessed:
The THANG:
WARMERAMA PART 1:
- Mosey to the grass circle and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
WARMERAMA PART 2:
- Mosey over to the Carillon Field
- Like up on the end for FIFTIES
- RUN (not mosey) to the other end where exercise called – first to complete x50 calls DONE and the PAX run back to other end where next exercise called
- x50 Merkins
- x50 Monkey Humpers
- x50 LBC’s
- x50 SSH’s
- x50 Leg Lifts
- x50 Arm Circles
Twenty Minutes of Warm-Up? Yeah, we’re warm.
COP #1:
- Mosey to the AMPHITHEATER
- Descend steps in Crab Walk completing x3 Dips on each step
- At the bottom circle up for PLANKORAMA to review the F3 Mission/Credo/CP’s
- Ascend steps with x3 Box Jumps on each step then x3 Imperial Walkers (2-ct) on each step
COP #2:
- Mosey to the RUSTY CAGE
- x3 Rounds with x5 reps of each exercise: Pullups, Jerkins, Parallel Bar Dips
COP #3:
- Mosey down to the bottom of the PIPE LOOP
- Divide PAX into two teams, one runs the loop, while the other stays for reps
- Round 1 – Am.Ham’s
- Round 2 – Flutters
- Round 3 – WWII’s
COP #4:
- Mosey down Pump Rd to the bottom of the grassy HILL
- Variable movement up to the small brick building – Bernie, Bear, Slowsey …PAX begin to melt into ground st this point…
Mosey BTTF:
- 3 min of deep breathing and stretching
COT:
- Counterama # 5
- Namerama
- Announcerama (see Below)
- FLATTY took the PAX out in Prayer
NMS: Upon completion of this brutal little sweatfest someone commented “we haven’t had a beatdown like that here in a long time” to which Bootleg said “you mean since last week?” And then Bootleg regaled us on Bodos’ ninja warrior badassery, and we all agreed that Bodos is the most awesome combination of graceful joy and formidable competitor we’ve all ever encountered. The story of his recent cloth-lining accident was also retold, and after Flatty told us all the terrible ways that kind of injury causes certain death, YHC had the epiphany that it was probably Bodos dedication to remaining physically fit (likely the most fit pastor in all of RVA) that saved his life. Thanks to F3, his strong neck muscles saved his life! So, here’s the lesson on PREPAREDNESS for all of us directly from the Q Source – we must maintain the daily disciplines to get ready for the expected, and be ready for the unexpected. Yours AYE! ~DTH
Announcements (SEE SLACK!)
- ONGOING – Summer Tour, Dry July
- Mon – Alamo Heist 2 year anniversary
- Tue AM – Homerun Derby instead of NoToll
- Tue PM – SOJ 2nd F at Snuff’s pool
- Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
- Fri – RAMM Amateur Bike Ride
- 7/13 – Poolboy VQ at The Iron Bridge
- 7/14 – OTB Swimming Pool Bootcamp
- 7/17 – Woodsman VQ at The Crossing
- 8/3 – Homegrown Half
- 8/6 – Ultimate Tournament at NoToll
- 8/11 – F3 Family Float on the James
- 8/28 – New AO at Mosely Elem
- 9/28 – 10 Year Anniv (multiple events)
- 10/25-27 – F3 Family Camping
- 11/2 – F3 Daddy Daughter Dance
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Satan’s Hill Sauna
8 grown-boys got after it this morning!
Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, gave the F3 mission and got into it…SSH’s, Cherry Pickers, Leg Stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.
The THANG – Build a Beast starting at the bottom of the hill. Marker 1, 2 and 3 were evenly spaced and ran the length of Satan’s Hill.
Round 1
- Run to Marker #1 (6 WW2’s) and run back to the starting point.
- Run to Marker #1 (6 WW2’s), run to Marker #2 (6 WW2’s), run back to Marker #1 (6 WW2’s) and run back to the starting point.
- Run to Marker #1 (6 WW2’s), run to Marker #2 (6 WW2’s), run to Marker #3 (6WW2’s), run back to Marker #2 (6 WW2’s), run back to Marker #1 (6 WW2’s) and run back to the starting point.
Round 2
- Run to Marker #1 (6 WW2’s, 6 Squats) and run back to the starting point.
- Run to Marker #1 (6 WW2’s, 6 Squats), run to Marker #2 (6 WW2’s, 6 Squats), run back to Marker #1 (6 WW2’s, 6 Squats) and run back to the starting point.
- Run to Marker #1 (6 WW2’s, 6 Squats), run to Marker #2 (6 WW2’s, 6 Squats), run to Marker #3 (6WW2’s, 6 Squats), run back to Marker #2 (6 WW2’s, 6 Squats), run back to Marker #1 (6 WW2’s, 6 Squats) and run back to the starting point.
Round 3
- Run to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins) and run back to the starting point.
- Run to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins), run to Marker #2 (6 WW2’s, 6 Squats, 6 Merkins), run back to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins) and run back to the starting point.
- Run to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins), run to Marker #2 (6 WW2’s, 6 Squats, 6 Merkins), run to Marker #3 (6WW2’s, 6 Squats, 6 Merkins), run back to Marker #2 (6 WW2’s, 6 Squats, 6 Merkins), run back to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins) and run back to the starting point.
‘Twas a tough morning to pull it off but the Beasts were successfully built! Took a slow mosey over towards the parking lot to grab some cinderblocks and partnered up.
Round 1
- Partner #1 – Walked the length of the parking lot while curling the cinderblock.
- Partner #2 – Jerkins
Round 2
- Partner #1 – Walked the length of the parking lot while carrying the cinderblock overhead.
- Partner #2 – Toe Taps on the curb
Round 3
- Partner #1 – Walked the length of the parking lot while using the Farmer’s Carry for the cinderblock.
- Partner #2 – Incline Merkins on the curb.
Broga
The PAX took a much-needed breath and Mudslide led some Broga to wrap it up.
Announcements
- Monday, July 8 – Heist’s 2-year Q at The Alamo
- Tuesday, July 9 – HR Derby at No Toll
- Tuesday, August 6 – Ultimate Frisbee Tournament at No Toll
- Pool Boy – Starting up some pool workouts! Hit him up for details.
Prayer Requests/WINS
- WIN – Button was able to get a workout in while he was in town.
- WIN – The PAX had all of their fingers and toes accounted for after July 4th!
- PRAYER – Button’s friend passed away. Prayers for strength/hope for the Rosenburg family.
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1776 – Hampton Roads beatdown
16 men gathered for the 4th of July in Chesapeake City Park a Piglet beatdown.
A quick COP/Warmarama and the festivities commenced. Get in groups of 3 (with one group of 4) and complete the necessary exercises:
R1 – 200 Merkins
R2 – 200 Block Curls
R3 Block Shoulder Press
R4 Run 1/4 mile to the Skate Park and complete 200 Flutter Kicks 4-Count (Upchuck-style) and run 1/4 mile back
R5 200 Squats
R6 Run 1/4 mile to the stage and complete 200 WWII’s and run 1/4 mile back
R7 200 Jump Ropes
R8 run 300 yards over to the Basketball court and complete 200 Dips and run 300 yards back
R9 run 1/4 mile to the playground and do 100 Pull Ups and run 1/4 mile back
R10 complete 76 Burpess.
COT – Prayers for Free Fall for going into his 8th round of IVF with his M. Prayers for another Pax member who wasn’t there about Cancer treatments. Thanks we were given to some of the Pax members who have recently had good news/outcomes from prayer concerns.
NMS – YHC doesn’t travel much, and when YHC does its rarely to a place with F3. This was my second time posting in Hampton Roads and I’ve enjoyed both beatdowns. The 1776 is tough, thankfully we completed it in groups or else we’d likely still be doing it…
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100% Suck
Against better judgement, YHC brought back a route from a few months ago that was pretty awful even in cool temps. Here’s where:
The Route
- R on Pump
- R on Ridgefield
- R on Raintree
- R on Cherrywood
- L on Cedarbluff
- L on Waltham
- Bear R to stay on Waltham
- Continue on Clearwood
- L on Gayton
- L on Gayton again
- R on Raintree
- L on Maremont or Falconbridge/Hickoryridge and back to the Shovel Flag
Numberama, Nameorama, COT
MOLESKIN
That route in 100% humidity 100% sucks. That is all. Next time Gypsy can have it.
ANNOUNCEMENTS
- Prayers for Lab Rat’s daughter’s boyfriend
- Westhoe lunch on Tuesday
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Perpetual Improvement
Eight runners and an unknown number of bikers got an early start to a hot day. East bound and down is how we went.
Phonics took us out.
Announcement: Next Friday (7/12), we will have the annual amateur RAMM gears. Dust off those banana seats, add the tassels to the handlebars, and get your baseball cards in the spokes! All types of bikes. All types of people. All types of fun!
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Today in History July 5th
- 1996 World’s first live cloned mammal is born Dolly the Sheep, a domestic sheep was cloned using cells from an adult sheep by a team led by Ian Wilmut, Keith Campbell at the Roslin Institute. While her birth was considered to be a success for cloning science, she did not live very long – scientists had predicted that she would live for about 12 years, but she died just a few months short of her 7th birthday.
- 1995 Armenian Constitution is adopted. A nation-wide referendum led to the approval and adoption of Armenia’s constitution. The country had gained its independence after the dissolution of the Soviet Union in 1991.
- 1975 Cape Verde gains independence from Portugal. The Island country had come under Portuguese colonial control in the late 15th century.
- 1973 Coup in Rwanda; Then Army Chief of Staff, Juvénal Habyarimana, staged a coup and overthrew the President, Grégoire Kayibanda. Habyarimana then held the post of president for 20 years.
- 1811 Venezuela declares independence from Spain. Under the leadership of Francisco de Miranda, Venezuela declared its independence from Spain. This started the Venezuelan War of Independence. The country gained independence 10 years later in 1821.
One Man showed up this morning for a time of prayer and self reflection.
We started with some, Last Call Approved, Broga stretching.
Fast paced Mosey to the river & trails with continuous prayer, arm circles, squats and LBC’s along the way.
Faster paced Mosey back to the Flag to make an hour long run.
70* and Sunny with lots of Mumble Chatter.
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La Plage du Exercise
Three animaux dangereux launched at The Clinic in the wee hours of the mountain morning, lakeside. Conditions were sunny and 70. According to the fisherman ALREADY out at water’s edge, the following might have happened:
Mosey from 201 Rue Noblemaire to La Plage de Talloires. Circle up. Explain F3 to the FNG.
COP:
SSHs x50.
Dead Man Hang, moving into a little Broga.
Hand Release Merkins x15.
WWIIs x10.
Flutter Kicks x20 (4 count).
Imperial Walkers x10.
Hillbillies x10.Mosey to the Water’s Edge for Touch a Tree. Said exercise was explained. One time. No questions. Perfectly executed*.
Round of 4: HRMs, Flutter Kicks.
Round of 6: WWIIs, Monkey humpers
Round of 8: Carolina Dry Docks, Jack Webb* Jackie touched every 3rd tree. YHC assumes the distances between trees were not sufficient, so touching every 3rd tree extended each round. Push yourself, don’t hurt yourself.
Mosey to the dock. Line up for curb crawls. 1 merkin after the first round, then 2, and so forth up to 5, then back down to 1.
Mosey to the small grass field for Elevens. Merkins and WWIIs.
COT: Numbers, names, and YHC took us out.
Close out with a jump in the lake to cool off.
NMS: Spider Runners will remember Jackie who joined us during an UpChuck Q up and down the UR hills some time ago. She’s a stud, to say the least (Wisconsin state champ and headed to run D3 cross-country at Smith College in the fall). She convinced her twin brother, Bobby, to join us. Bobby played high school football for one of the worst programs in the country (0-40 something?) as a kicker (not much work to be done). He’s a committed political activist with a decidedly left wing lean. The PAX considered “Milton Friedman” before ultimately settling on Super Duper Mansplaining, suggested by Jackie, and hereafter authorized to be abbreviated to Mansplaining. Like a man, he owned it. Good dude.
Welcome to our FNG, Mansplaining.
** Note that the DNQ refers to “Does Not Qualify” as YHC has done his one Down Range post on this vacation.
