3 fine looking gents left the fart sack early to limber up prior to the impending Fireman Ed beatdown. A variety of areas were emphasized including shoulders, hammys, hips. Shorter shavasana was chastised by the Pax, note to self. Great work fellas, thank you for the conversation and commitment to stretch with me after my week hiatus.
Category: Richmond, VA
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I thought this was a boot camp.
3 men of F3 ready for some long moseys with a little boot camp thrown in. Let’s gooo!!
1 Mile Mosey
Warmarama:
SSH, Helicopters, Arm Circles, Imperials Walkers, Merkins, LBC.The Thang:
Cross the Bridge – 10 Squats every light pole.
Cross the Bridge back – 10 Ukranian Solders every light pole.Long Mosey to the Amphitheater.
Escalating Merkins to the top. 1 – 18.BTTF
Numberama, Namerama
Announcements (See Slack)
YHC took us out. (Prayers for Fudd’s sister).Almost 3 miles. Great to have Limey (downrange from Charlotte) who is in town for work. We were about .5 miles into our Long Mosey when he found us. Amazing since many of us who have run late have not always been so lucky. Limey is planning on posting at Mary tomorrow, so be on the lookout.
Lots of announcements from new AOs, the Tour, and a CSAUP might be in the works. Let’s Go!!!
Oyster
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doors
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.
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five alive
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 WW23rd round repeato
with just a run
Boat canoes
Announcements, Numbers, Names -
Trashy
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.
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Modify with Good Form
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!
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Work the Body
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!
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He’s got Wilfred Brimley Thighs
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.
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The Cindy’s have arrived!
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.
- Warm-up
- Curb Work, Stretches
- Ukrainian Soldiers
- Okay we’re warm!
- COP 1
- Triple Check
- Dips
- Pullups
- 200m run
- Mosy with squats in between
- COP 2
- Triple Check
- Shoulder raises
- 1-legged Cindy Squats
- Run/Bernie up Quad Hill
- COP 3
- Double Check
- Swings
- Merkin/Plank Jack / Bearcrawl combo
- Finisher
- Big Rig led out with 5 minutes of Mary
- Names, Numbers, Announcments
- Prayers for Big Rig M job, and YHC M new group
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
- Warm-up
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What Gets Celebrated Gets Repeated
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.