Why 11 pax you ask…because it’s one more.
Biggest takeaway was TYA’s apparent hobby of identifying obscure patterns in society…such as identifying a relationship between degrees of prejudice and penis size.
YHC is still not clear which comes first….
Saab abides
RAMM Routes
6.1 mile route
5 mile route
4 mile route
Nine men armed with noble purpose gathered before the dawn on Pi Day (3.14) under the gaze of Richmond’s finest. Temperatures were 70 and sunny. According to Officer Levine’s police report, the following might have happened:
Mosey to the intersection of the park entrance road and the other park road for the COP.
75 SSHs
Dead Man Hang
Fudd’s Partner
Wilson’s Wife
Pigeon right / left
Inverted Scorpion Kicks
Imperial Walkers
Flutter kicks
Reverse Crunches
Rosalita’s
Do Not Mosey
Touch-a-tree…rounds of 10, 8, 6, 4 (and maybe a mini round of 2), then the actual round of 2.
Exercises were WWIIs and squats (10/8), then flutter kicks and Carolina Dry Docks (6/4, and mini-round of 2), and then burpees and burpees (round of 2). Congrats to Senor Frog for running all the way to Short Pump and back on the round of 2.
Mosey to the Carillon.
Triple check. Three different guys on each team.
Man 1: Run to steps, bear crawl up the right side, cross in front of the Carillon, do three merkins, run down the left side and back to the flags / center area. But, it’s a race…against your two teammates…
…Man 2 runs from the flags to the far circle and back (not AROUND the circle, just TO the circle).
…Man 3 runs from the flags to the near circle and back (not AROUND the circle, just TO the circle).
If Man 1 returns before either Man 2 or Man 3, then all three do 10 burpees.
Somehow, on the first round, two of the Man 1 guys beat their teammates, which should, YHC tries to say politely, never happen. 10 burpees for everyone.
Three rounds for each guy…no more burpees were done.
Mosey to the Amphitheater.
From the bottom to the top…increasing at each step, one V-up and one squat, then 2 and 2, then three and three…and so forth.
…until it was time to mosey BTTASF (Back to the Actual Shovel Flag…thank you to our resident medicinal practitioner, Flatline, for bringing the flag).
Numbers, names, and Senor Frog took us out with a message.
Announcements:
After almost 2 years of running The Bridge (and 5 prior years of running Breaking Bread), YHC is ready to turn over the reigns of leading F3’s Third F’s (along with Oyster) to a new leader. The Bridge needs a man ready to organize – not necessarily attend – but organize, a workout each month for our friends who are working to improve themselves every day. F3’s motto is “leave no man behind, but leave no man where you find him.” These men help us grow, and we hope we help them grow. Plus, for those followers of Jesus, each of us is called to “visit the imprisoned.” The mandate could not be more straightforward. If you are ready to help, please let YHC know, and please spread the word to help us find someone to take the mantle.
Thomas joined us out of the actual Gloom today…he found us. Way to go! He’s an insomniac who works overnight at a warehouse. How many guys can say that they were going to go home to sleep, but chose to stay up and hit F3? Welcome, Graveyard!
Happy Pi Day…
Lastly, please keep our men and women in the military in your prayers.
The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.
At that moment a decision had to be made.
Leadership vacuum detected.
Mission clarity required.
Hostile takeover initiated.
Ponch assumed command.
The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.
Circuit style beatdown with several rounds of the following:
• Kettlebell Swings
➡ Run 50m
• SSH x30
➡ Run 50m
• Kettlebell Squats
➡ Run 50m
• Kettlebell Skull Crushers
➡ Run 50m
• Mountain Climbers x50
• Kettlebell Thrusters
➡ Run 50m
Then, in a moment of innovation (or delirium), a new F3 exercise was born:
In honor of the Queen of Miami herself:
3-count cadence:
• Shuffle 2-3 feet one direction
• Touch the ground
• Shuffle 2-3 feet the other direction
• Touch the ground
Side-to-side rhythm that makes your legs question their life decisions.
Think Latin dance meets defensive slide meets regret.
Several rounds later the PAX were properly butt-hurt.
Complaints were voiced.
But sometimes leadership requires making the tough calls.
And sometimes that call is:
“No, we are not passing the Q like a hot potato. We’re finishing this thing.”
Mission accomplished.
Everyone survived.
Gratitude for the ability to push ourselves together before the sun comes up.
And a reminder:
When leadership falters…
Sometimes a Ponch-style takeover is exactly what the mission requires.
SYITG
Cold morning but 8 posted at Tunnel Vision for a good work out…including Beaver who drove all the way in from New Kent. Nice.
Warm up, followed by a Tunnel Walk (1 Burpee at light 1, 2 Burpees at light 2, etc. until 5). Then 4 Corners (25 Dips, 25 Carolina’s, 25 WWIIs, and 25 Squats)…with 5 Burpees at the center. (That should be 40 Burpees so far).
Picnic benches for a Lindsey (Dips and Step ups). Whitesnake requested we do a Bear Crawl through the parking lot as we headed to our Quadruple Check (Squats, WWIIs, Merkins and a Run).
Playground for 2 rounds of Steps Ups, Dips, and Squats…for as long as a group took to do 10 Pull Ups.
Attila insisted that we finish with Abs ;-). So 50 American Hammers, 10 Irish Hammers, 20 Heals to Heaven, and 10 WWIs to finish off the morning.
Ran the same ol’ route today for the 3rd time. If it ain’t broke, don’t fix it. 9 men and 2 four-legged creatures of the suburbs ran some or all of the following:
Godwin launch, L on Pump, L on Falcon Bridge, L on Raintree, R on Ridgefield, L on Cox, L on Brookmont, L on Singing Wood, R on Buffapple, R on Pump, L on Burnside, R on Summer Wood, L on Glen Eagle, L on Old Prescott and back to Godwin HS.
BTTF for COT. Names. Numbers. Announcements: Bogey is a beast. He’s knocked out 4 F3 workouts in 4 days. Heck of a start. The Bridge needs a new lead. The only requirement is being good at nagging. Gypsy reminded us to pick up the phone and reach out to someone. You never know the positive impact it might have. Prayer requests: Charlotte, her family, Wojo’s family and Roger Roger’s family.
YHC took us out.
Happy Friday (the 13th) yall! Go make someone’s day better. SYITG!
10 grown-boys came out to Satan’s Hill this morning and got after it! Here’s what went down…
WARMARAMA – Moseyed to the bottom of the hill and back. Stretched out, gave the mission and got into it.
COP #1 – Build a Beast…ish
COP #2 – Ring of Fire with Rocks
COP#3 – Triple Check
ANNOUNCEMENTS
PRAYERS/WINS
Thanks for allowing me to lead, Fellas! Great to see everyone after having fart-sacked for the last couple months.
5:27 and YHC was looking at an empty parking lot, then in the distance headlights turned in the direction of BWES. Pad Thai saves the day or at least saves YHC from taking a nap in the warmth of the F250 and calling it a Loungy Lounge.
YHC already had in mind to take the Q if nobody signed up so when Pad Thai started talking about Tabata type beatdown, YHC knew something had to be done.
Mosey to the covered front entrance for some streaches and stuff no cadence minimal counting and some conversation
Move to the bus loop for a partner type triple check, partner one run the loop partner 2 exercises
Mosey walk to the basketball court for four corners
Mosey to the other side of the court for another four corners
Mosey to the front entrance for another partner triple check
Mosey around to the basketball court for merkin suicides, 3 merkins added to each pickleball court
BTTF finish out the time with some abs and stuff
Numbers / Names
NMS: It was good to have a lounge morning with no plan to get to know Pad Thai. YHC has gotten into a rut of knowing who I know and keeping up with them but not really investing the time into the newer to me guys that I see. We all should find a new person and ask them one or two questions that might lead to a bigger & deeper conversation.
6 PAX from various sections of SOJ assembled in the gloom to get in a few miles on Wednesday. No 4s and no 6s today so a 4.8 mile route turned out to be just right. Great to run with everyone!
As I finish writing this BB, there is something white falling from the sky. It looks like snow, but that’s impossible. It was 73 degrees this morning, so I know that’s not snow. If you find out what it is, let me know.
The Ghost Flag made its reappearance today. It has been rehabilitated. New flag (the old one was in bad condition). Paint job on the shovel handle and a F3 sticker added.
Extra credit goes to Hitchhiker not only for jogging over but also for his invaluable ‘portapotty’ app.
Disclaimer
• I, a Pigment of your imagination, am the Q for today
• I am not a Professional
• Push yourself but don’t hurt yourself
• Modify whenever you think best
Circle up and
• 20 SSHs
• 10 Man-Maker Merkins
• 15 Crunchy Frogs
• Stretch:
Mosey to the nearest corner of the asphalt playground and label it ‘corner 1’
• 20 IWs
• 10 Diamond Merkins
• 10 each side Suzanne Sommers
• Stretch:
Mosey to middle of the fence on the asphalt playground and label it ‘corner 2’
• 20 Squats
• 10 Stagger Arm Merkins
• 15 Ukrainian Hammers
• Stretch:
Mosey to the other corner of asphalt playground away from the fence and label it ‘corner 3’
• 10 Don Quixotes
• 10 Stagger Arm Merkins
• 20 Heels to heaven
• Stretch:
Divided up into 3 groups of 2. Rotate Clockwise: 1 group goes to ‘corner 1’ another to ‘corner 2’ and 2 stay at ‘corner 3’. 3 times
• 10 Get-ups, (lay on your back and then stand up without using your hands.)
• 20 Merkins,
• 30 Ukrainian Hammers,
Line up in middle of the asphalt playground for 11s
• Mike Tyson & V-Ups
To the wall for
• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 5 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 5 burpees
• 15 People’s chair Lalanne
• 10 BTTW Toe Taps
• 5 burpees
Back to the flag where we joined by a circling TYA on his bicycle while we did a
• 60 count 6-inch leg lift
Announcements
Upchuck is looking for someone to replace him as a leader of the Bridge
COT:
Prayers for friends of Upchuck having severe health issues and for a member of the Pax who recently lost a parent and an in-law.
“No man is free who is not master of himself.” Epictetus
10 men came together at the Forge for some fun with discs and burpees.
The Thang
Pledge, run around the parking lot, warm up with SSH, Good Mornings, Michael Phelps
Indian Run down to the court for a round of care bear square with 25 burpees, 25 merkins, 25 squats, and 25 BBS
Then to the football field in pairs with one PAX throwing a disc as far as he could while the other PAX did 3 exercises per every 10 yards on the way back after retrieving the discs including: hand release merkins, squats, and burpees.
Weaving Indian Run back to the flag for Chumba Wumba Burpees
Q Tip: Listening is a key leadership principle: “Tell me more”, repeating the last word, and repeating back the words said are effective ways to improve the skill.