1 intrepid traveler returned for the first workout of 2024. 5:15 launch. Conditions were 70 and sunny. According to the security guard in the office parking lot, the following might have happened.
Loop, across Peters, Fudd, back to run, north to Broward, reverso, rain showers, past the office, across Peters, and BTTVSF.
Number, name, YHC took himself out.
7 FW regulars and 1 lost soul in jorts rose from the late night storms before many others to assess the effects to fine the ideal sunny and 70 conditions along River Road. No timepiece or Handshake coming in hot to provide launchtime so under 1-800’s guidance, we go.
Mosey across the street to the front of the church for introductions, disclaimers and a short warm up that included SSH’s, DQ’s, Dead Man Hang and Helis. Lets get going.
Long Mosey down River to Westham stopping a Club Vista. Travelling COP down Club Vista included Ukrainian Soldiers, Lunges, Karoke right and left, High Knees. Mosey down College Drive to Keller to begin a travelling Lindsay. 30 Curbside Merkins/10 2 ct Mountain Climbers. Continue mosey to the Greek Theater stopping along with way for 2 more Lindsay reps and to pay homage to speed bump burpees.
Arrive at the Greek Theater. 5 dips at each step on the way to stage where Senor Frog was preparing a 1 man show. Partner Up for 2 person Triple Check. Partner 1 runs to the top of the theater and back, Partner 2 box jumps the stage steps. 3 rounds. 5 merkins at each step on the way back out of the Theater.
After a short Wosey, Mosey back towards College Drive paying homage to the speed bumps and completed the Lindsay. Mosey back up College to River, stopping at the newly illuminated UofR sign for 30 monkey humpers for the passerbys. Stop at SAABs driveway for 30 APD’s. BTTVF for quick AB Ring of Fire.
Numbers/Names/Announcements/No Prayers. YHC took us out.
Announcements: Ruck Training for some upcoming event in May. Frozen Triangle coming in February. See Slack to participate or help out with both great events.
NMS: Smaller FW group with many FW regulars out for variety of ailments. Hopeful of a swift recovery for everyone as mumblechatter was less mumble with these absences. Be mindful when Bodos enters parking lots as his brakes work well. Thank you gents for the opportunity to lead this morning. Always great to get out and travel around the campus.
Six committed PAX members posted in the cold this morning looking for Handshake…
We started with a brisk mosey to the back of school pavement for an all contributing round of COP that went something like this. SSH, DON-Q, Imperial Walkers, Helicopters, LBC, Merkins.
4-Corners at same location was 12 Merkins, 12 WW2’s, 6 Burpee’s, with a bear crawl to 4th and final corner.
Mosey to Elementary School for a Triple Check in the parking lot. LBC, HR-Merkins, Runner as the timer.
Mosey to the back play ground for another Triple Check of 5 pull ups, 5 WW2’s and 5 Deep squats.
Mosey back to middle school for 3 squats at every pole of the over hang.
Mosey to front of middle school picnic tables for 20 Dips, 10/10 Steps Ups, 8 declined merkins.
Short Mosey back to Flag for announcements by PigSkin about Fire House Subs and an awesome closing prayer from Atilla.
Three of the most dedicated WTH models and YHC got together this morning in Short Pump for some fun and to perfect the Blue Steel pose. I wore my new shirt yesterday but everyone else wore them today. Lighthouse was wearing his new orange F3 shirt and apologized “I’m sorry that good looking people like us made you throw up and feel bad about yourself.” Pinto, with his new shirt, gave us some backstory: “Well I guess it all started the first time I went through the second grade. I caught my reflection in a spoon while I was eating my cereal, and I remember thinking “wow, you’re ridiculously good looking, maybe you could do that for a career.”
We took off for Short Pump Park and the Pavilion for some warmups. After that we did some AMRAPs as the timer ran the loop. We did squats, step ups, SSH, Dips, American Hammers, LBCs, Dolly’s and HRM. After we were done, we did them all again as a group (ten count) so everyone got to do all the exercises. We then ran up Pump and across to the Nissan lot. In the lot we ran up and down the lot a couple times and did a total of 20 Burpees.
We then ran back to Pocahontas middle and hit the track for one lap before getting back to the start. 2.9 miles total. Not hitting 3 miles made everyone upset. If there is anything that this horrible tragedy can teach us, it’s that a male model’s life is a precious, precious commodity. Just because we have chiseled abs and stunning features, it doesn’t mean that we too can’t ruin our day by not hitting 3 miles at WTH.
As we broke off, Pigskin, wearing his new shirt for the second day in a row, was off to a morning of volunteering and left us with these important words: “At the Pigskin Center For Kids Who Can’t Read Good And Wanna Learn To Do Other Stuff Good Too, we teach you that there’s more to life than just being really, really, really good looking.” Wise words indeed.
5 PAX in search of a few miles met at Midlo Middle when it was still dark and early. According to the runner with no lights or reflective gear, this is more or less how it went down.
Down Mt. Midlo, around the pond/lake/body of water, under woolridge, up through the grove, left on woolridge, left on charter colony, left on Manders, then Coalfield back to Midlothian Tpke. 4.8 to 5 miles in today. Conversation was good and covered rucking gear and upcoming races. Sign up for a race and/or GTE47!! Ended right on time for COT with Doozy and the bootcampers.
TCLAPS to Swoop for his first post at MOT. Prayers to all PAX experiencing anxiety. Be good to each other today.
4 Boot Campers and a lot of runners tethered themselves to each other so the wind wouldn’t take one away. According to the weather channel this is what went down:
Mosey down the back hill looking to get out of the wind and into a dry spot for the COP
On the track side of the concession stand under cover was a dry spot but it made somewhat of a wind tunnel. COP anyway
Helicopters, DQ’s, Dead Man Hangs, Imperial Walkers, LBC’s, Hello Dolly, Rosalita’s
Mosey to the other side of the building to the bottom of the hill
11’s – Bernie to the top for 1 Jump Squat run down for 10 Ball Dippers (2 Coount)
Mosey Lung up the hill (half way), Karen style power walk to the top and mosey to the front of the school
11’s – 1 (NEW THING) Ball Busting Burpees run to the curb for 10 Incline Merkins
Time called to get some abs in BTTF
American Hammers, Toe Touchers, Schrunchy Frogs
Numbers / Names House Party took us out
NMS:
YHC had planned to do a full beatdown of 11’s but what exercises was still unknown. Until last night when YHC got a stupid idea, why not combine burpees and Balls to the wall? Looks good on paper, right? The first one or two are not bad then things got hard. The PAX pushed through but decided Ball Busting Burpees are stupid, we will see them again.
Keep doing hard things!!!!
After taking it easy for a couple months, watching my new born daughter, it was time to step back into the role of the Q. Four hard chargers gathered in the early morning to get the work on.
The Warm-Up: Side Straddle Hops, Don Quixotes, Imperial Walkers, Cherry Pickers, Super Mario jumps, and Bernie Sanders.
The Work: Best I can describe as a NASCAR version of an indigenous run. Bear with me, on the basketball court, all four of us align on the corner. Person in the back runs a lap around the basketball court as fast as he can and repositions in the front. While the hard charger is running around the court the other three are doing a work out on the line. Once the hard charger repositions himself in the front, the next person in the back takes off running around the court. As soon as all four hard chargers complete one lap, the workout changes and the laps continue. The order, Merkins, WWII, Flutter Kicks, LBCs, Merkins, Lunges/Squats, American Hammer, Monkey Humpers, Alabama Prom dates. If it sounds confusing, come out next time I have the Q.
Next up: Broad Jump suicides, with a Bernie Sanders back to the line. Just how it sounds. Regular suicides except instead of running, Broad Jumps
Next: Line up at one end of Basketball court in high Merkin position. Hard charger on the right sprints to one end to the basketball court and sprints back, gets back on the line. Switch to low Merkin position and hold, next hard charger sprints from one end of the court and back, switch back to high Merkin position. This kept up until all hard chargers did three sprints a piece.
Since I hadn’t shown up to a whole lot workouts past couple of months, I thought it would be a fun time to get in some of Chaplain’s World Famous Indigenous Pole Smokers. We all know what those are by now.
Sprint to the finish: All hard chargers doing burpees while one hard charger ran around the entire parking lot. Exercise was complete when each person ran the parking lot once.
One minute left: Merkin Ring of Fire
COT
There were no prayer requests (just a general thanks for being able to get together, and to workout in the crisp morning air. And to watch over all of us and our families.)
Frozen Triangle is set for February 10.
I want to say thanks to everyone who reached out to me when my daughter, Sophia was born. It’s been an exciting couple of months, and I don’t think I’ve had this lack of sleep since the military, but it’s easily been the best months of my life, so far. I am also thankful that I decided to have a child well into the 21st century where men also get Parental Leave.
It was good to get back into the role of being Q.
A lucky 7 Pax braved the 70 and sunny conditions of the Old Hundred to get their kettles on! After discussion of a football game the night prior YHC called for a very short mosey.
COP: Invisible Jumprope, Helicopters, Imperial Walkers, Jazzercise, copper head squats, deadman hang, Plank jacks, LBC’s.
Thang: Carry kettle around school to each door. Do exercise of door count plus 10, progressive all the way around the school. Door 1: 11 copters, Door 15: 25 copters, 25 curls, (This is where YHC was thrown off thinking he was heading to door 2). Door 14: 24: copters, curls, skullcrushers and so on it went adding, 23 overhead press, 22 goblet squats, 21 swings, 20 bent rows, 19, straight leg dead’s, 18 dips, 17 merkins, 16 LBC’s, 15 dollies.
Not the most intense workout on heartbeat but some good solid muscle burn. Great mumble chatter. Rudy and YHC have the same hatred of that school up north. I guess the phrase “cheaters never win” is not true!
Prayers to Wildcat and family for strength and good news. YHC took us out in prayer! Make today Awesome!
10 pax showed up to roll out the red carpet for FNG ‘Welcome Mat’. It felt like a first date because YHC had Cindy to go around. Though professional disclaimers were thrown out no one believed YHC wasn’t. NTB was whispering sweet nothings in Mat’s ear as the pax circled up for Warmerama. According to Cindy this is what went down.
Mosey to the first soccer field grab a date with Cindy along the way.
First exercise Dora the Explora – grab a stick or something interesting and bring it back to your partner sharing. 100 Cindy Merkins, 200 Cindy Swings, 300 Cindy Presses.
Second Exercise: Cindy triple check. with overhead presses, and Cindy Curls, partner Bernies to midfield and returns with 10 lunges then a run.
Third Exercise, Squat ladder till time neared with lunges in between.
YHC grabbed the Q late under the slackrassment of NTB who wanted to curate the FNG experience for Welcome Mat. With the speed dating and chatroom questions many suggestions, none good, flowed through the pax as it struggled to put a finger on what made Matt different. As a marketer and director who invites others in to experience a product or service, coupled with the exuberate invitation from NTB. Welcome Mat effortlessly flowed off the tongue. At F3RVA we look forward to hosting Grow Ruck 47 and inviting more to experience how leadership can develop from doing hard things together. We want to be welcoming to our neighbors and inviting more to join and enrich their communities and families. F3RVA congratulate your new H.I.M. (High Impact Man) Welcome Mat. Matt Swieca.
4 guys showed up to the campus at Atlee High School to log some miles before the events of the “First Alert Weather Day” began. Two guys ran, one did a run/walk, and one rucked. Mr. Holland and YHC ran and did the farmhouse loop. Opus ran some and then walked/rucked with Descartes. Weather as usual was perfect the entire time.
COT – Numberarama, Name-O-Rama, Announcements, Opus took us out.
NMS
At this point, no school weather changes for the local school divisions. Everybody, be safe today because we are expecting strong rain and winds this evening.
Announcements – Slash Church has a breakfast gathering at McDonalds on Tuesdays at 8 AM.
Gotta Run!
Phonics