## Backblast: F3 Bon Air**Date:** Yesterday**AO:** Bon Air**QIC:** Machismo**The Pax:** Heisenberg, L Woods, MachismoThe skies were misting, but that didn’t stop three high-impact men from showing up and getting better. Here is how it went down:### The Warm-Up & TourWe kicked things off right on time with a scenic tour of Bon Air, waking up the neighborhood and getting the blood flowing as we headed toward the Bon Air Baptist Church.### Thang 1: The Light Pole RectangleUpon arriving at the church, we laid out a modified rectangle using the parking lot light poles.The format had us running pole-to-pole. At each pole, the group started the exercises together. The first Pax to finish 25 reps called out the next exercise, and then we moved to the next light pole.### Thang 2: The Log Triple-CheckWe perused the church grounds and hit the jackpot in the corner: a couple of heavy logs. Time for a Triple-Check.* **Station 1 (The Timer):** Two-man team rolling the log to the mulch pile and back.* **Station 2 (The Grunt Work):** World War II sit-ups AMRAP until the log returned.The log rolling triggered some deep nostalgia for L Woods, who treated the Pax to a rendition of the classic Ren & Stimpy song “Log, Log, Log”.### Thang 3: Mini-Beast at Joe’s InnWe moseyed over to the Joe’s Inn shopping center parking lot to face a Mini-Beast utilizing three light poles down the center aisle. While I took a moment to admire the majestic architecture of the Bon Air Community Water Tower, the rest of the Pax kept pushing.Exercises were performed in 6 reps per pole across the three stations:* **World War II Sit-ups*** **Side Shuffles*** **Squats*** **Merkins*** **Carolina Dry Docks*** **Shoulder Taps**### CoffeeteriaWe made it back to the flag just as the rain started to mist a little heavier. There’s nothing quite like the feeling of cold rain on hot skin while enjoying a steaming cup of coffee with a band of brothers.Aye! Glad to lead you men.
Category: Richmond, VA
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Who the F is Leroy Jenkins??
It was rainy morning at Rock N Roll. Big Rig was just finishing 9 mile run ………..but at 7am, the PAX were ready to put in some work. For YHC, the workout was vaguely familiar.
Mosey to the basketball court for a brief warm-up: Jazzercise, Side Kicks, Bruce Lee Punches, Cherry Picker, Overhead Claps, Stretches. I most likely missed a few.
The Workout: Categories. We ventured around the park and completed the following:
1. Winter Sports: Apollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans
2. Politics: Al Gore Pulses, Bernie Sanders, Imperial Walkers, Obama’s.
3.. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs
4.. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Orangutans
5. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.
6. Basketball: Makhtar N’Diaye’s, Dwight Howards, Bobby Hurleys, Suicide.
7. Crabs: Crab Humpers, Crab Walk, Super Crabs, Fiddler Crabs
8. Famous Athletes: Mike Tyson Merkins, Tony Hawk Burpees, Michael Phelps, Nolan Ryans.
9. Jumps: Broad Jumps, Reverse Frog Jumps, No cheat Broad Jumps, Jumping Herpees
10. Other Animals: Bear Crawl, Murder Bunnies, Boxing Cockroaches, Inchworm Merkins
Back to Flag as time expires. COT and YHC took us out
Final thoughts: I tried the Categories workout at the Crossing a couple weeks back and we had to rush through the finish. It worked much better with the full hour. Strong mumblechatter this morning, particularly Pierogi exclaiming that Spiderman IS real. Appreciate the PAX who made it out in less than ideal conditions! Great work
SYITG -
The Big Berry Ultra: Iron Sharpens Iron
Boberry was ready and waiting as YHC pulled into the Pump House Parking Lot at 0331 hours. Yes that’s right 331 AM. Boberry has been wanting to get a 50k in the books for some time now, and this was the day to do it.
The route was the detour around Maymont Park to the North Bank Trail, across the football bridge under the Robert E. Lee Bridge, with a loop around Belle Isle. Then take the Fire Trail to the Nickel Bridge, and back across to the parking lot.
Three 8 mile ish loops. Then one final one reverso. YHC only did a couple miles out and back on the last one to get his first ever Ultra, and Boberry went on to complete the final loop for just over 31 miles for his first 50k.
Glad I could be there to help push Boberry to his first 50k! And I was able to get a new PR for distance in the process!
Iron Sharpens Iron!
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Escape from the Mud
Fifteen of Short Pump’s finest hit the Gridiron this Saturday for a Snake Q. It started with a mosey to the covered championship pickleball court and we circled up for some warmups. Did some SSH, Copperhead Squats, DQs, Ukranian Soliders, Dead Man Hang, Cherrypickers, LBCs, Flutters, APDs, HRM, Burpees and Merkins. Not necessariliy in that order.
15 meant perfect triple check numbers so thats what we did next. Partner ran around the parking lot or other courts picking up trash or doing one burpee (if no trash is found) while the other two did WW2 or Jump Squats. Some guy ran by and said he was from the “Princeton Chapter” and kept running. Whatevs.
After the 3X check was over, I decided we were warmed up enough for some 11s: started with 10 dips at a local bench and then 1 burpee (groans). And we were off. That was fun.
Time to leave the protection of the roof and so we moseyed to the track. Did a little hill work: bernie up and mosey back and then a couple rounds of bear crawl up and mosey back. Slow mosey across the field and to the next small hill down to the soccer field. Did some Die Hard practice and went up and down that small hill ten times.
Continued towards the school and the runners circled up for 5 burpees and then we all gathered at the benches for 20 dips and 20 bench kicks (or as many as it took to get Code Red Moon to find a place to do a few).
We finally got to the front of the school for a final triple check of the loop and some combination of balls to wall toe taps and Australians with a lot of modifications to milkers and wall sits.
We then moseyed back to the parking lot and circled up for some squats, SSH, getting all our feet and hands confused and then burpees.
Welcome to Messi from PA (where he has met State Farm). Also welcome to Offshore and EF Hutton who were looking for some variety and planning on Dogpile for Monday’s convergence. I kept us out of the mud but not out of the rain. Pax complained less than normal. Enjoy the rainy holiday weekend as see you Monday.
-WhiteSnake Plissken
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Free the Simians
Ten tenacious gents descended upon Mary to run, bike and walk.
RAMM routes for this morning…
5.1 mile route
4.1 mile route
6 mile routeSaab abides
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An Ant Walks into a Bar…
It’s always exciting when a workout begins with Q confusion. As 8 mighty men gathered at 5:28am, it was apparent that Saab believed he had the Q. In reality, Bodos’ name was on the Q sheet. Whether it was a geriatric moment or a supernatural intervention, we shall never know. Regardless, Saab was a gentleman and let me take it. Here’s what happened:
Warm up on the Blacktop: stretching to make the Respect among us happy. Mosey to treelineAt the Treeline: Mosey from each tree. At the first 3 trees, stop and peform 20 merkins, 20 squats, 20 WW2s. 2nd 3 trees, drop to 15 reps of each, 3rd set of trees, drop to 10. Bodos hands off the Q to Saab!
Saab took over the Q – it was great and involved some solid cardio, but the rest has evacuated my memory.
Ended with some Ab work, namerama and COT.
NMS: The real reason I handed the Q off to Saab was to get him to stop telling his jokes. We appreciate you, buddy.
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3 Year Anniversary of F3
14 HIMs came out to a morning where the rain held off to help YHC celebrate 3 years of being involved in F3. We honored the 3 Fs – Fitness, Fellowship, Faith. Here is how it went down:
Warmup: Mosey to the bottom of Satan’s Hill and back to the front of parking lot (currently closed off due to resurfacing). Performed various IC exercises/stretches
COP 1: Took off running up Satan’s Hill to honor 3 years and the 3 Fs as we performed the following:
Fitness – Triple Checks at each cul-de-sac. 3 Triple Checks which included Squats/Lunges/Runner; SSH/Ball Dippers/Runner; Burpees/Mountain Climbers/Runner
Fellowship – Running through the neighborhood – stopped at each house that was owned by a F3 member to alternate between 10 Booyah merkins and 10 Booyah sit ups
Faith – Running through the neighborhood – stopped at each lamp post that was lit on the right to alternate between 10 HRMs and 10 Heels to Heaven
Ended with a little Bear Crawl, Crawl Bear and Bernie back down the hill to the flag to end things at 6:15.
Numbers, Names (Welcome to the FNG – Sonic. He is an illustrator of comic books, and his first job was at Sonic), Announcements (Memorial Day Convergence Monday at Dogpile, Boys of Summer continues Thursdays at Timberwolf), Prayers (Kids ending school next week, those battling illness, the small blessings in life).
Thanks to all that came out to support my 3-year anniversary and those that texted apologizing they could not make it for legit reasons. Those that didn’t show up for illegitimate reasons, but made it to our tee time today, thanks for good times and letting me beat your asses in golf! Have a blessed day and keep showing up to support one another!
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6-year hiatus
After a 6-year hiatus from Q’ing duties, By-Product miraculously rediscovered the sacred Google Doc—something previously thought to be a myth. The event was so unprecedented that even Fudd had to verify it wasn’t fake news, showing up in person and on time for the entire COP.
COP – SSH X15 IC, DQ’s X15 IC, Helicopters X15 IC, Arm Circles (big / small) X15 IC, Merkins X10IC and APD’s X15 IC (for Gomer Pyle)
The stuff:
Mosey to the tunnel entrance and proceed to bear crawl to the other side. Continue the mosey to the rustic timber retaining walls by the tennis courts.
Set 1:
1st retaining wall, 10 double count step ups & 20 LBC’s
Set 2:
1st retaining wall, 10 double count step ups & 20 LBC’s, 2nd retaining wall, 10 double count step ups & 20 squats.
Set 3:
1st retaining wall, 10 double count step ups & 20 LBC’s, 2nd retaining wall, 10 double count step ups & 20 squats, 3rd retaining wall, 10 double count step ups & 20 WWII’s.
Set 4:
1st retaining wall, 10 double count step ups & 20 LBC’s, 2nd retaining wall, 10 double count step ups & 20 squats, 3rd retaining wall, 10 double count step ups & 20 WWII’s, 4th retaining wall, 10 double count step ups & 20 Merkins.
Mosey back to the tunnel entrance and proceed to crawl bear to the other side.
Mosey to the Octo-Lounge in front of the clubhouse office and get comfortable for a Lindsey of Dips and Derkins
Mosey wide along the lake and back up the incline paved path to the playground for PLT’s (2 sets of 20) and Jerkins (2 sets of 20).
Numberama, Namarama, Attila took us out.
Great work men!
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Not Summer Yet
Seven showed up on a warm morning for a mix of running and bootcamp. We set off to check the cul-de-sacs, stopping in each one for 15 Merkins and 30 two-count LBCs. It was warmer than usual, but still not quite summer. All told, we covered 3.5 miles. Good work by everyone, and welcome to Spine on his first appearance. We hope he turns it into a tradition.
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Slippery When Wet
1 Trojan brought back the cool Chicago weather with him this gloom to downtown New Kent. This workhorse wasn’t feeling all too motivated but got after it anyhow! Saddle up for one hell of a rough run! While the watch stated it as an easy run, YHCs legs were not feeling it was. Log 3.45 miles and set a new 10 minute interval run at 7:47 pace. YHC ended the workout in a small walk, gratitude and prayer to the Sky Q.
Announcements –
- Memorial Day Convergence at Dogpile 07:00 (Dogwood Dell Parking lot)
- Get your ICE (In Case of Emergency) info on Slack as it will soon be removed from the Sheets
- Sunday afternoon 03:00 June 7 is our New Kent family ruck/hike at Wahrani Trail.