No conversation topics are off limits at the Lounge……………………
Mosey to the basketball court for Warm-Up. Various exercises completed – no counting or cadence required.
To the school entrance for Exercise One:
Decided to keep it simple: Do an exercise, then run a lap around the loop.
20 Mike Tyson Merkins
40 Squats
60 Crab Humpers
80 Somethings
100 oblique LBC’s
120 Flutter Kicks
100 Freddy Mercuries
80 Overhead Claps
60 Calf Raises
40 Jump Squats
20 Wall World II Sit ups
10 Tony Hawk Burpees
20 Double Tap HR Merkins
40 Arm Circles
Back to the Flag for COT!
Final thoughts – Many successes this morning – We stayed relatively dry, but still got a decent amount of running in. YHC avoided the wrath of the Lounge Advisory Board. Last Call provided some excellent coffee. Funny stories were plentiful. Appreciate all who came out
SYITG
Category: Richmond, VA
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Wally Fartsacked
10 studs didn’t let a little rain deter them from the grind. 8 runners. 2 ruckers. And no dogs this week. Wally was itching to go actually, but doodles hair is a bit like Bob Marley’s after playing in the rain.
Everyone took various routes through and around Deep Run Park. Hutton and Up Chuck exited the back of the park and were spotted going down Cox (hehe). Pinto braved the park, but took a shortcut back to GHS. And the ruckers returned to the flag in time for the end of the prayer at COT. It’s U V U and we all got in 45 minutes of movement. Mission accomplished. Well done men!
BTTF 4 COT: Names. Numbers. Announcement: Memorial Day Convergence at Dog Pile at 7am. Check with Handshake if you’d like to bring some water, gatorade, etc. Handshake’s son, Trip, and Pinto’s son, Ethan, both celebrate b-days today. Happy Birthday young men!
No prayer requests. YHC took us out, Pigskin sytle (dropping a little knowledge before the prayer). The knowledge, summed up by AI:
“The human body operates as an inescapable ledger for our emotional truth.
When we engage in denial and suppression, we do not eliminate our pain; we merely force it underground. This trapped psychological distress routinely manifests as physical pathology, driving genuine psychosomatic illness and chronic dysfunction. The body cannot sustain the burden of a divided self.
True healing begins only when we stop resisting our reality. Crucially, acknowledgment is not a passive surrender, but an active, necessary confrontation that relieves the physiological toll of deception and allows the nervous system to return to equilibrium.” There are no stone-wall men amongst us. Life on life’s terms impacts us. Acknowledge what you experience, and move through it. Allow it to guide you. Don’t get buried beneath it.
Happy Memorial Day weekend gents! Go out there and do something for someone else today. SYITG!
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This AO has a Sketch Artist (Police Requested)
Rain and a special guest greeted fivesome at the wet and moist Tunnel Vision. Here is how it went down.
- COP
- SSH
- IW
- Ukrainian soldiers
- Helicopters
- Arm circles
- DMH
- Suzanne Somers
- Merkins
- LBC
- Penguins
- APD
- Use the tunnel for a brief arch loader down the tunnel with bear crawl, crab walk and duck walk
- Go to the pavilion for a Lindsay with dips and step-ups
- Jack Webb
- Some threesome action (3 rotations) with:
- Pole sit and 15 air presses then milkers then Lalanes
- 20 PLT
- 10 Mike Tysons
- Back to the tunnel for some Mary
- FK
- H2H
- Side crunches each side
- 60 seconds of LBC
- COT with YHC taking us out
So we had a visitor. An older neighbor who is a sketch artist. Despite the wet forecast, the PAX stayed dry in our workout today, just like her. Gomer had to behave and not blatantly brag to her that he had sex last night. Byproduct had to be reminded that she is not a nude sketch artist. By the end of the workout, we had a watercolor of Tater. It takes less time to sketch his skinner figure. He is about as close to a stick figure as they come. Borat took it home with him. Hopefully his M is not thinking that there is a 4th F coming to F3.
Memorial Day convergence at Dogpile at 7 am.
Continued prayers for our brothers looking for, starting new or struggling in their jobs.
God is good all of the time!
Attila
- COP
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Georg Wilhelm Friedrich Hegel
We began with the Issuance of the standard disclaimer:
• I am not a professional.
• Feel free to modify.
• Push yourself but don’t hurt yourself.
• You vs You
• Don’t leave here with more injuries than you came with.
And then the Warmup
• 20 SSHs
• 20 IWs
• 20 Squats
• 10 Don Quixote
• Stretch: plank position, right hand, right foot, then Pfannkuchen.
Mosey to covered walkway
11s. We walked back and forth across the width of the covered walkway.
• Renegade Rows (each arm), Rifle carry both directions, Calf Raise
• Run around the island
Triple Check:
• The Timer waiter carries their KB to the Propane Tank, does 5 burpees and returns
• Partner 2 Squats
• Partner 3 Curls
• Run around the island
• Stretch
Triple Check:
• The Timer waiter carries their KB to the Propane Tank, does 5 burpees and returns
• Partner 2 Swings
• Partner 3 Triceps
• Run around the island
Back to the flag for one last exercise in cadence
• 10 Goblet clean: bell on ground, raise to shoulder, both hands
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• Each person calls an exercise for the groupAnnouncements:
May 25: Memorial Day: 7:00 AM at Dogpile
COT
“History repeats itself because we rarely pause long enough to understand what it’s trying to teach us.” Hegel
Georg Wilhelm Friedrich Hegel was one of the most influential philosophers of the 19th century and a central figure in German Idealism. He believed that history, society, and human thought develop through a rational process of conflict and resolution, often described as a dialectic — where an idea (thesis) meets opposition (antithesis), producing a higher synthesis.
Hegel argued that reality is not static but constantly evolving toward greater freedom and self-awareness. He saw history as the unfolding of “Spirit” (Geist), meaning humanity gradually coming to understand itself and achieve freedom through culture, politics, religion, and philosophy.
Georg Wilhelm Friedrich Hegel lived from 1770 to 1831.
• Born: August 27, 1770 (Stuttgart, Duchy of Württemberg)
• Died: November 14, 1831 (Berlin, Prussia) -
10 Years of the Gloom
7 Davillians (3 runners, 4 ruckers) arrived in Rutland this morning to help YHC celebrate his F3 10 year anniversary.
This how it went down
Instruction were give for both ruckers and runners to stop every 10 minutes to completed 10 merkins and 10 squats
Ruckers headed left out the parking lot for their loops
Runners headed right on a traditional route around Rutland and the Cool Spring Forest trail to get 3.5 to 4 miles in
Wow! Ten years hard to believe! Thanks to The Carpenter and Abacus for EHing me. Big thanks to the DaVille PAX for encouraging me to keep posting. Finally thanks all the RVA PAX for the friendship, connections, and memories over the last 10 years.
As I like to share ever year. Here is my FNG post: https://f3rva.org/2016/05/21/daville-extension-baseball/
SPIT ON THAT!!
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A Q for some Booze
Snooki doesn’t drink but still knows good shit and procured some fine bourbon for a friend made available by another PAX, with the retrieval fee being a last minute Q commitment! Nobody was on the Q at the Woodshed, and I’m both a team player and willing leader, so it was a pleasure to lead five members of F3 Nation in a workout on May 20th. However, if I had to work for the bourbon, the PAX were going to have to do some work for as well!
A standard mosey and warm-up gave way to a longer mosey over to nearby Winterpock Elementary, where Snooki embraced the concepts of consistency and recycling (meaning repeating old workout concepts and routines, but hey, a last minute Q can forego some originality). Just like my first Q, we did some four corners action, LOTN style (since the original Snooki was a bit of a trollop), and the magic number for the day was 20 (for the 20th). At the corners: LBCs, Murkins, squats, and burpees.
After that fun, an indigenous persons run returned us to the Woodshed, where we did what Snooki called 4-3-2-1. We picked up some nearby coupons and did 4 exercises, then 3, then 2, then 1, all interspersed with laps down the parking lot and back with 20 side straddle hops (inspired by a recent Crabby workout with too. Many. Side straddle hops.) The exercises (20 of each) included bicep and tricep curls, military presses, bent over rows, flutter kicks, hammer twists, oblique dips, lunges, and goblet squats. Blockees were intended for the “1”, but instead, we did 1 lap carrying the coupons (you know, for time constraints), which brought us to our closure.
ANNOUNCEMENTS: Boys of Summer continues over the next few months with Thursday morning workouts at Timberwolf (I hear Patriot Games has the goods on the Yips so far), and there is an upcoming Convergence at Dog Pile on Memorial Day Monday at 7 am.
PRAYERS: To Wildcat and his wife for their ongoing and new health struggles. To people everywhere with the upcoming summer vacation season and its unfortunate dangers. To people in RVA who enjoy Belle Isle (as inspired by last weekend’s RiverRock), where a recent kayaking death occurred.
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That Time of Year
94 degrees at 6pm – The parking lot at WEAG made its annual turn into a glove melting hellscape. But YHC and Ghostbuster were ready………….
Mosey to the back of the church for Warm-Up: various exercises, all in perfect cadence with excellent form.
to the small hill for some inverted ab work: WWII Sit Ups, LBC’s, Oblique LBC’s, Flutter Kicks.
Mosey to the Bench for some upper body work: Dips, Merkins, Incline Merkins, Copious amounts of Big Overhead Claps.
Mosey to the wall for some leg work: Donkey Kicks, Squats, Calf Raises, Lunge Walk to the metal container and back.
Mosey to the upper parking lot for some Crab Walking.
Next up was a super hot 4 corners with Hand Release Merkins, Jump Squats, Shoulder Taps, and Side Straddle Hops.
We finished up at the flag with some hip stretches.
Final Thoughts: Great catching up with Ghostbuster this evening. I was trying to due an easier workout due to a knee injury, but the heat had other plans.
SYITG -
Hottest Hits of 2002
12 is the perfect number. You can do anything, whether it be solo work, partner work, Triple Checks, Quad Checks, etc. Today, we had this perfect number at The Forge. We completed a couple of Triple Checks, partner work, and solo work, all while listening to the hottest hits of 2002, the year YHC graduated from high school.
With graduation season in full swing, YHC is taking note and using it as an opportunity to reflect on his own life. During the workout, a very vocal Last Call asked YHC what he was like in high school, what kind of car YHC drove, etc. YHC thinks about the summer of 2002 and the excitement of graduation and what was to come. It makes YHC excited for the young adults in our lives who are feeling that same excitement. There is so much opportunity ahead of them and so many unknown places and experiences they will have. We are fortunate to have these young men and women in our lives to help us appreciate that every day is a new opportunity for a new experience and a new chance to make a difference. Go out today and think not of what is, but of what it can be, and seize the opportunity.
Announcements – Memorial Day Convergence – Dogpile, 0700 on 5/25; Breaking Bread is opening the weekend of May 30th; L Woods is involved in a food drive on 6/13.
Prayer Requests – The consistent group in need of prayer: Fudd’s sister Mary, Roger Rogers’ FIL, Charlotte, and Wojo’s mom and family.
NMS – YHC worked late yesterday and was too tired to make a true playlist, so YHC phoned it in and used the “2002: Hits Radio” station on Pandora. There were some bangers, but there were also some duds. Fortunately, Last Call was there every step of the way to provide ample constructive feedback on where each song fell. At the end, Scam commented that he had never heard a single song that was played.
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BOS – Ultimate Frisbee
Timberwolf was jam packed today! According to the geese doing flyovers, here’s what went down.
Made our way down to the field and set up cones, but with 22 HIMs we needed a bigger boat, so we widened just a tad. Patriot Games were eager to get going, but the Yips wanted to warm-up. YHC split teams up evenly 12-10. It may only be Flyboys second post in 2026, but he doesn’t miss a beat and we settled at 11-11.
Both teams came out executing their playbook to perfection, moving the disc up and down the field with a few aggressive swings at that plate along the way. The first 20 minutes gave us a close 3-2 match.
The YIPS started to get a groove, tightened up their defense, and took DTH’s advice to heart and stuck to the ground and pound short game. Hei Hei, Festivus, Cookie, OC, DK, Wildcat, Pad Thai, Trespass worked the middle like poetry in motion. Da Bear, Yoda and YHC worked the sidelines and played Legion of Boom-era defense.
Patriot Games played better than the score would infer. Between the 20s they were moving, but in the red zone they couldn’t quite get a rhythm. Rudy pulled an Antonio Brown – had a great catch at NoToll and let it go to his head. He got paid and focused more on songs written about him and his bonus, forgetting what got him here in the first place. Snip has a 99% accuracy rating, but 1% of the time he throws it to Powhatan. Machismo dominated the middle of the field, and Fandango got more cardio in today than he has this year.
YIPS victorious 8-3.
Beatdown currency has been handed out, be sure to use it to your advantage! a $20 firecracker is making it’s way north…
Good to see some NOS brothers join us today! All are welcome to come out next week for some Ultimate Football – same rules, different object.
Good luck Trespass in your interview today.