No literally, it was just Tryhard this morning. But without tiny humans slowing things down the Q absolutely smashed the PAX today, and it was soooooo good. An hour later and YHC is still feeling the lactic acid shakes! With just a couple weeks left here in PNG, and attendance still being completely variable, it’s unlikely Ground Zero will continue beyond our departure, but YHC is confident in the positive impact on those who have attended. God is good all the time! SYITG, DTH
3 zombies made it to Rockwood Park in the gloom at 430am for another version of the Graveyard Shift. We were moving a bit faster than your typical walking dead.
Conversation started on the topic of Chaplain’s son Touchdown, who was throwing up yesterday. And we discussed our weekends like Florence’s birthday and Easter festivities.
YHC took us around the park then took Courthouse Rd toward Providence. As we took Courthouse at one point it smelled like something had died. I thought Florence was going to throw up, but he pushed through. YHC took us into my neighborhood and right in front of my house. We turned back the way we came, but I threw in a trip down a pretty big hill, which we had to turn around and climb back up. As we made our way back down Courthouse towards Rockwood, I think Chaplain may have been coming down with whatever Touchdown was dealing with over the weekend. It slowed him down, but he persevered and pushed to the end.
When all was said and done, YHC’s watch said we did 4.8 miles in 48 minutes.
Glad to have Florence and Chaplain out with me this morning. YHC took us out on a pretty tough route that I am pretty used to. Hope Chaplain makes it through the day ok.
A lucky 7 emerged from the end of Spring Break, equipped with plenty of Easter candy to tackle all that was in store for them. According to the Easter Bunny, the following may have happened.
Mosey over to 3rd Pres for COP. Report overhead flickering light to the appropriate Pax. So noted.
Over to the back parking lot for indigenous people bear crawl. The pax at the end does 5 burpees, runs to catch up, taps the new 6, and takes point at the front. Somehow Fudd found us and joined mid-exercise.
Over to the third parking lot where we picked up blocks for a modified 4-corners. Curls, overhead presses, APDs with blocks, squats, swings, and tricep extensions.
LBCs
Triple Check – Partner 1 runs with the block, partner 2 does block bench, and partner 3 does elbow plank.
Repeat the 4-corners exercise.
Replace blocks in their wooded enclave and perform Lindsays the way home – box cutters and carolina dry-docks.
American Hammers and Flutter Kicks to finish up.
YHC took us out.
If two is a pair, and three is a crowd, then five must be a PAX. Flatline planted the flag. Here’s how it went down.
Mosey down to the near left patio area.
COP (IC)
Mosey down to the Lake
DORA 1-2-3
Lindsay
Conveyor Belt
Mosey to the SF
Mary
Ring of Fire
Numberama
Nameorama
COT
Senor Frog commented that this was the best AO he’s seen so far and today barely scratched the surface, well except for those god-awful stone stairs. Fortunately, he found the meeting spot, no thanks to the F3RVA location map. The only thing Batteau lacks is people. YHC highly encourages everyone to make the trek to this AO and enjoy its splendor at some point. Oyster can parallel park is butt off when there’s 100 feet of space in front and back.
ANNOUNCEMENTS
A Sunday night 8:00 check of the Q sheet showed no Q for the newest-hottest AO in town. YHC had been thinking about making a trip down to The Alamo and this proved to be an easy opportunity.
Mosey around the full parking lot to get the muscles warm and start with a COP full of various fun exercises to include Inverted Scorpion Kicks, Suzanne Summers, etc.
Mosey to the Tennis Courts and for Wheelbarrows. P1 Wheelbarrow from the end line to the net and complete 10 Derkins. Mosey back to the line and repeat with P2. Repeat for 3 rounds for each partner.
Mosey to the street in the front of the main building. When there is no four corners to run around we can still do a Four Points run. Mosey up the street and complete 10 Jump Squats, next stop 10 Jump Squats and 20 WWII’s, next stop 10 Jump Squats and 20 WWII’s and 30 Merkins, next stop 10/20/30 and 40 LBC’s. Now descending 30/20/10 then 20/10 then 10.
Mosey back to the front of the Tennis Courts. Get 2 partners for a Triple Check. P1 run to the front door of the building and back. P2 LBC’s, P3 Squats. 3 people, 3 rounds.
Mosey back to the front of the building for Curb Crawls. Bear Crawl and then (1) Incline Merkin, Crawl Bear back for (2) Merkins. Ladder up to 5 and then back down.
Finish with 2 minutes of Mary featuring Flutter Kicks and WWII’s.
Announcements – SOJ Happy Hour this week at Diamond Billards. Not sure the exact date/time.
NMS – It was a good day to make a road trip. Definitely surprised some people when they rolled up and Lil’ Blue was sitting in the parking lot. Great job to Vagabond and others for taking charge and getting The Alamo started and getting new people out. Way to use the power of Facebook and weaponizing spousal guilt.
Two guys braved the cooler weather this morning to take on their day the right way.
COP — SSH, flutters, scissors, heel touches, APD’s, crunchy frogs, Am Ham, Arm circles in ham ham position, merkins, mountain climbers IW, Ukrainian soldiers
Touch a tree Dora —
100 DK’s
200 squats
300 SSH
merkin conglomeration
incline
L Hand on curb
R Hand on curb
decline
L foot in air
R foot in air
Lindsay
10 split jacks, 30 LBC’s
15 and 25
20 and 20, etc.
run around chick and back
some stretches
DONE!
13 eager beavers mustered in the early morning gloom at Dogpile to see what Fudd had in store for Easter’s eve. Fudd and Flatline planted shovel flags, and Fergie joined on foot at the last possible moment before we were off to…….
COP in the random grassy area just north of the shovel flags for SSH x 50, then DQ’s, Merkins, WW2’s, Hillbillies, Helicopters, and maybe something else…..
Mosey to Shirley lane where it meets Spottswood Rd for ladders. There are 20 houses on Spottswood where it faces the VITA track park area. We moseyed down Spottswood doing a burpee and then merkin ladder up to 5 and back down, stopping to do burpees or merkins in front of every house. So 1 burpee in front of the first house, 2 in front of the second, and so on doing Merkins for the ladder in front of houses 11-20.
Mosey to the Northern most point of the VITA track. Run the track West and south to the big elbow closest to the Carillon, stopping at every VITA exercise sign to alternate between 5 squats and 5 merkins. Stop at the monkey bars and everyone takes a turn on those….the variations in technique were remarkable.
Mosey to the stage behind the Carillon for the easter egg hunt. Everyone grabs a coupon and heads to the grass in front of the stage. Split up into teams of 3. Each PAX on the team takes turns murder bunnying to the easter basket about 20 yards away, grabs an egg, puts it somewhere on their person, and then murder bunnys back to the team. Everyone on the team then does the indicated exercise written on the paper inside the egg. Continue in this fashion for about 23 minutes until its time to mosey back to the flag. Each team burned through 5-7 eggs. Exercises were:
Mosey back to the flag and do a Flatline inspired plank for the last minute. Numberama, Namerama, and YHC took us out.
Announcements: April 25 and 25 – CPR training at Trinity UMC on Forest Ave. Donations are requested but not required to buy a gift card for the nurse that will be training us. Flatline promised to send a pic of what she looks like on Slack. Mouth to mouth may or may not be required as part of the training.
May 6th – Gomer’s CSAUP – ruck, workout, & run, in some combination…… to last all damn day.
I really enjoyed this workout fellas. It was cool to do some new things at Dogpile. Thanks for letting me lead. It was an honor and a pleasure.
Never stop chasing the wabbit!
– Fudd
The last exercise was/is a favorite of Hoedown, an F3 guy I used to work out with frequently back in Charlotte. Very strange but at Starbucks after the workout, he texted me. Completely out of the blue. After trading the usual insults, I told him I used the Brazilian Mindbender today; and I didn’t give him credit. So if you ever run into Hoedown, don’t spoil it by telling him I gave him credit. He’ll understand.
Mosey to Gridiron goal line
Disclaimer
20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch
Mosey to Other goal line
20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch
Mosey to Original goal line
20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise
Mosey to Other goal line
20 lunges, 10 Stagger arm Merkins and a stretching exercise
To the bottom of the hill up to the Gridiron: 3X
10 Get-ups, up to the top of the hill, 10 Dollies
To the wall in front of the school:
People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO
Using the loading dock: 3X
Behind the railing to the loading dock: 20 Squats, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons
Mosey to the handicapped area of parking lot in front of school
3 rounds of 20, jumping over the line, in cadence, with a stretch in between
Mosey to the benches by the Gridiron
10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X
Mosey to parking lot bathroom and wall sit
2 people run to end of parking lot and back while the rest of the pax do a called exercise
Mosey to parking lot
30 Heels to Heaven in cadence
60 Second leg lift
20 Freddy Mercury
Brazilian Mindbender: Lay on your back, arm out to the side, feet spread apart, place your lower jaw against your upper jaw, breath in and out while you’re looking at the sky. Think tranquil thoughts.
Announcements:
April 15: Brunch Club at 6:00 AM.
April 22: Whitesnake’s Richmond Bluegrass Jam, proceeds go to Richmond Fisher house and Liberation Veteran Services: see 3rd-f-faith on Slack: American Legion Post 354, Midlothian, Virginia
April 25-26, CPR class, 2 openings available. Monthly Challenge Signup: See 1st-f-fitness on Slack to sign up
May 6: Curahee: CSAUP; Starts at 6:00 AM and goes pretty much all day. See Gomer Pyle for more information.
YHC almost didn’t get out of bed this morning due to some knee soreness but I’m glad I did because I would have missed out on the party! A total of 9, that’s right, 9 HIM got up early for some morning wood before the beatdown. 7 Ruckers set out at 6am with the birthday boy leading the pack. After completing our normal loop, we kinda split up due to some guys needing to head out. That’s when Footloose and Mudslide took over and took us back into the woods. Days like today are what I really enjoy about F3. The mumblechatter with Footloose and Mudslide was great. Found out we all have a few things in common. If you need help with your resume, check with Hardywood because from what I heard, sounds like Big Rig is going to be the next CEO of his company.
The runners hit the trails at 6:30am. Its funny how the Ruckers and the runners always seem to pass each other at about the same spot…Shout out to Chaplain (hope I spelled that right) and Touchdown for getting in those miles!
4 Davillians then down got down to 3 for a holy weekend workout
This is how it went down
Part 1 – Run
Got a three mile run with a loop around the school through Honey Meadows. Heading into Taylor Farms for a loop and finish with a lap around the track
Part 2 – Bootcamp (Bulkhead had to leave us at this point because nature called)
Mini Murph – 50 Pull ups, 50 Squats, 50 Merkins
Indian Run to MS parking lot
Curb Crawls – Bear crawl to one island for an Incline Merkin then crawl bear back for 2 Decline Merkins. Rinse and Repeat to 5 Merkins
Indian Run to the bus loop
4 Corners – 10 Merkins, 20 WWII Sit Ups, 30 Squats, 40 Dips
Indian Run back to the VSF
2 MOM – Flutter Kick, Rosalina’s
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Great to have Opus back in the PAX after his international spring break trip. Run + Bootcamp = 4 miles today.
Enjoy are normal 2F at the Local where Corned Beef join and Bulkhead rejoined us. Enjoy hearing all about Opus’ trip
SPIT ON THAT!!