- YHC came in hot with the mudgar(Indian club bells) for the PAX to try out. The mudgar is essentially a club or hammer with the weight on one end. It is very beneficial for rotational strength.
- COP – Spit started warming up the PAC
- Parking lot stations – multiple exercises rotated with parking lot run as timer
- Hard work put in by all
- Numbers, names, Spit took us out
Category: Richmond, VA
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Slinging Wood
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Where two or more are gathered…
The swarm of brightly colored MOT men left the SOT parking lot feeling quite empty, so YHC was glad to see NTB amble up with his big beautiful smile. Props to NTB for posting the day after Gumbo’s Old Glory! The Word of God says that Jesus is present where two or more believers gather in His name, so really it was a PAX of three that enjoyed 45 minutes of quality fellowship. We also did a few exercises:
The THANG:
WARMERAMA:
- Mosey loops around the lot a couple times
- A few OYO warm-up reps while chit-chatting
COP #1:
- Mosey to the bottom of love hill
- QUARTER POUNDER …AKA Quad Killer
COP #2:
- Mosey down to the track
- WMD CRAWL x3 Rounds
COP #3:
- Mosey onto the Field
- CAPTAIN THOR – up to 10:40
Mosey BTTF for COT:
- Counterama # 2 (+13 MOT men)
- Namerama
- Announcerama (see Below)
- HEIST took the PAX out in Prayer
NMS: When God surprises you with one on one time with a brother, it is a rich blessing indeed.
Announcements (SEE SLACK!)
- Friday 9/8 IRON PAX at Satan’s Hill
- Friday 9/8 HAPPY HOUR and SOJ Event Discussion kicking off around 5:30pm at Diamond Billiards
- 9/16 Alamo Convergence
- 9/23 Crucible Convergence and F3RVA Anniversary Sit&Sip
Prayer Requests:
- Yeehaw/Liv
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OTB route at MOT.
A combo meal of 13 runners and walkers (and one canine) jetted off in the gloom this morning for an ambitious (maybe just plain stupid) route through Salisbury.
https://onthegomap.com/s/cogor4mc
Combination of the humidity and pace made this one tough for me. Thanks to the three rabbits (Boberry, Rosetta and Tobit) for keeping the pace. Thanks to our sheepdog Doozy for checking on the six and his encouraging words.
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Summer Tour (Shirts)
7 Summer Tour finishers shared the podium to collect their Tie-Dye Trophies in the latest edition of First Watch. Conditions remained steady at 70 and sunny. According to the lone tomato running on South Ridge, the following might have happened.
04:59 Grab a block
04:59:05 Someone coughs extensively
04:59:30 Someone has an ankle injury
05:00:00 Let’s mosey
05:00:05 Handshake announces he has a headache
05:00:15 The Ghost of Gypsy recounts the famous First Watch words,”Is this an IR workout?”
With that, we are off running (walking) with the blocks.
05:10:00 PAX reaches the Smallest Park in Henrico for the COP
COP
SSHs. Some made it to 40, some to 30, some did their own thing.
Lather, rinse, repeat for lots of stretching. Don Quixotes, Imperial Walkers, Hill-Billies.
Set your block on the ground in the ready position.
Do 20 little baby crunches.
Set your block on end on the ground.
Do 20 flutter kicks.
05:15:00
Slow mosey (walk/run, depending on health status) to Stop Sign, roughly 30 yards distance.
05:20:00 Arrive at stop sign. 20 curls while waiting for car to pass.
20 minutes of traveling COP. Carry block. Curls, block burpees, overhead presses, squats, etc., etc. Accelerate to your maximum speed.
05:35:00
Arrive at street sign. Run, with block, down hill, then uphill, then do 20 curls and 5 block burpees. Repeat this, alone, 3 times. Or, walk to the mailbox, and do the same, 3x.
Stop after 2 rounds.
Walk / Run with block back to the virtual shovel flag.
05:43:00 – Stretching
05:45:00 – Time
Numbers, names, YHC took us out.
Announcements:
Best to those with parents dealing with health challenges, or kids looking at schools, or carrying other burdens.
NMS: Headaches, ankles, lung challenges, etc., abounded today. But, a fresh, gorgeous, sparkling Summer Tour t-shirt cures all. Mine fits great. Thanks, HoneyDo, for your hard work on this. Great to see you today.
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Hawt Potato
Hawt Potato served up post-convergence at Heartbreak. Here is how it went down:
- Attlia
- COP
- SSH
- IW
- DQ
- Helicopters
- Arm circles
- Dead man hang
- Suzanne Somers
- Merkins
- LBC
- Lindsay with step-ups and derkins
- 20 PLTs – 3x
- COP
- Pigskin
- Mosey to the bus lane for his wall-based routine – 3 iterations
- 15 reps of a wall sit exercise
- 10 reps of a balls to the wall exercise
- 20 donkey kicks
- Bear crawl/crab walk/lunge about ½ the length of the bus drop off area
- Mosey to the bus lane for his wall-based routine – 3 iterations
- Pinto
- Mosey around the school back to the parking lot
- Burpee march across the parking lot
- 30 dips – 2x
- Return to the shovel flag for a ring of fire – 10 reps
- Mosey around the school back to the parking lot
- COT with YHC taking us out
Prayers ups for Senior Frog as he gets his lungs looked at today.
Announcement – 2nd F lunch at Firehouse Subs in Innsbrook next Tuesday
Great work from the PAX today. God is good all of the time!
Attila
- Attlia
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An OG Sweatfest
A fearless 16 men knew what was coming (or that something that earned a name was coming) and posted anyway. No time to chat, 0530 Let’s ___ Go!
YHC with SF in hand started the mosey to the back lot and 2 laps around the fields for mile 1.
Brief gathering in the near corner to plant the SF and give quick directions, clock set for 20 minutes, OG starts NOW:
Corner 1 20 merkins
Corner 2 20 jump squats
Corner 3 10 Burpees
Corner 4 20 WWIIs
As many laps as you can do in 20 minutes. Then 2 laps around the field Native American style until Rosie broke from jail and BTTF.
It is simple, effective, and brutal all at the same time. And, don’t sleep on those jump squats. If you do them right, they hurt every bit as much or more than the other corners.
Several OG virgins today. Can’t wait to see if you all come back for the next edition – probably early December. Just look for Gumbo on the Q sheet at NoToll.
For those who want to track their progress, here is the spreadsheet: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1717732871
Announcements:
- Happy Hour this Friday 5:00? at Diamond Billiards
- Workout for Liv at the Alamo 9/16 at 0700. Check Slack for details and to get your shirt. Proceeds benefit the family.
YHC took us out in a ball of sweaty, stronger men. Great morning guys. Thanks for posting.
No More Gumbo For You!
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In Honor of the Biggest Rig
5 dreary eyed labor day Donkeys gave Bermuda a run for her money. A whole weekend of fatty food and cold beers couldn’t hold these men down! We had planned for a 1-year Big Rig Celebration – but the honorable BR came down with the sickness at 2am the night prior. YHC did his best to honor the fallen Pax – prayers for his quick recovery. Through sweat burned eyeballs -I think I saw the following happen?
WARMERAMA:
- Mosy, Welcome, Disclaimer
- Ukrainian soldiers, Hangs, Helis, LBC’s
- Football style warm-ups around the court
*Things got interesting – Shaw-Shank and Posh rolled in – said warm-ups were for softies and wanted an immediate beat down…
THE THANG
COP 1: Curb Crawl Relays
- All Pax planked on Curb (20′ spacing)
- Pax 1 – Curb crawls to Pax 2, both do 5 merkins
- Pax 1 – Lunges to front
- Pax 2 – Curb Crawls to Pax 3 – continue the chain
- Merkins/Crawls/Lunges indigenous style ALL the way around the loop
- 5 group tempo merkins
Let’s Mosy.
COP 2: Stadium Stair Four Corners
- Using each set of stadium stairs as the “Corners” – running sideline to sideline across field
- 5 Incline Merkins
- 10 Copperhead Squats
- 15 Dips
- 20 Overhanging Flutter Kicks
- 2 times through!
Mosy to the playground
COP 3: “B-I-G R-I-G ” Group Session – in honor of our man!
- Work through 2 times through as a group
- Bear Crawl (around playground)
- Imperial Walkers – 20ea
- Gravediggers – 20ea
- Run to Streetlamp
- Inverted Rows – 20ea
- Groiners -20ea
*Hot Potato’d over to Mudslide for some last minute Triple Check
COP 4: Mudslide’s TRIPLE CHECK
- Hold a Pull-Up Hang on bars
- 200m run
- Bulgarian Split Squats
Finisher
- MBTTF
- Posh ran the clock with the Mary Ring of Fire
COT:
- Counterama #5
- Namerama
- Announcements: Big Rig 1 year Q at R&R Saturday, 9.16.2023 Love for Live, 10.17.2023 Rugged, 9-year reunion at The Crucible. SEE SLACK!
- YHC Closed out in Prayer: Prayers to heal Big Rig from his sickness. Prayers for Liv. Asking for strength and some energy for our Pax back at work after a long well deserved weekend of fun!
NMS:
Props to all for pushing it this morning. Would have been easy to fart sack after a long weekend. Good reminder of what F3 is about – picking up your brother when he is down. Hoping our dedication to the Big Rig workout brought him some needed cheer while he recovers. @BigRig, big love homie! SYITG boys.
-State Farm
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Blursday, July 67, 2023
Opus, Phonics, and YHC enjoyed a typical July run, though it was a touch darker than usual. There may have been a mystery rucker who left before the COT. As of now, however, there is insufficient reliable information to award the all-important big data point to any ruckers. After about 4.5 miles with several hills, Phonics took us out.
A lot of great chatter this morning. I really enjoyed Phonics’ thoughts about how the education system
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and really, I couldn’t help but respond with my policy thoughts, such as how
REDACTED
Thanks for running with me guys. At least it’s not Monday.
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Light post tour of the Old Hundred
11 soldiers showed up for a kettlebell beatdown to kick off the post holiday week.
After a brief farmers carry around the parking lot the fun began…
Warmup ( of varying counts of the Q’s choice)
SSH
Don Quixote’s
Imperial walkers
Cherry Pickers
Merkins
LBC
flutter kicksTHE THANG
Around the parking lot stopping at each of the 6 light posts for an exercise
25 EACH
Squat to lunge ( ALSO KNOWN TO MANY AS A LT. DAN)
Leg raise to crunch
Curl to press
Chest press to overhead
Swings
Skull crusherswe had so much fund with that we reversed it and completed that circuit again.
on to the triple check
Farmers carry to the crosswalk
american hammers
curlswith a couple minutes left we headed towards the flag
two minutes of around the world and time was calledannouncements- love for liv 9/16 , convergence 9/23
prayer requests – cookie’s wife and continued prayers for Liv
I took us out in prayer
Have a great week! Continue to be the positive light in the world today! Thanks for the energy this morning guys I am grateful for the opportunity to lead.