After a couple days of around 70 degree weather, today brought below freezing temps. I arrived a little early and saw Doublemint, Footloose, and Big Rig rucking. 6:30 hits and here comes Big Rig, after leaving the others to continue rucking, dropping off his ruck and getting ready for the prerun. We hit our normal trail. Mumble chatter included family, work, Duke basketball, and how crazy this weather is.
House Party
After all the chatter about what Breakfast Club is, should be, or will be the final version was simple. Start at Dogpile, run 3 miles, be done before Mr. Rodgers Q starts.
No need for altered rap lyrics or runs to alternate locations. Three F3 RVA stalwarts looped the AO and lakes in solid conversation and finished with plenty of time to regroup before the main event.
Future versions of the OG BC TBD.
We started with 4 PAX on a chilly, but clear morning. It was nice to have it light out for the start. We could even here some pickle ball being played in the distance. We made our way to the basketball court for warmup.
15 SSH IC
10 Don quyotes IC
10 Ukrainian soldiers IC
10 Imperial walkers IC
Hollow hold with arm circles 7 count then reverse and repeat
10 snow angels IC (i just started doing these, they are tougher than they sound) keep shoulder blades and legs off the ground.
5 merkins
Indian run to the west parking lot. Trailer does a Burpee and runs to the front.
We get to the parking lot and see El Chapin chasing us down in his Nissan.
He did some stretching while we did a round of Four Corners
25 oblique V ups left
25 oblique V ups right
75 jump squats
100 shoulder taps
El Chapin needed some gloves so we moseyed back to the parking lot and did some walking lunges and ball dippers
Worked over to the fence around the playground
Indigenous fence walkers. Trailer bear crawls to the front. This looked better on paper than it turned out.
Mosey over to the outside of the outfield fence of the baseball field
Indigenous WW2s w crab walk or bear crawl to the front until we run out of space
Mosey to the next field. DTH talked about his upcoming mission trip to New Guinea. Doing Burpees on the airplane and how he was looking forward to seeing how the F3 he started there was doing.
Chaplain’s Indigenous polesmokers w bear crawl to the front until we get to the light pole. There was an incline for most of these which made it even more challenging.
Mosey over to the West Parking Lot for a round of Man Killers counting down from 10 to 1. I messed up my count a couple of times on these.
Mosey to the concession area
30 chair dips then 30 stiletto squats
Repeato
Mosey back to the flag
Ab exercise Ring of fire
LBCs
Flutter kicks
Penguins or Heel touchers
Cross up mountain climbers (left knee to right elbow and vice versa)
Star crunches
Supermans
Hollow hold to Superman keep switching on my call for about 3 minutes
Did some stretching for about 3 minutes
Lots of Indigenous exercises, inspired by @Chaplain
Great group of guys on a beautiful morning! Shout out to @Doublemint, and @Footloose for rucking this morning at 6am and @HouseParty for Morning Wood at 630am.
Check Slack for announcements
9 Warriors posted this morning for a Hot Potato Beat down and it went something like this:
Bulkhead took the lead to get us off with a mosey to the center of the East Parking lot at Atlee High School (AHS). We had the normal warm ups of 20 SSH, 10 DQ, Arm Circles, LBC’s, Alabama Prom Dates.
Bulkhead passed off to Corned Beef and we mosey to the bus loop on the East side of AHS for a triple check. P1 – Ran a Lap as the Timer, P2 – 4 merkins then rested the remaining time, P3 – Squats. Rotation with P1 to P2, P2 to P3 and P3 to P1 one more rotation to complete a set and we repeated 2 more sets to finish the triple check. Then passed off to Opus.
Mosey to tennis courts for 4 corner ab escalator. All reps were single count:
Corner 1(C1) – 10 Heels to Heaven, Corner 2 – 20 flutter kicks, Corner 3 – 30 Rosalitas only our feet crossed over and rotated left above right the right above left and Corner 4 – 40 Freddie Mercuries. The twist here is that we rotated the count so mosey to C2 for 10 reps, C3 – 20 reps, C4 – 30 reps and C1 – 40 Reps. We did two more rotations as this was a gasser for sure on the Abs! Passed off to Pavarotti.
Mosey to East side of AHS and did 11’s with a twist. Started with 10 dips on the benches ran to bus loop curb for 25 single count toe taps(SCTT), back to bench 9 dips back to curb for 25 SCTT, back to bench for 8 dips, curb for 25 SCTT…continued in this fashion until 1 dip and 25 SCTT.
Mosey back to flag for 2 minutes of stretching and circle up.
Numberama, namerama Opus took us out in prayer
Most went to Local Cup after for a 2nd F and we saw LabRat who stayed to have coffee with the group this am.
We talked about playing pickle ball in Kings Charter next week and looking at Wednesday evening starting at 6PM. This is a pick up style event and people rotate play. If you want to meet please DM Corned Beef on Slack and he will get you the details. We will have paddles and balls so you can just show up for some 2nd F quality time!
Great seeing the strong numbers on Saturday Gents, have a great weekend. Cheers…CB
COP: arm circles, cherry pickers, DQs, SSHs, Mt. climbers, WWIIs & Merkins.
Mosey to Carillon Field for Eye of the Storm: Start in the center of the field. Burpees x 5 then run to a corner, perform the following exercises, and back to the center until all 4 corners completed. Also, perform burpees x 5 upon each return to center. Corner 1: Squat Jumps x 5, Corner 2: SSH x 30, Corner 3: Merkins x 30, Corner 4: LBC x 30…it was at the end of this one that EFH began to get a little intimate with my headlamp. Luckily, it was marking the center of the storm and not on my head.
To the Valley of Ill Repute for 7s. 6 Merkins then run to the other side for 1 WWII and so on. Like 11s, but it was 7s.
Shout out to Sippy Cup for leading us, a couple times today, in excellent plank work as we waited on the 6.
SSHs Plus – We switched to a lower gear to get those heart rates down, but only a little. Formed a circle. Did SSHs OYO (at your own speed). A member of the pax, when called on, initiated a core exercise. 15 were done. Then returned to SSHs. Circle K, Honeymoon, Bone Thugs & Purple Rain all hooked it up.
Mosey to the rusty cage for more 7s. Pullups 6-1. More jump squats 1-6.
Partnered up with a Coupon. Timer Murder Bunnied while the other did curls, then press, then KB swings. Lots of modifying going on at this point in the beatdown.
Long Native American run BTTF with PAX performing 2 burpees when at the end of the line. This experiment worked better than expected.
Numbers & Names.
Announcements:
Oyster let us know that Breaking Bread has open spots and we are now able to break bread w/ the folks there. Oyster will let us know a head count, for planning purposes. Feel free to double the fun by doing it with another pax and get those Ms and 2.0s involved.
No need for more volunteers at VA Home for Boys and Girls today. Thanks to Honeydo, Whitesnake, Pigskin and EF Hutton’s daughter for all stepping up to help!
Boberry let us know that there is a new ruck (see the ruck channel on Slack for extra dets). They will be talkin’ Q source, talkin’ leadership and ruckin’. Check it out!
Prayer Request:
Bone Thug’s father is experiencing health effects from his weight, but he’s losing it. Excellent! Keep him in your prayers as he moves forward on his journey.
Hitchhiker has struggled for a while now with sciatica. And today, his right knee got injured. Please pray for him to have a FULL recovery.
Prayer: YHC led us in a hybrid meditation/prayer. Remember those you can’t live without. Tell them. You never know what tomorrow holds. And for those you carry a resentment against, maybe it’s time to let it go. I’ve found, it only hurts me to hold on. Consider the part in the Lord’s Prayer that says, “…forgive us our trespasses, AS we forgive those who trespass against us…” Drop the rock. Get free. Go give some love and enjoy the heck outta this weekend gents!
When I pull out up front, you see the Honda on dubs
When we roll 4 deep, it’s 4 miles in Brunch club
Dogpilers heard I fuck with Vinny, now they show me no love
When you only run 3 you know you’re in Breakfast Club,
But, Lighthouse know, nothing change here with the pre run
I see Mr. Rogers in Slack, he roll with the crowd that gives up
If you watch how I move, you’ll mistake me for a runner or a pimp
Been hit wit’ a few injuries, but I don’t walk wit’ a limp
In the hood, in the Pump, they saying “Snake you hot like Dunkin”
They like me, I want them to love me like they love Youngkin
But holla, in RVA them Dogpilers tell ya I’m loco
And the plan is to put the Brunch club game in a chokehold
I’m full of focused man, my running on my mind
Pinto also got 4 miles out the deal and is still on the grind
Now Gomer said he feeling my style, he feeling my flow
Even he showed up and is ready to go
You can find me in Brunch club, 4 miles full of fun
Look, Doggie pilers, we own the pre-run
We’re into running four, not into jogging just for love
But come to Breakfast club, if you into getting rubbed
Eleven came out
Off the AO we traveled
Elevens, Lindsays
Now for Triple Check
Monkey Humpers, Flutter Kicks
Finish with ring of fire
4 guys started off the day celebrating their freedom to workout as they see fit.
Slaughter start — 5 burpees, 10 merkins, 20 AST’s
COP — a smorgasbord of exercises guaranteed to please
Crawl it!
Bear Crawl to first island, crab to second, bear to third, crab to fourth run back
upon return, do the following
50 SSH
40 LBC’s
30 Squats
20 Am Ham
10 merkins
Repeato 4x
to the benches
10 bulgarian split squats both sides
20 dips
30 stepups
20 dips
10 bulgarian split squats both sides
3 minutes of stretching
Five dudes got swole for another Flex Friday at Satan’s Hill.
Warmorama: SSH,ISW,CHS,Merkins,Werkins, APD, LBCs,Hip Flexor stretches, OYO stretch 60 seconds.
What we did:
Part 1: Mudslide busted out the flex bands of pain. Using flex bands, Pax completed rounds of:
Tough drills. Intense for both the holder and the active man.
Part 2: Moseyed back to flag area and grabbed our beautiful Cinderblocks.
Grab a rock coupon, chose wisely for super sets as follows:
Time.
Outro: Numbers and Names.
Announcements:
Prayers – YHC took us out
Last morning with F3 Cape Fear. Q was celebrating his 41st birthday and definitely brought the pain this morning. Here’s what went down:
Warmorama 41 SSH 41 Merkins 41 BBSU 41 Burpees
*Down the hall – Double Block Merkins on each Cindy – bear crawl and crawl bear increasing reps
*Now build a wall – Murder Mambas -Bunny Humpers x 10 -Block Flutters 4c x 10 -Rifle Lunge x 10 Rinse and repeat to the flag to build a wall and get another Cindy
*Fall off and catch up – 10♦️ Mericans
*41 plank hold each pax had to count to 41