3 strong at the latest edition of the early morning OTB beatdown affectionately known as the Graveyard Shift. The air was filled with excitement, and the remnants of Big Rig’s dinner. The following is a brief summary for your viewing pleasure:
Mosey to the front of the school for Warm-ups:
SSH’s, Apple Bottom Poppers, Arm Circles, Helicopters, Mummy Kicks, Ukranian Soldiers. Lap around the bus loop with high knees, butt kicks, Bernie Sanders, Side Shuffles.
Exercise One: Upper Body Sampler – 10 burpees., 20 Jerkins, 30 Dips, 40 Carolina Dry Docks.
Mosey to the back of the school for the Ab Sampler: 20 WWII’s, 30 Flutter Kicks, 40 LBC’s, 50 Alabama Prom Dates.
To the parking lot for the Leg Sampler: 20 jump squats, 30 Lt. Dan’s, 40 Copperhead Squats, 50 calf raises x 2. Also known as 100.
Excercise Two: Curb Walk between the light poles
Exercise Three: 4 corners, prostitute style – 10 Hand Release Merkins, 20 Heels to Heaven, 30 Mountain Climbers, 40 Monkey Humpers.
Back to the Flag for Numbers/Names/Announcements.
YHC took us out
Final Thoughts: Appreciate Florence and Big Rig getting out here on a wet and gloomy morning. Strong work by all! Lots of prayer requests going around the group – make sure to reach out to your fellow PAX members.
Category: Richmond, VA
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Who Ordered the Sampler?
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Tiny Curb
Seven made it out for this week’s installment of SOJ OTB.
Two walked, five ran. Runners got in about 7mi.
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Blank checks
Five men emerged from the gloom to push themselves to be a little bit better than they were the day before. Based on the detailed notes taken by YHC it went like this:
COP: All IC – SSH, Helicopters, DQs, Copperhead Squats, Merkins, APDs, LBCs
Mosey to the Field – Four Corners – 10 HR Merkins, 20 Regular Merkins, 30 LBC, 40 2 ct Lunges
The plan for the day called for a few triple checks, difficult to manage with a PAX of 5. Upchuck related the concept of a blank check where a ghost runner stood in for the sixth man. After getting their heads around the concept it worked well.
Triple check at the Ampitheater – Merkins and WWII’s, run to the top of the stairs
Triple check at the Rusty Cage – Pull ups and dips, run to the hyrdant
Tripe check at the Carillon – LBC’s and squats, touch 5 trees
Back to the Field for Four more corners – 10 Merkins, 20 LBC’s, 30 Lunges, 40 SSH
10 IC Side Lunges to open the hips
Mosey to Death Valley – 11’s – American Hammers and Merkins, rim to rim, truncated due to time
Mosey back to the start to close out the hour with a relaxing elbow plank.
Announcement: Swirly has rescheduled his 8 Year F3 Anniversary Q for DogPile on 2/4!
2nd F at Libbie Market, cheesy eggs and coffee. Mmmmmm
Thank you for the opportunity to lead this morning.
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Rock and Roll
13 Rock and Rollers (2 FNGs!) came out for another cool morning beat down. If they were hoping for less running after the Frozen triangle last week, they would be disappointed.
Warmarama
SSH IC x20
Don quyotes IC x10
Imperial walkers IC x10
Hollow hold while doing arm circles IC
Switch direction at 10
Add in and outs at 15
Continue to 25
Merkins IC x10One person does broad jumps and Bernie Sanders back.
The other jumps a line in the parking lotMosey to the “this ain’t no picnic ” pavilion
Team up in 3s
1 person does Spiderman merkins at the pavilion while the other runs to relieve person doing WW2s at the archery area.Switch to shoulder taps and heel touchers
Hit the trail @doozy style Bernie Sanders up the big hills
Stop and do 30 count of heels to heaven
Mosey to the next station
Split up
1 person does their choice of jerkins, australian rows, or pull ups
Timer Bernie Sanders to the white post to relieve the 3rd person doing Merkins
Each person does each exercise 3xMosey on down the trail
Stop and do 25 jump squatsMosey to the next station
Each person does Everest mountain climbers on their own
Mosey back to the basketball court
Stretching on your own
Flutter kicks for a 100 countNot sure how many miles we got in but I think it was maybe 1.75 miles.
Great to have not 1 but 2 FNGs
SOJ has really been growing since I started in August. Enjoyed talking with the PAX about the different options of AOs and workouts that we all have been doing.Prayer requests
Florence’s youngest 2.0 (or would that be 2.1?) Has been fighting an illness, hope for a good full recovery
YHCs Mom is having a back surgery on Thursday, hoping that goes well.Welcome to the FNGs Smithers, and Deep Dish! If you see them at your next post, ask them about how they got their name.
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Seven Deadly Sins
Seven studs came out on a Saturday morning to enjoy a rare Whitesnake Gridiron Q. According to what’s in the box, this is what happened:
Warm ups of 20 SSH, 10 Hillbilly Rocketes,15 IW, 10 Helicopters, 10 Cherry Pickers.
Pride: the group partnered up and successfully did a Dora of 100 Merkins, 200 WWIIs and 300 squats with runs to the 50 yardline for the partner not doing the exercises.
Greed: after running to the basketball courts in the back, we wanted more and did 4 corners of 10 merkins, 20 american hammers, 30 LBCs, 40 SSH. Repeating exercises on the way back from each corner.
Lust: I longed to repeat what Pucker did Thursday at Mary so we hit the tennis courts and did what I am now calling a Pucker. At each court (4), run up to the net on the doubles line, shuttle left to singles line, bernie back to service line, shuttle left to the center service line, run to the net, shuttle to the singles line, bernie all the way back and shuttle to the next court. Did this 4 times and then reverso to now shuttle right.
Envy: Run back to the school. Partnered up at the school courtyard as I longed for one more person so we could have even groups. One partner did poll smokers while the other ran to fence and did 5 burpees and ran back to switch. Did this 4 times.
Gluttony: for punishment. ran to the lower field and did a Bear crawl up the small hill between fields, 10 LBCs at top, run down, repeat, 4 sets.
Wrath: Just enough time to push through a quarter pounder at the main field. 25 HRM at the 25, 50 reverse crunches at the 50, 75 mountain climbers at the 75, 100 SSH at the 100. Bernie back between each.
Sloth: Starbucks for all 7 and super comfy chairs for 3 of us.
Ended up doing 2.7 miles plus all the exercises and the Pax killed it. Prayers for Pigskin, Gomer and Fudd as they travel back today & prayers for Gail (friend of J-ville’s mom).
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Well you go tell HR to F#*^ off!
6 strong including a FNG came out to The Crucible on sunny Saturday morning with a Hot Potato Q. Anthrax started us off on the initial mosey and then passed the Q of the COP to Shakedown.
COP: SSH, Ukrainian soldiers, Don Qs, Helicopters, Arm Circles, Merkins, LBCs. Q back to Anthrax. He served up 4 corners: 5 burpees, 10 Merkins, 20 WWIIs, 30 SSH. We did it cumulative with going back to the start at each corner. Shakedown took us back to the playground where Offshore took the Q. 4 rounds of pullups and crawl bear rounds.
Offshore passed the Q to YHC. We did 4 rounds of Swing-ups and WWIIs, a triple check of Donkey Kicks, Squats, and up the hill. Finish up with 3 rounds of PLTs, some APDs, and YHC took us out.
NMS: Good group this morning with strong work put in by our FNG SlowHand. He got to experience the quickest Q handoff ever with Anthrax leading us on the mosey over and then passing to Shakedown. Mumblechatter centered around the universal experience that all productive workers hate HR, regardless of industry or field. YHC is pleased to know he is not alone in this stance.
Announcements: Next Saturday is last week of Crucible before we merge with Healing Place 10k training team. Flintstone will be doing his VQ! Be there. Also still space for Bear Creek 10 miler in March.
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Sticking to what we know
3 HIMs showed up to Morning Wood for a pre-run before the beat down. Florence and Footloose were already 30 mins. in rucking through the trails. YHC asked Chaplain if we should venture out of Rockwood park and cross Courthouse Rd. but we decided we would stick to what we know and hit the paved trail. Plus YHC just got a new headlamp that needed to be put to use. We hit the trail by the archery area, then by the water, and came out by the nature center. Its kind of scary running through those trails in the dark. You never know what you may run into. Maybe a snake, a bear or any wild animal. Today we ran into a speeding Big Rig! That guy is a real animal! We finished up by doing a lap around the parking lot for some extra distance and to stay warm for Big Rigs beatdown. Mumble chatter included the Frozen Triangle, rucking, and what kind of pack NOT to wear while rucking. We also talked about things we’ve seen work to grow F3rva in the past, as well as what hasn’t worked well. Finally, we discussed shared leadership, what it means, and ways to get those involved in leadership who want to. Great work today fellas!
House Party
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Brunch: An Origination Story
We ran 3.7 miles and talked of fruit trees, knee pain and other nonsense.
Why should you come to Brunch: Wiki says the term Brunch was coined in Britain in 1895 to describe a Sunday meal for “Saturday-night carousers”:
“…brunch would make life brighter for Saturday-night carousers. It would promote human happiness in other ways as well.
“Brunch is cheerful, sociable and inciting”, Beringer wrote. “It is talk-compelling. It puts you in a good temper, it makes you satisfied with yourself and your fellow beings, it sweeps away the worries and cobwebs of the week.”
— William Grimes, “At Brunch, the More Bizarre the Better” New York Times, 1998
—Whitesnake, Brunch post, F3rva.org, 2023
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Reverse RAMM Ruck
2 ruckers set out for a late evening Ruck. We took off from River Road Shopping Center, up batcave and on and up to Grove. Turnaround almost at Mumford and back the way we came. Lots of good conversation and over 5 miles logged under weight.
NMS: Nice hilly stroll up to Grove where we got some strange (but interested looks) from the Tuckahoe wives leaving Cafe Caturra a lil tipsy on wine. Good topics covered with the most promising being a river-related CSAUP of some sorts involving kayaks, biking, and running sometime this summer. With nicer weather coming we need more ruckers to join us, it is a blast.
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EMOM? Who’s Mom
6 dudes from the neighborhood watch thought about going to Twin Team but decided on ending the week with a real challenge. Take it easy another day boys. Welcome to another edition of FlexFriday.
Warmarama:
SSH, Helicopters, Michael Phelps, Rosalitas, Hello Dolly, Flutter Kicks, LBC, WWIIThe Thang:
Mosey to the back trail and run to the cul-de-sac and then back to the parking lot.
EMOM (every minute on the minute) 5 Rounds
Pick 1 station for 5 Rounds:
Heals to Heaven 20x
Tricep Extensions 20x (Coupon)
Jump Squats 20x
Merkins 20x
Goblet Squats 20x (50lbs kb)
Rows 20x (Coupon)
Kettlebell Swings 20x (35lbs kb)
Curls 20x (Coupon)When 5 Rounds is over, run down the trail to the cul-de-sac and back. Move to the next Station for another 5 Rounds. Repeat EMOM & RUN 4x
BTTF: 30 second stretch. Time!
Numberama, Namerama,: YHC took us out. Thank you, Lord, for giving us another day. Let’s strive to be Great Husbands, Great Fathers, Great Friends, Bosses and Co-Workers.
NMS: The heart was beating, and those KB swings caught up to us really quick. Another great FlexFriday at Satan’s Hill. Great to See Nancy Lopez who has been out for a few days on IR. SOJ had their 1st 2ndF Lunch yesterday at Chicken Fiesta. The vote is in for Brickhouse next month. Go take on the day!
Oyster
Announcements:
See Slack for Nancy Lopez event = Glow for Galactosemia 2023. Registration is open.