It is good to be back home and back in the routine after some nice time off. Glad to have Yardsale’s company for a light tabatha workout this morning.
I can’t wait to be on the road again…..and neither did some of Richmond finest PAX. We headed east on Grove, left on Rosneath, and right on Monument. Right turns were made on the Blvd, Strawberry, and Allen. Everyone took Floyd west to then pick up Grove.
YHC took us out.
After shooting awake at 2:45am – YHC was too excited about the forthcoming (VQ) beatdown to sleep. Lucky for the PAX, that allowed some time for fresh brewed coffee prep, to be enjoyed post workout.
16 PAX stumbled and bumbled through the thick morning gloom for a Cindy-filled beatdown with plenty of Satan’s Hill mixed in. Heist creeped up through the woods, which was weird, but he brought a diesel jacked FNG (more on him later), so that made it okay.
THE THANG
WARMERAMA:
COP 1: Merkin Hop Triple Check
COP 2: Satan’s Hill Partner Chase
COP 3: Mini-Cindy-Dora
Indigenous run mosy through the park, past Wilson’s house and down the hill, back to circle up.
Finisher: LBC’s, Heels to heaven, stretch, 5 of Heists favorite pushups.
COT
FNG Naming Ceremony: Alex Glenn was brought in for a taste of the gloom by Heist. He has 3 kids, is from the area, veteran, with some great experience flying Blackhawks. We tossed around some names (LT Dan, Apache) – but Oyster came through with the winner “Airwolf” – which I had to google when I got home as the show reference was well before my birth. Great to have Alex/Airwolf/FNG out – he was in far too good of shape already – hopefully we can crush his soul in future F3 beatdowns.
Announcements (See Slack): School of rock 7/8. Heist 1-year Dogpile Q 7/8.
YHC took us out in prayer with some specific gratitude for the motivation, fellowship, and positive change that F3 has brought into my life. Good for all F3 PAX to remember how much their involvement can affect change in others lives. Thanked the good lord for the chance to be together.
-State Farm
Four Redwoods showed up on a sweltering morning for a little jaunt in the west end. We mostly ran the deep run park route.
Pigskin took us out. Prayers for a friend with a breast lump.
NMS. Not much to report today. Lots of mumblechatter with Lighthouse and Mr Rogers – you have to ask them what they talked about.
Get some!
Nothing says summer like KBs and humidity. Four noble warriors joined forced this morning to have a little fun, and here is how it went down:
Best wishes to Byproduct as he gives his daughter away on Saturday!
Summer humidity was here today. YHC’s butt crack was sweating.
God is still good all of the time!
Attila
The Macheesman was ready to skip and start work early but opted for a slutterstart at the Forge instead. The pax not warned nor prepared started with a pole to pole American Burpee Bigmac. 3 burpees 10 American hammers repeato to the primary school. Warmarama included: Ukrainians, Merkins, imperialists, Rosalitas, Don Qs, Freddie’s, it was a Star studded line up. On to a Dora while admiring the sunrise with 100 dips, 200 LBCs, 300 flutters.
Echo chamber for dirty hookups.
Eye of the hurricane 10 burpees middle with 20S hammers, WW2, CDD, SHOULDER TAPS,
Back to the echo chamber for how downs.
merkin ring of fire to finish.
If the fart sack is calling sometimes the best thing is just a little Machismo.
YHC has been waiting for the chance for a hot potato run. Mr. Holland was good company as we navigated through the soupy air to the back of the new construction in Giles, returning via Craney Island Estates and Atlee Station,for between 4 and 4.5 miles. Two runners at the same pace made the hot potato route pretty simple to navigate, and we made it back to the start with a few minutes to spare. Corned Beef and Yardsale were organized and ready to go on their pre-planned ruck route, which means they made wrong turns, got maybe a bit lost, trespassed, met some chickens and a fortunately not-trigger-happy local resident, and were about 10-15 minutes late coming back to the start. YHC got in a bit more mileage looking for them. Numbers, names, and Yardsale took us out with a mention for our travelling Pax members.
TYA showed up on crutches. We had a late comer from Charleston SC, Chaka, join us. (A good idea is to stay around the flag and do the warm-up before taking off. Another good idea is to bring your flag! Our late comer saw the flag and spotted us around the back of the school.) Hitchhiker was disappointed we didn’t play pickleball. Everyone got introduced to Mike Tyson; the exercise, not the Man.
Mosey to asphalt playground behind school
Disclaimer;
Warmup with
SSHs
Don Quixote
Squats
Stretches
Next:
7 minutes of Burpees
Stretch
Mosey to side of asphalt area next to pickleball courts
Triple-check with:
Mosey, Ukrainian Hammers, Merkins
Mosey to Pickleball courts
Suicides: Starting at side of courts and going to each of 4 courts 2X (This is a well named exercise. I thought I was going to die trying to unsuccessfully keep up with Oyster.)
Stretch after each one
Mosey to back wall of school
11s: Mike Tyson and Crunchy Frogs
Wall sit and 11s Angry Donkeys (People’s Chair airpress and Donkey kicks)
Stretch
Mosey back to the flag
Heels to heaven
Dollies
APDs
Skorpion kicks
60-count 6-inch leg raise
Done!
Numberama, Namerama: Anthrax almost forgot his age (51 for the record). And Froggy continues with his impressive attendance record.
Announcements:
Pickleball! Mondays and August 26! Hitchhiker’s summer fun activity is proving very popular. Swirly says he’s going to take Bleeder down, as soon as he finishes watching a few more youtubes on how to play pickleball.
Takeout: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.” Powerful words!
Afterwards, we drank some bottled water. In these temperatures and humidity, it’s a good idea to bring water to drink!
12 Studs laced up their high tops and broke out their sweat bands for a little Basketball conditioning this morning. Honeymoon was eager to find out at the end whether or not he made the team, but only the ELITE can earn their Midlo Tropic tanks. These 12 were just that. Great job fellas!
Warmarama –
Mosey to the Bball courts and do 1 lap around and circle up. SSH, Don Quixote, Imp Walkers, Ukr soldiers, Arm circles, Cherry pickers, dead man hang L/R/C, Merkins, Hold plank 20 sec, forearm plank 20 sec, LH high, RH high, back to plank. LBCs, Flutter kicks, Freddie Mercury, W/S wipers, Scorpion Kicks.
The THANG –
Drill 1:
Triple check. P1 takes a bball and does full court suicides. Penalty of 3 burpees if you lose control of the ball. P2 does merkins, P3 does Dry Docks
Drill 2:
Triple check 2, cross over drill. YHC brought cones. Dribble to cone 1 cross over to opposite hand a dribble with that hand. Cross back over at next cone, repeat. There were 3 cones that stretched the length of the court. Same penalty if you lost control of the ball. P2 does squats, P3 does groiners.
Drill 3:
Cone Layup drill. P1 starts at the baseline and their is a cone at the top of the key and another at the elbow. P1 dribbles from baseline around the cone at the top around the cone at the elbow and does a layup. P2 does American Hammers, P3 does WW1s. This time it is a 5 burpee penalty for the team if any one player misses a lay up. I was surprised how many burpees had to be done here.
Drill 4:
KNOCKOUT
Game 1 – Free throw line. I thought this would go quicker from the free throw line. Again, I was a bit surprised. Those knocked out complete called exercise until the next person gets knocked out, and that PAX member called the next exercise. Repeat until one is left standing.
Game 2 – Split PAX in half and use both courts for 3 point line knock out. Once you were knocked out, run to the gate by light pole alley. YHC was feeling good and knocked down three straight 3s to end the second courts game early.
Game 3 – Winners on one side, Consolation game on the other. Back to free throw line due to time. Pax determined whether or not they were winners and what game to join. Once knocked out, mosey around the school and back to flag.
COT –
Announcements – State Farm VQ tomorrow at Satan’s Hill, School of Rock this Saturday at Rock and Roll. Ms and 2.0s to join after the standard beat down at 8. DTH is bringing watermelon, cookies, treats for the kids. Herme brought us home.
Great job today men! You all got your hustle on and the ring of sweat droplets left on the ground after we broke the circle told the story. Enjoy your day and the rest of your week. YHC has family in town internationally today through Monday so I will like be out the next few days. But CRUSH the rest of your week!
-Vagabond
We found a flat, slightly downhill route.
Coalfield.
Unfortunately we had to come back uphill.
That was less fun.