Join us at 7am on Monday 5/29 at Belle Isle for our annual Memorial day Convergence.
We will do a beatdown finishing at the War Memorial and have coffee and bagel fellowship after.
Remember that May is FNG month. Bring an FNG out this month and get him to the convergence. Special prize to the region with the most FNGs and to the top recruiter.
8 runners, 3 walkers, and one logistics expert made it out to the third phase of runs. After a little reorganizing and realizing that we had planned team members missing and an odd number to make three full relay teams, we decided to split the Pax into runners and walkers and simply take breaks between 5, 3, and 4.5 mile runs.
Offshore took us out. We are all grateful for something. Thanks for sharing.
NMS – Enjoyed talking to local citizens as they finished up a photo shoot with a candidate and sharing the F3 mission. The camaraderie and 2f between runs and hanging out with this crew was truly enjoying. The weather was perfect and training goals were accomplished. Some PAX have never run that far in their lives, and some haven’t done it in a long while due to injury. Looking forward to the next CSAUP.
TCLAPS and special thanks to Upchuck, Shakedown, and Offshore for extra logistics. Thanks for stepping forward men!
Also thanks to the PAX for thinking through an audible on the relay. It was much more fun running with the group and YHC was able to make my Senior’s last ballet recital!
Get some!
33 PAX made it to the Far West End for a little Beatdown and the second phase of the CSAUP.
According to Senator Dunnavant crew who was filming a campaign add during the beatown, this is how it went down more or less.
Mosey to the COP – 25x SSH, 10x Don Quixote, 10x Ukrainian Soldiers, 10x Copperhead Squats, 15x Arm Circles, 10x Merkin, 10x WA merkins, 10x diamond merkin, 10x HRM, 12x SHAZZAMs, 1 OMC merkins. Flip it over. 10x Snow Angel, 10x Hello Dolly, 10x flutter kick,10x Rosalita, 10x HtH, 10x Crunchy Frogs. Mosey to Circus Maximus.
Triple check. Run the loop, BTTW, Squats. Fudd shows up.
Curb Crawl to 5 and back down.
Pole smoker audible. Apparently we have never done this before, Q revolt ensues. Call it, Mosey back to the flag.
Finish it off with 50 flutters, 10 Hello Dolly, 15 APD.
YHC took us out. Bagels and Coffee Fellowship.
Announcements – May is FNG drive. Bring an FNG out during the month and get him to the Memorial Day Convergence.
NMS – Thanks for everyone that made it out and for letting me lead. Really excited about all the pax from across the region making it over for this little CSAUP.
Welcome to Warhol. He is an overall handyman and an artist and we are glad to have him.
5 of us today for the latest edition of Rock N Roll. Here’s what happened :
Mosey to basketball court
F3 Mission Statement
Warmarama : 20 SSH IC, 10 IW’s IC, 10 Ukrainian Soldiers IC, 10 Merkins IC, 10 Flutters IC
THE THANG :
4 rounds of Broad Jumps from sideline to sideline
BLIMPS with Navy Seal Burpees for the “B” (Navy Seal Burpee includes a Mountain Climber on each leg at the bottom, then a Merkin, then jump up) : 5 Burpees, 10 Lunges DOUBLE COUNT, 15 IW’s DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 squats
30 Flutters DOUBLE COUNT
Mosey to parking lot behind playground
BLIMPS
30 Flutters DOUBLE COUNT
Mosey to parking lot by forest trail
BLIMPS
30 Flutters DOUBLE COUNT
Mosey into forest trail and head to the workout station Monkey Bars
While hanging on the side, move counter-clockwise until you do a full rotation around to the other side of the bars and back
Repeato clockwise
Line up at the end of monkey bars
2 rounds of swinging across monkey bars skipping every other bar
1 round of putting your hands on the outside of the monkey bars and swinging across
2 rounds of AMRAP pull ups
BLIMPS
30 Flutters DOUBLE COUNT
Mosey to parking lot by Forest trail
BLIMPS
30 Flutters DOUBLE COUNT
Mosey to parking lot behind playground
4 Corners Prostitute : 10 Merkins, 20 Jump Squats, 30 Flutters DOUBLE COUNT, 40 SSH
Mosey to basketball court
1 minute of rapid fire alternating punches while holding Al Gore
DONE
Numbers, Names, YHC took us out in prayer
Prayer Requests : Mudslide safe travels to NC next weekend for 20k Spartan.; Cha Cha’s daughter is getting married! Congratulations.
Announcements : Memorial Day Convergence at Tredegar
5/21 SOJ family cookout and basketball at Bettie Weaver Elementary (contact OC)
NMMS : Purple Rain took a bit longer on our last mosey BTTF. He made the mistake of outing himself as spilling Merlot (because he had too much Merlot last night). Cha Cha has some serious muscles at the ripe age of 59 (in January he’ll be DOUBLE RESPECT). But he’s still getting used to the rigorous cardio endurance of F3. Great to meet you today and hope you keep coming back!
5 guys came to make fun of Yardsale’s skinny pants this morning.
COP — Helicopters, am ham, and other things
7 of diamonds
at each base
7 burpees
14 merkins
21 am ham
28 flutters
21 jump squats
14 AST’s
7 V-ups
Increasing Lieutenant Dans
1 Lieutenant Dan, 1 broad jump
increase the amounts until time is up
Great morning had by all, except Yardsale who a goodly amount of ribbing for his choice of fashion wear,
With Big Rig making his first appearance at Twin Team, plans were scrapped, and we headed to the AO’s namesake hill. The following is a brief summary for your viewing pleasure.
To the back of the school for Warm Up:
Side Straddle Hops, Bruce Lee Punches, Cherry Pickers, Alabama Prom Dates, Freddy Mercuries, Various Broga Stretches.
Lap around the school to pick up the Kettles.
In route to Twin Team: Around the Worlds. Stop for Kettle LBC’s (25) and American Hammers.
At the Bottom of the Hill: One Minute or so of the following:
Mississippi Side Lunges, One Legged Bendovers (??), Halo’s, Curls.
Exercise Two: Run up Twin Team hill. At each driveway, 10 plank jacks. On descent: 25 LBC’s at first driveway. Increase by 5 each driveway.
Back Towards the Flag: Reverse Forearm Curls, Upright Hold.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final thoughts: We were reminded this morning of all the great workout areas at this AO, with Twin Team Hill being the highlight. Congrats to Big Rig on his anniversary and upcoming trip to Ocean City. Strong work by all and great mumblechatter this morning.
Heeeelllo F3 RVA. 12 dudes got it done today at Satan’s Hill on this glorious Cinco de Mayo. Hermes and Heist put together a combination of Cinderblock stations and Kárate.
Here is how everything went down:
Time/Numbers/Names.
Welcome to our newest member of the Pax, Hunter aka “Leche.” Name comes from his roots growing up on a dairy farm (and because it is Cinco De Mayo).
Announcements:
Wildcat took us out in prayer.
Yo, did you know? Cinco de Mayo:
Cinco de Mayo is not Mexican Independence Day, a popular misconception. Cinco de Mayo, or the fifth of May, is a holiday that celebrates the date of the Mexican army’s May 5, 1862 victory over France at the Battle of Puebla during the Franco-Mexican War. The day, which falls on Friday, May 5 in 2023, is also known as Battle of Puebla Day. While it is a relatively minor holiday in Mexico, in the United States, Cinco de Mayo has evolved into a commemoration of Mexican culture and heritage, particularly in areas with large Mexican-American populations
3rd F event Sunday at DogPile AO.. fixing up the children’s play area. Posh is leading this one. Starts at 8am.. no tools needed.
The Thang: 8 pax started together 8 pax finished together yet one launched early and a different 1 went home early.
Ran solo much of morning except when Doozy was passing me on his 6 miler. So not much Mubblechatter today.
Prayers for all the travelers this weekend.
v/r
John (Gypsy) Boles
10 gentlemen of the gloom showed up at Timberwolf, some expecting an OC Q. Little did they know that after 2 days of the Q YHC offered to give him a break. Some wanted a refund, others shortened their workout by a minute, others offered alternatives but all put in the work to get better today.
Promptly at 0530 we departed the parking lot in a mosey over to the freshly cut soccer field. Warm up with some SSH, IW, merkins, Shoulder taps, tempo merkins, crab cakes and the short lived crowd favorite Dancing Bear – not to be confused with Cocaine Bear. Forgoing the APDTTT to avoid rolling ourselves in grass clippings. OC’s shoulder taps rivaled the speed of Bullseye, just don’t look behind the curtain of how it’s being done.
Track for the first part of The Cooper – 10 Burpees, 10 Merkins, 10 Squats – run half a lap, repeat with 9 of each, run half a lap repeat with 8. Cut it short and mosey to the bball courts
Doracide – P1 Runs lines, P2 exercises – 100 werkins, 200 Freddies, 300 Monkey Humpers – running after MH makes the legs feel like jello. Round of 7s of the Cooper with a lap around the courts.
Lightpole alley – Each PAX picks an exercise – travel between light poles various ways. Pax mixed it up well with the highlight being OCs new exercise the Cocaine Bear – maybe known as the Contra. It will come up again and OC will have to demonstrate again but rest assured it will come back.
Finish up the Cooper with rounds 6-1 of the Cooper with a lap around the sidewalk loading area.
NMM
Great to have State Farm out with the Timberwolf crew. He’s a new transplant to Richmond and making his way around various AOs. McGruff put in a request for a refund on this workout since he thought it was an OC workout, his carrier pigeon supplying said refund should be on the way.
Lots of things happening in Richmond now with many opportunities to get involved. Jump in to join any of these if you can, you won’t regret it.
Announcements – Slack is the best way to keep up