Two guys braved the cooler weather this morning to take on their day the right way.
COP — SSH, flutters, scissors, heel touches, APD’s, crunchy frogs, Am Ham, Arm circles in ham ham position, merkins, mountain climbers IW, Ukrainian soldiers
Touch a tree Dora —
100 DK’s
200 squats
300 SSH
merkin conglomeration
incline
L Hand on curb
R Hand on curb
decline
L foot in air
R foot in air
Lindsay
10 split jacks, 30 LBC’s
15 and 25
20 and 20, etc.
run around chick and back
some stretches
DONE!
13 eager beavers mustered in the early morning gloom at Dogpile to see what Fudd had in store for Easter’s eve. Fudd and Flatline planted shovel flags, and Fergie joined on foot at the last possible moment before we were off to…….
COP in the random grassy area just north of the shovel flags for SSH x 50, then DQ’s, Merkins, WW2’s, Hillbillies, Helicopters, and maybe something else…..
Mosey to Shirley lane where it meets Spottswood Rd for ladders. There are 20 houses on Spottswood where it faces the VITA track park area. We moseyed down Spottswood doing a burpee and then merkin ladder up to 5 and back down, stopping to do burpees or merkins in front of every house. So 1 burpee in front of the first house, 2 in front of the second, and so on doing Merkins for the ladder in front of houses 11-20.
Mosey to the Northern most point of the VITA track. Run the track West and south to the big elbow closest to the Carillon, stopping at every VITA exercise sign to alternate between 5 squats and 5 merkins. Stop at the monkey bars and everyone takes a turn on those….the variations in technique were remarkable.
Mosey to the stage behind the Carillon for the easter egg hunt. Everyone grabs a coupon and heads to the grass in front of the stage. Split up into teams of 3. Each PAX on the team takes turns murder bunnying to the easter basket about 20 yards away, grabs an egg, puts it somewhere on their person, and then murder bunnys back to the team. Everyone on the team then does the indicated exercise written on the paper inside the egg. Continue in this fashion for about 23 minutes until its time to mosey back to the flag. Each team burned through 5-7 eggs. Exercises were:
Mosey back to the flag and do a Flatline inspired plank for the last minute. Numberama, Namerama, and YHC took us out.
Announcements: April 25 and 25 – CPR training at Trinity UMC on Forest Ave. Donations are requested but not required to buy a gift card for the nurse that will be training us. Flatline promised to send a pic of what she looks like on Slack. Mouth to mouth may or may not be required as part of the training.
May 6th – Gomer’s CSAUP – ruck, workout, & run, in some combination…… to last all damn day.
I really enjoyed this workout fellas. It was cool to do some new things at Dogpile. Thanks for letting me lead. It was an honor and a pleasure.
Never stop chasing the wabbit!
– Fudd
The last exercise was/is a favorite of Hoedown, an F3 guy I used to work out with frequently back in Charlotte. Very strange but at Starbucks after the workout, he texted me. Completely out of the blue. After trading the usual insults, I told him I used the Brazilian Mindbender today; and I didn’t give him credit. So if you ever run into Hoedown, don’t spoil it by telling him I gave him credit. He’ll understand.
Mosey to Gridiron goal line
Disclaimer
20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch
Mosey to Other goal line
20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch
Mosey to Original goal line
20 IWs, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise
Mosey to Other goal line
20 lunges, 10 Stagger arm Merkins and a stretching exercise
To the bottom of the hill up to the Gridiron: 3X
10 Get-ups, up to the top of the hill, 10 Dollies
To the wall in front of the school:
People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO
People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO
People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO
People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO
Using the loading dock: 3X
Behind the railing to the loading dock: 20 Squats, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons
Mosey to the handicapped area of parking lot in front of school
3 rounds of 20, jumping over the line, in cadence, with a stretch in between
Mosey to the benches by the Gridiron
10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X
Mosey to parking lot bathroom and wall sit
2 people run to end of parking lot and back while the rest of the pax do a called exercise
Mosey to parking lot
30 Heels to Heaven in cadence
60 Second leg lift
20 Freddy Mercury
Brazilian Mindbender: Lay on your back, arm out to the side, feet spread apart, place your lower jaw against your upper jaw, breath in and out while you’re looking at the sky. Think tranquil thoughts.
Announcements:
April 15: Brunch Club at 6:00 AM.
April 22: Whitesnake’s Richmond Bluegrass Jam, proceeds go to Richmond Fisher house and Liberation Veteran Services: see 3rd-f-faith on Slack: American Legion Post 354, Midlothian, Virginia
April 25-26, CPR class, 2 openings available. Monthly Challenge Signup: See 1st-f-fitness on Slack to sign up
May 6: Curahee: CSAUP; Starts at 6:00 AM and goes pretty much all day. See Gomer Pyle for more information.
YHC almost didn’t get out of bed this morning due to some knee soreness but I’m glad I did because I would have missed out on the party! A total of 9, that’s right, 9 HIM got up early for some morning wood before the beatdown. 7 Ruckers set out at 6am with the birthday boy leading the pack. After completing our normal loop, we kinda split up due to some guys needing to head out. That’s when Footloose and Mudslide took over and took us back into the woods. Days like today are what I really enjoy about F3. The mumblechatter with Footloose and Mudslide was great. Found out we all have a few things in common. If you need help with your resume, check with Hardywood because from what I heard, sounds like Big Rig is going to be the next CEO of his company.
The runners hit the trails at 6:30am. Its funny how the Ruckers and the runners always seem to pass each other at about the same spot…Shout out to Chaplain (hope I spelled that right) and Touchdown for getting in those miles!
4 Davillians then down got down to 3 for a holy weekend workout
This is how it went down
Part 1 – Run
Got a three mile run with a loop around the school through Honey Meadows. Heading into Taylor Farms for a loop and finish with a lap around the track
Part 2 – Bootcamp (Bulkhead had to leave us at this point because nature called)
Mini Murph – 50 Pull ups, 50 Squats, 50 Merkins
Indian Run to MS parking lot
Curb Crawls – Bear crawl to one island for an Incline Merkin then crawl bear back for 2 Decline Merkins. Rinse and Repeat to 5 Merkins
Indian Run to the bus loop
4 Corners – 10 Merkins, 20 WWII Sit Ups, 30 Squats, 40 Dips
Indian Run back to the VSF
2 MOM – Flutter Kick, Rosalina’s
Numberrama, Namerama, Announcements, Opus took us out
MOLESKIN
Great to have Opus back in the PAX after his international spring break trip. Run + Bootcamp = 4 miles today.
Enjoy are normal 2F at the Local where Corned Beef join and Bulkhead rejoined us. Enjoy hearing all about Opus’ trip
SPIT ON THAT!!
Lighthouse and Whitesnake ran a little over 4 miles in a 8.40 pace. All the chatter was focused on next weeks 150th Anniversary of the first brunch. West End runners convergence you say? Done.
10 Rockstars assembled to celebrate YHC’s birthday a day early. Here’s what the walkers of Rockwood Park observed :
Mosey to basketball court
Warmarama : 20 SSH IC, 10 IW IC, 10 Ukrainian Soldiers IC
THE THANG :
33 Burpees
33 Flutter Kicks In Cadence
33 Broad Jumps
Mosey to parking lot behind playground
33 Merkins
33 Freddie Mercuries DOUBLE COUNT
33 Squat Jumps
Mosey to parking lot by forest trail side entrance
33 HRM’s
33 Leg Lifts
33 Lunges DOUBLE COUNT
Mosey to forest trail exercise station
33 Pull Ups (break them into whatever # of sets you need)
33 WWII’s
33 Groiners
33 Dips
Mosey to near parking lot
Crawl Bear for 33 steps DOUBLE COUNT
Forward facing Crab Walk for 33 steps DOUBLE COUNT
Bear crawl forward for 33 steps DOUBLE COUNT
Backwards crab walk for 33 steps DOUBLE COUNT
Murder Bunny (without the Cindy) for 33 steps
33 Mountain Climbers DOUBLE COUNT
Mosey to basketball court
Suicides (touch foul line, half court, opposite foul line, and opposite end line then repeat until you’ve touched 33 lines)
1 minute of rapid fire Straight Leg Kicks with left leg
1 minute of rapid fire Straight Leg Kicks with right leg
1 minute of rapid fire punches
Switch stance then 1 more minute of rapid fire punches
33 LBC’s In Cadence
33 WWII’s In Cadence
DONE
Numbers, Names, YHC took us out in prayer
Announcements : This upcoming Friday 4/14 SOJ Happy Hour & Leadership Meeting at Diamond Billiards on Midlo Turnpike (arrive as early as 5 pm or whenever you can make it and leave whenever you need to);
This upcoming Saturday 4/15 3rd F event Walk & Roll at Virginia Home where you push a resident in a wheel chair for about a 5k (contact Doublemint if interested)
CPR evening classes 4/25 and 4/26 (contact Gypsy and/or Flatline for more info)
NMMS : A big thank you to those who came out today. I know it’s been a busy week with Spring Break and Easter activities so I appreciate it. Enjoyed breakfast and coffee afterwards with Chaplain, Touchdown, Smithers, El Chapin, Mudslide and Hardywood!
Unlike da clubs YHC imagines 50 Cent frequents, this one had one member and no fly ladies. Miles were run.
YHC awoke early to the sound of raindrops on the tin roof. Exhaustion after taking hospital call last night was screaming to go back to sleep, but was properly ignored in anticipation of a VQ by Boardwalk, who has been a loyal attendee this last month of Ground Zero. At the age of 10, and still carrying a bit of childhood weight, Boardwalk is on the cusp of leaving childhood behind, and it can be seen in the way he carries himself, all the more since joining F3 Ground Zero. He’s gone from being the six to being the servant leader going back for the six, and YHC was super proud on Thursday to hear him volunteer for the Q today. What a stud! YHC left the headlocking and Q-planning up to him, and he delivered an awesome beatdown! This kid LOVES merkins. He also learned a hard lesson today that what folks say is not always what they mean, and with just his brother and YHC in attendance, he’s already re-strategizing his headlocking for next time. From the rainy Easter-weekend gloom of PNG’s Western Highlands, Yours Always, DTH
For the second week in a row, 4 Redwoods joined us at Currahee for a run out west. 5 mi Route is Pump, Church, GES, Knightsbridge, Poplar Forest, Ridgefield, Pump. 4 milers cut across on Copperas. Pigskin took us out.
NMS – This is a handy little route connecting the two schools with a little bit of elevation along the way. Light attendance today. Coffeeteria was grand as usual.