We met at 6am, we walked and rucked. We discussed the QSOURCE topic Preparedness as it relates to life and leadership. We learned from each other and hopefully got a little better, and a little more prepared for what life will throw at us. “Getting Ready For The Expected While Being Ready For The Unexpected”
Category: Richmond, VA
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Rain? What rain?
Heavy rain pelting the tin roof of our missions house suggested I might be heading into a wet solo workout, but a few headlocks yesterday did the trick and five PAX (including one FNG) beat the temptation of the fartsack to take on a rainy beatdown. There were lots of core exercises under the awning, and variable lunging and running loops, all the while explaining the history/principles/credo/etc of F3 to our FNG, Dr Mel, who’s another doc here at Kudjip Station. Most significantly, Imelda is our first female PAX to join Ground Zero and she kicked the workout in the teeth! Her background is Melanesian and her name in the old language means garden-sun, so the PAX nicknamed her “Sunflower.” Welcome!!! Here’s to the PAX continuing to grow, and God being here with us in big ways. All for Him, DTH
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Snatches steal joy
5 Pax came together this morning for a nice easy (read: brutal) workout.
Don Draper and Greenbow took off running and managed to find every spider web on this side of the county.
Florence, Chaplin and Footloose stuck to kettlebells.
The workout-
All about the Benjamins: 25 curls for the girls, 25 lunges, 25 KB swings, 25 lunges, 25 overhead presses, 25 lunges, 25 squats, 25 lunges
The pax moved into a circuit of 12 weighted calf raises,12 chest presses, 12 cleans/arm, 12 rows/arm. 6 rounds in total.
11’s: American hammers, weighted WWII’s. Only had time for about half.
Numbers, Names, Prayer
According to Florence this was the hardest KB workout thus far, thanks to those snatches. Thanks to the PAX that joined me this morning for the Q.
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6 Guys And 7 Years
Took a lap around the parking lot to loosen up the hips. Karaoke to the right, run forward and karaoke to the left. Circle up and: Dead Man Hang, Helicopters, Russian Soldiers, LBS’s, SSH’s and Pickle Pounders.
The workout:
7’s (not 11’s) – Heals to Heaven – Bear Crawl to the curb – Boat Canoe – run back
7×7’s – Mosey to the courtyard picnic table area – 7 sets of – 7 Box Jumps, 7 Dips, 7 Incline Merkins – Run Lap Around the Courtyard.
Suicide 7’s – Mosey to the Blacktop. 7 sets of: 7 Merkins, 7 WWII Sit ups, 7 Squats, 7 Calf Raises, Run a Suicide.
Mosey back to the parking lot for ring of fire – Each of the 7 pax members chose an exercise to do 7 times. When we got back to the Q, time was up.
Numberama, Namarama and Pavarotti took us out with a prayer. Saturday workout at Atlee 6:30. F3 started in Mechanicsville 7 years ago this week, thus the theme. Thank you to all of those who got things started and all of those that are keeping things going. We are all better off because of F3. SYINTG!
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March Madness Westham Style
How’s your bracket looking? No, not your men’s bracket. Your women’s NCAA bracket.
To honor the other March Madness Tournament (quick factoid…did you know that this is the first year the women have used March Madness for marketing their tournament? Depending on what half hearted internet research you do, you may find that the women originally didn’t want the phrase…that they wanted to do their own thing. That’s changed in recent years and now it’s all under one big March Madness Umbrella).
Anyway, to honor that bracket, we figured we’d all run through the women’s college part of the Westham neighborhood (although I don’t believe any of these colleges are playing this weekend in the D1 WBB Tournament).
The Thang…
Head towards the baseball parking lot and get to college (street number one with college ties). Take a right on University (street #2). Take University to Westham Parkway (street #3…West Ham College of Technology is in London).
From there…hang a right on Baldwin (Street #4).
4s–Right on Rock Creek (not a college). Right on Sweet Briar (Street #5), right on Woodberry (Street with college ties #6). Take that to Horsepen. Horsepen to Devon. Devon to Ridge Top. Left on Chandler. Right on Gardiner. Gardiner more or less dumps you out on the trail connecting to College. Head south on College through the baseball parking lot and back to the flag.
5s–The head to Hollins (Street #7). Right on Hollins, right on Woodberry, right on Sweet Briar back to Baldwin. Baldwin to Brookside (probably a college somewhere, right? #8). Brookside to Bryn Mawr (definitely a college #9). Bryn Mawr to Woodberry. Woodberry to Horsepen. Horsepen South all the way to the dorm cut through…back to the flag from college.
6s–Same as the 5s but then left on Devon, right on RTop…left on Chandler. Up Chandler. Back down Chandler. Left on Gardiner. Gardiner to College from the trail…from there, we were supposed to go up Boatwright…instead we just went to Towana and came back to the flag that way.
Lots of Hills. Go Baldwin!!
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It’s Still A Triangle, People
Fourteen dudes showed up at Mary Munford’s Elementary School on a warmer March morning (it was 27 degrees on Tuesday, 62 today…life in VA is never dull) for a jaunt around the southside of Cary Street (which, by the way, is closed for the next few months west of MM. Keep that in mind).
The route was an oldie but a goodie through Windsor Farms and then Hillcrest…for more detail…
4s, 5s, 6s
Take Kingscrest to Malvern. South on Malvern until it dead ends in Windsor Farms. Take a left on Canterbury and circle around to make the Millenium Falcon lookin’ design on your MapMyRun app. Don’t take your first left on Dover, but take your second (Dover cuts through Windsor Farms). That runs you into Lock…right there there’s a cut through that gets you on to Pocohontas.
Head West on Pocohontas and then north on Hillcrest Avenue.
4s head out of the neighborhood at the top of Hillcrest. Take Oak to Harlan to Patterson. Patterson to Commonwealth and your back at MM.
5s take another lap around Hillcrest and then leave the neighborhood like the 4s.
6s take that same lap, but then head back up via Charmian to Cary. Uturn on Cary back south on Lock. Left on Dover (again) and then left on Berkshire. That leads you out of the Wonderful Windsor Farms neighborhood and to the Flag.
I hope everyone has a good weekend. I’m looking forward to trying to catch TYA on Tuesday.
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Feelin’ like spring time at the Hill.
Starting to feel more like sunny and 70. The bugs are making noises and it is feeling good outside. Perfect day to get after it!
12 (that’s right T W E L V E) dudes got swole for another Flex Friday at Satan’s Hill.
Warmorama: SSH (20x), CHS (20x),UKS (10 x), Dead Man Hang, Sitting Hamstring stretch, LBCs (15x), Merkins (10x), Hip Flexor stretches, Fudd/Wilson stretch, OYO stretch 30 seconds.
What we did:
Part 1: Cindy work and corners:
3x rounds as follows:
Corner 1 – 20x Cindy Bench Press (walk to corner 2 with cindy tight to chest)
Corner 2 – 20x Cindy Squats (walk to corner 3 – right arm farmer carry)
Corner 3 – 20x Cindy Shoulder Press (walk to corner 4 – left arm farmer carry)
Corner 4 – 20 x Cindy Swings (walk to corner 1 – cindy OH carry)
Part 2: Band pain: Mudslide busted out the flex bands of pain. Partner up and grab 1 flex band, Pax completed the following (1 man holds band for resistance while the other performs workout):
- Jog/Warmup – With flex band around waist, each Pax did 2x rounds of 30 second jog in place
- Shuffle Left/Right/Up drills – With flex band around waist with resistance. Sprint in place…on MudSlide’s command shuffle feet left/right and back to center on command. Mixed in were jumps. 2 rounds at 45 seconds a piece.
- Groiner– With flex band around waist, A man performs as many groiners as possible (bottom movement of burpee) for 45 seconds. B man holds band for resistance.
Part 3: Hill + Band Pain – With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 3x at 50/75/100 percent. Wrap up with 1x Bernie. FEEL THE BURN!
Part 4 Moseyed back to flag area and grabbed the bands for some stretches.
Time.
Outro: Numbers and Names.
Announcements: None
Closing thoughts: VERY cool to have a bunch of new faces at the Hill today. F3 is about bringing more men out to the gloom. Leaning on each other and getting it done. Proud of you guys!
Prayers – Mudslide took us out
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Brunch Club vs Breakfast Club
I thought it would be just another Friday morning run, but when I pulled up at the AO, there was Rosie talking to Gomer and Hutton. Was the Breakfast Club gang here to take out the Brunch Club gang? Lighthouse and Gypsy were soon there to back me up. We ended up with 12. Some to fight and some to watch. Before the music started, I gave poor instructions: North on Pump, go across Church on the left then right then explore some neighborhoods then come back”. Rosie and the Breakfast club gang were critical and so I told Rosie, “Don’t you ever come around here. Don’t wanna see your face, you better disappear” He could see the fire in my eyes and the words were really clear.
Rosie then said “You better run, you better do what you can, don’t wanna see no blood, don’t be a macho man, you wanna be tough, better do what you can, so beat it, but you wanna be bad”
So we ran and showed a funky and strong fight and realized it doesn’t matter who’s wrong or right.
Currahee and running is a club for everyone. If you think they’re out to get you, you better run while you can as you don’t wanna be a boy, you wanna be a man. If you wanna stay alive, you better do what you can.
You have to run like you’re really not scared, you’re playin’ with your life, this ain’t no truth or dare. Running can kick you, and then beat you and you’ll think its not fair. But keep running if you wanna be bad.
Thanks to all 12 for showin’ how funky and strong is your fight. Remember, it doesn’t matter who’s wrong or right.
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Prime Time
The perfect prime of 11 men gathered in the gloom on the 23rd of the 3rd month in the 23rd year of the current age. Here’s what transpired:
COP on the corner of Grove and Westmoreland. Dead man hang / helicopters / DQs / Russian Soldiers / Imperial Walkers / APDs / LBCs / Plank Jacks / Froggers / Elbow Planks/ Pickle pounders/ SSHs
10×10: At the picnic tables, 10 incline merkins, 10 dips, 10 boxjumps or step up, run to the sidewalk and back. That’s one round. Do 10 sets. Mosey to the Tree line.
Treeline: Round 1- 5 Squats at each tree. / Round 2- 5 WW2s at each tree / Round 3 – 3 Burpees at each tree.
Final COP – Various Plank Exercises
NMS: That 10×10 took a lot longer than anticipated! 11 is a great prime number but not so great for parters or triple checks, so good to do group work together today. Thanks for letting me lead! SYITG
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Help!
During the workout, we were serenaded by The Beatles.
Help! I need somebody!
Help! Not just anybody!
Help! Me with my Kettlebell!
Help!And then there was another Beatles classic:
Oh, yeah, I’ll tell you somethin’
I think you’ll understandWhen I say that somethin’I want to hold your Kettlebell.OK, maybe those weren’t exactly the lyrics we listened to.
Who were the Beatles? Ask White Deer. He remembers. BTW. I’m disappointed he didn’t show up. I even played “When I’m 64”.
But the other white animal showed up. Along with 2/3s of VCU’s professoriate. And Atilla. But the lights didn’t show up. And so we began:
20 SSH, 20 IWs, hamstring stretch
Countdown: 20 Upright rows, 18 Deep Mountain Climbers (single count), 16 Upright rows, 14 Deep Mountain Climbers, etc.
Run around the island
20 Swings
20 Hammer Curls
20 Situps with KB anchoring your feet
20 Triceps
20 Sit and press
20 Press
20 Squats Goblet
Run around the island
11s Squats and Curls with Rifle carry between locations
Run around the island
11s Swings and Triceps with waiter carry between locations
Run around the island
Stretch (right hand/right foot, left hand/left foot)
Leg lift to count of 60
numberama, namerama, announcements:
Look for 3rd F: Whitesnake’s Blues concert, April 22nd.
Takeout by YHC