YHC decided to start out on a Terrington route but needed to use the facilities at Robious Landing first.
Took a wrong turn somewhere before Ashwell and hit almost every dead end in the neighborhood, eventually YHC decided to just walk the rest of it. Found Ashwell headed out to Twin Team and BTTF
In the misty gloom of Windy Gap a handful of F3RVA natives rallied a few brothers in Christ to beat the fartsack and embrace something glorious. Here’s how the first morning of the annual men’s retreat kicked off:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
Mosey BTTF for COT:
NMS: About 400 men gathered on the mountain in southwest NC for the retreat, this being the 47th year of annual meetings of the Fellowship. Last year YHC attended for the first time on invitation from Greenbow and there was no question that we would return. YHC was blessed to bring along Seadoo this year, and we enjoyed Doozy’s company along with a handful of other Virginia men. It is without any doubt the most spiritually refreshing experience of my adult life. Feeling exceptionally thankful, YHC, DTH
“I lift up my eyes to the mountains— where does my help come from? My help comes from the Lord, the Maker of heaven and earth.”
Psalms 121:1-2
Day 2 of a great downrange weekend with DTH and Greenbow, several FNGs to introduce to the F3 brotherhood.
Well when you’re on a mountain what else can you do but run up and down if?
COP
DQ’s – 5 Burpees, Helicopters – 4 Burpees, Hillbillies – 3 Burpees, Copperhead Squats – 2 Burpees, ? – 10 Burpees
Mosey to an area we call the old infirmary Partner up (YHC played the shadow for one group)
Partner 1 Bear Crawl up grass hill, Partner 2 does exercise, switch. Exercises are Dips, Derkins, Step ups
Mosey to big hill do some Lunges, Butt Kickers, High knees, and Murder Bunnies to get there
On the big hill Elevens with American Hammers and Scrunchy Frogs This hill is so steep that an audible is called to make the higher side a descending run, so each set is one light post shorter. Once you get to 5-6 stay at the bottom for 6-5 then start going back to the top
Mosey BTTF Numbers / Names DTH took us out
NMS:
With a big hike coming up later in the afternoon YHC was asked to not do elevens with Ball Dippers, squats and Bernies on the big hill like last year. YHC decided that was probably a good decision but needed to still incorporate the big hill. Welcome to F3 Nation to all our FNGs this weekend today YHC got to name Mountaineer who is 61 (respect, respect) and normally does Cross Fit back home in WV near Morgantown.
Seven samurai gathered to do battle. Joining the fold after a long hiatus – Heartburn’s triumphant return. Alongside FNG Mudslide, we entered the fray.
Mosey to the back lot for warmups: SSHs, DQs, copperhead squats, slow mirkins, LBCs, rosalita dips, plus some other stuff.
Mosey to the baseball fields where we immediately rolled around in the wet grass for a triple check: timer box jumps up and around the stairs, plus flutterkicks plus hand-release mirkins.
Mosey to the way back lot for some parking lot bear crawl ascending mirkins, then run it back with duck walk and ascending squats.
Mosey to the dog park where sadly, we found that someone has taken the coupons. Out of spite, sprint the length of the dog park followed by 10 burpees, then slow breathing exercises.
Mosey to the pickleball courts, which were locked, so we went to the tennis courts to do a four corners: 5 burpees, 25 carolina dry docks, 50 2-ct mountain climbers, 100 LBCs.
Then a triple check with timer running the length of the 3 courts, balls to the wall, and air press wall-sits.
The PAX asked about Doozy’s whereabouts which reminded YHC that mankillers are a thing. So we did those, which coincidentally happen to be OC’s least favorite exercise. Note to self.
Mosey to the long wood bar where we did indigenous dips all the way down and around the corner.
Shoutout to Heartburn for bringing the good vibes after all that he’s been through – great to have you back. And to Mudslide, 51 – welcome and RESPECT.
0729 and a crew of 3 rolled out of the bunk house to see what YHC had in store.
COP- SSH, Arm Circles, Ukrainian Soldiers, LBC, Flutter Kicks.
Triple Check- partner 1 runs to black top, partner 2 squats, partner 3 merkins. YHC paired and kept workout in sync. Upon finishing, time to grab coupons and head to the entrance. The Bridge has an awesome track within the compound. Everyone knows YHC likes to cover miles!
50 reps of arm curls with coupon, run 1 lap. 50 reps of overhead presses with coupon, run 1 lap. 50 squats with coupon, run 1 lap. Lunge with coupon to end of the parking lot and return coupons.
PLT x 25, 2 reps.
AYG field sprint to black top and back to parking lot.
Number-ama, Name-r-ama, COT and Squater took us out!
NMS: 62 miles from driveway to parking lot. YHC was driving west on 60 and saw the sunrise in the rearview which gave time for reflection. First and most importantly, 17 year anniversary of my marriage. YHC has been blessed and been given a gift from God. My M is amazing, supportive, beautiful, dedicated, intelligent, and truly the one I am supposed to be with for as long as God allows my to be on Earth.
During our runs around The Bridge, mumblechatter focused on one day at a time and the fight that we all have sometimes to dig deep and successfully navigate life’s challenges. YHC encouraged three PAX members to avoid looking at weeks and months down the road but, focus on one day at a time and overcoming the challenges that each day brings. Life is overwhelming and can smother you. Given the PAX circumstances, one day at a time is ok for them!
YHC enjoyed the small group and the conversations with each one to learn more about them. 2 Bridge Members were on IR and meeting them was super too. Coffee afterwards was more quite but the camaraderie and sunny morning provided time for reflection. YHC thanked them for letting me lead and spend time with them this morning. YHC left with his tank full and a smile on my face for I am blessed in so many ways!!!!!
Loud and Proud,
Flatline
6 Davillians got in their hour long bootcamp of the week with 2 others got in a run.
This how it went down
We met in the teacher lot behind the schools due to the main lot be repaved.,
Mosey down road to the football field entrance
COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Scorpion Kicks, Merkins, Arm Circles
THANG
Mosey to the Elementary School bus loop
Love Hill Loop – One partner runs a lap around the bus loop while other partner is doing an excerise. Swing, Rinse, and Repeat one round of each of the following – Broad Jump Burpees, Polar Bears, Lunges
Mosey to the pull up bar
Collective Murph – Completed the exercises part of the Murph as a PAX – 100 Pull Ups, 200 Merkins, 300 Squats
Mosey around the track down the hill to the woods line
Jacob’s Ladder – Did up to 5 Burpees
Mosey to the Tennis Court
4 Corners – 10 HRM’s, 20 2 ct Freddie Mercury, 30 LBC’s 40 SSH’s
Mosey to some random stumps behind the MS
Dips and Skull Crushers (IC)
Mosey back to the soccer field
Coupon Dora – 50 Sit+Press, 100 Swings, 150 Curls. Partner runs arcoss the soccer field and back. Finish with a lap around the field
2 MOS lead by Bulkhead
Numberrama, Namerama, Announcements, Opus took us out
Runners/Walkers got in 5+ miles
MOLESKIN
Great morning for a workout. Temps were most low. We managed to get in 3 miles that moring!
SPIT ON THAT!!
The Kubota family had the honor of providing a hot meal to the wonderful people of the Breaking Bread program.
Tonight’s Menu:
Pork BBQ, Buns, Mac and Cheese, Coleslaw, Macaroni Salad, Pasta Salad, Brownies and Water
F3RVA has some great Community Service programs that we lead or help out with: Breaking Bread, The Crucible and The Bridge. These are the most important things that we do as a PAX. Take advantage and lead or participate in one of these soon!
SYITG!
Kubota
13 flannel clad faithful came out to celebrate the 31st anniversary of Pearl Jam’s first album and recreate the themed beatdown from 6 years ago. Ma Bell joined us from Carpex and we provided him with the chance to join in on the fun:
COP: 10 Burpees, Invisible Jumprope, Ukrainian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion kicks. Mosey over to penny stage and grab a coupon. Triple check: Block the Plank, Block Thrusters, and run to tree and back. Next partner up and flapjack Murder Bunny length of field alternating 5 burpees and catch up. Way back lunge with block instead.
Mosey down to the Rusty Cage: 4 sets of 8 Pullups & 10 Dips. Head down to bottom for a triple check: Heels2Heaven, Carolina, Dry docks, and run the loop. Mosey over to Love Hill – Per upchucks request fro an encore: Alternate bear crawl and 10 squats up the hill. Call audible for time and mosey back to the flag.
Announcements: Convergence on Labor Day: 7:00 am. F3RVAs 8th anniversary at Gridiron on 9/24.
NMS: Solid PAX with majority taking to the theme with Flannel shirts. Handshake complained the theme exercises were light with more trivia needed. YHC admits this was light on the trivia, instead focused on a good beatdown. Maybe standards for theme Qs are lacking and we need a section of Q school to cover this to ensure compliance.
There were difference levels of flannel with Fudd committing by thrifting one yesterday. Upchuck emerged with a flannel bathrobe then changing to a button down Oxford. Gomer Pyle wore flannel but rumor has it he had a Fugazi T-shirt on underneath. Handshake was out of place, showing up saying he listened to Grunge in elementary school and his favorite Grunge band was Silverchair. EF Hutton brought a nice flannel shirt out and had a spare to boot. Mr Rogers went Eddie Vedder style with his wrapped around his waist. T-claps to the Site Q for prompting YHC to take the Q and throw this out there. A lot of PAX have a soft-spot for Dogpile as it is the crown jewel of RVA AOs, YHC included. Seeing the success of the Crucible and Rock & Roll are great to see as well. MDPFA!!
12 men tolerated a B- grade first Q. Turns out I can count to 3, sort of…
5 point with Bricks: Lots of burpees, mericans, jumping Jacks, merican hammers, Flutter Kicks, WW II’s. Fudd won the purple brick strictly on good looks.
Trash run with Burpees: Run to the trash, pick it up, do a burpee, in the park and school grounds.
Triple check with squats and LBC’s
Live with Gratitude! Cheers!
3 runners and 2 ruckers assembled to greet the day the only way you should greet the day.
That’s pretty much it. 4.25 miles or thereabouts for most of us. Speakeasy got more.
See you all in the gloom!