When White Deer says grab your Kettlebell and Mosey. Well you grab your Kettlebell and Mosey. 8 maybe more found out just how many doors there are at Godwin HS. It’s too many!!
Kettlebells at Circus Maximus range from 26 to 35lbs. Except for Offshore and his 45lbs Kettlebell.
6 Southsiders and 1 Traveler from the West Coast UNITED at Twin Team for another epic adventure. Here is a brief summary for your viewing pleasure:
Mosey to the basketball area for Warm up:
Ukranian Soldiers, Suzanne Somers (one side only), Arm Circles, Mummy Kicks, Alabama Prom Dates, Hand Release Merkins, Mario Jumps, Butt Kicks.
Back to the flag for coupon retrieval and Exercise One:
6 Exercises plus a runner.
Runner does a lap around Bettie Weaver. Others complete the following for the duration: Sumo Squats w/Kettlebell, Tricep Extension w/dumbbell, Shoulder press w/dumbbell, Lawnmower pulls with Kettle, WWII sit-ups with medicine ball, Balls to the Wall. We rotated until everyone had done each leg.
Mosey to Twin Team Hill for Exercise Two: On the way up, 10 flutter kicks (2 count) at the first mailbox. Add two to each additional mailbox. On the way down, same pattern but plank jacks.
Suzanne Somers on the other side.
Jumping Herpees to the end of the road, jog back. Lunge walk then mosey back to the flag.
Final thoughts: It was a great honor to welcome Chef Boyardee who is part of F3 Sacramento. Apparently that part of California may be less humid with minimal hills. Strong work by all today! A school employee walked past me as I was doing Balls to the Wall – only thing I could think to say was “just hanging out.”
14 men of F3 arrived at Ramm. A few were early to get in the extra miles for BRR training. Some in search of Humidity and at least 1 upset that FacePlant and Bodo’s didn’t include him in the plans for matching outfits. Today, the original first route at Ramm. We may need Bleeder, BT, Swirley or Lugnut to confirm. The out and back, which YHC runs the most.
The out and back:
Left on Grove
Left on Three Chopt
Right on St. Andrews Lane to the end of the Cul-de-sac and back to the Flag for 4.
5s: continue back turning around at N. Hamilton and back to the flag.
6s: continue back turning around at Tilden and back to the flag.
1 Ramm Gears today. ByProduct securing the AO and protecting the streets of Richmond. Well done ByProduct.
Great run today fellas. Thanks for taking us out today FacePlant.
See you in the Gloom.
Oyster
YHC rolled up to the parking lot with his 2.0 to get this Thursday morning started off right. We see 2 vehicles in the lot (our weekly ruckers) and we stretch prior to the 5:30am Launch. 2 more roll in and we begin our run. Mr. Holland is getting back into running shape after his shoulder surgery and being cleared to start running again. YHC starts off with the mumble chatter calling out Tim and G and my 2.0 asks, ‘what happened to our F3 names?’ he was correct and we then fell back into running form. For this run, YHC and Mr. Holland do the Taylor farm loop and we stop at the 2.0 mile mark to walk for about 5 minutes, then run in front of all of the schools and walk for 5 more minutes, then run to the ruckers that were on the return to the Rutland clubhouse. We got in 4 miles for our run. Speakeasy and Hash logged in about 5 miles, (and Speakeasy ran to AO and back home from AO) so about another mile in his total count for the day. The ruckers logged in a little over 4 miles.
Numberama, namerama, YHC took us out in prayer.
It was great to see the gang this morning, have a great week. See you in the gloom soon…Cheers…CB!
7 had a blockbuster of a time at this week’s First Watch! Coffee was great too!
At Circus Maximus, we did numerology. We did a triple check with 4 exercises and 5-man teams. Latter, we did 11s with 10 people.
Warm-up:
SSHs, Don Quixote, IWs, Ukrainian Soldiers, Hamstring stretch,
Partner up:
1 partner carries both bells, other does 10 merkins, around island to the end of the walkway closest to where we begin.
Divide up into 2 teams with 4 partners and do the following 3X:
Goblet squats
Overhead press
Situp using KB to anchor feet
Timer runs to end of walkway and back
Next, go to courtyard with your teams and do the following 3X:
Steps ups
Curls
Jackknife
Timer runs around the courtyard
Back to middle of walkway and walk between the middle and the end of the walkway:
11s: waiter carry between
Triceps and Racked Lunge (both legs count as 1)
We didn’t finish.
Back to the flag.
Announcements:
2nd Tuesday lunch on the 12th. Location to be announced.
Matthew 6:34 is “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”
There is more than one of these “don’t worry about the future” verses in the New Testament. This one is easier for me to grasp. To me, it says focus on what’s you’re doing right now. Where I used to work, we periodically hired consultants to promote various ‘programs’ such as the Quality Improvement Process. One of the programs had the mantra “Be Here Now”. I liked that. Focus on what’s in front of you. I don’t mean to suggest that you don’t think about and plan for tomorrow. But like many people, I try to multi-task. That often doesn’t work out well. Try to deal with what’s in front of you right now and get that done right so you won’t have to worry about it later because you messed up what you were doing right now.
5 HIM posted on time at 45MOM (and one LIFO joined us about halfway through) for a strenuous Fudd beatdown. Here’s what occurred:
Warm up lap around the block
Disclaimer then COP in the field:
SSH x 20
Merkins x 10
Deadman Hang, then again with alternating leg crossovers
DQ x 10
Line up on the south end of the field for further warmup while moseying back and forth (North, South) across field………high knees, butt kickers, karaoke, backwards jog, lunges, elbow to instep lunge, then bear crawl to the fitness track.
Triple Check/Four Corners……3 rounds….run 1 lap around the track per round, stopping to do assigned exercises in each corner
Rd 1: Squat x 10, pullups x 10, HTH x 10, Dips x 10
Rd 2: Merkins x 10, Hanging leg raise to bar x 10, alternating toe touches x 10, hanging lat pulls
Rd 3: Partner up for partner carry. Teams alternate carrying each other while stopping in each corner to do LBC’s x 30 then Flutter kicks x 30 then repeato until done.
Mosey to the field for 11’s…..burpees and V-Ups…….Started with 10 burpees and 1 Vup and ran out of time once we got to 4 burpees. Moseyed back to the shovel flag for Numberama, Namerama, COT. YHC took us out.
NMS: Humidity and anticipation were both high as Fudd posted for his second Q following his return from CO. Banter started early as it always does when TYA and Fudd are together, and the rest of the PAX seemed happy to join in as well….glad to be free of the fartsack for one more day in the gloom. YHC heard a wise man once say that “Pain is weakness leaving the body.” Pain was indeed felt by all this morning as YHC never wants a PAX to post to one of his Q’s and leave feeling like he did not get a good workout. TYA questioned whether the first evolution was a triple check or a four corners…..YCH believes it was both. Bodos showed up around 5:53am just in time for Round 3. This gave us 6 PAX which allowed YHC to audible to partner carry, which pleased all PAX to great lengths. #TCLAPS to Bodos for having the balls to post anyway, despite the partial fartsack and ensuing late arrival. #TCLAPS as well to Pre for running everywhere despite his avowed dislike of all things running. Anthrax and TYA both were moving like greased lightning, causing YHC to second guess their AARP memberships, and Seymour and Bodos were giving YHC a run for his money during 11’s. In short, everyone put out, felt pain, and became stronger because of it.
Prayer requests: Seymour has a new dentist starting in his practice this week….prayers that this person brings high moral values and excellent skills. Prayers for men under the age of 30 which seems to be the demographic for recent mass shootings. Prayers that F3RVA can have an impact in this community, reach not only men under 30 but all #SADCLOWNS that need this brotherhood. “The prayer of a righteous man is powerful and effective.” James 5:16
Never stop chasing the wabbit!
Fudd out
….this workout would have been a little easier as a younger man. YHC and Honeymoon rolled into No Toll to find pretty much the lone survivor of the Edgewater/Roundtrey PAX, AKA Mcgruff, and a bullseye getting some pre run work in. At the count of the trash truck we were off.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
Horseshoe- Run the trail shoe starting at 5 increasing by 5 on after each run completion. WWII’s Merkins, SSH’s, MErkins, Drydocks, Monkey humpers, etc.
1/2 merkin mile- Run 2 laps completing 10 merkins and 10 lunges at each turn.
4 corners: Tennis courts- Jump squats, LBC’s, SSH’s and something else hard
Announcements: HHH coming to SOJ.
Prayer Requests:
YHC took us out in prayer.
Make Today Awesome!
A handsome set of Forge regulars showed up for superhero training. It was humid, and exhausting, and a perfect way to choke out the Jester of excuses and sloth.
The THANG:
WARMERAMA:
Batman Workout:
Mosey BTTF:
COT:
NMS: So apparently great minds think alike, considering Florence did a version of this Batman Workout at R&R last Saturday while YHC was out of town. House Party was the only one who had the “pleasure” of double dipping, and informed me after that they’d done the x10 sets of each exercise in succession rather than in circuit. Either way, The Batman workout is a absolute smokefest. TClaps to Fresh Prince who finished all x10 Rounds and did an extra round while we ran down the clock. YHC completed 8, and pretty sure Doozy quite nearly got to 10. YHC closed out our COT with a testimony and encouragement to reconsider to quality and quantity of that which we consume, which the QSource specifically refers to as The Queen. It doesn’t matter how much we workout if we are loading our systems with junk. Choose something to give up for a day or a week, and use the ensuing hunger you feel for that normal indulgence to pray/meditate or consume something healthier. Accountability matters, so tell a brother what your doing. Love, DTH
YHC expected a bigger showing for a gorgeous Sunday morning at OTB. But he stood alone with his dog until just prior to push off aisle 5 came screaming in. Apparently he had to drop the kids off at the pool prior to departure. 3.5 miles covered. great F2 with aisle 5 afterwords.