ran to middle school black top. Did some merkins and other things.
then 5 burpees, 5 merkins, 5 pull up bar toe touches, then run the length of blacktop. (Did 10 rounds).
Then went over to the bus loop. Benie Sanders inside loop 4 times and doing various squats, lunges etc theought out.
3rd F: (Faith)
“many who are first will be last, and many who are last will be first” ( Matthew 19:30)
~TAP for the families and those impacted by all the conflicts in the world today. All sides of a conflict have 1000’s of family members impacted by the requirements imposed by a handful full of people who see the loss of lives as just a means to an end.
~TAP for the youth of our country as they enter into the adulting world among some of the highest inflation, soring gas, and house prices that has become damn near impossible. For them the American Dream feels like it is out of reach. A Starter home these days is between 200 and 300 dollars a square foot… think of that for a second.. Starting a new career at beginning salary and looking at a 900 square foot house that is going for $250,000 and gas prices at 4$ a gallon. The 20 somethings is quickly become the fastest growing homeless and suicide rates in the US.
2nd F: (Fellowship)
Therefore encourage one another and build each other up, just as in fact you are doing. (Thessalonians 5:11)
FNGs are starting to come out in the Winter thaw… There are many 2nd F opportunities coming up. If they are hesitant to starting the F3 lifestyle with a 0445 wake up call, then bring them out to a 2nd F event. F3 is more than just a workout and there are no rules stating the FNG has to start off at a 1st F event.
~2nd F lunch event kicking back off in the Short Pump area. It will be the 2nd Tuesday of each month around the Short Pump and Glenn Allen area. See Slack 2nd F Channel for location details
~HDHH Wednesday 4/6 at the Answer on Broad.
1st F: (Fitness)
“Always prepare yourself physically as best as you can” Moral Code 235
COP: (Circle of Pain) warm-up
1 BLIMPS
4 Corners
Starting in the center of the 3 tennis courts you run to one of the 4 corners and perform 10 of a set exercise then run back to center for 2 Burpees.
Go to the next corner and so on and so forth until all 4 corners and 4 sets of burpees are completed. We did 4 rounds of this with the following exercise in the corners. (32 burpees in the middle as well)
| Round 1 | Merkins | Wide arm Merkins | Narrow Merkins | Carolina Dry-dock |
| Round 2 | WW2 | LBC | Flutters | Hells to heaven |
| Round 3 | Squats | Lunges | Summo Squats | Jump Squats |
| Round 4 | Merkins | WW2 | Squats | Burpees |
10 or each exercise
Modified CAGE FIGHT WAR!!!
YHC has a pack of F3 Workout cards. (See MudGear site to order a set)
The game is simple: PAX lines up against the cage fence. One by one you draw a card, announce the exercise on it and keep it. (yes just one Body Karate.. )
(Number cards you add 10 to it, face cards are 20, aces are 100)
The entire pax does the exercise at the far end fence (3 tennis court lengths away) and return to start. This is done until each pax member has called out their card.
To finish this off; after each pax has their card, in pairs, they pick another pax member to “Play war” with. The higher card is the winner and the reward is we all get to do the exercise plus 5 extra in the count before collecting the losing card. this continues until one card left and we double that one up.. (Winner was 100 Arm circles. so we finished with 200 of them)
Exercises pulled today: Monkey Humpers, Ranger Merkins, Low Slow Squats, Flutters, Arm Circles, Karokee, Standard merkins. lunges, WW2, and few more i forgot.
Mosey back to the AO launch.
5 Mins of Mary:
Flutters, Rosalittas, and LBS to take us to 8AM.
DONE!!. Lets go get coffee.
NMS: It was great to see the SOJ PAX again. Not gonna lie, YHC was a bit nervous to be leading a beatdown right now. i wasn’t sure if i would be able to finish it or not. Having a heart issue is no joke.. but having a heart issue that comes and goes is just a royal pain in the ass since you have no idea if it will happen or not. But, its all up to the Great Sky Q so, I will go where he leads me. However, just in case, Florence had told me ahead of time if needed someone was ready to step in and finish it out for me.
Was great seeing all the 2.0s out at the beatdown this week. Oreo, Hammer Head, Poison Ivy, and Banjo all did great. (T-CLAP to Try Hard with the interactive Banjo ruck sack).
FNG Dingo held his own today as well. That 1st F3 beatdown is never an easy one. Thank you Chaplain for pairing up with him and making sure he knew what the exercises were. Dingo is an interesting pax with many world experiences. I look forward to meeting back up with him in the gloom or a 2nd F event to hear more about his adventures.
It was a great way to start the weekend off and YHC appreciate the PAX of SOJ allowing me to lead at Rock and Roll.
AS always: If you have read this far. Take the next 30 seconds to text a person in your life that you have not heard from in a while. It may be what helps them through the day.
Thank you for allowing me to lead.
v/r
John (Gypsy) Boles
11 Walkers, Runners and Ruckers jumped out of the Fartsack for another edition of Off the Books. Props to Tobit and Draper who were going after 15 miles this morning. Well done Fellas.
Announcements: Shiplap has the Q at Satan’s Hill tomorrow. Come get some!
At Gridiron today, we started out, after warm-up (SSHs, IWs, Don Quixote, US (Ukrainian Soldiers), Stretching), with 10 minutes of Burpees on Burpee Hill, in hopes that the Burpees will bring Homer back out to Gridiron. Almost expected him to sense the vibes and show up. But alas, no Homer. On the other hand, there was a rare Blue Moon appearance.
Next, Stretching and then 11s:
Pullups and WWIIs. J’vile and I forget who else finished early so I didn’t get to finish my 11s. Darn!
Back to the parking lot for 3 rounds of 20, jumping over the line, in cadence, with a stretch in between.
Over to the stands by the football field for single count Bulgarian split squats (each leg) and Dips: 10, 9, 8, etc. down to 1.
Over to the parking lot in front of the school for more 11s: Mike Tysons and Plank-arm raises.
Back to the original parking lot for 1 leg balance. Impressive balance shown by Atilla and Tater. Tater was able to touch his nose to his shoe while maintaining his balance.
Finished up with Dollies, Heels to Heaven and one-legged APDs,
So, a bit of a geography lesson today: Ukraine (tribute to Lighthouse and the people of Ukraine), Bulgaria (split squats) and Alabama (APDs).
J’ville offered to work on Pinto’s Porsche. Pinto didn’t seem interested. Wonder why? I know Chum was disasppointed we didn’t do a lot of really long distance running.
I just checked and the Q-sheet is wide open. Lots of opportunities!
70 and Sunny!! Why wouldn’t 20 studs from around RVA gather around for an epic beat down. Great to see LabRat and CircleK this morning. It’s been too long brothers. We gonna learn about them Coupons today. Let’s get after it!
Warmarama:
Oyster: Long Mosey to the Penny Stage. Grab a Coupon, Circle up: SSH, DQ, Cherry Pickers, Coupon Squats, Toe Taps, Coupon Merkins, LBC, Flutter Kicks, Coupon American Hammers, WWII, Alabama Prom Dates.
The Thang:
Oyster: Mosey to the Triangle with Coupon. Partner up
Partner 1: Carry 2 Coupons to the end of the street.
Partner 2: Run to the end and back. Switch.
Plank for the 6.
In Cadence: Planks, Flutter Kicks.
Repeat back to the Top.
Plank for the 6.
In Cadence: SSH, Not So Lazy Lazy Boys.
Repeat back to the Bottom.
Plank for the 6.
In Cadence: Planks, Merkins, Freddy Mercurys
Repeat back to the Top.
Plank for the 6.
In Cadence: Flutter Kicks
Return Coupons, Penny Stage.
Oyster passes the Q to Duke (true story) :
Duke: Let’s Mosey to the Amphitheater
Partner up for a Dora.
100 Box Jumps, 200 Squats, 300 LBC.
Run to the Top and Back.
Plank for the 6.
Something was said: 5 Burpees.
Something else was said: 5 Burpees.
Duke: Let’s Mosey to Love Hill.
Partner up:
Partner 1: Broad Jump Burpees
Partner 2: Run to the top and back.
Switch
Partner 1: Lunges
Partner 2: Run to the top and back.
Switch.
UpChuck got Jokes: 5 Burpees
Duke: Mosey to the Circle.
Ring of fire with a Sprint.
2 People Sprint the Circle, Everyone else does Merkins and Squats.
Repeat until everyone sprints circle.
Move into the Circle:
Nothing was said: 5 Burpees
Flutter Kicks in Cadence
LBC in Cadence
Jazzercise in Cadence
Duke: Mosey back to the Flag.
Announcements: It’s time to HeadLock some of the guys who haven’t been out in while. Check the emergency contact sheet and reach out.
Good News: CircleK reports that The Stallions that went out to Nevada have finished this race. Rim to Rim is done!! Everyone is safe and everyone is healthy. Now on to the next one!!
YHC took us out: Thankful for this group and how it has changed me over the years. Something about starting the day with fellowship, a workout and usually a lot of laughter just sets the tone for the whole day. I know my family, friends, and coworkers appreciate that change in me. Let’s be thankful and pass on those blessing to someone in need.
SYITG
Oyster
3 middle aged men said No to ED and got *up* for Morning Wood. We did the long loop for the nature trail but YHC took one wrong turn so had to back track a little bit to get back on the right trail.
Ship and Hitch had a deep philosophical conversation about life, YHC contributed nothing. Secondary conversation centered around the perils of online dating. Ship’s story is one of success. Roughly 3 miles covered.
9 Runners/Ruckers got lucky with no rain and temps near 70 for the Thursday Run.
YHC told the crew back to a loop we did a few month ago which included the Townhouse next to the YMCA, going behind Kroger then through the main parking lot, a loop around the Rutland Townhouse then down to Rutlandshire with a cut through the trail to our began our normal loop around Rutland/Knollwood. Distances varied from 4 to 4.75 miles
Ruckers did their thing getting there early and Rucking where ever
SPIT ON THAT!!
5 Davillians enjoyed a cooler day but without rain for nice run.
Route included using the left side of Altee Station including Summer Duck, Chickhomany Oaks, and Madison Spring before come back down Kings Charter Dr.
4 Miles when coming into Honey Meadows took a right back to the to the schools
5 Miles when coming into Honey Meadows took a left down the trail to Honey Meadows Rd then back to the school
SPIT ON THAT!!
10 men showed up to get swole and 4 to run. New Market is officially getting ready for pool season.
We moseyed through the neighborhood and stopped for merkin variations, threw around various tokens (rocks, logs, concrete, etc), and did a few ab workouts here and there.
We showed back up to home base and found our tokens organized in the shape a large d*$&. Rosco’s immediate reaction was ” I thought we were all adults here?” I blame Rosetta and Tobit.
Prayers to a New Market neighbor and Nancy’s uncle.