6 strong gathered in the gloom of Bettie Weaver Elementary to honor a fallen F3 brother. Nervous mumblechatter and a just a touch of humidity filled the air as we all knew what was to come. Here is a brief summary for your viewing pleasure.
Mosey to the basketball court for warmarama: Arm Circles, Helicopters, Ukranian Soldiers, Dead Man Hang, Hip Flexor Stretches, Wilson/Fudd’s wife, High knees, Butt Kicks, Karaoke x 2, Shoulder Stretches.
The Workout:
5 rounds of the following: 10 pull ups, 20 V sit-ups, 30 Merkins, 40 yd Broad Jump Burpees, 50 yd sprint, 1/2 mile run.
Back to the flag for Numbers, Names, Announcements, etc.
Boberry took us out.
Final thoughts: That was a tough one! I think we all finished 4 full rounds, with Doozy getting further into the 5th. Towards the end of the workout, Rosie noted that our broad jump burpees were actually about 55 meters. That’s just how we roll down here South of the James. Of course, YHC may have compensated with an embarrassingly slow final sprint. Prayers for Treehugger, the F3 Lehigh Valley member who recently lost his life. Also for Florence, who had to bail at the last minute due to COVID in the house.
10 of the best from the West End and a fast visitor from Raleigh tried to not get lost in a 4-5 mile run that included ~1.5 miles of Rain Tree Trails (RTT). Lots of hills and different terrain hopefully was good BRR prep for a few of us. YHC is the only one who had experienced the trails before and noticed that the roots got bigger in the dark. The team only had one fall and some got lost after the trail ended but everyone made it back safely. The route went something like this:
Pump South to Falconbridge to Raintree South to the Raintree club.
Take the trail on the LEFT of the Raintree complex (some learned that going to the right of the complex is not possible) and then take the lake trail counterclockwise around the lake. Admire the lake and wildlife. 3/4 the way around the lake, take the trail on the right.
This trail takes you to Rounding Run which takes you back to Falconbridge. Go right on Falconbridge and quickly look for the trail entrance on the left.
Take the trail for a mile, avoid the roots and rocks, crossing the stream while avoiding the trolls living under the bridges. Trail ends at Rocky Point Parkway and find your way back to Ridgefield (done a few different ways).
Take Ridgefield down past Pump and come back on Old Prescott.
Announcements: BRR in Sept (need more runners), new AO in Manchester starting Saturday mornings at 7:30 with the Healing Place (see Offshore for more info), Sin N Sip 9/24 (see Gomer for more info). Check Slack for other stuff.
Prayers for Lab Rat and Gomer’s sister-in-law and family.
Good to have El Chapo from Raleigh join us the past couple of days. Always a privilege to Q and glad I did not get anyone too lost.
Only 2 Gloom warriors showed to join YHC in the latest edition of the Timberwolf beatdown. According to the late arriving garbage truck driver, this is what went down.
COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers,/, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.
The thang:
A proper Horseshoe. Several weeks back I called for one and did not execute. So I was back today to set things right. Horseshoe was on the trail beside the track (Big Hill). Working our way up adding one at a time, picking up the next exercise on each side. Up with 5 Drydocks, 10 WWII’s, 15 jump squats, 20 Merkins, 25 LBC’s, 30 Lunges, 35 Plank jacks. Back down dropping an exercise each run. Time for a lap with various runs thrown in Mosey BTTF.
Announcements: See Slack
Prayer Requests: I pray for Dozey and questions from Posey on their screening of Bull Durham the night prior.
YHC took us out in prayer.
Thanks Dozey, Posey for not making it a solo workout.
Eight runners and ruckers converged in the Rutland clubhouse parking lot with plans to run or ruck while trying to stay cool. With it being 78 degrees at 5:30 AM, the staying cool plan would be a challenge. Three groups took off in various directions. The Ruckers were Yardsale, No Idea, and Jinxy. The Runners were in 3 groups, Opus and Mr. Holland, Speakeasy and YHC, and Corned Beef solo. The runners did the Rutland/Cool Spring Forest/Knollwood loop. The Ruckers walked towards Atlee Road and went in some direction from there.
COT: Numberarama, Name-O-Rama, Announcements, YHC took us out
NMS
Today was a hot and humid day. In saying that, an F3 workout is always a sunny and 70 way to start the day. The question did come up if a VQ can occur with a run or does the VQ need to be a bootcamp? This discussion occurred as the DaVille nano-region determines the Qs for future takeovers and who will cover the DaVille AO.
Announcements
This Saturday, DaPile will be held at the Kings Charter clubhouse at 7 AM and will be very FNG friendly. Spread the word.
Next Thursday, July 28, The Tomato Run will start at Buffalo Wild Wings at 1090 Virginia Center Pkwy, Glen Allen, VA 23059 to run down Virginia Center Parkway to run the Village View Parkway hill. Come on out and challenge your running or rucking endurance.
7 guys came out for an epic beatdown of the hot potato variety.
Started out with a Yardsale COP — arm circles, cherry pickers, HRM’s, SSH, some other things I don’t remember
Triple Check Run the loop, demon crushers, sit up presses
Pass it on to the trout Off to the bus loop… bear crawl with KB to the light then 25 KB swings bear crawl with KB to the next light 25 kb swings again crawl bear with KB to the next light burpees with kb up to chin crawl bear with KB to next light lay on back and touch heels backward lunge with KB — around the worlds
Opus took the next one — Don’t Drop the soap Hold KB in front of you for as long as possible When you drop it, run a penalty lap and then 15 merkins Do this 2x which left us enough time for a bunch of boat canoes!
Numbers, Names Announcements — neighborhood (Kings Charter) workout at 7 this upcoming Saturday!
NMS — great group this morning at Manndate! Trout brought the hammer down and killed all of us with the bear crawl/crawl bear with kettlebells. Brutal.
Arrived at the AO at Zero Dark Thirty to see tres amigos (Pigskin, Whitesnake, and Lighthouse) already milling about. At 530, Whitesnake said something to the effect of: “well, I guess we don’t have a Q.”. Having now been in RVA for 7 months, and becoming an almost weekly regular at WTH, I quickly volunteered to run point for the morning. Only problem was, I had no plan. No issue, as I’ve been here before and as per one of my favorite songs, we made it up as we went along.
Workout went something like this:
Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
Halt at the small cul-de-sac right off Thamesford for the disclaimer and a brief warm up: side-shuffle hops (shout-out F3 Churham/NC), alternating shoulder taps, merkins
Drafting off Whitesnake’s Q from last week, we then headed to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
After Elevens, caught our breath with a smattering of Mary exercises
Departed the parking lot, back to the cul-de-sac for 6-count burpees
Continued the run, back across Three Chopt, around the lake to the gazebo for dips/derkins
Run back to the shovel flag for more Mary and a few stretches
3.1 miles per YHC’s watch
No announcements or prayer requests. Appreciate the opportunity to lead!
3 strong posted for WDOG this morning and here is how it went down.
Mossy to the brick patio for warm ups – then down to the hill of ill repute – 3rounds first round – polar bear to the end of the street – run down the hill at bottom 20 WW II’s run up hill – next round lung to end of street run down 20 LBC’s run up hill – next round bear crawl to the end of the street -run down 20 cross leg lifts – run up hill.
Mossy to the stage : Grab your coupon – 3 rounds of – 10 overheard press, 10 curls, 10 triceps – 1- block merkins.
Mossy to the Amp Theatre:
18-1 Dips on the way down – back up 1 incline merkin at each step.
Mossy to the flag – short Mary..
BODO’s took us out.
Thanks for showing up guys thought I might be solo today but three’s company 🙂 way to work out there this morning – it was a great way to start the day ! See y’all in the gloom ..
Eight Danny Noonan wannabees huddled in the normal gathering spot while the Q meandered around prior to launch. After all preparations were made, YHC walked up which immediately shut down mumblechatter. Wait three minutes to see if little blue would show up and then off we went for traveling COP.
COP
Mosey to the end of the triangle for invisible jumprope x20
Mosey to the next road for helicopters x10
Mosey to the next road for suzanne somers x10
Mosey to the next road for copperhead squats x15
Mosey to the bottom of the hill for mountain climbers x10 and LBCs x20
The Thang
We tried a new creation today. Leap Frog. It needed some modification as we worked through it but YHC believes it was a success. Organize into groups of three. One partner runs up the hill 20 seconds, stops, and starts to do merkins. Second partner runs past the first partner 20 seconds. When your partner passes you, switch exercises from merkins, to jump squats, to WWIIs. Trailing partner does 10 WWIIs and then runs up past the first partner in leap frog fashion. It worked, hard to describe, but it worked. We went all the way from the bottom of the hill to the light.
Short mosey over to the parking lot for curb crawls, 1-5.
Another short mosey to the triangle park for a skills based challenge. Pax was 20 feet away from a 10 foot circle. Cycling through the PAX we had to try to chip a ball in the circle. In the circle, 20 LBCs. Just miss the circle, 5 merkins, completely miss the circle 5 burpees. Second round we eliminated the “just miss”. We did almost all burpees. Third round was a speed round with cumulative merkins for every miss. We did 8. Fourth round we ditched the club and just tried to throw it in the circle. 7 of 9 were successful so we did 2 merkins. BTTF.
Announcements
TYA is off to the bridge this Saturday. Ping him if you are going.
Lots of HDHHs not on Hump Day. Next one is Tuesday at Snuff’s house. See slack for details
Prayers for our brothers that need our assistance. Reach out a hand to provide support.
Moleskin
YHC was unsuccessful in identifying his next captain’s choice partner. Everyone complained about not cutting the grass but what YHC learned is that everyone sucked at chipping. Maybe we should try putting next time, you know… night putting. Bacon Bits and Ronnie had the biggest scares. I thought their shots were headed for the house across the street.
Appreciate the opportunity to try something new fellas. Let each of us offer strong support for those around us no matter where they need assistance. That’s what this brotherhood is for. None of us is alone in our challenges.
10 HIM made their way to SOT, 5 took off for a run and 5 headed out for a bootcamp that turned into a run.
Mosey to the front of the school for a COP
DQ’s, Dead Man Hang, Helicopters, Imperial Walkers, Merkins, Rosalittas or Dollies (Nancy told YHC he was doing the wrong ones, and he was right)
Mosey – Pick up the frisbees and the medicine ball on the way, head to the parking lot next to the track
Place 12 frisbees, 1 per space in the parking lot with the medicine ball closest to the track. At each space do 10 of the exercise on the label of the frisbee and take 1 lap around the track once you get to the medicine ball there is no exercise you just carry the ball around the track.
BTTF
Numbers / Names Nancy took us out
NMS:
This was a modified Ball and Chain because the chain is MIA right now. YHC has a bit of a mess in his shed so the chain is buried deep within the abyss. With the track being the timer on this workout it made for a lot of running and none of us made it all the way through the exercises.
