Category: Richmond, VA

FNG’s out ranked the grizzly veterans this day 4 to 2 but No Worries YHC and DTH had the skills (provided by God and F3RVA) to make this work.

COP (Disclaimer, Principles of F3 and some other jazz)

DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Merkin, hello dollies and LBC’s

Mosey to bottom of the hill, Light pole ally up hill

Run to first light post 5 merkins, second light post 10 merkins, third 15 up to 30

Mosey walk further up hill where the slope gets a little more intense

11’s Bernie Sanders up the hill (kind of like the second half of twin team but more upwards) 10 ball dippers per leg, run back to the bottom 1 jump squat, 9 and 2, 8 and 3 so forth and so on.

Mosey BTTF area (basketball court) for a quick 4 corners Prostitute style all abs

10 – hello dollies, 20 – American Hammers, 30 – Scrunchy Frogs, 40 – LBC’s

Numbers / Names YHC took us out

NMS:

DTH, Greenbow and YHC ventured out to visit a men’s retreat in Windy Gap NC that Greenbow took YHC to 3 years ago and YHC (God willing) will never take a year off. YHC was able to bring DTH this year and it proved to be every bit as powerful as it has ever been. Thank you Jesus for bringing YHC into this awesome event and prepare the hearts of the next line of men that will be asked to go next year.

The 4 FNG’s that we brought into the Gloom where from different areas of the country and where in their own right very fit. They probably didn’t expect the high cardio and leg work of a Doozy Q but they where more than up to the challenge of pumping out a few merkins. YHC hopes to see these fine men next year and prays that they will join the ranks of their local F3 community.

A few hardened veterans welcomed another Richmond native to the F3 ranks while attending the Windy Gap men’s retreat this weekend. Here’s how the FNG was shown the ropes:

The THANG:

COP #1:

• F3 Welcome, Explanation, & Disclaimer
• Warmerama on the BBall court, starting with Suicides then getting stretched out with the usual DTH exercises IC

COP #2:

• LINDSEY on the grassy slope:
• Lunges (single count) at the bottom
• WWII’s at the top
• Bear crawl from bottom to top
• Mosey the the end of the upper field

COP #3:

• DORA 1-2-3:
• x100 Merkins
• x200 Squats
• x300 LBC’s 
• Run across field and back between switching partners

Mosey Loop BTTF:

• 5min of Mary

COT:

• Counterama # 4
• Namerama (Welcome ELMER’S!)
• Announcerama (see Comments)
• YHC took the PAX out in Prayer

NMS:  YHC joined with a few dear brothers to attend the annual Windy Gap men’s retreat in North Carolina. This was YHC’s first time attending, and !WOW!, YHC had no idea how much stress and internalized emotions have been bottled up. But nothing like intimate sharing and prayer among true brothers in Christ to receive a new lease on life. Today’s little workout was the 2nd F3 workout at the retreat, Doozy having led the first one yesterday (with FOUR FNG’s no less!), but our buddy Cal from Mechanicsville was also interested in giving it a try, so YHC put together a simple but effective welcome for him this AM. Cal is in the IT world, loves soccer, and has creative interests in the arts & crafts world, hence “Elmer’s” – welcome brother! Ya’ll can expect to see this fine man posting soon to an AO near you. As always, it was a pleasure and joy to join in something hard with awesome brothers. Let me close with a simple but powerful prayer I learned which I hope will bless you too. SYITG, YHC, DTH

God I know you love me, and I know I have acted in ways that don’t acknowledge your love for me. Help me to remember how much you love me. Amen!