8 strong posted for roller coaster and here is how it went down.
Medium loops to stay in the shade 5 miles.
Well done guys the air was thick – that was a tough run but it prepares us for what is ahead – way to work!
Hope you enjoyed those beers Upchuck we missed you out there – those pics you sent were torture ….
See y’all in the gloom..
Hello Brothers, if you know of anyone who lives on the far southside or southwest side of town, YHC is gauging interest on starting an AO at Rockwood Park : 3401 Courthouse Rd, Richmond, VA 23236 . This location could draw out some people from Chester and Chesterfield. Wednesdays at 5:30 am would tentatively be the day/time for meeting there but that’s definitely open to discussion based on the needs and interest of other PAX. Feel free to share this info on the Town Hall and pass on YHC’s contact info : Florence aka Nate Levine, phone # 941-258-5594
5 Gloom warriors and an FNG showed up for a Doozy Q at Timberwolf and this is how it went
SOP
Mosey to the main lot, disclaimer (that’s where the title came from) DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Hillbillies, LBC’s, Merkins
Mosey to the bus loop for parking lot tracers
Mosey back to main lot Parking lot crawls
Bear Crawl to the first line with one merkin and increase merkin at each line by one (10X)
Lung back with 2 squats at the first line increasing by 2 at each line (10X)
Peter Parker to first line with 1 merkin at each line (5X)
Broad Jump to first line increasing by 2 squats at each line (5X actually ended up being 4X)
Crab Walk back with LBC’s at each line increasing by 2 (10X)
Mosey back to the cars to find a Kettle bell and medicine ball continue mosey to the tennis courts
Triple Check, partner one (timer) runs perimeter of the courts, partner two uses one of the two coupons to do squats and partner three does WWII’s
Mosey BTTF for some Man Killers and a AB ring of fire
Numbers / Names / YHC took us out
NMS:
Welcome to the PAX Vagabond. He is Gypsies cousin so the name seamed to fit.
Proud Pops moment when Posey got the call to lead cadence in the ring of fire. He chose Flutter Kicks, his cadence was clear and on time. Someone signed him up for a VQ at No Toll next week that someone shall remain nameless to protect the guilty.
Three warriors of the gloom arose to tackle F3RVA’s earliest AO and a hot potato was called. With a nice breeze in the air we were off with perfect numbers for the triple checks. Kubota took the lead the for a nice mosey to the front of the church for COP: Deadman Hang, Stretch it up on toes, Don Quixotes, Crab Cakes and tempo Merkins.
Kubota Q: Time for a Triple Check at front of the church. Partner leg tosses while time bear crawl crawl bear, lunge and reverse, and bunny hop. Hotpotato passed to Pucker.
Pucker Q: Mosey to the back parking lot chasing the breeze we found at front of the church. Time for 11s with Merkins and Crunches (2 count) called. Mosey around parking lot to back corner for more Bear Crawls and the breeze was lost. Pax lined up and bear crawled to each parking and did one merkin at each, lunge back with 3 jump squats at every other line. Time to turn around bear crawls with American Hammers every other line. Hotpotato passed to Bacon Bits.
Bacon Bits Q: Lets find that breeze, started with a slowsey that evolved to a mosey to the coupon stash. Breeze still not found. Circle up for some coupon work 1 round with 40 Block swings a timer, curls, and bench press. Time to mosey to corner of parking lot for Triple Check Timer lunged and Bernie Sanders 1 round and audible was called to run and Bernie back to get the triple check in, partners did curls and over head press. Time to turn in the coupons and mosey back for 10 merkins oyo and squats until time and the breeze was back for a cool down.
Names, Numbers and YHC took us out.
Nice work today, Kubota was missing Lockjaw and Honeydo since they told him they’d be here, guess the fartsack was too strong. Mumble chatter low today as we covered a lot of bear crawling and the leg toss have been felt all day long. Appreciate the opportunity to lead with Kubota and Pucker this morning. First Back Blast here, hope I got it all in and posts right.
Bacon Bits
Hitchhiker pointed out the YHC only Q’s with games of chance. YHC likes games of chance because if it sucks, then YHC can just blame it on luck. The weather people said hot and muggy but it was sunny and 70 and with no humidity. A mighty four were present which made YHC happy because that meant YHC didn’t have to modify a carefully planned partner workout game of chance! This is how it went down.
Warmup/CoP
In an effort to become more limber and due to the groans that were getting louder as 0530 rolled closer, YHC decided on some light stretching to start things off. Touching toes, Donny Q’s, reaching for the sky, and a few others. Then to get the heartrate up and running YHC led everyone in some side straddle hops.
The Workout
The four warriors proceeded down around pump house park on a Native American merkin run. First person leads the single file line, and the last person drops and does 3x merkins, then that person catches up to the group, taps the last person in line and runs to the front, the tapped person drops and does 3 merkins. Repeat-o for approx. 1 mile.
Once at the top of the pump house park hill, 20 OYO WW2’s to even out the ab muscles. Then mosey on over to the rusty cage for prep work for the next WDOG Murph (Which BTW will be hosted by YHC at on July 21st – warning shot everyone, you can skip it if you want or you can come and play).
Before getting to the rusty cage the warriors picked up coupons, dropped the coupons at the fire hydrant, then moseyed to the rusty cage. Then, 1 pullup, then run to the coupon and 1 overhead press, then run back to rusty cage and 2 pullups, and so on and so forth on up to 5 merkins, then back down to 1. With MURPH training complete, on to the next game.
YHC lead the warriors to the sunken field, partner up and each partner stands on the opposite end of the field. Then the partners run to the middle of the field (for those keeping track we did this width wise and not length wise), at the middle of the field partners did rock paper scissors, loser does 5 burpees, winner does plank and wait. Then run back to the end of the field and back to the middle again for next round of rock paper scissors, rinse and repeat 10 times. Some were lucky and others were un-lucky.
Mosey on back to the flag with a short stop to do some slow merkins and leg raises. Then mosey continues back to the flag for some stretching, which included the have a nice day stretch which is a favorite of YHC.
CoT
Names, numbers, etc. Announcements: town hall tomorrow night, see pre-blast for Zoom link. Karaoke party at Hitchhikers on July 17th. Be on the look out for Q-school, see UpChucks pre-blast.
YHC took us out, be thankful for what you have and be mindful that there is always someone out there that has greater challenges than yours.
This is a pre-announcement.
With all of us excited about F3 and an on-going push to headlock new guys and pull other guys back from the Fart Sack, F3RVA will be hosting a Q-School later this year. This is an invitation to each PAX member to provide input on what they suggest we cover.
Recall that one of F3’s five core principles is a two-part statement: workouts are led by a rotating Q who participates in the workouts. Rotating Q. Participates in the workouts.
Some of the following may (or may not) be topics and / or instructors:
Q-School is a fantastic opportunity for guys who are newer to F3RVA or PAX looking to sharpen their Qing skills to hear about the Q from guys who have years of experience. This will cover everything from having access to the Q sheet (on Google Docs!) to techniques for managing the workout. And, remember, there are many types of Q’s. Beat downs can be different from regular runs which can be different from Sunday Funday or Dirt Church. One size does not fit all.
More details to follow. In the meantime, pass the word. And, for those who have specific ideas, specific topics, or a particular experience you would like to see covered or shared, feel free to send them this way.
SYITG!
3rd F: (Faith)
Thank you Probation for taking us out this morning in Prayer.
Openings for the Breaking Bread are still available. DM Upchuck for dates.
Homer and Gypsy hosting the Virtual 3rd F on the 20th. (Multi-faith discussion)
2nd F: (Fellowship)
July 31st Flyers game. DM Bone thugs for details.
1st F (Fitness)
We all know the core principle of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. But sometimes you get to see it in action with energized FNGs that come out for their 2nd post in 2 days. Today, YHC watch every member of the PAX encourage, fall back for, and lift the spirit of our new brother Carfax as he joined us in a regular WTH WIB (Workout in a Bag). There was no man left behind and we left no man where we found him either. The PAX got stronger though the fellowship and bound of supporting a pax. We all started together and we all ended together. That is what we do in RVA F3…
The THANG:
Left out of Pocahontas parking lot onto Three Chopt
Right onto Thamesford.
On the way down toward Church we turned into each cul-de-sac on the west side and did 20 Merkins at the end.
on the way back to Three Chopt we turned into each cul-de-sac on the east side and did 25 LBCs.
Back to the AO for 5 mins of Mary
Total counts:
120 merkins in total
100 LBCs
3.5 miles of running
1 min of American hammers in Cadence (about 30ish of them)
1 min of LBCs in cadence
1 min of Flutters
1 min of Heels to Heaven
1 min of stretching.
Not to bad for a Wednesday morning in the GLOOM. Hope to see more of you guys soon at WTH. Can wait to see you stamp your passport at this AO.
No NMS today.. slammed at work with interviews and midyear reviews.
Don’t forget to put on your calendar the RVA townhall on the 8th at 8pm. See Slack for details.
as always…. Call a pax you have not heard from in a while.. it may be what he needs to pull himself through the day.
v/r
John (Gypsy) Boles
YHC took the Q to give Yardsale and Mudface a break from Q’ing. Mudface and Chewy were already in the parking lot when Mr. Holland and YHC pulled in.
This morning as 5:30am approached a small miracle of sorts occured. There were no runners at Source of Truth. There was a Q in the gloom. Starting time hit and we were off. According to the very quick first responders of Midlothian, this is how it went down.
Mosey across the front of the school for
COP
Mosey around the school for some work on the tennis courts, whether or not you were dressed for the occasion.
Thang #1
Dora (leg variation). Partner 1 runs to the end of the courts, then Bernie Sanders back. Partner 2 does exercise, then switch. 100 Lunges, 200 Donkey Kicks, 300 Calf Raises
Mosey back around the school indigenous people style, last PAX 3 burpees then runs to the front. Made it to the far corner when a commotion was heard on Midlothian Turnpike. More on this later, but the workout paused while a more important matter was attended to. Once proper more qualified authorities were on scene, the beat down continued. Once we made it all the way around the school we descended to the concession stand area for
THANG #2
Triple(ish) check with chicken peckers, incline merkins, and a run to the top of the hill and back. Not sure how, but it seemed like 11 guys made up two teams of 3 a team of 4 and a team of 2.
Mosey BTTF for cool down stretching, Numbers, Names, Announcements (see below), Doozy took us out.
NMM
The detour/pause of the workout today was when someone crashed a truck into a powerline post on 60. Causing a loud crash, and well as huge sparks. As soon as they could see what had happened, Honeymoon and Singer were on the scene, assessing the situation, talking to the driver, Bullseye had called 911, Rosie ran down to the fire station, and Rosetta and Duke were routing traffic away from the incident. This was truly everyone pitching in as soon as they saw a need. The men who posted today ALL represented what F3 is all about, showing leadership, and helping their community.
YHC was rolling south and realized the EzPass transponder was not in the car, had to do the old fashioned thing and dig for change for the gates. This added to the commute and came in hot to start the work out and here is what went down.
Mosey to lot by the tall cell towers, circle up and warmed up with 20 SSH, 10 DQ, 15 helicopters, 15 arm circles 10 small 5 big, Reverso, 30 4ct American Hammers, 10 LBC’s, 10 scorpions, 20 merkins.
Mosey to Soccer fields and formed up at the bleachers chose a partner and did a Dora 100 merkins, 200 squats, 300 dips.
Returned to lot by Cell tower for 7 of diamonds and we started with 7 merkins at each corner, then 14 LBC’s at each corner, 21 2ct flutter kicks at each corner, 28 Squats at each corner, 21 LBC’s at each corner, 14 2ct flutter kicks at each corner and finally 7 dry docks. We stayed as a group and ran to each corner.
Mosey back to the cars for 3 minutes of stretching, then numberama, namerama. YHC took us out.
We will be having a zoom call @ 8pm on Thursday using the 3rd F zoom Channel for anyone interested in checking in with F3 RVA. This is a group discussion and ask all interested to participate and discuss F3RVA with the reopening, developing our AO’s, recruiting new brothers to participate and your ideas. We look forward to seeing you then. Have a great week as it was an honor to lead this morning. SYITG, Cheers…CB!