On a ten mile ride. Am I right? Good ole GD. Anyway, knew this might be a solo run this AM with pax out for spring break. The show must go on.
Route – over to Brigstock down to Ellesmere, Old Stonegate, Radstock, cross over Salisbury to Starcross and back home on Salisbury. Nearly 5 miles, little longer than usual but a good out and around kind of run.
-Singer
Today’s OTB family-friendly ruck gathered 29 cheerful hearts of all ages for ruck/hike through Larus Park. We started with a warmerama and stretching on the green space next to Gelati Celesti, and YHC even called a few reps in cadence. Before launching we covered safety rules for our big group including lots of kids, and then trekked a 2.5 mile loop around Larus with a merry band of high-energy boys leading the way the entire time. We stopped for the SIX a number of times including a refreshing splash in a creek and death-defying heights at the climbing rock, and made it back in just under 90 minutes. No injuries, bright sunshine, and fresh air! We topped it all off with a COT, a coolest gathered rock competition, and great conversations over ice cream. Until next time, Yours AYE! ~DTH
3 go getters emerged from the gloom for a warm 3 mile ruck, some mumble chatter and a beautiful Saturday sunrise!
We would have loved to have Commando stick around for the bootcamp, however, being the high impact man he is went to support his M in helping set up a women’s ministry group for the day.
thanks for the ruck men!
6 Nugget Lovers emerged onto The Lumberyard this gloom with warm fart sacks on their mind. Beaver would try to ensure warmth but couldn’t promise it with the gusts of wind Pine Fork Park offers, at these temps, it seems to cut right through!
The Thang! 🥨
Mosey to small parking lot for Roll Call!- PAX performs Commandos as each PAX makes their way up front to perform 4 burpees with a name shout!
Mosey to the E helipad for Warmarama!
Make our way to the 🏈 field for 25 yard step overs and run 25 yards – 4x’s
Circle up at center field for The No Cheaters 400 Club
Indigenous Bear Crawl to the Snack Shack, back of the PAX performs 4 burpees and runs to the front of the line.
Dora 400 – partner up!
Mosey BTTFs!
Numbers and Names!
Announcements –
Prayer Requests –
Yukon Cornelius took us out with a prayer!🙏
As weather warms up, look for opportunities to share this great brotherhood we call F3 with other men. Give it away!
Great work this morning men!
On my birthday Q (actually tomorrow is my birthday but close enough) 13 PAX (12 for the workout, one extra for the early morning ruck) came to Short Pump North and ended up with a high dose of cardio. As I arrived there were multiple fire trucks at Short Pump Middle and PAX thought that I had orchestrated there for my birthday. If only I were that cool.
COP: DQs, arm circles, Irish hammers, Freddies, HRMs, MCs, LBCs
Curb crawls: Up to 5 breathe, down to 1, then up to 3 back down to 1. Mosey to small parking lot near fire trucks.
Five corners/Pentagonal shape – Cumulative but not prostitute style. 10 HRMs, 20 WWIIs, 30 2 count Mountain climbers, 40 squats, 53 LBCs. Mosey to field as fire trucks are leaving.
Dora from middle of field. One runs around the goal post, Other partakes in 53 burpees, 153 2 count American hammers, then 253 SSHs. This is where the cardio got real my friends. Mosey slowly to playground with the cushy surface.
25 PLTs then 28 more PLTs. The math equals….
Triple check with derkins, flutter kicks and run to the bathroom and back. Despite our average age, no one needed to go to the bathroom. Finished with stretching.
Announcements: Please consider taking the Bridge site Q from Upchuck. Prayers for Handshake’s niece, Fudd’s sister, Wojo’s mother, Roger Roger’s father n law and Prophet’s (sp?)friend.
Thanks for letting me lead. Enjoy your weekend.
Windy morning today. Outwear became sails as they caught gusts. Great to see everyone, especially SinBin and Rosie, rarely seen at RnR.
Mosey to the concessions stand seeking wind relief. Andy Dufresne, helicopters, dead man hang, SSHs, Ukrainian soldiers, plank jacks, copperhead squats, merkins, Freddie Mercurys, box cutters, the wife stretches.
Mosey across the parking lots into the woods. Triple check. Runner to the trailhead and back. Pullups and merkins with feet elevated.
Mosey out of the woods to the base of the grassy hill leading up to the lot. Run from the bottom of the hill to the top, 10 burpees, and run back down. Ran back up and down the hill 4 more times. At the top were 20 jump squats, 30 merkins, 40 scrunchy frogs, 50 SSHs. Walk back up the hill to arrive at the edge of the lot.
Partner up. Partner 1 begins bear crawling across the lots headed for the concessions stand. Partner 2 runs across the lots, tags the concessions stand, and runs back to their partner. Partners switch places, 2 bear crawling, 1 running there and back. Walking lunges across the lot also performed while partner ran. Also, broad jump burpees. Kind of like love hill, sprinkled with the hardest mile.
At the concessions stand, balls to the wall, 10 in cadence shoulder taps, 20 in cadence hoe downs, 20 OYO APDs. Repeat 3x.
STILL time on the clock. A 6 pack. It’s like 11s, but with 6. Running across the width of the lot, exercises were imperial squat walkers and V-ups.
Mosey BTTF.
Tomorrow, Sunday, 3/29 @ 2pm, family ruck/hike in Larus Park. Meet at the outdoor green space next to Gelati Celesti (3004 Stony Point Rd). Ice cream hang after the ruck.
Prayers for Tin Man. I have a lot of respect for Tin Man, he’s quiet, reliable, works hard, shows up consistently, and he’s in terrific shape. A solid HIM. It freaks me out when someone like him has something like this happen. Prayers for healing, for his family and medical team. Speedy recovery, brother!
Thanks for joining me, fellas. A pleasure to lead and put in work alongside you!
Machismo rolled in with 90 seconds to spare. Scram was there holding down the A.O. Machismo opened with it’s going to be a good day. Scram replied with, “Yes indeed my family loves me my wife needs me and she couldn’t do it without me. She said so herself.” With that Machismo shared the news of Tin Man’s recent visit to the hospital. Grateful to be alive the beat down began.
Mosey to Tin Man’s pavillion at Riverside School warmarama
Thang 1 4 corners 20 merkins, 40 wwiis, 60 squats, 80 raise the roofs.
Thang 2 11’s with step ups and dips.
Thang 3 wall work.
bttf.
Prayers were lifted up for Tin Man and his family.
Coffeeteria: YHC took the coffeeteria pot to St. Francis for a visit with Tin Man. Good news is that the doctor was able to find the blockage and went in through his right arm to relieve it. The Lord’s timing is good and he prepares us for times such as these. Tin Man could have been in Costa Rica when this happened with less access to medical care. COT #2 prayers for Brandon, Isaiah (Tin Man’s sons) Patty and the rest of the Tin Man family. He is ready to get back out. Since the doctor rammed a wire down his right arm he’s limited to 2lb kettlebells for a bit, but YHC is sure you will seem H.I.M. back out in the gloom.
With Spring Break starting…..numbers probably for the next week will be lower. Those are out travelling, trying to get away enjoy a break from RVA and the rat race that it is. 7 came out this morning to see what I had planned.
A mosey to the tower(where we grabbed Hitch) then started off a nice warmup(SSHs, Imperial Walkers, Copperhead squats, Flutters, Alabama prom dates plus adding a little Wilson’s and Fudd’s wife to get the body ready. First part….triple check consisting of shoulder taps, Lt Dans and run up the right side, behind and back down. Get the body moving and working early
A classic, something I enjoy putting into my workouts is a Dora. A classic really works plus you add something like a run uphill it adds more to it. The classic is 100 Merkins, 200 squats, 300 LBCs(plus any additional reps or runs to help others finish). After that it was a short mosey to the nearby circle. We did a 4 corners next(now 4 corners can be 4 points) regular styler today 15 Carolina Dry Docks, 30 DC toe taps, 60 mountain climbers, 90 SSHs(that lactic acid gets going with the SSHs(do an old school 100 Florence SSHs you will see how it feels).
Time wise, we were in good shape. I haven’t done eye of the storm in a good while. Luckily it didn’t rain as much so to the field for a quick(the middle was 2 burpees) 10 Hand release merkins, 20 Bulgarian split squats, 30 American Hammers, 40 jump squats. The end is near….to the amphitheater for a descending ladder of squats and tricep dips(even numbers dips, odd squats). After that a few minutes left to the flag for broga. Then time was up, numbers, names announcements and prayer led by YHC to close it out
It felt good to lead. I try to just enjoy things figure my body and mind out each time. Even as I get older(with a big year change coming up this summer), I am still learning things on training seeing what my body wants plus making my mental game stronger. Final thought…prayers to Tin Man read on Slack what happened(that was scary give you that whoa moment). He will rest and hope to see him back when he gets the go-ahead. See you next time
YHC posted to Overton Park Bootcamp on Monday and Wednesday. YHC managed to EH a Kotters from Charlotte and hopefully whetted the appetite of some future F3 RVA PAX.
Lots of “no glam” lunges mixed in with other exercises. Solid beatdowns and a welcoming PAX.
Two very regular dudes showed up and jogged 4.5 miles. After what feels like 34 times at the new AO, we are yet to see the river. Someday I keep telling myself, someday.
-Singer