Hey guys, the blood drive is happening Saturday May 1st, 10am to 3pm. Please sign up. Get the word out! You don’t have to be in F3 to donate.
Please call 1-800-RED CROSS (1-800-733-2767) or visit RedCrossBlood.org and enter: GSLCVA to schedule an appointment. All blood donations are now tested for COVID-19 antibodies. The test results will be available within 7 to 10 days after your successful donation.
One of regular breakfast club guys was missed due to unfortunate accident and Boberry’s father was going to get medical surgery. Four PAX launched with heavy heart the typical route around the lake and ran back to the Early Bird Biscuit, Co with 3.5 miles. YHC took us out.
11 PAX mustered at Hoedown to kick the week off right. After a quick check of the Q sheet to be sure YHC was in fact on point, here’s how it went:
Mosey to the bottom of Lindsey for a warmup: 20x SSH, DMH w/ 5x Michael Phelps, 10 x RSs, 10x IW, 10x Merkins, 20x LBCs, 5x Scorpion Kicks (still unclear on any tangible physical benefit of a Scorpion Kick)
Partner up and climb out of Lindsey, one partner runs to top of hill and back while other partner bear crawls, lunges, and burpee broad jumps forward, repeat as necessary to the top. Al Gore for the six.
Mosey to the bus loop for a 5 minute drill with HRM and People’s Chair. Partners alternate for reps of 2,4,6,8,10… etc HRM while the other partner holds PC for a running 5 minute clock.
Remain at the loop for a Triple check with Donkey Kicks, Heels to Heaven and a jaunt around the loop for the timer. Plank for the six.
Mosey to the grassy knoll for 25x PLT’s and 30x inclined WWII’s
Head up to the back field for a three minute drill with MH’s and plank, same ascending 2,4,6,8… reps structure for a running 3 minute clock.
Split into two teams for 4 minutes of true crab soccer, complete with goals and a soccer ball. 3 burpee bonus for any goals scored. No goals were scored. Unsure if this was due to the burpee bonus or the fact that we all sucked pretty bad at crab cake soccer. Mosey back to the flag.
Numberama, Namerama, Announcements (Blood drive, Tomato Run, BRR see TYA) Prayer requests (Doublemint, EF Hutton) and YHC took us out.
Solid work this morning gents. Fun to see Ticket to Ride for a second round at Hoedown, enjoyed Hitchhiker’s all star crab goalie performance, and glad Last Call is still a man in action after a close call on the field. Until next time, GP
YHC showed up and two more arrived to join the morning beatdown and here is what went down:
We mosey to the Basketball courts and circle up for 20 SSH, 10 DQ, 20 LBC’s and 20 merkins.
SO YHC wanted to get some cardio(aka running) in this work out so we did an Anvil Escalator and the process was the following:
perform 3 pull ups run lap around track (about 1/5 mile)
perform 3 pull ups and 20 merkins run a lap
Perform 3 pull ups, 20 merkins, 10 WW2 Sit ups, run a lap
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges (10 each leg), run a lap.
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with Bands, run a lap.
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with bands, 20 LBC’s, run a lap.
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, run a lap
Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, 10 dips, run a lap.
We were getting close to 6:15 so we mosey to starting point, stretch for 1 minute, wave to the Hanover police and wrap up.
Namerama, numberama, announcements about the upcoming Tomato Relay run happening this Saturday and Trout took us out.
YHC was excited to meet up with some JMU gents(Mr. Holland….but no Yardsale) this morning as VMI wont the Southern Conference Title this year (first time since 1977). VMI is eligible to compete in the FCS play off and our first opponent is JMU. You can imagine the conversation this morning with 2 VMI guys(Trout and YHC) replaying the game and the fun crowds present to see us beat our yearly rival the Citadel. We were able to keep the silver Shako(the trophy that is passed between VMI and the Citadel) and the last time we were able to win 2 seasons in a row was in the 90’s.
I had 10 exercise routines this morning; however, time limited us to 8, the other two would have been 20 Freddie mercuries and 10 burpees. This may work well for the hour long work outs.
It was great to see Mr. Holland and Trout this morning and an Honor to lead.
Like Cal and Ricky Bobby, a dynamic duo left it all out on the track today. Here’s how it went:
800m mosey from BWES to Swamp
400 warmup
800 fast on turns, moderate on straight
400 recovery
800 fast on straights, moderate on turns
400 recovery
800 moderate lap, fast lap
400 recovery
800 moderate lap, fast lap
400 recovery
800 fast lap, fast lap
400 recovery
800 mosey BTTF
numbers, names, YHC took us out
NMMS: prayers for EF Hutton’s speedy recovery. YHC appreciates all the support as we mourn my sister’s passing. F3RVA definitely got me in the right place to be able to help my family through.
Make it a great one!!
Cop
normal ray of warm-up exercise including side straddle hops, Merkins and some smooth jazzy talk from yhc while we performed Jazzercise helicopters and deadman hang.
thang
It went down with a little bit of kung fu hustle followed by a Dora. The Dora numbers the q chose were …. in need of revision. Audible called. Then a horseshoe in 2 courts with a mixture of running, merkins, squats, LBC’s and finished with an array of Rock exercises (Rock coupon)
a pleasure leading
Rosco brought us out with a good word. Blood drive may 1 along with a double mint graveyard cleanup.
We ran…and it was glorious. According to three of our watches, total distance logged was about 8.4 miles. Boberry’s ever optimistic and encouraging watch clocked 10.
Don Draper had a new route for us this morning (much welcomed) that required the PAX to high jump over a gate guarded by Chesterfield police and scale a 10 ft fence. Ok, so maybe neither of those things happened…Draper always managed to find the secret path around said barriers. It was good to explore some new territory through Charter Colony and Walton Park.
We joined Wilson, Herme, Aisle 5, and Otto/Asshole the dog at Starbucks for some good post-run second F.
Prayers for a quick recovery for EF Hutton.
The route today was Forest Hill loop + spur both ways for about 7 miles. Saab ran the roads.
Welcome to FNG Anthrax, caregiver of Peeta the K9. Apparently, joining F3 was only ~5 years in the making. He shares an office with TYA. Some alternate names were discussed at ET’s.
Sally and Peeta took good care of each other and the PAX. They made sure that all squirrels were off the ground and properly placed in a tree somewhere.
At ET’s, the PAX regaled each other with timeless stories like, “I once ate cheese with an apple” and, “My review of upper Shirley vineyards? They drank wine and I don’t care for it so I didn’t.”
Prayers for a full and speedy recovery for EF Hutton.
12 merry Pax, mostly comprised of regulars and a couple irregulars descended upon a surprisingly sunny Q from Fireman Ed. Today Ed “borrowed” several coupons from the fashionable near West End to help with the beatdown. Fireman Ed was unsure what to do with no rain falling during his Q.
COP: DQs, CPs, FMs (with White Deer doing a side to side roll motion), merkins and arm circles. Take a coupon and mosey to mud field.
Elevens with HRMs and bench kicks. Mosey to front of school.
Triple check with donkey kicks, coupon swings, run around loop; balls to the wall, coupon chest presses, run and chicken peckers, coupon curls and run. Mosey to nearest parking lot.
4 corners with 10 burpees, 20 coupon squats, 30 2 count mountain climbers, and 40 2 count flutters while holding up coupon. Mosey to bus loop.
1 burpee per post to 10 burpees, 10 LBCs, polar bear back. Then the burpee per post, 20 LBCs, lunge back. Long mosey to return coupons.
Go to nearby pavilion. 10 step ups on each foot, 10 WWIIs; repeat with 20 each and then 30 each. We are done!
Closed in prayer. Pray for EF Hutton who had bad burns from a grease fire this week. He will have a long recovery time. The PAX are with you!
Tomato run on 4/24 – see Spit for details. Blood drive 5/1 and still looking for BRR runners for early September (those that have participated really enjoyed it). I personally wish it were later in September but maybe I am being weak like the 2020 Jets!
It was good meeting Homer; feel free to join the semi elderly PAX again.
18 gloom warriors posted to Dogpile to tone their chiseled bods. Here’s how DTH applied the chisel:
The THANG:
COP #1:
COP #2:
COP #3:
COP #4:
Mosey BTTF for COT:
NMS: