14 studs posted for a beautiful 70 and sunny day in RVA. A little bit of snow on the ground this morning. Felt like a 5 year old kid when I woke up.
Mosey to side of school. 20x SSH, 10 x snow angels, 20x imperial walkers, 20x Freddy Mercury. Mosey to church. Triple check, double check and then triple check at the church. Mosey back to school for COT.
Prayers for Swirly’s 101 year old grandmother who has been diagnosed with COVID. Prayers to Bleeder’s Mom. TYA took us out.
TYA OUT
Six spud loving PAX members showed up for a warm morning and here is how it went down:
YHC moseyed to the triangle right next to the Carillon Courtyard. Started at the top with lunge to intersection, ran down the hill, 20 LBC, 20 American Hammbers, 20 Flutter Kicks, and bernie saunders up the hill, and 20 merkins. Repeated this exercise twice.
YHC moseyed back to the flag.
Numberama, Nameorama
We welcome Koresh to the F3! Bodos came up with this name as soon as FNG said he likes cult.
YHC took us out!
Seven strong sounded the early bell at First Watch on a fine gloomy morning, 3 of the PAX having ample antibodies. The tale goes something like:
COP: Invisible Jump rope, Don Qs, Navalny Freedom Kickers, Merkins, Flutterkicks, NO Scorpion kicks since Handshake wasn’t there…
Mosey over to RR(b) lot for Lindsays: HRMs and WWIIs. Mosey over to Henrico’s smallest park for Triple Check: Squats, Reverse Crunches, & run the triangle.
Back to the Coupon Depository: 60 Blockpresses, 20 SitNPress, AL Softball players, finish with 40 Coupon Swings. 3 min of Mary with Hells2Heaven, LBCs, American Hammers, & Pickle Pounders. COT & YHC took us out.
NMS: YHC thought we had the perfect 6 PAX number until Bacon Bits rolled in at exactly 5:00 after responding to Upchuck’s early morning “You up?” text.
Not much complaining about the HRMs in the Lindsays although there was a lot of groaning. During the Triple check the PAX learned that some are moving away from traditional Social media and turning towards other avenues of connection…
YHC awards today’s oversharer to Upchuck for his request on proper form on how to secure one’s cinderblock correctly during weighted APDs. It really does depend on the hole size in the block.
Continued Prayers for those dealing with COVID, Wojo shared he’s a one man shop as of today with the rest of his office out with it. Be on the lookout for a new bar with tackle dummies and blocking-sleds in the west end in 6 months.
Cop
Runners off for 5.5. Start of the morning on time or with some side straddle hops, Merkins and some fancy Jazzercise stretching in front of the work van. The work van worker was not impressed and left. We tried a short karate session.
THANG
We started with a triple check followed by another triple with a runner combination of World War II‘s, Americans, dry docks, squats in LBCs. YHC was successful in confusing the pax with a mixed up set of directions. One would think yhc understood how a triple check worked by now . Then we found every door at the middle school and did an appropriate number of exercises for each numbered door. Exercises alternated from upper body to abs to legs. We did some sprints at the end drowned off the last few minutes and make sure the pax got their moneys worth.
it’s a privilege and a pleasure to lead. Prayers for honeymoons dad, our nation and our friends. February 1 at kindred Spirit celebrate the end of dry January. Look to slack for galactocemia 5k from Nancy.
A group of 5 convened for a running boot camp and this is what transpired.
COP – Hard pass, if we were going to finish this thing then we didn’t need to waste time with a warm up
Mosey from the school and take right on Three Chopt heading west. Corner 1 (Three Chopt and John Rolfe) 5 Burpess, 10 Hand Release Merkins, 20 WWII’s, 30 2-Count Flutter Kicks, Mosey north to Corner 2 (John Rolfe and Liesfeld Parkway), repeat exercises. Mosey east to Corner 3 (Liesfeld Parkway and Geese Landing), repeat exercises. Mosey south down grassy cut through to Corner 4 (Three Chopt and grassy path), repeat exercises. As we moseyed west again on Three Chopt it hit one mile. Repeat 3 times.
Total:
3 Miles
60 Burpess
120 Hand Release Merkins
240 WWII’s
360 2-Count Flutter Kicks
Announcements: Probation mentioned he hadn’t seen Swiper since the first WTH, Gomer to check in on him.
NMS: Gypsy asked YHC to Q WTF a few weeks back when he went out on his surgery, YHC obliged but then completely forgot about the workout. Yesterday when YHC called Gypsy to check in (Gypsy gets really quiet when he’s not actively posting in F3) he asked if YHC was going to Q. YHC likes his post First Watch naps but obliged because of last weeks failings. YHC doesn’t know the area so he took to Google Maps to get the satellite view of the area to design this route/workout. It was a very quiet morning, besides being together there was very little mumble chatter. I think Lighthouse said it best when he mentioned that it was his first time at WTH in which the run was the break and not the exercises. YHC thinks that pretty much says it all. YHC has redeemed himself.
I love to cook and was talking with my family Saturday morning after a great workout with my son(Hash) @DaPile and included a prerun/postrun before breakfast. We have a family favorite one pot meal that is super easy, fun to make and always a hit at home. I usually pull this out to make up for a meal that flopped the night before. The kids jumped to this idea as my daughter Lucy wanted to help with making the salad and brownies.
The prep – run to Costco to buy a Rotisserie Chicken, Polska Kielbasa, Heavy Cream and Penne Pasta.
Lucy and I begin to make the meal, mixed up the brownie batter and placed into oven. I started to cut up the Polska Kielbasa to fry in a large dutch oven and chicken fryer deep pan we then toss in the chicken that I pulled off the bone and cut into smaller pieces. Continue to brown for about 5 more minutes, toss in minced garlic, for another minute. Then poured in chicken broth, heavy cream, cajun spice(my recipe from scratch) and raw penne pasta, bring to a boil then reduce heat cover and simmer for 15 min and take the lid off to:
We shred parmesan cheese and let this melt and rest while making corn bread muffins and salad.
I call to check in on dinner time which is 5:30pm. So we pack the cooler with the hot items (Pasta and corn bread). We load the plates, dinner ware, salad and brownies into the car and we drive south to arrive and carry up to the back stairs and deliver dinner to these smiling faces.
Lucy and I had so much fun that we look forward to doing again soon! The ladies told me to thank Tim(it honestly took me a minute as I had to use the F3 code book in my brain and Tim = Upchuck!) again for getting our gang together to contribute these dinners, it is greatly appreciated.
We were humbled by this gratitude and yet another way that F3 has helped me to appreciate the blessings that we have every day! It was an honor and pleasure to cook this meal, thank you Upchuck for spearheading this effort this year and count me in for future needs with Breaking Bread!
Five faithful SOJ HIM’s posted to NoToll expecting a DTH beatdown in freezing rain. But, their Faith being true, God cradled the AO in His hands, keeping conditions mild and dry, and they embraced the DTH beatdown with gusto – as follows:
The THANG:
COP #1:
COP #2:
COP #3:
COP #4:
Mosey BTTF:
COT:
NMS:
6 gentlemen (perfect number for today) showed up to take on the Rise and Fall of the Beast
Parking Lot Tracers
COP — Helicopters, arm circles, hip circles, toe taps, dips, DQ’s, Dying Cockroach, Freddies
Rise and Fall of the Beast — same concept as the beast, but do 3. 6. 9. 9. 6. and 3 of the following exercises
1)Merkins
2) WW2
3)Jump Squats
4) Mountain Climbers
5) AST’s
6) Burpees
Reverse Dora
200 SSH, 100 Heels to Heaven, 50 burpees
Other person bear crawls to the curb and back
Modified Native American Run
Do it like normal, but at every light whoever is in charge calls out 20 of an exercise for the PAX. Continue running when done
Stretching in a Circle.
Names, Numbers, Announcements
Good to see everyone this slightly damp morning! YHC loves this group.
Thirteen out, thirteen back. Here’s where they went:
All
4s
5s/6s:
All
4s
5s
6s
Numberama, Nameorama, COT
MOLESKIN
A few pleasant snowflakes met the PAX instead of the downpour predicted. Where’s Marv when you need a weather forecast? Right on Rock Creek caught the PAX off guard, didn’t realize that was new. Plenty of opportunities to wave at fellow PAX and give an “atta boy” today. Apologies to the 6s for being a hair short. Will throw in something extra next time. Gomer explained to some of the 5s that infantrymen are not the knuckle draggers many assume them to be and that his intelligence earned him the right to play with explosives. Fascinating.
ANNOUNCEMENTS
Prayers for people dying alone and families unable to see them
Prayers for Swirly’s 101 yo grandmother fighting Covid
COP – SSHS, Copperhead Squats, LBCs, FLutters
Mailbox burpees up the hill.
4 rounds of Dora on the hills of New Market.