Category: Richmond, VA

  • Spider Watch

    As America enters a new day, so too did 6 Pax ready to rock’n’roll.  Here’s what happened:

    Mosey to the church patio. 

    COP

    • Invisible Jump Rope
    • Dead Man Hang
    • Don Quixotes
    • Monkey Humpers
    • Heals to Heaven
    • Crab Cakes
    • Merkins with a Hold It

    Mosey down Ridge, right on Ross, left on Culpepper to end of the cul-de-sac

    • P1 – Run to Ridge and back
    • P2 – Exercises toward Ridge (Lunge, Polar Bear, Broadjump Burpees)
    • Repeato until all PAX is at Ridge

    Mosey back to Culpepper and up to Cameron

    Triple Check

    • P1 – Bernie up hill to first mailbox
    • P2 – Merkins
    • P3 – Flutter Kicks

    Mosey back to VSF

    Mary

    • LBC-orama

    Numberama, Nameorama, COT

    MOLESKIN

    During the long mosey down to the end of Culpepper Handshake questioned if this was Spider Run or First Watch.  YHC had planned some extra running today to match whatever Handshake had planned for the gang at WTF.  Apparently, that was zero since he showed up at First Watch.  Shoutout to Bacon Bits on his progress, keep it up Bro.    

    ANNOUNCEMENTS

    Prayers for Bodos’ friend spearheading Virginia vaccine effort

    Prayers for our Country

    Prayers for Splinter’s 2.0 (elbow)

    Forgot to mention – continued prayers for TYA and my aunt undergoing Triple Bypass tomorrow

  • Always Use the Teacher’s Lounge

    5 Davillians got in their mid week kettle bell fix.

    This how it went down

    KB Murph

    .75 – .80 mile run around the school grounds

    50 KB Burpees
    100 Situp + Press
    150 Swings

    .75 – .80 mile run the reverse way around the school grounds

    2 MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It felt good to back at Manndate. Be a while for YHC. Glad to have the crew we did today.

    The title for today’s Backblast comes from the discussion regarding bathroom in Elementary school. Yard Sale mentioned when he was in school he would always use the teacher’s lounge bathroom since he didn’t like the low toilets. You can imagine where the mumble chatter went from there

    SPIT ON THAT!!

  • IN WHAT IS OUR SATISFACTION?

    DTH’S RECENT REVELATIONS

    Having Covid sucks

    I value energy, strength, motivation

    Have felt stir crazy, frustrated, sick and tired

    I value my work, and exercising all 3 F’s with my F3 brothers

    My Dry January – no booze, no screens, no sweets

    Have been seeking God for a fresh indwelling of the Holy Spirit

    How can I “Fan into flame”…???

    2 Tim 1:6-7

    For this reason I remind you to fan into flame the gift of God, which is in you through the laying on of my hands. For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 

    BUT, I HAVE FOUND…

    Devotions & prayer feel lackluster / monotonous 

    Fasting feels empty of return, especially with having Covid illness

    Find my flesh tugging for indulgence

    Connections with friends and family feels distant and superficial, lacking challenge/excitement

    I am bessed beyond belief. Have I become lukewarm and complacent? Do I need all these riches and blessings? 

    Revelation 3:16

    So, because you are lukewarm, and neither hot nor cold, I will spit you out of my mouth. For you say, I am rich, I have prospered, and I need nothing, not realizing that you are wretched, pitiable, poor, blind, and naked.

    Fulfillment felt more abundant in the PNG mission field…

    SO…how do I “fan into flame the gift of God” and incite greater purpose and fulfillment every moment?  With respect to being moved and led by the Holy Spirit, do we have to “feel it”?

    Phil 3:13-14

    Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.

    Proverbs 3:5-7

    Trust in the Lord with all your heart 

        and lean not on your own understanding;

    in all your ways submit to him, 

        and he will make your paths straight. 

    Do not be wise in your own eyes; 

        fear the Lord and shun evil.

    What Spiritual disciplines ought we observe daily, regardless of the outcome, to best gird up for battle? …PRAYER, WORD, BODY

    James 1:22-25

    Do not merely listen to the word, and so deceive yourselves. Do what it says. Anyone who listens to the word but does not do what it says is like someone who looks at his face in a mirror and, after looking at himself, goes away and immediately forgets what he looks like. But whoever looks intently into the perfect law that gives freedom, and continues in it—not forgetting what they have heard, but doing it—they will be blessed in what they do.

    1 Peter 4:7-11

    The end of all things is near. Therefore be alert and of sober mind so that you may pray. Above all, love each other deeply, because love covers over a multitude of sins. Offer hospitality to one another without grumbling. Each of you should use whatever gift you have received to serve others, as faithful stewards of God’s grace in its various forms. If anyone speaks, they should do so as one who speaks the very words of God. If anyone serves, they should do so with the strength God provides, so that in all things God may be praised through Jesus Christ. To him be the glory and the power for ever and ever. Amen.

    James 5:13-16

    Is anyone among you in trouble? Let them pray. Is anyone happy? Let them sing songs of praise. Is anyone among you sick? Let them call the elders of the church to pray over them and anoint them with oil in the name of the Lord. And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven. Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous person is powerful and effective.

    Is there something clouding our ability to fully turn to God & tap into the Holy Spirit? Is there some unrepented sin or shame or unforgiveness that is impeding the full reward of walking with God? 

    Gal 5:7-9

    You were running a good race. Who cut in on you to keep you from obeying the truth? That kind of persuasion does not come from the one who calls you. “A little yeast works through the whole batch of dough.” 

    1 John 2:9-11

    Anyone who claims to be in the light but hates a brother is still in the darkness. Anyone who loves their brother lives in the light, and there is nothing in them to make them stumble. But anyone who hates a brother is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.

    Romans 12:1-2

    I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

    Gal 5:1

    It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.

    Where do you get your satisfaction from? …from the work you’re doing, or validation from others, or endorphins from tough workout, or worldly distractions? Similar to marriage counseling – don’t let your identity and fulfillment exist only in your spouse. Our foundation of reliance on Jesus and satisfaction in His love SHOULD be the primary source for our fulfillment. 

    Matthew 6:31-33

    Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.

    Psalm 51:10-12

    Create in me a clean heart, O God,

        and renew a right spirit within me.

    Cast me not away from your presence,

        and take not your Holy Spirit from me.

    Restore to me the joy of your salvation,

        and uphold me with a willing spirit.

    Missing the usual F2 in a pandemic, how might we better pour those energies and investments of love and connection into those within our home and workplace? Develop a better friendship with spouse or kids. Take responsibility to go deeper in leading them closer to God?

    Hebrews 10:23-25

    Let us hold unswervingly to the hope we profess, for he who promised is faithful. And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together, as some are in the habit of doing, but encouraging one another—and all the more as you see the Day approaching.

  • Neil Peart Fan Year 1

    YHC chose this work out to celebrate the life of Neil Peart of Rush who died last January 7, 2020 and it is still hard to believe he is gone.

    Life was normal then as we were not wearing masks, the flu pandemic COVID-19 was overseas and not relevant to the US at the time, wow how things have changed. So with immunizations on the horizon there is hope to a new normalcy soon. So here is what went down:

    COP

    We mosey to the West Side entrance next to the bus loop for:

    20 SSH, 10 DQ, 15 Russian Soldiers, 10 Helicopters, 10 Imperial Walkers, 15 Arm circles 10 small, 5 big, reverso, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We mosey to the back parking lot for the Red Barchetta where we run 100 yards perform 100 SSH, return to goal line and plank for 6, run to 75 yard line perform 75 single count mountain climbers, return to goal line an plank for 6, run to 50 yard line perform 50 squats, return to goal line and plank for 6, run to 25 yard line and perform 25 merkins, return to goal line and plank for 6. Run to 10 yard line, perform 10 burpees and plank for 6.

    Mosey to Gym wall and perform the first Triple check we divide into a group of 3 and 4 (for the 4 men team 2 are working together on the same exercise to keep the triple check effort). Partner 1 touches 3 trees and returns as the timer. Partner 2 donkey kicks and P3 – LBC’s. We rotate through for to complete one set and perform 3 total sets for a triple check.

    Mosey to bus loop for the next triple check. Partner 1 runs lap as the timer, partner 2 LBC’s and partner 3 performs 40 merkins and then rests. We rotate through to complete one set and perform 3 total sets for a triple check.

    COT

    We mosey back to flag for namerama and numberama. Helix was out 6th man today and he shared about his personal life and F3 history.

    YHC took us out today and it was an honor to lead this morning.

    Moleskin

    In interviews after Neil’s death Geddy Lee -Bassist, synthesizer and vocals and Alex Lifeson – Lead guitar, synthesizer and acoustic guitar are often asked if they will continue on and play concerts as Rush. They immediately state that the band is retired and Geddy and Alex plan will work on individual and collective music efforts.

    Neil was the heart of the band in that he wrote almost all of the lyrics for the songs of Rush and being the drummer with very distinctive beats and sounds. In fact his drum kit was custom and been priced at over 40,000.00. Phonics was talking about this and see below as a sample:

    You will notice that the top is acoustic and the back is electronic drums and the stage rotates around for him to play the electric kit with certain songs.

    At 30 years old Neil made the Modern Drummer Hall of Fame and is considered the top 2 drummers ever, Jon Bonham of Led Zepplin was number 1.

    Neil had a goal while alive to read every book ever written and he was always seen with a book at rehearsal, back stage and riding in the tour bus, etc.

    Netflix has a documentary on Rush and I highly recommend you check it out.

    In closing here are some of Neal’s famous quotes:

    “If you choose not to decide you still have made a choice.”

    “If the future’s looking dark,
    We’re the ones who have to shine.
    If there’s no one in control,
    We’re the ones who draw the line.
    Though we live in trying times,
    We’re the ones who have to try.
    And we know that time has wings,
    So we’re the ones who have to fly.”

    “I can worship Nature, and that fulfills my need for miracles and beauty. Art gives a spiritual depth to existence — I can find worlds bigger and deeper than my own in music, paintings, and books. And from my friends and family I receive the highest benediction, emotional contact, and personal affirmation. I can bow before the works of Man, from buildings to babies, and that fulfills my need for wonder. I can believe in the sanctity of Life, and that becomes the Revealed Word, to live my life as I believe it should be, not as I’m told to by self-appointed guides.” Neil Peart, The Masked Rider: Cycling in West Africa

    “You can surrender without a prayer, but never really pray without surrender. You can fight without ever winning, but never ever win without a fight.”

    “Courageous convictions will drag the dream into existence.”

    Pretty awesome Neil, you are missed and I was glad to remember you today with the F3 brothers.

    Cheers from the Gloom, see you soon brothers…Corned Beef.

  • Not Iron Pax, Frozen Pax

    Eight strong took on the gloom to see what a COVID-free YHC beatdown would look like. Here is what was served up:

    COP: SSH, Russian Soldiers, Freddy Mercurys, Merkins, Scorpion Kicks. Mosey down to coupon drop zone and over to middle of field for Frozen PAX.

    Loop of: Start from center of field, run to benches – 10 Derkins. Run to concession stand – 20 Donkey Kicks. Run to other benches – 30 Bench Kicks. Back to middle of field and grab coupon – 40 Swings. That’s one round. Repeato but increase reps at each station by 5. Keep going for 25 minutes. Totals were 100 Derkins, 150 Donkey Kicks, 200 Benchkicks, 250 Swings.

    As PAX finished at 25 minutes – 5o Block presses. Deposit coupons back then return to field – Sprints, bear crawls, and backwards run. Back to flag for 2 min of Mary.

    NMS – Nice to have a solid 8 out this morning. YHC wanted to a circuit timed beatdown with coupons. PAX dominated it with Handshake and Lighthouse setting the pace. All PAX completed 5 rounds around the same time as the Coupon Swings slowed down the faster PAX. At the start some PAX mentioned that Iron PAX workouts were for September not January. Bacon Bits put in solid work and continues to get stronger. This Frozen PAX circuit will make an appearance again this winter.

    Ronnie created a slight breach of etiquette in the COT by having the numberama go to the right rather than left. This took some PAX to grasp.

    Prayers for the country and patience this week.

  • Be cool, the Po-Po is here

    5 could be criminals could be saints showed up to a 70 – 41 degree day at No Toll. YHC arrived ahead of schedule dresses in all black which must have seamed suspicious to the two cop cars sitting in the parking lot at 5:30ish A.M..

    COP (Pass the Po-Po) smile and wave, boys just smile and wave

    DQ’s, Helicopters, Deadman Hangs, Cherry Pickers, Slow Jasersize, Crab Cakes, Merkins

    Mosey to the shelter area

    Dora – 100 Sugar Sticks, 200 American Hammers, 300 Scrunchy Frogs partner 2 runs across the field

    Stay put for 11’s

    1 Squat run to the other side 10 Merkins

    Mosey to the parking lot

    Parking lot crawls to 10, reverso with Lunges and increase by 2 squats at each line

    Mosey to basketball courts (mid way do some Big Boy Skips)

    All 5 on the line, hold 6″ while end person runs Suicides. Once first person is done next goes. Hold 6″ if you have to rest go to 90 degrees

    BTTF

    Numbers/Names YHC took us out

    NMS:

    Small numbers for No Toll due to the COVID concerns so we kept a reasonable distance. A little mumble chatter about the running this morning but a good time was had by all.

  • Make it up as you go

    Nobody had the Q so I took it and did a bunch of random stuff. Mostly ground and pound.

  • A Lotta Left Turns

    A cold chill to the air could not deter the Pax this morning. A quick round of directions and off we went. Towards the main entrance, but taking the new sidewalk on the right to connect to Roselawn. Roselawn to Toanna, and a right on the access road.

    4s turn left on St Chris to Patterson while 5s/6s continue down to Grove. 5s turn on Libbie and 6s turn on Lexington. Everyone heads west bound on Patterson to Horsepen. Down the hill to the gate, which was locked. Improvise around the fence on the trail, past the baseball field and down to the lake. 5s take a lap around the lake.

    Swirly took us out.

  • Blending Merlot

    9 answered the call – holiday or no holiday. Conditions remained steady at 70 and sunny. According to the commuters on Laburnum, here is how it went down, more or less:

    Mosey to the Grass for the COP:

    SSHs – 21 style
    5 burpees
    IW’s
    Don Quixotes
    Box cutters
    Hold 6 inches
    Flutter kicks
    Hold 6 inches
    Hello Dolly
    Reverse Scorpion Kicks
    HRMs
    Various stretches
    Hold 3 or 6 inches

    Mosey to the Parking Lot for Bear-a-cides:

    Bear crawl two spaces, 3 HRMs, crawl bear back to start.

    Repeato to four spaces, then 6 spaces, and then 8 spaces.

    Plank up for some stretching.

    Mosey to the Picnic Gazebo for a Florida 6-Pack:

    3 ab exercises. 20x. The PAX selected: Pole smokers, WWIIs, LBCs.

    Mosey to the Bus Circle:

    Round 1: Duck walk across the circle, 5 Lt. Dan’s, duck walk back.

    Round 2: Crab walk across the circle, 5 mercans, crab walk back.

    Mosey back to the Flag.

    Number-am-a, Name-a-ram-a, YHC took us out.

    NMS:

    The Punisher Faithful brought it tonight. The energy was on high. Johnsonville crushed the 6-pack. YHC isn’t quite certain whether Johnsonville actually hurled merlot or was merely sharing his plans for mixing a cabernet-merlot blend. If you find yourself at his booth at this weekend’s Farmer’s Market, caveat emptor.

    UpChuck spits the bit.

  • Three’s company

    Three brave warriors posted in the cool 70 degree morning on Satan’s Hill. YHC was glad to see Satan Hill faithful of Rosetta and Rosco as he glided down the hill. The clock struck 530 and away we went. According to the white Tesla here is what went down.

    COP the usual transpired.

    Century corners. 25 each Merkins, LBC’s, Dollies and squats on corners through the hood. We did 6 corners on way through hood and out to other entrance with varying length runs in between. Run down Snake Hill back to clubhouse. Time for a triple check. With coupon curls and tricep extensions. Runner did 10 plank jacks at top of lot and back. BTF and finish with 25 SSH’s.

    Prayers for Rosetta’s friends family and their loss. Prayers for Honeymoon’s family and their loss.

    YHC took us out in prayer.

    Thanks for letting me lead and starting the week right. See you in the gloom!