I got an offer from Bodo’s for some new Coupons for Hoedown. His thoughtfulness was such that I had to take him up on the offer. Warmup: Mosey to the parking lot at Third Church 20 SSHs 10 Man-Maker Merkins 15 Crunchy Frogs Stretch: on the ground, right hand to right foot with left foot on right thigh and then flapjack Mosey to parking lot behind Third Church 20 IWs 10 Diamond Merkins 10 each side Heels to Heaven Stretch: Plank position, right foot to right hand and then flapjack Mosey to the parking lot south of Third Church, find…
Been awhile since I led the merry men of the Alamo, so I put together a little something special about five minutes before blast off. 5:30. Let’s go! Warmed up in the thunder dome after providing the official F3 mission statement, creedo and various warning labels. Warmup included squats, various stretches, and introduction of the “superman swim”. COP 1: Jog as a group to the bottom of Endstone Trail. We basically did an overly complicated iron man themed Jacob’s ladder. Run all the way up hill to mailbox #1 where 1 merkin was performed, followed by 10 Freddie Mercury’s (cycling).…
Nine posted this morning and the Q had to make a disclaimer that he wasn’t a professional…and last night’s restaurant food wasn’t sitting well. So the goal was to give everybody a good workout, and personally, not Sh*t myself. Cardio: Began with 11’s on the hill with Mike Tysons and WWIIs. Then to the bigger hill for some Hill Runs with a Burpee on top, followed by another mosey with 2 Burpees, through 5. On our way back we finished the 5 hill runs with 5, 4, 3, 2, 1 Burpees. Arms: Between Hill Runs and Burpees we had a…
Two ruckers and two runners posted to the Rutland Clubhouse on this perfect Thursday morning for conversation and some exercise. The runners (Beat It and YHC) ran around Atlee High School into Taylor Farm then back to the VSF. The ruckers (No Idea and Yardsale) rucked somewhere but were heard walking along Atlee Road before returning to the VSF. Mumblechatter was plentiful for both ruckers and runners on this day. COT: Numberarama, Name-O-Rama, Announcements, Yardsale took us out. NMS: YHC had not been out for a few weeks and it felt great to be back. Thank you for joining me…
7 showed up this, May 17th, 2025, to offer marriage advise to Señor Frog at the Dog Pile. YHC had several things planned until the acting safety officer (Mr. Rogers) pointed out all the rain & lighting and recommended we stay in the protective covering of the amphitheater. He is a smart one; He is… We did a traditional COP warm up with some escalating dips the hard way. We moseyed a bit to the pump house to admire some RVA history while stopping for a few pull ups along the way. We moseyed back to the flag for a…
Three shock-proof men looked out the window and said, “Lightning? What lightning?” And also, “Plan? What plan?” After a staggered arrival which saw Helix initially depart for a solo Murph before coming back for the latecomers, the PAX decided on a hot potato, and off we went. Here’s the best I can remember: COP: some of the usuals like SSH, merkins, etc. But also featuring an un-named hip mobility exercise Helix came with. By this point the rain had let off, and we were all proud of ourselves for how right we were to show up. Mosey to the bus…
In anticipation of the Daville V. Lumberyard showdown that never was 🙁 , we ran 3 different frisbee drills today after a 15 min COP session. COP was your standard warmups and dynamic stretches with 30 Merkins thrown in, followed by a two lap “breakaway” sprints on the track. First 300 M is a standard run, with the final 100 straightaway dead sprint, rinse and repeat. Somehow, P Diddy’s baby oil became the focus of conversation in the midst of all of this, and now we know Yardsale has a great disc toss thanks to his lean and well oiled…
2 Lumber Dawgs embarked on a journey of Pine Fork Park to see all it had to offer. With nothing planned but some mosey time, YHC decided to make it a randomizer of exercises within travel time. Warmarama – Stretch OYO and chatter it up! Imperial Walkers DQ’s Deadman Hang Ukrainian Soldiers Arm Circles Helicopters Willy Mays Hays Endless COP! Mosey the trail to the diamond center. Hit the 4 benches performing 10 Incline Merkins and Dips. Stop at the Snack Shack for a 2 minute wall sit. Mosey on south for 25 taint waves at the batting cage. Mosey…
At least that’s what I thought might happen when I was lying awake in bed at 6:15 listening to the thunder and sweeping rains outside. Of course, the forecast I consulted before signing up for the Q was wrong. But this is F3. And thunder can’t strike anyone. The show must, and will, go on. At 6:57 it seemed a self-beatdown would be the day’s order. But the Wrangler with tinted windows next to me suddenly showed signs of life with Tin Man emerging to join. On the horizon an F3 institution came into focus through the gloom; House Party, beams of light radiating from his silhouette, set down…
Picked up Q 10pm night before so didn’t have time to plan a route.. 7 pax joined up for the out and back on Ridgefield. Easiest route in all over F3. (somehow Doozy got lost last time). Right out of school parking lot. Left on Ridgefield. Run until it hits 23 mins.. Turn around and go back. This let’s everyone run thier pace, but still finish at same time. Nothing to report on mubblechatter. Convergence coming for Memorial day Call ssomeone you haven’t heard from in a while. SYITG!! V/r John (Gypsy) Boles