Tag: 1stF

1st F meetups are workouts where you come together with other men from the community to make each other physically and mentally stronger

  • Free For All at Sunday Funday

    None of us really knows how many guys showed up to do the “come as you are when you are ready” event that is Sunday Funday. According to local legend passed among the campers in the park, 2 started at 6:15, 4 started at 7, one or two started at 9, and someone went biking. For all involved, temperatures remained constant at 70 and sunny.

    The 7 a.m. launch included a near millionaire, and near billionaire, a guy with a fever, a guy with 50 direct reports, and 150 bikers. Route: Bridge, dog poop, Buttermilk, Belle Isle (top loop), North Bank (note the Oxford comma), and BTT (watch out for the super fast mountain bikers!!) VSF.

    7-ish miles.

    NMS: Tons discussed…Kristi Noem’s sweet heart, no-bid $150MM contract to friends, worshiping dead racists, waterfront preservation work, stains magically appearing on a very specific part of your shorts, Jamaicans being detained by ICE at 2:30 a.m. in the hospital (ok, that one involved an old lady tripping on morphine). But, never a dull moment.

    Race results: Confusion reigned on the podium. UpChuck DQ’d for taking the hiker route, but managed to slide past Shakes / Offshore on the home stretch courtesy of a well-timed rendezvous with a friend of Shakes’ (note the apostrophe) on the trails. Somehow, slowest guy crossed the finish line first. Definitely not pretty…we’ll call it a draw.

    Announcements:

    Kubota has the Q at First Watch, the AO with the best mumblechatter in all of F3-dom on Wednesday. That kicks off Seazn of Giving. Then, K-man has the Q for The Bridge on December 27. Clown cars forming now.

    Couple of races coming up…Snowy Owl in early January, and Bel Monte in March. LG!

  • More Hot Potato

    The AO that remains without a name and whose site Q continue to be MIA tossed around another hottest of hawt potatoes today.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • Ukrainian soldiers
        • IW
        • Helicopters
        • Arm circles
        • DMH
        • Merkins
        • LBC
        • APD
      • Mosey to the pull-up bars for 3x of 10 pull-ups and 20 pole smokers
      • Picnic table – 3x of 20 step-ups and 20 dips
    • Gomer Pyle
      • Series of 5 burpees and stretches
      • Mosey to the lake and on a small hill series of incline/decline merkins and ab exercises
    • Borat – mosey to a place where we are not inside a roped off/no trespassing zone
      • Series of squats, lunges, planks, burpees, and mountain climbers
    • Blue Moon – mosey back to the parking lot
      • 4 corners with 10 merkins, 15 WWII sit-ups, 20 squats, 25 H2H
      • Series of burpees
      • Stretching
      • COT with Blue Moon taking us out

    The PAX is determined not to let the AO die.  A name, Q sign-up and other administrative details to be handled in near future.  Good work from the PAX.  Our former military members love them some burpees.  You have been warned if they Q. 

    The Bridge with EF Hutton tomorrow.  Thanksgiving convergence is in 2 week at Mary at 7 am.

    God is good all of the time!


    Attila

  • YHC and a Bunch of Rabbits

    One nocturnal man and uncounted rabbits launched at the stroke of 04:00 in the latest edition of The Clinic. Conditions were 70 and sunny with dense fog and intense blackness. According to the rabbits silflaying, the following may quite possibly have happened.

    Mosey to the edge of the golf course for the COP.

    SSHs x30 (4 count, unless otherwise noted)
    Imperial Walkers x20
    LBCs x20
    Flutter kicks x20

    Mosey about 200 yards, pass the Dana Point Vietnam Veterans Memorial, and perform 20 HRMs.

    Continue moseying another 200 yards, stopping for a variety of squats, LBCs, WWIIs, merkins, and so forth, generally following the fall-line of the trails towards the beach. Ignore the darkness. Embrace the isolation.

    At the top of the bluff, continue right / downward to the beach path, then down the steps to the sand, forward 50 yards to the water line. Turn 80 degrees right / north, until intersection of water / sand, then proceed 6-10 feet west of intersection of sand / water (i.e., run in the water).

    Note: Water temp 66 degrees.

    Proceed to intersection of rocks / water / cliff. Find appropriate sized rock. 20 merkins. Find different appropriately sized rock. 20 boat / canoe. Do so without ingesting water / sand.

    Proceed south on beach, repeating 6-10 feet from water’s edge, always on the water side. Approximately 1 mile run. Glorious.

    Repeat rock exercises at south end of beach.

    Proceed north / east to beach road and follow road uphill. Grade as much as 14%. Unforgiving. Lower speed, force continued run. Do not walk.

    At top of hill, repeat exercises.

    Continue east / northeast through city park and back to golf course, repeating exercises 3-4 additional times. 3 MOM at edge of golf course.

    Number, name, and YHC took himself out.

    NMS: YHC finds this workout to be the pinnacle of experiences, approximately 2x per year. Few things like exercising along the beach anywhere in the world. With the time change and the jet lag, YHC did this a bit earlier than normal. Good for the soul.

    Announcements: EF Hutton leading The Bridge this weekend. No finer person to help our fellow men. Sign up, join up, and experience all 3 Fs in one morning.

  • No Members Present

    The new Wellsley AO is still under naming consideration.  No one from Wellsley appeared today.  Here is how it went down for the non-members:

    • Attila
      • COP
        • SSH
        • Ukrainian soldiers
        • IW
        • Helicopters
        • Arm circles
        • DMH
        • Merkins
        • LBC
        • APD
      • Mosey through the tunnel to the field for a 4 corners with 10, 15, 20, 25 reps of an exercise
        • 70 HRM
        • 70 WWII sit-ups
        • 70 squats
    • Tater
      • Form the H at the tennis courts with exercises at each corner and burpee in the center
        • 10 squats
        • 10 WWII sit-ups
        • 10 dips
        • 10 CDD
    • Blue Moon
      • 7s on the hill with Mike Tysons & WWII sit-ups
    • Gomer
      • Meander around the AO stopping to do burpees – 41 burpees
      • Mary
        • FK
        • Mountain climbers
      • COT with Gomer taking us out

    A hot potato where AO names continue to bantered about.  Today’s theme focused on airline/airport/flying themes in honor of the site Q Roger Roger.  TBD.  No AED located by Gomer.  Prayers up for those looking for jobs and our country. 

    God is good all of the time!

    Attila

  • Full moon + Dora =

    Three brave souls dared to conquer their weak bodies at 530am in the light of the bright full moon. According to the stones on the ground where the portajohns used to lie, here’s what went down:

    COP

    helicopter

    arm circles

    imperial walkers

    Ukrainian soldiers

    dead man hang

    copperhead squats

    Merkins and Back’ens:

    merkin

    superman

    close arm merkin

    phelps out of water

    hand release merkin

    Starfish stretch

    Mosey to tower, where we encountered the Dora curse. Dora turned us in to bears, and we have to complete 350 ab exercises (she later increased it to 400 😲)

    dora curse

    400 ab exercises while partner bear crawls to top, touch tower, run down

    After breaking Dora’s curse, we moseyed to Logland for some lumberjack training.

    log carry x12 x2 rounds

    log lifts x12 x 2 rounds

    Plank as you wait for your turn

    Moseyed back to the field but was stopped briefly when we turned into bears again, having to bear crawl around the roundabout, before heading back to the field with some lunges and ending with 2 minutes of overhead clapping to celebrate our victory from the bear curse.

    COT: numerama, namerama

    Florence came out of his cop mobile to say hi to us. We’re glad to hear that he is doing good work to restore peace in our city. He says that he misses F3 but hopes to make it out one day and also encourage others to join too.

    YHC took us out. Glad to have Senka out again from NC!

  • All Members Welcome

    Nothing soft about this launch today.  5 grizzly PAX vets assembled where all members are welcomed.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • HRM
      • LBC
      • APD
    • Begin to mosey around the Wellsley lake, stopping occasionally to exercise and allow the PAX to reunite
    • Stop for 2 rounds of a 5x
      • Run
      • Incline merkins
      • Sumo squats
      • FM
      • H2H
    • Mosey back to the Wellsley clubhouse, stopping occasionally to make the lake walkers uncomfortable
    • 2 rounds of:
      • 20 dips
      • 20 step-ups
      • 20 PLTs
    • Mosey to the bars where each man does 2x 10 pull-ups while the rest do monkey humpers
    • Mosey back to parking lot to stretch
    • COT with YHC taking us out

    We are off and running at the newest AO, “Members Only.”  Do not let the name fool you.  While the esteemed members of Wellsley “workout” in their clubhouse, F3 remains outside and open to all men.  Great work from the PAX, and we still have so much terrain to explore.

    Gomer has his ramp build on the Southside tomorrow.  Reach out for details.  Prayers up for many in the PAX dealing with tough times.  God is good all of the time!

    Attila

  • Route – Wing It

    Good thing I had Rosie and Bullseye with me today or I would have been lost. Revisiting google maps, the route went something like this:

    Down Mount Midlo, around the lake (called Loch Lothian?! Great name by the way), out Midlo Mines Park to Kingham Drive. Left on Grove Hill up to Coalfield, left then right on Manders Dr. Right on Charter Colony, right on Charter, right on Woolridge, left on Coalfield and back to start. 4.5ish miles according to the route but watches were defunct for various reasons.

    Nice run today fellas, appreciated the conversation and pace.

    -Singer

  • Windy Morning at Hoedown

    Warm Up: Stretching, Arm Circles.

    Because Handshake was not there and Salt Lick was feeling cold. Motivators/Man-Makers were requested and were done, without any groaning because only men were present.

    Thang 1: Mosey through Westham ~1/8 mile, then 20 Merkins, + ~1/8 mile, then 20 Peter Parker Merkins, + ~1/8 mile, then 20 Hand Release Merkins.


    Thang 2: 40’s (10 murder bunnies, 10 curls, 10 lunges, 10 burpees, run back to block and then rifle carry to line) + Mosey, then repeat x4 so 40 reps of each exercise.


    Thang 3: 20 bent over rows, mosey, 40 bent over rows, mosey, 60 bent over rows, mosey


    Mary back at base: 20 Mountain Climbers, 20 LBCs, 20 Leg Lifts (side 1), 20 Leg lifts (side 2), 20 Flutters, 20 WWIIs

    Recover, Recover.


    Rather than prayer requests, we did as they do at the Princeton AOs: Share round, highs or lows (optional of course). Had some good moments of 2nd F. Good guys.

  • Paging Dr. Cooksie 🎹🥃👶🏼

    It was a beautiful morning to run. The 4, 5, and 6 milers all ran by the building I was born in – St Mary’s.
    I told a funny story about the day I was born in 1973, the Dr was missing and his nurse found him at O’Tooles drunk and playing the piano. He used the forceps on my giant head and squeezed a bit too much. Imagine how smart I’d be if I wasn’t brain damaged at birth – lol. Not to worry, that doc lost his license to practice soon after my original birthday.
    Great to see everyone this morning- I really appreciate and value the friendships and relationships I’ve developed with you guys over the last 8 years. Grateful.

    Shakedown

  • 2 FNGs at Daville

    YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.

    YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.

    COP

    We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.

    THANG

    We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.

    We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.

    COT

    We mosey back to the cars and numberama, namerama.

    Opus took us out in Prayers

    We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.

    Welcome gents, look forward to seeing you in the gloom. Cheers…CB!