Looking for some folks to rep RVA at HR 5 year 5-6 Nov 2022.
Register for the banquet 630p Friday and / or the beatdown 7a Sat here: https://f3hamptonroads.com/announcements/
Gomer has a place we can crash if you want to hit both. Let him know on slack. Bring a cot / sleeping bag.
One PAX pulled on the red board shorts to hit the sand early and oil the post BRR joints. Conditions were 70 and sunny, sandy and slightly breezy. Terrain: flat (except a right/left tilt down to the water). Think Baywatch meets The Gloom. According to the solo walkers on the beach, the creepy dude in black did most of the following:
Pre-COT: hide non-running shoes and socks in the dunes.
COT: Roughly 20-30 reps per exercise.
SSHs
IWs
SSHs (v 2.0)
Hillbillies
Dead Man Hang
Calf stretch
LBCs
FKs
WWIIs
Mosey northbound from the hotel property to the next property. 7 condo buildings meaning 7 stops on the tour de Amelia Island. 30-40 reps per stop. YHC loses count without the benefit of Pigskin’s multi-lingual chatter.
SSHs
WWIIs
Deep, slow squats
Box cutters
Hello dolly
HRMs
LBCs
Reverse trip (6 stops):
WWIIs
FKs
LBCs
Snow angels
Rosalitas
Gas pump/reverse crunch
Run 2+ miles barefoot on the sand.
Number, Name, and silent motivational message.
Announcements:
Vinny’s Field Day this weekend at 7:00 a.m. at Dogpile. Pass the word.
F3RVA Retreat is September 25 in the afternoon / evening. Sign up for Corn Hole.
NMS: first workout post-BRR. Nice to be back out there. YHC is fortunate to have some nice spots to work out from time to time. Today was one of those days. YHC forgot his running shoes, and Gypsy has purchased most of the country’s spare inventory; turns out, running barefoot in the sand is awesome.
Also, YHC is bummed that F3 Flo-Rida (Greensboro) didn’t make the event this year.
170 F3 and FIA PAX gathered for one of the coolest experiences YHC has ever had with F3. Not just because it was the 20th anniversary of the 9/11 terror attacks but because it was about 160 men +/- and 10 +/- women that got together to push their bodies as far and hard as they could.
The workout had fairly simple instructions. Start at the bottom of the Lincoln Memorial and run to the top and back, do an exercise for the 6 and repeat
The catch was you did the stair climb 26 times (wow) YHC’s legs where burning
Each time before we ran up and down, one of the PAX would read a fact from what happened that day 20 years ago in a timeline of how it happened
YHC was picked to Q one of the exercises at the bottom while waiting on the 6. YHC thought about Man Killers but went with Knee Slides which the PAX of 170 did not know existed and found out what a ab burner they are when you do 30 (4 count). We had also done an ab burner the round before with an exercise YHC will interduce RVA to next week.
Numbers / With 170 we didn’t do names JAG took us out
NMS:
18 F3 Grand Stranders and YHC started off the new month running against the wind on the beach in to our backs in the streets. Time flies when you’re having fun happy hump day.
This how it went down
COP
Mosey down 6th street do the oceanfront. Stop just before access to the bed for sets of merkins and LBC’s
Indian run in two different lines from 6th street to 11th street
Head back onto the road stopping at several street corners more sets of merkins, SSH’s, LBC’s. Between corners we would either bear crawl or crab walk up to the next block
One corner we stop for a ring of fire and YHC showed them how it was done with all clap merkins (or what they call clerkins)
Mosey back to the SF for some more SSH then they needed with a 30 sec rest to reflex on the day ahead
MOLESKIN
Amazing showing F3 Grand Strand had this morning at their Surfside Beach AO The Oyster. Butch keep us moving the whole time. Great to meet some PAX from SC and see how they do things
SPIT ON THAT!!
10 gathered. 8 ran. 1 cooked. 1 rubbed his heal. Temps were sunny (for sure) and 70 (in all fairness, YHC didn’t check). According to the little fuzzy caterpillars all over the roads, this is what happened, more or less:
Gather at Casa de Vinny & Co on Wendover. Run west and south, before returning north and east. Turn left, right, left, and left again. Find a lake. Circumnavigate that lake. Turn right and go to the railroad tracks. Do not cross the tracks. For that matter, never, ever cross Buford. Return up a big hill, take the trail to the right (across from the mom/wife cheering us on), and head BTTVSF. 5 or 6 miles or so, depending.
Numbers, names, let’s eat.
NMS:
BRR team members gathered for a pre-run, Charlottesville style. It was hot. Really hot. In the shade. Outside the shade, it was hotter.
Thanks to Punch List and Fresh Prince (of Bel Air, VA; not the RVA guy) for being our pace cars. Those dudes did yeoman’s work helping us to prepare.
Circle K and Vinny created a good little feast of burgers and sausages afterwards while the crew lounged and chatted around Vinny’s pool. Coor’s Light and Gatorade all around. If you haven’t seen Hutton attempt (video floating around) to board a watercraft backwards, YHC suggests you should do so. Sorry, Hutton, but failure can be funny.
Also, if you have heavy feet, lacrosse is not for you.
UpChuck spits the bit.
Icarus himself would have crashed today. We were way too close to the sun. Shade was at a premium. Way to push through, fellas.
FNG’s out ranked the grizzly veterans this day 4 to 2 but No Worries YHC and DTH had the skills (provided by God and F3RVA) to make this work.
COP (Disclaimer, Principles of F3 and some other jazz)
DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Merkin, hello dollies and LBC’s
Mosey to bottom of the hill, Light pole ally up hill
Run to first light post 5 merkins, second light post 10 merkins, third 15 up to 30
Mosey walk further up hill where the slope gets a little more intense
11’s Bernie Sanders up the hill (kind of like the second half of twin team but more upwards) 10 ball dippers per leg, run back to the bottom 1 jump squat, 9 and 2, 8 and 3 so forth and so on.
Mosey BTTF area (basketball court) for a quick 4 corners Prostitute style all abs
10 – hello dollies, 20 – American Hammers, 30 – Scrunchy Frogs, 40 – LBC’s
Numbers / Names YHC took us out
NMS:
DTH, Greenbow and YHC ventured out to visit a men’s retreat in Windy Gap NC that Greenbow took YHC to 3 years ago and YHC (God willing) will never take a year off. YHC was able to bring DTH this year and it proved to be every bit as powerful as it has ever been. Thank you Jesus for bringing YHC into this awesome event and prepare the hearts of the next line of men that will be asked to go next year.
The 4 FNG’s that we brought into the Gloom where from different areas of the country and where in their own right very fit. They probably didn’t expect the high cardio and leg work of a Doozy Q but they where more than up to the challenge of pumping out a few merkins. YHC hopes to see these fine men next year and prays that they will join the ranks of their local F3 community.
A few hardened veterans welcomed another Richmond native to the F3 ranks while attending the Windy Gap men’s retreat this weekend. Here’s how the FNG was shown the ropes:
The THANG:
COP #1:
COP #2:
COP #3:
Mosey Loop BTTF:
COT:
NMS: YHC joined with a few dear brothers to attend the annual Windy Gap men’s retreat in North Carolina. This was YHC’s first time attending, and !WOW!, YHC had no idea how much stress and internalized emotions have been bottled up. But nothing like intimate sharing and prayer among true brothers in Christ to receive a new lease on life. Today’s little workout was the 2nd F3 workout at the retreat, Doozy having led the first one yesterday (with FOUR FNG’s no less!), but our buddy Cal from Mechanicsville was also interested in giving it a try, so YHC put together a simple but effective welcome for him this AM. Cal is in the IT world, loves soccer, and has creative interests in the arts & crafts world, hence “Elmer’s” – welcome brother! Ya’ll can expect to see this fine man posting soon to an AO near you. As always, it was a pleasure and joy to join in something hard with awesome brothers. Let me close with a simple but powerful prayer I learned which I hope will bless you too. SYITG, YHC, DTH
God I know you love me, and I know I have acted in ways that don’t acknowledge your love for me. Help me to remember how much you love me. Amen!
1 lone PAX (YHC) made an 1 hour 15 minute trip to Buckingham (Charlottesville Area) to make a GP appearance and just visit a new AO.
COP: SSH’s, DQ’s, 3rd Graders (Cherry Pickers), Imperial Walkers and Merkins
No mosey: 21’s PAX does SSH’s in cadence while Q counts to 6 and then stops. PAX is supposed to count in their head to 21 and stop. If not in sink PAX does predetermined exercise, PAX never did get in sink. Don’t remember all the exercises but there where many Burpees, Merkins and Ball Dippers
Again No mosey: 6 minutes of Mary with WWII’s, an odd new one YHC will bring home they called plank jack but not how we do them and American Hammers
Numbers / Names
NMS:
WOWWWWW, what a program. You have got to go to this AO. This facility take in guys that have had addiction issues of one sort or another and for 6 months they rehab, learn new skills (HVAC, Auto mechanics, plumbing and more) then they job place them with their new skills and put them in a half way house. Once they graduate from there they have more options. Also once they are at the halfway house F3 Charlottesville has an AO for them to go to call Green Trees. God has been laying some things on YHC’s heart lately and this program just changed my direction and plans.
YHC will be planning another trip to the Bridge in September if anyone wants their world rocked
One PAX awoke with the dawn and set the tone: wet, stinky, and sweaty. Temps were 70 and sunny, with a touch of Columbia River windy. According to Harry, a trained killer mutt with 4 inch legs, the following might have happened:
Mosey to the patio for The COP:
Imperial Walkers
Side Straddle Hops
Hillbillies
Swirly’s Dead Man Hang
Mercans
WWIIs
Reverse Crunches
Mosey to the 7th Hole (green) of the Frisbee Golf Course for a Beast:
Mercans
box cutters
WWIIs
4-count flutter kicks
Hello Dolly (Harry joined YHC for this round)
burpees
Al Gore between each round for The Six.
Mosey to the 7th Tee for three rounds of stuff:
Derkins x5
Dips x20
Abs x20
Bear Crawl to the 8th Tee, about 75 meters.
UniTriple (one PAX, three rounds):
WWII X10
FKs 4 count x20
Rosalita x20
BTTVSF
NMS: YHC is taken a little R&R with the family along the Columbia River, straddling the border of Washington and Oregon. Harry, perhaps the smallest dog YHC has ever seen, decided to break from his owner’s grip to work out with YHC. Nicely done. Harry put in some serious running, probably 200 steps to cover 20 yards. He then sat down in the grass. It’s you against you, brother.
Name, number, Mumble to self. Try not to wake the dude meditating on the patio.
YHC has spent a glorious 5 days with the M + 2.0’s + brother John (AKA “Flint”) on Mount Desert Island (Maine), enjoying all that Acadia has to offer. Among many hiking/boating/swimming/fishing adventures, today’s rigorous climb to the summit of St Sauveur Mtn (679’), carrying one or both 2.0 “coupons” was quite the workout worthy of a backblast. The frequent near-vertical rock scrambles made the going a bit hairy, but YHC had the occasional breather picking blueberries along the way, and the views of Somes Sound were breathtaking. The descent was killer on the quads, and we were all exhausted when we reached the bottom. Of course, since we found ourselves about a mile from where we parked, YHC volunteered to complete the workout with a sprint to retrieve the vehicle and maintained a sub-7-min pace on the mile. This was exactly the vaca YHC has been aching for – thanks be to God. SYITG, YHC, Tryhard
