Tag: F3RVA Summer Tour

  • Summer Tour comes to DaPile

    Eighteen dudes, including 10 Summer Tourist and one traveler from Cincinnati posted on this Perfect Saturday morning to Atlee High School. According to the two ladies who turned around and walked in the opposite direction at least twice when they came across the PAX exercising, this is what occurred.

    The Thang

    Parking Lot Tracers

    COP: All IC except for the Burpees: SSH, Helicopters, Don Quixotes, One legged lunges, the other leg, Arm Circles, Reverso, 5 Burpees OYO, 5 Burpees, Merkins, Angled Knee Jumps, Foot -to-Hand Mountain Climbers, American Hammers, LBCs, Heels-to-Heaven, Hello Dollies, One legged APDs, other leg, both legs.

    Mosey to other side of school

    Triple Check #1 – Donkey Kicks, Squats, touch 3 different trees

    Pole Smokers – Grab pole while holding 6 inches. All PAX will do 10 leg lifts and then run to the other side.

    Mosey to back of campus while doing 5 burpees at each speed bump.

    Triple Check #2: Carolina Dry Docks, WW2s, Bernie Sanders to top of the hill and run back

    Mosey along baseball/softball fields stopping in open areas and doing 5 jump squats and 10 merkins

    Indigenous People Run to front of the school

    Plank-O-Rama – Hold Plank – All IC: Alternate between Carolina Dry Docks and Merkins, Hold Plank, Rotate to Right Elbow, drop hip and raise, hold side plank, Rotate to Back Plank, drop butt and raise, hold plank, Rotate to Left Elbow, Drop Hip and Raise, Hold side Plank, Rotate to Front Blank, Makhtar N’Diayes, Mountain Climbers, followed by Freddie Mercuries, Rosalitas, Hold Six Inches while Q counts down from 30 – 1.

    Mosey back to SF

    COP: Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS

    It was great having so many tourist join for this bootcamp today. Well done everybody. Let’s keep up the tour throughout the summer. A large group joined for coffee afterwards. Topics varied a lot from bootcamps from the past to our hopes for our health 20 years from now.

    Announcements

    • Summer Tour Continues – Look at Slack for next week’s locations
    • Sign up for Breaking Bread
    • For the health of the PAX, put emergency contact info into Slack. Also, one PAX member should always have a phone with them.

    Gotta Run!

    Phonics

  • Handshake Heartache at Heartbreak

    22! for a Ghost Flag, Summer Tour takeover Q special this morning at HBR! After pushing the Silverado’s transmission to it’s limits, planting the Ghost Flag, re-parking the Silverado and removing his glasses at Attila’s request, YHC said “Let’s Mosey”

    COP:

    5 Burpee buy-in, DMH, middle, left, right, Reach for the Stars, DQ’s, Helis, Ukrainian Soldiers, Imperial Walkers, Copperhead Squats, Plank-a-rama, Inverted Scorpion Kicks, Suzanne Somers Right, Scorpion Kicks, Suzanne, Somers Left, LBC’s, 1 1/2 Pencil Rolls to the right, Merkins

    Partner up at the wall for:

    Donkey Kicks/Bear Crawl

    Wall Sits/Duck Walk

    Derkins/Lunges

    Mosey to the Jerkin Gym and form teams of three:

    60 jerkins total for team/Squats while waiting on partners

    YHC demonstrates dips on bar

    Head over to bleachers in same teams for proper dips/Lt. Dans/Jump Squats. 2 or 3 rounds.

    Back across the field to the hill and Bernie up the hill and run back down x 3

    Jump the jersey wall and head to Honeydo’s truck car and grab coupons.

    Teams of 4 or so for Block the Plank/Merkins then Block the Plank/WW2’s

    Circle up and nominate Joey Chestnut and Mariner to the center to lead 5 MOM, which included 10 Burpees for some reason.

    End with YHC leading stretching

    Numbers, Names, Announcements and YHC took us out

    NMS:

    The Ghost Flag has been relinquished. Watch out for it to appear anywhere this summer with the tour in full swing. Attila made a lot of noises this morning, including whining. Handshake was a good sport. Five 2.0’s! Yes, I included Chicharron. Good to be back out at HBR and see some guys I haven’t seen in awhile. Gravel came out from all crevices during post workout shower. Enjoyed it fellas!

    SYITG!

    Kubota

  • Labor Day Convergence

    On this Labor Day morning, while the rest of RVA snoozed away in holiday slumber, 48 HIMs of F3RVA laced up, rose to the challenge, and clocked in for a true labor of love. Under the glow of the dawn, YHC had crafted a beatdown worthy of the day—a gritty, sweat-soaked symphony of effort and determination. Because what better way to honor Labor Day than by putting in some serious work?

    Mosey to the Carillon basin. A few SOJers know my style and were on the lookout for a pile of coupons stashed away somewhere for us to “find”. When we arrived at our AO for the day, “There it is” could be heard…Circle up, F3 mission and creedo, and a light warmup to get the heart going.

    Everyone grab a coupon of choice. The veteran move today was to grab the smaller of the blocks. Circle up and get ready for Kool-Aid (Extra Sugar). According to the Carillon’s security cameras, here’s what took place.

    800 meter run around the devil’s triangle
    20 Flutter Kicks holding the coupon
    20 WWIII’s
    20 Squat Thrusters

    400 meter run through the field
    20 Manmakers
    20 Bicep Curls
    20 Bent Over Rows

    400 meter run up Carillon steps and around a random light post
    20 Kettlebell Swings
    20 Squats
    20 Calf Raises

    Series of exercises performed by those opting out of the runs. I don’t know what they were doing, but it had to be excellent as they were poaching runners throughout the workout.

    60 second rest (must be an SOJ thing…)

    Same workout, but now in reverse! Mumble chatter called for creativity and LBCs(!?) but when we got to Manmakers all mumble chatter ceased and there was peace in the kingdom…Another veteran move was deployed and a block was broken – no extras = savvy!

    BTTF

    Announcements:
    9/20 7AM DOGPILE – F3RVA 11 Year
    9/26 8PM ALAMO – Ruck CSAUP (details coming this week)
    12/6 Daddy Daughter Dance, details to come

    Prayers: Thankful for the day and all the blessings we have in our lives, lifting up each man’s silent prayers.

    Thank you for the opportunity to lead you men today! Apologies to Rosie’s golf game today 🙂 See you in the Gloom!

  • LABOR DAY CONVERGENCE

    :rotating_light:

     LABOR DAY CONVERGENCE 

    :rotating_light:

    Monday 9/1 – 7:00 – 8:00am
    Dogpile

    Take the day off from your job but don’t take a day off from putting in some work!  Join us at Dogpile on Labor Day for a convergence workout and coffee/bagels afterwards.

    See you there! 

    :facepunch:

    See Crabgrass for info to to help with support.

  • Why Did They Call Her Super Soaker?

    15 PAX gathered at Rockwood Park to enjoy some cooler temps and the sweet aroma of a fresh massive dog poop. At 7am, it was time to put in some work……………

    Mosey to the basketball court for Warm Up:
    Jazzercise, Rubble Kicks, Bruce Lee Punches, Overhead Claps, Monkey Humpers, Plank Jacks, Pickle Pounders, Alabama Prom Dates, Freddy Mercuries, Mario Jumps, Mummy Kicks, Lunge Walks, Karaoke, No Cheat Broad Jumps, Murder Bunnies.

    Exercise One: Indigenous People’s Crab Walk. Man in the back does 3 Crab Cakes, then runs to the front of the line. We made our way back to the flag.

    Exercise Two: Flutter Kick Mountain. Pax line up on the hill and do flutter kicks. Man in the back bear crawls to the top of the line. Stopped at the parking lot.

    Exercise Three: Four Corners: Flutter Kick edition. 25, 50, 75, 100 – double count.

    Mosey down the Green Path – stop for Exercise Four: one set of Pole Smokers, then Murder Gorillas along the hill.

    Mosey to the side of the Dog Park for Exercise 5
    Double 11’s – 1 hand release merkin, 10 LBC’s. Run to the cone for 10 Merkins, 1 WWII Sit ups. Repeat the normal 11 patterns.

    Back to the Flag. Finished things up with a Monkey Humper Burnout.

    YHC took us out

    Final thoughts: It was a festive atmosphere this morning with lots of “that’s what she said” zingers. We also had, to my knowledge, the first Didgeridoo appearance at a workout. Lot’s of strong individual performances this morning. Cha Cha was killing it on the 11’s. Much respect to Rubble for doing the whole workout! Great seeing Blue Moon out – I was able to stamp his passport after the workout concluded. Well done fellas

    SYITG

  • Is this a St. Chris field?

    A lucky 13 convened for this week’s edition of Hoedown. One would think that last night’s storm would have brought some cooler temps, but alas temperatures hovered around 70 with plenty of humidity.

    At 0530, off we went for a short run around the horseshoe and then up to the blacktop for warmup that included:

    • SSH
    • DQ
    • Dead man hang
    • Cherry Pickers
    • Arm Circles
    • Merkins
    • WW2s
    • Flutter kicks

    Continuing the warm up trend, we lined up at the end of the blacktop closest to the school for some wind sprints. Run out, touch a line, come back and run a little further. We ran to the end of the music room, then the first basketball hoop, second basketball hoop, and finally the fence at the far end.

    With the blood flowing, we moseyed to the upper field, which had sod and an irrigation system added over the summer. The pax was quite impressed with the new field, with one even commenting that it was reminiscent of a St. Christopher’s field.

    First up, eye of the storm. 5 merkins in the middle and then run out to each corner for 20 of each of 4 exercises, returning to the middle for merkins. Corner 1 – SSHs. Corner 2 – Mountain Climbers. Corner 3 – Jump Squats. Corner 4 – Carolina Dry Docks.

    Next up, a triple check along the back wall of the school. Partner 1 – run across field and do 5 pull ups. Partner 2 – BTTW. Partner 3 – dips.

    Mosey back towards the drop horseshoe with a stop along the way for jerkins. The pax partnered up and did 2 rounds of 10 each.

    At the horseshoe, another triple check. Partner 1 – run the loop. Partner 2 – donkey kicks along the wall. Partner 3 – shoulder taps.

    Then, a short mosey to the small parking lot for 11s. Squats (10) and incline merkins (1). Run across and bernie back.

    With just about 2 minutes left, we cooled down with a loop around the horseshoe.

    Numberama / Namerama

    Prayers for TES Principal Mrs. Ford fighting breast cancer, Rosie’s Mom starting radiation today, and all the families sending children back to school.

  • Professional Hour?

    Five runners, six professionals, and 4 amateurs set off toward the Carillon and other parts unknown. 

    The Routes

    Runners – Reverse Carillon

    Pros – T-Pot, War Memorial, elsewhere

    Amateurs – Carillon, Burpee Lake, Insect Hell

    Numberama, Nameorama, COT

    MOLESKIN

    The real gearheads seemed surprised to find 3 schlubs ready to cruise.  Bone joined a bit late to make four.  The schlubs were cruising too, at least until they circled Burpee Lake and passed through the 3rd and 4th plagues of Eqypt.  No less than 268 Gnats were swallowed per man.  Nevertheless all made it back safely.  The amateurs covered 7.42 miles, the runners 5-6, and rumor has it the pros went about 14.

    ANNOUNCEMENTS

    • The Bridge
    • Homegrown Half

  • Amelia, I Feely Ya

    Our nearby-ish brethren in Amelia are doin great thangs.  Here’s what:

    Circle the Courthouse square

    • SSHs
    • Cherry Pickers
    • Merkins
    • Hillbillies
    • All the Classics

    Mosey behind the local shop to obtain coupons and over to corner of the Square

    Twisted Figure 8 (9 or 10 stops around the Square)

    • Merkins x 10 per stop
    • Block Thrusters x 10 per stop
    • WWIIs x 10 per stop
    • Curls & Overhead Press x 10 per stop

    Return coupons and mosey back to Square

    Mary and a Stretch

    Numberama, Nameorama, COT

    MOLESKIN

    After a year it was great to get back out to Amelia and see that the cult? of F3 has grown.  Several familiar faces are still getting after it, and several new ones as well.  Improvement among the familiar is obvious.  Hardywood still lacks enthusiasm, some things never change, lol.  Go visit your old pal sometime. 

    ANNOUNCEMENTS

    Mentor young men in need

    Prayers for those starting school

    New Wednesday AO coming to Amelia soon

  • Rise N Shine

    14 gentlemen found a parking lot in Mechanicsville to get some work in before breakfast. As part of the Summer Tour, the local Davillians notified everyone that The Creek this week was a pre-planned 30 minute workout with 2nd F at Rise N Shine nearby. Seemed like the perfect opportunity to bring the Lounge, so even though they do not use the Q sheet, YHC signed up to take the lead.

    Disclaimer and statement that the workout would be short and mostly in conversation, rather than in cadence, music to Handshake’s ears. Some standard warm-up fare before the main event, a series of Bro-Code 4 corners. 6 rounds that may or may not have included – 10 merkins, 20 Squats, 30 Freddies, 30 arm circles (tribute to one of the Lounge godfathers – Last Call, who doesn’t miss a chance to suggest AC), 20 monkey humpers, 10 shoulder taps.

    It was fun to have all regions in RVA represented at the workout and breakfast. Great time getting to know a few guys I have only seen in backblasts. Excellent conversation at both locations on methods of Daville communication, old cars, Handshake’s M, music and music venues, among other things.

    Multiple things happening this weekend:

    Home Grown Half – 8/16 6am Robious Landing Park – see Draper’s post for more details

    The Bridge – join Upchuck, Bootleg and others 8/16

    Labor Day Convergence at Dogpile – See pre-blast from Crabgrass

  • Not That Complicated

    Everyone knows YHC designs routes with lots of turns, but today Whitesnake complimented it wasn’t that complicated.  Here’s where:

    The Route

    • R on UR Drive
    • R on Westhampton Way
    • R on Keller and continue on Glen Pkwy
    • R on Westham

    4s

    • R on Durwood Crescent
    • R on Ridge Top
    • L on Wheeler
    • Take path to Campus Dr
    • R on UR Drive

    5s

    • R on Patterson
    • R on Honaker
    • Cross onto Boatwright
    • L on Campus Dr
    • R on Richmond Way

    6s

    • R on Patterson
    • R on St. Christophers
    • Cross onto Towana to Campus Dr
    • R on Richmond Way
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    All returned safely, wet, and fully satisfied.  Call it a successful morning despite a couple of crazies on Westham and Patterson.  Don’t ever let someone tell you Westham is a flat run.

    ANNOUNCEMENTS

    Prayers for Hitch, Allen Family, Whitesnake’s father