4 bootcampers and 5 runners, no doubt inspired by last night’s Town Hall, assembled at Bettie Weaver Elementary for another round of Twin Team action. We were all on a mission to better ourselves; and perhaps even the world. Here is a brief summary for your viewing pleasure:
Bootcampers moseyed to the basketball court for Warm-Up that consisted of:
Don Quixotes, Helicopters, Russian Soldiers, Cherry Pickers, Dead Man Hang, Freddy Mercuries, Hand release merkins.
Exercise One:
Indigenous People’s curb crawl around the island. Man in the back breaks off and does 2 burpees, then runs to the front. May not have been the crowd pleaser that I hyped it up to be.
Mosey to Twin Team Hill for Exercise Two:
Partner up: Rd. 1 – Runner does a suicide style run, going to the first driveway, back, then to second driveway and back. Other man does squats for the duration:
Rd. 2 – runner repeats, but adds on a leg to the 3rd driveway and back. Partners does lunges.
Rd. 3 – runner repeats, but adds on a leg to the 4th driveway and back. Partner alternates between 20 jump squats, 20 heels to heaven.
* couple of stretches while YHC catches breath.
Mosey back to the school for Exercise 3: Using the benches, alternate between 10 incline merkins, 10 dips, and 10 decline merkins. Everyone did a couple rounds.
Names/Numbers/Announcements
Mousetrap took us out.
Notes:
According to Don Draper, runners got in 6.75 miles! Sounds like it was challenging one due to humidity.
Enjoyed talking with everyone today and partnering with Doozy on the Suicides. Lots of good follow up discussion on the F3 Town Hall.
Make it a great one
Tag: F3RVA Summer Tour
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Suicide Squad
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Quad Squad
An SOJ foursome locked shields for another round of HIM versus the Jester. According to the sweet lady checking out Chaplain’s form on Monkey Humpers, here’s how it went down:
The THANG:
COP #1:
- Mosey down to the bottom, stopping for x5 Ball Dippers (2-ct) at each light post
- Circle up and Welcome
- IC Reps: SSH, DQ, The Opus, R.Soldiers, T-plank Arm Circles, FreddieM’s, K.Twists, ObliqueLBC’s
- Partner up to Leapfrog to the top, alternating Planks with x10 Merkins at each light post
COP #2:
- KNOLLERCOASTER: Bear Crawl up, Lunge Across, Crabwalk Down, x10 WWII after each of the three knolls
- Extra credit, x10 more WWII with feet up hill
COP #3:
- Mosey to the side of school for a WALLERAMA – Donkey Kickoffs, Hip Slappers, Hoedowns, Dirty Hookups
COP #4:
- DORA FINALE
- x100 Crunchy Frogs
- x200 Flutters (2-ct)
- x300 Humpers
- Moving partner runs 50yd and back
Mosey BTTF for COT:
- Counterama # 4
- Namerama
- Announcerama (see Comments)
- YHC took the PAX out in Prayer
NMS: Slightly lower numbers at the Forge with a few regulars on vaca and IR, but a small PAX makes for some mighty mumble chatter, and spirits were light this morning. YHC worked the boys around the West side, prioritizing quality form over speed, and much sweat was spilled by all. Thank you brothers for your fellowship and pushing YHC to always be better. SYITG, YHC, DTH
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Music and No Video
YHC signed up as part of the Summer Tour to Q 45MOM and was excited to bring some gym toys along with a Tabata playlist developed a workout that came together below:
COP
Brief Mosey around the side of the school on Grove, to sidewalk back around to the grassy area next to the parking lot and circled up for: 20 SSH, 10 DQ(old man stretching here), 20 4ct American Hammers, 10 Iron Cross, 10 scorpions and 20 merkins.
THANG
So YHC loves to workout to music, when running alone you can bet there is something jamming in the airpods…and the Pax had a little taste this morning for an 8 Station Tabata Workout. At each station we would perform the exercise for 20 seconds then rest for 10, rinse repeat 8 times for a total of 4 minutes, then we would move to the next station. With our numbers today we had two at each station to start and rotated so all pax worked out at the 8 stations. We had the following:
Station 1 – 10 Hand Release Merkins and Plank for remaining time(as you got to the 6th rep this was very hard to complete in 20 seconds)
Station 2 – Lunges
Station 3 – Shoulder with Bands
Station 4 – Flutter Kicks
Station 5 – Body Twists with Bands
Station 6 – LBC’s
Station 7 – Squats
Station 8 – Curls
We finished right at the 45 minute mark.
COT
Numberama, Namerama – We formed a manball and YHC took us out!
Moleskin
Lots of mumble chatter this morning about 80’s music MTV and videos that were a part of some of the songs played today. Fun times and we had a great workout to boot. It was an honor to lead this morning and I will see you in the gloom! CHEERS…CB!
Announcements – We have a town hall meeting tonight @ 8pm in the F3RVA zoom Channel an Agenda has been posted in the Preblast for the Town Hall Meeting, hope to see you there and contact Corned Beef with any questions.
Link below:
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RVA 2021 Convergence for Independence Day Weekend
We were blessed with a cool 60 degree and sunny morning for 30 F3 RVA brothers to get in a Holiday weekend beatdown. Here is what went down :
Photos from Dogpile Convergence (We were missing Faceplant, Shakedown, Creeper and Crikey)
COP
We mosey to the 2nd Crop Circle for some warm ups of 20 SSH, 10 Russian Solders,10 Imperial Walkers, 10 DQ’s, 20 4ct American Hammers, 10 Iron Cross, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.
THANG
We mosey down to the Pumpstation for YHC’s favorite summertime treat of the pipe loop. We did a true triple check in that we divided into groups of 3 Partner 1 (P1) – Runs the pipe loop as the timer, P2 LBC’s, P3 Air Squats. P1 returns to LBC’s, P2 to Air squats and P3 runs pipe loop and then P3 LBC’s, P1 Air Squats and P2 runs pipe loop. This would Complete 1 rotation. We performed 2 more for a total of 3 rotations. Happy to do this with Gypsy and Blue Moon!
So we need to get back up the hill so we start with 10 merkins at the power pole, then sprint to the next power pole, 10 merkins then walk to the next power pole, flap jack run and sprint until we get to the 2nd cul de sac.
We short mosey to the bottom of triangle and we perform 3 rotations of dealer’s choice(We had runners, Bernie Saunders, Bear Crawlers and Karaoke…lot’s of you against you here! Flatline started with Bearcrawl and many others Handshake, Garbage Plate, Sippy cup even Anthony Clary(FNG) did this…wow guys up to the top of the hill at crop circle, perform 20 merkins, lunge to the other street and run down to the bottom of hill. Repeat 2 more times.
We then mosey to the Cage for a quick gauntlet of 5 pullups, 5 dips then run to the hydrant. Mosey down the bowl and up to the wall for air chair (about 30 seconds) ten donkey kicks on your own then mosey to the Flag.
COT
Numberama, Namerama and Don Draper took us out for the weekend. Great effort this morning gents and it was an honor to lead on such a beautiful sunny morning. Welcome to F3 RVA Anthony AKA F3 Name –> INSPIRE, you crushed this workout today and I look forward to seeing you again in the gloom!
Have a safe weekend and I will see you in the gloom…Cheers! CB
Moleskin
Announcements – Summer Passport Challenge is in full swing having started on July 1 and through the end of August. This year we are having all 3 F’s as part of the goals for achieving the patch. Gypsy has the patches for those that complete the Tour. The cost of the patch is 5 dollars but is asking for more for a charitable donation to Virginia Home for Boys and Girls(VHBG) and Restoring hope to children in crisis. (VHBG.org) Check out preblast link is below:
We have breaking Bread happening this summer. This a a great volunteer opportunity and fun to do with your 2.0 for sure!
3rd F is this Tuesday July 6, 2021 @ 8pm Gypsy will be this Q for that event.
We have a Town Hall Scheduled for July 8 there will be a preblast with details of location, time and log-in information.
Bone Thugs is coordinating a Flying Squirrels event for July 31.
Prayer requests – Please keep Marmaduke in your thoughts as his mom is not doing well. Prayers to you brother and we are thinking about you.
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July 2 RAMM Routes
This run is over to the small neighborhood off Douglasdale and the Powhite Parkway. The route in the neighborhood forms a cross. Sippy led this a few years back, and it poured. Tomorrow looks like a good day for a redux.
All Runners
Commonwealth to Berkshire.
Left on Dover.
Right on Portland.
Right on Douglasdale to the bottom of the hill.
(Do not get close to the quarry entrance, which is guarded closely).4 Milers
At bottom of Douglasdale, reverse direction. Run to top of Douglasdale.
Return to MM via Portland, left at Dover, right at Berkshire and straight onto Commonwealth.5 Milers
At bottom of Douglasdale, reverse direction. Turn left onto Loch Lomond and run to the end. Reverse and run the length of Loch Lomond, then reverse back to Douglasdale (this makes a cross in the neighborhood).
Right on Douglasdale.
At the top of the hill, right on Rothesay and run the Rothesay loop.
Return to MM using Portland to Dover to Berkshire to Commonwealth.6 Milers
At bottom of Douglasdale, reverse direction. Turn left onto Loch Lomond and run to the end. Reverse and run the length of Loch Lomond, then reverse back to Douglasdale (this makes a cross in the neighborhood).
Right on Douglasdale to the top of the hill.
Reverse down the Douglasdale hill and repeat the above cross shape in the neighborhood.
On the second lap, turn right on Rothesay and run the Rothesay loop.
Return to MM using Portland to Dover to Berkshire to Commonwealth. -
Everyone’s a Winner
7 studs from near and far kicked off their Summer Tour with an intense game of Ultimate Frisbee at the Forge.
YHC provided a little warm-up COP in time for Fresh Prince to arrive and make the teams uneven. The small soccer field and low numbers provided for a fast-paced game, where the team of three got their legs run off and the team of four typically made the touchdown.
We flip-flopped the extra man enough times to be generally confused who was actually on each team, and it was impossible to keep score.
The secret sauce in the end was a threesome of Labrat, Last Call, and Fresh Prince. It took a few tries, but once they realized Labrat could count on Fresh Prince’s lightning speed to the end zone, twas a winning recipe.
Mosey BTTF for COT:
Counterama # 7
Namerama
Announcerama (see Comments)
CHAPLAIN took the PAX out in Prayer -
Summer Challenge
What: Passport Challenge
When: July 1 to August 31st
Where: ENTIRE RVA Region
Who: YOU!!!
Sign up at: Passport ChallengeIt’s that time again to break out your F3 Richmond passport and start showing the rest of the region what you got, but this year there is a little twist to more than the morning workout as we explore all 3 Fs in F3….. and we added in some swag too.!!
This passport challenge is set up to help support a very worthy cause that has been helping the youth of Richmond since 1846.20 F3 Velcro patches ordered (YHC and get more as needed) for the event at a min cost of 5 dollars a piece, but asking for additional donations to help support Virginia Home for Boys and Girls (VHBG). Restoring hope to children in crisis (vhbg.org)
1st F (Fitness) listing
(must attend 22 of 28 listed AOs to complete the challenge)
Link to 1st AO map: Richmond, VA – Schedule (f3rva.org)
(Additional opportunities will be scheduled in the 1st F channel)2nd F (Fellowship)
(4 attendance needed to complete the challenge)- Bonethugz: Baseball Richmond Flyers on 7/31
- HDHH on July 21st and August 18th
- Coffafeteria after DogPile or GridIron (can count as 3 of the attendance)
- Breaking bread (scheduled by Upchuck)
(Additional opportunities will be scheduled in the 2nd F channel)
3rd F: (Faith)
(one attendance needed to complete the challenge)
Hosted events are at 8PM on the following dates
(link in RVA 3rd F Slack for attendance)July 6th and 20th
August 3rd, 17th, and 31st
(Additional opportunities will be scheduled in the 3rd F channel)WHO WILL RISE TO THE OCCASION?!?
Which sub region will have the best representation? Who will take the honor as the most active RVA pax member? Is anyone going to make it out to the Court House? How much can we raise over 2 months for the Virginia Home for Boys and Girls (VHBG)SYITG!!
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BOOTCAMP VETERANS
Two cold steel military men and three VMI-hardened gloom warriors posted to The Creek for YHC’s last leg of the DTH-Summer-Q-Tour. This small AO’s well lit parking lot and accompanying cool temps seemed a perfect match for a high intensity bootcamp beatdown…so YHC unleashed the F3 Deck.
The THANG:
Warmerama:
- Mosey around the Church
- DQ’s, Hairy Rockettes, Big Arm Circles both ways, Cherry Pickers
5 Card Round #1:
- Merkins x10 IC
- WWII x10 IC
- Heels 2 Heaven x10 IC
- Ball Dippers x10 IC
- Freddie M’s x25 IC
- MOSEY PARKING LOT LOOP
5 Card Round #2:
- Merkins x25 OYO
- Bear Crawl across lot & back
- Lunge accross lot & back
- LBC’s x10 IC
- SSH x100 OYO
- MOSEY PARKING LOT LOOP
5 Card Round #3:
- Oblique Crunch x15 IC both sides
- Werkins x10 IC
- Rosalita x10 IC
- Diamond M x25 OYO
- JOKER: “Leave no man behind, but leave no man where you find him.” Line up side by side with middle man and two outside men supporting weight of 2nd and 4th man. Walk across the lot, switch places and walk back.
- MOSEY PARKING LOT LOOP
5 Card Round #4:
- Smurf Jack x25 OYO
- High Knees x10 IC
- Derkins x10 IC
- LIGHTS GO OUT…uh, OK…
- Karaoke across lot & back
- Shoulder Taps x25 IC
- MOSEY AROUND LOT TO SET UP CARDS UNDER THE ONLY STREET LIGHT STILL ON…
5 Card Round #5:
- Sprint AYG around the church
- Backward Lunge across lot & back
- Ranger Merkin x10 IC
- Plank Jack x25 IC
- Monkey Humper x10 IC
- MOSEY PARKING LOT LOOP
5 Card Round #6:
- Copperhead Squats x10 IC
- Chuck Norris M’s x10 IC
- Incline M’s x10 IC
- Plank 90sec hold
- Squats x25 IC
- MOSEY PARKING LOT LOOP
5 Card Round #7:
- Monkey Humper x25 OYO
- HRM’s x10 IC
- Mtn Climber x25 IC
- Standing Lunge x10 IC
- Flutter Kicks (2-ct) x100 OYO
- JOKER: “The Jester is the temptation of the flesh that hinders Acceleration”. Each man shared a Jester in his life.
- MOSEY BTTF
COT:
- Counterama #5
- Namerama
- Announcerama (see Comments)
- YHC took us out in Prayer
NMS:
- YHC really enjoyed sharing this morning’s F3 deck beatdown with brothers who’ve all had some legit bootcamp history. We moved fast, cadence was counted with gusto, and those 45 minutes just flew by. YHC was confused a couple times with Rounders and Kryptonite counting in the teens with “…one-and-five…one-and-six…” which sounds a whole lot like “…25…26” …but we got it sorted out in the end. Yes, Corned Beef had his undies in a bunch about counting beyond ten. When 0600 rolled around and the lights cut out, YHC could barely make out what the next cards said – the Gloom is STRONG these days! YHC modified the summer tour with a self-challenge to Q every F3RVA morning bootcamp. It’s been great to get acquainted with all the other AO’s out there, and the modified challenge kept YHC’s IT band from a sure and certain death had YHC attempted to join the running groups. Appreciate ya’ll posting to follow YHC today – keep battling those Jesters and headlocking your neighbors to post. As Flatline always says – only those who post understand!
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Twas a LIFO kind of Morning
BreakFast Club – Some PAX* gathered in the Gloom and ran from ET’s to Dogpile…that is all…
DogPile’s THANG:
Some other PAX joined us at the DTH Shovel Flag, and when the time was right we all moseyed down to the Amphitheater for some COP love:
- SSH x50 IC
- DQ’s x10 IC
- Hydraulic Squats x10 IC
- Incline Merkins x10 IC
- Dips x10 IC
- Derkins x10 IC
- LBC’s x20 IC
Mosey to Carillon Field for COP #2:
- Four Corners Escalator:
- x10 Lt Dans
- Add x20 Am Hammers (2-ct)
- Add x30 Plank Jacks
- Add x40 WWII
- Reverso
- Hardywood won a Matchbox Car
- Awaiting the SIX, we completed x40 Freddie M’s IC followed by x40 Flutter Kicks
Mosey to Ramped Access Road for COP #3:
- Triple Check:
- P1 (timer) Bernies to top, runs down
- P2 on Six for PLT’s
- P3 throwing P2 legs
Ran out of time for Burpee Lake partner carries…oh well…BTTF…
- Variable Protractor Pain
- Flutter Kicks
- Diver Bomber Merkins IC
- Diamond Merkins IC
- Boat Hold + Jmaes Bonds
- Werkins IC
- Heels to Heaven
COT:
- Counterama …at least #24 at some point
- Namerama (nobody new)
- Announcerama (see Comments)
- YHC took us out in Prayer
- PuppyPile took off like a pack of rats
BC Boyz Moseyed back to ET’s
NMS:
- Welp, that was different. One dude showing up early with no shoes (DoubleMint), another dude showing up late for the COP (Deuce), one guy breaking the seal in a brand new portapotty instead of participating in the first half of four corners (Handshake), other guys remaining in or going back for an ever trailing SIX, and at least a few guys bouncing to either pick up 2.0’s or go to work…and of course Wilson just standing around half the workout jawing with whoever will listen. The workout was otherwise pretty decent – fitting in some solid mary here and there – but YHC was a little disappointed we ran out of time – partner carries with booyah merkins around the lake woulda been just a boatload of fun… Also, YHC wanted to give the Most Merkins battle streamer to Swirly or Hardywood but neither of these men have functional flags to bear such an honor…so the tassels will be hanging from Swirly rearview mirror for the time being. YHC’s chronic IT Band pain of course flared up towards the end, but there’s nothing like the camaraderie of the PAX to carry a man past the pain. Love you guys.
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A Simple CM Ladder
11 strongmen circled up and pounded the pavement at the CM this early Thursday morning.
Great to see a new clown car with new faces
Circle up in the CM parking lot for COP
SSH’s
Helicopters
DQ’s
Big Arm Circles Forward and Reverse
Inch worm to Merkin
Lap around the CM
The Thang- “A Circus Ladder”
10 – 360’s right and left
10 – 360’s right and left
10 – Halo’s Clockwise Counter clock wise
10 – 360’s right and left
10 – Halo’s Clockwise Counter clock wise
10 Goblet Squats
10 – 360’s right and left
10 – Halo’s Clockwise Counter clock wise
10 Goblet Squats
10 Swings Right arm – Left arm
10 – 360’s right and left
10 – Halo’s Clockwise Counter clock wise
10 Goblet Squats
10 Swings Right arm – Left arm
10 Snatches Right arm- Left arm
10 – 360’s right and left
10 – Halo’s Clockwise Counter clock wise
10 Goblet Squats
10 Swings Right arm – Left arm
10 Snatches Right arm- Left arm
10 Overhead Press – lift leg Right – Left side
10 – 360’s right and left
10 – Halo’s Clockwise Counter clock wise
10 Goblet Squats
10 Swings Right arm – Left arm
10 Snatches Right arm- Left arm
10 Overhead Press – lift leg Right – Left side
10 Sit and presses
Lap around the CM
No time for short Dora and triple check… Maybe next time
COT
Counterama #11
Namerama
Announcements
Attila took us out
NMS
The 11 circus performers put on their own entertainment, that included Wilson’s clown mumble chatter that threw off YHC ladder line up count.
POG, and Honeymoon thought they would juggle imaginary KB’s Thanks to Attila and YHC’s for having extra.
Marmaduke was our designated mime, he would often juggle his imaginary KB and then clown like lifting his real KB.
Then there was Attila, nothing like an ear to ear grin on his face. I don’t know if it was YHC, the PAX’s mumble chatter, or just the unknown, but the CM always brightens his smiley face.
We even had Labrat performing his own side show because he didn’t like the rungs in the ladder and kept saying just wait until Gridiron
Hope you got a good workout?
White Deer