Tag: Hoedown

A perfectly divisible 12 converged at 0530 on the darkest AO in Tuckahoe. Here’s what transpired:

COP after a mosey down to the bottom of Lindsay Court: Deadman Hang // Helicopters // Imperial Walkers // Ukranian Soldiers // Copperhead Squats // ADPs // LBCs // Peter Parkers // Hand Release Merkins // Pickle Pounders // SSHs

Up the Hill: parter up. P1 runs to the top of Lindsay and back to P2, while P2 bear crawls up the hill. Switch. Next round: Lunges. Next round: Broadjump Burpees. All the way to the top of the hill. Mosey to Third Church middle lot

Triple Check: each triad grab a coupon. Round 1: P1 Squat Thrusters // P2 American Hammers // P3 Run the loop. Round 2: P1 Bench Press // P2 Flutter Kicks // P3 Bernie Sanders to end of lot, mosey back. Round 3: P1 Block Swings, P2 LBCs, P3 Bearcrawl to short end of lot, mosey back. Mosey back to TES

Crash Landing: 2 minutes of mini sixes: 5 merkins + 1 Burpee, 4 Merkins + 2 burpees, all the way up to 1 +5.

Numberama, Namerama, YHC took us out.

NMS: Gratefully receive and faithfully steward the gift of life!

YHC took the Q at Hoedown as part of the DaVille take over Monday. A big PAX was waiting in the parking lot to get their Monday started right.

• COP
  • Mosey to side field for some SSH
  • YHC decided that field is not flat enough, so mosey back to parking lot to finish up COP
  • Imperial Walkers
  • Helicopters
  • Arm circles
  • Shoulder taps
  • Plank jacks
  • Hand release merkins
  • Flutter kicks
  • Copperhead squats
• Mosey to black top for animal movements
  • From starting point, duck walk to fence, Freddie Mercuries x 10, duck walk back to starting point
  • Next bearcrawl to fence, heels to heaven x 10, bearcrawl back to starting point
  • Last lunge to fence, flutter kicks x 10, lunge back
• Mosey back to parking lot for 11s
  • Bottom of hill American hammers
  • Bernie Sanders up the hill for monkey humpers
• Mosey to pull-up bars for some Bulkhead special
  • 1 pull-up + 2 merkins
  • 2 pull-ups + 4 merkins, rinse and repeat until 7 pull-ups
• Short mosey to soccer field
  • Starting at one goal 10x burpees, mosey to other goal post, slow mosey back
  • Next 8x burpees, mosey and back
  • 6x, 4x, 2x burpees rinse and repeat
• Stay in the field for a triple check
  • P1 – dips
  • P2 – LBCs
  • P3 – run to end of field and back
• Mosey back to parking lot for some stretching
• Notes:
  • YHC was very excited to Q Hoedown, but it became bittersweet. On a scouting missing to the AO with the kids, YHC’s 2.0 fell off the monkey bars and fractured her wrist. This ended the scouting report for YHC and most of the Q was ad hoc. Luckily YHC’s 2.0 is a tough kid and coping well with the injury.
  • Great effort was put in by all and as usual great camaraderie.
  • Thank you for welcoming me to Hoedown gents!

Eight eager PAX took on RVA’s darkest AO on this first morning of August. After running a little loop to catch Hitch we did:

COP: Invisible Jumprope, Don Qs, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion kicks.

Mosey to secret 3rd coupon drop zone, partner up for a Dora 123: 100 Block Thrusters, 200 Block swings, 300 block presses. Add another round of partner run & block swings. Mosey to the back field at TES. Partner up again: 4 rounds of 6 Pullups while partner dips or stepups on bench.

Finish with 2 min of Mary then back to the flag. YHC took us out.

Annoucements: New AO this Saturday – The Crucible. See slack for details. Really need pax there to help support this launch.

NMS: YHC has not been out to Hoedown in a while. Solid PAX as always. Dora took a while and that section of the parking lot sure could use a large fan for some airflow. Someone put that in the suggestions box for Bodos.

At Hoedown today, we had 15. Someone said today was like purgatory. I took that as a compliment because there is a worse place than purgatory. It started like this.

Mosey to the Corner Parking Lot

20 SSHs

10 Man Maker Merkins

15 Knee-ups

20 IWs

10 Diamond Merkins

15 Gorilla Jacks

20 Ukrainian Soldiers

10 Stagger Arm Merkins

15 Crunchy Frogs

I detected an increase in the level of complaining. Perhaps a change of scenery would help. And so we moved to the asphalt playground.

10 Don Quixote

10 Stagger Arm Merkins

15 Flutters

Stretching

Line up about 2/3s from the end of the asphalt playground.

Burpee/Broadjump to the first white line and then Bear Crawl to end

Crab Walk back 2/3s of the way and Burpee/Broadjump to the starting line.

Stretching

To the grassy area in back

Count off in 3s; Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Counter-clockwise.

To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

To the rails for 10 Bulgarian Split squats each leg (single count), 10 derkins (single count), 9 and 9, 8 and 8 etc.

Wall Courtyard: 15 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

Wall Courtyard: 15 Lalannes (People’s chair) in cadence, 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

Stretching and time’s up.

It was great to have this group to lead today! If you haven’t already, I encourage you to be the Q. You get an additional amount of adrenaline so you’re able to do more. You’re in control. You can back off when you get sufficiently tired. And it’s always amazing knowing that the pax will actually follow your lead!
One standard I’ve been a slack about is the disclaimer at the beginning of the workout. We should always do this.

Below is what I found on F3nation.com. I think I need to work up a shorter version.

Disclaimer and Notice

F3 Nation, Inc. (“F3”) is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts or the hazardousness of the premises upon which workouts are conducted. The men who lead F3 workouts are not paid to do so and no representations of any kind are made by F3 about their skill level. The premises upon which F3 workouts are conducted are not owned or maintained by F3. F3 makes no representations of any kind regarding their safety. Although F3 workouts vary widely in intensity, all F3 workouts tend to be rigorous and are undertaken upon uneven ground during periods of limited visibility. Therefore, there are certain dangers inherent in participating in an F3 workout. Participants must be 18 or older and are assumed to have made their own reasonable decision as to whether they should so participate. Participants under 18 must be accompanied by a father or male legal guardian. F3 disclaims any and all responsibility for any individual’s decision to participate in an F3 workout. By participating in an F3 workout, an individual assumes the risks inherent in doing so. This Disclaimer and Notice is made by F3 on its own behalf and on the behalf and for the benefit of any person leading an F3 workout and/or otherwise acting for the benefit of F3.

 

Announcements:

• Update your contact information in Slack. I had to do this on my computer. I could not get it to work on my cell phone. I clicked on my picture in the top right corner. Selected ‘profile’ in the drop down and scrolled down to see the emergency contacts.
• Gomer Pyle is looking into getting ‘dog-tags’ we can wear with contact information.
• At Robious Elementary Homerun derby tomorrow.
• HumpDay Happy Hour at 6:00 at Snuff’s. Bring swimsuit, beer. Details on Slack, #2^nd F Fellowship
• Leadership call tomorrow at 5:00. Details on Slack. See #Leadership.
• At least one person in every group should carry a phone in case it is needed. If someone has a heart attack, you don’t want to have to run back to get a cell phone.

Takeout by YHC

Twelve gentlemen gathered in the waning morning light at Hoedown for our tribute to Treehugger. It went something like this:

Mosey to the blacktop for COP

COP

• SSH x25
• DQ x10
• Hillbillies x15
• LBCs x20
• Scorpions x10
• Shoulder Taps x15
• Mountain Climbers x10

Mosey to the top field for The Crossett Fit Games.

• 10x Pullups
• 20x Vee Ups
• 30x Merkins
• 40yd Broad Jump Burpees
• 50yd Sprint
• .5 mile run to the corner of Forest & Lindsay and back
• Repeat 5x (we only made 4x)

Numbers, names, YHC took us out with prayer requests from the PAX.

Moleskin

Last night while contemplating today’s workout, YHC stumbled across Florence’s slack post. YHC changed plans and opted for the tribute this morning. Man was it a heck of a workout, even without wearing a 20# vest. Prayers for Treehugger and his family.

17 – yeah, 17 – men of action tossed the Fart Sack to the side in favor of a seasonally pleasant morning workout. Temperatures remained constant at 70 and sunny. According to the F3 mobile app, the following may have occurred:

Mosey to the 3rd (but 1st in YHC’s heart) Church parking lot for the COP. Intro, disclaimer, etc.

SSHs, LBCs, Ukrainian Soldiers, Hillbillies, Hand Release Merkins, WWIIs, Dead Man Hang, Some Other Things That are Like a Dead Man Hang, Some Yoga Stretches

Mosey to the back parking lot. Partner up.

Round 1: Man 1 runs the length of the lot and back to the Church. Man 2 bear crawls the length of the lot and, if you are EF Hutton, starts bear crawling back. After Man 1 completes at least one full loop, swap positions and continue.

Wallsit for the six.

Round 2: Shorten the distance to half the parking lot. Change to crab walk. Same rules.

BTTW for the Six. Wrap up with alternating shoulder taps.

Round 3: Shorten the distance to 1/4 of the lot. Change to broad jump (or, if you are EF Hutton, Triple Jump) burpees.

Mosey to the 2nd Church Lot at Third Church. Grab the coupons. Mosey to the Third Church lot at Third Church, and partner up.

One man has a block. One man does not.

The person with the block (Partner 1) has a choice – give the block to Partner 2 to carry on a run around the Third Church Office Metroplex. If Partner 1 selects this, Partner 1 will do SSHs while Partner 2 runs with the block.

Or, Partner 1 can selfishly keep the block for himself while Partner 2 runs the loop block-free. In this case, Partner 1 will do block burpees. Something like 3 rounds, but it was not a triple check.

Mosey nowhere. Line up in the parking spaces, alternating with a block in every other space. Think of this as “Around the World,” only every other station has a block. Any man who has a block does 10 squat thrusters. Any man without a block does the called exercise. Rotate one space clockwise after each round. YHC thinks we did WWIIs, snow angels, HRMs, and heels to heaven.

Put the blocks back, and mosey BTTVSF.

Numbers, names, and YHC took us out with a reminder that our group is all-volunteer. Take the time to thank the man next to you for his dedication and leadership. New ideas are always welcome. YHC also encourages guys to take the time to research and learn before coming to a conclusion / suggestion.

Announcements:

Welcome, Flo (Jack). Name comes from Jack’s work as an underwriter at Kinsale Insurance. Great to have you.

Punisher Q is open this evening – jump on it. Let’s hope Chum heals quickly.

Second Tuesday lunch at Firehouse Subs in Innsbrook tomorrow at lunch time (YHC doesn’t know the exact time). Check with Gypsy (YHC thinks).

Monday evening with the Nantan will be on Tuesday evening this week. Gomer posted this to Slack, so that’s where the information about this is posted.

HDHH is sometime. Usually on a Wednesday. If there isn’t one scheduled, ask Doozy where he wants to have a beer as he usually has some good suggestions for new places. Then, plan to go there with him. Advertise this plan on Slack.

Prayers for YHC’s employee / buddy JB. Radiation last week and starting chemo today for 5 days. He has an uphill challenge after a botched diagnosis.

NMS:

YHC pulled in late to see an over-flowing parking lot. Awesome.

Great to meet Flo, nice to have several guys (Pigskin, House Party, Last Call, etc) make the trip over the river, and fantastic to have Wojo back. Great to partner with EF Hutton, House Party, and Splinter.

Solid work from the PAX.

UpChuck spits the bit.

16 of Virginia’s finest sons (some native, others transplanted) posted in the pleasant pre-dawn gloom to participate in something that F3RVA has not experienced for at least 4 years…..a Fudd Q. Here’s how it went down:

The Thang:

Circle up in the grass of the horseshoe for COP

SSH x 30

Don Quixote x 10

Dead man hang

Leg crossover stretches

Various Yoga poses

Merkins x 15

Mosey to Trinity UMC for Triple Check:

Rd 1: P1 wall sit, P2 plank, P3 run a lap around the church

Rd2: P1 bttw, P2 flutter kicks, P3 run a lap

Rd 3: P1 burpees, P2 crabcakes, P3 run a lap

Kubota gave us a 20 count, then mosey to the front of the church for the Tunnel of Love. Started at the main church doors and tunneled our way towards Rock Creek until we got to the 2nd hydrant. Splinter gave us a 10 count and we then moseyed back to the VSF for 8 or so minutes of Mary:

Alternating V ups x 20

Flutter kicks x 30

LBC’s x 20

Imperial Walkers x 20

Plank for 2 minutes

Merkins x 15

Numberama, Namerama, YHC took us out

NMS:

It was great to be back in the saddle, Q’ing a workout in RVA once again. Oyster pointed out that YHC’s watch is slow…..maybe that’s a legacy from Colorado mountain time. Noted Oyster…..we’ll get started on time at my next Q! It was interesting to see how the intervals between dudes in the tunnel of love magically got significantly wider once the ending point was revealed as the second fire hydrant. Also noted for the future.

YHC appreciates the showing today for his 1st RVA Q in a long time. It was great seeing some of the same faces that have accompanied my F3 journey through the years. YHC started with F3RVA in early Oct. of 2014 and it’s pretty incredible to think about how far this group has come in the last (almost) 8 years. Countless lives have been changed and the ripple effects from the men we have affected for the better continue to extend out and touch places and people that we may never see or know. I love the fact that we change men’s lives for the better. When you change one man’s outlook…..when you change his attitude, his countenance, his confidence……. you change the lives of everyone he loves, everyone he interacts with, everyone that shares even a small portion of his time on this earth. I’m addicted to the belief that we change the world a little bit every day…… in ways that many of us will never truly know.

Thanks for coming out to support my return fellas. Stay on the lookout for men that could benefit from this life. Have the courage to ask them to join us.

And never stop chasing the wabbit!

Fudd out

Ten of the area’s finest gathered at the brightest AO in RVA for a return to normal Q following last week’s takeover. Briefly discuss if today is the summer solstice (it’s tomorrow) or if it is simply the longest day of the year (it’s also tomorrow), before we moseyed to the front of the school for:

COP

• 20x SSH
• 10x Helicopters
• 10x DQs
• 10x Merkins
• 5 stride bear crawl forward (to get onto the cool “grass”)
• 20x LBCs
• 10x Scorpion Kicks

The Thang

Mosey over to the rectangular parking lot for exercises everyone loved. Partner up for 4 different exercises, 3 different sets. While one partner exercises, the other runs various lengths around the quadrilateral and back. Exercises were:

• Set 1: Merkins / Lunges / WWIIs / Burpees
• Set 2: Diamond Merkins / Jump Squats / WWIs / Burpees
• Set 3: Werkins / Calf Raises / American Hammers / Burpees

Multilingual 10 count from Pigskin then off we moseyed down Lakewood to a left on Hillsdale. Stop and point our rears south and complete 20 monkey humpers in Lockjaw’s driveway.

Continue our mosey to the ‘P’ shaped lot for a modified dora. 100 CDDs, 100 Side Lunges, 200 LBCs. Collect the 6 and then back to the flag where we counted, spouted off various names, and YHC took us out.

Announcements

• First Watch is yacking this week
• TYA has the bridge this Saturday
• House Party has a VQ at Rock N Roll on Saturday

Moleskin

Marvelous morning today for Hoedown. Other than the initial rolling in the grass, we stayed dry today. Let’s hope we can keep this weather for a little longer!

SYITG!

Splinter

15 Tuckahoe Aristocrats, 1 FNG, and 2 SOJ Jorts Wearing Hill Billies kicked off the work week portion of SOJ Takeover. Here’s how this Hoedown went :

Definition of F3 and 5 Core Principles for the FNG.

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

Mosey to YHC’s truck

YHC grabs Cindy from back of the truck. Perform an Indigenous Run to Trinity Church with Cindy. PAX in front runs with Cindy until the PAX in back relieves him of his duty. Repeato until we reach the Church. Lay Cindy down ever so gently on the pavement.

Walls of Jericho:

Just as Joshua was instructed to do in the Bible – performed around a building so we used the church building, pick 7 different exercises and complete 7 reps of each then run a lap around the building. Complete for 7 laps. Exercises we did before each lap were : 
Burpees, Squat Jumps, Freddie Mercuries DOUBLE COUNT, HRM’s, Ball Dippers DOUBLE COUNT, Standard Sit Ups with hands behind your ears, Lt Dan’s DOUBLE COUNT (We completed 5 and a half sets before we needed to head BTTF for time)

Indigenous Run BTTF with Cindy. (Halfway through the Run we switched to Indigenous Walk with front PAX Rifle Carrying Cindy while last PAX sprints to the front to switch)

Mary : Not So Lazy Boys (15 seconds Middle, Right, Middle, Left, Middle)

DONE

Numbers

Names

COT : Ongoing prayers to all PAX on IR and recovering – Lab Rat, Mr. Holland, Don Draper, Ollivander, Soul Train (forgive me if I’m missing anyone). Continue to check in with those PAX.

*SUNDAY JUNE 26 WE NEED A PAX TO Q FOR BREAKING BREAD*. This is a great opportunity to serve while including your M’s and 2.0’s. Drop off a meal for 10 – 15 people at 5:30 PM to Southside Health Center at 180 E Belt Blvd, Richmond, VA 23224. Contact Upchuck for more details and talk to PAX at all the AO’s for tips.

T Claps to Offshore for bringing out FNG Zack now named Gold Digger. He’s in the Army and was serving (or still is?) at Fort Knox where all the Gold at.

YHC took us out in prayer

NMMS : Upchuck called YHC out for “cutting corners” on the church loop run. Apparently there was a bigger loop YHC was unaware of but I figured it out by the 3rd loop run haha. Gypsy moaned about the sequence of exercises requiring getting up and down too much so we varied up the sequence instead to do the same muscle group exercises together. Not sure that was any easier? Enjoyed this morning thoroughly fellas!

Nine wistful gentlemen emerged from the mist and assembled as early rays brightened the Tuckahoe shire. Polite conversation explored social norms of abrupt Q leadership transitions. Topics probed included timing of communication, channels, appropriate excuse disclosure, and how the situation presents an opportunity for the group to step up. The group settled on a hot potato approach with Handshake taking the first rotation promptly at 5:30am.

As the group – perfectly proportioned for triple checks – moseyed toward Lindsay they sensed a disturbance. Suddenly, out of the gloom emerged a raging machine guided seemingly by a man possessed. The nine kindly gentlemen scattered to and fro, somehow avoiding the devil’s chariot. Like a bat out of hell, the craft skimmed the earth as the driver ejected, smoothly tucking and rolling before the beast came to a full stop. Welcome Bodos, #10.

Handshake, nonplussed but still in command, doubled back to sound the all clear, collected the men, and willed peace back to the shire. While recalculating triple check numbers, he guided the group to the Brigadoon-like pocket park on West Drive Circle to begin the quest. According to the Tuckahoan dog walker, the following may have happened:

COP in the circle: SSH; DonQ’s; Imperial Walkers; Ukrainian Soldiers; Hand-release Merkins

Triple Check: P1: Squats; P2: WWII’s; P3: Run around Brigadoon. Switch.

Mosey back to the Tuckahoe blacktop

Handoff to Whitesnake who led a round of 7’s: Merkins; Bearcrawl; Burpees

Handoff to YHC for Ab-solution:
50 flutters
10 Share-The-Love incline sit-ups
Ab Recovery: 40-yard dash of Bearcrawls & Crabwalks
Dirty dozen: Flutters & LBC’s

Mosey to the wooden tree for 60-second sprint-in-place cooldown

Numerama, Namerama, Faceplant took us out.

Let’s keep our brothers in our thoughts and prayers, particularly Lab Rat and Saab+family.