This morning, Big Rig was out training for his upcoming marathon. We met over at Rockwood, ventured out along the outside of the park for a 5 lap run. After the first lap, Chaplain joined us as we put in the final 4 laps. Total for the run was 3.7 miles averaging a little over 9 minutes a mile.
2 weeks….Big Rig will be in Roanoke for the marathon, I will be amongst the insanity at Monument Ave. All 3 of us finished, rest a little to get ready for a Chaplain Dark Lord workout
A nice morning to venture out and get in a good Mudslide Friday workout in order to get your weekend started. A group of 9(including one FNG) came out to Satan’s Hill to see what did I have in store. I brought out an old friend that hasn’t been seen in a while and I knew it can be worked in. Here’s the breakdown….
A good WARMARAMMA(SSHs, Helicopters, Dead Man Hangs, Elephant twists, Imperial Walkers, Zombie Kicks, Merkins, LBCs, a little stretching then to the first part: Build a Beast with a buy-in. Using either a cindy(I was the only one with a kettlebell), performed various exercises like swings, curls with press, kickstand lunges, rows, etc with beast exercises Diamond merkins, jump squats, inchworms, murder bunnies, etc.
After that…walk down to the end of the lot near the coupins for a circle of pain: one person calls an exercise while they run up, do 8 sledgehammer slams(I have one which allows to be uses anywhere). Run back the next person goes. I think Wildcat called the hardest thing with block burpees(can you do a block burpee with a kettlebell, yes you can).
As we were getting near the end, a couple of body weight Turkish get-ups then did a good little broga. TSG(who went rucking) was back in time to stretch yet he passed, the rest of us doing a little flow and warrior work. Time was up numbers, names, announcements(see Slack for everything upcoming weather is getting warmer so look out), prayer led by YHC to close it out.
Welcome Justin(Pocket Rocket) to the group. He did real good, no merlot the name has a couple of meanings yet via Heist it’s when you get pocket Aces in Texas No Limit. I am rewatching Limitless with Chris Hemsworth learning and emphasizing to do different things to train body and mind. I am enjoying F3 more I realize that the gym(no need for one). I am hoping that in the future more spots open up plus the park near my home has equipment that will allow me to train and challenge things.So I will be busy here, Monument Ave 10k in a couple of weeks, Riverrock in May(will do,a 10k trail run), late October Spartan weekend and my first half marathon with Richmond. Looking forward to it all, enjoy your weekend and have fun
Six mates climbed aboard the H.S.S. NTB for a voyage around the Bon Air seas. One PAX was almost lost overboard when his foot caught the edge of the curb and was sent to the pavement. Our man was pulled back aboard unharmed but not before changing his name to Tripper since the rhyming was just too good. We all returned safely to the shores of Einstein bagel where we dug in to Rule 1 of Jordan Peterson’s 12. Scram asked us all to rate ourselves from 1-10 though the scale was never truly defined. Hotness? Likelihood to go bankrupt? Some may never know…
A standard Wednesday run turned into 4 SOJ HC’s and 1 Soft Commit for the F3RVA Century on May 2nd-3rd.
The route took us through Walton Park, The Grove, and eventually back up Mt Midlo. We had a set of 4-milers and Three (almost) 5-milers.
Prayers for BoBerry’s B.I.L., Will, and the pax on IR.
Out.
3 Bermuda Blockheads met at Goyne Park for the latest edition of The Bermuda Triangle. Pool Boy and YHC were able EH another one of our coworkers to our friendly beatdown.
We started with a mosey lap around the parking lot, then over to the yoga mat for the warmarama, disclaimer, Core Principles, Credo, and Mission.
Then back to the flag where a collection of Cindies were waiting for us.
Triple check
Farmer’s carry to the picnic pavilion, then run back while other PAX perform
Double Clutch Goblet Squats
Cindy Curls
Mosey to pole alley for a 100 rep Ab Circuit
20 reps each
Butt Surfers double count
Polesmokers
Oblique LBCs each side
LBCs
Leg circuit
Bulgarian Split Squats x10 each leg
Pole dancers x20
Jump Squats x25
Then as if we haven’t done enough abs, back over to the yoga mat
Ab Ring of Fire
Penguins, Mountain Climbers, Flutter kicks, Alabama Prom Dates, and a few others
Time, names numbers.
Welcome to Rip Torn! He aggravated a back injury somewhere along the way, but pushed through and is talking about coming back next week.
Prayers for healing 🙏
A dashing dozen gathered on the courts of NoToll for a circuit-style NTB beatdown. Last Call was even spotted engaging in a little bit of pre-beatdown Broga. Spring is in the air.
Following warmarama we split up into pairs for a pre-arranged circuit workout. Over the remaining 36 minutes we conquered the following feats:
6min per station. One partner works while the other runs across the parking lot to the gazebo and back.
Announcements
Prayer Requests
3 Gloom Walkers came out to the jungle gym at Ecoff Elementary for the weekly Pull-up and Dip Session. We even had an FNG come out!!
Pool Boy is nursing a back/arm injury but that wasn’t going to stop him. He led us in a killer arm circle and taint tickler circuit.
YHC led the trio in some EMOM Pull-ups and Dips, rotating after 3 sets of each. Pool Boy modified to Jerkins.
Great to have FNG Rob out in the gloom with us for the first time. His F3 name to come in a Backblast later on.
What a solid turn out for the Alamo 2 year! 26 HIMs including 4 FNGs!
Opened with the F3 mission statement and we were off. DMH, SSH, Ukrainian Soldiers, Jazzercise merkins, and a few wife stretches. Cookie, 3 Doors Down and Warby shared the Q, since we were all FNGs 2 years ago.
COP 1 Warby: The Old Hundred. 100, LBCs, 90 SSH, 80 double count toe taps, 70 shoulder taps, 60 monkey humpers, 50 merkins, 40 Lt. Dans, 30 plank jacks, 20 jump squats, 10 WW2s. In between sets, we ran the length of the parking lot.
COP 2 Cookie: 11s consisting of jump squats and burpees. Two bonus burpees at the tail end of COP
COP 3 # Doors Down: Triple check. LBCs and WW2s while the runner side shuffled to the hill and Bernie up the hill, jog back down.
Time called after a 15 second plank. Count, Names, PR, Announcements and the ever so fun naming of the FNGs!!! Wildcat took us out in COT.
Please welcome Billy Bean, Toby, Festivius, and Matlock!!!!!
This has been an incredible 2 year journey and a life changing one as well! You all are motivators and an inspiration. F3 has changed and shaped lives for the better and I couldn’t be more thankful for each one of you. Always an honor to lead you gents!
A great cover done by Metallica(originally done by King Diamond) I stated that I had something planned in that sense boy I did. 15 came out on a Saturday spring morning(surprised to see a few that normally do not venture to Rockwood) led by yours truly came and brought it and then some. Ready….let’s go
WARMARAMMA(SSHs, Jazzercise(Nancy was there), Helicopters, Imperial Walkers, Zombie kicks, Merkins, Alabama Prom Dates was the start then mosey over to the lot near the dog park for a 4 corner non ladies of the night style(plank jacks, jump squats, mountain climbers, SSHs). After that to the concession area for a triple check(tricep dips, donkey kicks, run down the steps, back up the hill). Then over to the big baseball field for a mix of 2 parts: 1st animal movements bear crawl, inchworm, crab walks. Turn over to the right field line with murder bunnies, Mario jumps, lunges.
it’s not a Mudslide workout without a Dora (100 Carolina Dry Docks, 200 squats, 300 double count toe taps). Still cooking and with lots of time left, over to the playground area mini Dora 10 pullups each, 20’scrunchie frogs/dying cockroaches 30 double count flutters. Time to head back to where we started. 15 minutes left, true evil emerges: Ultimate Evil Merkins(1 round follow it: Merkins to each shoulder, to each knee, to each foot, Merkins reach back to each ankle or calf, Merkin to Mike Tyson walk hands back to squat, then a descending 11-1 of side kicks thru from plank position. After that, I believe I had everyone cooked and done. Time was up, names, announcements and prayer led by YHC to close it out
Hope everyone enjoyed the Chili cookout with fart and burp fest over at L Woods today. A perfect day for it. It’s interesting I had a chat with Ponch over at Mugshot and I will agree there’s a calmness with the mayhem and insanity when I am training. I can’t explain it, but I enjoy it, trust me if I was in position to come out at least one more morning I would no doubt. Right now, it’s Friday and Saturday morning yet will I be working at Amazon for a long time(No). I will eventually move on I needed a break from the corporate world a job where it become one that I was done with I should have left a few years earlier. I am sure am opportunity will present itself where everything I want and need allows me to be there. I will be out at Qs over the next few weeks(leading at Satan’s Hill Friday). I have Monument Ave 10k 4/12, Riverrock 10k trail run in May, October Spartan at Massanutten plus whatever else I want to do. Enjoyed it today guys, see you next time(hopefully no more 5 straight overnights)
I thought I would be solo on a run this morning getting a little training in prior to running Monument Ave in 3 weeks. Chaplain came out so we decided a warm up run to catch up a little was on the menu. He was telling things about happenings within the government you have to shake your head and go WTF. It’s insanity my teenager has more sense than those in charge right now. Finished up 2.2 miles in 20 minutes a good start to the morning.
Stay tuned I had the Q at Rock and Roll so look out for the highlights(I said I had something evil and demonic I did not lie)