Tag: Source of Truth

18 strong men made their way to Midlothian from all different directions and according to the bus drivers this is what happened

Everyone (Runners and Bootcampers) mosey down the hill for COP

DQ’s, Helicopters, Imperial Walkers, Ukrainian Soldiers

Everyone mosey around the track to drop of 3 frisbees at 4 points around the track middle of both straightaways and in the middle of both turns

Bootcampers do one of the exercises written on the frisbee while runners run one lap (alternating speed each lap – Slow then Fast) once lead runner returns from lap Bootcampers run to next set of frisbees. If Bootcampers want to run a lap rather than do a set of exercises You do You. After time was called PAX got together to make one last trip around the track as a group, Nancy Lopez was the lead rabbit fort this lap.

BTTF Numbers / Names Florence took us out

NMS:

YHC wanted to run this morning but he was also the Q for the Bootcampers. Last night a plan was devised on how to keep the two PAX together but not have to have one of the PAX not get what they paid for. YHC was also hopping to see Boberry this morning, the speaker was brought and the real musical genius of 80’s rock was played. Long live AC/DC

15 HIM looking forward to a DTH Q joined YHC this morning at SOT for a substitute Q. Here’s what went down.

Mosey to the top of Mt. St. Midlo for COP:

SSHs, DQs, Cherry Pickers, Urkainian Soldiers, Merkins, LBCs

Triple Check:

Using only half of Mt. Midlo (the steeper half), partner 1 runs up to the top of the hill and back while partner 2 does merkins and partner 3 flutter kicks.

Long mosey to track and bleachers.

Dora: 100 one and half dips, 200 box jumps, 300 squats

Long indigenous people’s run BTTF with PAX performing 2 burpees when at the end of the line.

30 seconds remaining…5 burpees.

Numbers, names, prayer requests, Herme took us out.

NMS:

DTH has been feeling under the weather and reached out yesterday to some of us about taking the Q. Today just felt like a good day to Q and so YHC grabbed the chance. Even though YHC would not consider this morning’s beatdown to be running heavy (we only covered 2.3 miles), some of the PAX seemed to disagree. YHC will admit this…the 200 box jumps may have been a bit much. But you guys just persevere.

Welcome to Whisper (FNG brought out by Rosco). Whisper was originally dubbed Magoo due to him being an eye doctor and Magoo some old blind cartoon character. But Q’s prerogative prevails. After finding out that our FNG plays saxophone in some local bands, George Michael was suggested followed by Careless Whisper and thus Whisper was born. Hope to see you back out soon Whisper!

Prayers that DTH recovers quickly and that the crud doesn’t interfere with his travels to Orlando and his speech at a medical missions conference.

Also, Florence mentioned that a woman was out exercising at 430 in the morning in Memphis and was abducted and killed. F3nation is asking PAX members to suggest to their female friends that exercise early in the mornings to locate an F3 group and exercise nearby. Safety in numbers.

Thanks for letting me lead today. Have a great day fellas! Make it a good one. Peace…I’m out!

19 strong posted in the most populated SOT in a fortnight. The damp conditions were no match for these gloom warriors as they slayed the morning.

COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

The thang: Century Club on the track divided. 1st lap 100 Merkins run a full lap, 2nd 50 LBCs at start and halfway, 3rd lap 25 squats at each 1/4, 4th lap 12.5 Flutters at each 1/8th, 5th lap 10 monkey humpers at each 1/10th. Mosey to hill and partner up. 1 runs up hill while other do exercise. 2 rounds then mosey BTTF. 1 burpee. Just to show I do incorporate burpees.

Announcements: See slack, 8 year anniversary 9/24, sit and sip 9/24,

Prayer Requests: N/a

YHC took us out in prayer.

Make Today Awesome!  

14 studs posted to SOT for a Tryhard Running Bootcamp. Some were happier about then others, but everyone got a good sweat and did stuff they’d have never done alone. 

The THANG:

• Mosey over to Mount Midlo and circle up for an F3 Welcome, Disclaimer, and brief outline of the plan
• The Plan: Run a big loop, stopping a bunch of times to work out (YHC hadn’t planned exactly what exercises, but it worked out OK)
• 31 days in August, so we started with 31 reps, then moseyed a ways, and stopped for 30 reps, then moseyed a ways, then stopped for 29 reps….and on and on…some in cadence, some OYO
• Gumbo called out the fact that YHC shouldn’t be calling a mosey between stops when YHC was taking off at full running speed – “Noted good Sir!”
• YHC also messed up and gifted the PAX an extra rep around COP #14, which got the Grumblechatter going
• To be fair Duke had already been leading the Grumblechatter from the get go, but corporate grief sharing was going strong toward the end of our “little” run
• We were down to the 8 Rep mark by the time we got BTTF, and Rosie was kind enough to help YHC’s oxygen deprived brain come up with some rapid fire exercises (he has great experience with this doing the annual 12 Days of Christmas)
• We finished with x1 Burpee, which the PAX gladly completed given that was not called earlier!
• Was great to meet McRibb this morning, and to get to see some other deep South homies that aren’t usually at YHC’s usual stomping grounds (NoToll/Forge/R&R). 
• Will definitely work to be out at SOT more often!!!

COT:

• Counterama # 14
• Namerama
• Announcerama (see Below)
• YHC took the PAX out in Prayer

Announcements:

• Iron Pax Challenge will kick off at TwinTeam this Friday with Florence on Q
• Prayers for our BRR brothers as they prepare and complete the relay
• Sign up ASAP for the upcoming Cornhole Tournament at the F3RVA retreat on 9/24/22 HERE: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/htmlview#gid=1658878854
• GET ON SLACK!!! That’s where all the best Chatter and Updates can be found. Your invite HERE: https://join.slack.com/t/f3-rva-workspace/shared_invite/zt-1ehuupnad-eVbVRVin1amRp1rqmBdfEg

Prayer Request: Rosie shared a prayer request for a family who suddenly lost a husband/father named Jeff, who died in his sleep. He has a kid entering freshman year of high school. If this doesn’t break your heart and cause you to hold your loved ones close, not sure what would. Not one of us is guaranteed tomorrow, so I hope you’ll be challenged to ask yourself the “What What” – “What happens to me and my loved ones when I die?”, and “What does that change about how I’m living my life today?” 

10 bootcampers and 4 runners gathered together at THE source of tricep soreness. Here is a brief summary for your viewing pleasure:

Mosey to the front of the school for warm-up:

Ukranian Soldiers
Monkey Love Makers
Mummy Kicks
Alabama Prom Dates
Hand Release Merkins
High Knees
Butt Kicks
Squatting Side Shuffles x 2
Bernie Sanders

To Mount Midlo for Exercise One:
Indigenous Peoples Crab Walk – worked our way down the hill, man in the back breaks off and does burpees x2, then runs to the front.

Exercise Two: Suicides up Mount Midlo – 3 stopping points. WWII sit-ups x5 when you hit the bottom.

CHALLENGE: All PAX do Heels to Heaven x 100. Stop when the first person is finished (Heist)

Pulled the rope while running back up, then over to the track.

Exercise 3: 4 corners around the track – 10 burpees, 20 Flutter Kicks, 30 jump squats, 40 Monkey Humpers.

Exercise 4: Glory Days 100 yard sprints down the football field. 5 sets with 15 seconds rest in between.

Back to the Flag for Numbers/Names/Announcements/Prayer Requests

OC took us out

Final Thoughts: Lots of Deshaun Watson mumble chatter at the start of the workout. Nancy Lopez and the other Dawg Pound faithful seem to have a good sense of humor about the situation. YHC hadn’t been out to SOT in a while – It was great meeting Heist and McRib. I had to check out Mount Midlo! Strong work by all today – runners got in 5 and were looking smooth.

6 hungry souls gathered in the Gloom then realized the Q sheet was open. 5 tried to scramble for a Hot Potato but YHC was too quick and grabbed the Q for an all meat and no potato type of day. Here’s what happened :

Mosey to Mount Midlo down to the bottom

Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 *MARCHING* Soldiers IC (you’re welcome Wilson), 10 Imperial Walkers IC, 10 Merkins IC

11’s up and down Mount Midlo. Start with 1 Merkin at the bottom and 10 Standard Sit Ups at the top (WWII’s without using your arms)

Mosey BTTF

Numbers, Names, YHC took us out in prayer after COT

Announcements : Labor Day Convergence at DogPile 7 am – 8 am with coffeeteria after

The Crucible AO meets every Saturday from 7:30 am – 8:15 am at Blackwell Elementary. This AO is a partnership with The Healing Place as a way to serve and encourage those men going through recovery. Try to get on a rotating schedule to be there and Q. YHC plans on going there the 4th Saturday of every month and double dipping at DogPile beforehand.

NMMS : Great to finally meet Heist. T Claps to him for jumping right into F3 and consistently posting. Seen your name pop up in many BB’s lately. Rosetta, where you at bro???

5 not so regular, regulars made their way to SOT to see what Doozy had on his mind. After Bobber explained how he woke up with leg cramps, YHC explained how today was going to be a leg day.

5:30 off to work out the cramps

COP in the bus lot

Dead Man Hangs, DQs, Helicopters, Imperial Walkers, Merkins, LBCs

Mosey around the back of the school with some Lunges, Butt Kickers and High Knees thrown in for fun

On the hill for a 5 man Triple Check, Partner (set) one does wall sits (low), Partner (set) two does Ball Dippers while Partner (single) 3 runs up the hill and back

Mosey walk up the hill to the cone half way for some elevens

Bernie to the top of the hill do 1 Squat Jump, run back down do 10 Squats, repeto always equaling 11

Mosey to the track for another 5 man tripple check. Partner (set) 1 does Smirf Jacks, Partner (set) 2 does Calf Raises, Partner 3 (single) runs up the steps and back

Mosey walk towards the flag but stop at the back wall for some Hoe Downs. Wall sit arms up over head IC touch the knees, feet, knees and back over head. 20 times first set, 15 second, 10 third and BTTF

Numbers / Names YHC took us out

NMS:

YHC had a fairly good idea of what he wanted to focus on this morning however no idea how to do it. Opportunity often meets necessity when we don’t have a plan and just go with what God gives us. 99% of F3 is just showing up and being present the other 1% is what comes natural when the time comes. You show up to a beatdown (yah it’s tough) you do it, You show up to a 2nd F event you get to know someone on a different level, You show up to a 3rd F event you dig even deeper and find out more about you.

Show up and be present, good things will happen.

With vacations, work trips, and illness there were no runners at SOT today! Or were there ? According to the bus driver doing a little wake and bake, it went down more or less like this:

Welcome and disclaimer first. Followed by a semi-Slaughter start with a Shake and Bake. 5 merkins then run to the front. Mosey around the school and down to the track.

Warm up with various exercises including Jazzercise, SSH, Reverse Scorpion Kicks, and Hairy Rockettes.

400 meters at 50%

Triple check by concession stand

Balls to wall 

Run up hill

Peoples char

400 meters at 75%

11s up and down the bleacher stairs

Copperhead squats

Merkins 

Cossack dips

30 in cadence 

400 meters at 100

BTTF

Numbers, Names, Announcements, YHC took us out. prayers for PAX out for various reasons. reminder that The Crucible is happening on Saturdays at 730 going forward!

NMM

Enjoyed getting some running in. Great job on pushing everyone! Cossack dips were added after consulting the Exicon, that will be returning again for sure. Thx for the opportunity to lead.

12 – Dudes were welcomed to SOT today with a downpour of rain from 5:27 – 5:31, just enough to make ya mad, but we worked the anger off.

Mosey – COP – SShs, Dead Man Hang, DQs, Copperhead Squats, Merkins, Arm Circles, Imperial Walkers

Mosey to Church –

Ascending 4 Corners – 10 Merkins, 25 Squats, 50 Mountain Climbers, 75 SSHs

Triple Check – Runner, LBCs, Dry Docks

4 Corners – 5 Burpees, 10 Burpees, 20 WWIIs, 40 WWIIs

Mosey to School

Arms up for a jog

Tennis Courts – 2 75% runs, 2 Bob and Weave length of court

BTF – Dead Man hang

Numbers, Names, Honeymoon took us out!

Way to work today gents!

Announcements – Puppy Pile at Rock N Roll Sat.

Runners – Got 5 Miles, Strong work gents!

Posey continues to post and push the old guys!

Doozy Q at the forge tomorrow.

Duke Q for last round of Basketball at Timberwolf.

Duke

10 HIM made their way to SOT, 5 took off for a run and 5 headed out for a bootcamp that turned into a run.

Mosey to the front of the school for a COP

DQ’s, Dead Man Hang, Helicopters, Imperial Walkers, Merkins, Rosalittas or Dollies (Nancy told YHC he was doing the wrong ones, and he was right)

Mosey – Pick up the frisbees and the medicine ball on the way, head to the parking lot next to the track

Place 12 frisbees, 1 per space in the parking lot with the medicine ball closest to the track. At each space do 10 of the exercise on the label of the frisbee and take 1 lap around the track once you get to the medicine ball there is no exercise you just carry the ball around the track.

BTTF

Numbers / Names Nancy took us out

NMS:

This was a modified Ball and Chain because the chain is MIA right now. YHC has a bit of a mess in his shed so the chain is buried deep within the abyss. With the track being the timer on this workout it made for a lot of running and none of us made it all the way through the exercises.