Good morning RVA Pax. We had a good day at THE Alamo this morning. Amazing work by all! Hard to believe we have only been at this thing a year!
Disclaimers provided. Encouraged, pleaded, and strongly advised to avoid injury.
Warmorama: Mosey to the Alamo bunker for 30x SSH, 2 rounds of conveyer belts (butt to wall, side walk along the wall, 10 donkey kick OYO, 15 x Copper Head Squats (CHS), 15 merkins, 10 more donkey kicks OYO, 20 Lil’ Baby Crunches (LBCs), 20x flutters, 20x Suzanne Summers (both sides). Recover.
COP #1: 11s in the Bunker. LBCs and CHS. Reminded everyone not to maim themselves on the slippery area.
Mosey the playground area to Pinery Way Court.
COP #2: Triple check: Lunges and Drydocks. Runner goes to a random lampost that wasn’t on. Dude in ram truck didn’t say good morning. I don’t think the 30 something dude walking Lassie wants to come and play with us. We’ll see..
Mosey back to the Alamo.
COP #3: Four Corners. Ask 4 dudes for favorite exercises..arm circles, APDs, merkin hammers, and WW2s. Prostitute style…10x/20x/30x/40x. Lots of mumble chatter about the burn. Feel the pain!
COP #4: To the thunder dome for 5x rounds of partner boo ya merkins (5x) sandwiched with 5x SSH and bear crawls. Nasty Nasty Nasty.
Stretch a bit with the Pax. Time.
Announcements: 1. Heist –> Bring out more fresh meat. Each one of us knows at least 1 or 2 guys 2. Boberry –> Sign up for Grow Ruck….at least come out and strap on a pack and try it out. 3. Warby –> ALAMO one-year anniversary Q coming up on March 18….come get some…spread the word…come support. Warby, Cookie, 3DD, and possibly Armstrong will do a redux of Vagabond’s Q that started it all…
Prayers/Praise: 1) Heist –> Pray for the injured PAX. Pray for the guys that are on the fringe of coming back to the fold…that they come back…and know that they will be WELCOMED back with a big bro hug. 2) Blacktop –> Praise that his Dad is doing better. 3) Futon –> Prayers for Spring Break.
Futon took us out. Thanks dude!
Closing remarks: Guys. The Alamo lit a freaking SOJ fire. Just think…without Alamo there is no Armstrong, Cookie, Three Doors Down or Warby. After that time, we had Wildcat get BlackTop to come out…without BlackTop there is no Swoop, Merman or Rudy. Warby also brought out guys like Waterbug, and others. Later on we had Walkie Talkie and Futon…without those guys there would be no Yeehaw.
Bottom line – bring someone new out. Some of these guys catch fire…and bring out more and more guys.
I have really enjoyed seeing this thing grow and happy to be apart of it.
Great to be back in the gloom with the Pax after taking nearly a week off laid up with Covid. Only one way to catch Swoop (and many others now) in the big data…get out and post. Anyway, according to the unidentified creature that puked on the street in Rountrey, here is how it went down:
Long freaking mosey from Alamo to the Rountrey construction area (about a mile). Stretching. Demonstrated our new merkin style (Topeka two step). Mosey on for…..
Construction site triple check: LBCs, lunges, with timer running to run pile. This is where we lost Hermey (twisted knee). Recover.
Mailbox burpees back towards Alamo (this way). This is where we lost our dear friend Purple Rain (hopefully does not need a backetomy)
Next part of the workout requires some explanation…hang with me. I try to come up with new routines for the guys, think of ways to avoid injury (that was the point of the long, but slow mosey), etc. Hence, I spend a bit of time here and there on YouTube looking up calisthenic routines. Turns out that some dudes get JACKED doing hard time on. Mosey to Alamo bunker (looks like a prison cell) for OYO 3 round burst sets of three rounds of donkey kids(10)/squats(20)/Topeka two-step merkins (10)….most felt the burn by the end of the second round.
BTTF for a brief ring of fire with another incarceration inspired merkin variant: If you have been posting a little bit, you may notice many variations of merkins…Today we tried this variation
If the title didn’t clue you in, we had a few injuries today (Hermey – knee and Purple Rain – back). Nothing serious (hopefully), but just a reminder to take care of yourself. Fortunately, DR Wildcat provided a quick assessment and Cookie was able to grab a car for Hermey (injury happened a little ways from the flag).
Prayers for injured PAX. WC took us out.
Rumor has it that sone much loved and long absent New Market guys are coming back out in the Gloom soon (stay tuned).
Enjoy the day. Be the positive light in someone’s life.
Mosey to the Endstone and repeated ALAMO with a twist . one exercise and then run to the culdesac next exercise then back to start for 3rd exercise…..until ALAMO was complete
Mosey to next culdesac complete ALAMO
Over to distaff….5 Burpees OYO….followed by grab a partner…one partner goes to one culdesac the other to the far culdesac….50 each of the ALAMO exercises switching culdesac after each letter. Great work with the cardio!
Mosey back to the clubhouse with 3 burpees OYO at every cross street. finished up with some stretching.
Welcome to D Ring…great work this morning. We look forward to having you back out there!
Announcements- Meatball VQ wednesday @ the crossing, GROWRUCK
Prayers for NTB, RUDY, COOKIE, MEATBALL’s family
Thanks for allowing me to lead this morning…I am off to work on the mission statement now!
COP1- Mosey to the Endstone hill for a triple check. Timer, LT. Dans and WW2s. Mosey back to the parking lot.
COP2- Four corners lady of the night style with fence smokers, monkey humpers, squats, LBCs.
COP 3- Split the group. Group 1 performed flutter kicks, LBCs and SSH each until fail. The rest of the PAX circuit was a 10 count bear crawl into 5 merkins for half of the parking lot. That went into a short sprint to side shuffle between placed cones to the next corner of the lot. Next was broad jump burpees to the end of the parking lot, mosey around the back. Met with the flutter kick PAX and rotated.
COP 4- There was a request for a 5 min broga to finish, to which the YHC declined and performed 2/3s of a Dora with merkins and SSH. Time called.
Names, announcements, COT and welcomed oshA (pronounced oshay) to F3.
Always an honor to lead you men. Thank you for every F3 member for the accountability, motivation and momentum to capture my 100th post!
warmups with merkins, ssh, dojo with dan, and a mosey to the thang
THANG
started to do a build a beast w lt dans, merkins, dollies, ssh’s but called an audible, dropped the lt dan’s and bailed on the area due to traffic concerns
triple check with squats, lbc
dora with merkins, jump squats, lbc and time was out
numberama, namarama, announcmts, futon took us out
We kicked off with a jog down the scenic Rountrey modern home stretch, invigorating our spirits in the crisp morning air.
Circle up for some SSH, Helicopters, Don Quixote.
DORA: We plunged into the heart of endurance with 100 LBCs, powered through 200 squats, and soared with 300 double-count flutters. The runner charged down Alvecote Terrace, embodying the spirit of perseverance.
Strength and Balance: We dominated 20 fiery fire hydrants and embraced the tranquility of a 1-minute plank, forging both strength and stability.
Tribal Trek: In an Indian run, we journeyed together to the Waverton/Endstone Culdesac, each step strengthening our brotherhood.
Triple Check Trials: One brave soul sprinted to the formidable angry snowman, while the rest of us alternated between SSH’s energy and the explosive power of jump squats.
Plank Pow-Wow: A 2-minute plank challenge sparked spirited mumble chatter, with some legendary 3rd and 4th leg assists – a moment you just had to witness.
Endstone Escapade: We charged up Endstone Trail, halting at the hill’s base for two adrenaline-fueled sprint rounds:
Round 1: Sprint up hill. 10 squats at each ⛄️ (5x). Mosey walk down hill. Round 2: Same thing, added 10 ball dippers.
Final Stretch: With 4 minutes on the clock, we headed back to the flag for some rejuvenating stretches, unwinding our warrior muscles.
Announcements:
Swoop Q at Old Hundred tomorrow.
GrowRuck
Frozen Triangle
Have you seen Oyster?
Prayers and Cheers:
Cookie’s friend’s dad has recovered from pneumonia and is our of the hospital.
7 stallions braved the gloom. No snow in sight, temps were 70 and weather was sunny. According to the music tolerant neighborhood watch, this is how it went down.
SSH x 25
1 burpee
DQ x 10
2 burpee
Michael Phelps x 10
3 burpee
Imperial Walkers x 20
4 burpee
(Invisible) Snow angles x 10
5 burpees
Merkins x10
6 burpees
Scorpion kicks x10
7 burpees
Triple check
Timer is 20 merkins
Copperhead squats
LBCs
Merkin Jacks
Up to 5 and down
Dora
To front door of clubhouse
100 donkey kicks
200 ball dippers
300 squats
Partner wheel barrow to dumpster and back
Captain Thor up to 5 and back down
1×4
2×8
3×12
4×16
5×20
Merkin ring of fire
5 minutes of Mary
numbers, names, announcements (growruck coming, as is frozen triangle, join in on the fun!), YHC took us out in a Circle Of Trust.
NMM
Great morning to get out and get after it. Nice to see Leche out after a bit of a hiatus. TCLAPS to Big Rig who was out early getting some extra credit miles before the main event. Title comes from a song on the playlist for my daughter that I forgot to take off….. other songs were wide ranging. Two comments from same PAX “Awesome track Boberry!” “This song is chemically castrating me”
12 SOJ beasts showed up to better themselves this morning on a beautiful 70 and sunny morning. Many showing off the new F3 swag! The shirts look great!
YHC started with a light mosey over to the warmarama – SSH, Cherry Pickers, imperial walkers, copperhead squats, merkins and flutter kicks
THE Thang
mosey over to the tunnel of love only to find that the tunnel was too dark for YHC plans so we quickly rerouted to the hill at the entrance to the neighborhood for some 11’s – squats and drydocks on the hill…
mosey back to the parking lot for 4 corners – prostitute style – 10 mountain climbers, 20 heels to heaven, 30 freddie mercury, 40 LBCs
mosey to snowman alley for some lightpole work…starting with 2 merkins and increasing by 2 at every snowman at the end of the street we turned around and starting with 1 burpee and increasing by 1 at each light pole back to the parking lot
Finished up with some mary – werkins, diamond merkins, sumo squats, jump squats, rocketts, arm circles, burpees, Lt. dans, should taps, WWII, windshield wipers
Time called
Announcements- sign up for grow ruck, frozen triangle details
Prayers for Futon’s sister in law, purple rains friend and wildcat
