9 awesome men and boys posted to the Creek this morning for a serving of Gumbo and it was worth the wait…at least for YHC.  The age differential in the PAX was 52 years with Wild Thing at 62 (RESPECT, RESPECT) as the War Daddy and Recess and Ewok at 10 (HATE, HATE, HATE, RESPECT!) bookending the PAX.  What an awesome sight.  I am humbled at the strength and determination of these men and boys.  Very inspiring and motivational to see men and boys working together to motivate each other and push each other. The serving went something like this:…

7 fearless morning warriors kicked off their day the best possible way, in the gloom with their F3 brothers–here’s what happened. COP, 10 each, IC, SSH, Merkins, DQ, HR Merkins, LBC’s, Merkins, Abe Vigoda, HR Merkins Indigenous people run around the church to the picnic table area for a triple check Abyss merkins  between picnic tables, LBC’s, last partner runs to road and back, Al Gore for the six. Mosey to parking lot, Bermuda Triangle: 3 cones, 30 feet apart in a triangle shape, bear crawl b/t cones, stopping to do 5, then 10, then 15 merkins.  Three reps. Find…

12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70. A little mumble chatter and the PAX got to work This how it went down Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome. COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO THANG Bear crawl to the pavilion   Friday Morning Dance Party (F3 Style) Q selected several songs from a playlist (2…

Took a lap around the church to wait for the Mudface clan.  No sighting of Mudface so we circled up. Warmup:  Side Straddle Hops, Merkins, Arm Circles, LBC’s, Helix Squats and Hillbilly’s. Mosey to the Picnic Shelter.  Pair Up – One runs to the road while the other does skull crushers, sit ups with feet on bench, heals to heaven and LBC’s.  Each person runs 4 times and does 4 exercises.  Mudface and his crew posted during this exercise to greatly increase the size of the PAX. Mosey to the field for 4 Corners.  I wanted to do a Wilt…

3, … wait,      now 4, wait…       now ….  8 steadfast and brave warriors filed in this morning for a VH beatdown. Rock and Roll Slaughter Starter — 15 burpees COP — arm circles, DQ, angled knee jumps, one legged merkins, jump squats Love Lot — One partner runs the length of the lot and back, other does board jump burpees, exchange places, keep going till the end is reached. BoxJumpaLooza Pick a bench — 2 box jumps, run to the road 4 box jumps, run , repeato until 10 box jumps have been done VH…

Warm Up:  Did random number of the following to make sure the guys were awake.  They must have been asleep because I don’t think anyone said a word.  Side Straddle Hops, Hillbilly’s, Copperhead Squats, LBC’s, Hand Release Merkins, Helicopters. Parking Lot Tracers.  This was a little different because there were cars in the lot.  There was a little discussion about who had the cleanest car.  It certainly wasn’t me. We headed to the shelter and broke into groups of 2 and 3.  One runs to the hard road and back while the other does skull crushers, flutter kicks, WWII Situps and…

6 Davillians arrived at New Highland Baptist on the one side of town that had power. The weather was much cooler but as always it was sunny and 70. The SF was planted and the PAX got to work This is how it went down: Mosey around the church to allow for any LIFO to show up 5 Burpees OYO COP (ALL IC) – SSH, DQ, Helicopters, LBC’s, Split Jacks, Merkins, Arm Circles Mosey to the pavilion THANG The “official” F3 workout deck (Spit style Round 2). Rules: Per the official F3 Workout Deck rules card, the first rule is, THERE…

Nine PAX and 1 tired Q showed up for a beat down on a nice, cool morning.  The lights stayed on and we did this… Mosey 3/4 of way around church, then into COP-IC:   15 SSH, 10 helicopters, 15 LBC’s, 10 merkins, 15 arm circles (small, big, reverso), 10 Imperial Walkers Mosey to pavilion for 50 skull crushers, 50 dips, 50 heels to heaven, 50 squats, Al Gore for the six Mosey to parking lot for 4 corners, 25 merkins, 50 American hammers, 75 Freddie Mercuries, 100 split jacks, run, lunge, run, lunge in between Find a curb for 11’s,…

4 men and 3 2.0’s wrestled their way out of the fartsack and into a wonderful morning, cool and crisp.  This is what the paper says we did. COP SSH x 10, LBC x 15, arm circles 11/4, small/big, reverso, DQ x 10, SSH x 15, Freddie Mercury’s x 10, Helicopters x 15 Mosey to pavilion for Aiken Legs: 20 each-box jumps, split jacks, lunges and skull crushers, Al Gore for the 6. On your six for ABC’s, capital letters only, English alphabet! Mosey to corner of parking lot and partner up for Dora: 100 HR merkins, 200 LBC’s, 300…