Tag: The Deep

Well, the weather kind of sucked…but Attila embraced F3’s “leave no man behind” and joined me at The Deep, despite the rain/sleet/snow combo. But the Q came prepared and brought sleds 🙂

After a brief warm up we went to the back hill for 11’s…Jog up the hill with your sled for Squats, sled down for Merkins. Next was another round of 11’s (without the sleds) of Step Ups and Dips. Dried off from the rain with 3 rounds of 20 PLTs, 10 Mike Tysons, and 15 Air Press/Milkers/Muhammad Ali’s.

Finished with 5 rounds of sprint up the hill and sled down (more cardio than you might imagine).

The year is almost over. It will soon be time to start a new one. I hope everyone had a great year and I hope 2025 is even better!

We welcomed back Blue Moon from Deutschland and Atilla from Sick Bay. And Bon Voyage to Mr. Rogers who in a few days is going to Hawaii.

Mosey to the entrance to the school.

Standard disclaimer and we begin.

Warm-up: all in cadence

• 30 Side Straddle Hops
• 15 Arm circles: forward
• 15 Arm circles: backward
• 20 Leg swings: right leg
• 20 Leg swings: left leg
• 20 Imperial Walkers

Main Circuit: 4X

• 20 Jump Squats in cadence
• 10 Merkins in cadence
• 15 Lunges in cadence
• Plank: hold for 45 seconds
• 10 Side Plank: Left side in cadence
• 10 Side Plank: Right side in cadence
• 10 Burpees OYO
• 20 Mountain Climbers in cadence
• Jog around Loop in front of the school

Cool Down:

• Stretch
• Downward Dog Stretch: Hold for 30 seconds
• Child’s Pose: Hold for 30 seconds (knees on the ground, butt on your heels, hands on the ground in front you)
• Cat-Cow Stretch: 1 minute (knees directly under hips, hands directly under shoulder. COW: drop belly and raise head up; CAT: tuck head in and curve head in)
• Forward Fold: Hold for 30 seconds (keep your legs & back straight)
• Pigeon

Announcements:

• Convergence New Year’s Day at 7:00 AM at Dogpile.

COT

At work, we used to have ‘programs’ that were rolled out every 4 or 5 years. The first one we did was something called ‘Connections’ and their slogan was “Be here now”. The idea is a good one. Focus on what’s going on right now. Give your full attention to the people and the situation you are in right now. ‘Be here now’.

Dear Lord, we want not only to be here now and focus on what going on, we want you to be here now. We want to feel your presence in our life every day.

Four fan favorites braved the cold and went Deep. We started with a bus loop warmup and then circled up for some SSH, IW, Ukrainian Soldiers, Flutters, H2H, Merkins and Helicopters.

We then crossed the street and went into Greengate down Vinery Ave. We did consolidated 7’s at every section of row houses. Started with 6 two count shoulder taps and one merkin and then 5/2,etc.

At the end of the street we partnered up and one partner ran around the block and the other did flutters, then squats and then HRM .

It was now time to get Deep. We moseyed a bit down the street until we came to a sign warning us about a steep decline. We ventured down the paved path until it flattened out and I gave instructions: Ukrainian Soldier walks until we get to the bridge, bear crawl on the bridge and then lunge walk after the bridge.

Into the dark we went, and this is where we found out the bridge went on FOREVER! So after too many bear crawls, I called an audible and we lunged. At some point the bridge ended and we moseyed a bit and then turned around. On the way back we did more Soldiers and then bunny hopped up to the bridge and ran on the bridge back to the start of the path. We then bear crawled up the steep decline.

We reversed the same 7’s on the way back and then had time to hit the hairy Nuckol. There we did balls to the ball toe taps and then Australian mountain climbers with runs up the hill in between with 5 burpees at the top.

We then moseyed back to the cars and did some Mary until time.

No announcements and I took us out in prayer.

Mr. Rogers and I enjoyed some coffee and company afterwards. We had the Starbucks all to ourselves.

Using all of the awnings Nuckols Farm ES had to offer, we stayed High and Dry during this iteration of The Deep. After the disclaimer and mission statement, we launched into a COP of arm circles, cherry pickers, DQs, SSHs, shoulder taps, WWIIs and CDD (wet docks?).

6 Gloom Warriors made perfect numbers for a triple check: Timer runs a loop, P2 lunges and P3 does LBCs.

5 Fire Crackerjumps, OYO, just for fun.

Mosey to the Bus Lane with a long awning supported by maybe 50 poles. We hopped to the 2nd pole and did 10 AHs. Hoped to the 4th, 10 more hammers. All the way down. SSH for the 6. We then went back down the covered side walk, but crab walked 3 poles, followed by Freddie Mercurys. Then lunges with CDDs and finally Bear Crawls with 5 Firecracker Jumps.

20 WWIIs to get the heart rate down.

11s along the covered Bus Lane. Jump Squats and Heels to Heaven.

Indigenous Peoples Run BTTVF.

Numbers. Names.

Announcements: Rosie’s 12 days of xmas tmrw at No Toll. The Season of Giving continues on Wednesdays at FW. Apparently, you can get gifts of slim jims, baked goods, Handshakes Backwash and even Covid. Thursday’s Circus Maximus will be a celebration of Festivus (bring your grievances).

Prayers for Hutton’s father who just suffered a nasty fall resulting in broken ribs and injury to his face. Could come with complications like pneumonia. Prayers for a quick recovery.

I heard this bible verse recently and it reminded me of the awesome group of men that is F3RVA. Romans 12:10 “Love one another with brotherly affection.”

Happy Holidays Gents!

October 21, 2024

• PAX – Gomer Pyle, Lighthouse, Whitesnake, Tater, Pigskin, Blue Moon, Mr. Rogers & Attila

The DEEP gloom of a Monday greeted 8 noble warriors.  Here is how it went down:

• COP
  • SSH
  • IW
  • DQ
  • Helicopters
  • Arm circles
  • Suzanne Somers
  • Merkins
  • LBC
• 11s on the endless hill with Mike Tysons and WWI sit-ups
• Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
• Mosey to the playground for a 3x check
  • Run
  • Swing pumps
  • FM
• Mosey back to the flag for COT with YHC taking us out

Great to see a steady, consistent crowd developing for our newest AO.  Not a lot of running today but still good cardio. 

Continued prayers for Fireman Ed and Fudd.

God is good all of the time!

Attila

Warm up- SSH, DMH, DMH R&L, Helicopters, DonQUixote, Arm Circles forwared and back, LBC, APDs.

11- WW2/Merkins in parking lot

Triple Check in the bus loop- Monkey Humpers, Polesmokers, Run

Circle of Ups- 5 pull ups, give exercise to pax, then 5 chin ups

Mosey to swings- 15 derkins, 20 SSH, 15 Derkins

Back to Flag, COT

The Goochland contingent showed up along with some of the usual suspects. We’re dedicating ourselves to maintaining good habits during Thanksgiving week. We also listened to music.

Lyrics from “Okie from Muskogee” performed by Merle Haggard and the Strangers

“We don’t smoke marijuana in Muskogee.

We don’t take our trips on LSD.”

Atilla really liked this song.

Mosey around parking lot. Stopped at flag and give standard disclaimer

• 20 SSHs
• 10 Man-Maker Merkins
• 15 Crunchy Frogs
• Stretch

Mosey halfway around parking lot

• 20 IWs
• 10 Diamond Merkins
• 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other
• Stretch

Mosey back to flag in parking lot

• 20 Squats
• 10 Stagger Arm Merkins
• 10 Suzanne Sommers (each side)
• Stretch

Mosey halfway around parking lot

• 10 Don Quixotes
• 10 Stagger Arm Merkins
• 15 Ukrainian Hammers
• Stretch

Used part of parking lot parallel to school for Grinders: Partner 1 goes to the ‘far end’ of the ‘track’ while Partners 2 and 3 stay put. Partner 3 is the first runner. Partner 3 runs to Partner 1. Partner 1 runs to Partner 2 at the ‘start’ of the ‘track’, Partner 2 runs to Partner 3, etc. If you’re not running, you’re doing the called Exercise.

• Plank position Toe Taps (new exercise)
• Copperhead Squats
• Dollies
• Flutter kicks

Used part of parking lot perpendicular to school for 11s.

• Mike Tyson & Deep Mountain Climbers

Mosey to the wall at the entrance to the school for

• 15 People’s chair airpress
• 10 BTTW hip slaps in cadence
• 15 Donkey Kix
• 15 People’s chair Milkers
• 10 BTTW Australian Mountain Climbers
• 15 Donkey Kix
• 15 People’s chair Muhammad Ali
• 10 BTTW Toe Taps
• 15 People’s chair Muhammad Ali
• 10 Dirty Hookups
• 15 Donkey kicks

Back to the flag for

• 20 Heels to Heaven in cadence
• 60 count 6-inch leg lift

Announcements

Congratulations to Handshake for his Chili Cookoff Victory!

Convergence on Thanksgiving 7:00 AM (NOT PM) at Mary Mumford

Friends of Barnabas request for donations: Gomer (in January) and I (in July) will be going to Honduras. If you are so inclined, please contribute. For more information, see Slack, 3^rd F Channel.

Circle of Trust

Sermon comment: Mixing Politics and Religion is like mixing Horse Manure and Ice Cream. It doesn’t improve the Horse Manure and it ruins the Ice Cream.

One of the strengths of this country is that we do not have an established church like many other countries. Or as Jesus said, “my kingdom is not of this world.” If you want to gain adherents in this country, you have to persuade others by your actions and your words.

Dear Lord, Guide us so that we glorify you in this world by our words and deeds.

6 of WestHoe’s finest gathered in the far corner of the West End in search for dark of new places.

Quick COP and then a mosey down Graham Meadows Drive and turn left to Graham Meadows Place. Dead ended at The Deeps Taint, 1/2 mile away. Get in groups of 4 for a Triple Check. P1 – runs to a point and back, P2 and P3 do alternating exercises. After every round we moseyed up to the turn around point. After 3 rounds we switched exercises. At the end of 2 complete Triple Checks we completed an Indigenous Peoples run to get back to the Parking Lot.

Announcements – Alternative History Thanksgiving brought to us by TYA 11/28 at 0700 at Mary Mumford. Heist will be taking a group to The Bridge on 11/30. Upchuck will be taking a group to The Bridge on 12/14.

Prayer Requests – Fireman Ed, Fudd’s sister, Roger Rogers M, Gypsy

NMS – great morning with a great crew, thanks to Whitesnake for making the Slack post that motivated YHC to Q.

Six of Henrico’s best woke up to rain and still came out to The Deep. Goochland stayed in bed. Blue Moon must have spent all night dancing with Tatar to “Hold Back the Rain” from Duran Duran.

We started with a run past the tomatoes and followed the path all the way to the back playground blacktop. We circled up and did the same themed warmup from the first meeting at The Deep: ten warm up exercises followed by escalating burpees (ending at ten). Warm ups included SSH, IW, DQ, Flutters, Reverse Crunches, Hammers, Helicopters, Arm Circles (forward and backward) and LBCs. The first exercise on the ground, flutters, brought groans as it got us all wet as I forgot to squeegee off the blacktop beforehand. Sorry, not sorry.

Then it was Dora time after partnering up. 100 merkins, 200 squats, 300 lbcs, partner running the long way of the blacktop. We wrapped up our blacktop time with four corners with 20 HRMs, 30 jump squats, 40 single count lunges and 50 SSH.

We then moseyed to the bus loop for a triple check of pole smokers, hammers and a bus loop lap and then moseyed back to start and it was time. A little more than 1 1/2 miles working our way around the school.

Lunch Tuesday at Firehouse Subs, Noon.

Thank you to all who served our country. And prayers to our F3 brothers and families fighting cancer.

This crisp Blue Moon on Monday morning eight 80’s music loving man including one FNG which they named Rio beat the fart sack for a Deep beat down in the gloom with tunes from our favorite band Duran Duran! Yes, there was a lot of Respect, that gathered this AM and one or the other verse could be heard from the participants lips.

According to the Police man protecting Nuckols Farm Elementary School form rouge Students that might wanted to have class today, this is what went down:

COP
To start we jogged around the bus loop and gathered at the main entrance of the school for disclaimers, F3 Mission and Core Principles – the band nailed that one.

With New Moon on Monday we made a side straddle hop fire dance through the night,
we stayed dead man hanging to the cold day,
we then Don Quixoted and Helicoptered with a lonely satellite.
And every minute we found clues of Ukranian Soldiers that we left behind.
Oh, why don’t you use it? Try not to bruise it buy time, don’t lose it

The reflex with Freddie Mercury’s is a lonely time
Who’s waiting with Merkins by the park
The reflex is in charge of finding a mosey to the picknick tables in the dark
And watching over lucky clover, isn’t that bizarre?

The Thang
Darken the city, night is a wire
Stream in the subway, earth is afire (do-do-do-do-do-do-do-do-do)
Lindsay Woman, you want me, give me a sign
with Step-ups and incline Merkins catch my breathing
even closer behind (10/30 – 15/25 – 20/20 – 25/15 – 30/10)

Oh, the wild boys did a great job and are calling
On the way back from the fire to the basketball blacktop
In November’s moon’s surrender Bernie Sandering up the hill.

Meeting them with a view to a kill
Face to face in secret places, feel the chill
I’m making 4 corners elevator style
Still overseas with hand release Merkins (10),
Could it be the whole earth opening wide on Heals to Heaven (20)?
A sacred why through Freddy Mercury (30)
a mystery gaping inside the Squats (40)

Moving on the floor now, babe, you’re a bird of paradise
Cherry ice cream smile and a triple check, it is very nice
With Lt. Dans check to your left, and LBC’s to the right,
you catch that school track way out west
You know you’re something special,
and you look like you’re the best
We named him Rio and he dances on the sand,
Just like that rive, twisting through a dusty land…

Notoriously we came back to the flag where we were reunited with Whitesnake! (Well, he was always with us, but you know…)

Numberama, Namarama and welcome to David Ma (F3 Rio)!

Prayer requests:
Fudd’s sister Mary, Roger Roger’s wife, Fireman Ed, Kristen’s son Tanner and all others needing gods grace and healing.
For Seymour looking for a new dental hygienist
For Senor Frog and upcoming international travels

Thanks for exercising down the 80’s road with me this morning! And no White Deer did not make it this morning, still there were shards on the hill.

Today’s Playlist: New moon on Monday, The Reflex, Ordinary World, Hungry like a Wolf, The Wild Boys, A View to a Kill, Rio, Notorious, Planet Earth, Union of the Snake.