3rd F: (Faith)Thank you Probation for taking us out this morning in Prayer.Openings for the Breaking Bread are still available. DM Upchuck for dates.Homer and Gypsy hosting the Virtual 3rd F on the 20th. (Multi-faith discussion)2nd F: (Fellowship)July 31st Flyers game. DM Bone thugs for details. 1st F (Fitness) We all know the core principle of F3: to plant, grow and serve small workout groups for men for the invigoration of male community leadership. But sometimes you get to see it in action with energized FNGs that come out for their 2nd post in 2 days. Today, YHC watch every…

WTH started with a jog to the parking deck where we completed 3 sets of 7s working our way up to the top. First set of 7s: Hand Release Merkins and Burpees. Second set: Bomb Squats and Carolina Dry Docks. Third set: Flutter Kicks and American Hammers. Jogged around the lake back to the Flag. Total distance 3.8 miles.

3rd F: Faith Thank you Probation for taking us out.Next virtual 3rd F is July 6th. YHC will be hosting.2nd F: Fellowship Rumor has it the the 4th of July convergence will be on the 3rd of July at DogPile.BoneThugs is putting together a F3 night at the Diamond… slated for 7/31.. Please DM in SLACK for details and HCs. 1st F: Fitness July Passport Challenge is coming. F3 Velcro Patches are being ordered for pax that want to participate.. donation for the patches are being accepted and all proceeds will be going to the foundation that Mr. Rogers supports.…

The thing: This 3.0 mile beatdown at WTH started with a fast jog around to short pump elementary school Warmarama: In cadence: Side straddle hops Dead man hang Merkins LBCs YHC learned from the past to explain his cadence and all had a few laughs We then mosied onto the ball field! COP 1: 7 of diamonds on the ball field. Home plate to right corner 7 merkins, center field 7 more and home plate 7 more to hit the Diamond pattern. Round two: 14 mountain climbers Round three: 21 flutter kicks Round four: 28 LBCs 10 count and we’re…

The chatter started the night before about no one wanting to Q WTH. So Roger Roger ended it quickly with an all in “I got it” here’s how things went down. The thing: This all encompassing 3.4 mile beatdown at WTH started with a fast jog around to the splashpad where YHC was hoping for a cool off before we did a modified beast. splash pad warmerama: In cadence: Side straddle hops x 25 Don Qs Dead man hang Plank jacks Merkins LBCs YHC took some mumble chatter as YHC slowed and sped counts to mess with PAX or just didn’t…

Hot Potato Q today. Gomer out, Lighthouse back with a suggestion from Homer. Probation took us out. .5 mile warmup then run a little and work out a little. Ascending (Gomer): 5 x Burpee, run a little then 5x Burpee + 30 LBC, run a little then 5x Burpee + 30 LBC + 20 Lunge, run a little then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker, run a little then 5x Burpee + 30 LBC + 20 Lunge + 20 Imp Walker + 20 Hand Release Merkin, run a little then 5x Burpee + 30…

E ala ‘oeE ala ‘oe!! e holo ana nā kānakaTime for the Greenbow Special.3rd F: (Faith) Thank you to Pinto for taking us out this morning.2nd F: (Fellowship) the Memorial Day Convergence is planned. Talk to Honey Do if you want to help out.Lots of 2nd F running opportunities opening up. DM me if you would like to know more about Co-Ed running options around the area that will not interfere with your F3 1st Fs(ie: Wednesdays at 6PM is 1 for the Road run out of a local brewery… changes location every week.) 1st F (Fitness)A picture saves a…

When two or more are gathered the show goes on. Two lone warriors headed off as the sun started to break into the sky on a beautiful morning for a workout. Here’s how it went down: South on John Rolfe PKY, 1 mile and 25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops Right turn and roll west on Church Rd, 1 mile and 25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops Right turn and roll North on Glen Gary Rd, saw what appeared to be a fox come onto road ahead and took one…

Homers Hydrated The thing: This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama: In cadence: Side straddle hops x 25 Arm circles forward x 15 Reverso x 15 Merkins x 10 LBCs x 31 We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us: COP 1: 4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. Next…

3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting 2nd F: (Fellowship)Double Mint posted:Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!https://backblasts.f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/ 1st F: (Fitness) The Thang:1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote. today’s main event is:run up the flight of stairs to the top of the parking…