YHC arrived to the AO a few minutes early to set out some cones, but the rain poured from above, which drew the 4 Pax to the dry entrance of NOMA. At 0630 the disclaimer was issued and we ventured out to test one of the Core Principles, held outdoors rain or shine. SSH IC x 31, Grass Grabbers IC x 10, Abe Vigodas IC x 10, IW IC x 15, AC IC x 20
Back to the cover to deal out 7 cards each from the F3 workout deck. The game? Go Fish! It was technically wet enough to be like swimming like a fish! Rules were simple: If you get a matching pair, you Q both exercises on the cards. If the reps are given, complete as such. If no reps provided, complete exercise of number on the card plus 10. Hokie won, but there were no losers today!
Finish off with 5 Sunday Mornings behind NOMA
End with COT
Naked Man Moleskin: The rain didn’t actual start until 0615, but it never stopped after that for the duration of the beat down. Go Fish was a fun change, but we never drew the jokers, which were to be 20 Burpees for the temptation joker and dealers choice for leave no man behind joker. Maybe next time! Plenty of Q spots available across the board! Sign up and fulfill another Core Principle! Peer led!
The View has many a Star, but alas only 2 posted for a levee filled frolic. YHC suggested a shared Q, gave a disclaimer, then mosey for a warmup.
SSH IC x 31, Abe Vigodas IC x 30, Grass Grabbers IC x 10, Arm Circles IC x 20, IW IC x 15.
Triple Nickel – 5 squats at the bike path, run to top of levee and 5 Burpees, 5 times.
Jacobs Ladder – Start at bike path, run to top of levee for 7 burpees, run back to bike path, back up for 6 burpees, etc, until descending ladder complete. Mosey to the bench.
Dirty Mac Deuce – 4 rounds of 3 x 12 exercises, one core, one arm, one leg. Lap between consisted of bear crawl up levee, run down other side, bear crawl back up levee and run down for next set. There were squats and merkins of variety, Catalina wine mixers and more!
Mosey back to VSF for some Mary, then COT.
Naked Man Moleskin – YHC was afraid he would be alone this day, but was happy to see Papa Smurf show up with 2 minutes to spare. We pushed each other, and YHC got to know Papa Smurf a bit better. The lake reclaimed the rocks this day, but the levee easily pulled us in. If you haven’t made it out to the new AO, you’re missing out!
The View has a namesake for each day, with Wednesday being, you guessed it, Whoopie. YHC considered a Whoopie themed beat down, but just couldn’t come to terms with it. With the next best thing in mind, YHC intended to bring a good whoopin’. 4 eager Pax joined YHC for a group 5 strong on the humid shore of the Lake. A brief disclaimer, then on to it…
Warmup
SSH IC x 31
Abe Vigodas IC x 10
GG IC x 10
IW IC x 20
Low Slow Squats IC x 10
PP IC x 20
Shoulder Taps IC x 20
MC IC x 20
10 Burpees OYO
COP 1
Mosey to the bench and circle up for Ring of Fire. Hold Al Gore and each Pax completes 10 Monkey Humpers, next starting at 5 count. Rinse and Repeat x 3.
Shake it off with SSH IC x 10
Dirty Mac Duece
YHC showed up early and set up some cones on both sides of the levee to make the course. Four rounds of 3 x 12 rep exercise with a lap up and over the levee and back. There were arms, legs and core on each. If you wanted to know more detail, you should have been there. It was awesome!
COP 2
Grab a rock and circle back up. All Pax hold the rock overhead while each Pax completes 10 curls, next starting at 5 count.
Rinse and Repeat x 3.
I think we did something else, but who knows. We were all sweaty.
Triple Nickel
5 Rounds of 5 exercise at the base of the levee and 5 exercises at the top of the levee. It’s a real blast, especially when you do burpees at the base and merkins at the top. Spoiler alert, we did that. Kimchi was impressed by this point.
COP 3
There were only a few minutes left, so Pax was instructed to grab their rocks. Papa Smurf was saddened at first, but overjoyed when he discovered we weren’t returning them yet. Circle Up and hold the rock in a squat position (Al Gore sort of). Each Pax does 10 rows, next starting at 5 count.
Rinse and Repeat x 3.
Return the rocks and mosey back to the VSF for the COT. Count off, Name-O-Rama, Announcements, Intentions, and closed with a prayer to the Sky Q.
Thanks for posting with me today. It was a pleasure to lead.
YHC received some good news this week, lab test showed the clots hindering my ability to push myself have been reduced, and the Doc said the best thing for me is to get out and move. Eager to join my F3 brothers, the Q at the View was claimed for a 60 minute beat down with 3 promises:
1 - No long distance running
2 - The PAX will sweat
3 - The beat down would suck
At 0630, nine eager PAX came together to push each other to be better. A brief disclaimer, then off to the warmup.
SSH IC x 31
IW IC x 20
Abe Vigodas IC x 10
AC IC x 10 twice
Grass Grabbers IC x 10
PP IC x 20
MC IC x 20
With the warmup complete, straight to deliver promise 2 and 3……with a little shock and awe!
SSH IC x 5
10 Burpees OYO
5 SSH IC x 5
9 Burpees OYO
5 SSH IC x 5
..........
..........
5 SSH IC x 5
2 Burpees OYO
5 SSH IC x 5
10 Burpees OYO (‘cause we don’t do 1!!)
Mosey to the bench about .25 miles away and grab a rock from the shores of the wide water. Regroup where some cones are set up near the levee. First up, Ring of Fire:
Al Gore with a rock, then 10 curls one PAX at a time, next in line starting at 5. Complete 2 rounds.
Drop the rocks and head to the top of the levee where a deck of F3 cards awaits. Split the PAX into 2 teams, designate a team captain for each. With Hawgcycle and Mahatma facing off, YHC was the moderator. The Game: War! Team captains flip a card, highest card wins! Head down to the cones and do the exercise, then regroup on top of the levee. Reps were number on the card. Face cards added 10. Exercises included:
400 meter sprint
Squats with rocks
Monkey Humpers
Freddie Mercury
Calf Raises with rocks
Backward lunges
Butt kicks
and lots more.....
Two jokers came up, YHC got to call the exercise. Those two were:
10 Burpees OYO
4 minutes of Quadraphilia (courtesy of Hawg)
Finished with the 100 SSH IC card. I believe Hawgs team took the victory, but there were no losers today. It was a win win for the PAX! Mosey back to VSF for COT:
Count off, name-o-Rama, announcements, intentions and closed with a prayer to the Sky Q.
Thanks for posting with me and celebrating my full return to joining my F3 Brothers. A special thanks to all for keeping me in your prayers. I am blessed!!!
The View (not YHC’s favorite name) is a great AO with lots of potential. YHC aimed to change things up a bit, and actually planned a beat down the night before. 4 eager men awaited the Q to begin, so with 5 of us ready, a disclaimer was given, and we moseyed to a warmup spot doing high knees, butt kicks and Carioca. Warmup:
SSH IC x 31
IW IC x 15
Abe Vigodas IC x 10
GG IC x 10
AC IC x 20
PP IC x 20
MC IC x 20
MP IC x 10
Jack Webb
‘merican x 1 followed by 2 air presses
’merican x 2 followed by 4 air presses
.......
’merican x 10 followed by 20 air presses
Mosey to the bench and picnic table for Stations
Station 1 - ‘mericans
Station 2 - squats
Station 3 - derkins on picnic table
Station 4 - step ups on bench
Station 5 - Run to levee, bear crawl up, 5 burpees, run back down (timer)
Rinse and Repeat
Head to the shore to grab a rock.
Curls x 10
Rows x 10
Elf on the shelf x 10 Right
Elf on the shelf x 10 Left
Squat thrust OH press x 10
OH x 10
Return the rocks
Circle up for Mary:
Flutter kicks x 20
LBC x 20
Tin Snips x 10
Freddie Mercury x 20
Crunchy Frog x 10
Mosey back to VSF for 1 minute plank.
COT
Count off, name-o-rama, announcements, intentions and closing prayer.
Thanks for posting with me today and pushing me to be better.
Something has been going on in the last couple months that just doesn’t seem right. I haven’t had proper care for much longer than that, but at least I have good company every week, that is until sometime mid-March. You see, there is this awesome group of Men that make me feel like I have purpose. They don’t just sit on me or leave trash all over me. They really care. Not like that so called “groundskeeper” that doesn’t know anything about grass. I’m only about 10 years old, so I’m still trying to figure things out.
I’m sorry, let me introduce myself! I’m the Great Lawn, and I was shown some serious Respect this last Saturday, 16 May. It’s been rare to see these fine Men gather here as of late, except for F3 Fest, which was a total blast by the way! That guy Tool really knows how to throw a party….
The one they call Fracsac gave a disclaimer, had the men count off and remember the numbers, and then brought all 12 Men to my domain Saturday morning in what he referred to as a Phase 1 celebration. I guess that means F3 is back, which is awesome. I missed these Men. Well most of them anyways. I try not to play favorites, but have you met that Rudy guy? But I digress……
There was a warmup:
SSH IC x 50 – wait a minute….Why more than 31? I’m confused
IW x 20 IC
GG IC x 10
AC IC x 20
PP IC x 20
Then they moseyed to one side of me for the first Routine:
Blimps – Starting on one side, do an exercise, run to the other side of me, do the next exercise, then run back. You get it, right?
Burpees x 10
Lunges x 10
IW x 15
‘mericans x 20
Plank Jacks x 25
Squats x 30
Then he had then split up by even and odd numbers, using the count off from the disclaimer. It was a real disaster, but so was the Routine:
Start at each corner…..it was so bad, we’ll just say they did Burpees x 10, and 8 count body builders IC x 10. Probably something else too, but we just need to get past this one. I thought this Q was educated……
Mosey back to one of the corners for next Awesome Routine:
DirtyMacDeuce!
Round 1
‘mericans x 12
Squats x 12
Bigboi situps x 12
Run a lap around me
Round 2
Shoulder Taps x 12
LBC’s x 12
Lunges x 12
Run a lap around me
Round 3
Floyd Mayweathers x 12
Bonnie Blairs x 12
Freddie Mercury x 12
Run a lap
Round 4
Cataline wine mixers x 12
Jump squats x 12
LBT’s x 12
Run a lap
The next Routine was a test of mental fortitude:
Spoiler alert, it didn’t go well
The Q would ask for 2 numbers from the pax. One was for the number of SSH IC, the other was for SSH in silence, ending in unison with the Q. A failure would result in a penalty.
After 4 rounds of 10 penalty burpees, the Q called it. But on the bright side, the Pax got to do 40 more burpees! Good times!
Finished with some Mary.
Ended with a COT
I overheard some new Respect from the Pax, apparently the one they call Fracsac turned 50! Wow, how did that happen?
That must have been a real downer to turn 50 during a pandemic. As it turns out, that guy had a pretty awesome day. After enjoying some coffeteria at the re-opened Café Navarre, several of the Pax surprised him with a drive by birthday and visit! What an awesome organization F3 is! I wish I could get up and join them. Maybe someone will put some good grass on me……
SYITG
Coffeteria at Cafe NavarreBirthday Drive ByBirthday Ride ByAwesome F2 Surprise
YHC joined 5 other men looking for some sanity in this insane situation. What better way to start the week than with a Sunday Morning beat down. With the shovel flag planted and the freedom hammer on full display, time for a disclaimer, and then…..
Mosey to the front of the museum for the warmup SSH IC x 31 IW IC x 20 Grass grabbers IC x 10 Abe Vigodas IC x 10 Peter Parker IC x 20 Shoulder Taps IC x 20 At the Fountain: RL step ups IC x 20 Dips IC x 20 LL step us IC x 20
Mosey to the tree line where YHC has cones set up at 25 foot increments: Suicides! Round 1 Sprint to cone 2 and back to cone 1 sprint to cone 3 and back to cone 1 sprint to cone 4 and back to cone 1 sprint to cone 5 and back to cone 1 Burpees OYO x 10
Round 2 Full suicides set ‘mericans OYO x 20
Round 3 Full suicides set Squats x 20
Round 4 Full suicides set Lunges x 20
Round 5 Full suicides set Burpees x 10
Indian Run to Foundry
Stations: Station 1 (timer) – sprint to track, 5 burpees and sprint back Station 2 Pull-ups or rows AMRAP Station 3 Box jumps or step ups AMRAP Station 4 Flex hang 90 degrees Station 5 WW2 Sit-ups AMRAP Station 6 Squats AMRAP
Indian Run to back side of Museum for Sunday Mornings: 10 air presses in peoples chair 5 donkey kicks Balls to the wall with one shoulder press Repeat x 5
With 1 minute left, complete one more set of suicides.
COT with count off, name-o-Rama, announcements, intentions and ended with a prayer to the Sky Q, minus the Sweaty BOM. Thanks for posting with me!
With RRR finished, what would YHC do at the Wally Run? Run! A brief disclaimer, followed by the regular route where all 3 pax stayed together for a good run with some great F2.
Finished 4 miles with 5 minutes to go, so the pax got some good stretches in.
COT with count off, name o rama, announcements, intentions, and closed with a prayer. Good times!
YHC woke up and checked the Q sheet, finding out this guy had the Q! Quick rush to the AO with a couple minutes to spare. 49er from out of town brought an out of town FNG. Brief disclaimer then get down to business. Warmup of
SSH x 31, IW x 20, grassgrabbers x 10, Peter Parker’s x 20, Shoulder taps x 20, Parker Peter x 20. 10 Burpees OYO
Mosey to the outdoor gym for Stations:
Station 1 – Step ups Station 2 – Rows Station 3 – Declined ‘mericans Station 4 – Squats Station 5 – Run 40 yards, 5 Burpees, run back (timer) Rinse and Repeat
Mosey to the hill for 11’s
On top of the hill, descending burpees, ascending squat jumps at the base of hill.
times up, mosey back to flag for COT
FNG is from Atlanta, raised in WV. Sending him back to Atlanta as Reluctant Falcon…
