Today was a celebration. A celebration of the growth that F3 Hampton Roads has seen over the last year and of the relationships that have been built as a result. We launched a year ago with 14 PAX (only 7 local) and one workout per week. Today, we have 7 AOs/workouts each week across 3 cities, 2ndF coffeeteria and monthly happy hour, and a 3rdF bible study and service projects. 16 PAX [14 local with 2 downrange (1 FNG)] enjoyed the Hall of Fame Q’d beatdown (see picture below).
Some of YHC’s (your humble correspondent’s) best friends were among the group. YHC knows he was not alone in this sentiment. I want to personally say thank you for the recognition today prior to the workout (YHC has now joined the F3 glove team) as well as during the COT. It was truly appreciated. YHC also received a heart felt text from our across the country brother, Priorities, who is spreading F3 on the west coast.
Now, to the workout.
25 side straddle hops – In cadence (IC)
15 merkins – IC
15 Don Quixote’s – IC
10 burpees – On Your Own (OYO)
Hold Al Gore while YHC shares appreciation for the PAX and tells about the last year.
Logs, Lady Glittersparkles and all her baby (rather large) cousins, were retrieved.
2 single file lines run with the F3 Jody called. Special line for the birthday workout.
WELCOME TO THE GLOOM, THIS IS F3!
SING THE PRINCIPLES ALONG WITH ME
THE FIRST ONE IS: WORKOUTS ARE FREE
I DON’T PAY YOU, AND YOU DON’T PAY ME.
THE SECOND ONE IS: OPEN TO ALL MEN
BRING AN FNG EVERY NOW AND THEN.
THE THIRD ONE IS: WE’RE RAIN OR SHINE
HOT OR COLD – FARTSACK? DECLINE!
THE FOURTH ONE IS: ROTATE THE Q
ONLY Q WHAT YOU CAN DO.
THE FIFTH ONE IS: END WITH CIRCLE OF TRUST
HOLD YOUR NOSE IF YOU MUST.
THOSE ARE THE PRINCIPLES OF F3
GO BE THE BEST MAN YOU CAN BE!
ONE MORE THING BEFORE I GO
HAPPY BIRTHDAY F3 HAMPTON ROADS
Once at the top of the hill, setup four cones (two on each side). 21s of merkins and burbees with varying exercises to transit between cones.
20 merkins, forward side straddle hops, 1 burpee, forward side straddle hops
19 merkins, side lunges, 2 burpees, side lunges
18 merkins, walking overhead claps, 3 burpees, walking overhead claps
17 merkins, bear crawl inchworm (teams of 3), 4 burpees, bear crawl inchworm (teams of 3)
B-R-O-T-H-E-R: Burpees, Overhead press, Tempo merkins, Hodor, crunchEy frogs, Rosilitas.
7 reps of each exercise, mosey to methane pipe #2, 7 reps of each exercise, hand off Q to SubMac.
DORA with running logs down the hill to bath house: Teams of 2 PAX working together to reach cumulative exercise goals of 100 merkins, 200 little baby crunches (LBCs), and 300 squats. Pax #1 executes as many reps as possible while Pax #2 runs down to bath house with log on shoulder and back up the hill. Flapjack until finished.
Q#4: Screen Door
Extended Mary Circuit: Capital ABCs, American hammer x15, box cutters x10 each direction with pause for national anthem, crunchy frogs x15, Hello Dolly’s x15, e2k x15 each direction, Freddy Mercury’s x15, lower case abcs.
The Hampton Roads original, Ultimate Frisburpee. Teams were divided even vs. odd age. Evens took the victory.
Circle of Trust (COT): Screen Door
Screen Door took us out with a shoutout to all veterans and active duty and a call to action on serving locally (a mainstay of any healthy F3 region).
Ball of Man with veterans kneeling in center with hands laid on them. Thank you for your service and sacrifice.
2ndF: All PAX
All PAX enjoyed some great food, corn hole, and CanJam post-workout. Ms and 2.0s joined. Started around 9:00 at the shelter (the one in the sun) and ended about 11:30 at Kid’s Cove. Thank you Scully for reserving the shelter for us.
Next CSAUP is Dec. 9 2 p.m.-7 p.m.: GoRuck Light in Charlottesville. Clown car from Mt. Trashmore. http://f3rva.org/2017/10/12/pre-blast-goruck-light-in-charlottesville/
YHC is not sure if today could have went any better … maybe if it was 15 degrees warmer. At least it was not raining. “Hot or cold, fartsack? DECLINE”
We may have set a record on how fast a DORA can be accomplished while carrying 35 to 60 lbs. logs.
The official running stats to the workout, 2.64 miles, may be skewed slightly since this was tracking Deflator who covered more ground than most during Ultimate Frisburpee (check out those squiggle lines at the bottom). https://twitter.com/cwtaylor33/status/929369061263400960. The only person who may have run farther was Freefall who had to go find his keys somewhere deep in the wilderness of Mt. Trashmore.
Come back Sat. (11/18/2017) for our next introduction into the F3 Hampton Roads Hall of Fame. Sunshine will be inducted (as long as he shows up tomorrow and Tues.). Requirement is 50 posts inside the region.
Thank you again to all active duty and veterans. The pause during Screen Door’s Mary for the National Anthem was moving.
QuadP Monthly Challenges: Record those merkins. Goal is 5,000 for each PAX in November.
Q Schedule: Just sign up. We can help you prepare.
Big Data: Check out our growth and how close you are to the Hampton Roads Hall of Fame.
F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same.)