F3 Roanoke officially launched on a beautiful morning with 26 Pax and 10 FNGs, 19 of which are men of the Roanoke Community. These 19 will from now on be known as the F3 Roanoke Original Redwoods and are already on their way to building a solid F3 region. F3 regions Chapel Hill, Greensboro, Winston-Salem and Metro (Charlotte) were represented for this momentous occasion. All PAX came ready to work and all put forth great effort!
Your Qs for the day, Cheesy Poof, Stinky Cheese & YHC brought an introductory #downpainment workout designed to introduce F3 and many of the more popular exercises in the F3 Nation lexicon.
The Thang
We began with a short mosey from the front gravel parking area at Rivers Edge Sports Complex to midfield on the first athletic field
Station 1 – First Soccer/Athletic Field
COP (All exercises in 4-Count Cadence):
Cheesy Poof & YHC led off with exercise and ‘how to count’ demonstration, then alternated leading the following exercises
- Merkins x 10
- SSH x 20
- Imperial Walkers x 20
- High Knees x 20
- Copper Head Squat x 20
- Low Slow Flutter x 20
- Sun Gods x 20 (Each direction)
- Mountain Climbers x 20
- LBC x 20
- Merkins x 10
- Freddie Mercury x 20
Mosey to back parking lot where wood railing and hill are located
Station 2 – Railing / Hill Work
Round 1
- Step Ups OYO x 10 (Each Leg)
- Decline Merkins x 10 IC
- Dips x 10 IC
Bear Crawl up to top of hill (after each exercise), short mosey to second cone
- Ski Hops Front to Back OYO x 20
- LBC x 20 IC
- Ski Hops Side to Side OYO X 20
Crab Walk down to wood rail (after each exercise), short mosey back to first cone
Round 2
- Step Ups x 10 (Each Leg)
- Incline Merkins x 10 IC
- Dips x 10 IC
Bear Crawl up to top of hill (after each exercise), short mosey to second cone
- Ski Hops Side to Side IC x 20
- LBC x 20 IC
Crab Walk down to wood rail (after each exercise), short mosey back to first cone
Group mosey across bridge & road to field setup with cones
Station 3 – Rugby Field
Field Work – Cones placed at 10, 20, 30 and 40 yards
Circuit 1
- Cone 1 Lunges x 10 (each leg)
- Cone 2 Burpees x 5
- Cone 3 Squats x 10
- Cone 4 Burpees x 5
*Sprint to cone, perform exercise, run back to endline & plank for 6 between each exercise
Circuit 2
- Cone 1 WWII Situps x 10
- Cone 2 Russian Twist x 10 (count only 1 side)
- Cone 3 Dying Cockroach x 10 (count only 1 side)
- Cone 4 LBC’s x 30
*Sprint to cone, perform exercise, run back to endline & plank for 6 between each exercise
Mosey to opposite end of field for F3 Roanoke Shovel Flag Presentation
The shovel flag is an essential part of an F3 workout. It’s not fancy, but it marks the AO is always a rally spot for the PAX. F3 takes the flag seriously, as our roots have significant military influence and we always honor and respect our active duty men and women of uniform, those in public service and our military and public service veterans.
FNG Joel Dickinson (Roscoe), member of the Roanoke police force, took the honor of carrying the shovel flag back across the river to the original COP fielld. TClaps Roscoe!
Mosey back to original COP field with Roscoe carrying flag
6MOM – Dunphy & Puffs
- Flutter Kicks x 15 IC
- Basic Instinct X 15 IC
- Heels to Heaven X 15 IC
- Box Cutters x 15 IC
- Merkins X 10 IC
COT
Naked Man Moleskin
- Impressive numbers and effort today men! Ages ranged from 9 (FNG Prime Time) to 56 (FNG Commodore). It took some time to get a 2.0 out in Greensboro, so YHC was impressed to see Prime Time out for the first workout.
- Awesome to have support from across F3 Nation for the workout as Chapel Hill, Charlotte (Metro) and Winston-Salem joined Natville (Greensboro) for the launch. Next week F3 Winston-Salem has the Q. TClaps to Natville brother CHiPs for the awesome work he has done in organizing the launch.
- With Dunphy, Puffs and others already working out for 5 months, F3 Roanoke is positioned for a quick and strong start. TClaps men! Everyone, please EH your friends, neighbors co-workers, etc.
- It was impressive to have, I think, four members of the Roanoke law enforcement community represented – one FBI and three Roanoke PD. It was honor and a privilege to work out with you. i would expect some of these guys to step up and Q soon.
- Strongly recommend each Roanoke PAX member get on Twitter, if only for F3. It is the most popular communication method for F3 nation. Using email is not sustainable because there will be too many as the PAX grows, workouts increase, etc. Also, please read the Backblasts and ask for your own posting credentials to comment on posts and to post your own Backblast. DOS from F3 Greensboro is your temporary COMZ Q. Here are the links to the F3 Roanoke Site: http://f3nation.com/schedules/roanoke-va/ and http://f3nation.com/locations/roanoke-va/
- To get your posting credentials, please email DOS at a2vannoy@gmail.com. Dunphy and Puffs will coordinate who will take over COMZ/IT Q for Roanoke after the 6 week launch.
Announcements:
- Coffeeteria at Famous Anthony’s, just up from the AO.
- Look to put together a Hump Day Happy Hour on Wednesdays to begin promoting the 2nd F.
- Three workouts a week, all at Rivers Edge Sports Complex:
- Monday, 0530, Pain Train
- Wednesday, 0530, Victory Valley
- Saturday, 0700, Star City
- Prayer Request: Lexington, SC F3 2.0 Walker Phillips (3 years old) passed away recently – please lift up Walker and his family
Stinky Cheese prayed us out!
On behalf of my Co-Qs, Cheesy Poof & Stinky Cheese, it was a honor and a pleasure to be with you men today! Thank you for the opportunity to lead!
#PlantGrowServe
Aye!
Wojo
Strong work men and way to represent other F3 regions. YHC is gathering intel from Toe Tag and Full Nelson along with tips from Dunphy this week – looking forward to a great Week 2 in The Star City.