Author: BoBerry

  • Rubble’s Dojo

    9 of the finest gentlemen south of the James and one 2.0 met on Saturday to get 1% better. YHC and said 2.0 had the Q and were taking turns. First up was a mosey to the other end of the parking lot for F3 mission and credo, disclaimer and a warmerama including invisible jump rope, Michael Phelps, and hand release merkins, after that mosey to the basketball courts for

    the thang pt 1 (Rubble Q)

    full size Weinke at the ready, Rubble led us in the following:

    25 in cadence of

    mountain climbers and American hammers

    then a little girl fight and zombie kicks

    mosey to the benches and picnic tables for

    the thang pt 2 (Boberry Q)

    20 incline merkins

    20 dips

    rinse and repeat 3 times total. Mosey to the the clubhouse for the ball fields for:

    the thang #3 (Rubble Q)

    tae kwon do time! 25 standing snap kicks each leg

    25 side kicks each leg

    20 combination 1 (a hop with 2 punches, then hop back)

    20 combination 2 (2 walking kicks then walk back) take a few steps to the hill and stairs for

    the thang pt 4 (Boberry Q)

    triple check with more merkins, and ww2s, runner goes down stairs and up the side of the hill. then mosey to left field of the ball field for

    ring of fire (Rubble style)

    10 merkins any style you want , then pass to the left, everyone goes twice. Hardywood led some stretching while the 6 finished up. Then long mosey to the first exercise station in the woods for the Rubble requested Dora

    50 merkins, 100 squats, 150 LBC, runner goes to the gate and back

    then mosey back to the flag, Rubble stops us at the bottom of the hill and calls out a race to the top!

    numbers, names, announcements, YHC took us out.

    NMM

    Thanks everyone for being supportive of Rubble taking a turn at taking the Q. He really wanted to do it. I told he had to be prepared and he had to practice and he did! He even wrote out his plan on a full sheet of paper he carried with him the whole work out. I’m a proud dad for how well he did.

  • “laps in the moonlight” or “never skip leg day”

    Week 2 of the Graveyard Shift reboot. Two repeats and a first timer met at the earliest AO in F3RVA. Still half asleep we made it to the grade A track for a little disclaimer, mission of F3, and then some warmerama. Then turned on the newest album by Tool, explained the workout, and we were off :


    6 Rounds
    24 Air Squats
    24 Push-Ups
    24 Walking Lunges (single count 48 total steps)
    400m (measured not estimated) Run

    After completion there was still time on the clock so mosey to the row of posts for:

    20 pole smokers

    20 diamond incline merkins

    rinse and repeat

    mosey BTTF , stretch for 1 minute. Numbers names announcements, prayers , YHC took us out.
    great to enjoy the beautiful weather and the full moon this morning. Didn’t even need headlamps on the track. Been enjoying the challenge of the early workout and double dip combo. Come on out and join us next week! This was another previous year ironPAX workout. Sign up and push yourself!

  • I think your radio is stuck

    A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired.

    Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to:

    • Helicopters
    • Ukrainian Soldiers
    • Jazzercise
    • Apple Bottom Poppers

    the thang…

    Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest.

    • Kb swing
    • Curls
    • Calf raises
    • Nolan Ryan 1 round each arm 
    • Squat thrusters
    • Chest press
    • Skull crushers
    • Flutters with the weight overhead 
    • WW3

    after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.

    Numbers, Names, Announcements, YHC took us out.
    Announcements:

    • F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
    • new AO at Mosley elementary next Wednesday at 530a
    • Labor Day convergence 7am Monday at Nuckols Farm Elementary

    NMM

    Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!

  • it’s not a clipboard… 📋

    12 gentlemen descended the pleasant and cool grounds of tomahawk creek elementary this morning. The PAX included 11 unaware we would be doing an ironPAX workout, 2 summer tourists from north of the James, 2 wild and crazy guys who had already done a workout, and a partridge in a pear tree. YHC emerged with a light, a speaker, a white board (not a clipboard and some Q energy. 530 hit, cue up the playlist full of 80s movie soundtrack classics and we were off. Down to the track for a little warmerama followed by:

    Week 1
    4 Rounds for Time

    50 Air Squats
    40 BigBoi Sit Ups
    30 Merkins
    20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
    10 Burpees
    Run 400 Meters (lap around a track)

    TOTAL NUMBERS: 200 squats, 160 Sit Ups, 120 Mericans, 80 Bonnie Blairs, 40 Burpees, and 1 MILE total run

    PAX crushed it as per usual. At this point we somehow entered a time warp where time moved a slower than normal rate. We followed that up with some donkey kicks, people’s chair, pole smokers, and broga.
    numbers, names, announcements , YHC took us out.
    announcements

    • convergence 7am Labor Day at Nichols elementary
    • f3 10 year in September, lots of cool stuff happening with that. All at Dogpile!

  • How does a swamp have hills?

    5 PAX from SOJ assembled this morning to get in some miles and prepare for the Homegrown Half (&10k, &5k). Shovel flag was planted. Route was explained (more or less). 530a hit and we were off. Route as follows: https://footpathapp.com/routes/856D41FE-705D-4C75-8741-5E605F8F6594

    temps may have been 70 and sunny, but that humidity was terrible. We missed the numbers, names, and announcements. We did make it in time for COT.

    great to get out an run with you fine gents today. TCLAPS to House Party for running the farthest he’s ever ran today!

  • Conquering Mt Midlo

    4 SOJ gentlemen met for some miles this morning. Homegrown Half is fast approaching so time for some hill work. Warm up with a mosey down 60 to coalfield to woolridge. Meet at the bottom of Mt Midlo for the thang.

    75 seconds up the hill at 90% effort to find your turn around point. Run back down at regular pace. Then 5 more times to your turn around point. No break at the bottom. Keep the heart rate up.

    mosey around the pond and back around Woolridge to 60 and BTTF.

    We ran late so missed COT.

    NMM

    YHC was late this morning. Thankfully PAX had not left yet. Strong work today by all!

  • The Soggy Mile

    Two PAX took the long journey to the land of Iron Bridge for this weeks iteration of Premature Acceleration. The workout of choice was IPC 2023 Wk 2 AKA The BDE Mile. 45 (or 43:30…) min AMRAP:

    • 1 lap around track
    • 5 BDE Burpees (burpee with two Bonnie Blair’s and a squat)
    • 1 lap around track
    • 5 hand release spider man merkins (3 merkins = 1 rep)
    • rinse and repeat (emphasis on the rinse)

    TCLAPS to Big Rig for pushing YHC to keep pushing the boundaries of what is possible. Also for giving up caffeine for Dry July! That workout was terrible but fun. There’s nothing like a beat down in the pouring down rain.

  • Now that’s a hill

    1 intrepid travelers from various parts of RVA and 1 DR PAX from Houston met at 5:30 for this weeks River Run. YHC wanted to stay true to the name of the AO and to hit Twin Team so the route was a down and up that hit both. Miles ranged from 4-5 miles with modifications. Can neither the confirm nor deny the accuracy of public footpaths and parks used in the making of this route. Great to see everyone this morning. Nice run in the swampy conditions. HR derby at NoToll tomorrow. Meet at Robious baseball field.

  • Putting the 🪨 in Yacht Rock


    Mosey long way around the parking lot before warmerama

    Invisible Jump Rope

    Hairy Rockettes 

    Imperial walkers

    Copperhead squats

    Freddie mercury

    Flutter kicks

    Scorpion kicks 

    Merkin on my down

    Down to the dock. Partner for a Dora 

    100 merkins

    200 squats

    300 LBCs

    Partner runs loop

    TRIPLE CHECK

    From park bench

    Dips and decline merkins 

    Run to other benches 

    Grab a rock for various weighted exercises!

    Circle up

    Spell YACHT, pretzel twists

    names, numbers, announcements, YHC took us out

    beautiful morning to be by the water and listen to some truly smoooth music. TCLAPS to EF Hutton, Rodeo Clown, and OC for dressing appropriately for the occasion.

  • 43 minutes of ironPAX

    Last week we did ironPAX. It was so terrible we decided to do another one. With Hardywood kicking ass and taking names, here is how it went down:

    Here’s the WOD for Premature Acceleration. No running to be found! Let’s go!

    Week 3 – Meter’s 43
    5 Pull-ups
    10 Dips
    15 Burpee Coupon Jump Overs
    20 Coupon Curls
    25 Coupon Squat Thrusters
    30 Gas Pumps (reverse crunches)

    Rinse and repeat for 43 minutes

    Brutal. Thanks for the push fellas. Great work! Rumor has it the wheel of misfortune will be coming back soon 🤫