Author: Bodo’s

  • The Fish Wrap Mixtape

    A thoroughly biblical number of twelve mighty men converged at Mary for a Bodos beatdown. The mockery was in plentiful abundance today, but the Q persisted. Here’s what happened:

    COP on the blacktop: standard warmup. Imperial Walkers, Ukranian Soldiers, SSHs, etc etc

    The Body Factory: Run a lap around blacktop as a pax, then commence the following as a group:
    – 20 Merkins
    – 20 Jump Squats
    – 20 WW2s
    – 20 Single Leg Deadlifts (10 each leg)
    – 10 Burpees
    Rinse and repeat 4x.

    Triple Check: on the farside of the tennis courts, groups of 3. P1: Wall sit on the fence // P2: LBCs // P3: Run to monkey bars, 5 pull ups, run back.

    Mosey back to the flag

    5 minutes of Mary: American Hammers 25xIC, Freddie Mercuries 25xIC, Flutter Kicks 25x IC, LBCs 10xIC.

    Numberama, Namerama, YHC took us out.

    NMS: Welcome Fish Wrap! Or Fish rap? Or Phish (w)rap? Great to have an old friend come out as an FNG and a big crowd to welcome him today. Some 2ndF with Coffee in the parking lot was excellent. Grateful for this group and the very best way to start the day. SYITG

  • Coupon Triple Triple Surprise

    10 Gentlemen of the Gloom converged at Mary to start our Thursday in the very best way. After checking for the nearest emergency toilet options using Hitch’s new app, we launched forth at 0530. On the way to the COP, we stopped by YHC’s car to pick up some coupons.

    COP: Deadman hang, DQs, Imperial Walkers, Ukranian Soldiers, etc.

    Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Lunge pass throughs, P2 overhead press, P3 run to the fence, Bernie back // Round 2: P1 Goblet Squats, P2 Kettle bell swing, P3 karaoke to the fence and back. //Round 3: P1 – alternate rows 10x P2- Bench press, P3- bear crawl half way to the fence, run to the fence and back. Deposit the coupons on the way back to the flag.

    Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, Flutter Kicks 25xIC. End with 10 burpees OYO and some stretching.

    Numberama, Namerama, YHC took us out.

    NMS: Coupons are a rare sighting at 45MOM. Not all were happy to see them today, but it was good to get some solid strength work in. Great groupings and perfect temp.

    SYITG

  • A formidable peanut gallery

    14 champions of the darkness rejected the siren song of the fartsack and gathered at the finest AO in the near West End . Saab (15) was there too at the beginning and Bone Thugs (16) showed up at the end, but the core of us launched forth for a classic beatdown. Here’s the thang:

    COP on the blacktop: standard fare, warm up + stretching + core work

    Eye of the Storm (thanks to Vandalay for the name). 25 IC reps of an exercise in each corner, run to the center for 1 minute of cardio work. Corner 1: Lt Dans x25 IC, run to the middle for 60 seconds of Mtn Climbers. Corner 2: Merkins x25 IC, run to the middle for 60 seconds of High Knees in place. Corner 3: LBCsx 25 IC, run to the center for 60 seconds of Plank Jacks . Corner 4: Squats x25 IC, run to the center for 60 seconds of burpees. Mosey to Tennis Courts.

    Triple Check: P1: Balls to the wall (on fence), P2: WW2s, P3: run to monkey bars for 5 pull ups, run back.

    Mixed Suicides: Pax lines up on baseline, Duckwalk to the end of first court, sprint back. Crab walk to end of 2nd court, sprint back. Bearcrawl to end of third court, sprint back. Bernie Sanders to end of fourth court, sprint back. Mosey back to the flog.

    Closing COP: Flutter kicks x25 IC, Freddie Mercury x25 IC, Heels to Heaven x24 IC, SSHs x25 IC.

    Numberama, Namerama, YHC took us out.

    NMS: Westhoe is holding strong with super high numbers for Thursday AOs! Great to have such a lively group this morning. The trinity of Handshake, Oyster and Upchuck is a formidable peanut gallery that requires tremendous concentration for the Q. Oyster ragged me about always pulling out the same old stuff, so I tried to mix it up. Also – Welcome Sorbet to Richmond! new transplant from Charlotte.

    The M and I went to a talk at UR by journalist David Brooks last night, and he cited some distrubing stats:

    • 35% of Americans say they are persistently lonely.
    • 45% of high school students say they feel persistently hopeless or despondent.
    • The number of Americans who say they have no close personal friends has increased fourfold since 2000.
    • Over half of Americans say that “no one knows them well.”
    • Suicide rates in the U.S. have increased by more than 30% since 2000

    These are hard times, and a lot of people feel sad and hopeless. F3 is all about being a movement of resistance against these trends. Let’s be agents of friendship, purpose and hope in our communities!

  • On the importance of a proper start

    11 gentlemen of the gloom emerged for a beatdown at the finest AO on Grove Ave. After Saab nagged and tormented the Q for the first 5 minutes for not properly beginning the workout in his estimation, YHC called for a field trip. Here’s where our travels took us:

    Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall sits + overhead press. 3x. // Round 2: P1 runs to wall and performs 10 donkey kicks, P2 wall sits with muhamad alis. 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 wall sits + head shoulders knees and toes. 3x. Mosey east down Grove to Lock Lane.

    Lock Lane: stop at 3 lamposts for 3 burpees each. Mosey to First Pres lot.

    Triple Check: P1: LBCs // P2: Squats // P3: Run to the fence and back.

    Mosey all the way back to the flag with a few stops for burpees.

    COP: 30reps 2x American Hammers, 1 minute of Up Downs.

    Numberama, Namerama, YHC took us out for the COT.

    NMS: 100% retention rate for our 2 FNGs from last Thursday- way to go Crystal and Help Desk! Great morning to be out, we covered a lot of ground.

  • In honor of William S. Preston Esquire

    Mary Munford Elementary welcomed 8 of RVA’s finest students of fitness for a predawn lesson. According to the fleet of satellites recording our activity from above, here’s what happened:

    Slow Jog around the school. COP on the blacktop: disclaimer, stretching, ending with planks + pickle pounders.

    Seven of Diamonds: On the blacktop, run from corner to corner, first round: 7 squats // Next round: 14 Merkins // 21 LBCs // 28 2x Mtn Climbers // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees. Mosey to tennis courts.

    Dora: 100 Merkins / 200 2x American Hammers/ 300 SSHs

    COT: Numberama, Namerama, YHC took us out

    NMS: Welcome Esquire! He is not a lawyer but has a very fancy birth name and his job is attorney-proximate. Faceplant is such a welcoming Pax and asks so many questions that we knew nearly everything about the FNG by the time we got to the COT. Prayers for Hitch’s dad in Seoul as he continues to recover from a stroke.

    SYITG!

  • Pickleballers of the Gloom

    8 mighty pickeballers of the gloom (and one late-arriving FNG) gathered in perfect conditions for a bootcamp + pickleball beatdown. Everyone but Warby and I was operating on “lounge-time” and joined us at 5:32 after the beatdown had commenced. Here’s what happened:

    COP: stretch it out

    Four Corners: 10 merkins, 10 merkins + 20 Squats, 10 merkins + 20 Squats + 30 LBCs, 10 merkins + 20 Squats + 30 LBCs + 40 Mountain Climbers 2x. Run back through the corners, downwarn escalator from the top. BONUS corner at the end: 10 burpees

    Dora: 50 Hand release merkins, 100 WW2s, 150 SSHs. Partner run cross court and back.

    Pickleball: as the clock hit 6am the sky brightened with the sun, so we took to the courts. 50 minutes of play! FNG showed up at 6:20am so we folded him in. Welcome El Maestro!

    Numberama, Namerama, YHC took us out.

    NMS: Gorgeous temps for such a fun morning, great to have such a good turnout. As the sun rises later, PB gets harder to fit in in the early mornings — so let’s make the most of it!!

  • WDog Revival

    Five, yes five! gentlemen of the gloom met in the darkness to prove the depths of their manliness at the best AO in RVA. After some quick introductions, we were off. Here’s what happened:

    COP in the bottom of the amphitheater. Deadman hang/ helicopters / DQs/ Imperial Walkers / Ukranian Soldiers/ Copperhead Squats / LBCs/ HRMs/ Elbow Planks/ Picklepounders

    Up the Steps: At each of the 18 amphitheater steps, starting at the bottom moving up, perform 3 Dips, 1 Box Jump, 1 full imperial Squat Walker. Mosey to the Carillon

    Dora: 100 Merkins / 200 LBCs / 300 SSHs. Partner runs up the Carillon steps, around the back, down the other side. Mosey to the Rusty Cage

    Ab + Bar work: the Pax performs an ab excercise together while each man takes turn running to the bars to perform 5 reps of an excercise, returns back to the pax and sends the next man. Round 1: Jerkins, Round 2: Pull ups, Round 3: Burpee-Ups.

    Mosey back to the flag for Numberama, Namerama, YHC took us out.

    NMS: Awesome to have 2 fresh HIMS at WDog today, Blank Space and Stonk! It just about constituted a WDog Revival. Sounds like they may be regulars, so come out out to the Dog if you haven’t been in a while. Prayers for Hitch as he heads up to the Korean Embassy today to do some legal work for his family. He’s under a lot of stress!

    Congrats to Hutton on 2000 posts!

    Peace to all- SYITG.

  • Toga’s Balls

    8 greats found their way to Mary as the first light of day began to dawn. Here’s what happened:

    COP: Mosey to corner of Grove and Westmoreland. Deadman hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Ukranian Soldiers // APDs // LBCs // SSHs

    Lindsay: 30 Dips at the Picnic Tables // 10 WW2s at the school entrance. Repeato decreasing and increasing by 5, always total of 40.

    Four Square: Mosey to blacktop, each man grabs a square. 10 Merkins. Shuffle to the right to the next square. 10 Diamond Merkins. shuffle. 10 wide grip Merkins. shuffle. 10 Supermans.

    Dodge Ball! : Mosey to the Tennis Courts. Teams of 4. When you get hit, run to the other end of the courts and do 3 burpees, run back and then jump back into the game. Headshots allowed. After 5 minutes, whichever team has the most players on the court wins- or if you manage to take out every player before knocked-out players can get back in the game. We played 3 five minute games, so many great plays!!

    COP back at the flag, American Hammersx30 IC.

    NMS: We didn’t find Toga’s balls, but his spirit was with us. Prayers for Hitch- big decisions to be made as he figures out what to do after his dad’s stroke.

    SYITG

  • The Happy Triumvirate

    A triumvirate of mighty men gathered at Hoedown to start the week off right. Here’s what happened:

    COP: Mosey to the first Third Church lot. Stretching excercises, including DQ, Cherry Pickers, Helicopters, and other stuff, ending with SSH x48 IC to celebrate YHC’s next lap around the sun. Mosey to middle lot.

    Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Goblet Squats, P2 Kettle bell swing, P3 run the loop. // Round 2: P1 Lunge pass throughs, P2 overhead press, P3 run the loop // Round 3: P1 – alternate rows 10x P2- Bench press, P3- Run the loop. Deposit the coupons and back to school parking circle

    Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, WW2 x 25 OYO, Shoulder Taps 10xIC, Merkins 10xIC. Plank/Elbow Plank/Plank.

    Namearama, Numberama, YHC took us out.

    NMS: Small numbers but strong men today at Hoedown, grateful for Salt lick and GP, grateful for the new day, the sunny skies, and good company. Grateful for another year of life. SYITG.

  • Not a VQ

    It all started with Fargo challenging me about 3 weeks ago to do a Murph with him on Saturday May 24. I said I’ll do it, but only if you do it at an F3 AO. He said he would think about it, so I went ahead and signed him up on what I thought was May 24, but I accidentally signed him up for May 31. Also, I announced on Slack it was his VQ, but was then informed by the local F3 police (ahem, Handshake) that someone could not use a well-known pre-set workout for their VQ, so although this would be the first time Fargo had ever Q’d, it could not be considered his VQ.

    So all that brings us to Saturday when 7 of us showed up to do a Murph together. We ran a mile, attempted to perform 100 pull ups/200 merkins/300 squats, and then run another mile. Nobody got through the full sets, but we had a lively time and Fargo was mocked excessively, as well as YHC.

    That’s it. Fargo VQ still to come. SYITG.