Author: Bodo’s

  • Ice Ice Baby

    7 Champions of the Darkness decided to forego the 5:30 Zing Fit bodypump class and gather in the icy gloom of Mary. Due to conditions, the Pax stayed under the pavilion for the entire 45 minutes. According to the penguins skittering by on the adjacent tundra, here’s what happened:

    COP: quick warm up to keep us moving

    10 minutes EMOM

    • odd minutes (1,3,5…): 20 squats. 10 merkins. Jog in place for rest of minute.
    • even minutes (2,4,6…). 30 Mtn climbers, 20 SSHs, shadow box for the rest of minute.

    Partner Heater

    • Round 1: P1 20 lunges, P2, wall sit. flip flop. 3x
    • Round 2: P1 15 Hand release merkins, P2 High knees. flip flop 3x
    • Round 3: P1: 20 SSHs, P2 shoulder taps. flip flop. 3x

    Tabata. 20 seconds on, 10 seconds rest. 8 rounds

    • Burpees, Squat Jumps, Mt Climbers, SSHs, Burpees, Squat Jumps, Mt Climbers, SSHs

    10 count rest, Repeat Tabata .

    Mary COP: each PAX leads an ab excercise IC.

    final minute: Up Downs.

    Numberama, Namerama, YHC took us out

    NMS: Awesome to have 7 of us out this morning. Lots of Q heckling but I managed to divert it to other Pax members, mostly Faceplant. Lots of disappointment that I didn’t provide coffee and butt warmers, but you’ll get over it.

    Thanks for coming out guys!! SYITG

  • Just the Two of Us

    Two guys eager to get a jump on the day managed to dethaw their cars and meet up at the cheapest country club in RVA. Since Hitch’s trunk was frozen shut, his kettlebell was unavailable- so we opted for laps and alternating sets of exercises between laps .

    We managed to keep relatively warm and got some good work in, as well as some good conversation.

    SYITG

  • Cold Hands, Warm Hearts

    Six champions of Westhoe found their way to Mary for a Thursday beatdown. The conditions were cold dark and windy, but it was 70 and sunny in our hearts. Here’s what happened:

    COP: Helicopters, DQs, Ukrianian Soldiers, SSHs. Mosey to field

    Tree Ladder: Run as group from tree to tree and perform exercises together.

    • Tree 1: 10 Merkins IC
    • Tree 2: 20 Squats IC
    • Tree 3: 30 Flutter Kicks IC
    • Tree 4: 40 Mtn Climbers IC
    • Tree 5: 50 LBCs IC
    • Tree 6: 40 2x Mtn Climbers OYO
    • Tree 7: 30 2x Flutter Kicks OYO
    • Tree 8: 20 Squats IC
    • Tree 9: 10 Merkins IC

    Dora: At the tennis courts, break into pairs for a Dora

    • 100 Merkins
    • 150 LBCs
    • 200 SSHs.

    The Block

    4 rounds of a Block of Exercises, with increasing pace intensity in each found. PAX complete as many rounds as possible in the given time. The exercises were: 20 2x Flutters / 15 Squats / 10 Merkins / 5 burpees.

    • Round 1: 4 mins AMRAP. Easy pace
    • Round 2: 3 mins AMRAP. increase intensity 20%
    • Round 3: 2 mins. AMRAP. increase intensity another 20%
    • Round 1: 1 min AMRAP. Everything you’ve got!

    Mary: End with some Mary- American Hammers, Freddie Mercuries, WW2s.

    Numberama, Namerama, YHC took us out.

    NMS: Parking lot coffeeteria is always a good time. Tclaps to new guy Elway who has posted 3 times since Saturday. Great work men!! SYITG

  • Monday Vibes

    Six Monday marauders attacked the new week with gusto. Abiding by the strict rules of SCCC etiquette, the workout commenced after a brief warm up as follows:

    6 cyles of 8-round Tabata, with a running lap between each one

    • Round 1: Goblet Squat + Overhead Press
    • Round 2: Kettlebell Swings + Romanian Dead lifts
    • Round 3: Alternating Lunge Pass-Unders + Uneven Lunge Squats
    • Round 4: Alernating Rows
    • Round 5: Overhead Tricep Press + Curls
    • Round 6: 8 rounds of Mary

    After last round, 2 laps around the track.

    Namerama, Numberama, YHC took us out

    NMS: Conversation topics this morning including skiing with Gwyneth Paltro, getting tattoos while drunk/high, and bankrupting Porta-Potty companies. Always a good time.

    SYITG!

  • 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!!