Author: Bodo’s

  • Logistics Love

    A Lucky Seven converged for a mid week beatdown. Here’s what happened:

    COP in Amphitheater: Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Lt.Dans // LBCs // Crabcakes // Merkins // Peter Parkers // 21s // Burpees

    Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.
    100 Jump Squats
    200 Incline Merkins
    300 2-count Flutter Kicks

    Rusty Cage:
    Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3x
    Round 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3x
    Round 3: 5 Chin ups // 10 2-count Inverse Crabcakes // 15 2-count American Hammers. 3x

    Mosey back to the flag

    Ring of Fire: Merkins // Werkins // Diamond Merkins

    COT: Numberama, Namerama, YHC took us out.

    NMS: Great to have a strong group this morning, including newly minted Ticket to Ride (TTR). Swirly couldn’t stop talking about the logistical excellence of the raceway vaccination center, giving it his highest praise by comparing it to F3RVAs coordination of our BRR teams. High praise for YHC’s M, otherwise known as Vaccination Incident Commander and Logistical goddess.

    Prayers and Props for Shiplap and Schwinn, doing a 24 hour adventure race this weekend. Lots of good advice proffered to Shiplap which he will no doubt follow diligently. Don’t get lost brother !

  • Everything is Moist

    A mighty 15 convened at Mary for the best 45 minutes of the day.

    COP on the blacktop: SSHs // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Pickle Pounders

    Doracide: Runner: Run to 50, Bernie Sanders back to 25, Run to 75, Bernie sanders back to 50, Run to 100, back to the start. // Team: 100 Merkins, 200 LBCs, 300 Squats. BONUS ROUND: Team 75 Burpees, Runner does 1 Burpee at 50, 2 at 75, 3 at 100. Mosey to front of school.

    Farmer/ Wheelbarrow/ Hammer: In groups of 3. P1 (Wheelbarrow) and P2 (farmer) wheelbarrow up the school steps and down the wheelchair ramp, back to to the start, where P3 is performing American Hammers. Switch. One round through.

    11s. Dips and Steps ups. Audible at 6:14 and back to the flag.

    Numberama, Namerama, YHC took us out.

    NMS: Moistness was the theme for the morning, starting with Handshake’s observation that Hitch always overdresses for purposes of moisturation. Indeed, everything was moist after 24 hours of heavy rain and the first morning in a while with a touch of humidity. Turns out there is scientific data behind the reason why everyone hates the word moist: https://www.mentalfloss.com/article/64984/science-behind-why-people-hate-word-moist

  • Steal the Damn Bacon

    A strong 12 gathered to greet the new glorious day with a beatdown. Here’s what happened:

    COP: All IC. Deadman Hang // DQs // Apple Seed Pickers (in honor of Johnny Appleseed Day) // Imperial Walkers // Lt. Dans // Crabcakes // APDs // LBCs // Inverted Crabcakes // Plank Jacks // Peter Parkers // Shoulder Taps // Merkins // Helicopters // SSH 21s // 5 Burpees. Mosey to Field

    Chutes & Ladders: 
    Run two trees, perform 5 merkins. Bernie Sanders back one tree, then run two more trees, perform 5 merkins. Rinse and repeat to the last tree. // 
    Round 2: Same program with WW2s.
    Round 3: Same program with Burpees. Mosey to Blacktop.

    Triple Check: P1 Dips // P2 Wall Sit with Arm Circles // P3 Run to pull up bars, 3 pull ups, run back.

    STEAL THE BACON: 2 teams of 6 on the blacktop. Number off. A number is called, and the two opposing men run to the “bacon” in the middle and try to grab it and run back to their line before being tagged. 1 point for a tag, 2 points for making it back untagged.

    Numberama, Namerama, YHC took us out.

    NMS: The morning started with very little mumble chatter which greatly distressed TYA. He was especially concerned that after Offshore’s long awaited return, he would surmise that we have become a bunch of boring lame-os. Saab was uncharacterisally quiet, which we chalked up to the fact that he must have been thinking about Esther Williams. Thankfully some chatter started up again at the Triple Check. TYA also complained that we were not having enough fun, so we finished with an epic blacktop game of Steal the Bacon. There was one casualty of Bacon Bits’ ankle (strange connection here with Bacon Bits getting hurt while playing steal the bacon??), but otherwise much fun was had. YHC and Handshake will not boast of what was the most dominant play of the game because YHC will try to remain humble.

  • 5 Years Sorta Strong

    A super strong 14 gathered in the gloom to start the week in the right way. Here’s what went down.

    COP: Mosey to the bottom of Lindsay Ct. SSH // Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Crabcakes // Crossleg APDs // LBCs // Merkins // Inverted Crabcakes // Picklepounders

    Up the Hill: parter up. P1 runs to the top of Lindsay and back to P2, while P2 does lunges. Switch. Next round: Bear Crawls. Next round: Broadjump Burpees. All the way to the top of the hill. Mosey to Third Church middle lot

    Triple Double Single Check: Triple Round 1 : P1 Squat Thrusters with Coupon, P2: WW2s, P3: Run the Loop // Double Round 2: P1 Manmaker Merkins , P2: LBCs, P3: Run the Loop // Single Round 1: P1 Block Burpees, P2: American Hammers, P3: Run the Loop. Mosey to Third Church back lot.

    Relay Race!: Partner Up. Round 1: Run to end of lot, 50 2x Mt Climbers, run back, tag your partner. Partner Squats while waiting. // Round 2: Run to end, 50 Merkins, Run back, Tag your partner. Partner LBCs while waiting. //Round 3: Run to end, 50 Jump Rope Skips, Run back and tag your partner. Partner SSHs while waiting. Mosey back to the flag.

    Numberama, Namerama, YHC took us out.

    NMS: Today marks 5 years since the first day YHC showed up for F3 and was christened Bodos. 5 years has a big fat asterisk cause it was about 6-8 months before YHC showed up for workout #2, and another while longer before YHC became a regular. So grateful for this group and the fitness and friendship it’s brought into my life! Thankful for you guys. and Congrats to Singer and Oyster for winning the relay race.

  • Double Dutch

    11 mighty men gathered at 45MOM for a beatdown. Here’s what transpired:

    Warm up Mosey around the School

    COP under the Pavilion: Deadman hang // DQs // Cherry Pickers // Russian Solders // Imperial Walkers // Hamstring stretch // LBCs // Crabcakes // American Hammers // Merkins // Inverted Crabcakes // Pickle Pounders

    Triple Check under the Pavilion: P1: Dips on Picnic Table // P2: Windshield wipers on post // P3: 100 Jump rope skips (modified to 50 once jump rope abilities were observed). Mosey to Tennis Courts

    Dora at the Tennis Courts: 200 Squats // 150 Merkins // 100 WW2s // 50 Burpees

    Pull-up COP: circle the monkey bars. Pax member performs 5 pull up and passes to the next. While waiting Pax performs Incline Merkins, LBCs, Dips, etc.

    Mosey back to the flag. Finish up with 5 burpees.

    Numberama, Namerama, YHC took us out.

    NMS: When YHC saw a bunch of icy weather in the forecast, planning began for how to have a good cardio workout without running on the ice. Hence the ordering of a “bulk fancy jump rope pack.” It was brilliant fun to watch the various levels of jump roping abilities. Pucker and BT won the prize for best form, Handshake for best invisible jump rope, and Saab and TYA for… creativity. Clearly we need some practice.

  • To Know that Honey is Sweet

    10 of Richmond’s finest converged in the darkness at 0530. Here’s what transpired:

    COP in the near Third Church lot: Floppy Arm Twists // Deadman hangs // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // APDs // LBCs // Crabcakes // Tempo Merkins // Plank Jacks // Pickle Pounders // SSHs. Mosey to middle lot

    DORA with a Coupon: 100 Alternating Block Merkins // 150 Squat Thrusters (switch to Squats halfway through) // 200 Block Windshield Wipers. Mosey to Field behind TES

    TRIPLE CHECK: P1: Dips on the bench // P2: WW2s // P3: Karaoke to the Bars, 5 pull ups, Karaoke Back. Round 2: Karaoke. Round 3: High Knees.

    COP: 5 Burpees, rest for 5 seconds, 5 Burpees, rest, 5 Burpees, rest, 5 Burpees.

    Numberama, Namerama, YHC took us out.

    NMS: Hanshake challenged YHC to quote Jonathan Edwards in the Q today. So here we go:

    “There is a difference between having an opinion that God is holy and gracious, and having a sense of the loveliness and beauty of that holiness and grace. There is a difference between having a rational judgment that honey is sweet, and having a sense of its sweetness. A man may have the former, that knows not how honey tastes; but a man can’t have the latter unless he has an idea of the taste of honey in his mind.”

    Clearly Edwards was referring to how different a set of exercises looks on paper, as compared to actually performing them. YHC made this mistake in believing that the originally directed 200 Squat Thrusters was a good idea. Appreciate the patience of the Pax on the audible.

  • Round & Round & Round

    13 mighty men emerged from the gloom to gather for a Mary beat down. Here’s what transpired:

    COP on the blacktop: SSHs // Deadman hang // DQs // Cherrypickers // Imperial Walkers // Russian Soldiers // Crabcakes // Inverted Crabcakes // Merkins // Pickle Pounders // High Knees IC

    OLD 100. Perform a set of excercises, run the track, wait for the six

    • Round 1: 100 Squats.
    • Round 2: 90 2x Mountain Climbers.
    • Round 3: 80 2x Flutter Kicks.
    • Round 4: 70 LBCs.
    • Round 5: 60 Carolina Drydocks.
    • Round 6: 50 WW2s.
    • Round 7: 40 Merkins.
    • Round 8: 30 Jump Squats.
    • Round 9: 20 Lunges
    • Round 10: 10 Burpees. Sprint back to the flag.

    Numberama, Namerama. YHC took us out.

    NMS: YHC likes Old 100 because it offers a well-rounded balance of cardio and strength-training, working nearly every part of the body. But it does get a bit old. Guess that’s why they call it the Old 100.

  • Jenny Maraghy for the Win

    A fine 14 gathered in the gloom for a 45 MOM beatdown. Here’s what transpired.

    COP: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Monkey Humpers // Crabcakes // Freddy Mercuries // LBCs // Merkins // Inverted Crabcakes // Pickle Pounders. Mosey to corner of Commonwealth and Hanover.

    Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell (approximately .25 to .5 miles, roughly) 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 donkey kicks, P2 Balls to Wall. 3x. // Round 2: P1 runs to wall and performs 10 man-makers with coupons graciously left by Jenny Maraghy, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 2-count wall climbs, P2 Chicken Peckers, or balls to wall. 3x. Mosey east down Grove to Lock Lane.

    Lock Lane: sprint to Lampost 1, Bernie Sanders to Lampost 2. Mosey to First Pres lot.

    Triple Check: P1: WW2s // P2: American Hammers // P3: 50 2-count Mtn Climbers. Mosey back to the flag

    NMS: Driving by that little walled parking lot every day, YHC has been scheming of how to design a routine around it. Did not anticipate the presence of coupons lying for some reason in the lot; we can only assume that Jenny Maraghy real estate team must also gather for beatdowns during their lunch break. The length of long run down Hanover was miscalculated by YHC but TYA was quick to correct. Appreciate you guys humoring the long field trip!

    Yesterday was a dark day for our democracy. I was moved by this prayer of the senate chaplain Rev. Barry Black, prayed at 3:45am this morning after confirmation of the election results:

    Lord of our lives and Sovereign of our beloved nation,
    We deplore the desecration of the US capital building, the shedding of innocent blood, the loss of life, and the quagmire of disfunction that threaten our democracy.
    These tragedies have reminded us that words matter,
    And that the power of life and death is in the tongue.
    We have been warned that eternal vigilance continues to be freedom’s price.
    Lord, you have helped us remember that we need to see in each other a common humanity that reflects your image.
    You have strengthened our resolve to protect and defend the constitution of the United States against all enemies, domestic as well as foreign.
    Use us to bring healing and unity to our hurting and divided nation and world.
    Thank you for what you have blessed our lawmakers to accomplishe in spite of threats to liberty.
    Bless and keep us.
    Drive far from us all wrong desires.
    Inclined our hearts to do your will,
    and guide our feet on the path of peace.
    God, bless America, in your name, Amen.

  • Kill the Rabbit

    25 strong emerged in the foggy gloom for a 6am beatdown. Here’s what transpired.

    COP: All IC. Dead man hang // Helicopters // DQs // cherry pickers // imperial walkers // LBCs // Crunchy Frogs // Merkins // Werkins // Diamond Merkins // SSH 21s

    Descending Triangle: Start at the Traffic Circle, Bear Crawl to the Street, Run down to the bottom of the hill, Bernie Sanders back up. Round 1: 100 2x Min Climbers // Round 2: 75 LBCs // Round 3: 50 Merkins // Round 4: 25 Lt. Dans. COP for the six. Mosey to the Pennystage.

    Triple Check with a Coupon: P1: Squat Thrusters // P2: Windshield Wipers // P3: Murder Bunnies to the Light pole, run the coupon back.

    Intermission: Head-Shoulders-Knees-and Toes: Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. Repeat 10x. This was YHC’s third attempt to lead this and perhaps the last. Return the coupons and Mosey to Salad Bowl.

    Jacob’s Ladder: Run to the other side of the Bowl, 1 Burpee. Run back to the other side, 2 Burpees. Up to 10.

    Finished with the pax facing the knee height wall. Incline Merkins // Dips // Step ups // Box Jump Burpees x5 OYO.

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

    NMS: Enjoyed introducing the murder bunnies to the pax who did not experience this year’s Iron Pax Challenge. Was great to see so many out today, including a couple guys we haven’t seen in a while. What a privilege to be a part of this group! SYITG.

    “Everything can be taken from a man but one thing: the last of the human freedoms — to choose one’s attitude in any given set of circumstances, to choose one’s own way.” Victor Frankl

  • Head Shoulders Knees and Toes (sorta)

    There were 12 ready to go at the strike of 5:30 this morning at Hoedown. Here’s what went down:

    COP: Mosey to first Third Church parking lot. Deadman hang // DQs // Cherry Pickers// Imperial Walkers // Copperhead Squats // LBCs // Crabcakes // Merkins // Werkins // Diamond Merkins // SSHs 21s // 5 Burpees. Mosey to middle church lot.

    Triple Check: Round 1- P1: Copperhead Squat with Coupon. P2: Curls with Coupon, P3: Run the circle. // Round 2- P1: Overhead Press with coupon, P3: Lunges with Coupon, P3: run to the end of the lot, Bernie Sanders back.

    Head-Shoulders-Knees-and Toes!: Everyone grab a coupon. Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. Repeat 10x. This basically didn’t work because Handshake kept mocking me. 😉 Mosey to field behind TES.

    Triple Ripple– in the mulch by the pull up bars.
    Round 1: 7 Pull Ups // 14 Froggers // 21 LBCs. 3x
    Round 2: 7 Dips // 14 Plank Jacks // 24 Reverse Crunches. 3x
    Round 3: 7 Burpees // 14 2 ct Mountain climbers // 21 2-count American Hammers.

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

    NMS: Thanks for bearing with me on the head shoulders knees and toes. I’m going try that thing again until we get it right.