Author: Bodo’s

  • Triple Triple

    13 of Richmond’s finest, plus one latecomer, gathered in the gloom of Hoedown to start the week right. Here’s what happened:

    COP on the field (apparently a first): DQs // Cherry Pickers // Copperhead Squats // Imperial Walkers // SSHs

    Triple Check #1: P1- People’s Chair with Air Press // P2: Planks // P3: Run to the bars, 5 Pulls ups, Run back. Mosey to Blacktop

    4 Corners: Corner 1- 5 Burpees // Corner 2- 5 Burpees, 15 Merkins // Corner 3- 5 Burpees, 15 Merkins, 25 Squats // Corner 4: 5 Burpees, 15 Merkins, 25 Squats, 40 Monkey Humpers. Mosey to bottom of Lindsay Court, cross the creek, into the hidden park

    Triple Check #2: P1 – Dips // P2 – American Hammers // P3: Bernie Sanders to the bottom of the grassy hill, crawl bear up the hill, run back.

    Catch me if you can: P1 Bernie Sanders up Lindsay Court, P2 performs 3 burpees and then runs to catch P1, switch.

    Triple Check #3 at the busloop: P1: Balls to the Wall // P2: WW2s // P3: Run the loop

    COP: Plank, Merkin Ring of Fire // Flutter Kick IC // 1 min of silence- with the words, “Love, Surrender, Trust”

    Moleskin: The first truly warm morning. After a 90+ degree weekend the blacktop was nice and radiant. Good to enjoy the park at the bottom of Lindsay in the daylight. Great mumble chatter. Somehow we managed to fit in a lot in 45 min. Thanks dudes for being one of the most consistent things in my life!

  • Eight the Great

    8 of Mary’s finest fought the relapse of Winter for an early morning beatdown. Here’s what happened:

    COP on blacktop: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // SSHs 21s (Hitchhiker did it!!). Mosey west on Cary to First Pres back lot.

    Triple Check with foursomes: P1: American Hammers // P2: Carolina Dry-docks // P3: Mountain Climbers // P4: Run to playground, Bernie Sanders back. 3x.

    Mosey up Lock Lane and hang left on Calumet to Grove. Stop every 100 yards or so for 10 merkins// 15 LBCs // 20 Squats. Mosey to Jenny Maraghy

    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 Dirty Hookups, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 single-count Chicken Peckers, P2 balls to wall. 3x.

    Mosey up Shadwell, hang a right on Hanover to Commonwealth, back to Mary. Every 100 yards, 10 merkins // 15 LBCs // 20 Squats

    5 Burpees for the final COP. Numberama, Namerama, YHC took us out.

    NMS: Great mumble chatter this morning. Cool temps for a field trip. Hitchhiker pretended to not understand TYA’s dirty jokes. All is well in F3RVA.

  • Which Wife

    11 mighty men conspired for a beatdown at 0530 just before the rains came. Here’s what happened:

    COP in the first Third Church lot: Deadman hang // Helicopters // Cherry Pickers // DQs // Imperial Walkers // Russian Soldiers // Crabcakes // LBCs// Inverted Crabcakes // Merkins // Various Wife Exercises // Elbow Plank // SSHs. Mosey to middle lot.

    Triple Check with a Coupon. Round 1: P1 Squat Thrusters, P2 WW2s, P3 Run the loop // Round 2: P1 Manmaker Merkins, P2 Flutterkicks, P3 Run the loop // Round 3: P1 Block Burpees, P2 American Hammers, P3 run the loop. Mosey to back lot.

    Four Corners, Four Rounds. Round 1: 28 Squats in each corner // Round 2: 21 LBCs in each corner // Round 3: 14 Merkins in each corner // Round 1: 7 Burpees in each corner. Mosey to Flag.

    COP: Series of Core Excercises, end with some deep breathing and silence.

    COT: Numberama, Namerama, YHC took us out.

    NMS: Which wife corresponds to which exercise? Gomer gave too much blood, was gasping for oxygen. Uphuck is super fast at burpees, Handshake says it’s the science of a lower center of gravity.

  • 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.