Author: Dealer

  • Prison Cell Workouts Make Ya Quiver

    šŸ”„ WARMARAMA

    One loop around the bus loop and some light side straddle hops, arm circles, Michael Phelps, merkins.

    To honor my bionic kneeā€™s first go, I played my favorite Daft Punk robot bangers. 

    šŸ’Ŗ THE THANG

    EMOM 1: Pure Core 

    • Minute 1, 3, 5, 7, 9: Kettlebell Pull-Overs.
    • Minute 2, 4, 6, 8, 10: Dead Bugs (Hold a light KB straight up in both hands. Slowly extend the opposite legā€”keeping the movement slow and controlledā€”and return).

    Mosey to top of Mount Chaplain to take in the sunrise for EMOM 2.

    EMOM 2: Upper Body

    • Minute 1, 3, 5, 7, 9: Single-Arm Bent-Over Rows (Left) + Strict Overhead Presses (Left).
    • Minute 2, 4, 6, 8, 10: Single-Arm Bent-Over Rows (Right) + Strict Overhead Presses (Right).

    Mosey back to asphalt.

    EMOM 3: Mixed

    • Minute 1, 3, 7, 9: Chest PressesĀ 
    • Minute 2, 4, 6, 8. Curls for the Gurls
    • Minute 5, 10: Forearm planks

    One more loop around the bus loop to see how running felt. All good.

    Mosey BTTF šŸ‡ŗšŸ‡ø

    šŸ—£ļø COT 

    • Prayers for Davidā€™s recovery and DTHā€™s support.
    • Prayers for Machine Headā€™s growing brood.

    Dealerā€™s Musings:

    • Today was my first Q since tearing my meniscus a third time. I am not getting surgery and am feeling out what I can (cannot) do. Being with your brothers certainly beats working out alone in my garage like I have been doing. It was great being back in the fold of F3 brotherhood. Donā€™t take it for granted.

  • From Zero to Zen: The Box that Unboxed Me

    KB Beast.

    No KB Man Killers.

    Sold my soul for a Soul. Beep, beep.

  • Ramps, Stairs, and Hills, Oh My!

    šŸ”„ WARMARAMA

    Run along Forest Hill Avenue with a mix of Bernies, butt kickers, high knees. Circle up for some Cherry Pickers, Chuck Norris merkins, and various stretches. 

    šŸ’Ŗ THE THANG

    Ramped Up

    Pair Up. 

    • Partner A:Ā Starts at the bottom of the ramp performing “AMRAP” Kettlebell High Pulls.
    • Partner B:Ā Sprints to the top of the ramp (carrying nothing) and performs 5 Burpees, then sprints back down.
    • The Switch:Ā When Partner B returns, they swap roles.
    • The Progression:Ā Once both partners have run once, they both carry a bell to the midway point of the ramp and perform 20 Synchro-Squats before moving to the next round.

    Stairway to Heaven

    Partner up. Partner A does step ups with bell. While partner B:

    • The Base (Bottom): 10 Goblet Squats.
    • The Ascent: Bear Crawl Drag. (Crawl up the stairs, dragging the kettlebell).
    • The Summit (Top): 10 Swings.
    • The Descent: Suitcase Carry. (Walk down with the bell in one hand; switch hands halfway).

    Three rounds. 

    Man-Maker Mo-Ped

    Man-Maker x 5:

    • Merkin:Ā Start in plank, perform one Merkin (hand on bell or floor).
    • Renegade Row:Ā Stay in plank, row the KB to the hip with one arm.
    • The Switch:Ā Drag or slide the KB to the other hand.
    • Merkin + Row:Ā Perform a Merkin and a row on the opposite side.
    • Clean:Ā Jump feet in, explosive pull to the rack position.
    • Thruster:Ā Full squat into an overhead press.
    • Recover:Ā Return KB to the deck; rinse and repeat.

    10 Lateral Hops over the kettlebell. Sprint up the hill and back. Repeato.

    Mosey BTTF šŸ‡ŗšŸ‡ø

    šŸ§˜ MARY

    Plank pendulum dragging bell from side to side.

    šŸ—£ļø COT 

    • NTBā€™s going away party 5/16 at DTHā€™s.
    • Prayers for NTBā€™s next season of new pastures.
    • Prayers for L Woodā€™s growing brood.
    • Prayers for the Artemis 2 crew flying around the dark side of the moon today.

    Dealerā€™s Musings:

    • Way to put in the work this morning! Grunts galore.

  • The Hills Are Alive With the Sound of Music

    šŸ”„ WARMARAMA

    Mosey around the bus loop with a mix of butt kickers, high knees, Super Marios. Circle up for side straddle hops, cherry pickers, side lunges, Chuck Norris push ups (RIP), and WWIIs.

    Mosey to the hill at the top of Mount Chaplain. 

    šŸ’Ŗ THE THANG

    Hill 1: Steep Slogger

    • At the base of the top of Mount Chaplain, perform 10 Goblet Squats.Ā 
    • Then lunge halfway up the incline with the KB. Hit 10 Sumo Deadlift High Pulls.
    • Sprint the remainder of the hill to sidewalk no KB, then walk back down to retrieve the bell.

    Repeato 3 times. 

    Lay on back and hold KB above head for the six. After six came in, hit 20 KB chest presses, 15 KB curls for the girls, and 10 KB WWIIs. 

    Hill 2: Long Burner

    • Start near the bottom of S Coleman Ln.Ā 
    • Clean the KB into the right-arm waiter carry and walk uphill thru two streetlights. Without stopping, switch to a left-arm suitcase carry (hanging at your side) thru the next two street lights.Ā 
    • At the top, do 20 Kettlebell Swings facing uphill.
    • Carry the bell back down in a left-arm waiter carry and switch halfway down to a right-arm suitcase carry.

    After round 1, hit 20 KB presses, 15 curls, and 10 WWIIs. Round 2 was a mosey uphill with right-arm rack/left-arm suitcase and the reverso back down hill followed by 20-15-10 KB presses, curls, WWIIs. 

    Hill 3: Sidewinder

    Mosey to the bottom of Mount Chaplain. Walk halfway up hill.

    • Perform 20 KB Halos (10 each direction).
    • Perform 10 KB Woodchoppers, swinging from your “uphill” shoulder to your “downhill” hip.
    • Side-shuffle 20 yards across the face of the hill, swap directions (facing the other way), and repeat.

    2 rounds with 20-15-10 KB work in between. 

    Mosey BTTF šŸ‡ŗšŸ‡ø

    šŸ§˜ MARY

    Last round of 20-15-10 KB presses, curls, and WWIIs. 

    šŸ—£ļø COT 

    • Name-o-Rama
    • Announcements
      • 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
    • Prayers
      • For wind at our backs. For innocents caught in the crosshairs.Ā 

    Dealerā€™s Musings:

    • Strong work today! My shoulders and arms are shot.Ā 
    • Great hill work today. Itā€™s no joke.

  • HB #17: The Iron Mile

     WARMARAMA

    Run around bus loop with high knees, Bernieā€™s, and butt kickers. Mosey to tennis courts for cherry pickers, Fudd and Wilsonā€™s wives (hard to tell the difference in the dark), runners stretch, etc. 

    Mosey to track. 

    šŸ’Ŗ THE THANG

    Iron Mile 

    Complete 4 laps (1 mile), stopping every 100 meters (at the straightaway starts and curves) to perform a pain station.

    • Kettlebell swings: 20
    • Goblet squats: 15
    • Thrusters: 10
    • Burpees (over the bell): 5

    Run the straightaways with KB racked on shoulder. Mosey the curves with different KB carries: waiter, behind the back, suitcase, rifle grip.

    Mumblechatter was non-existent. Weight was heavy. Hard work was done. 

    Mosey BTTF šŸ‡ŗšŸ‡ø for a minute of flutters.

    šŸ—£ļø COT 

    • Name-o-Rama
    • Announcements
      • 3/7: L Woods has a volunteer event; DTH hosting Off The Books (OTB) ruck
      • 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
    • Prayers

    Dealerā€™s Musings:

    • We were under heavy KB weight all workout. 
    • That is not dissimilar to the weight we carry – personal, professional, familial, said, unsaid.
    • God is the stable foundation upon which to stand especially when carrying heavy loads.
    • Put Iron Mile on the list with Michigander.

  • Come On Baby, Light My Fire

    šŸ”„ WARMARAMA

    A jog with some butt kickers, high knees, and Bernieā€™s. Light exercises to get us into the Valentines Day mood: monkey humpers, pickle pounders, Fuddā€™s wife and then Wilsonā€™s wife. 

    Turned on Valentineā€™s Day playlist. Finding love songs that were not slow and sappy was a task but we succeeded. 

    Mosey to the turf field to recount love lost. 

    šŸ’Ŗ THE THANG

    Cupidā€™s Arrow 

    To honor all those times the teenage PAX were shot out of Cupidā€™s bow like a love arrow only to suffer heartbreak and then mend. 

    • The Arrow: 100y sprint across fields.Ā 
    • The Heartbreak: Bear crawl various lengths back.Ā 
    • The Mend: Walk the rest back to the start.
    • Repeat 4 times.

    Heart Rate Escalator

    A ladder-style burn to ensure the PAX left with a rosy red face.

    • 10 Burpees
    • 20 Groiners
    • 30 Big Boys
    • 40 Squats
    • 50 Side Straddle Hops

    Then we worked our way back down.

    Now that the PAX remembered love, suffered heartbreak, and healed, they were ready to tie the knot. 

    The Wedding Ring

    The PAX forms a large circle.

    • Everyone holds a Plank. One man runs around the outside of the ring. When he returns to his spot, the next man goes.
    • If the “Ring” collapses from plank we go ā€œthrough the big D and I donā€™t mean Dallas.ā€ It was a long, lovely marriage, however. No divorce penalty.Ā 

    Mosey back up the hill for one final push. 

    Heartbreak Hill

    Move the whole PAX to the base of the hill to climb the Valentineā€™s ladder.

    • Run to the top: 14 Merkins (for Feb 14th). Run down.
    • Run to the top: 14 Squats. Run down.
    • Run to the top: 14 WWIIs (Wide-grip).Ā 

    Mosey BTTF šŸ‡ŗšŸ‡ø

    šŸ§˜ MARY

    Various an burners. Ended with a minute of Alabama Prom Dates which is 45 seconds longer than any of the PAX ever lasted. 

    šŸ—£ļø COT 

    • Name-o-Rama
    • Announcements
    • Prayers:
      • For practicing unconditional love.Ā 

    Dealerā€™s Musings:

    • Love is difficult but love is the way.Ā 
    • Help us practice unconditional love and, when we are not, letā€™s try harder.Ā 
    • Love my F3 brothers. Happy early Valentineā€™s Day.Ā 

  • Frozen Triangle – Ruck Style

    Conditions were 10/10 gnarly (for RVA). Dry powder blowing sideways, snow and ice underfoot, and a wind chill that cuts to the bones.

    11 stud ruckers converged on the Frozen Triangle to remind the elements whoā€™s boss.

    THE THANG

    Warm-o-Rama: DTH kicked things off with a high-speed Warm-o-Rama. The goal was to get the blood flowing and test traction underfoot before we set off. 

    The Ruck: We covered 8.9 miles of treacherous terrain. The ground was a mosaic of ice and powder, making every step a core workout. There was plenty of slips, but the PAX remained upright the entire time. Not one fall. Impressive given the conditions. 

    Bright blue skies, blinding morning sun, and  flags flying in the gusts. Some passersby honked. Others gestured. We waved back anyway.

    The conversation was deep. There is something about biting wind and freezing lungs that strips away the fluff and leads to real talk. We felt fully alive as we marched 8.9 miles closer to the men we want to be.

    Good work boys. 

    Next up is Frozen Triangle Part Duex on 2/21 0600 @ Dogpile. Letā€™s show up in number and have strong PAX representation. 

  • HB 10: Be That HIM in ā€˜26

    šŸ”„ WARMARAMA 

    1. Mosey ā€“ Medium lap around bus loopĀ 
    2. SSHs
    3. MerkinsĀ 
    4. LBCs
    5. Goblet squat hold

    Mosey to MS bus loop.

    šŸ’Ŗ Thang 1: The ā€œResolutionā€ Circuit

    šŸ” 2 Rounds (AMRAP 8 minutes per round)

    šŸ§± Round 1: 

    1. 26 KB Swings (For 2026)
    2. 10 KB Squats Halos (5 each direction)
    3. 10 KB Single Arm Rows (5 per side)
    4. 10 KB Burpees
    5. 1 lap runĀ 

    Finish with a plank while PAX answers: ā€œWhatā€™s is one word that defines your focus this year?ā€

    Mosey to HS bus loop.

    šŸ§± Round 2: 

    1. 26 KB Deadlift High Pulls (For 2026)
    2. 10 KB Squats Halos (5 each direction)
    3. 10 KB Single Arm Rows (5 per side)
    4. 10 KB Burpees
    5. 1 lap run

    Finish with a plank while the PAX answers: ā€œWhat is one habit from last year that you are leaving behind for good?ā€

    Mosey to top parking lot.

    šŸ’Ŗ Thang 2: KB Suicides

    1. Place the KB at the starting line.
    2. Sprint 20 yards out and back.
    3. Do 26 KB Snatches.
    4. Sprint 40 yards out and back.
    5. ā€¦Ran out of timeā€¦

    Mosey BTTF šŸ‡ŗšŸ‡ø

    Finish with a plank while the PAX answers: ā€œWhatā€™s is one way you are planning to lead better in your home or community or workplace this year?ā€

    šŸ—£ļø COT (Circle of Trust)

    • Name-o-Rama
    • Announcements: DTH is leading a study of the Q Source during Forge coffeerama starting Thursday. On top of coffee, there will be chairs and a space heater. My man is serious. This week, the focus will be first two sections of ā€œFoundationā€ – F1 Disruption and F2 Language.

    Dealerā€™s Musings:

    • May our 2026 be defined not by the claims we made today, but by the discipline we show in February and March and Aprilā€¦
    • The Q Source is a good, fast read. I plan on rereading and participating in discussions with DTH. It will help make us more of the HIM we intend to be.Ā 

  • HB 6: Semiquincentennial

    9 dudes with huge bells went beast mode.

    šŸ”„ WARMARAMA (10 min)

    Quick SSHs, dead man hangs, merkins, LBCs because YHC was ready to get the reindeer games rolling. 

    Racked KBs on shoulders then moseyed down to the football field. 

    šŸ’Ŗ The Thang (30 min)

    šŸ” Da Beast

    šŸ§± Round 1: KB suitcase carry + swings

    šŸ§± Round 2: KB goblet carry + deadlift high pulls

    šŸ§± Round 3: KB back carry + thrusters

    šŸ§± Round 4: KB waiters carry + lunges (goblet hold)

    šŸ§± Round 5: KB rifle carry + curls for the girls

    šŸ§± Round 6: KB waiters carry + sit and press

    Drop the KB for a light sprint across the football field or flutters. Your choice. 

    šŸ§˜ Mary / Cool Down (5 min)

    Slowsey BTTF for 5 rounds of Mary called out by boys in the circle. 

    šŸ—£ļø COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayers:
      • For healing broken toes (and minds and souls).
      • Welcoming back Sable and Tin Man into our fold. Missed you boys.Ā 

    Dealerā€™s Musings:

    • Did not think time was on our side but glad we completed da beast. It was easier than I thought.Ā 
    • Felt round 6 waiter carry and sit and press the most.Ā 
    • Loving the KB Mondays.Ā 

  • Les Temps Perdu

    8 studs partook in the ā€œOld Dirty 100ā€ powered by 90s alt rock bangers.

    šŸ”„ WARMARAMA (10 min)

    Mosey around parking lot loop working in butt kickers, high knees, karaokes (done on the same side as pointed out by Belay). Circle up for some SSHs, DQs, Helicopters, Cherry Pickers, and stretching.

    Hit play on 90s alt rock then moseyed to bus loop for round 1 of Old Dirty 100.

    šŸ’Ŗ The Thang (30 min)

    šŸ” Old Dirty 100

    šŸ§± Round 1: HS Bus Loop

    1. Ran 1 lap then hit 100 Freddie Mercuries
    2. Ran 1 lap then hit 90 squats
    3. Ran 1 lap then hit 80 merkin

    šŸ§± Round 2: Courtyard Loop

    1. Ran 1 lap then hit 70 LBCs
    2. Ran 1 lap then hit 60 imperial squat walkers (60 is debatable)
    3. Ran 1 lap then hit 50 Chuck Norris merkins

    šŸ§± Round 3: MS Bus Loop

    1. Ran 1 lap then hit 40 flutters
    2. Ran 1 lap then hit 30 walking lunges
    3. Ran 1 lap then hit 20 mountain climbers
    4. Ran 1 lap then hit 10 burpees

    Slowseyed to a wall and sat in peopleā€™s chair while Rage Against the Machine screamed ā€œFU, I wonā€™t do what you tell meā€ at us.

    šŸ§˜ Mary / Cool Down (5 min)

    Moseyed BTTF for 4 minutes of Mary.

    šŸ—£ļø COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayer Requests – Wildcat

    Dealerā€™s Musings:

    • Smaller group than usual, but great company and hard work
    • 311 gets Snuff fired up
    • Wedding Singer rages when Rage plays
    • Coffeerama was great!