Author: Flashdance

  • Coffee and tailgating

    Hey pax

    I am bringing coffee at Dogpile tomorrow

    You bring the Mug and chair I will bring the coffee its that simple!!!

     

     

  • Coffee + Tailgating = Good Times

    PAX I will be bringing  coffee at the Twin Team AO

    Bring a coffee mug, chair and yourself.  I will be bring coffee, creamer and sugar!!!

    2 Clap BOOM

    Flashdance

     

     

  • JackPot

    19 strong men came out for our lucky jackpot event.   Evan after the BRR the runners were strong. And the rain held off just enough for our jackpot beatdown.  Some remember when I brought this out the last I think everyone enjoyed the simplicity of the event!!!

    The Thang:   Circle up

    20 SSL

    20 LBCs

    10 cherry pickers

    We teamed up in 2s with one man running and one starting a physical activity. We ran around the field once and than pick up where our partner left off.

    1 Run/ 250 merkins

    2. Run/500 LBCs

    3. Run/750 jump squats

    Round 2

    Triple check

    1. Run 2. jump ups 3. bench flutter kicks
    2. Planked on the curb for the crawl to the left/right 10 merkins left/right 10 merkins
    3. Ran back to the flag for American hammer ring of fire

    It was a pleasure to lead this morning and so see all the BRR folks back in one piece.

    Thanks J-Ville for taking us out with a prayer.

    FYI I only count 18 who am I missing?

  • Modified Jackpot

    10 Men showed up today for my themed workout  “jackpot”

    Ran to the open field for a quick huddle

    10 windmills

    10 deep knee bend squats

    We partnered up with one man running around the field the other man did the fallowing and switched back until each was completed. We ran about 3 miles this morning.

    100 Merkins

    150 dips

    200 leg lifts

    250 jump squats

    300 Merkins

    350 american hammers

    400 who made it to 400?

    Than the pax decided they were done and ran back to the flag without me

    Ring of fire led by McRib 10 merkins than 10 on your own

    J-Ville led us out this AM with a prayer

    Thanks men for showing up big today, I had a blast leading its been awhile I was tad rusty!!!

    Flashdance over and out

  • HDHH

    Time for some second F-in

    The game plan meet at Southern railway taphouse, we will do a 45 minute beat down that will start and end at the taphouse.  We will meet up outside the front door of the taphouse on 14th street.  There is parking behind the tobacco company on 12th st.

    Time 530

    Address 100 S 14th St, Richmond, VA 23219

     

     

     

     

     

     

  • The Lucky Jackpot

    We hit the JackPot today with 11 southsiders and one from NC

    Circled up for 10 merkins 15 deep knee bend squats

    The Thang

    We had 2 man teams for

    500 merkins  with a Run about the soccer field

    500 jump squats with the other man running

    500 dips and a run

    500 American Hammers

    The really lucky guys did start 500 flutter kicks

    McRibb called time on deck to end this fun event

    Thought Notes:  My watch said we still had 3 minutes but I think everyone was over the Lucky Jackpot today.

    Flatline rolled up with old school rap playing I think it was “outcast”

    Thanks for the COT prayer J-Ville you always motivate the PAX

    IT was great to get back into the saddle today with a EF special themed workout!!

    Mine is called the Lucky Jackpot!!

     

     

  • Time on Deck

    The fart sack was calling me this morning than I sat up in bed with the thought of Swirly outside my house with the Woodfin truck yelling get your ass up you are the Q for God sake!!!

    The Thang :  circled up and ran to the four corner parking lot. 1 round of knee hugs 2. Russian Zombies.  Than ran 10 labs of 4 corners without the corners.  Indian pole merkin relays 1 round 2 round heals to heaven with upright Alabama prom date locked in the up position relay.

    Teams of 2 ran/dips 2 rounds ran/bent over rows 3 rounds  ran/decline merkins 3 rounds

    Ran back to the flag

    Thanks again to the PAX that kept me on time.  Also Honey Do, thanks for the prayer that was just what I needed this morning.  It’s always a better day with F3 and our PAX!!!

  • Payback for leaving me at NoToll

    9 Men showed up this morning for my payback for being left at NoToll last month.  We had 2 visitors one from NC, water wings and House from SC.

    Ran to the AO circle than did 10 SSHs and then past it to the left for 10 = 90 SSHs

    LBCs 10 than past to the left = 90

    Ran to the benches for 3 sets of one lap than 25 dips than one lap 25 dips 50 merkins than one lap add side squats than 2 labs

    lined up for triple check with Carolina dry docks, American hammers and run, 3 sets

    Then we lined up for fallow the leader

    We ran to the poles for heels to heaven pole smokin relay, this was a ton of FUN.

    Than we lined up and ran back playing fallow the leader.

    Thanks again men for letting me lead today, I think we got in 3 miles to boot.  It was great having 2 out of town f3ers.  Also the cofferteria with J-ville, HoneyDo and water Wings was a great time just relaxing at Starbucks usually I have to run off and don’t get a change to out.

    COT: My challenge this Month’s to my fellow brother’s: make a deposit into your marriage by planning a date night from soup to nuts, your wife just has to show up.  Usually its the other way around we just have to show up!!!

    Thanks again brothers of the Gloom

     

  • MAN-O-Rama Day/HDHH

    Alright gents it’s that time of the month for some second F-in.  We will meet at Triple Crossing Brewery at 530PM.  Location is 113 S. Foushee St Richmond 23220.  See yall there!!!

     

     

  • Don’t Puke on the Courts!!!

    12 Hard core regulars showed up plus 1 FNG — Speedo,  came for my anniversary Q.  Wow what a difference a year makes.  Last year at this time I started at NoToll with BT Qing and we did Old Glory and I almost pasted out!!!  So I thought we would do a version of that today.

    The Thang

    Circle up for 15 merkins, 25 SSL, 25 LBCs

    Than ran one lap

    Lap 2-3 we ran to the corners and did 10 pull ups, 25 dips, 25 merkins, 25-2 count flutter kicks

    Lap 4 was ran by most but Swirly and Saab did Extra credit lap #5

    Than we did DK special the Grinder

    25 FMs than bear crawled to next station

    25 Caroline dry docks

    25 ? not sure

    25 jump squats than ran back to the front

    2.5 rounds of this fun festivities

    Note: This is where Speedo wanted to puke and may have tried, but Bleeder encouraged him to puke in the bushes and not on the tennis court.  Great Job of not puking on the the tennis courts.

    Ran back to the flag after the last lap!!!

    Thanks to you all for letting me lead today, if my watch was working I could have timed it better, but I was shooting for 3.5-4 miles today.  Its always great to hear FNGs come to our group and tell us that was the hardest workout they have ever done.  Speedo trained for 5 months before he came out today and he was shocked how hard it was.  This is what I love about this group we are always pushing each other to become a better version of ourselves!!! Great work today men and thanks Bleeder for staying with Speedo…

    FYI Flip Dog your lateness did not go unnoticed!!!!

    Thanks  again my F3 brothers!!!