Author: Hardywood

  • The Obstacle Is The Way

    “The impediment to action advances action. What stands in the way becomes the way.” Marcus Aurelius

    Another rainy day greeted a pax of 1 in New Boston, TX.  Humidity and doubt were the entry fee for those in pursuit of glory.

    The Thang

    COP:  SSH, LBC, Freddy Mercury X 20, Merkin X 10

    Polar Bear 40 Meters

    Airing of Grievances  – Utilizing two aluminum benches complete the following exercises in a round – Box jumps, dips with feet on opposite bench, incline merkin with one hand on each bench followed by a short run.  Round 1 is 10 count, Round 2 is 15 count, etc to Round 5 of a 30 count of each exercise.

    Power of 10 – Complete 10 rounds of the following: 10 X 4 count american hammer, 10 split lunges, short run.

    Ladder 2.0 – This ladder consisted of 6 stopping points.  On the first stopping point complete 1 exercise. Run back to the start then to the second stopping point and complete 2 of the exercise.  Etc. to the sixth stopping point.  Round 1 squats, round 2 merkins.

    Namerama, numberama, Hardywood lead us out.

    Moleskin – YHC cannot overstate how much this sucks to do by yourself.

    2.0 Joined for the Ladder 2.0 exercise.  We found a huge covered pavillion in which this 6 year old, future F3 warrior arrived only to skateboard, and left drenched in sweat.  The heart of YHC grew three sizes.

    Continued thoughts and prayers for TYA and his family.

    Swirly is planning a CSAUP adventure on 1/21.  See him for details.  Do not take this lightly.  By the sounds of the itenerary, most people would pay to have this kind of lactic producing adventure.

    Lab Rat is looking for the original creator of the Hill Billy COP exercise.  This is injunction with an 18-20 mile trail run on the AT on 12/28.  See Lab Rat for details.

     

  • The Grand Excursion – Freeman’s Revenge

    “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Jefferson

    On a cold blustery December day at New Boston High School a pax of 1 showed up.  The call to arms was made.  In the air was equal parts rain, doubt and determination.

    The Thang

    COP:  3 mile run on rural dirt road with the M. Then take vehicle to the New Boston High School football stadium for a solo beat down.  Wait a minute, that came out wrong.  I mean, getting after it by myself.

    Usain In The Membrane:  100 yards of broad jump burpees.

    Fantastic Fours:  Exercises were merkins, heels to heaven, Freddy Mercury, squats.  Start with 10 count of each exercise (two count FM) and run 100 yards.  This is a round.  On each successive round add 10 count.  Round 2 is 20 count of each.  Round 3 is 30 count of each. Round 4 is 40 count of each.

    Lindsey’s Softball Playing Sister, Bertha – Start with 1 tire flip. **Please note this was the biggest tire YHC has ever flipped.”  Run approximately 50 meters to another tire and complete 10 decline merkins.  Back to the “Big Ass Tire or BAT” for 2 tire flips.  Back to the other tire for 9 decline merkins.  ETC till 10 tire flips at the BAT and 1 decline merkin.

    Burpee Ladder Emmit Smith Style – Perform one burpee at the 10 yard line, back to goal line and run to the 20 yard line and complete 2 burpees.  Back to the goal line then to the 30 yard line for 3 burpees.  Etc till the entire field is completed with 10 burpees at the opposite goal line.

    Namerama, numberama, Hardywood lead us out.

    Moleskin – This was a self preservation effort.  After two days of driving across the country and a stop in Hot Springs, AR YHC was in dire need of a solid workout.  Let it be know that doing this crap by yourself is 10 times harder without the rest of the pax.  On every single workout YHC wanted to quit or cut it way back.  However, completing this solo and in 40 degree rain lead to a huge feeling of accomplishment and connection back to the friendly biosphere of the RVA mothership.  I have the deepest gratititude for the outstanding men of F3 Richmond. There is zero chance I do this workout in these conditions without the incredible guidance and support I have received over the past year.

    The title of this post is in reference to fellow Virginian Thomas Jefferson.  During the same time as the Lewis-Clark Expedition, Jefferson had sent Thomas Freeman and Peter Custis to explore the Red River in what he called “The Grand Excursion“.  It was labeled as a scientific journey, but he was really laying the ground work for westward expansion.  He knew that if he didn’t do it another country would.  Despite a well outfitted team, they were turned back by the Spanish on the Red River.  This spot is only a few miles from the NBHS stadium and is now known as Spanish bluff.

    Thoughts and prayers go out to the great Yankee Aggressor and his family.

    Please see Lab Rat’s “Appalachian Vacation“.  This is a trail running adventure on 12/28 on the AT.

    Be super.

    Hardywood

  • If Peeing In Your Pants Is Cool, Consider Me Miles Davis

    “We cannot become what we need by remaining what we are.” John C. Maxwell

    This my friends is the year of the RAT. On this day in the tenth day of December, there was much to celebrate.  One of our own was accomplishing a major life goal in the midst of balancing career, family and unbelievable amount of mumble chatter. 20 warriors braved the arctic tundra to dance with the polar bear.

    The Thang:

    COP SSH, Imperial Walker, LBC, FM, Split Jacks X 20, Merkin X 10

    Gimme Some Credit – Did you know it takes 120 credits to graduate with a bachelors degree?  Compete 6 rounds of the following:  10 polar bears, run to bottom of the hill, 10 broad jump burpees, run back to the top and start over.

    Billy Madison  – Billy went back to school, even when it was tough to complete 12 grades. Complete 4 rounds with a partner of the following. One partner balls to the wall, other partner runs to top of the Carillon and completes 12 two-count American Hammers. Once complete, switch it up for four rounds.

    Old Man Kenney – Partner up.  One partner crab walks, other partner runs towards them.  Once caught switch places.  Continue crab walk while other partner runs back to start, then back to partner and switch until crab walk length of the field.

    Lindsey – Dips & LBC

    Commencement Walk – Partner up and wheel barrow across the stage.

    Mosey back to the flag, namerama, numberama, Flashdance lead us out.

    Moleskin:  Today was all about celebrating Lab Rat. This exceptional man went back to school after a 13 year hiatus to complete is Bachelors degree in Economics from VCU. YHC barely made it through with no kids, mortgage, wife or job.  To complete school with a full plate of life deserves a major T-Claps.

    This morning leaned towards the cooler side of the thermostat, which makes it even more impressive that 20 of the finest men in Richmond fought off the fartsack. Welcome back Wilson.

    News: Swirly is planning an epic CSAUP on Jany 21st.  Stay tuned for a pre-blast and start training now.

    Everyone is pretty good at life when it’s easy, YHC is far more interested in the resilience of your character when it’s not.

    Be super.

    Hardywood

  • Everyone’s Sweat Looks The Same

    18 warriors arose to greet the day and to dominate Friday.  The willing and able of the Atlee brigade answered the call to action:

    The thang:

    COP:  SSH, Imperial Walker, LCB, Freddie Mercury X 20, Merkin X 10

    Power of 10:  10 rounds of the following – 10 Merkin, 10 Squat and 10 two-count American Hammers.  Complete one round at each end of the parking lot.

    Pyramid of Success: Partner up and complete a round of Boo-ya merkins and Partner Burpees.  The pyramid is 2, 4, 6, 8, 6, 4, 2 of each exercise with a short run between each one.

    Circle of Life:  Partner up.  Working your way around the building one partner runs and the other partner completes a forward moving exercise.  Once the person running catches the person exercising, they switch it up. The exercises are lunges and polar bears.  Alternate until a complete circle has been made around the building.

    Numberama, namerama and The Carpenter took us out.

    Moleskin:  The Creek has been on the radar for quite some time for YHC and the Atlee brigade did not disappoint.  YHC found it very pleasing to see an incredible effort from the entire pax.  Of note was a considerable variation in ages.  From teenagers to a 60 year old warrior, everyone’s sweat looks the same. If you can show up and give a hi-five, you can do this.  TClaps to the men who have built and strengthen this community.  You should be very proud of this work.

    News:  Bear Creek 10 Miler is this weekend.  If you have interest in a rumble in the woods, see Circle K or Lab Rat.

    Next weekend is the final weekend of the Hampton Roads launch. Rosie is leading the charge.  The willing and able should join him.

    The M of Emoji completed her final round of chemo this week. She is a warrior princess and has won this battle.  Here’s to a speedy recovery and a lifetime of adventures.

    Please keep Toga and Abacus in your thoughts and prayers.  Both of these fine men experiences the passing of family members this week. The will be challenges in the coming weeks and months for our brothers. However, if there was ever anyone up to the call to lead their families it is these two outstanding men.

    Your call to action is to be the best version of yourself and dominate your Friday.

    Be super.

    Hardywood

  • Pull-Ups Are A Success Habit

    “Nothing happens to anybody which he is not fitted by nature to bear.” Marcus Aurelius

    11 warriors gathered in the early morning fog. They were ready and willing for the call to action.

    The Thang:

    COP:  SSH, Imperial Walker, LBC, Freddie Mercury X 20, Merkin X 15 (30 Merkins)

    Fantastic Four:  Complete four rounds of the following:  Squats, Plank Jacks, Mountain Climbers, Merkins and run up to the carillon and back.  On the first round start with 10 of each exercise.  On the second round complete 20 of each exercise, etc to complete of 40 of each exercise on the fourth round. (100 Merkins)

    Partner Elevens:  Boo-Ya Merkins (BYM) and pull-ups.  Round 1 is 1 BYM and 10 pull-ups.  Round 2 is 2 BYM and 9 pulls-ups, etc till completion of the final round of 10 BYM and 1 pull-up. (55 Merkins)

    Varsity Burpee Ladder – In the amphitheater start at the first row with 1 WWII sit-up.  Go up one row and perform 1 burpee.  Go up one row and do 2 WWII sit-ups.  Go up one row and complete 2 burpees.  Etc. till the top rows of 9 WWII sit-ups and 9 burpees. **Please note the term Varsity is in reference to the successful airborne campaign during World War Two which the allied forces lead by the USA decimated the Nazis in Operation Varsity.**

    Mosey back to the flag. Namerama, numberama, Lab Rat took us out.

    Moleskin:

    Gentlemen, you flipping crushed it. I hope that each and every one of you walk into your office today standing a little taller and a grin on your face. That was awesome work today.  TClaps to Taxi Cab and Wheel Barrow, your effort was absolutely outstanding.

    News:

    Bear Creek 10 miler is this weekend.  Please see TYA and Lab Rat for information.  Good luck to all those who are running.

    The final round of F3 Richmond leading the charge up Mt. Trashmore will be next weekend.  Rosie will be the honorable leader.  If you haven’t been to one of these, what the hell are you waiting for.

    Please keep Toga and his family in your thoughts and prayers.  His father passed away last night and is making his was to the big AO in the sky.  This totally sucks, but if there was ever a man to lead their family, Toga is the one.

    Be super.

    Hardywood

     

  • From Survive To Thrive

    12 brave and fearless warriors arrived for a blustery Saturday morning.  This group of men was ready to take ownership of their effort and of Mt. Trashmore.  We were prepared for battle with just cause and able group of the willing.

    The thang:

    COP – SSH, Imperial Walker, LBC, Freddier Mercury X 20, Merkin X 10

    11s – Partner up.  Each team starts with Boo Yah Merkins and Partner Burpees.  Round one is 10 Boo Yah Merkins and 1 Partner Burpee.  Round two is 9 Boo Yah Merkins and 2 Partner Burpees.  Etc. to 1 Boo Yah Merkin and 10 Partner Burpees.

    Fantastic Four – Four rounds of four consecutive exercises punctuated by a run up to the top of Mt. Trashmore to “TYA Pole” and back down.  On each round add 10 qty to each.  Round 1 is 10 Dips, 10 Merkins, 10 Squats, 10 Leg Lifts then run to top of Mt. Trashmore and back.  Round 2 is 20 Dips, 20 Merkins, 20 Squats, 20 Leg Lifts then run again.  Round 3 is exercises X 30 then run.  Round 4 is exercises X 40 and run.

    Balls To The Wall – Three rounds of the following.  One partner gets in the Ball To The Wall position.  The other partner runs approximately 300 meters then switch positions.  Complete three rounds.

    Mosey back to flag for burpee shuffle and ring of fire.

    Numberama, namerama and Honey Do took us out.

    Moleskin:  YHC was pretty excited for this day, which lead to non-optimal sleep.  After the car was packed with a proportionate amount of coffee and shovel flags, YHC was not able a very necessary wallet.  This lead to a few brief moments of panic and then said wallet appear exactly where YHC had last placed it.  A few minutes after 5pm coffee was being poured in the Ellwoods parking lot and the clown car was loaded.

    Flipper held court for the drive down.  How in the world some one who doesn’t drink coffee can sound that much like Sam Kinison that early in the morning, YHC will never now.  Upon arrival at the AO we were greeted with the sight of shovel flags planted.  We were also greeted with gusty Atlantic winds that shivered me timbers.

    The Hampton Roads crew absolutely crushed it.  This was a full hour beat down.  If we are gonna drive down, we gotta bring our A game.  Mt. Trashmore is no joke and this place is an awesome AO.  Dreamliners super power is Balls To The Wall.  This exercise was done with such precision and closeness of his balls to the wall, there is a chance that in nine months there will be little baby walls with a Mt. Airy accent at Mt. Trashmore.

    The 2nd F was at Panera with most of the Pax able to make it.  Topics included the technical materials procurement division of NASA putting out a male calendar.  Amazingly, this hasn’t been done before.

    The clown car back to the nurturing biosphere of the mothership was a highlight for YHC.  There were many stories on the ripple effect this group of men has had directly and indirectly on the pax.  It is an incredible privilege to be a part of this community for YHC.  There’s a saying that you are the sum of the five people you spend the most time with.  That makes YHC a damn lucky fellow.

    Big thanks to Dreamliner for the consistent effort to build momentum here.  YHC is confident this will be a force in the years to come.

    Keep up the great work gents.

    Be super.

    Hardywood

  • The Boo-Ya Warriors

    “Do not let what you cannot do interfere with what you can do.” – John Wooden

    24 brave warriors greeted the day at 45 Minutes of Mary.  Success was there for the willing and resilient.

    COP – 20 X SSH, Imperial Walker, LBC, Freddie Mercury, X 10 Merkin

    8 Is Enough – Dividing into two groups each member of the respective team was to complete 8 Stuart Scott (or Boo Ya) Merkins with each member of his team.

    Ladder – At each stage complete the following Freddie Mercury, Pube Puffer (or as the prudes call it Split Jacks), Merkins. Start with 5 at the first ladder, 10 the next ladder, etc. to 25.

    Jacobs Ladder – On the soccer field start with 1 WWII sit up at the goal line, run to the center line and complete 1 burpee.  Run to the next goal line and complete 2 WWII sit ups.  Run back to the center and complete 2 burpees.  Etc. to 11 burpees.

    2 rounds of Polar Bears.  One to midfield, recover and back to the start.

    Mosey back to the flag, COT, numberama, namerama, Marv took us out

    Moleskin – TWENTY FOUR MEN! Absolutely outstanding. YHC is pleased with the turn out and honored to be associated with this group of men. We got in a ton of work this morning and it was a beast. Boo-ya merkins are no joke, and YHC thought surely the pax would all be spent.  Only to find Swirly pounding out more merkins.  YHC has it on good info that he is training for the apocolypse or a prize fight. Details to follow.

    YHC may be guilty of overnaming. Unfamiliar with the term Split Jacks, Pube Puffer (which is way funnier) was a created term that is juvenile and technically correct.  It will be relegated to the naming bench until further notice.

    News – Humpday Happy Hour next Wednesday at The Yankee Aggressor’s Southside Chateau in beautiful Bon Air. This is not a time share opportunity. Please see backblast for details.  http://f3nation.com/2016/11/07/hdhh-wednesday-november-16/

    F3 Hampton Roads is in full effect.  Richmond will be leading workouts through the first weekend of December.  The next clown car headed down from Richmond is 11/19.

    Shirts are available in the F3 Mudgear Store.  Do not give any to Bleeder. http://f3.mudgear.com/collections/va-richmond

    The most valuable tools we have in our arsenal are eye contact, a firm hand shake and being the best versions of ourselves. It can seem inconsequential to say a name and nickname while looking at the ground. But inconsequential actions can become habits. There is a feeling of ownership when you have to say who you are while looking another person in the eyes.  If you can own it, you can share it.

    Be super.

    Hardywood

  • Welcome Back Punk

    23 fearless warriors and warrior princesses greeted the dawn of a new day at 45MOM.  In addition to cool autumn air, success was abound.

    The Thang:

    Appetizer:  20 X SSH, Imperial Walker, LBC, Freddie, X 15 Merkin

    Death By Donkey Kicks – Starting with 10 donkey kicks, YHC watch was set to go off every 45 seconds.  With each round more donkey kicks were to be completed in the same amount of time.  Rounds were as follows 10, 11, 12, 13, 14, 15, 16, 18, 20

    Run Away – In a similar fashion to “Love Hill” partner up.  One partner runs to the other end of the field and back to the partner who is completing exercises and making their way to the same end point.  Exercises were broad jump burpees, lunges, polar bears

    Run Away Again – Same as before, switch up partners.

    Bushwacker 11s – Find a new partner for a little tag team 11s.  Starting at one side of the field complete 1 burpee.  The modification is that your partner is elbow planking on the ground and a burpee is completed only when that partner is jumped over.  Then complete 10 Stuart Scott Merkins.  In the merkin position face your partner, chest to ground, on the way back up give your brother a hi five.  Complete and run to the other side.  Start with 2 partner burpees and 9 SS. Complete as AMRAP.

    Moleskin:  YHC was away from the greatness of RVA for one week.  This is the first time in months I have missed more than a few posts in a week.  I will save all the sappiness and just say it’s damn good to be back.

    TClaps to Athena.  She is a warrior princess and absolutely crushed the workout today!

    There was a little 2nd F at Alamo BBQ with Lab Rat, TYA, DK and Wedding Singer.  We are on record for how much we think Two-can has been kicking butt.  When you do the the work, everything falls into place.

    Bushwacker 11s were named post workout in homage to seeing the actual Bushwackers at Reunion Arean in Dallas, TX in 1987.  They were in the matches leading up to the main event between the Ultimate Warrior and Andre The Giant.  According to his recent biography, there is a good chance he drank more than 50 beers before the match.  RIP Andre.

    Word on the street is there is a merkin challenge in November.  Be ready folks, this should be a fun one.  See Lab Rat for details.

    Be super.

    -Hardywood

  • It’s Time Gentlemen – CONVERGENCE 2016

    RVA Convergence 2016

    Much has happened in the last two years with F3 Richmond. F3 has been a game changer for many of Richmond’s finest men and we have much to celebrate. We’ll be doing so this Saturday 10/8/2016 at Dogwood Dell (home of the Dogpile and WDog workouts).

    A convergence is when all of the Richmond region groups get together at a single location for one great workout….and two if you are badass.

    This is the perfect chance to bring new men or those on an F3 sabbatical into the fold.  We’ll have a workout especially for these guys at 7AM.

    Here are the facts; we will have a great turnout and The Convergence is not to be missed.

    Details

    When: Saturday 10/8/2016

    Where: Dogwood Dell Parking Lot

    Time: There will be a 7AM workout for new guys and those working out the cobwebbs from an extended workout hiatus.

    Bonus Workout 6AM: F3 regulars and those ready for an FNG baptism by copious amounts of sweat will have a 6AM workout as well.

    **If you are awesome and love America you will dominate both workouts.**

    Be Super.

    -Hardywood

  • This Is A Volume Play

    16 men absolutely dominated WDog on the cool autumn morning.

    The thang:

    COP:  20 X SSH, Imperial Walker, LBC, Freddie Mercury, X10 Merkin

    Power Of 10:  Start with 10 pull ups and 10 WWII sit ups for round number 1.  On round two complete 9 of each exercise.  Do this to completion.

    Ultra Dora:  Teams of two complete 50 burpees, 100 merkins, 200 (two count) American Hammer, 300 SSH.

    Mosey back to flag.  Numberama, namerama, Lab Rat lead us out.

    The fall winds made this a good day to go big.  EF Hutton was on a mission and obliterated the pax this morning at the Power of 10.

    Welcome Lola.  You did a fantastic job for your first workout and we hope to see you at many more.

    News:  The Convergence is on like Donkey Kong for this Saturday.  Word is that some punk FNG named Matthew is threatening to show up.  He is a punk with no clear path in his life.  This is a two part workout with a 6AM and 7AM start.  The 7 AM will great a great one for our brothers who have taken an extended hiatus or FNG.  If you are a frequent reader of the backblast, you should double up.

    Bel Monte 50K – Put is on your calendar gents.  March 11, 2017.  There are 25K and 50K options.  Lockjaw has already begun to taper.

    Saab is my sinsei.

    Hardywood