F3RVA will have a Memorial Day convergence Monday 5/29 at Belle Isle again this year. 6:30 start time, for you to bring a FNG.
If you are in town do not miss this one.
Author: Honey Do
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You were in the Army? Get him a heavier Kettlebell
Eight strong came out to Circus Maximus before the rains came. 53 degrees and cloudy, perfect weather to toss around some kettlebells.
Cop – SSH, Merkins, DQs, LBCs, Helicopters, Mtn Climbers
5 Sets of 10-20-30. 10 Halos, 20 Overhead Presses, 30 KB Swings. Run half a lap between sets.
Lunge across parking lot, up hill, 5 Burpees, then Lunge back down.
Head to Grass – 2 min of Boat-Canoe. 3 sets of 10 Merkin rows & 20 Mtn Climbers. American Hammers, with & without Kettlebell. 3 sets of 5 Curls. 3 sets of 10 Lawnmowers. Finish with more Boat-Canoe.
Earthworm took us out.
NMS – Gomer Pyle came out for his 2nd Honeydo Q this week. He enjoyed the first one so much he came to CM without a Kettlebell. Luckily White Deer had one to spare.
Mumblechatter focused on Jville and his Teapot form but with him not in attendance White Deer soon turned to his Mumblechatter muse Atilla.
The PAX took on the Lunge across the lot for the 2nd time YHC has tried it. Time will tell if they will be met with the same posterior pain as the first time last year.
The PAX discovered that Gomer was in the Army so White Deer insisted on upgrading his loaner kettlebell from his 20 lb one. He even got to test out the Chum Bucket 35 lb.
Speaking of Chum Bucket, he was in the lead the whole beatdown. YHC should have asked Gomer if that 35 lb KB is legit.
Hoops posted again, while Gumbo missed, adding further fuel they are the same person. Good to see Earthworm back out- YHC reminded him that Heartbreak Ridge is awaiting his post there.
A lot of these exercises were specifically targeted to help the PAX with their tennis game. Even with rain tonight Tennis Thursdays are coming to a court near you.
Silent Assassin signing off.
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Don’t box up your longsleeves just yet
An energetic eleven encamped upon Quioccasin MS for week 3 of Heartbreak Ridge. 44 degrees at the start required the PAX to keep it moving.
Mosey to Pemberton ES for COP – SSH, Don Qs, Arm Circles, Flutterkicks, Merkins, Helicopters.
Partner Up for Wheelbarrow up the steps- Merkin at each step up to the top, repeato. Mosey to side of QMS – Totem Pole Indian Run.
Bear Crawl up newly named Honeysuckle Hill. 5 Burpees at top, back down then 3 Burpees at bottom. Repeato. Head to basketball court. Split pax and do 10 WWII situps at each goal. Next round do 5 TuckJumps.
Mosey to track to the Jerkins Gym. 4 sets of 6 Jerkins. Back to main lot- Burpees across parking lot. 1 for each spot. 19 in total.
Wall sit then back to flag for Mary and RoF. Atilla took us out.
NMS – Colder weather had all the PAX in long sleeves except for Loose Goose. Fearing for his safety YHC was determined to keep the pax moving. Can’t have Loose Goose catch a cold with an expectant M at home. The goal was also to explore more of the fine new AO.
Toga posted in spite of his cracked rib, an injury from a dive he took during a beer pong game. And no that is not an embellishment from YHC, be sure to ask to see his impalement scar.
Good to have Kru back for week 2, he is a fast learner as he came with gloves. Angus mentioned he lives 2 minutes away from HR. Both put in solid work. Sabotage rolled in again in his minivan, saying that classifies as a Brooklyn Beamer. YHC wonders if his glasses are even needed or just for style, it will take some time to beat the hipster out of him in the gloom. We’ll know when we ask him to grab a beer and he doesn’t say “how about The Veil.”
Flipper smoked us up Honeysuckle Hill. YHC needs to up his bear crawl game. Or maybe those Hokas are specifically designed for bear crawl.
We have barely scratched the surface of this AO. YHC was drooling over the wall next to the basketball courts as it is made for Donkey Kicks. Alas we needed to be sure to get the PAX down to the Jerkin Gym.
Loose Goose says he is set to Q next week however we need a backup Q just in case his M ( and baby) have different plans for him.
Tennis Thursday is a FREE event at KRA. As of now YHC will be playing wallball and drinking by myself.
Silent Assassin signing off!
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Tennis Thursdays
The Inaugural F3RVA Thursday Tennis series kicks off at Kanawha Rec Assoc this Thursday evening. All PAX are welcome, please RSVP in comments as Honeydo will provide refreshments but BYOR.
Time 7:00 – 9:00 PM
Address 8100 Holmes Avenue, Richmond,VA 23229
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Are you the Gatekeeper?
A strong seven showed to Punisher on a morning for a true 70 and sunny day. With the Shovelflag planted we got after it:
COP – SSH, Freddy Mercurys, Alabama Prom Dates, DQS, Arm Circles.
Mosey to Basketball court for 1-2-3-4. Four corners- Squats, Merkins, WWII situps, Monkey Humpers. Start at 10, increase by 10 up to 40.
Borrow the 2 tractor tires- each man flips tire 5 times while pax does Jump Squats. Repeato.
Mosey to St. Francis Arboretum (SFA) for touch a tree. Bear Crawl to tree, 10 Merkins & LBCs. 2 rounds, then increase to 15 and add 5 burpees. Last round increase to 20 and 10 burpees. Mosey back to school for some Mary and ROF.
NMS – YHC wanted to remember his grandfather on what would have been his 100th birthday this morning. Hence the 19, 17 in the COP. The 1-2-3-4 added up to 100 of each exercise. YHC is the 2nd, named after his grandfather and he set a high bar for me.
On to the fun stuff, welcome to FNG Keymaster, aka Vinz Clotho, Keymaster of Gozer. Nice work this morning! Great to have Goldberg back, hope your back cooperated this morning.
Mumblechatter chatter before the beatdown focused on Splinter’s perfectly groomed hair. No need to primp your coif before a Honeydo beatdown, as it may end up tussled at the end.
Fudd set the pace this morning, followed instructions, and was downright jovial. The 2 tractor tires were a bonus, YHC couldn’t pass up the chance to play with them.
The newly dubbed Saint Francis Arboretum was a blast with the mixture holly leaves and needles to roll around on. WWII situp count this morning was 120.
Announcements – May challenge is up WWII Situps.
Silent Assassin signing off.
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Snake on the stairs
Twelve strong took on WDog, along with other animals, on a rainy morning.
COP- SSH, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Bay City Scissors
Front of Carillon for – Assault on the Carillon. 20 minutes of- Run up steps, 20 of an exercise each corner, 5 Burpees each time back at the star. Exercises were Derkins, Donkey Kicks, Jumpsquats, and Freddy Mercurys.
Mosey down hill to bottom of Rugby Rd.- Alternate up road between Lunges and Bear crawl. Mosey to Carillon field – American Hammers, Heels2 Heaven, & Ring of Fire. Mosey back to the Flag. BT took us out.
NMS – YHC wanted to break out the Assault on the Carillon again to see how it went a 2nd time, also after 5 Qs in the last week it made for an easier Q. All the PAX put in a strong effort but the star was the snake we found on the steps half way up. It was maybe Rosie who spotted it and warned the pax. Most just got on with it and stayed on the other side of the steps. Bleeder went the extra mile and grabbed a stick to relocate the snake. Expect to see Woodfin Pest Removal billboards up in the near future, YHC imagines Swirly holding a shovel looking menacing. Speaking of Swirly YHC was amazed the snake was not found in Corporate’s Sweep of the AO before the beatdown.
During the COP Saab and TYA broke off into their own little circle to discuss 50 year old stuff YHC guesses. There was another group, non ST’ers, that ran past during the middle of our 20 min at the Carillon. Most of the tomatoes were wearing lights on their shoes ala Offshore. Looks like he is a trend setter, expect to see Under Armour incorporating Duct Tape in their new line this fall…
Welcome to FNG Septic. Partly named for his career, but also in part of his involvement in the underground industrial music scene hotbed that is Bon Air. Good to have BT back at WDog this morning, he drove to the AO. 6 miles round trip, gas used – 14 Gallons. Also Clavin continues to post and get stronger each time out.
Announcements – HDHH today. PAX be prepared to try out Hardywood’s new exercises: Carolina Dry Humpers.
Silent Assassin signing off for a few days, out.
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Big boys can jump too
A Fiesty fourteen posted to a perfect 60 degree morning with the misty fields of NoToll calling for us to play. And play we did:
COP – SSH, Merkins, Helicopters, Hillbillies, LBCs
Mosey to benches, partner up- Bench kicks and run across field. 3 times. Line up for 1 round of Human Centipede.
Mosey to covered benches – Derkins, polar bear out 5 then WWII situps. Start at 10 reps then increase by 5 up to 30. Mosey to front of NoToll, past cars. Totem pole smoker run- 5 Leg Tosses.
Head to benches for Dips & Box Jumps. 10, 15, & 20. Pax then were offered attempt at Box Jump on top of table. Many tried and all were successful.
Mosey to Basketball court for Mary – American Hammers, Freddy Mercurys,AL Prom Dates. DK took us out.
NMS- Another day another 14 PAX for YHC’S Q. No theme today, just lots of movement. Hardywood was LIFO into the COP as is his semi-usual.
The Human Centipede was sloppy, PAX need to do this more. YHC believes with Fudd out of RVA during the week Honeymoon takes the mantle of Pax member who needs most help with Q instructions. Since he doesn’t know what Polar Bears are there needs to be much more of those SOJ as repetition is the best method to learn.
All PAX were happy for a Derkins ladder up to 30 according to YHC’s memory.
The box jumps up on the table at the end were fun. Flashdance, Carmen San Diego, and Viral all took it on to the worry of some Pax. Viral jumped up, touched the roof, and did a back flip off the table. YHC likes taking these higher Box Jumps on to work on explosiveness and the mental part of it as well.
Strong work by all the PAX today. With the warmer weather the sweat level in the gloom is ramping up.
Announcements – HDHH Preblast is up. Be sure to park at James Center to make Mr Roper happy.
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Today BT stands for Bunny-like Tremendous Hops
Fourteen faithful found their way to Punisher on a 60 degree clear morning after Easter. Here is what we did:
COP- SSH, Merkins, Flutterkicks, Arm Circles, Hillbillies.
Mosey to back of school up Hermitage for Burpee Road- 2 burpees per lamppost all the way to Laburnum. Mosey to other side of school to drop off circle. 3 Rounds of 10-20-30. Exercises were Merkins, Jump Squars, and ?. Between poles we Bear Crawled, Lunged, and Crab Walked.
Mosey to Balls 2 wall for Triple Check with it’s namesake exercise, Situps, and Run. Head to the bench for 30 Dips, then a Box Jump challenge to get to top of table.
Mosey to school front for some Mary and ROF. Bleeder took us out.
NMS- Awesome to see 14 out for Punisher. Guess many PAX had same idea as YHC to sweat out the Easter chocolate this morning.
Great to see Best Shot back in the Gloom. Also Manilla Gorilla opted to walk to the AO and Patty Mayo posted again to make us all feel old.
On the 10-20-30 some PAX focused on form by going to their knees. Guess it is truly you against you… lots of discussion on the distance between the posts in that section. When you bear crawl a good 80 yards you tend to notic that kind of stuff.
During the Triple Check Ronnie offered some legal counsel about running across traffic. Not sure if he would be representingnthe driver or the PAX…
On the Box Jumps up to the table top many PAX took the challenge. Pucker and Ronnie gave it a go then BT hopped up to the plate and knocked out 4 perfect Box Jumps in a row.
Taxes are due tomorrow…
Announcements – HDHH see Pre-blast today from Flashdance.
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Filing F3RVA’s taxes the hard way
Twenty-two took to taxing their bodies on a gorgeous tax day morning at Dogpile. 2016 was a good year for F3RVA so the PAX had a lot of work to do to settle up with the tax man. We had 1 FNG and 1 visitor from Hickory NC.
COP – 1040 filing – 10 Merkins, 40 SSH, 10 DQs, 40 LBCs.
Mosey to Amphitheater for Federal tax filing. Escalator up through each of the marginal tax rates of 10%, 15%, 25%, 28%, 33%, 35%, and 39.5%.
10 Burpees, 15 Derkins, 25 WWII Situps, 28 Jump Squats, 33 Dips, 35 Mtn Climbers, 40 Box Jumps. Going through each tax rate required passing through the previous brackets so in total PAX did 70 Burpees, 90 Derkins, 125 WWII Situps, 112 Jump Squats, 99 Dips, 70 Mtn Climbers and 40 Box Jumps.
Mosey to Rusty Cage for State Tax filing. PAX paid state income taxes in VA, SC, NC, and GA. 3 sets of 6 Pull-ups and Jerkins, 1 set of 7 of Pull-up and Jerkins.
Mosey to Carillon for Capital Gains taxes – ST and LT gains of 15% and 20%. 20 Donkey Kicks and 15 American Hammers. 2 sets. Mosey to Carillon field, surprise PAX is subject AMT tax for 2016. Run field and do 28 of Alabama Prom Dates 1 lap, then another lap with 28 Merkins.
Mosey back to the Flag, COT and YHC took us out.
NMS – Some of the PAX immediately caught on to the Tax day theme during the 10-40 in the COP. Bleeder may have been the first to point it out. The tax rate escalator in the Amphitheater took a while to complete as it was a lot of reps of each. The 40 Box Jumps at the end were a lot. It was during these rounds YHC observed Patty Mayo crushing the RVA pax. With his greying beard YHC was impressed, until at the end we heard he was a 32 yr old gym teacher, hate! #beardedmillenial
The PAX can blame Saab, Lab, Rat, Offshore, & YHC for the state taxes owed from out of state. Everyone knocked out the pull ups and Jerkins well giving us time to pay our Capital Gains. The pax had both Long Term and Short term gains due so 15 and 20 were required. Lastly based on YHC’s math F3RVA is subject to AMT for 2016, we’ll leave it up to EF Hutton to confirm.
Not much running today and plenty of upper body work so why not end with 28 Merkins on the field. On the run back Spit dared to challenge Oyster in a finishing sprint, never a good idea.
Plenty of laughter at ET’s today where we learned many PAX would prefer kids movie without an overarching social theme. Some accused YHC of having a political agenda with the pain doled out this am. We then had some more discussion on a more politically incorrect tax themed beatdow, ala Ron Swanson. In discussing the Libertarian modern classic movie that is the Lego Movie we learned that in his own house Viral IS Lord Business. Do NOT mess with his Legos!
Flipper needs to borrow a road bike for a sprint Tri soon so he can crush overequipped Fat Tri Guy. You’ll crush him now, whoever he is- YHC thinks there may be more than one of those guys out there.
Great work by FNG Hagman this morning, hope to see you out again soon. Good to see Clavin out and getting stronger each post, keep it up brother!
Announcements – Be sure to check Monday for a forthcoming pre-blast from Flashdance for HDHH next week. Wilson has golf, then either Ash Creek 5k or F3Cville launch the next day. Also a coming Corn Hole tournament in June I believe, see Phonics for details.
Pleasure to lead this am gentlemen.
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Which way to the Football stadium?
A nifty nine negated the fartsack on a beautiful Good Friday morning for the second iteration of the newly minted Twin Team. Mr Roper emerged from his self imposed winter Hibernation with an FNG in tow as we got to it:
COP – SSH, Merkins, Flutterkicks, Don Qs, Plank 1m
THE THANG
Mosey to parking lot. Run 4 corners – Sideways & backwards, repeato.
Mosey to front of JRHS, grab a pole- Donkey Kicks & PLTs with bear crawl in between. Start at 10 of each, go up by 10 up to 40. Plank 1 min.
Mosey up to Tennis courts for Triple check (shoulders shredder style) Wheelbarrow from baseline to net, partner does 15 shoulder presses. Other partner does Merkins until partners back. Plank 1 min
Indian Run back to Flag, 5 Burpees along the way, for some Mary – APDs, Heels2Heaven, Monkey Humpers. Finish with ROF. Gumbo took us out.
NMS: Great to see 9 strong at Twin Team this morning. YHC was pleased to see Spit arrive early after making the drive from DaVille. He said the 35 drive was worth it to make sure he got a good beatdown instead of 45 min of Duck Duck bear at The Creek. McRib, true to form, pulled in at 5:30 on the dot.
Mumblechatter this AM revolved around the Bridge of Hate from Fudd’s 45Mom yesterday and the onset of PTSD of those who were there to experience it. Trying to explain it to the PAX who were not there proved to be difficult. The BoH, just like El Guapo, has become infamous after only one day. Only time will tell when it may appear again.
YHC had plans of making it to the football stadium this morning but then remembered the pillars and wall from last time at the AO. Honeymoon remarked the 1 yard of Bear Crawl between the PLTs and Donkey kicks was still too much.
On the mosey to the tennis courts we learned that McRib is not much of a rapper, stick to guitar and grunge songs. Once at the courts Honeymoon put a strong EH on a guy at the school. Gotta love the flying mid-beatdown EH. The Tennis court Triple check proved to be a hit for the pax based on mumblechatter.
Strong work by FNG Pee Wee this morning, as well as Mr Roper. Rosie, Gumbo, Mr Roper, and YHC grabbed coffee at Starbucks afterwards as we had no kids to get on the bus. There YHC questioned his Dogpile Q idea tomorrow when brought up to the others there, especially considering all 3 will not be there. On the way home YHC got to listen to F3RVA’s own Marv on the morning radio show on 910.
It is great to have a SOJ Friday beatdown now and Twin Team is a great AO. Pleasure to lead on this Good Friday morning.
Announcements – 2.0 Friendly Gridiron tomorrow am at 7:00. RSVP to Jville or on comments here if haven’t already. YHC did the Christmas one at Gridiron and can guarantee your 2.0s will love it. F3 Cville – need emails of Sad Clowns there. AshCreek 5k on 5/20.