Author: Isaiah Grant

  • Four Corners…of DEATH!

    6 HIM decided there was no better way to spend their evening after a long day of work than a workout at The Crossing. Here’s what went down!

    Mosey around the parking lot then circle up for Warmarama which included:

    Helicopters, Cherry pickers, Ukrainian soldiers, Imperial walkers, Tempo Merkins, WWII’s, all in cadence.

    COP 1

    4 corners…of Death

    7 Rounds of exercises, doing the same exercise each round with descending repetitions.

    Merkins: 40, 30, 20, 10

    Squats: 30, 20, 10, 5

    Flutter Kicks: 60, 50, 40, 30

    HRM’s: 20, 15, 10, 5

    Monkey Humpers: 40, 30, 20, 10

    LBC’s: 50, 40, 30, 10

    Burpees: 8, 6, 4, 2

    COP 2: Triple Check

    Bicep curls, shoulder press (each with bricks) while the timer does 20 WWII’s

    Mosey back to the flag to finish off with 50 flutter kicks in cadence.

    Names/Numbers/YHC took us out

    Chaplain once told me if you add, “Of Death” to a workout, it makes it sound extra brutal but the workout was no match for the Pax. Everyone killed it. Glad to see Blues Clues back out for his second week in a row. Keep posting brother! YHC hit 500 post last week. Just wanna say thanks to all the Pax for the motivation and the support over the last 3 1/2 years.

    Thanks for letting me lead,

    House Party

  • Joining Forces

    YHC and Big Rig opted in for some Morning Wood. Big Rig ran while YHC rucked. 6:30 hit and we decided to walk together until time for the Mudslide beatdown.

    House Party

  • Beautiful Day for a Beatdown

    6 HIM came out to see what House Party had in store. Here’s what went down.

    Mosey around the parking lot to get the blood flowing then Warmarama:

    Overhead claps

    Imperial walkers

    Helicopters

    Merkins

    WWII’s

    COP 1: 11’s

    Burpees and WWII’s

    Mosey to the Church wall for some leg work

    COP 2: Hoedowns’ and monkey humpers

    With YHC legs feeling like wet noodles, mosey to the far parking lot for a Dora

    COP 3: Dora with 100 merkins, 200 flutter kicks, 300 SSH’s

    Mosey back to the flag for some Mary til time.

    Names/Numbers/YHC took us out.

    Such a beautiful evening for a workout. WELCOME JOHNNY 5 our FNG. He plays indoor soccer with some of the PAX. He is a software developer (thus the name. Short Circuit was also thrown around). He got there just in time to save the day and make even numbers for the Dora.

    Thanks for letting me lead fellas,

    House Party

  • Two’s company, Three’s just right!

    3 rucking maniacs decided to rise with the sun and trek around Rockwood Park. The humidity was no match as we started on the paved trails and ventured down toward the pond and along the flowing creek. Conversation was great as always as we managed ~ 3 miles.

    House Party

  • A little rain wouldn’t be so bad after all.

    6 HIM came out and braved the heat, the humidity, and a potential thunderstorm for a House Party Q. Here’s what went down.

    Mosey to the far end of the parking lot for Warmarama which included SSH’s, Helicopters, Arm circles, Dead man hang, Tempo merkins, and WWII’s.

    The Thang:

    With little to no running on the menu, YHC decided plenty of reps was the way to go. Each Pax did a Dora split into 4 rounds of each exercise, with the Pax taking a short run around the parking lot after each round. The goal was a total of 1,100 reps which included:

    20 burpees

    40 Carolina Dry Docks

    60 Scruchy Frogs

    80 Merkins

    100 LBC’s

    120 Monkey Humpers

    140 Flutter Kicks

    160 Oblique LBC’s

    180 APD’s

    200 Mt. Climbers

    The Pax was able to make it all the way through 3 rounds of oblique LBC’s before we mosey’d back to the flag to finish off with 5 burpees OYO.

    Numbers/Names/YHC took us out.

    Great work by all the Pax this evening. Welcome Old Bay who is the roommate of Magnum P.I. He’s a big Baltimore Orioles fan thus the name Old Bay. He had a great attitude and really hung in there. Although we didn’t get any rain during the working, with all the heat, humidity, and reps, the Pax would have welcomed at least a little.

    Thanks for letting me lead,

    House Party

  • No Running Allowed!

    4 HIM took the challenge of posting for a House Party Q with little to no running involved. 70 and sunny conditions as usual. Here’s what went down.

    Slow mosey around the parking lot and circle up for warmarama which consisted of arm circles, helicopters, dead man hang, merkins and WWII’s.

    COP 1 – 4 corners, prostitute style but instead of repeating the exercise on the way back, we did 3 burpees. Exercieses were 10 hand release merkins, 20 flutter kicks, 30 monkey humpers, and 40 SSH’s.

    COP 2 – Quadruple check with bicep curls, shoulder press, bent over rows. “Runner” does 100 toe taps.

    COP 3 – Various exercises with little to no break in between sets to keep that heart rate up. Exercises included Opus, Hoe Downs, Toe Taps, WWII’s and merkins

    BTTF with less than a minute to spare – 5 burpees to close out

    Names, Numbers, YHC took us out.

    Wasn’t exactly sure what to do since running wasn’t going to be an option for YHC but it turned out to be challenging. Great work by all the Pax! Thanks for letting me lead fellas!

    House Party

  • 4 corners and some weights

    4 Crossing regulars plus a 2.0 came out to see what House Party had in store. Here’s what went down

    Mosey to the lower parking lot for Warmarama

    SSH, Arm Circles, Helicopters, Apple Pickers, Ukrainian Soldiers, Merkins, WWII’s

    COP 1

    4 corners, prostitute style, at the same parking lot – although I’m not a fan of doing this version on church grounds.

    10 hand release merkins, 20 2count flutter kicks, 30 SSH’s, and 40 monkey humpers. 3 Burpees each time we get back to the starting point.

    COP 2

    They wanted Abs, YHC gave it to them!

    Regular 4 corners with 50 WWII’s, 50 Leg raises, 50 2count American hammers, and 50 2count Mt. climbers.

    COP 3

    YHC pops the trunk to grab a few random weights.

    a 45lb plate, a couple 15lb weights YHC rucks with, plus a deceptive kettlebell which may be anywhere from 20lbs – 75lbs, depending on if your actually lifting it, or just looking at it.

    Pax did squats or modified exercises while 1 Pax ran the parking loop.

    Names, Numbers, YHC took us out.

    Halfway through the 1st 4 corners Meatball and Dribble show up and show out. Dribble crushed it while wearing slides! Guess it wasn’t hard enough for him. Great work by all today! The Crossing is a great AO with a great group. If you haven’t come out YHC encourages you to give it a try.

    Prayers for DTH, The M, and the entire family for comfort dealing with a family member with cancer and the fact they have to be away during this time. Prayers for safe travels and peaceful and productive time away.

    Thanks for letting me lead Fellas,

    House Party

  • Its not that cold

    5 HIM made the decision to embrace the coldest temperatures of the year for an SOJ takeover. House Party was the next man up. Here’s what went down!

    Mosey to the blacktop for warmarama and disclosure. Exercises included SSH’s, Helicopters, Ukranian soldiers, Opus, WWII’s.

    Move a couple feet to the baseline of the BBall courts for suicides.

    Regular Suicides

    Lunge Walk Suicides’

    Bear crawl Suicides’

    Then 1 burpee

    1 burpee, 2 WWII’s,

    1 burpee 2 WWII’s ,3 hand release merkins,

    1 burpee, 2 WWII’s, 3 hand release merkins, 4 squats,

    1 burpee, 2 WWII’s, 3 hand release merkins, 4 squats, 5 SSH

    Mosey to the soccer field for 4 corners

    25 hand release merkins, 50 WWII’s, 75 SSH’s, 100 monkey humpers

    Mosey to the pavilion for a 5 man triple check

    Runner runs to picnic table, exercises are step ups, dips, flutter kicks, merkins

    Finish up with about a min of LBC’s

    Names, Numbers, YHC took us out.

    It was a great morning and I was glad to post with guys I don’t normally get to post with. It was cold but we managed to stay warm.

    Prayers for all F3 brothers experiencing illness and those doing missionary work.

    Thanks for letting me lead today Fellas,

    House Party

  • Tour of Twin Team

    5 HIM braved the frigid temps for a House Party Q. Here’s what went down.

    Mosey to the bottom of Twin Team for the disclaimer and a few exercises to get us warm.

    SSH’s, Helicopters, Ukrainian soldiers, Copperhead Squats, Deadman Hang, and Cherry pickers

    Mosey to the top of Twin Team to finish up the Warmarama, which consisted of Merkins, Flutter Kicks, and a few stretches to get us loose.

    Mosey back down Twin Team, though the trail, and make a right toward JRHS. The road in front of JRHS is lined with no parking signs every 10 or 15 yards so YHC thought we would do a new F3RVA favorite, 1,2,3 at each sign. 1 burpee, 2 WWII’s, and 3 Merkins.

    After about 8 or 10 signs, YHC noticed an extra large parking lot which looked great for a 4 corners.

    Exercises were 10 Hand Release Merkins, 20 Jump Squats, 30 WWII’s, and 40 SSH’s.

    After we finished the 4 corners we jumped back into doing the 1,2,3’s until we reached the road leading back to Bettie Weaver.

    After a Mosey back to the school we stopped for various exercies on the benches. Each exercise was timed for 1 minute.

    Exercises were Step Ups, Dips, Merkins, and Heels to Heaven.

    Mosey back to the flag with a little over a minute to spare for some LBC’s and Merkins to finish us off.

    Numbers, Names, YHC took us out

    Nice work today Fellas! We covered a lot of ground and put in a lot of reps. Shout out to Senor Frog for introducing YHC to 1,2,3. It was mentioned that this may not have been a Lounge approved workout but we made it through.

    Prayers for DK’s neighbor who experienced a loss in the family.

    Thanks for letting me lead today

    House Party

  • I don’t think we were expecting that!

    5 weekend warriors decided that even the Richmond Marathon couldn’t keep them away from a beatdown at Rock N Roll. Unfortunately, none of us that showed up had signed up to Q. With no plan, YHC figured I’d kick things in motion. According to the man in the jean jacket that followed us around for the entire workout, here’s what went down.

    Mosey to the basketball court for warmarama which consisted of SSH’s, Helicopters, Don Q’s, Imperial squat walkers, Ukrainian Soldiers, Merkins, and WWII’s

    Next, line up on the baseline for 6 rounds of suicides

    Round 1 – normal suicides

    Round 2 – 1 burpee at each line

    Round 3 – 1 burpee and 2 squats at each line

    Round 4 – 1 burpee, 2 squats, and 3 merkins at each line

    Round 5 – 1 burpee, 2 squats, 3 merkins, 4 WWII’s at each line

    Round 6 – 1 burpee, 2 squats, 3 merkins, 4 WWII’s, 5 SSH’s at each line.

    Next up….Broadway, who took us on the Tour de Rockwood Park.

    We mosey’d around the park, from the basketball courts to the trails, stopping to do different exercises. We really got a full body workout. The leg kicks really hit the hamstrings, we did plenty of flutter kicks, and got in alot of dips, pullups, and incline merkins.

    We finished off with a Ring of Fire. Everyone led their exercise in cadence.

    Names, Numbers, Broadway took us out.

    It was great morning. Although there was no Q on the sheet, today showed F3RVA has plenty of leaders who are willing to step up and lead. I don’t think we were expecting that brutal of a beatdown, but it sure was a good one.

    House Party