Author: NTB

  • Frosty the Forge-man

    Eight popsicles gathered at the Forge for a snowy beatdown. With temps in the low teens, constant movement was top of mind for YHC and here’s what we did:

    Mosey to the flag pole for warmarama to include slow squats, side straddle hops, jazzercise (with toe tap), Fudd’s wife, Wilson’s wife, merkins, etc.

    COP #1 – Lindsay

    • Mosey to the stairs by the football ticket booth for 30 hoedowns then 10 dips, traversing the stairs between each set.
    • Adjust the rep count by 5 each round until you perform 10 hoedowns and 30 dips.

    COP #2 – Hillside Dora

    • Mosey around the school to the amphitheater for an incline Dora.
    • 100 WWIIs, 200 Flutter Kicks, 300 LBCs. Timer runs to the large amphitheater steps and back to the hill.

    COP #3 – Meet In The Middle

    • Find new partners and run opposite directions of the amphitheater loop where PAX 1 box jumps the large steps while PAX 2 runs the stairs. Each time the partners meet, drop for groiners before continuing the loop.
    • Started with 20 groiners and decreased by 1 each meeting until we got to 10 reps. Some of the partners would swap directions every-other time they met on the loop.

    Mosey back to the flag, stopping just short for a quick 10 count cocaine bear crawl (1 merkin at each white parking stripe) before time was called.

    Numbers/Names/Announcements

    • Frozen Triangle 2/8
    • Sign-up for Breaking Bread (TClaps to Last Call for the endorsement)
    • Continuing to pray for L Woods’ friend who is struggling with medications.
    • YHC took us out.

  • I Feel Like a Turtle

    A half-dozen HIMs trekked 3 miles through the icy Bon Air streets this morning as YHC had the pleasure of leading another Ruckhenge expedition. At 0500 we headed southbound on McRae and looped around the back of Bon Air elementary on the new(ish) paved trail before making our way over to the Bon Air Baptist parking lot. Once in the parking lot we snaked our way through each parking row, stopping at each end for ascending reps of weighted get-ups. After 8 rounds of get-ups we felt like 36 reps of acting like turtles and recovering from our backs to our feet we headed for home and the warmth of Einstein bagel for coffeerama and QSource discussion on Contentment (3.11) and Courage (3.12).

  • Frostbite Fanatics

    Six men dressed in all black, and one in light grey, trekked their weighted packs through the frozen tundra of Bon Air for another edition of Ruckhenge. The 20-degree air put an extra pep in our step and we covered 3.5miles before shuffling into Einstein’s bagels for coffeerama and QSource discussion with Rodeo Clown joining while on IR.

    Great conversations around the topics of Trust (3.3) and Vision (3.4) but nothing was recorded for posterity.

  • Penalty Burpees on Thanksgiving

    YHC was downrange with 21 Carpex HIM’s for a soggy Thanksgiving convergence. BB from Tea Party below:

    Not much to say, just a perfectly executed Thanksgiving Convergence by the amazing co-Qs.  Coco Crisp led our warmup, which quickly devolved into Angry Coco handing out 20 penalty burpees. On average, the PAX completed about 4 each.  
    Thang 1: Partner 7s around the Arts Center. Started to drizzle near the end.  

    Thang 1.5: Quick partner bear crawl exercise, where the smart PAX used the sidewalk rather than the pavement.  

    Thang 2: Very creative Paula Abduls starting at the Arts Center back to the police deck. 2 light poles forward, 1 back.  The weather became more clement. Many PAX severely strained the definition of “Mary.” Burt Reynolds’ heart rate nearly hit 70 at one point.  After the first flash of lightning, we ended Thang 2 early and returned to the parking deck for Mary. Boat canoes were a crowd favorite.  Coco ended with a great message on being thankful and thinking of others.  

    Announcements: Flag football game this morning! Christmas parade (sign up!) on 12/14. Christmas party on 12/19.  

    Prayers: NTB (F3 RVA)’s grandmother, Bartman’s SIL, travel, unspoken.  MIAGD and Happy Thanksgiving!

  • Bon Air Bridge Inspectors

    Eight beasts with burdens joined up for a 3mile ruck around Bon Air in the latest edition of Ruckhenge! At 0500 we set off across Huguenot and onto McRae Rd. Along the way we discovered a newly constructed bridge and paved trail around Bon Air Elementary, which looped us back to McRae. Rather than repeat that loop we continued on to Casa de Snuff to see if he wanted us to join us for the return leg. No signs of life were observed so we trekked back to Stony Point Shopping Center for a few minutes of Broga and COT. Coffeerama was excellent as well as we discussed Q1.6 and Q1.7 of the QSource!

  • Cindy Suckfest

    Fifteen F3RVA regulars gathered in the NoToll parking lot for a long-overdue NTB beatdown. One potential FNG cruised through the park during COP #1 and would have stayed had Orange Crush not scared him away. This is what he observed from a safe distance:

    Warmarama

    • Circle up on the basketball court. OC crushed (pun intended) the F3 mission statement and we proceeded with various IC warm-up exercises.

    COP #1 – Suicide Bear

    • Line up along the baseline for bear crawl suicides with a Bernie back to the starting line.
    • At the far baseline we started with 12 merkins and then decreased the merkin count each time a line was reached.
    • Working 12 merkins down to 1 equaled three bear crawl suicides in total.
    • The wet conditions definitely increased the bear crawl difficulty and much was said about how long we spent on the court.

    COP #2 – Heavy Cindy the Prostitute

    • Mosey down to the dumpster enclosure to pick up cindy’s for the following four corners, prostitute style:
      • Corner 1: 10 curls for the gurls
      • Corner 2: 10 cindy squats
      • Corner 3: 10 cindy rows
      • Corner 4: 10 cindy ground-to-overhead
    • To quote RVA’s new Nantaan, this really sucked! Carrying a cindy the whole time and then moving it a different way at each corner kept us under load for the full duration.
    • Two styles of cindy were available, heavy and heavier. By the end we were struggling. Respect also to the guys nursing injuries who wisely modified as needed to ensure a solid four corners beatdown.
    • Mosey back to the flag, stopping briefly to pay the toll with 10 dips and 10 single count step-ups.

    COT

    • Numbers, names, announcements, and prayer requests. YHC took us out!
      • Sober October starts today! Join the 15+ HIMs electing to abstain from a vice this month. See Slack for the dedicated channel.
      • Prayers for Orange Crush’s coworker who is screening for potential cancer ten years after beating it the first time.
      • Prayers for the NTB’s who are four-weeks out from welcoming another baby girl into the family.
      • Praise for Lone Wolf’s dad’s knee surgery!
        • After spending his adult life working as a mason to earn a living to put his three kids through college, his knee was overdue for a replacement. Yesterday his own son, Lone Wolf’s brother, performed the surgery on his dad. How fitting that we also put in a little block work today.

  • Flex Friday

    A magnificent seven assembled in the Bettie Weaver Elementary parking lot to round up some rogue kettlebells and cindy’s. The fine townsfolk witnessed the following:

    COP 1 – KB Complex

    • “X” = reps correspond to the round
    • 7 rounds: “x” clean + 1 push press + 1 squat
    • 7 rounds: 1 clean + “x” push press + 1 squat
    • 7 rounds: 1 clean + 1 push press + “x” squat
    • Slowzeyed around the parking lot after each 7th round.
    • Probably could have increased to 10 rounds! Next time…

    COP 2 – KB Train

    • PAX lines up on their six, backs to the curb. Pile the implements on one side and pass them down the line according to the exercise called until some distance is covered. We went to the end of the curb.
    • Trip 1 – Two double-count American hammers
    • Trip 2 – One seated overhead press

    Time was running short and our upper bodies were tired so we concluded with a down-and-back trip of the parking lot performing single leg RDL’s at parking stripe intervals and then a quick shavasana.

    Props to House Party and Big Rig for crushing a 2.5mi run beforehand.

    YHC took us out!

  • Greenpeace Tryouts

    A dynamic dozen assembled in the Stony Point Shopping Center parking lot for another round of Ruckhenge! Rucks were donned at 0500 and we set off for a lap around the shopping center before returning to the Southbound courtyard for a change of pace to the AO status quo…

    Gelati Celesti was closed, so we continued our workout with a quick stretch and then paired up for touch-a-tree!

    • Ruck out-and-back from the courtyard, touching new trees each time, no repeats. Stop for booyah merkins at the pavilion after each round.
    • Descending trees and booyah merkins: 10 to 1

    After 55 trees were inspected by each pair we had 10minutes left on the clock. We headed out to the parking lot for a series of OH lunges and farmer’s carries before heading back to the flag.

    Numbers/Names/Announcements/Prayer Requests

    • 10year Convergence in less than two weeks!
    • Prayers for the families of those lost during 9/11 and the families of the soldiers lost in the subsequent GWAT.

    Coffeeteria and Q-Source discussion following were excellent!

  • Snake!

    11 mighty fine and prime HIMs showed out at Satan’s Hill today!

    0530 launched us directly into an indigenous people’s run towards the back of the neighborhood where the trailing PAX hit one burpee before running ahead to take the lead. After 5 minutes of running we pulled over into a cul-de-sac for a full warmarama. Repeato IPR back to the flag for the start of COP 1.

    COP 1 – EMOM15

    • Each Minute, On the Minute perform:
    • xSSH, xSquats, xMerkins, run to the end of the parking lot and back.
    • Started with one rep for each movement, then added a rep with each minute working up to 15-minutes.
    • Minute 7 is where it started to get spicy for YHC and it felt like we were continually running shuttles with no break by the end!

    Slowzy to the bottom of the parking lot to pick up a rock while keeping an eye out for any snakes. After a few minutes of active rest holding our rocks in different ways while catching our breath, we lined up along the curb line on our six for COP 2.

    COP 2 – American Hammer Relay

    • Rocks at the ready and sitting shoulder-to-shoulder we shuttled the rocks down the line to the right. The HIM at the back of the line got up and ran to the end of the line to receive a rock and keep the train going.
    • On the way back heading left, someone (Wildcat is the lead suspect) yelled “SNAKE!” and a black string flew through the air and into Crabgrass’ lap, at which point everyone sitting around him, including YHC, panicked! Panic quickly turned to laughter as we returned our rocks and time was called.

    COT – Numbers, Names, Announcements, Prayer Requests, YHC took us out.

  • Here Comes the Sun

    Three amigos stomped through the Larus Park trails, under Chippenham Pkwy, and down Cherokee Rd to conduct some light trespassing to admire the pre-dawn James River. After enjoying the view of the serene river for a moment, we doubled back to the flag for a 3.5mile ruck. Several local, state, and federal issues were resolved but we were moving so fast we didn’t write any of them down. We did, however, learn that Japan has the best snowboarding on the planet.