Author: Yard Sale

  • Just the Two of Us

    Warmup: Parking Lot Tracers, SSH’s, Merkins, Arm Circles, LBC’s

    Workout – Started off with The Beep Test. This was a first at F3 for Mr. Holland. Thanks to Trout for introducing me to this. 4 Corners – various exercises in the 4 corners of the parking lot. As usual they included calf raises on the curb, Mud Face squats, Boat Canoes and many others. We continued 4 corners for the remainder of the time. I picked some exercises and Mr. Holland picked others. Numberama, Namarama, quick prayer by Yard Sale. It’s fun to have a large group, but also great to have a small group and get to know PAX members better. Make an effort to get to know the other PAX members, there really are alot of great F3 guys out there.

  • Shoulder Day For The Trio

    Warm Up: Parking Lot Tracers, Arm Circles, 46 Side Straddle Hops in honor of The Carpenters birthday, Freddy Mercuries, Tempo Merkins

    The Workout: Balls to the Walls while others run out to touch a tree. Switch places. Did this until all Pax members touched 10 trees and their shoulders were tired of balls to the walls. Next was 11’s using the lines of the parking lot. Bear Crawl to first line – 10 boat canoes, Crab crawl back and do 1 Mud Face style squat. Repeat adding one parking lot space to the crawls until you got to 1 and 10 (and crawling a bunch of spaces). This took longer than I thought but was great shoulder work. Headed back to the car area where we did ring of fire – everyone planks, taking turns doing 10 merkins. We went around the circle 2 times and it was time to wrap the morning up. Numberama, namarama, no announcements and quick prayer by Yardsale. As always, it was a pleasure to lead these guys and I look forward to the next workout. Happy Birthday week to The Carpenter!

  • Anvil Hot Potato

    We started at 5:30 sharp which is often a challenge for these guys from the other end of Daville and Glen Allen.  It’s been a struggle to get more guys to show up at this AO but we 3 have fun and get a great workout.  As we often do at The Anvil, we did a hot potato.  Warmup:  SSH’s, Hand Release merkinsRelease Merkins, LBC’s and maybe something else.  The workout:  mosey to the jungle gym where we hung from the bars and touched our toes the bar. We keep including this and it gets a little easier each time.  30 calf raises and then a lap around the track.  Headed to the back of the school to work the stairs.  3 laps on the starts – lunges up the stairs, and bear crawls back down.  30 various exercises at the top and bottom.  We did 3 rounds of this.  Mosey to the grass hill on the other side of the school.  Had to do an audible due to the mud so headed back to the playground and track.  We took turns calling out 30 of an exercise followed by a lap around the track.  Some laps were run Bernie Sanders style, some forward and some a mix with karaoke’s on the shorts sides of the oval track.  We then headed to the swings.  Put your feet in the swing but instead of doing a merkin, pull your feet to your chest.   30 flutter kicks and time was up.  Headed back to the parking lot.  Numberama, Namarama and a quick prayer by Yardsale.  Trout can’t make it next Monday so we need a stand in – any takers?  SYITG.   

  • Shouldn’t We Still Be Asleep?

    5AM wakeup came very early after springing forward. Warmup: SSH’s, Cherry Pickers, Freddy Mercury’s and Hand Release Merkins. Mosey to the playground/track area. One runs the track while the other does 100 Merkins, 200 Mud Face Squats and 300 Flutter Kicks. Moved to the blacktop for Wilts. 100 calf raises, 100 flutter kicks, 100 lbc’s, and 100 something else. We still had a couple minutes so we ran a couple of suicides on the basketball court. Mosey to parking lot. Numberama, Namarama and Mr. Holland took us out with a prayer. Great way to start the week but a little light by 6:15 would be nice. SYITG.

  • I’m Going to Miss the Light

    5 Men met on a warm spring like morning for a beatdown. Warmup was arm circles, cherry pickers, hand release merkins, freddy mercuries and hill billy’s (I did my best imitation of Opus and I thought it was pretty good). Headed to the corner of the parking lot for a modified Wilt. We had 4 stations that we hit 4 times each, 25 reps each station. 4 Stations were Merkins, Squats (Mud Face style), Burpees and Boat-Canoes. We switched out a couple of the burpees because they were kind of brutal for heals to heaven and a couple of he boat canoes for monkey humpers and Alabama prom dates. We next partnered up. Partner takes a lap around the parking lot which the other does the exercise. Total of 100 Mountain Climbers, 200 Heals to Heaven and 300 Monkey Humpers. After about 200 Monkey Humpers we switched to Alabama Prom Dates because we were Monkey Humped out. Circled up for ring of fire. Each person did 5 Merkins. Spit did them with a clap so the Q followed. I came close but didn’t smash my face on the parking lot. Numberama, Namarama, Announcements. Big announcement was Mechanicsville AO 5 Year Gathering tomorrow 6:30 AM at Atlee HS. Should have a bunch of guys there. Q took us out with a prayer. As always, my day is better because I started it off with F3. Have a great weekend guys and I will see you next week.


  • The Triple

    Mosey to entry way of school for warmup. Arm Circles, Freddie Mercury’s, Hand Release Merkins (kinda), Cherry Pickers.

    The workout. After Daville on Tuesday, the Q needed to rest his running legs so we did a Tabata. 20 seconds on, 10 seconds off, 8 sets of 9 exercises. They went in this order: Halos, Boat-Canoes, Helix Squats, Demon Crushers, Sit up Presses, Calf Raises on Curb, 1 Arm Swings, Alabama Prom Dates with kettle bell on your belly and we wrapped it up with lunges or ball dippers (your choice). There was some discussion as to the time before starting the new exercise. The Q used 10 seconds but some believed it was supposed to be 1 minute (way to long). Mumble Chatter was engaged in by all. The question of the day was would a retired marine and a former stripper qualify as adult supervision? With 2 minutes left Bulkhead lead us in some stretching because we are grown ass men and should. Numberama, Namarama and Mud Face took us out with a prayer. Incredible start to a beautiful day. Thank you for letting me be a part of it. See you in the gloom.

  • Anvil 3-8-21

    We agreed in the parking lot to do a hot potato but Trout really too the Q. Warmup: arm circles, lbc’s, cherry pickers and the thing where you lay on your belly and twist one leg across to the other side. The workout was simple, 1 lap around the track followed by: 10 sets of 5 reps of the following: Incline Merkins, Dips, Pullups and the thing Trout started where you hang like a pullup but touch your toes to the bar you’re hanging from. This took longer than one would suspect. We finished by running a lap around the track (that was the only part that wasn’t a Trout Q). Numberama, Namarama and Prayer by Trout. As always, it was great hanging with you guys this morning. See you in the gloom.

  • MannMakers at Manndate

    Warm Up – SSH, Cherry Pickers, Freddy Mercuries, Merkins

    Workout – 11’s Up and Down the Parking Lot. Boat Canoe’s one one end and Mannmakers on the other end. There was a lot of mumble chatter and this took a crazy amount of time. Lined up for light pole exercise. 5 at first pole, do 5 and add 10 of next exercise, etc… First light was body builders which there was much discussion on property form. After much instruction from Mudface, Yardsale was able to get his KB up above his head in proper form. At the send pole we did body builders and modified windshield wipers, a creation of Trout. By this this it was 6:13 and time to wrap it up.

    Numberama, Namarama, and then we (Yardsale and Mudface) got sidetracked in a conversation about transgender powerlifters. I don’t think Trout wanted to go down that hole so he headed out. Great conversation with Mudface.

  • Not Sunny and 70

    The Trout and I met up on a not so sunny and 70 degree morning. I locked my keys in the car so it wasn’t a great start. Mechanicsville EM has a lot of covered sidewalks so there was plenty of room to work out in the dry. We started off with a few laps around the courtyard sidewalks followed by arm circles, side straddle hops, lbc’s and merkins. Thanks to Corned Beef, I have learned that a Tabata is perfect for a rainy or snowy day with limited space. We did 36 minutes, including 8 cycles of 9 exercises. We did 3 upper body, 3 core and 3 legs. Exercises were something like: bear crawls, boat canoes, Helix squats, balls to the wall, freddy mercuries, jump up onto the bench, incline merkins, I can’t remember and calf raises on the garden ties. It went quick. We headed toward to the car with 1 minute left. We skipped numberama and namerama as we know each other, it was raining and I needed Trout to drive me home. As always, my day is better because I started it with F3.

  • The Creek in a Boat

    7 men met on a beautiful February morning. It was 34 but no wind and a huge moon. At 5:30 sharp we jogged to the parking lot to warmup. Warmup: Arm Circles, Side Straddle Hops, Hand Release Merkins, LBC’s and Tippy Toes. Headed to the corner of the parking lot for 3 sets of triple checks. Everyone partnered up (Due to the odd number, the Q shadowed Corned Beef). First round 100 Merkins, 200 Money Humpers and 300 Heals to Heaven. Second round 80 Boat Canoes, 200 Helix Squats and 300 Shoulder Taps. Third round 100 merkins, 200 Should Taps and 300 Heals To Heaven. That’s all we had time for. Circled up. Numberama, Namerama, Anouncements and prayer by Mud Face. Mumble Chatter was awesome as always. Thank you for letting me Q. What a great way to kick off the weekend. See you in the gloom.