Author: Toga

  • Wilson on Point

    12 showed up in blizzard conditions/snow flurries for a solid workout!
    Mosey around P-lot to warm up
    • SSH
    • Mountain Climbers
    • Deep squats
    • Burpees
    • Merkins
    Mosey to other field & partner up!
    • Wheelbarrow 50/50 – Sprint back
    • Fireman’s Carry 50/50 – Sprint back
    Quick Mosey to P-Lot (so Q could read what was next)
    • Laying triceps 
    • Back to back squats (per Wilson’s wife)
    • Shoulder Press (to prove Wilson’s wife was wrong – we DID do it)
    • LBC’s
    • Flutter Kicks
    • Leg Raises w/ Partner (added some needed resistance)
    • Freddy Mercury’s
    • Some one arm planks tossed in for good measure
    • Hello Dollies
    • Rosalitas
    4 Corners- Stations (one round)
    • Squat Jumps
    • Merkins
    • Burpee’s
    • SSH
    Mosey back to flag for:
    • Mountain Climbers
    • Plank for final minute
    COT
    Mole skin
    Q had vision of flawless execution until Toga jumped on for fireman’s carry and DOWN he went! After a quick regroup onward we went! Chum decided to stay in the fart sack a bit longer and came at some point. Q thought the Shiek was present, but later found out Ricky Bobby was stepping up and decided a Chevy SS was his ride for the day!  Bleeder took off during Fireman’s carry and Toga got fired up! Q is off the eat everything in sight diet so next fireman’s carry Toga can sprint easier!  It was great to see STH back in Richmond.
    PAX seemed interested in the Q’s wife…..video will be released soon! Tools for Wilson on next Q watch & light……

  • 1st Annual BrewThru Recap

    Eight reindeer ran into the gloom for a special holiday tradition that will be repeated.  We had perfect weather and a solid dose of good cheer to see us through.

    THANG:

    Welcome and disclaimer.  Consume.  Run from Stangeways Brewing to Ardent Craft Ales.  We planked a couple of times to stay in a group and had a celebratory set of decline merkins on the steps of Ardent.  Consume.

    Run from Ardent to Isley Brewing Company.  Peoples chair, rosalitas, and staggered merkins before entering.  Consume.

    Run from Isley to Hardywood Park Craft Brewing.  Consumed and talked about doing it again with different venues.

    Moleskin:

    The PAX agreed that this was a worthy endeavor, and it’s a shame so many were in the sick ward and couldn’t attend.  YHC barely made it following his own illness #CarrierMonkey.  Dabney Rd proved to be the most “interesting” section as there was no sidewalk, lights, and very little cautious driving.  We were well equipped with lights and leftover Halloween glow sticks provided by Pelosi 5-0.

    Lockjaw, who helped plan this little excursion, remained oddly certain of our directions through the industrial park despite two errors, #SelfConfidence #IDontNeedDirections.

    There were a couple of stares as we executed merkins in front of Isley.  YHC chalks it up to jealousy of the fun being shared.  We just need a bigger reindeer team the next time we do this.  Doner Kebab earned a LIFO for leaving us at Isley, but it should be noted that he was going straight to an event with his wife.  Lesser folks would not have attempted this.

    This will without go down as my favorite Christmas/Holiday Party.

    We also had some great pics along the way, but the ghost of Mr Jobs killed my phone this morning.  Recovery is looking unlikely.

  • The sincerest form of flattery…

    Although F3 is new to Richmond, I think the number of people who regularly post and the FNGs that immediately come back after their first post says a lot about the formula.  For many of us it’s love at first sight, and days when you don’t post feel like there is something lacking.  All that said, starting each COP warm-up with SSH began to make me a bit nutty.  Enter the blatant theft of a CLT workout to break things up a bit (sorry I can’t find the exact post to cite the source).  8 posted for a great, perfectly cool morning at #GridIron.

    THANG:

    30@30:  split jumps/ball dippers, mtn climbers, high knee run, rocking plank, sit-ups- 30 secs ea. and repeat circuit 4x

    Mosey to track for : 2×200 w merkins, 2×100 w lunges, 2x50m partner carries

    Mosey to back baseball field for partner bear crawls up the hill, 20 dips, 10 derkins, repeat circuit 4x

    Mosey to playground for #Ciabatta: curls and Russian twists

    Mosey back to flag for 4MoM: Single leg raises, single leg hip extensions, Rosalita

    Moelskin:  I think the PAX appreciated a change from the usual, and it was fun to lead a workout that didn’t involve counting cadence at each stop.  Brain Tumor trying to buddy up with Conspiracy for the partner carries was a classy move, and I think most of the PAX will try to know where he is in case of similar events in the future, #SomeoneYourSize.  It was a great way to start a weekend of holiday prep.

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

     

  • Gorillas in the Mist

    On the last day before the arrival of OBT, 12 of the faithful posted on a foggy, balmy morning at #NoToll.

    The Thang:

    Warm up Mosey to the parking lot.
    COP:
    SSH x 20
    Merkin x 20
    Imperial Walker x 20
    Slow Squat x 15

    Mosey to the far end of the soccer field with the finest grass in the greater Richmond area for a modified Ark Loader.
    – Karaoke facing left to the 50, 10 burpees, sprint to the end line, plank until PAX finishes.

    – Karaoke facing right to the 50, 10 burpees, sprint to the end line, plank until PAX finishes.

    – Lunge to the 50, 10 merkins, sprint to the end line, plank until PAX finishes, X 2.

    – Crab walk/Bear Crawl to the 50, sprint to the end, plank until PAX finishes, X 2.

    Mosey to the near soccer field for a Menage. Team up in threes to complete a combined total of 90 reps of three separate exercises:
    – Dips

    – Step-Ups (alternating legs, x 15 per side)

    – Derkins

    When each exercise is complete, the team runs to the end of the soccer field and back.

    COP:
    Side plank dip (x 20 each side)
    LBC x 20
    Stretch Merkin x 10

    Finished with wind sprints across the soccer field and back.

    COT
    Moleskin:

    To say that the Gloom was impressive this morning is an understatement. The 60 degree temps combined with the moisture from the fields created a fog that made the PAX resemble a Jane Goodall research project. Turns our Crab Walks and Bear Crawls silence MumbleChatter, so we will have to work on that going forward. Also, Johnsonville and Chum Bucket have an extra gear when it comes to sprints. Perhaps a couple of new candidates for the restrictor plate? DK did point out that Chum Bucket got an extra 15 minutes of beauty sleep, so he had some extra in the tank. Some interesting discoveries from this morning:

    – You can indeed “Recover” from a core exercise while lying down

    – Toga may or may not have had a poster of Burt Reynolds in a fur on his wall in high school

    – The PAX got stronger and stronger throughout the Thang

    Great work this morning, men. It is inspiring to see our group continue to post and get stronger each week. We have much to be thankful for, so enjoy this week and show OBT what we’re made of on Thursday. Be STRONG and go forward with purpose!

  • “We’ll send him a red cap and a Speedo”

    In honor of his namesake, Cousteau made some interesting discoveries on his first day out.  17 posted for Cousteau’s #VirginQ at #GridIron, and he did not disappoint.

    THANG:

    Q= Cousteau

    Warm-up mosey

    COP: Side-Straddle Hop (Jumping Jack); Merkins, Hello dollies into flutter into hold, Supermans, Bicycles, Burpees 10

    Agility Drills:

    Ladders/hurdles
    1: every foot 2x
    2: inside ladder, right/left side
    3: left to right(two feet inside)
    4: facing left/facing right (two feet inside)
    5: out and in (hopscotch) 2x

    Sprint to end cone, shuffle to next cone, defense back peddle, bunny hops. 5 merkins, build to 10.

    Walking lunge 50 yards/back peddle 50 yards to goal line.

    Switch to Toga:

    Mosey to track for 4x sprint 100m jog the turns

    Partner up for bear crawl up the hill by track, 10 sit-ups at top of hill repeat 3x

    Mosey to school for People’s Chair x2 and capped off with 20 derkins

    Mosey to the #GridIron for 15 rocking planks, 20 Freddy Mercurys, 20 reverse renegades

    COT

    Moleskin:

    I think we all knew Cousteau played soccer, but I don’t think we knew he was a current soccer coach.  This became crystal clear when we got to the field for lots of footwork drills.  It was well done and demonstrated that we can all use some focus #understatement on our footwork.

    It was a beautiful, crunchy morning on the fields, and Earthworm brought it home with a great closing prayer.  Remember the Thursday Convergence!

    Toga and Cousteau

  • Toga Down

    A lucky thirteen posted for a beautiful morning in sunny (#TheGloom) south-side Richmond.  Some new methods were embraced with some likely to fall by the wayside.

    THANG:

    Mosey to back lot for warm-up COP:

    20 squat jacks, 15 merkins, 20 Russian March, 20 windmills

    Mosey to back soccer field for:

    Bear crawl to midfield, run to finish, rinse and repeat

    Wheel barrow to midfield, run to finish, rinse and repeat

    Backwards run all the way and run back

    Mosey to bleachers for team 3 check: 10 steps up ea leg, 10 derkins, 10 LBC run across soccer field and repeat 3x:  STAY WITH YOUR TEAM ALL THE WAY

    #SheHateMe 3 min

    Mosey to main lot for 10x side burpees, 20x reverse renegades

    COT

    Moleskin:

    In Toga’s exuberance to work on having the PAX move more as a team, there were some #EpicFail moments.  Exhibit 1: Toga tripped over his own laces (Note: 2nd time F3 incident).  Exhibit 2: Toga drove the PAX across a drainage ditch where there was a perfectly good bridge a few yards away.  Fun was still had by all, and we’ll be going for the full SheHateMe next time.  There was also a welcome, surprise Conspiracy sighting.  It’s good to have him back during the week and helping Loose Goose with his 10k Merkin challenge.

    Special Thanks to all of our Veterans.  You make this possible!

  • “It’s not a tumor!!!”

    The THANG:

    Warm up:
    jog to baseball field
    COP:
    SSH x 15
    Windmills x 15
    Imperial Walkers x15
    Merkins x 15
    LBC x 15

    jog to soccer field

    Line up on baseline for modified Arc Loader
    1. Bear Crawl to 25, backward Crab Walk to 50, sprint the second half to baseline
    At baseline, do 10 squats, then plank until everyone finishes
    2. rinse and repeat
    3. forward crab walk to 25, walking merkin to 50, sprint to finish. 10 squats and plank
    4. rinse and repeat
    5. zigzags to 50, sprint second half to baseline. 10 squats and plank
    6. rinse and repeat

    jog around back of school for  “Heartrate” COP circuits:

    1. Air jump rope: 1 minute

    Cross mountain climbers (Rocky Tops): 1 minute

    30 sec rest

    2. plank to pushup x 20

    squat thrusts x 20
    30 sec rest

    Repeat and pass off to Loose Goose

    Take a jog around the tennis court and ball fields behind the school. End at the bleachers between near ball field and school.

    Partner up for The Wicked Googley #STH
    – One partner stay at bleachers to alternate LBCs x12 and bleacher dips x12 OYO
    – Second partner run the bus loop
    – Tag your partner and switch
    – Rinse & repeat (each partner does each segment 2x)

    “Find the Marching band” – but not really.

    Mosey to Conspiracy’s playground near the parking lot.

    Same partners trade off the following exercises:
    First set: Inverted rows/pull-ups and Rosalita, each x12 in cadence
    Second set: Inverted rows/pull-ups and Hello Dolly x12 in cadence

    COT

    Moleskin comments

    The PAX missed TYA and his supply of blocks, hope all is ok and it wasn’t just a comfortable long stay in the fart sack…

    Welcome to FNG Groh, even though he doesn’t see it, the original nickname of Hokies would have been high praise

    Who knew there were trails behind the ball fields? Seems like those and the tree slices by the bleachers near the school could provide some good material for future workouts at the GridIron AO

  • Inaugural RAMM

    The PAX was six strong for our first RAMM run. Great weather and a good start to our running pursuits.

    The Thang

    QIC. THE Yankee Aggressor

    Mosey to corner of grove and westmoreland.

    Run to three chopt and back. When first man is coming back, circle back. Meet at the corner of grove and westmoreland.

    Cop
    10x Merkins
    25x LBC
    Planks for 90 seconds

    Mosey back to shovel flag

    Moleskin

    Total distance traveled was 3.6 miles for the full loop. Route was well lit with plenty of other runners out there with us. Everyone acquitted themselves well. Johnsonville and Toga led the way followed by Lockjaw, TYA, Oyster, and Bleeder watching our 6. Ok Great to get into a running rhythm and to put in a cardio workout with the F3 crew.

    When Johnsonville showed up solo, TYA asked him where his “girlfriend” was. Johnsonville explained that he and DKebob had a rough night together 😉

    Bleeder gets both the courage award and the most abusive to the Q award. Bleeder gutted out 2 1/2 miles on 1 1/2 legs. By the end he could hardly lift his leg (and a half). Then when TYA announced a COP after the run Bleeder turned towards TYA and said “F$ck you”!!!! Very clearly and emphatically. Too funny!

    Also noted at the AO, there were a group of four doing a workout together. They were dubbed F4. When Johnsonville went over to recruit them, the were moseying to the other side of the field. Toga noted that if it were ambulance, J-Ville, the lawyer, would have chased them.

  • Short’ish Circuit

    20 (new record for the 45MoM workout) posted for what was almost a cold wet mess but ended up being a great morning for getting after it. We learned that 45 degree weather is still very comfortable weather. Several tomatoes working out on the basketball courts were in tank tops!

    THANG:
    Toga
    Mosey to soccer field for COP: 20 Split Jumps, 12 Werkins, 14 Toe Touches, 13 Windmills
    Mosey around track for briefing on The Circuit= stops for 10 chin ups, 10 pull ups, 10 lunges, 10 dips, 10 Derkins rinse and repeat x3
    Mosey to soccer field for plank fun then switch to..

    THE Yankee Aggressor
    “Triple check” with teams of 3 doing peoples’ chair, plank, and sprint rinse and repeat x3
    Run to soccer field for 6 MOM

    Moleskin:
    First, welcome to WHASAUCE and Wedding Singer who joined our little band. This was a great crowd for a Tuesday, and it’s possible that one of the Qs was impacted by the previous night’s inaugural Hump Day Happy Hour. We also learned that the circuit works, BUT we need to iron out some details a bit before launching.

    Toga and TYA

  • Fancy Hands

    Aye!  Do you ever look around your AO and think, “I wonder when we’re going to use that?”  Yep, it was time we put the track to good use.  19 gathered to put toes “on the line” again and again as we all thought back to track practice.  Fun was had by all.

    The THANG:

    • Mosey around baseball field for warm-up COP:  20 SSH, 10 merkins, 20 Freddy Mercury, 20 Imperial Walkers
    • Mosey to track for some fun runs with plank fun between each rep:  1x 800, 1x 400, 2x 200, 2x 100
    • Meet at soccer field for COP: 20 fwd lunges, 10 Clerkins, 20 Dollys
    • Run to school wall for partner Peoples’ Chair and sprints down the drive, rinse and repeat.  Followed by 10 derkins because the curb was just too perfect
    • Mosey to back baseball filed for the #STH named “Wicked Googley:”  Partner does 10 LBC and 10 dips while his buddy bear crawls down the field and runs back.  Rinse and repeat.
    • Run to playground for Ciabatta:  alternating body rows with flutter kicks for 5 min
    • COT

    It turns out the men of Richmond F3 have very discerning hands,  Regular calls went out during planks and merkins such as “this grass is nice.., the gravel on the track really stings.., this pavement is so much nicer than the gravel.., now I’m getting splinters from the mulch.”  The princess and pea syndrome will likely result in everyone getting gloves for Xmas, #FancyHands

    Toga