Category: Richmond, VA

  • SugarSock’s Homecoming Birthday Sweat Party

    Balloons and streamers welcomed a dozen party animals back to the Forge for a celebratory Birthday sweatfest for our long lost brother SugarSock. Here’s how it “played” out…

    The THANG:

    COP #1:

    • Mosey to the front of the school
    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ x10 IC
    • Leg-up Merkins x10 each side
    • Squats x10 IC
    • Flutter Kicks x20 IC
    • Dolly’s x10 IC
    • CoreTwists x10 IC

    COP’s #2 – #7:

    • Mosey to the Soccer Field and whip out the F3 Deck
    • Complete x5 cards, then run up to the Amphitheater to Box Jump steps, then run back
    • X6 Sets completed (x35 cards total)

    Mosey BTTF:

    • SSH in cadence for the last minute

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • WELCOME BACK SUGARSOCK!!! (And Happy Birthday of course.) Awesome crew of men this morning to crush most of the F3Deck. Third day of Q’ing in a row, YHC is feeling absolutely wrecked (in a good way) today. During our COT, YHC emphasized the importance of not going alone against our vices – we are designed to be a part of something great – and while we each have ongoing needs that our brothers can help carry, we also each have a specific skill set to help our brothers out. REACH OUT to a brother today, and let them know what you’re struggling with – give them permission to help you! As the F3Deck states “The joker is the Temptation of the Flesh that hinders acceleration”. DON’T REMAIN ENSNARED – get accountability, and kick temptation to the curb! SYITG

    Live creatively, friends. If someone falls into sin, forgivingly restore him, saving your critical comments for yourself. You might be needing forgiveness before the day’s out. Stoop down and reach out to those who are oppressed. Share their burdens, and so complete Christ’s law. If you think you are too good for that, you are badly deceived.

    Galatians 6:1-3 “The Message”

  • What exactly is a three finger bourbon pour?

    YHC must thank Marmaduke, Honeymoon & Boberry for their timeliness and starting on time. YHC was merely a passenger on the journey to the AO. Nancy slept in and Herme started driving slower (thanks to chesterfield county holding him accountable). We arrive thinking we were solo, but nope three runners were on the move.

    Duke passed the Q back and off we went. No COP today. Went straight into parking lot tracers. Then on to lightpole alley. Dealers choice with no repeats. YHC warned to select wisely. There were audibles and wild cards planned (suicides and laps around tennis courts). I cannot remember all the exercises, but we got in just under three miles.

    Nancy almost tossed merlot, but soon found out he enjoyed two “three finger” pours of his favorite bourbon last night. On a Wednesday? I anticipate he is practicing his bartending skills. Herme took us out.

  • Table Tumble

    7 warriors woke in the dark and gathered in the gloom at MM. Here’s how it went down:

    Field Trip day! Begin with .7 mile mosey west on Grove. First stop: a parking lot on the left near Lexington.

    COP: Deadman Hang IC // Stretch to the Sky // Helicopters // DQs // Imperial Walkers // Copperhead Squats // Alabama Prom Dates // Crabcakes // LBCs // Merkins // SSH 21s

    Wall to Wall: Partner up. P1 does Balls to the Wall on east wall, P2 runs to the other side of the parking lot and does 10 Donkey Kicks on west wall. P2 runs back and switch. 3 rounds.

    Mosey west on Grove. 2nd stop: St Giles Church parking lot.

    Table Madness: Grab a table and a partner for some partner table exercises.

    Exercise 1: Wingnuts. Sitting on picnic table, feet under bench, lean back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. 4-Count IC, x20.

    Exercise 2: Coyote Uglys. Starting in a wheel barrow position with partner, P1 starts on the ground and steps up to picnic table ‘seat’ with his hands, completes 1 Merkin, steps up to top of the table top , 1 Merkin, steps back down to the ‘seat’, 1 Merkin, steps back down to the ground, 1 Merkin. That’s one rep. Each Partner does 5.

    Exercise 3: Hail Marys. P1 elbow planks on ground, P2 places his legs on P1’s back and performs 20 dips with his hands on table bench. Each partner does 3 sets of 20.

    Mosey to the back lot of the church for the final stop: basket ball goal.

    Knockout! The Pax played a rousing game of knockout. While waiting in line, pax performs SSHs. When knocked out, waiting pax performs WW2s, then American Hammers, then LBCs. YHC and Swirly battled it out for the win, YHC inched by.

    Mosey a mile back to the school.

    Numberama, Namerama, YHC took us out.

    NMS: The picnic table excercises were an experiment, and the report card is out on whether they were successful. Unfortunately we discovered that this particular set of picnic tables is pretty cheap, and we nearly broke several of them. Had to modify some exercises as a result. Knock out was a lot of fun and the Pax remarked how difficult it was to shoot well after all the merkins. Never have you seen a group of men shoot a basketball so badly.

  • Three Complex and a Merkin

    COP

    • SSH
    • Arm circles
    • Don Quixotes

    The Work

    3minute merkin

    10 minute AMRAP

    Gorilla Complex

    • 8x Bicep Curls
    • 8x High Pulls
    • 8x Military Press
    • 4x Tricep Extensions
    • 8x Push-ups
    • 80% sprint to curb and back

    2 minute merkin

    10 minute AMRAP

    Bear Complex

    • 1 burpee
    • 1 two hand clean
    • 1 front squat
    • 1 over head press
    • 1 back squat
    • Add 1 rep each round

    1 minute merkin

    5 minute AMRAP

    • Demon crusher
    • Sit and press
    • Chest press

    Numberama

    Namearama

    Opus took us out

    NMS

    YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months and an internet connection lead to the timed single merkin.

    Strong work was put in by all

    It was an honor to lead

  • This Little Light of Mine

    A studly seven gloomschool pupils posted to WDog this morning for their midterm exams – here’s how they got straight A’s…

    The THANG:

    COP #1:

    • Mosey to 1st Grass Circle
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 ea leg
    • DQ x10 
    • Opus x10
    • Hairy Rockettes x10
    • AmHam x20
    • FreddieM x20

    COP #2:

    • Mosey to Penny Stage
    • Carry Coupons back to Carillon Field
    • Tea Party Twists – Partner up and sit back to back in People’s Chair. Twist to pass coupon around x10 rotations. Repeato x3 sets, each set followed by Wheelbarrow across field width & back.
    • Block Curls x10 IC

    COP #3:

    • Carry coupons to Love Hill 
    • LINDSEY (*Carrying Coupon):
    • Bottom:  Incline M’s on Block x30 —> x10
    • Top: Flutter Kicks (2-ct) with Block held overhead x10 —> x30
    • Mosey behind the Amphitheater 
    • Lunge from bottom to top of the Bowl
    • *Hardywood Q* – plank, resting core on block, x10 arm circles IC 
    • Return coupons to the Stage

    COP #4:

    • Mosey back to Grass Circle
    • Indigenous Peoples Curb Crawl: PAX Carousel Planks around circle curb, last man completes 3 Burpees then runs to the front …continued until all PAX have completed a set of burpees

    COP #5:

    • Mosey to the DTHmobile to collect frisbee
    • Frisbee Fifteens:  Frisbee is thrown, first man to reach frisbee calls exercise, PAX completes x15 then same man is next to throw frisbee. Repeato until times up…
    • Completed exercises included: Merkins, LBC’s, SSH’s, AmHam’s, Squats, Flutters, WWII’s, Werkins, CNMerkins, AND Burpees (thx Swirly)

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • It was gloomy. It was muggy. It was exhausting. But can darkness and negativity exist in the presence of Hardywood? Hell No! It’s literally impossible not have fun when Hardwood combines wheelbarrows with singing “this little light of mine – I’m gonna let it shine”…OK OK, he was raging to some screamo-ska-metallica musical ditty, but still… YHC had a blast with you guys this morning- thanks for putting in the hard work! SYITG
  • One If By Land, Seven If By River

    One If By Land, Seven If By River

    An early seven rose to a perfect morning – dark with a sliver of moonlight. A quick launch and off we went across the river. After securing the boats on the shore of the F3 RVA Beach Club, we circled for COP.

    • SSH
    • Don Quixote
    • Copperhead Squats
    • Imperial Walkers
    • LBCs
    • Crabcakes (sand everywhere)
    • Scorpion Kicks
    • HRM
    • Burpees

    Partner up for some Dora, river-style. Partner 1 performs 100 WWII, 200 squat jumps, and 300 2-count flutter kicks. Partner 2 launches a kayak out into the river, circles a rock and returns.

    Mosey over to the dunes for triple check!

    • Partner 1 – Elbow Plank
    • Partner 2 – Donkey Kicks on the dunes
    • Partner 3 – Crawl Bear across the beach and up the dunes and return with a bear crawl.

    Mount up the boats and return to the landing where Posh took us out.

    NMS:

    The sand offers a new dimension to the pain – whether sand in the eyes via flutter kicks or traction on crawl bear/bear crawl.

    Kayaking was a blast, even though we had more people than boats. Kubota doubled up with Handshake on the outbound trip and opted for the “lighter” Hutton on the way back. Either way they looked more like an alligator at the water line.

    We will do this again soon with a HDHH. Keep an eye on the pre-blast with the details.

    Lockjaw and Kubota

  • “Hey Marty! You know what we got here?! Motherf–in Charlie Bronson!”

    “Hey Marty! You know what we got here?! Motherf–in Charlie Bronson!”

    So said Drexl Spivey in “True Romance,” and so said seven stallions on the Source of Truth field in the gloom this morning. Here’s how it went:

    COP: SSH x 20, IW x 20, DQ x 10, Freddie Mercuries x 20, Alambam Prom Dates x 20; mosey to the football field for

    The THANG

    Charles Bronson – 50 oyo prescribed exercise; sprint 100 yds, bear/army crawl 10 yds, mosey back, rinse and repeat

    1. SSHs
    2. merkins
    3. burpees (for real. this sucked. Ask Wilson)
    4. LBCs
    5. jump squats

    mosey to bleachers for

    11s – 10 dips, run to side line, 1 merkin, etc., mosey to field house for

    triple check – timer runs up hill and back, PAX 2: peoples chair, PAX 3: WW2s, BTTF

    COT: numbers, names, Doozy took us out.

    NMMS: 50 burpees in a row is no joke; for YHC, numbers 35-50 resembled some sort of Carolina Dry Dock + Turkish Get Up + Jim Furyk’s golf swing. Tclaps to Wilson for bringing the mumblechatter in both verbal and written form. YHC may start bringing a comment box to his Qs.

  • Who’s the Q?

    5 DaVillians showed up on a humid Tuesday morning not knowing it was going to be a hot potato Q.

    Phonics took first Q, mosey to front of CMS

    COP

    • SSH x 20
    • Arm circles small x 10, big x 5, reverse
    • Merkins x 10
    • Don Quixotes x 10
    • Merkins x 10
    • Imperial Walkers x 10
    • Merkins x 10
    • LBCs x 20

    Still Phonics Q, mosey to tennis courts.

    • Bear crawl the width of all 3 tennis courts, stopping at every line to do 2 burpees
    • Bear crawl back stopping at every line to do 5 merkins

    Spike takes the Q, mosey to CMS side of the bus loop for some 11s. Donkey kicks, run across the bus loop to the Atlee side curb for WWIIs.

    YHC takes the Q, mosey to the pull-up bars next to the basketball courts for some circuit training. Each person at the following exercise station then rotate after the timer finishes the loop.

    • Pull-ups
    • Leg raises
    • Dips
    • Jerkins
    • Loop around the basketball court (timer)

    Mosey back to the flag for a little stretching, numberama and namerama

    Great effort by all despite it being hot and humid this morning. Stay hydrated gents!

  • Headlock Ridge

    A platoon of swarthy Tuckahoe regulars posted to Heartbreak Ridge this morning for the second DTH headlock Q in a row. Last week was in honor of Breezer, while this week was brought to you by brother Banner, who’s work has kept him from the fold for a season. Here’s how the PAX welcomed him back:

    The THANG:

    COP #1:

    • Mosey to the Soccer Field
    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ x10 IC
    • IW x10 IC
    • Hardywood-approved Arm Circles (balancing on tail) x10 IC ea way
    • Merkins x10 IC
    • DRW x10 IC

    COP #2:

    • Mosey to Heartbreak Ridge
    • LINDSEY:
    • WWII’s Bottom 10 –> 30
    • Groiners Top 30 –> 10
    • ABC’s for the SIX

    COP #3:

    • Mosey to Jerkin Gym
    • Partner Up for x3 Sets:
    • x10 Jerkins each
    • x10 Dips each
    • x10 Cliffhanger Merkins each

    COP #4:

    • Indian Run around the track, last man x3 burpees before AYG sprint to front
    • Front man leads variable moving exercises (bear crawls, high knees, caraoke, crabwalking, bernie, etc)

    COP #5: 

    • Mosey up to the Parking Lot
    • ELEVENS:
    • Heels to Heaven 1 –> 10
    • Lt Dans 10 –> 1
    • Bearcrawl between sides

    COP #6:

    • Mosey over to the grass and partner up
    • x3 Sets of x20 PLT’s each

    Mosey BTTF for COT:

    • Counterama # 9 (Banner LIFO)
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • While NoToll remains YHC’s first love, YHC will use every excuse to enjoy the terrific landscape of Heartbreak Ridge, especially if Headlocking has played a part. Lu Miranda “BANNER” lives in the vicinity and has been in the DTH noose for quite some time, so when he finally relented to come back out, YHC seized the opportunity to fill in the blank next to Heartbreak. The PAX did an awesome job this morning flying through the COP’s, such that YHC had to improv a little bit extra on the end. Way to work fellas! YHC has the honor of Q’ing 3rd week in a row at HBR for Ultimate Frisbee next week, then rumor has it PROBATION will be stepping back into the ring to Q on 7/28. As for YHC, the ever elusive BERNANKE (who was injured at HBR many moons ago) will be back from vaca soon and the full might of the DTH headlock will be applied. May God have mercy on his soul. 

  • Huguenot Trail Post-Blast

    11 rose from their sacks and posted for a new(ish) route.

    From the pre-blast:

    Everyone Start: bat cave, across bridge, head east/downriver to trail head entrance 100 yards from bridge on left

    4 milers: Take the trail straight towards the river (see map below where it’s labeled Richmond, VA 23235), turn left at the intersection on the trails and follow the trail under the bridge over to the Huguenot Flatwater parking lot. Exit onto street at far end of the parking lot away from the river, turn left on road and the next left will send you back home on the bridge.

    5 milers: before taking the trail head entrance, turn right up Oxford and then veer right onto Arrowhead up to Cherokee. Return back down to Riverside and the trail head entrance is on your right across the street. See 4 mile finish above.

    6 milers: complete 5 mile route up above Oxford and Arrowhead to Cherokee before coming back down to take the trail entrance. Run the trail as described in the 4 mile route, and then upon exiting the Huguenot Flatwater parking Lot continue heading upriver/west on Riverside Drive to Waumsetta, turn around at Waumsetta and head home.

    Great job, thanks for enduring a new path. Seemed it worked for everyone, no injuries and perhaps only one mistaken turn by Swiper down a plank road (literally planks next to the road). Will explore again when we all have headlamps attached. YHC appreciates Splinter and Pucker urging me to take the Q, and Saab with the route updates.

    Condolences to Bleeder’s and Best Shot’s families. Our prayers are with you.

    Bleeder, way to push that first mile, thought you were running with the 5s today! TYA congrats on completing the TN race.

    -Singer