Category: Richmond, VA

  • Bodos or Thor?

    One day late, but 5 of Richmond’s finest showed up for a W Dog beatdown. Here’s how it went down…

    Quick mosey to get the muscles warmed up, down the hill toward the river and pump house, to the circle at the bottom of Hitchhiker’s triangle hill.

    COP

    SSH’s x 20

    Arm Circles x 10

    Helicopters x 10

    Don Quixote’s x 5

    That was enough.. Mosey to the stage to grab some coupons! Head back to Hitchhiker’s Triangle. All were completed with Coupon in Hand (mostly…)

    The Thang

    1st: murder bunny to stop sign, then mosey with coupon down to bottom of hill

    2nd: WWIIs x 20, mosey back up the hill

    3rd: Merkins x 20

    4th: Lunges

    5th: Wind Shield Wipers

    6th: As we went back up the hill, we stopped at each tree and completed the following: Burpees x 5, Coupon Bench Press x 20, Curls x20, Shoulder Press x20, American Hammers x10

    Mosey to the Amphitheater

    Box Jump all the way to the top, then ascending dips as you descend back down to the stage. Mosey to the circle and bear crawl all the way around then mosey back to the flag.

    Numberama, Namerama, YHC took us out.

    NMS:

    Bodos always knows how to bring it and to show that, during the murder bunnies he broke the coupon in half! Just shear strength or he really didn’t like the murder bunnies… so we are down 1 coupon out of the 50 remaining under stage. It was a great workout with a lot of mumble chatter throughout! It was a pleasure to lead you all!

  • Tomato Puddle Run

    4.2 Mile Taylor Farm Loop

    Run Route

    YHC and his 2.0 left home with a light drizzle to arrive to Rutland House and meet one more F3 brother for an early run. We get right to it as more rain was in the forecast. We started on an easy pace to warm into this one. Once we arrived to the 2.0 mile mark at the Honey Meadows turn circle, Opus returned on Honey Meadows road to Atlee Station Road and Hash and I continued up the entrance to Honey Meadows turning left on Honey Bee road and ran through Taylor Farms to Atlee Station road and back to Rutland house. Hash pushed YHC and we all arrived at the Rutland house before the Sky opened up more as it was raining at this time.

    Namerama, Numberama Opus took us out.

    Cheers from CB!

  • Parking Lot Workout

    Parking Lot Workout

    Seven brave PAXs showed up in a rainy morning. Here is how it went:

    • COP:
      • Mosey to the parking lot at Seventh Street Christian Church via Kingcrest Pkwy.
      • 10x Deadman hang, 10x Arm Circle, 10x Imperial Walkers, 15x LBCs, 15x American Hammers, 10x Merkins
    • Exercise# 1
      • 7 of Diamonds: 5 rounds of exercises at each corner. All multiples of 7. Exercises included: 7 WWII at each corner; 14 Merkins; 21 SSH; 14 Jump Squats; 7 Burpees.
    • Exercise# 2
      • Dora: Mosey to the parking lot at Reveille United Methodist Church. One partner does exercises and the other partner runs outer loop. Exercises are 100 x Merkins, 200 x LBC, 300x SSH.
    • Exercise# 3
      • Four Corners: Mosey to the shelter next to the parking lot at Mary Munford. 50x Merkins at one corner, 50x LBCs, 50x American Hammers, 30x Reverse Crunch
    • Exercise# 4
      • Ring of Fire: choice of an exercise for 30 seconds.
      • Mosey back to the parking lot at Mary

    Announcement: BRR

    Prayer Request: Marv’s family and Off shore’s wife for her knees.

    YHC took us out.

  • Why Are We Here?

    A Furious Five showed up today in search of Grandmaster Flash and dry piece of cardboard on which to break dance. Unfortunately the search was futile, all that was found was a soggy beat down. According to the confused janitor walking by the front entrance of the school, it went something like this.

    Mosey to the small covered entrance of the school for

    COP #1 (Warmerama)

    • Invisible Jump Rope
    • Helicopters
    • Jazzercise
    • Imperial Walkers
    • Dead Man Hang variants
    • Collard Pickers
    • Freddie Mercurys
    • WW2s
    • Shoulder Taps
    • Mountain Climbers

    COP #2 (Dora #1)

    • 100 Merkins
    • 200 Squats
    • 300 LBCs

    COP #3 (Dora #2)

    First Dora was so fun we did another!

    • 100 Wall Climbers
    • 200 Bear Scents (squat with back flat on wall)
    • 300 Flutter kicks

    Donkey Kick ring of fire (10 reps x 3) with People’s Chair in between

    10 Pandemics (jump squat, broad jump, merkin, crawl bear back=1)

    5MOM with PAX leading various ab exercises

    Numbers, Names, Announcements (see comment below), Wilson took us out!

    NMM

    The mumblechatter got philosophical quickly this morning. However, the question was quickly answered by the laughter that immediately followed. We all might have different reasons, but for YHC, the camaraderie of the PAX, the humor and positive energy keep YHC coming back to the gloom.

    TCLAPs to the New Market crew for coming out and posting in the rain today! Enjoyed it, have a great day gents.

  • Under Cover

    A downpour is the ideal time for a sheltered KB workout.  With the coverage of the bus loop drop off zone, here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards & backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • KB ladder
      • 4 exercises starting at 10 reps each and working down to 1
        • Curls
        • Sumo squat to an upright press
        • Should press
        • One-handed swings
        • 10 lawnmower pulls each arm
      • Run the bus drop off area
      • Ciabatta with alternating flutter kick press and weighted WWII sit-ups
    • COT with YHC taking us out

    Great work by the PAX today.  We stayed dry and got stronger.  A workman-like morning.  Hope White Deer enjoyed his fart sack.  Maybe Gypsy will not be scared of the rain at some point soon. 

    God is good all of the time!

    Attila

  • It was Awesome Baby, with a Capital A

    7 SOJ Diaper Dandies along with 1 four legged companion descended on the sunny and 70 courts of The Forge for a March Madness NCAA Tournament style beatdown of the ages. Many entered but only 1 team prevailed. According to the legendary Dicky V, the excitement on the hardcourt was unbelievable Baby!!!

    Mosey to the covered entrance of the High School for Warmarama including SSH’s, Cherry Pickers, Dead Man Hang, Imperial Walkers, Freddie Mecuries, LBC’s and possibly other exercises.

    THE THANG: Mosey to Middle School for a revised 4 corners. 4 rounds of exercises performed in the nestled bosom of Mary’s Boudoir. After the 1st round quick lap around the bus loop, returning to perform 2nd round. Following the 2nd round perform exercise to the far end of the covering to perform the 3rd round. Perform same exercise back to the near end of the covering and perform the final round. Front Running Bastards (FRB) hold for the 6. Exercises included:

    64 Monkey Humpers, Mosey around the circle, Mosey under the covers.

    32 Merkins, Bernie Sanders around the circle, Crabwalks under the covers.

    16 WWII’s, Caroke around the circle, Bear Crawl under the covers

    8 Hydrolic Elbow Planks, High Knees around the circle, Broad Jumps under the covers

    4 Lt. Dans, Buttkickers around the circle, Lunge under the covers

    2 Burpees, Sprint around the circle, Broad Jumps under the covers

    100 SSH, Mosey to the light pole, Murder Gorillas under the covers. Modify to 50 SSH due to time.

    BTTF for Numbers, Names, Announcements, YHC took us out.

    HDHH – Wednesday March 24th Hardywood West Creek 6-whenever; Boberry is running a blood drive May 1, details to follow; Chaplain has the Q tomorrow at Twin Team – come out and see what he has in store.

    NMS: Thankful for the brotherhood and the comradery this morning. Tremendous respect for this group of men to brave the weather conditions to make themselves and each other better men. Looking back on the past year, I am grateful to have the PAX to bring normalcy and constant encouragement to make the most of everyday, being the positive influence in life and make each other better with support. Each one of us has our reasons for waking up everyday in the gloom, fighting every excuse not to show up. Instead of giving into the easy temptation, we rise up, not knowing what will occur and we all leave 45 minutes later, feeling accomplished and ready to overcome the next hurdle. Thank you for being the inspiration to start everyday. We are all better because of the support we give to each other.

  • Manndate Pot ‘O Gold

    Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning.

    COP

    We perform 10 4ct SSH, 10 DQ’s, 10 scorpions.

    THANG

    I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for a 20 minute EMOM (Every Minute on the Minute) and a 21 minute COMPLEX.

    For the 20 minute EMOM – we do 4 each 5 minute sets and the following for each minute:

    Minute 1 – American Swings – Do 15 reps then rest the remaining time in minute 1

    Minute 2 – Goblet Squats – Do 15 Squats then rest the remaining time in minute 3

    Minute 3 – Power Cleans – 6 Each side then rest the remaining time in minute 3

    Minute 4 – KB Clusters – 5 cluster Each side the rest the remaining time in minute 4

    Minute 5 – Rest/recover

    Then we repeat the above 3 more times.

    The Complex total time of 21 minutes broken down into 7 each 3 minute sets. A complex consists of exercises that you are able to perform with the KB without having to put it down for the next routine. The goal in this complex is to complete it with a minute left to rest in the 3 minutes. (our group could only best finish at about 30 seconds rest…or it took us an average of 2:30 to complete the complex.)

    This is the complex: 15 Hand to Hand swings, 5 cleans Right side (RS), 5 snatches RS and 5 Windmills RS(think a DQ while holding the KB above head…tough!!!), then 5 Cleans LS, 5 snatches LS, and 5 Windmills LS. Rest the remaining time in the 3 minute segment.

    We repeated the above 6 more times.

    Namerama, Numberama. YHC surprised the group with a Pot O’ Gold gift pack for showing up. HAPPY ST. PATRICK’S DAY!

    Moleskin

    YHC realized quickly how this workout can get tough and most had to modify to ensure set were completed. The above video shows how to expertly execute each routine and would recommend it for any KB fans out there! We had a lot of mumble chatter this morning and was great to catch up with some brothers that I do not get to see on a regular basis.

    I was an honor to lead this morning and have a great week….CB

  • Potato famine

    YHC arrived at Satan’s Hill with Hermie right on his tail for a St. Patricks edition of Satan’s Hill. Being St. Paddy’s day why not do a hot potato.

    COP: 25 SSH, 10 each DQ’s, cherry pickers, deadman hang/5way, imperial walkers, helicopters, merkins, LBC’s, Flutters, Dollies.

    Hermie’s Thing 1

    20 each with coupon curls, overhead presses merkins. Run to otterdale.

    20 each with coupons squats, triceps, Rock copters. Run to top of Satan’s Hill

    Repeat above.

    Nancy 11’s coupon curls and curb/incline merkins. Run rock pile to top of lot.

    Finish with coupon holds various for 30 seconds each then 2 minutes of Mary.

    Prayers and announcements and YHC took us out.

  • Smells like victory

    I love the smell of mulch in the morning…

    Three thoroughbreds broke through a bona-fide gloom for a journey into the back nine of West Broad Village retail. One mile out, four triple checks = one mile, one mile back. 3 miles total.

    Golf Galaxy TC1 – dips & LBC; REI TC2 – chicken peckers & mountain climbers; Home Goods TC3 – Jump Squats & Vee Up; Diamonds Direct TC 4 – Merkins & APD.

    Pinto took us out.

    NMS – good discussion of the economy and university impacts. WBV has a metric ton of mulch in a pile and another spread around – landscaped luxury overcoming any other smells in the environment. You know that smell, that hardwood mulch smell…

  • 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.