Category: Richmond, VA

  • 4 Corner Friday

    5 Beastly men showed up to Satans Hill today to kick the weekend off correctly!

    COP – No counting done, due to the mumblechatter

    SSHs

    LBCs

    DQs,

    Helicopters

    Jazzercise

    Mosey to top of the hill!

    4 Corners –
    Round 1 – 25 Merkins, 50 Dry Docks, 75 Monkey Humpers, 100 LBCs

    Round 2 Reverse – 100 Arm Circles, 75 Squats, 50 Shoulder Taps, 25 WWIIs

    Sprint 40 yards

    Mosey to bottom lot

    Dealers Choice with coupon 25 Reps

    Curls, Overhead Press, Overhead Hold, Triceps, and Bench Press

    3 AYG Sprints

    Burpee ring of fire!

    Numberama, Namerama, YHC took us out!

    Prayers for Nancy’s Mom, Wilson’s Extended Family and Honeymoons Dad! Also, be kind to thy neighbors!

    Duke

  • Westside Story

    The Forge Diner opened early this morning and served a dozen free range Hardywood Farm eggs sunny side up. Here’s how DTH (wearing nothing but a short apron with an F3 logo) added the hot sauce:

    The THANG:

    COP #1 at the Culdesac:

    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Russian Soldiers x10 IC
    • NoCheat Merkins x10 IC
    • LBCC x20 IC (Little Baby Cross Crunches)
    • Freddie M’s x20 IC
    • Wilson’s Stretch
    • CDD’s x10 IC

    COP #2:

    • ZIGZAG ELEVENS:  11’s with descending Decline M’s on one side of the road, ascending Burpees on the other, moving zig zag down the road so DM’s at each light pole
    • Variable Mary for the SIX

    COP #3:

    • Over-Unders on the handicap rails to the top, Mary for the SIX
    • Partner up for x3 set each of:
    • Jerkins x10
    • Dips x10
    • Cliffhanger Merkins x10
    • Mo Mary for the SIX

    COP #4:

    • Partner up for Triple Check:
    • Moving partner ascends stairs with ToothFairies, runs around top back to team
    • Other guys are doing Monkey Humpers and WWII’s

    Mosey BTTF:

    • x3 Groiners at each level of Mount Chaplain back to the Flag

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • The Fresh Prince of Bon Air took us out

    NMS:

    • Solid numbers today at the Forge, and perfect for partnering up in 2’s or 3’s. Sticking to the West side of Hugenuts High for the morning, YHC pulled in a couple new ideas today including the Little Baby Cross Crunches and ZigZag 11’s, which both seemed to work well. Also revisited some favorites at the rails and reintroduced ToothFairies. Overall a very impressive effort from the men – and swimming through the humidity was no joke! Welcome back to Waterwings from CARPEX – we’ll be seeing more of him.

  • 2 slay the beast

    Two warriors arrived at Timberwolf to find themselves in a party of 2. Many had stated interest but only a few good men showed up.

    Warmarama SSH, DQ’s, Cherry pickers, dead man hang, Helicopters, arm circles, Merkins, Dollies, Flutters, LBC’s.

    Mosey to track for the Beast. You all know how that works so the exercises were Merkins, copperhead squats, WWII’s, Drydocks, Lunges, Last round was battery of 6 each flutters/dollies, Rosalita’s at each stop. 6 rounds complete mosey to light pole alley, mini style. 6 poles, 6 exercises, 20 reps on each end. Same exercises as the beast. Lunge back to flag. Time was called.

    YHC thanks Wilson for posting today and motivating me to make today count. YHC thanks Wilson in general for introducing me to F3. Prayers to Honeymoon’s dad and his recovery and YHC’s mom for positive test results and a quick treatment plan. YHC took us out. Everything you give to others throughout the day comes back to you. Give out positive energy and create the world you live in.

  • Backblast Musical Chairs

    6 Strong gathered in the gloom on a warm morning (tho there was a breeze!)

    It was another hot potato Q for 45MOM and Swirly got us started off. Warmup included SSHs / Don Quixotes / Dead Man Hang / Imperial Walkers / Merkins / FlutterKicks

    Mosey to side of school for a triple check with one man doing Abyss Merkins on the benches, one doing WWIIs and one bear crawling to the street and back.

    Swirly flipped the Q to Hitch who took us up to the corner of the track for a Dora. Each team did 100 Merkins, 200 Squats and 300 SSHs – one partner doing the exercise, one runs to the pullup bars, does 3 pullup and run back.

    Hitch flipped the Q to Probation who took us to the blacktop for four corners. Start out with 10 Burpees, then 20 Merkins, 30 LBCs and finish with 40 two count Mountain Climbers.

    Q flipped to Handshake who moseyed over to the pullup bars for a few rounds of pullups and dips. One group did 5 pullups while others did dips, then switch and go around 3 times.

    Handshake flipped Q to YHC with 10 minutes left so we moseyed back to blacktop for a couple of rounds of tracers on the tennis courts – forwards, karaoke, backwards at each net.

    Finally we moseyed back to the flag to finish with a ring of fire of Merkins. 5 each of your own choice, two rounds.

    We nearly completed a total hot potato Q but came up short before YHC could flip it to the final pax member BT. Hot potato workouts always becomes a game of who’s still standing with no chair when the music ends. YHC took the Q with less than 10 minutes left and it didn’t feel right to pass it on with only 2 minutes left.

  • No Comment

    Quiet morning for a run. The crowd came in right on time and off we went to Snake River. 4s to the fork, 5s did both tongues, 6s did both tongues twice – all returning on Patterson.

    YHC look us out.

  • Triple Fest at WDog

    YHC saw the Q sheet had no leader last night and not wanting a hot potato signed up for some humpday morning fun and here is what went down:

    COP

    Mosey to 1st Crop circle and performed: 20 SSH, 10 DQ(slow), 10 Imperial Walkers, 10 Russian Soldiers, 20 2ct American Hammers, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    Mosey to Carillion Field by War Memorial tower for 4 corners, Corner 1 (C1) – 5 burpees, C2 – 10 Squats, C3 – 15 2ct LBC’s(30 reps) and C4 – 20 Merkins. Repeat 2 more times for a triple check. We stayed together as we had a small group of 4.

    Then mosey to the Rugby Road Triangle starting at the top lunge to Rugby Road run down hill, Bernie Saunders back up hill, 20 merkins. Repeat this routine 2 more times for a triple check.

    Mosey to Coupon Stage, Grab a coupon and partner up P1 touches six trees(no coupon)(timer) and P2 performed sit up press with coupon. Switch P2 touches 6 trees and P1 sit up Press. Next rotation P2 curled coupon and P1 touched 6 trees, switch where P1 curled Coupon and P2 touched 6 trees and final rotation P1 touched six trees, P2 lunged with coupon and switched where P2 touched six trees and P1 lunged with coupon.

    Mosey back to Flag

    Namerama, Numberama, Faceplant took us out.

    Moleskin-

    Cheech & Chong | Roy Thomson Hall

    Fellowship and Fitness was ever present this morning with the small group of four as we talked about how we keep each other motivated, how our family lives have improved and we are better dad’s and husbands. When we were around the flag Swirly brought up a story of a former F3 brother from Lexington, South Carolina named Cheech. He was tragically killed while running one morning by a car that ran a red light. It was special for Swirly to share and remember him so YHC wanted to share with the RVA group and others who may read this BB as 4 brothers thought of Cheech this morning. Have a great day gents and I will see you in the Gloom….CB

  • Glad I Shaved For This

    Four Horsemen entered the squared circle at First Watch.  Here’s what happened.

    Mosey down River Rd to the UR Intramural Field, pit stop to tell Saab hello.

    • SSHs
    • Russian Soldiers
    • Hairy Rockettes
    • Jazzercises
    • Reverse Crunches
    • Hand Release Merkins

    Dora (P1 Exercise/ P2 Bear Crawl up hill to fence and run back)

    • 100 2ct Mountain Climbers
    • 200 Suzanne Somers
    • 300 SSHs

    Mosey over to long-jump area

    Quadruple Check

    • Dips
    • Step Ups
    • LBCs
    • Run to giant Pack’n’Play and back

    Mosey around to the hill behind the fields on Crenshaw

    11s – Merkins/ Jump Squats (Bernie up between sets)

    Mosey up Crenshaw to College to Club Vista to Westham and back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    Good to have some company this morning, though thoughts of a “solo Q” crossed YHC’s mind when First Watch Captain Kubota let YHC know he wouldn’t be able to make it this week. 

    Things YHC learned this morning:

    • Honeydo chooses his car in the morning based on which one of the four actually starts. 
    • Handshake can hyper-extend his knees 3 or 4 times and keep on plugging away. 
    • Splinter must have known we’d find the tall grass and possibly some ticks this morning, so he made sure to shave his….

    ANNOUNCEMENTS

    None of record

  • 11s-50s

    9 Beasts showed up to SOT on hot and humid morning to sweat!

    COP

    SSHs

    DQs

    Helicopters

    Imperial Walkers

    Copperhead Squats

    LBCs

    Flutter Kicks

    Jazzercise

    Mosey to Field

    11s – WWIIS and Box Jumps

    Mosey to bottom of track

    50s – 50 reps of excel isle called then run half a lap and plank for the six.

    Exercises – LBCs, Copperhead Squats, Dry Docks, Monkey Humpers, Pole Smokers and Arm Circles

    Love hill up to Lot

    3 Burpees and Circle the bus loop to the flag.

    Numberama, Namerama, YHC took us out!

    Prayers for Honeymoons Dad and Nancy’s Mom!

    Puppy Pile Sunday atIs No Toll, See DTH Preblast.

    Duke

  • Team MANNDate

    Two fighters decided to shake off the fart sack and try out some fun this morning that went something like this…

    COP all IC – 20 SSHs, arm circles, 10 don quixotes, 20 LBCs, 10 hand-release merkins, 10 goblet squats.

    Swing & Goblet Squat Ladder

    10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat

    Sit-Up and Go

    One person does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    The Beast Mother

    Start with two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

    Series of Ab Fun

    15 LBCs IC, 10 WWII situps OYO, 15 flutterkicks IC, 10 WWII situps OYO, 15 american hammers, 10 WWII situps OYO, 15 freddie mercuries, 10 WWII situps OYO.

    Numberama, Namerama, YHC took us out.

    NMS:

    YHC showed up at 5:25 am to an empty parking lot. It was still empty at 5:31 am but then Yardsale rolled in. Nobody had the Q but YHC had some memories of some old MANNDate Q’s in mind so he took it and ran with it.

    Good mumblechatter was expected with Yardsale but the exercises kept the talk to a minimum. There were ample opportunities to catch up in life, however. The 2nd and 3rd F make it into the conversations if the PAX is open to it!

  • 4th Annual HR Derby – There are no Big Al’s in our midst…

    but we do have Boberry Doublemint Snuff – the latest IPA flavor according to today’s PAX.

    I’ll save those of you in a hurry a lot of time — today’s HR Derby turned out like the last 4 – few HRs and LOTS of Burpees. Stop here if you don’t want to read the carnage.

    18 men stepped to the plate for 3 swings that resulted in exactly ZERO HRs and exactly 90 Burpees in approximately 25 minutes.

    It was so bad that we went Snake Draft and ran through the order in reverse with 2 swings each just so we could finally see a ball fly over the fence (other than the one I threw over the fence). LongPole was the first guy to break the seal and launch one out. Followed by Flatline and UpChuck.

    Not everyone was able to stick around for their second at bat, but roughly 90 swings produced THREE HRs. That’s it, I’m ordering a round of steroids for the entire PAX and I’m putting the balls in a humidor until next year. Next year, the HRs will be flying – you watch.

    Oh yeah, we started with some warmups – DQs, Helicopters, Jazzercisers, SSHs, Imperial Walkers, LBCs, Flutter Kicks and some high knees, butt-kickers, Karaoke’s and base-stealing sprints. PAX looked great during those. The carnage started when the pitches started.

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile at NoToll 0700 next Sunday (7/12)

    Great to be back out there. See ya next year!

    No More Gumbo For You.