Category: Richmond, VA

  • Father of The Bride

    Two Bermuda Boys met at Goyne Park for the latest installment of the Bermuda Triangle.

    Nothing fancy, just some laps around the school broken up by merkins and a good dose of core exercises. YHC didn’t realize until after, that there were no leg exercises.

    YHC was in his taper for the Half Marathon this weekend so it was relatively light workout for Bermuda. Which didn’t bother Shooter, as he was recovering from illness.

    Great to catch up with Shooter, whose daughter is getting married this weekend. Congratulations!

    As usual, we had plenty to pray for.

  • Tater replacement

    Tater wasn’t feeling well and sent some of us a text. So I took the Q for today.
    Mosey around the parking lot.
    Disclaimer
    • I’m not a professional
    • Push yourself but don’t hurt yourself
    • Don’t leave here with more injuries than you came with
    • Feel free to modify any exercise
    Warm-up
    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch:
    Mosey to Gridiron Endzone
    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch:
    Mosey to Gridiron Other Endzone
    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Dollies
    • Stretch:
    Mosey to the wall in front of the school
    • People’s Chair 15 Air Press, 10 BTTW Shoulder taps, 5 Burpees OYO
    • People’s Chair 15, Milkers, 10 BTTW Australian Mountain Climbers, 5 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Toe Taps, 5 Burpees OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 5 Burpees OYO
    Divided up for Triple Check:
    • Partner 1: Timer runs around the parking islands
    • Partner 2: Squats
    • Partner 3: Crunchy Frogs
    • Stretch:
    Mosey to the poles for Pole Smoker Indian Run
    Mosey to the benches on the far side of the field (away from the bathrooms)
    • 10 Bulgarians in cadence: right leg back
    • 10 Bulgarians in cadence: left leg back
    • 15 Dips in cadence
    • 10 Derkins in cadence
    • 10 Bulgarians in cadence: right leg back
    • 10 Bulgarians in cadence: left leg back
    • 10 Dips in cadence
    • 10 Derkins in cadence
    • Stretch
    • 10 Bulgarians in cadence: right leg back
    • 10 Bulgarians in cadence: left leg back
    • 10 Dips in cadence
    Mosey to the parking lot bathroom for Triple check
    • Partner 1: runs across parking lot and back
    • Partner 2: Flutter kix
    • Partner 3: Squats
    Circle up in parking lot for ‘ring of fire’. Each person led an exercise.
    Times up!
    Announcements
    March 10: Tuesday: 2nd Tuesday 2nd F: Joey’s Hot Dogs in Innsbrook, Noon.
    COT
    Lou Holtz recently passed away. I remember watching a motivational film. He was both inspirational and funny. He “was renowned for motivational, faith-based, and leadership-focused quotes, emphasizing attitude, discipline, and personal responsibility.” Google
    “Life is 10 percent what happens to you and 90 percent how you respond to it”.
    “Do right, do your best, and treat others as you want to be treated”.
    “No one has ever drowned in sweat.”
    “Don’t tell your problems to people: eighty percent don’t care; and the other twenty percent are glad you have them.”
    “You’ll never get ahead of anyone as long as you try to get even with him.”

  • 1984

    At 6am YHC was about to launch a solo ruck, when House Party rolled in and saved the day. We stuck to the main road and parking lots, and completed multiple laps……even tried out the new port-a-potties! Great conversation topics including iPhones reading people’s minds.

  • Into the Fog

    5 Rock N Roll Regulars came out to Rockwood for some fun. YHC had been so excited about the warm temperatures recently that I must have overlooked the fact that it was going to be cold, wet, and foggy outside. Lucky for us, it was 70 and sunny in our minds.

    Mosey the the BBall courts for Warmerama:

    Quick welcome and disclaimer

    Various exercises in cadence.

    Suicides:

    Move to baseline for –

    1 normal suicide

    1 burpee at each line

    1 burpee, 2 LBC’s at each line

    1 burpee, 2 LBC’s, 3 merkins at each line

    1 burpee, 2 LBC’s 3 merkins, 4 American hammers at each line

    1 burpee, 2 LBC’s 3 merkins, 3 American hammers, 5 Carolina dry docs at each line

    4 corners:

    Mosey to the large parking lot for 4 corners with –

    25 hand release merkins,

    50 WWII’s

    75 flutter kicks

    100 monkey humpers

    Quintuple Check:

    Mosey to the hill near the trail for a quintuple check with –

    Merkins, Dips, LBC’s, Monkey Humpers

    Runner runs down the hill and back up.

    3 rounds of wall work:

    20 donkey kicks/Hoe downs

    15 donkey kicks/Hoe downs

    10 donkey kicks/ Hoe downs

    All in cadence

    Catch me if you can:

    Mosey to the area next to the dog park –

    Partner 1 bear crawls while partner 2 does 5 burpees and runs to switch spots.

    Long mosey back to the flag for a couple mins of ab work.

    Names/Numbers/YHC took us out.

    Prayers for Chaplain’s son Jake as he recovers from his concussion. Prayers for Melville’s mother as she recovers from rotator cuff surgery.

    Great work today. Always a great time a Rock N Roll.

    Thanks for letting me lead,

    House Party

  • Give Us All Your Hot Dogs & Skittles!

    5 HIMs emerged for a Beaver Style Lumberyard beatdown this morning, and they all pushed through it with great vigor! Baseball Season is upon us and so is the Snack Shack! Folks were bringing in what Yukon thought to be goodies as we were running through the rough and demanded hot dogs and skittles in passing that had YHC giggling!

    Here’s what they witnessed:

    Mosey to the E Helipad for disclaimer, F3 Mission and Warmarama:

    • Arm Circles
    • Reverse Arm Circles
    • Cherry Pickers
    • DQ’s
    • Ukrainian Soldiers
    • Various Leg Stretches
    • 49 SSH’s IC

    Eye of the Storm. 2 Rounds – 5 Burpees in the Eye between 4 routes of exercise of 12 reps each including:

    • Merkins
    • Sissy Squats
    • LBC’s
    • Plank Jacks

    Mosey to the Coupon Stack for a round of YHC current favorite, Jack Webbs(thank you Gypsy!).
    •Merkins & Coupon presses

    Mosey to the W helipad for final COP

    Deck of Leadership – F3 Card deck goes in the center of the PAX. 2 PAX draw a card from the deck, highest draw wins the chance to lead the PAX by counting cadence of exercise drawn or sets distance of MoTs.

    • 100 Yrd Bear Crawl
    • Burpees
    • Oblique Crunches
    • Heels to Heaven
    • Rosilita’s

    Numbers & Names

    Announcements & Prayer Requests – Big prayers for the leadership of this nation.

    Yukon closed us out in prayer.

    Way to push yourselves this morning men! Thanks for coming out!

  • Day 6 – The Climax

    Nothing ambiguous about two studs enjoying a whiskey pour and deciding to bash together at DogPile.

    Here’s what transpired:

    Handshake takes the lead and we sashayed past some hulking men in uniforms and big flashy sirens

    • COT – SSHs, Helicopters, Monkey Humpers, APDs, Inverted Scorpion Kicks, Plank

    Mosey to the amphitheater stage

    Threesome Check

    • P1/P2 – Run around amphitheater and meet up for Booyah Merkins x 10
    • P3 – People’s Chair
    • Alternate until P1/P2/P3 have run 6 times and sat 3 times

    Amphitheater Grind – 10 Scrunchy Frogs on each step

    EF Hutton assumes control

    Mosey partly down Love Hill

    Discover virgin territory and take a new partner

    • Start on top with Merkins x 10
    • Go down for Dips x 20
    • Slowly come back up stopping for Merkins x 10 with feet on your partner’s shoulders
    • Finish coming up to the top for Booyah WWIIs x 20

    Mosey down the pipe shaft

    Threesome Check 2

    • P1 – run from the base of the pipe to the tip then circle around the backside
    • P2 – Heels to Heaven
    • P3 – Hand Release Merkins

    Stop before finishing and shift positions over to Love Hill

    • Lindsay – DryDocks/ Hammers

    Mosey back to VSF for a few vinegar strokes and the counterclockwise swirl.

    Numberama, Nameorama, COT

    MOLESKIN

    Thirty minutes after signing up for a week of Qs, F3RVA’s favorite 8 year old regretted it, but it was too late, the word was out and there was no looking back.  One man was smitten enough to make it to all 6 Handshake romps in the gloom.  People will say it’s love.  The proof is in the man pudding.  All ambiguous jokes aside, congrats on 8 years.  Keep bringing the mumblechatter, pencil rolls, and chaos brother.

    ANNOUNCEMENTS

    Prayers for Wojo’s Mom and Roger Roger’s FIL

    Breaking Bread needs someone for Sunday this month

    The Bridge – looking for new RVA leadership

  • To save or not to save daylight….

    Among the 6, both 4 and 5 mile distances were chosen.

    Saab abides

    RAMM 1800

    We will head out to Lafayette then W Franklin and loop back toward Grove at varying locations depending on distance.

    4s: https://onthegomap.com/s/5eha4kmp

    5s: https://onthegomap.com/s/3tsk0njm

    6s: https://onthegomap.com/s/0g6mfb69

  • Who’s a star?!  I’M A STAR!!! 

    A swarthy 8 gloomstuds assembled on the misty fields of Bon Iron, including a downrange champ from Ohio named Pinetree, and here is the beastmode superpump we endured… ahem, enjoyed!

    The THANG: 

    WARMERAMA: 

    • Mosey lap and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    BUILD-A-BURPEE BEAST:

    • x6 Beast rounds, stopping at each of the six stops for x6 reps, but each round ADDING to prior reps
    • Round 1: x6 Squats
    • Round 2: x6 Squats + x6 Merkins 
    • Round 3: x6 Squats + x6 Merkins + x6 Plank Jacks
    • Round 4: x6 Squats + x6 Merkins + x6 Plank Jacks + x6 Groiners
    • Round 5: x6 Squats + x6 Merkins + x6 Plank Jacks + x6 Groiners + x6 Star Jumps
    • Grand Finale Round 6: just a beautifully simple x6 Man Maker Burpee (8-count w merkin and plank jack in plank) at each line

    QUARTER POUNDER:

    • Mosey to 25yd, x25 WWII’s, bernie back
    • Mosey to 50yd, x50 Humpers, bernie back
    • Mosey to 75yd, x75 LBC’s, bernie back
    • Mosey to 100yd, x100 SSH’s, bernie back

    4 MINS OF MARY:

    • Painfully slow Boat/Canoe
    • Alabama Prom Dates IC
    • Flutters IC

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  It’s been too long since YHC has enjoyed a build-a-beast. Banter was strong after everyone was repeatedly shouting “I’m a Star!” with the 5th Beast round. PAX looked super strong and finished the cumulative beast with plenty of time left, so we used the field markers for a classic quarter pounder to stretch our legs a bit. Enjoyed meeting Pinetree from F3 Canal Fulton (Ohio), here for his son’s soccer tournament. The Bon Iron PAX is getting bigger and stronger. Way to push fellas! Also really enjoyed our coffeerama after – appreciate you Machinhead!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • 112

    Two guys made the most of the beautiful morning to see what the creek had to offer.

    COP — goodly amount of exercises

    10 calf raises, 10 merkins
    20 calf raises, 10 squats
    30 calf raises, 10 am ham
    40 calf raises, 10 freddies

    4 corners (2x)

    great morning had by all!

  • Who has a Rooster?

    The warm weather popped a few cocoons and the PAX were out in force at TwinTeam. A few too many for the coupons YHC brought along so we had to supplement with the hidden cinderblocks.

    High PAX numbers through off the plan for the day so sticking together and improvising through the chatter was the theme of the day. Early talk of bottle service with Rumpleminze in Columbia, SC got us through the warmup. Round robin with various weighted exercises and timer getting in a few pullups.

    Other stuff happened too, some with weights, some without, very little counting and a bit of running. Overall a solid Lounge at TwinTeam workout with an excellent round of post-workout coffee.

    Welcome back Sanchez and others that have been in hibernation.