Category: Richmond, VA

  • Horseshoe

    7 strong as we headed up Satan Hill and ran to the Horseshoe.  Added a little length to the shoe as we started above the cul-de-sac to include the hill!

    The thing:

    Horseshoe back and forth on the long path 6 total times

    1st – 3 burpees and run to the other end

    2nd – 3 burpees and 10 merkins run to the other side

    3rd – 3 burpees, 10 merkins and 20 squats run to the other side

    4th – 3 burpees, 10 merkins, 20 squats and 30 mountain climbers run to the other side

    5th – 3 burpees, 10 merkins, 20 squats, 30 mountain climbers and 40 American H. run to the other side

    6th – – 3 burpees, 10 merkins, 20 squats, 30 mountain climbers, 40 American H. and 50 LBCs run to the other side

    7th – Reverse the above and drop the last exercise at each end until you are just at burpees!

    After the completion we went on a mile run with exercises mixed in with a random set of golf clubs POG was throwing away!  Long story but we saved them and some lucky person will end up yelling FOUR 1 day after they hit a shitty shot into a group!

  • Sons Of Liberty

    “Because a body of men, holding themselves accountable to nobody, ought not to be trusted by anybody.” The original T. Paine

    Three freedom loving men exercised both choice and conscience without interference on the rights of others before dawn. They were not reactionary to the whims of the hour, but purposeful in laying the foundation for a life of long service and usefulness. According to legend it went a little something like this.

    COP Swirly: Deadman Hang, Cross Leg Hang, SSH, Merkins, Fudds Wife, Wilsons Wife, Flutter Kicks.

    Triple Check (Swirly): One partner runs the main circle, one partner does does, one partner does incline merkins.

    Mosey to get coupons at the bottom of the hill and pass to Hardywood.

    Escalating Four Corners With Coupon For Personal Growth

    Corner 1 10 squats

    Corner 2 10 Ground To Overhead Press

    Corner 3 20 American Hammers

    Corner 4 10 Burpees

    Mosey Spring Valley and pass to Faceplant

    Double Dora

    One partner stays at bottom of the hill, one partner waits at the top of the hill and one partner starts running up the hill. The men at the top and bottom begin the dora exercise. The change over happens with the runner going up hill switches with the person exercising and they run down the hill to switch with the man exercising at the bottom of the hill.

    100 Merkin

    200 LBC

    300 SSH

    Mosey back to the flag.

    Numberama, namerama, YHC led us out.

    News: July 4th Convergence. 6am at No Toll

  • My Daughter Made Me Do It

    Eleven eponymous eggheads circled up on the warm pavement for this week’s iteration of Hoedown. Greetings and salutations were exchanged for YHCs first F3 Q since the March Madness that never happened. Scuttle around the drop-off loop up to the blacktop ocean for COP that went something like this:

    COP
    10x Helicopters
    15x Smurf Jacks
    10x Don Quixotes
    20x Imperial Walkers
    15x Arm Circles
    10x Merkins

    The Thang
    Short mosey over to the end line closest to the school for the first of many iterations of 3 sets of 3 exercises of 12 reps.

    Batch 1
    12 squats
    12 WWIIs
    12 merkins
    Run to the end of the blacktop and back
    Repeato for a total of 3 sets

    Batch 2 – Mosey to the bottom of Lindsay
    12 lunges (each leg)
    12 4-count american hammers
    12 shoulder tap merkins
    Bernie Sanders halfway up the hill then run back
    Repeato

    Batch 3 – Mosey to the small parking lot
    12 jump squats
    12 4-count flutter kicks
    12 inchworms
    Bear crawl to the other side and commence second set
    Repeato

    Batch 4 – Mosey to bigger parking lot
    12 single leg APDs
    12 torso lifts
    12 hand release merkins

    Al Gore until time expires

    Moleskin
    It was a majestic day today. Conversation was abundant even with the excessive amount of internal counting. Clearly, the PAX has been busy with their Ms the past few months. Multiple references to special korean wine and breaking in tree houses.

    The format of this workout and a few of the exercises were pilfered from my daughter’s COVID workout routine. YHC is especially thankful for the introduction of the inchworm.

    Good virtual coffeteria post workout. Glad to be back.

    Splinter

  • Independence

    2 elite runners hit the streets of northern Chesterfield County for a few miles. After Lugnut revealed his long weekend of runs we decided on an easier out and back route that neither of us had done before. Out to Independence Golf Club and back for a little over 5 miles. Weather was great and we had a Bullseye sighting on Winterfield hill.

  • The Bill of Rights

    Today marks the day that the Bill of Rights was introduced to congress by James Madison in 1789. Short COP and we are off!

    6 Burpees

    8 Merkins

    17 Jump Squats

    89 LBCs

    The Bill of Rights: with 1 minute mosey between each Amendment

    • 1. Congress shall make no law respecting an establishment of religion, or prohibiting the free exercise thereof; or abridging the freedom of speech, or of the press; or the right of the people peaceably to assemble, and to petition the Government for a redress of grievances.
    • -•20 American Hammers with a coupon IN CADENCE

    • 2. A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.
    • -•Bear crawling 11s with 2 count Lawn Mower Pulls and 2 count pistol squats

    • 3. No Soldier shall, in time of peace be quartered in any house, without the consent of the Owner, nor in time of war, but in a manner to be prescribed by law.
    • -•20 2 count Russian Soldiers OYO

    • 4. The right of the people to be secure in their persons, houses, papers, and effects, against unreasonable searches and seizures, shall not be violated, and no Warrants shall issue, but upon probable cause, supported by Oath or affirmation, and particularly describing the place to be searched, and the persons or things to be seized.
    • -•20 Pass through merkins (pass coupon back and forth between each Merkin)

    • 5. No person shall be held to answer for a capital, or otherwise infamous crime, unless on a presentment or indictment of a Grand Jury, except in cases arising in the land or naval forces, or in the Militia, when in actual service in time of War or public danger; nor shall any person be subject for the same offence to be twice put in jeopardy of life or limb; nor shall be compelled in any criminal case to be a witness against himself, nor be deprived of life, liberty, or property, without due process of law; nor shall private property be taken for public use, without just compensation.
    • -•Outlaw (Spell O with both feet, 10 to the right, 10 to the left)

    • 6. In all criminal prosecutions, the accused shall enjoy the right to a speedy and public trial, by an impartial jury of the State and district wherein the crime shall have been committed, which district shall have been previously ascertained by law, and to be informed of the nature and cause of the accusation; to be confronted with the witnesses against him; to have compulsory process for obtaining witnesses in his favor, and to have the Assistance of Counsel for his defence.
    • -•Run 30 sec out with the coupon, 10 burpees, run back to start

    • 7. In Suits at common law, where the value in controversy shall exceed twenty dollars, the right of trial by jury shall be preserved, and no fact tried by a jury, shall be otherwise re-examined in any Court of the United States, than according to the rules of the common law.
    • -20 American Swingers •20 Hello Dollies

    • 8. Excessive bail shall not be required, nor excessive fines imposed, nor cruel and unusual punishments inflicted.
    • -10 pretzel twists each leg

    • 9. The enumeration in the Constitution, of certain rights, shall not be construed to deny or disparage others retained by the people.
    • -3 sets of: 9 WW2s with coupon •9 Goblet squats

    • 10. The powers not delegated to the United States by the Constitution, nor prohibited by it to the States, are reserved to the States respectively, or to the people.
    • -20 Carolina Dry Docks
    • -20 Alabama Prom Dates

    Numberama Nameorama, bit of 2nd F catching up on our plans for the future. YHC forgot to take us out! So shall do so here: Dear lord thank you for the many blessings you give us daily. Please help us to be lights to the world every day.

    NMS:

    It has been an honor to lead on Mondays in the virtual gloom. Today marks the end of TRON in the virtual realm. If there is intrest we will have a kettle bell AO in SOJ on Mondays in person.

  • “If you thought that sucked, you really wont like this”

    COP

    1st round- 1 Burpee at every mailbox around the main loop.

    2nd round- 5 squats at every left mailbox around the loop.

    21s (7 half up, 7 half down, 7 full) curls with a rock, run do 10 jerkins, run to stop sign and back. Plank for six and do 10 plank jacks together.

    Did 4 rounds of that until 6:15am hit.

    Strong work by all!

  • Ghost Town

    4 runners moseyed down the street formerly known as Cary and over to DogPile then back again, picking up one more on the return. Cary currently looks more like a post apocalyptic ghost town.

  • Triple Check or BS

    YHC saw the opening in the DaPile Q and decided it was time to take this venue on for a drive so here is what went down with 7 other F3 brothers!

    COP

    Mosey to Basketball courts behind Atlee HS and performed the following:

    20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 Alabama Prom Dates, 10 reverse scorpions, 10 scorpions, 20 Merkins.

    The Thang

    So we mosey to the bus loop for a triple check, well we had eight guys and YHC thought well we will need eight exercises, so YHC pulled out stretch bands and we set up stations, Station 1(SI) overhead pull with bands, S2-lateral raises with bands, S3 – step ups on a bench, S4 Curls with Bands, S5 bench press with heavy band, S6 – LBC’s, S7 – 40 merkins S8 – run bus loop lap as the timer before we rotate. YHC was informed by the PAX that this is The Big Suck as brought to DaVille by Mudface…(although we did not have the heavy bag A.K.A. Eric, we joked that we did not want to try to throw Marco Polo around, so no bag today.) The only twist is that we did this 3 times.

    We then moseyed to flag.

    Mary and COT

    We had some time for a 4 minute Tabata of lunges, then ring of fire with flutter kicks, and stretching.

    Numberama, Namerama, trout took us out.

    Moleskin

    Announcements – Spit will be hosting the Father’s day workout at the Creek on Friday June 19 and he encouraged us to bring our 2.0’s to this event. July 4 convergence will likely happen; however, we need to hear more from the State.

    On another Note this is the D-Day anniversary and wanted to take a moment of silence to think of the young brave men that died on the beach, in the air and at sea on this eventful and pivotal day in WW II.

    It was great to see the gang again and an honor to lead. Cheers…CB

  • Clear Direction

    21 men came together to fight the tyranny of the Fart Sack and the Humidity. With temps sunny and 70, the PAX launched on time at 06:00.

    Mosey to the Great Lawn for the COP

    SSHs
    IW’s
    Swirly’s Dead Man Hang
    Right over left, then left over right
    Rosalitas
    Hello Dolly
    Scorpion Kicks
    HRMs

    Mosey to the Ha’ Penny Stage and grab a coupon for Touch-a-Tree

    Round of 10…Partner 1 touches 10 trees while carrying his block above his head. Partner two completes WWIIs while holding block on chest. Variety of planking and Al Gore for The Six.

    Round of 8…more of the same

    Round of 6…Alabama prom dates.

    Round of 4…burpees.

    Round of 2…burpees.

    Curls for The Six on the last round.

    Replace the blocks and Mosey to the Amphitheater for:

    Decline Merkins x5
    V-Ups x5

    The Q received a request to go back up, so the PAX did 10 flutter kicks (x4 count) on each step up.

    Mosey BTTF

    NMS:

    Solid work today, fellas. The Humidity was strong in The Gloom today. And, apparently gravity strongly attracts cinderblocks to Earth.

    Kotters to Winehouse who has been taking care of multiple little kiddos and DTH who deported from Papua New Guinea for recruiting for a Cult. Nice to have you all back. (Side note: Anyone else notice DTH sporting a big Grin during the APDs? Imagine if his family had NOT been in PNG with him.)

    This week, Hardywood supplied YHC with the following Fun Facts:

    1. The largest source of revenue for Harvard Business School is publishing (MBA teaching is 4th).
    2. HBS publishes an official set of Directions for Touch-a-Tree,

      The PAX were provided a copy of said directions, gratis, today. TYA has offered laminating services during office hours.

    Announcements:

    Fourth of July Convergence at No Toll. 6 a.m.

    Please keep Flatline in your thoughts. His grandmother passed away this week. Service is today.

    Please also keep Profit in your prayers. He had a serious accident this week in North Carolina. While it is expected he will pull through, his injuries are extensive, and the road to full health will be a long one.

    Lastly, YHC asks the PAX to generate Direction for themselves, then use that to hold yourself Accountable. All the laws and all the programs society generates to help reform and grow can have their impact. Your Impact comes through each individual interaction. When you interact with people, use your eyes, your smile, and your investment in challenging yourself to achieve better outcomes.

    Remember that today is the 76th Anniversary of D-Day. Men of all colors exposed themselves as a segregated Army (and Navy) blazed a path to a better world for all of us. Regardless of the messages you hear, the arch of the past 76 years has been overwhelmingly positive. And, surely, there is work to do.

  • Choices and decisions………

    Quick COP and off we went to tackle the cul de sack tour of New Market.

    Today marks 22 years of marrage with Wilson’s Wife! 22 reps (some in cadence and some OYO) at the bottom AND top of cul de sack. Got to all but one in the hour.

    Each PAX member chose exercises. Some might have seemed easy, but at times our choices don’t turn out easy…………….Arm Circles HAHAHA!

    Recall took us out. Great job men!