Category: Richmond, VA

  • More KB

    A swampy morning greeted 3 warriors at Circus Maximus.  You vs. you vs. a KB.  Here is how it went down:

    • COP
      • 30 SSH
      • 10 old man hangs
      • 15 IW
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
      • 25 APD
    • Mosey to the bus loop for an AMRAP with 30-35 seconds of reps followed by 20, 15, 10 then 5 seconds of rest between exercises
      • Round 1
        • High pulls
        • Curls
        • Squats
        • Halos
        • High pulls
      • Run the bus loop
      • Round 2
        • Skull crushers
        • Sit ‘n presses
        • Hammers
        • Lawnmower pulls, each arm
    • COP with YHC taking us out

    Good work by the PAX today, and welcome to Greenbo.  Good to have some new blood at Circus.  Prayers up for those missing due to injuries or high stress jobs.  Great start to a Thursday!

    God is good all of the time!

    Attila

  • Berenstein or Berenstain?

    4 scraggly bear cubs timidly gathered in the gray drizzle, shaking off hibernation and their grizzly-sized bellyaches after spending the night gorging on the spoils of Bon Air’s high falutin’ food waste. Only the finest trash to table for these hairy beasts.

    Moseyed on down to the circle and warmed up with some Don Quixotes, helicopters, cherry pickers, imperial walkers, mountain climbers, and a few dozen side straddle hops.

    11s at every light post up to the first lot, mirkins and v-ups.

    In the lot, 4 corners escalating jump squats, curb dips, flutter kicks and lbcs.

    Double check 100 jerkins on the bar with running up the stairs and a burpee.

    Mosey across the lot, bear crawl the grass sections all the way to Forest Hill.

    Another double check loop around the circle, 100 traffic cone-raises above the head, 200 traffic cone American hammers, and 50 WW2 with traffic cones above the head.

    Indigenous run with 3 mirkins back to the flag, finishing with 1 minute elbow plank hold.

    From bear cubs to grizzly men in 45 minutes flat. Werner Herzog is proud of you all.

  • Recall VQ!!!!

    7 Warriors showed up in the light rain this morning to see what the VQ brought! Paint soon followed!

    COP

    SSHs x 25

    LBCs x 25

    Freddie Mercury x 25

    Arm Circles x 15

    Mosey to top of the Hill

    Four Corners Round 1 – 80 Squats, 40 WWIIs, 20 Merkins, 10 Burpees

    Round 2 – Pax Called Exercise on loops around block. Mailbox Numbers

    Mailbox’s that end in 3 – 3 Monkey Humpers, End in 5 – 5 Burpees, End in 7 – 7 Mountain Climbers, End in 0 – 10 Merkins

    Back to Clubhouse

    Ring of Fire x 2, 40 More Squats

    BURPEE Suicides x 5 at each stop

    Grab a coupon – Curl Ring of Fire x 2

    Back to Flag

    Numberama, Namerama, Recall took us out

    NMS:

    Awesome VQ by Recall, way to bring the pain brother!!! Also shout out to Beaker who arose from the dead to post this morning! Strong work gents!

  • Nothin’ But Time

    Seven plus one LIFO plus one really LIFO, made for 8 (and sort of 9) dancers in the rain. Here’s the program.

    COP: Deadman Hang OYO / Cross legged deadman hangs OYO / Imperial Walkers x 10 / Russian Soldiers x 10.

    Super Dora: Boris Becker Style – First round = 200 Burpees. Second round = 400 SSHs. Third round = 600 Flutter Kicks (count amongst yourselves). We split up Upchuck and Handshake so there wouldn’t be any “discussion about how to count.”

    Wall of Fame: Grab a seat on the wall for another prize-less contest. Sit on the wall until there is one PAX member remaining. If you fall off the wall, take a lap around the black top and bang out 10 Merkins at each corner. Then get back on the wall. At the five minute mark there were three left (Hardywood, Probation and Swirly). Time to up the stakes. Hold right leg straight out in front. One minute later, we had a winner. Swirl Y. Congrats brother, give me your t-shirt size. PAX makes one final lap around the black top with 10 variation Merkins at each corner. Merkins / Chuck Norris / Wide Grip / X Merkins.

    Quarterback Sacks: Dexter Manley sacked COVID-19, so at Bone Thugs request, we banged out 72 LBCs while surrounding America. ‘Merica!

    BTTF: Swirly took us out!

    Announcements: Crickets

    Prayers: Be mindful of the mental health consequences of COVID-19. Take care of yourself and others around you. Bone Thugs’ wife is starting her doctorate degree program. Kick ass Tammy!

    NMS: You hear a lot of people say that they have nothing but time on their hands these days. While that may be true for some, YHC is super busy, as are others. That said, sometimes 45MOMM does feel like it takes longer than the beatdowns at other AOs. So, today we exaggerated the point with Super Doras. Just a nice slog in the warm rain and humidity.

    As I near my move to Charlottesville, it has been noted by several of you that I must be trying to piss y’all off with these beatdowns, in order to make the breakup easier. Yep. It’s all I can think to do.

    TYA buzzed the tower this morning. He’s somewhere near Memphis. Great to see him out, and getting it in.

    Another awesome morning today men. If you’ve been with me the last few days, enjoy shampooing and buttoning the shirts.

    See you clowns Saturday!

  • Joy Comes in the Morning

    Eight faithful Pax connected last night in the dusky gloom to see what the Inaugural 3rd F Bible Study/Devotional/Testimony/Sermon from YHC was all about. Offshore had been wanting to start a Bible Study after the First Watch beat downs on Wednesday morning before Covid-19 arrived. He and YHC decided to not wait until things opened back up and agreed to begin the Bible Study virtually for the time being.

    This will occur again in two weeks on Tuesday, June 9th and will run bi-weekly. Volunteers recommended to lead. Format is up to the Q. Offshore will lead on June 9th. What was discussed last night is reserved for the ones who were on Zoom 🙂

    Amen!

    Kubota

  • Skunks Suicides

    5 Beasts, and one skunk graced the presence of the gloom this morning in New Market. With the skunk lingering near the clubhouse, the PAX quickly moved to another location.

    COP

    Helicopters

    SSHs

    Imperial Walkers

    Copperhead Squats

    Jazzercise

    Mosey to front of hood, 5 Squats at every man hole

    Suicides by Street – Every Street is your marker.

    Street 1 – 20 WWIIS

    Street 2 – 40 Dry Docks

    Street 3 – 10 Burpees

    Reverso but add 4th Street with 20 Crunchy Frogs

    Back to the flag, 5 merkins at every man hole.

    Numberama, Namerama, YHC took us out.

    Recall VQ tomorrow!

    Strong work Gents! 3.3 miles registered today!

    Duke

  • Korean Wine

    Two groups of six showed up for Vinny’s Greatest Hits: Volume II. Time to warm up the pipes.

    Kegel Exercises: Mosey to the Carillon for – Helicopters x 11 / IWs x 11 / Merkins x 11 / Scorpion Kicks x 11 / Russian Soldiers x 11

    Macarena Merkins: Mosey to Penny’s Pub. Grab 2 coupons each. Set up wide enough apart to be able to do traditional merkin in between the coupons. 3 rounds of 15 OYO. First round regular stance. Second round wide stance. Third round narrow stance.

    Begin in Merkin position in-between coupons. Left hand up on coupon followed by right hand up on opposite coupon. Left hand down; right hand down. Shoulder tap. Shoulder tap. Merkin (that’s 1 Macarena Merkin).

    Pipe Loop 11s: Begin at the spill out point of the trail loop with 1 LBC. Bear Crawl or Crab Walk to the head of the trail to perform 10 Copperhead Squats. Commence misery.

    BTTF

    Announcements: Nothing in particular

    Prayers: Be mindful of the mental health epidemic that COVID-19 is producing and will continue to produce. Look to EH now more than ever. Be a friend. Be an inspiration. Be there.

    NMS: Thanks to the First Watch crew for posting to WDog today to send me off. Much appreciated. After yesterday’s ground and pound, it was time to get the legs in on the action. Pipe Loop 11s are a special breed of hurt and fun that we are only able to experience this time of year. At least half of the boys finished before we had to head BTTF. Well done. That was like completing the ‘ole 96er, but without the t-shirt.

    Continue to do what you do men. I for one am honored, humbled and inspired to see it first hand everyday.

  • Boberry’s Lucky Day

    Two regulars posted for a Zoom gloom beatdown that went something like this:

    1-minute mosey to the COP: SSHs, Merkins, Storm Squats, Scorpion Dry Docks, WWIIs, Lunges. You know what’s coming.

    Lucky Horseshoe. One-minute run before each set of exercises, with 20 reps for each exercise:

    1. Merkins
    2. Merkins, Storm Squats
    3. Merkins, Storm Squats, Scorpion Dry Docks
    4. Merkins, Storm Squats, Scorpion Dry Docks, WWIIs
    5. Merkins, Storm Squats, Scorpion Dry Docks, WWIIs, Lunges
    6. Storm Squats, Scorpion Dry Docks, WWIIs, Lunges
    7. Scorpion Dry Docks, WWIIs, Lunges
    8. WWIIs, Lunges
    9. Lunges
    10. Victory Lap

    PAX were probably on about lap 8 when the 33 minute buzzer went off, but completed the 9th round before 6:15.

    COT

    Announcements: HDHH on Zoom today at 6pm. Meeting ID: 822 7005 7337. PM for password or get the direct link on Slack. Tron next Monday at 5:30am, VRDawg next Wednesday at 5:30am, next 3rd F (needs a name!) June 9th at 8pm.

    NMS: YHC borrowed Boberry’s Powerpoint innovation to help keep track of Lucky Horseshoe laps. Well, YHC’s picture of a Powerpoint slide, anyway.

    Storm Squats were performed two-count. Scorpion Dry Docks were 10 single count each leg. Hopefully we can check in with Loose Goose to see if that is the proper accounting. YHC was probably not running a 4-minute mile pace on the 1-minute mosey, so comparisons to “official” Lucky Horseshoes are probably not possible, but this seemed to be a good beatdown to get the sweat flowing.

    PAX agreed Kubota did a great job leading the 3rd F last night. As was mentioned then, PAX agreed that they are grateful for the culture of respect and encouragement that F3 RVA has maintained during the pandemic.

  • Another Murph, deconstructed

    Seven gathered for a Memorial Day relocation of Punisher to GridIron’s AO, and with a morning start. Short stroll from the parking lot to the new Pull Up bars recently constructed by Henrico County adjacent to the historic Springfield school building.

    After a short warmup, we undertook a deconstructed Murph – two laps of a .1 mile loop from the bars around Springfield school and an adjacent hill (often the site of 10 Minutes of Burpees at GridIron, but not today), and back to the bars. OYO, complete 10 Pull Ups, 20 Merkins, and 30 Squats, taking turns on the bars. Al Gore until all have completed the round, then take off on the run for the second round. Ten rounds total. Halved the final run, adding the distance back to the parking lot to finalize the workout. Finished in just under 60 minutes.

    Nice work, guys. Good follow through by the County in constructing the Pull Up station. Good having Tater back.

  • The Finest of Hanover and Beyond

    Six men stepped onto a special AO for a Memorial Day hot potato beatdown at Hanover Wayside Park that went something like this.

    Phonics’s Q

    COP

    • 20 SSHs IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 10 Big, 5 Small Arm Circles – Reverso
    • 10 Lunges IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Plank Knee to Elbow Bends – IC
    • 20 LBCs
    • 20 APDs

    Total Merkin Count – 20

    Run the Bases – Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs and does 20 Merkins then hold plank. 1st then runs to 2nd and does 20 Merkins then holds plank. 2nd to 3rd, 3rd to home, home to 1st and so on. Each PAX members ran 5 times for a total merkin count of 100.

    Helix’s Q

    From the middle of Horseshoe pit,

    • Do one burpee then run to the left end of the pit and run to the right end of the pit then run back to the middle and Al Gore.
    • Do 2 burpees then to the left, to the right, then back to the middle.
    • Do 3 burpees, then to the left, to the right, then back to the middle
    • Do 4, 5, 6, 7, and 8 burpees then the same thing above

    Special Note – As the PAX started this, Mr. Holland arrives at the park at about 6:48 AM. He then joins the PAX in progress of Helix’s Q. Phonics then apologizes to Mr. Holland because originally the workout was planned to start at 7 AM. Two days earlier it was moved to 6:30 AM without Mr. Holland getting the word. He then showed up and had to do a burpee ladder. Wow what a start.

    Marco Polo’s Q

    Memorial Day Scavenger Hunt

    • Run to the Shelters, do 25 Squats
    • Run to Home Plate, do 25 LBCs
    • Run to the Playground, do 25 Don Quixotes
    • Run to the Hanover Veterans Memorial – do 25 Merkins

    Mr. Holland’s Q

    Mosey to the trail in the woods

    Triple Check – WW2s, dips, run to bridge, run to other bridge, run back.

    Bulkhead’s Q

    At Field, do Elevens – Carolina Dry Docks, Flutter Kicks

    COT – Number-O-Rama, Name-O-Rama, Remember Veterans, YHC takes us out.

    NMS

    It was really special for YHC to hold a special Memorial Day workout at Hanover Wayside Park. My mom said her school use to visit there back in the 1950s. Although small, it has a large open area with a modern playground, a sand volleyball area, 3 shelters, and trails. Mr. Holland commented that he had no idea that this park was there and he might visit it with his family in the future. In addition, a few years ago, Hanover County build the Hanover Veterans Memorial there.

    From the Hanover County website, “The Hanover Veterans Memorial honors military veterans killed in hostile action from World War I to the present day as well as those who have or are currently serving in the Armed Forces of the United States.”

    The highlight of the morning was seeing a truck pull up next to Helix and I. Out comes a guy with Yard Khakis on. He then said, “Is this F3?” FNG Dave “Dark Web” wants to get into shape to do a Rucking event in the near future. He did not know anybody at the workout. He discovered it by searching the web. As I tried to figure out how he found out about this workout since there was no Pre-Blast, my guess is he found The Carpenter’s Saturday Da-Pile backblast which had the announcement towards the bottom of the special bootcamp. Well done Dark Web! He’s also a Godwin guy. Interesting that we had 3 Godwin guys there today who no longer live in the far west end. (Dark Web, Bulkhead, and YHC).

    As we celebrate Memorial Day with cookouts and family time, remember those who gave the ultimate sacrifice for us to have all we have today. Thank you Dark Web and Bulkhead for sharing those who we remember today.

    The only announcement today is the merkin count was: 145 merkins + 36 burpees + 55 Carolina Dry Docks (which I’m counting as merkins) = 236.

    Stay Safe and Gotta Run!

    Phonics