Category: Richmond, VA

  • The Peskiest Lawnmower

    3 two legged PAX and 1 four legged PAX met in the zoom gloom for a beat down.

    YHC failed to get this backblast done in a timely manner so it is a bit fuzzy. Here are the most prevailing details:

    COP was held with varying excercises

    Thang 1

    10 minutes of:

    • 10 merkins
    • 20 shoulder taps
    • 30 peter parkers
    • 40 sqauts

    mosey

    Thang 2

    Tabata with varying exercises for 1 min each then 20 sec rest. One of them was the lawnmower. Which we tried to start for a full minute with each arm, two times. A pesky lawnmower indeed.

    Nameorama, Numberama, Annouce-o-rama:

    • VR Dawg: Wednesdays at 530 am
    • Hump Day Happy Hour: Wednesdays at 6pm
    • 3rd F AO Biweekly starting Tuesday May 26th
    • TRON: Coupon suggested workout: Mondays at 530am
    • All on the Zoom: (Meeting ID: 822 7005 7337, pm, for the password or check Slack)

  • Never too old to learn…….Right?

    Just two old men walking and talking about stuff! Never too old to learn. We always learn something new on our walks.

    We got in just over 3 miles. What a beautiful morning! Have a great day!

  • Binge Qing

    7 weekend warriors made their way to the Atlee high school parking lot for a fun morning that went something like this…

    Slaughter start – Four 4x4s

    Mosey to the football field parking lot

    COP All IC – 50 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 hand-release merkins (HRMs), 25 LBCs

    Mosey into the adjacent neighborhood near the pool.

    11s – 1 HRM at the bottom, 10 two-count mountain climbers at the top of the hill.

    Mosey back toward the schools to the track

    Go Around

    Partner up. One partner goes around the track (1) run forward to the first corner (2) bear crawl to the second corner (3) run backwards to the third corner (4) crab walk back to the start. The other partner does ab exercises on their own until the partner returns.

    Go Around Again

    Same partners. One partner goes around the track (1) run forward to the second corner (2) run backward the start. The other partner does 20 HRMs, followed by 20 squats, repeat until the partner returns.

    Mosey back toward the beginning by going by the front of the schools.

    Stop for 10 merkins at each speed bump. Stop at another spot for 25 LBCs. Finish at the flag.

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    1. Convergence at 6:30 am on Monday at Hanover Wayside – expect a hot potato unless a Murph can be completed (depends on the availability of equipment for pull-ups)
    2. With deep sadness, we heard that Thumper’s Dad passed away over night. Thumper hasn’t been with the PAX in a few years and is a junior in high school. His Dad had been struggling with health issues for years but his death was sudden and shocking based on his recent health. Please keep Thumper (Michael Rest) in your prayers in the days ahead – prayers for comfort and peace as he grieves the loss of his Dad.

    NMS:

    YHC has not led in a LONG time and it felt good to be back with the PAX as the Q. YHC had to make up for lost time and lost pain. Like binge watching a series on Netflix, YHC attempted to give some binge Qing!

    YHC started with four 4x4s as a way to make up for not Qing on his birthday when he turned 44. The goal then was to keep moving and to cover significant distance with the PAX.

    The initial mosey almost turned catastrophic when Opus tripped, rolling to the ground but then popped back up immediately. The PAX yelled Goldberg!

    There is something right and good about leading an opening set of SSHs during the COP. YHC felt at home and the PAX shared encouragement with every ten SSHs.

    YHC led the PAX to the spot where Phonics led 11s a few years ago in order to bring it back. Phonics, Spike and Helix crushed the 11s and showed the rest of us how to knock them out on the hill.

    The “Go Around” sequences at the track provided some laughter as well. At one point, a set of the PAX passed another runner and then turned to run backwards. This led to a somewhat awkward time of having to stare at the runner while moving backward.

    It was great morning all around and it felt great to be back with the PAX. YHC tried to catch up by binge Qing as much as possible into the hour. YHC felt like he could have fit more with some careful planning but that will be left for another morning.

    SYITG!

  • A Memorable Michigan

    Mosey to first traffic Circle for COP.

    Invisible Jumpropes, DQs, LBCs, something else.

    Mosey to amhpitheater for Self Destruction

    1st step 1 Side Straddle Hop, 1 Merkin and 1 Vup

    2nd step 2 Side straddle hop, 2 merkin, 2 vup.

    Progress to 1 steps.

    Mosey to Carillon field for The Michigan

    10 100 yd sprints

    8 80 yd sprints

    6 60 yd sprints

    4 40 yd sprints

    2 20 yd sprints

    1 10 yd sprints.

    Mosey to first circle for Burpee ring of fire.

    Mosey back to flag for 5MOM and 2 minutes of burpees.

    NMS : Gents, it was an honor to lead this morning. I never tire of associating mysle fwith the finest group pf gents on all of Richmond. As YHC mentioned this morning, remember Memorial Day is about the men and women who have sacrificed their lives for ours. Say that out loud, EVERY DAY. We live in a world of luxury compared to most around us, and we should not take it granted. If you have a minute, click the following link from Jocko Willink, who has experienced the loss of a brother firsthand. TYA and I listened to Jocko speak this past winter and somebody asked him what he could about his time in the SEALS and he answered that he wished, “They could all have come home together”

    Happy Memorial Day Weekend and remember what Memorial Day is meant to symbolize.

    Circle K out.

  • WB Tater

    10 manly studs and 1 non-manly Pax (welcome Buffy) enjoyed a good workout on a late June like humd morning at Gridiron. We also enjoyed the return of Tater from his 14th or so knee surgery. And actually Tater had more bounce than half the PAX. I also have to commend Johnsonville on his Julius Caesar like haircut. Of course I haven’t had a haircut since 2008 so what do I know?.

    Anyway, the workout went like this:

    Run around school (except for Tater) – COP: 25 SSH, 10 DQ, 25 Freddie Mercuries, and 15 arm circles

    Perform the baker’s dozen (45 seconds on an exercise, 15 seconds off). Exercises include:

    Merkins, Squats, Flutter Kicks, Hand release merkins, Lt. Dans, six inches, wide grip merkins, side lunges, heels to heaven, burpees, crabcakes, plank and WWIIs.

    We did this twice with a run around the school in between.

    Then we moseyed around the school to the new Florida Gator pull up bars. We partook in 7 chin ups down to 5 chin ups with a run around the pickleball court in between the three sets.

    We finished with a long set of American hammers, a stretch and arm circles.

    Announcements include:

    Monday 7 a.m. Murph style exercise at Gridiron. We will do 1/4 mile increments with a set of pull ups. This will replace Batteau and Punisher (please confirm/deny).

    We closed in prayer. Welcome to our FNG Buffy who somehow knows Johnsonville, just finished her junior year, dances a lot and stays up all night looking for vampires (OK maybe we made the vampire part up). Either way, we called her Buffy. Please put those in the front lines in your prayers.

    God bless.

    Fireman Ed

  • Stars and Stripes

    Four runners moseyed to DogPile, five moseyed back. Great idea by Flatline to bring out the shovel flag, a tradition that’s fallen off a bit. Felt great to carry it with pride as we remember the ultimate sacrifice that was paid so we are free to run as we please.

  • Sequan Barkley – WHAT A RUN!

    Seven men jumped from the sack to attack the weekend! NM PAX worked extremely hard this week leaving NOTHING in the tank. GREAT job men!

    After a short COP, we moseyed over to the Villages where YHC puled a card from Marmaduke’s deck of pain. Manhole suicides. We did six rounds with each round doing 10, 20, 30 & 40 of called out exercise. Looked good on paper!

    Two 2.0’s entered the gloom and KILLED it. Welcome to Chuck (Cam Branch) who is a BIG NY Giants fan, but also loves basketball and his favorite player is Sequan Barkley, which then brought up Charles Barkley……….hence Chuck. At least he did’nt get Riggins! Welcome young man! Found the attached video and it is soooo great to watch sports again, even if its the Giants! Go BILLS!

    YHC took us out. Go attack the weekend gents.

  • Deck the Halls

    5 Davillians arrived on a rainy Friday morning to help YHC finish off this week.

    This how it went down

    Mosey to the “hallways” of the school

    COP (ALL IC) – SSH, DQ, Hillbillies, HRM, LBC’s, Windshield Wipers, Arm Circles

    THANG

    Mosey to the courtyard

    F3 Workout Deck – YHC brought the deck of cards, gave it a shuffle, then cards were selected in groups of 4 to complete. Rules – complete the exercise shown, the number on the card is the # of reps. Face cards were 25 reps and Aces were 100. These were the cards Drawn:Karoake (around the courtyard)

    • Karaoke around the courtyard
    • Backward Lunge around the courtyard
    • 90 sec High Plank
    • 17 Derkins
    • 9 Low, Slow Squats
    • 3 (IC) High, Slow Flutter Kicks
    • High Knees around the courtyard
    • Sprint around the courtyard
    • 25 American Hammers (IC)
    • 25 Dimond Merkins
    • 25 Dips
    • 7 LBC’s
    • 25 Merkins
    • 100 SSH
    • 7 Monkey Humpers
    • Sprint around the courtyard
    • 25 Burpees
    • 4 Carolina Dry Docks
    • 100 Calf Raises
    • Butt Kickers around the courtyard
    • Sprint around the courtyard
    • 10 Incline Merkins
    • 100 2ct Flutter Kicks
    • Backward Run around the courtyard
    • 4 Heels to Heaven
    • 8 Merkins
    • 25 Monkey Humpers
    • 2 Hand Clap Merkins

    Mosey back to the VSF

    Merkin Circle – PAX took turns completing merkins increase reps each time around. Got up to 7 before time was called

    Numberama, Namerama, Announcements, then YHC took us out

    MOLESKIN

    Wow, what a week and great finish to it! Surprisingly with all the rain we have seen this week, today was the first one where it was actually rain during the workout.

    Great to have Yard Sale and Rounders out this morning. Yard Sale got his second workout in this week.

    The Deck always bring its challenges. First there some exercises that we had to skip simple because we are not sure what they are. Also you never know what you are going to get. This time it was a little lower on the face cards.

    Thanks everyone for a great week. I have final completed the challenge of Qing all week. Thanks also to my M for letting me go out on a Sunday to do this. It was a great way to celebrate 4 years with F3!

    Merkin Count – 129 merkins + 25 Burpees

    ANNOUNCEMENTS

    • Memorial Day workout for Daville will be a Hanover Wasteside Park @ 7am
    • A new 3rd F AO is launching on Zoom next Tuesday night @ 8. See pre-blast and slack

    SPIT ON THAT!!

  • Tres amigos no dicen más

    3 friends gathered in the warm rain soaked gloom of Twin Team to see where Doozy would lead them this morning.

    COP

    Mosey under the front cover of the Betty Weaver front door

    DQ’s, Helicopters, dead man hangs, Cherry Pickers, Inverted Scorpion Kicks, Scorpion Kicks, copperhead squats, snake bites (right and left leg)

    Mosey around to bus loop for Man Killers with 5 burpees at the end and add another burpee because Doublemint snickered when YHC lost count and went to 10 instead of 9 on the second round

    Mosey to Twin Team

    At the start of the bigger incline find 5 evenly spaced glow sticks, at the first Bernie Sanders from the first stick to the second, turn and run to the 3rd, turn and Bernie to the 4th so on and so forth. At the top start Twin Team Suicides from the top to the bottom and back up alternating the run back with Bernies and run. First exercise at bottom Stick 5th, 20 Merkins, fourth stick, 20 LBC’s, 3rd Stick 20 SSH’s.

    Time is up from the top pick up sticks first stick 5 Burpees, second stick 20 American Hammers, third stick 20 SSH’s, way out of time pick up remaining sticks and BTTF.

    Numbers / Names YHC took us out

    NMS:

    Not much to report on.

    YHC really wanted to get Last Call to the top of Twin Team for his first full view of the hill. Last week Wojo gave Last Call a glimpse of it but didn’t get to the meat and potatoes of it.

  • Privilege

    11 posted for a wet one.

    Long distance runners – Patterson route.

    Short distance – Commonwealth to Monument, head east on Monument. Take a right up to Grove depending on your chosen distance, return Grove to Commonwealth.

    Great job men, nice warm wet morning for a run. Thanks to Pucker for keeping YHC’s speed up. Welcome Swipe Right, or as us more cynical folks call Stalker.

    TYA took us out with an inspiring adage that we are privileged to do what we do, and not merely forced to or have to. That led us to a discussion on Yankee Johnson from UT, more commonly known as Inky Johnson. Check out the video.

    Memorial Day MURPHs at Dogpile, Twin Team, and Hoedown. 6:00 AM start, see various backblasts for more information.

    -Singer