Category: Richmond, VA

  • Pre B-Day Beatdown

    5 Davillians came out on a cold Saturday morning to help YHC celebrate his birthday eve eve.

    This how it went down

    Pre Run – YHC went solo this morning getting in around 2.25 miles while Bulkhead ran from his house

    Mosey to the blacktop behind the school

    COP (ALL IC) – SSH (x36), DQ, Hillbillies, LBC’s (x36), Heels to Heaven, Alternating Shoulder Taps, Arm Circles

    THANG

    Mosey to the practice football field

    1 & 10 – 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

    While mosey through the baseball field, we found so a tire to flip so YHC called an audible.

    Triple Check – Step ups, Dips, and two PAX flipping the tire 10 times out and 10 back

    Mosey to the tennis courts

    Dora – 75 WWII Situps, 100 Merkins, 150 SSH, while other partner does tennis court suicides

    Mosey back to the SF

    Ascending Merkin Ring of Fire – PAX takes turns around the circle to complete one merkin increase by 1 each time around. We got up to 8 before time was called

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    It felt good to be back out with the PAX. Between having a head cold and the flu going through YHC’s household, I had to take basically the last two weeks off

    Mumble chatter started this morning with Helix asking how to get rid of cable and just keep internet which ended up having a full hour talk about streaming services and current shows we are watching

    Great 2F time at the Local Cup afterwards

    SPIT ON THAT!!

  • How much oil do you need to get the job done?

    5 men came to work out and have a good time on a frosty Friday morning. COP: SSH, cherry pickers, Russian soldiers, LBC’s, merkins, DQ, helicopters, Imperial walkers. Mosey to center of parking lot for proper Dora.

    Partner bear crawls to corner of lot, new corner each time, other partner does: 100 lunges, 200 LBC’s, 300 SSH.

    Mosey to courtyard for escalating 4 corners, running in between: 10 merkins, run, add 20 single count mountain climbers, run, add 30 jump squats, run to start, add 40 Freddie Mercurys.

    Mosey to parking area by buses for suicides: running to first island, then Opus’s car, then last island, on returning do 10 dips, 20 2-count American Hammers, and 30 single-count shoulder taps.

    Mosey to flag for 5 minutes of stretching, numberama, namerama, 6th man, YHC took us out.

    NMS

    It seems resting YHC’s sore knee hasn’t made a difference, so have been trying to get back to F3 again, and given YHC’s pattern of not showing up on Friday’s, decided signing up for the Q would at least ensure an appearence. YHC is SO glad he made it, because from the COP on, mumblechatter was at a different level, in both a great and disturbing way. Much of it should not be put into print, suffice to say it started with the YMCA, a basement room with a single lightbulb, and being given a rigorous proctology exam….YHC was laughing so hard at times he was unable to exercise for lack of breath. Thanks for a great time this morning, gents, it was such great fun I didn’t notice my knee as much!

    As usual, I have No Idea what I’m doing…

  • Slow boat on the Brookmont

    Three gentlemen left the comfort of the fartsack to venture into the cool morning air for a 5 brocode mile run. Handshake took us out.

    NMS – We love this route because it is challenging at the right times after recovery from the last. Handshake likes how the twists and turns within DRP makes the time melt away For whatever reasons today we were more challenged – need some bad days to know what the good days feel like. Power through and get it done. Good work gents.

    Currahee!

  • 1st & 10

    COP

    1st & 10 on Satan’s Hill. Picture Satan’s Hill as a football field (Halfway up being the 50 yard line). At the 10 yard line do 10 merkins & 1 burpee, sprint to the top and jog back down to the 20 yard line. Do 9 merkins & 2 burpees then sprint to the top and back down to the 30…..go up by 10 yards each time until you reach the top (finishing with 1 merkin and 10 burpees).

    Round 2

    Going from the parking lot entrance down to the bottom of the hill, Same thing just starting with 1 ball dipper & 10 Squats, sprinting to the bottom and back to the 20 for 2 ball dippers & 9 squats….repeat until done

    Round of Mary

    Strong work! Have a great weekend.

  • On the road again….

    Some early, some earlier, some late, and for many – on time.

    Start with the Reverse Carillon and instead take McCoy to Carytown. Auburn to Grove. 4s return on Grove. 5s/6s continue north on Tilden. 5s come back on Monument to Commonwealth and 6s come back Broad to Westmoreland.

    No Tools took us out.

  • Our Days Are Numbered

    Eight mighty men looked into the eye of mortality, and chose the hard way. While 27 degrees in the gloom would normally evict the cheer of men, these hearty souls radiated 70 and sunny, rays of light and love piercing the darkness. What follows outlines a reasonable method for submitting the flesh to supernatural remediation, a proven tactic for seizing the day:

    The THANG:

    COP #1:

    • Short mosey down the parking lot and circle up (keeping close for possible FNG’s)
    • Welcome & F3 Disclaimer
    • Rapid fire variable Warmerama IC

    Mosey down and back a couple parking lanes, with variable caraoke, high knees, butt kickers, and closing with an uphill sprint to the school wall. Complete x10 reps of “Hoedowns” (seated in people’s chair, slap ankles then wall above head IC), then x10 Hip Slappers IC in BTTW position. 

    COP #2:

    • Mosey down to Handicap Rails
    • Partner up to complete x3 sets of:
    • x10 Jerkins each
    • x10 Cliffhanger Merkins each
    • x10 Dips each
    • Lt Dans OYO for the SIX

    COP #3:

    • Mosey up to 2nd Lot Grassy Hill
    • TRIPLE NICKLE:
    • x5 Burpees at the Bottom
    • Bearcrawl to the top
    • x5 Heels-to-Heaven
    • Run back down
    • x5 Rounds total 

    COP #4:

    • Mosey to Amphitheater for a DORA:
    • Moving partner performs the TOOTH FAIRY up the stairs then Crab Walk down amphitheater steps back to partner performing:
    • x100 WWII
    • x200 Squats
    • x300 SSH’s

    Mosey BTTF for a few remaining minutes of stretching and Mary.

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • The first Forge of 2021 followed in the path of expected Forge excellent and was well attended – special appreciation to Hardywood making the long track from God’s country, Draper accepting the headlock, and thanks to Fresh Prince to break from his all-night Call of Duty vigil, to give us an even 8 PAX, perfect for the planned partner routines. The rest of you were equally appreciated and special. The highlight of the morning (at least for YHC) was being entertained by a barrage of Hardywood’s repertoire of jokes. Ask him sometime about the Pickle Slicer – good stuff. Thanks for permitting me to lead gentlemen – let us decide to make EVERY DAY count. Get out there today and stealthily serve someone’s needs without being asked or expecting anything in return. SYITG, YHC, DTH
    So teach us to number our days, that we may apply our hearts unto wisdom." Psalm 90:12 | Psalm 90 12, Psalms, Wisdom

  • Forearm Burner

    Another cold morning.  KBs were stored indoors last night to mitigate the risk of frostbite.  Four noble warriors pushed their arms to the limit.  Here is how it went down:

    • COP
      • Slaughter starter – 10 burpees
      • Invisible jump rope
      • Russian soldiers
      • Cherry pickers
      • Arm circles
      • Helicopters
      • APD
      • Merkins
      • LBC
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Curls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • Sumo squats (4x)
      • Halos (3x)
      • High pulls (2x)
      • American hammers
    • COT with YHC taking us out

    The bus loop tour is deceptive.  Start soft, but the finish after being under weight for ½ hour is brutal.  YHC forearms were burning at the end.

    Today was a great time for fellowship, plenty of mumble-chatter.  Great picture of F3.  In light of the events yesterday, good to have some laughs and smiles.  Good to share life.  The PAX prayed for healing in our nation as a part of COT.  Politics aside, time to heal; time to work together.

    God is good all of the time!

    Attila

  • Running Acid Bath

    Great morning for the morning beat down. Ran behind Atlee to the basketball court for a short COP which included Helicopters, Don Quixote, and slow scoporians. Finished up with COP and ran over to the middle school workout area and did the follow:

    3 burpees, 3 pushups, 3 get ups, 3 pull ups, 3 toes to bars. Repeat 15 times.

    Sounds simple but PAX was wrecked. Then ran over to the bus loop, sprinted 1/2 the bus loop, walked the other 1/2. Did this for 4 laps.

    Finished up, ran to the flag, numbers, prayers and signed out.

    Its Thursday and I’m still hurting!

    It was great leading and look forward to more in 2021.

  • Jenny Maraghy for the Win

    A fine 14 gathered in the gloom for a 45 MOM beatdown. Here’s what transpired.

    COP: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // Monkey Humpers // Crabcakes // Freddy Mercuries // LBCs // Merkins // Inverted Crabcakes // Pickle Pounders. Mosey to corner of Commonwealth and Hanover.

    Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell (approximately .25 to .5 miles, roughly) and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Balls to Wall. 3x. // Round 2: P1 runs to wall and performs 10 man-makers with coupons graciously left by Jenny Maraghy, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 2-count wall climbs, P2 Chicken Peckers, or balls to wall. 3x. Mosey east down Grove to Lock Lane.

    Lock Lane: sprint to Lampost 1, Bernie Sanders to Lampost 2. Mosey to First Pres lot.

    Triple Check: P1: WW2s // P2: American Hammers // P3: 50 2-count Mtn Climbers. Mosey back to the flag

    NMS: Driving by that little walled parking lot every day, YHC has been scheming of how to design a routine around it. Did not anticipate the presence of coupons lying for some reason in the lot; we can only assume that Jenny Maraghy real estate team must also gather for beatdowns during their lunch break. The length of long run down Hanover was miscalculated by YHC but TYA was quick to correct. Appreciate you guys humoring the long field trip!

    Yesterday was a dark day for our democracy. I was moved by this prayer of the senate chaplain Rev. Barry Black, prayed at 3:45am this morning after confirmation of the election results:

    Lord of our lives and Sovereign of our beloved nation,
    We deplore the desecration of the US capital building, the shedding of innocent blood, the loss of life, and the quagmire of disfunction that threaten our democracy.
    These tragedies have reminded us that words matter,
    And that the power of life and death is in the tongue.
    We have been warned that eternal vigilance continues to be freedom’s price.
    Lord, you have helped us remember that we need to see in each other a common humanity that reflects your image.
    You have strengthened our resolve to protect and defend the constitution of the United States against all enemies, domestic as well as foreign.
    Use us to bring healing and unity to our hurting and divided nation and world.
    Thank you for what you have blessed our lawmakers to accomplishe in spite of threats to liberty.
    Bless and keep us.
    Drive far from us all wrong desires.
    Inclined our hearts to do your will,
    and guide our feet on the path of peace.
    God, bless America, in your name, Amen.

  • One Nation

    Warmarama :

    10 four count SSH

    10 four count Don Quixote’s

    10 four count Russian Soldiers

    10 four count cherry pickers

    10 four count merkins

    THE THANG :

    Mosey to front parking lot and partner up for BOMBS (QIC was odd man out so I joined a group and didn’t count my reps towards their total). While one man ran to far end of parking lot and back, the other man did the following (cumulative with your partner)- 50 burpees, 100 Merkins, 150 LBCs, 200 squats

    Mosey to side parking lot for Compounding 4 Corners (THANKS FOR THE IDEA GUMBO!) : 

    1st corner – 10 merkins

    2nd corner – 10 merkins, 20 jump squats

    3rd corner – 10 merkins, 20 jump squats, 30 double count mountain climbers

    4th corner – 10 merkins, 20 jump squats, 30 double count mountain climbers, 40 four count SSH

    Mosey to basketball courts for partner suicides (Once again QIC was odd man out so I joined a group but didn’t count my reps towards their total) : one man runs suicides while other does 50 sets of 1 merkin, 2 WWII’s, 3 squats (THANKS AGAIN FOR THE IDEA GUMBO!)

    Mosey to wall : wall sit for 1 minute with just shoulder blades touching wall (Arms overhead for last 30 seconds)

    Mosey to flag for ab session AND WAIT FOR SCHOOL BUS TO FIGURE OUT WHERE IT WANTS TO PARK WHILE WE WAIT lol – 1 minute of flutters, 1 minute of Hello Dollie’s

    DONE

    Numberama

    Namearama

    COT :

    YHC’s M is pregnant with our 2nd 2.0! Due in July. 

    Nancy reminded us to pray for our country’s unity 

    Prayer:

    YHC

    Pledge of Allegiance