Category: Richmond, VA

  • Hot P in the new year

    No Q no problem in the new year. 5 men came out on a foggy morning for the morning hot patato. Bulkhead lead the group in the COP and then went over to the blacktop and formed a line, started with one burpee then sprinted to the left then right side of the basketball court, increased to 5 burpee. Then mr Holland stayed on the blacktop and did 11’s of jump squats and WW2 situps. Then it was handed over to mudface where he did merkin squats (dont know what they are really called) against the wall then balls to the wall, bearcrawl, then crawl bear to edge of blacktop and back, started at 1 went up to 5. No idea then moseyed over to the playground and we did 5 meekins, ran a lap, 5 meekins, 10 toe things, ran a lap, 5 meekins, 10 toes 15 dips, ran a lap, 5, 10, 15 then added 20 calf raises. Then handed over to trout, went over to the swings, feet on the swings and did 20 reverse crunches, 20 jumping Jack’s, did that 3 times, then feet in the swing and did 20 meekins and jumping Jack’s and did those 3 times, ran back to the flag when we did windshield wipers and stretched.

    Numbered around and Trout took us out.

    Prayer request from Bulkhead who just found out last night his boss passed away yesterday suddenly from a stroke.

  • 18 Nevermore

    Seven studs showed up to take on the New Year and start the first week of the new year in good fashion. YHC was coming off a stellar weekend starting with a Buckeye win in the Sugar Bowl and ending with my beloved Browns ending 18 years of misery and making the playoffs. According to the white Tesla here is what went down.

    COP- 80 SSH’s (yes 80 because Wilson was being a smart ass and 1980 was the year the 8 year old version of YHC fell in love with those Kardiak Kids). 18 each: DQ, Dead man hang, helicopters, imperial walkers. Mosey to top of SH.

    The thang: 4 BIG corners/build a corner 18 WWII’s at first, 2nd corner 18 WWII’s and 18 merkins, 3rd: WWII’s, Merkins, jump squats. 4th PRevious 3 and LBC’s. Repeato 1 more time. Mosey to rock pile. Triple check: Runner, curls, overhead press. Lunge BTF. Time was called.

    Announcements: YHC tried to get 200 posts in 2020 but came about 25 short. YHC is determined to hit that mark in 2021 and encourages others to join.

    Prayers: To Boberry and his families new addition! To all PAX and PAX family suffering with Covid. And to all those that continue to be impacted with Covid.

  • Little L

    Weather was predicted to be 40 degrees and wet. Thankfully for the PAX it was 70 degrees and sunny. 17 men took the Daily Red Pill and descended upon the AO in search of a beat down. This is the known unknown of what transpired that morning.

    Mosey to the bright light beside Dogwood Dell for

    COP #1 (Winter Olympics Edition)

    • Nancy Kerrigans
    • Apollo Onos
    • Bonnie Blairs

    Mosey to circle near Ha’Penny Stage for

    COP #2 (More Sports)

    • Michael Phelps
    • Nolan Ryan
    • Bobby Hurley

    Stay there for Merkin Jacks (merkin/plank jack), and Captain Thors (WW2/American Hammer). 1/4 up to 5/20 and back down for each.

    Mosey to Ha’Penny Stage and grab a coupon. Deliver coupon as ticket for the music from the Dogwood Dell Amphitheater.

    The THANG #1 (Tabata)

    Music and Tabata set up with 1 minute on, 20 second rest, and 10 rounds:

    • Curls
    • Weighted Squats
    • Derkins
    • Weighted WW2s
    • Squat Thrusters

    Went through above exercises twice to get to 10 rounds.

    The THANG #2 (Triple Check #1)

    • Partner 1 mosey up stairs, around traffic circle and back down
    • Partner 2 Weighted Sqauts
    • Partner 3 hold coupon in Cusak position

    Mosey back to return coupons. Recovery planking ensued. Recover and head back to amphitheater for:

    The THANG #3 (Triple Check part Deaux)

    • Partner 1 mosey up stairs, around traffic circle and back down
    • Partner 2 Donkey Kicks
    • Partner 3 Incline Merkins

    Time called before all 3 rounds could be completed. BTTF.

    Numbers, Names, Announcements (below), YHC took us out with a poem (also below).

    NMM

    This Q was to mark YHC’s 38th journey around the sun. A couple days ago YHC learned of the untimely passing of MF DOOM at the age of 49. This hit home as a reminder that there are no guarantees in life. Tomorrow is not promised and YHC must take advantage of his time left. Every day above ground is a blessing, and a good day. This poem really speaks to YHC about making the best possible use of the time we are given on this earth:

    The Mower

    BY PHILIP LARKIN

    The mower stalled, twice; kneeling, I found   
    A hedgehog jammed up against the blades,   
    Killed. It had been in the long grass.

    I had seen it before, and even fed it, once.   
    Now I had mauled its unobtrusive world   
    Unmendably. Burial was no help:

    Next morning I got up and it did not.
    The first day after a death, the new absence   
    Is always the same; we should be careful

    Of each other, we should be kind   
    While there is still time.

  • The Adventures of Beer – Man

    Three regulars took a stroll through the Salisbury neighborhood on a chilly Sunday morning. Wilson and Aisle 5 were missed (the walk just isn’t the same without a 45 minute discussion about the history of Walmart cold storage facilities and their connection to VFD’s) but we managed to solve a few of life’s problems anyway.

    Snitch entertained with stories of Beer Man and Guitar man. Life is good.

  • In Search of A Biscuit

    5 brave souls adapted the time honored tradition of the start and stop location for Breakfast Club. This was done in order to obtain a most delicious biscuit sandwich. According to the aloof cyclist, this is how it went down.

    Led by Fauxberry (AKA Handshake), we moseyed down Robinson, around the lakes, and through and uncleared field for the long way around to get to Dogpile. Got in about 2.5 miles! On the way back the biscuits were calling our name so we took a more direct route.

    Alas, our journey was in vain, as when we arrived. They biscuit joint was closed. However, great conversation was had by all, and it was nice to change up the route!

  • Getting Your Hands Dirty

    Two Davillians converged on the Atlee parking lot to slosh through a workout, hot-potato style. Here is what happened.

    Thang

    (Helix Q)

    Mosey to bus loop for COP:

    • SSH x 20 IC + burpees x 2
    • Lunge Squats x 10 each leg IC + burpees x 4
    • Arm Circles (10 small, 5 big, reverso) IC + burpees x 6
    • Helicopters x 10 IC + burpees x 8
    • Copperhead Squats x 10 IC + burpees x 6
    • Don Quixotes x 10 + IC burpees x 4
    • Flutter kicks x 20 + IC burpees x 2

    A few steps to crosswalk for a partner exercise:

    One partner runs to gas pump and back while the other partner progresses forward with an exercise. Switch partners until both arrive at gas pump. Exercises were Russian Soldiers, Bear Crawl, Burpee Broad Jumps.

    Mosey to basketball court.

    • A. pull-ups x 3
    • B. Run to 1st basketball goal and do 10 Squats; return to A.
    • C. Run to 2nd basketball goal and do 20 Merkins; return to A.
    • D. Run to 3rd basketball goal and do 10 Squats; return to A.
    • E. Run to 4th basketball goal and do 20 Merkins; return to A.
    • (Total 15 pull-ups, 40 Squats, 60 Merkins)

    (Phonics Q)

    Mosey to soccer field. 11s, traversing from bleachers to bench on either side of field. Exercises were Dips with full extension (think APDs) and Mountain Climbers.

    Mosey to Senior parking lot by football practice field for multiple rounds of Touch-5-Trees. When returning to base, do 20 Merkins. Exercises at each tree were:

    • Round 1 – Burpees x 2
    • Round 2 – Freddy Mercurys x 10
    • Round 3 – Monkey Humpers x 10
    • Round 4 – LBCs x 20

    Mosey to benches by Atlee entrance near bus loop for one leg squats (back leg on bench) Tabata style, one round (eight sets of 20 sec with 10 sec rest, alternating legs)

    Back to virtual flag for Plank-O-Rama and Minutes of Mary. Exercises were:

    • Alternating Carolina Dry Docks and Merkins x 10 IC
    • Side plank hip lifts x 10 IC, each side
    • Reverse plank hip lifts x 10 IC
    • American Hammers x 20 IC
    • Heels to Heaven x 20 IC

    Numberama, Name-o-rama, Helix took us out.

    NMS

    Looking out the window now, seeing blue sky and yellow sun, it is hard to imagine that just a couple of hours ago the atmosphere was quite different – wet, muddy, dark, and just cold enough to be uncomfortable. The worst, though, was pulling into an empty parking lot two minutes before go-time. In short order, though, Phonics came on the scene, and suddenly the outlook changed.

    Phonics and Helix quickly confirmed that neither had called the Q, so Phonics granted Helix the first half. Helix kept things dry. Phonics, however, grabbed the reigns and, in no time, the Pax was immersed in sloshing sounds, mud sprays, and a need to high-step to minimize slipping. Now it felt like an F3 workout.

    In post-workout discussion, Phonics reflected on the sterile environment we have lived in for the past year with hand sanitizers, masks, other PPE, and avoiding human touch. Much hopeful talk about 2021 seems to focus on returning to normal. But pre-COVID “normal” was not perfect. From YHC’s perspective, 2020 was a time of tremendous progress and lessons learned. Many of our practices from 2020 should change. Some, however, should not. We should slosh through mud puddles. Washing hands is critical for public health; but it may be important, too, to find times to get our hands dirty – palms bracing the earth in a communal cadence of Merkins.

    Many thanks to Phonics for letting YHC share in the workout this morning.

  • Moist January

    A solid 10 started the new year with a run around town. Weather was perfect and spirits were high.

    East on Grove, left on Lafayette, right on Monument. 4s turn on the Blvd, 5s on Meadow, and 6s on Harrison all picking up Grove to return to the SF.

    YHC took us out.

    Moleskin:

    Unlike the last time we did a New Year’s run, the town was very quiet this morning. YHC only saw a few empty liquor bottles and a giant red hawk on the route. Post anything interesting that you may have seen in the comments.

    The backblast title comes from a Pax member’s view of a more subtle and less extreme response to dry January. It’s you against you.

    Though the coffee selection was limited, coffee time was a lot of fun and a great introduction to the new year.

    Lockjaw

  • Welcome to Satan’s Hill in New Market – New Years Day Convergence.

    Eight strong men from all over the metro RVA area made their way to Satan’s Hill located in New Market for the New Year Convergence. YHC gets why the turnout was so low. The incredible challenge and skill level to takle Satan’s Hill isnt for everyone. Fortunately for todays PAX, we would visit the hill only once. Please come back as Satan’s Hill is used often!

    Here is how it went down.

    Short COP, make way up Satan’s Hill for the popular Cul De Sack Tour. YHC has struggled to get EVERY one covered in 45 minutes, but with an hour today, YHC took on the challenge.

    At the top of every Sack – 3 burpees then called out exercise at top and bottom. ALL twelve sacks were visited today! Each PAX called out an exercise with only a small bit of confusion when we got to the twins. Show up and you will find out what the twins are. In total ~36 burpees, ~240 exercises and 4.1 miles covered. Great job men!

    Back to the flag for some Mary and a brief explanation of what F3 has meant for you this crazy year! Was great to hear!

    YHC took us out! Special message was hold your loved ones tight. Life happens in a blink of an eye. I am truly thankful for ALL F3 PAX that I have relationships with and looking forward to building relationships with the new PAX!

    Why the video? DTH and I had a quick conversation yesterday concerning Cooper. And while I love Cooper, I imagined him meeting a few of New Markets residents. This was how i imagined the meet & greets to happen. LOL Hopefully DTH will bring Cooper out to an early morning workout when most of NM pups are still sleeping.

  • Bone Thugs: Wanted for crimes against Cadence.

    Two superheroes and a boat anchor successfully alluded the fart sack, but bore witness to the absolute murder of cadence and numbers in general. So according to Arnold’s goldfish Gilbert, it went a little something like this:

    The THANG:

    COP #1:

    Mosey to the top of Mount Forge
    Welcome & F3 Disclaimer
    To warm up we pulled a Chappy (except not as hard): run down to the ticket booth, stopping at each parking lot to perform warm ups: 3x 5’s and 10’s, DQ’s, helicopters, imperial walkers, scorpion kicks.

    Staying in the final parking lot for :
    Round 1: ThunderCats (cat crawl on a parking lot line)
    Round 2: 20 hydraulic planks
    Round 3: 20 Jerkins

    COP #2:

    Back to the top of the mount, making stops at each parking lot for:

    25 LBC’s or WWII’s
    50 V-up’s
    75 American Hammers

    COP #3:

    Mosey to the commons area for a box jumping Triple Check:

    P1 (timer) box jumps then runs around the Amplitheater
    P2 does Freddie Mercury’s
    P3 does Donkey Kicks

    25 Copperhead Squats and 3 SOJ Squats

    COP #4:

    Back to the flag for a Hot Potato: Ring of fire
    (Person randomly calls out an exercise and count, while the packs does invisible jump ropes.)

    COT:

    Number-rama #
    Namerama
    Announcerama (see Comments)
    YHC read a poem: (see the video at the top)
    We each talked about what we learned from 2020.
    YHC read another poem:

    How Did You Die?
    by: Edmund Vance Cooke

    Did you tackle that trouble that came your way
    With a resolute heart and cheerful?
    Or hide your face from the light of day
    With a craven soul and fearful?
    Oh, a trouble’s a ton, or a trouble’s an ounce,
    Or a trouble is what you make it,
    And it isn’t the fact that you’re hurt that counts,
    But only how did you take it?
    You are beaten to earth? Well, well, what’s that?
    Come up with a smiling face.
    It’s nothing against you to fall down flat,
    But to lie there — that’s disgrace.
    The harder you’re thrown, why the higher you bounce;
    Be proud of your blackened eye!
    It isn’t the fact that you’re licked that counts,
    It’s how did you fight — and why?
    And though you be done to the death, what then?
    If you battled the best you could,
    If you played your part in the world of men,
    Why, the Critic will call it good.
    Death comes with a crawl, or comes with a pounce,
    And whether he’s slow or spry,
    It isn’t the fact that you’re dead that counts,
    But only how

    Prayer Requests:

    Pray for my parents who have COVID-19.

    Comments:

    YHC seemed to have had quite a bit of difficulty counting today, and I thank DTH and Fresh Prince for their patience.

    I was asked the question: if liberty and optimism could coexist, and I say yes more strongly than Meg Ryan did in “When Harry Met Sally!” It started with a comment from Flatline, which led to a text to Hardywood, which led to an encounter and run with TYA, which led to running with Hardywood, which led back to TYA and Swirly bringing me to the point where I can catch a glimpse of my full potential — liberating me from the sad clown and presenting me with the gift of a more positive future. All I ever had to do was reach out and accept it. My life is living proof that liberty and optimism can coexist!

    As my 45th birthday approaches, for the first time in over a decade, I am off cholesterol medication. My pants size went from a size 42 to a size 38. I am happier than I have ever been, because I know that I am not alone. It was important for me to end this year by saying thanks, and I want to say it to all of you! You all have made a difference in my life, and I look forward to going bigger with you in 2021! Happy New Year!

    Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee.

  • One last KB in 2020

    Another Thursday, and another White Deer fartsack.  Two noble warriors go in one last workout for 2020.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Russian soliders
      • DQ
      • Arm circles – forwards and backwards, big and small
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • 12 Days of Christmas – KB style
      • 12 lawnmower pulls – 144 total
      • 11 overhead pulls – 121 total
      • 10 sit ‘n presses – 100 total
      • 9 sumo squats – 81 total
      • 8 halos – 64 total
      • 7 KB swings – 49 total
      • 6 lunges – 36 total
      • 5 high pulls – 25 total
      • 4 KB hammers – 16 total
      • 3 skull crushers – 9 total
      • 2 snatches – 4 total
      • 1 lap
    • COT with YHC taking us out

    Grateful to Lighthouse for not making me go solo in the gloom.  Prayers up for Gypsy as he had successful toe surgery today.  Happy New Years F3 RVA!  Convergence at Satan’s Hill in the AM tomorrow.

    God is good all of the time!

    Attila