Category: Richmond, VA

  • Lets find a new Area

    12 PAX showed up for a post Christmas No Toll Beatdown. We decided to adventure off the beaten path.

    Mosey to Tennis Courts, yes there are Tennis Courts at No Toll.

    COP

    SSHs, DQs, Helicopters, Imperial Walkers, LBCs, Hello Dolly, Arm Circles

    Mosey to Water Tower

    Triple Check #1 – Runner Down and Back on path – WWIIs, Lt. Dans

    Triple Check #2 – Runner Down and Back on path – Box Cutters and Copperhead Squats

    Mosey to Parking Lot

    Lady of the Night

    Corner 1 – 25 Dry Docks

    Corner 2 – 50 Monkey Humpers

    Corner 3 – 75 Mountain Climbers

    Corner 4 – 100 LBCs

    Mosey to basketball courts

    Pole smokers and Hold 6inches, 30 second on and off – 3 rounds

    Back to the Flag – Numberama, Namerama, DTH took us out.

    3rd F tonight on Zoom

    Prayers for Bone Thugs parents, both have Covid.

    Convergence Satans Hill on Jan 1.

    NMS

    Strong work this morning fellas! Glad YHC got to show some of you a different area of the AO. Make it a great day and be beacons of light men!

    Duke

  • 2020 has been a Beast!!!!

    YHC was excited to lead again since it has been a while. 9 Davillians showed up and 1 guest (Farm Country) from the Atlanta area visited.

    COP: SSH, DQ, Merkins, LBCs, and Arm Circles

    The Thang:

    Since 2020 has been an interesting year, YHC figured it was only fitting to finish out the year with the Beast. Typically the Beast consists of 6 exercises with 6 locations but we did it in the parking lot which had a bonus island so we had 8 exercise spots. Started with 6 Merkins at each island in parking lot (4 down and 4 back) running from island to island. Followed with WWII Situps, Jump Squats, Mountain Climbers (4 count), Heels to Heaven, and finshed up with Burpees. All of the PAX completed 48 reps of each exercise.

    Next we head around the corner of the school where we partnered up for some more fun. First partner Bear Crawled to sidewalk and then ran to road and back while second partner was doing alternating shoulder taps with feet against wall. Swap when first partner was back from run. Repeat with next exercise being Donkey Kicks. 3rd round we changed to Crab Walk with Wall sits and final round we did Stump Merkins.

    Mosey back to flag for Numerberrama, Namerama, Annoucements.

    Farm Country introduced us to “The 6th Man” which they do at the end of every OA back at home. This consists of the the #6 guy going into the center to tell group a little about themselves. It was great to learn about Farm Country and have him visiting us for the day.

    2020 has has its ups and downs for all of us but I am thankful we have F3 and the group of guys to support each other. Here’s to a great 2021 for our group. Thanks for letting me lead today.

    New Years Day Workout at The Creek – 6AM

    Spike

  • Longpole on Leave

    The gloom was a little extra glooming this Christmas Eve. Six brave souls stood to preemptively burn the calories to be consumed on Christmas Day. Starting with a quick warm-up run and some stretches, the switch was flipped and the real fun began. While one partner ran two laps around the parking lot, the other partner completed 10 inverted merkins, 15 merkins, and 20 air squats. This circuit was completed three times. Next, the Pax ran down to the bottom, completed a three minute plank and then prepared to take on the next task. Using the light posts along the route, the Pax completed four suicide sprints, completing 10 additional merkins for each additional light post they reached and completing 15 WWIIs each time they reached the baseline. The pax then sprinted to the top of the hill where they finished the morning strong with several sets of bear crawls and other additional ab exercises.


    It was an honor to be able to Q while home on leave. Keep pushing, make yourself and those around you better, and be there for one another. These are the things I love about F3, its one big family.

  • Manhole Monday

    7 warriors started the week off right at Satans Hill

    COP –

    SSHs, LBCs, Merkins, Helicopters, DQs, Jazzercises

    Mosey Manhole to Manhole throughout neighborhood. Call out exercise and rep count.

    Back to Flag!

    Way to work men!!

    Duke

  • Back in the Saddle at Anvil

    YHC was excited to be back to F3 workouts and Anvil moved to Monday was a great place to start. This will be the last 2020 work here out so with Christmas behind and the new year to look forward to YHC will tour some of his favorites as it has been awhile working out here so here is what went down:

    COP

    20 SSH, 20 Arm circles 15 small 5 big, reverso, 20 Helicopters, 20 American Hammers, 20 LBC’s, 20 scorpions and 20 Merkins.

    THANG

    Track Triple Check we divide into groups of 3 and we perform the following:

    Partner 1 (P1) – runs lap around track as the timer, P2 – performs 40 merkins then Al Gore until P1 returns, P3 Bench Step ups. P2 – Runs Lap, P3 40 merkins then Al Gore until P2 returns and P1 – Bench Step ups. P3 – Runs Lap, P1 40 merkins then Al Gore until P3 returns and P2 -Bench Step ups this is one complete rotation. We perform 2 more rotations for a triple check.

    We mosey to the Chamber for triple check 2

    Partner 1 (P1) – runs lap around Chamber as the timer, P2 – performs windshield wipers, P3 – Bench Dips. P2 -Runs Lap, P3 Windshield Wipers and P1 – Bench Dips. P3 – Runs Lap, P1 – Windshiled Wipers and P2 – Bench dips, this is one complete rotation. We perform 2 more rotations for a triple check.

    We mosey to ‘little’ hill on the other side of school and do 11’s where we start with 10 Donkey Kicks at the bottom of hill, run to top of hill for 1 LBC. Then return to bottom of hill for 9 DK’s then run to top of hill for 2 LBC’s We continue until we are 2 DK’s and 9 LBC’s and stop due to time and mosey to the flag. BTW – The hill felt big at this time of the work out!

    Mary

    We circle up to stretch and then Numberama and Namerama.

    COT

    We welcome Farm Country who was visiting from Atlanta. He told us about the 6th man tradition where the 6th man in the numberama would go to the center of the circle and tell the group about himself, how he got his F3 name, etc . This would be helpful for the potential FNG’s that may be attending the work out. So we tried this with Opus and we learned a lot about a brother that we have workout out with during our time in F3.

    Trout took us out in prayer

    New Year’s Day convergence is at Satan’s Hill, check out the pre-blast for details. In observance of the COVID-19 10 people restriction we will have a New Year’s Day work out at The Creek. We will post a pre-blast by Tomorrow for details.

    It was great to get back into working out again and seeing some brothers I have not seen in awhile. It was an honor to lead. Have a great day….Cheers CB!

  • Ski Season Prep

    11 strong gathered in the gloom for a workout to start the week. Here’s how it went down…

    COP: Mosey to the front of the school to start with Dead Men’s Hang, SSH, Don Quixote, Russian Soldiers and finally some box cutters.

    We moseyed behind the school to the playground on the upper field for a Dora. Partner up. One partner does the exercises while other partner runs to school and does 10 donkey kicks and returns. Exercises were 100 incline Merkins, 200 (full count, 2 count, 4 count depending on who you ask) LBCs and 300 SSH.

    Mosey to upper blacktop for Triple Check. Exercises were copper head squats, flutter kicks and run to fence at end of blacktop and back. Three rounds.

    Next up we moseyed to teacher’s lot, partnered up with one partner doing Lt Dans while other partner runs the sides of the lot – backwards on short side, shuffle to right on long side, then forwards on other short side and shuffle to left on other long side. Switch and do 5 rounds.

    We found we still had some time left so we moseyed to the main parking lot, partnered up and had one partner doing reverse crunches while the other partner ran up to the paved hill, then Bernie Sanders up the hill and run back. We did this until near full time then moseyed back to the flag and did one round of ring of fire of 10 Merkins each. Times up.

    Wasn’t sure what to title this workout until UpChuck asked if I was prepping for ski season given all the lunges and squats. Seems appropriate as it is that time of year. Upchuck suggested we buy 5 acres of land at a posh Colorado resort for a cheap $895K (at 1990s prices) and start F3 Rockies. I can pitch in $100 to that!

    Congratulations and good luck tomorrow for Bacon Bits whose wife is scheduled to have their second baby! Also good luck to Water Wings child who is having adenoid surgery on Wednesday I believe. Finally, good luck to Water Wings who is completing 1000 miles run in 2020 – only 35 miles left to go!

  • A toque by any other name

    Six participated in the pre-Christmas Punisher. We met initially at Holton for a few minutes of exercise. Following a brief COP with some warmup moves, we completed 12 reps of 12 exercises, including Squats, Wide Merkins, SSHs, Box Cutters, Carolina Dry Docks, LBCs, Helly Dollys, Front Lunges, Merkins, Overhead Presses, Curtsy Lunges, and Jump Squats. We relocated to the outdoor chairs at nearby Dot’s Back Inn for little social time. Happy Holidays!

  • Frosty you know man

    Nine posted for the GridIron before last under chilly, but clear skies. COP in the main parking lot with the usual.

    Hop the short fence into the nearby softball field for Vicious Circle (thanks F3 Exicon). Pax completes sideways Bear Crawl counter-clockwise around the bases. Last guy in line jogs to the mound for five two-count Mountain Climbers and jogs to the front of the line. Rotate through until all have completed one go. Second round with Lunge Walk around bases and Ball Dippers at the mound.

    Cross the fence and head just down the hill from the far end zone of the football field to begin a round of Lindsays. Zombie Crawl (Exicon) up the hill to the end line for 30 two-count LBCs then Crab Walk back down the hill for 10 two-count American Hammers. Continue the sequence offsetting reps by five until 10 and 30 are done.

    Mosey around the field to the sidewalk between the football concession stand and press box. Pair (with one set of three) up with one guy grabbing the press box posts for Pole Smokers while the other guy runs to the field to complete five Wal-Mart Burpees (Exicon). Complete three rounds.

    Jog across the park to the pull up bars, break into two groups, and line up on each side of the bars. First guy in line completes a Pull Up with and counts out a 10 second hold. Last guy in line completes a negative Dip to the first guy’s count. Remaining PAX hold plank at the edge of the area. Rotate through until all have completed three rounds.

    Return the parking lot for Wave of Merkins (yes, Exicon). Circle up. One guy completes a Merkin and as he finishes, the next guy starts a Merkin, and so on like a wave around the circle. First guy completes two Merkins and the rest of the circle does the same. Continue until six Merkins completed by all. Stand up and do the same with Squats, also stopping after six. Finish with a few minutes of stretching and a COT.

    Congratulations to our friend, and GridIron regular, Quest who was married on 12/20/2020.

  • 3 for 22 on the 26th

    When YHC arrived to the parking lot of Atlee High School, there was one car with nobody in it. Was YHC going to post solo on this 22 degree morning? With about 2 minutes to go, Helix arrived in short sleeves and shorts. Well done Helix! Soon after, Fabio returned from a run. Three runners had arrived and off we went for a beatdown that went something like this:

    COP

    1 burbee, 2 merkins

    10 Don Quixotes IC

    2 burbee, 4 merkins

    10 Helicopters IC

    3 burbee, 6 merkins

    Arm Circles – 10 small, 5 big IC

    4 burbee, 8 merkins

    Reverso Arm Circles – 10 small, 5 big IC

    5 burbee, 10 merkins

    Right Leg Lunges – 10 IC

    6 burbee, 12 merkins

    Left Leg Lunges – 10 IC

    7 burbee, 14 merkins

    20 LBCs – IC

    8 burbee, 16 merkins

    20 APDs – IC

    9 burbee, 18 merkins

    20 Rosalitas – IC

    10 burbee, 20 merkins

    The Thang

    Triple Sprints – One runner sprints to the 2nd runner who was about 50 yards away. The 2nd runner sprints to the 3rd runner. The 3rd runner sprints back to the 1st runner. As each runner completes a sprint, he does 5 burpees. Keep doing this until each runner has completed 5 sprints and 25 burpees. Then bearcrawl to meet in the middle for 10 merkins IC.

    Hangs and Merkins – Hang from the pullup bar as a pax member counts down from 15. Once the pax member gets to 5, slowly lower yourself. After this, the pax member will then do a variation of 10 merkins IC. Each pax member led this twice for a total of 6 rounds.

    Honey Meadows Trail challenge – Each PAX member was asked to select an exercise. Squats, Lunges, and Carolina Dry Docks were selected. Run the trail and do 5 squats, 5 2-count lunges, and 5 Carolina Try Docks at each intersection or street crossing until you reach the Atlee hill.

    Mosey back to the VSF.

    With 1 minute left, the PAX circled up for a 30 count of 6 inches.

    COT – Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    As we are coming closer to the end of the year and as YHC gets closer to his next birthday, YHC is thankful for the good health that God has blessed him and his family with and the many good friends he has met as being part of F3RVA. Well done today Fabio and Helix! This was a challenging beatdown and both of you had an outstanding performance. With the small PAX today, it allowed time to talk about cadence count which can be challenging to teach with a larger PAX. One thing YHC loves about Da-Pile is it allows the PAX to explore the back of the Atlee campus year round which is difficult with the earlier start of DaVille during most of the year.

    Announcements

    Jan 1st Convergence at Satan’s Hill starting at 7am – see Slack Post: https://f3-rva-workspace.slack.com/archives/CSB9XKKBR/p1608304605301600

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • A 2020 Christmas

    A frosty gloom welcomed 8 jolly and festive iron men on this day after Christmas.  The PAX celebrated the Christmas season in a manner that was befitting for 2020.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards, big and small
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • 12 Days of Christmas – mosey to the turf field only to have to audible and go back to the football field (got to be flexible these days, nothing goes according to plan)
      • 12 merkins – 144 total
      • 11 WWII sit-ups – 121 total
      • 10 flutter kicks – 100 total
      • 9 reverse crunches – 81 total
      • 8 monkey humpers – 64 total
      • 7 Carolina dry docks – 49 total
      • 6 crab cakes (2 count) – 36 total
      • 5 burpees – 25 total
      • 4 lunges (2 count) – 16 total
      • 3 heels to heaven – 9 total
      • 2 diamond merkins – 4 total
      • 1 deep squat (hold for 12 seconds)
    • After gathering for our Christmas celebration, we had to mosey to the pickle ball courts for a COVID test – 6 suicides to assess lung capacity
    • Post-Christmas – the 3 wise men visited Jesus, so we did 3 sets of 6 pull-ups (one for each wise man, the pull-ups being the gift for all)
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work by the PAX today on a brutally cold day that with the wind made conditions feel like the North Pole.  Good to have Probation join the Gridiron PAX as there is no truth to the rumor he was so late for Dog Pile that perhaps he just decided to come Gridiron.  The travails of a LIFO.  Also, welcome back Pigskin.  The Gridiron PAX is excited that Pigskin will become a permanent fixture come this summer as he and the M will be matriculating up to RVA.

    Prayers for Gypsy with his toe surgery this week.  It was solid but frigid fellowship for the PAX at Einstein’s post workout.  Grateful for these men and their friendships.

    God is good all of the time…a Savior is born!

    Attila