Category: Richmond, VA

  • Never Mess with a Well Shuffled Deck

    A well-shuffled deck is a beautiful thing.  Just set it down and do not think during the workout.  Today, we let the deck dictate our future.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 30 2x LBC
    • Deck of death with a twist, each suit is an exercise and it is 10 reps, independent of face value
      • Hearts – curls for 1st half; high pulls for 2nd half
      • Spades – sit ‘n presses for 1st half; halos for 2nd half
      • Diamonds – lawnmower pulls (each arm) for 1st half; squats for 2nd half
      • Clubs – lunges (each leg) for 1st half; KB swings for 2nd half
      • Jokers – burpees
    • Deck was finished and wrapped up with a run of the bus loop
    • COT with YHC taking us out

    Great work today from a loyal PAX.  Congrats to Byproduct on his recent engagement.  Great fellowship and good weight work, especially for those with heavier KBs.  On to the work day!

    God is good all of the time!

    Attila

  • 3.2 for 32

    A solo Davillians arrived at Mechanicsville ES. The Q sheet was open so YHC was ready to call Hot Potato once the PAX. Turned out to be a Hot Potato for one.

    This is how it went down

    3.2 for 32 – 3.2 miles run to remember the 32 students/professors who lost their lives on the Virginia Tech campus, 4/16/07.

    MOM’s – Has some time left so completed serveral exerices in reps of 32 include LBC’s, WWII sit-ups, Merkins, Flutter Kicks, and Burpees

    MOLESKIN

    A week ago today was the 13th anniversary of the VT shooting. YHC was sick with Step Throat last week so couldn’t completed the annual 3.2 miles for 32.

    The 16th of April will always be a day of remembrance for YHC. As a college student in 2007, YHC remembers hearing the news while in the DHall on the Longwood University campus about the shooting. Also to find out the shooting was happening in the engineer building where two of YHC’s childhood friends would have had classes in. Luckily they did not but YHC with the rest Virginia college community mourned for the VT campus that day and continue to do so.

    neVer forgeT 4.16.07

    SPIT ON THAT!!

  • It just kinda happened!

    As YHC is writing this there are so many peoole dealing with different things! Positive and challenging. Our prayers go out to all who need them and those who may not right now!

    Today’s workout was a solid beating and everyone in NM showed their strength and ability to lead. A good hot potato. If you were there, you’d know!

    The one thing COVID-19 has done is get me good at going down rabbit holes on YouTube. The attached video is just one of those. Makes me hopeful when we can all get on a golf course again and act like we are good (and drunk idiots)…….except Duke, he is like a pro!

  • Love // Surrender // Trust

    An incredible eight emerged from the darkness for 45MOM. Here’s what happened:

    Mosey around the Tennis Courts.

    COP: Deadman hang // Helicopters // DQs // Crabcakes // LBCs // Hello Dollys // Plank // Tempo Merkins // Alternating Shoulder Taps // Peter Parkers // Elbow Plank // Pickle Pounders // Lt. Dans // SSHs 21s

    Chutes & Ladders: Run to treeline.
    Run two trees, Bernie Sanders back one tree, 5 merkins. Then run two more trees, back one tree, 5 more merkins. Rinse and repeat to the last tree.
    Round 2: Same program with LBCs.
    Round 3: Same program with Burpees.

    Mosey to southwest corner for Quadruple Check.
    Station 1: Decline Merkins or Mtn Climbers // Station 2: Chicken Peckers or Balls to the Wall // Station 3: Dips on the wall or Sit in the wall and talk stocks // Station 4: Run to the pull up bars to do 5 pull ups, run back.

    Mosey back to the flag for one minute of silent meditation. Numberama, Namerama, YHC took us out.

    NMS: YHC checked the sign up list last night around 8pm and discovered that his name was already inscribed for the Q today. The culprit has not been found out. A fun group today and great exertion demonstrated, except for Handshake and Greenbow who misheard my instructions to perform dips as instructions to sit on the short wall and discuss investment portfolios. A new meaning of wall sit.

    YHC invited the PAX to do the following as a closing reflection: Breath in through the nostrils slowly, while meditating on the word “LOVE.” Hold breath for 2 seconds while meditating on the word “SURRENDER.” Breath out through the mouth slowly while meditating on the word “TRUST.” Rinse and repeat for 1 minute in silence. In a time of chaos, we receive the love of God, we surrender to his rule, we trust his goodness. Pause occasionally throughout the day to try it.

    SYITG!

  • New moves

    3 veterans show up for the morning beatdown. Started off with an 8:20 mile, followed by COP of pushups with kettle bell, armcircles front then back then 20 happy mornings. Enough of COP.

    Triple check at the bus loop, one runner, one laying on the ground doing one arm flush, the other standing up doing chest press (dont know the name).

    Mosey over the the front parking lot.

    Four rounds of (10) skull crushers sit up push press, (10) kettlebell burpee, (10) one arm pushpress, (10) inclined pushups with kettlebell on back.

    2 mins left. Finished with 100 on your back chest press…

    Number off and Trout took us out….

  • Nothing runs like a deer

    Five warriors gathered in the gloom gather to celebrate earth day.

    Mosey the long way to the amphitheater. COP

    • DQ
    • IW
    • Arm Circles
    • WW2 x49
    • LBC
    • Flutter kicks
    • Hello Dolly
    • Rosalita
    • Decline ABD
    • Decline PP
    • Superman
    • Bushwacker
    • plank stretching
    • Plank arm circles
    • Gomer-kin

    Triple check Hallelujah run; iron chair; abs flutter, box cutter, six imches
    Ladder starting at 18; Dips Vups
    Jailbreak

    YHC took us out

    .

    NMS

    Faceplate and YHC were running up love hill when a pack of five deer decided to cross right in front of us. YHC realized if we kept going we would split the pack. I was worried that the separated deer would crash right into Swirly or Bodos or Hitchhiker. Generally, I like to avoid creating F3 memories where the opportunity for major injuries are involved so we waited and grabbed the six.

    But it does make me laugh to imagine Swirly squaring up on the deer for the incoming Take Down. The deer flies at him from the top rope. After a brief wrassle where Swirly manages to get the deer in a half Nelson, Swirly pops up looking down at the deer and shouts “Is that all ya got! Come on!” Dejected then doe scrambles up and scampers off.

    .


    YHC started F3 RVA 3 years ago despite telling Toga way early on – “Ive already done all that” and Flipper – “I already work out a bunch” When Fudd finally got me out- What an eye opener. Because of this group I have improved in Fitness, Fellowship, and Faith. More should have this. Each of us should have a Target FNG on our list

    Thanks to the RVA PAX for supporting me personally through ups and downs. Let me know if I can ever help any of you.

    Be excellent to each other.

  • Triple – triple checks

    3 early riser veterans weighed their options before 5:00 and took advantage of the triplet of pax. To start:

    Kubota Q: COP – SSH, Imperial Walkers, Don Qs, WWIIs, Merkins. Mosey back to KB drop spot for Triple Check: High pulls, KB Swings, & run the parking lot loop.

    EF Hutton Q: Triple check #2 – Lying KB Presses, Boat & Canoe, & Run the lot. Head to end of lot: Bear Crawl length of parking lot.

    Honeydo Q: Cross street over to RRC(b) for Triple check #3: Burpees, LBCs, & run to tree and back. Head to side of church: 3 sets of 20 Donkey Kicks, bear crawl across width, & 10 HRMs. Back to flag for bit of mary then done.

    Announcements: Lots of Virtual Zoom opportunities for 1 & 2 Fs.

    NMS: Kubota gave YHC the deciding vote whether to put in a good 15 minutes at FW then head over to WDog or stay at the AO for the full 45 minutes. YHC chose to stay put as to not mess with the nap schedule.

    3 rounds of triple checks will eat up most of the beatdown. YHC enjoyed the 60+ yard bear crawl. Not sure why EF Hutton stopped and gave YHC the lead as he is a strong bear crawler. Kubuta did NOT enjoy the long bear crawl.

    Good morning to be out and we the First Watch PAX did get a few early rays of the rising sun as we were finishing up. Brighter earlier days are ahead (literally and figuratively) for RVA.

  • Relays

    5 Brave New Market souls hit the streets for a chilly beat down this morning

    COP

    SSHs x 15

    Helicopters x 10

    Jazzercise x 10

    LBCS x 20

    Butterfly stretch

    Mosey to top of the hill

    Partner (3) Up

    Relays around the hood.

    Runner runs out does 10 Merkins, while partner does LBCs, swap, next guy does 9, then 8 and so on.

    Round 2 – Runner, Dry Docks, WWIIs

    Round 3 – Runner, Burpees, Squats

    Back to flag, Ring of Mary!

    Numberama, Namerama, Nancy took us out!

    Prayers for Honeymoons Dad!

    Strong work this morning fellas!

  • Breaking in the Dip Station

    https://youtu.be/Gbg7BdJzZ_4

    Seven warriors took F3’s shortest commute to the second running of VR, Dawg.

    The Thang: Mosey around the house and circle up for Disclaimer, COP IC: SSHs, IWs, DQs, LBCs, Merkins

    Four corners, from the mailbox around to the backyard: 10 Merkins, 20 WWIs, 30 Squats, 40 MHs.

    Mosey to the Dip station. Lunge 20 paces single count to the Burpee station. Jack Webb 1x Burpees, Lunge, 4x Dips, Mosey, ++x.

    Another round of Jack Webbs with 1x WWIIs, 4x Reverse Crunches with a 10 pace Bear Crawl in between each exercise.

    20 Merkins OYO, 20 Shoulder Taps OYO.

    COT.

    Announcements: Zoom happy hour 6pm, Tron virtual beatdown Monday at 5:30am, both at https://us02web.zoom.us/j/82270057337?pwd=dzhnV0RMalpVSXFzck1ZVzFFTVJOdz09. Bring a coupon Monday if you have one, or be prepared to modify. Password is on Slack.

    NMS: An overqualified PAX continued the eternal debate of “When is the halfway point of a Jack Webb?”

    F3 RVA Virtual Guidance Updates: 1) Consider one ear bud so that you can use the other ear to keep a check on how much noise you are making for the neighbors and check if you woke the dog up (not that there is much to be done about either one). 2) When Qing cadence, one option is that Q can call the entire cadence and PAX can chime in (however asynchronously). Today’s Q was spent after attempting this. Boberry made it look easy on Monday.

  • Tomato CBT

    Trout and Corned Beef showed up for a morning run. We did the Rutland route 4 miles and averaged 8′-39″ / mile.

    Numberama, namerama. Small numbers today, cool morning for a run.