Category: Richmond, VA

  • Back to the Basics?

    Seven warriors who care a little bit less about what the neighbors think posted to their backyards for a virtual beatdown, and another hopped in the shower to prepare for the COT.

    The Thang: Mosey around the house/property and circle up for COP IC: 20 SSHs, 1 OUAPD (online upright APD), 10 DQs, 20 IWs, 10 Merkins, 20 LBCs.

    Four corners. From the most public corner of your yard to the most private, 10 Merkins, 20 WWIs, 30 Squats, 40 MHs.

    Partner up for a Dora. Each PAX does exactly 1/2 of the reps. Alternate with partner to run a lap around the house. 100 Merkins, 200 LBCs, 300 Squats.

    Traveling Lindsay around the back yard. Freddie Mercuries and Broad Jumps.

    Triple Check. One PAX does Step Ups, one PAX does WWIIs, one PAX runs a lap.

    Upchuck joined us for COT.

    Announcements

    Zoom happy hour at 6pm. Password is on Slack, or message Shakedown or YHC: https://us04web.zoom.us/j/995173694?pwd=YndqVUNwWnU0a0EycXhzODVuRFJIZz09

    Prayers for Doublemint, Honeymoon, Marmaduke, Shakedown, Upchuck’s friend.

    NMS: YHC wanted to keep things real simple, and did some research. First, posted with BoBerry with South Wake, where YHC kept getting disconnected during AMRAPs (this seems like a long set!). Some preparation is needed – see the pre blast.

    Then YHC looked in the archives back to seemingly simpler times for inspiration. According to this BB, https://backblasts.f3rva.org/2015/04/28/merkinfest-2015-2/, there were 25 Don Quixotes performed – YHC believes Wilson could fill 45 minutes with 25! In this BB, https://backblasts.f3rva.org/2015/01/01/f3richmond-brings-in-2015-at-45mom/ TYA and Jville Q’d a Triple Check with a “repeat x4” – WTF3?! According to the same BB, there were 24 Wilson’s Wifes performed, defined as a “partner inverted military press”. So YHC went back to his fuzzy recollection of beatdowns past to conjure things we could do without thinking or seeing (as if in the gloom) – a classic COP, 4 Corners, Dora, Triple Check.

    YHC asked PAX to check in after completing each exercise which seemed to work well. The Dora and Triple Check went pretty smoothly, though with more PAX may have been challenging to coordinate.

    What caught YHC off guard were the disclaimer and COP. Cadence is very awkward due to a delay in the audio. YHC would hear the PAX when it was time to start the next rep, so would delay. PAX advised carrying on instead of waiting, so YHC would call “1” while hearing the PAX give the count. Perhaps we can consult with Lockjaw for best practices here.

    Still hoping this is temporary, PAX worked on a name for this new AO. Candidate names were, “Wish I Had Picked Up the Dog’s Poop Last Night”, “Smell Like Your Own Dog’s Pee”, and “Splinter’s Shoe”. Sticking with the dog theme, and for memories of WDog, the PAX settled on “VR, Dawg”.

    Upchuck joined us for the COT.

    See you next Wednesday in the gloom: https://us02web.zoom.us/j/82270057337?pwd=dzhnV0RMalpVSXFzck1ZVzFFTVJOdz09 Password is on Slack, or message YHC.

  • DaVille Legacy

    YHC arrived early this morning to an empty parking lot; however, 4 more morning F3 brothers showed up for a Tuesday morning workout and here is how it went down:

    COP

    We start by moseying to the Atlee track(Phonics and Corned Beef paying homage to our 2.0’s that will miss track this spring due to COVID-19) and back to basketball courts to get in our daily mile(Thank you Trout with the GPS certification on the distance) and circled up for 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm circles(10 small and 5 big) reverso, 19 LBC’s, 10 Scorpions, and 20 merkins.

    The THANG

    YHC had so much fun with a solo 4 corner escalator at The Last Resort that it was good to share this morning with two variations.

    1st Corner – 10 Burpee’s then Bernie Saunders to 2nd corner for 20 2-ct. BD’s (still hurt as the day before). Run back to first corner – 10 Burpee’s, BS to 2nd corner 20 2ct. BD’s, BS(variation 1) to 3rd corner to 30 2ct. mountain climbers run back to 1st corner – 10 Burpee’s, BS to 2nd corner, 20 2ct BD’s, BS 3rd corner 30 2ct mountain climbers BS to 4th corner for 40 2ct flutter kicks(Variation 2 as the ground was dry). Return to start and mosey to Bus loop.

    While moseying to the Bus loop Phonics noticed the crowd had members that we were all recruits of one another, Phonics recruited Spike who recruited Bulkhead, Phonics also recruited Corned Beef and YHC recruited Trout.

    We get to bus loop and start a Triple check of 5 exercises, P1 30 Merkins and planks for timer, P2 AMRAP squats, P3 AMRAP flutter kicks, P4- AMRAP heels to heaven while P5 runs the inner loop of the bus loop as the timer. We get through 2 rotations with each partner performing all 5 exercises and start the 3rd for 1 cycle and return back to flag due to time.

    COT

    Numberama and Namerama.

    YHC asked for Prayers for a coworker who lost her husband to COVID-19 yesterday.

    Trout took us out, it was an honor to lead this morning. Cheers…CB

  • Gone Bunny Gone

    5 bleary-eyed detectives picked up the Easter Bunny’s trail somewhere south of Robious. Trying to summon the little hopper with some kind of ridiculous rain dance including Don Quixotes, helicopters, imperial walkers, Russian soldiers and some other flailing nonsense disguised as a warmup. After a short plank we recovered to find that our exertions had in fact summoned a force even greater than the white rabbit: Bone Thug, dropped out of the sky like a teleporting legend quietly stealing the candy from baskets all over the south side.

    The hophazard search for the golden egg continued across all 4 corners of the field, escalating from 20-30-40-50 mirkins, WW2s, flutterkicks and LBCs. With no Benjamin Bunny in sight, they went another round and quite by accident completed a mile.

    Back in Mr. McGregor’s garden, a double check curb crawl / dips were paired with bear crawls / lunges. There were still some weeds in the radish patch so the group went one more round.

    Driven to madness by the still-missing mythical creature, the detectives chose a darker rabbit hole: suicide-straddle hops across the entire parking lot, which continued until 6:15, at which point the collective hallucination ended and the men were able to get back to their daily quarantine, still half-believing that they had been visited by the hollowed-out shell of last year’s chocolate mold. Until next year…

  • Tuesday, No Q

    4 PAX broke the fartsack in New Market this morning to hit it up Hot potato Style, All 4 members to the reigns.

    COP

    SSHs x 10

    Helicopters x 10

    LBCs x 25

    DQs x 10

    Dora – 100 Merkins, 200 LBCs, 300 Squats

    Curb Crawls, Lunges, Ball Dippers, and Merkins

    50 Jerkins

    15 Mins of Ring of fire Mary!

    Prayers for POGs buddy who passed. Prayers for Honeymoon’s Dad as cancer has returned. Prayers for Marmaduke who was laid off last week.

    Strong work fellas! Have a great day!

    Duke

  • Easter OTB

    4 runners and 2 walkers got their miles in to get the holiday stared off right!

    Runner went 7 and 5, walkers got 3 plus.

  • Spider-D: Post-Blast

    A handful or more of men did their homework and followed the pre-announced route…employing various start and end times. For once, YHC had few questions and mis-directions, and smart-assery was limited to the associated pre-blast.

    Routes:

    Pre-Blast: Spider Run (5/5)

    Announcements:

    Swirly: Needs a haircut

    EF Hutton: Needs a better haircut

    Gomer Pyle: April 24 – Inaugural Deep Run Park Friday run…see aforementioned for details

    TYA: He and Olivander are planning an inaugural Quarantine 50 miler from W-Burg to Richmond on the capital trail in the coming weeks. See one of these two lunatics for details.

    Saab Abides

  • Particle Collision Avoidance

    7 Warriors posted for their pre-nap daily workout. As has been common lately there wasn’t a Q signed up so hot potato ensued.

    COP: 25xSSH, 15XDQ, 15XRussian Soldiers, 15XBox Cutter, 10XHeels to Heaven

    Mosey to Elementary School for a couple of rounds of four corners:

    Round 1: Run backwards the long sides, lunges on short sides, 10 burpees, 20 merkins, 30 jump squats and 40 2 count mountain climbers.

    Round 2: Run backwards the long sides, lunges on short sides, 10 WWIIs, 20 Carolina Dry Docks, 30 SSH and 40 2 count butt kickers.

    Q was taken by Attila which we quickly learned was our mistake. Mosey up to upper blacktop for 1 minute alternating exercisesd for 12 total minutes. 1 minutes burpees then 1 minute donkey kicks repeat 6 times. There was much rejoicing.

    Q handed back to Pucker and mosey to side of middle school for some catch me if you can. Confusion ensued based on a (valid) suggestion to keep appropriate social distancing and avoid general particle collisions by running too close together. PAX did get some more backwards running and jump squats in.

    Mosey back to flag. Ring of fire with 10 merkins each, with each PAX member doing his own variety of merkins. Then finished with 20 2 count mountain climbers.

    We enjoy these morning workouts and hope to be able to continue to do so. A special prayer today for a friend’s 19 year old daughter who was diagnosed with Sarcoma and is going through chemo the past few weeks. Thoughts are with all PAX in these interesting times.

    Peace out.

  • Virtually F3RVA’s Newest AO

    Virtually F3RVA’s Newest AO

    On Wednesdays beginning April 15th, F3RVA will have an online AO and virtual beatdown via Zoom.

    Location? Your yard. We do this outdoors.

    The name? Smell Like Your Own Dog’s Piss for a Change. YHC will accept suggestions for revisions. Perhaps Davillians can provide a one-syllable revision.

    More logistics:

    The Zoom meeting number is 822-7005-7337. The password will be posted to Slack (or message YHC).

    Identify a chair or some other surface in your yard for Dips, Decline Merkins, etc.

    An ideal setup is probably wireless earbuds with a tablet or phone on a stand. Next best (YHC’s boat) is a phone in your pocket with wired earbuds. Otherwise, you can call the number from a home phone. Consider a ziplock bag for the phone if moisture is a concern.

    Install the Zoom app on your device. On a phone, swipe right to switch to gallery view to view more PAX at once. Do not put yourself on mute – the point of this is to let the other PAX know you’re there.

    Check the wifi around your house. If it doesn’t reach, consider switching to cellular data only.

    SYITG!

  • Nimble to dodge downpour

    Four warriors gathered right after Easter Sunday. Interestingly there were 30+ cars including Lockjaw’s one parked there. Maybe neighbors wanted to make sure that their cars were safe during the rainstorm. EF Hutton showed up with a new hair style (mohican?)and a new car and Handshake looked good with his haircut. His wife did a good job!

    Here is how it went:

    EF Hutton led the COP: 20X SSH, 10X helicopters, 10X merkins, 20X american hammers, 20X LBC. First exercise was Dora at the basket ball court. One partner ran to the end of the court and back and the other partner 100X merkins, 200X Squat, 300X SSH. Handshake led the second and third exercises. We moseyed to the field by jumping over the fence. The second exercise was to do 20X donkey kicks, run to the monkey bars and do 5 pull ups with three rounds individually. The third exercise was four corners at the field. At first corner, 10X WWII, at second corner, 10X WWII and 20X flood kicks, at third corner, 10X WWII, 20X flood kicks, 30X american hammers (2 count), at forth corner, 10X WWII, 20X flood kicks, 30X american hammers (2 count), and 40X LBC. Bodos took us to the entrance to the building next to the basket ball court. Four different exercise with three rounds–ball to the wall, dips, elbow plank, and bear crawl (timer). Hitchhiker led the last exercise in a parking lot. Each person took a corner and did the following exercise together: 50X merkins, 50X squat, and 50X american hammers.

    No ammountcement.

    The following were lifted up in prayer:

    1. Ask Lord for healing and peace over those who are sick of COVID19 and their family
    2. Ask Lord for wisdom for leaderships in the US to better cope with this situations
    3. Ask Lord for knowledge for medical experts so that they can discover vaccine for COVID19
    4. Ask Lord for protection and safety over DTH and his family

  • Last Resort of One

    YHC volunteered to take the reigns of this awesome AO and I pulled into the parking lot at 5:26, it was raining and windy so no shovel flag. I wait and with no one around I decide to run the mile to get that off the list for today. While on the run I had no reflectors, no head lap (left at home) and it was very dark with the heavy cloud cover. I passed two people who were walking in this weather on the way out to the turn around spot, turn around and return to the school. Still all alone, no one with the exception of a large pile of mulch and a county vehicle being stored on the lot.

    My first solo workout since joining F3 and here is what went down:

    IT - Pennywise Type Beat ( FREE SCARY TRAP INSTRUMENTAL) by ...
    Scary thoughts on the lonely run

    COP

    Return from the run go the the main entrance of the school and perform 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles(10 small and 5 big) , reverso, 20 LBC’s, 20 Merkins.

    The THANG

    So now it is really raining hard and I start with a Triple check.

    Triple Check 1 – 20 Merkins, 30 Squats and run a lap around the parking lot (staying clear of the storm drains…and Pennywise!!!) I do this 3 times.

    Triple Check 2 – 10 Burpees, 30 LBC’s and run a lap around the parking lot doing that rotation 3 times.

    4 corners Escalator

    Start with 10 burpees, Bernie Saunders to second stop and 20 BD’s EACH leg(this hurt on the 2nd and 3rd attempts), back to start 10 Burpees, B.S. to 2nd corner 20 2ct BD’s run to 3rd corner on 30 2-count mountain climbers, back to start, 10 burpees, B.S to 2nd corner 20 2ct BD’s, run to 3rd corner 30 2ct Mountain climbers and run to 4th corner for 40 SSH.

    Mary

    Finished with 2 minute to spare and did various Plank positions staying quiet to not wake the neighbors but heard Swirly calling out ‘Regular, right hand high, regular….on for 2 minutes!)

    Changed shirt and drove home the the day.