Category: Richmond, VA

  • Spring chill

    4 studs posted for the club this morning and here is how it went down.

    Launch from ET’s through Carytown and Bryan Park up to Dogpile – then reverso after Dogpile workout = Boom !

    Great run up and back fella’s enjoyed it.

  • Say My Name

    4 men showed up to a cooler than expected morning for a Good Friday beatdown.

    • COP
      • SSH x 20
      • Hillbillies x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • HRMs x 10
      • LBCs x 10
      • Copperhead Squats x 10
    • Say my name – YHC picked an exercise for each letter of the alphabet. The PAX will attempt to “spell” each letter of the PAX F3 names. After every letter the PAX will run a lap around the parking lot.
    • Bulkhead
      • B – 30 LBCs, run a lap
      • U – 20 Dive Bombers, lap
      • L – 20 Jump Squats, lap
      • K – 30 Curbside Dips, lap
      • H – Island Bear Crawl, lap
      • E – 1 minute People’s Chair, lap
      • A – 30 WWII Situps, lap
      • D – 20 ‘Merkins, lap
    • Spit
      • S – 20 Monkey Humpers, lap
      • P – 10 Big Boy Sit Ups, lap
      • I – 20 2count Flutter Kicks, lap
      • T – 30 Box Cutters, lap
    • Opus
      • O – 20 Diamond ‘Merkins, lap
      • P – 10 Big Boy Sit Ups (due to time no lap)
      • U – 20 Dive Bombers (due to time no lap)
      • S – 20 Monkey Humpers, lap
    • Corned Beef
      • C – 30 Squats (out of time, remaider for the next time)
    • Numberama, namerama, Opus took us out.
    • Notes:
      • YHC saw this this workout routine on Instagram and immediately thought this would be great for F3. The PAX definitely got their mile in for the day. Great work gents!

  • 1 last year before respect

    Two socially distant but determined men showed up for a Birthday party / beat down

    Mosey to the basketball area behind school

    DQ’s, Helicopters, Cherry Pickers, Copperhead Squats and a new one I call Snake Bites (balance on one leg and do a copperhead squat)

    Mosey to JRHS first parking lot

    Birthday burpee mankillers – Man Killers with a burpee at the end of each set

    Mosey to second JRHS parking lot and find the Ball and Chain with exercises in each space

    20 American Hammers, 10 Merkins, 20 LBCs, 10 Crab Cakes, Ball

    10 Carolina Dry docks, 20 Rosalitas, 10 No cheat merkins, 20 WWII, chain

    after each exercise run around the four light posts

    mosey to other side of second parking lot

    Parking lot merkins bear crawl up with merkins crawl bear back with squats

    BTTF – 2 man merkin ring of fire

    Numbers/names YHC took us out

    NMS:

    Today starts YHC’s last year in the 40’s, looking from this side at 50 still seems like its a long way off because in my mind I’m not old enough to be pushing 50 but here we are. Thanks to Bullseye for starting the day out with me and playing along with it even though YHC lost count during the man killer burpees around set 7. We did find out that either the Ball & Chain goes faster with fewer people or that YHC might have made the run too short.

  • Eaglet run recce

    Big Bear Baby Eagle Death Sad But Not Surprising, Expert ...
    • Situation –
      • Weather – 40 degrees and cool. 10 Mi wind from the North. BMNT 0530 Sunrise 0615. 100% illumination
      • Terrain – OCOKA dominated by the confluence of rolling hills forming ridge lines and deciduous forest providing cover and concealment.
      • Enemy Forces – Sloth, Excuses, Fear, Anger, Hopelessness – Sad Clowns
      • Friendly Forces – Units Right and Left – New Market “Run” and RAMM/RAMM Gears
    • Mission – f3 RVA establish a run in the west end by 010530MAY20L to expand the influence of F3 RVA
    • Execution –
      • Commanders intent. The purpose of this mission is to provide options to RVA for those looking for Fitness Fellowship and Faith. Location needs to be accessible to brothers in Mechanicsville, Midlothian, West End and Downtown. At the end state there will be a faithfully attended west end AO on Fridays.
      • Scheme of Maneuver. Set the conditions to Seize an AO location at Deep Run Park, Godwin HS.
      • Tasks to subordinate units
        • Recon platoon
          • surveillance of the following
            • Named Area of Interest (NAI) 1 Godwin HS
            • NAI2 intersection of Falconcrest and Pump
            • NAI3 intersection of Ridgefield and Pump
          • If time surveillance of NAI4 Deep Run Parking lot 1
      • Coordinating Instructions –
        • gather time distance factors and points of interest
        • Special equipment is headlamps and reflective vests
    • Service & Support
      • All classes of supply provided at home station
    • Command & Signal
      • Q location with main effort
      • Challenge and password is All the way / Airborne
      • Running password is Ranger

  • Runners run AND do other things!

    Five plus Annie showed up on Good Friday for a mixture of stuff! Runners ran around 5 miles and others did bootamp stuff.

    YHC started to think about what to write about in the backblast and while we just did a bunch of stuff, YHC remembered George Carlin and his stuff skit………..sooo funny.

    YHC has gone down a rabbit hole watching Carlin videos. Was going to post the stuff video, but came accross the one posted. Carlin was way ahead of his time. Makes you wonder. Enjoy and if you want to laugh, watch some of his videos. YHC enjoyed!

    Here is what went down: Runners took off and others did a lap arounf block then started. with 15 minutes left all runners showed up…………..YHC was really confused, yet the runners wanted some variety. Stuff they got!

    YHC took us out. PLEASE enjoy the holiday weekend! Prayers for all! Be afe!

  • The War of Art

    The War of Art

    Dissimilar to the title of this workout, the path was anything but an inner, creative battle. Did we win though? Yes, obviously. A group of 10 PAX plus one additional PAX member ran the ways of our fathers. See Marv’s backblast from a few months back for details, remain on Grove at all costs. Never saw the Gears folks again so hope they’re okay. Good job men.

    Also, Bleeder has goats.

    -Singer

  • More Kettle Bell

    Another week, another KB Q.  Going to run the well dry of socially responsible KB workouts.  Here is how it went down this week:

    • COP
      • 20 invisible jump rope
      • 10 Russian soldiers
      • 10 DQ
      • 15 helicopters
      • 20 HRM
      • 80 LBC
      • 50 APD
    • KB beast with sit ‘n presses, hi-pulls, halos (6 each way), one-armed swings (both arms), curls and weighted squats
    • 15 yard death crawl followed by a short run, 50 LBC, short run back to KB and 15 yard death crawl back to starting point
    • 15 yard weighted lunge followed by a short run, 50 2x flutter kicks, short run back to KB and a 15 yards of weighted lunges back to starting point
    • COP with YHC taking us out

    Good work by the PAX today.  Grateful for some fellowship early in the morning.  Also, do not let the beast fool you, 30 minutes under-weight takes a toll on the forearms.  BB is up within 24 hours after a long WFH day.

    God is good all of the time!

    Attila

  • Someone get to 100!

    530 Hit and off the New Market Pax went! A quick lap arounnd the hood and back down to the clubhouse!

    COP
    SSHs x10

    LBCs x 25

    Helicopters x10

    Jazzercize x 10

    Mosey to top of lot

    11s

    WWIIs and Jump Squats

    Lunge for the 6

    100s

    All pax do exercise called, as soon as a PAX hits a 100 they call it out and the entire PAX sprints to the top of the hill, and mosey back down.

    Exercises included : Squats, LBCs, Box Cutters, Monkey Humpers, and APDs.

    Numberama, Namerama, Wilson took us out!

    NMS:

    Strong work fellas, Awesome to watch POG and Rosetta challenge each other on the sprints.

    Duke

  • No Lone Wolves

    Another day…another PAX of two. YHC arrived at Timberwolf this morning to find Doozy waiting. For full disclosure, Doozy had texted that he would be at Timberwolf. No other PAX at 5:30 and no Q…another day of hot potato. Here’s what went down.

    Mosey to front parking lot.

    COP: DQs, Helicopters, Cherry Pickers, Snake Bites, Merkins

    Four Corners:

    Corner 1: 10 burpees

    Corner 2: 20 WWIIs

    Corner 3: 30 squats

    Corner 4: 40 2-count FMs

    Parking Lot Crawl:

    Bear crawl between parking spots performing 1 up to 10 merkins.

    Crab walk back performing 2-20 LBCs.

    Mosey to front hill.

    Hill Crawls:

    Bernie up the hill, bear crawl down the hill (that sucked), 2 merkins at the bottom. Repeat 5x (finishing with 10 merkins).

    Triple Check (in spirit):

    Partner 1 runs while partner 2 performs American Hammers (repeat 3 times)

    Partner 1 runs while partner 2 performs Rosalitas (repeat 3 times)

    Mosey to basketball court.

    Suicide burpees (2 rounds)

    Mosey back to the cars.

    Mary

    Flutter kicks, APDs, Hello Dolly

    Numbers, Names, Doozy took us out.

    Prayers for Doozy’s mother-in-law. Prayers for everyone.

  • Make it a double!

    In honor of the new ruling that restaurants can now serve takeout mixed drinks, 2×2 guys came out to get a double shot of beatdown

    Run 1 mile by piecing together two times each area various pieces and parts of the AO.

    COP — SSH, crabcakes, monkey humpers, freddie mercuries, flutterkicks, SSH, crabcakes, monkey humpers, freddie mercuries, flutterkicks

    off to the track — editors note — one shifting merkin consists of one diamond merkin, then one regular merkin, then one wide merkin (if you are doing more than one, you have to still do the same sequence)
    1st corner — 2 shifting merkins
    2nd corner — 4 shifting merkins
    3rd corner — 8 shifting merkins
    4th corner — 16 shifting merkins

    Dora 1,2,4
    100 mountain climbers
    200 dips
    400 SSH

    burpee suicides — one burpee each horizontal line on the parking lot
    up it to two the next go round

    30 seconds of American Hammers to finish things up!

    Numbers, names, announcements

    NMS — Never too early for a double shot of pain. YHC’s arms were already sore from the Murph Tuesday. The shifting merkins did not help at all with that. Great morning with a great bunch of guys!