Category: Richmond, VA

  • Blackjack

    When the fog cleared, four southside regulars appeared from their vehicles to run around various parking lots at the school. The theme – 21, or 19, or 11.

    Thang: Mosey to far school parking lot – warm up with SSH, Don Q, squats, mountain climbers, LBCs.

    21s, or Covid-19s – start in parking lot circle near light, run one loop, perform one merkin, run second loop, perform two merkins, repeat up to 21.

    Mosey to rear school big steps. 11s – run up steps, one WWII situp, run down, 2 situps, repeat up to 11.

    11s – dips and Freddies

    JITFO long way back to flag

    Moleskin:

    Thanks for showing up, YHC thought it may be a solo gig without a Q on the schedule at 5:00 AM. Social distancing was ever present. Numbers are dwindling but YHC is hopeful F3 will remain in effect with small numbers and mindful Q approaches.

    21s were brutal and monotonous. Thanks to P Trap for taking the lead and finishing up first for the PAX. No this isn’t YHC’s 21st birthday Last Call, but YHC appreciates the gesture.

    Stay safe ya’ll.

    -Singer

  • Hip Hip Hooray, It’s Nougat Day

    10ish men roused for a joyful beat-down in the gloom. Here’s what we did:

    COP: Mosey west on Grove, hang a left on Lock and gather in the First Pres parking lot. Deadman hang // Helicopters // DQs // Imperial Walkers // LBCs // Crabcakes // Plank // Merkins // Peter Parkers // Elbow Plank // Pickle Pounders // SSHs 21s (count to 5 in Candace, to 21 silently in our heads, all stop at the same time. A couple dudes messed up so we did 5 burpees). Mosey back to MM

    Triple Check: P1: Donkey Kicks // P2: Dips // P2: Run to Pull up Bar, 5 Pull Ups, run back. Mosey to Tennis Courts

    Dora: P1 run to the end of the courts and back. Escalating Sets of Excercises increasing by 50s: 50 Burpees // 100 WW2s // 150 Merkins // 200 Squats // 250 Flutter Kicks.

    March 26 is National Nougat Day. Spell out I LOVE NOUGAT with your legs.

    Mosey back to the Flag: Namerama, Numberama. YHC took us out with a brief meditation and prayer.

    Announcements: 5am Wednesday AO has a name- First Watch!

    NMS: A friend of mine shared with me that during this strange season of quarantine, he is contemplating three questions each day. First, what has the Coronavirus outbreak taken away from you? That is a question of lament. Second, What has the Coronavirus outbreak not taken away from you? That is a question of gratitude, helping foster awareness of those things that God has given that endure. Finally, What has the Coronavirus outbreak given to you? That is the question of blessing, as you open your eyes to new things that God has brought into your life through this crisis. Grief, Awareness, Blessing. Fullness of life includes all three.

    I am grateful for F3, something that (so far) has not been taken away- and grateful for each of you! SYITG

  • M-Approved Roller Coaster

    … because YHC was solo and because she wasn’t there. The M hates hills.

    Belle wondered where the regular hill runners were and sends her regards.

    Announcements

    Checkout F3RVA’s second-newest AO The Last Resort in Glen Allen, and the newest AO First Watch in Tuckahoe. Prayers for various PAX facing known and unknown challenges.

  • The First Watch Lives

    Four pillars of manhood huddled six feet apart to seize the day. Here’s the story…basically.
    Mosey to the covered entrance of the Church with man-sized KBs in tow.
    COP (Kubota)
    • SSHs
    • Russian Soldiers
    • Helicopters
    • DQs
    • Big Arm Circles
    • LBCs
    • HRMs
    Conveyor Belt
    Station 1 – Lawnmower Pulls w KB
    S2 – Captain Thors
    S3 – KB Swings
    S4 – KB Squats
    Rotation 2
    S1 – American Hammers
    S2 – Burpees
    S3 – KB Pulls
    S4 – KB Sit and Press
    Pass to Honeydo
    Partner 1 – People’s Chair
    Partner 2 – Boxing Cockroaches straddling column x 40/50
    Reverso and Repeato
    Mosey to main covered entrance
    Partner 1 – Run to dumpster
    Partner 2 – Jump Squats
    Repeato, Repeato
    Pass to EF Hutton
    Mosey back to side covered entrance
    Conveyor Belt 2
    S1 – Wall Climbs
    S2 – Run to main entrance and back
    S3 – Donkey Kicks
    S4 – Heals to Heaven
    Repeato
    Pass to Handshake, Intercepted by Kubota
    Mosey back to VSF
    2 Burpees along the way
    Ring of Fire
    Numberama, Nameorama, COT (Handshake)
    MOLESKIN
    Whilst the masses slumber, assassins lurk in the shadows, ready to pounce with merkins, squats, and burpees. Under the cover of darkness, ninjas mosey about Tuckahoe ready to strike, leaving no trace behind but the pungent scent of piss and vinegar and a 4th F or two. Raiding and pillaging and violating unsuspecting driveways all while swinging big bells. Chuck Norris even checks under the bed for this faceless, nameless threat at night. The earliest of AOs has been a secret, unknown to many before now, birthed by Kubota one cold November morning, the time has finally arrived for the world to know, the First Watch lives.
    ANNOUNCEMENTS
    None were made.

  • Inner Wilson

    Four posted to see what Vinny had in mind. Audible. Al La Carte. Hot Potato. To the stage to exercise our Inner Wilson.

    COP: SSHs x 20 / Russian Soldiers x 10 / Hillbillies x 10 / Imperial Walkers x 10 / Helicopters x 10 / LBCs x 10.

    Partner up (spaceees, no toucheeees): Lazy Corona-Dora – Round 1 = Partner 1 holds elbow plank for 45 secs. Partner two performs HR Merkins. Race to 100. Round 2 = Jump Squats to 200. Round 3 = Partner one does 30 WWIIs as the timer. Mountain Climbers (2-count) to 300.

    Swirly Q: A plethora of stretching and core exercises. Boat Holds, Scorpion Kicks, Inverted Scorpion Kicks (Because I was inverted [Goose]), Plank-o-rama. Exit stage right for three rounds of Dips x 10 / Decline and Incline Merkins x 10 each.

    Greenbow Q: Virus Multipliers – Merkins and WWIIs. 1 x 1 / 2 x 2 / etc, all the way to 10. BTTF

    Jaqué Penné took us out.

    Announcements: N/A

    Socially Distanced Moleskin: YHC had all kinds of plans for today, given that I stumbled upon the Q opportunity yesterday afternoon. But then it rained, and it rained, and it rained. Not feeling the backstroke today, so we channeled our Inner Wilson and headed for the stage for a Cold and Wet Potato. As was noted several times, the ole ground ‘n pound will sneak up on ya real quick.

    As we continue to navigate these uncharted waters, let us continue to be mindful of the qualities of a leader. One of our founding fathers (F3) seemingly needs a refresher course. Let us show him, and others the proper way. For instance, we all get hair cuts and we all eat out. Think of those folks in these times and send them whatever financial or emotional support you can. Buy gift cards, send Venmo tips, whatever you can do. And, when possible, invite them out to F3. Now is the exact right time for them to join us. Help them see that light. Show them that they are not alone.

    Stay positive men. See the good in all of this. But if you do stumble into darkness, reach out. We are here for you.

  • Essential service

    Four posted for the lastest Punisher. Mosey to the school wall for Donkey Kick-Off (F3 Exercise lexicon) with five Donkey Kicks followed by a five second hold of feet on the wall, then 10 and 10, and finish with 15 and 15. Move to the yard, square up, and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, 10 x Pickle Pounders, and finish with an Arm Circle medley.

    Move to the westernmost small tree within the school yard surrounded by a watering bag. Surround the first tree with good social distancing and begin 13 reps each of chest and leg exercises. Once all have completed the exercises, Zombie Walk to another bagged tree. Take turns picking both the next tree and the two exercises. Continue moving to about 15 small trees. Chest exercises included Merkins, Wide Grip Merkins, Diamond Merkins, Carolina Dry Docks, Staggered Merkins, Burpees, and Back Handed Merkins. Leg exercises included Squats, Jump Squats, Bobby Hurleys, Side Lunges, Back Lunges, and Step Behind Lunges.

    Square up around the security camera post in static Crab Walk position. First PAX member calls out Crab Walk or Bear Crawl and the second guy makes that move to the post and back. Continue around twice, completing the other movement on the second round.

    Mosey to the sidewalk adjacent to the bus loop for a 10 minute Mary EMOM. Space out along the sidewalk. During the first minute, and ensuing odd minutes, complete 60 LBCs. Rest for remaining seconds of that minute. During the second minute, and later even minutes, complete 35 Reverse Crunches. Rest for remaining seconds. Following full EMOM, a few minutes of stretching in place.

    Good seeing you guys. Take care.

  • Tuesdays with Coupons!

    3 Studs Showed up for some social distance coupon work in New market this morning!

    Quick mosey to entrance to see if we had stragglers, we did not so COP it was.

    Helicopters x 10

    DQs x 10

    Jazzercise x 10

    SSHs x 10

    Imperial Walkers X 15

    LBCs x 20

    Flutters x 10

    Moesy to bottom of the lot, grab a coupon.

    11s – Curls with Coupon, run to top of lot, WWIIs

    Triple Check

    Runner, Chest Press with Coupon, Squat with Coupon

    Triple Check Round 2

    Runner, Box Cutters, Shoulder Press with Coupons

    Return Coupons to their home, and lunge length of lot.

    Run to top of Hill!

    Numberama, namerama, YHC took us out!

    NMS:

    We continue to post in New market to try and stay active but do it safely! Strong work fellas. To the rest of the PAX we will see you guys soon, stay healthy and safe, this too shall pass! #FAITHoverFEAR

    Duke

  • Keep your distance

    7 equally distanced warriors posted for a no Q, No Toll beat down. Once gathered at a somewhat equal distance to talk about how this was going to work hot potato style, Tobit threw YHC under the bus as the first come first serve representative Q. YHC had actually thought about signing up the night before anyway so the Q gauntlet was accepted without a fight.

    Mosey to the COP parking lot

    DQ’s, Helicopters, Jasersizes, Cherry Pickers, Merkins, Sugar Sticks and American Hammers

    Mosey to the first corner for an easy four corner starter

    Corner 1 – (10) WWIIs, Corner 2 – (20) Jump Squats, Corner 3 – (30) SSHs, Corner 4 – (40) Monkey Humpers

    Mosey to the gate bar, Bear Crawl under the gate all the way to the first light, Lung to the next light

    Mosey to the basketball court, Burpeesides or Burpee Suicides. Start with 2 at first line increase by 2 at each line once you get to the end line at 8 start decreasing number at each line by 2 do not repeat the 8 at the end line.

    Lets see if we can get lost Mosey into the dark of the park on the trail to find the parks workout equipment. Found the monkey bars, modified partner up / triple check with 7 people. 4 partners doing dips the timer is 3 people doing 5 pull ups switch (X3). This could work with small groups but needs to be modified.

    Mosey out of the woods back to the basketball court

    Tobit thought we where going to get through a Doozy Q without Man Killers but it isn’t going to happen.

    Mosey out to the parking lot for 6 parking lot merkins. Bear crawl to each line and increase the merkins by 1 at each line for a total of 6 at the end. Crab walk and LBC’s in the opposite direction.

    Mosey back to the basketball court for jump squat suicides

    Mosey to the flag for a Merkin Mary, each person doing 5 of their favorite Merkins

    Numbers/Names YHC took us out at a socially acceptable distance

    NMS: It was agreed that none of us had seen the Q sheet for No Toll left blank before. YHC almost signed up for it the night before so when Tobit said “first one to the AO has to take the Q” YHC gladly accepted the challenge. YHC has been thinking about how to use the workout equipment all along the path for a while so why not give it an unplanned try. Probably will work better during the days to come with full light at this time of the morning.

    Prayers for all those in the Medical Community, Law Enforcement, Emergency response and all related fields. Lots of small businesses hurting right now which hurts lots more individuals. Prayers for all that are and will be affected by these times.

  • St. Patrick’s Day + 7

    YHC was excited to see no rain this morning, giving way to a nice cool 38 degree foggy setting for a Corned Beef breakfast. This is how it went down this morning:

    COP

    We mosey to the entrance to Atlee HS to circle up for 20 SSH, 10 DQ, 15 American Hammers, 20 LBC’s, 10 Alabama Prom Dates, 10 scorpions and 20 merkins.

    The THANG

    Mosey to the parking lot and warm up with the Red Barchetta and as a refresher we run 100 yards do 100 SSH, return to start and plank for 6 (RSP6), run 75 yards do 75 Mountain climbers RSP6, run 50 yards do 50 LBC’s, RSP6, run 25 yards do 25 merkins and RSP6, run 10 yards do 10 burpees and RSP6.

    Mosey to the back of school for a triple check of touch a tree, we start with Partner 1 as the timer touching 4 different trees for each rotation, partner 2 LBC’s and Partner 3 Donkey Kicks, we rotate Partner 2 touch 4 trees, Partner 3 LBC’s and Partner 1 DK’s. Final rotation of Partner 3 touch 4 trees, Partner 2 DK’s and Partner 1 LBC’s. We do this 3 times.

    Mosey to basketball courts near pull up station for a DOUBLE triple check of a modified Cindy workout. Partner 1 runs two full court wind sprints (timer) Partner 2 Merkins, Partner 3 does 5 pull ups then squats until timer is complete rotate for P1 Merkins, P2, 5 pull ups followed by squats, P3 Wind sprints final rotation is P1 5 PU followed by squats, P2 Wind Sprints and P3 Merkins. This would be one set and we performed 6 sets, way to push this morning gents…nice job here although there was some mumble chatter after 3 sets.

    Mary

    We return to flag(that YHC left for Mr. Holland to pick up…thank you!) and Planked with Mr. Fudd, Wilson’s Wife, Southern Gentlemen, Yankee Agressor, Right and Left arm reach throughs. Some abs with legs at 6 inches from ground, 45 degrees, 90 degrees, 45 then 6 t wrap thing up for the workout.

    COT

    Numberama, Namerama and YHC took us out in prayer.

    Moleskin

    We discussed school being out for the year and how the world continues to change amid the COVID-19 pandemic. Continue to maintain proper safe spacing during this time and use common sense when around others. It was an honor to lead this morning gents. Have a great day …. CB

  • I’ll Choose Option “B”

    5 Gentlemen, in 3 groups, took a respite from their sequester and ran varying distances from the UR commons. Social Distancing was the standard, as were louder than usual voices.

    YHC had few words to offer given his quarantine-funk, so Bodos took us out with some inspirational words.

    Saab abides