Category: Richmond, VA

  • Day 1 – Jazz Flute

    Hoedown is where it all started. On a cool March morning in 2018, 6 weeks after my second child was born. I don’t remember much of the actual workout but I do remember having to crawl through a tight Crawlspace during my first appointment and my arms and chest were so sore and by 2:00 I was ready for a nap.The amazing thing is of the 12 guys at that workout 9 are still regulars. One has moved and two no longer post.

    YHC has decided to make a week of it and Q Monday-Friday. It’ll be hard to think of new and exciting things to do each day, but YHC will try.

    As the clock struck 0530 Vandalay and Oyster were exiting their cars. We made our way down Hepler for a COP.

    Mosey from Hepler back to the mini loop at Hoedown for a Triple Check. P1 HRM’s, P2 WWII’s, P3 Run the loop. 3 rounds.

    Mosey to the Third Church Parking Lot to recover the Coupons. Get back in your Triple Check groups. After a failed attempt to do something on the fly YHC audibled to something easier to describe.

    We finished with a Coupon Handoff. 12 guys circled up, a Block every third man. Block Man completes 10 of a exercise and the other two men complete a different exercise.

    Mosey back to the flag to close out the beat down.

    Announcements – Breaking Bread. Saltlick has this month but we need a Q for next month. The Bridge is open for March, check the Q sheet and grab some friends.

    Prayer Requests – Upchucks friends that are battling illness and unfortunately nearing the end.

    NMS – fun morning with 12 of the best people to hangout with 0530 on a Monday morning at an Elementary School. Excited to start off my 8 year celebration where it all started.

  • Boom clap

    7 men, 7 bells. Incessant ringing.

    Mosey to the roundabout for a warmarama. SSHs, DQs, helicopters, mirkins, plank jacks, LBCs, Rosalita whips, etc.

    Mosey to the double stair case for a some overhead press per stair, descending squats per stair. Jump squats up the stairs, squat down the stairs.

    Some wall work, hoedowns with the kettle bells. Then balls to the wall Bombs over Baghdad. Sprint to the other end of the soccer field.

    Chest presses oyo followed by WW3s: feet up the hill, inverted WW2s with a kettle bell. Boom clap with 40 squat thrusters.

    Since we’re suckers for pain, sprint back to clockwork hill for some lunge walks up. Muhammad Alis with the bell against the wall. Lunge down. 40 American Hammers. Walk back up the hill. Bernie down.

    Mosey to the loop for some kettle bell swings. Mosey up to the main roundabout for some more kettlebell swings. Like a bullet with butterfly wings.

    Mosey back to the flag for some parking lot bear crawls with the bell, then cradle crab walks. Then ran it back again. Back to the flag for some burpees.

    The most beautiful sunrise. COT.

  • Speaking of Penetration

    Too many guys out at OTB today for a run/ruck/walk to not post a Backblast. Plus there was a perfect BB title thrown out as a questionable segue at coffee.

    1-hour of activity for everyone regardless of speed, weight carried, or species. Runners thrived with some slow miles although a couple tried to pull away, only to be drawn back by lack of directions.

    Ruckers/walkers were dragged along by a couple of canine friends that were rewarded with pup cups at the end.

    The most consistent and longest running OTB workout in the land continues. Beware of the rucker text thread Salt Lick – you’ve been warned.

  • The Saturday Slow Mosey

    Two teachers posted at Atlee High School on this last day of February after five straight days of teaching bell to bell. With days off, snow, and delays, both may not have been in shape for that difficult feat at this time of year. Because fatigue and soreness were going to be issues, YHC took the Q and this is what they did.

    COP: SSH, Helicopters, Arm Circles, Imperial Walkers, Don Quixotes, Running Man, Merkins, American Hammers, Heels to Heaven, One legged APDs, other leg, both legs, Bulgarian Split Squats, Raised dips

    Slow Mosey to pullup bars

    For 20 minutes, we did the following five exercises with 4 of them in the corner of the blacktop: 5 Pullups, 10 Merkins, 15 Squats, 20 Flutterkicks, 25 Mountain Climbers.

    Slow Mosey back to VSF

    COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS:

    YHC showed up into the parking lot this morning a few minutes late and saw many frosted over cars but no F3 PAX members. He guesses there was an overnight school trip which could explain the cars. A few minutes later, Opus showed up in the parking lot. With a late start, both slowly moseyed throughout the AO which turned out to be perfect on this Saturday. Corned Beef joined us for coffee at Local Cup following the bootcamp. Great way to start off a weekend.

    Gotta Run!

    Phonics

  • Do you have the mobile ID?

    YHC wanted to double dip this morning and get a pre Purple Rain warm up so I snagged the Q late last night. Wasn’t sure anyone else would show up but was pleasantly surprised. 3 HIMS rucked the walking path at Rockwood. Nothing fancy, just grinding out 2.88 miles in just over 52 minutes before the morning light. There was some chatter about Grow Ruck, mobile ID versus global entry versus TSA pre check, and life stuff.

    It was high 30s but felt much warmer. A great start to the day!

  • Last cool weekend?

    15 , no 16 West End hardbodies came out to check their fitness and get a little sweat on. To take advantage of the palatial pickleball complex emptiness before the upcoming warmer temp deluge, we spent most of the time around the courts. According to the few brave players on court 1, this is what went down more or less.

    Welcome. Disclaimer. Gitty up warmup with 8 Burpees. Mosey to pickleball courts and find a good place for…

    COP. All IC. Mountain climbers x26, DQ x10, Turn N Bounce x10 Ukrainian soldiers x10, Arm stretch, chicken wing stretch, Arm circles 20x each way, Overhead claps x10, slow Seal claps x10, Mercans x25, Wide Arm x5, Diamond x5, fingers out x5, fingers in x5, Ranger x5, Shazzam x10.

    WW2 x29, Flutters x26, Dolly 10x, Rosalita 10x, gas pumps x10, heals to heaven x10, APD x 10. TTPT stretch. LBCorama: Regular x20, 20 OYO, Right leg straight x15, Left leg straight x15, both legs 6inches x15, legs 45deg x15, legs 90deg x15. Stretch abs.

    Sumo squat x10, Split Squats each leg x10, side squats x10.

    Triple check 1: dips, more squats, runner around courts
    Triple check 2: 10x decline + inclines, WW2, runner around courts

    Accountability Dora: 100x Mercan, 200x squats, 300x LBC.

    YHC took us out. Prayers for healing and job search. Prayers for ourselves to get better and not worry so much about others.

    Starbucks 2F

    Announcements: firewood labor exchange to help Blue Moon clear out some old nice oaks – its really good wood. GTE in September – see slack. L Woods volunteer event next Saturday post workout – see slack.

    NMS – Great to see everyone out. While the intent is to create a challenge, the PAX were pleased that Chaos mercans and GurPees will have to wait til next time. Thanks for letting me lead.

    Get Some!

  • Burpee Lake with a touch of Sunrise

    No….the world has not gone mad and yes, Flatline had the Q for back to back workouts!

    Flag planted at 0523 and since I am aging, I had no time device. I asked Splinter for a countdown. 0529…..Handshake comes in hot! 0530…..Time to mosey

    As we ran toward the COP, several PAX questioned the distance of our mosey and whether YHC had a fitness test coming up-yes I do.

    COP on the bricks-Dead Man Hang, SSH, Ukranian Soldiers, Dead Cockroach Leg Holds, Box Cutters, LBC’s, and Merkins!

    Mosey to the Amphitheater…..starting at the bottom and escalating by x2’s at each row: 2 inverted merkins, 2 dips, 2 step-ups…next step, 4 inverted merkins, 4 dips, 4 step-ups, and so on…made it to the 7th row with lots of mumblechatter and lack of excitement over the workout so audible called.

    Mosey to The Lawn……running the length of the lawn and at each 25 yard mark, 5 merkins! At the end of the lawn, what now?

    Mosey to Burpee Lake……..at each light pole, 2 burpees. PAX ran a big circle and performed 66 burpees. Now, run back the path traveled and 5 squats at each light post. PAX made it half way around with audible called for time.

    Mosey over to Spottswood Road. Quick stop for partner leg tosses x 25 each. And a gentle mosey back to the flag.

    Number-ama, Name-r-ama, Announcements:

    Boberry wants to run a 50k in April and a partner or help with his run would be helpful. Contact Boberry.

    L Woods has a volunteer opportunity with Latinos In Virginia Empowerment Center, March 7. Contact L Woods if you would like to volunteer.

    Upchuck and Flatline have prayer requests for several close friends recovering from illnesses.

    Hitchhiker and M have assisted the Valentine Museum with AI generated recreation of Richmond residents from 1700’s and Virginia inhabitants from 1600’s. Check out Valentine Museum.

    YHC took us out!

    NMS: Yes, YHC likes to run. I learned early on with F3, if the PAX is not engage, run and figure it out! Yes the workout at the amphitheater sounded good but short on delivery. 0625 still leaves plenty of time for Burpee Lake.

    Splinter, great seeing you at Dogpile and thank you for the support!

    Burpee Lake with sun coming up provides perspective as well as a blessing as the Lord has given us a new day! Greatest AO in Richmond!! Hands Down!!

    Brothers, thank you for following and my cup is full!!

    Loud and Proud,

    Flatline

  • Suns out, guns out

    Nice morning today. Feels a bit like spring. Enjoy the weather this weekend fellas!

    At seven sharp, ten pillars of masculinity sprang into action with a quick mosey to the tennis courts. Long warmup, and it went like this:

    SSHs, overhead stretch, overhead triceps stretches, helicopters OYO, dead man hang, cherry pickers, copperhead squats, plank to shoulder taps, merkins, plank jacks, Michael Phelps, tempo Freddie Mercurys x 30, the wife collection of stretches, the Hermey stretch

    Finished with appetizers, we moved on to:

    11s lengthwise across the tennis courts. Groiners and imperial squat walkers.   

    Run to the concessions stand. Make our way over to the new ball fields, coming along nicely! I can almost hear the crack of a ball off a bat. We tested the fidelity of the newly installed backstops with:

    People’s chair into hoe downs (20), dirty hookups (10), dips (20), repeat 3x

    10 recovery burpees (just normal burpees)

    Mosey across the parking lots, down the gravel road, into the woods. Triple check:

    Runner to the trailhead and back, merkins, pullups in sets of 3 to maintain good form.

    Long ish mosey BTTF.

    Circle up. Moving clockwise around the circle, each PAX calls an exercise and rep count. We made it fully around the circle before time called.

    Names, numbers, announcements.

    Prayers for RC’s mom who is doing better, and for Big Rig’s mom.

    Coffeeteria at Mugshot Coffee afterward.

    Thanks for joining and great to see everyone!

  • Too Many Cheaver Rucks to Count

    2 HIM’s emerged Monday gloom for an Iron Haul Ruck which was a nice recovery after the 2nd round of Frozen Triangle this past Saturday. We logged well over 3 miles.

  • Uncharted Territory!

    3 emerged for a ruck full of sunshine! YHC got a little crazy this gloom and kicked off the Pre Lumberyard ruck with a trip across Pine Fork Road into Pine Fork Terrace(the smallest street in New Kent County). We made our trek through the park neighborhood and around the park trail logging 3.13 miles before Wonka kicked us off with the Lumberyard, but YHC will let him tell you all about that in his BB.