Category: Richmond, VA

  • F3PNG GROWS

    Brother PAX, YHC is pleased to report steady growth in our Ground Zero PAX. While “FirstMon” has yet to return to a workout, YHC has headlocked and welcomed three new brothers into the fold: David Won, nicknamed SLINGSHOT (think of David & Goliath), Brian Bosip, nicknamed FLEX (former rugby player with the last name Bosip, sounds like Bicep ?), and today’s FNG was Jonah John, nicknamed FISHBAIT (think of the Jonah/Whale Bible story). Now at the end of my second week here, YHC has completed SIX workouts, and it felt absolutely marvelous this morning to lead Flex and FishBait into F3 glory. One particular routine included a Playground circuit – speed hops side to side along a low metal structure, box jumps up and down a series of tires, Derkin walking along a balance beam, swing inverse gas pumps, pullups, And a run around the field. Circuit completed 3x with great gassing of all present.

    COT: Prayers for hospital admin and staff preparing for COVID – just learned first case tested positive in Lae (coastal town). Prayers for DTH medical wisdom to care for a ton of sick patients very day. Thanks fellas! ?

  • Rolling Rocks Up A Hill

    Six brave souls tested positive for Sisyphus this morning, after nearly a year of dormancy (March 29, 2019 to be exact). Here’s how it goes:

    Mosey to the top of Twin Team, dropping a few flower pots and cones along the way. COP at the summit: SSH, Imperial Walkers, helicopters, DQ, Russian Soldiers.

    Sisyphus: PAX runs downhill to each of five markers, performs an exercise, then returns to the summit.
    1 – bear crawl back to summit
    2 – 30 derkins
    3 – 30 uphill facing WWIIs
    4 – 2-man triple check: one runs up to #3 and back, while the other alternates 5 merkins and 5-count plank
    5 – 15 burpees

    After returning to the top following round 5, collect cones & pots, mosey back to Bettie for numbers, names, ‘nouncements.

    It was great to be back at my favorite AO. Moving farther north has made it a bit too long a drive on a normal work day, but work days are anything but normal these days, so YHC made the most of it! As always, Sisyphus is a real mental beatdown as well as a physical one. And, having to listen to YHC spout out Greek mythology on the downhill trips.

    ANNOUNCEMENT: Mr. Holland is opening a new AO in Glen Allen next week! Come check out The Last Resort this coming Monday morning at Longdale Elementary School. Check out the pre-blast for more info. SYTIG!

    YNWA,
    -Mr. Holland

  • Fridays In the Hood!

    6 New Market Soldiers Gathered to get s mix of run and bootcamp combined.

    Runners – got 5ish miles on a hilly route.

    Runner/Bootcampers – 3 Miles and variation of 4 corners.

    Numberama, Namerama, YHC Took us out!

    Special prayers to a family in YHC and Honeymoons Church, they lost their 13 year old son yesterday due to a car incident, please pray for this family!

    Stay Healthy and Strong in your faith fellas! God is with us!

    Duke

  • Curbside Block Pickup

    5 Davillians arrived on the second day of Spring where it was truly 70 and sunny for some block party fun.

    This how it went down

    Trout and YHC thinking this may be a block party for 2 mosey over to the blacktop with our cinder blocks for the COP. Opus and Buckhead arrived shortly after and we got started

    COP (ALL IC) – DQ, SSH, LBC’s, Scorpion Kicks, Arm Circles

    THANG

    Corned Beef arrives shortly after

    Angry Dora – complete reps and wait for the 6: 50 – Coupon Burpees, 100 – Sit-up + Press, 150 – Curls, 200 – Coupon Merkins , 250 – Flutter Kick + Press. Second partner does a running medley up and back on the black top (Round 1 – Suicides, Round 2 – Reverse Sucides, Round 3 – Suicides, Round 4 – Run Up and back 4 times, Round 5 – Backward Run and Back 4 times)

    Mosey to the play ground

    Quintuple Check – Run to the side of the school and back, Pull Ups, Burp Ups, Incline Merkins, and Dips. (Got in 2 Rounds)

    Mosey back to the SF

    1 MOM – Boat/Canoe

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Another great warm morning. YHC always enjoys bring the cinder block out every another month or so. Trout and YHC were happy to see some other had join us this morning. Chatter still focusing around COVID-19 and Trout’s Q yesterday with the 2.0’s

    ANNOUNCEMENTS

    • Mr Holland is starting a new AO in the West End on Monday. Check out the Pre Blast!
    • Continue to support local. Tonight maybe choice to get curbside or pick from a local restaurant and some drinks for a brewery/winery.

    SPIT ON THAT!!

  • Socially Responsible Beatdown

    A CDC sponsored, socially responsible workout today at Circus.  Physical spacing and relatively modest numbers should fool you.  Three modern warriors showed great commitment yet practiced social distancing this morning.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 35 2x LBC
      • 25 2x APD
    • One man Dora, each man performs as follows
      • 100 sit ‘n presses in increments of 25 with a run in-between
      • 200 single arm KB swings in increments of 40 with runs in-between
      • 300 lawnmower pulls in increments of 60 (30 each arm) with runs in-between
    • COP sans ball of man with YHC taking us out

    Great work by the PAX this morning.  Lighthouse is a faithful warrior, and good to have Byproduct out on the west end as he engages in social distancing from everyone but his girlfriend.  Stay well and safe men!  Make sure you are caring for others right now.

    God is good all of the time!

    Attila

  • The Forge stays lit

    2 heavily sterilized, social distance warriors broke free from the confines of home to enjoy another epic beatdown at The Forge. With plenty of elbow room and no one on the Q sheet, the possibilities were endless. Here’s how it all went down:

    Mosey to the lower circle

    COP

    Snuff  facilitated the warm-up.  As best as I can remember we did Side Straddle Hops, Don Quixote’s, Arm Circles, WWII sit ups, American Hammers, Merkins, Lunge around the circle. I am probably missing a couple.

    The Thang:

    Hot potato passed to YHC. Mosey to the bottom of the hill.  Partner one runs up to the first parking sign and back. Other partner: flutter kicks. Snuff recommended 2 burpees at the top of each hill. Rd 2 – run to second sign, partner does LBC’s. Rd 3: WWII sit ups and furthest sign .

    Pt. 2, Snuff decided on  Bear crawling in between each light around the large traffic circle. At the various lights we completed the following (10 count): Box Cutters, Lt. Dan’s, Copperhead squats, Rosalita’s, Mt. Climbers, Jerkins, one other.

    Mosey back to the amphitheater. Chaplain recommends Partnering up: Combine for 100 Incline Merkins, 200 SSH’s, and 300 flutter kicks. Partner box jumps up the amphitheater,  10 dips on the picnic table, then runs back around the perimeter.

    Mosey back to the flag.

    Prayers for everyone in the group. Hoping we can support one another, and our community, through these challenging times.

    It was a great to have Snuff co-Qing this morning. He has been killing it since joining the group not too long ago.

  • In Memoriam, March Madness

    Image result for deflated basketball

    No more than 10 equidistantly spaced normalcy seekers gathered under the waning crescent for this year’s iteration of march madness. Brief mosey over to the center of the blacktop for something that went like this:

    COP
    20x – Staring at Saab not doing SSHs
    10x – Helicopters
    20x – Not so Imperial Walkers
    10+x – Don’t Stare at the Shorts Copperhead Squats
    20x – American Hammers
    10x – Merkins, good ole American style

    The Thang
    Stay in our circle for an exercise YHC is calling, “10 Minutes of Hardywood Startup Ideas.” Pick a number from 1-10 and repeat that many burpees every minute for 10 minutes.

    Short jaunt over to the tennis courts for multiple iterations of line drills using the space between the courts as the lines. First iteration running and 10x squats and merkins at the endlines. Second iteration karaoke facing the school and 10x single count lunges and WWIIs. Third iteration backwards run with mountain climbers and diamond merkins, 10x. Al Gores and plank series in between sets.

    Shimmy over to the northwest corner for an exercise YHC is calling, “10 minutes of inappropriate Hardywood jokes.” Circle up, passing dealers choice ab exercises clockwise around the circle. Ab work for 50 seconds then next person calls an exercise out and start again after 10 seconds.

    Back to the VSF for numbers, max {1…10}, names, and YHC took us out.

    Announcements
    – Prayers out to DTH as he is half way around the world helping those that need it in these trying times.
    – Give blood if you can
    – Support small and local businesses

    Splinter out.

  • A Lucky Return

    6 to YHC make his return to MANNDate. It has been 30 weeks since YHC came to the grounds of Washington-Henry ES. It was time to play a little catch up.

    This is how it went down

    COP (ALL IC) – DQ, SSH, Hillbillies, LBC’s, Arm Circles

    THANG

    The Lucky Horseshoe

    • Lap 1
    • Merkins X30
    • Lap 2
    • Merkins X30, Goblet Squats X30
    • Lap 3
    • Merkins X30, Goblet Squats X30 , KB Swings X30
    • Lap 4
    • Merkins X30, Goblet Squats X30 , KB Swings X30, Flutter Kick Press X30
    • Lap 5
    • Merkins X30, Goblet Squats X30 , KB Swings X30, Flutter Kick Press X30, (2ct) American Hammer x30
    • Lap 6
    • Goblet Squats X30 , KB Swings X30, Flutter Kick Press X30, (2ct) American Hammer x30
    • Lap 7
    • KB Swings X30, Flutter Kick Press X30, (2ct) American Hammer x30
    • Lap 8
    • Flutter Kick Press X30, (2ct) American Hammer x30
    • Lap 9
    • (2ct) American Hammer x30
    • Lap 10

    Mosey to the SF

    5 MOM (PAX Choice) – Around the World, Boat/Canoe, Around the World (reverse), Halos, KB Merkins

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It was great to be back swing around kettle bell this morning. Last time YHC was out there was in the middle of Aug and Gumbo had a guest Q.

    Mumble chatter has you guess it was focused around COVID-19. Impacts on the HS and College students to Corned Beef giving us an update on Westminster.

    Prayers go out to our brother Mud Face who is taking a leave of absence to help take care of his mom and dad. Also to No Idea for practicing true “Social Distancing” to help protect his wife

    SPIT ON THAT!!

  • Introducing a New AO: The Last Resort

    Introducing a New AO: The Last Resort

    Gentlemen,

    In the midst of gyms closing, sheltering in place, work from home, and a sense of the unknown, the 2nd F we get from working out together in The Gloom becomes even more important. And there are lots more men around us who don’t yet realize that they need what F3 offers!

    YHC has decided to start a new AO centered in his own neighborhood and focused on inviting neighbors into the PAX. Flyers have gone in mailboxes and I’ve gotten the blessing of the Longdale Elementary School principal.

    Monday morning at 5:30 (March 23), come check out The Last Resort at Longdale Elementary School, 9500 Norfolk St in Glen Allen. It’s about 15 minutes or less from DaVille, Dogpile, and Hoedown, right off of Brook Rd & 295. We will need some seasoned Redwoods to show these FNGs what it is we do. I’ll take the first Q – If it turns out there are more than the recommended 10 who gather, we might split into two groups.

    “The Last Resort” is both a reference to the community of F3 being one of the only places for fitness and fellowship these days, as well as the 1,000 accre resort and six-story hotel from the 1880s called Forest Lodge, located just up the road from the AO.

    YNWA,
    -Mr. Holland

  • Following the Dog-Walker

    A typical Tuckahoe trio hit the pavement at the Early Bird this morning in some pleasant temperatures. Keep the kettlebells in the cars and mosey to the COP triangle for:

    Imperial Walkers x 15

    DQ’s x 10

    Hillbillies x 15

    Helicopters x 15

    Merkins x 10

    Scorpion Kicks x 15

    Triple Check around the Triangle:

    Partner 1 Runs the Triangle

    Partner 2 performs LBC’s

    Partner 3 performs Squats

    3x

    Mosey to the fence railings for:

    10 x Incline Merkins on each rail

    10 x Decline Merkins on each rail

    Mosey to the big church parking lot and line up against wall

    10 x Donkey Kicks, Lunge to the parking space line, 10 x WW2’s, reverse lunge back to wall

    15 x Donkey Kicks, High Knees to parking space line, 15 x WW2’s, reverse High Knees back to wall

    20 x Donkey Kicks, Butt Kickers to parking space line, 20 WW2’s, reverse Butt Kickers back to wall

    25 x Donkey Kicks, Bear Crawl to parking space line, 25 WW2’s, Crawl Bear back to wall

    4 Corners in parking lot

    10 x Hand-Release Merkins, chase the dog-walker

    20 x Dying Cockroaches, chase the dog-walker

    30 x Jump Squats, chase the dog-walker

    40 x LBC’s, dog-walker disappears

    Triple Check from church welcome center:

    Partner 1 runs length of parking lot

    Partner 2 holds elbow plank

    Partner 3 holds Al Gore

    Mosey back to the VSF stoppong for speed bump Burpees on the way back

    20 x Flutter Kicks to finish us off

    Numberama, Namearama, Announcements and YHC took us out

    Possible 3rd F following Early Bird after the COVID-19 scare goes away. We may meet at the River Road Shopping Center Starbucks for a short Bible Study (To be determined).

    Great job this morning, men! Please lift up EF Hutton’s Dad in your prayers.

    SYITG!

    Kubota