Category: Richmond, VA

  • Old 100 Reprise

    10 gentlemen of the gloom (GOG) gathered in the dark to start a new week in the right way. Having noticed that there was no Q at 5am, YHC signed up and quickly scribbled a wienke to reprise a favorite from last summer. Here’s what happened:

    COP: SSH // Helicopters // DQs // LBCs // Crabcakes // Merkins // Plank to Elbow Plank Program. Mosey to back parking lot of Third Church.

    OLD 100:

    • 100 Squats. Run a lap around the church. Wait for the Pax.
    • 90 2x Flutter Kick. Run a lap, etc.
    • 80 2x Mountain Climbers. Run a lap
    • 70 WW2s. Run a lap
    • 60 Dips. Run a lap
    • 50 LBCs. Run a lap
    • 40 Merkins. Run a lap
    • 30 Lieutenant Dans. Run a lap
    • 20 Donkey Kicks. Run a lap
    • 10 Burpees. Run a lap.

    After last lap, we worked back up the ladder, cutting number of exercises in half and eliminating the lap. Got up to WW2s and then ran out of time.

    COT: Numberama, Namerama, Prayers for DTH and family as they travel and for the day ahead.

    NMS: Great group today and great mumble chatter. Welcome back Fireman Ed- glad to see your ankle’s strong again! Have a great day guys, live to serve.

  • Running into March

    Both Wilson and POG showed with FNGs, to be named at a later bootcamp.

    Run/Walk group got their strong 4 miles.

    Fast group blazed a 6 plus effort today, as did the not so fast group coming in a few minutes behind. Strong work by all and great to see the high numbers on a Sunday morning. Great start to the month of March!!

    Spread some love today folks!

    Duke

  • Gridiron VQ

    14 excitable gents came out on leap day to make themselves better.

    Short Mosey

    COP — SSH, Merkins, sumo squats, helicopters, DQ’s, hackeysackers, tabletops, crabcakes, arm circles

    Escalator activity. The timer does 15 KB Swings, then runs to the back of the line when everyone else moves forward. Other exercises included flutterkicks, lbc’s, ww2’s, mountain climbers, monkey humpers, rotating merkins, jump rope (not imaginary) and maybe a few others…

    Head to the pickleball courts for two rounds of four corners.
    1) 10 diamond merkins
    2)20 WW2
    3) 30 AM ham
    4) 40 SSH

    2nd round
    40 regular merkins
    30 WW2
    20 Am ham
    10 SSH

    Leave the pickleball courts and go to the icy field for 10 minutes of burpees
    Pick a number between 6 and 10 burpees — complete that many in a minute. The rest of the time is rest time if you finish early. Repeato till we got to 10 times around on this. Thanks to Attilla for being the timekeeper on this one.

    Dora leap year style ==
    bear crawl the little hill whilst partners complete
    122 merkins, 122 ww2, 122 squats

    Back to the flag for a few minutes of yoga with Jville!

    Numbers, Names, YHC took us out

    Fun time with a very cool crowd. Good to see some faces YHC hasn’t seen in a while. Will definitely be back some point soon! Sorry for missing breakfast — late night last night — had to catch up on sleep.

    Peace,
    Opus



  • DTH #75, Leap Year, & Bon Voyage Q

    A hearty band of 31 Lords-a-Leaping posted to Dogpile this morning for a Trifecta Celebration of DTH’s 75th Q, Leap Year, and DTH departing for the Mission Field. Here’s how the finest PAX in all of F3 Nation gave the pain train tour to our visiting Nantan:

    The THANG:

    Mosey to Amphitheater for COP #1:

    • Welcome & F3 Disclaimer
    • Flutter Kicks x75 IC (Celebrating DTH’s 75th Q since Jan 19th 2019)
    • DQ’s x10 IC
    • Nancy Kerrigans x10 Each Side IC
    • Hairy Rockettes x10 IC
    • Copperhead Squats x10 IC
    • Hitchhikers x10 OYO
    • Freddie M’s x20 IC

    HAPPY LEAP YEAR!

    • Escape the Amphitheater with x2 Box Jumps each step 
    • Plankorama for the SIX

    Mosey to Carillon Field for COP #2:

    • LEAP (Broad Jump) width of Field
    • Complete x29 Mtn Climbers (2-ct)
    • LEAP back to start
    • Complete x29 Am Hammers (2-ct)
    • Round 2 – Bunny Hop Across & Back with same exercises 
    • Round 3 – Partner up to Leap Frog with same exercises

    Mosey to the end of Carillon Field & then AYG Sprint 120 Yards back to the other end.

    Mosey to the Rusty Cage for COP #3:

    • x27 PullUps (Flight Hours to PNG)
    • x45 Jerkins (Days serving in Hospital)
    • DREDD served Mary for the SIX

    Mosey down for Pipe Loop for COP #4:

    • Triple Check:
    • P1 & P2 – PLT’s
    • P3 – Loop Run
    • UPCHUCK served Mary for the SIX

    Mosey around to Bernie Hill for COP #5:

    • x5 Burpees
    • Bernie Sanders half way up hill
    • x5 Burpees
    • Bear Crawl rest of way to Brick House
    • x5 Burpees
    • Front runners go back to bring in the SIX with Lunges
    • MARMADUKE served Mary for the SIX

    Mosey BTTF for COT:

    • Counterama # 31
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Dear F3RVA PAX, what a treat it was to celebrate YHC’s 75th Q with you, and no less than on the eve of departure for the mission field. YHC had a lot of emotions this morning, but bursting with Pride rose to the top – what an honor it was to show off the fittest, funniest, and finest PAX in all the land to our very own F3 Nation Nantan. YHC will miss you guys while serving abroad! Shoutout and thanks to Marmaduke, Upchuck, and Dredd for serving some Mary this morning while awaiting the SIX. Enjoyed partnering up with Ollivander and Dredd for the PipeLoop TripleCheck. Not sure how they do PLT’s at Corporate, but Dredd was duly impressed and smoked completing them F3RVA-style.  Keep headlocking and posting fellas – the workouts wont get easier but you WILL get stronger! SYITG, DTH

  • Leaping into a Breakfast Club!

    ( Warriors Leaped in with both feet into the Breakfast club, out to DogPile, And Back. Strong work Gents!

  • OC’s Sugar Socks

    11 Chilly Pops posted to see what was on the Doozy Q board for today at Twin Team

    5:29:30 YHC announces the 30 second to start mark but PAX sees lights coming in hot, YHC decides to wait for BoBerry. Rosie says he wants his moneys worth so off we go, BoBerry will find us.

    Mosey to the bus loop for COP – 10 of each exercise with ascending Burpees in between

    DQ’s, Helicopters, Cherry Pickers, Copperhead Squats, American Hammers, WWII, Flutter Kicks (YHC calls them Scissor Kicks) (OC hears it Sugar Socks) and it was all down hill from there. Squats (IC), Jump Squats and Calf raises. If we did the Burpees right we end with 10 and away we go.

    Mosey to Twin Team for everyone’s favorite Man Killers

    PAX sees glow stick along Twin Team and a medicine ball so somewhat knows what they are in for.

    Find a Partner but PAX moves up the hill as a team, this is a modified triple check so using the last 6 exercises of the COP PAX starts with American Hammers while the first group of partners carries the medicine ball over head to next glow stick partners switch and back to PAX. Next set of parner carries the ball up to the next glow stick PAX does WWII’s until that set of partners returns repeat-o to the top and back.

    had to end before the bottom due to time, return to the flag

    Numbers/names YHC took us out

    NMS:

    YHC had to bring the court into order this morning as much as possible when PAX lost count because of OC’s Sugar Socks and the rabbit hole that conversation went down. Man Killers took care of most of that but about half way down the hill and after PeeDee introduced us to the aroma of last nights crab cakes, the mumble chatter about OC’s Sugar Socks and a reference to his between the sheet performance was made and all control was again lost. Tobit as always the ever persistent mathematical guru that he is made reference to the fact that the glow sticks were not evenly placed and Nancy Lopez seconded that. YHC placed the glow sticks ahead of time and did not have time to measure each distance out but never fear the next time this event is done the glow sticks will be placed every 200′ by measure. However Tobit may have to carry (the chain) every time the PAX moves.

    Notes and Prayers:

    Upchuck is asking for patience and prayers with kids as he and his wife deal with a strong willed child. YHC would have to ask for the same prayers for his family

    Winter Tour

  • Three Lindsays and a Cindy

    8 Surly gentlemen showed up for a ground and pound this morning. Nuff said. They left the better for it.

    Run round the building. 8 burpees OYO

    COP — helicopters, hackeysackers, the opus, SSH, dirty dogs, arm circles, tempo mountain climbers, dying cockroach, AST’s

    Lindsay Vonns — need some good good legs to ski like that. So we did Split jacks and sumo squats 10 and 30 incrementing by 5’s to get to 30 and 10.

    Lindsey Buckinghams — former member of Fleetwood Mac — wrote the iconic lines in the song Second Hand News “Lay me down in the tall grass and let me do my stuff”. So we laid down in the not so tall grass and did 10 and 30 of flutterkicks and heels to heaven

    Lindsay Wagner — The Bionic woman would have wanted us to do this, so we obliged. 10 and 30 donkey kicks and merkins. Ouch.

    And at last a Cindy — 5 pull ups, 10 merkins 15 squats while partner kept running back and forth to the school — do it twice.

    Numbers, Names, Announcements
    Great morning buys — it is a joy to lead you all now take on the day!

  • Who is leading this thing?

    4 fighters rolled into The Anvil for a fun fest that went something like this…

    Mosey to the basketball court

    The Carpenter started the hot potato Q

    COP – All IC – 50 SSHs, arm circles, 10 helicopters, 10 Don Quixotes, 10 HRMs, 20 LBCs, 10 copperhead squats, 20 crab cakes

    Mr. Holland took the Q

    Mosey around the school to the hill in the back

    Touch a School – Run down the hill, touch the school (different brick each time) and go back up the hill.

    • Run down, run back up, 30 WWII sit-ups
    • Run down, Bernie Sanders back up, 30 two-count American hammers
    • Run down, bear crawl back up, 15 lieutenant dans
    • Run down, crawl bear back up, 10 burpees

    Trout took the Q

    Mosey to swing sets

    25 reverse LBCs with feet on the swing, 25 incline merkins… repeat until 200 total of all exercies

    Mudface took the Q

    Partner up. Partner carry around the track followed by Team Jerkins (2 rounds for each person).

    Mosey to the start

    Numberama, Namerama, The Carpenter took us out

    NMS

    Mudface was first to arrive followed by Trout and The Carpenter. Mr. Holland rolled in and we all stood around wondering, “Who is leading this thing?” Someone finally asked. The answer was given… Hot Potato.

    The Carpenter has not Q’d in many months due to a nagging pinched nerve and pain in his shoulder/right arm. Something seemed right (or wrong) about 50 SSHs IC to start the beat down. The PAX was wondering if 100 SSHs IC was in order but not yet…

    Mr. Holland provided a tour of the whole school grounds and then led the PAX to the far hill where everyone expected “Touch a Tree” but we got “Touch a School” instead. There is only school. Mr. Holland directed us to touch a different brick on the wall each time.

    Trout and Mudface dished out ample pain in the final segments. Mudface carried The Carpenter with a fireman’s carry. The Carpenter was not able to return the favor however. The Team Jerkins were well-received by all and will be making a return soon…

    Good times all around in the gloom!

  • Faithful 4 Reunited

    YHC continued the comeback tour with a return to Circus Maximus.  A faithful four joined together to throw around the KBs.  Here is how it went down:

    • COP
      • 40 SSH
      • 15 IW
      • 10 DQ
      • 20 Helicopters
      • 20 merkins
      • 40 2x LBC
      • 10 2x Suzanne Somers, each leg
      • 25 APD
    • KB escalator down the bus loop with increasing reps of each exercise (5, 10, 15, 20), with a new one added at each stop
      • Overhead lifts
      • Lawnmower pulls (each arm)
      • Curls
      • Swings
      • Snatches
      • Sit ‘n presses
    • Run the bus loop
    • Finish
      • 20 skull crushers
      • 20 American hammers
      • Boat Canoe
    • COT with YHC taking us out

    Good to see some familiar and faithful faces this morning.  The PAX was relatively quiet, getting in some solid KB work.  On to the next AO for all. 

    God is good all of the time!

    Attila

  • Aliens and Creativity

    9 Beasts to to the Windy confines of Timberwolf this morning to get the day started off the right way!

    Mosey to Basketball Courts

    COP

    DQs x 10

    Helicopters x 10

    SSHs x 20

    Imperial Walkers x 15

    LBCs x 20

    Flutters x 15

    Pax Notices a string of lights in the sky, equally part, moving in the same direction and then they slowly disappeared. Must have been between 20-30 lights total. Talks of aliens and even DK and the Corona Virus was discussed. No one had a clue what they were so we proceeded to the track.

    Lady of the night! Return to Corner 1 after each consecutive corner stopping to do exercises
    Corner 1 – 20 Merkins

    Corner 2 – 40 Monkey Humpers

    Corner 3 – 60 Jump Squats

    Corner 4 – 80- LBCs

    Round 2 – Wait didn’t happen, Rosie asked YHC to be more creative (Jokingly) so to the school we moseyed.

    Burpee Lap around the School. – Run around the school. at every door stop and do a burpee. Close to 30 doors total, by my best judgement.

    Triple Check –

    Runner, WWIIS and Carolina Dry Docks.

    Back to the Flag

    Numberama, Namerama, YHC took us out.

    Announcements:

    Rosie, POG and Honeymoon are doing Americas hardest half marathon in April. See any of them for details if you like pain.

    NMS:

    First of all, we as a PAX need to shine a bright light on the great work of Doozy and the other PAX members who stepped up yesterday to help a church member of Doozy’s move into a new apartment. I may miss some names but I know, Flange, Honeydo, Doozy, Upchuck, BoBerry and a couple of others stepped up. You gents are the example, well done fellas!

    Also, DK thinks Roper should drive faster…too much to type on that one.

    Great work this morning fellas, great mumble chatter and effort this morning. Have a great day!!

    Duke