Category: Richmond, VA

  • Full Moon at Dogpile

    With a clear cool morning from yesterdays high winds YHC was setting up for a mosey tour for the southern portion of Dogwood Dell. With the men coming from all directions, breakfast club folks coming in from the south east cars pulling in to go time here is what went down:

    COP

    We moseyed to the bottom of the hill near the pump house and circled up for the following warm up exercises: 20 SSH (we will save NK’s for another day), 15 slow DQ’s, 10 Helicopters, 15 Armcircles (10 small, 5 big), Reverso 10 small 5 big. 20 LBC’s 15 scorpions and 20 merkins. We are ready to roll!

    THANG

    We mosey 3 lights and start a group BLIMPS work out where we complete the following:

    B-5 burpees L-10 lunges(each leg), I – 15 Imperial Walkers, M-20 merkins, P-25 Plank jacks and S-30 Squats —BLIMPS for the faster participants, they would plank while the remaining PAX completes the reps. We Mosey 3 lights and repeat and we do this until we get to the bottom of the Triangle of pain. We perform one more rep at the bottom and that would make 5 BLIMPS.

    Triangle of Pain – We start at the bottom of the Triangle with a Bernie Saunders to the Crop Circle and lunge to the next intersection run down the hill and Dealer’s choice(Some ran, Kariokied(Sp), Bear Crawled or Bernie Saunders again) for the next two reps to the crop circle Lunge to the intersection then run down the hill. Some of the faster PAX was on their 4th rep so YHC rescued these folks to return to the crop circle. We performed 20 SSH waiting for the six. At this time DTH, Draper and Bleeder peeled off to go to Gridiron)

    We mosey to the Stage and each person picked up a coupon and YHC led some Coupon Calisthenics with 20 sit up presses, Boat Canoe variations, 2 sets of 20 chest presses, stretch to the right then to the left. We partnered up for touch a tree where Partner 1 ran and touched 6 different trees and Partner 2 – did American Hammers with the coupon. It was great partnering with Olivander…He looked for some trees! We switch for one round of fun then return the coupons.

    We mosey down the Bowl and up the hill to the stone wall for some Donkey Kicks (10 reps) and wall sits. We did 3 rounds with Swirly helping on the slow count for the last wall sit. Mosey back to the flag.

    Numberama, Namerama and YHC took us out.

    Announcements – Please keep Wild Thing in your prayers and we are thinking of Nancy Lopez…hope to see you both in the gloom soon.

    It was an honor to lead this morning gents have a great weekend!

    Cheers – CB

    Moleskin – Breakfast at ET’s was great this morning, really enjoy this workout as we typically accomplish all 3 F’s. That said, we need to make sure everyone has access to the website and can log in to provide post responses, make announcements, etc. With out the F3 APP this can be more challenging. So I look to the Computer gents to help out in this arena.

    Also DTH is going to Dirt Church tomorrow if that is on the tour bucket list, may be a great weekend to get the bike ride in!

  • 3rdF: Virginia Home Walk n Roll 5K – 4/18/20

    Gents – see below for a running/service opportunity on April 18 from 8-noon near the Dogpile/WDog AO. I did it last year with my dog in tow and had a great time. Burpees/5K The Hard Way optional.

    If interested drop Stephanie Uzel (Va. Home Jr. board Member) a line at:

    stephanieruzel@gmail.com

    Pix from last year’s event are here:

    https://www.thevirginiahome.org/events/walk-and-roll/

  • Gettin Wet with DTH

    After many inches of rain, a literal Creek flowed through the AO to challenge the aquatic finesse of seven fine gloom warriors. Here’s how YHC ensured each man embraced the suck:

    The THANG:

    Mosey around Parking Lot for COP #1:

    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 Each Side IC
    • The Opus x10 IC
    • Crab Cakes x10 IC
    • Dying Quixotes x10 IC
    • Rosalita Whip x10 IC
    • Werkins, Alt Leg Up, x10 Each Side IC

    Mosey to Swing Set for COP #2:

    • TRIPLE CHECK:
    • P1 – Swing Pumps (Inverted Gas Pumps [Reverse Crunches], Planking with legs on swing)
    • P2 – Captain Thor’s (Ascending)
    • P3 – Run around track, Bernie sanders half the lap, return to swings & switch

    Mosey to Track for COP #3:

    • OLD 100 – Reps count down by 10 from 100 with mosey around the track between sets:
    • Partner up for x100 PLT’s
    • x90 LBC’s
    • x80 SSH’s
    • x70 Monkey Humpers
    • x60 Am Hammers (2-ct)
    • Partner up for x50 Squerkins
    • x40 Heels to Heaven
    • x30 Lunges (x15 ea leg)
    • x20 WWII
    • x10 Burpees

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Day 5 of Corporate Challenge under the belt, and what a GREAT way to start the day! YHC can always rely on most excellent mumble chatter with the Northern PAX…let’s just say what’s said in the Gloom should stay in the Gloom… strong work fellas grinding out the COP’s! Appreciated having Hardywood’s support and camaraderie for our Clown Car up North – always a pleasure thinking deep things with you my friend. Next up Double Dip Bootcamps tomorrow. SYITG boyz!

  • Outdoor / Indoor F3 workout or head for “The Hill”?

    7 stout men showed up to see what the wet and wind swept Hill had in store for them this morning. This is what was found

    Mosey to the front entrance cover of the Watkins ES for the COP

    DQ’s, Helicopters, Cherry Pickers, Merkins, Scorpion Kicks and Kim Chi Twists

    Mosey of towards Twin Team reverse-O back to the cover of Watkins ES. No Doozy Q is complete without Man Killers

    Mosey to JRHS front entrance to find more cover and do a little Abdominal Dora

    Partner up 100 LBC’s, 200 Heels to Heaven, 300 American Hammers Timer is a run to the light post and back

    Mosey to the student side covered entrance Bear Crawl/Crawl Bear/Crab Walk (your choice) to each column together and do 10 of exercise called. PAX of seven each member gets called on to call off an exercise, No member is called twice no exercise is called twice. Burpies, Merkins, Boxing Cockroaches, Diamond Merkins, Jump Squats and Ball Dippers

    Mosey to the Track / Football covered entrance

    Divide up one group of 3 one group of 4, play a little game of pole touches

    Partner 1 – Balls to the wall, Partner 2 – Wall Sits and Partner 3 – Touch light posts starting at 1 for the first round and go to 5. Time was called and the game was ended on the 3rd round. Balls to the wall for this game is no joke.

    Note to self: remind PAX not to do Balls to the Wall immediately following a run

    Mosey back to the flag via the swamp between JRHS and WES

    Numbers/Names THC took us out

    NMS:

    The night before as YHC was thinking of what pain could be brought to the PAX at Twin Team and as YHC was listening to the rain. YHC decided to abort what he really wanted to do which was Suicides on Twin Team and last minute decided to head for cover. Little did YHC know that the rain would somewhat stop and it would be 57 degrees at 5:30 AM in February. YHC decided to stick to the plan because the last time he deviated from his original flight plan there was talk of a Q mutiny. Well now YHC has 10 unused glow sticks that will be coming to an AO near you.

  • This Way and That

    A lucky 13 came out for spring weather to splash in the mud puddles and warmth.

    We went west, a little north, east, south, and then finished with a little more west. Roads traversed were primarily Grove and Patterson with cross throughs of Libbie, Malvern, Nansemond, and St Chris depending on your distance.

    Marv (the birthday boy) took us out. It isn’t really his birthday, but that shouldn’t hold him back from celebrating.

    Time to Taper,

    Lockjaw

  • The Anvil 3

    We showed up to no Q so the 3 of us moseyed to the Chamber and here is what went down to bake this potato:

    COP We circled around for the following SSH-20, 20 Merkins(waisting no time here), 10 DQ, 15 Helicopters, 20 LBCs and we discuss the triple check for the THANG:

    THANG

    Triple Check – partner 1 superman, partner 2 DTH no cheat merkins (hand release merkin and two shoulder taps, repeat) Partner 3 run around school building core(timer). We repeated this 3 times.

    Triple Check 2 Partner 1 – Squats, Partner 2 merkins, partner 3 run around school building core(timer). We repeated 3 times. then moseyed to front of school for Mary

    Mary – We circled up for Numberama, Namerama…Mudface took us out.

    Was raining so we wrapped up and went home.

    Cheers…CB

  • And then there were 2

    Two humble warriors arrived in a small clown car to find no other PAX have arrived. Hermie made the call to go get coffee (jokingly) and we contemplated our need to work out in the falling rain. At 5:30 sharp we left the comforts of the car and Mosied on over to light pole alley.

    We alternated exercises for the COP

    SSH’sx20, DQ’sx10, Jazzercisex10, Hellicopterx10, arm circlesx15 plus reverso, Imperial walkersx10, Russian soldiersx10, Chuck merkins x15,

    Mosey to the track for the Thang:

    4 corners on the track first 3 rounds consisted of Merkinsx15, copper head squats x15, 10 front kicks per leg, 10 jab uppercut combos’s per side. 2nd round add 5, 3rd round add another 5 to each corner.

    Round 4 and 5 change exercises to: 5 burpees corner 1, audible to bleachers for 20 dips, 60 second plank and 20 more dips, run to corner, lunge from 2-3, BS to 4 for 20 LBC’s. Repeato but added incline merkins and step ups to bleacher work.

    At this point 1 other car arrived in parking lot and my thought was they are stealing my car so off to the tennis courts we went. Tennis court 4 corners, start 5 add 5 each corner merkins, monkey humpers and LBC. Time was called and Hermie took us out inside my car.

    I am pretty sure the details are correct here but it was a tree falling in the woods with no one to hear? Thanks Hermie for pushing me this AM, 2 people can have a nice workout. At one point I called out a 16 count exercise a la DTH but it was to difficult for the PAX to accomplish.

  • Around the Hills (Lockjaw turns 40 again)

    Seven men pulled themselves from their beds and donned their rain gear for a weather radar morning.

    Thang:

    Mosey to courts. SSH, Don Q, Squats, Werkins, Mountain Climbers

    Mosey to corner of Commonwealth and Cary. Partner up.

    Partner 1 run perimeter of school – Commonwealth to Grove to Westmoreland to Cary and back to start. Partner 2 complete 40 burpees. Switch.

    Mosey to large soccer field corner. Partner 1 run around field in rectangle fashion, partner 2 complete 40 WWII sit ups. Switch.

    Mosey to dirt track – partner 1 run track, partner 2 complete 40 derkins. switch.

    Mosey to tennis court. Partner 1 run a suicide the width of all four courts, partner 2 complete 40 LBCs. Switch.

    Mosey to side of school. Lindsays – dips and flutters.

    Mosey to bars – complete 30 jerkins.

    Mosey home – prom dates and pickle pounders.

    First and foremost, condolences to Wild Thing in his loss. We’re here for you brother. Hardywood provided details and said some wonderful words on your behalf.

    Great job gentlemen! YHC saw the Q open last night and decided to relive the Q from some 4 odd years ago when Toga contacted YHC to advise it was Lockjaw’s 40th birthday and therefore YHC should do something in his honor. Around the Hills was then fashioned for applicable use. Today’s workout was similar for much but slightly modified due to lack of evidence.

    Approaching my own monumental birthday, it felt great to relive an oldie in YHC’s arsenal celebrating one of F3RVA’s finest – Lockjaw. Taper accordingly. The response from the PAX was very encouraging and appreciated. Just remember, no matter the age or the weather, it’s always sunny and seventy, and anyone can do pickle pounders with prom dates. Wait, that didn’t come out right. Disregard.

  • I Smell Bacon….

    Seven gloom warriors pick-and-rolled their fartsacks and posted at the Forge, wondering what YHC would serve up for breakfast on this drizzly morning. How about a warm plate of The Nolan Richardson? Here’s how it tasted:

    COP [prescribed in routine] – 20 Don Quixotes, 20 American Hammers

    mosey to lower roundabout

    Thang 1 [The Nolan Richardson] – pair up; PAX 1 Bernie Sanders 50 yards, completes a Bobby Hurley [squat and slap ground, then jump and shoot a phantom 3], and runs back; PAX 2 completing exercise of the round; switch and repeat until all prescribed reps are done:

    150 burpees, 300 squats, 150 WWIIs, 300 Little Baby Arm Circles, 150 merkins, 300 Imperial Walkers

    mosey to middle parking lot for

    Thang 2 [Ascending Bear Crawls] – line up in a parking spot, bear crawl to opposite curb and complete 1 derkin. Bear crawl back and complete 2 derkins. Rinse and repeat to 6 rounds due to time constraints [exicon prescribes 13 rounds].

    Mosey to flag, a/k/a the mountain bike DTH borrowed from Flange, for

    COT – numberama, nameorama, YHC took us out.

    NMMS: This one is also called “40 Minutes of Hell,” so named for the playing style Coach Richardson employed at Arkansas — the PAX crushed it in like 30, so YHC dug into the bag of tricks for Thang 2. There’s much to learn from what Coach Richardson accomplished and endured at Arkansas — he pushed boundaries, pushed buttons, and he pushed his kids to become the best versions of themselves. Way to push yourselves and each other this morning, gents.

    SYITG

    Doublemint

  • And visitor makes 3

    3 men showed up to kick off the week, including a visitor stamping his Winter Tour pass for Tomato Run. YHC was solo today rucking with Mudface out of town, and put in 3 miles around the schools. Upchuck and Trout ran 4-5 miles, YHC is not sure of the route, forgot to ask. Good to see you Upchuck, thanks for making the trip!

    As usual, I have No Idea what I’m doing…