Category: Richmond, VA

  • How Do You Spell Beaux Berrie?

    12 warriors of the gloom showed up on an especially pleasant 70 degree and sunny Wednesday morning today. Got some good work in today and this is how it went down:

    COP

    • Mosey to Corrilian field. (Only recently discovered it has nothing do with the Millenium Falcon).
    • 15 SSH (counting to 3 can be challenging….)
    • 10 EF Hutton’s Jazzercise
    • 10 Hillbillies (southside represent!)
    • 10 Hand release merkins
    • 15 Flutterkicks
    • 10 Rosalitas

    Mosey down into and back out of the amphitheater. Head over the the Valley of Death for the Thang:

    “Let it be like water on a duck’s back”

    -This is something YHC’s father said growing up when he was teaching about what to do when someone in your life is picking on you or trying to bring you down.

    Modified ladder bear crawling down the hill, crawl bearing up the hill burpee, burpees at top and bottom, building to 5 and going back down to 1.

    Mosey to stage area and partner up with each team grabbing one coupon.

    “Never look a gift horse in the mouth”

    – Variation on touch a tree with one partner doing Lieutenant Dans while the other takes the coupon to touch 2 trees. Rinse and repeat, 5 rounds each.

    “Sweatin’ like a whore in church on a Tuesday”

    -11s with chest presses with coupon and copperhead squats

    Mosey BTTF for some Mary which included EF Hutton calling out to spell YHCs F3 name which proved difficult for the PAX.

    NUMBERAMA, Name-o-rama, Hitchhiker took us out with an excellent prayer touching on the flu going around and the coronavirus.

    ANNOUNCEMENTS

    Hardywood is helping to collect lightly used running shoes for a local charity benefitting the homeless through Feb 20. https://www.shood.org/

    YHC is attending Shiver In The River on Feb 29 and encourages others to come out as well: https://shiverintheriver.com/index.html

    Have a great one fellas! Enjoyed hanging out north of the mighty James this morning.

  • Double Mint can Handle Two Men…

    Eleven crusaders seeking the Answer traveled from near and far to the one and only Source of Truth. The Question sought by all was to know Double Mint’s superpower. Here’s how we found out:

    The THANG:

    Mosey to Side Field for COP #1:

    • Welcome & F3 Disclaimer
    • SSH’s x20 IC
    • DQ’s x10 IC
    • Hurpees (Hand-Release Burpees) x10 IC
    • Crab Cakes x10 IC
    • Dying Quixotes x10 IC
    • DR.W’s x10 IC

    Mosey to Bleachers for COP #2:

    • Partner Up for x3 Sets of:
    • x20 Box Jumps
    • Run to Middle of field for x20 PLT’s
    • Run back to bleachers for x20 Dips
    • NOTE: What does the 11th man do for PLT’s?!

    Mosey to Football Field for COP #3:

    • ROUTE 66 – Sequential reps down Field stopping every 10 yards (including end zones for x11 stops total = x66 reps per round) …Rounds included: 
    • Lt Dan’s
    • CDD’s
    • Heels to Heaven
    • Monkey Humpers
    • DiveBomber Merkins
    • Corkscrews
    • Copperhead Squats

    Mosey BTTF for COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • The Answer – the 11th man finds Double Mint, who can handle two men’s appendages at the same time! YHC was the 11th man, and Double Mint stepped up to ensure no man was left behind… thanks for a great time fellas. Now that we’ve all got Hurpees, we can share it around with the rest of the RVA PAX. SYITG! 

  • Red Carpet Treatment at MANNDate

    9 of DaVille’s finest Rolled out the red carpet treatment for this Near West Ender’s venture north of the Wall. YHC rolled into an empty school yard only to find a steady stream of Hanover’s lifeblood streaming in just before the starting bell. Corned Beef was the lucky timekeeper for YHC’s shot at MANNDate. 530? let’s boogie.

    COP – Mosey around the loop and rock the bells around the world. Circle up.
    SSHs, DQs, Imperial Walkers, Helicopters and Arm Circles.

    The Thang

    Exercise I – 4 Corners

    25 KB Swings, 25 Handrelease Merkins, 26 One Arm KB snatches, 25 KB LBCs, around the world or overhead carry between stations. 2 rounds

    Exercise II – Triple Check

    Pace car Moseys the car pool loop, KB Man Makers (KB Swing+ Burpee) and figure 8s.

    Exercise III – farmers carry to the Bus lot. Overhead KB lunges to various street lights. Switch arms at the street light. Audible to an over head carry back to the Flag

    2 minutes of Mary

    Numberama, Namerama, YHC took us out.

    Please keep Wild Thing and his family in your prayers as well as the Boggus Family. Please help those lean into the understanding.

    Pleasure To lead this morning, Gents. Appreciate the hospitality. SYITG.

  • “SLACK” Works

    Thanks to the F3RVA SLACK App, YHC was not alone this morning. With a few “Workout with no Name” Regulars hitting other AO’s for the Winter Tour, YHC thought he may be solo this morning. Yesterday, HoneyDo, Wojo and EF Hutton posted on the Tuckahoe channel of the Slack app to let YHC know that they were not going to be at the Early workout this morning. Well, never fear, Lockjaw and Handshake saw the messages on SLACK and decided to not let YHC be alone this morning. Thank You! Also, Sandy, who is not on the Slack app, posted and looks to be a regular at the Early workout. Well Done, all!

    After Lockjaw finds us:

    COT:

    Arm Circles x 15 Forward and Backward

    DQ’s x 10

    Imperial Walkers x 15

    Jazzercises x 10

    LBC’s x 20

    Crab Cakes x 10

    Merkins x 10

    TRIANGLE (River, Ridge, South Westham):

    Bear Crawl down River Road shoulder, 10 Hand Release Merkins

    Run down S. Ridge Road, 20 WWII’s

    Bernie Sanders back up S. Westham to River, 30 Monkey Humpers

    Al Gore

    Mosey to church parking lot for:

    DORA:

    100 x Merkins

    200 x 2-ct Flutter Kicks

    300 x SSH’s

    Timer runs the parking lot

    Plank-a-rama

    Partner up with a different partner at the dumpster wall for:

    Partner Touch-A-Tree

    Partner 1 holds Balls to the Wall while partner 2 runs and touches 3 trees. Switch up and repeat.

    Partner 1 hold People’s Chair while Partner 2 runs and touches 4 trees. Swicth up and repeat.

    Partner 1 performs Donkey Kicks while Partner 2 runs and touches 5 trees. Switch up and repeat.

    Quad Check:

    Partner’s 1 and 2 are perfroming PLT’s

    Partner 3 is performing Reverse Crunches(Round 1), Squats(Round 2), Lt. Dan’s(Round 3)

    Partner 4 is running the parking lot

    3 Rounds

    Partner up and perform 10 Boo-Yah Merkins

    Mosey back to the flag, performing a Burpee at each Speed Bump

    25 x Rosalita’s to finish up.

    Numberama, Namearama, Announcements and YHC took us out!

    NMS:

    Great work this morning, Men! Way to post right after having a bout of bronchitis, Handshake. Lockjaw and YHC haven’t crossed paths in a LONG time, so it was nice to see him in the gloom again. Way to post again at 5am, Sandy. Hope you become a regular.

    It’s funny how little things work out. YHC was planning on going to workout in the UR amphitheater this morning which requires a 1 mile run to and from. After Handshake pulled in, he told YHC about the bronchitis and that he hoped there would not be much running. YHC changes his mind about the amphitheater to accommodate a Bronchial Handshake. Instead we did COP in our usual spot. Lockjaw was a couple minutes late. If we had run to the amphitheater, Lockjaw would have never found us. It all worked out.

    Thanks for joining YHC this morning, Gents, and have a great day!

    Kubota

  • No more LinkedIn!

    A day after the Super Bowl, we started talking about the performance of Jennifer Lopez and Shakira. 6 gathered for the workout on a lovely Monday morning without Q so it was a hot potato. Here is how it went down:

    We wanted to make sure that Splinter did Q this morning so he first started off. COP – 10x Don Quixotes, 10x Russian Soldiers, 15x Arm Circles, small then large, 10x Copperhead Squats (performed as Prisoner Squats), 20x High KneesDora by the bike racks. 100 bike rack merkins, 200 SSH, 300 curb jumps. Run to the tuckahoe sign and back. Pass to EF Hutton.

    EF Hutton took us out to the uphill at the parking lot. His all time favorite 75 Burpees as a team while the other partner Bernie Sanders up the hill 3 times. Then Heals to Heaven 20 in cadence. Pass to Garbage Plate.

    Garbage Plate took us out to the octagonal area in the basketball court. We started of 3 rounds of 30 dips and 30 squat and then we got into the octagonal area. We did 15 merkins as a ring of fire and then we did 2 rounds of clockwise bearclawls. (Correct me if I am wrong.) Pass to Handshake.

    Handshake led us to do triple jack as a team: one partner ran around the block, second partner put his foot on the wall, and last one did world war 2 sit ups. Pass to Hitchhiker.

    Hitchhiker took us back to the parking lot. Partner up. 3 rounds of one partner ran to the other side of the parking lot and back and the other partner did “kimchi” twist (a.k.a leg wiper exercise). Pass to Linkedin.

    Linkedin said, “time’s up!”

    Announcements:
    Linkedin got a job and he will start working in two weeks.

    Please let me know if I forgot anything.

  • Nicole was looking for Rosie. She got 17 wannabes instead…

    It was Spring-like morning at NoToll – we even got a few sprinkles – and 17 men posted for a warm bowl of Gumbo. It was served as follows:

    Mosey to the back lot for COP, all IC, including:

    • DQs
    • Helicopters
    • EFH’s Jazzercisers
    • SSHs
    • Imperial Walkers
    • Freddie Mercuries
    • HRMs
    • Alternating Shoulder Taps

    Mosey to the Pavilion for the THANG:

    Nicole – a modified version of my first workout when Rosie introduced Nicole. Set the timer for 20 minutes and the charge was to complete as many laps around the soccer field as possible in 20 minutes. Each time you pass the Pavilion, stop and do 10 Derkins, 10 Jump Squats and 10 2-ct Flutter Kicks…GO

    Plank-o-rama after time was called as we collected the SIX, then a little rando-rama (another Rosie favorite) COP, including:

    • LBCs
    • Hello Dollies with hands up
    • Rosalitas with hands up

    Variety Mosey – forward, side shuffle, backwards and forwards again…to the bathrooms

    Lazy Triple Check – Pax 1 BTTW; Pax 2 No cheat merkins (HRM with Shoulder taps at the top); Pax 3 (the Timer) does 15 pole smokers…swap and repeat 3 times.

    Ring of Fire by the cars – PAX on their Six holding six inches. Candle was lit at both ends and when it was your turn – do 10 2-ct flutter kicks then 10 merkins then hold Al Gore. Next man starts flutters when you get to merkins.

    Finally, 3 Burpees OYO to finish.

    COT, Number-rama, Name-a-rama, Announcements and Prayer Requests and YHC took us out.

    NMS:

    YHC has been missing the ladies of NoToll and wanted some movement this morning, so Nicole was on order. Guys were flying. I’m pretty sure Fresh Prince lapped me on the second lap. But, Tobit was hot on his heels and keeping him pushing – with Doozy close behind him. Well done men. Way to push.

    What genius thought of going from BTTW to No Cheat Merkins? My shoulders were spent after round 1. Maybe I was just preparing us for another Lady of NoToll to make an appearance soon…who knows?

    Great effort today guys. No frills. Nothing fancy. But, strong work.

    No special announcements today, but several prayer requests, including Nancy Lopez with his father passing, Doozy’s Mother-in-Law (I believe) and Fresh Prince’s wife’s grandfather (I believe). I hope I got those last two right – my recording stopped. Also, a couple kids – one on Bullseye’s basketball team and one daughter of a friend of mine – are having some health issues – yet to be diagnosed. Let’s lift all these folks and their families up in our prayers and provide them support as we can. Same for all those unspoken prayer requests out there!

    Be great and be positive fellas!

    No More Gumbo For You!

  • February Midsummer Evening

    Six of the faithful posed on a (literally) 70 degree F evening in February to partake in RVA’s only evening F3 workout. Johnsonville took Q, and this is what went down (more or less):

    Warmup sequence with SSH, slow squats (Helix), merkins, arm circles, planks, etc.

    Mosey to far SE corner of school site. Two (2) rounds each of 25x partner leg tosses (PLT). Merkin ladder starting at 10 and working down to 1, alternating between regular, wide grip, diamond, and hand release.

    Mosey to far NE corner of school site. Stop at soccer field and bearcrawl half of field. Turn around and crawlbear the rest. At corner, do two (2) rounds each of 25x partner leg tosses (PLT). Circle up for Jack Webb ladder to 10 (1 merking + 4 arm raises; 2 merkins + 8 arm raises; … 10 merkins + 40 arm raises).

    Indigenous people run to far NW corner of school site. At corner, do two (2) rounds each of 25x partner leg tosses (PLT). 11s with burpees and burpees. Stop at 7 burpees / 4 burpees. Exit Chum Bucket for conflicting school event.

    Indigenous people run across the street and then to church lawn near far SW corner of school site. Do two (2) rounds each of 25x partner leg tosses (PLT).

    Mosey to shovel flag. Ring of fire. American Hammers in cadence.

    COT with YHC taking us out.

    Great work, men! Jville

  • Pre-VQ Potato

    The sun was shining bright over Quioccasin Middle as six men of greatness assembled to receive a beatdown. YHC had noted the Q sheet empty, so a hot potato was called and every man shared a turn on the giving end of the beatdown. 

    The THANG:

    DR TRYHARD:

    • Moseyrama with variable warmerama around track to COP #1:
    • MORNING CALL at the Pull-up Bar – each pax takes a turn cranking out 5 pull-ups while the planking PAX perform a merkin for each pull-up completed. Six men = 30 Merkins.

    PROBATION:

    • Mosey to bleachers
    • Dips x20 one-count
    • Merkins x10 IC

    HANDSHAKE:

    • Mosey to bus loop for Triple Check
    • Flutters, Windshield Wipers (Kimchi Twists), and 3rd man sprints to end to complete x5 Merkins and sprints back

    LINKED IN:

    • Partner up and complete x2 Rounds:
    • Partner 1 Donkey Kicks
    • P2 Suicides

    DON DRAPER:

    • Mosey a little way around the school
    • Stop for People’s Chair with painful variations
    • Mosey to Upper Courts for 4 Corners
    • x10 JumpSquats, x20 BallDippers, x30 Squats, x40 Lunges EACH LEG 
    • Mosey to grassy hill and take turns with a Bernie Sanders up hill while PAX plankorama’s
    • Mosey over to schools’ back steps for two minutes of rapid fire stair stepping or box jumps

    LIGHTHOUSE:

    • Mosey to handicap rails and bearcrawl from bottom to top, then plank walk with hands and feet on top rails from top to bottom …x2 rounds

    PROBATION – Round Two:

    • Mosey to grassy hill 
    • Round 1 – Bear crawl from bottom to top & complete x6 burpees
    • Round 2 – Crabwalk up & x6 Burpees
    • Round 3 – Polarbear up & hands-up Flutter kicks x20 IC

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • DON DRAPER took us out in Prayer

    NMS:

    • Day 2 of the Corporate Challenge brought YHC and Draper to HBR this AM, only to discover no Q on the books. NO PROBLEM! Great opportunity to give a couple of the newer guys the chance to lead. WELL DONE Probation and Linked In. We’ll be looking for your VQ’s sometime soon. And of course Draper just HAD to wreck our quads for the rest of the week…thanks a LOT bro. Keep posting fellas, and keep headlocking your coworkers and neighbors – they need this!!!

  • TYA will not respond to this Back Blast

    A Surly Seventeen arrived at the UR Commons on what felt like a cool spring morning. Here were the routes that were (mostly) followed…

    4 Mile: Robbins Parking lot to Lakewood. Lakewood to Westham. South on Westham then right on University. Take University across Ridge Road then take first left at Gaymont. Gaymont to River then downo South Ridge. Take Westham Station to shopping center then UR entrance, etc.

    5 Mile: Robbins Parking lot to University to Westham. Take fork to the right then cross to Sunset. Take Sunset across Ridge to (Ma)Holmes. Take Holmes to Ziontown. Ziontown to Ralston, then first left to University. Take right on Gaymont then (see above).

    6 Mile: Robbins Lot to Lakewood, Lakewood to Wood then Waveny. Left on Westham. Right on Lindsay, left on Forest, right on Ridge, then left on Ziontown then (see 5 miler).

    Saab abides

  • Too old for real boot camp

    7 men showed up on a chilly Friday morning to finish the work week strong.

    • COP
      • Parking lot tracers
      • SSH x 20
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Russian Soldiers x 10
      • LBCs x 15
      • HRMs x 15
      • Lunges x 10
    • Modified 11s
      • Partner up, each partner starts on the inside of a parking lot island and facing each other.
      • Each partner will do a WWII situp with a squat on the parking lot island curb then bearcrawl to meet each other in the middle for buyah ‘merkins.
    • Burpees Ladder at the basketball court
      • Start with 10 burpees, 10 2-count mountain climbers and 10 LBCs, then run to opposite end of basketball court and back.
      • Repeat with 9,8,7…all the way to 1.
    • Mini Dora (YHC did not think there was enough time for a full Dora, looking back there enough time)
      • 25 dips on the playground perimeter logs
      • 50 Squats
      • 100 2-count flutter kicks
      • Partner 1 runs to the big tree and back while partner 2 does the exercise. Then switch off.
    • The PAX moved fast so YHC had to improvise. Back to the basketball court for 2 rounds of suicides.
    • With 1 minute left, the PAX completed a Reign of Fire with 5 ‘merkins of your choice while the remaining PAX held plank.

    YHC had to dig deep into my Marine Corps boot camp memories for the modified 11s. YHC decided I’m too old for duck walks so I modified to bear crawls. The PAX worked hard, thank you for letting me lead. Corned Beef took us out.

    It is with a heavy heart I post this BB today. I found out last night Wild Thing’s M passed away. My thoughts and prayers are with Wild Thing and his family.