Category: Richmond, VA

  • Girls Just Want to Have Fun

    17(!) PAX chose the hard thing. They posted to NoToll knowing it was week 2 of the IronPAX challenge. According to the confused police officers this is how it went down.

    Early meet at 5:15am, collect coupons from YHC’s low riding vehicle and mosey to the pre-measured and marked field. 15 minutes of general warm up and explanation. Included lots of arm circles to try and loosen up.

    Started the timer and the 80s work out mix on the speaker and we were off for

    The THANG

    Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

    Pick up block and complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone A (please completely move beyond/around cone)

    Complete 25 Decline Merkins at cone A

    Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone B

    Complete 25 Blockees at cone B

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone C

    Complete 25 Weighted Squats at cone C

    Rifle carry coupon back to Shovel Flag

    Complete 10  Thrusters at the Shovel Flag

    Rifle carry coupon to cone D

    Complete 25 Kettle Bell Swings at cone D

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone E

    Complete 25 Vertical Block Presses at cone E

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone F

    Complete 25 Alpos at cone F

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    **This completes one full round** 

    Rinse and repeat for 43 minutes. 

    Recover, then collect coupons and assorted accessories and head BTTF.

    Numbers, names, announcements, YHC took us out.

    NMM

    This was easily the hardest workout YHC has completed since joining F3. Every PAX who posted pushed themselves and got better. This was truly a You Against Your workout where each man should be proud of what he accomplished. TCLAPS to Speedo for posting after a 4 year break! The humor of the PAX is unparalleled. Orange Crush was disappointed there was no Cyndi Lauper on the mix. The music took Mr. Roper back to his heyday on the roller skating rink in his canadian tuxedo.

  • Stinky Fish

    4 men showed up, most of them on time, to break a sweat and build some bonds.

    COP: SSH, helicopters, DQ, arm circles, Imperial walkers.

    The Thang

    AMRAP, 3 sets, each set 10 minutes (except the last, which was 5 minutes due to lack of time).

    Set 1: 10 reps each, lawnmowers (10 each side), technical lunges (10 each leg), swings, and sumo squats. Waiter carry KB around loop when time is up.

    Set 2: 10 reps each, demon crushers, tricep presses, goblet squats, and cleans. Farmer carry KB around loop when time is up.

    Set 3: 10 reps each: calf raises w/ KB, American hammers, squat to reverse lunge, and halos.

    Numberama, namerama, YHC took us out.

    NMS

    Trout started off the gasworks during COP, and was a steady contributor throughout, with YHC occasionally pitching in. Mumble chatter included Trout giving us insight into some truly demented podcast that he either A) listens to, or B) hosts from his house when his family is gone. It was a little unclear, but suffice to say he seems to have a good idea what a Cleveland Steamer is, and thanks to him, so does the PAX. We are NOT the better for it…

    Good work was put in by all, and it was great to lead again. YHC’s ability to Q was again questioned, No Idea why.

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

  • Are You Ready for Some Football?!?!

    3rd F: Faith
    The big one this week is TAP for all the teachers, parents, and 2.0s trying to work through this new virtual world of public school. Stay strong everyone. This will pass.
    Thank you Attila for taking us out this morning

    2nd F: Fellowship

    • Men’s retreat October 3rd: Sign up for cornhole tournament
    • Friday after work events: Who wants to step up and plan the next one. Its easy.. just name the place and time.

    1st F: The Thang
    Two rounds of the below
    Perform the following exercises 1 arm/leg at a time
    Count is 10 per called exercise
    Bicep curl count is 8

    • One arm Swing
      • Bicep curl
    • Romanian dead lift
      • Bicep curl
    • Lawnmowers
      • Bicep curl
    • Snatch
      • Bicep curl
    • Reverse lunge
      • Bicep curl
    • Tricep extensions
      • Bicep curl
    • Goblet Squats
      • Bicep curl
    • Seated 1 arm shoulder press
      • Bicep curl
    • Louganis
      • Bicep curl
    • Flutter press
      • Bicep curl
    • American Hammer
      • Bicep curl

    NMS:
    Not much time to be creative on the BB this week. Dang work is getting in the way of my day drinking and BB writing.
    As always, I want to thank the PAX for allowing me to lead this morning. I mean lets face it… if it weren’t for you guys, I would have been that crazy guy on the news in all black, panting, and sweating on the sidewalk of a kids school at 0615 in the morning making weird grunting noises and cussing myself. At least with multiples of us there we kinda look like we were supposed to be there. 🙂

    Todays theme was curls.. trying to get the pax ready for some 12oz curls as we enter football season

    P.S. If you read this far down. spend the next 30 seconds and text a pax, friend, uncle, dad, brother or son that you have not heard from in a while and just say Hello. It maybe just what he needed today.

    v/r
    John (Gypsy) Boles

  • Rutland Taper Run

    We had 4 +1 run the Rutland 4.75-5.5 mile route today. YHC & OPUS stopped at the stop sign intersection at Atlee Station Road and returned to Rutland house for about 5 miles, Bulkhead and Sludge continued on to the Bojangles turn and returned for 5.5 miles and Carpenter ran by as we were wrapping up and completed his route (approximately 5 miles). Bulkhead also Ran to Rutland house from home and had a return run to home after we circled up for Namerama and Numberama.

    YHC did not want to get up this morning; however, previous texts the evening before aided in the extra push to get out to run. The rain stopped for our run and it was nice and humid. It was great to catch up with everyone this morning . Have a great day gents! Route below.

  • Saab and a white van

    9 swamprats crawled out of bed this morning on a Sunny and 70 morning. A little bit humid and a little bit wet.

    Mosey a few feet, 49 WWII 24 Rosalitas, Mosey to corner. Run to next corner and back (4 times), other guy do hand release merkins and jump squats. Mosey to basketball courts. 4 corners x 3 10 Lt. Dan’s, 20 LBC’s, 30 copper head squats, 40 WWII setups. Mosey to swamp for 6 MOM and then back to the shovel flag.

    NMM

    If it were pouring rain this AM, the PAX would have been a lot dryer than we ended up. It was one of the wettest ever workouts for me (not quite, but close, no toll on the tennis courts wins that battle). Lots of mumble chatter regarding Saab’s childhood. Sounds like he grew up fast on the streets of New Jersey.

    Saab will be having a daily Zoom call with his wife at 7am daily. Tune in for a full view of the crabtree household.

    TYA OUT

  • Soggy Sextet

    A noble sextet of veteran gloom warriors assembled at the Forge for a workout that DTH would ensure in no way resembled this week’s IronPax Challenge.

    The THANG:

    Mosey down to the Culdesac – En route, alternate between x5 Mericans and x5 Heels to Heaven at each light pole.

    COP #1:

    • Welcome & F3 Disclaimer
    • SSH, DQ, SquatWalkers, RSoldiers, ClockLunges, NoCheats, Kimchis, Flutters, APD’s, Oblique LBC’s
    • Grand finale on the wall for Donkey Kickoffs

    Mosey back up to the top alternating x5 CDD’s and x5 WWII (feet uphill) at each lightpole.

    COP #2:

    • Knollercoaster: Bear crawl up, Broad Jump tops, Crab walk down
      Curb Plank for the six
    • Mosey to the Amphitheater

    COP #3:

    • Triple Check: Runner box jumps up amphitheater steps and runs around top. Other two are doing AmHams or Dirty Hook-ups.

    Mosey BTTF for COT:

    Counterama # 6
    Namerama
    Announcerama (see Comments)
    YHC took us out in Prayer

    NMS:

    After the IPC shoulder-shredder of a workout Tue, YHC smartsacked Wed AM late enough for the 2.0’s to awaken Papabear WWE style (thanks to the M for that not-so-gentle surprise). YHC noted the Forge Q was open, and decided to control the pain by Q’ing. This morning’s routine was designed to get stiff muscles and joints loose again without overdoing it on the reps. Solid mumble chatter appreciated by all. Current debate is whether Snuff, AKA Count Oloff, will convince his M to provide the haircut he needs, or just let it go for the complete Willy Nelson look. SYITG gents!

  • Boberry is still riding low

    Boberry is still riding low

    A PAX of 4 hit Timberwolf this morning for a beatdown that went something like this…

    Mosey to track for COP.

    COP: SSHs, Helicopters, DQs, Russian Soldiers, LBCs, & Flutterkicks

    Ascending Mile:

    25 merkins, run a lap

    25 merkins, 25 2-count American Hammers, run a lap

    25 merkins, 25 AHs, 25 WWIIs, run a lap

    25 merkins, 25 AHs, 25 WWIIs, 25 crunchy frogs, run a lap

    Animal Walks:

    Starting at the end zone, bear crawl to the 25, crab walk to the 50, backward crab walk to the 75, duck walk to end zone. Turn around and repeato.

    Bullseye Dora:

    Partner up for a Bullseye friendly Dora.

    100 step-ups, 200 dips, and 300 APDs; runner goes across the field and back.

    Mosey back to the flag with just enough time for 5 burpees OYO.

    Numbers, names, announcements, prayer requests, YHC took us out.

    YHC arrived at Timberwolf to find Boberry’s Bo-mobile still riding close to the pavement after Tuesday’s IPC challenge. Seems he enjoys carrying around the extra 700 or so lbs of cinder block coupons…and may even bring them out of the trunk tomorrow at Twin Team.

    Nancy joined us during round 3 of the ascending mile. Seems his dog left him a fun present to deal with this morning. Way to go Nancy for posting even after dealing with a smelly situation.

    Enjoy your day guys! Peace!

  • Is OC is cheating on his M with Nancy Lopez?

    Mystery abounds with that title but only the warriors who showed up to SOT this morning know the story and answer…at least those who chose the workout. A few runners scampered off at 515 for a 7 mile jaunt. Well done men.

    For the workout crew –

    Warmarama included SSH, Helicopters, Collard Pickers formerly known as cherry pickers (thanks to the BoBerry education – you don’t pick cherries off the ground), Don Q, LBC’s and Merkins.

    Following warmarama, one lap around the track and over to the parking lot for some hill work. PAX objective was to make way up hill based on instruction from Q, then mosey to the bottom for 1 minute of work. We lunged, jogged, 75% sprinted, frog jumped and sprinted up the hill with WWII’s, side planks, APD’s, LBC’s, etc. called at the bottom. Rosetta definitely led the group up the hill this morning. Bullseye may have blown a tire when he took on this rabbit. Of course we laughed at his foolishness but admired his courage and hope for a quick recovery.

    Following hill work, PAX jogged to the field for some 10 second sprints. We did 5 rounds of 10 sec sprint, jog back to the start and then various push ups (20 count) before the next round.

    Back to the flag for some stretches and the ‘ol numberrama / Namearama. YHC took us out in prayer.

    It was a highlight of my day to see Gumbo back out with the group. It’s been too long. Looking forward to logging a run with you soon. Also, great to see and meet Roscoe and appreciate him coming out. He and Hardywood bring such a unique contribution to warmup counting.

    Post submitted on my phone so apologize for being light on the details, but a good time was has by all.

  • Super 7 @ WDog

    COP

    YHC showed up to a warmer humid morning and here is what went down:

    We had a long mosey from the flag to the Tennis courts by Burpee Lake(East Side of reservoir hill) and performed 20 SSH, 10 DQ’s(fan favorite), 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers,10 reverse scorpions, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins,

    The THANG

    We started with four corners around the tennis courts 10 squats(due to Iron Pax workout this week a little mercy on the squats), next corner 20 merkins, next corner 30 2 count flutter kicks, final corner 40 LBC’s. We run back to 3d corner for 30 2 ct flutter kicks, then 2nd corner for 20 merkins and return to start with 10 squats.

    We next do a triple check one team of 4 (P1 was 2 people) and we did the following rotation:

    P1 runs lap around all tennis courts (timer) P2 planks and P3 LBC’s. Then P1 Planks, P2 Lbc’s and P3 runs lap, then P1 LBC’s , P2 runs a lap and P3 Planks. This is one rotation and we repeat 22 more times for a triple check.

    Next we divide into teams of 2 (one has a team of 3) and do a second triple check using one tennis court.

    P1 bear crawls to center serve line back to start then goes to outside opposite foul line returns then back to center line and back for 1 suicide rotation. P2 Planks the entire time P1 is bear crawling. P2 then performs the suicide bear crawl while P1 planks.

    YHC call an audible to do P1- lunges(suicide route same as Bear crawl) and P2 Planks then switch. The 2nd audible is P1 Bernie Saunders (suicide) and P2 Planks then switch.

    Final group exercise challenge is Black Jack 21 where we perform 20 LBC’s at the starting line and mosey to opposite foul line 1 merkin, then back to start 19 LBC’s return to opposite foul line 2 merkins. Continue in this fashion to 10 merkins and 11 LBC’s and needed to stop due to time to return to the flag.

    Mosey to flag on the South side of Reservoir for COT

    COT

    We circle up and stretch for 1 minute then nameram/numberama and YHC took us out.

    Great workout this morning gents, It is an honor to lead! SYITG…CB!

  • IPC Downrange

    1 solo Davillian showed up at F3 Grand Strand’s Wednesday AO The Oyster. YHC found the AO empty at 5:55 (6am start time). After waiting to 6:05 with no signs of a PAX, YHC headed by to his Beach house for the week, grab Grandpa Duke (Father-in-law) who has been YHC’s proctor for the IPC the last couple year when there is no PAX around.

    We headed back out to the AO (which is a baseball field) and got things started

    This is how it went down

    THANG

    IPC Week 2 – Wheel of Misfortune

    Place coupon at Shovel Flag.  Start timer.  Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

    Pick up block and complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone A (please completely move beyond/around cone)

    Complete 25 Decline Merkins at cone A

    Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone B

    Complete 25 Blockees at cone B

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone C

    Complete 25 Weighted Squats at cone C

    Rifle carry coupon back to Shovel Flag

    Complete 10  Thrusters at the Shovel Flag

    Rifle carry coupon to cone D

    Complete 25 Kettle Bell Swings at cone D

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone E

    Complete 25 Vertical Block Presses at cone E

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    Rifle carry coupon to cone F

    Complete 25 Alpos at cone F

    Rifle carry coupon back to Shovel Flag

    Complete 10 Thrusters at the Shovel Flag

    **This completes one full round** 

    Rinse and repeat for 43 minutes. 

    MOLESKIN

    Since YHC knew there was a good chance that this week’s challenge would require a coupon, I made sure to bring with my on vaca a 35lb KB. Well turns out I would needed.

    YHC had to make some changes. Since I went about this this solo with just a proctor made some changes. Still used a SF but didn’t have a cones so simply did my best on the measure as well. 400M was easy since I do have a watch

    Got 3 rounds completed and w/ one more set of Merkins/Thrusters as well

    This once was tough but IPC should be

    SPIT ON THAT!!