Category: Richmond, VA

  • Tempting a Faceplant

    Seven gold medal fartsack escapees assembled bright and early at The Forge, basking in the usual Richmond January weather, sunny and 70. With the recent monsoon washing the AO clean of all goose excrement, the PAX heartily followed DTH into endorphin nirvana.

    The THANG:

    Mosey to front of high school for COP #1:

    • DQ’s, HairyR’s, CHSquats, DancingB’s, TempoWerkins, H2H, FreddieM’s, more M’s

    Mosey to Middle School awning for COP #2:

    • TRIPLE CHECK:
    • P1 – Pole Smokers
    • P2 – Lt Dans
    • P3 – BC up hill & back

    Mosey to Amphitheater for COP #3:

    • LINDSEY:
    • Bottom 10–>30 V-ups (or WWII)
    • Top 30–>10 Merkins
    • Box Jump to get Up & Down steps
    • Plankorama for the SIX

    Mosey to other side of HS for COP #4:

    • “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
    • People’s Chair with variable arms
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • People’s Chair with variable arms
    • Chicken Peckers x20 IC

    Mosey BTTF:

    • Flutter Kicks x30 High, x30 Low

    COT:

    • Counterama # 7
    • DTH-modified Namerama
    • Announcerama (see Comments)
    • DRAPER took us out in Prayer

    NMS:

    • Can we GET better weather?! Don’t know about you fellas but YHC is pro- Global warming. 😉  Great working with you guys this morning – you ROCKED it! And good job not faceplanting during Hip-Slappers. SYITG

  • Two Runners/Three A—Holes/Many Hills

    Saab abides

  • Sleepwalking

    Sleep was in short supply for the PAX.  Today was a day where we gutted it through and simply gave the Heisman to the fart sack.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 cherry pickers
      • 15 helicopters
      • 20 HRM
      • 30 2x LBC
      • 10 Donna Summers, each leg
      • 20 2x APD
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
    • Lawnmower pulls – each arm (8x)
    • High pulls Halos (7x)
    • Sit ‘n presses (6x)
    • KB swings (5x)
    • Weighted lunges, each leg (4x)
    • Halos (3x)
    • Curls (2x)
    • Overhead pulls (1x)
    • Run the bus loop
    • Boat/canoe
    • COT with YHC taking us out

    Great work from the PAX today.  The weather was warm and dry, so no complaints there.  Lighthouse stepped up to 30 lbs, and Copperhead joined the Circus PAX for the first time.  Great way to start a Thursday. 

    God is good all of the time!

    Attila

  • What’s the count????

    6 able bodied men showed up on a pleasant Timberwolf morning and this is how it went.

    COP

    DQ’s, Helicopters, Jasersize, Cherry Pickers. Mumble chatter was in rare high form as Wilson took the verbal lead during the Q’s cadence and causing the PAX to loose the actual count.

    Time to mosey to the bus parking loop

    circle up for 20 Nancy Karegans (stand on right leg while doing an SSH) followed by 20 Karate Kids (stand on left leg doing an SSH). Again mumble chatter is high and Wilson did 40 on the same leg, POG followed Wilsons lead and now Moseys to the right.

    Stay where we are for a variation of the triple check. Partner 1 American Hammers, Partner 2 is at the other end of Bus loop doing flutter kicks Partner 3 runs. The instructions seamed a little too intense at first but by the third round I think we got it right.

    Mosey to light pole alley

    Triple check Partner 1 balls to the wall, Partner 2 Plank, Partner 3 run to the end light post (about 5 posts)

    Mosey to tennis courts

    Prostitute – Corner 1 (10) WWII, Corner 2 (20) Plank Jacks, Corner 3 (30) Monkey humpers, Corner 4 (40) LBC’s

    Mosey back to flag in reverse from tennis courts doing 3 burpies at each light post until the gate, follow the perimeter of the school the rest of the way

    Number/Names

    YHC took us out

    NMS

    Mumble chatter was at an all time high this morning, so YHC figured it was his job to beat this out of the PAX. The triple check with balls to the wall, planks and a long run seemed to do the trick but just to be sure the prostitute was added for good measure. It’s not a real beat down unless you throw some burpies in there and we had some time to spare so it was either take the long way back to the flag or go directly back and finish with a Mary. YHC got a new pair of kicks yesterday so he decided to take the long way back and test them out.

  • Why?

    Ten of my brothers posted at 45 MOM to help search for why. We all have a why, and today we all went in search of it.

    COT – 1: Eighteen years ago today, a law school classmate of mine went on a campus shooting spree. It was a day none of us who were there will ever forgot. We lost dear friends. We lost family. We senselessly lost people close to us. We may never know why, but we’ll never forget those who gave the ultimate sacrifice for all of us. Today, we honored them the only way we in F3 know how.

    Silent Mile: We all face our own questions of why. We all have life moments that don’t make any sense. Let the silent lap around MM provide a chance to think. To search. To pray. To run in silence in search of your why.

    The Hard Way: Circle K created the Hard Way to honor his father’s life on earth. I was honored to borrow the program for today. It’s the best way to lift up Angela Dales, Tom Blackwell and Tony Sutin.

    WG Merkins / Squats / APDs / Burpees / Hello Dollies / Chuck Norris Merkins

    BTTF

    COT – 2: Live life to the fullest. Embrace the moment. Time on earth is fragile. It’s precious. Ask for help when you need it. Be strong for yourselves, so you can be strong for others. Be humble. Be caring. Be the leader that you know you can be.

    Announcements: Viral has pneumonia. Get well brother. Hitchhikers’s son has a high fever. Prayers for little man.

  • Haynes and a Sharpie

    COP

    SSH

    Arm Circles

    Helicopters

    12 Days after Christmas

    12 rounds. First round do all, eliminating one exercise each round

    • 12 Kettlebell Dirty Dogs
    • 11 Overhead Presses
    • 10 Tricep Extensions
    • 9 2 Hand Swings
    • 8 Clean and Press
    • 7 Goblet Squats
    • 6 Lawn Mowers
    • 5 Boat canoes
    • 4 Merkin Rows
    • 3 Sit-up Presses
    • 2 One Arm Snatches
    • 1 Kettle Burpee

    One lap with various caries and 2 minutes of Boat/Canoes to finish out the time

    Announcements

    Last day to order shirts is tonight at 12

    https://f3.mudgear.com/products/f3-rva-shirt-pre-order

    Numberama

    Namearama

    Opus took us out

    NMS

    Just getting an early start on next year’s holiday season. Last week’s workout was fun, so we got to try it again.

    While D’Ville is the only region that can count correctly, we can always rely on Emoji to make things interesting in the COP. Mumblechatter was low this morning, but we did get around to talking about old school sports tryouts, thus the title of the Back Blast

    Strong work was put in by all and it was an honor to lead

  • Last Name Please

    14 strong posted, better than the average number at SOT. Perhaps due to pax members skipping the monsoon yesterday morning

    The thang:

    Mosey to lower parking lot – SSH, Don Q, Slow Squats, LBCs, reverse LBCs.

    Track – partner up, run opposite directions and meet on other side of track, perform exercise with partner, run back to point of beginning and perform exercises with partner. First exercise is 10 boo ya merkins for 4 total laps, or 40 total merkins. Second exercise was 25 leg throws, with 3 total laps or 75 total leg throws per person. Last was plerkins with 2 total laps or 20 perkins total each.

    Lindsays – step ups on bleacher and two-count freddies.

    Mosey to parking lot hill – triple check. peoples chair, flutter, run up hill and back.

    moleskin:

    Great work PAX! OC good to have you out again, keep it up. Thanks for enduring the track work which took up a large portion of the allotted time. Chatter was good until the groans became apparent towards the mid to end of the track laps. As for the title, well, some things are simply left on the field, pun intended. You have to post to hear it. Nearly lost my cadence.

    See you in the gloom. And resolve to complete your goals.

    -Singer

  • U of R Amphitheater and Saab’s Driveway

    U of R Amphitheater and Saab’s Driveway

    What do they have in common? HoneyDo and YHC did Monkey Humpers in those places, that’s what.

    Two early gloom warriors decided to check out the Jenkins Greek Amphitheater on campus with a stop at Saab’s house(again) on the way to and from.

    COP:

    DQ’s x 10

    Helicopters x 15

    Imperial Walkers x 10

    Mosey to Saab’s driveway for:

    LBC’s x 25

    Merkins x 10

    Run a mile over and into campus to the well-manicured amphitheater.

    18 steps just like Dogwood Dell

    5 WWII’s on each step down

    Quick Feet on first step up to stage

    10 Box Jumps on first step

    5 Incline Merkins on each step going up

    5 Jump Squats on each step going down

    DORA:

    100 x Monkey Humpers

    200 x 2-ct Flutter Kicks

    300 x SSH’s

    Partners switch between running up and down the amphitheater steps and doing the exercises on the stage.

    2 Box Jumps on each step going up and out the amphitheater

    Mosey back a mile towards the VSF, dodging the vehicles of the Seal Team coming into campus.

    Stop at Saab’s driveway again and complete 15 Pickle Pounders and 20 Monkey Humpers

    BTTF!

    Numbers (2), Names and YHC took us out.

    Way to work and thanks for coming out HoneyDo and not letting YHC either workout on his own or go back home. I’m glad the going back home option was not available after you showed up.

    Thanks for sweeping your driveway for us, Saab, so we didn’t get dirty laying on it.

    Very nice amphitheater to workout in. Nice grass and Greek décor.

    Have a great day, all!

    Kubota

  • Hip Hip Hooray , It’s National Bagel Day

    January 15th is National Bagel Day, and given that YHC was named after a famous bagel shop, a bagel-themed workout seemed appropriate (and weird).

    COP: SSH // DQ // Helicopters // Russian Soldiers // Copperhead Squats // Plank // Merkins // LBCs. Finally, spell out “THE JOY OF YIDDISH” with your legs, which is the first book that mentioned Bagels, c. 1610.

    BAGEL CRAWL : Circling one of the carillon circles, Bear Crawl into the center of the bagel, 5 merkins, Crawlbear back. // Round 2: Crabwalk into the bagel hole, 5 merkins, crabwalk back. // Round 3: Polar Bear into the bagel hole, 5 merkins, Polar bear backwards back.

    BAGEL BOWL: Mosey to “mixing bowl” behind the amiptheater. 11s. 1 Burpee on one side, run into and out of the mixing bowl to the other side, 10 WW2s, run back into the mixing bowl out to the original side, 2 Burpees, and so on.

    BAGEL RACK: Mosey to Rusty Cage. Round 1: 5 Pull ups, 7 Body Pulls, 10 Dips. // Round 2: 5 Abyss Merkins, 7 Toes to Bar, 10 Hanging Crunches // Round 3: 5 Merkins, 5 Reverse Crunches, 5 Burp-ups.

    Mosey back to the Flag for Numberama, Namerama, and bagels.

    Announcements: DTH desperately desires a few more to sign up for custom shirts by midnight tonight. Buy one for your kids, your mother in law, your dog. Also, lots of bagel shops have giveaways today, tell all your friends. Great to welcome Kotter from Cville and welcome back JTB after a few years.

    NMS: YHC had planned to do the mixing bowl 11s with 1 Burpee + 10 WW2s on one side, then run to the other to do 2 Burpees + 9 WW2s, but called a quick change in response to pax grumbling (ahem, Handshake). Should have stuck with my original plan, as the revised version added a lot more running and cut short my additional bagel workout program.

    More importantly than National Bagel Day, Jan 15 is also Dr Martin Luther King’s birthday. Here’s a good one of his for today: “The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

    Awesome as always to start the day with you guys in the true gloom!!

  • Vincit Qui Se Vincit

    At an hour and with a climate that all logic screams “Are you MAD? Go back to bed!”, SIX veteran gloom warriors hydroplaned their way to NoToll to once again place the flesh under heel. 

    The THANG:

    Mosey in driving rain to Pavilion for COP #1:

    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ’s x20 IC
    • Imp.Squat Walkers x20 IC
    • No Cheat Merkins x10 IC
    • Freddie M’s x30 IC
    • Oblique Crunch x10 IC ea side
    • Gas Pumps x20 IC

    Audible to remain sheltered for COP #2:

    • 4 Corners + Escalator/De-Escalator:
    • Corner 1 – x10 Merkins
    • C2 – add x20 WWII
    • C3 – add x30 MH’s
    • C4 – add x40 FlutterKicks (2-ct)
    • High quality lunge between corners
    • Reverso x4 corners back to start
    • Plankorama for the SIX

    No Mosey for COP #3:

    • Partner up for DORA:
    • x100 Box Jumps (audible to step-ups for safety purposes)
    • x200 Dips
    • x300 LBC’s
    • Other partner crosses space & back in variety of creative ways (BC, CB, Lunge Walk, Broad Jump, etc. …our resident Whore Daddy (Rosie) chose to run Cooper out across the pond and back, bless him)
    • AlGorama for the SIX

    Circle up for quick COP #4:

    • James Bonds – BoatHolds with arms extended, hands together with fingers making a pistol – 10 count forward, 10 count Right, 10 count Left
    • x3 rounds completed

    Mosey BTTF for COT:

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

    NMS:

    • The PAX remained dry in their cars until 0529, then emerged to get sloppy wet in the downpour, gladly waiting an extra minute to pick up our friendly neighborhood Boberry. Cooper couldn’t have been more thrilled to back out with his boys. We moved double time to find shelter at the Pavilion, and YHC audibled the entire workout to remain there instead of waterskiing on the surrounding ponds. Our theme for the day was “Vincit Qui Se Vincit”, which means He conquers who conquers himself!  Make it a great one fellas & SYITG.