Category: Richmond, VA

  • Parking Issues and the 4th F

    4 Davillians, wait, Rounders coming in hot and about to take out his bumper (again) now 5, wait, Yard Sale in as a LIFO, finally an even 6 this rainy Friday morning.

    This is how it went down

    Warm Up – Parking Lot Tracers

    Mosey to the school grounds and under the breezeway

    COP (ALL IC) – Jump Squats (touching the beams) x20, SSH x20, Helicopters x20, Up/Down Merkins x20, LBC’s x20, Heels to Heaven x20, Flutter Kicks x20, Arm Circles x20

    THANG

    Mosey to the play ground

    Partner Work Part 1 – Complete 20 Pull ups and 20 PLT as a team

    Mosey to the track

    Partner Work Part 2 – Switch partner. As a team complete 20 laps around the track. While one runs the other does 20 Merkins then hold elbow plank

    Mosey to the blacktop

    One round of suicides and finish with 20 LBC’s

    Mosey back to the SF for Numberama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    Fun morning at The Creek. Carpenter was back from vaca, Yard Sale no longer has “allergies”, and Rounders provide some humor parking his car. Also the 4th F was flowing during the COP.

    Good do see some competition during the track running. Carpenter and Yard Sale every lap were racing (unless they were chatting), Rounders were run down Mud Face then Mud Face would kick it into 2nd gear. Opus push hard to make sure his team wasn’t lapped

    Today was just a great reminder of how much fun these workouts can be

    ANNOUNCEMENTS

    • Winter Tour is in full swing, see Preblast for details
    • Prayers for Mr Holland as he recovers from an injury at the NYD Convergences

    SPIT ON THAT!!

  • ABORT! ABORT!

    A balmy wet TwinTeam welcomed 11 gloom warriors and 1 scruffy pooch to see what DTH’s beatdown engine had generated for the morning. Here’s how the swamp tadpoles saw it:

    The THANG:

    Latecomers Mosey up to Robious (got the PAX worried about Mount TwinTeam) then reverso back to BWE for COP #1:

    • DQ’s x10 IC
    • Body Builders x10 IC
    • Russian Soldiers x10 IC
    • The Opus x10 IC
    • DTH’s x10 IC

    Mosey to blacktop behind BWE for COP #2:

    • Partner up for x3 rounds of:
    • PLT’s x20 each
    • BearCrawl across Courts
    • Squerkins x10 each (P1 Derkins with legs held by P2, while P2 Squats)
    • CrabWalk back to start
    • American Hammers for the SIX

    Mosey to Stadium Field for COP #3:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 WWII’s
    • 50 yard line – x50 CDD’s
    • 75 yard line – x75 MH’s
    • 100 yard line – x100 Reverse Crunches
    • Stretches for the SIX

    Mosey to Grassy Hill for COP #4:

    • Clockface Merkins – x3 for each hour of the clock

    Mosey BTTF:

    • Plankorama for the SIX
    • Ring of Fire
    • Copperhead Squats x20 IC (SQUEEZE!)
    • Captain Thor’s OYO until times up

    COT:

    • Counterama # 11 (+Cooper)
    • Namerama
    • Announcerama (see Comments)
    • HERMIE took us out in Prayer

    NMS:

    • Wet wild warm and wonderful – enjoyed teasing the PAX today with the TTHill fake-out, and Wilson naturally provided ample mumble chatter entertainment. The title for today came from those of us who tried to use the swamp for the quarter pounder, and were quickly reminded of why it’s called the swamp – Abort! Abort! – to the track we retreated. YHC enjoyed seeing Wojo back out in the Gloom today. Let’s make it a great day gents! 

  • Loops

    Better late than never. Six OGs and one FNG ran loops from Betty Weaver. Run down and around the parking lot at the river landing, return to Betty Weaver and run the bus loop out back. One loop is roughly 1.85 miles. Repeat as much as needed or until 45 minutes has concluded.

    Welcome FNG Bob Ross from Boston. Bob is Nancy Lopez’s brother-in-law who felt compelled to join us today. His name derives not from his lodging in Boston, not from his tenure at Harvard, and certainly not for his lack of fro-ish hair, but simply that he enjoys painting as a hobby. Welcome Bob Ross.

    -Singer

  • Morning Wood

    Five chipper schoolboys joined Dr TryHard this morning for a wee field trip to El Casa de DTH. Here’s how everyone embraced the morning wood…

    The THANG:

    Mosey to front of school for COP #1:

    • SSH x20 IC
    • The Opus x10 IC
    • DR.W x10 IC
    • Welcome LIFO Fresh Prince! 

    Mosey to DTH’s house for COP #2:

    • Partner up & retrieve the Oak Cabers
    • Caber 1-2-3:
    • x100 Derkins – Partner 1 x10 while Partner 2 planks w feet in caber
    • x200 LBC – P1 x20 w Caber end on chest while P2 on Six holds other end up
    • x300 Goblet Squats – P1 x25 while P2 holds other end in low squat

    Mosey to Stratford’s Love Hill for COP #3:

    • Shoulder cabers and mosey down Stratford Road to the bottom of the big a$$ hill
    • Ascend Love Hill (partners alternating bear crawl with caber drag), with a total of x5 mini-COP’s to complete x10 reps of each of the following exercises:
    • Caber Overhead Press
    • Caber Curls
    • Unbroken Squats

    Mosey BTTF depositing cabers at DTH’s place en route.

    COT:

    • Counterama #6
    • Namerama …didn’t happen…oops
    • Announcerama (see Comments)
    • Roger Roger took us out in Prayer

    NMS:

    • For quite some time YHC has contemplated bringing the PAX across Huguenot to visit the house & neighborhood. With small uneven numbers, YHC was about to cancel the planned trip, but then Fresh Prince blew in like a sweet tropical breeze, and off we skipped with arms hooked like Dorothy and the gang, and even Toto (Cooper) with an extra pep in his four steps. We went on stealth mode a couple blocks into Oxford Neighborhood (no need to freak out the neighbors), and found DTH had very  kindly set out a number of cabers – 3 heavier oak beams, and 2 lighter ones. Given the option for each pair to choose whatever weight they wanted, YHC was secretly pleased to see only the heavy oak beams were selected. The two Doras worked out really well, each pair of studs working quietly to hammer out some serious upper body work. The Stratford Road Love Hill was marvelous, and YHC fully intends to make field trips a more regular part of the Forge experience. While YHC may have entirely skipped/forgotten to Numberana/Namerama, there was some personal testimonial provided to encourage the PAX to start the year strong by giving something up for the month of January – akin to fasting, whatever is chosen (sweets, screen time, alcohol, etc) will prove a daily reminder to pray and seek God’s will and leading. SYITG brothers!

  • Mosey into the 20’s

    3 Davillians and a Winter Tourists got the 2nd day of the year started on the right track

    This is how it went down

    Mosey over the 2nd parking lot for some parking lot tracers

    COP (ALL IC) – SSH x20, Helicopters x20, Up/Down Merkins x20, LBC’s x20, Heels to Heaven x20, Flutter Kicks x20, Arm Circles x20

    Mosey to the playground

    THANG

    Bench Work – Deciding reps Dips x20 & Decline Merkins x20 down to 11 follow by Increasing reps Dips x1 & Incline Merkins x1 up to 10

    Mosey to the courtyard

    Dora – 120 WWII Situps, 220 2 ct Flutter Kicks, 320 LBC’s. Partner runs a lap around the back of school and through the courtyard

    Mosey back to the SF

    2 MOM – Boat/Canoe on Chewy’s call

    Numberama, Namerama, Announcements YHC took us out.

    MOLESKIN

    YHC had missed NYE and NYD workouts due to 2.0 having sleeping issues so it was great to get out this morning

    Since this is the start of 2020 it only seem appropriate to do everything with 20’s

    Good to have Oyster joins us this morning. Look forward to see you the rest of your Winter Tour

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Toga!

    10 regulars and Toga, visiting from TN, assembled for a 45momm beatdown that went something like this:

    Long mosey around entire block

    COP – SSHs, DQa, Copperhead Squats, Russian Soldiers, Bob & Weaves, Crab Cakes, Hand Release Merkins, Boxcutters

    Mosey to side of school to Sharks & Minnows square. Partner up for Bear-i-meter

    Mosey to field for Traditional 11s: Monkey Humpers & Tempo Merkins

    Q passed to Toga. Mosey to pull up bars for Pull Up Pyramid to 7 & back down

    Mosey to side of school, form groups of 3 for Triple Check: Wall walkers, atomic merkins, run to fence and back

    YHC takes back the Q

    Mosey back to Sharks & Minnows square for 2 min of Ascending Curb Crawls

    Audible to stop. Find a spot in the grass for American Hammers IC & Capital Letters

    Mosey back to VSF

    COT: Toga took us out.

    Naked Moleskin

    It’s been a while since YHC Q’d a workout at 45momm, but what a treat it was…especially to see Toga in the PAX before things got started.

    Splinter, thanks for mimicking YHC’s walking Russian soldier before the Bob & Weaves.

    YHC would have avoided the pull ups, but they were clearly overdue. T-Claps to Bodos who knocked out the entire pyramid on his own. YHC had a spotter shortly after we got started.

    Always great to engage TYA in some NFL banter after another banner season for your Washington Redskins. Apparently the Patriots won their division again this year. Yawn…

    Thanks for the coffeeteria afterwards, Toga. Great catching up! And thanks for leading some of the workout without being asked beforehand!

  • You Don’t Have To Run To Be Cool

    YHC was thankful to make it to another birthday so today’s theme was get to know YHC. One professional driver came in hot at 5:30 on the nose and then we were off, 11 strong.

    COP

    • 37 (27? 47?) SSH (was going for 37 but top notch mumblechatter made keeping track difficult for YHC)
    • 10 Jazzercise (favorite F3 exercise hands down)
    • 10 Collard Pickers (YHC is from the Collard Capital of the World, Ayden, NC)
    • 10 Hillbillies (self explanatory)
    • 10 Russian Soldiers
    • 10 Alabama Prom Dates
    • 10 Hello Dollies
    • 10 Rosalitas

    The Thang

    • 2 Pack of Boberry Biscuits – 2 laps around the track, mosey on curves, sprint on straightaways, 10 burpees after each lap. Mosey to the field in the middle for
    • Beast of the East Carolina: YHC’s alma mater ECU was founded in 1907 so..
    • 19 squats
    • 7 Chuck Norris’
    • 19 Plank Jacks
    • 7 No Cheat Merkins
    • 19 American Hammers (somehow didn’t end on a 7… YHC did not major in math…).
    • New employer Starbuck’s mission statement boils down to “one cup at a time” so run around the school, indigenous people style, last person did 5 Merkins before passing the others
    • YHC is a tennis player so we stopped at tennis courts and did some Agassis:
    • Karaokes, high knees, ass kickers and running backwards
    • BTTF for a round of Mary (encouraging others to lead is favorite part of working in food service mgmt.)

    Numberrama, Nameorama (YHC managed to forget age already)

    Announcements etc

    • Prayers for Aisle 5 as he recovers from surgery

    NMS

    This has somehow been best and worst year of YHCs life at the same time. Thankful to have F3 to help sort through the morass of everyday life. You guys are awesome! Thanks for putting up with directions still being a bit of work in progress..

  • A run free beatdown

    4 PAX came out to CM with 2 of the 4 unable to run. A ground & pound Q was served up of:

    COP: SSH, Don Qs, Helicopters, Merkins, Flutterkicks. Farmers carry over to shelter area for 5 minutes of fun: partner up then 5 minutes of a given exercise with reps increasing:

    Round 1: Burpees starting at 2. Partner Al Gore’ing while waiting.

    Round 2: Sit & Press increments of 3. Hold 6 inches while waiting.

    Round 3: Merkins increasing by 4. Squats while waiting.

    Round 4: KB swings, sets of 5.

    Then some Boat & Canoe, 3 sets of 15 Lawnmower pulls. 3 sets of Bicep curls. Some mary to finish us out.

    NMS- Jville continues to post with a torn calf muscle. No running today but hopefully enough of a beatdown. Word is Fireman Ed will be joining Circus for a while since he is also running free for January.

  • 1 5 65

    1 runner

    5 laps

    65 dollars lost

  • ! 2020 CONVERGENCE !

    ! 2020 CONVERGENCE !

    The first dawn of 2020 arose upon the shining faces of F3RVA, a hearty brotherhood gathered together to be Forged anew. According to the gaggle of local spectators, here’s how we embraced our fate, be it ever so foul…

    The THANG:

    Mosey down to culdesac for COP #1:

    • Complete x3 Merkins at each light post on the way down
    • Circle up for Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Al Gore & Helix for F3 CREDO:

    “No man is left behind, No man is left where you find him.”

    • Imp.Walkers x10 IC
    • Copperhead Squats x10 IC
    • Plank & Complete x5 Merkins for each F3 Principle reviewed:

    Free of charge
    Open to all men
    Held outdoors – rain or shine, heat or cold
    Peer-led in rotating fashion, no training or certification required
    End with a Circle of Trust

    • Flutter Kicks x20 IC (split high & low)
    • Hold 6” and Q fails to fully recite the following “The Jester is the temptation of the flesh that hinders Acceleration.” …but bottom line gents, YOU vs YOU!

    Mosey to Handicap Rails for COP #2:

    • Partner Up to complete x3 Sets:
    • x10 Jerkins each
    • x10 Dips each
    • x10 Cliffhanger Merkins each
    • FreddieM’s IC for the SIX

    Mosey to base of Mount Chaplain for COP #3:

    • Complete x3 Burpees at each level going up, x20 WWII at the top (impossible to avoid the goose poo), and Broad Jump each level running back down
    • Al Gore variety for the SIX

    Mosey back up to Knollercoaster for COP #4:

    • For each of 3 Knolls – Bear crawl up, Lunge along the top, Crabwalk down, complete x20 American Hammers (2-ct) following each knoll
    • Curb Plankorama for the SIX

    Mosey to Amphitheater for COP #5:

    • Partner up for DORA
    • x100 Merkins
    • x200 Mtn Climbers (2-ct)
    • x300 LBC’s
    • Runner box jumps steps, then runs top circuit around to stairs back to partner
    • Help the SIX complete the rest

    Mosey to Soccer Field for COP #6:

    • Bearmuda Triangle – Split up among 3 different corners of the Triangle, completing x10 Burpees at each corner, bearcrawling between corners

    Mosey BTTF for COT:

    • Counterama #39.5 (x3 FNG’s, x1 K9)
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out…

    NMS:

    • The following was recited during the COT – a tribute to the Forge, F3RVA, and all it means to be men of God:  

    Upon the anvil of life, God hammers us repeatedly, not to break us, but to mold us, and to force the impurities from our selfish flesh. He repeatedly holds us in the fiery Forge to become softened by the Holy Spirit, that His light may shine before the World through us.

    “We are each God’s workmanship, created in Christ Jesus to do the works He has prepared in advance for us to do.” (Eph 2:10)

    What has God prepared for us today? This month? This year?! As iron sharpens iron, so God has placed us into one another’s lives to uphold His Forging process. Our F3 brotherhood in every way honors this process. We leave no man behind, and we leave no man where we find him. Let us be encouragers and accountability partners – we can not be influential without connection, so let us start 2020 strong by posting more and encouraging our F3 brothers and our sad clown neighbors to do the same! SYITG, ~DTH