Category: Richmond, VA

  • Santa and his 8 reindeer

    Santa and his 8 reindeer all posted at Gridiron this beautiful spring-like day. After a warm-up we moseyed over for our first exercise of Triple Check (Dips, Derkins, and a Mosey/Burpee). Then to the soccer field for a Quarter Pounder (25 Heels to Heaven, 50 WWIIs, 75 Flutters, and 100 ‘Merican Hammers). With Prancer (aka J’ville) injuring his calf again, an audible was almost called for an hour of Merkins…but he persevered. Well done J’ville.

    After a well deserved twenty count, it was off to 4 Corners (5 Merkins, 10 Mountain Climbers, 15 SSH, and 20 Carolina Dry Docks) with a Bear Crawl for the last leg. 2nd round was an increase of 5 at all corners but modified the Bear Crawl for a Blitzen (aka Earthworm) favorite, the Bernie Sanders for the last 25 yrd leg. All 8 reindeer earned a 20 count before we went back for another round of Triple Check (Step-up, Crab Cakes, Mosey/Burpee).

    A mosey to the parking lot for the last 10 minutes with the reindeer balls to the wall for 3 rounds of Chicken Peckers and Donkey Kicks. Finished the day off with a Ring of Fire. Dasher (aka White Deer) showed why he’s Santa’s lead reindeer and brought some impressive Hitchhikers.

    Merry Christmas and Happy New Year.

  • Closing Out The Year

    Twenty-five redwoods came out to the last dogpile of the year to work off some of the holiday cheer.

    A long mosey to the 2nd circle to get the workout off right. A real fan favorite with Wilson (#RunningSucks). A quick disclaimer and down to business for COP.

    • Don Quixote
    • Helicopters
    • SSH
    • Scorpion Kicks
    • Scorpions – right leg in the air
    • Scorpions – left leg in the air

    Triple Check! – Partner one runs down the road to the intersection with Rugby Road and back. Partners 2 and 3 perform flutter kicks and monkey humpers. Three times through.

    Off to the Nickel Stage for Touch a Tree.

    • Round 1 – 7 trees while your partner performs BTTW
    • Round 2 – 5 trees while your partner performs Donkey Kicks
    • Round 3 – 3 trees while your partner performs Derkins
    • Round 4 – 1 tree while your partner performs Crabcakes

    A mosey to the amphitheater to perform descending LBCs down the steps starting with 18. Once at the bottom, partner up and each person does 3 sets of 25 Wilson’s Dying Cockroaches. What goes down, must come up – ascending leg lifts from the bottom to the top of the amphitheater.

    A few minutes remaining for a quick mosey to the Rusty Cage for 2 sets of 5 pull ups and 2 sets of 10 dips.

    Back to the Shovel Flag where YHC took us out.

    Announcements:

    • Thoughts go out to Aisle 5 and thinking of a speedy recovery.
    • Convergence on 1/1 @ 7am @ the Forge. Start the year off right.
    • Also on 1/1, the Winter Tour begins. Hit all the AOs this winter.
    • If you want F3 gear with your name on it, orders are being taken until mid-January. See pre-blast for details.

    Lockjaw

  • Two of Us

    A duo by foot

    Disembarking from ETs

    Returning back too

  • Kessel Run II

    A dozen by road and two by bike went into the dark and foggy gloom. Zero visibility was not a problem as this group stuck together for a parsec as we did the Kessel Run through Windsor Farms. Then we headed west down Grove and came back on Grove to the VSF.

    Swirly took us out.

    It was great to catch up with everyone and their holiday activities. I hope everyone is enjoying time with family and friends.

    Lockjaw

  • In Daville, its 47 and Foggy

    A pax of 3 found their way to the grounds of Pearson’s Corner Elementary School for YHC’s birthday. This is what occurred:

    COP

    • SSH – 47 IC
    • Don Quixotes – 12 IC
    • Arm Circles – 20 small, 7 big for a total of 27 – IC / reverso
    • Merkins – 7 IC
    • Mountain Climbers – 2 IC

    The Thang

    1. Lat Hangs/Merkins
    • For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count twice which meant we did 6 sets of Lat Hangs and Merkins.

    Mosey to the blacktop

    2. Leg Warm-ups – High Knees, Butt Kicks, Karaoke, Backwards run

    3. 10 Sprints across the Blacktop

    4. Tabata

    • Round 1 – Lounges with foot on bench/rotate legs (4 sets of each leg)
    • Round 2 – Side Planks – Rotate (4 sets of each side)
    • Round 3 – Reverse Plank/Dips and Incline Merkins/Regular Merkins -(4 sets of each)

    5. 2 Minutes of Mary

    • Freddie Mercuries – 20 IC
    • Six Inches – Hold for 30 count

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.

    NMS

    Today was only the 2nd time YHC has posted at the new location of the Creek at Pearson’s Corner. It was so foggy, it was difficult to find the entrance. Once he parked, he saw one other car pull in which turned out to be Emoji. He then saw Mudface get out of his car. What a perfect group of 3 for YHC’s birthday Q. The theme of his birthday ended after the COP. The rest of the exercises did seem to work well for a smaller PAX including the Lat Hangs/Merkins and Tabata.

    Thank you Emoji for bringing the energy this morning. You make it feel like it is a much larger PAX with your upbeat attitude. We did have questions this morning if Mudface is a certified instructor. We may have to investigate this.

    YHC was 43 when he first posted in 2016. Just a short time later, he is now calling out 47 in the COT. Its amazing how fast time goes by. In saying that, its hard to remember not being part of F3RVA. This group has meant a lot to me and I hope to celebrate many more birthdays with you guys in the future.

    Announcements

    Thank you for letting me lead you this morning!

    Gotta Run!

    Phonics

  • Oh no! How much is the Q going to make us run?!!

    The Three Davillians converged the morning after Christmas for a beatdown at Mechanicsville Elementary that went something like this:

    COP

    • SSH – 25 IC
    • Don Quixotes – 10 IC
    • Arm Circles – 10 small, 5 big, reverso IC
    • Backwards Lounges – 15 IC
    • Side Lounges – 15 IC
    • One Leg Front Lounges then switch Leg – 12 IC
    • Merkins – 10 IC
    • Angled Knee Jumps – 10 IC
    • Hand to Foot Mountain Climbers – 10 IC
    • LBCs – 20 IC
    • One Leg APDs / switch legs – 15 IC

    The Thang

    1. Triple Sprints
    • One Person sprints to 2nd person
    • As 2nd person sprints back – the first person drops and does 5 burpees
    • As 2nd person gets to 3rd person, 3rd person sprints towards 1st person as he does 5 burpees
    • Continue until all have done 5 sets of sprints and burpees
    • Bear Crawl to middle
    • Hold Plank then 10 Merkins OYO

    2. Bulkhead’s Pull-up/Merkin challenge

    OYO – 1 Pull-up followed by 2 Merkins, 2 Pull-ups and 4 Merkins, 3 Pull-ups and 6 Merkins. Keep going until 10 Pull-ups and 20 Merkins

    3. Plank-O-Rama

    • In Plank position – Merkins/Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to Back Plank – APD – 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to front plank – Rotating elbow planks – 10 IC
    • Mountain Climbers – 15 IC
    • Heels to Heaven – 10 IC
    • Rosaletas – 10 IC
    • Freddie Mercuries – 15 IC
    • Back Plank Dips – Do 10 to 20 of them OYO

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.

    Announcements – New Years Convergence – 7 AM at the Huguenot High School

    NMS

    Really enjoyed working out with Trout and Mudface today. The concern whenever YHC Qs is the amount of running that will be involved. Today, we likely went far less than a mile. Trout was struggling towards the end of the workout. He believes it might be a result of holiday meals. Today is my last day of being 46. 47 here I come.

    It was an honor to lead this great group of men today.

    Gotta Run!

    Phonics

  • Working off the Christmas Food

    5 Warriors looking to unload some Christmas calories posted up at Mary Munford for the day after Christmas edition of 45MOM. 5:30am, lets mosey. Around the block North of the school and back to the corner of the schoolyard for:

    COP:

    Helicopters x 15

    SSH’s x 20

    DQ’s x 10

    Copperhead Squats x 10

    Merkins x 10

    Scorpion Kicks x 10

    Reverse Scorpion Kicks x 10

    LBC’s x 20

    mosey over to bus loop for:

    Curb Crawls:

    1 Merkins, 2, 3, 4, 5, 5, 4, 3, 2, 1 with bear crawl/crawl bear in between

    Mosey over to the front steps of the school for:

    10 Box Jumps on steps, Lunge to sidewalk, 10 WWII’s, Reverse Lunge back to steps.

    20 Box Jumps on steps, Lunge to sidewalk, 20 WWII’s, Reverse Lunge back to steps.

    Al Gore

    mosey to the track for:

    4 Corners:

    10 Dips at first track obstacle

    20 Dive Bomber Merkins at second obstacle

    30 2-ct Flutter Kicks at third obstacle

    5 Pull-Ups at fourth obstacle,

    Plank-a-rama

    mosey to blacktop for:

    Quintuple Check:

    Partner 1 runs to fence, does 10 Dwight Howards and backwards run back.

    Partners 2 and 3 are doing Wilson Boxing Cockroaches

    Partners 4 and 5 are doing PLT’s

    Switch around so everyone does each exercise. 2 rounds.

    Mosey to the corner of Cary and Commonwealth for:

    Burpee Half Mile:

    1 Burpee at first street lamp, 2 at second, three at third up to 10 at tenth.

    Freddie Mercury’s for the six.

    Mosey back to the flag and circle up for:

    Merkin Ring of Fire:

    PAX calls out type of merkin and everyone does 10 of that merkin

    Rosie – Hand-Release Merkins

    Handshake – Wide Grip Merkins

    Fudd – Peter Parker Merkins

    Hitchhiker – Hitchhiker Merkins

    Kubota – Chuck Norris Merkins

    Box Cutters x 20 IC

    Numberama, Namearama, Announcements and Fudd took us out!

    Announcements:

    Winter Tour starts 1/1/2020

    NYD Convergence at The Forge. 7am. 1/1/2020

    Aisle 5 is having surgery soon. Please pray for him!

    NMS:

    Light attendance, but good company and fellowship at Mary this morning. It looked like it was going to be a date with YHC and Fudd being the only ones in the parking lot at 5:27. But here comes Handshake parking in Swirly’s spot, Hitchhiker on foot and Rosie coming in hot at 5:30 sharp. Great work this morning gentlemen, especially on the Burpee half mile. Thanks for the Hitchhiker’s, Hitchhiker! Have a great day, men!

    Kubota

  • Boxing Day Festivities

    Having toiled tirelessly to celebrate the King on Christmas Day, four servants of the Lord took their day off by attending the FORGE this morning. Here below are the contents of their unwrapped gift boxes:

    The THANG:

    Mosey to COP #1:

    • Partner up to run down to the culdesac, alternating x10 Dying Boxing Cockroaches at each lightpost en route (Happy Boxing Day!)
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Dancing Bears x10 IC
    • “The Opus” x10 IC (walk hands out, merkin, walk hands back, squat jump – as an 8 count routine)
    • DR W’s x10 IC

    Mosey to COP #2:

    • Partner up to run BTTF, completing x5 Booyah Merkins at every light en route
    • Circle up at the Flag for Variable Protractor, x26 FreddieM’s IC, and x26 APD’s

    Mosey to Amphitheater for COP #3:

    • Partner up for DORA
    • x100 Donkey Kicks
    • x200 Incline Merkins
    • x300 Am.Ham’s (2-ct) 
    • Runner box jumps steps, then runs top circuit around to stairs back to partner

    Mosey BTTF:

    • Ball Dippers x26 IC 
    • Freddie M’s x26 IC
    • Hands Up High Flutters x15 IC
    • Hands down Low Flutters x15 IC

    COT:

    • Counterama #4.5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Boxing Day, a day the Servants celebrate as their own Christmas having labored for their Lords and Ladies on Christmas Day. So named due to the gift Boxes given to the servants by their master. Today, we discovered our Lord has gifted us great physical and mental strength to overcome the weakness of our flesh. Three cheers for the King! 

  • Oyster ate the Hot Potato

    YHC was ready for a Hot Potato on this glorious morning. YHC soon learned that he would be the only person holding the potato. No problem, Let’s Roll.

    Mosey to the football field for COP… Never-mind, heard a noise.. WE going to the bus loop.

    COP:

    • 20 SSH
    • 10 Copper Head Squats
    • 20 Arm Circles
    • 20 Helicopters
    • 10 Merkins

    The Thang:

    Mosey to the front of the school. Find Door #1 – Do 1 SSH. Run to Door #2. Do 2 Merkins. run to Door #3 – Do 3 SSH. Keep going to door 22. If the Door is Solid (no windows) do Burpees. (Odd Door = SSH, Even Door = Merkins, Solid Door = Burpees.)

    Mosey back to Door #1 for Triple Check for 1.

    • 25 Flutter Kicks – Run a Lap
    • 40 Dips – Run a Lap
    • 60 SSH – Run a Lap

    Derkins – While Waiting on the PAX. No other Pax, stop at 20.

    Mosey to the Bus Loop. Find Parking spot #2.

    • Parking Spot #2 = 2 Merkins
    • Parking Spot #4 = 4 Merkins
    • Parking Spot #6 = 6 Merkins
    • Keep going to Parking Spot #30. (Audible: any variation of Merkins)

    Mosey back to the Flag for some Mary.

    • 25 Flutter Kicks
    • 25 Rosalitas
    • 25 Hello Dolly
    • 25 American Hammers
    • 25 Freddie Mercury
    • 25 LBC

    Numberama, Namerama, Announcements

    YHC took us out… It was a great morning to reflect on the year and to thank Jesus for all the blessings he has provided. YHC is looking forward to the next year and asked for guidance, protection and love. Jesus always wants us to be better. Be a better husband, better father, a better friend but also and most importantly to be better followers in Christ. Thank You F3 for this group of men we get to call friends.

    Announcements

    • Winter Tour = 1/1/20
    • T-shirts = See DTH post
    • Convergence = 1/1/20 at the Forge 7am.

  • Rinse & Repeat

    Time to work off the holiday calorie in-take.  2 humble and noble warriors fought off the fart sack to battle the KBs.  Here is how it went down:

    • COP – run the perimeter of the school
    • Cumulative KB beast (add an additional exercise for each round, do 18 WWII sit-ups after each leg)
      • 144 lawnmower pulls, each arm
      • 108 high pulls
      • 72 overhead pulls
      • 36 swings
      • 80 WWII sit-ups
    • AMRAP
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • KB hammers
    • COT with Johnsonville taking us out

    Workout should look familiar. YHC suggested we repeat last week’s Q so we would not have to think. Thankful for the fellowship with Johnsonville.  Can you please stay healthy in 2020?  Meanwhile, what is up with White Deer?  Has the fart sack swallowed him whole?

    Enjoy your Thursday!  God is good all of the time!

    Attila