Category: Richmond, VA

  • Did you listen to this song first???

    22 (!!!) PAX including 2.0s braved the soggy fields this morning for a kid friendly work out today. Fun was a had and a little exercise along the way. Here is how it happened:

    7am hit and we peeled the 2.0s from the playground, moseyed to the basketball court for:

    COP/Warmerama

    Short disclaimer and welcome to F3. Three 2.0 FNGs today. Reminded all the 2.0s they have some pretty awesome dads who try to better themselves! 10 reps of the following were completed: Imperial Walkers, Jazzercise, Seal Claps, Cherry Pickers, Crab Cakes, Boat/Canoe, and Dancing Bear.

    THANG #1 (Race Time)

    Line up on one end of courts for races from the grass to the fence, including regular, high knees, butt kickers, crab walk, and bear crawl (some kids too this opportunity to pretend to be a real bear!). Mosey to the 1st soccer field for:

    THANG #2 (Catch A Daddy If You Can)

    Kids and dads line up along the end line, dads get a little be of a head start. Kids have to try and catch dads. If caught dads complete 5 burpees. One hitch, dads have to Bernie Sanders.

    THANG #3 (Kick a Ball)

    One PAX kicks the ball, first to reach it calls out an exercise, PAX completes 10 reps, then repeat. 2.0s were relentless for this one, a lot of burpees!

    THANG #4 (Music Time)

    Song #1= Old Town Road by Lil Nas X (ride a horse while song plays, go down on all 4s and kick each leg when they say “horse”)

    Song #2 = Happy by Pharrell Williams (jumping jacks while song plays and do a merkin everytime they say “happy” [underestimated how many times that is said!]) Mosey back to playground for last round:

    THANG #5 (Playground Circuit)

    Form a team with your family, One PAX runs up and down playground equipment while the other(s) complete an exercise of their choosing.

    Number-ama, Name-arama. (welcome FNGs: Animal (a drummer), Blaze (a la “Blaze and The Monster Trucks), and Rubble (Paw Patrol fan)!!) No announcements, no prayers (whoops). PAX was ready for snacks at this point so Oreo brought out the Oreos and Snitch and Rubble brought out some snack and drink bags.

    NMM

    YHC was more intimidated by this Q than any previous. As such it marked the return of a true Weinke. However it went great and fun seemed to be had by all! Shout out to DTH for keeping it rolling when Rubble had a “code yellow”. Shout out to Honeydo for picking up the six when YHC was trying to lead the work out and keep track of two 2.0s. Ya’ll are awesome! SYITG

  • One hour workout – Two hour conversation!

    Five humans and one dog took the opportunity to get some exercise in during the break in rain.

    Two plus Annie ran (one 10 miles & one 7 miles). All walkers got 4.4 miles in.

    Honeymoon took off right as he returned – have a great vacation dude! The rest hung out for some really engaged conversation! Aisle 5 left and the conversation continued for a total of 2 hours.

  • Sore Glutes

    The darkness of the gloom was tackled by five faithful and fearless warriors on Thursday morning at Circus Maximus.  Prepare the glutes for this beat-down.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 15 arm circles, forward/backwards
      • 20 merkins
      • 20 Suzanne Somers, each leg
      • 35 2x LBC
    • KB 4 corners in the parking lot (socially responsible with each man starting in a different corner), whereby we do weighted lunges between corners, with 5, 10,15 and 20 reps at each corner
      • Sit ‘n presses
      • Curls
      • High pulls
    • Quintuple check
      • Lawnmower pulls
      • Swings
      • Halos
      • Squats
      • Run the bus loop
    • 20 overhead pulls
    • 20 weighted American hammers
    • COT with YHC taking us out

    Great work by the PAX.  The lunges left all of us with some soreness, but no pain, no gain.  Fireball from Houston was supposed to join us.  Hopefully he did not get thrown off by the other group meeting on the football field at Godwin. 

    God is good all of the time!

    Attila

  • Birdwells

    A PAX of five gathered in the rain at Pouncey Tract Park for GridIron. Moist mosey from the parking lot to the adjacent football field for startup COP. Minutes into our warmup, our sixth member arrived, having completed a pre-workout run. Warmup with 25 x SSHs, 20 x IWs, 15 x DQs, 15 x Helicopters, 10 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then back).

    Relocate to the nearby picnic pavilion for six man Dora. Two guys run while four complete reps, collectively working through 300 Merkins, 400 Squats, and 500 SSHs.

    Longer mosey across the park and past the newest Pickleball courts to another picnic shelter for a Lindsay involving Dips and Step Ups. Move to the Pull Up bars for a round of Flexed Arm Hangs (held Pull Up) with rotating count. Start with two second hold and add two more seconds each time. Made it around past 14 seconds, finishing with a free form, last-man-holding round.

    Jog back through the park and across the footbridge to the new playground area. Find a spot on the new rubberized surface for 10 minutes of LBCs – completing a called number of LBCs and finish with a few seconds of rest before the next round. Fifty reps in rounds 1 and 2, 60 reps in rounds 3 through 8, 70 reps in round 9, and 75 reps in round 10. Dead cockroach between most rounds, but feet down after rounds 3, 6, and 9.

    Figurative slide to the nearby picnic pavilion (third such stop for the morning) for partner rotation with Abyss Merkins and Invisible Jump Ropes. One man starts with 5 Abyss Merkins while the other completes 20 Invisible Jump Ropes. Each man in each team completes both exercises. Retaining Jack Webb-inspired ratio, complete 6 and 24 in round 2, and so on until 10 and 40 completed.

    Return to the parking lot and assemble at the side of the concession building for final partner rotation. One man starts with one Burpee and holds a Plank while the other man completes 10 Donkey Kicks. Complete three rotations.

    Finish on the wet ground of the football field with 30 x APDs under Attila’s cadence. COT in place and Attila took us out.

  • Score

    Three of us posted for this week’s Punisher. Warmup in the parking lot – one guy runs a lap while the others complete Invisible Jump Ropes – one rotation. Regain the triangle for IWs, DQs, and Helicopters. Move the triangle to the grass for Suzanne Somers, Front Scorpion Kicks, Scorpion Kicks, and Arm Circle medley.

    Mosey around LHES to the bus loop for curb crawls with Crawl Bear across the lane to complete five Carolina Dry Docks. Back across by Crawl Bear for four. And so on until done.

    Shift to the grass for Twenty by Twenty involving 20 reps of 20 exercises: Merkins, Forward Lunges, APDs, Unweighted Shoulder Presses, Jump Squats, Hello Dollys, Right Side Plank Dips, Copperhead Squats, Left Side Plank Dips, Rosalitas, Diamond Merkins, Mountain Climbers, SSHs, Side Lunges, WWII Sit Ups, Scorpion Dry Docks, Plank Jacks, Box Cutters, Freddie Mercuries, and LBCs.

    Jog to the playground – one guy completes six Jerkins while the others hold Straight Arm Plank – complete rotation. Round two – same, but with Elbow Plank. Round three – same, but with Reverse Plank.

    Mosey around the school to the west side for Triple Check with People’s Chair, Straight Leg Crunches, and a mosey to Hermitage Road and back. Finish with a few minutes of stretching and COT.

  • I Was a Tire Engineer

    I Was a Tire Engineer

    13 started, 15 finished in the latest tire-tastic incarnation of Dogpile. Temps were sunny and 70 with a slight chance of showers. Handshake requested lots of walking and stretching, so accordingly, the PAX did the following:

    Mosey to the Near Circle, take a lap around the circle, and circle up for:

    SSHs
    Dead Man’s Hang
    IWs
    Helicopters
    Arm Circles (pour one out for Hardywood, not pictured).
    LBCs
    HRMs

    Mosey 10 yards to the edge of the circle to discuss the unexpected presence of 4 Continental High-Performance Tires (this is F3RVA; standard tires are for other regions).

    Form into teams of 3 or 4. Grab a tire. One man from each team carries their tire for, more or less, the rest of the workout. Change out the man carrying the tire as the team finds appropriate. Tire must remain above the carrier’s head. If the tire touches the ground, 5 burpees for the team. If the team fails to do their burpees, 10 burpees for the PAX. Accountability.

    Mosey to the Great Lawn

    Each team will bear crawl the length of the lawn. Man with the tire can walk or run, but must carry tire above his head.

    Once at the end of the Lawn, reform on the side of the Great Lawn.
    Round One: Triple check, but with only 2 options. Man runs with tire above head across Lawn and back. Other two partners do WWIIs. Swap and repeat 3 times.
    Round B: Man with tire crawls in a manner of his choice, always keeping tire off the ground. Partner 2 does Flutter Kicks. Partner 3 does Rosalitas.

    Somewhere during this effort, Bone Thugs and (Arthur) Vandelay joined us.

    YHC wrapped this up early as the PAX had some road work to complete.

    Mosey to the Far Circle for a Group Effort. Track Building.

    Block coupons were apparently left overnight by the circle, and they needed to be moved to the Ha’ Penny Stage. With only 15 PAX to move 30 coupons, the PAX decided:

    1. The tires could not touch the ground.
    2. The tires could not be carried.
    3. The coupons and tires must be moved to the Ha’ Penny Stage.

    Solution: Build a Road of Blocks. Teams could work alone or in groups. Team A decided to work alone, and as they started first, their progress looked like a winner, for the first 15 yards.

    Then, Teams B, C, and D started, and they cooperated to build a single road. From there, a bloodbath ensued. 11 guys can build a road faster than 4. Since this is F3, the early finishers came back to help their brothers finish their task.

    Lesson: work with and help your F3 brothers. They can help you through (most) obstacles.

    Touch-a-Tree (It’s not an UpChuck Q without It):

    One man from each team carries the tire over his head and touches 3 trees.
    Other members of the team perform exercises.

    Round one was a medley of flutter kicks, abyss merkins, and squats or monkey humpers. Plus, the tire carrying.

    Round B was “head, shoulders, knees, and toes,” which DTH was kind enough to demonstrate. Plus, the tire carrying.

    Put away the blocks. Carry the tires.

    Native American walk, then mosey, then AYG BTTF. Tire carrying guys run circles around their team.

    Number-am-a, Name-a-ram-a, YHC took us out.

    Announcements:

    Jimminee Christmas, the PAX was all about announcements today.

    Puppy Pile mañana. 7 a.m. Don’t You Dare Pay a Toll to attend. DTH will either have a slip-and-slide or Mama Natura will provide one. Bring your own kids or bring a friend’s kids. Heck, bring your parents.

    Hitchhiker completes another trip around the sun this week. Congrats. Please celebrate without twisting your ankle.

    Bone Thugs 10-k will take place on Friday at RAMM. Someone fill in the start time, please. YHC thinks 5:15. That’s a.m.

    AlpacaPalooza is Saturday, August 22nd at the Hardywood Family Petting Zoo in Mosely, VA, which YHC thinks is somewhere in Henry County. 3-8 p.m. See invite on Slack or in the News Section of F3RVA.com.

    Iron Pax Challenge. DTH and BoBerry are in. Sign up under team RVA. This event is designed to teach the PAX how easy YHC’s directions are to follow.

    Retreat on October 3. Bring a tent, food and beverages of your choosing, and a Cornhole Partner. Maybe that came out wrong. Address to be posted in Slack. Remember: this is a 2nd F, not a workout.

    October: F3RVA CSAUP. Maybe we’ll bike and/or run to Williamsburg.

    Shiplap is getting married in a few weeks. Really. This thing is going to happen. Walk through is today, in the rain. Congratulations.

    Wojo: see above.

    NMS:

    YHC bought new tires. YHC kept the old tires. YHC brought them today, and they were fun. YHC thanks the PAX for tolerating the experiment today.

    Today’s workout title comes from Hitchhiker, who YHC learned was an actual tire engineer in a prior career. Hitch says Continental HPTs are good in the rain.

    Also, for future Qs, the Amphitheater was more or less closed today. The stage is taped off, and the grass is higher than corn in September. Yikes.

  • Well I’m already wet

    6 Runners decided to brave the down pours of the gloom to get their in miles before and after Dogpile.

    2 miles before and 1.5ish back with plenty of puddles along the way

    SPIT ON THAT!!

  • It’s a big dill

    The new market rolled into Timberwolf to find 2 eager Pax ready to sweat the gloom. YHC being right on time, away we went. Mosey to the back bus loop for COP.

    COP- SSH, DQ’s, IW’s, RS’s, Merkins squats, helicopters, etc.

    The thang:

    Modified Lightpole alley: Start with 80 of called exercise and decrease by 10 each pole. Exercises were 80 Squats, 70 LBC’s, 60 MErkins, 50 SSH’s, 40 flutter kicks, 30 Drydocks, 20 Lunges and 20 Dollies, 10 of something. Mosey to tennis courts for 4 corners 2 rounds and close it out with 5 minutes of Mary.

    Prayers to many. Thanks for letting me lead.

    We began discussion on different AO’s. Tater was filling us in on some of the different AO’s on west end and all the pickle ball courts up there. I replied “It’s kind of a big dill”. After a few moments most PAX realized the pun and then Wilson did, laughter ensued.

  • Back at the TT

    Three SOJ workhorses showed up in the dark at Twin Team to get better. YHC has had some time away from boot camps and realized after DTH’s NoToll extravaganza that muscle soreness sets in quickly. No better way to get rid of it than to hit it again.

    After a warmup of a few exercises in the bus loop we hit the Dirty MacDeuce. 4 rounds of 12 reps with a type of merkins, core and leg and a lap around the bus loop in between. We did some HRM, Tempo, Copperhead squats, lunges, plank jacks and some other extremely difficult stuff that I don’t want to type out.

    Mosey to the stadium for Lindsay up and down the stadium stairs. Visibility on the stairs was still good enough to get up and down without too much trouble. Mosey back to the parking lot for some randorama to close it out.

    Bettie Weaver is saving money with having the parking lot lights unLIT but losing all of the savings by running AC units in the unused trailers. Thanks to Bullseye and Chaplain for letting me lead. Good to be back at Twin Team.

    • Puppy pile Sunday 7am at NoToll
    • Iron Pax challenge coming up in September. Sign up, join the RVA crew. DTH and BoBerry are leading the charge SOJ, maybe Honeydo and Gypsy in the West End.

  • Is it really a hot potato if Wilson never gives it up?

    Three bootcampers, two runners and one dog showed up on a humid morning to show the world what’s up!

    Bootcampers did COP, fourcorners, stone workout & mary. Runners & dog piled on 4 miles to their marathon training. Herme took us out.

    Great work today fellas. Had to laugh when Rosetta said at the end……..”that really wasn’t a hot potato”. Yup – you are correct. And for your smug tone this am (lol) – you get the hot potato song by the Wiggles. Dear god – me Wilson here – WHY DID YOU CREATE THE WIGGLES?