Category: Richmond, VA

  • Don’t Be Fooled

    It was a cold morning, but YHC was not solo.  Offshore responded to the bat signal.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 Helicopters
      • 20 HRM
      • 70 LBC
    • Cumulative (partial) 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
      • 90 WWII sit-ups
    • 30 second AMRAPs
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • KB hammers
    • Run the bus loop
    • COT with YHC taking us out

    Thankful for the fellowship of Offshore.  He sensed YHC would be solo without him today, so answered the call. Great work today.  When thinking about this cumulative beast, it does not look too bad on paper.  However, being under-weight continuous with the increasing reps will get those hands and forearms barking.  WWII sit-ups have never been more welcomed. 

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

    Attila

  • Gerry Friendly Mary

    7 surly gents and one geriatric descended upon a frigid Mary to see what she had in store. This is what transpired more or less:

    COP: Helicopters, DQ’s, Russian Soldiers, and Scorpion Kicks (all Gerry-friendly)

    Solo Doras: 100 Merkins, 200 LBC’s, 300 Flutter Kicks. Run out and back(wards) across court after each 100.

    Track run/WWII’s/Jump Squats: (It was a cluster. YHC didn’t explain it well during the workout nor will he attempt to explain it here…)

    Partner up: Alternating incline merkins and Derkins while partner runs out and performs 15 dips. 3 rounds each.

    Finish: A few minutes of Mary.

    A Lab-Rat-esque apology for the track-triple-check. The numbers did not work well nor did the Q who attempted to explain it.

  • The Early Gloom

    3 Strong posted at River Road Church in the very early gloom this morning for a tough Hot Potato beatdown.

    Here is what transpired:

    Kubota Q:

    COP:

    Mosey to the Triangle for:

    Arm Circles x 15 Forward and x 15 Backward

    DQ’s x 10

    Imperial Walkers x 10

    Russian Soldiers x 10

    Merkins x 10

    Scorpion Kicks x 10

    Upside Down Scorpion Kicks x 10

    Jazzercises x 10

    Triple Check:

    Partner 1 runs the triangle

    Partner 2 does WWII’s

    Partner 3 does Squats

    x 3

    Al Gore

    EF Hutton Q:

    Mosey back to parking lot and there are five grassy peninsulas in the parking lot.

    Run to first x 10 Merkins, run back to start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run back to first x 10 Merkins, run back to start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run back to second x 10 Jump Squats, run back to first 10 Merkins, run back to start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run back to third, second, first, start

    Run to first x 10 Merkins, run to second x 10 Jump Squats, run to third x 10 lawn mower pulls with kettlebells, run to fourth x 10 Box Cutters, run to fifth x 10 Burpees, back to fourth, third, second, first, start.

    Al Gore

    Honeydo Q:

    Series of Boat/Canoe with Kettlebells

    30 Kettlebell Swings, then run lap around parking lot

    40 Kettlebell Curls, run lap

    30 Kettlebell Overhead Presses

    Reverse Crunches, Alabama Prom Dates, Hold 6 inches for 60 seconds

    Time Up, Numberama, Namearama, Announcements and EF Hutton took us out.

    There will be no Early 5am bootcamp at River Road Church next Wednesday (Christmas Day)

    Enjoyed it this morning, fellas! Tough workout.

    Enjoy the last days leading up to Christmas and enjoy your time off next week with family! SYITG!

    Kubota

  • After You

    Nine, count them nine warriors rose from the gloom to greet the dawn of a new day. Despite chilly metroplex temps, it was 70 and sunny at W Dog. According to legend it went a little something like this.

    COP: SSH X 20, IW X 20, WWII X 15, FC X 20, HRM X 20, Arm Circle X 1

    Mosey to Triangle of Success:

    • Round 1 – Bear Crawl to first corner and complete 10 decline shoulder tap merkins. Run to second corner complete 10 burpees. Bernie Sanders to third corner for 10 WWII.
    • Round 2 – Crawl Bear to first corner for 15 decline shoulder tap merkins. Run to second corner complete 10 burpees. Bernie Sanders to third corner for 15 Captain Thors.
    • Round 3 – Bear Crawl to first corner for 20 incline shoulder tap merkins. Run to second corner for 10 burpees. Bernie Sanders to third corner for 100 LBC.

    Mosey to Rusty Cage

    • 5 pullups, 5 chinups, 5 pullups, 5 chinups **Swirly and Handshake got in an extra round.
    • 3 rounds X 7 partner Jerkins.

    Mosey to Amphitheatre and partner up

    • One partner runs to top and completes 20 shoulder tap merkins
    • Second partner does an exercise and awaits return. The exercises were flutter kicks and Freddie Mercurys.

    Mosey Back To Flag

    • Numberama, namerama, the greatness that is Bodos took us out.

    Announcements

    • The New Years Day convergence is looking for a hero and a leader.
    • Oyster has put up a Winter Tour schedule

    Moleskin

    The name of the BB came from a talk that Donald Miller gave. He mentioned his personal theme was “after you”. He said it kept his ego in check and was a simple way to make sure that he was being a servant leader and constantly thinking of others. It’s a good reminder for YHC for the kind of guy I want to be.

    Thanks for putting in a monster effort today. Make it a great one fellas.

    Dig a little deeper and get it all out.

    Hardywood

  • A New(ish) Holiday Tradition

    A PAX of eight hit SOT this morning for the 2nd annual advent calendar beatdown. Here’s what went down:

    Mosey to front of MMS.

    COP:

    SSH x 25

    DQs x 12

    Russian Soldiers x 12

    Helicopters x 15

    Advent Calendar:

    At each door, perform exercise (x door number…doors 1-5 are exceptions)

    Door 1: 1 dozen Crunchy Frogs

    Door 2: 2 dozen Crunchy Frogs

    Door 3: 3 dozen 2-count Flutter Kicks

    Door 4: 4 dozen LBCs

    Door 5: 5 dozen LBCs

    Doors 6-10: Burpees

    Doors 11-15: WWIIs

    Doors 16-20: Donkey Kicks

    Doors 21-22: 2-count American Hammers (in cadence)

    Doors 23-24: Merkins

    Run a lap around MMS.

    Door 25: Jingle Balls (what a way to celebrate Christmas)

    Christmas Victory Laps:

    Mosey down to the track.

    25 Alabama Prom Dates, run a lap

    25 APDs, 25 Freddy Mercury’s, run a lap

    25 APDs, 25 FMs, 25 Rosalitas, run a lap

    Mosey back to the flag.

    Numbers, Names, Announcements, Herme took us out.

    NMS:

    Appreciate the PAX indulging YHC on another year of this workout. Hoping to make it a SOT holiday tradition. Rosie inspired YHC yesterday with his use of “1 dozen LBCs”…this trick came in handy with the lower numbered doors.

    The PAX crushed it this morning…even the Jingle Balls (of which 25 may be too many). As is typical when YHC leads, one of PAX commented that they were expecting more running for a Tobit Q. And as always, YHC aims to please.

    It happens every year, the holidays come and go in a blink of an eye. Many find this time of year stressful and hectic (and YHC admits…it can be). But if you take just a moment to step back from the craziness, you’ll encounter a peace that is difficult to attain any other time of year. And with F3, the gloom can really be a peaceful place.

  • Did you say Farmer or Foreman Ed?

    7 mighty PAX decided to avoid the 12 days of Christmas and head to Quioccasin MS for a beatdown. We even had a visitor from somewhere between Raleigh and Charlotte (Cary NC wherever that is).

    The program went like this: Lap around the track, 25 SSH, 10 DQs, 10 R Soldiers, 15 ACs (front and back) and 25 FMs. Mosey to covered alcove at side of school.

    Exercise 1: 2 Burpees at each pole – 42 burpees in total

    Exercise 2: Plank position with last person leapfrogging the other PAX. Keep going until we reach the other side of the alcove. For some reason this exercise cause a bunch of angry mumble chatter. Mosey to other side of school.

    Exercise 3: Together do 30 seconds of balls to the wall, 30 seconds of chicken peckers and 30 seconds of dips. Mosey to track.

    Exercise 4: Four corners non-additive with swamp derkins (the bleacher area did not drain well), jump squats, monkey humpers and 2 count flutter kicks.

    Exercise 5: Go to “THE HILL” and each partner wheelbarrows up the hill. This one got some Philadelphia Eagle fan love for sure.

    Exercise 6: Share 100 PLTs. Mosey to parking lot and close with a round of mary (merkins).

    No notable announcements and closed in prayer.

    Even though the visitor from down south butchered my name (good having you visit Term Paper), I enjoyed leading the PAX and hope everyone is not stressing out over all the prep for the big day next week.

    Fireman Ed out.

  • A Billy Madison Xmas in Daville

    With Christmas around the corner YHC could not think of a better workout in preparation for the holidays so here is how it went down:

    COP

    We moseyed to my favorite secluded dry spot next to the bus loop at the High School and did 15 SSH, 10 DQ (slow), 10 Helicopters, 15 arm circles (10 small and 5 big) Reverso. 10 Freddie Mercuries, 10 reverse scorpions(think scorpions but lying on your back.), 10 scorpions and 20 merkins.

    The THANG

    Mosey to bus loop and go to school as Billy needed help to graduate, he had to repeat some grades for sure, so in this workout we had 12 exercises for 12 grades at 12 repetitions each so time to grind:

    1st Grade – Exercise 1 – Side Straddle Hop 12 reps then run a lap

    2nd Grade SSH then LBC’s 12 reps each then run a lap

    3rd grade – SSH, LBC’s, Squats 12 reps each then run a lap

    4th grade – SSH, LBC, Squats, Merkins 12 reps each then run a lap

    5th Grade – SSH, LBC’s, Squats, Merkins, Overhead Claps 12 reps each then run a lap.

    6th Grade – SSH, LBC’s, Squats, Merkins, OC and Flutter Kicks (2ct 1 rep) 12 rep each then run a lap.

    7th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s and Mountain Climbers (2 ct = 1 rep) 12 reps each then run a lap.

    8th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s and Lunges 12 reps each then run a lap.

    9th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges and American Hammers (2ct = 1 rep each) 12 reps each then run a lap.

    10th grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks 12 reps each then run a lap.

    11th Grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks and Plank Jacks 12 reps each then run a lap.

    12th Grade – SSH, LBC’s, Squats, Merkins, OC, FK’s , MC’s, Lunges, AH, Dry docks, Plank Jacks and Burpees 12 reps each then mosey to flag.

    YHC has a timer going that stopped at 37 minutes and glancing at the watch as Mr. Incredible would say “I still got time” popped in my head and the PAX as well wanted to graduate so we went overtime to finish school this morning. T claps to the Pax!!!

    Numberama and Namerama, YHC took us out and it is an honor to lead you men this morning. Make it a great day! Cheers….CB

  • Holiday Spirit

    30 spirited men traveled from near and far to participate in a yearly tradition almost as popular as the classic “National Lampoon’s Christmas Vacation”. EF Hutton wins the Holiday Spirit award showing up dressed as a present and everyone else gets a gold star for participating in the sing-along. I thought about making some changes to the program but realized I knew it too well and might confuse myself so we stuck to the same order, much to the PAX dismay, especially when we got to 12.

    A short little COP to introduce the day with SSH, Helicopters, and IW, then onto the main event.

    • 1 – Dozen LBCs
    • 2 – Sprints across the field
    • 3 – Diamond Merkins
    • 4 – Imperial Squat Walkers
    • 5 – Burpees
    • 6 – Dips
    • 7 – 2-count lunges
    • 8 – Decline merkins
    • 9 – American Hammers IC
    • 10 – Flutter Kicks – IC
    • 11 – Crunchy Frogs – IC
    • 12 – Broad Jump Burpees

    The PAX crushed it with enough time leftover for a big ring of fire.

    Another year, another great turnout for the 12 days of Christmas. A big Thank You to all for coming out and letting me lead you this morning. Great times as always, only a few have posted every year and for some this was a first. Hardywood was sharing secrets on how he finished each round so fast, I think I heard him say “It’s genetic and unattainable” but maybe I was just hearing things. Great to have a few guys from the other side of the river, Hitchhiker, Garbage Plate, LinkedIn and EF Hutton join us for the festivities.

    Reminder that we have a great thing with F3, Viral shared info about a viral video on linked in that a UK man made in which he admitted to having no friends. Link here Reach out to someone that hasn’t been out in a while or is a FNG and don’t give up easy, the EH takes time and we know how important it can be.

    Announcements:

    Winter Tour – See Oyster’s pre-blast and the sign up sheet

    DTH is going to be setting up the sale of “your name” shirts early next year

    Christmas Day workout – Upchuck has WDog

    New Years Day – ? TBD

  • Shorter than Advertised

    baseball player standing on bucket talking to tall reporter

    Eleven 12 Days of Christmas dodgers huddled, backs to the lake, to avoid the lake effect wind. Today was YHCs gift to the PAX, extra miles to push ourselves heading into the holiday season. After BT confused Saab with references to Bavaria, YHC gave instructions, which went something like this:

    The Route
    Everyone head over the bridge in front of the Commons, left up towards the Chapel and right on UR drive. Continue to River, left on River, cut through the shopping center, right on Huguenot and across the bridge. Loop around to Riverside, left on Riverside, right towards Flatwater, left on Riverside.

    4 milers – continue on Riverside and turn around at Rivercrest for an advertised 4.5 mile route.

    5 milers – continue on Riverside until it turns to Hickory. Stop when you get to Cherokee and return the same way for an advertised 5.5 mile route.

    6 milers – continue across Cherokee, right on Rustic. Left when that ends, left when that ends, left when that ends and return via Hickory and Riverside for an advertised 6.5 mile route.

    Numbers, names, pause for a brief announcement from Saab (that never came) and then YHC took us out.

    Moleskin
    YHC wanted to push it a little this morning so apologies to the PAX for dragging you along my desire to do more. Pushing beyond our normal distances is good from time to time to see what you body, and mind, can tolerate.

    Routes were a little shorter than advertised but still longer than normal. A feat not often realized by the PAX today.

    Lockjaw has the Q for RAMM Friday. What could he have in store???

  • WINTER TOUR – 2020

    WINTER TOUR – 2020

    It’s no surprise that some of us tend to fart sack a little more during the winter months.   Let’s change that for 2020, with a challenge  to kick off the new year with a visit to all F3 RVA AO’s.

    The 2019 RVA summer tour had 14 finishers can the Winter Tour beat that?  Can you?

    Once you complete the 2020 tour, you will have done the following:

    • 16 bootcamps
    • 7 runs including a trail run and evening run
    • 2 Kettle Bell workouts
    • 1 bike ride

    The Challenge starts on Wednesday, January 1, 2020 and ends Saturday April 4th.

    Summer Tour:   101 days
    Winter Tour: 94 days

    To Sign up, Click here.