Category: Richmond, VA

  • Visuals, no audio

    A PAX of four posted for Punisher. YHC arrived a couple of minutes late and found the crew completing a lap in the parking lot. We gathered briefly and moved into the grass near the parking lot and completed 25 x Imaginary Jump Ropes, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, 15 x Shoulder Taps, 10 x Suzanne Somers (each side), and 15 x Alabama Prom Dates.

    Mosey west across Hermitage and along Laburnum, stopping at almost every streetlight (perhaps a dozen) for 16 Merkins per stop. Halted at the Rosedale Christmas Light display along Laburnum. The lights are great, but tuning a radio to a low-power temporary station enables musical accompaniment. YHC’s crank powered emergency radio now only works with continuous cranking – no good. Found and tried to use an old iPod mini with FM tuner – no good. Downloaded a radio app on mobile phone that offered the appearance of a radio tuner, but that didn’t actually tune in stations. Without FM, we observed silently for a few moments before moseying further west.

    We headed into an office parking lot just past the Interstate for Twelve Days of Christmas – 1 rep of 1 exercise in a parking space, move to the next space and complete 2 reps of another exercise and the 1 rep of the first exercise – and so on. Sequence was 12 x LBCs, 11 x Flutter Kicks, 10 x SSHs, 9 x Pickle Pounders, 8 x Jump Squats, 7 x Hello Dollys, 6 x Rosalitas, 5 x APDs, 4 x Side Lunges, 3 x Close Grip Merkins, 2 x Crab Cakes, and 1 Burpee.

    Return east on Laburnum. Three Monkey Humpers at each streetlight between the Interstate on ramp and the end of the Episcopal Church property. Mosey back to the lot. COT and YHC took us out.

    Punisher with Pub time next Monday, 12/23. Be there. Thanks guys.

  • Tomato Run Repeat

    YHC arrived to site and there was no Q so taking the lead we broke up into two groups Mud Face and No Idea did their 3 mile route, the remaining group did the Farm House loop. This was the same as last week; however, with more in the PAX and the Xmas lights were on at many houses and that made the run more fun in the gloom this cool morning.

    We returned to school with Namerama and Numberama.

    No Idea took us out. Good run this morning.

  • Easing into Monday

    A terrific 10 took over Tuckahoe for another edition of Monday’s HoeDown. With YHC reeling from a weekend full of holiday food, drink and cheer it was time to detox. Utilizing Handshake’s timing gadget, 530 hit and it was time to boogie.

    COP

    Mosey a lap around the carpool loop to the Teacher’s Lot for COP.

    F3 Welcome, Disclaimer and Mantra.

    SSH, Imperial Walkers, DQs, Plank Jacks, Hello Dollies, Rosalitas, Alabama Prom Dates, LBCs, Arm Circles. Warm? Mosey to the blacktop.

    Exercise I – Dora

    Put on those runnin’ shoes. All the way to the fence and back.

    100 Merkins, 200 Jump Squats, 300 2- count flutter kicks

    algore for the six.

    Exercise II – Triple Check

    Mosey up to the TES ball fields

    Pace Car: Run to and from the Building to the Playground, perform 5 pullups

    Remainder of team: donkey kicks and People’s Chair

    People’s Chair for the Six.

    Exercise III – Merkin Centipede

    Utilizing the cover of the sidewalk with awnings, 5 merkins as we snake down the sidewalk. PAX holds plank. 5 rounds for each PAX.

    Arm Circles superset.

    Exercise IV – Mini Jacob’s Ladder

    3 car pool loops, up to 3 burpees.

    Handshake led flutter kicks for the six.

    Mary

    100 seconds of LBCs till the horn.

    Numberama, Namerama, Viral took us out.

    Sluggish Mondays are a great reminder of the fitness F of F3. Appreciate everyone grinding it out this morning.

    Announcements

    • 12 days of Xmas tomorrow @ NoToll
    • Upchuck has WDog Q on Xmas
    • Please be with those named and unnamed during the prayers this morning. Many PAX members are dealing with sick family members, injuries, and general holiday stress. Lean in for the understanding and trust the journey.

    Have a great day fellas! SYITG.

  • The Streak Lives at Old Faithful

    5 SOJ faithful broke free from the sack to go in search of some flurries. We found them.

    POG kept his weekday streak alive even though no other NM PAX were in tow today.

    No Q, No route, No problem….Old Faithful erupted at 0530 and through Tarrington we went.

    Back to BWES for Number-Rama, Name-A-Rama and YHC took us out.

    Great work men.

    Announcements:

    • Rosie’s 12 Days of Christmas is in town for 1-day only. One showing 0530 at NoToll….be there. Its almost as hot a ticket as Hamilton but way cheaper.

    No More Gumbo For You!

  • Coupons Are So Much Better Than Gift Cards

    7 warriors fought the disease known as comfort this fine Monday morning. There was working to be done and according to legend it went a little something like this.

    COP: SSH X 20, IW X 20, WWI X 20, FC X 20, HRM RL X 5, HRM LL X 5, HRM X 5, CS X 10, Arm Circle X 1

    Pax mosey over to the coupon factory and pick a suitable steed. Mosey over to Spring Square.

    Three Rounds of the following: 5 Decline Merkins with right hand on coupon, 5 Merkins with left hand on coupon, 5 regular Decline Merkins, 20 dips, run to top of hill with coupon and back to start.

    Old School Barbell Club: Pax gather in circle with coupon. Each coupon has an exercise. At each coupon complete 20 reps. The exercises at the seven stations were as follows: arm curls, squats, dips, WWII, overhead press, merkins (and one other I can’t remember for the life of me).

    Mosey down to the bottom of the hill and partner up. One partner runs to light post and back, other partner completes and exercise. The exercise changes after each partner completes a round. Exercises are bear crawl, crawl bear, lunges. Pax broke this up into 3 segments all the way back to Spring Square where our coupons were patiently waiting.

    Grab coupons and mosey back to coupon factory. Along the way back there were overhead presses, arm extensions and merkins oh my.

    After depositing coupons head back to the flag. There were three light posts between the location of the Pax and the flag. At the first light post complete 5 burpees, second light post 10 burpees, third light post 15 burpees.

    Numberama, namerama, DTH led us out.

    News: Here’s a fun fact these are the three best things about the holiday season; Christmas Vacation Movie, strategically placed mistletoe and Rosie’s Annual 12 Days of Christmas Workout at No Toll on 12/17.

    Welcome Term Paper from Carpex! You crushed it today brotha and thanks for bringing it this morning.

    Great job today fellas. Way to dig a little deeper and get it all out.

  • Field trip

    Two of us posted for last week’s Punisher. Mosey from the parking lot and into the grass for Circle of Pain with some of the usual. Continue our Mosey off campus – east on Laburnum, south on Chatham, and bear east at the median on Wilmington. At the first tree, complete 5 Merkins. At the second, complete 5 Squats. Back to a chest exercise for the next tree and then a leg exercise at the one after. Chest rotation of Merkins, Wide Grip Merkins, Close Grip Merkins, and Carolina Dry Docks. Leg rotation of Squats, Forward Lunges, Backward Lunges, and Side Lunges. Mosey between trees, looping around the end of the median at Gloucester to head back to Hermitage, and a loop back at Hermitage to Chatham.

    Jog back to the school grounds and stop at the outdoor classroom. Dips x 20 on picnic table seats then Mary reps on the table tops. Five sets, all with Dips, but working through Reverse Crunches, Rosalitas, Flutter Kicks, Box Cutters, and LBCs.

    Mosey to the playground. Five rounds of ten second flexed arm hangs followed by Plank medley – holding for 20 seconds and resting for about 10 – with Regular, Right Hand High, Left Hand High, Right Hand Behind, Left Hand Behind, Regular, and Elbows. COT and YHC took us out.

  • Big Dog Party at Reedy Creek

    The PAX crossed the bridge, took the access road to Belle Isle, looped around, and returned. The parking lot was empty at the start, but pretty full upon return. The PAX encountered about a half dozen dogs off leash on the return trip past Reedy Creek – they all greeted each other good morning using their best K9 manners.

    Topics of discussion included Christmas gift shopping, tales of adventures from past lives, and home improvement projects.

    Shakedown is suffering from shin splints after impressive performances at the CSAUP and Bear Creek. YHC hopes he can rebound to resume Bel Monte training soon.

  • Stiker Park Field Trip

    A faithful PAX weathered less than desirable conditions as iron sharpened iron.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 Helicopters
      • Mosey to the turf field at Striker Park
      • 10 BOYO
      • 20 merkins
      • 80 LBC
      • 40 APD
      • 10 BOYO
    • 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • HRM
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
      • 2x LBC
    • 30 burpees between various 4 corner rounds
    • Triple check with run, FM and deep squats; 10 BOYO between each completed set of 3
    • Mosey back to the parking lot for 10 3-man jerkins for each PAX
    • COT with YHC taking us out

    First, the turf field at Striker Park was a great place to have a rainy day workout.  Great drainage, good footing.  Appreciated the presence of my brothers, Tater and Chum Bucket.  Iron sharpened iron.  80 burpees with 10 minutes of burpees is always a good start to the weekend. Solid fellowship at coffeteria followed.

    God is good all of the time!

    Attila

  • Return of the Mega Triple

    20 Soldiers escaped the fart sack for a cold, wet, and misty morning…..around the lake.

    COP

    SSHs x 20

    DQs x 10

    Copperhead Squats x 10

    Helicopters x 10

    Merkins x 10

    Leg Stretches x 10 (3 times)

    Mosey to lake

    Mega triple:

    Runner – 1 Lap around the lake

    Every time you exchange runners, 2 partners doing exercises do 20 PLTs a piece.

    Exercises – Lt. Dans, LBCs

    Mosey back side of AO

    Forward Lunge, Backward Lunge, Back to the Flag

    Numberama, Namaram, Gomer took us out

    Announcements:

    Christmas Day workout 5:30 Dogpile, Upchuck Q

    New OTB – Starbucks on Midlo, See SOJ for details

    Oyster Winter Tour, PreBlast Coming

    NMS:

    Appreciate the PAX asking for the mega triple to make a appearance again, Just kidding. Thanks for indulging me, everyone rocked it! ETs was a blast as always! Have a great weekend boys. Let’s all remember the reason for the season!

    Marmaduke

  • Cold, Rainy Breakfast Club

    5 Ran! Good times!