Category: Richmond, VA

  • the escalator

    6 swarthy guys showed up to climb the escalator om this chilly morning.

    Mosey slalom around the buses and down to the blacktop with the states for the COP

    COP — Copperhead Squats, DQ’s. Arm Circles, Hip Circles, Imperial Walkers, Jack Squats, Plank Jack Merkins, Dollys

    The Escalator —
    1 person at each station
    First person does 10 KB thrusters, then runs the loop and relieves the last person in line, who moves up and relieves the next person, etc. Other exercises in the stations included Jump Rope, American hammers, WW2’s Mountain Climbers, Hillbillies 🙂
    Next time around the timer does 15 KB thrusters, YHC called time after 2 PAX had done 20.

    Collect things and head back to where we started.

    10 minutes of burpees — Pick a number between 6 and 10 and do that number of burpees. Rest time when you are done until the minute is up, then start again.

    Numbers, Names, Announcements, etc.

    NMS — Great job done by all! Best Jump ropers of the day were pretty much everyone except YHC, although YHC did get one double under in the last go round. Jump Rope sucks, but it is so good for the body. Thanks for coming out!

    Opus

  • Strength not Numbers

    Do not let the numbers fool you.  A PAX can be fierce even when headcounts are low.  2 rugged warriors and their KBs linked arms to grow stronger this morning.  Here is how it went down:

    • COP with SSH, DQ, IW, helicopters, merkins, LBCs, APDs, and crab cakes
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Skull crushers
      • Weighted American hammers
    • 30 WWII sit-ups
    • Catch me if you can around the bus loop – 10 burpees then catch your partner doing double weighted carry; rinse and repeat 3x
    • 2x 20 lawnmower pulls with each arm
    • Boat/canoe
    • COT

    Good times this morning with Lighthouse.  Grateful for his faithfulness to the AO and a chance to get pushed.  Prayers up for the injured members of the PAX.  God is good all of the time!

    Attila

  • Dora and her block

    6 Davillians came in hot and ready to get their Thursday start

    This is how it when down

    The PAX grabbed some cinder block out of YHC car and headed out to the blacktop

    COP – DQ, Helicopters, SSH, 5 Burpees OYO (since we forgot how we count in DaVille), LBC’s, scorpion kicks, Arm Circles.

    THANG

    Short mosey front of the bus loop.

    Extended Dora – Partner up, one partner runs the bus loop other does exercises with cinder block. Switch, Rinse, and Repeat the following:

    100 Merkins

    150 Goblet Squats

    200 Leg Raises w/ Block held up

    250 Swings

    300 Sit up + Press

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Schedule these days has kept YHC away from F3 all more often than he would like. But at least Thursday’s have been regular

    5:27 YHC was the only one at the AO but lucky Emoji arrived it would have to be lone wolf post. The rest of the PAX came in hot and a little bit late but help to keep the numbers even.

    TCLAPS have to go out Chewy today. Not only was he showing off his running skills but the boy was spot on with his form.

    SPIT ON THAT!!

  • Strength in Numbers

    “Though one may be overpowered, two can defend themselves. A cord of three strands is not easily broken.” (Eccl 4:12) Here’s how a seven-strong steel cable conquered the morning:

    The THANG:

    Mosey to Culdesac for COP #1:

    • SSH, DQ, ImpW’s, Dancing Bears, CrabCakes, CDD’s, Dive Bombers, NoCheat Merkins, LBC’s, Heels2Heaven, APD’s

    Mosey back up Road to COP #2:

    • En Route, x3 Burpees each light pole
    • Stop at Handicap Ramp
    • Over-Under on the Handicap Rail, alternating hopping over in one segment, squatting under next, all the way to the top …ouch.

    COP #3 at the Handicap Rails:

    • Complete x3 sets of x10 Jerkins & x10 Incline Merkins OYO
    • Flutter Kicks for the SIX
    • All together, Oblique Crunch x10 each side IC
    • Head over to Concrete Benches to complete x3 sets of x10 Dips IC & x20 Donkey Kicks OYO

    Mosey to front of school for COP #4:

    • Grand Finale with the F3 Deck – about 15 cards called In Cadence, including but not limited to:  Plank Jacks, Squats, WWII’s, Moving Lunges, Shoulder Taps, Bernie Sanders, Am.Ham’s, Werkins, Fred.M’s, Incline M’s, Backwards Lunges, etc.

    Mosey BTTF for COT:

    • Counterama #7
    • Namerama
    • Announcerama (see Comments)
    • Prayer

    NMS:

    • YHC has seen attendance at different AO’s come down as the temps have fallen, and I know a ton of guys who are currently battling more stress in their lives – maybe holiday/family issues, maybe injury related pain, maybe work issues. Bottom line is that there is POWER & HEALING to be had in attending F3, and we who are attending need to pull out all stops to encourage our brother to keep up the attendance. We are stronger together, and F3 leaves no man behind! Please reach out this week to someone you’ve noted as absent and encourage him to come out – offer to join him at an AO that he likes – you’ll never know how much of a critical impact you might be making at a really tough time in his life. SYITG!

  • Threats of Tire Slashing

    4 SOJ Warriors were already underway as YHC arrived a little late thanks to a slight delay due to last night’s Hatch green chili dinner. Time to fall in line…

    THANG

    Nancy Lopez’s COP: SSH, DQs, Jazzercize, Cherry Pickers, Arm Circles, Windmills, Hillbillies, Merkins, LBCs

    Hot Potato passed to YHC

    Mosey around parking lot to base of hill

    DK’s Jackob’s Ladder: Bear Crawl up hill, 1 burpee at top, run down, 2 burpees at bottom. Repeat-o, increasing burps by 1 until the PAX reaches 6. Al Gore. Rinse & Repeat, descending burps from 6 to 1….this time only do burps at the top of the Hill

    Mosey to stop sign

    DK’s 11s: Monkey Humpers & Box Cutters at the first set of light posts up the Hill and to the East.

    Hot Potato passed to Pot of Gold

    Mosey to hill again

    POG’s sets of 3: 3 Ball Dippers at the first lamp post, run to next, increase by 3 each time up to 12 posts or 36 ball dippers. Audible called at 24, Nancy Lopez threatened to slash tires if more bear crawls are called, ascending burpees at each lamp post instead.

    Mosey to stop sign then back to big hill again. Turn around to use smaller hill

    POG’s Merkin around the Clock: Bear Crawl up, 10 merks, rotate 90 degrees, 10 more, repeat-o until 40 merks completed. Mosey to stop sign and back. Rinse & Repeat – 8 merks, then 6 merks

    Mosey to dumpster wall

    POG’s Donkey Kick line of Fire: PAX holds balls to wall, while man on end performs 10 donkey kicks. Pass it down the line.

    Mosey back to VSF

    COT – PeeDee took us out

    Naked Moleskin

    YHC looked around the COT and realized that the PAX was relatively new to F3. When asked, they all confirmed they had only been posting for less than a year. Yet, there they were…a PAX of 4…leading the workout as a Hot Potato Q. This is the reason YHC loves F3: no matter who shows, someone steps up to lead. Awesome stuff.

    Announcements:

    P.O.G. announced his plan to attend a workout every weekday until Christmas! On that note, his VQ is this coming Wednesday at SOT.

    HDHH this coming Wednesday at O’Tooles Midlothian.

  • Field Trip

    14 studs posted for Mary this morning and here is how it went down.

    Long mossy to the church – warm up – helicopters – windmills – scorpion kicks – flutter kicks.

    Benches : 10 Abyss merkins 10 dips – 10 close grip incline merkins = 3 sets.

    Triple Check : run to the circle – once at circle bear crawl around circle the bernie sanders to the end of the road – run back to partners. Exercises – WW11’s LT. Dans.

    Mossy back to Mary : plank while each pax member does as many chin ups as they can. Mossy to the other bars – merkins around the bars while 2 pax at a time do 5 pull up crunches.

    Mossy back to the flag.

    Announcements : Wear your Hawaiian shirt for Dogpile Magnum PI day ! See Labrat if you want in on the mile a day challenge.

    Slippin Jimmy took us out.

    So most of the mumble chatter revolved around TYA not being able to let go of the FACT that Thanksgiving began in Virginia . I give the dude credit he won’t give up – he sticks to his guns YHC certainly appreciates that but it’s also kinda sad cause he’s just dead wrong – oh well maybe someday he will see the light 🙂

    Thanks to the pax for allowing me to lead this morning and for going along with me on a little field trip.

    Swirly’s Board 12/5/19 – Tough isn’t born it’s built one rep at a time !

    See y’all in the gloom..

  • My Arms Hurt!!

    Eleven gloom warriors posted up at SOT for a fridged grunt of a workout. What was to be a Duke Q turned to a Nancy Q due to a Duke illness (Get well Duke). YHC was short on ideas but long on enthusiasm. However that Q adrenaline wore off in the end.

    COP

    Mosey to the front parking area and to the light. Circle up:

    20 SSH, 10DQ’s, 10 Jazzercise, 20 CHS’s, 10 Russian Soldiers, 20 LBC’s, 20, Hello Dollies, 20 Merkins.

    The Thang

    Mosey around the school and down the hill for a triple check. Merkins, WWII’s and the trifecta run up hill and back. Repeato for 3 sets a piece.

    Peoples chair for 30 seconds. Wait did I say 30 I meant 60, you can accomplish more that we thought! 30 second handstand.

    Jim Morrison special (aka the door challenge)

    Mosey to Door 1 of the school (actually door 2 because 1 is not marked, note to self for next time.).

    Do the number of reps on the door, YHC calls out a new exercise every 5th door. 1-5 Burpees, 6-10 WWII’s, 11-15 Merkins, 16-20 CHS’s, 21-25 Carolina Dry docks, 26-30 Rotate between Merkins and WWII’s. Man that was a lot of Merkins and WWII’s, my arms hurt.

    Numberama, Namarama, Announcements Stash challenge this Saturday. YHC took us out. Thanks for the opportunity to lead. I really appreciate the this group, there is no better way to start the day!

  • Dudes and Victoria’s Secret

    Four men ventured forth to indulge YHC’s latest attempt to link this day in history to a KB workout. Here is what happened.

    COP: SSH, DQ, LBC’s, arm circles, Imperial walkers, mosey back to the parking lot.

    Today is the birthday of Jeff Bridges, who has made over 70 films, so to kick things off: 10 each of one hand swings, snatches, merkin rows, halos, situp press, lawnmowers and overhead press, run a lap between each set.

    Move on to 40 each of lunges, demon crushers, slingshots and American hammers, for a total of 160, which is how many times the word “dude” is uttered in The Big Lebowski.

    Next up, 22 each of curls, tricep press, lawnmowers and halos, for a total of 88, the same number as the keys on a piano, referencing The Fabulous Baker Boys. Lastly, 20 of something YHC can’t remember, lunge to other side of parking lot, 20 of something else (didn’t write the last part down).

    NMS

    The mumblechatter was in high form today. Trout announced early on that he had Thai food last night, and his fourth F was strong, such that the PAX asked him if he had the runs. Trout: “not yet” to which Mudface replied: “does that mean you have something stopping it up, like a scented plug of some sort” and so on and so forth, with guesses where a plug of that kind might be purchased (Victoria’s Secret–is that the secret?). On a separate note, please check out YouTube for a clip of that classic Jeff Bridges movie from 1975, Stay Hungry, co-starring Ah-nold and Freddy Krueger. Cinematic gold.

    As usual I have No Idea what I’m doing…

  • 5am Special

    Three warriors arose early and posted at the River Road Church boot camp for some cold, crisp, clear and starry fun that went like this:

    COP at the grassy triangle:

    Cherry Pickers x 15

    Helicopters x 15

    DQ’s x 10

    Copperhead Squats x 15

    LBC’s x 20

    Scorpion Kicks x 10

    Merkins x 10

    Mosey down S. Ridge Road a ways with one kettlebell and complete a Triple Check:

    Timer Bernie Sanders up the hill a ways and runs forward back down to the other PAX who are completing kettlebell pulls and WWII Sit-ups. x3

    Mosey up Ridge to the church and triangle up for an EF Hutton Jack Webb special:

    1 Jump Squat followed by 4 Monkey Humpers

    2/8, 3/12, 4/16, 5/20, 6/24, 7/28, 8/32, 9/36, 10 Jump Squats/40 Monkey Humpers! Fit in some American Hammers, Reverse Crunches and other Mary exercises in between rounds.

    5 Burpees OYO

    Mosey back to grassy triangle with the decorated whit vinyl fences and grab some fence for Honeydo’s Q:

    Plank with feet on bottom rail and complete 10 Derkins, roll over and complete 20 LBC’s. Feet on middle rail and do the same. Feet on top rail and do the same.

    Next round complete 15 Derkins on each rail followed by 20 LBC’s after each rail.

    Merkin Ring of Fire x 20 each PAX

    Mary in the parking lot:

    Hello Dollies x 20

    Heels to Heaven x 20

    Pickle Pounders x 20

    6 inches for 30 seconds

    BTTF

    Numberama, Namearama, Announcements and EF Hutton took us out!

    Please pray for EF Hutton’s Father who is having heart surgery at MCV today!

    Please pray for Wojo’s future Grandfather-in-Law who is battling pneumonia.

    YHC enjoyed the early gloom again this morning. Thanks for coming out, HD and EF! YHC hopes everyone has a great day. Way to work this morning! SYITG!

    Kubota

  • Flatty Lost A Bet (Singlet Time)

    Six regulars and one Kotter posted with anticipation as Vinny/Kotter/YHC made his long awaited return to the Q sheet. It was great to be back out! Here’s how we killed the time.

    Aerobics: SSHs x 15. Russian Soldiers x 15. Hill Billies x 15. Boat Hold x 15. Elbow Plank x :60. Scorpion Kicks x 10.

    Clock Work: In the bowl behind the amphitheater. Merkin and WWII at each hour on the clock. Starting at 1:00. Perform 1 Merkin and 1 WWII. Run to other side. 2 Merkins and 2 WWIIs at 2:00. Repeato to midnight. Downhill Merkins and uphill WWIIs were the order of the day as we traversed ye ole clock.

    PLTs: Form police. Three sets of 20. Standing partner needs to throw the legs as hard as they can towards the ground. Ground partner needs to let legs drop as close to the ground as possible without hitting the ground – straight legs (no bent knees). If done correctly, both standing and ground partner get in a beatdown.

    Upchuck’s Legacy: Grab a coupon and return to the front of the stage. Three sets of 20 WWII press-ups – as a PAX.

    Dress Rehearsal: Dips on the stage. 3 sets x 20. Jackass Merkins on the stage. 2 sets x 10 and 1 set x 11 (because why not).

    Suzanne Somers: Mosey to amphitheater for V-ups. 2 on each step.

    BTTF: :60 of Mary. Hold Elbow Plank

    Announcements: Magnum P.I. Day is this Saturday at Dogpile. YHC and Gumbo have the Q. Wear your ‘stache and a Hawaiian shirt. We want as many participants in costume as possible for a charity photo op.

    Flatty Lost A Bet: Last Tuesday at No Toll, Flatline shouted to any takers, who wants to bet on the Tech / UVA game. YHC responded immediately: I’m your huckleberry. What’s the spread? Don’t need the spread. I’ll take UVA straight up. Flatline set the rules. Loser wears a singlet to a January Dogpile. So be on the look out in early 2020 for Flatty sporting an Upgrade level onesie at a Dogpile near you.

    NMS: It was great to get back on the Q sheet today. I miss regularly posting. Soon, I hope. Parting words: This is a continual season of thanks and giving. Let us carry that with us through the holidays and into 2020.

    Have a great day!