Category: Richmond, VA

  • Tis I, the 4 Corners Bandit!

    70 degrees here at the Alamo today. Started off with a longer-than-normal run to get us going, headed down the cul-de-sac and then over to the bunker.

    Standard warm-up followed by 10x/15x/20x Donkey Kicks and We Are Not Worthy’s

    Scampered out the back, Wildcat took a graceful spill and so we walked up the icy and dark sidewalk.

    Four Corners
    Bear Crawl / 20 8-count shazams / 30 double count Freddie’s / 40 firecrackers

    YHC was feeling fresh after that, so we rode the hot hand and went back in for more!

    Bear Crawl / 5 Burpees / 10 HRM / 20 LBC in cadence

    But wait, there’s more!

    Karaoke around the circle / 20 SSH in cadence / 30 SSH in cadence / 40 SSH in cadence.

    This spot was slightly larger than a tennis court…

    BTTF for some light cardio to wrap it up.

    4/11 – Nancy has a 5k/ruck from Robious

    Prayers -for Futon’s co-worker Bob (heart attack) & Heist as he recovers from putting in work in his 40s

  • HB #17: The Iron Mile

     WARMARAMA

    Run around bus loop with high knees, Bernie’s, and butt kickers. Mosey to tennis courts for cherry pickers, Fudd and Wilson’s wives (hard to tell the difference in the dark), runners stretch, etc. 

    Mosey to track. 

    💪 THE THANG

    Iron Mile 

    Complete 4 laps (1 mile), stopping every 100 meters (at the straightaway starts and curves) to perform a pain station.

    • Kettlebell swings: 20
    • Goblet squats: 15
    • Thrusters: 10
    • Burpees (over the bell): 5

    Run the straightaways with KB racked on shoulder. Mosey the curves with different KB carries: waiter, behind the back, suitcase, rifle grip.

    Mumblechatter was non-existent. Weight was heavy. Hard work was done. 

    Mosey BTTF 🇺🇸 for a minute of flutters.

    🗣️ COT 

    • Name-o-Rama
    • Announcements
      • 3/7: L Woods has a volunteer event; DTH hosting Off The Books (OTB) ruck
      • 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
    • Prayers

    Dealer’s Musings:

    • We were under heavy KB weight all workout. 
    • That is not dissimilar to the weight we carry – personal, professional, familial, said, unsaid.
    • God is the stable foundation upon which to stand especially when carrying heavy loads.
    • Put Iron Mile on the list with Michigander.

  • A very F3 Birthday

    11 men met in a dark, cold, semi-wet parking lot on YHC’s birthday. YHC’s clock showed him as being 31 seconds to the workout, but YHC guesses others aren’t on Apple Standard Time.

    Quick Mosey to catch up with the Pax and circle back from a COP. COP consisted of various exercises then sets of 5 Burpees to make our way to 42 to represent YHC’s age (with a bonus Burpees for the start of YHC’s 43rd year).

    Mosey to the Third Church Parking lot by Bodo’s office to grab the Cinderblocks. Get in groups of 2. P1 does an exercise and P2 runs the lot, this happens 6-7 times. Switch to P1 doing an exercise and P2 Squats, do this another 4-5 times. Put blocks away and do some Mary (Flutters, WWII’s, LBC’s).

    Mosey back to Hoedown lot, 20 HRM’s, times up.

    Announcements – Breaking Bread. Gumbo and Splinter too this Saturday/Sunday, but next month is open.

    NMS – F3 Birthdays are unlike another other. They start with advance thought to sign up to Q. Then you post on Slack to hype your own Q. The morning of rather than enjoy some extra sleep on your special day you wake up uncomfortably early to lead a bunch of grown men in a workout. Lastly once this is all complete you then have to write about it on the internet. That all being said we love them. Thanks to everyone for making it out to celebrate 42 years on this earth. YHC is thankful for these men.

  • SPAM

    SPAM alert.  A holy trinity of white respect converged on the The Deep.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • 4 corners
      • 10 Mike Tysons
      • 20 CDD
      • 30 monkey humpers
      • 40 LBC
      • Then retrace our steps for 2 sets total
    • Mosey to the back of the school for a Lindsey, increments of 5 – Dips and Step-Ups
    • Mosey to the front of the school for a 3x PAX check with run, pole smokers & squats
    • Mosey down the bus loop stopping to do 10 Chuck Norris’ at each light
    • Mary
      • WWII sit-ups
      • Side crunches, each side
      • FK
      • FM
      • 60 seconds of LBC
    • COT with YHC taking us out

    SPAM – stale, pale and male.  This is the type of discrimination certain middle age men can look forward to.  But for now, let’s celebrate USA hockey!

    Prayers up for those sick, in the job market or starting new jobs.  God is good all of the time!

    Attila

  • Ice Free Run

    It’s felt a little less like winter as six dudes posted to this Tomato Run/Ruck on this perfect day. The Ruckers rucked around Rutland and possible other areas. The Runners went into Cool Spring Forest, then Cool Spring North, then back and eventually did the Bojangles loop.

    COP: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS:

    It was great being out again and not taking a terrible fall. Those are always good days.

    Gotta Run!

    Phonics

  • Around the campus COP

    3 men posted at Dapile. The PAX decided to do a running COP style workout. The PAX ran around the campus, alternating the Q and doing several exercises along the way.

    Some GRAMS to close out. Numbers, names, Opus took us out.

  • Different Location; Same Service

    On Friday, our fearless Breaking Bread Leader Oyster called an audible (or really Daily Planet needed an audible) because our typical location already had someone bringing dinner. But, it turns out they have another location nearby (Hull Street in Manchester) that houses Vets and can use our services.

    OMAHA, OMAHA, OMAHA…

    YHC and Splinter (tonight) confirmed the audible and off we go.

    YHC and is 2.0 were on duty for Saturday night. Snare – still in need of hours to complete HS – and a friend of hers in a similar boat, set the menu. They cooked up some tasty Mac N Cheese and Brownies and chopped up a bountiful salad. YHC’s job was simple – grill 12 breasts of chicken and help deliver. That we did.

    The different location is a house on the corner of Hull and 29th in Manchester. A nice spot with a little courtyard and parking in the back. We delivered the piping hot Mac N Cheese and the chicken breasts fresh off the grill. We served plates, and BOY did we hear from the patrons who did NOT want salad. But, they were super grateful for the rest, including the fully untouched 9×13 of Mac N Cheese that will provide leftovers for today and, of course, the brownies. Hilarious!

    Service complete. If you haven’t signed up for Breaking Bread – DO IT! Lots of folks out there just need a nice hot meal.

    No More Gumbo For You!

  • A Triangle has 3 sides

    YHC doesn’t know of another time the Frozen Triangle has ever been rescheduled. It is ironic that something that has the name “Frozen” was rescheduled because of actual frozen conditions.

    First off, what is The Frozen Triangle? Well it consists of 3 things: 20 minute Bootcamp at Dogpile, 3.4 Mile Run to Punisher, 20 minute Boot at Punisher, 2.9 Mile Run to 45MOM, 20 minutes Bootcamp at 45MOM, then 2.4 mile run to Dogpile to finish. Roughly 9 miles and 60 minutes of Bootcamp.

    Before YHC starts, happy 10 years to Bodo’s! You are always ready to jump into anything that comes your way. To quote the reverend from The Patriot “A shepherd must tend to his flock. And at times fight off the wolves…” Whether it’s a duel on the Pickelball court, or taking an Ultimate Frisbee game too seriously we are glad to have you as part of our group.

    YHC only completed one leg of the Triangle (45MOM Bootcamp and run to Dogpile) so YHC is missing the full details of what transpired before then.

    Dogpile – Bodo’s Anniversary Q. Not sure exactly what happened, but it was likely epic and entertaining. Then mosey to Punisher.

    Punisher – Gumbo Q. Also not sure exactly what happened, but rumor has that it was a tour of the campus while finding new and fun options. Then mosey to 45MOM.

    45MOM – Gypsy Q. Gypsy raided the Community Garden for Pavers/Edging Stones. Various exercises without any running: Block/Kettlebell Pass, Jack Webbs, then Wack Jebbs. Then mosey to Dogpile to finish.

    There was also a rucking contingent with House Party, Choo Choo, and Commando.

    NMS – T-claps to the guys that did the full Triangle, that is a tough CSAUP and there were a few first timers.

    Announcements – L Woods is involved in a Food Drive, please see Slack. Gypsy encouraged men to join a F3 Shield Lock, as well as to reach out to guys you haven’t heard from in a while.

    YHC is proud of the Pax that participated in The Frozen Triangle, especially those who were able to complete the whole thing. Special thanks to the guys involved in planning and to Corned Beef for running the Chuckwagon with snacks and water.

  • The Temu Triangle

    The Tarrington Posse, Cha Cha, and YHC held down the fort at Rockwood Park this morning. Here is a brief summary for your viewing pleasure:

    To the small basketball court for warm-up: Side Straddle Hops, Imperial Walkers, Helicopters, Hand Release Merkins, Pickle Pounders, Freddy Mercuries, Heels to Heaven, Alabama Prom Dates. Lunge Walk, Knee Pulls, Mario Jumps, Karoake, Broad Jumps, might have missed a few.

    The workout – The Triangle

    Corner One – Ab focus
    Triple check with runner, WWII Sit-ups, and Flutter Kicks
    100 LBC’s and 100 West Virginia Prom Dates.

    Mosey to the back parking lot for Corner Two: Legs
    Dora – 100 squats, 200 Squat pulses, 300 toe taps. Runners goes to the bottom of the hill and back.

    50 Monkey Humpers, 50 Gorilla Humpers, 50 Monkey Humpers.
    Lt. Dan’s to the end of the parking lot.

    Mosey to the basketball for Corner Three: Upper Body

    4 Corners Prostitute with 5 burpees, 20 Merkins, 30 Shoulder Taps, 40 Moroccan Night Clubs.

    Variable arm movements as we make our way BTTF. Finished up with some Mary – abs edition.

    Numbers, Names, Announcements, Prayer Requests, and YHC took us out

    Final thoughts: Excellent job by the PAX this morning! It felt appropriate to honor the frozen triangle crew. Sorry to have missed it. Cha Cha was doing sprints after the workout – dude is a beast. Steamer suggested we sub out “prostitute” for “Onlyfans.” Not a bad idea.

  • Still Open for the Not So Frozen

    10 not-so-frozen, relatively square PAX members assembled at the Gridiron for a very respectful beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the tennis courts, 10 reps at each court and mosey back for the next exercise:
      • 40 HRM
      • 40 WWII sit-ups
      • 40 jump squats
      • 40 2x crab cakes
      • 40 side crunches, each side
    • Mosey to the back of the school for a 3x check
      • Run
      • Dips
      • Step-ups
    • Find a pole on the bus loop for a pole smoker escalator (10, 15, 20, 25, 30 reps, totaling 100)
    • Mosey to the front parking lot for 4 corners
      • 10 Chuck Norris
      • 20 CDD
      • 30 monkey humpers
      • 40 penquins
      • Then retrace our steps for 2 sets total
    • Mosey back to the flag for some Mary
      • FK
      • H2H
      • FM
      • 1 minutes of LBC
    • COT with YHC taking us out

    Tried to go to some places we have not been lately.  Tater almost busted a nut with the running and ab portion of the workout.  We were bro-code style, and no man left behind, including YHC.  Good to see Pigskin feeling better.

    Prayers up for those sick, in the job market or starting new jobs.  God is good all of the time!

    Attila