Category: Richmond, VA

  • 100% Bipedal

    Two arrived on foot for the most recent Punisher. Mosey to the western edge for startup COP with SSHs, IWs, DQs, Russian Soldiers, Suzanne Somers, and APDs. Move to the school wall for two-man Triple Check – three rounds, but two exercises – alternating People’s Chair and mosey to Hermitage Road and back.

    Jog to the outdoor classroom for 11s with Dips and Bench Kicks. Mosey to the playground for 7s with Pull Ups and Derkins. Slide to the soccer field for 10 rounds of 5 Merkins and 15 LBCs.

    Mosey south along bus loop to the front yard. Complete another 10 rounds of Merkins and LBCs. Heading to the front school wall, one man Bear Crawls while the other moseys about 10 paces and runs back. Tag and switch. Another two-man Triple Check from front wall with Wall Plank and a run to Laburnum Avenue and back. COT in place with YHC taking us out. Stroll home.

  • 4th Annual Back Friday Beast Special

    4 Davillians not still currently in a turkey coma, arrived to take in another Thanksgiving tradition.

    This how it went down

    Warm Up – Cotton Eye Joe

    Cotton Eyed Joe by Rednex (3:14) Start with SSH to music when singing starts. When Banjo (as well as the fiddle) solo starts switch to Hillbillies, then music changes and woman sings, switch to merkins, Then switch back to Side Straddle Hops when man sings again. Rinse & Repeat: Man singing: SSH / Banjo solo: Hillbillies/ Woman singing: Merkins

    THANG

    The Black Friday Beast

    First Stop – Bed Bath & Beyond – Dyson Ball Animal 2 Vacuum – On sale $299.99 – Result 50 LBC’s each

    Second Stop – Best Buy – Garmin Forerunner 235 – On sale $149.99 – Result 25 Merkins each

    Third Stop – Walmart – Nintendo Switch with Mario Kart Bundle – On sale $299.99 – Result 50 single count Flutter Kicks

    Fourth Stop – Target – Ring Video Doorbell 2 – On sale $139.99 – Result 23 Jump Squats each

    Firth Stop – Tractor Supply – 12ft Journey Fishing Kayak – On sale $249.99 – Result 42 single count American Hammers each

    Sixth Stop – Amazon – Fire 7 Tablet Kids Edition – On Sale – $59.99 – Result 10 Burpee each

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

    MOLESKIN

    Small PAX but still fun morning. Great to catch up with the fellas and recapping some of the rest posts.

    Some coffee time as had afterward

    SPIT ON THAT!!

  • The Fun Zone

    9 redwoods assembled for an SOJ beatdown at SOT. The NewMarket clown car of 4 PAX arrived, Hermie shared a story that inspired the Back Blast title, and it was time to start the show.

    THANG

    Mosey to front of school

    COP: SSH, DQs, 5 Burpees OYO, Copper Head Squats, Russian Soldiers, Bob & Weave, Tempo Merkins, Hello Dollies, LBCs

    Mosey around the school

    Triple Check: 1st partner touches trees (2, then 4, then 6), 2nd partner Lt. Dan, 3rd partner Boxcutters

    Mosey around school

    Curb Crawl – up to 5, repeat 5, back down

    Mosey to front door

    Midlo Middle Door work – DK called for burpees at doors 1-5, Hermie called for Karate Kid themed chops, punches and kicks at doors 6-10, POG called for donkey kicks at doors 11-15, BoBerry called for various exercises at doors 16-20

    Mosey back towards VSF

    Stop at SE corner to Bear Crawl about 50 yards.

    Mosey back to VSF

    COP – Wilson took us out.

    Naked Moleskin

    Good workout and good fun this morning. The curb crawls were a crowd pleaser, as always. Lots of laughter and banter. The PAX mostly stayed together as 9.

    Great Coffeeteria afterwards with Döner Kebab, Orange Crush & BoBerry at the new Starbucks across from Kroger.

    Ask Hermie to explain The Fun Zone. Maybe he can post a link!

    Have a great Thanksgiving, men. So many reasons to be thankful this year!

  • You and me and the popo

    4 people showed up before the workout but only two people were there to lift some bells.

    COP — DQ, Helicopters, Chinooks, Merkins, Mountain Climbers, Merkins, plank jacks, merkins, American Hammers, merkins, monkey humpers

    Dora — one guy bear crawls to the light and back, the other one starts the following…
    100 high pulls
    200 single arm swings
    300 goblet squats

    that took a while…

    finish up with 1 minute of overhead presses
    1 minute of halos
    1 minute of lumberjacks

    Numbers Names Announcements

    NMS — YHC drove up with a few minutes to spare this morning and noticed someone walking around the side of the building. unusual. Drove to the parking lot where Mudface’s truck was idling with him inside. He rolls down the window and says that there are two officers patrolling the school and one of them asked him to kindly stay in the truck until they were done. YHC decided to join Mudface in the truck until things were restored to normal. Mudface was amused that the officer addressed him as “son”. We sat and waited for them to come back and free us from the truck, but they never did… Finally they drove away and we were able to start. First time ever that YHC has had to start a workout late! The workout was great — no one got hurt — great convo afterwards. It’s what F3 is all about gents!

  • A Thankful Group of 4

    Four thankful Pax posted at the early 5am boot camp at River Road Church this morning in the gloom.

    The Thang:

    Mosey over to grassy triangle that is now decorated with wreaths, bows, and garland for:

    COP:

    Helicopters x 15

    Russian Soldiers x 15

    Don Quixotes x 15

    Imperial Walkers x 15

    WWII’s x 15

    Box Cutters x 15

    Hand Release Merkins x 10

    Mosey over to small parking lot for:

    Lindsay:

    Merkins/Squats 30/10 25/15 20/20 15/25 10/30

    Run the parking lot in between sets

    Mosey to the other side of the church to the big parking lot, stopping for a couple speed bump Burpees for:

    11’s:

    Hand Release Merkins/Box Cutters

    Run the parking lot in between sets

    Hop over to the nice dumpster wall for:

    10 x Donkey Kicks, then bear crawl to parking curb and 10 x Merkins, then lunge back to wall and wall sit for the six.

    20 x Dwight Howards on Wall, then crawl bear to curb and 20 x Merkins, then reverse lunge back to wall and wall sit for the six.

    10 Chicken Peckers on wall, then crab walk to curb and 10 x Diamond Merkins, the backwards run to wall and wall sit for the six.

    Mosey to church welcome area and partner up for 2 x 25 PLT’s each partner.

    Circle up for a Merkin Ring of Fire. 10 x Hand Release Merkins, 10 x Werkins, 10 x Wiper(?) Merkins, 10 x Fingertip Merkins

    Mosey back to the VSF stopping along the way for speed bump Burpees

    5MOM:

    15 x Alabama Prom Dates

    15 x Flutter Kicks

    15 x something else

    1 Burpee OYO

    TOTAL MERKINS = 250

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Thanksgiving Convergence tomorrow at 6am at Mary Munford

    Forest Hill Loops at 7am on Friday

    Possible Christmas Caroling on 12/23/19. HoneyDo will have details soon.

    Prayers up for Wojo’s future Father-in Law who is in the hospital with pneumonia.

    Prayers up for EF Hutton’s Dad who is in the hospital waiting on heart surgery next week.

    NMS:

    YHC is grateful for the PAX who have come out for the early 5am workout on Wednesdays. Also, YHC is grateful and thankful for each and every PAX member. Please pray for healing for any PAX member who needs it and their family members, especially Wojo and EF Hutton. Please count your blessings one by one and know that the Good Lord is going to take care of you if you look to Him!

    Happy Thanksgiving!

    Kubota

  • Did I stutter?

    Eleven – YHC double counted – eleven men of steel brushed off the pre-Thanksgiving gloom and posted for today’s version of WDog, or as Phonics describes it, math class. Temps held at 70 and the sun shined brightly. According to the drug dealer in the white van, the PAX did the following…

    Mosey to the Near Circle…making two laps around the circle…

    (Note #1: YHC crushed the mosey today, lapping BOTH Hardywood and Phonics. YHC doesn’t want to start anything, but it’s clear they have lost a step. YHC says 46 is the new 26. Suck it, formerly fast guys.)

    (Note #2: YHC hopes Hardywood feels better. Something about flu combined with a cold combined with bronchitis and a leg amputation. Let’s just leave this at: “Hardywood wore long sleeves.” If things don’t improve, rumor has it Hardywood has ordered some of those yoga pants with the sheer calves. Yikes.)

    (Note #3: Phonics had no excuses. More to follow on this…)

    Circle of Pain:

    Arm circles, SSHs, DQs, Imperial Walkers, LBCs, Flutter Kicks, Scorpion Kicks, and HRMs.

    Mosey 30 Yards to the Grass We Never Use for Touch-a-Tree:

    Apparently, YHC developed a stutter today. Touch-a-Tree works as follows. Partner up. First partner performs a designated exercise, in this case, Little Baby Crunches. Second partner runs and touches 5 different trees, then returns to base. The partners swap roles. Second man then touches 5 different trees while partners performs LBCs. Partners can touch same tree as their partner.

    Stick with YHC here…this is the hard part. When the PAX moves to the Round of 4, each PAX only needs to touch 4 trees, but not any of the same trees that same PAX touched in the Round of 5.

    Round of 3, only 3 trees.

    Round of 2, only 2 trees.

    Round of 1…wait for it…only 1 tree. Some guys did Extra Credit and touched 5 trees on every round.

    Exercises:
    Round of 5: LBCs
    Round of 4: LBCs
    Round of 3: Box cutters
    Round of 2: Box cutters
    Round of 1: Burpees

    Pro Tip: Save the tree at which the PAX started for the Burpee Round. (YHC thanks Handshake.)

    Al Gore for the six. 5 HRMs to celebrate the PAX dominating today’s Directions and Counting.

    Mosey Not One Step ‘Cause We are Doing Touch-a-Tree Again (The PAX will do this until the PAX gets it right):

    Round of 5: APDs
    Round of 4: APDs
    Round of 3: Flutter kicks (not sure…)
    Round of 2: Flutter kicks
    Round of 1: Burpees

    Mosey Not One Step for Touch-a-Traffic-Cone:

    There’s one traffic cone out there. Find it. Touch it. Partner 2 does burpees until Partner 1 returns. This could be a while.

    Mosey to the Amphitheater for Something That Was Actually Confusing:

    Each PAX member takes a row (one man per row). Start on one side of the Amphitheater. PAX members run laterally across their row. When PAX reaches an aisle, stop and do an exercise. Continue to the next aisle and repeat. Reverse direction, repeat exercise at center aisle, then head back to starting point and repeat exercise. 3 rounds.

    Round 1: 5 HRMs at each stop.
    Round 2: 10 squats
    Round 3: 15 box cutters

    Assemble on the stage for Balls to the Wall for the six. “Hoooold it.” Thank you, Swirly.

    Ascending V-Ups:

    One on the first step, 2 on the second step, 3 on the 3rd step…up to 18. Mix in reverse crunches or WWIIs when abs give out.

    Mosey BTTF.

    (Note #4: Phonics attempted to rehabilitate his reputation by racing YHC on the run BTTF. Throw out the records when these two titans clash. On paper, Phonics has YHC hands-down. But, meaningless races aren’t run on paper. They are run in dark parks under weird yellow lights and YHC sets the rules. Indeed, as the Odds Makers would predict, Phonics smoked YHC to within feet of the finish line. Unfortunately, Phonics (aka, “The Hare”) stopped short of the finish line, enabling YHC (aka, “The Tortoise”) to zip past and win, for the second time of the day. Nothing makes YHC happier than declaring himself victorious in a meaningless contest EXCEPT doing so in a meaningless contest that the other person is not aware is happening. Mission Accomplished. Vanity reinforced. And, heck no, there will not be a re-match (YHC may be dumb, but he’s not stupid).

    Number-ram-a, Name-a-ram-a, YHC took us out. It’s a time to give thanks, and time to take a moment to say thanks. Take a minute to thank the people in your life for what they do, say, provide, share, etc. that makes you thankful for them. And, think of ways to bring people back into the fold, especially where there is a break in a relationship.

    NMS:

    YHC loves giving directions. YHC loves repeating directions so much that any opportunity to repeat directions is an exercise in patience, self-restraint, and stroke avoidance. Future YHC Q’s will require each PAX member to sign a waiver indicating that said PAX member has read the Official Rules for Touch-a-Tree and understands said rules.

    YHC now understands why Dr. TryHard loves the Merkin Challenge – it’s one set of directions for the whole 45 minutes. “Circle up. 45 minutes of merkins. BTTF.” Frickin’ genius.

    Announcements:

    Thanksgiving Day Convergence. 06:00 at 45MOM, but for one hour. TYA has the Q. Bring a coffee cup or be prepared to do an inverted keg stand for a hot cup o’ joe.

    Day after Thanksgiving Loop-o-ram-a. 07:00. Forest Hill Park. Meet where the swap meets and farmer’s markets are held. Do one loop at 7. Rest until 8. Do another loop. Rest until 9. Repeato until you give up or 21:00 hours.

    Dr. TryHard is holding a 37th birthday party for himself on Saturday at DogPile. Venison steaks and a free workout are included. Bring a party hat or party bandana.

  • Hot Potato Ridge

    4 valiant gentleman descended on Heartbreak Ridge to find again that there is no Q. There seems to be a pattern here which needs to be broken soon.

    COP by Fireman Ed: Lap around the track, 10 Don Quixotes, 10 Arm circles, 15 2 count mountain climbers and 10 merkins

    First Exercise: Take 5 benches. do 5 dips, then up to 25 dips by the 5th bench

    Baton is passed to Ronnie: Mosey to front of school – do 5 merkins, crab walk to other side do 4 merkins, bear crawl to other side, and so forth down to 1 merkin.

    Go to tables, Do 5 box jumps to seating benches, 5 burpees. I may have forgotten something here.

    Mosey to side of school and do a pole relay. while one pax is doing pole leg lifts, the other three are holding 3 inches, We did that relay for most of the side of the school. Baton passed to Fireman.

    Doras with 100 donkey kicks, 200 jump squats and 300 2 count flutter kicks. Baton passed back to Squeaker.

    Mosey to chin up area. Pax 1 did 6 chin ups, Pax 2 did dips on the somewhat high bar, Pax 3 did ass to grass squats and PAX 4 did elbow to leg plank.

    Baton passed back to Fireman who led in mountain climbers, 2 rounds of merkin mary and 5 OYO burpees.

    Announcements: TYA is leading Turkey Day convergence at Mary at 6 a.m. (thanks for letting us sleep in:) and Friday at 7 at Forest Hill Park is the CSUP (CSOP).

    Even though it was a hot potato, thanks to God for giving us the health to get out there and better ourselves.

  • Native American Run

    Well we have a short week this week so many F3 brothers showed up this morning to get their work out in! So here is what went down:

    COP

    We moseyed to the West end of the High school facing the bus loop and did the following: 25 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles 10 small(+1 as Emjoi did not shout Halt in time…it’s early and YHC understands) 5 big, Reverso 15 10 small and 5 big, 25 Freddie Mercuries and 10 4 count Merkins (20 total).

    The THANG

    We mosey to the track for a triple check check up and divided in groups of 3 or 4. Partner 1 ran a lap(timer) Partner 2 did 53 merkins and partner 3 LBC’s for the time it took partner 1 to run the lap. We did this 3 times. At the end we did one merkin to get the merkin count for this round to a round 160.

    We moseyed to the rear of the school to the big Weight room wall, it was lonely so we divided in to groups of 3 again and Partner 1 Ran to a tree (had to choose a different one for each rep)-timer, partner 2 donkey kicks and partner 3 Jump squats as recommended by Opus(PAX option here). We did this 3 times.

    The wall was still lonely after all those donkey kicks so we did BTW and shoulder taps one each side down the line and returned. We recovered and took a seat against the wall for 30 seconds. Repeated only this time took a seat for 1 minute. Repeat and took a seat again for 1 minute.

    We then ran back to the flag in a line doing the Native American run. We circled up for 20 more merkins to finish the grand total of merkins to 200 at Daville today.

    Numberama, namerama, YHC took us out today.

    Great workout today gents and it is always an honor to lead.

    Have a great Day. Cheers…CB

    Announcements – Meet @ Wawa on 301 @ 5:30 for the clown car to the Thanksgiving morning work out on Thursday.

    Spit will have his Beast workout at the Creek Friday (confirm the time Spit please)

  • SAL


    Fourty six redwoods posted on a crisp fall morning.  Weather was perfect to be alive and have a morning beatdown.

    The Thang

    Mosey to upper parking lot.  20 ssh, 6, burpees on your own, 70 LBC.   Mosey to field for the Magna Carta (try saying that with a Boston Accent).  Run across the field for 12 merkins, run back and do 15 Lt. Dan’s.  Repeat x 5.  Stay on field for four corners.  The first corner is 5 burpee, second corner 18 carolina dry docks, third corner, 19 lunges and fourth corner was 32 WWII situps, repeat x 4.  Mosey to parking lot.  Four corners agains, 1 Burpee, 16 merkins, 19 lunges and 89 LBC’s.  Mosey to upper parking lot for 56 ssh, 7 burpees and 28 lbc.  Mosey to shovel Flag.  TYA took us out

    NMM

    Thanks to all the PAX for posting at Notoll this morning.  It truly meant a ton to me.  I know a lot of you missed your normal AO’s and drove way out of the way to be there.   To be surrounded by so many good friends on this day was special to me. Thank You!

    Special thanks to Lab Rat for bringing the coffee fixings from RAISE this morning.  A great treat and incentive to enjoy a little extra second F.

    Today was tribute to my Dad, Donald Vincent Salvucci – Sal.  He was born on 5/18/1932, died on 1/16/1989.  He was alive for 56 years, 7 months and 28 days or 20,670 days.  A short time to be on this earth.  Today, I turned that same age.  As such I wanted to say thanks to my father for everything he taught me.  

    I learned a ton from my father during his lifetime. Too many things to name, but a few of the most important were: A love for sports, hockey in particular, a massively competitive spirit, a strong work ethic, respect for all people on the earth regardless of how someone would like to categorize them, and a wit and sense of humor. 

    When he passed away in 1989, it came as a shock.  I had seen him the night before, and he appeared to be in good health. It took me a while to regroup and recover. Since my Dad was a teacher and dedicated to life long learning, I vowed when he passed away, that I would learn from his death. I would take the lessons of his death and change my life accordingly. 

    Since that day in 1989, I have done many things and changed a lot about how I live my life.  A few of the major things that I know I would not have done without the lessons I learned are: going to business school, adopting two children in my late 30’s, traveling to and exploring many countries, starting a business, and making sure that I took care of my body.  These are just the major things.  In everyday life, I make little decisions that are a result of that day.  I shut the TV off while I’m watching my favorite team so I can talk to my daughter or spouse, when someone asks me to go on an adventure or try a new challenge, I accept, when I am impatient or frustrated with anyone in my life, I take a few deep breaths.  What I have learned from that one day is that even in the darkest times, if you look hard enough, you can find good, and you can learn.

    Thanks Dad

  • Back to Batteau

    Three Veterans and one Visitor (so it felt) assembled for a smoke fest this morning.

    COP: SSH, Helicopters, DQ’s, Cherry Pickers, Copper Head Squats, American Hammers, Freddie Mercury, Shoulder Taps, Merkins.

    Mosey to top of steps, partner up. Partner 1 holds plank, while partner 2 runs to bottom of steps, performs 5 dips on the bench, back up to meet partner and perform 5 Booyah Merkins before switching. 5 rounds of this, increasing the dips by 5 each round. So, 5 th round is 25 dips, with the 5 Booyah’s.

    Pick a rock and start just before the maintenance building. Lunge 5 paces, stop and do 5 overhead presses. Continue routine to the first street light (30-40 yds). At the light drop the rocks and pick someone else’s (YHC made sure to tell Swirly not to choose the largest rock for this reason). Turn around and lunge 10 paces, 5 curls, repeating till back to start line. Put rocks back and Mosey!

    Made our way to bottom of hill looking up at Forest Hill Ave. 11’s are called out. Bottom of hill is Lt. Dan’s, top of hill is CDD’s.

    Mosey back to flag for a short jog around the circle and some additional SSH’s till time is officially called.

    Numberama, Namerama, YHC took us out.

    Announcements: Special TYA Q at No Toll tomorrow AM. Annual debate over the first Thanksgiving to take place at Mary – coffee will be served. Seems there was something else, but slips me.

    YHC explained it was long overdue getting back to Batteau, so what better way than to sign up on the Q sheet. It was a pleasure leading this morning and you guys crushed it! I tried to incorporate upper band lower beatings and I believe it was achieved! YHC will be traveling over Thanksgiving and wish the best to all! Stay safe whether traveling far or staying close to home. Apologies, if things are not as complete…doing this on my cell.