Category: Richmond, VA

  • Tour of Atlee

    2 Runners, 6 miles, and great mumble chatter.

    Spit On Thatt!

  • Clean up Aisle 5

    YHC arrived at the base of Satan’s hill with several minutes to spare. In the distance he heard an engine screaming, it was no other than Aisle 5 returning to the gloom for a run heavy boot camp. The rest of the PAX rolled in right at the opening bell. According to YHC’s memory this is how it went down.

    COP SSHx25, Jazzercisex10, DQ’sx10, Helicopterx10, IW’sx10, deadman hang.

    The thang was the Tour De Nu Market (aka curl-de-sac tour)

    Run up Otterdale hill to opposite entrance to start the fun. Run to each sac 20 of called exercise in sac and 20 at start. Mosey to next intersection. Exercises called were: Merkins, SSH’s (Double sac), LBC’s (double), Drydocks (Double), Squats, 20 Dollies/20 flutters (wildcard). Plank jacks and WWII’s. Back to flag, plank for time. 3.2 miles covered. The tour is a beat down.

    Prayers to keep those family and friends traveling safe. Prayers for Honeymoon’s dad and YHC Mom’s. YHC took us out with a message of not looking at what you do not have right now. Look at what you do have. Use this time to explore different things and become closer with your family and close friends. Thanks for letting me lead.

  • Sumpfbestie

    5 bilingual redwoods arrived on the sprawling campus of Betty Weaver Elementary School to tackle a long awaited Twin Team VQ for YHC. 5.30 and 4 were about to head off when headlights appeared in the distance. Pigskin, making the trek from Charlotte, came in hot to join the party. Tales have been spread over time but this is how it will be remembered.

    Mosey down the James River High parking lot for COT. SSH, DQ’s and Helicopters were on the menu. Warm? lets get to the main course.

    Mosey over to the Swamp to utilize the Field for a Beast with the following exercises: plankjacks, doubletap merkins, WWII’s, squats, calf raises, burpees. Everyone looked good, continue on to the parking lot.

    5 corners in the parking lot starting at 10 and continuing to 50 count. Exercises included merkins, 2 count American hammers, jump squats, mountain climbers, then up the hill to finish with lbc’s.

    Mosey to the back of the school for Bear Crawl Ladder. PAX up against the building alternating between peoples chair and balls to the wall. 1 person bear crawls to the opposite curb and rejoins PAX at the end. 2nd person begins bear crawl. Round 2 switched to lunges.

    BTTF

    No announcements or prayers today, YHC took us out.

    During COT, Pigskin and Mr. Holland were alternating counts between German and Spanish. YHC can hardly speak English with Math also being a challenge, making it difficult to determine when to stop. This gave us the German title (tclaps to Google Translate).

    Welcome Pigskin, up from Charlotte visiting his family and possibly relocating to Richmond in the future. Turns out Mr. Holland and Pigskin are long lost distant family friends and possibly cousins from Mathews county. Small world.

    Enjoyed working with you gentleman this morning. YHC has been looking to Q Twin Team for a while since Doozy brought me out a few months ago. Happy to avoid the Twin Team hill but only assume it will be revisited in upcoming AO’s. Stay safe this weekend and seize the day.

  • Solo

    Q showed up to an empty lot and it stayed empty..no friends came…

    ran 1 mile on the track, did some pushups and situps, then ran a mile backwards with some pushups and situps.

    Then some abs then left at 615.

  • SugarSock’s Homecoming Birthday Sweat Party

    Balloons and streamers welcomed a dozen party animals back to the Forge for a celebratory Birthday sweatfest for our long lost brother SugarSock. Here’s how it “played” out…

    The THANG:

    COP #1:

    • Mosey to the front of the school
    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ x10 IC
    • Leg-up Merkins x10 each side
    • Squats x10 IC
    • Flutter Kicks x20 IC
    • Dolly’s x10 IC
    • CoreTwists x10 IC

    COP’s #2 – #7:

    • Mosey to the Soccer Field and whip out the F3 Deck
    • Complete x5 cards, then run up to the Amphitheater to Box Jump steps, then run back
    • X6 Sets completed (x35 cards total)

    Mosey BTTF:

    • SSH in cadence for the last minute

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • WELCOME BACK SUGARSOCK!!! (And Happy Birthday of course.) Awesome crew of men this morning to crush most of the F3Deck. Third day of Q’ing in a row, YHC is feeling absolutely wrecked (in a good way) today. During our COT, YHC emphasized the importance of not going alone against our vices – we are designed to be a part of something great – and while we each have ongoing needs that our brothers can help carry, we also each have a specific skill set to help our brothers out. REACH OUT to a brother today, and let them know what you’re struggling with – give them permission to help you! As the F3Deck states “The joker is the Temptation of the Flesh that hinders acceleration”. DON’T REMAIN ENSNARED – get accountability, and kick temptation to the curb! SYITG

    Live creatively, friends. If someone falls into sin, forgivingly restore him, saving your critical comments for yourself. You might be needing forgiveness before the day’s out. Stoop down and reach out to those who are oppressed. Share their burdens, and so complete Christ’s law. If you think you are too good for that, you are badly deceived.

    Galatians 6:1-3 “The Message”

  • What exactly is a three finger bourbon pour?

    YHC must thank Marmaduke, Honeymoon & Boberry for their timeliness and starting on time. YHC was merely a passenger on the journey to the AO. Nancy slept in and Herme started driving slower (thanks to chesterfield county holding him accountable). We arrive thinking we were solo, but nope three runners were on the move.

    Duke passed the Q back and off we went. No COP today. Went straight into parking lot tracers. Then on to lightpole alley. Dealers choice with no repeats. YHC warned to select wisely. There were audibles and wild cards planned (suicides and laps around tennis courts). I cannot remember all the exercises, but we got in just under three miles.

    Nancy almost tossed merlot, but soon found out he enjoyed two “three finger” pours of his favorite bourbon last night. On a Wednesday? I anticipate he is practicing his bartending skills. Herme took us out.

  • Table Tumble

    7 warriors woke in the dark and gathered in the gloom at MM. Here’s how it went down:

    Field Trip day! Begin with .7 mile mosey west on Grove. First stop: a parking lot on the left near Lexington.

    COP: Deadman Hang IC // Stretch to the Sky // Helicopters // DQs // Imperial Walkers // Copperhead Squats // Alabama Prom Dates // Crabcakes // LBCs // Merkins // SSH 21s

    Wall to Wall: Partner up. P1 does Balls to the Wall on east wall, P2 runs to the other side of the parking lot and does 10 Donkey Kicks on west wall. P2 runs back and switch. 3 rounds.

    Mosey west on Grove. 2nd stop: St Giles Church parking lot.

    Table Madness: Grab a table and a partner for some partner table exercises.

    Exercise 1: Wingnuts. Sitting on picnic table, feet under bench, lean back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows point parallel with shoulders, rotate waist so that each elbow touches the table top. 4-Count IC, x20.

    Exercise 2: Coyote Uglys. Starting in a wheel barrow position with partner, P1 starts on the ground and steps up to picnic table ‘seat’ with his hands, completes 1 Merkin, steps up to top of the table top , 1 Merkin, steps back down to the ‘seat’, 1 Merkin, steps back down to the ground, 1 Merkin. That’s one rep. Each Partner does 5.

    Exercise 3: Hail Marys. P1 elbow planks on ground, P2 places his legs on P1’s back and performs 20 dips with his hands on table bench. Each partner does 3 sets of 20.

    Mosey to the back lot of the church for the final stop: basket ball goal.

    Knockout! The Pax played a rousing game of knockout. While waiting in line, pax performs SSHs. When knocked out, waiting pax performs WW2s, then American Hammers, then LBCs. YHC and Swirly battled it out for the win, YHC inched by.

    Mosey a mile back to the school.

    Numberama, Namerama, YHC took us out.

    NMS: The picnic table excercises were an experiment, and the report card is out on whether they were successful. Unfortunately we discovered that this particular set of picnic tables is pretty cheap, and we nearly broke several of them. Had to modify some exercises as a result. Knock out was a lot of fun and the Pax remarked how difficult it was to shoot well after all the merkins. Never have you seen a group of men shoot a basketball so badly.

  • Three Complex and a Merkin

    COP

    • SSH
    • Arm circles
    • Don Quixotes

    The Work

    3minute merkin

    10 minute AMRAP

    Gorilla Complex

    • 8x Bicep Curls
    • 8x High Pulls
    • 8x Military Press
    • 4x Tricep Extensions
    • 8x Push-ups
    • 80% sprint to curb and back

    2 minute merkin

    10 minute AMRAP

    Bear Complex

    • 1 burpee
    • 1 two hand clean
    • 1 front squat
    • 1 over head press
    • 1 back squat
    • Add 1 rep each round

    1 minute merkin

    5 minute AMRAP

    • Demon crusher
    • Sit and press
    • Chest press

    Numberama

    Namearama

    Opus took us out

    NMS

    YHC has not seen his F3 brothers since the Quarantine began. So when the chance came to post and lead came up he could not let it pass. Three months and an internet connection lead to the timed single merkin.

    Strong work was put in by all

    It was an honor to lead

  • This Little Light of Mine

    A studly seven gloomschool pupils posted to WDog this morning for their midterm exams – here’s how they got straight A’s…

    The THANG:

    COP #1:

    • Mosey to 1st Grass Circle
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 ea leg
    • DQ x10 
    • Opus x10
    • Hairy Rockettes x10
    • AmHam x20
    • FreddieM x20

    COP #2:

    • Mosey to Penny Stage
    • Carry Coupons back to Carillon Field
    • Tea Party Twists – Partner up and sit back to back in People’s Chair. Twist to pass coupon around x10 rotations. Repeato x3 sets, each set followed by Wheelbarrow across field width & back.
    • Block Curls x10 IC

    COP #3:

    • Carry coupons to Love Hill 
    • LINDSEY (*Carrying Coupon):
    • Bottom:  Incline M’s on Block x30 —> x10
    • Top: Flutter Kicks (2-ct) with Block held overhead x10 —> x30
    • Mosey behind the Amphitheater 
    • Lunge from bottom to top of the Bowl
    • *Hardywood Q* – plank, resting core on block, x10 arm circles IC 
    • Return coupons to the Stage

    COP #4:

    • Mosey back to Grass Circle
    • Indigenous Peoples Curb Crawl: PAX Carousel Planks around circle curb, last man completes 3 Burpees then runs to the front …continued until all PAX have completed a set of burpees

    COP #5:

    • Mosey to the DTHmobile to collect frisbee
    • Frisbee Fifteens:  Frisbee is thrown, first man to reach frisbee calls exercise, PAX completes x15 then same man is next to throw frisbee. Repeato until times up…
    • Completed exercises included: Merkins, LBC’s, SSH’s, AmHam’s, Squats, Flutters, WWII’s, Werkins, CNMerkins, AND Burpees (thx Swirly)

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • It was gloomy. It was muggy. It was exhausting. But can darkness and negativity exist in the presence of Hardywood? Hell No! It’s literally impossible not have fun when Hardwood combines wheelbarrows with singing “this little light of mine – I’m gonna let it shine”…OK OK, he was raging to some screamo-ska-metallica musical ditty, but still… YHC had a blast with you guys this morning- thanks for putting in the hard work! SYITG
  • One If By Land, Seven If By River

    One If By Land, Seven If By River

    An early seven rose to a perfect morning – dark with a sliver of moonlight. A quick launch and off we went across the river. After securing the boats on the shore of the F3 RVA Beach Club, we circled for COP.

    • SSH
    • Don Quixote
    • Copperhead Squats
    • Imperial Walkers
    • LBCs
    • Crabcakes (sand everywhere)
    • Scorpion Kicks
    • HRM
    • Burpees

    Partner up for some Dora, river-style. Partner 1 performs 100 WWII, 200 squat jumps, and 300 2-count flutter kicks. Partner 2 launches a kayak out into the river, circles a rock and returns.

    Mosey over to the dunes for triple check!

    • Partner 1 – Elbow Plank
    • Partner 2 – Donkey Kicks on the dunes
    • Partner 3 – Crawl Bear across the beach and up the dunes and return with a bear crawl.

    Mount up the boats and return to the landing where Posh took us out.

    NMS:

    The sand offers a new dimension to the pain – whether sand in the eyes via flutter kicks or traction on crawl bear/bear crawl.

    Kayaking was a blast, even though we had more people than boats. Kubota doubled up with Handshake on the outbound trip and opted for the “lighter” Hutton on the way back. Either way they looked more like an alligator at the water line.

    We will do this again soon with a HDHH. Keep an eye on the pre-blast with the details.

    Lockjaw and Kubota