Category: Richmond, VA

  • Captain America (Grid Iron)

    Apologies for the delay, but posting Grid Iron’s July 4th Q. A patriotic group of: J’ville, Chum, Blue Moon, Biproduct, Pinto, Fireman Ed, Lighthouse, and Atilla joined me this fine morning.

    After getting our hear rate up with some basic stretches in the parking lot we headed to the hill for 10 Burpies, followed by a mosey to a more comfortable turf field while on our six for a 15 minute Ab workout (25 In and Outs, 25 Bicycles forward and then backward, 25 Crunchy Frogs…bear crawl to the next station for 25 Heels to Heaven, 25 straight leg sit ups…karaokoe to the next spot for 25 V-up Rollups and 25 hip rock and raise…bear crawl to the next spot for 50 American Hammers.

    Mosey back to Henrico County’s finest outdoor exercise park (strangely painted in Univ of FL blue and orange), for a Captain America (1 Pullup and 4 WWII’s, 2 Pullups and 8 WWII’s, etc. until 10 Pullups and 40 WWII’s). Follow that with a few rounds of alternating 20 dips and 10 step ups. Bookend the morning with a mosey to the hill for 10 more Burpies. It was 10 or until J’ville puked. Needless to say, we did 10. Good job J’ville. Finished with a 5 minute stretch in the shaded section of Henrico County’s newest playground in the West End. Fortunately no children were in the area to witness 9 old sweaty guys trying to hold yoga poses.

    Happy Birthday America. Glad to have spent that morning with those men.

  • Tabata Diamond

    YHC showed up this morning with a deck of cards, Tabata App and here is what went down:

    COP

    We mosey to the blacktop basketball courts circle up for 20 SSH, 10 DQ, 15 arm circles 10 small 5 big reverso, 10 Russian Soldiers, 35 LBC’s, 10 reverse scorpions, 10 scorpions we are ready to roll.

    THANG

    We pull out the deck of cards and YHC pull up the Tabata app and we do the following 4 minute Tabatas (8 reps of 20 sec work 10 sec rest).

    High Knee, then Plank Jack, Then Standing Lunge, then Squat Thrust, then Shoulder Tap.

    We mosey to Track for Diamonds work out, 7 reps at each corner of Merkins, followed by 14 reps at each corner of Squats followed by 21 reps of 2ct flutter kicks at each corner…we had to mosey to flag for Mary.

    Mary

    We circled up for 10 reps each of merkins, v ups, 2ct American Hammers, lunges and Smurf jacks.

    Namerama, Numberama, Yardsale took us out!

    Great work out this morning gents…always a pleasure to lead.

  • CCPS Mulch budget is still flush

    4 faithful made it out to Twin Team and wondered were the piles of Mulch around the school part of the Q’s plan for the beatdown? Instead we took off and did:

    COP: SSH, Imperial Walkers, Don Qs, Merkins, Flutterkicks.

    THE THANG: Down to the big parking lot. 4 sets of 3 lightposts. Start at 1 burpee, run to next one then do 2 Burpees, all the way up to 12th light. That’s 78 Burpees!

    Over to baseball stadium: 4 rounds of: Benchkicks and Derkins. Benchkicks start at 20 then increase by 10, Derkins stay at 10 reps. Over to BWES field: Lunge across, Pickle poumders, Bernie back then 20 WWIIs. Karaoke across then Flutterkicks.

    Over to playground: 4 sets of 8 Pull-ups. Then back to field for spring across, 20 HRMs, spring back then 20 more HRMs. Mosey back to flag with a few stops for bear crawl and mary. BoBerry took us out.

    Announcements: Puppy Pile this Sunday, 7:00 am at NoToll. SlipNslide is rumored to make an appearance again.

    NMS: Strong showing from the PAX this morning. Escalating burpees right off the bat will get the blood flowing. Doozy was already warmed up after almost hitting a deer coming into the AO. He made the burpees look easy.

    Several piles of mulch sitting around BWES waiting to be spread out or played with. BoBerry, always on the lookout for a Q theme or angle, kept eyeing the piles. Both the baseball field and BWES field were in perfect condition this morning- well mowed and not too dewy. Bullseye audible’d every exercise YHC called which he said was because of an Ab injury but YHC was starting to get a complex by the end.

  • 3rd F Hot Potato

    The Q for the 3rd F opened up at about 4pm, but 5 PAX posted to show that a meaningful 3rd F hot potato can be had.

    There seemed to be a theme in the PAX names of single-word compound names. The next 3rd F is open to all PAX.

    Prayers for YHC’s mother-in-law as she undergoes surgery today.

    The next 3rd F is on Zoom on Tuesday, July 21st at 8pm. The Q is open!

    The plan is to continue meeting virtually biweekly through August 18th, then transition to in-person meetings in each nano-region. YHC’s church is a resource with discussion materials and questions, so Qing is no more difficult than a regular beatdown.

  • 4 Corner Friday

    5 Beastly men showed up to Satans Hill today to kick the weekend off correctly!

    COP – No counting done, due to the mumblechatter

    SSHs

    LBCs

    DQs,

    Helicopters

    Jazzercise

    Mosey to top of the hill!

    4 Corners –
    Round 1 – 25 Merkins, 50 Dry Docks, 75 Monkey Humpers, 100 LBCs

    Round 2 Reverse – 100 Arm Circles, 75 Squats, 50 Shoulder Taps, 25 WWIIs

    Sprint 40 yards

    Mosey to bottom lot

    Dealers Choice with coupon 25 Reps

    Curls, Overhead Press, Overhead Hold, Triceps, and Bench Press

    3 AYG Sprints

    Burpee ring of fire!

    Numberama, Namerama, YHC took us out!

    Prayers for Nancy’s Mom, Wilson’s Extended Family and Honeymoons Dad! Also, be kind to thy neighbors!

    Duke

  • Westside Story

    The Forge Diner opened early this morning and served a dozen free range Hardywood Farm eggs sunny side up. Here’s how DTH (wearing nothing but a short apron with an F3 logo) added the hot sauce:

    The THANG:

    COP #1 at the Culdesac:

    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Russian Soldiers x10 IC
    • NoCheat Merkins x10 IC
    • LBCC x20 IC (Little Baby Cross Crunches)
    • Freddie M’s x20 IC
    • Wilson’s Stretch
    • CDD’s x10 IC

    COP #2:

    • ZIGZAG ELEVENS:  11’s with descending Decline M’s on one side of the road, ascending Burpees on the other, moving zig zag down the road so DM’s at each light pole
    • Variable Mary for the SIX

    COP #3:

    • Over-Unders on the handicap rails to the top, Mary for the SIX
    • Partner up for x3 set each of:
    • Jerkins x10
    • Dips x10
    • Cliffhanger Merkins x10
    • Mo Mary for the SIX

    COP #4:

    • Partner up for Triple Check:
    • Moving partner ascends stairs with ToothFairies, runs around top back to team
    • Other guys are doing Monkey Humpers and WWII’s

    Mosey BTTF:

    • x3 Groiners at each level of Mount Chaplain back to the Flag

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • The Fresh Prince of Bon Air took us out

    NMS:

    • Solid numbers today at the Forge, and perfect for partnering up in 2’s or 3’s. Sticking to the West side of Hugenuts High for the morning, YHC pulled in a couple new ideas today including the Little Baby Cross Crunches and ZigZag 11’s, which both seemed to work well. Also revisited some favorites at the rails and reintroduced ToothFairies. Overall a very impressive effort from the men – and swimming through the humidity was no joke! Welcome back to Waterwings from CARPEX – we’ll be seeing more of him.

  • 2 slay the beast

    Two warriors arrived at Timberwolf to find themselves in a party of 2. Many had stated interest but only a few good men showed up.

    Warmarama SSH, DQ’s, Cherry pickers, dead man hang, Helicopters, arm circles, Merkins, Dollies, Flutters, LBC’s.

    Mosey to track for the Beast. You all know how that works so the exercises were Merkins, copperhead squats, WWII’s, Drydocks, Lunges, Last round was battery of 6 each flutters/dollies, Rosalita’s at each stop. 6 rounds complete mosey to light pole alley, mini style. 6 poles, 6 exercises, 20 reps on each end. Same exercises as the beast. Lunge back to flag. Time was called.

    YHC thanks Wilson for posting today and motivating me to make today count. YHC thanks Wilson in general for introducing me to F3. Prayers to Honeymoon’s dad and his recovery and YHC’s mom for positive test results and a quick treatment plan. YHC took us out. Everything you give to others throughout the day comes back to you. Give out positive energy and create the world you live in.

  • Backblast Musical Chairs

    6 Strong gathered in the gloom on a warm morning (tho there was a breeze!)

    It was another hot potato Q for 45MOM and Swirly got us started off. Warmup included SSHs / Don Quixotes / Dead Man Hang / Imperial Walkers / Merkins / FlutterKicks

    Mosey to side of school for a triple check with one man doing Abyss Merkins on the benches, one doing WWIIs and one bear crawling to the street and back.

    Swirly flipped the Q to Hitch who took us up to the corner of the track for a Dora. Each team did 100 Merkins, 200 Squats and 300 SSHs – one partner doing the exercise, one runs to the pullup bars, does 3 pullup and run back.

    Hitch flipped the Q to Probation who took us to the blacktop for four corners. Start out with 10 Burpees, then 20 Merkins, 30 LBCs and finish with 40 two count Mountain Climbers.

    Q flipped to Handshake who moseyed over to the pullup bars for a few rounds of pullups and dips. One group did 5 pullups while others did dips, then switch and go around 3 times.

    Handshake flipped Q to YHC with 10 minutes left so we moseyed back to blacktop for a couple of rounds of tracers on the tennis courts – forwards, karaoke, backwards at each net.

    Finally we moseyed back to the flag to finish with a ring of fire of Merkins. 5 each of your own choice, two rounds.

    We nearly completed a total hot potato Q but came up short before YHC could flip it to the final pax member BT. Hot potato workouts always becomes a game of who’s still standing with no chair when the music ends. YHC took the Q with less than 10 minutes left and it didn’t feel right to pass it on with only 2 minutes left.

  • No Comment

    Quiet morning for a run. The crowd came in right on time and off we went to Snake River. 4s to the fork, 5s did both tongues, 6s did both tongues twice – all returning on Patterson.

    YHC look us out.

  • Triple Fest at WDog

    YHC saw the Q sheet had no leader last night and not wanting a hot potato signed up for some humpday morning fun and here is what went down:

    COP

    Mosey to 1st Crop circle and performed: 20 SSH, 10 DQ(slow), 10 Imperial Walkers, 10 Russian Soldiers, 20 2ct American Hammers, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    Mosey to Carillion Field by War Memorial tower for 4 corners, Corner 1 (C1) – 5 burpees, C2 – 10 Squats, C3 – 15 2ct LBC’s(30 reps) and C4 – 20 Merkins. Repeat 2 more times for a triple check. We stayed together as we had a small group of 4.

    Then mosey to the Rugby Road Triangle starting at the top lunge to Rugby Road run down hill, Bernie Saunders back up hill, 20 merkins. Repeat this routine 2 more times for a triple check.

    Mosey to Coupon Stage, Grab a coupon and partner up P1 touches six trees(no coupon)(timer) and P2 performed sit up press with coupon. Switch P2 touches 6 trees and P1 sit up Press. Next rotation P2 curled coupon and P1 touched 6 trees, switch where P1 curled Coupon and P2 touched 6 trees and final rotation P1 touched six trees, P2 lunged with coupon and switched where P2 touched six trees and P1 lunged with coupon.

    Mosey back to Flag

    Namerama, Numberama, Faceplant took us out.

    Moleskin-

    Cheech & Chong | Roy Thomson Hall

    Fellowship and Fitness was ever present this morning with the small group of four as we talked about how we keep each other motivated, how our family lives have improved and we are better dad’s and husbands. When we were around the flag Swirly brought up a story of a former F3 brother from Lexington, South Carolina named Cheech. He was tragically killed while running one morning by a car that ran a red light. It was special for Swirly to share and remember him so YHC wanted to share with the RVA group and others who may read this BB as 4 brothers thought of Cheech this morning. Have a great day gents and I will see you in the Gloom….CB