Category: Richmond, VA

  • Glad I Shaved For This

    Four Horsemen entered the squared circle at First Watch.  Here’s what happened.

    Mosey down River Rd to the UR Intramural Field, pit stop to tell Saab hello.

    • SSHs
    • Russian Soldiers
    • Hairy Rockettes
    • Jazzercises
    • Reverse Crunches
    • Hand Release Merkins

    Dora (P1 Exercise/ P2 Bear Crawl up hill to fence and run back)

    • 100 2ct Mountain Climbers
    • 200 Suzanne Somers
    • 300 SSHs

    Mosey over to long-jump area

    Quadruple Check

    • Dips
    • Step Ups
    • LBCs
    • Run to giant Pack’n’Play and back

    Mosey around to the hill behind the fields on Crenshaw

    11s – Merkins/ Jump Squats (Bernie up between sets)

    Mosey up Crenshaw to College to Club Vista to Westham and back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    Good to have some company this morning, though thoughts of a “solo Q” crossed YHC’s mind when First Watch Captain Kubota let YHC know he wouldn’t be able to make it this week. 

    Things YHC learned this morning:

    • Honeydo chooses his car in the morning based on which one of the four actually starts. 
    • Handshake can hyper-extend his knees 3 or 4 times and keep on plugging away. 
    • Splinter must have known we’d find the tall grass and possibly some ticks this morning, so he made sure to shave his….

    ANNOUNCEMENTS

    None of record

  • 11s-50s

    9 Beasts showed up to SOT on hot and humid morning to sweat!

    COP

    SSHs

    DQs

    Helicopters

    Imperial Walkers

    Copperhead Squats

    LBCs

    Flutter Kicks

    Jazzercise

    Mosey to Field

    11s – WWIIS and Box Jumps

    Mosey to bottom of track

    50s – 50 reps of excel isle called then run half a lap and plank for the six.

    Exercises – LBCs, Copperhead Squats, Dry Docks, Monkey Humpers, Pole Smokers and Arm Circles

    Love hill up to Lot

    3 Burpees and Circle the bus loop to the flag.

    Numberama, Namerama, YHC took us out!

    Prayers for Honeymoons Dad and Nancy’s Mom!

    Puppy Pile Sunday atIs No Toll, See DTH Preblast.

    Duke

  • Team MANNDate

    Two fighters decided to shake off the fart sack and try out some fun this morning that went something like this…

    COP all IC – 20 SSHs, arm circles, 10 don quixotes, 20 LBCs, 10 hand-release merkins, 10 goblet squats.

    Swing & Goblet Squat Ladder

    10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat

    Sit-Up and Go

    One person does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    The Beast Mother

    Start with two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

    Series of Ab Fun

    15 LBCs IC, 10 WWII situps OYO, 15 flutterkicks IC, 10 WWII situps OYO, 15 american hammers, 10 WWII situps OYO, 15 freddie mercuries, 10 WWII situps OYO.

    Numberama, Namerama, YHC took us out.

    NMS:

    YHC showed up at 5:25 am to an empty parking lot. It was still empty at 5:31 am but then Yardsale rolled in. Nobody had the Q but YHC had some memories of some old MANNDate Q’s in mind so he took it and ran with it.

    Good mumblechatter was expected with Yardsale but the exercises kept the talk to a minimum. There were ample opportunities to catch up in life, however. The 2nd and 3rd F make it into the conversations if the PAX is open to it!

  • 4th Annual HR Derby – There are no Big Al’s in our midst…

    but we do have Boberry Doublemint Snuff – the latest IPA flavor according to today’s PAX.

    I’ll save those of you in a hurry a lot of time — today’s HR Derby turned out like the last 4 – few HRs and LOTS of Burpees. Stop here if you don’t want to read the carnage.

    18 men stepped to the plate for 3 swings that resulted in exactly ZERO HRs and exactly 90 Burpees in approximately 25 minutes.

    It was so bad that we went Snake Draft and ran through the order in reverse with 2 swings each just so we could finally see a ball fly over the fence (other than the one I threw over the fence). LongPole was the first guy to break the seal and launch one out. Followed by Flatline and UpChuck.

    Not everyone was able to stick around for their second at bat, but roughly 90 swings produced THREE HRs. That’s it, I’m ordering a round of steroids for the entire PAX and I’m putting the balls in a humidor until next year. Next year, the HRs will be flying – you watch.

    Oh yeah, we started with some warmups – DQs, Helicopters, Jazzercisers, SSHs, Imperial Walkers, LBCs, Flutter Kicks and some high knees, butt-kickers, Karaoke’s and base-stealing sprints. PAX looked great during those. The carnage started when the pitches started.

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile at NoToll 0700 next Sunday (7/12)

    Great to be back out there. See ya next year!

    No More Gumbo For You.

  • B Team Heroes

    Defying the gravitational pull of the annual Tball Derby, eight freedom-loving gloom warriors posted to Heartbreak Ridge for a DTH sweatfest. According to legend it went a little something like this:

    The THANG:

    COP #1 – Mosey up to Soccer Field:

    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ x10 IC
    • Imperial Squat Walkers x10 IC
    • No Cheat Merkins x10 IC
    • WWII x20 IC
    • DTH’s x10 IC

    COP #2 – Prostitute 4-Corners:

    • x10 Merkins
    • x20 WWII
    • x30 Mtn Climbers (2-ct)
    • x40 Monkey Humpers

    COP #3 – Mosey to the Wall

    • Partner up for OPP’s – P1 assumes Peoples Chair with Overhead Claps to cadence of P2 completing x20 PlankJacks …switch to complete x3 rounds each

    COP #4 – FRISBEE FIFTIES:

    • Mosey to the DTHmobile
    • Frisbee is thrown, first man to reach frisbee calls exercise, PAX completes x50 then same man is next to throw frisbee. Repeato x15min…
    • Completed exercises included:
    • Flutter Kicks (2-ct)
    • Squats
    • Groiners
    • Merkins
    • SSH’s
    • Mtn Climbers (2-ct)
    • Monkey Humpers
    • LBC’s 

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • GREAT work today gents! We can’t all make the cut for the Homerun Derby A Team, but YHC is sure as hell proud to have such fine men on the Frisbee Fifties B Team. Welcome Breezer! Been a long time head locking your tail into coming. Also welcome to Gypsy who’s a transplant from the Carolinas, BFF’s with our F3 Nation nantan Dredd, and has been around the country starting more AO’s than all of us combined. Look forward to having your injection of F3 Nation leadership and helping get your Speed for Need events going here in RVA. SYITG!

  • New Market Mailbox Burpees

    I requested to start a ”Hot potato” this morning even though Marmaduke, Honeymoon, and I had already decided we were going to do mailbox burpees. We have been talking for months about running and doing 1 burpee at each mailbox in the neighborhood (138 mailboxes) so what better time than a cool morning in July. Nancy especially liked the fact that it was trash day in the neighborhood so every mailbox had a nice smell to it.

    All completed with time to spare. Last 3 minutes did round of Mary.

    Wilson took us out.

    Shout out to Wilson for running 2 extra miles after the workout with his daughter. Strong work!

  • Roll Your Own

    The Hateful 8 descended upon UR Commons and its signature goose-poop. Since it is all about personal choice, varying routes and distances were had.

    Announcements:

    • TYA is officially sick of running

    Saab abides

  • The Perfect Beast

    Not quite 7 dudes showed up for a celebration of 7’s today.

    Start with count by 7’s with your legs up to 77, then return back down to 7

    Mosey

    COP — arm circles, DQ, hillbillies, Russian soliders, tempo merkins, ww2’s, wekins, flutterkicks, supermans, alternate oblique heel touches, pistol squats

    Perfect beast — like the beast but more perfect
    7 stops, 7 different exercises

    • mountain climbers
    • heels to heaven
    • AST’s
    • SSH
    • merkins
    • jump squats
    • and of course, BURPEES!

    To the Wall
    Line of Fire stump merkins 7 of them

    5 DK’s — run to the sidewalk and back
    5 DK’s — run to the road and back
    10 DK’s — run to the sidewalk and back
    10 DK’s — run to the road and back

    the end.

    Numbers, Names, Announcements

    NMS — 7/7 was the perfect day for the perfect beast. It was such a great morning, one could almost forget the torrential humidity and oppressiveness in the air. The PAX rocked it this morning. Helix had great form as always. Fabio was crushing it (but he is 25 so there is that.) All ended up better than they started today. Enjoy the number 7 today. It is the perfect number.

  • Lukewarm Potato

    Lukewarm Potato

    With such a plethora of AOs it seems the Q sheet isn’t nearly as full these days.  No problem, let’s pass the Q.  Here’s what transpired.

    Handshake

    Mosey to far Third Church parking lot.

    COP (IC)

    • SSHs
    • Dead Man Hang
    • Touch the Sky
    • Imperial Walkers
    • Don Quixotes
    • Inverted Scorpions
    • Merkins
    • LBCs

    4-Corners around perimeter of parking lot

    • Merkins x 10/ Squats x 15/ WWIIs x 20/ SSHs x 25
    • Reverso while dropping last exercise each corner, bear crawl short sides

    UpChuck

    Mosey to back Church lot

    Mega-Dora (See UpChuck for instruction)

    • 200 Merkins/ 400 Reverse Crunches/ 600 SSHs

    EF Hutton

    Burpee Road – Mosey down Silverspring Dr, 1 Burpee per SUV

    Cross Forest to Paris Dr

    Flutter Kick Road – 10 2-ct FKs per SUV up to Lindsay Dr

    Mosey to Grassy Circle

    Mary

    • Heals to Heaven
    • Crunchy Frogs
    • Freddy Mercurys

    Ring of Fire

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived first to secure the AO.  UpChuck came next and greeted YHC saying “Most Improved Smell.”  No idea what to make of the comment, YHC gave the armpits a quick sniff before realizing UC was referring to Hardywood’s Saturday superlatives.  Thanks?  Handshake, fresh from the California Penal League, arrived third followed by the rest of the PAX, then Probation at 6:11.  First 3 got dibs on Q, Handshake started us off with some classics, UpChuck did his Harvard thing, YHC kept it simple with the lesser known John Denver tune Take Me Home Burpee Road.

    ANNOUNCEMENTS

    Home Run Derby Huguenot Little League – Tuesday

    3rd F Bible study Tuesday night 8pm, virtually – Spit Q

    Rumors of possible upcoming CSAUP maybe

  • Dora Monday

    6 Warriors posted in NM at Satans Hill to get the week started right!

    COP

    SSHs x 15

    Helicopters x 10

    Imperial Walkers x 10

    Jazzercise x 10

    LBCs x 10

    Merkins x 10

    Mosey to bottom of lot and Grab Coupon

    Dora Round 1

    Runner – 100 Curls, 200 Bench Press, 300 Squats

    Round 2

    Runner – 300 Curls, 200 Bench Press, 100 Squats

    3 Rounds of Parter work

    Runner goes and does 10 Jerkins, Partner does exercise till runner returns

    Overhead Triceps, Shoulder Press, WWIIs

    4 Sprints AYG!

    Rosalitas x 10

    Superman for 30 seconds

    Numberama, Namerama, YHC took us out!

    Prayers for HoneyMoons father, and Prayers for Nancy Lopez’s Mother!

    Duke