Category: Richmond, VA

  • Lenten Themed Beatdown

    18 PAX came in for a warm slightly wet weather beatdown. Since Lent has 40 days I attempted to make 40 applicable to each exercise. The workout started (with Fudd only being one minute late and me butchering part of the COP trying to make fun of Fudd – sorry Fudd. My daughter used to tell me I am funny once a month – she may actually be accurate.) Anyway, the workout went as follows:

    COP: SOS – DQs, helicopters, merkins, MCs, arm circles and Freddies. Mosey to bus loop.

    Cumulative exercises: 5 burpees, 10 sit and press, 20 squats, 30 curls and 40 bench presses.

    4 corners cumulative(My tendency is to come up with unique corners that end up not being corners. I guess we did three corners with a repeat of one corner). 10 tricep pull downs, 20 high pulls, 30 halos (15 each direction – Seymour is a world class haloer) and 40 lawnmower pulls – 20 each arm.

    Lindseys: swings and calf raises. I am told ladies like a man with muscular calves. The last set of swings was challenging.

    Finished at home base with stretching.

    Good to see a couple of not as regulars and have an age range of 9 to 73. Slightly frozen triangle is this Saturday. We think that Bodos is doing his 10 year anniversary Q at Dogpile this Saturday. He may sprinkle some Lenten wisdom. Prayers for Upchuck’s friends, one of whom is not likely making it past this week, Fudd’s sister Mary and Handshake’s niece Charlotte. I was told that I led a very calm beatdown this morning. Big shout out goes to Handshake for escalating the resolution of a burst water pipe issue at my house a couple weeks ago. Great job!

    Thanks for letting me lead!

    Fireman Ed

  • Ode To Bodos

    A six-pack of gents arrived to work on their respective six packs.  YHC chose a modified version of Bodos’ “Old-Hundred” involving slightly shorter running intervals.  We ended with a solid triple-check.

    Good chatter was had throughout, with our newest pax member sometimes forgetting there was a workout to be had in between conversation…Welcome Beta…his name is spot-on.

    Saab abides

  • Norway Wins Gold

    In honor of the Winter Olympics, 6 HIMs gathered at TImberwolf this morning to honor the our Nordic brethren.

    After a brief mosey, we got loose with some SSH, deadman hangs, Alabama Prom Dates, and LBCs followed by some general calisthenics to get the blood pumping.

    The Norwegian 4×4: Designed to increase VO2 Max over time, you run for 4 minutes at 80-90% of your max heart rate followed by 3 minutes of rest. Repeat 4 times.

    Cool down: Following our nordic trek around the track, we ran a final lap for good measure and some general stretching.

    COT: numbers, names, announcements, took it out in prayer

    Announcements: Frozen Triangle this Weekend.

    Always a pleasure to lead you gents!

  • MAGA Clickbait, The Passion of Rossi, and more wood than you can handle….

    Twas a warm rainy dusk that YHC found himself alone at The Crossing questioning whether the solo glory would be his to earn, or if perhaps the emotional headlock of true brotherhood would win the day. Then, the unmistakable mean mean stride of Chaplain crossing the glistening hardtop caught YHC’s eyes and heart. Piercing the rainy gloom he cried “YYYAAAAHHHHHRRRRGGGG” – a true warrior’s battle cry defying the very gods of rain and thunder, and YHC knew, he was not alone to honor the Credo this night! Rain or shine, this PAX of two was bound for greatness. 

    The THANG: 

    QUAD-WARM -RAMA: 

    • 1800 hit, and the daring duo made a handsome mosey lap to then circle up for a simple warmerama with stretching and reps
    • Headlights… FIGO inbound with M and 2.0’s, so the 2-PAX moseyed to the front of the church, and hallooed our #3 
    • BTTF and circle up for more stretching and reps
    • Headlights…. HOUSE PARTY enters the scene, and it’s like a halo of light around the mountain of a man from the rain-shine
    • Another mosey in honor of #4, followed by a few IC reps and stretches
    • Welcome & Disclaimer
    • Will we spend the entire evening welcoming LIFO PAX or actually launch into COP’s?!? 

    COP #1:

    • MAKE AMERICA HEALTHY AGAIN (MAHA) – The PETE & BOBBY CHALLENGE
    • Pete Hegseth and RFK Jr have issued a fitness challenge to America – complete x50 pullups and x100 pushups within 10 minutes, doing so with excellent form
    • CHAPLAIN and YHC accepted the challenge while HOUSE and FIGO alternated Burpees with Runs
    • Challenge CONQUERED by the 7 MIN mark, and that with the distraction of our 5th PAX member, and FNG, arriving. (He joined House & Figo for their burpee-palooza.)
    • FYI – Apparently completing the MAHA P&B challenge within 5-6min is the high bar goal to aim for. 

    COP #2: 

    • MARY – PAX enjoyed about 6min lying in the rain water doing Flutters, APD’s, Heels to Heaven, and more

    COP #3:

    • HOMING THE POLES
    • The PAX were directed to the back field where they found REACHER’s x7 telephone pole segments lined up and ready to go for a walk
    • YHC + Figo/FNG carried the single long 12’ pole while Chap and House wrestled a massively girthed 6’ segment on their shoulders
    • Circumnavigate the back field, complete shoulder press reps, and the place the logs onto a log platform YHC had prepped
    • Run back around the field and shoulder the next poles – TClaps to House taking his own pole single-handed while to other 2-PAX each shared a log to carry around the field to the pile, then run back
    • Final round – x3 on a heavy one, x2 on the other, walk around the field, pole curls IC, then stack em up with the others

    COP #4:

    • VARIABLE MOVEMENTS
    • PAX exit the field and traverse the Annex lot alternating Bear Crawl with Lunges
    • Line up on the sloped lot for sprints
    • 50% down
    • 100% to the top
    • 50% down
    • 100% BERNIE to the top
    • 75% down
    • 75% karaoke to the top
    • maybe other iterations…

    Mosey BTTF:

    • PLANKORAMA REVIEW – the F3 Mission, x5 Core Principles, and Credo

    COT:

    • Counterama # 5
    • Namerama (welcome ROSSI)
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  YHC wasn’t expecting a steady rain this evening, and honestly wasn’t sure if anyone would show. Nobody had signed up for the Q by the afternoon but as YHC is closing in on 500 officially documented Q’s, no reason to slow the roll. Needless to say it was entertaining to complete multiple warmeramas for each late-arriving PAX, and then the kicker of an FNG was awesome! That makes TWO FNG’s in one day after “STAG” joined the Ruckhenge PAX this morning. YHC takes no credit expect to have influenced the headlockers to EH as they should. “ROSSI” is the name of a famous motorcycle expert revered by our FNG “Johan” (from Venezuela) who is a coworker and friend of FIGO and has been playing indoor futsol on Monday nights with us at WEAG. He was over the moon to be welcomed into F3 and can’t wait to be back! Super grateful to be a part of all this. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/21 Part 2 of Frozen Triangle
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • The Power of 2

    It’s hard to compete with Dumar offering Eagle Rare 12, so I knew the Shed would be light today. It’s not the size of the PAX that matters, it’s the motion of the burpee that counts!

    Mosey down to the end of the street for a warmup, back to the main area and grab a cinder. Light pole lunges! Do 8 reps of called exercise, then lunge to next light pole. do 8 reps of 2 exercises, keep going to 5x. Rest, turn around, head BTTF.

    Quick 4 corners. How many Alabama prom dates is too many Alabama prim dates? Not sure, but 80 is a lot…

    Finish off with wind sprints for 5 minutes.

    Snookie – great workout today, good to have company in the gloom

  • These streets aren’t going to Ruck themselves

    Feeling the high of Mondays birthday Q, 4 HIMs hit the mean streets of RounTrey with some pep in our step.

    Gather at the stop sign, cross checked the “thumbs up” from the night before with the faces in the gloom…we were a little light but off we go!

    Usual loop with great chatter amongst the HIMs. Good to get out there and put some work in!

  • Working off the Rust

    2 Midlo residents left the bootcampers to do their own thing with Dumar and went out in an unplanned tour of the thawed streets of Midlothian. Both Draper and I were working off the rust of minor tweaks and the avoidance of icy streets. Easy pace, solid conversation, 4.5+ miles later and we’re back on track.

    Frozen Triangle: This Saturday 6am at Dogpile – come for Bodo’s 10-year F3 Manniversary to kick it off and stay for the extra miles and the fellowship. Gumbo and Gypsy on the Q for the other Boot Camps.

  • Missing Regulars

    Lots of missing regulars at FW.  Does YHC have a Pigskin reputation or something?

    Here’s what transpired:

    Mosey to Church patio

    COP

    • Don Quixotes
    • Michael Phelps
    • Helicopters
    • Hillbillies
    • Cherry Pickers
    • Plankorama
    • Merkins
    • LBCs
    • SSHs

    Mosey across the road to S Ridge

    Booyah Fest

    • P1 – Run to intersection where we were once told to shut the f*ck up and back to P2
    • P2 – Bearcrawl toward P1
    • At meeting point, Booyah Merkins x 10
    • Repeato until P1 and P2 are at the intersection
    • Round 2 head back to S. Ridge and River with Lunges and Booyah WWIIs x 10
    • Round 3 back to intersection with Broad Jump Burpees and Booyah Merkins x 10

    Mosey to Cameron and Culpepper

    DORA 1-2-3

    • P1 – Bernie up the hill and run back
    • P2 – 100 x Jump Squats, 200 x SSHs, 300 x Monkey Humpers

    Long Mosey down Cameron-Grattan-Culpepper-Ross-S Ridge-Country Squire-River-VSF

    • Mailbox on Right – Merkins x 5
    • Mailbox on Left – LBCs x 10
    • Fire Hydrant – Burpees x 2

    Mary

    • American Hammers
    • Heels to Heaven
    • 30 seconds of Stretching

    Numberama, Nameorama, COT

    MOLESKIN

    Great to have CB return to First Watch after a long hiatus.  I’m sure the regulars are sad to have missed him.  The upper body was hit hard, then the lower body was hit harder.  Then a nice long cool down mosey.  The weather was almost too mild.  YHC felt naked from the shoulders to the head band with no foreskin.  Perhaps a cooling version should be the next addition to the line.

    ANNOUNCEMENTS

    Frozen-ish Triangle – Saturday 0600 @ DogPile

    Prayers for Hash in Air Force bootcamp

  • Bermuda Beatdown

    3 HIMs were in the gloom for a classic beatdown that went like this…

    We started with a classic Warm-o-rama that consisted of 20 SSH, 20 Ukrainian soldiers, 20 arm circles and 20 imperial walkers. Then proceeded for a mile long run around the AO ending at the wall. 2 sets of 1 minute walk sits and 20x ho downs. Mosey to the field for 11s – merkins, step up over railing to body squats. Then to the pavilion for abs. 50 reps the mosey to the curb and Bernie back. Ww2 a, penguins, flutter kicks. Ended at the pad for man killers and elevated merkins. Names, numbers, announcements and prayers.

  • 46 never looked so good at the movies!

    We showed up for the movies Tropic Thunder Triple Check and Training Day “Earn That Badge Rookie” Adora.

    Warmup: Side Straddle Hops, Arm Circles, Cherry Pickers, Imperial Walkers

    Tropic Thunder Triple Check: 1 (Pecker)= Coupon run; 2 (Les Grossman) Side Strut Squat; 3 (Tugg Speedman) Mountain Climbers

    Training Day Adora: 1 (Alonso)= “King Kong Burpees” – Burpee with a Firecracker finisher; 2 (Hoyt) = Run coupon to Stop Sign

    COT: Some announcements were said about Frozen Triangle; prayers for a child recovering from surgery

    FNG was named Bookkeeper