Category: Richmond, VA

  • No Dice!!

    YHC saw the open Q slot so he jumped on the opening at his favorite AO “The Wolf”. Time to get going on my second Q and hopefully the cadence thing is now worked out. This and my son of all things picked an exercise dice at Dave and Busters from the ticket/junk store (only cost me $40) and I was dying to try it out. YHC was eager to get to the gloom and showed up 5 minutes early for an awaiting Pax. Kudos to Marmaduke, POG and Honeymoon for logging some early extra credit miles. 10 gloom warriors ready to engage at start. While I thought the dice would add some varie Mosey to the front of school zig zagging for COP warm-up. • SSHx20, DQ’sx10, Arm circlesx16 (16 in honor of OC), Windmillx10, Side Lunge (Vanilla Ice) x10 each side, Copper head squat X10, Russian Soldier x10, LBC’s x20, Merkin X20 Counting difficulties were somewhat ironed out, there may have been some moments of mishap.

    COP Mosey to Light pole Alley (with said die in hand) The air was thick but Doozy cut us a path, although the PAX dusted him the last pole (about 12ft). With several new pax I thought we should introduce them to light pole alley. I thought the dice would add some variety but several of the same kept popping up, some audible were called. Light poll alley Roll Dice, do exercise, run pole to pole. PAX alternates between AG and planks for the six. Repeato until time expires. Exercises included: SSHx25 x2 Squat JumpsX20 x2 LBC’s x20 Merkens x20 One minute plank There may have been more but it is foggy this late.

    YHC looked at watch and 5 minutes to go. YHC had a hunkering for some dips (since it came up on the dice several times)! Off to the front of school picnic tables we went. Dips x40, dips x 20! Back to the flag.

    Great job Marmaduke, Honeymoon and POG getting some extra credit. Way to go PeeDee and Boberry for staying with it. Doozy always setting a good pace. Hermie and Punx thanks for pushing me.

    Numberama, Namarama, Announcements: Doozy still looking for a name for his new Business. “That’s a Doozy” among others were suggested. Thanks for the honor of leading today. It is always awesome to be around those that choose to be Hero’s and go above rather than victims who blame others for their downs. Thanks NM crew for getting my ass out of bed! YHC took us out!

  • Climbing the Rep Ladder

    Seven men of steel assembled at Circus Maximus to throw around the KB this morning.  Lots of fresh faces and for the first time ever, no audible flatulence (can you guess who was sadly missed?).  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 10 HRM
      • 40 2x LBC
      • 10 Suzanne Somers –each leg
      • 40 APD
    • Lucky Bus Loop – do KB around the worlds while moving around the bus loop, stopping at the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 7 at the end
      • Lawnmower pulls – each arm (7x)
      • High pulls (6x)
      • Sit ‘n presses (5x)
      • 2x one-armed KB swings (4x)
      • 2x American hammers (3x)
      • Snatches (2x)
      • Weighted squat thrusts
    • Run the bus loop
    • Boat/canoe
    • COT with YHC taking us out

    Solid work from the PAX.  T-claps to Mouse Trap for some solid headlocks.  FNG Tulip and Tobit did exemplary work for their first foray into KBs.  Honeydo slammed the 35 pounder around, and Offshore and Lighthouse quietly went about their work.  Not much mumblechatter.  This was one of those quietly deceptive workouts that really adds up.  Its cumulative impact is something the Ms will be grateful for later.  It was a privilege to start the day with these men. Do not be strangers to the Circus!

    God is good all of the time!


    Attila

  • Is it hard to Q?

    Small crowd showed up at the Forge for some hard work on this warm October morning. Before the prescribed start time Last Call inquired about the difficulty of a Q. No, it’s not hard; have a plan, know the plan, plan extra since the PAX are always faster than you think and prepare to not sleep much the night before. That said with the Q sheet empty, (Vinny?), YHC let the other 3 know the Q would be passed to them at some point so prepare accordingly.

    Mosey to the cul-de-sac for some warm up exercises. Next up, Love Hill w/o the hill. Partner 1 runs the back drive aisle, P2 does Russian soldiers, lunges and bear crawls.

    Last Call Q –

    Lightpole Ladder starting at the bottom of the hill – Pole 1 – 5 burpees, Pole 2 – 10 WWI, Pole 3 – 15 merkins. Back to the bottom after each round.

    Sea Doo Q –

    Mosey up the ramp. 10 jerkins run across the parking lot, 15 squats, run up the hill 5 burpees at the top. Repeato x2

    Fresh Prince Q –

    4 corners – 10 merkins, 15 jump squats, 20 WWII, 30 SSH. Repeato x3

    Back to Rosie for some Mary and a Ring of Fire to close it out.

    Great work today men. Everyone got a nice sampling of the Q. Keep posting and hopefully we’ll see everyone’s name on there soon enough.

  • Brick by Brick

    At one of RPS’s brightly shining beacons, 21 masonry apprentices gathered in the gloom.

    70 & sunny (ok maybe a little warmer than 70), off we go:

    COP: Mosey to the blacktop

    • Welcome to Greenbow’s 1-year-versary & mumblechatter
    • 5-count SSH x20 IC
    • s-l-o-w merkins x10 IC
    • 4-count WW2s x20 on your own

    BRICKS: Mosey back to the parking lot & Greenbow’s truck

    • collect 2 coupons per PAX, plank on bricks in the bus circle

    Brick run on Grove (I-95 for runners/walkers)

    • At intersection with W. Lock Ln, 10 brick merkins OYO
    • al gore for the 6
    • Continue run along Grove – at intersection with Albemarle/Lexington, scare a walker half to death, then, 20 1-brick American Hammers OYO.
    • continue hammers until the 6 has arrived and completed 20.
    • Continue run along Grove – at intersection with Roslyn, 30 brick plank-jacks OYO
    • al gore for the 6
    • Mosey to church lot, plank for the 6
    • Partner up, bear crawl holding bricks while partner runs the parking lot circle, switch, repeat until full circle done
    • Ambitious PAX members volunteered for flutter kicks for extra credit
    • Partner up, lunges holding bricks while partner runs the parking lot circle, switch, repeat until full circle done
    • Brick merkins for the 6
    • Brick merkins x10 IC

    Brick Run back to the flag on Grove: 

    • first few who arrive, run back to the 6 for extra credit
    • Next few who arrive, brick curls while we wait for the 6

    Mary:

    • While waiting for the 6, started with Freddie M x40 IC
    • Bricks deposited back to Greenbow’s truck
    • Death march the additional 15 feet to the flag
    • Heels to Heaven x30 IC
    • 4-count WW2s x31 IC

    COT:

    • Counterama 
    • Namerama
    • Announcerama
      • see pre-blast for Vinny/Gumbo Inaugural Stache Challenge
      • YHC kids’ school is having a swanky Poker Night 11/9, for more info, reach out to me
    • YHC took us out in Prayer (prayers for a surgery, an interview, other brothers’ needs)

    NMS: 

    YHC did my best to pay homage to my first workout, Black Hawk Down 10/4/18 at 45MOM. Until yesterday, I falsely believed Upchuck had Q’d it – alas, it was his younger brother, Lockjaw.

    Saab’s dreams literally came true (YHC appeared to him in a vision earlier this week) when the rear door of my truck opened and friendly old-world-style (i.e. ‘no holes’) bricks greeted him. Unfortunately, the coupons increased his dry weight by 30%, leading to a brick lunge -induced tweak of existing injury in his knee. Get better soon brother.

    I remember this workout often, and have been anxiously waiting to repeat it. The mark of my first year of gloom with F3RVA seemed an appropriate commemoration. The moment I finished the first workout (thanks Don Draper for inviting me), I knew you all were my people, and this was my workout (outside, boot camp, etc).

    Mumblechatter was reduced, perhaps eliminated, as the brick-jog began down Grove to our final destination (thankfully, as someone commented to Bodos, the pastor of that institution was NOT in our PAX).

    Additionally, this is YHC’s 101st workout with F3. Will be shooting for more next year, which should be achievable – unless the M decides we need yet another Greenbow 2.0 (slowed me down March-May, but totally worth it.) More recently, having strengthened my legs in bootcamps, I’m excited to be enjoying running for the first time in my life.

    Thankful for you all beyond words. This group has been a brick by brick transformation in my life. 

    How do you accomplish something big? For me, having not worked out regularly in many years, it was one workout at a time, one day at a time, one foot in front of the other, one brick at a time. 

    If you are struggling with a brick too heavy (or even a pile of bricks), I’m here to tell you – many brothers in our PAX have probably struggled with the same at some point, and have ears open to you. Lean on your brothers, be open and honest with them. 

    Tell me how I can pray for you or ask me to get together sometime. 

    Most of all, talk to another guy about your triumphs and your challenges. We are all carrying bricks and need a little encouragement sometimes!

    Image result for old brick

  • BT back in action !

    4 Studs posted @ Roller Coaster and here is how it went down.

    Swiper : a whole bunch of short loops = shorties !

    TYA : short loops = shorties !

    BT : back in action baby – dude ran a little walked a little – great to see you back. Easy does it buddy…

    Swirly : Windsor Farms 4 miler.

    Great run guys – enjoyed the fellowship afterwords – see y’all in the gloom !

  • Coupon Day at GridIron

    This falls under the category of “better late than never.” Nine of the faithful posted last Saturday at GridIron.

    Light warmup with the usual stuff. Grab coupons. Mosey to field and do 2 laps around 1/2 perimeter. At corners do 1 coupon burpee, then 2, 3, 4 .. 8. Ark loader along length of field with coupons. Death crawl/lunge; then Death crab/lunge. Jack webb with coupons to 10. Native American run to front of shool. Exit Attila for little league, leaving 8, a perfect number for a quad check with coupon wall sits, sit and presses, lawn mower, and run bus loop. I am sure I forgot some shi**. It was all done on the fly. Feel free to add exercises by comments below.

    Moleskin: We would love to claim Opus as a GridIron regular, but he admitted that he just came because he slept late. Either way, he is a welcome addition. All others came up through the GridIron academy system. Earthworm is regaining form after long medical leave. White Deer exhibited extreme gas (nothing new there). Tater led most exercises that involved mobility. We need to pair him with Rosie so those two can (almost) kill one another. Pinto seems to be getting faster each week. Attilla is a rock solid leader across the board, but had to do a legit LIFO due to little league. Byproduct may have gotten (re)married in Amsterdam. My coupon workout helped Blue Moon with his MTT 20 miler on Sunday.

  • What’s an EMOM?

    12 admirable and able men showed up for the OC experience. One never knows quite what will happen when YHC’s name appears on the Q sheet. Today was no different. There were a few ups and downs, but in summary – there were laughs, YHC got the cadence and workout mostly correct and we got a decent workout in. We’ll call it a win.

    The PAX departed 1 minute early and they were sure to let YHC know of the early start time. Grumbling aside, a short mozey down the hill to the field for warmup. Just after the warmup began Hermie, Nancy Lopez and Mousetrap come jogging down the hill and joined the PAX. No doubt their late arrival was part of an elaborate plan to sabotage YHC’s warmup/cadence. I suspect Nancy Lopez as the lead saboteur. An investigation is underway.

    Warmup Exercises included: Side Straddle Hops, Don Q’s, Windmills, Armcircles big and small/forward and backwards. YHC threw the first curve ball counting off 16 reps for the group on the arm circles. Yes, IT WAS 16 ROSIE!

    Following warmups, a short mozey to the goal line for the EMOM (Every Minute on the Minute). This workout is 1 minute of exercise, 20 second plank recovery (repeat 8 times). In between sets (8ish exercises are in 1 set), complete the dirty burpee (or dirty OC, not sure if that one is going to stick). The PAX completed a series of 1 minute exercises; YHC doesn’t remember all that he called out at this hour of the day. There were Merkins, World War II’s, Bus Drivers (deep knee bend + drive the car), Wide Merkins/Diamond Merkins, Tricep Merkins, Alabama Prom Dates, Heisman + Jump, Jump Rope + High Knees, Hip Dips, J-Lo’s.

    After the first set, we completed the dirty burpee. Partner up and as 1 partner is executing a full burpee, the other person is in a deep knee bend and spells the name of his partner with his hips. Alternate until 40 burpees are completed. Special emphasis encouraged for those PAX members with an “i” in their name. Yeah boy, dot that i.

    Overall, the PAX completed 2 rounds of EMOM’s, 1 lap mozey (a Mousetrap suggestion) and then a mozey back to the flag for the ring of fire (10 reps of your favorite sit up). Maybe we ended at 614…maybe we ended at 615.

    Numberrama, Namearama with YHC taking us out.

    PAX members who experience Dr. TryHard’s beatdown at NoToll Tuesday were ready for something a bit on the lighter side. Hopefully the PAX enjoyed the EMOM style workout. Thank you for letting me lead!

  • C**k Watch

    4 barely awake men came out to throw some iron around today. YHC took the Q today since it was open and I have been wanting to Q a KB workout focused on proper technique. We can thank Mud Face for today’s workout title.

    • COP
    • Lap around parking lot
    • SSH 4 ct x 20
    • Imperial Walkers 4 ct x 10
    • Russian Soldiers 4 ct x 10
    • Helicopters 4 ct x 10
    • Don Quixotes 4 ct x 10
    • Arm Circles 4 ct x 10 big + 5 small + Reverse
    • Copperhead Squats 4 ct x 10
    • HRMs 4 ct x 10
    • LBCs 4 ct x 20
    • Round 1
    • Halos x 10 each side
    • Goblet Squats x 20
    • Standing crunches x 10 each arm
    • Repeat for 10 minutes. The objective was to use proper technique, not speed through the reps. Slow is smooth, smooth is fast.
    • Round 2
    • Clean & Press x 10 each arm
    • Lumberjacks x 10 each side
    • 1 Leg deadlift x 10 each side
    • YHC requested Mud Face to demonstrate a proper clean & press which led to some discussion about a c**k watch.
    • Repeat for 10 minutes.
    • Round 3
    • Lawnmowers x 10 each side
    • Situp + Press x 20
    • KB swings x 20

    Numberama, namerama, No Idea took us out.

    Great workout gents! Thank you for letting me lead today.

  • The Field and Cage @ WDOG

    15 morning warriors showed up this morning for a hump-day workout and we started off the following way:

    COP

    Mosey from flag to crop circle at Amphitheater entrance and circled up for:

    20 SSH, 10 arm circles small and 5 big, reverso then 10 DQ, 20 Freddie Merceries, 10 hand release Merkins and 15 scorpions. Mosey to field across from Tower.

    The THANG:

    Dora 1-2-3 where we partnered up and one partner ran the length of the field and back as the timer, the partner teams had to complete 100 merkins, 200 squats and 300 Side straddle hops switching between runs and continuing the count. YHC asked for a 20 count then we moseyed to the cage. Great working out with Oyster and Mr Holland. (Note that Mr. Holland and I counted together to keep the work out equal to the partners)

    Cindy (with CB modification) We partner up again and do this workout for 20 minutes (thank you Greenbow for keeping the time). Partner 1 runs to the Hydrant and back, Partner 2 completes 5 pull-ups, 10 merkins and 15 squats. Partner 2 runs to the Hydrant and back while Partner 1 completes 5 pull-ups, 10 merkins and 15 squats. This continues for 20 minutes. Firemen Ed almost completed a close inspection of the Hydrant when tripping over the shut off in front…glad he was not hurt as this should be in his wheel house! (Please note that the exercise guide has you continually doing the 5,10,15 reps(no run) and the goal would be to complete 20 reps of the workout in 20 minutes.) This would be the Cindy with no modification. Great working out with EF Hutton and Emoji on this round!

    Mary

    We mosey back to flag and Numberama, Namerama.

    YHC was happy to see the crowd this morning as it is an honor to lead a workout with these fine F3 men. We had some announcements of some upcoming fundraisers and from what I remember there were 2 coming up in October/November.

    One is a mile run(walk) for a beer and I believe this is happening next week (someone please reply with the particulars).

    The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

    YHC took us out in prayer. Have a great day gentlemen, I always get off to a great start when I have this workout in the morning. See you all in the Gloom…Rock the Day!…CB

  • If you don’t post at an AO can you still ghost write the Backblast??

    YHC unfortunately wasn’t there due the kids keeping him up most of the night but wanted to make sure the PAX got their Big Data credit. From whisper hears at DaVille the next day, this is how it supposedly went down:

    Corned Beef & Trout ran to Kings charter up to farmhouse looping around past the pond and ran in front of the schools on the return for 4 miles. Marco Polo ran same loop; however ran bus loop laps until he reached 5 miles

    No Idea and Mudface did their normal loop for around 3ish

    YHC is sure the Mumble Chatter was great and thanks Mudface for taking the Q on short notice.