Category: Richmond, VA

  • Stay Thirsty my Friends

    23 eager pupils of the Gloom Grammar School posted in time for the bell to ring and begin another study on self discipline under the tutelage of the Great Teacher (Yahweh). Some of the usual class clowns were present to lighten the mood in spite of their peer DTH attempting to keep order. Here follows the provided assignments for the day:

    The THANG:

    Mosey to Grass Circle for COP #1:

    • Welcome & F3 Disclaimer
    • SmurfJacks x10 IC
    • DQ x10 IC
    • Body Builders (8ct Burpee) x10 IC
    • Hairy Rockettes x10 IC
    • DTH’s x10 IC
    • Wilson’s Stretch
    • Leg-up Merkins x5 IC (each side)

    Mosey to Carillon Field for COP #2:

    • DirtyMacDeuce – Bear crawl the length of the field, stopping at each quarter to complete x12 reps of the following: Carolina Dry Docks, Lt Dan’s, & WWII’s
    • ABC’s for the SIX

    Mosey to Policeman Statue for COP #3:

    • Circle up for Captain Thor IC
    • x1 WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40

    Mosey to Fountain Lake for COP #4:

    • Pause mosey twice for the SIX, doing x30 Mtn Climbers & x30 SSH’s
    • Partner Up at the Lake
    • Alternate Partner Carries between lights
    • Each light – x5 Booyah Merkins
    • Audible #1 after 1/3 to perform x3 Burpees at each light
    • Audible #2 after 2/3 to perform x10 LBC’s each light

    Mosey BTTF:

    • Flutters x20 IC …x3 sets
    • APD’s x20 IC
    • Freddie M’s x20 IC
    • Wilsons, Fudds
    • Merkins x10 IC
    • …some other stuff…
    • Tempo Merkins x10 IC
    • Plankercises
    • Close out with SSH’s

    COT:

    • Counterama #23
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • A fine day to finish the DTH 1 year anniversary week of Q’s, and YHC would like to give a special shout-out to our class clowns – Wilson, Upchuck, Handshake, and Greenbow for their tireless efforts to keep YHC from taking himself (or the workout routines) too seriously. YHC has a weakness to overthink, try to control, or become too easily frustrated with himself or others when things aren’t going according to plan. DTH apologizes. We are all students of the Holy Spirit’s leading and brothers in arms – to grow stronger for one another and anyone else on our path. Stay thirsty my friends!

  • Snake River – Arid Version

    About 20 ran the most recent version of Snake River amid one of the driest Septembers on record. This route includes some challenging elevation…

    Run to Granite, head south toward Cary then cross on Tempsford lane. Road forks. 4’s run each fork (down and back) then return. 4’s and 5’s run each fork twice. 6’s return by crossing Grove to Patterson then return on Westhamption

    Announcements: Lab Rat’s Raise foundation is holding a pancake breakfast fundraiser on Saturday at Shady Grove UMC: http://www.shadygroveumc.org/templates/System/details.asp?id=56099&PID=904509

  • Iron Pax Draws Blood

    10 Davillians arrived at the newest location of the The Creek for the last week of the Iron PAX Challenge

    This how it sent down

    COP – DQ, Cherry Pickers, Helicopters, Arm Circles

    THANG

    Iron PAX Week 4 – Pick Your Poison

    3 Rounds of the Following

    • 100 Cumulative Merkins and/or Squats
    • 100 Yard out and back coupon carry
    • 100 Cumulative Coupon Swings and/or Bonnie Blairs
    • 100 Yard out and back coupon carry
    • 100 Cumulative Coupon Thrusters and/or Traveling Lunge Steps
    • 100 Yard out and back coupon carry

    Numberrama, Namerama, Emoji took us out

    MOLESKIN

    This was the first week the DaVille back got a taste of Person’s Corner. The new location looks to open things up for the PAX. From a large field, baseball field, track, and more.

    This challenge was so intense it drew blood from YHC. YHC scraped his leg on the cinder block after it almost field on his foot.

    Overall these challenges have been a great test for the PAX and YHC is looking forward to next year

    SPIT ON THAT!!

  • A little Ukrainian influence.

    4 sleepy clowns posted this early morning while throwing around  KB’s, a plate and a counterfeit KB

    Welcome Lighthouse… He made his first appearance to the CM with a huge fake kettlebell. 

    We figured he was packing Russian muscles with the size of his Kettlebell. Well, KB SIZE doesn’t matter.

    His KB had to be the size mudface’s 55 pounder yet probably weighting close to something the Daville guys throw around. 

    COP

    Helicopters x 20

    SSH x 25

    DQ  x 15 

    LBC’s  x 20 

    Scorpion Kicks x 20

    SSH Six Position x 20

    SSH Pickle Position x 20

    No Mosey  Keep the circle tight 

    60/10 A pressing minute with a  10 sec rest between exercises

    Snatch Right/Left

    Clean & Press Right/Left

    Windmill Right/Left

    60 seconds of  Merkins

    Lawn mower rows Right/Left

    One hand swings Right/Left

    One lap around the circus loop

    Take five 20/15/10/5

    Squat and Press 20

    High Pulls 20

    Merkins 20

    Double handed swings 20

    Sit and Press 20

    Mountain climbers 

    Repeat 15/10/5

    Numerama

    Namearama

    Atilla took us out

    Great to have Lighthouse out at the CM for his first virgin KB workout.

    Some mumble chatter from the PAX on the 60 second ground-n-pound exercises. 

    Thanks for letting be your Q

  • SOJ IronPax Week 4

    There once was a PAX SOJ

    Hailed as best in all RVA

    Making cinder blocks fly

    And the gridiron cry

    Here’s how these studs took the day:

    IronPax Week #4 Routine:

    “Sugar’s Pick Your Poison”

    Complete x3 Rounds of the following for Time:

    • x100 Cumulative Merkins and/or Squats
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Swings and/or BallDippers (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Thrusters and/or TravelingLungeSteps (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)

    RESULTS:

    • Dr. Try Hard 31:29
    • Don Draper 33:05
    • Wojo 36:29
    • Double Mint 38:24
    • Mouse Trap 40:15 
    • Loose Goose DNF (on form)
    • Radar DNF

    COT:

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

    NMS:

    • None of the IronPax challenges have been easy, and today was no exception, though the consensus was that today’s finale was a well balanced routine. YHC has really enjoyed the challenges, and grateful to Mousetrap for pulling it together for the SOJ guys. IronPax every Friday has been a great way to close out the end of YHC’s first year! Granted, there’s still the Dogpile Q tomorrow, and then YHC will enter hibernation for the weekend. Thx for your support brothers.

    Try Hard or Die Tryin!

  • Three Paxateers

    Three Pax members showed up for an Anvil beat down on a foggy Thursday morning. Since there was no Q, the Pax decided to hot potato the Q.

    Bulkhead lead the COP:

    Arm circles (10 big, 5 small) + reverse

    Imperial walkers 4 count x 20

    Helicopters 4 count x 15

    Russian soldiers 4 count x 15

    HRM 4 count x 15

    Flutter Kicks 4 count x 20

    SSH 4 count x 20

    Mudface took the potato and introduced the Pax to Lindsay. 40 ‘merkins + 10 squats then run a lap around the track, 30 ‘merkins + 20 squats run a lap, 20 ‘merkins + 30 squats run a lap, 10 ‘merkins + 40 squats.

    Trout took the Q (vq) next.

    20 BonnieBlairs then Bernie Sanders up the hill at the end of the field then 20 LBCs at the top of the hill. Repeat 4 more times.

    Numberama, namerama, Mudface took us out.

  • Swirly’s Watch

    3 arrived at the top of Hillcrest for some evening miles. Route was a repeat from last week taking us through Hillcrest, Windsor Farms, around Mary Munford, down Grove and back to Hillcrest.

    NMS: Upon arriving back at the top of Hillcrest, Swirly mentions he was going to keep running to get a full 4 miles. YHC comments that we just completed 4.02 miles. This was confirmed with TYA’s watch. Swirly may need a new Garmin, as YHC literally followed Swirly the entire route and his watch indicated 3.57 miles. A quick root cause analysis may have identified the issue, and it was not with the watch.

    Circle K

  • Ninja Cowboy Bear

    It was my VQ and 27 gathered for the workout on a lovely Thursday morning. Here’s how it went down:
    COP- Don Quixote10, Helicopters10, Arm Circle15/15, LBC20, American hammers20, SSH20. Mosey to the tennis court.
    1st Exercise – 4 corners. 20partner jump squat, 20partner booya merkins, 20partner sit-ups, and 20partner toe-touches. 1st round of exercise was run to each corner and do the assignment exercise. 2nd round was to finish an exercise on the corner#1 and run around the tennis court, pass the corner, and move to the corner #2. Mosey to the field on Cary Street Rd.
    2nd Exercise – Ninja Cowboy Bear (a a variation of rock, paper, scissor). Partner# 1 runs to the tennis fence and run back. The other partner completed 100merkins, 200LBC, and 300SSH. Here is how to decide who runs and completes exercise. First stand back to back with the partner, and on the count 4, jump to face the partner, doing a pose of either a Ninja (Arms crossed in ready stance), a Cowboy (draw your guns), or a bear (Claws up and growling). Here are the rules: Ninja beats Cowboy using lighting speed ninja kicks, Cowboy beats Bear with his quick draw and perfect accuracy, and Bear beats Ninja with a strong swipe of his clawed paw. Vinny counted 10 in Korean!!!!! 3rd Exercise – Ring of fire. Each person did 5regular merkins, 5hitchhiker, 25LBC, and 20*American hammers

    Announcements:
    Slippin Jimmy’s VQ for Puppy pile this Saturday.

    Thank you everyone! It has been such a blessing to be a part of F3RVA for me. You guys rocks!

    P.S. I know I forgot four guys names, If you know their name, please let me know. Thanks!

  • Windmills, 50s, and a BoBerry

    9 regulars and 1 FNG showed up to Timberwolf this morning! As 530 hit and the FNG was Welcome the PAX was off.

    COP

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10 (YHC still half asleep called them windmills)

    Imperial Walkers x 10

    LBCs x 20

    Mosey to top of track

    50s

    Exercise called – do 50 Reps, Run a half a lap and plank up for the PAX. Goal is to see how many exercises and laps the PAX could complete.

    Exercises included – WWIIs, Monkey Humpers, Lunges, Bear Crawls, Freddie mercury, Arm Circles, Partner Leg Tosses, Shoulder Taps…

    Mosey to Wall beside Flag, 5 Minute Burpees Countdown

    5 Burpees then wall sit till minute is complete, down to 4 , down to 3, etc

    Back to the flag!

    Numberama, Namerama, YHC took us out

    Announcements:

    Puppy Pile Sat

    Hammers and Ales October 26th – See Lug or Viral

    Prayers for Cerrano’s Family

    NMS

    First, welcome BoBerry to the PAX! BoBerry was EHed to us from a buddy of his in Carolina and he found us on twitter, Respect for posting solo and taking a leap! Great to see Punxsutawney continue to post and get stronger. New market rolled deep this morning with 2 clown cars, next goal is to get 3. Lug got it some extra credit pre=post, strong work brotha! Rosie and Bullseye rounded out the PAX and of course Bullseye doing shoulder taps sounds like someone emptying a clip, so fast! Honor to lead boys, have a great day!!

    Duke

  • How to Enter Nirvana

    The Forge Spa registered eight high roller clients this morning for the usual sauna sweats, full body massage, and bikini waxing. The following top secret order of body positions details the Spa’s methodology for clients to enter Nirvana:

    The THANG:

    Latecomers loop around first parking lot to pick up Posh, then Mosey to grassy area for COP #1:

    • F3 welcome & disclaimer
    • Don Draper’s x10 IC
    • Imperial Squat Walkers x10 IC
    • Dancing Bears x10 IC
    • DTH’s x10 IC

    Mosey to Soccer Field for COP #2:

    • Partner up to wheelbarrow around field, alternating x10 Squerkins each corner (each partner does the derkins part at 2 corners)

    Mosey to Grassy Hill near Amphitheater for COP #3:

    • Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

    Mosey to Amphitheater for COP #4:

    • Lindsey:
    • Donkey Kicks at bottom on adjacent wall (10–>30)
    • Monkey Humpers at the top (30–>10)
    • Bear crawl up steps
    • Crab Walk down

    Mosey back to field for COP #5:

    • Plank up in a line to complete OverUnders down the length of the soccer field

    Mosey to back to Grassy Hill for COP #6:

    • Clocks of Mary: this time x3 rounds with APD’s, then LBC’s, then Gas Pumps

    Mosey BTTF:

    • x10 Burpees OYO
    • x10 Cherry Pickers IC
    • x10 Burpees OYO
    • x10 Don Quixotes IC
    • x10 Burpees OYO
    • x10 Hairy Rockettes IC
    • x11 Burpees OYO (total of 41 burpees for the 41 Q’s by DTH in his 1st year)

    COT:

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

    NMS: 

    • YHC was happy to welcome a handful of the Forge’s finest to Day 4 of the DTH 1 year Anniversary. The goal was to provide an excellent variety of routines without burning out YHC who needs something left in the tank for Q’ing IronPax #4 tomorrow at TwinTeam. Turns out everyone enjoyed a faster moving set of COP’s, and YHC may have entered Nirvana during the 2nd or 3rd time around the Clock of Mary. Thank you all for your support – it’s an honor to serve you guys!