Category: Richmond, VA

  • Can’t nobody hold us down

    4 Playboys emerged from the warmth (and dryness) of the Fartsack to get lost in the West End.

    YHC didn’t pay attention when running with Gomer so we started the correct route and YHC promptly took a wrong turn, but it was all good!!!! We did our thing, ran through Raintree to Gayton and into Canterbury neighborhood and around to Pump, Pump back to Godwin and a loop around the school and a few loops around the Bus Loop. We posted 4.5 miles in the rain.

    Announcements: Region Specific non-Convergence for The Murph. Also, YHC’s oldest son Tripp (aka Moss) turns 7 today.

    NMS – YHC received a text last night from Gomer Pyle that he was going to be out of town and a Q was needed. Out of worry of posting solo YHC texted Probation for backup. Shortly after Greenbow sent a text as well. YHC was glad to know there would be a couple other homies. When YHC got to Currahee and Greenbow emerged from his car so did Roger, Roger! It was great to see both Greenbow and Roger, Roger. We talked about the affects of the Covid-19 on our jobs and society as a whole. Prayers for Roger, Roger as he makes a leap to a different career. Can’t nobody hold us down!

  • 35-20-35

    A beautiful and dry morning welcomed 3 faithful warriors to a KB extravaganza.  Here is how it went down:

    • COP
      • 30 SSH
      • 10 Russian Soldiers
      • 10 old man hangs
      • 15 helicopters
      • 20 merkins
      • 10 scorpion kicks
      • 30 LBC
      • 20 APB
    • Curb appeal
      • 20 overhead pulls
      • 20 sit ‘n presses
      • 20 skull crushers
      • 20 KB hammers
      • 20 lawnmower pulls, each arm
      • Run the bus loop
      • Rinse and repeat
    • Death crawl down the bus line
      • Death crawl down 2 pillars and then do 15 reps of an exercise
        • High pulls
        • Curls
        • Squats
        • Swings
        • Halos
        • Run
      • Rinse and repeat back to where we started
    • COT with YHC taking us out

    35-20-35….No it is not a combination to a masterlock.  It was the weights of the PAX.  Lighthouse has joined YHC at 35 lbs.  He could not find one on the Ukrainian black market, so he had to pay a premium in the states.  YHC will get Byproduct to step up, even if it requires using one of my old KBs.  Still, solid work from the PAX.  Good to be with these men today!

    God is good all of the time!

    Attila

  • 4 More Years

    3 Davillians arrived at MES to help YHC celebrate the official date of his F3 Name Day/Anniversary

    This how it went down

    Mosey to the blacktop

    COP (ALL IC) – SSH x 25, DQ x 15, Arm Circles 15/5, LBC’s x 25

    THANG

    Mosey to the field

    Baseball – YHC had set up some cones to use a bases:

    Run to 1st Base – Heels to Heaven
    Run to 2nd Base – Merkins
    Run to 3rd Base – Burpees
    Home – Sprints (about 30 yards) up and back x3
    3 Rounds – 10 reps/20 reps/10 reps

    4 Corners – Using the track, 20 Merkins, 20 (2ct) Flutter Kicks, 20 WWII Sit-ups, 20 Alabama Prom Date.
    Rinse and repeat

    Mosey to the playground

    Triple Check – Dips, Burp Ups, and a lap around both blacktop

    Parking Lot Tracers

    Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out

    MOLESKIN

    Wow! Where have the last 4 years gone? 5/21/16, YHC had gone several other men from church on a retreat in Williamsburg. The Carpenter and Abacus where there, EHed YHC and 7 other FNG’s into a downrange workout.

    Today YHC spend the first half repeating part of that day. The second half came from YHC’s second post and the first one at Atlee HS. Lab Rat at the Q that day and was shock to see the turnout.

    Thanks to Carpenter and Bulkhead for making it out today. Also a bigger thanks to all YHC’s fellow F3RVA brother and F3 Hampton Road PAX for the a great last 4 years. This group show so much support to each other day in and day out. That’s something special that is hard to find today.

    4 MORE YEARS!!

    SPIT ON THAT!!

  • Hot Potato Mary

    A crew of 6 got together for a beatdown with no Q on the sheet, a Hot Potato ensued.

    Swirly Q –

    • COP: Exercises and stretching

    Pucker Q –

    • Non-sensical 11’s: There are 11 Trees, so Pucker said that’s why he called it that. (5) Reps of Merkins at every Tree, then (5) Squats at every Tree, then (10) Merkins at every tree, then (5) Lieutenant Day’s at every Tree

    Hitchhiker Q –

    • Four Corners running around the Tennis Courts at the end of each exercise: Merkins, LBC’s, American Hammers, Jump Squats
    • Mosey to Pull Up Bars, person one did 10 Pull Ups, while everyone did Merkins and rotate through then 5 Pull Ups while Merkins were being completed and a third set of 5 Pull Ups

    Handshake Q-

    • Triple Check – Partner 1 Bear Crawls across Blacktop to Fence and Runs back while Partner 2 does Flutters and Partner 3 does Iron Chair. We made it through 1.67 rounds before time expired

    Announcements:

    • Memorial Day Murph, be sure to check the Preblast and comment on which workout you are going to attend.

    NMS: Fun times today with some pretty cool cats.

  • Size of the Coop does matter

    8 stud farmers awoke with the rooster crowing to venture down to the Forge for an old fashioned beat down. Here is how the tale went.

    COP – SSH, DQ, Cherry Pickers, Russian Soilders and others – warm yet, lets roll.

    Triple Check – Run the bus loop, Balls to the Wall, WWII

    Corners of 4 by the middle school – 10 merkins, 20 American Hammers, 30 Boxing Cockroaches, 40 Jump Squats – mumble chatter about socially distant cockroaches are tough

    Curb Crawl – 11’s – 1 dip, bear crawl, 10 merkins, crawl bear, 2 dips, etc. Touch work on the shoulders and traps.

    Catch me if you can up to Forest Hill – 1 Burpee, and Bernie Sanders – switch

    Pole Hoppers back to Flag – alternating each light pole between 3 merkins and 1 burpee.

    Still time left – mosey down to 2nd parking lot for a 6 count of 10 – jump squats, WWII’s, LBC’s, Double Tap Merkins, Alabama Prom Date, Rosalittas. Still time? Let’s do it again.

    BTTF, Count, Names, Announcements – Memorial Day Murph on Monday. Check BB for time and place near you.

    Bone Thugs took us out.

    Seems there is a bit of Chicken Coop competition happening within the PAX. Roper, Hardywood and Snuff all showing off the latest architectural trends in Chicken Coop design and décor. Impressive stuff. Chickens living better then most of our single apartments.

  • Repeating a grade

    Six warriors rose to meet the challenge of the day which was a Nancy Q. Rain was in the forecast but no rain was found on this sunny and 72 degree morning. YHC had looked for a new routine and found the Billy Madison so away we went.

    COP 21’s did not end in unison 1st time (YHC’s fault) so 20 merkins and try again. Second time the PAX nailed it. 10 DQ’s, 10 Jazzercise (you gotta get that trail leg up and move it ladies), 10 IW’s, 10 Hillbillies’s (Hermie really enjoyed these), 10 Merkins, 10 flutters, 20 LBC’s. Attempted to do 10 Clam diggers (side plank open legs) but PAX was too confused or maybe YHC’s direction was too confusing.

    Billy Madison. Billy completed 12 grades so we would do 12 exercises called by Q Run lap around parking lot, repeato 1st and add a 2nd. Continue that progress for all 12 grades. That took us to within 2 minutes. A Quick 50 merkins and a stretches to the flag.

    Prayers to my great aunt Jean who passed yesterday (93 years young), Prayers to neighbor Greg’s dad (Bypass surgery). YHC took us out. Always honored to lead.

  • 2020 F3RVA Murph Challenge

    2020 F3RVA Murph Challenge

    06:00 Memorial Monday Murph at Dogpile. This will be Deuce’s VQ.

    For those of you who are not familiar with the “Murph”, it is a workout named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He originally named the workout “Body Armor”. The workout consists of an initial 1 mile run, followed by 100 pull-ups, 200 merkins, and 300 air squats completed in any intervals, then capped with another 1 mile run. It is commonly broken up into 20 “Cindy”s of 5 pull-ups, 10 merkins, and 15 squats, but can be broken up into any increments. https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

    Looks like we can have 16 without having to use the highest bars at the dusty cage at Dogpile. With those bars, an additional 4-6 can be added. If we have more than 16, we can hold it at another AOs such as Twin team for SOJ, Hermitage high for West end, and Hoedown for Richmond City. Then we would need someone to Q any other AOs. Deuce will be bringing water bottles for the Q. Hardywood suggested having a socially distanced fellowship following with some coffee and lawn chairs. If any are interested, it can be coordinated.

    Please leave comments on your participation and preferred AO.

    Hitchhiker on behalf of Deuce.

  • Maybe Jerry Was Right

    The secret to happiness is freedom. The secret to freedom is courage. Jerry Jones

    3 studs rose to greet the dawn of a new day. It was 70 and sunny at Batteau. According to legend, it went a little something like this.

    Mosey down to the bottom tennis courts.

    COP: SSH X 20, Dead Man Hang X 10, DQ X 10, IW X 10, LBC X 20, FC X 20, HRM, X 10, Arm Circles X 1

    Mosey over to grab a coupon and run back up to the stone house circle.

    Escalating 4 Corners – In each round hit corner on the way out and the way back in.

    Corner 1 20 squats with coupon

    Corner 2: 20 American Hammers

    Corner 3: 20 LBC

    Corner 4: 20 Decline Merkins

    Mosey back to the bottom of the tennis courts.

    Triple Check

    Runner: Run down the hill, down the stairs, completes 1 burpee and runs back.

    Exercise 1: Overhead press with coupon

    Exercise 2: Dips

    Put up coupons and mosey back to the flag. Complete 5 burpees

    Namerama, numberama, Swirly led us out.

    News: There was a Goldberg sighting. He’s twice as handsome as you remember. Hope to see you back out there soon!

    Deuce is leading the Memorial Day Murph organization. See pre-blast for details.

  • Is this May or March?

    Three strong were on the First Watch this morning in the early gloom trying to figure out what month it is. The calendar says that it is May, but the wind and temperature says otherwise. Maybe it has something to do with either The Greenhouse Effect, The Ozone Layer, The Poles shifting, The COVID Effect or the fact that you need to wear a mask around Honeydo at all times.

    COP in the grassy triangle:

    Cherry Pickers, Don Quixotes, Russian Soldiers, Copperhead Squats, Jazzersizes, Helicopters, Crab Cakes, LBC’s, Hand-Release Merkins

    Triple Check:

    Deep Squats, WWII’s, Run the roads around the grassy triangle.

    Mosey over to the big parking lot and find a spot on the Donkey Kick wall for:

    Donkey Kicks x 10, Lunge, Merkins x 10, Reverse Lunge

    Donkey Kicks x 15, High Knees, Merkins x 15, Reverse High Knees

    Donkey Kicks x 20, Butt Kickers, Merkins x 20, Reverse Butt Kickers

    Donkey Kicks x 25, Bear Crawl, Merkins x 25, Crawl Bear

    Head back over to Small parking lot , stopping along the way for Speed Bump Burpees.

    Kettle Bell Triple Check:

    High Pulls with 35 pounder, Swings with 25 pounder, run the loop

    Station Rotation:

    Sit-n-Press with 25 pounder, Bench Press with 35 pounder, American Hammers. Rotate clockwise, one minute at each station.

    Ring of Fire:

    10 Diamond Merkins (EF Hutton’s call)

    10 Werkins (Honeydo’s call)

    10 Dive Bombers (YHC’s call)

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    We have 1st F virtual workouts, 2nd F virtual Happy Hours, so why not have some 3rd F virtual Bible Study’s? Offshore has sent out an announcement for such a thing. Starting Tuesday, May 26th and running bi-weekly, volunteer PAX members will lead a Bible Study on Zoom at 8pm. YHC will lead the first one, so please pray for me, especially you, Bodos! Please join if you are able. Also, please do not mix up the Happy Hour Zoom with this and have a freshly poured beer sitting beside your Bible :0

    NMS:

    Way to work this morning, EFH and HD! YHC kept hearing a sick sounding rooster in someone’s yard near the grassy triangle. Heard it two weeks ago, as well. Didn’t know you could have chickens in Tuckahoe, but someone must have thought there was going to be an egg shortage soon. If you can have chickens in Tuckahoe, someone please let me know. YHC would like to have some.

    Enjoyed it this morning, men, especially the stiff breeze!

    SYITG!

    Kubota

  • Heading Down South To The Land of the Dogs

    7 local dogs and one wolf from the north arrived on a cooler/windy mid May morning for a ground and pound beatdown

    This is how it went down

    Mosey to the First circle

    Slaughter Start for Opus’ Birthday today 51 Merkins

    COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Windshield Wipers, Arm Circles

    THANG

    Mosey to the Amphitheater

    Up and Down – The PAX did increase and decreasing reps up (start w/ 1 rep) and down (start w/ 18 reps) the rows of the amphitheater. Exercises were as following:

    • Bow Jumps Up
    • Decline Merkins
    • LBC’s Up
    • 2ct American Hammers Down
    • 2ct Flutter Kicks Up

    Mosey back to the SF for Numberama, Namerama, Announcements, then YHC took us out

    MOLESKIN

    It had been over 2 month since YHC made the trip to Dogwood Dell for a workout. When Opus ask YHC for the Q at MANNDate to celebrate his BDay, it just felt like the right time to make the return.

    It was great to catch up with the PAX there. YHC is looking forward to when all of this “stuff” is behind us and we, as the PAX of F3RVA, can get back our regularly schedule programming

    Tomorrow will be YHC’s official 4 year anniversary with this crazy group of men. Thank you to all the PAX that have been there for YHC over these years. We truly are a group of “Iron sharpens Iron”

    ANNOUNCEMENTS

    Memorial Day workouts will be several different location in RVA this year. Hitchhiker will be posting a preblast later today.

    SPIT ON THAT!!