Category: Richmond, VA

  • Chipped Beef

    Daville welcomed five morning workout warriors and during the COP a 6th man came to join us in the gloom. YHC is happy with the even number total 6 makes 3 partners and 2 triple check groups…here we go!

    COP

    20 SSH, 10 DQ, 15 arm circle 10 small 5 big, Reverso, 20 Freddie Mercuries, 15 hand release merkins, mosey to Picnic tables.

    The THANG

    YHC started to demonstrate the Coyote Ugly exercise with Opus holding feet and quickly called an audible to modify with feet firmly planted on the ground and started with 1 merkin on the ground, lift chest to seat, 1 merkin, then table 1 merkin, down to seat 1 merkin then down to ground 1 merkin. We repeated up to 5 reps each then back down to 1. So we will call this round Chipped Beef (thank you Opus as we started with chipped teeth had we tried to continue in the original prescribed manner).

    Mosey to grass for partner leg toss 20 reps each, then divide into groups of 3 for a triple check. Partner 1 runs a lap around bus loop(timer), partner 2 Copper head squats, partner 3 – 10 hand release merkins and 10 LBCs repeating 10 and 10 until partner 1 returns. We did this 3 times.

    Mosey to wall for balls to wall we started chicken peckers (5 reps) starting with left man working to the right, the other 5 held a BTW head stand during this round, when last man reps were complete, drop feet to ground and did 5 donkey kicks. We recovered for 15 seconds, returning blood to feet and legs and repeated this combination 2 more times.

    Mosey back to flag for some Mary closeout ring of fire, 10 reps of 2 count scissor kicks, mountain climbers, four count merkins, LBC’s, diamond merkins, and box cutters.

    Numberama, namerama

    Emoji took us out in the COT.

    Enjoyed the gloom with my F3 brothers this morning. CB SYITG

    Announcements – TYA will be hosting Dogpile for the 5 year F3RVA anniversary…please try to make this convergence event! The retreat will start from there. Directions to destination will be passed out or relayed at Dogpile after the work out.

  • A$$-whoopin’ welcome for Pistol Pete!

    Ocho hombres assembled in the gloom for a healthy helping of DTH love – here’s how we nearly all spilled merlot…

    The THANG:

    LIFO-Mosey around Parking Lot, picking up PTrap & Conspiracy en route, then circle up for COP #1 at the Flag: 

    • SSH x20 IC
    • DQ x10 IC
    • LBC’s x20 IC
    • Body Builders (8ct Burpee) x10 IC
    • Crab cakes x20 IC
    • No Cheat Merkins x10 IC
    • Mtn Climbers x20 IC
    • DR W x10 IC

    Mosey around track to Pull-Up bars for COP #2: 

    • Follow the Leader Moseycises around track – Shuffle In, Shuffle Out, Butt Kickers, High Knees, Caraoke In, Caraoke Out, Ball Headers 
    • Morning Call: Each man in turn declares his F3 name & performs x5 Pull-ups calling cadence to the pushing pax who complete x5 merkins IC. (x40 total)

    Mosey to the hardtop wall for COP#3:

    • Wall sits for the SIX
    • “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
    • Wall Sit cool down
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • Wall Sit cool down

    Mosey to the Field for COP #4:

    • 4Corners + Escalator: x10 Burpees, x20 WWII, x30 Merkins, x40 Am Hammers (2-ct) 
    • ABC’s for the SIX

    Mosey to Rails for COP #5:

    • Partner up for x3 rounds of:
    • Jerkins x10 ea
    • Cliff Hanger Merkins x10ea
    • Dips x10ea

    Mosey BTTF:

    • Flutters x20 IC
    • APD’s x20 IC

    COT:

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

    Naked Moleskin: 

    • Always a pleasure to run the gauntlet of HBR’s considerable acreage, and YHC had already assembled a fairly high-intensity routine before Handshake reached out to request an especially challenging beatdown for his FNG friend Pete Schrock, who’s a fitness warrior in his own right, and who Handshake has been head-locking to post for north of 6 months. Pete’s got a pretty wild story so if you have the chance, ask him about it. Needless to say, the gloom was ripe this morning for hardening our minds and bodies, and eight is a great number for keeping everyone together. It doesn’t happen often, but YHC definitely felt the wave of merlot nausea as we COT’d. Thank you brothers for affording me the opportunity to lead – it was an honor. SYITG!

  • Mega Triple

    18 Beasts arose on a beautiful morning to exercise their mind body and souls!

    COP-

    SSH x 15

    DQ x 10

    Helicopters x 10

    LBCs x 25

    Imperial Walkers x 20

    Mosey to corner of front Field

    Mega Triple –

    Runner – Runs entire perimeter of the AO

    Every time a runner completes a lap, each PAX member doing exercises does 15 Partner Leg Tosses as the next runner begins

    Exercise 1 — Squats

    Exercise 2 – LBCs

    After 3rd round, Plank, Mosey to gather remaining PAX

    Mosey towards the Flag, Mouse asked for more running so we continued to Mosey towards the street. Halt, 3 Burpees OYO, Back to the Flag.

    Numberama, Namerama, Honeymoon took us out.

    Announcements:

    5 Year Convergence this Sat at DogPile, TYA Q, Breakfast club @530 from ETs, Lets get as many PAX as we can and as many Flags as we can as well!

    F3 Retreat – Saturday evening in Amelia, See Vinny for Details. Group will meet at 11am at Lowes in Woodlake for group departure!

    NMS:

    Strong work by all this morning! Love to see more and more guys posting as the summer is drawing to a close, lets keep it up through the winter months! Good to see Punxsutawney continue to post, keep up the good work! It is a unanimous decision, no one can catch Fresh Prince, dude is insanely quick! Appreciate the indulgence on the Mega Triple, I think it will make a return to NT in the Future! Great working with Oyster and Don Draper this morning, good times! Gents have a great day and continue to reach out to people and be a blessing!

    Marmaduke

  • Check your headlamp

    Four men showed up for the Tomato Run start @ 5:30. YHC had his headlight out ready to start and it would not work. Lab Rat offered his and pulled out a belt lamp so we could get on the road for our morning run.

    The THANG – We started on Atlee station Road went over the tracks and made the loop in the Craney Island neighborhood and returned to Dewitt went around church parking lot, back to Atlee Station over the tracks and into Giles neighborhood to first turn circle, returned to Atlee HS parking lot for lap in parking lot to complete 4 miles. Mudface showed up from his route and we totaled 5 at the end of the morning.

    YHC was very thankful for Lab Rat’s head lamp otherwise we would have stayed around the well lit school lots running laps.

    Numerama, Namerama.

    Congratulations to the Daville folks that participated in the Colonial 70 this past weekend. We look forward to catching up when they return to the gloom.

    Retreat is this weekend, TYA has his 5 year anniversary beatdown at Dogpile on Saturday.

  • Three is a magic number

    PAX power trio assembled for the most recent Punisher. Warmed up on west side of school with some of the usual. Set list for main event included – with moseying between stations:

    Half Beast (Minotaur? per LJ) in front school yard – 3 rounds, 3 stops per round, 3 reps – all Burpees.

    Leg Medley in bus loop – 10 count – Squat, Forward Lunge (each leg), Side Lunge (each leg), Back Lunge (each leg), Step Behind Lunge (each leg), and finish with a squat. Took turns counting and completed 10 of these sequences.

    Lat Medley on back playground – one guy does Pull Up and holds for 5 seconds while other guys Plank. Take turns until all are done then move to the swings for 5 Swing Jerkins. Back to the bars for round 2. Completed 5 rounds.

    5s/10s from secondary soccer field – start on end line with 5 Merkins and 10 LBCs and Dead Cockroach while everyone finishes. Hop up and mosey about halfway down the field for 10 Merkins and 20 LBCs with Cockroach hold. Repeat until 35 Merkins / 70 LBCs completed.

    Wall Sits followed by brief stretch session. Return to the parking lot and YHC took us out.

    Nice work guys. Sorry for the backblast delay.

  • Running all over Batteau

    Let’s just get right into it. Swirly took the potato and started us out.

    Mosey on over to tennis courts for a Swirly warmup consisting of:

    Side straddle hops, merkins, LBCs, scorpions, Wilson’s and Fudd’s, and a couple others I may be missing. Swirly handed off the potato to Goldberg.

    Goldberg mosey’ed us over to get some rocks. Partner up and one partner ran up to light and back (backwards run up hill, forwards run down hill), 3 times through, other partner was doing squats, overhead press, and LBCs with your rock of choice.

    Goldberg then mosey’ed us over to the playground for some play time. Three sets of 5 pull-ups, 10 decline merkins, and 15 box jumps. Then hot potato Sippy.

    Sippy took us on a run through forest hill park, stopping at every light post and doing 10 perfect merkins, also know as perkins. Then took a run and not a mosey back up to the top. Hot potato off to Face Plant (that’s a me).

    Mosey on up to the iconic forest hill park house for the “walls of burp-a-co”. Seven times around the house each time do seven burpees. Hat tip to Hardywood for being the one one to finish before we called time.

    Number-rama, name-rama, announcements. I probably missed something so let me have it in the comments section!

  • Testing the limits of the 2nd core principle of F3

    Fourteen strong came out to play under the full moon and see how the moonlight would fare against F3RVA’s darkest AO:

    COP: SSH, Imperial Walkers, 6 Don Qs, 7 Merkins, 13 Flutterkicks, 3 Helicopters. Mosey to the field. Partner up: 5 Rounds of: Run field, 5 Pullups while other man does Donkey Kicks.

    Stay on field for schoolyard curb crawl sans the curbs: Bear Crawl between soccer goal, 1 Burpee, Lunge back, 2 Burpees. Alternate up to 6. Partner up again for 3 rounds of: 30 Boxing Roaches.

    Down to Triple check corner for namesake exercise: B2W, Reverse Crunches, & run loop. Head to parking lot. Around the parking arrows of the lot: 5 HRMs each arrow, crab walk between arrows. Back to Flag, YHC took us out.

    NMS: YHC loves the openness of this group and F3’s principle of “Workouts are open to all men” but the PAX were wary when a fully loaded clown car Mazda Miata gunned it into the parking lot at 5:25. Ronnie emerged behind the wheel and Lockjaw appeared from the passenger seat. Ronnie is quite proud of his 03 Miata with 20k miles. However Lockjaw did not leave with Ronnie at the end. Many a good laugh was had before we got going.

    The PAX spent most of the time on the field as the moonlight on the usual pitch black area was too good to pass up. Loose Goose had to bail soon in as he was not feeling well, he’s taking the 0-2 Steelers loss yesterday really hard. YHC wanted to cut down on the bear crawl at the end so switched to Crab Walk but the combo of that & HRMs burned out the shoulders.

    Strong PAX and numbers this morning, back to normal at Hoedown.

    Announcements: 5 Yr Anniversary led TYA beatdown at Dogpile this Saturday, retreat after.

  • Finding Good Uses for Pickleball Courts

    Ten of the faithful posted on a lovely late-summer morning at GridIron. Johnsonville (YHC) took the Q, and this is what went down, more or less:

    COP warmup — Don Quiotes, Imperial Walkers, 50x arm circles (front) + 10 big, merkins, LBCs, 50x arm circles (back) + 10 big.

    Mosey over to the grassy knoll past the dozen or so pickleball courts that Henrico county is building on the site that formerly housed the sand volleyball courts.

    10 minutes of burpees — no explanation need.

    Mosey to original pickleball courts. 10 rounds of suicides divided by various plank and wall-sit exercises. After round 6, we took a break by moseying to the nearby pavilion and doing 10 rounds of ciabatta merkins. We rotated through 2 stations of abyss merkins. After round 8 we took a break with an ark loader across the courts (bear crawls, bunny hops, backward runs, back bunny hops).

    Mosey back to the pavilion for 4 rounds of ciabatta dips.

    COT with Earthworm taking us out. Coffeeteria (although many, YHC included, had to skip due to family obligations).

    Lots of running at this one, which is not typical for GridIron. Way to step up! Jville

  • Tour D’River Downs

    8 2-legged PAX members and 1 4-legged friend set off into the gloom and through the patch fog to log a few miles on this glorious morning. The route was a tour through River Downs – North and South. It went like this:

    • Left out of BWES (phew not towards Twin Team!) and circle around by the high school and out to Robious Road
    • Right onto the sidewalk on the north side of Robious heading West.
    • First Right into River Downs North and follow along until you see the park on the left… oh, crap the park is kind of hidden in the gloom and with some grown up bushes…good luck boys.
    • Bear left at the park, then take a left onto Lennox Forest and head back toward Robious.
    • Cross Robious onto Kings Farm
    • Time to zig and zag a bit — First Right onto Cotesworth; Left onto Pond Chase and Right onto Post Mill.
    • Follow Post Mill up the steep but short hill until it Ts at River Downs South Dr.
    • Left on RDS and back to Robious Road
    • Right onto the sidewalk on the south side of Robious and head up the hill toward Twin Team….just “toward” not “up”.
    • Left at the sidewalk to cross Robious back to BWES; and
    • down to the park entrance and back to the flag to finish out the time and come in right at 5 miles.

    Marmaduke appeared from behind BWES without LugNut and then we realized Lug’s car was gone — off to catch a flight.

    COT, Numbers, Names and YHC took us out.

    Announcements:

    • F3RVA 5-year anniversary workout at Dogpile this Saturday.
    • F3RVA Retreat Saturday night a black site that only Vinny has the address to. Either meet Vinny at the Lowes on 360 at 11:00 a.m. or text him for the address.

    NMS:

    Great morning for a run. It was great to have some of the New Market crew out, including Annie our 4-legged friend. The PAX fought over the reins for the steep uphill portion.

    Way to work this morning gents. Have a great day and a great week.

    No More Gumbo For You!

  • Pickle pounding does not go side to side

    26 took on the last Dogpile of official summer and were welcomed to Vegfest. Many a pickle (pounder) was served up in honor of our veggie friends. We did that and:

    COP: Hairy Rocketts, Invisble Jumprope, Merkins, Helicopters, Flutterkicks, Scorpion Kicks. Head down to bottom of Rugby:

    Alternate Bear Crawl & backward run up rugby, 40 Merkins at circle then back down. Pickle pounders then back up Rugby doing Partner Carry. 30 merkins at the circle then back down.

    Punch a Tree: 2 rounds of find a tree and do Boxing Roaches straddlin the tree. 40 reps first round then 50. After 2nd round head to Rusty Cage:

    4 Rounds of 5 Pullups, 10 Dips, 15 WWIIs. Then over to the bowl behind the theater. Partner up: 1st man runs across does 1 Burpee while partner does uphill WWIIs (or reverse crunches) then switch. Increase burpees each time up to 5. Over to Carillon field. 2 rounds of Wheelbarrow width of the field , 20 merkins, Heels2Heaven, then back to the flag. Finish with 5 Burpees. YHC took us out.

    NMS: Good to see 26 out at Dogpile with several regulars engaged in the Colonial 70. You know it is going to be a good morning when the New Market taxi pulls in fully loaded.

    It was tempting to use the various tables & chairs for some exercises but we steered clear of the props. Instead we tried some different stuff. Lots of groaning on the Partner Carry from the PAX. Only one of you had to carry YHC, Handshake drew that short straw. At the bottom of the hill discussion ensued on proper Pickle Pounding techniques. YHC believes to properly pound a pickle requires a up/down motion. Side to side is merely scraping the pickle on the ground.

    Props to Bodos for looking strong in the gloom after crushing the Iron PAX challenge yesterday. That sounded like a beast. Good crowd at ETs after as always.

    Announcements: Retreat next weekend, cornhole players needed. See Vinny. The weekend after the retreat Lab Rat’s Raise group is hosting a pancake fundraiser. Large families are welcome.