Category: Richmond, VA

  • The Smell of Man or Naked Turkish Get-ups

    YHC made his yearly pilgrimage to Circus Maximus along with three others from DaVille to throw some weight around.

    YHC made his yearly pilgrimage to Circus Maximus along with three others from DaVille to throw some weight around.

    Waiter carry walk around the track to get the blood flowing

    COP

    • SSH x 15
    • Helicopters x 10
    • Arm circles x 10 small 5 big and Reverso

    Mosey to grassy area

    10 burpees for violation of the Clean Air Act

    Turkish Get Up Challenge

    Set timer for 2 minutes per round

    Do TGU’s, starting with one set and increasing by one set every round

     Do secondary exercises for remainder of time

    • Snatches
    • Squats
    • Sit and press
    • Lawnmowers
    • Lawnmowers hands horizontal
    • Some others I can remember

    Go until you cannot do the number of sets in the time period, then do the secondary until last person is out

    Triple check

    Teams of three

    On partner walks to propane tank and back performing Slingshots with the KB

    Second partner does clean and press

    Third partner does BTTW Merkins

    Switch when the walkers get back to start

    Had to audible this to two rounds for time

    Boat\Canoe for the rest of the time

    Numberama

    Namearama

    Chewy took us out

    NMS

    It is always a good time at the Circus and today did not disappoint.

    Discussions started with whose gloves stunk the most then progressed to various other smells and their origins. The Turkish Get Up required some demonstration and attempts without the KB to get the form down

    Offshore was a beast and completed 7 sets and was rounding in on 8 before he was eliminated to win the challenge. Strong work was put in by all.

    Thanks fo letting me lead, as always its an honor.

  • Responding to randomness

    YHC took the Q based on everyone liking his route suggestion best.

    The instructions were simple: Head east on Grove: when you encounter a green light, go straight. If it’s red, turn left. If you hit a dead end, turn around. Keep an eye on the clock and head back to MM by 5:45.

    Moleskin. It was fun to hear where people ended up–most of us were running around the museum district. GP suggested we put a boundary square for the next iteration–seems like a good idea. We could add an instruction: turn left when you hit the boundary.

    It was nice to run with Hollywood (from Charlotte), Faceplant, and Marv this morning. Hollywood was trying to find his pace group and settled in with the 6 milers. That pace was pretty conversational for him–my guess is he could be a 7 miler in 45 min. He was telling us about some of the bootcamps they do in his area, where the weekly plan is to run at least 4-4.5 miles in 45 min along with exercises. That might be an interesting twist to try sometime.

    Also, I’m not sure I have the Pax list exactly right–let me know and I’ll add you in.

  • BOOTCAMP VETERANS

    Two cold steel military men and three VMI-hardened gloom warriors posted to The Creek for YHC’s last leg of the DTH-Summer-Q-Tour. This small AO’s well lit parking lot and accompanying cool temps seemed a perfect match for a high intensity bootcamp beatdown…so YHC unleashed the F3 Deck.

    The THANG:

    Warmerama:

    • Mosey around the Church
    • DQ’s, Hairy Rockettes, Big Arm Circles both ways, Cherry Pickers

    5 Card Round #1:

    • Merkins x10 IC
    • WWII x10 IC
    • Heels 2 Heaven x10 IC
    • Ball Dippers x10 IC
    • Freddie M’s x25 IC
    • MOSEY PARKING LOT LOOP

    5 Card Round #2:

    • Merkins x25 OYO
    • Bear Crawl across lot & back
    • Lunge accross lot & back
    • LBC’s x10 IC
    • SSH x100 OYO
    • MOSEY PARKING LOT LOOP

    5 Card Round #3:

    • Oblique Crunch x15 IC both sides
    • Werkins x10 IC
    • Rosalita x10 IC
    • Diamond M x25 OYO
    • JOKER: “Leave no man behind, but leave no man where you find him.” Line up side by side with middle man and two outside men supporting weight of 2nd and 4th man. Walk across the lot, switch places and walk back. 
    • MOSEY PARKING LOT LOOP

    5 Card Round #4:

    • Smurf Jack x25 OYO
    • High Knees x10 IC
    • Derkins x10 IC
    • LIGHTS GO OUT…uh, OK…
    • Karaoke across lot & back
    • Shoulder Taps x25 IC
    • MOSEY AROUND LOT TO SET UP CARDS UNDER THE ONLY STREET LIGHT STILL ON…

    5 Card Round #5:

    • Sprint AYG around the church
    • Backward Lunge across lot & back
    • Ranger Merkin x10 IC
    • Plank Jack x25 IC
    • Monkey Humper x10 IC
    • MOSEY PARKING LOT LOOP

    5 Card Round #6:

    • Copperhead Squats x10 IC
    • Chuck Norris M’s x10 IC
    • Incline M’s x10 IC
    • Plank 90sec hold
    • Squats x25 IC
    • MOSEY PARKING LOT LOOP

    5 Card Round #7:

    • Monkey Humper x25 OYO
    • HRM’s x10 IC
    • Mtn Climber x25 IC
    • Standing Lunge x10 IC
    • Flutter Kicks (2-ct) x100 OYO
    • JOKER: “The Jester is the temptation of the flesh that hinders Acceleration”. Each man shared a Jester in his life. 
    • MOSEY BTTF

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • YHC really enjoyed sharing this morning’s F3 deck beatdown with brothers who’ve all had some legit bootcamp history. We moved fast, cadence was counted with gusto, and those 45 minutes just flew by. YHC was confused a couple times with Rounders and Kryptonite counting in the teens with “…one-and-five…one-and-six…” which sounds a whole lot like “…25…26” …but we got it sorted out in the end. Yes, Corned Beef had his undies in a bunch about counting beyond ten. When 0600 rolled around and the lights cut out, YHC could barely make out what the next cards said – the Gloom is STRONG these days! YHC modified the summer tour with a self-challenge to Q every F3RVA morning bootcamp. It’s been great to get acquainted with all the other AO’s out there, and the modified challenge kept YHC’s IT band from a sure and certain death had YHC attempted to join the running groups. Appreciate ya’ll posting to follow YHC today – keep battling those Jesters and headlocking your neighbors to post. As Flatline always says – only those who post understand!

  • Twin Team’s Shot at Loredo

    11 enlightened warriors found themselves at Twin Team wondering what Coach Wojo had in store at the cusp of the Holiday Weekend. With the DaVillians leading the way with Laredo at the Anvil, it was time for SOJ’s finest Friday AO to answer the call.

    COP

    Mosey to the James River High Parking Lot via James River Rd. for COP

    DQs; Imperial Walkers; Russian Soldiers; Merkins; Arm Circles (yes even after Merkins). Warm? Let’s Boogie.

    The Thang

    Exercise I – Week 0 of Iron PAX aka “The Loredo”

    Utilizing the parking lot; when it was pointed out we should have utilized the Rapids Football Stadium (apologies), complete 6 rounds of the following:

    • 400(ish) yard loop run
    • 24 merkins
    • 24 copperhead squats
    • 24 count lunges (only count your right leg)

    The incline at the start of each loop was no joke. Mosey to the school wall for People’s Chair.

    Exercise II – People’s Chair

    • 5 minutes of variations; both legs, single legs, no legs, minimal rest.

    Exercise III – Curb Crawls

    Mosey back to Bettie Weaver on a route which from here on out shall be known as Wilson’s Much Safer Short Cut. Once the curb crawl area was established on the 3rd attempt, curb crawls with merkins up to 5.

    2 minutes of Mary, back to the Flag.

    Numberama, Namerama, Marmaduke took us out.

    This morning’s football weather was nearly perfect. Low humidity, cooler temps, a light breeze and clear skies above make the commitment to a 530 post all the easier. Was an honor to lead this morning, Gentlemen. Have an awesome Labor Day Weekend.

  • Not a ‘merkin challenge

    Extensive mublechatter about a ‘merkin challenge and regaining some sort of tassel but YHC had other plans. As the clock struck 5:30 we moseyed – it was not 70 or sunny.

    The diddy:

    • COP
      • SSH, Don Quixotes, Russian Soldiers, Flutter kicks, ‘Merkins
    • Mosey
    • Triple Check
      • Box Jumps, Wall Sits, Box Cutters
      • Hold plank for the six
    • Mosey
    • Dora
      • Hitting the practice soccer field, pacer did a lap alternating on each side with forward, shuffle left, backward, shuffle right. The count was (1 Merkin, 2 Squats, 3 WWIIs)x100
      • Continue (1 Merkin, 2 Squats, 3 WWIIs) for the six
    • Mosey
    • Street lights back to the flag. Stop at each street light alternate exercise. 1st light 1 merkin, 2nd light 2 squats, 3rd light 3 WWIIs, continue.
    • Ring of fire

    Numberama, Namerama, COP

    • Announcements
      • Poker night 9/7 at DTH’s
      • Camping/Retreat 9/21-22
    • Prayer Request
      • A good friend of the pack, Joe, has been back-to-back in rehab

    Thank you to our out of town guests – Blue Oyster & Rohawk. YHC has been traveling all week so this morning was tough to just get out of bed. Thank you all for the hard work and great attitude. I’m a better man because of each of you.

  • Iron Pax Week0

    5 showed up (4 were able to workout) for a Thursday morning in Mechanicsville

    This is how it went down

    Quick photo next the SF for the F3 Social Media Pages then mosey around the parking lot.

    COP (ALL IC) – DQ, Helicopters, LBC’s, Heels to Heaven, Arm Circles

    THANG

    Mosey to the Track

    Iron Pax Challenge Week0 – “The Loredo”

    6 Rounds of the Following: 24 squats, 24 Merkins, 24 Walking Lunges (ct only right leg), a lap round the track

    Mosey back to the SF

    5 MOM (PAX’s Choice) – Smurf Jacks (IC), 30 WWII Sit-ups OYO, 30 Monkey Humpers OYO, 1 minute Boat/Canoe

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    First off, Shakedown hope you feel better brother. YHC also just got over this “Head Cold” that is making its way through. Needless to say today was a challenge in more ways than one.

    For those that have not hear about this (since honestly we are not the best at national F3 event in RVA), the Iron Pax Challenge is a month long event hosted by F3 Greenwood.

    The concept is simply. Complete the workout posted weekly for the month of September. Post either your time completed or reps completed on their website, then compare your results with the rest of F3 Nation.

    YHC will be Qing each week in September at The Creek (accept Week 1 since he will be Down Range) where the challenge will take place.

    There will be a pre-blast shortly with the full details but YHC wants to encourage anyone Qing a bootcamp workout in September to strongly consider using this.

    This week was a practice run which the PAX decided to stay together the whole time.

    ANNOUNCEMENTS

    Labor Day Convergences – 7am at Timberwolf

    Prayers for Helix’s family – If you would like to provide them a meal here is the link to sign up: mealtrain.com/trains/9gmlq6

    SPIT ON THAT!!

  • How about some side straddle hops and WWII situps?

    20 determined alpha males posted for a mild workout on a lovely Thursday morning.

    The Thang

    Mosey to bus circle. Ascending/descending curb crawls to five. Mosey to corner, 20 SSH, 10 Don Quixotes, 20 LBC, 10 windmills, and 16 imperial walkers, Mosey down grove towards 3 chopt. Take a left into the alley behind the apartments, stopping to do some more merkins. Mosey the parking lot at First Pres Church (I can’t possibly spell presbyterian correctly). Teams of three for a triple check, run the parking lot, SSH and WWII setups. Mosey to parking spaces for a prisoner round or 4, merkins, copper head squats, jump squats and WWII situps. Mosey to other side of parking lot. Teams of two, one guy runs across the parking lot backwards both ways, other guys does monkey jumpers (thanks Splinter) . Mosey to back parking lot for a triple check. Run around the lot, WWII, and you guessed it SSH’s. Mosey to corner of Grove. 10 SSH and 10 WWII on your own. Back to the shovel flag and finish the beatdown.

    NMM

    Great work today guys. Yesterday at the BRR meeting someone mentioned I was Q’ing today and someone asked which church we were going to, Reveille or Dover Baptist. I woke up at 3am today and couldn’t fall back to stleep, so I had to find another church to go off site to. So on the way to the AO, I scouted out First Pres. Good news is there is plenty of parking lot there, bad news, there is almost no grass at all.

    Lots of mumble chatter once I got stuck on the SSH and WWII setups. Therefore, I decided that I would keep with the exercises since everyone seemed to like them. By the end some of the PAX were convinced I was trying to make some kind of point about the merkin workout last week – not true. Others, folks that I thought were veteran leader type guys (SAAB and ROSIE in particular) just wanted to complain. The complaining did nothing but make more steadfast in my commitment to these two exercises (Swirly I am sure liked the consistency and commitment).

    Great to meet Butterfly this morning. Dude had “Doctor Brooks” as a professor at VCU. He wholly endorsed “Doctor Brooks” professing skills. As such, a bunch of the PAX spent ten minutes trying to discredit “Doctor Brooks” (lots of talk about his Seinfeld shoes, upright alabama prom dates, and other of his unique approaches to exercise). Roxanne also posted for his second workout at Mary. Good to have him back out there.

    Little bit of a crisis at the end the workout as Rosie could not get his car started. We were at a little bit of a disadvantage because neither Bleeder or Lug were there to rescue the situation. Being good learners though, we did hydrate the battery and reset the ground. To no avail, Rosies vehicle would not start. Since the auto parts store opened at 7am, he was shuttled there for a new battery. His car did start and he was able to get it to a shop, but his power steering wasn’t working. It was hilarious watching him try to wrestle his car through a three point turn to get out of the parking lot.

    Great day to Everyone. TYA OUT

  • does the summer tour even include Timberwolf? Asking for some friends??

    Intro: 2 friends showed up, ready to take on the day. YHC was very happy to see bullseye this morning. I was contemplating running laps if it was a solo workout but Bullseye and YHC decided we would tackle the morning with a hot potato.

    Warm Up: 20 SSH, 10 DQ, 10 Merkins, 20 LBC, 10 Arm Circles – reverso.

    Thang:
    Mosey to the 1st light pole.
    1. 10 merkins, reverse run to the last light Pole 10 squat jacks. Run back. (Jump over snake)
    2. 10 Supermans, reverse run last light pole, 10 lunges. Run back
    3. 10 Merkins, reverse run last light pole, 10 squats. Run back
    4. 10 walk out Merkins, reverse run last light pole, 10 single leg squats. Run back
    5. 10 something, reverse run last light pole, 20 tempo curb jumps.

    Mosey to Football Field – 4 corners X2
    Corner 1: 10 Merkins
    Corner 2: 20 Squat Jumps
    Corner 3: 10 Burpees
    Corner 4: 20 WW2
    Repeat.

    Mosey to the walkway. Slow deep Lunges to the Trailer. Mosey to Wheel Chair Ramp. Arms on one side of the rails legs on the other — walk to the top. Repeat alternating sides. Mosey to the Front of school. Picnic Table — Dips x10, Derkin’s x10, Step up x30. Repeat. Mosey to the entrance. People Chairs 30 seconds, Plank with feet on the wall. Repeat x4

    Mosey back to the Flag.

    NMS: YHC turned 46 today. It’s hard not reflect on how much F3 has changed YHC life over the past few years. It’s pretty amazing how getting up early, working out with friends can change so many other parts of your life. Glad we can start the day with F3. Thanks Bullseye for leading most of the hot potato and the mumble chatter. Much better way to start the day than doing laps around the track. Now go take on the day!!

    Announcements:
    – Convergence 0700 Labor Day Monday – Timberwolf. (YHC is hoping all my headlocks come through).
    – Retreat 9/21. See Vinnie for Cornhole sign ups.


  • Shorties/BRR Meeting

    15 hit Roller Coaster Wednesday evening – 6 ran some short loops on Hillcrest before the BRR meeting and the rest of the pax filtered in…

    Short loops are tough – not much recovery time and it was crazy humid out there last night. Great job to all the runners..

    Big thanks to TYA for his hospitality last night. Cold beers and Waters along with Watermelon and chips and salsa all topped off with BRR info!

    It was an excellent night – the BRR Team is ready – we are one week out boys – looking forward to taking the hills with you guys !

    See ya in the gloom

  • Coming in Hot (Potato)

    8 SOJ faithful gathered in the gloom at the Source of Truth to test themselves once again physically and mentally.

    As YHC was coming in hot to the parking lot of SOT and hopped out of the car just in time to join the PAX as they started to mosey to the front of the school, and had clearly not checked the Q sheet in advance, YHC had no idea what was in store.

    Quickly, Bullsye grabbed the Q, welcomed everyone to SOT, and announced that it would be a hot potato, “so be ready!”  I’m not sure YHC was ready, and contemplated whether staying in the fartsack might have been preferable.

    Possibly as a reward for arriving at the last possible moment, or for his malodorous odoriferousness (see NMS for more on this), YHC was left holding the hot potato at the end, so will do his best to document the epic beatdown of a HP we were gifted with this morning.

    Bullseye Q:

    Mosey to front of school

    COP:

    • Don Quixotes
    • Helicopters
    • SSHs
    • Merkins
    • Something else?

    Mosey around side and down the hill

    Wall sits

    Partner work on the hill (on the road):

    Rounds 1&2 (catch me if you can):  Partner 1 exercises in place while Partner 2 makes his way up the hill slowly, then runs to the other partner, then switch until both reach the top

    Round 1: Partner 1- 15 merkins, Partner 2 – Backwards run up hill

    Round 2:  Partner 1 – 30 squats, Partner 2 – Crawl Bear up hill

    Round 3: mixed it up:  Partner Partner 1 (alternate squats/merkins, PAX choice) until Partner 2 returns from sprint to top of hill and back

    Slow, good form merkins (x10) – somewhere in there

    Tobit Q:

    Mosey into the stadium, to the bottom of the hill

    11’s on the grassy hill: merkins at the bottom, jump squats at the top

    POG Q:

    1 lap around the track stopping at 5 light poles for exercises:

    Light pole 1:  Merkins (x10)

    Light pole 2:  Jump squats (x10)

    Light pole 3:  WWII (x10)

    Light pole 4:  WWII (x10)

    Light pole 5:  Broad jump burpees (x10)

    Mouse Trap Q:

    11’s by the bleacher: dips on bleachers, pole smokers

    Indigenous people run around track 1 lap and up hill

    Jailbreak to the flag

    1 minute left so 5 burpees were called so the PAX would get their money’s worth

    COT:

    Counterama (#8)

    Namearama

    Announcearama:

    • Convergence @Timberwolf on Labor Day
    • Doozy has a job interview today – keep him in your prayers – you got this, brother!

    Doozy took us out in prayer

    NMS:

    YHC was comin’ in hot because YHC was VERY close to fartsacking this morning.  Thankfully YHC escaped the fartsack, but unfortunately for the PAX, YHC brought the fart sack along to SOT, as there may have been a few spots in the workout where the PAX was gifted with a ripe one and encouraged to move along quickly or accept the foul consequences!

    It was an honor to be in the gloom with you men this morning.  Keep posting!