Category: Richmond, VA

House of Cards
Three men showed up on a rainy day to finish their week strong. This is how it went down.
- COP – Mosey to courtyard by the main office to find a dry spot
  - SSH x 20
  - Imperial Walkers x 10
  - Russian Soldiers x 10
  - Don Quixotes x 10
  - Arm Circles 10 small, 5 big
  - Alternating shoulder taps x 10
  - Hand release ‘merkins x 10
  - LBCs x 10
  - Lunges x 10 each leg
- 1 mile run – 4 laps around the main and bus parking lot
- House of Cards – each suite represents an exercise (spades = burpees, clubs = squats, diamonds = ‘merkins, hearts = mountain climbers 4 count). Each number on card represents the number of reps, face cards = 15 reps, Ace = 20 reps. Each member of pax will draw 4 cards, the PAX will do the exercise then run a lap around the main parking lot. The following exercises were completed.
  - 8 hearts
  - King spades
  - 3 clubs
  - Jack diamonds
  - 8 clubs
  - 4 diamonds
  - King hearts
  - 10 hearts
  - 2 hearts
  - 5 hearts
  - Queen spades
  - Jack hearts
  - 3 diamonds
  - Ace diamonds
  - Ace hearts
  - 8 spades
  - Ace spades
  - 8 diamonds
  - 7 clubs
  - 6 hearts
  - Ace clubs
  - 2 diamonds
  - Jack spades
  - Totals = 73 burpees, 52 ‘merkins, 38 squats, 81 mountain climbers 4 count and 1.75 miles
- Numberama, namerama, Corned Beef took us out.
- Notes:
  - Spit set the pace for the 1 miler, felt like sub 8 minute mile.
  - Luck of the draw with all those burpees.
- Great work gents!
April 24, 2020
Can you trademark a mile?

5 warriors rose from the various fart sacks this morning to sharpen themselves at the Forge. Here is how it went down:

Singer Mile Warm Up: Run down to the cul de sac and back catching the parking lots along the way for a cool 1 mile and fulfill the monthly challenge. YHC inadvertently named this the DTH mile but found out Wedding Singer pioneered this route. YHC soon found out hills suck.

COP 1: Circle up for 10 exercises: DQ’s, Helis, Cherry Pix, Merkins and Scorpian kicks

COP 2: Recently it seems 4 corners has replaced the Beast so why not bring it back. Moseyed to the middle parking lot for 6 stations of 6 exercises 6 times. Rounds included Double Tap Merkins, WWII’s, Mountain Climbers, American Hammers, Jump Squats and to the PAX relief Flutterkicks instead of Burpees.

COP 3: 5 man rotation: Each man on an exercise with timer running down the hill and bearcrawling back up. Exercises were incline merkins, LBC’s, Jump Squats, Crab Cakes.

COP 4: Still time on the clock allowed Doozy to introduce his Mankillers to a few of the PAX. Did the tough end of a 10 pack as time required an audible after 5.

BTTF, Numberama, Namarama, Announcements

Bone Thugs 5k – Friday at RAMM

YHC took us out

April 23, 2020
4/24 Godwin Run
2 stalwarts met for a rainy Deep Run – Run. Nice run Tippecanoe!
- 4 mi – Maremont, Willowick, Windbluff, Falconbridge, keep to the right around the lake and up the hill, down the hill around the parking lot to the right find the cut through the woods to turtle run apts, Turtlecreek, LEFT on Cox, Ridgefield, Raintree, Avenham, Maremont to Godwin
- 5mi – Maremont, Willowick , Windbluff, Falconbridge, keep to the right around the lake and up the hill, down the hill around the parking lot to the right find the cut through the woods to turtle run apts, Turtlecreek, Cox, Brookmont, right on Crowncrest, left on Pump to Godwin
- 6mi – Maremont, Willowick , Windbluff, Falconbridge, keep to the right around the lake and up the hill, down the hill around the parking lot to the right find the cut through the woods to turtle run apts, Turtlecreek, Cox, Brookmont, right on Crowncrest, left on Pump , Burnside, Bridgehaven, Glen Eagles, Old Prescott.
4 milers

5 milers

6 milers
April 23, 2020
Never Mess with a Well Shuffled Deck
A well-shuffled deck is a beautiful thing. Just set it down and do not think during the workout. Today, we let the deck dictate our future. Here is how it went down:
- COP
  - 20 SSH
  - 15 IW
  - 10 DQ
  - 15 helicopters
  - 30 2x LBC
- Deck of death with a twist, each suit is an exercise and it is 10 reps, independent of face value
  - Hearts – curls for 1^st half; high pulls for 2^nd half
  - Spades – sit ‘n presses for 1^st half; halos for 2^nd half
  - Diamonds – lawnmower pulls (each arm) for 1^st half; squats for 2^nd half
  - Clubs – lunges (each leg) for 1^st half; KB swings for 2^nd half
  - Jokers – burpees
- Deck was finished and wrapped up with a run of the bus loop
- COT with YHC taking us out
Great work today from a loyal PAX. Congrats to Byproduct on his recent engagement. Great fellowship and good weight work, especially for those with heavier KBs. On to the work day!

God is good all of the time!

Attila
April 23, 2020
3.2 for 32

A solo Davillians arrived at Mechanicsville ES. The Q sheet was open so YHC was ready to call Hot Potato once the PAX. Turned out to be a Hot Potato for one.

This is how it went down

3.2 for 32 – 3.2 miles run to remember the 32 students/professors who lost their lives on the Virginia Tech campus, 4/16/07.

MOM’s – Has some time left so completed serveral exerices in reps of 32 include LBC’s, WWII sit-ups, Merkins, Flutter Kicks, and Burpees

MOLESKIN

A week ago today was the 13th anniversary of the VT shooting. YHC was sick with Step Throat last week so couldn’t completed the annual 3.2 miles for 32.

The 16th of April will always be a day of remembrance for YHC. As a college student in 2007, YHC remembers hearing the news while in the DHall on the Longwood University campus about the shooting. Also to find out the shooting was happening in the engineer building where two of YHC’s childhood friends would have had classes in. Luckily they did not but YHC with the rest Virginia college community mourned for the VT campus that day and continue to do so.

neVer forgeT 4.16.07

SPIT ON THAT!!

April 23, 2020
It just kinda happened!

As YHC is writing this there are so many peoole dealing with different things! Positive and challenging. Our prayers go out to all who need them and those who may not right now!

Today’s workout was a solid beating and everyone in NM showed their strength and ability to lead. A good hot potato. If you were there, you’d know!

The one thing COVID-19 has done is get me good at going down rabbit holes on YouTube. The attached video is just one of those. Makes me hopeful when we can all get on a golf course again and act like we are good (and drunk idiots)…….except Duke, he is like a pro!

April 23, 2020
Love // Surrender // Trust

An incredible eight emerged from the darkness for 45MOM. Here’s what happened:

Mosey around the Tennis Courts.

COP: Deadman hang // Helicopters // DQs // Crabcakes // LBCs // Hello Dollys // Plank // Tempo Merkins // Alternating Shoulder Taps // Peter Parkers // Elbow Plank // Pickle Pounders // Lt. Dans // SSHs 21s

Chutes & Ladders: Run to treeline.
Run two trees, Bernie Sanders back one tree, 5 merkins. Then run two more trees, back one tree, 5 more merkins. Rinse and repeat to the last tree.
Round 2: Same program with LBCs.
Round 3: Same program with Burpees.

Mosey to southwest corner for Quadruple Check.
Station 1: Decline Merkins or Mtn Climbers // Station 2: Chicken Peckers or Balls to the Wall // Station 3: Dips on the wall or Sit in the wall and talk stocks // Station 4: Run to the pull up bars to do 5 pull ups, run back.

Mosey back to the flag for one minute of silent meditation. Numberama, Namerama, YHC took us out.

NMS: YHC checked the sign up list last night around 8pm and discovered that his name was already inscribed for the Q today. The culprit has not been found out. A fun group today and great exertion demonstrated, except for Handshake and Greenbow who misheard my instructions to perform dips as instructions to sit on the short wall and discuss investment portfolios. A new meaning of wall sit.

YHC invited the PAX to do the following as a closing reflection: Breath in through the nostrils slowly, while meditating on the word “LOVE.” Hold breath for 2 seconds while meditating on the word “SURRENDER.” Breath out through the mouth slowly while meditating on the word “TRUST.” Rinse and repeat for 1 minute in silence. In a time of chaos, we receive the love of God, we surrender to his rule, we trust his goodness. Pause occasionally throughout the day to try it.

SYITG!

April 23, 2020
New moves

3 veterans show up for the morning beatdown. Started off with an 8:20 mile, followed by COP of pushups with kettle bell, armcircles front then back then 20 happy mornings. Enough of COP.

Triple check at the bus loop, one runner, one laying on the ground doing one arm flush, the other standing up doing chest press (dont know the name).

Mosey over the the front parking lot.

Four rounds of (10) skull crushers sit up push press, (10) kettlebell burpee, (10) one arm pushpress, (10) inclined pushups with kettlebell on back.

2 mins left. Finished with 100 on your back chest press…

Number off and Trout took us out….

April 22, 2020
Nothing runs like a deer
Five warriors gathered in the gloom gather to celebrate earth day.

Mosey the long way to the amphitheater. COP
- DQ
- IW
- Arm Circles
- WW2 x49
- LBC
- Flutter kicks
- Hello Dolly
- Rosalita
- Decline ABD
- Decline PP
- Superman
- Bushwacker
- plank stretching
- Plank arm circles
- Gomer-kin
Triple check Hallelujah run; iron chair; abs flutter, box cutter, six imches
Ladder starting at 18; Dips Vups
Jailbreak

YHC took us out

.

NMS

Faceplate and YHC were running up love hill when a pack of five deer decided to cross right in front of us. YHC realized if we kept going we would split the pack. I was worried that the separated deer would crash right into Swirly or Bodos or Hitchhiker. Generally, I like to avoid creating F3 memories where the opportunity for major injuries are involved so we waited and grabbed the six.

But it does make me laugh to imagine Swirly squaring up on the deer for the incoming Take Down. The deer flies at him from the top rope. After a brief wrassle where Swirly manages to get the deer in a half Nelson, Swirly pops up looking down at the deer and shouts “Is that all ya got! Come on!” Dejected then doe scrambles up and scampers off.

.

YHC started F3 RVA 3 years ago despite telling Toga way early on – “Ive already done all that” and Flipper – “I already work out a bunch” When Fudd finally got me out- What an eye opener. Because of this group I have improved in Fitness, Fellowship, and Faith. More should have this. Each of us should have a Target FNG on our list

Thanks to the RVA PAX for supporting me personally through ups and downs. Let me know if I can ever help any of you.

Be excellent to each other.
April 22, 2020
Triple – triple checks

3 early riser veterans weighed their options before 5:00 and took advantage of the triplet of pax. To start:

Kubota Q: COP – SSH, Imperial Walkers, Don Qs, WWIIs, Merkins. Mosey back to KB drop spot for Triple Check: High pulls, KB Swings, & run the parking lot loop.

EF Hutton Q: Triple check #2 – Lying KB Presses, Boat & Canoe, & Run the lot. Head to end of lot: Bear Crawl length of parking lot.

Honeydo Q: Cross street over to RRC(b) for Triple check #3: Burpees, LBCs, & run to tree and back. Head to side of church: 3 sets of 20 Donkey Kicks, bear crawl across width, & 10 HRMs. Back to flag for bit of mary then done.

Announcements: Lots of Virtual Zoom opportunities for 1 & 2 Fs.

NMS: Kubota gave YHC the deciding vote whether to put in a good 15 minutes at FW then head over to WDog or stay at the AO for the full 45 minutes. YHC chose to stay put as to not mess with the nap schedule.

3 rounds of triple checks will eat up most of the beatdown. YHC enjoyed the 60+ yard bear crawl. Not sure why EF Hutton stopped and gave YHC the lead as he is a strong bear crawler. Kubuta did NOT enjoy the long bear crawl.

Good morning to be out and we the First Watch PAX did get a few early rays of the rising sun as we were finishing up. Brighter earlier days are ahead (literally and figuratively) for RVA.

April 22, 2020