Category: Richmond, VA

  • North invasion of Deep SOJ

    3 Summer Tourists got their Passport stamped to cross over in to Timberwolf. With 2 minutes to spare it was looking like a Tuckahoe/Daville takeover until Tobit pulled in to carry the SOJ flag. It went down like this:

    COP – SSH, Hairy Rocketts, Merkins, Flutterkicks, Helicopters, IMperial Walkers.

    Head to the Track – Run length of field, 5 V-Ups, run back then 5 HRMs. Repeato but increase reps by 5 up to 25. Back to Tennis Courts. Bear crawl 1st & 3rd court, Lunge 2nd one. Back Crab Walk 1 & 3, bunny hop 3rd court. Last round Broad jump burpee 1&3 court, backwards run 2nd court.

    Dora 123 – 100 Merkins, 200 Donkey Kicks, 300 Squats. Then 3 sets of Boxing Cockroaches. Start at 25 then 30 & 35. Back for some Mary, 10 burpees, and finish up with 20 Pickle Pounders. Wheelie took us out.

    NMS – To keep progress going on YHC’s summer tour nothing works like signing up for the Q. On the Powhite at 5:10 YHC saw a F3 sticker on a Subaru so it seemed tourists were on their way. It took YHC a moment to recognize Wheelie without his beard.

    EF Hutton, true to his word, arrived next and then Tobit saved the day for SOJ. I guess the New Market gang does not post mornings after it rains…

    Lots of toads around Timberwolf this morning but hopefully none were harmed by the PAX. At the end Wheelie shared with the PAX that he had no done Pickle Pounders at an F3 workout, so Daville you guys need some more practice.

  • Q has the dropsies

    Seven strong showed up to lift some iron, one forgot his iron, but all crushed the workout. Here is what YHC remembers.

    Run the bus loop, mosey to front of school for COP: SSH, arm circles, LBC’s, DQ, and helicopters.

    Pick up your KB, time for some work.

    4 Corners: walk to first corner of bus loop, doing slingshots on the way, 10 demon crushers, lunge to next corner, 10 Figure 8’s, walk doing slingshots, 10 2 count American hammers, lunge to start, 10 lawnmowers (10 each arm). Repeat whole thing 3 times, increasing reps by 10 and ending with 40.

    Mosey to flag (virtual as YHC forgot it) for 1 minute of halos.

    Numberama, namerama, Chewy took us out.

    NMS

    YHC signed up at the last minute to Q this one, and the result showed. While the workout was solid, it lacked creativity, for which YHC apologizes. Good to see Wojo, who led the PAX with Corned Beef right behind today. Kudos to Trout, who despite forgetting his brand new KB at home, modified the workout and crushed it. Props to Yardsale for pushing through despite feeling under the weather, and for recovering after almost tripping over the curb while running backwards. Last, YHC kept Yardsale and Mudface on their toes by losing grasp of YHC’s KB a grand total of 8 times. Thankfully the KB is on loan from Helix….

    As usual, I have No Idea what I’m doing.

  • Husky’s Lemonade Stand

    14 strong attended some, all, or part of the 2nd Annual Husky’s Lemonade Stand Roller Coaster/HDHH workout. The order of arrivals are in the order of the PAX list. Of course, Swirly was first!

    8 strong hit the hills of River Road Hills for a Roller Coaster one mile loop. Swirly, TYA, Rosie, Gomer Pyle and BT all got in 4 one mile loops. HoneyDo and EF Hutton got in 3. YHC got in 2 (easy on the bum ankle). Husky had cold, fresh lemonade and water at the end of YHC’s driveway in order to try to raise some money for a new fit bit so he can track his steps/miles! Husky thanks each and every one of you!

    After the loops, all moseyed back to Kuba Kuba Dos to meet Vinny, Chum Bucket, Gumbo, Handshake and Saab for drinks and feed. The large triangle table was full of noise!

    Much to discuss and many tacos to eat. The Retreat is a must-attend! YHC wants to know if there will be more beer consumed at BRR or at the Retreat? What is your guess?

    YHC hopes everyone had fun and SYITG!

    Kubota

    keep posting!

  • 15 Studs

    On this beautiful morning in the gloom 15 studs took on WDOG and here is how it went down.

    COP : Plank – Wilsons wife (yep right into it), merkins, helicopters, windmills, IW’s SSH’s.

    Bear crawl – Native American style – up the hill !

    Wilson’s boxing cockroach – 3 sets of 20

    Rusty Cage : 7-1 overhand pull ups – 1-7 chin ups

    Jerkins : 3 sets of 5

    Amp Theatre: 1 step incline merkin second step 2 dips 3rd step 3 incline merkins 4th step 4 dips – etc. etc. up to the top to 18.

    Pole smokers – Native American style – 4 pole smokers while pax holds 6 inches run to the end of the line.

    Mary : cross leg lifts – APD’s.

    Great job guys – thanks for allowing me to lead this morning – way to push.

    Thanks to Bodo’s for taking us out, and thanks to Dr. Try Hard for recording namorama .

    Announcements : HDHH tonight Kuba Kuba 2. Please be in prayer for Helix and his daughter – we are with you Helix!

    Swirly’s Board / thought for the day ; ( There isn’t enough time for everything. But there is enough time for the most important things)!

    What are the 5 most important things in your life ? Think about those today when your making your decisions / choices and know this – if those decisions and choices fall in line with the any of the 5 most important things you’ve listed in your life – then you made the right call! – if they don’t/didn’t – then reevaluate that decision/choice regroup and move forward. Live, learn, and give thanks everyday fella’s for it is all by the Grace of God!

    Thanks again for allowing me to lead this morning – see y’all in the gloom !

  • Shredded, Baked or Au Gratin – any way you cook it it’s a Hot Potato

    9 regulars and 1 FNG showed up for a no Q on the sheets beat down (Tobits favorite) Hot Potato. Forgive me if one or many more than one exercise is missed – just as a moment of transparency – this job situation has gone from bad to worse in many ways and YHC’s brain has been in other places. These workouts and the entire F3 PAX give me some order and I thank God and you for that.

    Tobit – COP

    Mosey to bottom parking lot by the track – SSH, Don Quixote, Helicopters, Russian Soldiers, Merkins, LBC’s and flutter kicks

    Mouse Trap – (declined the invitation to Q and passed it to Don Draper)

    Don Draper

    Mosey to the indoor outhouses at the bottom of the hill for a triple check

    Partner 1 – Wall sits, Partner 2 – Burpies, Partner 3 Burnie Sanders up the hill and run back down all X3

    Plank for 6 – Line up on the wall for Donkey kicks X40 Yes I said 40 (thanks for passing off the Q Mouse Trap) and finish it out with Chicken Peckers IC (I believe X10)

    Mosey to the side field (football/soccer/la cross)

    Not sure of the name for this (suicides on steroids) but Bear crawl to the 1st light pole (around 30 yard line) 25 Merkins run back, run to 2nd light pole 50 squats run back, run to the end of the field 75 LBC’s run back

    Al Gore for the 6

    Doozy

    Mosey to the track for another triple check – Partner 1 Monkey Humpers, Partner 2 SSH and Partner 3 run up stairs around bleachers down stairs repeato X3

    Audible was called some on 3rd set some on 2nd time is up mosey to the flag by way of the grass hill get in some high knees on the way up

    numberama/namearoma

    Notes: Tee Shirts with names (not sure of the drop dead date), Labor Day Convergence (I believe Timberwolf at 7:00) and September camp / Corn Hole get together

    Don Draper took us out

    NMS:

    YHC showed up at 5:10 this morning to park in the lot and talk to God for a bit. While sitting in the dark in what seemed like a one way conversation 2 cop cars came screaming up from the lower parking lot to Midlothian, they didn’t seem to be concerned with the guy sitting in the dark in the school bus parking lot. 2pop showed up 2nd and then the rest of the PAX followed and all was as it should be.

    Tobit took charge of the Q and deemed it a hot potato and away we went.

    Welcome to the brotherhood of F3 Frodo – Don’t worry the video was only taken because YHC is getting older and his memory is not as sharp as it once was. Any video of you laying on the ground taking deep breaths and crying in the fetal position will not be posted on any Social Media or other sites. You did great and I look forward to working out with you again.

  • Beware of the Headlock

    A few familiar faces and some summer tour visitors graced Heartbreak Ridge on a spectacular morning.  Conditions were ideal for these noble warriors, and here is how it went down:

    • COP
      • 40 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 APD
      • 40 2x LBC
    • Mosey to the car line where each PAX member grabbed a pole, doing 20 boxing cockroaches followed by a 4-pole bear crawl and 20 PLTs, then rinse and repeat until we traversed the full car pool line
    • Mosey to the tennis courts, partner up for partner wheelbarrows from baseline to net with 10 derkins at the end, rinse and repeat 4x for each PAX member
    • Mosey to the blacktop for a beast with:
      • Flutter kicks
      • Burpees
      • HRM
      • Freddy Mercury
      • Deep Squats
      • Crab cakes
      • Balls to the wall in between intervals
    • Mosey back to the parking lot for COT with YHC taking us out

    Fun morning, with solid work from the PAX.  Handshake put in a noble effort in light of the gut bomb he ingested the night before.  The PAX is grateful that he crop-dusted away from us as he worked through the morning.  Good luck with the rest of the day Handshake!

    FYI, no man is safe from the headlock of Johnsonville.  The innocent runner in his respected years got to hear his pitch during the beast.  The Godfather of F3 on the West End continues to do good work.

    God is good all of the time!

    Attila

  • Gumbo’s Back on the Menu

    Well hello again folks! 19 of my favorite men, including 1 FNG (Reservoir) broke free from the sack to welcome Gumbo back into the gloom on the lush and wet fields of NoToll…no better site for re-entry. It went a little something like this:

    Mosey to the back parking lot for COP and wait a minute on the New Market Clown Car folks while I provide the disclaimer to our FNG.

    COP, all IC, including:

    • SSHs x36 (1 for each day YHC was away from RVA)
    • DQs
    • Helicopters
    • Imperial Walkers
    • Copperhead Squats
    • Merkins
    • LBCs x36 again
    • Flutter Kicks

    THE THANG:

    Triple Check with a 17-state Kicker

    In teams of 3, Partner 1 does dips on the bleachers, Partner 2 planks on the field, while Partner 3 runs across the field, does 17 merkins (1 for each state that the Gumbo-mobile drove through in the family vacation) and runs back. Repeato x3

    Logging the Mile(s)

    Mosey over to Pavilion to log a “mile” that was representative of the 6,778.2 miles that I logged in my car to be exact (but who’s counting) as follows:

    • Lap around the field
    • stop at Pavilion for: 67 1-ct mountain climbers, 78 SSHs and 2 burpees
    • Repeato x4
    • Al Gore for the six

    Slowsy back to the basketball courts for Mary

    Mary:

    • First hold six inches (or as much as you’ve got) until the SIX arrives.
    • Then, Hello Dollies IC
    • APDs IC
    • Freddie Mercuries in varying cadence from SLOOOW to fast and back to SLOOW.
    • 30 seconds of Superman

    Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out

    Announcements:

    • Summer Tour continues. Get to DaVille and SOJ and stamp your passport.
    • HDHH at Kuba Kuba 2 tomorrow – 6:00 p.m. for the run and Posh will be there at 6:45 for the drinks.
    • RAMM Gears Amateur Hour #2 this Friday
    • Labor Day convergence at Timberwolf at 0700 – DaVillians make your hotel reservations. Rooms go fast SOJ.

    NMS:

    Oh, it was so great to be back in the gloom. And, to wake up at 0440 with butterflies and nerves about my Q — LOVE IT!

    Great to have FNG – Tyler (Reservoir — because of his Midlo/SOJ routes) in the gloom for the first time all bright-eyed and bushy-tailed, even better. Thanks for joining us Reservoir – come back soon and often.

    It was also great meeting some new guys, including partnering with Fresh Prince as part of my triple-check group. That man can fly and destroyed the “Miles” workout. Way to go man. I look forward to catching up with you more and learning how you got your name.

    I had a wonderful family vacation. Logged a lot of miles – both in the car and on the mountains. It was a great adventure, and I am so thankful to have the ability to do that stuff. Those memories will last forever.

    It is equally as wonderful to be able to return to the Gloom with my F3 brothers after 36 days and instantly it feels like I never left. The fellowship and commaradarie and motivation reignites immediately. So blessed! Thank you all.

    I look forward to finishing up the Summer Tour and catching up with all those I have missed for the past month.

    Spread the positive energy we build every morning, men!

    No More Gumbo For You! For today.

  • Rain, Rain Go Away

    10 F3RVA regulars showed up to Punisher parking lot in the middle of a deluge, including lighting and thunder for an evening beatdown that went something like this:

    Using the common sense, that we do not sometimes use, PAX gathered under an overhang to get things started with the COP. Exercises included : Invisble Jumpropes, LBCs, Fire Hydrants.

    Still raining buckets, so to delay a little longer : PAX lined up on wall and each PAX picked an exercise that began with A-I. Exercises : I do not remember, but trust YHC, they started with the letters A-I.

    PAX remained lined up on wall for Chicken Pecker Line of Fire. Each PAX does 5 four count CPs and pass to the next PAX, until all PAX complete. 7-11 showed the group how to perform a real chicken pecker (SHOW OFF)

    Still raining, but a little less of a downpour, time to get wet. Mosey to the far corner of the school grounds. PAX perform 10 merkins and run as a group to the next corner. Jville finds everyone puddle and/or stream and make sures to splash thru each one. Audible to stop at the bus loop for Indian Run bear crawl the length of the bus loop. (That was awful)

    Second corner = PAX performs 20 Copperhead Squats and run to Corner #3.

    PAX performs 30 WWIIs and run to Corner number #4. Audible to stop at the shelters to dry off a little for some Lindseys. Exercises included step ups and dips.

    Mosey to Corner #4 for 40 Flutterkicks.

    Mosey to the back of school to playground for Ring of Fire. PAX hold six inches while one member completes 5 WWIIs. ring of Fire#2 = PAX holds plank while one PAX completes 5 merkins.

    Mosey to BBALL courts for some legs. Buttkickers across and run backwards back. High knees and run backwards back. Kareoke across and run backwards back.

    Mosey back to far corner of school for Burpee alley. Start at first light pole a perform one burpee. Run to second light pole and perform 2 burpees. Repeato unti 5 light poles.

    Circle up for Mary. (Real loud clap of thunder and lightning)

    Quick audible for a real quick mosey back to the overhang for 1 minute of Mary (APDS).

    Stay under overhang for COT. Numberama, Namearama and YHC took us out with a prayer.

    NMS : On the drive to the AO, YHC had a game plan but it was raining so hard, YHC could not see where the Jeepster was headed. Arriving safely and climbing in Big Blue, YHC scrapped the original plan and devised another. (Sort of) The PAX crushed whatever YHC through their way. YHC thanks everyone for the opportunity to lead and for coming out to play in rain.

    Circle K

  • Aiken in Daville

    7 lucky bros showed up for a Daville workout that would leave them aiken. Here is what transpired…

    • SSH
    • Helicopters
    • Crab cakes
    • diamond merkins
    • reverse crunches (gas pumps — they worked!)
    • AST’s
    • crunchy frogs
    • angled knee jumps
    • american hammers
    • werkins

    Mosey to the bus loop for round one of Aiken legs (20 of each of the following — squats, lunges, split jacks, box jumps)

    Mosey to tennis courts for modified 4 corners
    — Run counter clockwise to corner one, 10 merkins, run the rest of the loop and plank up for the 6
    — run clockwise to corner 2 — do 20 mountain climbers, keep going to next corner and do 10 merkins, back to start and plank
    — run counter clockwise, 10 merkins, run, 20 mountian climbers, run, 30 WW2 situps, back to start
    — last round — stay at first corner do 40 SSH, run, 30 ww2 situps, 20 mountain climbers, 10 merkins, back to start

    Mosey back to Aiken legs area for a second round of Aiken legs! Yay!

    5-1-1 5-1-1
    5 donkey kicks at Atlee, run to first fence, 1 burpee, run to second fence, 1 burpee, continue to chickahominy wall, 5 more donkey kicks, come back and do the burpees on the way back as well.
    Then do the same exercises with 4 dk’s and 2 burpees
    Repeato with three of each.
    Indigenous people’s run back to the flag

    a round of mary including but not limited to the following exercises — mountain climbers, hand release merkins, dirty dogs, LBCs, etc…

    Numbers, Names, Announcements

    NMS — Being awake at 3:45 has it’s advantages — it means you are up for at least an hour before everyone else and can get mentally ready for the workout. YHC had lots of Q energy today — I hope that energy was spread to the rest of the group! Not much to report from today — mumblechatter was minimal (no Emoji or Labrat or Phonics). The PAX rocked it today — excellent work by all. Thankful for Marco Polo and Bulkhead’s new job situations! Prayers for Helix and his family as mom and daughter head to Childrens Hospital of Philly to hopefully get some answers and peace of mind for the future.
    Keep praying for our nation as well — there are a lot of good people here in the US, but all we hear about is the truly awful stuff on the news. Bring a positive light to the people you converse with today — you never know what someone else is going through. “Be the change you want to see in the world.” — Mahatma Gandhi


  • The Devil is in the Details

    The Devil’s Pitchfork made a long overdue appearance for 20 stalwarts…

    Route: Take UR exit to shopping center then veer right at Westham Station

    4 Milers: Take Highland up to River then return

    5 Milers: Take Highland, Old Bridge Lane, then Panorama…return

    6 Milers: Highland, Old Bridge, Ridge Road…return

    x Milers: (Some took a mix of the above…)

    Saab abides