Category: Richmond, VA

  • The Big 80!

    28 warriors including one FNG hardened by humidity staked their claim on Byrd Park this morning.

    COP: 7 Don Qioxotes (a bit too fast for Saab), 6 Helicopters, 19 Freddie Mercuries and 39 Side Straddle Hops – this represents my dad’s birthday of 7/6/1939 – he is 80!

    First Exercise: Ran up Blanton Ave, mixing in a little karaoke, high knees and butt kickers. Had to move for a few cars that came by.

    Second Exercise: Lunge across the tennis courts

    Third Exercise: Modified Doras – 80 Burpees, 160 jump squats and 320 2 count flutter kicks; Mosey to fitness trail section nearest to police statue

    Fourth Exercise: Bear crawl from fitness trail halfway, 20 WWIIs bear crawl rest of way to statue , 20 more WWIIs. Crawl bear back to where we started same cadence of WWIIs. Mosey to the cage

    Fifth Exercise. Three stations: Station 1 – Alabama prom dates – 24, Station 2 – Pull up bars – 8 and Station 3 – Dips – 8. There was confusion around # and direction but after some trial and error the PAX got it. We got through three rounds of each station on average.

    Last Exercise: Share 80 PLTs (40 each). There was concern over dripping sweat on partners but I think everyone did OK with it.

    Announcements:

    F3 Mosey shirts on sale – see Lab Rat for details.

    Another upcoming happy hour/work out at Palani – details will come shortly

    5K race per Krytonite, I think it already happened by the time this publishes:(

    Labor Day convergence, any leaders want to set up/run? Kubota can pass along his wisdom if you are willing.

    Closed in prayer. Keep Helix’s daughter and family in your prayers.

    Enjoying leading a larger group today and it was good to see the burpees lessened the mumble chatter. Good to see Abba bring an FNG. Welcome Dancing Queen visiting all the way from Sweden.

    Speaking of my 80 year old dad, he still walks ~5 miles a day (he picks a 1/4 to 1/2 mile route and does it over and over again). I don’t think he can handle 80 burpees but I am still proud of his determination. He is a good example of persistence and humility that I hope to continue as I get older.

  • It’s short, but at least it’s late!

    3 iron mongers posted to MANNdate to try new things. Here is what YHC remembers of the hot potato Q.

    COP SSH, arm circles, Freddie Mercuries, DQ

    Mosey to back of school by picnic tables: triple check, run to playground and back, while other 2 partners do halos or step ups with KB onto the picnic tables.

    Next, line up in peoples chair against the brick wall, using 35 LB KB, between your legs, passing to next PAX in line, back and forth about 15 times.

    Mosey to track for 4 stopping points (geometrically unable to say 4 corners): farmer carry long sides, lunge short ones, stopping for 25 each of goblet squats, sit up press, demon crushers (modified) and something else. Mosey back to front of school and flag.

    Numberama, namerama, Chewy took us out.

    NMS

    YHC got back very late from an away swim meet, was pondering skipping MANNdate, and decided to check the Q sheet. Oops, no skipping! Arrived early-ish to figure something out, figured out 2 things, and since Mudface and Chewy were the only other ones to come (rest of regulars partook in the WDog Ghost Flag takeover), went with a hot potato and did some experimenting. The peoples chair exercise (via Mudface) will be coming back, and with more people will create some pain for sure.

    To cap off this fantastic Q effort, YHC was sure he had done the backblast, only to log on today, and being unable to find it, penned it very late.

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

  • BFF’s at TrioTeam

    So, what happens when the only other dudes that post are BFF’s? Skip the beatdown and grab a post-holiday breakfast? Hmmm…tempting…but get thee behind me satan!  Nope, you STILL dish out the F1 love. Here’s how DTH served the faithful:

    The THANG:

    Mosey to side of school for Warmerama:

    • Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
    • Called it quits at 20 DK’s

    Mosey to Playground for COP #1:

    • Morning Call:  First man completes 10 pull-ups calling cadence to the pushing PAX who complete 10 matching Merkins. After pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each man. (x30 total)

    Mosey to Blacktop behind BWE for COP #2:

    • Circle up for the following IC:
    • DQ’s 
    • Hairy Rockettes 
    • Clock Dans (Rt leg 1-6, Lt leg 7-12, Squat between Lunges for 4-ct IC)
    • Cherry Pickers
    • CrabCakes
    • Sweat Angels (extrems at 6”)
    • LBC’s

    Mosey to BWE track for COP #3:

    • The Wilt – 2x around the track doing x50 reps at each corner = total 100 each exercise
    • Exercises: Dips, SSH’s, Squats, LBC’s

    Mosey back to blacktop for COP #4:

    • BLIMPS – x5 Burps, x10 Lunges, x15 Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats
    • Mosey to front of bus loop for another BLIMPS round

    Mosey BTTF:

    • Flutter Kicks x30 IC to run down the clock

    COT:

    • Counterama #3
    • Namerama – Hate Hate Hate
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • The temptation was real folks. Trading a sweaty beatdown for breakfast with a couple close Bible study bros sounded REAL good in YHC’s head when it was just the three of us standing there at 0530. But, YHC could tell just how much Lumbergh had been missing a solid sweatfest, especially since his M is expecting 2.2 any day now. In fact, with just the three of us, the usually quiet and reserved Lumbergh was as chatty and peppy as a schoolgirl on Spirit Day. Meanwhile, Draper gets credit today for keeping the count for cadence routines. Anyway, time flies when you’re having fun, and DTH experimented on da boyz with Donkey KickOffs, Clock Dans and BLIMPS which all turned out to be equally painful additions to the DTH Exicon. Keep posting fellas! SYITG

  • July 5th — what happens now?

    5 firecrackers showed up today for a July 5th beatdown.

    Run around the church — hide behind Truck until Phonics found us. 10 burpees OYO, continue run with some karaokes in there for good measure.

    COP — High Knees
    Butt Kickers
    Twisty Jumps (aka the Richard Simmons, Emoji loved these)
    Hillbillies
    Cherry Pickers
    Tempo Merkins
    Alternating Shoulder Taps
    WW2’s
    Freddie Mercuries
    SSH

    Line up the PAX for some sneaky merkin fun

    1st time — 5 sneaky merkins, run to first curb, 5 mountain climbers, run back, 6 inches for the 6

    2nd round — 10 sneaky merkins, run to second curb, 10 mountain climbers, run back, 6 inches

    3rd round — 15 sneaky merkins, run to third curb, 15 mountain climbers, run back, 6 inches

    4th round — 20 sneaky merkins, run to bball hoops, 20 mountain climbers, run back, 6 inches

    Tabata heaven
    1 — alternate exercises — Situps and flutterkicks
    2 — alternate — merkins and diamond merkins
    3 — alternate — helix squats and smurf jacks
    4 — all out burpees

    back to the flag for a few american hammers

    Numbers, Names, Announcements

    NMS — July 5th — not the day that people remember when thinking of the birth of our country, but possibly an even more important day than July 4th. I wonder what our founding fathers were thinking the day after signing that historic document — was there some buyers remorse? was there an internal struggle weighing the values of safety and conformity vs the possible joyous freedom they could eventually attain? Or did they just dive right in guns blazing, balls exposed?
    Where are we in our battle against mediocrity, conformity, taking the safe road? Do we strive for something greater than what can be attained through doing things the same old easy way? What have we done to challenge ourselves recently, to challenge others to take the road less travelled, the path that might be harder, but leads to so much growth? There are brothers out there struggling with really difficult things in their lives, things that are difficult to admit, things that drag us down. Who will help carry those burdens? Let’s step up not so much for ourselves, but for the lives of these guys. Make your July 5th just as important as your July 4th. SYITG!

  • Bird Strike

    The fog was thick for this group of fourteen. Tropical levels of humidity and the relative silence of the day after a holiday was not a deterrent either.

    YHC called Reverse Carillon and off we went maintaining a bro code. About a mile and a half in, we came across the the 5am group who had a similar Carillon route in mind.

    YHC took us out.

    As I was driving down Cary on the way in, a robin deflected off of my windshield. My immediate thought was Handshake and the Saab extraction method. Fortunately, it was not needed.

    Announcements

    • Shakedown’s M has an art show tonight at Saadia’s Juicebox.
    • Patriotic 5K tomorrow in Midlothian/Bob Air – See Kryptonite for details.
    • Prayers and thoughts for Helix’s daughter and a swift recovery.
    • Hitchhiker’s daughter turns 1 tomorrow.

    ABT,

    Lockjaw

  • 42 PAX to Celebrate 243 Years

    42 Freedom Warriors posted at the 2019 edition of the F3RVA Independence Day Convergence. After everyone found a parking spot (legal or illegal), here is what went down:

    Mosey with the shovel flag to Brown’s island for COP:

    Helicopters x 15

    Don Quixotes x 10

    Imperial Walkers x 15

    Hillbillies x 15 (of course led by J’ville)

    Russian Soldiers x 15

    Merkins x 10

    LBC’s x 20

    Split PAX up into 2 groups with YHC leading a Hot Potato for group 1 and DTH leading a Hot Potato for group 2.

    Kubota’s Group:

    Head over to the WestRock building and complete a triple check. Partner one runs the steps beside the building while partners 2 and 3 conduct Partner Leg Tosses. 3 rounds. Kubota tosses the potato to Rosie.

    Rosie has us head over to the hill beside the WestRock building for a version of Love Hill. Partner up. One partner runs to the top of the hill while the other does broad jump burpees, bear crawl, lunges up the hill. Flip Flop when partners meet. Rosie tosses the potato to Wilson.

    Wilson has us do an Indigenous People Run from the top of the hill down to the entrance in front of Tredegar Iron Works. Circle up for some cross leg lifts, pickle pounders and the partner up for some sword fighting with legs. Wilson tosses the potato to White Deer.

    White Deer has us do some regular merkins in cadence, some wide grip merkins in cadence and the has us partner up for a wheel barrow race to the steps in front of Tredegar and back to the road.

    Head back over to Brown’s Island to meet up with Group 2.

    DTH’s Group:

    Line up in plank position and complete 10 no cheat merkins in cadence.

    Partner up for 11’s. Squerkins counting up from 1-10. Partner Carries across field. Partner Leg Tosses counting down from 10-1. Both partners complete every set but alternate carries in between sets. DTH tosses potato to Bodo’s.

    Bodo’s conducts a triple check at the steps. Partner 1 runs a lap around Brown’s Island. Partner 2 does dips on the steps. Partner 3 does Mt. Climbers. Bodo’s tosses the potato to Posh.

    Posh has everyone go to the T Pott bridge and complete 1 burpee every 15 paces working about halfway across bridge and back.

    Head back over to Browns’ Island and meet up with Group 1 and circle up.

    Partner up and complete 3×25 Boxing Cockroaches. Complete 2×10 Boo-Yah merkins. Complete 2×10 Plerkins.

    Various Mary exercises to close it out.

    Numberama, Namearama, Announcements and YHC took us out.

    Announcements:

    Please pray for Helix’s daughter who has been in hospital for a week. Please reach out to him, fellas, and see if we can help in any way.

    See DTH for another personalized shirt order or lab Rat for a Dogpile shirt order.

    NMS:

    YHC arrived early to find the parking lot chained off until 9:30am. Not good. Parking at the lower lot under the train tracks was hit or miss. Not many spaces unless you made your own. Everyone started to gather in the normal Convergence area and at 0700, off we went to Brown’s Island. A little bit of heat and humidity greeted us on the island as well as the sprinklers. The steps on the WestRock building are always a hit, as well as the T Pott Burpee Bridge.

    Thanks to DTH for leading his group and for all the Q’s that were tossed the potato. Welcome to the 4 FNG’s and we hope to see you back out soon.

    What a great turnout this morning and YHC hope’s that you celebrate your freedom knowing that right up the big hill to the East of where we worked out, in a little white Church, a Virginian called out the King of England and said “Give me Liberty or Give me Death!” Everyone knows what happened after that!

    Happy 243rd Birthday to the USA!

    Have a wonderful Independence Day, all!

    Kubota

  • Down range Indiana style

    9 strong Indiana warriors posted to find a Southerner in their PAX at a beat down in Carmel Indiana. YHC has learned a couple new exercises to add to the Lexicon but the beat down was much like a Richmond beat down. Interestingly enough this area just north of Indianapolis is known for its young up and coming hipster population but over half the PAX was respect. I look forward to getting back to my usual AO’s next week.

  • Hot as the 4th of July

    Hot as the 4th of July, or at least the day before the 4th. YHC arrived early to ensure he ran in the day’s hottest heat. A route was formed through the hills, the tributary hills, and an extension into Windsor Farms.

    TYA pulled in as YHC wrapped up to blaze some miles of his own.

    ABT,

    Lockjaw

  • H2O Beatdown

    Mosey from River House to BBALL courts for COP.

    High steps, skip, Kareoke, and Run backwards.

    Suicides-Regular, Reverse, Burpee Suicides

    Mosey to the end of the pier for Dora 1,2,3. 100 merkins, 200 LBCs, and 300 squats. One person performs exercise at end of pier while other runs down the pier, across the beach and back to end of pier.

    Mosey back to the river house to the kayaks. AYG paddle across river, 15 seconds rest, AYG paddle to duck blind, Rest, AYG paddle back to boat ramp across river, AYG paddle back to river house.

    Mosey back to BBALL courts for 20 dips, 3 sets. 45 minutes elapsed.

    NMS : While at the river this week, YHC and 7-11 trying to keep disciplined with the beatdowns. 7-11 woke YHC up at 0515 and YHC had to postpone the beatdown until 0630 due to being up all night with the dogs. A usual occurence the first night at the river for the dogs. 7-11 said she could workout all day long, as long as the workout included some sort of water activity. Prayers answered as we went for a long SUP journey later in the morning to completely toast the arms.

    I believe the Corporate Policy is one (1) Downrnage beatdown to get Big Data credit, but 7-11 and YHC completed a mini Murph at the Deltavile Community Center, along with some touch a light pole at the post office this morning. You should have seen the looks we got while running all over Deltaville from the locals. Additionally, there is the Deltaville 5K this weekend if anybody is in the area. (BT and/or Splinter???)

    Circle K

  • DaVille Ghost Flag Takeover

    15 fighters didn’t use the “it is the day before the convergence” excuse and showed up to a DaVille ghost flag takeover of WDog that went something like this…

    Opus started with the Q.

    Mosey to the amphitheater

    COP All IC – Arm circles, 10 helicopters, 10 tempo merkins, 10 hillbillies, 20 smurf jacks.

    Triple Check – Box jumps, skull crushers, run up to the top of the amphitheater and back.

    The Carpenter took the Q

    Mosey to the back of the amphitheater to the top of “the valley.”

    4×4 Valley

    Partner up. One partner runs down the hill and back up to the tree on the other side and back to the start while doing one 4×4 in the valley, one 4×4 by the tree, one 4×4 back in the valley. The other partner does flutter kicks. Each partner goes three times into the valley and back.

    Repeat with one 4×4 by the tree on the other side while the other partner does SSHs. Each partner goes three times.

    Spit took the Q

    Mosey to the far side of a Carillon down the road to the bottom of the hill.

    Bent Jacob

    Do 5 merkins, 5 polar bears while criss-crossing the road, run to the top, do 5 burpees, run back to the bottom. Repeat with 4-3-2-1. Spit audibled to going halfway up the hill after a few rounds.

    Native American run back to the flag with a Ghost Flag twist. The PAX broke into two groups – DaVille and everyone else. Start the Native American run in those two groups with the last guy doing a burpee before running to the front. The group that finished first with the guy running to the front of the group touching the Ghost Flag won.

    Numerama, Namerama, Announcements, Emoji took us out.

    Announcements – Convergence tomorrow morning at 7 am at Tredegar.

    NMS:

    DaVille brought a group of 7 guys (half the PAX for an away game) this morning with the Ghost Flag. Spit had been monitoring the Q sign-up sheet and saw an open Q. He had been hoping for someone to take it so DaVille could do a true Ghost Flag takeover but it still worked out.

    Cars started to pile in right before 5:30 am. It initially appeared that it might be a large DaVille majority workout. In the end, it was a near 50-50 mix.

    Opus led the PAX in the amphitheater and fired up some arm circles. Saab expressed his boredom. It seems like arm circles can be a dividing exercise since Lab Rat calls for a “real warm-up” with them before firing up the rest of the COP. We may need a poll to find out who thinks that arm circles are a good way to start the morning in the gloom!

    Opus kept his “smurf jack” streak going and gave all of us an opportunity to figure out again that those are not fun.

    The Carpenter led the PAX over to what he calls “the valley.” He has horrible memories of one of his first trips to Dogpile where the PAX did 11s in that area. He termed that place the “valley of the shadow of death” since he almost splash merlot’d in the sewage drain in the middle… The 4×4 work seemed to give the PAX a challenge and the flutter kicks and SSHs proved to be a lot more difficult after the run through the valley on this humid morning.

    Spit did not let up on the gas at all with the Bent Jacob. The PAX encouraged one another all along the way and made sure to pick up the six in order to keep all engaged.

    In the end, Richmond proper took the Ghost Flag as the non-Daville group won the Native American run to the flag at the end. There were 4 from Richmond, 3 from Tuckahoe and 1 from SOJ. Richmond now has the ghost flag.

    Good conversations continued after Emoji took us out and another F3 morning was successfully completed.

    The Carpenter