Category: Richmond, VA

  • Dora Up that Kettlebell

    A lucky 7 arrived at Washington-Henry to enjoy a Dora of a day.

    This is how it went down

    Mosey over to the bus loop

    COP (ALL IC) – Burpee OYO, SSH, DQ, Tempo LBC’s, Heels to Heaven, HRM, Arm Circles

    Dora 1-2-3 – Partner Up (change partners each set), first partner runs a lap around the bus loop, second partner does exercises, switch, rinse, and repeat.

    Set #1 – 50 Snatches, 75 Renedage Rows, 100 Goblet Squats

    Set #2 – 25 KB Burpees, 50 Demon crushers, 75 Situp + Press

    Set #3 – 25 Pistol Squats, 50 High Pulls, 75 Front Squats

    Set #4 – 25 KB Swings, 50 Clean + Press, 75 Thrusters

    Mosey back to the SF for Numberrama, Namerama, Announcements and Emoji took us out.

    MOLESKIN

    Small crowd but fun morning. Doozy was the first to arrived but parked in the wrong parking lot. Speaking with him afterwards, it seems the app is due for a little updating. YHC will need to put in a good word with Wilson.

    It was good to have Doozy joins us for is first ever KB workout. 2 down and 3 to go for his summer tour part in DaVille

    Glide moved up in weight but we ran out time before we could host a graduation ceremony. Something for the Q in weeks to come to keep in mind

    YHC tried to give some “encouragement” to Mudface and No Idea in regards to the running part. The “encouragement” was countered with major resistance mainly from Mudface. YHC will keep this in mind for Mudface’s Q tomorrow.

    Emoji showed off some skills during the Demon crushers using YHC’s 35lb KB. This guy normally only uses 20 lbs. Maybe its time to increase that weight!

    ANNOUNCEMENTS

    • Anvil tomorrow – Per Mudface if we get at least 10 out we do something “fun”. If not we will be doing The Murph. Summer tourists, be sure to make the trip!
    • Puppy Pile this Saturday – Starts at 7:05

    SPIT ON THAT!!

  • 42 Second Headstand Day

    14 strong posted this morning for WDog. Here’s how it went down:

    COP: SSHx25 // DQx10 // Arm-circlesx15/Reverso // Helicoptersx10 // Merkinsx15 // LBCsx15 // Crabcakesx20

    Mosey to Rusty Cage: Triple check. Pull-ups // American Hammers // Run to the Hydrant and back

    Mosey to Amphitheater: Start at bottom step with 1 Incline Merkin // 1 Dip // 1 Box Jump, work all the way up to 18 Incline Merkins// 18 Dips // 18 Box Jumps

    COP to wait for the 6: PTLsx20 // WW2sx25 // Mountain Climbers x25

    Final YHC Birthday Exercise in honor of my grandpa, who every year on his birthday would do a headstand for the number of seconds that was equal to his number of years. Partner up, do a headstand for 42 seconds with partner help if needed.

    Mosey back to the flag: Announcements, numberama, namerama.

    YHC took us out.

    NMS: Birthdays are always a good time to think about one’s mortality. David Brooks often speaks about Resume Virtues versus Eulogy Virtues. Resume virtues are about our achievements, successes, and image: those things that others see. Eulogy virtues are about character, courage, faithfulness, patience and love: those things that reside beneath the surface that we all hope people will actually say about us at our funerals. The problem is, the world around us pressures us every day to focus almost entirely on the Resume Virtues, even though we know it’s not the way of life. The Eulogy Virtues are also much harder to attain: they require introspection, self-awareness, repentance, and above all, suffering. But as Jesus said, the one who seeks to gain his life will lose it; the one who loses his life, will gain it.

    Let’s be men who go hard after the right things. Thanks for the honor of leading among you!

  • Big Numbers @ SOT

    17, thats right, 17 Warriors posted at SOT on this steamy Weds morning! 530 hit and the PAX took off.

    COP

    SSH x 15

    DQ – Slow x 5

    Imperial Walkers x 10

    Merkins x 10

    Arm Circles x 15, reverso

    LBCs x 30

    Helicopters x 10

    Mosey to the track

    Millennium – Track Style

    YHC calls an exercise, PAX does it until a member hits 100 reps and calls it out, PAX jump to their feet and run a lap around track. Repeat 10 times. (modified after 9 due to time) Planks, wall sits, and Hallelujahs to recover.

    Exercises included – Merkins, Lunges, Hello Dolly, Rosalitas, Squats, Arm Circles, Monkey Humpers, LBCs, and Flutters.

    Should have been just under 3 miles total – Someone keep me honest

    Back to the Flag – Numberama, Namerama, YHC took us out

    Announcements;

    Puppy Pile Sat – 7:05 – Marv has the Q – Get those 2.0s out

    Happy Hour Independence Golf Course Thursday 6pm

    NMS:

    Awesome morning in the gloom with this group of men. Everyone pushed hard. Tobit, POG and Marv led the pack with exercises and getting around the track quickly, way to lead fellas. Also good to have Marv and Splinter come across the river for some summer tour action, keep it up boys. New Market posted 9 PAX this morning, flat out awesome to see. Also shout out to Lug and Bullseye for putting in the extra credit run before posting, you boys are killing it! Always an honor to lead this group and I appreciate the opportunity. Hug your loved ones boys and reach out to an old buddy today fellas, you never know who may need a quick call!

    Marmaduke!

  • Feels like Home

    Three posted to Punisher on this sunny and at least 70 evening. The beatdown went something like this.

    COP

    • 25 SSH – IC
    • 10 Helicopters – IC
    • 10 Don Quixotes – IC
    • 5 small, 5 big Arm Circles – IC, Reverso
    • 10 One Legged Lunges – IC, switch legs for 10 more IC
    • 5 Merkins – IC
    • Lower to 2 inches and hold. Then 5 more Merkins – IC
    • Raise up to normal plank position – 5 more Merkins – IC
    • 20 LBCs – IC
    • 10 Heels-to-Heaven – IC
    • 20 APDs – IC

    Mosey to Bus Loop

    Variation of the Triple Sprints – Two stand on one side of bus loop, the other on the other side of the bus loop. The first person goes while the last does 5 burpees. When the first gets to the second, the second runs while the first does 5 burpees and then holds plank. This continues until all members have run 5 times and done 5 sets of 5 burpees.

    Mosey to Playground

    Bulkhead Special

    • 1 Pull-up followed by 2 Merkins
    • 2 Pull-ups followed by 4 Merkins
    • 3 Pull-ups followed by 6 Merkins
    • Continue until you do 11 Pull-ups followed by 22 Merkins

    Mosey to Shelter for Tabata

    • Round 1 – One Legged Lunges, Alternating every set.
    • Round 2 – Upright APD Dips.
    • Round 3 – Rotating Elbow Planks/Foot to Hand Mountain Climbers

    Mosey back to the VF for 2 Minutes of Mary

    • 25 Freddie Mercuries – IC
    • 20 Rosaleta’s – IC
    • Hold 6 inches for a 30 counts (lasted about a minute.)

    COT – Numberama, Name-o-rama, Announcements YHC took us out.

    NMS

    Always great to be back in Ginter Park which is where YHC grew up just 4 blocks from The Punisher. At that point, there was not an elementary school. It was a small park called 13 acres. YHC’s family moved out to Short Pump 32 years ago, so it always nice to be able to ask Chum Bucket about some of the changes during that time including an urban farm that is where YHC used to play baseball.

    YHC is always even surprised how he is able to post within 1 minute of the starting time consistently. Swirly assured Chum Bucket that YHC would be pulling up at about 5:59 PM. He was right.

    YHC expected larger numbers because of the summer tour, but had a great time working out with Swirly and Chum Bucket. Well done.

    Announcements

    • Puppy Pile this Saturday (0705) at Dogpile. Marv has the Q
    • Happy Hour this Thursday at Tavern 19 (Independence Golf Course) – bring the M and the 2.0s for some food and music and family fun.
    • F3RVA Retreat – September 21. See Vinny for details. Also, there is a sign-up sheet for teams for the Cornhole tournament — you MUST partner with a guy from another Region.
    • July 4 Convergence – Tredegar. 7 AM

    It was an honor to lead this evening.

    Gotta Run!

    Phonics

  • The Fab Five

    5 Fantastic athletes showed up wondering who would take the lead on this nice warm morning.  It went a little something like this:

    Handshake Q: 

    COP:  20 Side Straddle Hops, 10 Don Quixotes, 10 Merkins and 20 (?) Freddie Mercuries.   

    First Exercise: Indian Run around Quioccasin Middle School

    Second Exercises: Pole Running – each PAX grabbed a pole and alternated between flutter kicks and leg lifts while a PAX ran down and up the bus loop. Did that a few times and my abs are looking good right now.

    Passed to Fireman Ed for Q:

    Third Exercise: Run to benches in front of school. 2 sets of 20 Tricep dips with a set of 20 incline merkins

    Say goodbye to Handshake who had to leave at 5:55 p.m.:(

    Next Exercise: Partner up and share 100 PLTs

    Next Exercise: 3 sets of 8 jerkins on the bars by the track. Remembering Conspiracy’s advice, I requested that we go slow and hold at the top.

    Ran around track, did a bear crawl up the hill to the parking lot and closed with 30 American hammers, 20 mountain climbers and a bunch of LBCs.

    Closed in prayer.

    It was nice to have a small group including a visitor from DaVille or SOJ (Corned Beef). Handshake showed his devotion by working out around the track before Heartbreak to get his 45 minutes in before he left at 5:55 (not sure why he had to leave at that exact time).

    Announcements:

    Puppy Pile 7:05 6/29, Convergence – 7/4 at 7 (I think) at Tredegar, some social going on at Independence on Thursday per Corned Beef and retreat on 9/21 (sign ups for Cornhole tournament need to be done soon).

    Have a productive day!

  • Fourth Annual F3RVA Home Run Derby — the part of Big Al was played by Rosie today.

    34 men posted, 33 men stepped up to the plate for the Fourth Annual F3RVA Home Run Derby and the results were much the same as the previous 3 years…LOTS of Burpees and a few bombs.

    With McRib unable to go for the 3-peat, Rosie stepped up his game to keep the trophy with SOJ for the 3rd year in a row with 2 bombs. Marv, Kryptonite and Fudd each had 1. That’s right, 33 batters, 99 swings and just 5 home runs. But, on the bright side, we did get 87 Burpees in!

    For those checking the record books, here are the F3RVA HR Derby Champions:

    • 2016 (Inaugural) – Wedding Singer
    • 2017 – McRib
    • 2018 – McRib
    • 2019 – Rosie

    The PAX continues to grow and grow from 7 in 2016, to 22 in 2017, 23 in 2018 and a whopping 33 this year.

    With the rise in numbers, YHC made the decision to reduce the pre-game calisthenics and lighten the burpee penalty to ensure that we could get through the lineup. All in all, it went something like this:

    Make sure to sign-in for your spot in the Lineup and then form up around the Flag in right field. 2 Poles (run from foul pole to foul pole twice) to loosen up the legs, then circle up for a quick COP, including DQs, SSHs, and Arm Circles.

    Instructions were – 3 swings (for the record, YHC did advise the PAX that you may be selective and wait for a good pitch…just sayin). A fair ball over the fence is a Home Run, everything else is CRAP…I mean an OUT. If a Batter makes 3 outs – PAX does 3 Burpees. If a Batter hits 1 Home Run – PAX does 10 WWII situps. If a Batter hits 2 Home Runs – PAX does 10 good form Jump Squats. If a Batter hits 3 Home Runs…ha, like that is going to happen — BUT, if it ever happens, the Batter gets a victory lap around the bases while the PAX does an exercise of his choice.

    It took until Batter #14 (Kryptonite) before a ball left the yard. YEP – 13 batters and 39 Burpees in a row…OUCH!

    Marv stepped in a few batters later and almost jacked one FOUL before launching one out to Right Center that almost cleared the second fence on the field behind ours. Just when it looked like Tuckahoe might take the HR Derby crown on Huguenot soil, Rosie stepped up and BOMBED 2 out to left and left center for the crown. Fudd launched one out a few batters later but couldn’t get a second to push into a swing-off with Rosie.

    We got through the lineup with a few minutes to spare, so we ran the bases, sprinted out to the Flag and Planked for the last minute.

    COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • Puppy Pile this Saturday (0705) at Dogpile. Marv has the Q
    • Happy Hour this Thursday at Tavern 19 (Independence Golf Course) – bring the M and the 2.0s for some food and music and family fun.
    • F3RVA Retreat – September 21. See Vinny for details. Also, there is a sign-up sheet for teams for the Cornhole tournament — you MUST partner with a guy from another Region. Vinny and Gumbo will bring the STACH BROS to life. Everyone else is playing for second place!

    NMS –

    I love this day gentlemen. It is not our toughest workout and I know there is a lot of standing around…unless you are Fudd and Bodos and freaking eating up every ball in your vicinity. But, it is great fun and something that YHC and my 2.0 (Redbird) very much look forward to every year. I can’t thank you guys enough for playing along and for getting jazzed up about it. 33 guys out there was awesome.

    Thanks to Shakedown for posting in his sling (and in pain) to take some photos for us and to be with us.

    Great coffeeteria afterwards with Two-Pop, Bullseye, Flatline, Shakedown, Rosie and Redbird.

    Offshore has requested the YHC update the bucket of balls for next year, so I will be in search of some juiced up balls and maybe some corked bats. One thing is for sure, I will look very much forward to the Fifth Annual HR Derby and to enjoying it with you guys.

    Until then, and until August…No More Gumbo For You!

  • How dedicated are you ?

    Swirly’s board 6/25/19.

    10 strong posted this morning for Spider Run and here is how it went down..

    Oak route 4.5.6 milers .

    The humidity was 100% out there this morning but that did not hold back the 10 that showed up to attack the day. Saabski and Kubota ran from their houses so they got some extra in – well done ! 7 – eleven set a personal best she ran farther today than she ever has 4 plus miles – awesome job!! 7 eleven gets credit for today’s BB title. She has been working extremely hard this summer to prepare herself for the next step (College Athletics) there really is no faster way to reach gold status in Swirly’s book than to give life everything you got. I am so very proud of 7 -elevens efforts and am confident that what ever lies ahead for her she will have the strength, fortitude, and desire to achieve her goals. My good buddy Circle K smiles alot – now you know why (it’s not only the coors lights ) 🙂

    Super job by all who ran this morning – Tobit freaken killed it up Boatright catching up with Saabski and Faceplant – well done dude.. Lugnut crushed it and he didn’t get lost (Unbelievable ) ! Singer and TYA made it look easy out there and could have kept going… It was a pleasure to be out there with all of you.

    Thanks to all for the anniversary wishes – i really appreciate that. I am truly blessed and have much to be thankful for !

    What is it you want ? How dedicated are you to achieving it ?

    See y’all in the gloom..

  • If a tree falls in the gloom and there are pax members there to hear it…?

    Umm, no. 8 versus 8 showed up anyways to do their best! That’s right, 16 pax to DaVille during the Home Run Derby south of the river. Color me impressed!

    So, while Pick2, Marco Polo and I are sitting there at 5 until go-time wondering where everybody is….thinking this is about to be a very uninteresting game of frisbee….we hear a crack, followed by more cracking and we turn around to watch a tree in the front lawn come crashing down. No joke, that happened this morning. Right after that, Atlee high school filled up with cars, as everybody must have got stuck behind Phonics on the way to the AO (he drives slow).

    At 0530, we did a slow mosey to the field and divvied up in to people that brought white shirts and those that didnt….then 2 people with both switched up. Between the multitude of horrible throws and even worse flat out drops…along with some rules violations (I blame Lab Rat for not teaching everybody the rules of the friggin game he told everybody they were going to play ahead of time), there were some really great plays made! Marco Polo had a layout grab for a point, and Spike plays defense like a boss. In the end, like always, it all comes down to the final point. Both teams gave up possesions, until finally team white got the game winner. Groans were heard on the mosey back to the flag, which means a little competition can make you push outside your comfort zone.

    Welcome to Buzz Bait! A friend and fellow runner of Evil Twin’s. Glad to have you out! Now, get your dad to come next time.

    Apology of the week goes out to Phonics for cutting off his annual special events breakdown this morning. Dogs and kids, homie….dogs and kids.

    Announcements:

    -Summertime tour continues. Plenty of time to jump in on the action! Signup here: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1083932325

    -Puppy pile after Dogpile final Saturday of the month. MARV has the Q.

    -4th of July workout is at Tredegar parking lot, 0700. If you are in town, come on out!

    -A bunch of stuff happening in September. See Phonics for the breakdown. He will gladly list all of them.

    Lab Rat apologizes…

  • Sunny and 700

    Seven of F3 Nation’s finest converged upon The Village of Myrtle Beach for a humid Tuesday morning workout.

    The Thang

    • 1.8 Mile mosey from Dunes Village Resort to 904 65th Street
    • COP – SSH, DQs, Arm Circles, Overhead Press, Overhead Claps, Cherry Pickers, Merkins
    • Long mosey around perimeter of AO
    • Partner Up – 50 step ups, 50 dips, run around the building
    • 7s – Just like 11s with Burpees/ Plank Jacks
    • Mosey perimeter of AO again to parking lot
    • 4 Corners w Blocks – Merkins, Squats, Overhead Press, Blurpees (20 each)
    • Mary – Flutter Kicks, Dollys, Heals to Heaven, Freddie Mercurys
    • 2×50 yd Sprints AYG
    • Numberama, Nameorama, COT
    • 1.8 Mile mosey back to Dunes Village Resort

    Moleskin

    YHC wouldn’t normally post a backblast downrange, but summer tour extra credit would seemingly require it, plus big data is watching. YHC arrived early to secure the AO, but found it was already pretty secure, in fact it was fenced in and required special credentials to enter. Alas a regular arrived and YHC was able to get in with the secret fistbump. The men of Myrtle Beach greeted YHC with a nice welcome and the PAX was off. The natives didn’t seem to notice the humidity, but YHC left a trail of sweat all over the AO, felt like sunny and 700.

  • Track Day

    11 Runners/Ruckers including one summer tourist arrived at Atlee HS for a change of pace day.

    Ruckers did their thing and YHC gave the option for the PAX to either run the 1.6 mile lap around the schools or get in some sprint work.

    Doozy, Wheelie, and As You Wish did laps and the rest headed to the track

    This is how it went down on the track

    Deciding Ladder – Running at about 75% speed, the following was completed:

    • 1 – 800m
    • 2 – 400m’s
    • 4 – 200m’s
    • 6 – 100m’s

    1 mile-ish mosey back to the parking lot

    As training continues for the Colonial 70, YHC knew the back need a change of pace. Glide crushed the pace giving YHC a challenge every lap

    Good to have Circle K and 7-11 back out again. Circle K noted he had planned to run the Michigan today which 7-11 responded Track Day was a better choice

    Glad to have Doozy join us today. Thanks for making the trip up north

    SPIT ON THAT!!