Category: Richmond, VA

  • Sevens

    Boberry and YHC hit the streets of Midlothian, for a less intense than the usual Swift Freak Show. Boberry has been bombarded by the peak holiday season, and didn’t want to do anything “too crazy”. This seemed kinda tricky, considering this is the guy who leads Iron PAX every year. So YHC did his best, and feels like he came up with something not too mild, but not Iron PAX level either.

    Sevens

    After a 10 minute warmup, the run is broken into 7 minute segments, that are further broken into periods of easy running, and a set pace.

    5 minutes @9minute mile pace / 2 minutes easy

    4 minutes @8:30 / 3 minutes easy

    3 minutes @8:00 / 4 minutes easy

    2 minutes @7:30 / 5 minutes easy

    Bonus 1 minute @ sub 7 pace

    10 minute Cool Down

    Great chatting with Boberry, about a lot of different topics.

    No Graveyard Shift next week, with Thanksgiving. Hope everyone has a great holiday. YHC has a lot to be thankful for.

  • Not For the Faint of Heart

    Maybe it was the night before text to bring gloves that held the numbers low today. I assume the fartsackers knew what that meant. You guessed it. THE HARDEST MILE.

    0530 alarmed and the 5 HIMs took off at the starting line.

    Lap1: Bear Crawls. PAX was a little worried with Wildcat out front, but we let him have his space.

    Lap2: Lunges

    Lap3: Broad jump burpees

    Lap4: Run

    With a low amount of modification, we had 5 min to spare. Lets destroy the abs. LBCs at different speeds and a long hold to end. Flutter kicks at different speeds with a hold at the end. Windshield wipers.

    Great work all around gents!!! All safe for another 6 months.

    Numbers, names, Announcements, PR, COT.

    Chili cook off 11/23 at The Alamo Clubhouse

    12/6 Daddy Daughter Dance see slack

    Always a honor to lead you gents.

  • Sting Operation

    A posse of 10 gloom officers attempted to join the sting operation of local law enforcement converging at The Forge, but after 15 minutes of the PAX playing frogger , and no fugitive FNG’s joining the beatdown, the cops moved operations over to the Middle School, and the gloom warriors claimed victory over the day in the following fantastic fashion:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the top lot and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC including a run to the top of the knolls and back

    COP #1:

    • Mosey to the bottom of Love Hill
    • QUARTER POUNDER
    • Run up to each successive light pole for given reps, Bernie back to start, hold for the SIX
    • x25 Merkins (x10 Wide, x10 Reg, x5 Diamond)
    • x50 Squats
    • x75 LBC’s (x25 Reg, x25 Oblique ea side)
    • x100 SSH’s

    COP #2:

    • Mosey to bottom of Handicap Ramp
    • OVER UNDERS
    • PAX line up to alternate hopping over and ducking under rail intervals

    COP #3:

    • Ascend MOUNT CHAPLAIN
    • Stop at each paved landing going up to complete x10 Merkins and x10 Heels to Heaven

    COP #4:

    • Mosey to the AMPHITHEATER
    • Partner up for a MINI DORA
    • While P1 does reps, P2 box jumps up and down steps to then switch
    • x25 Burpees
    • x50 WWII’s
    • x75 Flutters (2-ct)

    COP #5

    • Mosey up to the ECHO CHAMBER
    • x10 Hoedowns IC
    • x10 Donkey Kicks IC
    • x10 Hoedowns IC 
    • IC reps Loud and proud for the assembled cops

    Mosey BTTF:

    • Circle up to stretch and Review the F3 Mission, Credo, and 5 Core Principles 

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • COFFEE!!! Thank you Snuff m’dear. 

    NMS:  It was quite the happening AO this morning with no less than 15-20 law enforcement driving around and through the AO at various intervals, inspiring discussion as to whether they were looking for a fugitive on the run, or just trying to decide where to meet up. The PAX discussed whether we would take down and hand over the fugitive, or welcome him to F3 as an FNG – this IS open to ALL men you know. Haha. Well, the beatdown kept the PAX moving and our spirits light, and YHC was particularly impressed with how loud and proud the PAX sounded as they counted off reps in cadence in the Echo Chamber. Thank you Snuff for the amazing coffee!!! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • Thanksgiving Day – TWO options will be 0530 Timberwolf Ultimate Frisbee, and a 0700 pConvergence at Mary
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • Extended Edition

    5 PAX at the latest edition of F3RVA’s premier evening workout………….Here is a brief summary for your viewing pleasure.

    Warm Up: Lap around the parking lot followed by Ski Jumps, Invisible Jump Ropes. Apple Bottom Poppers, HR Merkins, Freddie Mercuries, Flutter Kicks, Hello Dollies, Knee Pulls, Butt Kicks, Lunge Walks, etc.

    Mosey to the lower parking lot for Exercise One: 4 Corners with expansion pack.
    Corner 1 – Merkin ring of fire (2 rounds)
    Corner 2 – Hump Circuit with 50 each of Monkey Humpers, Wallabama Prom Dates, Pickle Pounders
    Corner 3 – Ab ring of fire (Hold Boat position), 2 rounds
    Corner 4 – Leg Circuit with 25 lunges, 50 Jump Squats, 75 calf raises, 100 plank jacks.

    Exercise Two: Indigenous People’s Run – full lap around the complex. Man in the back does 2 burpees and runs to the front. We mixed up the mode of transport and included running, Bear Crawl, Lunge Walk, Curb Crawl, Crab Walk, Forward Straddle Hops. Switched up at various intervals.

    A few minutes left for Wall Work – Hoe Twists, Hip Slappers and Dirty Hookups.

    Variable arm exercises as YHC limped back to the flag for COT.

    Final Thoughts: It was great seeing Ghostbuster and Meatball back out! House Party is not a huge fan of the dark and cold evening temps. TryHard described the working out as weird but effective – which pretty much sums up by F3 Q career. Until next time……………..

  • How To Not Look Like a Security Guard

    One launched for a few weighted loops around the lake. Temperatures were 70 and sunny. According to the residents wondering who the guy in black shoes, black shorts, a black shirt, and a giganormous black flak jacket was, the following might have happened.

    Loop Lake Florida 3 times. Rough distance 2 miles. 40 pound ruck. 2 cups of coffee.

    Number, name, and YHC took himself out.

    NMS: YHC has been traveling a ton. And, with traveling / working comes…a smidge more “drink” than is probably either healthy or desirable. No running after a night out…so, thus begins the upside / downside of having a ruck. It makes exercising easier, but it makes drinking easier. Gonna have to figure this one out.

    All that said, rucking has one huge advantage…can carry coffee with me while working out.

    Announcements:

    The Bridge is December 27. Kubota with the Q.

    Need a Q for January.

  • Coupon Triple Triple Surprise

    10 Gentlemen of the Gloom converged at Mary to start our Thursday in the very best way. After checking for the nearest emergency toilet options using Hitch’s new app, we launched forth at 0530. On the way to the COP, we stopped by YHC’s car to pick up some coupons.

    COP: Deadman hang, DQs, Imperial Walkers, Ukranian Soldiers, etc.

    Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Lunge pass throughs, P2 overhead press, P3 run to the fence, Bernie back // Round 2: P1 Goblet Squats, P2 Kettle bell swing, P3 karaoke to the fence and back. //Round 3: P1 – alternate rows 10x P2- Bench press, P3- bear crawl half way to the fence, run to the fence and back. Deposit the coupons on the way back to the flag.

    Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, Flutter Kicks 25xIC. End with 10 burpees OYO and some stretching.

    Numberama, Namerama, YHC took us out.

    NMS: Coupons are a rare sighting at 45MOM. Not all were happy to see them today, but it was good to get some solid strength work in. Great groupings and perfect temp.

    SYITG

  • Trail of Divots

    Eighteen KB warrior assembled for a weighted journey today at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB carry to the band/practice fields for a KB beast:
      • Rifle carry & sit ‘n presses
      • RH waiters carry & high pulls
      • LH waiters carry & curls
      • Death crawls & overhead presses
      • Lunge walks & tricep presses
      • Back carries & lawnmower pulls (each arm)
    • Jog the field
    • KB carry back to the flag for COT with YHC taking us out

    Great to see some familiar faces back at Circus Maximus today and solid work all around.  Mumble-chatter was intense for COP, but it dissipated as the workout progressed.  The biggest challenge of the KB beast is being under weight for so long.  Plenty of divots were left on the turf as KBs were dropped in fatigue. 

    Convergence next week at Mary for Thanksgiving.  Workout starts at 0700. 

    Prayers up for those dealing with sickness/injuries, job searches and family member next week.  God is good all of the time!  Lots to be thankful for.

    Attila

  • Titans of The Bermuda

    3 Mammoth Men emergered from another frosty gloom(YHC is ready for shorts weather again).

    Set the Box Timer to go off every 5 minutes to do 10 Merkins.

    Brief Warmarama 20 ft from the bat mobiles.

    Take up our irons and head for the Bermuda for a round of Triple Check : P1 runs up the field 100 yards and back / P2 KB Squats / P3 Toss the medicine ball over the field goal.

    Meander over to the parking lot for a round of some painful 11’’s – Merkin Pull Through (The Hard Way) / Lunge walk your KB across to 2 tree island for 2 Arm Curls.

    Numbers and Names!

    CoT – Announcements & Prayer Requests – Thanksgiving Convergence at 45MOM.
    YHC closed us out!

  • Revenge of the Nerd

    Look ma! There’s wood in that thar Woodshed!

    That’s right, 4 HIMs from the Woodshed took last week as a challenge and showed up to join 5 other HIMs to take delight in the Nerd-based workout promised by YHC. With a little creativity and some learned Prompt Engineering studied while job searching, YHC let an older Llama2 model craft a workout that included warm ups, 2 COPS and some downtime. This ChatGPT-like venture allowed YHC to nerd out in the AI space while also crafting a sweat-inducing workout.

    Warmarama took advantage of new lights down from the clubhouse to allow a short mosey to a cross-street where the PAX took part in Lllama2-based delicacies like SSH, Cherry Pickers, Arm Circles, Ukranian Soldiers, Torso Twists and some leg stretching. Moseying back to the parking lot introduced phase 2.

    Llama2 then introduced COP1 which consisted of 3 rounds of sprint intervals the length of the parking lot and performing the following at subsequent ends:

    • 10 Mountain Climbers
    • 10 Freddie Mercuries
    • 10 Leg Raisers with push from a partner
    • 10 Plank Shoulder taps

    A quick 20 count led to COP2 which was similar to COP1 except the sprint intervals ran the other direction for variety and consisted of:

    • 10 Merkins
    • 10 Wide Merkins
    • 10 Diamond Merkins
    • 10 Plank Shoulder Taps

    Finishing with time left, the PAX enjoyed a solid ring of fire led by each of the 9. Llama2 did not account for this time, so looks like YHC’s prompting skills need some improvement.

    COT included prayers for Excel’s 12:30pm interview on Thursday and praises for TeddyKGB joining St. Gabriel’s church with his wife and being able to now take communion.

  • Two roads diverged in a yellow wood

    Two PAX arrived on this wet day. YHC was 1-min late, so the other PAX had already left to do his own circuit. According to the street lamp that went out at 5:40am, here’s what happened by the amphitheater:

    COP: Helicopter, arm circles (forwards and backwards), Ukranian soldiers, Imperial walkers, Copperhead squats.

    Merkins x35, Superman x 1min

    Cue music-driven ab excercises – flutter kicks, freddie mercury, LBCs

    Algore for 1 minute

    Arm lifts with traffic cone x 3 sets

    Bear crawl + SSH through half of the traffic circle

    Mosey to stage – 3 sets of BTTW, merkins, and belly-down starfish

    Mosey to Cage – 15 pull-ups and 10 Jerkins

    Mosey back to the field – 20 squats, 15 hand-release merkins, 30 merkins

    Both PAX reconvened at the field for some fellowship, and YHC took us out, asking the Lord to help us remember his love for today.