Category: Richmond, VA

  • You’re Welcome

    Six statuesque studs and a single sickly sir strove for success and stomped out the surrender to the sedentary sack of slumber

    One Burpee to celebrate the birth of Spit’s youngest

    Mosey to the inner courtyard of the school for…

    COP

    SSH

    LBC

    Arm Circles – big and small one way

    DQs

    Merkins

    Arm Circle Reverso – big and small

    Mosey to the front of the school for …

    Build a Burp Baby Bench Beast

    Start at bench in front of school – 6 squats

    run to playground to next bench – 6 squats, 6 mountain climbers

    3rd bench – 6 squats, 6 mountain climbers, 6 HRM

    4th bench – 6 squats, 6 mountain climbers, 6 HRM, 6 jump squats

    5th bench – 6 squats, 6 mountain climbers, 6 HRM, 6 jump squats, 6 SSH

    run to the far end of the fieldto the last bench – 36 burpees

    run back to each bench in reverse order, removing an excersize at each bench until you are back down to 6 squats

    Mosey back to the playground for a little

    Triple Check

    groups of 3

    first partner runs to the soccer goal and back while the others do wide hand derkins (werkin derkins?) and burp-ups. Switch up when the runner gets back. Normal triple check rules apply

    TO THE BASKET BALL COURT for…

    Suicides

    run to first basketball hoop and back, do one burpee

    run to benches and back, do two burpees

    run to second basketball hoop and back, do three burpees

    run to the end of the court and back, do ten burpees

    Mosey back to the flag

    Ring of fire

    first round 5 explosive merkins

    second round 5 crabcakes

    Announcements

    no excuses workout happening this Saturday, EH some people

    https://www.facebook.com/events/2335554440048502/

    NUMBERAMA

    NAMEARAMA

    Chewy took us out

    NMS

    It was good to get back to the Anvil after a week off. There was a plan for today’s workout that was thrown out the window once Spit asked if we could a one burpee at the beginning of the workout for a birthday celebration. That sounds like a great idea and if we are doing one why not do a lot more. This all sounded great and that YHC blames on the fever that he had the night before. Solid effort was put in by all and it was great to have Bucket Mouth returning for the summer.

    Thanks for letting me lead

  • The Summer Solstice Birthday Dance Party

    6 Davillians and one visitor from the south arrived on a cooler Friday morning to enjoy the “officially” start of summer and the longest day of the year

    This is how it went down

    A Burpee Mosey – The PAX started out on a mosey around Forest Lake Hills for 12 minutes. After every minute, YHC would call out Burpee and the PAX completed one Burpee for a total of 12 Burpees

    Mosey to the field

    COP – DQ, Helicopter, Arm Circles

    Mosey to the Pavilion

    Friday Morning Dance Party – Concept is simply, complete an exercise while a song is being played. Exercises were choice from a small stack of the “F3 Workout Deck”. Exerices and songs were:

    • Squats to Friday Night by Eric Paslay
    • Shoulder Taps to Old Town Road by Lil Nas X feat. Billy Ray Cyrus
    • American Hammers/LBC’s to It Ain’t My Fault by Brothers Oshorne
    • SSH to Flatliner by Cole Swindell feat. Dierks Bentley
    • Mtn Climbers to Chattahoochee by Alan Jackson
    • Plank Jack/WWII Sit ups to Caught Up In The Country by Rodney Atkins
    • Incline Merkins to Make You Mine by High Valley

    Mosey to the Parking Lot

    Summer Solstice Corners – Today is the longest day of the year with nearly 15 hours of daylights, the PAX did Four Corners to celebrate. 15 Merkins, 15 WWII Sit ups, 15 (2ct) Mtn Climbers, 15 SSH

    Mosey back to the SF

    1 MOM – Superman

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    Small but fun crew this morning. YHC got things start in a non traditional way. Yesterday was YHC’s 2.0 First birthday. Since he didn’t have the Q the day before today would be have do. The celebrate the PAX did one burpees every minute for the first 12 minutes.

    This has been come a tradition for YHC around his 2.0’s birthday. As most would agree our 2.0’s are the best things that have happen to us (minus our M’s) so we should celebrate them.

    Glad to have Patti Mayo back visiting us. Always good to catch up with him.

    Also good see Denver (formerly known as Grizzly) back out

    ANNOUNCEMENTS

    No Excuse Workout tomorrow 7:30 @ Milestone Clubhouse. See pre-blast and Facebook Event for details. Don’t show up without a FNG’s fellas!

    SPIT ON THAT!!

  • 5 is better than 3 at Twin Team

    3 warriors ventured into the gloom at 0530 at Twin Team to navigate an absolutely gorgeous 70 and sunny morning in RVA.  At 0533 2 additional men followed suit to  join the triad and expand the PAX to 5 for an action packed hot potato Q at Twin Team.


    Here is what YHC thinks went down:

    Mouse Trap Q

    Mosey around bus loop and back to parking lot to begin COP

    COP

    • Arm circles forward x 10
    • Don Quixote x 11
    • Russian Soldiers x 12

    Pass Q to Loose Goose

    Mosey to baseball field at Bettie Weaver

    Four Corners

    • Corner 1 – 10 Merkins
    • Corner 2 – 15 WWIIs
    • Corner 3 – 20 Squats
    • Corner 4 – 25 Lil’ Baby Crunches
    • Repeato adding 5 additional reps per corner

    Pass the Q to Oyster

    Mosey to Left Field line of Baseball Field

    Oyster Special

    • Sprint to end of the field
    • Mosey Back
    • Repeato x 3
    • Note: On 2nd mosey was reversed (marmaduke style)

    Pass the Q to Tobit

    Mosey to the Swamp and to the football field (w. sprinklers on)

    Quarter Pounder Swamp Style

    • Crab Walk Forward 25 yards
    • Bear Walk Forward 25 yards
    • Broad Jump 25 yards
    • Crab Walk backward 25 yards
    • Repeato

    Pass the Q to McRib

    Mosey up to the Bettie Weaver playground

    The 6 Pack

    • 5 pull ups followed by 1 Squat
    • 4 pull ups followed by 2 Squats
    • Etc

    Plank and wait for the six

    Mosey to the front bus loop

    Curb Crawl

    • Grab a curb and perform 1 merkin then bear crawl across to opposite side and perform 2 merkins
    • Repeat up to 5 merkins and then back down to 1

    Al Gore

    Mosey back to the flag for Mary

    Mary

    • LBCs x 20
    • APDs x 20
    • Burpee Shuffle
    • Merkin Ring of Fire
    • Supermans

    Announcements

    • Puppy pile Saturday June 29
    • No Excuses June 22
    • Something else really early on June 22

    Numberama, NameOrama

    YHC took us out

    NMS

    It was a great morning to be out in the gloom.  YHC got a little bit of a late start and arrived to the AO at the exact same time as Loose Goose.  Luckily for us the PAX was in the same parking lot getting started on a good hot potato Q. 

    Mouse Trap kicked it off pretty well with some COP exercises.  YHC arrived right at the tail end of arm circles, just as the Pax was about to go into Don Quixote.  Apparently, Mouse Trap had the record player on the wrong setting as the initial cadence for DQ was at neck breaking speed.  Luckily an adjustment was made and a comfortable DQ rhythm was settled on. 

    Loose Goose had only been on the premises approximately 120 seconds when the Q was handed over.  Upon leading the Pax into Four Corners LG was mentioning an epic 4 corners led by LugNut at No Toll, which coincidentally reminded YHC of a legendary 4 corners told that LugNut led at Source of Truth.  YHC hasn’t had the pleasure of partaking in a LugNut 4 corners, but legend holds that he has mastered the art of it.  YHC was also surprised at how dry the grass was on the fields of TT, which was evidence of the absolutely perfect weather this AM.  Certainly a nice transition from the muggy conditions recently. 

    Next, the PAX was thankful to Oyster for pushing us to stretch our legs and try to improve on our speed work.  YHC has sprinted alongside Oyster a number of times and am always surprised by his quickness and sprinting ability.  He and Tobit were working hard to outpace each other on each interval.  Great job pushing each other fellas!

    A Twin Team workout is always extra fun when you can take a tour of the Swamp (JRHS Football Stadium).  It’s especially a treat when the sprinklers are on and the field is nice and wet.  That made for some challenging crab walks and bear crawls, as much of the pax got sprawled as our hands and feet slipped across the field.  During said crab walk, YHC took a spill on the wet field and got to deal with wet butt for the rest of the morning. On that note….crab walks are a beast for YHC and that’s twice this week that Tobit has brought that pain to SOJ.  Kudos to Tobit for bringing that out again today at TT.

    YHC has not Qd a workout in quite some time and it felt great to take that honor for part of this morning and finish us out with some good upper body focus with the 6 pack and curb crawls.  Those curb crawls were tough and YHC could barely hold up arms for the TD Al Gore.

    Thank you to all the PAX that came and led a great Q this AM.  YHC is humbled to be a part of this great group of men and to be able to help lead from time to time.

    Til Next Time!

    McRib

  • “I am not an amateur” -Wheelie

    A massive crowd of beach cruisers, dirt bikes, and steel framed roadies “older than me” descended upon Mary Munford this morning (38 in total). A couple ran, most rode. Directions were given to Wedding Singer, who was the most seasoned F3 vet at the time that there was in fact no runner Q and that they would be on their own for routes this morning. I laid out the route to the hoards of cyclists that we would be heading down to the Carillon in the safest way I could think of for a lap or two around the lake and return the same way. Of course, it wouldnt be an amateur day if we didnt get lost in Windsor farms…so we did that twice! All in all, it was huge fun (unless you were the Q, then it was a panic attack) and everybody presumably made it back to the starting point. No cars were left in the parking lot, anyways.

    BB title comes from a conversation I had with Wheelie when he showed up to run with his 2.0 on amateur bike day, and that was his response. Touche’, my man.

    A huge shout out to our two FNG’s, LoLo and C-Note….a father daughter duo friends of the Mudd family. I hope they had fun and will come back out soon….maybe we can convince C-Note to keep that hundo a month he pays to fuel the Seal Team Hummers, and buy us lunch with it instead! Here’s to hoping, anyways! Glad you came out, I hope to see you again soon.

    I’ll go ahead and throw Wedding Singer the apology of the week for dumping the runner Q on him at 0527. I assume it went well.

    Lab Rat apologizes…

  • Humid Potato

    5 super studs trekked to Timberwolf this morning without knowing who would be the QIC.  Shakedown quickly took charge and started off a hot potato. 

    Shakedown led a mosey to the tennis courts for a warmup… SSHs, Helicopters, DQs, Russian Soldiers, Merkins, and maybe an ab exercise. 

    Next, Shakedown took the PAX to a grassy hill (a first for YHC) behind the basketball court for 11s.  At the base of the hill, WWIIs.  Bear Crawl to the top for Squats.  Shakedown called an audible after round 1 – Jump Squats at the top instead. 

    Shakedown passed the potato to YHC.  From the hill, we ran single file to the front of the school.  Six performs 3 Merkins and sprints to the front.  Repeat until we arrive at the entrance.

    In front of the school we did one of YHC’s favorite.  Merkins of various style at the bottom of the hill.  Crawl Bear up the hill about 15 yards, then backward run to the top.  Perform a variety of leg exercises and run to the bottom.  4 rounds total and pass the potato to OC.

    Orange Crush took us to the picnic tables in front of the school.  Partner up.  Partner 1 runs across the parking lot around the Group II barricades and back while partner 2 performed various exercises called out by OC.  Exercises included Derkins, Dips, and some ab stuff YHC doesn’t do.  Total 4 rounds.  OC then passed the potato to Tobit.

    With approx. 5 mins to go, Tobit took us back to the flag.  Circle up for 4.5 minutes of abs.  Shakedown notified Tobit there were 27 seconds to go, so Tobit calls out 3 Burpees.

    Numberama, Namerama

    Announcements

    Amateur hour at RAMM Gears tomorrow – beach cruisers welcomed. 

    No excuses workout Sat in DaVille at 7:30.

    OC took us out.

    Great push this morning fellas.  One of the best HPs I’ve attended.  Thanks to Shakedown for providing the VDOT label for the barricades.

    Bullseye

  • Where is the Oxygen?

    A luck 13 posted to The Forge for a Thursday morning bowl of Gumbo…it was served steaming hot like this:

    Long mosey down the hill to the end of the road circle for COP, including the following (all IC):

    • DQs
    • Helicopters
    • SSHs
    • Merkins
    • LBCs
    • Freddie Mercuries

    THE THANG:

    Lighpole Alley – To borrow from the other Thursday AO south of the river, the PAX formed up at the first lightpole on the road back to the top of the hill and YHC explained that this lightpole alley consisted of 7 lightpoles finishing over at the curve in the road (and base of the mountain). Rounds were as follows:

    • Round 1: Perform 10 HRMs at Lightpole 1, run to Lightpole 7 and perform 10 more HRMs, run back to Lighpole 2 and plank for the SIX.
    • Round 2: Same sequence but with 10 WWIIs
    • Round 3: Monkey Humpers x10
    • Round 4: Alternating Shoulder Taps x10 2-count
    • Round 5: Box Cutters x10
    • Round 6: Mountain Climbers x10 2-count
    • Round 7 (no run): 7 Burpees

    Climb the Mountain

    As a PAX we climbed the mountain of the The Forge by various method – lunging, bearcrawling and running. We also stopped at each of the many lightpoles up the hill for some pain sessions, including downhill merkins, uphill WWIIs, APDs, Imperial Walkers and more. Sprint the last three lightpole lengths stopping at each for 2 burpees.

    Triple Check

    Partner 1 bearcrawls to the top of the first grassy knoll, does 3 burpees and runs back to the curb. Partner 2 is doing merkins of your choice – feel free to mix and match. Partner 3 is doing flutter kicks (or pillow fluffers…we miss you Carmen San Diego!). 3 rounds, you know the drill.

    Short slowsey back to the Flag and do you best yoga warrior pose facing the gorgeous rising sun for 1 minute.

    COT, Number-rama, Name-A-Rama and Marmaduke took us out in style.

    Announcements:

    • Next Tuesday is the Third Annual F3RVA HR Derby – don’t go to NoToll. We will meet at Huguenot Little League (behind Robious Elementary School). Bring a glove if you have one. If not, no worries. Come ready to hit some Dingers!
    • Tomorrow is Amateur Hour at RAMM Gears – bikes of any shape or size or age are welcome.
    • Saturday 0730 in DaVille No Excuse Workout — https://backblasts.f3rva.org/2019/06/01/preblast-no-excuses-workout/
    • Puppy Pile – 6/30 — Marv has the Q
    • SOJ Family Happy Hour – next Thursday 6/27 at Tavern 19 at Independence Golf Club. 6:00 p.m. They have a concert series out there so there may be a good crowd. The Hashbury Collective is playing.

    NMS:

    YHC arrived first and secured the AO and planted the flag. Doozy and DTH were close behind and DTH did his best Crocodile Dundee impression by whipping out his Forge Flag and letting Gumbo know – “that’s not a Flag….THIS IS A FLAG!”

    The rest of the PAX cruised in and stretched out to the whirring white noise of LugNut’s ride. Takes a big fan to cool all those horses down. Alas it was 0530 and time to Mosey…Phonics and Scrum must have seen the PAX heading down the hill as they caught up to us for COP.

    It was Sunny and 70s and the air was still and thick. Shirt was drenched by the end of the long mosey down the hill today.

    YHC decided to make full use of the great long hill and bring a little Timberwolf to The Forge with lightpole alley. Doozy and Phonics destroyed lightpole alley and everyone was sufficiently winded by the time we made it back up to the summit with a few pain stops along the way.

    Great partnering with Wilson, LugNut and Marmaduke on the Triple Check. And, great to meet Longpole for the first time. Next summer you summer tourists can see the rest of this massive AO.

    Great job this morning men!

    No More Gumbo For You!

  • Half Mini Robbie Miller WOD

    Or, HMRMWOD for short. The THANG:

    Mosey to the back of the school for COP: SSHs, Imperial Walkers, Russian Soldiers, Don Quixotes, Carolina Dry Docks, WWII Situps IC.

    Mosey to the back field for the HMRMWOD:

    6 Squat and Presses,

    6 Kettlebell Getups,

    6 2-ct Mountain Climbers,

    6 Burpees (with a jump over the KB),

    6 4-man Partner Jerkins.

    Run the field and back for one round. Repeat for 7 rounds.

    30 Lunges towards the VSF, 20 Lawnmower Pulls, then one KB Squat per parking space along the back of the school.

    COT

    NMS: The HMRMWOD is a variation of something we did at the end of the GrowRuck. Robbie Miller was a Green Beret killed in Afghanistan. For more info on the WOD: https://alldayruckoff.com/training/workouts/robbie-miller-wod-half-wod-memorial-workout/ In the absence of pull-up bars, we did Partner Jerkins (thanks to Rosie for pointing out a 4-man version at HDHH).

    Not a lot of mumble chatter as the PAX were putting in solid work. WD brought out his tuba just like old times. It was great to be with Chum and BT again, less than 12 hours post HDHH.

    Announcements: Amateur RAMM Gears, Early Risers, No Excuses, HR Derby, Puppy Pile, Convergence July 4th

  • F3RVA2K Summer League

    Fourteen NBA hopefuls – one North of the Border but in spirit – posted for what turned into a Hitchhiker floor check exhibition. TYA still has wood.

    Mosey to the scene of the crimes (basketball court) for warm-ups.

    COP: Arm Circles. 6 forward. 3 backwards in honor of Cy Young / Tom Brady. Merkins x 10. LBCs x 20. Scorpion Kicks x 10. Smurf Jacks x 10

    Skills Competition (Quadruple Check): Teams of 4 x 4 rounds, duh. PAX performs REAL partner leg tosses (throw the legs down hard; let the legs drop to six inches without hitting the ground), while third PAX member performs jump squats. Timer dribbles the basketball the length of the black top with one hand, uses the opposite hand on the way back.

    Wojos: A staple of any bball warm-up.

    First Game: Games of 4 on 4 and 2 on 3 ensued for 10 minutes. Winner of 4 on 4 played all five members from court one during the second round, while losing 4 on 4 team split and played 2 on 2 – all for 10 more minutes.

    Combine (Ring of Fire): HR Merkins x 10. Hitchhikes x 5.

    BTTF

    YHC took us out.

    Announcements/Prayers: Puppy Pile next Sat. at 7:05. Also next Sat. is a no excuses workout in DaVille. Next Tuesday is Gumbo’s HR Derby at Huguenot Little League – replacing No Toll. Early Risers this Sat. at 4:00. Meet at DP. July 4th Convergence 7:00. Thoughts and prayers for Hitchhiker’s daughter who has been running a high fever for 4 days.

    Moleskin: Back in March, YHC asked Splinter if he ever thought about a mid-summer bball workout when sight lines would be better. He was one step ahead, and already on the Q sheet. A few weeks ago he learned he had to go to Toronto, so I stepped in. All 5’9 and 1/2 of me – the perfect Splinter replacement.

    Five minutes to tip this morning and the Swirly pace started to quietly increase. Two minutes to go, and he was in full on eyes glazed over, veins popping out ready to lead his men in to battle mode. For his own safety, and the safety of others, I let him know that I was the Q.

    Highlights, via 1990s Sports Center Cast were plentiful: Slippin Jimmy is as cool as the other side of the pillow. Opus, from way down town, bang! Hitchhiker/ Mean Gene Okerlund – well, that’s a different sport. Hitchhiker is a banger, baby! He floor checked TYA so hard, that TYA thought he was back in Baaawstan getting trucked next to a burning tire on a frozen slurry pond. That, and he branded Slippin with a nice left eye shiner. Saab, you can’t stop him, you can only hope to contain him. Kubota, PTPer.

    Highlights were too many to recall, but today was a true blast. On the way out, I thanked Splinter and pointed to the sky. Flipper: Jesus, don’t do him like that. Me: Dude, he’s in Toronto, which is up North.

    Swirly: I like playing in the dark better, it’s easier to foul and deny.

    Flipper: I’m better in the dark. Aren’t we all Flipper, aren’t we all.

    Last night at HDHH. Swirly: Splinter Q tomorrow. Saab: As long as we don’t have to play basketball, I’ll be there.

    Have a great day men!

  • Hot/Humid Roller Coaster/HDHH

    11 strong hit the hot, mean streets of Libbie and Grove and one more joined for HDHH on this hot and humid edition of Wednesday Hill Run/HDHH.

    The Route:

    Granite to Cary to the hills Kennondale / Tempsford. Run the pair of hills as many times as you can in the allotted time of 33 minutes. 5 minutes to get to the hills and 7 minutes to get back. 45 minutes total.

    Everyone got in at least 2 rounds of the hills. Special T-Claps to Rosie for getting in 3.25 rounds and Saab for getting in 3.5 rounds.

    BTTF

    Numberama, Namearama and YHC took us out!

    NMS:

    WOW that was tough and hot!! Special shout out to the guys who posted this morning at WDOG and then turned around and did this! Well Done! The rainstorm that came through an hour beforehand did not cool things down at all. It probably made conditions worse. Back at Palani Drive, beverages were had and Chum Bucket joined us for said beverages. Great turnout tonight and great conversation. Come on out to the Wednesday Hill Run this summer so you can get in BRR shape.

    Also, T-claps to Rosie for driving from Roanoke straight to the Hill Run with 2 minutes to spare. Nice timing!

    SYITG!

    Kubota

  • The Carpenter Was Late

    We started on time on a muggy 70 degree morning.  Warmed up with Arm Circles, LBC’s, Hand Release Merkins and Side Straddle Hops.  Headed over to the bus loop for some 4 corners.  Between the corners you had the choice of halo’s or moving the KB around your waist.  1st corner – 10 lawn mowers, 2nd corner – 10 sit up presses, 3rd corner – 10 goblet squats, 4th corner – 10 single arm kettle bell swings.  Plank up and wait for the six.  Next 20 of each, plank up and wait for the six followed by 30 of each.  Next – Partner up – 1 partner ran around the circle while the 2nd did the following:  25 boat canoe’s, 50 pull overs, 75 two arm swings and 100 halo’s or swing around the waist. Partners traded each lap. Indian walk/run – the Pax moved around the bus loop holding their KB’s over their heads. The one in the rear moved up to the front while doing halo’s. Some walked fast while some ran (Rounders). We were running out of time but started 11’s with Sit Up Presses and Clean & Presses. When we ran out of time we headed back to the flag. Numberama, Namerama, Anouncements – Saturday 7:30 at Milestone Clubhouse – new guy Saturday workout. Chewy took us out with a prayer.