Category: Richmond, VA

  • Visitors Welcome

    Three Circus regulars and an out-of-town guest from Burlington, NC joined forces this morning to throw around some KBs.  Gym Bob came in hot, and we quickly learned he was more than up for the challenge, and we were off.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 30 2x LBC
      • 15 scorpion kicks
    • Catch me if you can – double KB carry alternating with 10 burpees (mosey to the grass fields)
    • KB beast with sit ‘n presses, high pulls, weighted squats, swings, overhead tricep curls, and weighted American hammers
    • Death crawl across the field
    • Farmers carry back to bus loop
      • 30 boxing cockroaches
      • 15 Mike Tysons
    • COT with YHC taking us out

    Great to have Gym Bob with us today.  In town on business, he fit right in.  He has 6 kids and his own cross fit gym.  He was ready for this AO.  Great introduction to Mike Tysons.  It is always great to learn new exercises from other areas.  He definitely did not need to start with the 25 lb. bell today. 

    Good work by the PAX this morning.  Enjoyed venturing over to the well-manicured practice fields today.

    God is good all of the time!

    Attila

  • Cloud Cover

    5 strong posted for Roller coaster and here is how it went down.

    TYA – long loop – medium loop – short loop

    Oyster – long loop – medium loop

    Upchuck – long loop , medium loop, short loop

    Offshore – long loop, medium loop, short loop

    Swirly – long loop, medium loop, short loop.

    We were all grateful for the cloud cover cause she was warm out there last night.. Great to have five guys out there… BRR not far away – summer tour is on us. Come on out to Roller coaster…

  • The Wild Dogs of Windsor

    YHC’s Garmin struck 5:30 and off we went, despite Swirly heading in the opposite direction calling Q. The Pax corrected and followed YHC to the soccer fields.

    Moving to the side to avoid the official laying lines on the soccer field, we established our COP. SSH, Don Quixote, Copperhead Squats, HRM, and finish it off with Scorpion Kicks.

    Mosey to the corner and cross Cary for Lindsays. The exercises were Box Cutters and Carolina Drydocks with a 6 inch hold for the six. Then progress a block for the next evolution. Berkshire, Cambridge, Tonbridge, Windsor Way, and Oxford were our exercise way points.

    Ah, a beautiful field that cannot be resisted, especially by Dora. Dora 1,2,3s it is. Partner 1 runs across the field while partner 2 performs 100 Monkey Humpers, 200 LBC, and 300 2-count Flutter Kicks. The sight of the early morning commute filing past our Monkey Humpers most likely prompted calls to respective real estate agents and HOA throughout the morning.

    It was during these exercises that two deer were spotted jogging through people’s yards. In retrospect, I am not sure if they were the wild dogs or we were. Probably a little bit of both.

    Back down Windsor Way and cross Cary to Reveille UMC where we lined the turn around circle for Bear-O-Clock. Bear Crawl quarter round and perform 3 merkins, half way around for 6 merkins, three quarters around for 9 merkins, and a full revolution for 12 merkins.

    Mosey around and back behind the church to the picnic shelter for Triple Check. Abyss Merkins, American Hammers, and run across the parking lot/backwards run back. Triple check was abbreviated due to time.

    Mosey back to the VSF where YHC took us out.

    Time to Taper,

    Lockjaw

  • Working our way to the top

    12 sweat soaked warriors, including 2 sojourners, ignored the humidity to hoist iron and kick off our day the right way.
    Mosey to front of school for COP: SSH, DQ, LBC’s, Alabama prom dates, arm circles, mosey back to bus loop for Escalator, KB style.
    Lunge to first corner, 10 squats, 20 halos, 30 demon crushers, 40 lawnmowers, bear crawl with KB to next corner, all exercises go up by 10, lunge to 3 rd corner, again increase by 10, bear crawl to starting point, finish with 40 squats, 50 halos, 60 demon crushers and 70 lawnmowers.
    Mosey to flag, numberama, namerama, YHC took us out.

    NMS

    YHC did not remember how long the Escalator takes, as numerous other things were planned and despite very hard work, YHC doesn’t think any of the PAX finished, although Emoji and Spit were working on the last set of lawnmowers at 6:15. YHC loves history, and while figuring out what to do with this Q, looked up what happened on May 29th throughout the years. Turns out in 1900, the Otis Elevator Company registered the first escalator on this date. Problem solved! Also on this date the pop-up toaster was patented, and Sir Edmund Hilary became the first person to summit Mt. Everest. There was little mumblechatter for a while, then the PAX settled in and the chatter started. Not sure what it was about as YHC was too busy wiping sweat off and wondering why this seemed like a good idea last night. Really glad to have the visit from Oyster and Offshore, come back anytime, fellas, it was great to have you. Also happy to have Maytag back amongst the PAX, it was really good to see you and hope F3 can continue to be a part of you working your way back to better health.
    Announcements: the new AO, The Anvil, starts tomorrow at Mechanicsville Elementary, see the pre-blast for details. Try to park in the first parking lot, which is the turn in before the Mechanicsville Elementary school sign. Mudface has the Q. Puppy Pile this Saturday, 7:00.

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

  • Modified Murph

    And so it begins, the infiltration of PAX members from abroad. Eleven showed up to Source of Truth on a balmy May Wednesday.

    Mosey to lower parking lot, warm up- SSH, Don Q, Slow squats, LBCs, box cutters.

    Mosey to track – MURPH with a modification. Run 1 mile, partner up with the closest person finishing with you, perform 100 Boo Ya Merkins, 200 Partner leg Throws, and 300 yards of Partner Carry across the field. Finish with one more mile.

    Mosey to flag, hold feet at 6 inches while each PAX member individually gives a shout out to a Veteran and performs 5 heals to heaven.

    Great job men! YHC has been well aware of ‘coasting’ and not doing his part in the leadership of F3RVA. With Big Data in the trail, there’s no hiding, so back to Q it is! Thanks for indulging, apologies for a few protocol mishaps but all was covered and no member was harmed.

    YHC admits not all planned exercises are productive in nature (see Bridge from Hell – Fudd), this modified Murph had good intentions but was proved to difficult. Also it’s never a good idea to put a workout like the Murph right on top of a recent Murph, my apologies to the Twin Team folks attending both Friday and today. But it all worked out and the PAX got the blood flowing.

    Enjoyed meeting and partnering with Corned Beef from Hanover, who’s been crushing it for only a couple weeks now. Doozie and Tobit were well out in front. Steady redwoods Rosie and Gumbo, Honey Do and McRib not too far behind. Lug you’ve been on a tear this year, bedhead and all. Bullseye logging a few extra miles before the workouts, impressive.

    By the way, anyone identify the snake on the track??? That think looked venomous like a Timber Rattler.

    -Singer

  • Cause Opposites Attract

    16 Super Studs showed up to W Dog this morning conquering hump day free of charge and filling our tanks with blessings and spirit! 0530…time to mosey. And over to Byrd Lake we went.

    COP- x 15 Copperhead Squats, x 25 SSH, x 15 Box Cutters, x 15 Flutter Kicks, x 10 Merkins. Enough….let the work begin.

    Paula Abdul= run to third light post, than run Bernie Sanders style back one light and perform 10 Merkins. Repeat the entire length of the lake. Halfway through, audible from Merkins to WWII situps. Instead of 2 steps forward, 2 steps back…..modified F3 style!!

    Mosey up the hill to access road next to Christopher Columbus for Triple Nickel: Perform x 5 WWII situps, Bernie Sanders style run up access road, perform x 5 squats and run back down. Repeat 5 times. Hence Triple Nickel-5x5x5!

    Mosey back to the flag with arrival time leaving less than 1 minute in the workout! PAX on their 6 for 25 secs of Iron Cross (arms and legs 6 inches, with head up).

    Number-ama, Name-r-ama, Announcements: Summer Tour has begun. Check backblast. Puppy Pile, last Saturday in May, 6/1 at 0705. See Marv with questions.

    YHC took us out.

    NMS: Byrd Lake at sunrise. Beautiful way to start the morning. There is probably way more mumblechatter than I heard but we definitely got some miles in this morning and got a workout in.

    Great to see New Market nano region make their presence known this morning. Great work Wilson and Marmaduke. Mr. Holland, good to see you this morning too.

    To all Pax members, thank you for following this morning! As we ran back to the flag, someone stated, “they pay for that?!” Referencing “that group” that starts after us! YHC said yes, benefit number 1 of F3…free. But benefit 1a….knowing you men do not have to post but choose to do so!! My life is better because YHC knows each of you!

    Prayers for Marikya Dickson in heaven and her family dealing with a horrible nightmare. YHC has a soft heart for certain and this young girl went to YHC kids school and that is close to home! Love em, hold em, and tell them every day you love them! We must continue to dig deeper and shine the light brighter!!

    Only those who post understand.
    Loud and Proud,

    Flatline

  • 13 Trips around the Sun (or the field)…

    YHC and 13 (so appropriate) other Warriors of the Gloom posted to NoToll for some post-Memorial Day pain and sweat. Bullseye even got in some EC – well done, sir.

    Mosey to the back parking lot for COP, all IC x13, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Merkins
    • Freddie Mercuries
    • Flutter Kicks

    THE THANG:

    Mosey to the pavilion for 13 trips around the Sun in honor of YHC’s son’s 13th birthday yesterday. This was much like 11s but adding up to 13 and with a lap around the field in between sets and 1 extra lap at the end for a total of 13 laps. Exercises were incline merkins and box jumps (or step ups). Start with a lap, then 12 incline merkins and 1 box jump, then a lap and 11-2, 10-3…and so on. The rabbits did Al Gore and LBCs waiting for the six, then the entire PAX ran the last lap with the Six.

    Mosey back to the basketball courts for 5 MOM, including:

    • APDs
    • Hello Dollies
    • Rosalitas
    • Superman

    COT, Number-rama, Name-a-rama and YHC took us out

    Announcements:

    • Summer Tour is off and running.
    • Puppy Pile is this Saturday at 0700 (right after Dogpile)

    NMS:

    Thanks for coming out this morning and following YHC’s plan to honor my oldest with a run-heavy workout. By my FitBit, we covered a little over 3 miles!

    It is still hard to believe my son is 13 – where did the time go? I’m very proud of the young man that he is and the big dreams he has for himself.

    My middle daughter turns 11 in two weeks. I’m just saying…

    Tobit absolutely crushed the workout, with Doozy hot on his tail. Many thanks to Ollie for being my pacecar – strong work man. Also, great to have TuPop back out.

    Great effort by all and sorry…no audibles today!

    No More Gumbo For You!

  • Pond Dips!

    It truly was sunny and 70 this morning and 13 warriors, including 2 summer tour guys and 1 FNG, rolled into the Atlee High School parking lot to take on a series of challenges that went something like…

    Mosey to the bball court behind the middle school.

    COP All IC – 50 SSHs, arm circles, 10 don quixotes, 10 helicopters, 10 hand-release merkins (HRMs), 10 imperial walkers, 10 HRMs, 10 copperhead squats, 10 HRMs, 10 crab cakes, 10 HRMs, 25 LBCs, 10 HRMs

    Mosey to the sand volleyball court – do 1 4×4

    Mosey down to the pond

    Triple check – 1 person does dips near the pond on a bench, 1 person does heels to heaven, 1 person runs to volleyball court to do 1 4×4 and run back (** audible to two times through instead of three times)

    Mosey to the edge of the football parking lot.

    Run back to the flag with stopping for a HRM at each speed bump.

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements

    • Summer tour has fired up! Let’s go out on tour while also welcoming guests all summer long
    • NO EXCUSES workout coming on Saturday, 6/22 at 7:30 am at the Milestone neighborhood field – Preblast will be posted this week. The goal is to EH guys who have given excuses like “It is too early,” “It is too cold,” “I can’t come on a weekday because of work,” “It is too dark,” “I am not in shape yet…” YHC’s goal is to remove the excuses and open up the doors for EH’ing more guys into the PAX!
    • New AO “The Anvil” is starting on Thursday at Mechanicsville Elementary School

    NMS:

    YHC wasn’t sure if anyone would show up after the Memorial Day beatdown that happened yesterday. YHC was out of town so he missed that fun so he wanted to bring his own version of a beatdown this morning and tackle some new DaVille territory.

    The summer tour brought fresh faces to DaVille in the form of Oyster and Offshore. Phonics has been EHing like a madman at high school track meets and that yielded another FNG who would later be named Marco Polo due to his love of swimming. He agreed to respond with “Polo” every time we yelled “Marco” so that could get interesting and annoying quickly!

    YHC wanted to make the most of the COP while recognizing Lab Rat’s desire to have some form of stretching things out before fully attacking the workout. With the arm circles and don quixotes behind us, we launched into a series of hand-release merkins.

    YHC also wanted to take the PAX to some new territory. The PAX has run by the drainage area (pond) on the road many times and YHC noticed some benches. This triggered the thought, “We need to do some dips by that pond one day.” That day was TODAY. The PAX had a bonus discovery as well when we “found” the long lost sand volleyball court. The court was in terrible shape and had a lot more weeds than sand. It still proved to be a good place to knock out some 4x4s, including trying to mountain climb on sand.

    The PAX pushed through multiple series of the Triple Check but YHC realized that he did not estimate the time well. The run to the volleyball court from the pond was longer than expected. The PAX adjusted well and finished with the run around the back side of the Atlee campus.

    T-claps to all the PAX for supporting MayTag in his return. The PAX rallied back to him and brought him home to the finish.

    As always, Spike and Helix crushed the workout and showed no mercy on all of the exercises. Opus and Spike ran to the AO this morning and they received bonus points for their extra work.

    This summer is going to be a great one for F3RVA. We can all feel it. Let’s continue to engage and encourage one another!

    The Carpenter

  • 14 Years & Counting!

    Six of F3’s finest aqua commandos posted to HeartBreak Ridge for a grueling swim against the current of Richmond humidity and to celebrate YHC’s 14 year wedding anniversary Q. Good thing we brought WaterWings!

    The THANG:

    Mosey to COP #1: (Field)

    • x14 Burpees 8-ct (YHC failed IC)
    • x14 Angle Grinders 4-ct IC
    • x14 DQ’s 4-ct IC
    • x14 Dancing Bears 4-ct IC
    • x14 DR. W’s 8-ct IC 

    Mosey to COP #2: (The Ridge)

    • Find a Life Partner & complete “14’s”:
    • Bottom x14 Squerkins
    • Bernie to Top
    • Top x1 BooYah Merkin
    • Run back to Bottom
    • Bottom x13 Squerkins (Alt position)
    • Bernie to Top
    • Top x2 BooYah Merkins…Etc
    • When done, PLT’s for the Six

    Mosey to COP #3: (Soccer Field)

    • 4 Corners with Escalator: 
    • x14 Merkins, x14 Ball Dippers, x14 WWII’s, x14 Groiners

    Mosey to COP #4: (The Rails)

    • Find a NEW Life Partner…
    • x14 Jerkins each
    • x14 Cliff Hanger Merkins each
    • x14 Dips (legs held) each

    Mosey Back to the Shovel Flag:

    • x3 Burpees 8-ct IC (much improved!)

    COT:

    • Counterama #6
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    20 years ago, YHC met his high school sweetheart and soulmate. 14 years ago, YHC put a ring on the M two weeks after graduating from VMI. YHC has been a work in progress, and remains eternally grateful and devoted to the M for her patience and strength. By the Grace of God, the man you know today as DTH has been returned to the forge too many times to recall, every time emerging stronger. This Thursday, YHC will Q at the Forge, ready to harden those PAX who see their purpose and strength as designed for Greater things. 

    Kudos to SCRUM for pushing hard through the 14’s this morning, and T claps to my my 2nd Life Partner WOJO for crushing it on the rails – was he a former gymnast or something!? Way to TRY HARD fellas! 

  • Mount Humidity

    Eleven runners of The Gloom met up on the shores of Spider Lake to conquer Mount Henrico. 5:28, route was described (badly), 5:29 Saab’s corrections were noted, and 5:30 the PAX was off. Temps were sunny and 70. Really.

    Good mix of 6, 5, and 4 mile runners.

    Number-am-a, Name-a-Rama, YHC took us out.

    Announcements:

    Convergence – yesterday. If you missed it, July 4 Convergence. Same location.

    Puppy Pile Saturday at 7:05 a.m.

    HDHH in mid-June

    NMS: With Rosie making an appearance (Summer Tour?), Faceplant and Saab had a new rabbit to chase, and the threesome shot out like a cannonball. Boom! Swirly was not far behind, with Hutton close by. YHC was next for a bit, with Swiper catching up long enough for a courtesy hello before Swiper returned to his normal, well-faster than YHC pace. Lockjaw joined YHC and kept me going for a shorter than normal route. YHC’s directions were so bad that Toto and Bleeder smartly came up with their own route.

    Good to see Rosie and other Summer Tourists out today. Way to earn your 0.1 point for attending a workout with Lockjaw present, but not the Q!