Category: Richmond, VA

  • Round history

    6 (less than 7 and one more than 5) Davilians gathered in the gloom to kick start a rainy Friday. We ran around the church one time and then….

    COP–merkins, SSH, LBC’s, arm circles, DQ, Imperial walkers and helicopters. Mosey over by carillon, time for 4 corners, a.k.a. 4 Rings. In 1970, Terry Bradshaw was the first pick of the NFL draft, and led the Steelers to 4 Super Bowl titles. He was paid $25K a year under his rookie contract. To honor this YHC and the PAX ran to each of the parking lot’s 4 corners, stopping at each to first do the Ickey Shuffle (’cause the Q said so), then do 25 each of HRM, boxcutters, 2 count American hammers and Helix squats. Plank for the six.

    Next, find a spot of grass for Abs of Glory: 17 LBC’s, 12 heels to heaven, and 7 sets of six inches, holding each set for 7 seconds, then reverso, 7 LBC’s, 12 H2H and 17 sets of six inches, holding each for 17 seconds this time. These numbers chosen because in 1970 (YHC’s birth year) there were 17 rounds of the draft, reduced later to 12 and then to 7.

    Time for parking lot tracer fun. YHC let the PAX in tracers of a different sort (would have driven Lab Rat crazy), with YHC occasionally yelling out “Omaha,” making a PAX submit an exercise to do 32 reps of (32 NFL teams), followed by a trivia question. If the PAX got it right YHC would let them pick the next exercise. Sadly the PAX only got one right, nicely done Rounders.

    Mosey to flag for 1 minute of boat canoes led by Chewy, numberama, namerama, YHC took us out.

    NMS

    YHC was gassed this morning and would have fartsacked if not for having the Q. This is one of the ways I love F3, the desire to push through and lead by example is reinforced through Q’ing. YHC challenges more PAX to take advantage of this and sign up to Q. The PAX came through with the tracer exercises, especially when Mudface selected 32 burpees near the end. The trivia, for those playing at home, was to figure out where the following Hall of Famer’s played collegiately: Mel Blount (Southern U.), Jack Youngblood (Univ. of Florida), Art Monk (Syracuse), Jerry Rice (Mississippi Valley State), and Andre Reed (Kutztown, PA). The last question was which college did Troy Aikman attend before transferring to UCLA (Oklahoma). Rounders correctly guessed Art Monk’s alma mater. YHC thinks Yardsale guessed “USC!” for everyone, which makes him a Trojan Man I guess.

    Announcements: Mudface brought up starting a new AO, on Thursdays, potentially located off Atlee Station Rd. past Memorial Regional. Would this interest anyone? Talk to Mudface if so as he’s spearheading it.

    Thanks for allowing me to lead, as usual I have No Idea what I’m doing.

  • April Murp

    10 strong for the Murph today….
    Mossy to the main playground = 1mile
    10 rounds of the below with each round consisting of the following exercises.
    • 10 pullups
    • 20 Merkins
    • 30 squats
    After we completed the 10 rounds we headed back to the parking lot = 1 mile
    COT, Name-a-rama, Number-rama

    Good work today and great to see new attendees to the Murph – total of 4 virgin murphers!

  • F3RVA Is On The Clock

    20 of the finest draft picks arrived on a sunny and 70 morning to prep for tonight’s NFL Draft.

    This is how it went down:

    DRAFT PICK COP
    (each exercises was completed for the first 10 team picking and at random spots on the soccer field)

    The Cardinal Select – 10 Burpees OYO
    The 49ers Select – 15 SSH IC
    The Jets Select – 10 DQ IC
    The Raiders Select – 15 Heels to Heaven IC
    The Buccaneers Select – 15 Crunchy Frogs IC
    The Giants Select – 12 Merkins IC
    The Jaguars Select – 25 LBC’s IC
    The Lions Select – 15 Hands Over Head Flutter Kicks IC
    The Bills Select – 15 Copperhead Squats IC
    The Broncos Select – Arm Circles IC

    THANG

    The Michigan (Light) – While still on the soccer field, 5 100 yard dash, 4 80 yard dash, 3 60 yard dash, 2 40 yard dash, and 1 20 yard dash

    Mosey to tennis courts

    Tennis Court Suicides – Using the lines on the 4 different courts the following was completed

    Court #1 – Bear Crawl/Crawl Bear Suicides and 5 Merkins at baseline
    Court #2 – Bear Crawl/Crawl Bear Suicides and 5 HRM at baseline
    Court #3 – Forward/Backwards Lunge Suicides and 3 Burpees at baseline
    Court #4 – Forward/Backwards Crabwalk Suicides and 5 Dips

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

    MOLESKIN

    Always great to have the opportunity to Q at 45 MOM and to have a day that a theme can be used makes it even better. YHC enjoyed listening to the PAX comments on the teams regarding team in the Top 10 picks this year. TYA asked “When are we going to get to the good teams?”

    The exercises were also selected today to keep the PAX together as much as possible. This was to make sure the SIX was never behind. One of the things that YHC took from completing the Grow Ruck last month is the fact that the PAX is only as good as the SIX. Some times we lose sight of this especially with our FNG’s.

    ANNOUNCEMENTS

    • Puppy Pile this Saturday at 7:05
    • Field Day at Dogpile is May 11th

    SPIT ON THAT!!

  • SOJ WINS! …but aren’t we in the City?

    Twas a bright and beautiful morning for a Ghost Flag reunion at The FORGE, and two FNG’s joined the throng of fartsack escapees to see what DTH had in store. Here’s how it went down:

    The THANG:

    Mosey to COP #1:

    • FNG Welcome & Disclaimer
    • SSH’s
    • DQ’s
    • Imperial Squat Walkers
    • Dive-bomber Merkins
    • Breakdancer Merkins (confusing for everyone, even the Q…)
    • Crab Cakes
    • Flutterkicks
    • Heels to Heaven

    Mosey to COP #2:

    • Run to the CulDeSac, stopping at each light post to perform x3 merkins (around 15 posts total)
    • Circle up on your six for Guantanamo – Legs Up at 45 degrees, Each man runs circle, forcefully throwing legs down (goal for PAX is to keep feet from hitting the deck, then hold at 6”), then the next man in line is following, hitting legs back up for PAX to hold at 45 degrees. PAX completed x3 rounds!

    Mosey to COP #3:

    • Indigenous People’s Run back around the top of the high school to the Amphitheater
    • Triple Check: P1 JackAss Merkins on the Wall, P2 Captain Thors, P3 sets pace with going up/down steps, performing x3 Monkey Humpers at each landing both going up & down (27 MH’s each time) …some of our more studly bro’s box-jumped each step. Booyah!

    Mosey to COP #4:

    • Over/Unders down the Field
    • Out of time – Back to the Flags

    COT:

    • Counterama #19
    • Namerama (x2 FNG’s)
    • Announcerama (see Comments)
    • YHC took us out in Prayer  

    NMS: 

    • GREAT time this morning guys! It is such a blessings to see so many of my WEAG brothers coming out to F3. Of the 19 who posted this morning, a grand total of EIGHT men from WEAG!!! – well done fellas! In the F3 book “Freed to Lead”, which I recommend all F3 men to read ASAP if not already done, the authors talk about the risk of DRTF (Diminishing Returns of Fellowship) when any given AO grows to beyond 18 men attending, and the importance of “Addition By Division” – splitting the PAX into new AO’s in order to create better fellowship/accountability with smaller groups, and also increase each AO’s drive to headlock more Sad Clowns into attending F3. Well, today was only the 4th meeting of The FORGE, and we surpassed the magic number of 18…no doubt in part due to the magnetic appeal of a Ghost Flag showing…but all the same The FORGE is an awesome AO, and I expect numbers will only continue to grow! That being said, if YOU feel led to plant a new AO, do it! I can attest to the amazing experience of facilitating a new AO – truly there is no more supportive group of men than the RVA PAX! 

  • Pushing through it all

    7 men and 1 2.0 showed up for a 70 and Sunny workout. Here’s what happened.

    COP SSH, arm circles, merkins, flutter kicks. Mosey to bus loop for The Suck, Mudface style. Line up, one PAX to each parking space, one exercise for that space. The timer for Round 1 was a PAX completing 10 sandbag burpees with Deadweight (do the burpee, throw Deadweight over your head, repeat). Other exercises were: halos, Helix squats, situp press, battle rope (non-KB), jumprope (non-KB), lawnmowers, merkins on the KB. Round 2, no rest, timer does 5 sandbag burpees, PAX repeat other exercises.

    Through both rounds, the timer walks to the last parking space doing slingshots, all PAX move up one until everyone has done each exercise. After THE SUCK was done, Mudface tried to teach the PAX a new exercise, with limited success.

    Mosey to flag, numberama, namerama, Chewy took us out.

    NMS

    Spit riled up Mudface last night, didn’t show up for MANNdate, and the rest of us paid the price. Fantastic workout, trying to jump rope after sandbag burpees was almost impossible, and the battle rope looks easy until you have to do it for a few minutes nonstop. This workout hit legs, arms, back, abs, shoulders, you name it, it’s sore today. A shout out to Gumbo for inspiring Mudface. The second round had different exercises, but it’s late and YHC can’t remember them. YHC also thinks he’s forgetting someone from this morning, so if that’s true, my deepest apologies to that PAX. Mudface shared something that rang true for all of us–while F3 is you versus you, when a PAX steps up to Q, his pledge is to make each of the PAX a better man, through pain, effort, will and dedication, than you were when you escaped the fartsack this morning. He certainly succeeded today. Well done.

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

  • Doozy, Stop making Sh&% up!!!

    8 Faithful warriors met at the battle ground of SOT this morning to see what craziness YHC might have in store for them and it went mostly down hill from there.

    Mosey to the bottom of the hill.

    COP:

    (10) SSH

    (10) Don Quotes

    (10) Helicopters

    (10) Was supposed to be what YHC would call Preacher Seat SSH’s, crab walk position push with arms and clap hands over your stomach before you return to crab walk position. Note to self: TEST new exercises before reveling them to the PAX day of your Q

    Triple Check:

    Squats

    Wall Sits (Low)

    Run to the top of the hill and back

    Mosey to the track:

    1 mile relay, for what I thought would be the perfect number of warriors (8). (2) at starting line doing Box Cutters, (2) ¼ way around the track doing Ball Dippers, (2) half way around track doing Russian Soldiers, (2) ¾ around the track doing Cherry Pickers. When the whistle is sounded first group sprints to tag second group, second group sprints to third group and then third to forth. This would have worked great if YHC would have realized that when the first group left that left a gap with nobody to push to the next group. Rosie pointed out that it would have worked with five sets of (2) or one Warrior from each group running while the other stays to continue the exercise. I will go back to the drawing board on this and revise it for the next Q.

    Mosey to the bleachers:

    Stick with partners from 1 mile relay.

    (50 total) Brake it up anyway you want to get to 50 as a team. Backwards sit ups, one partner lays on the bleacher with torso hanging over the end while partner holds their feet, raise up level to bleachers.

    (100 total) Brake it up anyway you want to get to 100 as a team. Leg tosses

    Run 5 (each) laps up one side of bleachers across the back down the other side and across the front

    Mosey to the front of the school for a tree touch with the same partners:

    Touch 1 tree, come back to your partner, touch 2 trees – so on and so on. Exercises are your choice American Hammers, WWII’s or Dips, while your partner is being the best tree huger he can be.

    Mosey back to the flag:

    (10) Burpees – OYO to end on a good note

    Number-Rama, Name-O-Rama

    YHC took us out

    Announcements:

    Ghost Flag at The Forge tomorrow

    Puppy Pile this Saturday

    If I missed one please mention it below

    NMS:

    The PAX was being very generous this morning in putting up with YHC’s 2nd Q. I think I heard more than one snicker as I took my notes out to reveal the next exercise, YHC does not have the best short or long term memory. PAX did seam relieved when the new Preacher Seat SSH was not able to be demonstrated by YHC (we skipped it). YHC had every intention of practicing that before this morning but due to life and softball, forgot about it until he saw it on his cheat sheet and decided “why not?”.  

  • Prime time under the lights

    Ten PAX started their hump day right at Wdog and were met with perfect conditions. With several hundred newbies arriving for the Pay for your Workout version we moved around the AO to get it all in:

    COP: SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Down to Amphitheater and into the newly replaced lights. Make your way up steps: Alternate each step up of 5 HRMs and 5 V-Ups. Mosey over for:

    Burpee Road: Split PAX even and head up Blvd for 2 burpees each light, switch and head back to field. Partner up: 3 Sets of 30 Boxing Cockroaches. Mix in a few Pickle Pounders.

    Rusty Cage: 4 sets of 5 Pullups & 10 Dips. Back to Carillon field – 3 sets of 20 PLTs, then Wheelbarrow across field and back, twice. Back to flag for 2 MoM. YHC took us out.

    NMS – Late April mornings start to offer the true “70 & Sunny” version of Gloom weather rather than the psychological version. PAX of only 10 but all were ready to rock this morning. YHC was not planning on hitting the Amphitheater but when the lights are on there for the first time in the Gloom you take advantage of the gift.

    The lights seemed to have a negative effect on the PAX up the steps as now they could clearly see the thick grass and pollen as they went about their HRM and V-Ups. Those without sleeves bore the brunt of this burden. Lab Rat reminded YHC at his Dogpile Q a few weeks ago that we have not done Burpee Road in a while, always a favorite.

    When the Q called for 30 Boxing Roaches instead of the normal 20 or 25 several PAX asked him to clarify. Some day soon it will be sets of 40 or 50, pool season is coming.

    Much discussion on Mr Holland’s regional status with his recent move. He still is welcome at Tuckahoe but will Daville win him over. As well apparently Sippy is out for the Field Day so expect some RP shenanigans to balance out that loss.

    Annoucements: Puppy Pile this Satuarday at 7:05. Breaking Bread this Sunday, see Upchuck. Field Day at Dogpile is May 11th.

    Silent Assassin signing off.

  • Une Patate Chaude

    Hot potato morning — 9 showed up for some home fries with some catchup. 🙂

    Labrat kicks it off with Parking Lot Tracers

    Handoff to Bulkhead for the COP
    SSH, DQ, LBC’s, IW, Hand Release Merkins

    Spike steals the Q — run to the back hill for some 11’s
    1 Burpee, Bernie Sanders up the hill, 10 WW2’s
    you know the drill for the rest.

    Yardsale — a little fartlek. Run to lights on the right. First person there starts doing an exercise, everyone else does it when they arrive. Exercises included JumpSquats, Burpees, 6 inches, people’s chair

    Helix — Run to a numbered square. Helix asks for the number of parking spot and creates magic exercises for that number. Spot 86 — 8+6 = 14 burpees. Spot 36 = 36 flutterkicks

    Opus — finish in a circle with 4 merkin ring of fire. still time left? do 5 more — time is up.

    Numbers, names, announcements

    NMS — Q sheet became open last night. Phonics suggested hot potato. Great idea! YHC loves the hot potato because of the random nature of it. Plus, everyone brings their A game to lead! Bernie Sanders killed us this morning!

    Announcements — Puppy pile this Saturday — bring your 2.0’s. If you don’t have any 2.0’s, it’s kind of creepy to show up at Puppy pile.
    Ghost Flag at The Forge this Thursday!
    Field Day — May 11 at Dogpile! Should be a blast!

    Opus

  • Going Forward In Reverse

    With expectations running high for some big mileage and heavy ground-n-pound today, 17 gloom warriors emerged from their cars to a beautiful No Toll morning beat down that went something like this (according to legend):

    COP. Mosey to the Tennis Courts for: Imperial Squat Walkers (IC x 10), Russian Soldiers (IC x 10), Cherry Pickers (IC x 10), 10 Burpees OYO.

    Thang 1. Mosey to the outhouse for a Triple Check of Donkey Kicks, Squats, and Running. Al Gore when done.

    Thang 2: Mosey to the plush turf of No Toll and complete the following: 10 Box jumps + 10 dips + 10 Merkins + 10 LBC’s + run across the soccer field and back. That is 1 set. We did 10 sets total. Plank when done.

    Thang 3: Staying on the fields, complete a Burp-n-Merk pyramid. 1 Burpee with 1 traditional push-up at the bottom. Then 1 Burpee with 2 push-ups at the bottom. Then 1 Burpee with 3 push-ups at the bottom. Pyramid up to 5 and then back down to 1. Doozy then rightfully called out that a proper Burp-n-Merk pyramid should go up to 10 and back down. So YHC took his advice and we completed the rest of the pyramid with 1 Burpee with 6 push-ups at the bottom. Pyramid up to 10 and then back down to 6. Proper Burp-n-Merk pyramid of 10 complete!

    Mosey back to flag for 40 seconds of LBC’s OYO. Number-a-rama. Name-a-rama. Dr. Tryhard took us out. There were some announcements, but I forgot them, so put them in the comments section below.

    NMS. It was an honor to lead you men today. Thanks for sticking with me on the 4x10x10’s. I love it when Q’s ask you to do some crazy number of exercises that at first glance you say is impossible. But then you settle in to the grind and suddenly realize you are way more capable than what you give yourself credit for. Respect to all the grinders today.

    We also welcomed Soul Glow (FNG Mike). Based on his work in the Nuclear Power industry and YHC’s love for any reference from the movie “Coming to America” this name was a rare double win. Naming always stresses YHC out, so any complaints can be sent to TYA in writing on the 6th Thursday of the month from 9:00-9:01am. In triplicate please.

    See ya in the gloom!

    Ollivander

  • Hello Dora, I mean Dolly

    10 healthy gentlemen appeared for a very rusty rendition of a Ronnie Q. Here’s what went down:

    Mosey to the front of the school for COP.

    Side straddle hops

    Don Quixote

    Russian soldiers

    Arm circles – reverso

    Merkins

    Next, mosey to the track for a quick run with some merkins and burpees mixed in.

    Stop at the jerkin gym and partner up for three sets of 10 jerkins.

    Move to the bleachers for a round of dips. Quick cool down at the wall with wall sits and balls to the wall, then back to the bleachers for more dips.

    Mosey to the hill for Dora – 100 merkins, 200 flutterkicks, 300 squats.

    Now, off to the far side of the school to smoke the poles down the bus lane, each man holds 5″ (not 6″ Honeydo).

    Finally, a quick 5 minutes of Mary with SSH, American Hammers, Hello Doras (or Dollies), a merkin ring of fire and burpees until the clock runs out.

    Numberama, Nameorama and Handshake took us out.

    Great work today fellas.