Category: Richmond, VA

  • Bring on the Bearicide

    Six men of steel convened at Gridiron this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Burpee march – 1 burpee per parking spot down the parking spot (15 total) with WWII sit-ups and flutter kicks between rounds
      • 75 total burpees
      • 125 WWII sit-ups
      • 100 2x flutter kicks
    • Mosey to the jerkin gym for 4x 8 reps
    • Mosey to the pickle ball courts for a bearicide
      • Bear crawl suicide
      • 50 APDs
      • 1 round of karaoke runs
    • Mosey to the football field for a Lindsay with dips and bench kicks (at bleachers on each side of field)
    • Mosey to the parking lot for stretching (led by Chum Bucket)
    • COT with YHC taking us out
    • 2nd F at Einstein’s Bagels

    Being 17 years old is awesome.  Vanilla Ice runs circles around the PAX and then pounds 10 chicken minis afterwards.  Oh to be young again.  Not to be in great physical shape, but to pound 10 chicken minis void of any negative consequences.  That is the true reason we give hate in COT.

    Strong work from the PAX today with so many Gridiron regulars still on spring break.  The bearicide was a new twist for YHC, and it was a healthy red pill.

    Go Hoos!  Time to win a title.  YHC is likely to double dip today with the pacing that will follow between 6 and 9 pm tonight. 

    God is good all of them time!

    Attila

  • It’s National Make-Me-Laugh Month

    27 stand-up artists took the stage to earn their 15-seconds of fame in today’s edition of The Dogpile. Temps were sunny and 70, with a slight dose of misty, muddy, and nasty, all perfect for an UpChuck Q.

    Mosey to the Amphitheater for the COP

    Today’s workout celebrated National Humor Month with the PAX encouraged to bring their worst joke. PAX approval earned the PAX member the right to select the next exercise. PAX or Q disapproval earned everyone 5 burpees.

    The PAX also gathered in celebration of a number of other National Awareness, Celebration, or Appreciation Months.

    COT: In celebration of National Alcohol Awareness Month, the PAX did exercises in increments of 40, 24, 12, and 6, with several sets of 5 burpees thrown in for good measure. The Q also was reminded to welcome an FNG and provide the disclaimer.

    SSHs x 40
    Hillbillies x24
    LBCs x12
    Something x6

    Mosey to the Great Lawn to Celebrate Mathematics Awareness Month.

    The PAX were reminded today of squares, both the shape and the numerical multipliers.

    Exercises were:
    Run 1/4 of the way down the Great Lawn for 4 lunges, take a 90 degree left turn, mosey across the field for 9 WWIIs, take a 90 degree left turn, and head to the end of the field for 16 burpees. Reverse the rectangle and repeat the 9 and 4 exercises on the way back to the start (i.e., “the prostitute”).

    Hold 6 inches for The Six.

    Second round…run 1/2 way down the field. Continuing with the rectangular theme, do 25 HRMs, 36 squats, and 49 flutter kicks. Repeato on the way back.

    Hold 6 inches for The Six.

    Third round…run all the way down the field, perform 64 mountain climbers at the corner, 81 LBCs at the other corner, then run back the length of the field for 100 SSHs. Repeato the exercises on the way back.

    Hold 6 inches for The Six.

    Do a round or two of 5 burpees somewhere in there.

    Note: Some PAX included their own celebration of Irritable Bowel Syndrome Awareness Month along the way. Google it.

    Staying on the Great Lawn for Couples Appreciation Month

    Partner up for wheelbarrowing down the Great Lawn. At the 1/4, 1/2, 3/4, and end of the Great Lawn, stop for each partner to perform 25 PLTs. At the end, appreciate your partner by holding six inches. Then, swap partners for 25 of Wilson’s Boxing Cockroaches. Add a set of DonQ’s at the end.

    Mosey to the Amphitheatre for National STDs Education and Awareness Month (Also a real thing)

    On each step in the Amphitheatre, perform 5 ABDs, 5 pickle pounders, and 5 monkey humpers.

    Perform one forward roll (pull knees to chest, lean forward…that’s just how I roll.)

    BTTF

    Number-am-a, Name-a-ram-a, Lab Rat took us out.

    Announcements:

    All the PAX were reminded of the fragility of the lives we have been given this week. Keep Alan and Holly Nicolette, their family, and their friends in your prayers this week. Also, Gomer Pyle lost a college friend (aka, The Hammer) this week at far too young an age. Keep him and his widow in your prayers.

    NMS:

    YHC thanks the PAX for indulging his childishness yet again. There were some good groaners this morning, and YHC confesses to being fully prepared to retell a few.

    Today was a mudder – YHC’s favorite kind of workout. It’s a wonderful reminder for YHC of the intensity and fun that are literally rolled together in an F3 workout. Thank you all for pushing.

    Welcome to our FNG. There was much discussion in the COT and at ET. YHC has settled on Hustler as the name. Looking forward to having him join us regularly. Welcome!

    Go Hoos!

  • Slow Down. You Move Too Fast.

    14 stallions gathered in The Gloom for today’s rendition of The Breakfast Club. Judd Nelson, Molly Ringwald, Anthony Michael Hall, Emilio Estevez, and Ally Sheedy all opted for the Fart Sack even though temps were sunny and 70. Their loss. Old Glory flew proudly down Cary to Robinson to the park to the Police Memorial, then left on Park until the Shovel Flag was planted. More or less reverso on the way back with a slightly shorter route of Park to Shepard to Cary to S. Thompson and ET’s. Call it 4+ miles.

    Number-am-a, name-a-ram-a, YHC took us out. Let’s keep The Hammer and his family in our prayers. Too young.

    NMS:

    Another perfect weather day in the RVA today for a mosey through Carytown, home to the longest French Film Festival in the world. This thing may never end.

    Good mumble chatter all around. YHC thanks the PAX for today’s omage to YHC’s father’s driving as he grew older – speed up, slow down, speed up, slow down. Toss in that the PAX doesn’t signal lane changes and has repeated discussions about the route, and YHC expected dear-old-Dad to be right there running stop signs with the PAX.

    8-Ball thanks all who helped rummage around for a lost GrowRuck patch. Sorry to come up empty.

  • March Murph

    6 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
    Great work today guys! Strong run on the last mile by all! Bonus month as this was for March….for all that missed April is still going to happen, come on out!

  • Come As You Are

    A 21 Pax salute to welcome premier running and riding weather. The routes took us to new territory today.

    The Route

    Head west on Grove.

    4s take a right on Libbie, a left on Patterson, a left on Maple, and a left on Grove back to the VSF.

    5s and 6s continued west down Grove and turn right on the access road in front of the churches. Exit out briefly on Three Chopt and take a right on Pepper. Pepper crosses Patterson and veer right onto Dustin Drive. Take Dustin to the end a Maple and hang a right.

    At Maple and Patterson, 6s have an extra loop so they take a right on Patterson and complete the Pepper/Dustin/Maple circuit again.

    5s and 6s cross Patterson heading south on Maple, left on Grove to the VSF.

    YHC took us out.

    The Moleskin

    YHC has been pondering the 25th anniversary of Kurt Cobain’s death as a two-fold reminder. Be aware of the plights of others and extend a hand to help them. Everyone is going through something, but together is better than alone in my opinion. Second, 25 years goes by quickly. Make the most of it everyday for the next 25.

    Time to Taper,

    Lockjaw


  • NewMarket waiting on an appetizer

    5 men for a little beatdown on the track.
    Mossy to the around parking lot for some warm up waiting on some appetizers to show and yes Oyster came in hot?
    20 SSL
    15 Cotton pickers
    15 squats
    10 mountain climbers
    4 corners with out and back on each corner including every exercise on each pass…
    Corner 1:10 pushups
    Corner 2:20 backward crunches
    Corner 3:30 squats
    Corner 4:40 WWII
    Repeat!! But cut in 1/2
    Corner 1:5 pushups
    Corner 2:10 backward crunches
    Corner 3:15 squats
    Corner 4:20 crunches
    Mossy to the flaf for little matty
    COT, Name-a-rama, Number-rama
    Good work today men!!!

  • Inaugural FORGE Beatdown

    F3 RVA rung in a new AO this morning at Huguenot High School near Bon Air, with a dirty dozen fartsac escapees ready to tackle a DTH beatdown on new ground. Flange arrived on foot as he lives right around the corner, and one Friendly New Guy answered the call to be born again in the F3 Fiery Forge. Here’s how DTH hammered these iron warriors into glory:

    The THANG:

    Mosey to COP #1: (next parking lot down)

    • SSH x20
    • DQ’s x10
    • Ball Dippers x10
    • No Cheat Merkins x10 (Hand Release + Shoulder Tap = 8ct)
    • Freddie M’s x20
    • DR. W – Dolly / Rosalita / W – 8ct x10

    Mosey to COP #2:

    • Partner up at Parallel rails of stadium’s wheelchair ramp
    • 3 rounds of x10 Jerkins & x10 CliffHanger Merkins

    Mosey to COP #3:

    • Indigenous Peoples Run to the cul-de-sac at the end of South Coleman Ln (behind stadium)
    • Circle up and review the F3 CREDO
    • Sweat Angels x15 IC
    • Crab Cakes x15 IC
    • Find a new Partner to complete x3 sets of: x20 PLT each, x10 Squerkins each

    Mosey to COP #3:

    • Run the ~ 0.5mile run back up South Coleman to a grassy hillside
    • New partners for DORA (x100 Merkins, x200 LBC’s, x300 Squats) – While P1 completes stationary exercises, P2 Bear Crawls up and down the three hills, then runs back to trade off …most PAX nearly completed the Squats before YHC called an audible back to the ShovelFlag

    At the ShovelFlag:

    • 2 minutes of High & Low Flutters and Scissors
    • The DTH CircleMerk x3

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • YHC feels REBORN and honored to facilitate and Q a new F3RVA AO. Thank you all SO much for your encouragement to make this happen. Multiple times this morning a very enthusiastic Q was reminded to dial back the Qadrenaline. Our new FORGE has so much great potential, and we’ve only skimmed the surface! YHC heard from many F3 veterans and wannabe FNG friends that this week didn’t work for them due to Spring Break travels – so while 12 PAX felt perfect this morning, we will likely see this group grow quickly. Rumor has it the Ghost Flag will make its appearance sometime this month at the Forge, and YHC aims to make SOJ the GhostFlag’s permanent home, so you other areas best represent! 

  • A Final Four

    A symbolic PAX embarked upon a KB beatdown this morning.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 hand release merkins
      • 20 Suzanne Somers, each leg
      • 25 2x LBC
    • Catch me if you can around the bus loop – one man carries 2 KBs while is partner does 10 burpees; repeat for a total of 40 burpees for each member of the PAX
    • Triple check
      • Bear crawl and run
      • Lawnmower pulls
      • Halos
    •  Ground ‘n Pound AMRAP – 30 seconds for each exercise, with a series of breaks of 20, 15 & 10 seconds
      • Overhead pulls
      • Weighted APDs
      • Sit ‘n presses
      • Skull crushers
    • 10 2x KB American hammers
    • COT with YHC taking us out

    Today was a fantastic morning that allowed us to celebrate the upcoming end to the college hoops season.  Each member of the PAX represented one of the Final Four teams. 

    • Offshore (Virginia and Tony Bennett) – a respected member of the PAX that no one can hate; he quietly goes about his workout and his efforts are consistent and top notch
    • White Deer (Auburn and Bruce Pearl) – something smells odd about this guy, and his loud and spirited approach can create a love/hate feel for him (those that know him, love him)
    • Johnsonville (Sparty and Tom Izzo) – he is the veteran, blue blood as a respected leader within the PAX
    • Attila (Texas Tech and Chris Beard) – a grinder; does not always look pretty but gets the job done

    For the record, Go Hoos!   Enjoyed my time with the PAX this morning.  See you in the future gloom!

    Good is good all of the time!

    Attila

  • Spring Break With Kettle Bells

    Four posted on a chilly Wednesday in April when most were on Spring Break. COP: All in cadence – Side Straddle Hops, Merkins, LBC’s and Arm Circles. Partner Up – 1 Partner Runs the Bus Loop while the other exercises with his bell, switch for each: Halo’s, Single Arm Swings, Snatch, WWII Situp with Press, Pullovers. 11’s – Donkey Kicks against the school wall and Turkish Getups with Kettlebell. After the first 10 Turkish Getups I realized that was a bad idea and substituted Helix Squats with your bell. If you’re ever in the area you can have Helix demonstrate the form of a Helix Squat. 4 Corners of the bus loop Wilt Style. The plan was 25 of each of the 4 exercises going 4 times around the loop but we ran out of time (100 total of each exercise). Exercises were: kettlebell swings, halo’s, pullovers and one I can’t remember that Rounders called for. Circled up numberama, namearama, 1 announcement – happy hour tonight. Rounders finished us up with a prayer. Thank you men – it was a pleasure as always.

  • Abe Vigoda would be pleased…

    A Lucky 11 descended upon Mary to see what Saab would offer after a long hiatus from the Q sheet. This is what transpired more or less…

    COP: Helicopters, DQ’s, Scorpion Kicks, Merking…all Abe Vigoda Style

    Catch me if you can: Partner runs backwards across field, other partner drops and does 3 merkins, catch and swap.

    Court Crawls: Bear crawl, crawl bear, crab walks, polar bears. Throw in 10 burpees and a series of Abs and Merkins along the way…

    J-Squat Suicides: Intent was to get up to 21 but called an audible at about 12 to move to another exercise

    11’s: WWII’s and Derkins off the perimeter trees…running across field in between

    Donkey Kicks (10), bear crawl, merkins (10) then run out and back(wards). Repeato.

    Finish with some Mary

    NMS:

    Been quite some time since YHC Q’d since experiencing an injury. Felt good to be back. We welcomed an FNG – Toto…Named after the lousy 70s band, the dog, or the toilet…take your pick.

    Announcements: Breaking Bread is in need. Early launch Friday run. Vinny also mentioned something but I wasn’t paying attention at the time.

    Saab abides