Category: Richmond, VA

  • OK, Portland…we get it…

    18 runners and ruckers showed up for another beautiful morning here in the Pacific Northwest. Yeah, we get it…your weather sucks. Give us back our 20 degrees and clear winter days like we should have. Enough already with the rain.

    Despite the dreary start, it was actually a nice morning for a run. We ran the always popular Reverse Carillon route. It’s nice to call it out, because nobody bitches and everybody either knows where to go or tags along with somebody that does. Work got done, that is all.

    Bleeder heard BT and Lab Rat coming behind and finished the last half mile running an 8 minute mile split. Easy to catch, hard to pass. Respect.

    Lab Rat apologizes…

  • When in doubt, SQUERKIN

    Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze. 

    The THANG:

    Mosey to COP #1: (Black Top)

    • Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive Bombers
    • Dancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)
    • Copperhead Squats x15 IC
    • High-speed Freddie M’s x15 IC …to redirect the abundant Mumble Chatter
    • 21’s:  SSH #1-5 IC, then silent for #6-21, x5 Burpees were awarded for multiple PAX losing count and going over…especially SAAB

    Mosey around track to COP #2: (Pull-Up Bars)

    • Morning Call:  First man completes 5 pull-ups calling cadence to the pushing PAX who complete 5 matching Merkins or Carolina DryDocks – after 5 pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each member = x80 Drydocks or Merkins total.

    Mosey to COP #3: (Tennis Court – short side)

    • BlackJack: x20 WWII, BC or CW across court then x1 Ball Dippers (Iron Mikes), then BC or CW back…descending WWII’s, ascending BD’s, always add’s up to 21 (but because this routine turned out to be super boring, YHC called AUDIBLE having only attained 14WWII and 7 BD’s)

    On the Fly COP #4: (Tennis Court – long ways)

    • Triple Check: P1 & P2 complete Squerkins while P3 carioca’s across full length of courts …LBC’s for the Six

    Mosey Back to Flag for Mary & COT:

    • Hold 6” for the SIX
    • LBC’s
    • Protractor (varying degrees of pain)
    • Heels to Heaven x10 OYO
    • Flutter Kicks x50 IC (ouch)
    • Plankercizes until times up
    • Counterama
    • Namerama
    • Announcements (included below in Comments)
    • GREENBOW took us out with some high quality prayer

    NMS: 

    YHC is again honored and blessed to stand among real men, beating the ever cozy fartsack despite risks of low crawls in brown water. YHC ended up adjusting the workout lineup quite a bit in order to reduce mumble chatter and/or keep things interesting…so please forgive any errors detailed above.  Today, YHC remembers proposing to the M 15 years ago – thank GOD she said yes! YHC is who he is today because of her. #TryHardorDieHard

  • With a Side of Sulfur

    6 PAX showed up in the gloom this morning. Chatter started to flow about the Duke/UNC game but 530 put a stop to that really quickly.

    Mosey to Basketball Courts

    COP:

    SSHx 20

    DQ x 10

    ArmCircles x 15 Both Ways

    LBCs x 25

    Imperial Walkers X 20

    Mosey to the track

    4 CORNERS AROUND THE TRACK

    Round 1 – 10 Merkins, 20 WWIIS, 30 Merkins, 40 WWIIS

    Round 2 – 10 Monkey Humpers, 20 LBCs, 30 Monkey Humpers, 40 LBCs

    Round 3 – 10 Carolina Dry Docks, 20 Flutters, 30 Carolina Dry Docks, 40 Flutters

    Round 4 – 50 Forward Arm Circles, 50 Squats, 50 Reverse Arm Circles, 100 Squats

    Mosey to Lightpole Alley

    Start at first light pole, complete exercise called (Each PAX Got to pick one exercise) run to last light pole, complete exercise again, run back to second light pole.

    Exercises included, Wilson’s Sword Fights x 20, Roper’s Hand release Merkins x 20, Gumbo’s American Hammers x 20, Bullseyes Jump Squats x 20, Lugnut’s Hopping Hillbillies x 20, Marmaduke’s Burpees x 5

    Circle up for Mary

    APD x 20

    Hold 6 inches for final minute, hands stretched above the head.

    Back to the Flag!

    Numberama, Namerama, YHC took us out!

    Announcements:

    Ruck going on at RAMM tomorrow, See HoneyDo

    Murph Friday at Twin Team

    Prayers for Honeymoon and Family, His father was diagnosed with colon cancer earlier this week!

    NMS

    Bullet pointed for time:

    • Gumbo Lead the PAX throughout today, crushed it, Strong work!
    • Roper Was late because his clothes were still in the dryer
    • Zion tore his shoe last night, well done NIKE
    • Should he play ever again in college? Tough call, many PAX wish this was a problem we still had
    • Mumblechatter was high
    • Not as high as the flatulence – Hence the BB title on the smell, credit Bullseye
    • Wilson loves running
    • If anyone was watching the PAX from the school and saw the Hopping Hillbillies, look for a police report soon, quite the scene
    • Something about BB&t and SunTrust, then back to Zions shoe
    • Everyone participated in all the exercises as well as flatulence

    Have a great day gents! Privileged to get out of bed and be apart of this group, it really is a blessing!

    Marmaduke

  • Teaching Helix proper form

    4 men awoke to a winter wonderland and decided it was a good morning to hoist some iron. In between freezing we did this:

    COP- SSH, LBC’s, Hand release merkins, arm circles, SSH again, Don Quixotes

    Mosey to bus loop, time for Dora 1-2-3. 2 teams of 2, 1 partner farmer carry around the loop, the other works on 100 halos, 200 good mornings, 300 lawnmowers. Stretch for the last 5-10 minutes.

    COT, numberama, namerama, YHC took us out.

    NMS

    There are several new PAX at MANNdate these days, so YHC thought it would be helpful to have a day where we slowed things down and concentrated on form. Unfortunately our numbers were low this morning, so this type of workout will be revisited soon. The snow turned into freezing rain at some point, and PAX rotated their complaints between having frozen buttocks and/or testicles that were retreating back up into the body–sitting in mostly frozen water will do that, evidently. YHC is assuming Helix shored up his sloppy form today, but if not let’s all make sure to lend him a helping hand next time.

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

  • Swirl……..Why

    14 Snow Men arrived to WDog this morning excited that bridges were open and a marginal amount of snow was on the ground. Thanks to Dr. Tryhard for planting the flag. 0530….time to mosey.

    Warm up lap and COP in front of The Carillon= x 15 Imperial Walkers, x 10 Don Quixote’s, x 25 SSH, x 15 LBC’s, x 10 Merkins, x 15 Cotton Pickers. Mosey to The Lawn.

    Ascending 4 Corners= Corner 1, x 10 Merkins, Corner 2, x 10 Merkins, x 20 Squats, Corner 3, x 10 Merkins, x 20 Squats, x 30 LBC’s, Corner 4, x 10 Merkins, x 20 Squats, x 30 LBC’s, x 40 2 count Mountain Climbers. And now, descend.

    Descending 4 Corners= reverse, starting at Corner 4 back down to Corner 1.

    Mosey to the stage for Triple Check- partner up x 3. One partner performs Chicken Peckers on stage, one partner performs squats, last partner runs to rusty cage and performs 3 pull ups. Audible called for chicken peckers due to safety concerns. Invisible Chair called. PAX wanted an audible for snowball fight but was there enough snow?

    Mosey to ampitheatre where it was quickly discovered that an ice skating ring was present. Incline Merkins, increase reps with corresponding stair.

    And some extra credit. 0615…time to mosey back to the flag.

    Number-ama, Name-r-ama, Announcements: Greenbow still waiting to serve eviction notice to child 3…maybe this weekend. Dr. Tryhard has pre-ordered shirts.

    YHC took us out!

    Naked Mole Skin: Mumblechatter was light during 4 corners but quickly picked up as a majority of The PAX perfomed triple check on the stage during exercise 2. Audible snowball fight has been cataloged for future use.

    Shakedown, privilege as always to share my morning. PAX will have to ask Swirly about his new shirt?!

    Men, privilege as always to lead but more importantly, you followed. I am humbled to be part of this group! As YHC stated this morning, when you have love, you have life (Thank you, Westover Hills United Methodist Church) God Bless F3RVA! Spread the light.

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Linens, Silk, Fruit & Flowers

    6 strong moseyed into the gloom.

    The Thang

    Mosey to the front of the school

    COP

    20 x SSH

    20x Helicopter

    20x Cherry Pickers

    20x Copperhead Squats

    1 burpee for each incorrect answer to the question (5).  What gift do you give for a 4th Anniversary?

    Mosey to the track

    Lindsay w/ loop around parking lot

    30 dips/10 press ups

    25/15

    20/20

    15/25

    10/30

    1 burpee for each incorrect answer to the question (3).  What gift do you give for a 4th Anniversary?

    Partner Run

    Partners run track in opposite direction tag and reverse direction 4X

    Mosey to steps

    1 burpee for each incorrect answer to the question (8).  What gift do you give for a 4th Anniversary?

    Triple Nickle

    Run the stairs next to the bleachers at the top 5 Monkey Humpers, at the bottom 5 Copperhead squats, rinse and repeat 5X

    Partner Run

    Partners run track in opposite direction tag and reverse direction 2X

    Mosey to parking lot

    Modified King of Hearts

    To the nose of each bus

    Regular suicide

    Defensive Slides

    COT

    Moleskin

    Today was the 4th anniversary of the Source of Truth.  YHC had the privilege of leading the workout then and again today.  Ironically both beatdowns occurred on snowy mornings.  Looking back at the SOT launch most of the Pax are still regulars.  Shout out to Bleeder, Wedding Singer, THE Yankee Aggressor & Wilson. 

    Admittedly, YHC was a little nervous to Q my first bootcamp in 2 years.   A new but experienced cast of characters made the Q enjoyable and the Pax pushes the tempo beyond anything I could have expected 4 years ago. 

    Doozy was flying, Gumbo & Kubota possess amazing defensive slid step speed, Bullseye was his typical beastly self and the fair weathered Mr. Roper showed on an icy morning and provided the most creative answers to the Q’s question for the day.  He may have wanted a few extra burpees and we all got them.

    Great work men, enjoyed it!

    Peace

  • Stay Local

    A rock-solid team of 14 stormed the Atlee High School parking lot and fired up an early morning carnival that went something like this…

    Mosey across the parking lot, around the greenhouse and back to the parking lot.

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

    Mosey to the sidewalk near school entrance

    Triple check – with the following three exercises (1) run around the green house (2) heels to heaven (3) dips with a bear crawl from (2) to (3)

    Slow mosey to the school entrance door and smile for the security camera

    Little DORA – Partner up, one partner runs the perimeter of the school parking lot while the other exercises. Cumulative exercises for 50 HRMs, 100 WWII situps, 150 two-count mountain climbers.

    10 HRMs

    Mosey to the flag.

    All IC – 20 American hammers, 20 freddie mercuries, superman, 10 alabama prom dates

    Numberama, Namerama, Announcements, YHC took us out

    NMS:

    The Mechanicsville PAX is starting to re-engage and a strong team of both core participants and new guys showed up to play this morning.

    Lab Rat drove into the parking lot at 5:31 and the PAX took off running. YHC already had in mind to circle the green house and that doubled as a way to trick Lab Rat (and Yard Sale) about our location. They caught on quickly and joined us for the COP.

    As expected, Emoji was super elated when Don Quixotes were called and he exclaimed, “MY FAVORITE!” The hand-release merkins didn’t seem to be the favorites for the PAX however. They provide a solid way to warm up and get the blood pumping.

    YHC kept everything “local” in the Atlee High School parking lot and entrance in order to create an efficient workout. YHC didn’t want to waste any time. Spike didn’t waste any time in his sprints around the parking lot. Lab Rat was right behind him. The whole PAX gave 100% both in terms of effort and GAS (“the 4th F” according to Mudface). We may need to hand out gas masks along with gloves for future workouts…

    It is always an honor to lead and this morning was no exception.

    The Carpenter


  • A to Z

    A PAX of three, including two regulars and one recently named, posted for this week’s Punisher. Within seconds of Krü parking his car, we moved from the parking lot to the soggy grass for the startup COP with 25 Invisible Jump Ropes, 15 each of IWs, DQs, Hillbillies, and Russian Soldiers, and Arm Circles (of course).

    Short mosey to the concrete circle at the front of the school for an alphabet-inspired sequence by completing 26 reps of exercises beginning with each letter of the alphabet. Some exercise options were obvious (Alabama Prom Dates, Burpees, Carolina Dry Docks, and others). We made up others (Quick Feet for whatever that exercise is involving alternating taps of the feet on a nearby curb, or Old Man Sit Ups for WWIIs). Extra credit – after Z, finished by air spelling each letter.

    Move to the school wall for a quick Triple Check with People’s Chair, Reverse Plank, and a run out into the parking lot and back. Finish with a minute of stretching. COT and YHC took us out.

    Glad you could join us again Hat Truck. Good work Krü.

  • Managing the Clock

    YHC arrived at Heartbreak with a full 10 seconds to spare, and lots to do: time for a Track Beast – The Hard Way!

    Mosey to the track, dispense with COP and formalities, and get to it: six stops along each lap, perform six of each given exercise. Since it’s The Hard Way, exercises stick around and compound on one another instead of being replaced.

    1 – merkins
    2 – mountain climbers
    3 – WWIIs
    4 – squats
    5 – American hammers
    6 – burpees

    PAX finished with enough time for a victory lap before going back to the flag for numbers, names, ‘nouncements.

    YHC was a late swap for the Q this morning, but it was good to bring back the Track Beast! Love a plan that takes the whole 45 and works lots of muscle groups in manageable but challenging chunks. Wish we’d had another minute or two for one more lap, rounding out to an even two miles…maybe next time.

    YNWA

  • Dolly Maddison’s Jugs

    19 warriors emerged in the calm before the storm for a NoToll beatdown that went something like this.

    THANG

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    COP – SSH, DQ, Joe Harris Squat Jumps, Copperhead Squats, Russian Soldiers

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    Burp & Merk – Up to 10, then back down

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    Bearimeter – Partner up – Partner 1 bear crawls, Partner 2 runs – switch repeato x2 (switch to crawl bear 2nd time)

    Mosey around outer perimeter, turn towards shelter and circle up at parking lot

    Space Invaders – 5 bullets attack line by forward lunging, while lines
    of alien ships Bob & Weave left & right. When tagged, ships become bullets. Repeato x3, adding walkouts and 5 burpees for missed bullets

    Mosey around outer perimeter, turn towards shelter and line up on soccer field

    Over/Unders – PAX either elbow planks or Fudd’s Wifes while back PAX runs over or under to the end. Repeato x 2

    Audible back to VSF for 4 minutes of mary: LBCs, Hello Dollies, Dying Cockroaches, American Hammers, Protractor

    COT – Marmaduke took us out

    Naked Moleskin

    We packed a lot in this morning. Thanks to the PAX for humoring YHC with some of our sillier drills.

    The name of this Back Blast was born from Hardywood’s comments during the Hello Dollies. Please see him for clarification…but the comment did provide solid schoolboy humor.

    Mumblechatter was heavy this morning…and Wilson may have gotten more words in than the Q.

    At one point, YHC asked the guy next to him if he thought the main fields would be too wet to use….then realized it was Flatline, who has no wonder-if-field-is-too-wet judgment capacity.

    Cheers to Orange Crush for attending his 2nd workout in as many days! Keep it up.

    Cheers also to Dr. Tryhard for organizing the F3 shirts, though YHC is salty that they couldn’t sort out the umlaut in Döner…

    Announcements:

    The regular ones.