Category: Richmond, VA

  • White Deer is a Lazy Sack

    Two weeks ago, three modern day warriors and one keyboard impaired Q convened to throw around some KBs at Circus Maximus.  Until today, the world was unaware that such events occurred.  Let it be known in the annals of Big Data, that it did indeed occur.  We did have COP, did a beast, some boat/canoes and other various KB exercises.  There was even COT.  No injuries to report.  Our Q just failed to report such activities.  Today, that has been remedied.

  • Am I doing this right? It hurts

    Five men scrambled out of their fartsacks and MANNed up for a KB workout.   It was a brisk 25 degrees in 70 and sunny RVA!  Almost 6 men, as Rounder’s Corporal Punishment (55 lb. KB) weighs more than either of YHC’s 2.0’s.

    COP- SSH, arm circles, mountain climbers, merkins, helicopters, LBC’s

    Time to count: starting with 5, then 10, then 15, back to 10 and then 5 again, each of the following exercises–Standing crunch, halos, modified windmill, and tricep press.

    Triple check, modified to 1 person runs, while the rest of PAX splits demon crushers and renegade rows twisting into side plank, everybody ran twice.

    Time to copy off Helix and stretch it out for 5 minutes.

    Numberama, namerama, YHC took us out

    NMS

    Fairly cold this  morning, although tomorrow looks much worse, stay warm in the gloom, brothers!  Not a lot of chatter today, although Mudface did remark at some point “when does the real workout start?”  Of course when he was the first to finish the initial sets, he declined YHC’s suggestion for an additional set, so perhaps it did have an impact.  Thanks for pushing through the new exercises–it’s always good to try something different.  The title of the BB comes from Mudface consulting Helix on form (always wise) because something didn’t feel right.

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

  • Yup, just pick one

    3 Hard Core Amigos arrived at Source of Truth this morning with a welcomed smile that the temp was slightly warmer and there was nothing on the ground. And before 0530 arrived, a Hot Potato Q was called. Mosey around the school for a warm up lap with the COP at the bus loop.

    COP- x 15 SSH, x 20 Plank Jacks, x 15 Helicopters, x 20 Flutter kicks. Cooling off sucks so time to move on!

    Exercise 1- at each door, there is a number. Starting at far entrance near the gym,  merkins for corresponding number on the door. Run to the next door. American Hammers for corresponding number. Run to the next door. Switch, repeat till 3 Amigos made it to the backside of school, door 25. Q handed over to Doozy. Mosey down to the track

    Exercise 2- 25 Merkins, run 200 meters, 25 Mountain Climbers, run 200 meters, 25 WW II situps, run 200 meters, 25 Dead Cockroaches, run 200 meters, 25 Flutter Kicks, run 200 meters, 25 Copperhead Squats, run 200 meters, 10 Burpees, run 200 meters, 25 Cotton Pickers, run 200 meters……and 1 mile done, BOOM! Q handed off to Mr. Roper. Mosey over to fieldhouse.

    At corner of fieldhouse, 25 Merkins run to the other side. 25 Flutter Kicks run to original start point. 25 Mountain climbers, run to point B, 25 Reverse Crunches. Run back to point A. 25 Donkey Kicks, run to point B, 10 Burpees. Back to the flag with 1 minute to spare. Ring of Fire-Delta Merkins x 10. BOOM, 0615!

    Number-ama, Name-r-ama, Announcements- T shirt order on F3 Gear site or See Dr. TH. 1st Annual F3 RVA retreat in Sept, see preblast.

    Mr. Roper took us out.

    NMS: YHC had the Q this morning so it was a perfect time to throw out a Hot Potato Q. Excellent work this morning men. Doozy, just pick an exercise and roll. Keep the PAX moving is always a good thing. Mr. Roper, way to take us out this morning.

    Aaayyy…..those moments in college or high school and we think life is so hard. Where are we partying this weekend? Who is buying the beer or high test stuff? Those choices seem so difficult. YHC will just say that I am blessed there was a platoon of guardian angels there to protect! Boys, count your blessings, give thanks, strive to be better, and spread THAT light.

    Only those who post understand!

    Loud and Proud,

    Flatline

  • When You Wish Upon A Star

    Dr. Tryhard emerges from his vehicle with his newly constructed shovel flag and successfully plants it as a signal to others that its time to leave the comfort of heat.

    The watch says go and off we went to the first traffic circle for COP.

    The Workout

    • Don Quixote
    • Helicopters
    • Russian Soldiers
    • One legged leg lifts – right leg
    • One legged leg lifts – left leg

    Over to the Amphitheater for descending count Box-Cutters starting with 18.

    Partner up for 3×20 Wilson’s dying cockroaches.

    Work your way up with ascending count incline merkins.  Some planking at the top while we wait for the six.

    Mosey to the grand field for Dora.

    • 100 Carolina Drydocks
    • 200 Monkey Humpers
    • 300 Flutter Kicks

    Partner up for 16 Boo-Yah merkins.  Mosey back to the SF.

    YHC took us out.

    Moleskin

    The backblast title comes from one of the most brilliant shooting stars that YHC has ever seen.  Vinny saw it too.  What does YHC, wish when he is doing Box-Cutters?  More ab work!

    Good discussion today about how Vinny’s vision is becoming a reality.  First there was the dream of the camp out.  Then we got the farm.  Then we got a bush hog.  Today we are volunteering Labrat to make some beverages.  All this and we are 8 months out.  September 21-22 – F3 Camp Out

    Don’t forget to order your F3 shirt with your name on it.  Only one week to go to place your order.

    ABT,

    Lockjaw

  • Pre-Blast: Inaugural F3RVA Retreat 9/21-9/22

    Pre-Blast: Inaugural F3RVA Retreat 9/21-9/22

    Gentlemen,

    The inaugural F3RVA Retreat is officially on the books, and will be held Saturday, September 21 and Sunday, September 22. Get it on your calendars now. I know this conflicts with weddings, birthdays, college football, lawn mowing, and other sacred events. I’m sorry. I did the best I could, and this is the date that works best. I’m also aware its a few weeks after BRR. Again, sorry. Plan accordingly for this year, and for the same general time frame in 2020 and beyond.

    When: 9/21-9/22. Generally plan to arrive sometime Saturday afternoon and leave by 10:00 a.m. on Sunday morning.

    Where: 400 acre farm in Amelia. T-Claps to Gomer Pyle for arranging the property. I am not going to put the address on this site. If you are in, text me (804-852-0800) and I’ll shoot you the address. For you New Market guys, it’s probably within walking/rucking distance.

    Why: Second F. The design is to have at least one annual overnight event that centers solely around 2nd F. There will not be a workout. If you want to run to the AO, go for it. On second thought, Swirly, Hardywood, Rosie, TYA, forget I said that…

    Details: this will be an overnight camp out on a farm. There will not be a building for sleeping. Bring tents, hammocks, or see me ahead of time if you want to build a Yurt.

    Food & Beverage: Circle K will bring his grill that proudly cooked 10,000 hot dogs at once during the Chicago World’s Fair. More details to follow, but we’ll break down into food and beverage committees. BYOB, etc.

    Cost: There is no planned group overhead. The property has been graciously donated to the cause. I will probably ask each person for $5 or $10 to get the owner a nice gift for their generosity. Food and beverage will be worked out in smaller, more manageable groups.

    This is going to be an awesome event, so – and I can’t believe I’m saying this – no guns.

  • The ruck not traveled

    “Two ruckers diverged in the gloom and neither took the workout less traveled,

    and that made all the difference”

    9 grownup men and 0 ruckers converged in the gloom to an announced “rucker friendly” workout.  Since nobody was carrying weight, the Q changed it all up.  Here is the workout most traveled:

    -Parking lot tracers.  You know it!

    -COP: If you’ve seen one Lab Rat COP, you’ve seen them all

    -Triple Check-  On the football field, Player 1 runs to the goal post and back.  Player 2 does hand release merkins and squats if needed.  Player 3 does rotating Mary of his choice.

    -Rotating pullups- pax planks in a line in front of pullup station.  Pax1 does 10 pullups while pax 2 spots him.  Rotate thru so everyone gets a turn.

    -Phonics’ sprints of death:  Im sure there is a better name for them, but this pretty much sums it up.  Teams of three…basically you sprint 50 yards, tag out a partner, then do 5 burpees.  Do this 5 times.  When everybody is done, bear crawl to the middle.  We screwed it up, but all points were covered.   These suck, bt dubs.

    -burpee indian run:  Just like it sounds.  We took the long way home, and switched it up into basically a Chinese fire drill Indian run.  It did not go smoothly.

    Ring of Fire (Rosie style):  From Al Gore, first guy drops does 10 merkins then holds plank.  Pass it around to everybody.  Back to first guy, 10 more merkins and back to Al Gore…then pass it back around.

    NMS

    Lab Rat announced this would be rucker friendly on the local boards, with an AYE from Spit and Shakedown.  Circle K also showed up this morning with ruck sack and layers of clothing.  Something happened between 0530 and 0530 and a half that made these two ditch the rucks and join parking lot tracers instead of heading for the designated rendezvous.  What exactly happened, we may never know……or Shakedown can tell us.  Regardless, Lab Rat took full advantage of the freedoms gifted to him to completely change the planned Q to something more mobile and fluid.  One can imagine what caused Spit to be a no-show.  My money is on a late night with the baby, which is always a free pass in my book.

    Exactly nine guys lent well to the triple check.  Options were given, which made the hand release merkins a little more palatable to the group.  No excuse for bad form.  Emoji made the comment on how long the field was….120 yards for those counting at home, just like every other football field.

    Phonics’ sprints plus burpees thing seemed like a good idea at the time.  I remember there being a little break in between to catch your breath.  Nothing is so disheartening as finishing a round of burpees and standing up to see your “relief” sticking his hand out to high 5 you back out to run.

    The Indian run back with burpees was going well…..too well.  Audible was called that instead of burpees, run around the group before returning to the front of the line.  There were two lines.  It was a Charlie Foxtrot.  Pretty sure Pavaratti just kept running in circles the whole time.  That’s ok, we can work on that.

    Announcements:

    -Still plenty of room on the Growruck event.  There are loaner weights and packs available.

    -Extra credit ruck at 0500 at Dogpile.  Run kicks off at 0530 from Elwood Thompson’s.

     

    Apology of the week goes out to Robert Frost for butchering up his life’s work just to get a cheap chuckle out of the pax.

     

    Lab Rat apologizes…

     

  • The Heart-warming Ridge

    First to the Ridge was LOOSE GOOSE who had very kindly planted his very own little ShovelFlag, which YHC thought appeared lonely, so The FORGE flag was also planted …with the usual MumbleChatter regarding it’s grand size and magnificence. Twas a mild 30-ish morning, and the PAX warmly greeted one another as they counted the incoming to find out if numbers would even up…which they did…so we decided to get going!

    The THANG:

    Follow-the-Leader “moseycizes” around the parking lot, returning to ShovelFlags for COP#1:

    • Don Quixotes
    • Hydraulic Squats (8ct, to knees)
    • XY’s (4ct, Flutter-Dolly)
    • PAX-called Pusherama – State F3 Name & type of Merkin, PAX repeats name & exercise, PAX completes x5 IC, then passed to next man (total of 70 reps completed)

    Mosey to COP #2: (Jerkin Gym + the Ridge)

    • JerkMerk Buddy Ladder – Partner Up, x10 Jerkins each (legs held), Bernie Sanders up the Hill, x9 Buddy Merkins (Hand-Release at bottom, Shoulder Taps top …this ensures fully down and fully up for each Merkin), run back to Jerkin Gym for x9 J’s, back to top for x8 BM’s, etc.
    • We can all thank HANDSHAKE for requesting a routine including the Jerkin Gym
    • Return to track when complete, each performing 20ct PLT’s while waiting on the Six

    Mosey to COP #3: (Parking Lot)

    • Parking Space Tracer – facing the end point, sprint and shuffle all the lines
    • PAX awaiting their turn complete WWII’s prior to Tracer run, then complete Monkey Humpers while awaiting the Six (…there was some noted variety in exercises as it appears MH’s were not preferred following the Spacer Sprints)

    Mosey to COP #4: (Curb)

    • Around the World Merkins – x10 rounds OYO (Incline Merkin, then turn Right to Merkin with Left hand on Curb, then turn to Derkin, then turn to Merkin with Right hand on curb)

    Mosey Back to ShovelFlag for Mary:

    • Sweat Angels IC x20 (arms/legs held at 6”)
    • Back Plank (raise legs/arms) …not particularly interesting
    • The DTH Circle Merk x3 (more smoothly completed than last time…BOOYAH!)
    • x60 SSH OYO for the last minute …Well done fellas!

    COT:

    • Counterama (#14)
    • Namerama
    • Announcements (detailed below in Comments)
    • Prayer

    NMS:

    • Solid numbers this AM, but low volume on the Mumble Chatter – probably due to the PAX losing their breath with Moseycizes in the first minute of the day, following by 44 minutes of non-stop fun. 🙂 Was again bummed with failing to bring the elusive FNG out (had a hard commit as of last night), but enjoyed seeing some new faces (PONCH, HANK HILL, and ?PEE TRAP …can anyone verify his name?) Keep posting fellas, and never give up Headlocking FNG’s…they need this more than you think! SYITG

  • Run. Exercise. Repeat

    As the polar vortex moves in, a rare pocket of warm weather encircled No Toll giving 16 warriors a balmy 70 and sunny beatdown.  According to legend, it went something like this:
    COP:  10 Imperial Squat Walkers IC, 10 Russian Soldiers IC, 10 Burpees OYO
    Mosey to field.  Run to the other side of the field, do 50 Merkins.  Run back, do 50 Squats.  Run across, do 50 2-count Flutterkicks.  Run back, do 50 Monkey Humpers.  Plank until done.
    At the Hut. Partner up.  Partner 1 does 10 box jumps + 10 decline merkins + 10 dips while Partner 2 does Invisible Jump Ropes.  Switch when complete….with Partner 2 doing 10 box jumps + 10 decline merkins + 10 dips while Partner 1 does Invisible Jump Ropes.  That is 1 set.  Repeat for a total of 2 sets.  Plank when done.
    Mosey to other field (the long way around). Run to 25 yard line, do 25 Plank Jacks, run back.  Run to 50 yard line, do 50 2-count Mountain Climbers, run back.  Run to 75 yard line, do 75 SSH, run back.  Run to 100 yard line, do 100 LBC’s, run back.  Plank when done.
    Dora.  Mosey to the bleacher side of the field for a Dora: 100 Merkins, 200 Squats, 300 single count Flutterkicks.
    Burpee Ladder.  Mosey to basketball court for a descending Burpee ladder.  Run across the court, do 5 burpees.  Run back, do 4 burpees.  Run across, do 3 burpees.  Run back, do 2 burpees.  Run across, do 1 burpee.  Run back.  Plank when done.
    We wrapped up with some Mary:  10 Alabama Prom Dates IC, 20 single leg Alabama Prom Dates IC (10 right leg and 10 left leg).
    Name-a-rama.  Number-rama.  Don Draper took us out, including a prayer for Rosie and his family this weekend at their race in Georgia.
    It was great getting back in the Q’ing saddle again, especially in my backyard of No Toll.  Thanks gentlemen for letting me lead.  It’s an honor to serve you!
    Ollivander

  • Watch Where You Step

    The dirty dozen showed up today for good running weather before arctic temperatures descend upon us.  YHC called the route and over the river and through the woods we went – out and back.

    The Route

    Exit UR through the River Road entrance and take the bridge across the river.  Pick up Riverside Drive and head down river.  Turn at appropriate way points.

    Gomer Pyle took us out.  Welcome back!

    Moleskin

    Plenty of odd behavior around the lake today starting with odd disturbances with the ducks.  Perhaps there was an alligator causing the commotion, or maybe spring time came early with these waterfowl.  Either way, there were waves on the lake.

    Finishing our time at the AO, YHC walked to his car parked along the new brick sidewalk that took a year to build and almost stepped in the largest pile of vomit ever seen.  Nasty stuff.  Who eats a whole platter of french fries and gets sick before six in the morning?  Maybe it was the ducks.

    There is definitely something going on at the lake today, so watch where you step.  (See TYA, the backblast title wasn’t about you.)

    Announcements

    • Hold the date for the F3 camp out – September 21.  Vinny is on point.  Farm needed.  Inquire with him.

    Time to Stop Tapering,

    Lockjaw

  • Gimme five

    A PAX of 5 posted for tonight’s Punisher.  YHC arrived at Holton just a few minutes before the advertised start time.  Krü, Up Chuck, and Offshore were already on site.  Johnsonville arrived moments later.

    The Thang:  At 6:30 PM sharp, we moseyed over the curb near the school for the initial COP with 20 x Invisible Jump Ropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, 15 x Helicopters, and 15 x Arm Circles (big only, forward then reverse).

    We strolled 20 paces to the school gym’s wall for 11s alternating Inverted Merkins and Donkey Kicks.  Started with 10 Inverted Merkins and 1 Donkey Kick and worked through the cycle, breaking after each round with People’s Chair so we could stay together.

    Mobile Imperial Walkers, mostly, around the school to the bus loop.  Sit down on the pavement in a circle and complete 1 two-count American Hammer, counted out by a PAX member, followed by 25 LBCs.  Shift to the next PAX member for 2 two-count AHs followed by 25 more LBCs.  Continue adding one more AH each round until 10 are completed, then work back down to 1 AH again.  25 LBCs after each round.  Feet off the ground until each PAX member had called AHs, then feet down briefly.

    Mobile Russian Soldiers around the school to the playground.  Semi-circle in elbow plank while taking turns completing 1 Pull Up.  Next round add another Pull Up with waiting PAX in Arm Plank.  Continue up to 4 Pull Ups and back down again with alternating wait in Elbow Plank, Arm Plank, and Reverse Plank.

    Hit the playground benches for 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and 20 x Dips.  Mosey back around the other end of the school.  Pause in the yard for two sets of 25 x APDs followed by stretching.  Back around to the parking lot.  COT and YHC took us out.

    Moleskin:  Great to get five guys tonight.  Good energy on a crisp, clear night.  Appreciate catching up, including the Mumblechatter.