Category: Richmond, VA

  • C**k Watch

    4 barely awake men came out to throw some iron around today. YHC took the Q today since it was open and I have been wanting to Q a KB workout focused on proper technique. We can thank Mud Face for today’s workout title.

    • COP
    • Lap around parking lot
    • SSH 4 ct x 20
    • Imperial Walkers 4 ct x 10
    • Russian Soldiers 4 ct x 10
    • Helicopters 4 ct x 10
    • Don Quixotes 4 ct x 10
    • Arm Circles 4 ct x 10 big + 5 small + Reverse
    • Copperhead Squats 4 ct x 10
    • HRMs 4 ct x 10
    • LBCs 4 ct x 20
    • Round 1
    • Halos x 10 each side
    • Goblet Squats x 20
    • Standing crunches x 10 each arm
    • Repeat for 10 minutes. The objective was to use proper technique, not speed through the reps. Slow is smooth, smooth is fast.
    • Round 2
    • Clean & Press x 10 each arm
    • Lumberjacks x 10 each side
    • 1 Leg deadlift x 10 each side
    • YHC requested Mud Face to demonstrate a proper clean & press which led to some discussion about a c**k watch.
    • Repeat for 10 minutes.
    • Round 3
    • Lawnmowers x 10 each side
    • Situp + Press x 20
    • KB swings x 20

    Numberama, namerama, No Idea took us out.

    Great workout gents! Thank you for letting me lead today.

  • The Field and Cage @ WDOG

    15 morning warriors showed up this morning for a hump-day workout and we started off the following way:

    COP

    Mosey from flag to crop circle at Amphitheater entrance and circled up for:

    20 SSH, 10 arm circles small and 5 big, reverso then 10 DQ, 20 Freddie Merceries, 10 hand release Merkins and 15 scorpions. Mosey to field across from Tower.

    The THANG:

    Dora 1-2-3 where we partnered up and one partner ran the length of the field and back as the timer, the partner teams had to complete 100 merkins, 200 squats and 300 Side straddle hops switching between runs and continuing the count. YHC asked for a 20 count then we moseyed to the cage. Great working out with Oyster and Mr Holland. (Note that Mr. Holland and I counted together to keep the work out equal to the partners)

    Cindy (with CB modification) We partner up again and do this workout for 20 minutes (thank you Greenbow for keeping the time). Partner 1 runs to the Hydrant and back, Partner 2 completes 5 pull-ups, 10 merkins and 15 squats. Partner 2 runs to the Hydrant and back while Partner 1 completes 5 pull-ups, 10 merkins and 15 squats. This continues for 20 minutes. Firemen Ed almost completed a close inspection of the Hydrant when tripping over the shut off in front…glad he was not hurt as this should be in his wheel house! (Please note that the exercise guide has you continually doing the 5,10,15 reps(no run) and the goal would be to complete 20 reps of the workout in 20 minutes.) This would be the Cindy with no modification. Great working out with EF Hutton and Emoji on this round!

    Mary

    We mosey back to flag and Numberama, Namerama.

    YHC was happy to see the crowd this morning as it is an honor to lead a workout with these fine F3 men. We had some announcements of some upcoming fundraisers and from what I remember there were 2 coming up in October/November.

    One is a mile run(walk) for a beer and I believe this is happening next week (someone please reply with the particulars).

    The other is an event Cards for A Cause at the Commonwealth Club of VA and @Faceplant’s mom is the chair of this event and is happening Saturday November 9, 2019. For more details please see website @ http://www.huntercds.org/cards/

    YHC took us out in prayer. Have a great day gentlemen, I always get off to a great start when I have this workout in the morning. See you all in the Gloom…Rock the Day!…CB

  • If you don’t post at an AO can you still ghost write the Backblast??

    YHC unfortunately wasn’t there due the kids keeping him up most of the night but wanted to make sure the PAX got their Big Data credit. From whisper hears at DaVille the next day, this is how it supposedly went down:

    Corned Beef & Trout ran to Kings charter up to farmhouse looping around past the pond and ran in front of the schools on the return for 4 miles. Marco Polo ran same loop; however ran bus loop laps until he reached 5 miles

    No Idea and Mudface did their normal loop for around 3ish

    YHC is sure the Mumble Chatter was great and thanks Mudface for taking the Q on short notice.

  • Maybe there is a beast… maybe it is only us.

    11 prime dudes. 1 great morning.

    Welcome to Tuesday with a slaughter starter of 10 burpees.

    COP — DQ, hillbillies, helicopters, IJR, rotating merkins, sideways bear crawl half way round the circle, rotating merkins, IJR, helicopters, hillbillies, DQ

    The beast — merkins, jump squats, ww2 situps, smurf jacks, american hammers, burpees

    To the bus loop for CMIYC — one partner bear crawls, the other does 7 merkins then catches up. At half way point, switch to lunges and 10 jump squats

    Head back towards the flag — on the way there stop and do flutterkicks and writing backwards alphabet.

    1 minute left back at the flag — so 1 minute of american hammers OYO

    Numbers, Names, Announcements

    NMS — YHC hadn’t done the beast in a while, so it was time to break it out. The beast did not disappoint, but the PAX crushed it. Strong work, gentlemen! You vanquished the beast. Speaking of beasts, YHC is of the belief that we all have mini-beasts inside us. Things that keep us from unlocking our ultimate potential as a human being on this earth. Things that drag us down, chew us up and spit us out. Things that weigh heavy on our hearts and cause us to slip into constant anxiety mode. The beast for everyone of us is different. Conquering that mighty beast is a lifelong task that never really goes away. How do we conquer it? Discipline. and good friends. friends who aren’t afraid to tell you when you are screwing up. friends that hold you up and hold you accountable. YHC is glad for those friends and for F3 as well. Love you guys.

    OPUS

  • The Four Davids

    The NoToll gloom welcome 18 hungry caterpillars to eat their way through the following series of man-maker-cises:

    The THANG:

    Mosey to the softest grassy area in all the land for COP #1:

    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Copperhead Squats x10 IC
    • Imp Walkers x10 IC
    • Dancing Bears x10 IC
    • Leg-Up Merkins x10 IC (x5 each side)
    • Reverse Crunch x10 IC

    Mosey to the end of the Field for COP #2:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Mtn Climbers
    • 100 yard line – x100 SSH
    • Await the SIX doing Captain Thors OYO

    Mosey to Bleachers for COP #3:

    • Triple Check: Box Jumps, DTH’s, and the pacer is Fiddler Crab walking 25 yards out and back

    Mosey to BBall Court for COP #4:

    • IronPax Week 1 Routine:  Broad-jump between each court quarter line (same as suicide lines), completing the following at each quarter:
    • x10 Burpees
    • x10 Ball Dippers
    • x10 WWII
    • Bearcrawl back to start
    • x10 Minutes completed with Fresh Prince, renamed Pogo remaining in the lead 

    Mosey BTTF:

    • Low Flutters x20 IC
    • High Flutters x20 IC
    • APD’s x20 IC
    • Freddie M’s x20 IC
    • …maybe another one…?
    • DK led us out with Superman

    COT:

    • Counterama #18
    • Namerama (welcome FNG Peedee)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Big numbers continue to come out for high quality beatdowns at the best AO in the SOJ. And here was the DTH brain child of the morning: YHC is tired of trying/failing to plant the shovel flag near the parking lot, so carried it to the first COP (no, this is not an Old Glory …though it IS returning soon…) and planted it in the best sod around (ie, Field #1). This inspired a noteworthy comment from ROSIE stating that the parking lot is overused for our first COP when the oh so perfectly soft turf feels just SO good for Mary. Agreed! And so with that gentle hug-o-rear opener, the boys got to work and hammered through a fine sweatfest line-up. The PAX actually seemed to enjoy themselves through the Quarter Pounder and Triple Check (granted Fiddler Crabs suck), but then DTH announced the finisher with an IronPax Week 1 routine – OC shed a couple tears, but we were all greatly entertained by Fresh Prince’s broad jump, at least 8 feet in length, which has earned him (another) nickname Pogo. Good job fellas – proud of you all (especially all four of you Davids). And welcome to Peedee! – whatta great day to get your feet wet. Keep posting brother – the workouts wont get any easier, but before you know it, you’ll have those ripped abs your lady has always wished for. 😉 

  • 27 Minutes for Partner work

    8 PAX were ready to go at 5:30 at Heartbreak Ridge on a beautiful fall morning. With one PAX needing to depart early we had a set time for some partner work to knock out:

    COP in the grass: SSH, Imperial Walkers, Helicopters, Merkins, Heels2Heaven, Scorpion Kicks. Head to end of field: Partner up for Wheelbarrow across the field. Plank up & set of Pickle pounders at the end.

    Down to Heartbreak Hill: Dora 123 of 100 Merkins, 200 American Hammers, 300 Jump Squats (audible at 150). Then over to Jerkin Gym for 4 sets of 8 Jerkins, just in time for Handshake to finish and him head home to his waiting M. The rest of the odd pax now did: Benchkicks & Derkins: 30/10, 40/15, 50/20. Head over to end of track grass section for quick mary: LBCs, Hello Dollys, pickle pounders. Back to parking lot: Follow the Arrows – 5 HRMs at each arrow, alternate Bear Crawl & lunges around lot. Back to flag for time: Flutterkicks until 6:15.

    NMS: YHC arrived to see Handshake knocking out laps on the track. Asking him how much time we had with him there he responded an exact 5:57 so we had that much time with an even 8. We had to do the COP on the field since the ground was 100% dry with no dew, a rarity for HBR.

    Several groans were heard off the bat as the Wheelbarrow the field started. Atilla was a beast on his section not leaving much work for YHC. Good to see Cobal back out in the Gloom. P-Trap appreciated the Pickle Pounder work as he needs the practice for his upcoming nuptuals. Maybe a trip to the Honeymoon Suite (gloom style) is in order in the next month if he posts again soon.

    Garbage Plate was happy to get all of his favorites in: Scorpion Kicks, Benchkicks, and Bear Crawl. YHC always takes requests…

  • No Q, then Splits for You

    17 runners. Out across the Huguenot bridge then head East. 23m out and 22 back…(give or take).

  • Puppy Pile

    12 converged at Dogwood Dell for Slippin Jimmy’s first beatdown.

    Warmed up with arm circles 10×10, side-straddle hops x26 in honor of Yankees’ team MVP DJ LeMahieu, Don Quijotes x10, Imperial Walkers x10, LBCs x10 and American Hammers x10.

    Mosey to Amphitheater for the long set of 11’s – 17 flutter kicks and 1 merkin on down to the stage.

    Partner exercise with one partner running the perimeter of the amphitheater and one doing squats.

    Then we worked our way out of the amphitheater doing 6 dips and a box jump per step.

    Mosey to the outside stage for 3×25 boxing cockroaches. Next we touched a tree 3, 4, and 5 trees while the partner did WW2 sit-ups.

    Mosey back to the flag for numberama and name-a-rama, which welcomed Hitchhiker’s son an an FNG. Slippin Jimmy honored to lead a great crew for his VQ.

  • Late night, don’t open the Q sheet

    Sorry for the late post ya’ll forgot to write it before I left this morning.

    YHC was watching the Dallas / Saints game and a little board so YHC opened the Q sheet to see who was at Batteau. No Q, well I guess you have to sign up right?

    7 healthy solders showed up to see what Doozy had in store.

    COP:

    Head to the Pickle ball court, dq’s, helicopters, cherry pickers, bat wings, heals to heaven, LBC’s

    Mosey to stone landing area:

    Man Killers followed by three sets of dips (x20), run up the hill, squats (x20)

    Mosey to the lake: Run the lake with descending merkins – start with 20 merkins at the first light subtract on at each light. Once around the lake use the lights on the hill to finish. Not enough light posts to work all the way to one so end at three.

    Mosey to the road around that leads to the flag, lunges from sign to sign, backward lung from sign to tree, sprint to the final sign.

    Mosey to the pickle ball court to meet the cheap prostitute:

    A little confusing but we figured it out, corner one 5 LBC’s, corner 2 – 10 American hammers, corner 3 – 15 squats, corner 4 – 20 monkey humpers. Hit each corner on the way out and on the way back.

    Finish out with a modified Mary, some LBC’s, scorpion kicks and other things. 10 Merkins of your choice while PAX holds plank.

    Back to the flag

    Numbers/Name/YHC took us out

  • Run and Breakfast

    The four of us ran the 7 mile loop around Forest Hill then all went to ET’s for breakfast. It was awesome. Nothing else to see here, carry on.

    Lab Rat apologizes…