Category: Richmond, VA

  • Balls in the Mist – Downrange at The Capital with a crew of 8

    What do you do when you are on vacation in a city with F3 and you can’t sleep? You post! YHC took the opportunity to check out another region. Things were a little different but not dramatically. Good times. Their Elementary Schools have multiple perfect Turf Fields…

    WARMUP: SSH,IMP,MTDEW, WILLY, PHELPS, RVE, MOROCCAN, DD, WGS   

    THE THANG:    Fellowship Lap Then Modified Four Corners, Reps: 10 Shoulder Taps (IC) 10 Mountain Climbers (IC) 10 WWIIs 10 Squats,  Run a Lap 10 Shoulder Taps (IC) 10 Mountain Climbers (IC) 10 WWIIs 10 Squats,  Then Run 70% Lap At the Wall:  Step Ups/Kovar Jumps x10 Merkins (20) Step Ups/Kovar Jumps x10 Merkins (15) Step Ups/Kovar Jumps x10 Merkins (10)  Fellowship Lap on the Upper Field  Line Up  Frankenstein Dora:  Dora but mode of travel is the newly created “Jagilton” Bear Crawl from Sideline to Penalty Box, run width of Penalty Box, then Crawl Bear to opposite sideline. Repeat to come back.  The reps were (First team to make calls it and we move on):   100 Merkins 125 Squats 150 LBCs  THEN, Regular Dora, but with skipping as mode of travel The reps were (First team to make calls it and we move on):   50 Perfect Merkins  75 Bobby Hurleys 100 Flutters  Then, we moseyed over to the wall for “Kiki Hernandez Wall Sits” PAX would do a wall sit for the 30 seconds, then do 30 seconds of “pair juggling” throwing and catching a total of three balls simultaneously. Great for the cognitive functioning!  We alternated about 3x rounds of this, and it was very suitable fuster-cluckery to get the week started.   

    MARY: built in the Thang  

    ANNOUNCEMENTS:  Bible Study tomorrow night The Grunt Saturday  Book Club Saturday Happy Hour WED NOV 19 Charlie Brown Thanksgiving at Ignite  

    COT: A basic one. Keep a positive outlook. Keep the dialogue in your head positive. Look for the positive. Be the positive! SYITG!

    NMS – I would encourage any Pax Member to take the opportunity to post in another region. You will always be welcome and you can appreciate the slight dialectical difference between their region and ours. BB Title comes from the fact we played a game with the last 5 minutes in which we tossed Smashballs back and forth in the mist. This BB won’t earn epic Marv-Level Mumblechatter but hopefully the title gets some nostalgic recognition.

  • Huge Bells #1

    7 studs showed up for da first eva Huge Bells KB workout to your favorite pop songs. We now have huge, moist bells tickled by the cool rain this morning.

    🔥 WARMARAMA (10 min)

    1. Mosey – Short lap around bus loop with butt kickers, high knees, karaoke
    2. SSH (Side-Straddle Hops) – 12 IC
    3. Windmills – OYO
    4. Copperhead Squats – 10 IC
    5. Merkins – 10 IC

    💪 The Thang (30 min)

    🔁 3 Rounds of 3 Stations (10 min per round)

    Each round has:

    • 2 KB exercises
    • 1 Bodyweight exercise
    • Rotate every 1 minute, 3 rounds per station.

    🧱 Round 1: Foundation

    1. KB Swings
    2. Goblet Squats
    3. Merkins

    Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.

    🧱 Round 2: Core & Control

    1. KB Deadlift High Pulls
    2. KB Russian Twists (with feet up)
    3. Plank 

    Rotate every minute. After 3 rounds, run 1 lap then 1-minute rest.

    🧱 Round 3: Power & Push

    1. KB Thruster
    2. KB Lunges (goblet hold)
    3. LBCs

    Rotate every minute. Only got through 2 rounds

    🧘 Mary / Cool Down (5 min)

    Slowsey BTTF

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayer Requests – for cold rain cooling us down, for Machismo’s neighbor RIP and family, for Snuff’s M

    Dealer’s Musings:

    • Being site Q for a Monday AO made me drink less on Sunday. Thank you for that accountability, brothers.
    • Two KBs – one light say 10-15 lbs and one heavy say 30-35 lbs – would be good options.
    • No KBs? Dumbbells and Cindys work. Still show up, we got ya.
    • KB hits differently than boot camp. Come get swoll and get huge bells.

  • Solo El Twin Teamo

    Feeling like it would be a solo run this morning, YHC took off from the house early enough to arrive at the AO before launch just in case someone showed up. Parking lot was empty so after a loop around it was off to Tarrington, up Ashwell, across Robious and back to the house.

    Decided to run back down Twin Team in honor of Rosie’s Trick or Treat workout. Still what goes down must come back up, and so the lounge-esque act of running down Twin Team was rewarded by running back up Ashwell. And it was wet, very wet.

    -Singer

  • Graveyard of New Market

    14 of SOJ’s finest came out to see what was so spooky in the graveyard of New Market. There have been many FNG’s that have graced us with their presence. Some have only come out once or twice while others were OG’s that helped build the foundation for F3 RVA. We miss them all and hope that they find there way back soon. There was much anticipation for how this was going down. Here is what I made up on the fly.

    Run through the hood and stop at every former F3 members home and perform what was remembered or made up as their favorite exercise. Some of the favorites: Oline resistance walk at Parkers, Wilson;s Wife at Wilson’s, and Randies at Marmaduke’s.

    It was a good time remembering these men’s and who knows maybe soon some of them will hear the calling back.

    YHC took us out in prayer.

  • I did not see that coming!

    Four gathered on this All Saints Day to get some general exercise to work off some of the Halloween delights. The 5th had already taken off for a long run, so this is what occurred in the bootcamp hot potato.

    Opus’s Q

    COP: Copperhead Squats, Helicopters, Don Quixotes, 30 second plank, Arm Circles, Reverso, 10 AST, 10 Hand Released Merkins, flutter kicks, Freddie Mercuries, APD, 1 legged APD, other leg, hello dollies, rosalitas, imperial walkers

    Mini-Dora – Partern up – Do 50 dips/100 squats/150 SSHs while the partner ran around the parking lot islands.

    Lab Rat’s Q

    Mosey to the tennis courts

    Elevens – Run to the end of the courts and back doing these exercises: Merkins and Squats

    Phonics’s Q

    Go back to the VSH and get weights.

    Do the following 4 times: Powercleans with 20 pound dumbbells, Bent over Rows with 25 pound plate, Ab exercises of choice, run around island in parking lot.

    COT: Numberarama, Name-O-Rama, Announcements, Spit took us out.

    NMS:

    Great group today. Spit is training for the Richmond 1/2, so he did a long solo run. The DaPile bootcamp recently has done a good job of keeping the PAX together which has created good mumblechatter. Today, movie quotes were an important part of this. Bulkhead, Corned Beef, and Surf n Turf joined us for coffee.

    Announcements: Many prayers were needed today.

    Gotta Run!

    Phonics

  • Surrounded by Darkness Yet Enfolded in Light

    7 PAX hit the gritty streets of Bon Air at 6am. It was time to kick November off in style.

    Mosey to the back parking lot for Warm-Up: Jazzercise, Big Claps, Bruce Lee Punches, Hold Elbow Plank for 5 core principles. Pickle Pounders, Shoulder Taps, Australian Snow Angels, Alabama Prom Dates, Heels to Heaven, High Knees, Mario Jumps, Knee Pulls, Lunge Walk. Might have missed a couple

    Exercise One: 4 Corners (Prostitute) – All Merkin edition.
    10 HR Merkins, 20 Merkins, 30 Werkins, 40 Carolina Dry Docks

    250 total by my count

    Mosey to the front of the school for Exercise Two: Man Harmers.
    10 Side Straddle hops
    Forward Straddle hop across the parking lot
    20 Side Straddle Hops………..repeat pattern up to 80.

    Exercise Three: Inverted exercises on the small hill
    Shirt Choke Sit ups, Flutter Kicks, Finger Tip Merkins

    Back to the flag as time is called.

    YHC took us out. Appreciated Machismo sharing.

    Final Thoughts: First time for YHC at Bon Iron and I thoroughly enjoyed it. Highly recommend all PAX check out this workout. It was great welcoming Maggie to the group – he posted one time in the past (outside of RVA) and already received a name. Strong work by all the PAX. My original plan was to do a free throw shooting contest – but didnt find the basketball court until the last 5 minutes of the workout. Next time!

  • Grid Iron Halloween

    We had a Baker’s Dozen this morning at Grid Iron. After a brief warm up we headed to the soccer field for:

    Abs: 100 core exercises to wake us up (25 WWIIs, 25 Crunch Frogs, 25 Heals to Heaven, 25 Reverse Crunches)

    Cardio: The Beast with Side Straddle Hops, Calf Raises, Squats, Carolina Dry Docs, Merkins…and Burpees to cap it off

    Abs: 100 more core exercises for a cardio break: (25 WWIs, 25 Side Crunches each side, 25 LBCs). Finished another 100 core exercises scattered throughout the morning: (10 Irish Hammers, 20 American Hammers, 20 V-Ups, 25 Pole Smokers, and 25 more American Hammers)

    Arms/Chest: Jack Web with 1 Merkin to 4 Air Presses, later followed by a Ring of Fire with 5 Merkins of your choice

    Lindsey: 30-10, 20-20, 10-30 Step Ups and Dips

  • To Ruck or Not To Ruck

    2 dashing young F3 patrons emerged from the gloom for a stroll with weighted pack, under the Sky Q’s starlit vault whilst having some pleasant mumble chatter. These fine fellows logged 3.5 kilometer in just 40 minutes time.

  • Virgin Turf

    A 10-PAX of high energy HIMs shrugged off the fartsack to embrace a 40 degree DTH beatdown. After seeing the virgin turf of the new baseball fields during the ruck, YHC decided it was high time for breaking in new ground. Here’s a tough one for the history books. 

    The THANG: 

    WARMERAMA: 

    • Circle up in the lot for reps
    • Welcome & Disclaimer
    • Nancy Kerrgans IC
    • DQ’s IC
    • RUN to the bottom of the gravel road and back to circle up
    • Imp.Squat Walkers IC
    • Ukrainian Soldiers IC
    • RUN to the bottom of the gravel road and back to circle up
    • Tempo Carolina DD’s IC
    • Tempo Werkins IC
    • Tempo Ranger Merkins IC
    • RUN to the bottom of the gravel road and back to circle up
    • WWII’s IC
    • Heels to Heaven IC
    • Kimchi Twists OC
    • Oblique LBC’s ea side IC
    • Wilsons Wife

    COP #1:

    • Mosey down to the back baseball field fresh turf for a SEVEN OF DIAMONDS
    • Reps at each base, bear crawl to first, bernie to second, run to 3rd and home
    • x7 Burpees
    • x14 WWII’s
    • Intermission for a Plank Review of the F3 Mission, 5CP’s, an Credo
    • x21 Merkins
    • x28 Humpers
    • x21 Flutters (2-ct)
    • x14 Ball Dippers (2-ct)
    • x7 No Cheat Merkins
    • Variable reps completed at home waiting for the SIX after each round (Skinny Dip does NOT break perfect form just to keep up!)
    • (0740 by the time we finished – amazing how much time this eats up!)

    COP #2:

    • Mosey back up to the lot and line up for INDIGENOUS PEOPLES RUN
    • PAX moves at a run pace (not mosey), while last man drops for a burpee and sprints to the front
    • Progress galf way around parking loop

    COP #3:

    • VARIABLE STUFF MADE UP AS WE WENT
    • Lunge Walk a ways
    • Derkins on new concrete planters
    • Spider crawl down steep grass hill
    • Low crawl back up (just elbows and toes touching the ground)
    • Hoedowns IC on the wall
    • Run BTTF w Karaoke both ways, High Knees, Butt Kickers
    • Circle up at the flag for Hydraulic Planks IC

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  What a great way to ring in the month of November! Solid number of Rockwood PAX for a cold morning, and special TClaps to a few guys who haven’t been out for a while but answered the call (Skinny Dip, Roadrash, and Dora). Someone in COT thought he said Skinny Di*k… nope, that would be DIP. Haha. Glad to choose the hard path with such a fine PAX of brothers – grateful for each of you! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 11/3 Launch HUGE BELLS (new KB AO at Forge location)
    • 11/23 Alamo Chili Cookoff
    • 12/6 Father Daughter Dance

  • November Merkin Men

    3 Challengers emerged with a beautiful sunrise that started red and quickly turned to an orange to purple fade, but that didn’t slow us down. Here’s the struggle!

    Mosey around the parking lot to the snack shack for Warmarama

    • 11 Cherry Pickers IC
    • 11 DQ’s IC
    • 11 Imperial Walkers IC
    • Roscoe’s Wife
    • Toe Grabs
    • Butterfly
    • Fudds Wife
    • Roscoe’s Wife
    • 25 Merkins OYO

    COP1 – “Somebody’s Watching Me” by Rockwell any form of plank through the song, Merkins through the chorus.

    Mosey to park entrance cones

    COP2 – 11’s Suicide style – any form of Merkin selected in rotation by fellow PAX descending from 10. Bear Crawl to the first cone to perform Cussack Squats(the hard way) run back to the start. Every set you increase bear crawl travel to the next cone. Once out of cones work your way back to the next closest cone.

    COP3 – Trick or Treat Merkins – Take the men’s trick or treating by in the neighborhood for a mosey at every mailbox do merkins starting with 10 reps decreasing by one rep every next mailbox except for the last where instead of 1 we do 11.

    Mary’s Cones – “oh look! There are those orange cones again!” At Every cone PAX selects 11 reps of an ab exercise.

    • WWII
    • LBC
    • Flutters
    • Rope Climbers
    • Supermans
    • Air Force Push Ups
    • Australian Snow Angels

    Short mosey BTTF for CoT Numbers and names!
    Prayer Requests – Prayers for Commandos son DJ that he can land this job he’s working on and hoping to land. Prayers for Yukons wife and her pregnancy that her and baby stay healthy throughout these early months. Commando led us in a prayer to close it out!

    Prayers Choo Choo gets this train track fixed up soon so he can get some relief of time for him and his family and maybe get back out here with us Iron Men!

    Iron Sharpens Iron