Category: Richmond, VA

  • #Lonewolf Returns

    1 eager and excited PAX returning from a week under the weather posted to Timberwolf this morning to bring the pain – after all, he was rested up for his return Q….CRICKETS…0530, decision time.

    Mosey around the school (0.37 of a mile for the ongoing debate about the distance around TMS vs MMS) and back to the starting point in case of any LIFOs — REPEAT x5 for about 1.8 miles of a “warm” up.  To be honest, YHC is not sure whether it was relief or disappointment each time I turned the corner and saw no more cars.  Nevertheless, YHC soldiered on and continued to overcome the strong urge to pack up and go find a hot cup o joe.

    5 rounds of the following exercise routine:

    • 1 Burpee
    • 10 merkins
    • 10 WWII situps
    • 10 SSHs

    5 more laps around the school for another 1.8 miles (3.6’ish total).

    5 more rounds of the same exercise routine for a grand total of 10 Burpees, 100 merkins, 100 WWIIs and 100 SSHs for the morning.

    Solid form plank for 2 minutes (maybe the hardest thing I did all morning?)…0615 – COT, COR, NOR and YHC took “us” out — all back in the warmth of YHC’s car.

    NMS:

    • The PAX was certainly unwilling this morning but went along and followed YHC’s lead anyway.
    • Mumblechatter sucked.
    • No 2nd F.
    • Plenty of time for 3rd F and reflection.
    • Abundance of 4th F…help with the “warm” up.
    • Thankful and grateful to be able to get up and do this – even if solo.

    Lonewolf out….No More Gumbo For You!

  • Venus, Moon, Jupiter, Antares align for Kubota’s KB VQ!

    https://jeffreylhunt.files.wordpress.com/2018/12/jlh_5104.jpg?w=845

    5 (6 if Whitedeer would have not fart sacked) frozen kettlebell swingers attacked Circus Maximus in the 13 degree gloom this morning.  PAX stays warm in cars until 0527 and then gets out to mingle and wait for 0530.  Let’s mosey!

    COP:

    Helicopters x 15

    Don Quixote x 10

    SSH x 30

    Russian Soldiers x 10

    Imperial Walkers x 15

    Merkins x 10

    LBC’s x 20

    Cross over leg lifts x 10 each leg

    Mosey down bus loop and set-up cones for:

    KB Doracides:

    Partner up and complete 100 x Sit-N-Press, 200 x Halos, 300 x Lawn Mower Pulls as a team

    Switch with partner who is running cones suicide style with 1 Burpee at cone 1, 2 Burpees at cone 2, 3 Burpees at cone 3.  Plank up to wait for six.

    Mosey around bus loop some more and set-up for:

    Triple Check:

    Partner 1 runs down to end of bus loop

    Partner 2 performs KB Burpees

    Partner 3 performs KB Swings

    Mosey back to parking lot for:

    High Pull Ring Of Fire:

    Put all KB’s in a large circle.  PAX planks up to the side.  Each PAX member’s name is called out one at a time.  Run and perform 4 High Pulls at each KB (25, 30, 35 lbs. variations)  Plank-a-rama for PAX not performing High Pulls.

    2 minutes of Boat/Canoe

    COT, Numberama, Namearama, Announcements and YHC took us out.

    Announcements: 

    Sign up for GROW RUCK!!!!

    Whitedeer still owes this PAX and AO a backblast from 1/10/19

    NMS:

    YHC didn’t sleep the best last night because it felt like his VQ all over again.  He didn’t want to oversleep and wasn’t exactly too comfortable with exercise names.  When YHC arrived at the AO this morning, he planned on reviewing his workout which was scratched on a piece of notebook paper, but the Planets, Moon and Stars were to cool not to stare at and take pictures of (YHC gets distracted sometimes.)  PAX started rolling in around 0525 and stayed in cars for a couple of minutes to make sure the heat was blowing on their KB’s on their vehicles floorboards.  HoneyDo brought his inside last night to stay warm.  YHC wonders if he brought it to bed and made M HoneyDo jealous??  Johnsonville’s KB spent the night outside on his porch YHC thinks he heard him say.  Something about Whitedeer leaving it there.  Atilla’s KB may or may not have been dressed like Kenny from Southpark overnight to stay warm…Atilla sure was dressed like him!  It was quieter than usual this morning without Keymaster and Whitedeer playing their instruments.  A PAX of 5 is hard for YHC to figure out sometimes especially when he had a Triple Check and a Dora planned, but we made it work.  Chum Bucket has really been putting in the work lately.  He ran from Punisher to Roller Coaster last night to meet up with the Roller Coaster crew to get in some miles.  Well done!  Also, two were in standard #SOP this morning.  Felt good!

    YHC cannot thank the guys that posted this morning enough for coming out in these conditions for his KB VQ!  It’s always nice getting a KB workout in ever other week.  Hope you all have a great day and YHC will see you in the gloom!

    Have I mentioned yet that Whitedeer was not there???

    Kubota

    keep posting!

  • 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