Category: Richmond, VA

  • Just a Spitting Good Time

    9 Davillians (including 3 2.0’s) thought they were showing up for a raining workout but just got some Spit.

    YHC arrived at 5:25 to an empty parking lot but while planting the SF, the PAX came rolling in. time to get to work!

    This is how it sent down:

    Mosey around the church

    COP (IC)
    • 10 Happy Jacks (5 – SSH + 2 Jump Squats) – OYO
    • 10 DQ
    • 10 Cherry Pickers
    • 10 Merkins
    • 15 American Hammers
    • 15 Flutter Kicks
    • 12 Temp Merkins
    • 15 WWII Situps
    • Arm Circles
    THANG

    Catch Us If You Can – In teams of 3, Partner A carries Partner B while Partner C completes 10 burpees. Partner C runs to catch the PAX then switch. Rinse and Repeat for one lap

    mosey to the pavilion

    Lazy Dora – Partner up, first partner holds plank or Al Gore which second partner does exercises. Exercises as follows:

    •  100 Decline Merkins
    • 200 Picnic Sit Ups
    • 300 Dips

    Mosey to SF

    Captain Thor – 1 WWII Sit Up + 4 American Hammers. Rinse and Repeat til 10 WWII + 40 American Hammers or till Q called time.

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    It was great to back at The Creek. YHC has enjoyed the running challenges and the PAX of RAMM but its good to be with the Davillians on Friday once again.

    Even though it was raining during the workout this morning, YHC still made sure they PAX got a little wet with some exercises on the ground. Also since The Carpenter was out of town, Yard Sale made sure to find every puddle along the mosey.

    Welcome back to Rounders! Rounders shared that if he just showers at work he can make it out almost every morning. Aye Rounders, take one straight out of Lab Rat’s playbook

    Also welcome back to Pick 2. Way to push it this morning brother. That soon to be Old Lady of yours got you busy with wedding planning. Don’t forget your bro time

    ANNOUNCEMENTS
    • YHC and Mudface are looking to change some things up for Tomato Run. Stay Tuned
    • Puppy Pile May 19th at 7am – See Preblast
    SPIT ON THAT!!

  • 4,3,2…….do what?

    YHC was awoken last night to A LOT OF RAIN and immediately thought-no escaping this-does YHC wear the complete rain proof gear or minimal clothing and let it happen! SO BLESSED this am that the rain held off. YHC arrived at AO 0522 to empty parking lot but Rosie soon followed with Mr. Roper not far behind. Flag was planted!! 0530, time to mosey…..wait, 2 more cars come in HOT with Bullseye and Roscoe. Sweet, 5 stalwarts posted to Twin Team this am for another YHC 45 minutes of fun!!

    Mosey to front of stadium for COP: Helicopters x 10, Imperial Walkers x 12, Copperhead Squats x 14, SSH x 16, LBC x 18. Recover and mosey to track at The Swamp….no doubt.

    Alright here is the workout…..Run 4 laps, perform 3 exercise-merkins, burpees, American hammers x 2 reps; run 3 laps-3 exercises x 4 reps; run 2 laps-3 exercises x 6 reps; run 1 lap-3 exercises x 8 reps. Upon first attempt, all PAX members looked at YHC and said, “…do what?” Explained again but in a slower pace and all was good!! YHC and Rosie added an extra lap during 2nd evolution for another mile. Rosie had gas left in the tank with the last lap-way to move!! Bullseye and Mr. Roper teamed up for the workout. Rosco, excellent!!

    Mosey across the parking lot, across BWES field (yup swampy), and back to the flag. With 1 minute to spare, ROF, each PAX member x 10 merkins. Rosie and Roscoe earned extra credit too!!! Roscoe, you are capable of more than you think!!

    Number-ama, Name-r-ama, Announcements: Wilson, golf tourney May 18. Dogpile and Mosey preorder shirts either with Labrat or at F3 site.

    YHC took us out!

    Naked Mole Skin::::YHC thought he might be solo this am but last minute bum rush was fantastic. While running with Rosie, intel was received that Roscoe thought No Toll was quite fratastic due to our language. Roscoe is ALL about 3rd F!! This was evident when Roscoe removed YHC hat this morning during COT and prayer to go out!! Roscoe RESPECT!! YHC can always improve his attitude and as for bad language, there is no need for it!!

    Rosie, great run this am and thanks for partnering up. I know you could have pushed your run harder!

    Bullseye and Mr. Roper-way to push and motivate this morning.

    Gentlemen, thank you for following this morning.  F3 has accomplished so much in RVA and has individual meaning to each one of us! But, we are each capable of a little more!!

    Only those who post understand and God Bless. YHC is thankful for HIS blessing!

    Loud and Proud,

    Flatline

  • Haiku – Vol VII

    Haiku run for all

    Upchuck is Cali dreaming

    Workout on the beach

     

    Shakedown feels better

    Going to Beck – Odelay!

    Got Devil’s Haircut

     

    Labrat saw Flipper

    He said he has hinging ribs

    Is that possible?

     

    YHC took us out.

    Announcements:

    • May 18 – Wilson’s golf tournament – for a good cause.  See him for details.
    • May 19 – Puppy Pile for 2.0s – see pre-blast or Upchuck
    • June 18 – Shakedown is raising money for a good cause and will throw in a haircut.

    Time to Taper,

    Lockjaw

     

  • Tyrannosaurus Rex Workout

    17 T-Rexs came out for a primal workout in the wilds of Windsor Farms.

    COP

    • Arm Circles – Flashdance was even present!
    • Helocopters
    • Don Quixote
    • Imperial Walkers
    • Russian Soldiers

    That concludes the arm portion of the workout!

    Follow YHC on a mosey into Windsor Farms’ field in front of the church.

    Dora – Round 1 – One partner does these exercises while the other runs the field and back.

    • 100 Jump Squats
    • 200 Heels to Heaven
    • 300 – LBC (started out as 4 count and migrated to 2 count)

    Elbow plank for 90 seconds.

    Dora Round 2

    • 200 American Hammers (2 count)
    • 400 Invisible jump Ropes
    • 600 Flutter Kicks (2 count) – We called it short when we ran out of time.

    Mosey back to the SF.  YHC took us out.

    NMS:

    YHC needed to take it easy on the hands until the stitches come out.  Why not do an all abs and legs workout?  45 minutes of mary at 45 minutes of mary.  It all works out.

    We only got through about half of what I wanted to cover, so we have plenty of material for another session.

    Good mumble chatter in the COP and on the run over to the world’s nicest field.  Hardywood is hilarious.

    Announcements:

    • Viral had a tool bank open house this morning.  I hope no one missed it due to this late post.
    • If you owe money to Splinter for CSAUP t-shirts, make sure you settle up.  We don’t want him breaking any legs.

    ABT,

    Lockjaw

  • Two for one of each please

    TYA and Swirly decided on the buffet for Wed night Hill run and they did – 1 extra long route – 1 regular long route – and 1 short stack  = 5 miles and plenty of hills…  Enjoyed it !

    Come on out and join us fella’s it’s great BRR training !

    See y’all in the gloom..

     

     

  • Pre-Blast: Puppy Pile, May 19, 7:00 a.m.

    Pre-Blast: Puppy Pile, May 19, 7:00 a.m.

    Mission: Share the F3 experience with your 2.0s

    Date: May 19

    Time: 7:05 a.m.

    Place: Dogwood Dell

    What: Puppy Pile, F3RVA’s warmish weather workout for Dad’s and 2.0s (open to all 2.0s).

    QIC: Hot Potato.  UpChuck will start us off, then pass the baton.

    Next Step: If you are Q-ing over the next 3 weeks, pass the word to the Pax.

    Next, Next Step: Bring your 2.0s (or, better yet, post for Dogpile and coax your M into bringing your 2.0s for the 7:05 a.m. start).  See you there.

  • Tour De Timberwolf

    3 Timberwolf veterans welcomed an SOJ stalwart for his first posting at Timbewolf and decided that a tour of the AO was in order.  YHC took the Q and this is how it went:

    Mosey around to the front parking lot in case of any LIFOs.  Brief COP (since there is much to tour) there including:

    • DQs
    • Helicopters
    • SSHs

    THE TOUR:

    Stop 1: Entrance Hill – partner up and complete traverse the hill up to the bus parking lot “Love Hill” style with Lunges, Broad Jumps and Polar Bears.

    Stop 2: Lightpost 11s around the bus lot.  Exercises at each of the 10 lightposts around the lot starting with 1 jump squat and 10 box cutters shifting to 10 and 1 at the last

    Mosey to the back corner of Sparky’s Alley

    Stop 3: Donkey Kick Corner = 20 DKs OYO and 30-second wall sit.  Repeato x4

    Mosey to the track

    Stop 4: Dora on the Track.  Exercises were 100 merkins, 200 single count flutter kicks and 300 LBCs.  Run was a 100-yard sprint and back.

    Mosey a lap around the track and up to the tennis courts

    Stop 5: Progressive 4 corners on the tennis courts –

    • Corner 1 = 10 scorpion dry docks
    • Corner 2 = 10 sdds, 20 jump squats
    • Corner 3 = 10 sdds, 20 js, 30 single-count mountain climbers
    • Corner 4 = 10 sdds, 20 js, 30 single-count mountain climbers and 40 SSHs

    Run long sides; Lunge short sides

    Mosey back full-circle to the entrance

    Stop 6: 4 Lightposts — sprint (AYG) up the hill stopping at each of the lightposts for exercises: 10 burpees at the first, 20 hello dollies at the second, 30 2-ct freddy mercuries at the third and 40 squats  at the fourth.

    End of the tour – mosey back the cars for 4 MOM, including

    • ROF = hold six inches and do 10 heels to heaven when it is your turn
    • APDs
    • Cross-leg Lifts — WILSON COME BACK!!!
    • American Hammers at Honeymoon’s request and on his count
    • 30-seconds of Superman

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Wilson’s golf tourney – May 18th.  Find a foursome and get out there.  www.forethecause.org.
    • Talk of a HDHH starting at a driving range one Wednesday before Wilson’s golf tourney, followed by beers — Maybe Windy Hill or Independence.
    • Be on notice – Rosco Qs will include punishments for bad attitude and foul language.  Clean it up or do some extra merkins/burpees/etc.?  You’ve been warned!
    • Continued prayers out for those in our PAX or in our families dealing with difficult issues or hard times.  There is power in prayer and strength in numbers.  Keep it flowing!

    NMS:

    Great to have DK out to Timberwolf.  Strong foursome today. We pushed the pace hard and got a lot of work in.  Good job fellas.  Always a pleasure to lead such a motivated group.

    Have a great Thursday!

    No More Gumbo For You!

  • Rinse & Repeat

    No Q, and originally there were no repeats from last week.  Problem solved, rinse and repeat last week.  White Deer arrived without Johnsonville, and eventually Johnsonville LIFO’ed due to a faulty alarm.  A PAX  of 5 linked arms for another Thursday morning of clanging KBs, and here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 16 DQ
      • 25 helicopters
      • 10 2x merkins
      • 25 FM
      • 10 burpees
      • Run the bus loop
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • High pulls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • Lunges (4x)
      • Halos (3x)
      • American hammers (2x)
      • Weighted squats
    • Farmers carry the bus loop
    • Boat/canoe
    • COT with YHC taking us out

    Great work by the PAX today.  A lot of clipboarding/mumble chatter from White Deer, so it was an appropriate onboarding for Loose Goose.  Great to have him join us.  Do not be a stranger!  Also great to have HoneyDo throwing around his 35 lbs KB today.  Word of wisdom, do not leave your KB laying around in HoneyDo manor.  The M will have none of that.  You will never see it again.

    God is good all the time!

    Attila

  • Do we know our shapes?

    1, 2, 3, 4 PAX climbed out of their fartsacks and hoisted some iron.  Here’s how YHC remembers it.

    COP

    10 Don Quixotes    20 LBC’s   30 SSH   10 arm circles (small, big then reverso)

    20 mountain climbers   30 jump squats

    Mosey to bus loop for Opus’s graduation ceremony, where mumbechatter centered our need to create F3 lyrics for this hallowed ceremony.  Nice job Opus!  and you are hereby appointed to get the lyrics going.

    Mosey to back of the school and onto the track for 4 corners.  Start with 20 KB swings, forward lunge to 1st corner, 40 slingshots, side lunge to next corner, 60 lawnmowers, back lunge to next corner (interrupted by 5 pullups on the playground equipment), 80 goblet squats.

    Sit down on the track in a circle, backs to each other, and play pass the KB for a few minutes, first to your left, then to your right.  Do the hokey pokey and turn yourself around, cause that’s what it’s all about!

    Mosey to SF, 10 merkins, 10 situp presses, 10 figure 8’s, 20 halos and 20 good mornings to finish it off.

    Numberama, namerama, YHC took us out.

    NMS

    YHC has been hurting lately due to some disc irritation in my neck, so wasn’t sure how this morning would turn out.  However, seems like F3 and KB are good for my neck!   There was mumblechatter during the four corners that “there are no corners, what are you doing here!” as well as debate about the logic of backward lunges.  The PAX also complained about the extra walk around the school.  Thankfully YHC was able to ignore them with ease–practice makes perfect.

    Prayers go out to Mudface’s friend and his family, keep them and their son in your thoughts.

    Congrats again to Opus for moving up in weight….who’s next??

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

  • Purple half tights

    10 strong posted in the spring rain this morning and here is how it went down.

    COP: SSH’s, Helicopters, Windmills, IW’s, Merkins, LBC’s Flutter Kicks, Squats,

    Pole Smoker Indian run : – 4 pole smokers run to the end of the lone pax holds 6 inches.

    Why don’t you just meet me in the middle : bear crawl to middle of the circle – 5 hand release merkins crawl bear back – polar bear to middle of circle 5 WW11’s crawl bear back – army crawl middle of circle – 5 clerkins – crawl bear back.

    Rusty Cage : partner up – 3 sets of 7 jerkins – 3 sets of 7 partner dips – 3 sets of 7  burp up’s

    Amp Theatre : 1 derkin 1 incline merkin each step to the top.

    Indian Run back to flag

    Ring of Fire – 10 merkins – pax hold plank.

    Mary : cross leg lifts – APD’s, LBC’s – 6 inches.

    The Story :  YHC rolled up in the rainy gloom planted the flag and decided against the original pipe loop plan – audible to plan B. The pax slowly rolled in right on time and we dived right in to embrace the wet  – it actually was not that bad out there. The pole smokers had us grunting as the cars passed us by. The pax was very friendly to the other group out there this morning – (were they working out)? Anyway that group thought of coming into the theatre when we were down at the bottom about to begin an exercise and they apologized and turned around – nope YHC did not say anything other than – this is our theatre ! Actually Hardywood and TYA might have scared them off early as they tried to EH one of the folks running around out there. Rusty cage was a hit and a big finish with a long ass 6 inches made for a great start to the day. As we circled up TYA says – hey see I found my purple shorts ? Man where  have these things been – if you haven’t seen these yet you will be going on Amazon to purchase some as soon as you do – although not everyone can pull the purple shorts off – way to rockem TYA!   Excellent job guys – thanks for letting me lead – way to push..

    Announcements : TOOLBANK – see Viral !     Wed night hill run – come on out.. Thoughts and prayers for Hardywood’s  brother – Kubota took us out !

    See y’all in the gloom..