Category: Richmond, VA

  • Honoring a debt

    11 Davillians descended on The Creek to further our fellowship and honor those men and women who died on this day many years ago at Pearl Harbor.  This is how we toiled.

    COP:  15 SSH     10 merkins   10 DQ     15 arm circles, small and big      17 LBC’s  for a total of 77 reps, as it was 77 years ago today that the Naval base at Pearl Harbor, along with Army Air Force fields (Hickam, et. al.) were attacked, drawing the U.S. into the WW2.

    Mosey to bell tower for 4 corners:  Run to each corner of the church building, stopping at each for 23 reps of jump squats, boxcutters, merkins and heels to heaven.  23 reps to remember the 23 sets of brothers that died on the USS Arizona that morning.

    After planking for the six, it was time for the long lunges!  Lunge to first concrete ‘island,’ do 35 LBC’s, run back.  Lunge to second island, 35 Freddie Mercurys, run back, lunge to basketball goals, 40 SSH, run back.  The total of 110 reps in recognition of the 110 minutes the sailors and soldiers fought back against the Japanese that day.

    Mosey to corner of parking lot for lazyish Dora: partner up, one partner lunges and bear crawls around the area, the other partner works on 50 2 count mountain climbers, 50 split jacks, and 69 overhead hand claps while holding peoples chair.  Total reps=169, which is the number of American planes destroyed by fighters and bombers.

    Parking lot tracers: Do six lines, stop for 10 reps of exercises I now forget, but included burpees as suggested by Spike.  60 reps because 1941 (19+41).  Mosey over to curb for 11’s of diamond merkins and appropriately, WW2 situps.

    Numberama, namerama, YHC took us out.

    NMS

    YHC works at the VA hospital, and still sees World War 2 Veterans in clinics and hallways, although less so than in the past.  Most of these men are not with us anymore, and so YHC wanted to make sure the PAX had something extra to think about today.  It did become clear that by focusing on the numbers and facts, YHC may have been slipshod with the actual exercises, so apologies to the PAX, and thanks for trying to keep me straight.  I earned my F3 name again today!  Also, note to self, don’t request exercise suggestions from Spike, as after suggesting burpees his other thought was “let’s run a mile!”  No thanks, YHC is good!  Great job by the PAX today, they crushed it so much YHC had to ad lib the 11’s to fill up the time, so there is no historical footnote for them.

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

     

  • A Day of Infamy

    Fifteen by foot and zero by pedal showed for a cold run this morning.  YHC called a new route and off we went.

    The Route

    North on Westmoreland and take a left on Monument to Willow Lawn Drive.  Take a left on WLD and then a right on Patterson, and a left on Libbie to Grove.  Left on Grove and back to Mary.  That concludes it for the 4s.

    5s and 6s continue on eastward on Grove.  5s take a left on Sauer to Patterson and take a left.  Patterson to Westmoreland and back to the VSF.  6s take a left on Malvern to Monument and take a left.  Monument to Westmoreland and back to the VSF.

    Shakedown took us out.

    Announcements:

    • HDHH on 12/19 – Capital Alehouse SOJ near SOT.  Tuckahoe/Richmond Proper may charter a bus for the excursion.

    Time to Taper (Is there really a time not to?),

    Lockjaw

  • A Grinder

    It was cold and the week had taken a toll on a pair of rugged warriors, but that was not going to stop us.  Here is how it went down:

    • COP
      • 10 BOYOs
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 20 Helicopters
      • 10 2x merkins
      • 10 2x Suzanne Somers, each leg
      • 25 2x LBC
    • 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 7 at the end
      • Lawnmower pulls – each arm (7x)
      • High pulls (6x)
      • Sit ‘n presses (5x)
      • Halos (4x)
      • KB swings (3x)
      • Weighted lunges – both legs (2x)
      • Dead lifts
    • Run the bus loop
    • 20 overhead pulls
    • COP with YHC taking us out

    Not going to lie, today was one of those days we had to grind through.  White Deer joined YHC is just gutting it out.  The PAX was not in top form, but showed immense heart.  T-claps to White Deer for joining me in this tough one.

    God is good all of the time!

    Attila

  • Tree Work

    18 Studs posted this morning in the crisp cold gloom and here is how it went down.

    COP : SSH’s, Helicopters, Windmills, IW’s, Flutter Kicks, APD’s, LBC’s.

    Tree Work : one the short side of the field – 5 hand release merkins at each tree – long side of the field 5 merkins each tree – short side of the field 5 Chuck Norris merkins at each tree.

    Wilson’s Boxing Cockroach – 3 set’s of 20.

    Triple Check : run the perimeter of the black top – LT Dans, Cap Thor’s

    Polarbears to the fence – donkey kicks run back – Karaoke to fence – heals to heaven run back – Karaoke to the fence mountain climbers run back – bear crawl to the fence 10 clerkins run back.

    Native American Run around school back to flag.

    Mary : 6 inches

    The scoop : The pax stayed in their vehicles until 5.27 this morning (Good call).. . We got moving and stayed moving for 45 min. YHC apologizes to those without gloves this morning (TYA – Kubota) way to tough it out fella’s most of us except Hardywood (Stud) were bundled up  and ready to shed some clothes 10 min in.. It’s still shorts weather though guys – whats the deal with these pants I’m seeing ?? Handshake crushed the treework – atta baby – Hardywood totally smoked Wilson’s boxing cockroach 🙂 Conspiracy flew through the triple check, Dr Try Hard killed the polar bear / Karaoke/ bear crawl, Greenbow pushed hard on the Indian run – and Kubota and TYA did it all with out gloves (not there is anything wrong with that 🙂 ) Great to see all of the pax out there this morning way to push – holding the 6 inches at the end on the cold ground is no joke !  Great partnering with Seymour and Pucker on the triple check.  Thanks to my man  Bleeder for calling me in in relief today.. I appreciate the pax allowing me to lead – great work guys.

    Announcements : Hardywood has pigs – anybody want one for Christmas – see him 🙂 Yo ! one of Hardywoods 2.0’s (oldest daughter) wrote a freaken book – yep that’s right she wrote a book – and there will be a book signing celebration next Friday – watch for a blast from Hardywood on that – and congrats on that dude – that’s huge! Dr. Try hard says there may be a Holiday Happy Hour sometime at Capital Ale House so just head there every evening after work  until you see some brothers 🙂 ah … actually stay tuned on that – he’s gonna get some more info !

    Thanks to Vinny for taking us out – very well said brother!

    See y’all in the gloom..

  • Voices in the Dark

    The warm cars were enough to keep the few PAX in the vehicles until a minute or so before launch.  The goal of the day was to keep everyone moving, no ground and pound today.  The 4 PAX ready to go at 0530 headed out for a warmup lap around the track that included high knees, butt kickers, slides and let’s call them layups (skips if you’re so inclined).

    THANG

    The Cooper – Start with 10 burpees, 10 squats, 10 merkins then run a lap.  Drop one for 9 of each, run another lap, repeato until 1.  Added twist, after every 2 rounds circle back for the 6 to keep everyone a little closer.

    Wrap up with a little Mary – Freddies, Alabama Prom Dates and American Hammers.

    After the first lap YHC and Honeymoon heard voices behind us, then Beaker shows up alone.  Is that Peaches back there talking to himself?  Is he cursing the Q this early in the beatdown?  Out loud?  On the way back to pick up the 6 after the 2nd lap, Beaker informs us that Mr. Roper found us…that explains the voices.  Beaker crushed it, finishing the whole thing with time to spare.  Mr. Roper had Peaches’ ear through the whole thing and kept him pushing through it all.  Glad Mr. Roper showed up after giving a tour of the James Center last night for the Richmond BizSense Hard Hat Happy Hour.

    HDHH at Capital Ale House in Midlothian on 12/19.  Invite someone you are EHing or that hasn’t been out in a while.  Let other some of the other F3 guys work the EH for you.  Pre-blast coming soon.

    Ghost Flag will be at YHC’s annual 12 days of Christmas beatdown on 12/18 at NoToll.

    Marmaduke is collecting coats.

    Have a great day today.  This is a great time of year to reach out to someone you haven’t talked to recently and make a connection, EH or not, it’s worth it.

  • Party of four

    It was a party of four @ Roller coaster this evening – keep your hands a feet inside the cart at all times and enjoy the ride!

    Husky was bundled up but crushed it dude is a stud! Kubota with his ruck sack on  – trucked up those hills – atta baby Kubota I see you!!! TYA was on a roll quick feet –  short sleeves and all speeding up and down the hills. It was a beautiful night for a run cold and crisp- perfect for a party of four – but y’all come on out and join us. Looking forward to some more of those cold crisp evening runs…

    Great job fella’s enjoyed it.

    See y’all in the gloom…

  • It’s time for the URPH!!

    5 men showed up for another rendition of the Murph, and you know it was cold because Helix was wearing gloves!  Here’s what happened.

    Run around the interior of the school property, which is right at 1 mile,  end up at bus loop, and complete:

    100 snatches       200 renegade rows      300 demon crushers

    No one got to running the second mile.

    Numberama, namerama, YHC took us out

    NMS

    Can’t spell Murph without Mudface, and since the fartsack claimed him this morning the title of this BB makes sense, right?  Not a lot of mumblechatter, but there was some mention of the Redskins getting a QB from the Browns, and other candidates for the backup QB position were, per the PAX, Vinny Testeverde, Ryan Leaf and Bernie Kosar.  All are probably better than Mark “Butt Fumble” Sanchez….just saying.

    YHC is sore right now, and hopes the rest of the PAX is feeling it as well.  Doing a ruck workout on Tuesday and KB on Wednesday is tough!

    Happy birthday to Bulkhead–way to start your day right!

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

  • Mystery Themed Workout

    Six southside regulars and a long, lost F3RVA tribesman of several different titles was called out of the sack to join in a simple, but difficult themed workout.

    Workout:

    Mosey to field, circle up – 20 SSH, 20 Don Q, 20 hand release merks, 20 box cutters, 20 LBCs

    Partner up – Catch me if you can – Partner 1 runs length of football field, partner 2 does 5 burpees and tried to catch Partner 1. Switch and repeat back to beginning. Decrease burpee by 1, repeat. Continue until 1 burpee, 10 football field sprints in total.

    BLIMP – length of football field. 5 broad jump burpees, 10 lunges, 15 imperial squat walkers, 20 monkey humper walkers, 25 polar bear crawls, repeat until reach the end.

    Burp Merk – increase merkins inside burpee up to 7 and back down.

    Mosey to paved hill. Triple check – peoples chair, WWII situps, run to top of hill and back.

    Mosey to tennis courts. Bearimeter – partner up, partner 1 bear crawls clockwise around three courts, partner 2 runs counterclockwise. Meet and switch, continue until back to start.

    Mary – hot potato. flutters, Xs and Os, Merkins, american hammers, dollys, couple others YHC can’t recall.

    Moleskin-

    Misery? The suck? Never let Singer Q again? What exactly is the theme? YHC mentioned in the opening and continued to quiz the PAX after each exercise. A hint was given during the triple check that it was a person, and the YHC believes Roper guessed correctly when asked ‘who is not here’ at the end. YHC, Rosie, Gumbo and Bullseye received a text on the way home from No Toll that DK threw his back out (not chasing chickens mind you) and needed a replacement Q for SOT. Thus the DK themed workout was constructed based on a number of exercises YHC knows are DK staples, and also YHC skimmed through a few recent DK backblasts.

    Great job folks! That Catch Me really took a lot of effort out of the gate. Combined with a fun race out of the third round of triple  check, we got the blood pumpin. Rosie and Tobit were flying in that Catch Me,  as was my partner Gumbo who caught McRib a few times. Speaking of, welcome back McRib! Who, in his former namesake of Kevin Bacon, in true fashion walked up and knew Bullseye by name and character. Classic. See you in 6-12 months McRib! Well done everyone, thanks for letting me lead.

    Happy hour Wednesday, December 19th on the southside at Cap Ale House. Southside only people need to know, unlikely any of the northsiders will cross the moat!

    -Singer

  • Arm Day

    14 F3RVA regulars and 1 visitor from the South entered the morning gloom for a beatdown in perfect weather.  It went something like this:

    Mosey to first traffic loop for COP.  Invisible Jumpropes, DQs, Arm Circle (Front and Back), and LBCs.

    Mosey to the Carillon field for Quarterpounder.  Run to the 25 yd line-25 merkins-Run backwards to start, Run to 50 yd line-50 squats-Run backwards to start, Run to 75 yd line-75 Mountain climbers-Run backwards to start, Run to 100 yd line-100 SSH-Run backwards to start.

    Mosey to Rusty Cage for 5 hanging leg lifts, 5 pullups, 5 jerkins.  Repeato x 3.

    Mosey to the amphitheater.

    Ascending-1 incline merkin on 1st step. 2 on second step all the way to the top.

    Descending-18 dips on top step and decrease by one rep all the way to the bottom.

    Pax lined up BTTW on amphitheater stage for Chicken Pecker Line of Fire.  1st pax performs 3 Chicken Peckers and passes along to next Pax until all Pax have completed 3 Chicken Peckers or until all of the blood in your body is in your head and you pass out.

    Mosey back to Shovel Flag (Yes LabRat I remembered my Flag and now you have made the BB)

    Numberama, Namearama, and YHC took us out.

    NMS : YHCs Qs are usually a little more run oriented, but YHC wanted to mix it up a little today.  The Quaterpounder was just what the PAX needed to get the blood moving for the main attraction of the day. ARMS.  The entire PAX crushed the Rusty Cage exercises and great attention to form was displayed in the amphitheater.  Note to the PAX – Chicken Peckers after 171 incline merkins and 171 dips will cause complete failure of arms and shoulders.  Great job by all this morning.

    As always, it is an honor to be associated with the men of F3RVA.  Thanks for letting me lead today.

    Welcome Grady.  Please join us anytime you are in town.

    Circle K

  • Keeping with Tradition

    YHC arrived to Huguenot Park with New Market already on scene. Flag planted and in the car position till 0525. Time to emerge from the warmth of the SUV and await the PAX to arrive…..17 Cold Steel Warriors in the gloom, waiting to see what YHC had in store. 0530……time to mosey.

    COP= x15 Arm Circle, forward and backward. x 20 SSH, x 20 Imperial Walkers, x 20 Flutter Kicks, x 20 LBC’s, x 20 Plank Jacks. Enough……1 lap around the fields to increase blood circulation.

    Triple Check= 1 Partner performs x 2 runs across the field. 2nd Partner, dips. 3rd Partner, WWII situps. Mosey to the basketball courts.

    Dora-cides so partner up= 1 Partner runs suicides, 2nd Partner performs set exercises, switch and repeat. x 100, 2 count Freddie Mercuries. x 200 Imperial Walkers, single count. x 300 SSH.  Mosey to far corner of basketball court.

    Ascending Four Corners= Corner 1, x 10 Merkins. Lunges to Corner 2= x 10 Merkins, x 20 Flutter Kicks, 2 count. Lunges to Corner 3, x 10 Merkins, x 20 Flutter Kicks, x 30 Plank Jacks. Lunges to Corner 4, x 10 Merkins, x 20 Flutter Kicks, x 30 Plank Jacks, x 40 WWII situps.

    And Rosie politely stated, “0615.”

    Mosey back to the flag. Number-ama, Name-r-ama, Announcements: Marmaduke is still collecting winter weather gear for donations.

    YHC took us out.

    NMS= YHC has been absent over the past several weeks for Thanksgiving with M’s family and hunting the white tail buck in Rockbridge. Everyday, YHC thought about the PAX and the workouts that had transpired. To say YHC missed this group is an understatement!! Glad to be back in the PAX and at the gloom!

    Doozy, way to workout with just us two during the triple check.

    Dr. Tryhard, YHC’s bad on missing the crucial fact you are a graduate of The Institute. Outstanding work and the privilege was all mine this morning. May God continue to bless your missionary work!

    Rosie and short sleeves. Respect!

    Gentlemen, hope is a powerful thing. The strength and hope you show YHC every morning is my blessing in this Christmas Season. Continue to shine the light and give hope to that one person who may need it!!

    It was a honor to lead the PAX this morning. Thank you for following!

    Only those who post understand!

    Loud and Proud,

    Flatline