Category: Richmond, VA

  • Timberwolf – Party of Two

    Two of the South Sides finest rolled into Tomahawk Middle for a Hot Potato Q this morning!

    One Lap around the school to double check any Lifos, then on to the bus loop!

    COP-

    SSH x 20

    DQ x 10

    Slow Merkins x 10

    LBC x 20

    Mosey to wall

    20 Donkey Kicks – Bear crawl to Curb, 5 Merkins, Crawl Bear back to wall – Repeato twice

    Double Check – Partner 1 Runs around bus loop, Partner 2- 10 WWII, 20 Jump Squats —  Repeato twice

    Lunge to next light pole

    Length of Parking lot Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Reach end of lot and Repeato back to other side

    2 rounds of Light Pole Runs – Run to each light pole and stop, PAX alternated calling out exercises at each pole:

    Excercises: Merkins, LBC, Burpees, Arm Circles, LT Dan, Crabcakes, Freddie Mercury, Fluttter Kicks, 4×4, SSH, Wide Grip Merkin, Diamond Merkin, APD, Hello Dolly, Rosalitas, Hillbillies, American Hammers

    Mosey back around school to the flag

    Double Check – Partner 1- runner, Partner 2 – 20 Fluttter Kicks, 10 Merkins – Repeato 3 Times

    Mary – Freddy Mercury, Hello Dolly

    NMS-

    Great morning in the gloom!  Appreciate Gumbo pushing me this morning, for sure going to feel the pain later in the day!  Great fellowship and conversation, thats what F3 is all about!  Enjoy your day fellas, hug your loved ones!

    Marmaduke

  • March comes in like a Lion!

    13 strong, willing and able posted at 45MOM on this awesome first day of March.  Shakedown’s shovel flag was planted and 5:30am, off we go!

    Short mosey through the neighborhood north of school to prepare for Lockjaw’s windy RAMM run tomorrow in which he will have the wind to our back the whole time.

    COP:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    Imperial Walkers x 15

    LBC’s x 15

    Crab cakes x 10

    Merkins x 10

     

    Mosey over to tennis courts for…

    4 Corners Escalator:

    1st corner – 10 merkins

    2nd corner – 10 merkins, 20 two count Freddy Mercuries

    3rd corner – 10 merkins, 20 two count Freddy Mercuries, 30 Monkey Humpers

    4th corner – 10 merkins, 20 two count Freddy Mercuries, 30 Monkey Humpers, 40 Dwight Howards on fence

    What goes up must come down…Reverso the above.

     

    Head over to grass strip by tennis courts for…

    Doracides:

    Partner up.  First partner runs to cone one and performs 1 burpee, back to baseline and then down to cone two for 2 burpees, back to baseline and then down to cone three for 3 burpees, back to baseline and switch with partner.  Exercises at baseline were 100 v-ups, 200 Carolina Dry Docks, 200 SSH’s

     

    Head over to basketball courts for…

    Triple Check:

    Partner 1 – Butt Kicks down to the fence and High Knees back

    Partner 2 – Captain Thors

    Partner 3 – Peoples chair on school wall

    Two Rounds

     

    Partner up for:

    2×25 PLT’s each partner (straight legs, try not to touch ground with feet)

    10 Plerkins each partner

    Mosey back to flag for 3 burpees and done.

     

    YHC took us out with a few words and we all prayed the Lord’s Prayer together.

     

    NMS:

    YHC was not as nervous for this Q as he was for his VQ a couple weeks ago and actually slept well last night.  YHC and Slurpee arrived to the AO extra early to set out cones and secure the AO.  AO had already been secured by none other than Swirly!  YHC thought he may arrive before Swirly because of the setting out of the cones, but to no avail.  Big Blue was parked with headlights on!  Lockjaw made a rare post without being the Q which has brought his Q ratio down probably a half of a percentage point.  YHC tried to work all parts of the body this morning, hopefully he succeeded.  Yes, that was a lot of Carolina Dry Docks!  YHC forgot to audible on the triple check to go from three rounds to two. Apologies.  Vinny posted again for the third time during his first week. That is great, man!  Keep coming back!

    Announcements:

    Breaking Bread is open for March!

    Please think about and pray for TYA and his support team as he takes on the 100 miler this weekend!

    If you want to Q Dogpile, you better sign up now!

    In looking at #bigdata last night, I noticed 51 posts for Swirly for the first two month this year!  WOW!  On track for over 300 this year.  Great job!

    WAY TO WORK, GENTLEMEN!!  GOOD JOB!!

    See you in the gloom!

    Kubota

     

     

     

  • Lost my mind, lost the way

    A dry morning rolled around for a change, and 8 hearty souls showed up, with the aim of letting iron sharpen iron.  This is how it worked out.

    COP-IC

    Freddie Mercury’s x 15       Arm circles, 10/5 small/big, reverso        SSH x 20

    Don Quixotes x 10             Merkins x 5

    Mosey to parking lot curb, ready for 11’s–Goblet squats and halos, lunging from curb to median.

    YHC then set up 4 pairs of cones, in a straight line, about 25 feet apart.  The PAX lunges to first cone, does 5 reps of each exercise, walks back to start, lunge to second cone, 10 reps, walk back, lunge to third cone, 15 reps, walk back, lunge to fourth cone, 20 reps, walk back.  Exercises were KB swings, around the world, lawnmowers, and snatches.  For lack of a better term this was called KB suicides.

    Mosey to SF, 5 reps each of sit up press, American Hammers and good mornings.  Then Chewy led us in 5 reps of Boat/Canoe, KB style.

    Numberama, Namerama, YHC took us out.

    NMS

    YHC knew it was going to be a good workout when he realized 2 PAX were graduating today, so first thing was Pick Two and Chewy led the graduation march around the bus loop, new KB’s held high, followed by PAX humming Pomp and Circumstance.

    We moseyed over to the school entrance, where YHC called out the first COP exercise “Freddie Mercurys” and then YHC promptly started doing LBC’s, only for Emoji to call him on it (thanks Emoji).  YHC was amazed this didn’t cause more mumblechatter from the PAX, especially Mudface and Spit, as YHC gives them a hard time when they mess up.  Spit did do a good job of causing YHC to lose focus during SSH by doing said exercises in very creative ways.

    Overall the PAX crushed the workout, and YHC was proud to lead.  It was interesting to see at least two PAX lose their sense of direction while walking in a straight line during the KB suicides. Congrats again to Pick Two and Chewy on graduating!

    As usual, I have No Idea.

  • An SOT Party – Where did all these people come from?

    11 warriors braved the DEEP gloom of SOT…yes, 11.  Double-digits at SOT for the first time in a LONG time.  YHC was not expecting these numbers, but no worry, Rosie has some kettlebells too – silent audibles in my head and off we went:

    Mosey with 4 lucky PAX members carrying kettlebells in tow, to the basketball courts for the disclaimer (needed with an FNG) and COP, including:

    • SSHs
    • Arm Circles
    • DQs
    • Helicopters
    • Imperial Walkers
    • LBCs
    • Freddie Mercuries

    THE THANG:

    Four Corners plus Burpees – Starting in the near corner, 10 merkins, run the long way to the corner 2 stopping at each basketball goal to do a Burpee, 20 jump squats in corner 2, run the base line to corner 3, 30 box cutters in corner 3, run the length again stopping to do 1 burpee at each basketball goal, 40 2-count mountain climbers in corner 4, back to corner 1 and plank up.

    Plank-o-rama for the six, including some Pickle Pounders IC for Wilson!

    Triple Check Round 1  – 4 groups, 1 KB per group, exercises were, squats holding the KB, merkins, run to far end and back.  3 times through.  Plank for six

    Triple Check Round 2 – same groups, exercises were KB Swings (or Upright Rows if you prefer with the 35 lb KB), flutter kicks and run to the 2nd basketball goal, do 5 burpees and backwards run back.  3 times through. Plank for six.

    ROF – Modified Ring of Fire, spreading the 4 KBs around, perform the following exercises and pass the KB to the left — with 35lb KB do squats, with 25lb KB do Swings, with no KB plank and do merkins — 10 reps and pass the dutchie on the left-hand side…(who just sang that??  80’s ROCK!).

    Mosey with KBs back to the lighted area near the flag for some Mary, including:

    • Hello Dollies x37 for the points scored by St. Edwards 6th-grade boys basketball team in the championship game last night.
    • Rosalitas x22 for the points scored by their opponent (Our Lady of Lourdes)…VICTORY and Defending Champions Baby!!
    • Crab-cakes — see Aisle 5 for a demonstration!
    • APDs
    • Monkey Humpers – by request of the lucky female bus-driver who witnessed this lovely exhibition
    • 5 burpees OYO
    • 1 minute of good-form plank

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • CSAUP – get ready and participate!

    NMS

    Great to have Jville, Wilson and Aisle 5 back out in the gloom together.  Big Data test – when was the last time all three of those guys posted together?

    Also great to have Aisle 5’s son (now Dirty Rice) join us in the gloom.  Finally, great to have a visitor (Christmas) up from Charlotte – come back out soon.

    Great work by everyone.  Thanks for indulging the KBs for a change.  Let’s keep the momentum going and keep the turnout up at SOT.

    No More Gumbo for you

  • Yelp……..Review This!

    11 men posted to W Dog this morning with YHC looking to utilize the AO to its fullest. Good to see Sabotage in the gloom this am and Vinny posting after his virgin W Dog workout! 0530…time to mosey.

    COP- Invisible Jump Rope x 15,  Don Quixote x 10, Copperhead Squat x 15, Freddie Mercury x 15,  LBC x 15. And to keep with tradition, YHC had several  counting moments when Swirly was not sure if the exercise was continuing or ready to halt. And YHC, threw out a few Sloth numbers for Hardywood.

    Mosey to Byrd Lake for Merkins and Mountain Climbers at every light pole. x5 Merkins and x 10, 2 count Mnt Climbers at every light pole. Arms were on fire at the end!! Planks while PAX members finished.

    Mosey to start of Vita Course. Run the course and at every exercise post on the course,  x 10 American Hammers. Audible called at sit up station due to time! Only half the course completed.

    Mosey to The Lawn….PLT. Each PAX members does 100 PLT at their own pace. Swirly and YHC each did 25 reps, 4 sets. Swirly, thank you for pushing the workout. Vinny….alone already but way to finish!

    With a few minutes to spare, AYG Lawn Sprint toward Carillon. Time expired!!

    Number-ama, Name-r-ama. Announcements—TYA is heading to Spartanburg, SC this weekend with Swirly, Saab, and Circle K as pit crew. TYA running 100 mile race, Saturday 0800. Kick ass TYA!! Breaking Bread was awesome, per Kubota. 8 residents attended but no yelp review!! YHC will have to work on that.  Hardywood to us out!

    NMS- Great to see Sabotage out this am at the gloom. It has been awhile but hope all is well and look forward to seeing him in the gloom soon. Vinny-way to post after Dogpile and way to push. Keep posting and results will show!! Swirly-way to push YHC during PLT. Safe travels this weekend brother!!  EF Hutton–short sleeves were perfect this am. Has Hardywood ever worn long sleeves? And, if you have print Kodak pictures-sorta new and even better old, find them and look at them!! I promise they are still awesome!!

    Thank you for following this am! F3 RVA is an awesome group of men who continually inspire me to be a better man!! Only those who post understand! God Bless.

    Loud and Proud,

    Flatline

  • 올림픽 게임

    7 F3 Olympians arrived in DaVille to take part in a Olympic recap beatdown

    This is how it went down:

    Short mosey to the end of the parking lot

    COP

    In honor of the 23rd Winter Olympia (All IC – 23 reps each)

    • SSH, Invisible Jump Rope, Crab Cakes, Dying Cockroach, Merkins OYO, Arm Circle (all small;11 1/2 forward, 11 1/2 backwards)
    THANG

    Mosey to the front of the school and access road

    Road to the Olympic – It was estimate these games cost $10 billion dollars.

    • 10 2ct “Korean” Hammers at each light post (total of 10 light post)

    Mosey to the bus loop

    Got Medals? – A total of 30 countries received medals in these game (A Olympic record)

    • 4 Corners – 30 Decline Merkins, 30 Donkey Kicks, 30 Dips, 30 WWII Sit-ups

    Who Had the Most? Norway had a total of 39 medals (A Olympic record)

    • 39 PLT each

    Mosey to the tennis Court

    USA!! USA!! – USA had 23 medals (4th overall) and 9 Gold medals (4th overall)

    • 9 minutes of Old Glory – 23 Merkins, 23 Squats, 23 American Hammers, 23 WWII Sit-ups

    Mosey back to the SF

    1 MOM – Red bull American Hammers

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC has been a big of the Olympics dating back to his earliest memory of the 1996 summer games in Atlanta when the Olympic torch came through Richmond.

    The PAX really crushed it today. They were able to push through the exercises while still heckling YHC. During the Road to the Olympics there was some questions about what “light poles” to stop at and it seemed that YHC may after a mutiny on his hands. He was sure to rain them in by adding 10 Burpees at the end. Your welcome!

    Glad to have Wheelie and Pick 2 back out as regulars.

    Phonics was killing it today nearly lapping the PAX during the mini Old Glory

    ANNOUNCEMENTS 
    • Breaking Bread for March needs a Q. Please sign up so we don’t have to hear from LabRat.

     

    SPIT ON THAT!!

  • Morning Routines

    Twelve of the Southside’s finest assembled at No Toll on a very brisk morning to work their bodies and minds.

    COP –

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Merkins x 10

    LBC x 20

    Arm Circles x 15

    Burpees x5 OYO

    Mosey to field

    4 Corners

    Round 1 – 5 Burpees, 10 Merkins, 15 WWII, 20 Mountain Climbers

    Round 2 – 10 Burpees, 20 Merkins, 30 WWII, 40 Mountain Climbers

    Mosey

    Triple Check

    Round 1 – Runner, Dips, Flutter Kicks

    Round 2 – Runner, Incline Merkins, LBCs

    Mosey back to basketball Courts

    Suicides –

    Round 1 – Regular Suicide

    Round 2 – Run Backward Suicide

    Round 3 – Carioce Suicide

    Round 4 – 5 Merkins at first line, increase by 5 at every line, up tot 20

    10 Burpees OYO

    Mosey to Flag

    Numberama, Namerama, Flashdance took us out!

    Announcements –

    -CSAUP coming up.

    -TYA 100 miler this weekend, go get em!  Swirly to run social media on the event, you should all receive the fax by Tuesday on how TYA finished.

    NMS-

    Ill make it short and sweet do to a busy schedule today.  YHC was eager to get back out today after a long hiatus, and appreciates the PAX putting up with the lingering cough throughout the morning.  Great to meet and see WinkleVoss out this morning.  The PAX thought we lost him after the second round of 4 corners but it was just a morning routine that caught up with him.  He made it back and crushed the rest of the workout, way to push!  This lead to Flashdance describing what all is required for his morning routine to take place.  Its quite the process, and I will leave it at that.  Great work by all, thanks to Swirly and Sugar for  pushing me on the triple check.  Hope to see you SOJers at Gumbo’s SOT beatdown tomorrow.  Always a pleasure to lead this group, have a great day and hug your loved ones gents!

    Marmaduke!

     

     

  • Scorpion kicks are a real thing

    Six strong came out to Heartbreak Ridge despite the frost. We did:

    COP of SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks. Mosey to Honeysuckle Hill.

    Bear crawl up, 3 Burpees at top, run back and B2W. Next run up hill, 5 Burpees at top, then back. 30 Jump Squats. Lunge rest of fence then 3 burpees. Head to tennis courts.

    Partner up- Wheelbarrow to net then 10 Derkins. Switch partner. Repeato x3.  Then 3 sets of 20 PLTs. Head to Basketball court- 5 Hand-release Merkins at each hoop, then 10 on hoops on other side. Off to Jerkin Gym – 3 sets of 8. Finish up with 2 sets of- 40 Bench kicks and 30 Jump Squats. Brief bit of Mary back at flag to get us to 6:15.

    NMS – Great to see Plush out for 2nd day after inaugural post at Hoedown yesterday. Nice work in opting for the jump right in the deep end of the gloom option.

    We had 4 pax with 30 seconds to start when Offshore made it an uneven 5. On the initial mosey Loose Goose presciently said Mr Holland would arrive during the COP to make it an even 6 and true to form he did.

    Loose Goose apparently had never seen Scorpion Kicks and had some choice words about the Qs choice of exercise in the frosty grass. YHC almost opted to follow that with Superman.

    We covered most of the AO and the PAX could sense YHC’s desire to stop at the Donkey Kick Wall but the Jerkin Gym called us down. What can make Jerkins worse? How about the bar covered in ice so you can barely grip the bar and if you slip off you land in the freezing mud below. That will test your grip strength, aye!

    Mr Holland is on the fence about being forcibly signed up for the CSAUP in April. Maybe putting it in writing will seal the deal.

    Silent Assassin signing off.

  • The Westham Kickback

    Ten noble steeds, including the one armed bandit, gathered in the pre-dawn for this morning’s iteration of Spider Run.  Splinter commandeered the Q from Lockjaw who had it for the past month.  Not surprising, Lockjaw wasn’t Q’ing so he didn’t post.  Route went something like this:

    Rather straightforward 4 mile loop.  Run across the lake, meander up the hill to Keller and out the College Drive entrance.  Cross College, up Glen Pkwy and take a right on Westham.  Westham all the way to Patterson, right on Patterson, Right on Horsepen.  Cut through fraternity row, back by the baseball field and back to the VSF.

    5 milers took a left on University and ran across Ridge and up to Ralston.  Turn around and come back to Westham and complete the loop.  Adding the long way around the lake to finish.

    6 milers did the 5 mile route and took a right on Waveny, working down to Horsepen then turning around and heading back to Westham.  Follow the 4 mile route to Horsepen, left on Glen, right on Ridge Top, left up Chandler and back down.  Continue on Ridge Top, cutting through fraternity row and back to the VSF.

    Moleskin
    Marvelous morning for a run.  Light six mile crew this morning but conversation centered around all the positives of parents living vicariously through kids sports.  Everyone is injury free and gearing up for the CSAUP.

    Great to see Wheelbarrow out there this morning.  Must be the pull of CSAUP training.  SoJ is looking strong and may be able to field 2 teams.  Keep recruiting.

    Saab was a blur this morning.  Ran to the AO, ran around, then ran home.

    TClaps to Two Can for keeping the PAX abreast of Gen Z lingo.  Parties aren’t parties anymore, they are kickbacks.

    Keep kicking back gentlemen.  Crank up some Angus Young and enjoy the day.

    Splinter out.

  • Loopy

    Three PAX posted for last week’s Punisher.  Sonny and YHC arrived on foot and met Change Order in the corner of the parking lot.  After a COP next to the parking lot involving the the usual, we moved off campus – moseying around grassy median strips south of Laburnum and off of Hermitage, and stopping at the turn in each oval for Merkins and Squats.  We moved from Hermitage east along Confederate to Gloucester and then back to Hermitage.  We did the same circuit along Wilmington, but headed back to Holton along Chatham mixing in some Back Pedaling and Karaoke.  We finished with a Mary medley then a COT and YHC took us out.