Category: Richmond, VA

  • The Hate Continues

    25 F3RVAers showed up to help YHC continue his birthday celebrating and enjoy one last day before the cold weather returns. Weather app showed 55 and cloudy but as you know it always 70 and sunny at F3RVA.

    This is how went down:

    PAX completed 2 Burpees every 2 minutes for the first 24 minutes

    Mosey to the circle next to the amphitheater 

    COP (ALL IC)
    • 33 SSH
    • 33 LBC’s
    • 33 American Hammers
    • 33 Arm Circles (17 forward and 16 in reverse)

    Mosey to the field in front of the Carillon

    THANG

    Field Fun

    Partner up, first partner runs to the opposite end of the field then back while second starts on the exercises. As partners the following was completed:

    • 33 4×4’s
    • 33 Flutter Kicks (2 ct)
    • 33 Carolina Dry Docks

    Mosey to the Rusty Cage

    Rusty Cage

    33 LBC’s IC

    Partner up with some one new, as partners complete the following:

    • 33 Burp ups
    • 33 Jerkins

    Mosey down to the road near the pump house

    Lazy Dora

    Partner ups with some one new. As partners complete the following:

    • 103 Merkins
    • 203 LBC’s
    • 303 Squats

    P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 103 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 203 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 303 total squats are completed.

    Love Hill – Partner Carries 

    Partner Up with someone about your size. First partner carriers second 33 steps up the hill, then each partner completes 33 LBC’s then switch position. Rinse and repeat to you reach the gate.

    Mosey/AYG back to the SF

    Numerous AL Gore and Plank O RAMA’s were completed throughout the workout while waiting for the six

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    It’s always a honor and privilege to Q at Dogpile. With that in mind, YHC couldn’t think of a better way to celebrate the 33rd anniversary of his Hospital Name than to take on the challenge of the Q.

    YHC got things started early by pulling up to the AO at 5:25 to find Big Blue there ready to greet him. After planting the SF and enjoy a little relaxation, YHC got out of the car around 5:50 to partake in some mumble chatter before getting things start.

    In what has seemed to become a tradition for YHC’s Q’s at Dogpile the PAX enjoyed some Burpees to start but with a twist. 2 years ago tomorrow (1/14/16), YHC and his M were blessed with their first child. Since YHC’s birthday is on 1/11, he most now share any celebration with his daughter. The PAX enjoyed this by completing 2 burpees every 2 minutes for the first 24 minutes. Also a reminder to YHC that he shares his birthday everything was done with a partner today (besides the Burpees and COP).

    Apologizes got out the PAX from YHC during the field fun. He will be sure to better explain how the 4×4 works and what partner two does while partner one is completing exercise next time.

    At the Rusty Cage the PAX use different methods to complete the exercises. Some chose to do them together while other when a more traditional route by switch on and off.

    Slurpee had to leave us a little early today to make sure some 2.0’s were all dressed for success at team photos which made the PAX the number even. This made sure that everyone had some to carry up Love Hill so thanks Slurpee for your LIFO today.

    Heading to Love Hill, YHC thought we had time to make it to the top. Unfortunately an audible had to be called about 3/4 of the way up for most.

    Thanks go out to Shakedown, Opus, and The Carpenter for being YHC’s partner today. This just serves a great example if we rely on each other to get us through we can accomplish thing we didnt believe we could.

    ANNOUNCEMENTS 
    • CSAUP – AO to AO run April 13-14.  Get your team nano region or otherwise together.  More details to come.
    • Honey Do is looking for some fellas to help train some men for the Monument 10k starting next month. See him for detials

    SPIT ON THAT!!   

  • Unfortunately Still A Millennial

    7 Warrior said “What Rain?” and no to their fart sacks to help YHC celebrate another year older.

    This how it went down:

    Mosey around the church

    COP (ALL IC)
    • 33 LBC’s
    • 33 American Hammers
    • 33 SSH
    • 33 Arm Circles (16 forward and 17 backwards)
    THANG

    mosey to the pavilion 

    Let’s just call it Dora’s evil cousin 

    Partner up, first partner runs to the end of the road then back while second partner does exercises:

    • 33 Hand Release Merkins
    • 66 Squats
    • 99 Heels to Heaven
    • 132 LBC’s

    33 LBC’s IC for the six

    Reverso and Repeato

    • 132 LBC’s
    • 99 (2 count) American Hammers
    • 66 Jump Squats
    • 33 HRM’s

    Al Gore O Rama for the six (and for Carpenter to tie his shoes)

    Picnic Fun

    OYO complete the following:

    • 11 Dips
    • 11 Derkins
    • 11 Skull Crushers

    3 sets total and Al Gore for the six between sets

    Mosey to the field

    Sprint Drills

    • Sprint 100 yards, 33 LBC’s, Sprint back (by request from Front Porch, 33 IC LBC’s in the mud)
    • Sprint 75 yards, 33 LBC’s, Sprint back (Al Gore for six)
    • Sprint 50 yards, 33 LBC’s, Sprint back (Al Gore for six)

    Mosey back to SF

    Ring of Fire

    Two PAX’s members bear crawl to the center, complete 2 Booyah! Merkins, then bear crawl back. Rinse and repeat till each member does it twice.

    2 Burpees OYO

    Numberama, Namerama, Emoji  took us out. 

    MOLESKIN

    Another year of hate has begun for YHC and there is only one way to celebrate, lead the PAX as the Q. The rain decided to slow down right as the PAX arrived. Once we start the COP, the heaven opened up. This was funny since Front Porch mentioned to Carpenter yesterday that he would only show up if it wasn’t raining. Speaking of Front Porch, we have officially named him the heckler of DaVille. Only time will tell if he can give Fudd and White Deer a run for their money.

    Numerous comments were made about YHC’s age. Emoji mentioned that YHC was now a third of a century old. YHC reminded Emoji that he was half a century old. Always respect Emoji!

    Yard Sale decided to join the 4th F club this morning by nearly clearing out the pavilion during the Evil Dora.

    Rounders stay up all night and brought YHC a birthday cake made of snow during the Ring of Fire. The numbers for Ring of Fire were in honor of YHC’s 2.0 turning two on Sunday.

    ANNOUNCEMENTS
    •   CSAUP overnight April 13-14: running to all AOs as a team. Find a team of 6-9 from your nano-region.

    SPIT ON THAT!!

  • That Was So Fun, Let’s Do It Again

    In a blatant effort to raise his Q Ratio YHC migrated down to Twin Team and was greeted by one Richmond Proper and 2 SOJ friendly faces ready for a sunny and 70 beatdown or something like that.  Here’s how it went down.

    Weave down bus loop to turnaround circle

    COP (IC)

    • Copperhead Squats
    • Smurf Jacks
    • Helicopters
    • Flutter Kicks
    • Heals to Heavens
    • Sherkins

    Mosey to back field

    6 Cone Déjà vu Escalator–

    • Merkins x 10, run back
    • Merkins x 10, Jump Squats x 10, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, Monkey Humpers x 10, run back
    • Merkins x 10, Jump Squats x 10, Carolina Dry Docks x 10, Lunges x 10/each, Monkey Humpers x 10, Burpees x 10, run back

    Mary – Freddie Mercurys, American Hammers

    Reverso and Repeato

    • Burpees x 10, run back
    • Burpees x 10, Monkey Humpers x 10, run back
    • Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, run back
    • Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, Carolina Dry Docks x 10, run back
    • Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, Carolina Dry Docks x 10, Jump Squats x 10, run back
    • Burpees x 10, Monkey Humpers x 10, Lunges x 10/each, Carolina Dry Docks x 10, Jump Squats x 10, Merkins x 10, run back

    Plankorama

    Mary – WWII Situps, Boxcutters

    Native Mosey down field (Animal Style)

    • PAX Bear Crawls (Back goes to Front..)
    • PAX Crab Walks Forward (Back goes to Front..)
    • PAX Duck Walks (Back to Front..)

    Reverso and Repeato back down field

    Mosey to Hillside

    Bernie Up/ Booyah Merkins x 10 (repeato x 2)

    Bernie Up/ Bropees x 10

    Mosey to SF

    Mary – LBCs

    Numberama, Nameorama, COT

    MOLESKIN

    For possibly the first time ever YHC overslept, right through the alarm.  Fortunately, YHC operates on Swirly time and was only 5 minutes early to the AO rather than 20.  After a quick cone drop, YHC circled back to the parking lot to find Rosie and Viral anxiously awaiting.  Hardywood rolled up and the PAX was on their way.  YHC likes to test a Q’s omnipotence; today by doing a little do-si-do around the lightposts and trees to see if the PAX would follow.  Rosie and Viral played along, Hardywood did not participate.  YHC brought the 6 cone drill to the fine folks at the Creek this summer and figured the southside needed a taste.  Because the PAX crushed it, a reverso of the exercises and a repeato were in order.  The Native mosey animal style was neither a hit nor a miss, but brought plenty of groans and managed to slow Hardywood down.  The combined weights of the PAX post-workout was approximately 35 pounds more than pre-workout with a substantial amount of mud in the PAX’s shoes and most of the standing water on the field absorbed by the PAX’s clothes.

    ANNOUNCEMENTS

    CSAUP – form your nanoregion teams

  • I don’t think the heavy stuff will come down for sometime….

    It was raining hard

    Will it clear for us to run?

    No fear, off we go!

     

    Deep pools of water

    Labrat requests job advice

    Pax provide insight

     

    Down campus we go

    Singer’s beacon flashing on

    But where did he go?

     

    Onward through darkness

    Iris never disappoints

    Grove to shovel flag

     

    Yes, we did the forward Haiku route today.  YHC took us out.

    The CSAUP is building momentum and many are excited.  More information will be available soon, but in the interim get your miles in and start forming your teams. (DK – you can camp after the run, by the way.)

    ABT,

    Lockjaw

  • A great 5.5, a good 7

    2 warriors posted for a hill run, launching from the pump house.

    The Thang: Buttermilk to T. Pottersfield to North Bank

    NMM:  Weather turned and the outside temp was perfect for a run.  The negative on the higher temps was that all the snow and ice melted leaving the trails pretty difficult. Probably shouldn’t have run on the trails today…but once we were in, we were committed.

    The first 5.5 miles were awesome despite the sloppy trails.  We had a good pace and kept the pace hight.  Once the sun set and Swirly’s IT band tightened up, the pace slowed a bit.  Despite Swirly’s pleas that we take a shortcut, we resisted the temptation and did the whole 7 miles. Since Swirly is gonna stay off the trails for a little while, I would appreciate any Weds afternoon company.

    TYA OUT

     

     

  • New Year, New You (formerly “The Bearimeter comes to 45MOMM”)

    A PAX of 20 gathered NOJ for a 45MOMM beatdown that went something like this:

      THANG

    Long mosey around full perimeter of AO, plank for the 6

    COP: 25 SSHs, 25 DQs (pop quiz for TYA to name 4 Tennessee Titans, Lab Rat maintained cadence), 25 Imperial Walkers, 25 Crab Cakes, 25 Crunchy Frogs, 25 Russian Soldiers, 3 arm circles

    Mosey to middle of main field along the track, plank for the 6
    Partner up for Touch-a-tree: partner 1 runs to a tree while partner 2 performs an exercise until partner 1 returns, switcheroo and increase number of trees touched each round.
    Rounds 1 – 4: Capital Letters
    Rounds 5 & 6: Lt. Dans

    Short mosey to tennis courts for Bearimeter: bear crawl one side of tennis courts, 10 merkins at corner, Al Gore waiting for the 6, 12 LBCs IC – repeato x4 until entire perimeter of tennis courts have been bearcrawled.

    Mosey towards SF, stop short for Pan Pax BodyBuilder Burpees: 8 count exercise, each member of pax takes a turn counting cadence

    Mosey back to SF for 30s of American Hammers

    COT – Bleeder took us out

      Naked Moleskin

    Thanks to everyone for attending YHC’s 3rd Q in as many days. Rosie has attended all 3 days…no shocker there.

    Cheers to Lab Rat for keeping cadence while YHC quizzed TYA about the Patriots’ opponent in the playoffs this weekend. Go Titans!

    We would have done more arm circles had Flashdance been there.

    The Pax was not pleased when YHC called for Touch-a-tree after we pitched up as far away from the trees as possible. All part of the plan, TYA. It worked out well, and an audible was called to continue rounds 5 & 6.

    No mumblechatter observed during the Bearimeter…a crowd pleaser indeed.

    Solid work to all for counting cadence on the bodybuilder burpees!

    Announcements:

    CSAUP overnight April 13-14: running to all AOs as a team. Find a team of 6-9 from your nano-region.

    Saturday 10am FREE Nutrition seminar at somewhere Cross-Fit. See Shakedown.

  • The McRib Sandwich is Back…

    Order was restored this morning at Timberwolf as McRib rolled into the parking lot, slightly LIFO after getting stuck behind the garbage truck, and all in all 6 stalwarts attacked the morning like this:

    Short mosey to the end of the parking lot for COP and to wait for McRib (and, as it turns out, the real LIFO – Mr. Roper). COP included:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Merkins
    • LBCs
    • Arm Circles

    Lightpole 11s:

    Mosey around the front of the school to the bus loop for 2 rounds of 11s using the 10 lightpoles that surround the loop.  Two Exercises.  Starting at lightpole 1 with 10 and 1 run to lightpole 2 and do 9 and 2 and so on.

    Round 1 Exercises: Merkins and Box Cutters

    Al Gore to wait for the Six at the 10th lightpole and then the PAX performed 5 Burpees as a group before Round 2 to trace the loop back.

    Round 2 Exercises: Squat Jumps and Freddy Mercuries (2-count)

    Plank-o-Rama for the Six, then 10-count plank walk on the curb in each direction.

    Triple Check

    Mosey to the back corner of the bus loop for a classic triple check with BTTW, WWII sit ups and a short run around the median island with a brief stop by the remaining snow pile for 3 burpees in the middle of your run.  Three rounds…

    Wall Exercises:

    Mosey through Sparky’s Play Alley to the back of the school and find a nice lighted spot on the wall for the following wall exercises:

    • DKs and FKs — Start with 11 Donkey Kicks on the wall, then bear crawl across the road and do 11 2-count Flutter Kicks, then lunge back to the wall.  Three Rounds.
    • Wall Planks In Cadence x11 — Three Rounds

    Lightpole Alley

    Slowsey back to the flag stopping along the way at each of the 5 lightpoles for exercises:

    1. 20 SSHs
    2. 10 deep squats
    3. 10 2-count mountain climbers
    4. 10 Rosalitas
    5. 20 APDs

    ROF Medley

    1. Burpee ROF – running in place and each PAX member called out “Burpee” and a burpee was done – YHC called for 2 for a total of 7 and 21 for the morning.
    2. Dolly ROF – PAX holding six inches and take turns completing 10 Hello Dollies
    3. Merkin ROF – PAX holding plank and take turns completing 10 merkins – no flare just good form.

    2 MOM

    • 20 American Hammers IC
    • 1 minute of WWIIs

    COT, Number-rama, Name-a-rama, and YHC took us out.  No announcements other than discussion and excitement (?) about the upcoming CSAUP.

    NMS:

    No fluff this morning and not too much mumble-chatter.  All business and the PAX worked hard.  Way to go guys.

    Great to have McRib back out in the gloom and Mr. Roper is becoming a Timberwolf regular.  Soon he will leave a pair of shoes there so he can do his routine footwear swap car side.

    Have a great day men.  Thanks for letting me lead.

    No more Gumbo for you!

     

  • Lucky Bus Loop

    Fartsack be damned!  3 noble warriors fought through the malaise of the midweek.  Here is how the adhoc Q went down.

    • COP
      • 25 SSH
      • 20 merkins
      • 20 2x LBC
      • 20 Russian soldiers
      • Arm circles – 10 small/5 big, front and backwards
    • 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 (9x)
      • Deep squats (8x)
      • Tricep curls (7x)
      • High pulls (6x)
      • Alternating arm KB swings (5x)
      • Alternating weighted lunges (4x)
      • Heels to heaven (3x)
      • Sit ‘n presses (2x)
    • Farmers carry to the parking lot
      • Boat/canoe/row
      • Ring of fire – 2x (10 merkins each round)
    • COT with YHC taking us out

    No Q today, no problem.  Just fall back to a variation of the Lucky Horseshoe, which is always a recipe for a smoker.  Props to White Deer for gutting through with higher weight and a wicked cough.  Great to see Offshore; always a fan of him not having 8 am classes to teach.  Finally, hope you enjoyed the rest Johnsonville!

    God is good all the time!

    Attila

  • The Beast Mother

    4 men made the right decision to MAN UP for MANNDate this morning. The PAX rolled into the parking lot, shared some mumble chatter and then took off into an adventure that went something like this…

    Mosey around the bus loop and circle up for COP (all IC) – 50 LBCs, 25 SSHs, 20 copperhead squats, 10 don quixotes, arm circles, 50 LBCs…

    Swing & Goblet Squat Ladder

    Circle up. 10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat and then back up the ladder to 10 swings / 10 goblet squats.

    LBCs while waiting for all to finish.

    Sit-Up and Go

    Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    The Beast Mother

    Circle up. Start with 2 reps each on both sides and add 2 reps and repeat until you peak at 8 reps on both sides and then back down to 2 reps for the following: One arm swing, Clean & Press, Snatch, Front squat to press.

    Finish with 50 LBCs IC

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Work on EH’ing new guys and challenging guys to return to the PAX.

    NMS
    YHC has not led MANNDate in many months. Mudface challenged YHC to return to Wednesday mornings and throw around the kettle bell. YHC couldn’t be happier with the decision to come back!

    At the start, Mudface warned all that his dinner could make its way out during the workout if we did LBCs. YHC responded with offering LBCs to trigger the volcano. Limited damage was experienced though Mudface did move away at one point in order to spare us from his green gas…

    The PAX went to work in the gloom and took no prisoners. Spit was consistently pacing the PAX and pushing all to press through each set of exercises. The mumble chatter was light, especially during the BEAST MOTHER. YHC was not entirely sure if we could finish in time but the PAX did not disappoint.

    There is always a party at F3 in the gloom. Always. Sometimes the party includes Mudface fireworks…

    The Carpenter

     

  • About time….

    YHC Q’d W Dog. Compared to Sunday Funday, this morning was deserving of board shorts and flip flops. 4 SOP!  YHC arrived with Big Blue in place and TYA hopping in back seat for early morning board meeting.   11 regular PAX members arrived for a hump day workout and YHC hoped to not disappoint!

    Mosey to bricks in front of Carillon for COP: Copperhead Squats X 15, Imperial Walkers X 15, Don Quixotes X 13, Invisible Jump Ropes X 15, LBC X 15, Flutter Kicks X 15, and Merkins X 10. Time to work.

    Triple Check- Run the Lawn and back, Mountain climbers, and LBC’s. Plank till PAX finished.  Mosey to Vita Course for our next exercise of fun.

    Bataan Death March (according to exicon)- PAX form two lines to run the Vita Course. Last member in line drops and 5 Burpees. Upon completion, catch up to assigned line, touch last PAX member on shoulder and run to front of the line. Last PAX member in line drops, 5 Burpees, run to the back of the line, touch next PAX member and on to the front of the line. Repeato for one lap around Vita Course. Upon one lap completion, all PAX members finished with 5 Burpees. YHC admits this did not go quite as expected. Not sure two lines helped or next time stick to one line. But everyone loves burpees!

    Mosey to The Lawn- Lt Dan Taylor’s- 1 Copperhead Squat followed by 4 individual leg lunges and repeat to half way point of The Lawn with sprint to the finish. Repeat down The Lawn again. During the repeat, Swirly mentioned to YHC that Sunday’s picture may make it to the Wall of Fame. It’s super and Sunday=Epic. As for the Salamander-Whistle Blower totally got spooked on Buttermilk trail by gray plastic bag that “jumped up” from snow and accelerated her HR even higher! With 5 minutes to spare, mosey to the Rusty Cage.

    For my first W Dog Q, I could not neglect the Rusty Cage. PAX did ice skate on a few ice patches on our way to The Cage. Each PAX performs 5 pullups!

    Mosey back to The Flag (in theory) and YHC needs to build one ASAP!!

    Number-ama, Name-r-ama. Announcements-CSAUP, April 13-14, F3 Relay Race visiting all AO’s. Potential of 18 relay points, approx 100 miles and teams of 6 or 9. NANO regions for teams! Be looking to form a team! Currently, all this info is tentative!

    NMS- Mumble Chatter was lite till YHC was explaining Bataan Death March and PAX was humored till we started. Than silence…Hardywood did say good morning to 2 gents but their “Seal Team Workout” potentially did not allow them to repeat the gesture. YHC not really sure they were with “Seal Team Workout” but they could at least acknowledge good morning. Great to see Hardywood back in the PAX!

    Men, it is a honor to be part of this special group! Only those who show up understand!! God Bless!!

    Loud and Proud!!

    Flatline