Category: Richmond, VA

  • No Merkins today…OK maybe a few

    11 ( including 3 2.0s) of the hale and hearty made it out to the creek for some fun in the Sunny and 70. Here is what went down

    Run around the church. Every time YHC is passed the PAX does a burpee. 6 burpees were done, YHC is slow and will stop and run backwards for no reason

    COP all IC

    SSH x 10

    Merkins x 3

    Helicopters x 10

    LBC x 10

    Proper Dora

    Partner up

    one partner does 1 x 2 count Dry Dock Crabs , 2  x 2 count Mountain Climbers , and 3  x 2 count American Hammers while the other partner runs around the church. This is done until 100 sets have been done between the partners

    Plank for the 6

    Build a Burp Workshop

    4 Corners x 2 laps

    1st corner 5 Burpees

    2nd corner 5 Donkey Kicks without a wall

    3rd corner 5 Werkins

    4th corner 5 Jump Squats

    Mosey back to the flag

    5 Burpees just to make sure that everyone did some

    Numberama

    Namearama

    Announcements

    3rd F opportunity at Rise and Shine Dinner on Thursdays starting at 6:30 am

    Lab Rat has a thing, it is a good thing, people should check it out. https://www.raisewithus.org/

    Ewok took us out

    NMS

    In a strange occurrence YHC and his boys managed to make it to the AO first this morning, we planted the SF and still had time to kill. With 5 minutes to go the rest of the PAX got to work.

    This is the anniversary of YHC’s VQ and he had three different plans for this morning. The PAX picked the #2 and this is what it was.

    Chewy and YHC started coming to F3 about a year ago after being EHed in by THE Carpenter. Since then YHC has brought the rest of his boys on a regular basis. It is great that they can see that there are still people who are good to each other out there. It is also great when you can use exclusion from an early morning beatdown as a mean to ensure that chores are done. You guys are the best.

    Thanks for letting me lead

     

     

     

  • Monument Light Tour

    Another record week for RAMM with 18 on foot or bike.  Today’s route was aptly named by Honey Do as “The Big Dipper”.

    Northbound on Westmoreland to Monument and head east.  4s turn at Sheppard, 5s at Strawberry, and 6s at the Lee Monument.  Head west on Monument and South on Lafayette to Grove to the VSF.

    Swiper took us out.

    NMS

    I was anticipating an illuminated Monument Avenue full of wonder and holiday spirit.  While there were some lights, today’s route did answer an important question:  “How does one come to own a large classic home on Monument Avenue?”  The answer is by turning off your holiday lights in the evening and not leaving them for packs of runners to enjoy at 5:30 am.

    It’s good to see the return of Swiper.  He is back with full speed.  Taking us out was concise and eloquent.  Welcome back!

    Announcements:

    • Labrat had what seemed to be a personal announcement for Sippy Cup.  Something about meeting for the early bird lunch in a cafeteria somewhere.
    • HDHH next Wednesday at the Answer.  Honey Do’s birthday and the end of hate.

    Time to Taper,

    Lockjaw

  • Shooting Stars

    8 men for a morning full of shooting stars and a HOT potato WO.

    Started with 5 burpees and ended with 5 burpees as we passed along the Q from Honeymoon – Marmaduke – Mr. Roper – Rosco

    Hats off to Upchuck for completing the fill AO cycle for a full round of Richmond

    Also great to see Phonics make the trip over!

  • Attila (aka the Grinch) Stole the Q

    The gloom called (namely an unexpected cold wind), and 4 magnificent warriors answered.  Here is how it went down.

    • COP (Johnsonville)
      • 10 burpees
      • 30 SSH
      • 10 count descending merkin ladder with wide-grip, regular and diamond merkin rotation
      • Arm circles – 25 forward, 10 backward
    • Mosey to the bus loop for a countdown to the 12 days of Christmas – KB style (YHC)
      • 12 lawnmower pulls (each arm) – 144 per arm total
      • 11 pullovers – 121 total
      • 10 weighted squats – 100 total
      • 9 KB swings – 81 total
      • 8 weighted lunges – 64 total
      • 7 halos – 49 total
      • 6 sit-n-presses – 36 total
      • 5 snatches – 25 total
      • 4 high pulls – 16 total
      • 3 American hammers – 9 total
      • 2 merkin rows – 4 total
      • 1 lap around the loop
    • COT – YHC took us out

    It was great to have Honeydo back today, and the PAX was strong.  Everyone but YHC was throwing around 35 pounds of Christmas cheer, so the high reps was intense.  Big t-claps for these strong men.  Johnsonville incited much mumblechatter with his arm-heavy slaughter starter that was a true COP.  However, by the end, he was an angel in disguise after I pocketed the hot potato and substituted it for a red pill.  I thought I was simply extending the week of Christmas themed workouts.  We will see if the PAX leaves some coal in my stocking.

    God is good all of the time!

    Attila

  • Frozen Trails

    2 of the pax braved the cold wind and hit the trails for the Wed Hill Run. It was a great 7 mile  run. TYA  is still crushing the trails even directly after the 100k – well done dude – enjoyed it !

    Y’all come on out – but please check to make sure it’s either @ the trails or Hillcrest !

    See y’all in the gloom..

  • 50 for 50

    17 warriors and 1 birthday boy converged upon the gloom at Mary Munford to celebrate.  The festivities went a little something like this:

    COP

    50 SSH’s IC for PUCKER!

    Call Pucker to center and embarrass him for a minute.  RESPECT all around.

    Arm Circles

    LBC’s

    Don Quixote’s (Abe Vigoda style….because Saab isnt getting any younger)

    The Meat of it:

    -It’s a Friggin’ Triangle, People!  (5 corners)-  5 groups of men, running around the track and stopping at the corners for:

    • -Derkins
    • -Leg Lifts
    • -pullups
    • -Dips
    • -Incline Alabama Prom Dates

    Three rounds, STAY WITH YOUR GROUP!

    -Curb Crawl Do Se Do: 2 lines facing each other in plank.  On Q’s signal, plank walk 10 steps north, south, east and west.  5 IC merkins at each point of the compass.  When done properly, everybody moves together.  This morning’s iteration was not done properly.

    -Huddle For Warmth:  Huddle up close on thy sixes.  Lock arms and legs with your buddy.  Perform WW2 situps as a group.  I think we did 16?

    -Long Ways suicides:  On the tennis courts, using the far side court as the line, going width wise.  1 forward, 1 backward suicide

    -Mary:  American Hammers, Hello Dolly, Hello Rosalita, V-Snaps (for the aspiring gymnasts)

    NMS

    • First and foremost, happy birthday to Pucker!  Two years of being 49 are over.
    • Turns out, Swirly is human after all.  Either that or he forgot to spray WD-40 on his lower extremity mid pivot point.  Heal up quick, buddy!  I hope ice and Ibuprofin can take care of it.  Otherwise, we will have to rely on  your extreme health care plan (TYA and Bleeder making you go to the doctor).  “Come on guys, it’s so simple, maybe you need a refresher course.  It’s all ball bearings nowadays!”
    • Speaking of injury reports, Swiper has a clean bill of health!  His X-Ray came back fracture free and he was making up for lost time sprinting between the corners this morning.  Woo hoo!
    • You know you have arrived in F3RVA when you try to give out instructions to the group, then you get heckled for lack of instructions.  Then a separate group heckles you for taking too long to give out the instructions.  Aww shucks…thanks, guys.
    • The Do Se Do’s were a massive Charlie Foxtrot.  Seems like we are going to have to do those more often to get the dance steps down better.  Also, they are VERY TOUGH to call cadence on….especially when your arms are about to give out.
    • For the record, it was SAAB that scared the hell out of Sugar Britches….even after I said, “hey, ya’ll don’t scare that woman”.
    • Splinter does American Hammers aggressively.  I dont really have a joke for that, but he does.
    • Smithfield gave us the rundown of how he got his name during 5-corners.  We are a mean, cruel group of men!

    Apology of the Week goes out to Bleeder.  Sorry about damn near doing a back flip over top of you during backwards suicides.  I guess that makes us even from the “bike incident”.

     

    Lab Rat apologizes…

  • Just Keep Moving, Just Keep Moving

    5 brave souls formed the PAX at this morning’s Source of Truth and braved 20 degree temperatures that felt like Sunny & 70 after we got going. The movement went something like this:

    Disclaimer: Let’s stay warm by Just Keep Moving

    Mosey to front of school for quick COP: SSHs, DQs, Russian Soldiers, Merkins, Crab Cakes

    Team up for Dips & Laps: one partner runs loop, one partner performs AMRAP dips then lunges around shrubbery. Flip flip. Repeato x 4

    25 SSHs IC

    Mosey to Side of School for Box Jumps, Derkins & Laps: one partner runs loop, one partner performs AMRAP box jumps or step-ups then Derkins

    Mosey to bottom of hill for SOT Love Hill: bear crawl, russian soldiers, backward bear crawls
    Repeato going down hill

    Mosey to Basketball court for quick 4 corners: 20 LBCs at each corner + burpee at each basketball pole

    Mosey back to VSF for 2 min of Mary: LBCs, Flutterkicks, Hello Dollies

    COT – Wilson took us out

    Naked Moleskin

    It was freezing…but even colder back at the VSF

    Very little mumblechatter

    The Bearimeter did not return this time

    Good work today, gentlemen…thanks for letting me lead a workout that was not too creative but one that kept us moving!

  • 25 Days of Kettlebell

    9 Davillans showed that 20 degree weather wasn’t going to stop them from getting into the holiday spirit with a little KB workout.

    This how it went down:

    THANG

    For the 25 days of Christmas, 25 exercises with 25 reps each were completed. Exercises were has follows:

    1. SSH (IC)
    2. Plank Jacks (IC)
    3. Slingshots
    4. Halos
    5. Good Mornings
    6. Single Arm Deadlifts
    7. Donkey Kicks
    8. Goblet Squats
    9. Jack Ass Merkins
    10. LBC’s (IC)
    11. Racked Squats
    12. Rows
    13. Cleans
    14. Half Kneeling Press
    15. Boat/Canoe
    16. Sit Up + Press
    17. Side Lunges
    18. Jump Squats
    19. Shoulder Taps (IC)
    20. Mtn. Climbers (IC)
    21. Flutter Kick + KB Hold (IC)
    22. Dips
    23. KB Swings
    24. Demon Slashers
    25. KB Burpees

    2 MOM – KB Burpee Ring of Fire

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    YHC showed up at 5:25 to a packed parking lot of men ready to get to work. Mudface even showed up 3 minutes before we started. It’s been a while since YHC has seen so many at MANNdate.

    Hardywood was the only one rocking the short sleeves today in F3RVA, Helix joins him as well. That’s beast mode fellas!

    The PAX was moving quickly during the first half today complete the first 13 exercises in about 20 minutes. After boat/canoe was completed things seemed to slow down some. Chatter seemed to focused as always around Helix’s form.

    Glad to have By Product back out! Hope to see you at other AO’s soon!

    ANNOUNCEMENTS

    HDHH next week 12/20 @ the Answer

    SPIT ON THAT!!

  • 24

    11 strong attacked WDOG in the gloom  on the coldest morning  so far this year…

    COP: Merkins , Windmills, Russian Solders, Flutter Kicks, APD’s, LBC’s, SSH’s.

    Triple Check:  Run across field and back  – Captain Thor’s, Regular  Plank  on the run up elbow plank on the run back. Repeat 3 times

    Rusty Cage: Partner up : 3 sets of 7 jerkins  – 3 sets of 7 pullups

    Amp Theatre: work your way up the ladder 1-18   –  dip  and  incline merkin at each step.

    Burpee Shuffle: pax runs in place does burpee around the circle = 11.

    Mosey back to flag.

    Moleskin: Hardywood rocked shorts sleeves this morning – yep your reading this right – freaken beast – YHC thought shorts was ballsy – damn dude… Sippy cup had the cat burgalers  ski mask on – offshore had the vision quest sweat pants – I telling ya it was a beautiful thing this morning.. Not much chatter other than teeth chattering – the grunts started at the rusty cage and continued through the amp theatre and the burpee shuffle .. By the time we got the the shuffle most of our arms were spent so the burpees were pretty sad..

    Awesome job today guys it was a pleasure to lead this morning..  Thanks goes to Hardywood for taking us out – well said buddy!  HDHH next week 12/20 @ the Answer …

    See ya’ll in the gloom..

  • It’s a 12 days Tradition

    14 Christmas revelers posted at NoToll for what has now become a tradition at NoToll, the annual Rosie led 12 days of Christmas.  What better day than 12/12 to go through the routine, not only at NoToll but across RVA.

    THANG

    Warmup with 12 SSH, 12 IW, 12 DQ

    Mosey to the Pavilion for the 12 days – you know how it goes

    • 1 Dozen LBCs
    • 2 Sprints across the field (go the left field to avoid the snow)
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5 “Golden” Burpees
    • 6 Dips
    • 7 Lunges (each leg)
    • 8 Decline Merkins
    • 9 American Hammers IC
    • 10 Flutter Kicks IC
    • 11 Reverse Crunches IC – Audible to new YHC fave Crunchy Frogs
    • 12 Broad Jump Burpees

    Mosey to the flag for a 10 merkin ring of fire (plenty of flair), Superman,  37 Freddie Mercuries varied speed

    NMM

    Little did the PAX know that Honeydo had the idea to coordinate with YHC to organize a RVA region-wide 12 days of Christmas with Honeydo, Lab Rat and Splinter all helping at the various Tuesday AOs.  Thanks for pushing the Christmas agenda fellas.  A  Tuckahoe Takeover twitter blast alerted a few of the PAX that were familiar with this workout that something was afoot.  Shakedown arrived in full Tacky/Zombie Christmas gear ready to take on the morning.  Posh was sporting the Christmas t-shirt too.  The PAX crushed it today and left us with a little more time than the last 2 years.  YHC decided to keep the PAX dry and use the Pavilion for the base camp and the fields soak up the water fairly well.  No special meaning to the 37 Freddie Mercuries despite the PAX trying to discern meaning, only going until time is up.

    Thanks to the PAX for providing the vocals along the way with Flatline and Hardywood leading the way.  EF Hutton was back on the southside to participate.  Along with DK, they are the only 2 that have received all 3 years of 12 days beatdowns at NoToll.  Extra credit goes to Honeydo for Qing this year and Wedding Singer for posting the first 2 years and enduring Splinter’s Interval Spider Run version.

    • Viral hosting a tour of the Tool Bank Thursday at 0830.  See him for details.  EF Hutton is a HC so go if you want to check out the tool bank or see EF without a do-rag.
    • Shakedown VQ 12/28 at 45MOM – others looking to VQ? the signups for 2018 is up if you scroll down on the Q sheet

    YHC had a great time this morning and aside from all the fun got a great workout in.  I appreciate the opportunity to lead.