Category: Richmond, VA

  • Lots of Things Were Passed This Morning

    COP all IC

    SSH x 10

    Helicopters x 10

    DQ x 10

    Arm circles x 10 small 5 big and reverso

    Thang

    all done wth 40 pound KB

    1st – PAX lines up and  turns left to pass the KB  to the man behind them then run to end of line, switch to right turn halfway around the circle.

    2nd – Line up like the first this one passes the KB over their head to the person behind them and they pass it under their legs to the person behind them. Run to the end of the line after the KB is passed. Positions were changed halfway to ensure everyone got a chance at each position. Some did a burpee on the way to the end of the line.

    3rd – Pax lines up again and holds plank. Do 2 Merkin-Rows and pass the KB, run to end of line and plank up. This is done for half of the circle

    4th – PAX holds Helix Squat. First man performs 1 Turkish Get Up and pass to the next in line, then runs to end of line and get back into squat. Done till the tree got in the way

    Lumber Jack Line to burn up time

    Mosey to the Flag.

    Announcments

    Labor Day Covergence at Three Lakes Park 7:00 Labor day. See Pre-Blast

    Numberama

    Namearama

    THE Carpenter took us out

    NMS

    The night before YHC send out a message telling everyone that they would not need to bring a Kettle Bell to a Kettle Bell workout. So everyone brought a kettle bell anyway.

    YHC wanted to ease the PAX into these exercises as 40 pounds was more than some were used to moving around and to help them get an idea of what would be done. Some decided that this was too easy and started doing burpees on the way to the end of the line. Wanting to give the PAX what they wanted we went right into the Merkin Row line. This started out moving slow until someone dropped some of the 4th F that proceeded to progress down the line, the tempo increased greatly.

    The 4th F made its presence know a lot this morning prompting the PAX to wonder food combinations would produce the most pungent aroma. Suggestions that this be the September Challenge were put forth.

    Good work was put in by all

    Thanks for letting me lead

     

     

     

     

     

     

  • 12 days away baby !

    4 studs hit the hills of Roller Coaster in preparation for the BRR and here is how it went down.

    TYA – BT – Swirly – 7 small loops 5.miles

    Rosie – 1 long loop – 3 short loops – 5 miles

    Great job guys – we haven’t run those short loops in  awhile – not much time to recover on those suckers….

    Hey BRR team remember – next Wed there will be a Happy Hour/Team meeting  after we hit this hills. Come on out start anytime between 5-6 on the run – happy hour / meeting will directly follow at TYA’S house /Patio – 6:30ish

    See y’all in the gloom..

  • Lady of the Night

    5 SOJer’s broke free this morning to post on a fall like morning at Timberwolf!  A quick check to make sure no PAX were rolling on the 530 mark and we were off.

    COP

    SSH x 20

    Helicopters x 15

    DQs x 10

    Copperhead Squats x 15

    Merkins x 10

    LBCs x 25

    Arm Circles x 15 Both ways

    Mosey to Track

    The Prostitute – Round 1 – return back through each corner doing exercises at each corner until all 4 corners are complete

    Corner 1 – 25 Dead Cockroaches

    Corner 2 – 50 Mountain Climbers

    Corner 3 – 75 Monkey Humpers

    Corner 4 – 100 LBCs

    Prostitute Round 2

    Corner 1 – 10 Merkins

    Corner 2 – 20 WWIIs

    Corner 3 – 30 Carolina Dry Docks

    Corner 4 – 40 Arm Circles, 20 Forward 20 Backwards

    Al Gore

    Circle up for Dealers choice of Mary

    HoneyMoon – American Hammers

    Rosie – Hello Dolly

    Beaker – Hand Release Merkins

    Wilson- Leg over Leg Lifts

    Marmaduke – 6inches, Low, High,Back Low spread, High Spread

    Mosey complete Lap around track and Up the side of the School to the Flag.

    Numberama, Namerama, Wilson Took us out!

    NMS:

    YHC, Wilson and Beaker rolled into Timberwolf to the sight of EMT hanging out in the parking lot.  With the knowledge of Rosie and Honeymoon logging miles before posting, we all had a moment of “Oh No” but then those 2 came running up the hill just before the 530 mark.  First of al Respect for Rosie and Honeymoon putting in the extra work in preparation for the BRR.  Great to see Beaker out this morning again for his second post of the week, glad to have him back out.  Wilson did a great job of trying to ruin the nice crisp fall like air with his morning bodily aromas, either way he crushed it today as well.  Great morning in the gloom fellas, thanks for letting me lead and be a part of this amazing group.  Have a great day, and make someone else’s even better!

    Duke

     

     

     

     

  • A Year of Holland

    14 men braved the gloom and curiosity that comes with a Mr. Holland Q. Here’s the general idea:

    COP: SSH, DQ, LBC, merkins – mosey to field

    BEAST: merkins, WWIIs, squats, CA drydocks, V-ups, burpees

    Amphitheatre: bear crawl up, then back down (note: bear crawling down is precarious, but it works)
    box jumps: “two steps forward, one step back”

    lunge to flag, stopping along the way for merkins, American Hammers, more of these, and finally back to flag.

    Shout out to FNG Carjack (Steve Norris) – Big Data will be looking for you!

    MOLESKIN:
    A year ago yesterday, I’d never heard the phrase, “push yourself, don’t hurt yourself.” I was a sedentary Sad Clown, making excuses for my lack of physical, mental, and spiritual flaccidity. I came out more or less on a whim, mostly because it was free. I hadn’t done meaningful exercise in nearly five years: I tired easily, felt down on myself, and was isolated to boot.

    My first morning, I just tried not to throw up. I went back home, took a desperate shower, and went back to sleep. It was a full week before I felt able to make it back. I could just about struggle through one pull-up, but it wore me out.

    Since, I’ve completed an unofficial Corporate (no double-dip Saturday), can crank out 15 pull-ups, have lost my lower back pain, and made strong men sweat and swear. I’ve had ice in my beard. I fill out my clothing in good ways rather than bad ones. I go to work with my head held high, knowing I’ve already accomplished a ton before my day begins.

    None of this would work without the constant support and challenge of the PAX. Thanks, y’all.

    YNWA
    -Mr Holland

  • Kubota Birthday Q at F3 Carterico’s Hole in None

    8 Carteret County, NC redwoods, one visiting redwood from Charlotte and one Guest Q on vacation from Richmond converged on the Morehead City Country Club for a birthday beat down that went like this:

    Warm-a-rama with Kettlebell Q, Reef Donkey:

    SSH x 25 (Reef)

    Helicopters x 15 (Kubota)

    Cotton Pickers x 20 (Reef)

    Imperial Walkers x 20 (Kubota)

    Sun Gods x 8 forward x 8 backward (Reef)

    Merkins x 10 (Kubota)

    Kettle bells go one way and Boot camp goes the other way

     

    THANG:

    Mosey to Picnic Table Pavilion for:

    Modified DORA:

    Partner up at and complete the following as a pair:

    Decline Merkins x 50

    Dips x 100

    Incline Merkins x 150

    Partners rotate and partner not doing exercise runs 100 yards or so to big tree and back.

     

    Mosey to cart path and perform:

    40’s (Lindsey’s):

    10 Carolina Dry Docks/30 LBC’s

    High Knees for a few yards

    15 Carolina Dry Docks/25 LBC’s

    Butt Kickers for a few yards

    20 Carolina Dry Docks/20 LBC’s

    Lunges for a few yards

    25 Carolina Dry Docks/15 LBC’s

    Russian Soldier for a few yards

    30 Carolina Dry Docks/10 LBC’s

    Imperial Walkers for a few yards

    41 LBC’s for YHC’s Birthday

     

    mosey a little ways for:

    Partner Leg Tosses

    3 sets x 20 reps each partner

     

    Plank-a-rama

     

    11’s:

    Jumps Squats and WWII Sit-ups

    bear crawl about 10 yards in between each exercise

     

    circle up for:

    Burpee Shuffle:

    Taking turns around the circle, each PAX member calls out 1, 2 or 3.  All PAX perform that many Burpees.  No repeats.  Shuffle feet while not doing Burpees.

     

    Mosey back towards the Shovel Flags and stop short for 30 seconds of holding 6 inches.

     

    Time Up!

     

    COT, Numberama, Namearama, Announcements and Prayer

     

    NMM:

    What a great morning for a beat down!  YHC didn’t know what to expect or how many PAX to expect, but was very pleased when 18 total showed up for the two workouts.  The breeze was blowing hard off the water which offset the humidity some.  YHC drove over to the AO yesterday to check out the terrain, but it looks like any other golf course so YHC was still left with no idea on what was going to transpire this morning.  This was definitely going to be a “fly by the seat of your pants” workout!  Paper Jam arrived first and YHC thought he was a local PAX member, but came to find out he was visiting just like YHC.  Then some PAX member starting rolling in and a few had already Rucked 3 or so miles.  Great job, guys!  Some pleasantries were exchanged as the rest of the PAX rolled in.  Some advice was given to YHC by Reef Donkey and others and then it was time to mosey.  After a combined Warm-a-rama with the Kettle Bell PAX with Reef Donkey and YHC leading, 10 total PAX followed YHC to begin the Hole In None workout.

    YHC partnered up with Denver for the DORA.  Great job, Denver!  Next, YHC led the PAX on what he thought was the cart path for the 40’s.  Not sure what we were on, but it worked out.  We eventually found a concrete cart path and continued on that around a lake.  11’s had to be cut a little short for time.  The bear crawls and the Burpee Shuffle were tough, but the PAX pulled through and killed it.  After moseying and meeting back up with the other group, 45 minutes was up!  Really fast 45 minutes!

    YHC would like to thank the F3 Carterico PAX for letting YHC Guest Q on his birthday!  Also, special thanks to Reef Donkey for his help and taking care of posting this back blast on Carterico’s website.  I truly enjoyed this morning and YHC’s hopes ya’ll have a great rest of the week!  YHC will be back!

    See ya in the gloom!

    Kubota

  • This Was NOT Mr. Holland’s anniversary workout

    Four men met in a parking lot with a butt load of buses and no Q.  Mumblechatter placed some missing pax members at WDog due to Mr. Holland ringing the 1 year bell this morning.  Hot potato workout….hot dog!

    Gumbo:

    -COP with the usual suspects.  This was followed by a Dora, run around the lower parking lot loop while partner performs 100 merkins, 200 squats, and 300 1-count Freddie Mercury’s.

    Lab Rat:

    -Parking lot tracers down to the back of the parking lot.  Extended plank routine.  Sideways parking lot tracers back up the hill.

    Bag Phone:

    -Bench work:  dips; incline merkins; step ups; muscle ups

    Swiper:

    -Partner up, one partner bear crawls the length of field while other partner runs to goal post and back then swap.  Continue until both partners reach the end of the field or one dies.  No one died.  4 minutes of Mary to wrap it up.

    Gumbo took us out.

    NMS:

    Lots of buses in the front lot, with the Gumbo-mobile sitting in there amongst them.  I pulled up next to chat for a minute and noticed a homeless man at the bus stop reading the signs.  Umm, excuse me, that’s just Swiper.  Bag Phone arrived at the witching hour and gave us even numbers.

    While performing flutter kicks during the COP, the little dipper was easily spotted high in the darkness of the Midlothian sky.  Bonus.

    While performing parking lot tracers, Swiper lost control of the throttle….he was all out on the backwards run and couldnt seem to dial in the speed.  Hilarity ensued.  First time I have ever had problems on a parking lot tracers!  And from a guy who can flat out run, too.

    Great to meet Bag Phone!  Hopefully we can meet again when you travel a little ways north.

    Submitting travel expenses to Corporate this morning for gas money and tolls…

     

    Lab Rat apologizes…

  • $8 Tickets

    9 humid-loving warriors hit the eject button from the fart sack and arrived in the Atlee high school parking lot to engage in a fight that went something like this…

    Mosey around the greenhouse and back to the start. YHC handed off the Q to Opus…

    Tubthumping Burpees

    Run in place and do a burpee whenever the words “I get knocked down” are sung in Chumbawamba’s Tubthumping. Plank and do mountain climbers in between the “I get knocked down” moments.

    COP All IC – 8 SSHs, 8 invisible jump ropes, 8 imperial walkers, 8 hand-release merkins, 8 lbcs, 8 crab cakes

    Mosey to the road that leads back to the football field.

    Light post LBCs

    Run to each light post and do 8 LBCs at each. Continue until the light post at the far edge of the football field parking lot.

    Mosey to the football ticket box office

    Touch a Tree

    Do 8 hand-release merkins (HRMs), go touch a treee, return to do 8 HRMs. Repeat until 8 trees touched.

    Mosey to the far end of the parking lot

    Burpee Jumps

    Partner up. One partner elbow planks while the other does burpees that include jumping over the partner to the other side. 4 burpees for each partner. Rinse & repeat.

    Light post WWII sit-ups

    Run to each light post and do WWII situps at each. Start with 2, add 2 up to 8 and then decrease (2-4-6-8-6-4-2…). Continue until return to the original light post.

    Mosey to the flag.

    Numberama, Namerama, Announcements, Spit took us out

    Announcements:

    • Puppy pile this Saturday at 7 am
    • Labor Day Convergence at Three Lakes Park

    NMS

    The official word was given that high school football ticket prices were raised from $7 to $8 for this upcoming season. YHC noticed some mumble chatter by the Ms of some of the PAX and decided to make that the hidden theme of this morning’s fun fest. The number 8 was experienced throughout.

    The humidity was no joke this morning. The PAX launched out across the parking lot only to return to the same spot. Mumble chatter was prevalent as everyone seemed to have something to say about YHC’s decision to bring us back. That is when YHC handed the Q over to Opus for a burpee beatdown to the song, Tubthumping. It has been awhile since YHC had heard that song and I don’t think anyone realized how many times the singer sang, “I get knocked down but I get up again” until this mornings barrage of burpees. Well played, Opus!

    The run to the football field parking lot with LBCs all along the way provided ample opportunities for the PAX to shine. Spike and Spit set the pace. HoneyDo, Wheelie and Circle K were right behind them. Spike took it to the next level on the return run. He continued all the way to the road and left the PAX in the dust. Wheelie wasn’t too far behind though. Flounder fought hard and kept pace with the PAX and continues to show that “the workouts don’t get easier but you will get stronger.” He is stepping up!

    YHC was reminded again of the ridiculous fun of F3 this morning. Every morning provides a new opportunity for memories and strengthening. It is always an honor to lead the PAX in the gloom!

    The Carpenter

     

     

     

  • The Dirty Dozen

    YHC arrived at the AO, staked the flag, and waited to see who would post for a No Toll workout. And 10 SOJ regulars, 1 2.0, and 1 Richmond Proper PAX member posted toThe Gloom awake and ready. New Market clown car arrived just in time……0530, time to mosey.

    COP= x 10 Don Quixote’s, x 25 SSH, x 50 Imperial Walkers, x 15 Flutter Kicks, x 15 LBC’s. Mosey over to the soccer field.

    Ascending Four Corners= Corner 1, x 10 Merkins and mosey to corner 2 for x 10 Merkins and x 20 Flutter Kicks (2 count FK). Mosey to Corner 3 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins. Mosey to Corner 4 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins, and x 40 Flutter Kicks. YHC did not think about PAX running back to original corner but so be it. Planks while waiting for PAX to finish than mosey back to Corner 4….

    Descending Four Corners= repeat but reverse and counting down. Corner 4, x 40 Flutter Kicks, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Mosey to Corner 3, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Corner 2, x 20 Flutter Kicks, x 10 Merkins and Corner 1, x 10 Merkins.

    Field Sprints. 1 sprint, 60 sec rest. 2nd sprint, 50 sec rest. 3rd sprint, 40 sec rest. 4th sprint, 30 sec rest. 5th sprint, 20 sec rest, and 6th sprint, 10 sec rest. Mosey to sideline.

    11’s. One sideline perform, x 1 squat and mosey to other sideline, x 10 plank jacks. Mosey back, x 2 squats and back across, x 9 plank jacks…….till x 10 squats and x 1 plank jacks.

    4 minutes left, perfect. Mosey to the basketball court for Ring of Fire. Hand Release Merkins, x 5. YHC and Beaker started the ROF and moving to our left. PAX planked while awaiting there turn…..BOOM 0615! Time to mosey back to the flag.

    Number-ama, Name-r-ama, Announcements=Puppy Pile this Saturday, 0705 see Marv. Prayer request for all children returning to school, including our college children! CSAUP, see TYA. Convergence, Labor Day, see Spit.

    Marmaduke took us out!

    NMS=yup, Chesterfield County jacked things up with these school start times…0730, middle school. 0830, high school, and 0930, elementary school. Once again, the voters of CC are left scratching there heads! And CC Sup is already gone….

    Great to see No Toll regulars this morning and Vinny too-crossing da rivah ain’t that bad. Tobit, way to crush your workout this morning. Cliffhanger, no middle schooler did what you did this morning!

    Beaker took his daughter to University of Alabama last week and there was def mumblechatter in the COT after prayer requests…….as Wedding Singer said, Alabama Prom Date, just took a new meaning! Beaker, ROTC will keep her mind away from the evils that plaque college life!!!

    And YHC still believes Wilson likes running……he just doesn’t admit it!!

    Men, sometimes, “thank you” is all that needs to be said, so…..”Thank You.”

    Only those who post understand,

    Loud and Proud,
    Flatline

  • Curiosity Mounts

    Crushed box of Newports. Opened wrapper wrapper.  Do I really want to look?  Never.

    Maybe? No. I dont need to see that.  Not again.

    Curiosity builds.

    Just a quick scan.  Yes, there it is.

    What glorious events previously occurred in this place?

    Aiming to improve our Middle School reputation, 6 stalwarts are ready for another school year and we gathered in the cool morn at Quioccasin Byrd Middle School.  This is how it went down.

    THANG

    • Dips Amrap followed by Dip tour :  Mosey around the school, 10 dips on each bench
    • Mosey to front parking lot Triple check :  Donkey Kick, WWII situp, Run out Burpee
    • Mosey to practice field for Beast : 6 x 6ea – merkin, ww2, mountain climber, SSH, squat, monkey humper.  Plank for 6.
    • Elbow plank with various lifts.
    • Mosey to Mini Cage: Partner elbow plank – assisted back pulls 6
    • Scout Run – 1.5 laps
    • 6  x 10 dips
    • COT – Loose Goose took us out.

    Upcoming events

    • Mr Holland 1 year anniversary Q at Dog Pyle tomorrow.
    • Puppy Pyle 8/25 7am.
    • Labor day Convergence at three lakes park – no passport required.

    NMS

    Ahh middle school- who doesnt yearn for those awkward years.  I have never understood why that is something you are supposed to say,  YHC really doesnt yearn for those days.   After a summer away, YHC returned to school to fulfill the 5th step in the Troop Leading Procedure (thats RECON as any institute grads will tell you). On my QBMS recon last night the parking lot was clean.  Apparently the parking lot got some use last night as the Western Wildcats and their parents enjoyed first practice of the season.  Perfect practice makes perfect in the Wildcat nation!  Lets get it on!

    Minimal mumble chatter today since we dropped right in without a COP.  YHC wanted to make sure that we all got a good tri workout so I started with AMRAP dips.  YHC wanted to level the field a bit for what comes next, we still have no idea how many we can do – but its a lot.   No more soccer arms.

    YHC has been thinking about how typically we are neglecting the lats and upper back – and how tough that is to do outside.  Curious how the PAX like the lat pulls on the short cage.

    Great work from everyone today.

    Reputation improved?  Check!

     

  • Old Stomping Grounds

    A pax of 3 eventually converged upon the fields of Holton to do some exercising where audience participation is always welcome.  Lab Rat was late due to a dead car battery, but made it just in time to pick up the Q from Chumbucket and give him the night off.

    Stuff:

    -COP included invisible jump ropes, side stradle hops, helicopters, Don Quixotes, merkins, LBC’s, and Hillbillies to test the commitment of audience members (they were commited).

    -Mosey to jungle gym for pullups and derkins.  3 sets of 7 and 10 reps, respectively.

    -Little 4 corners on the black top:  1) deep squats 2) APD’s 3) Carolina dry docks 4) WW2 situps

    -Big 4 corners around the block:  same as above

    -Human steeplechase:  Go over one way, go over back, then alternate over/under

    -The Abyss:  picnic bench abyss merkins X10.  Done correctly, 10 is all you need.

    -Mary and a little yoga.

    NMS:  I told Chum Saturday I was a maybe, but if I could make it I would gladly grab the Q.  I got the go-ahead from Mrs. Lab Rat to go LATE in the day, and was eagerly anticipating getting back out to Holton!  After wrapping up grilling duties and leaving the family with a quite awesome dinner (feeling proud, I must say), I jumped in the Ratmobile only to hear the dreaded clicking of a drained battery.  I was able to put the charger on it just enough to get the engine to turn over, but knew I was not going to make it by 1830.  Chum and Nightcrawler were all too kind though and didnt go far to start the COP…and Chum handed the Q off upon arrival.

    We were on the Boulevard side for COP, and after a couple rounds, we noticed that there were several women gathered in the front yard of a neighboring house following along!  Fun times were had with them, as cadence got louder so they could keep in step.  Lab Rat decided to really test their commitment with Hillbillys and they were right in step.  Alas, all good things come to an end and we waved farewell to our lady friends and headed back to where the real work got done.

    It needs not be said how awesome and committed Chumbucket is for keeping this workout going.  I really got to thinking about the many mornings that were spent around the grounds in the early days with the old guard before they moved on to Batteau and Hoedown.  Hell, my first Q was Punisher!  While lying on the grass in the back corner of the soccer field, I couldnt help but reflect back on the time Bleeder ran me over with his bike in that very spot.  Good times….

    Back to reality, it was great to meet up with Nightcrawler.  This is a dude I need to hang out with some!  Serious fisherman, and he likes to chase all kinds of fish, too….my kind of guy.  We talked of catching bowfin, carp, and the mighty chain pickerel among other non-glamour species.

    Apology of the week goes out to that little girl on the jungle gym that had to wait on us to get our pullups in before she could feel comfortable hanging on the monkey bars.

     

    Lab Rat apologizes…