Category: Richmond, VA

  • A DNow Beatdown

    10 Warriors including 4 FNG climbed out of their cabins (some with only a few hours of sleep) to enjoy a down range workout. The location: Watermarks Camp just outside of Scottsville, VA. Start time was 6:00 am. The SF was planted next to the basketball court and the PAX got started.

    This is how it went down:

    Spit’s Q

    Mosey around the Shop and down to the field

    COP (all IC)
    SSH
    DQ
    Helicopters
    Merkins
    LBC’s
    Crab Cakes
    Arm Circles

    THANG

    Mosey to the bottom of hill next to the activity field 

    11’s 

    A the bottom of the hill complete one merkin then Bernie Sanders to the top of the hill and complete 10 WWII sit-ups Run back down for two merkins back up for 9 WWII sit-ups. Rinse and Repeat till completing 10 Merkins and 1 WWII sit-up.

    The Carpenter’s Q

    Mosey back down the hill and around the lake. Turn back and head to the Amphitheater.

    Modified Dora

    Partner up; first partner runs to the other side of the lake completes 2 burpees then runs back while the second partner is completing the exercises then switch. The following was completed:

    50 Dips, 100 2 ct American Hammers, 150 low squats

    Mosey to the beach

    Sandy Bears and Crabs

    Start a the top of the beach and bear crawl down to the lake (optional put your head in the lake), complete 10 Merkins, Crab walk back to the top and complete 20 LBC’s. Rinse and Repeat for 3 sets. Wait for the six but completing dips on the picnic benches.

    Skull Crushers

    All IC complete 15 skull crushers with left leg then 15 with right leg.

    Mosey back to the SF

    5 MOM – with Ring of Fire, Freddie Mercury’s, and 64 SSH (in honor of a fallen Restoration Church brother – Paul White)

    Numberama, Namerama, Emoji took us out. 

    MOLESKIN

    This was the second annual down range workout at Restoration Church’s fall retreat. DNOW 2 weekend brings out over 200 Middle School and High School student in the Mechanicsville area. The weekend focus is around on how they can be better christian leaders in their community.

    Unfortunately their was a miss communication and the announcement of the workout wasn’t made the night before. We were still able to get the word out and have four FNG’s join us.

    Glad to have our college students (Bucketmouth and Jiff) back out. Both were noted they have missed F3 and are HC for this Tuesday.

    Also great to have Care join us. It had be months since his last posting. He mentioned to YHC that it was hard but he kept on pushing.

    Welcome to our FNG’s – Bulletproof, Night Bear, Tenderfoot and Air Ball. TClaps to Tenderfoot (Age 11) who didn’t participate in the whole workout but was barefoot the parts that he did.

  • A tribute to an angry EF

    6 PAX showed up unaware that they were attending YHC’s unofficial 1 year anniversary. The beatdown went something like this:

    COP:

    • SSH x 20
    • Don Quixote x 10
    • Merkins x 10
    • Hillbillies x 20
    • LBC’s x 25

    Mosey to the bottom of The Hill of Ill Repute

    Proper Dora’s – partner 1 runs to the 3rd lamppost up THOIR while partner 2 completes sets of exercises up to 100.

    • WWII situps x 1
    • Merkins x 2
    • Jump Squats x 3

    Burpee Lake – complete 2 burpees at each lit lamppost around the lake.

    Ascend THOIR alternating between bear crawls, crab walks, and lunges switching on the Q’s call.

    Mosey back to the shovel-flag for namerama/numberama and COT.

    Announcements:

    Special 60MOM on Thursday @ 6:00 followed by a 7:00 Circus Maximus

    Post-Mary coffee provided by Hardywood.

    Moleskin:

    While YHC’s official first posting was at a Toga Q @ No Toll in the spring – the 6 month break before coming back on 11/21/16 didn’t make it seem right to count as a 1-year anniversary. So today was the 1-year (minus 1 day) anniversary of my second ever F3 workout! I remember very vividly an EF Hutton Q that involved doing a DORA on THOIR – I thought I would die, and definitely dry-heaved multiple times. Today was a shout-out to that workout, with a little love thrown Lab Rat’s way for the Proper Dora’s. Check out the original post for the inspiration of today’s beatdown:

    EF is angry today, my friends, like an old man trying to send back soup in a deli

    The PAX crushed it today – big shout-out to Winklevoss and Bootleg for enduring the run heavy workout today. I feel your pain…keep pushing, it never gets easy but you do get to do more! Not too much mumble-chatter today, but YHC and Lab Rat managed to discuss brewing in short spurts on the way up/down THOIR and YHC overheard some conversation between Swirly and Lab Rat on RVA created workouts.

    Thanks for one great year, and here’s to growing more in the next!

    Why walk when you can wheelbarrow?

  • Even later

    Four posted for the 11/13 offering of the evening Punisher.  We assembled in the front parking lot, first YHC and Earthworm, followed by Ghost Rider (FNG Will Martin) and then Nightcrawler.

    Mosey to the front school yard for initial COP with 20 x SSHs, 15 x IWs and Don Quixotes, and 15 x Arm Circles (big and small and forward and reverse).

    Jog to the outdoor classroom for 11/13/17.  Complete two exercises per round, including 13 of one chest exercise and 17 of a leg or ab exercise, for 11 rounds.  After each round, jog a small loop around the butterfly shaped garden beds.  Chest exercises included Merkins, Wide Grip Merkins, Incline Merkins, Carolina Dry Docks, and Dips.  Leg/ab exercises included Squats, Curtsy Lunges, Lunges, Step Ups, and Mountain Climbers.

    Return to the northern edge of the parking lot for a couple of minutes of Mary and some stretching.

    Return to the parking lot for COT and YHC took us out.

    Sorry Earthworm, Nightcrawler, and Ghost Rider for not posting sooner.  Welcome Ghost Rider.

    Punisher tonight at 6:30 PM.

  • Back to Basics

    A record tying 17 Pax showed for a brisk Hoedown workout.

    Mosey to the front of the school for COP.

    Hill Billies, Don Quixote, Copperhead Squats, Russian Soldiers.  Note: 5 adhoc burpees were called to get Pax back to order.

    Number off for 4 Corners:

    • Corner 1 – Merkins off of the bike rack bars
    • Corner 2 – ABCs
    • Corner 3 – Boxcutters
    • Corner 4 – Box Jumps on the front steps

    Three rounds with reps of 10, 20, and 30.  ABCs spelled Wahoos, Cavaliers, and University of Virginia in the respective rounds.

    Mosey across the street to the lit church parking lot and commence Red Barchetta.

    • Across the lot and 100 SSHs, run back
    • 75% across and 75 Mountain Climbser, run back
    • 50% across and 50 LBCs, run back
    • 25% and 25 Merkins, run back
    • 10% and 10 Burpees, run back

    Partner up for Doras.

    • 100 Hand Release Merkins, 200 LBCs, 300 Flutter Kicks
    • The other partner runs the perimeter of the parking lot
    • Repeato until all exercises performed

    Mosey back to the SF and circle up for Merkin Ring of Fire followed by American Hammers and Freddy Mercuries.

    Swiper took us out.

    NMS:

    17 strong is an awesome turnout with Pax showing up from across the river and Richmond proper.  Hottest AO in town!

    Despite the record turn out, danger awaited the Pax this morning.  A slight rise in the road marked the divider for the bus route.  Slight, but just enough to take Gomer Pyle down on his chest.  With great aplomb, he performed a Merkin, got up and ran like he meant to do it.  Well Done!

    Finishing the Red Barchetta with burpees, a trash truck turned into the lot and the Pax was perfectly lined up with the trash dumpster.  A quick shift in location and all is well.  As one of the darkest AOs, Hoedown is also proving to be one with the most tripping hazards as well.

    It was great seeing such solid numbers today and on a Monday without rain no less!

    Announcements:

    • Wednesday – Special kid friendly Hoedown for the 2.0s @ 6:30 am for 45 minutes.
    • Thursday – Thanksgiving workout at Mary.  Holiday time at 6:00 am with coffee afterwards.
    • Sunday – Breaking Bread – See Hardywood for details and to offer a hand.
    • Hoedown Pax – Plenty of time to get a VQ in at Hoedown before year end.  Sign up now!

    Time to Taper,

  • Windy Sunday Morning

    5 faithful posted for a Sunday morning jaunt around the James.

    The Thang:

    Northbank, across T. Pottersfield, Buttermilk back to Pump House. 2 opted for an additional run around Forest Hill park.

    NMM

    Beautiful morning for a run in November.  Temp was hovering around 60 degrees at the launch.  Temp dropped during the run, but only a few degrees.  By the time we ended it was mid fifties and still quite nice.  Only weather issue was the wind…it was quite breezy out there this morning.  Only place it really affected us was coming back over the Nickel Bridge.  When Saab and I returned, the wind was howling and it was hard to keep forward progress rolling.  Also beins (a tribute Circle K there) that we were at the end of the run, we were sweaty and the cold wind was really cold.

    Ran into Hardwood and Flashdance on the trails this morning.  They were returning from a 3 mile run on the south side heading into Forest Hill.  Great to run into F3 brothers out there, and both were more than happy to see the PAX.

    Today Saab was leading the way throughout followed by Lab Rat and Shakedown.  YHC and Wedding Singer were battling for the last spot in the line.  I think I was able to be slower than him on a majority of the run. Trails are nice and quiet in the winter/late fall.  We probably saw a dozen people this morning with only 1 or 2 other souls seen in Forest Hill.

    Announcements

    Thx giving workout 6-7 on Thursday.  It is sure to be a beatdown and to be educational.

    TYA OUT

  • Lone Wolf On The Books

    Upon realizing he’d be a PAX of 1, EF planted the flag.

    THANG

    Start at SF

    Run

    End at SF

    Mileage unknown, time 1:25:00ish.  200 Merkins mixed in.

    Numberama, Nameorama, COT

    MOLESKIN

    Per Lab Rat’s advice that the trails would be closed due to Saturday night’s phantom rain, YHC decided to cross 1 of 3 remaining AOs off the list and mosey down to Off The Books instead of the Pump House.  YHC arrived early to secure the AO and patiently waited for the PAX to show.  At 0600, no PAX was apparent.  YHC took off, circling back at 0700 to make sure OTB had not switched to a later schedule.  No PAX again, YHC continued on his journey, stopping at the portable powder room behind Urban Farmhouse for a quick pit stop.  YHC managed to add a little excitement to the UF baristas’ morning by sitting on the panic button and setting off his alarm while taking a quick rest between sets of Merkins.  Enjoyed the run, particularly circling the lake a few times down the hill off Woolridge.  If YHC ever posts at OTB again, hopefully there’ll be a PAX of more.

  • The Greatest of Birthday Gifts…Burpees!

    Despite deceptively cold weather, four faithful Gridiron warriors participated in all 3 F’s this glorious Saturday morning.  Here is how it went down:

    • Pregame – the PAX continued its study of 2 Peter 1 by looking at a series of verses on self-control:
      • Why self-control is important – Galatians 5:16-24
      • Where we find self-control – 1 Corinthians 10:13, 2 Timothy 1:7, Zechariah 4:6, Philippians 4:13
      • Why we need self-control – Titus 1:8, Proverbs 25:28
      • Words of Encouragement – 1 Timothy 6:12
    • COP
      • 30 SSH
      • 25 IW
      • 20 DQ
      • 20 merkins
      • 20 LBC
      • 15 pickle pounders
      • 15 crab cakes
      • 15 monkey humpers
      • Arm circles – 10 big/5 small, forwards and backwards
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 30 APD
    • Mosey to the playground for a jerkin ladder – 7,6,5,4,3,2,1
    • Mosey to football field for a arc loader
      • Bear crawl
      • Crab walk
      • High knee skip
      • Lunges
      • Bunny hops
      • Crawl bears
      • Karaokes
    • Triple check – 200 yard run, WWII sit-ups, deep squats
    • Mosey to pavilion for 25 dips, 25 step-ups (left leg), 25 dips, 25 step-ups (right leg)
    • COT with YHC taking us out
    • 3rd F – breakfast at Einsteins

    Announcements:

    • Punisher will be 6:30 PM on Monday night. Come to Holden Elementary for a workout after the sun goes down.
    • Circus Maximus will be starting at 7:00 am on Thanksgiving morning. Kettle bells before your favorite turkey trot.  Take note and make it a reality.

    Today we celebrated the birthday of Earthworm, a “respected” member of the PAX.  What does one give a man who already has so much (great wife, good job where he is his own boss, 2 sons and a soon-to-be daughter-in-law, ability to write a BB in Latin, etc.)?  The answer – burpees and more burpees.  It is the gift that keeps on giving.  For some reason, I have not yet gotten my thank you note.  I am waiting.  I know it is coming.  You’re welcome EW; I know it was your favorite gift!

    We had a few folks out today with injuries and travel.  It was quiet without White Deer.  I do not know which excuse Nightcrawler qualified for.  I am assuming that Friday night wine consumption played a role.

    “A man without self control is like a city broken into and left without walls.”  (Proverbs 25:28)

    God is good all the time.  Remember to give thanks this week.  We have much to be grateful for.

    Attila

  • Every Saturday Should Start With A Dogpile…

    22 veterans posted to Dogpile this morning to take advantage of the perfect refreshing gloom and to kick off their weekend with some Gumbo.  This is how it went down…

    Long Mosey (to Wilson’s vociferous delight) down the access road, passing our usual turn off, all the way to Park Avenue and then along the sidewalk the length of the lawn and back to our usual circle in front of the amphitheater for COP all IC, including:

    • 19 Burpees OYO in honor of the VMI Class of 2019 who received their rings last night at the Ring Figure Ball – congrats to my nephew (F3 – Shawshank) and Bleeder’s neice.  They earned it!
    • SSHs x20
    • Merkins x10
    • Imperial Walkers x15
    • Merkins x9
    • DQs x10
    • Merkins x8
    • Copperhead Squats x15
    • Merkins x7
    • Arm Circles x10 forward and backward, large and small
    • Merkins x6
    • LBCs x20
    • Merkins x5
    • Flutterkicks x10
    • Merkins x4
    • Box Cutters x10
    • Merkins x3
    • Hillbillies x10 — Jville/SOJ HOP mandatory
    • Merkins x3 — Yep YHC blew that one – sorry guys but a few extra merkins never killed anyone right?
    • Freddy Mercuries x10
    • Merkins x2
    • American Hammers x10
    • Merkins x1 — TOTAL Merkins = 116 (not counting the Burpees)

    Rusty Cage – mosey to the Rusty Cage and partner up for some pull-up and jerkins.  Each PAX member completes 3 rounds of 5 pull-ups, with help from partner as needed, and 3 rounds of 5 jerkins.  Plank-o-rama for the six.

    Amphitheater Time – mosey to the top step of the amphitheater and work our way to the bottom with 3 jump-squats on every step going down.  Then, 5 incline merkins on ever step going back up (90 more merkins for those counting). Al Gore in the circle for the six – or if you are YHC, Upchuck and Hardywood – go back and join the six for some extra motivation and incline merkins.  Well done fellas!

    Lawn games

    • Four corners – Corner 1 = 10 WWII situps, run length of the lawn (yes, full length Wilson) to corner 2 and perform 20 jump-squats, bear crawl width of lawn to corner 3 and perform 30 2-ct mountain climbers, run length of lawn to corner 4 and perform 40 merkins, bear crawl back to corner 1.
    • Triple Check – BTTP (Balls to the Pots), LBCs and Run full length of the Lawn — three rounds through.

    Mosey/Sprint back to the Flag

    COT, Number-rama, Name-a-rama and  YHC took us out.

    Announcements:

    • Convergence for Thanksgiving at 45MOM starting at 0600 and ending at 0700 with coffee in the parking lot and some 2nd F afterwards.  TYA has the lead and rumor has it the beatdown will be heavy on Virginia references in honor of the First Thanksgiving just East of Richmond at Berkeley Plantation.  Bleeder has been tutoring TYA on his VA History — don’t miss his presentation on Thursday!
    • Breaking Bread – 3rd F opportunity – Sunday Nov. 26.  Hardywood has the Q and he needs at LEAST 2 or 3 volunteers to help him out.  If you are willing and able, contact Hardywood.  It is a great cause and you won’t regret the 2-3 hours of service.  5:00 – 7’30 usually.
    • If you haven’t watched the clip LabRat posted — https://www.youtube.com/watch?v=LL8FKpR3H78#action=share – check it out.  Great idea. Great cause.  Let’s support our brother on this!

    NMS:

    YHC had no particular theme for today other than the brief, but painful, tribute to the VMI Class of 2019 for earning their rings.  The goal was to use some of YHC’s favorite spots that don’t require light at our amazing AO (it’s been a few weeks since YHC has been able to make it to Dogpile) and, of course, to pile on the merkins.

    The PAX was great.  The mumblechatter was flowing, and in the end the sweat was rolling — all in all, another great F3 jumpstart to our weekend.  Great job guys.  A pleasure to step out front and lead as always.  Thanks for following…mostly!

    Have a great weekend – and to those heading off for holiday travel – have a great Thanksgiving.

    No more Gumbo for you!

     

  • Dastardly Dora Demolishes Dashing Denizens of the Creek.

    17 Hardcorp Creeksters met at the Church for the Beatdown.  It must be cold in the mornings because everyone arrived within 4 minutes of the start time!

    The Pain was brought in the following fashion:

    Mosey 2 laps around the Church to COP

    COP:

    10 arm circles small, 5 big  (all three count) reverso

    20 (3 count) Hillbillys that Q accidentally called imperial walkers.

    20 (3 count) Imperial walkers that the Q properly called imperial walkers

    20 (3 count) LBCs

    Mosey 2 more laps around church.

    Broken Wheelbarrows, each Creekster had to do 2 lengths from lightpost to lightpost in both barrow and pusher position.

    Hold plank until all done with BW’s

    20 (3 count) Carolina Drydocks

    DORA OF DEATH:  100 burpees, 200 crabcakes, 300 dwight howards.

    We had to stop at 0613 hours because we just couldn’t make it all fit except maybe OPUS and his Partner…who was that?  Teaparty?  So we had to get back to the Shovel Flag, numberama 17!!! and namarama…..announcements…. I forgot, so if you remember, put ’em in the comments please.  The Carpenter took us out with prayer.

    Sorry, we couldn’t extend gentlemen, I had Guantanamo and Fire Drill planned but we just didn’t get to them!!!  Next Time!  Everyone worked hard….good to see people sweating in the cold!!!!

    Thanks for letting me Q again.

     

  • Extended Mary

    3 SOJ regulars hit the darkness of TwinTeam for a little improvised beatdown.  YHC had the Q but didn’t have any set plans, a visit to the namesake, laps on the track, staying close to the parking lot were all on the table when Flashdance rolled in at 0529:30.  Here’s what we ended up with

    THANG

    Mosey behind the school for a warm up of SSH, DQ, IW, Hand release merkins, FM

    Triple Check at the bus loop – Run the loop, slow (good form) 6 count burpees, split squats

    Lindsey – Around the playground track stopping at each corner – Merkins and Box Cutters

    6 Pack – Pullups and Jump Squats – Plankarama

    Back behind the school for some extended Mary including but not limited to:  FK, 1-leg APD, American Hammers, Crunchy Frogs, Dollies, Rosalitas, Peter Parker, Parker Peter – Run/Power Skip across the courts for a break

    Triple Check – Run across the Courts, Merkins, Monkey Humpers – Cut it short to get back to the flag

    NMS

    Good to see Flashdance back out after a week or so of staying home early mornings with his kids.  Could tell he was missing F3 by the amount of mumblechatter between him and Mr. Roper.  Not sure how much work actually got done but sometimes it’s not about the 1st F as much as it is the 2nd.  The extended mary got plenty of complaints that beach season is not on the horizon but no time like the present to get ready.  Post workout discussion about how to make your charity dollars go far and be worthwhile rather than donating to a large university or charity with a huge endowment and overhead.  That segues rather nicely into the first announcement.

    Announcements –

    • LabRat has a new fundraising/coffee shop venture that sounds pretty amazing – video link in the comments
    • 45MoM Thursday at 600 – 1 hour workout  with coffee afterwards