Category: Richmond, VA

  • Global Peace, Global Warming

    No Q, no problem.  We can make this go on the fly.  Here is how a pair of faithful CM PAX tackled the morning with an enthusiasm unbeknownst to the rest of mankind:

    • COP
      • 30 SSH
      • 25 IM
      • 10 burpees
      • 20 flutter kicks
      • 20 LBC
      • 20 merkins
      • 20 Helicopters
    • Farmers carry to the pillars for a beast – farmers carries with sit ‘n presses, high pulls, shoulder presses, weighted squats, lawnmower pulls (each arm) and another set of sit ‘n presses
    • 10 burpees
    • Wall sit
    • Grab some curb
      • 30 pullovers
      • 25 heels to heaven
      • 20 skull crushers
    • 20 single arm alternating swings
    • Boat/canoe with White Deer
    • COT with YHC taking us out

    White Deer answered the call of the gloom this morning after YHC threw a healthy grenade over the bow last week when I suggested that he needed to “get his soft, candy @$$ out of the fart sack” after missing a few workouts.  He responded today with strength and fellowship on a cold morning.  While there was no witness, the mumble chatter was non-existent.  There was peace at the AO between 2 notorious smack talkers.  There was some hot air on this cold morning…good thing no one had a match to light.

    God is good all the time!  See everyone soon.

    Attila

  • Wed Evening Trails

    2 pax attacked the James River  trails for the Wed Hill Run .

    7 miles of trails beautiful afternoon and scenery 🙂  – great fellowship – made it back before dark – Boom !

    Come on out for Wed evening runs dudes…….

  • Solo

    I came.  No one else was there.  I ran.

    No time to taper….

    Lockjaw

  • Fight training day 2 – Slow it down

    COP all IC

    SSH x 4

    Hillbillies x 4

    Merkins x 4

    LBC x 4

    now that we established that the PAX can count to four…

    What We Did

    The Great Destroyer – 4 count up and 4 count down

    • High pulls x 15
    • Snatch x 15 each arm
    • Clean and press x 15 each arm
    • Goblet Squat x 15
    • Merkin on KB x 15
    • Lawn Mower x 15 each arm
    • Reverse fly x 15 each arm

    4 Count Bob and Weave across parking lot

    KB Polar Bear back

    • 4 count down and 4 count up on merkin
    • Switch hands after doing merkins

    Ring of fire

    Boat/Canoe

    • 4 count out
    • hold for 4
    • 4 count back in

    Merkin Row

    • 4 count up 4 count down for merkins and rows

    Numberama

    Namearama

    Chewy took us out

    Announcements

    • thing in Hampton
    • thing in Charlottsville
    • Hardywood has Breaking Bread this weekend

    NMS

    Originally there was only supposed to be 10 of each on TGD, but people were running their mouths and the only way to get them quiet was to work them harder. Welcome back to No Deal, good to have you back in the gloom.

    Thanks for letting me lead

    “slow is smooth, smooth is quick, and quick is deadly”

     

     

     

     

     

     

  • Clay Aiken Ladder + Bonus Game of Space Invaders

    10 strong men gathered SOJ @ SOT on a fresh 39degree Oct morning for a beatdown that went something like this.

    THANG

    Run around bus loop

    COP: SSH, DQs, Ballerina Squats, Merkins, Flutterkicks, Hello Dollies, Bob & Weaves

    Mosey back down to bus loop

    Crab Curb Crawls: crab walk across, 2 dips, crab walk back, 4 dips…repeato up to 8 and back down

    Mosey to side of school

    Clay Aiken Ladder: 10 squats, 10 box jumps or step ups, 10 forward lunges each leg, run a lap…repeato, increasing by 5 up to 30

    Mosey to basketball court

    2 rounds of Space Invaders: 8 aliens (bob & weave), 2 shooters (forward lunge)

    Quick Mary: Boxcutters, Capital Letters

    COT – Gumbo took us out.

    NM

    Welcome to RVA, Goose! Thanks to guys like you, the SOJ is rising! Hope to see you out again soon.

    YHC had texted Jville the night before to see about a carpool, but Jville said he was already going with Mr Roper…YHC felt slighted, as in, thanks for the ride guys…until he realized at 5:30 that Jville never intended to post to SOT, rather they were posting somewhere else. #contextiskey

    The Crab Curb Crawl was a crowd pleaser. Wow.

    YHC had not read the back blast from Gumbo’s Saturday beatdown at Dogpile, so he didn’t realize he was repeating the Aiken Legs workout…I took it to the next step and honored American Idol’s Season 2 runner-up Clay Aiken. He’s too good not to honor. Lots of opportunity for mumblechatter with this one…yet there was very little.

    Space Invaders was a hit yet again. Why does Wilson always need to receive instruction more than once?

    There was discussion around Honeymoon’s happy hour last night…and why he decided not to post.

    Announcements:

    2 Dog Pile workouts on Saturday @ 6am & 7am – thanks Upchuck
    2.0 Friendly workout at Dog Pile on Saturday at 7am – thanks Marv

    Hampton Roads Convergence – Nov 11
    Miles to run in Charlottesville – Nov 12

  • BEAST – CBOS Edition

    12 warriors rose to greet the dawn of a new day.  Dogpile was the final stop for the Cinder Block of Success 2017 Tour.  According to legend, it went a little something like this.

    Each man grab a Cinder Block of Success (CBOS) and mosey to the circle for a little COP.

    IC SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

    CBOS Beast

    Mosey to field in front of the Carillon for a little Beast action.  For those unfamiliar with the Beast this exercise breaks down like this.  Run to the 25 yard mark to complete 6 repetitions of an exercise.  Then to the 50 yard mark for 6 more repetitions and then on to the 75 yard mark for anther 6 reps.  Run to the 100 yard mark and turn around.  Back at the 75 do 6 more reps.  Then on to the 50 complete another 6 reps and at the 25 wrap up the round with 6 more reps.  From there run to the start and decline plank until the pax returns.

    For this special edition all rounds are done with the CBOS.

    Round 1: Squats with CBOS

    Round 2: Kettle bell swings with CBOS

    Round 3: Incline Merkin with one hand on CBOS, other hand on ground

    Round 4: Squat press.  In standing position squat to put CBOS on ground then raise overhead.

    Round 5:  WWII sit-ups.  Start with feet in CBOS holes.  Hands touch ground behind head and come all the way over to touch the top of the CBOS.

    Round 6: Burpees

    Mosey to road.  Raise CBOS overhead and keep in that position all the way back to the flag.

    Numberama, namerama, Lab Rat led us out.

    Moleskin

    Outstanding job this morning men.  This is a challenging workout and even more so when the CBOS is added.  You should be very proud of yourself.  TClaps to Winklevoss for a monster effort today.  For a second post you absolutely crushed it.  Bleeders skinny twin brother showed up as well as he led most of the rounds of the Beast.

    YHC felt the need to recommit in a big way and the Q sheet is what does it.  It ensures you are purposeful, show up early,  be prepared and ready to lead.  If you can do this when it’s early, hard and cold (that’s what she said) then you can do it any other part of your life.  F3 has become a fantastic resource to do this. YHC would like to extend deepest gratitudes to the pax for the past week of iron shrapening excellence.

    News

    YHC is the Q for Breaking Bread this weekend on Sunday 10/29. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let Lab Rat know. Is approximately 5:00 – 7:00pm. http://www.dailyplanetva.org/give-help/breaking-bread/

    Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

    Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

    Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.

  • PM Punishment

    Two F3 regulars and one FNG posted for the new evening edition of The Punisher.  We assembled in the front parking lot and started promptly at 18:45 PM with the following Thang:  Mosey to the side yard for startup COP with 20 x Invisible Jump Ropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Helicopters, and 15 x Arm Circles (to and fro).

    Mosey further to the outdoor classroom for Lindsays with Incline Merkins and Flutter Kicks. Finish and head to the school wall for Triple Check with People’s Chair, Elbow Plank, and jog to the totem pole and back.  Return to the pavilion for second Lindsay with Dips and Hello Dollys.  Return, then, to the school wall for a second Triple Check with Upright Wall Plank, Squats, and jog around the nearest bush with one Burpee thrown in.

    Follow with an AMRAP involving 10 x Carolina Dry Docks, 10 x Squats, 10 x Mountain Climbers, and 10 x LBCs – targeted completion of at least 6 rounds.  Mosey a short distance and circle up for brief stretching sequence.

    Mosey to the virtual ShovelFlag for COT with Numberama and Namerama.  YHC took us out.

    Moleskin:  The move to the evening seemed to work fine.  The AO wasn’t too busy.  It seems a permanent move to nighttime may work fine.  There are plenty of other workout choices on Monday mornings.  Good to see Nightcrawler – think this was his first Punisher post.  An F3 welcome to Ray Flournoy who we named Sonny (as in Jorgensen).

  • CBOS Got Nothing On Daville

    16 northern warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

    Each man grab a Cinder Block of Success (CBOS) and mosey to the practice field for a little COP.

    Circle up, release of liability and action:  IC – SSH X 20, DQ X 10, ACF X 15, ACR X 15, LBC X 20, FM X 20, M X 10

    Fantastic Fours

    Round 1 – Each man grab a CBOS. Starting at a corner of the practice field, pickup CBOS and run to first corner.  Complete 10 kettle bell swings with CBOS and run back to start. Plank when done.

    Round 2 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 overhead squat press (OSP).  Run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

    Round 3 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand), run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

    Round 4 – Run to corner 1 for 10 KB swings.  Run to corner 2 for 10 OSP.  Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run to corner 4 for 10 CINDER BLOCK BURPEES. Run to corner 3 for 20 incline merkins on CBOS (10 with R hand, 10 w/ L hand). Run back to corner 2 for 10 OSP, run back to corner 1 for 10 KB swings.  Back to start.  Plank when done.

    Contractor Carry AMRAP

    Partner up in 3s.  With a man exercising on each side of the field, the third man runs the length of the field with two CBOS.  Exercises were LBC on one side of the field and American Hammers on the other.  Once across the field, switch with partner who is doing the exercises.  AMRAHFL (as many reps as Hardywood feels like).  It was about 6 rounds total.

    Mosey back to the flag, numberama, namerama, the great Carpenter led us out.

    Moleskin:  Daville brought da funk today.  The energy was high and the pax seemed to have a little extra pep in their step.  The warriors were ready for a little CBOS action.  Big thanks to the men for their solid effort this morning.  Very well done.  Of special note was the extra effort on the Cinder Block Burpees.  Amazing!

    News:

    YHC is the Q for Breaking Bread this weekend on Sunday 10/22. If you need a friendly reminder that the best version of you is a servant leader and you need a good gut check on how very fortunate you are, then this event will move your soul.  If you have a few hours to spare to serve some food and make conversation, please let YHC know.

    Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

    Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

    Crimson 120:  If an hour long sufferfest (Yale Style) wasn’t enough for you, the great Upchuck is hosting a double workout on Saturday 10/21 as a kickoff initiative to have this be a monthly event. See him for details and ask him about the vegan fish tacos in the Porcellian Club. Dum vivimus vivamus.

     

     

  • Silly Suggestions

    Four West Enders came out to celebrate YHC’s 2 year postiversary.  Here’s how it went down.

    Mosey to front field

    COP (IC)

    • SSH x 25
    • Merkins x 15
    • LBCs x 25
    • IW x 25

    Mosey around track to backside hill

    Triple/ Quadruple Check (3 rotations)

    • People’s Chair
    • Plank
    • Bunny Hops up hill/ LBCs x 25

    Bear Crawl Mosey to side hill

    • Lunge up
    • Dips x 30
    • Deep Knee Bends x 30
    • Repeato, Repeato

    Clock Merkins (12:00 x 10, 3:00 x 10, 6:00 x 10, 9:00 x 10, 12:00 x 10)

    Mosey to bars

    Jerkins x 10 x 3 sets

    Mosey to football field

    20 Yard Shuttles

    • Bearcrawl/ Crawlbear
    • Broadjump Burpees
    • Lunges F/B
    • Polar Bears
    • Broadjump Burpees

    6 Minutes of Mary IC (Box Cutters/ Heels to Heaven/ Flutter Kicks/ WWIs/ Superman x 2)

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Today’s beatdown was the same workout (plus some and modified for the AO) Bleeder threw at the PAX on this date 2 years ago for a cool Saturday DogPile that had but a mere 8 post.  A few things that stood out that day to YHC.  One, why are jumping jacks and push-ups called side straddle hops and merkins?  Two, these guys workout in this kind of weather?  Laughable now.  It was basically sunny and 70 (clear and 40) that day.  YHC has since posted in monsoon-like rain, crawled through a river of raw sewage, faced howling winds that nearly carried Lockjaw and his pants off the Nickel Bridge, and slung cinder blocks in single digit temps.  Three, these guys are legit.  Blood Test was one of the seven that day and running circles around YHC at Double Respect plus.  Four, this is definitely for me.  Little did YHC know what F3 would become in his life.  YHC knew he’d had a great workout, but knew nothing of the 2nd and 3rd F to come.  Lastly, what the heck is an EF Hutton?

    Either the BB from that workout left out a number of details, or the PAX today obliterated that workout in half the time, because YHC was forced to ad lib half the workout.  No doubt the PAX has made strides.  Attila, Honeydo, and Garbage Plate all crushed it without a thought of a 10 count.

    It’s been an awesome 2 years in the PAX.  YHC never imagined completing a half marathon or a 200+ mile relay race, or simply pushing through an all burpee Beast at a quarter of 6 in the morning, but those things all became a reality thanks to the support, inspiration, and grit YHC gleans from this group every day.  YHC used to believe he had limits, thanks to F3, YHC believes limits are nothing more than silly suggestions.  YHC is grateful for the men of F3 RVA and looks forward to many years to come.

    Here’s the BB from that date.  8 PAX and 2 comments for a Dogpile Q, my how things have changed.

    A quiet Saturday until…

    ANNOUNCEMENTS

    Monday evening Punisher

    Tuesday evening KBs?

  • Magic Number

    15 willing and able men answered the bell this morning and posted for a cool fall morning workout.  The air was crisp and cool as fall weather should be much better than hot and muggy like last week.  YHC rolled in with a minute to spare and no worries about being late.

    THANG:

    Mosey to the soccer field for a warmup of SSH, cotton pickers, Moroccan night clubs, alternating shoulder taps, LBC, and Peter Parkers.  1 minute of AMRAP Burpees – Keep count, it will be your Magic Number for the morning

    Mosey to the corner of the field to start 4 corners using you magic number – Corner 1 – merkins magic number x1, Corner 2 – Jump Squats magic number x2, Corner 3 – Flutter Kicks magic number x 3, Corner 4 – mountain climbers magic number x4.  Plankarama  Reverso also reversing the counts (Heavy on the merkins in corner 4)

    Mosey to the other soccer field and partner up – P1 Magic Number of Donkey kicks on the fence then plank, P2 – backward run to midfield and forward run back.  Repeat x3

    Modified Beast – Use half of your magic number for each stop – WWII, Monkey Humpers, Carolina Dry Docks

    Mosey back to the VSF for Mary – Freddie Mercury, Crunchy Frogs, APD (nice and slow for Aisle 5)

    NMM

    Again, great to see Aisle 5 out for a second day in a row.  Love the commitment to getting back into the groove!  Also Kotters to Sin Bin, hopefully he’ll become another NoToll regular like Shooter has been recently.  The New Market mumblechatter was strong today with Wilson, Honeymoon and Marmaduke all feeling chatty.  Mr. Roper may have been feeling more than alive talking about a morning wake and bake session.  I thought that was normally for dudes that woke up after 10am but to each his own.

    The Magic Number theme of the day was an attempt to keep the PAX together a little better while adding some reps for the guys that are normally leading the group.  Flashdance was crushing it out in front of the PAX on the 4 corners, as he said, “Every dog has it’s day”.  YHC had the exercises planned but did not think about the number of merkins that would be prescribed on the Reverso 4 corners, the over-achievers got crushed.  Jenny Craig busted out a ton of burpees hoping for some relief on the back end but the Q did not accommodate.  Maybe that’ll teach him to keep his shirt on.

    Way to get out and get some tough work done this morning men.  It doesn’t get easier, you get stronger.

    Everything is coming up Rosie.