Category: Richmond, VA

  • burpees, run, repeat

    Six of the faithful met at GridIron on a humid morning. The Pax showed a strong tendency early to stand around and socialize. YHC put an abrupt end to that, and this is what went down, more or less:

    COP warmup: 50x ssh, 20x burpees OYO (aka Slaughter Starter), 25x Don Quiotes, 25x Imperial Walkers

    Mosey to corner of parking area near handicap parking. 25x ssh, 25x Alabama Prom Dates, 10x merkins

    Mosey to to well-populated track.

    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.
    Starting together, 10x burpees followed immediately by 1/4 mi. repeat as fast as possible.
    Recover with plank sequence as Pax regroups.

    Mosey around the outside of the AO to front of the school.
    Merkin ladder from 10 down to 1.

    Mosey to VSF. 3 Minutes of Mary

    COT, prayers, and deeply moving prayer by The Rev. Earthworm. Ending with coffeeteria by all by Mr. Holland.

    Moleskin: Chum was LIFO, but we are glad he hiked out to the far west end. It was great to see Mr. Holland after a hiatus from GridIron. He is sporting the shaved head and beard… very stylishly. Eli and Mr. Holland were easily the leaders on the intervals, and looked like they could hand 7 more. The rest of us were about at our limits after 7. 100 burpees this morning in all. Several miles running, mostly at interval speed. Great job, men!

  • Pre-Blast – Down the River

    With the assumption that water levels keep to their projections, we are going to venture forward on our first trip down the river this Thursday (6/28) at 6pm.

    If water levels cooperate, we will meet at Huguenot Flatwater under the bridge for an out and back excursion.  If we have high water, we may opt for a Robious to Huguenot downstream run.

    If you are interested, let me know who is a HC by Wednesday evening so we can plan accordingly.  For those without access to a boat, we may have a few extra spots available as well so don’t let that hold you back.

    ABT,

    Lockjaw

  • 4 Beers is just a warmup

    Three F3RVA PAX showed up to #TwinTeam on Friday ready punish their bodies and minds, and get better a little bit at a time.

    COP:

    • SSH x 20 IC
    • Copperhead Squats x 15 IC
    • Hillbillies x 20 IC
    • LBCs x 20 IC
    • Merkins x 10 IC

    Mosey to JRHS front entrance for a Triple Check (Wall Sit, 6 Inches, run the loop)

    Lightpole Lane: run the access road stopping at every light pole and alternating between the following exercises: Burpees x 2, Merkins x 5, Squats x 5

    Giant 4 Corners Escalator:

    • 1st Corner – merkins x 10
    • 2nd Corner – merkins x 10, jump squats x 10
    • 3rd Corner – merkins x 10, jump squats x 10, LBCs x 20
    • 4th Corner – merkins x 10, jump squats x 10, LBCs x 20, mountain climbers x 10

    Lightpole Lane – the other direction alternating between Carolina Dry Docks x 5 and WWII situps x 5

    Mosey back to BWES for a modified Triple Check: (pole smokers, dips, run inbetween)

    7 MOM – PAX alternates leading an ab workout IC, then YHC calls an alternate OYO exercise

    • LBCs x20 IC, Werkins x 10 OYO
    • Flutterkicks x 20 IC, Merkins x 10 OYO
    • Hello Dollies x 20 IC, Diamond Merkins x 10 OYO
    • Freddie Mercuries x 20 IC, Carolina Dry Docks x 10 OYO
    • Rosalita x 20 IC, Squats x 10 OYO
    • Dying Cockroach x 10 IC, 5 burpees OYO

    Namerama, Numberama, COT

    Announcements – July 4th convergence @ Tredegar, Summer Tour ongoing

    NMS:

    As YHC sat in the parking lot at 5:15 thinking it may be a solo workout, and dreading having to motivate through a workout alone, Tobit showed up with 5 minutes to go and relieved the worry. Flipper showed up at the end of COP to make it an unbreakable triangle of HIMs (or at least HIMs in the molding).

    YHC had planned The Cooper, but given the low numbers of PAX thought it would be better to save for another time. We did a menagerie of classics on the fly, and it seemed to put down a sufficient beating on the PAX. Tobit and Flipper both crushed the 4 corners and Light Pole Lane, leaving YHC a step behind the whole way – exactly the motivation I needed.

    YHC was complaining post workout about having stayed up til midnight and drinking a few beers with the buddies and the effect that had on YHC’s aging millennial body – and Flipper stated that was just a warmup back in the good ol’ days. YHC may be younger than other PAX, but is a crotchety old man at heart.

    Thanks for letting me lead – and my apologies for the late post!

    ~Why walk when you can Wheelbarrow?

  • Disc Golf with a water hazard (Burpee Lake).

    45! Strong F3 dads and Kids convened for a little speed frisbee golf, and splashing fun.  Here’s how it went, more or less.

    The Thang

    Mosey around the parking lot to COP which was: 10x SSH, 10X woodchoppers, 10X Rockettes (arm circles IC with alternating leg kicks on the 4 count), 10x Merkins.

    The next part of the workout was a bit of controlled chaos whereby each family took turns throwing a frisbee and chasing after it until you reached the next “hole.”  The goal was to get it into the hole fastest, not necessarily with the fewest throws, so it encourged sprinting to get to the frisbee.   5 burpees if anyone gets hit with a frisbee.

    Hole #1.  Throw across the parking lot into a section of cones near the top of love hill.  Then a bit of quadraphilia–run forwards down into the bowl and backwards back up for ~2 min.

    Hole #2.  Throw into the near traffic circle. SSH while we waited for the 6.

    Hole #3.  Throw to the far end of the field, landing on the hill. Plank and SSH while we waited for the Pax.  Then dad’s bunny hopped up and down the hill while the kids ran the length of the field, then switch.

    Hole #4.  Throw from the far end of the field to the far traffic circle.  Lunge while waiting for the 6.

    Hole #5  Throw from the traffic circle to the playground.  Run around playground while we waited. Then, touch a tree (3 trees) with flutter kicks.

    Hole #6 back to the first hole with the cones.

    Then mosey to Burpee Lake for ascending Burpees 1x-5x, crossing through the lake with each pass.  Finish with 15x SSH in the “lake.

    Mosey back to the Flag.  Numberama, Name-a-rama.  COT–YHC took us out.

    Moleskin.

    I was expecting maybe 30 today, and was shocked to keep seeing dads and kids showing up.  45!!  My first thought was that that is a lot of potential people to hit with the frisbee, but surprisingly we were mostly unscathed.   It was a really fun chaos.  Special thanks to Tyson and Blue Collar for helping me map out the course this week.

    Some highlights:

    1. we got to do Burpee Lake again!  We started this exercise a month ago at puppy-pile and I didn’t think that we would ever get a chance to do it again, but we did, and it was almost as fun as the first time.
    2. Don’t try to throw a frisbee over a patch of Kudzu.  I think the vines grow fast enough to snatch the frisbee out of the air!
    3. It was great to see kids from 4-14 participating together and having fun together.
    4. Dad’s encouraging their kids to keep going and kids rooting for their dads.
    5. So many FNG’s–the Nama-a-Rama took more than 10 minutes.
    6. Kids actually getting tired!

    What a great way to spend the morning.  I’m so privileged to be a part of F3.

     

     

     

  • No Excuses. I’m Just Going to Have to Find Myself Another Giant.

    BLUF (it’s in the Lexicon): Shakedown is COOP Strong.  Consumes the Daily Red Pill.  Brother has EH’d like a million FNGs.  YHC takes his hat off.

    First, a history lesson…

    Bereshit bara Elohim et hashamayim ve’et ha’aretz.
    When in the beginning God created the heavens and the earth, the earth was untamed and shapeless.  (God created man to shape it, and gave Men F3 to help other Men shape each other.)
    Later that week, a serpent (F3: Salazar) slithered up to his FNG buddy Adam (F3: Steve Jobs) and EH’d him.  Both men posted to AO Hothouse, where Salazar encouraged Steve Jobs through his first workout.  Turns out it was some lady’s garden, she over-reacted, and they were BLACK MIATA’D (it’s also in the Lexicon, look it up) out of the first AO.  “Campos Cerrados,” or in Hebrew סגורים שדשדות
    A Few Years Later: Steve Jobs hosts first 2.0 workout. Cain (F3: Brother’s Keeper) and his younger bro’, Abel (F3: Gullible) both invited and both post.  Steve Jobs guides FNG sons through workout. Cain posts once, returns to being Sad Clown, F3 name taken away.
    753 BC or 1 A.U.C. – Rome founded by two brothers, Romulus and Remus, born of a She-Wolf. Romulus encourages Remus to get his tail out of the Fart-Wolf-Lair and post to F3 Palatine Hill.  Romulus staves off fight with local Etruscans by explaining Starfish Model, encourages peace via a rotating Q, and plants shovel flag at AO Capitoline Hill.  Etruscans start tradition of riding their donkeys to FNG’s farm, picking up FNG, and guiding each FNG through first workout.
    0 AD or 753 AUC – Jesus born (F3: Hey-Zeus).  Hey-Zeus’ dad, Joseph (F3: Hands Free) EH’s 3 out of town friends (F3: Manny, Moe, and Jack).  Despite the danger, Hands Free posts with FNGs; uses light from the Star in the East to wake self and FNGs.  Despite Gloom, star points the way to the time and place of the workout.  Tradition of starting on time begins.
    1439 AD – Gutenberg (F3: Oral Tradition) invents printing press; creates first written Back Blast.  EH’s his boss, Holy Roman Emperor, previously a Sad Clown.  And, posts with him.
    1908 AD – Kaiser Wilhelm (F3: Cousin Billy) builds Glockenspiel, world’s largest alarm clock, beginning 110 year streak of not a single Munchenlander over-sleeping a workout.
    2016 AD – Honey Do EH’s YHC.  Appears at YHC’s house at 5:15 a.m., picks up YHC, ensuring YHC’s presence at AO, on-time, emotionally supports YHC through first workout.
    This Year:  Shakedown, most prolific EH’er of Modern Times, secures like 200 FNG’s.  Friends, family, co-workers, dudes he met at cross-fit, etc.
    Last night: Shakedown texts 2 FNGs to remind them of today’s workout. “NO EXCUSES” for not posting.

    Today, at the AO:
    pre-5:31 a.m. to 5:46 a.m.     FNG Adam (different guy, same name) drives alone endlessly around the AO in an unmarked white sedan.
    5:32 a.m.  YHC arrives.  Secures AO.  Wonders who is in the unmarked white sedan creeping around the AO.
    5:37 a.m. YHC: Seriously, who is the dude creeping around in the unmarked white sedan?
    5:40 a.m. YHC: Seriously, who is the dude creeping around in the unmarked white sedan?
    5:44 a.m.  FNG Ed (F3: Lorax, today’s War Daddy) arrives. Asks Q,”Is this where the workout group meets?  Do you know Joe Parfitt?”
    5:44 a.m. YHC responds,”Joe Parfitt?  Oh, Shakedown!  Love that guy.”
    5:45 a.m. YHC: Seriously, who is the dude creeping around in the unmarked white sedan?
    5:46 a.m. FNG Adam (F3 La Fonda) returns (again) in unmarked white sedan. Asks Q,”Is this where the workout group meets?  Do you know Joe Parfitt?”  Adam runs out of gas.
    5:46 a.m. – YHC responds,”Joe Parfitt?  Oh, Shakedown!  Love that guy.”
    5:47 a.m. – 5:59 a.m.     – various PAX arrive.  Each PAX, upon appearing, utters the same phrase,”What’s going on?  This has to be the smallest Dog Pile group we have ever had.  Maybe everyone is going to Puppy Pile?”
    6:00:01 a.m. – Hardywood and Phonics arrive.
    6:00:05 a.m. – Let’s mosey.
    Meanwhile, at The Fart Sack – 6:01 a.m.     – Shakedown wakes up.
    Meanwhile, Back at the AO – 6:02 a.m. – Goldberg arrives.

    11 PAX, including 2 FNG’s, having checked the back-up batteries in their alarm clocks, set their alarms, and resisted the lure of the Fartsack, post to the smallest Dog Pile in recent memory.

    Mosey to Never Used Grassy Area:
    Arm circles, IW’s, SSH’s, LBC’s, Freddie Mercury’s, HRMs

    Mosey to Traffic Circle beyond the Carillon for Up-and-Downs
    Run down hill, perform LBCs at bottom, run backwards up hill to the traffic circle.  5 rounds.
    First round, 1 set of 40
    Second round, 2 sets of 20
    Third round, 8 sets of 5
    Fourth round, 5 sets of 8
    Fifth round, 4 sets of 10
    Plank for the 6.

    Mosey to Great Lawn
    Authentic Crab Walk (think “bear crawl, sideways”).  Partner Up.
    First Round: Each partner individually ACWs across small width of Great Lawn.  Q realizes being a crab would be  awful.
    Second Round: Start at end of GL.  Partner 1 runs to center of GL and back.  Partner 2 ACWs towards center of GL.  When partners meet, partners swap.  Continue until team reaches mid-field.
    Al Gore.

    Mosey to corner of Blanton and Park for Burpee Road
    3 burpees at each light post.  EC: 3 burpees at EVERY post – lamp or no lamp!
    Al Gore, or Plank, or just pass out.

    Mosey to VITA Trail
    10 reverse crunches at every VITA Trail stop.  Circle up at south end of trail.

    Elevens in the Lake of Pain
    LBCs and mercans.  Run through the lake.

    Mosey back to the Flag
    Shakedown (LIFO) appears.  6:59 a.m. counts.  Push yourself, don’t hurt yourself.
    Quick round of rosalitas.

    Number-a-ma, Name-a-ram-a, YHC took us out.

    Announcements:
    Puppy Pile starts in 3 minutes.
    Home Run Derby, Tuesday, Robious Elementary School.  PAX appearing at No Toll should bring own tee, balls, and pitching machine.
    Look for details on yet another HDHH Going Away Event for Fudd.  Every month until the move.
    July 4 Convergence, 7:00 a.m. at Tredegar.
    BRR…sign up now, start training now.

    NMS:

    Great to see a strong showing by FNGs Lorax and La Fonda on a day modest on heat, heavy on humidity.  Well done, gentlemen. Hope to see you both again soon.

    Hardywood and Phonics crushed the Summer of Stickiness today, making quick work of the backwards run up the hill.  Hardywood then invented the Curb Assisted Plank.  See him for a demonstration.

    YHC’s math skills befuddled some of the PAX today.  YHC appreciates the PAX tolerating his sense of humor.

    Speaking of math, and all kidding aside, YHC encourages the PAX to take the time to count how many FNGs Shakedown has EH’d this year.  Wow.  One man EH’ing machine.  YHC counts 5 (at least) over YHC’s last 2 Saturday Q’s and at least a few more on other days.  Hats off, brother.  Apologies for pulling a Canseco (yep, it’s in the Lexicon).

    And, thank you to the Sky-Q for another Friday night of heavy rain.  YHC loves the Lake (and antibiotics).

    UpChuck spits the bit.

     

  • Hot Potato Q, an Abacus Sighting, and a Crazy Car

    8 Crazy guys showed up for a rain soaked workout this morning!  Gumbo was supposed to Q, but the M and 2.0’s got sick in the middle of the night.  Gumbo texted Spit who was already up because of Baby Spit and Hot potato was called.  Hope the Gumbo family is feeling much better soon!

    Spit took the beginning — mosey around the church with 5 merkins every so often to break up the run a little
    COP — in no particular order
    IJR, Merkins, LBC’s, Arm Circles, DQ, Helicopters, Flutterkicks Crab cakes, Imperial Walkers, Dying Cockroach

    Pass off to Hardywood
    10 merkins, run around a loop of the parking lot
    Next loop around do 10 merkins, add 20 squats
    Next loop around  do 10 merkins, 20 squats, 30 WW2 situps
    Next loop around do 10 merkins, 20 squats, 30 ww2 situps, 40 flutterkicks

    Pass off to Vinny
    A brand new exercise!!  with a cool name.
    It is called the Windsor Farms Do-Si-Do
    Brief description — Partner up.  1st partner holds 6 inches and holds other partners ankles while the other partner completes 10 merkins, repeato with 15 merkins and then 15 merkins again.

    Pass off to Phonics
    11’s — 1 upright alabama prom date on bench, 10 burpees
    Rinse and repeat (literally)

    Pass off to Opus
    5 Skull Crushers each leg, 5 dips, 5 derkins
    10 skull crushers each leg, 10 dips, 10 derkins

    Numbers, names, announcements
    Tomorrow is Puppy Pile at 7:05 Dogwood Dell — all bring frisbees!

    NMS —
    Last night there was a mysterious message from Phonics saying that there was a guy coming to the Creek today, but he needed some shoes.  size 11 or 12.  I thought it was an FNG — if it had been his name would have been Joe Jackson.  Anyways it turned out to be none other than Abacus who was not wearing normal workout clothes, but did have tennis shoes on from somewhere.  He showed up in a Tesla (his employer) — more on that later…

    Workout was fun and difficult, but extremely wet.  It rained and then it rained some more.  and some more.  YHC was wringing his shirt and shorts out every few minutes.  At least YHC was not sweating to death…

    Nice having Abacus, Vinny and Hardywood there from other venues!  Come back any time!

    On to the Car.
    Afterwards, Abacus asked if we wanted to ride in his car.  Some of us took us up on that offer.  But first, the car had to give us a demo…  see the video if you want to see something completely stupid and utterly pointless.  but also pretty cool.

    So Abacus took some of us on a ride.  A few notes — going 0 to 45 in a second is quite awesome!  Having the car drive itself, also awesome, but maybe a little scary.  If Teslas are the way most cars will end up in the future, then the future will be great!  Go check one out if you ever have a chance.

    Peace out,
    Opus

     

  • An Awesome Opossum

    Fifteen of our finest stallions tackled today’s workout by foot and pedal with all distances covered.

    Reverse Carillon route was called and off we went.  The water was thick in the air and deep on the ground and the pace was cruising.

    We ran into the seals at the Carillon doing crabwalks and being instructed to keep moving by someone who was not moving.  Huh.

    The backblast title comes from a critter that Labrat saw who gave him a salute with an opposable digit.  Labrat thinks it was a thumbs up while I think he was flippin the bird.  Regardless, that’s what made him awesome.

    Loose Goose took us out.

    Announcements:

    • June 23 (tomorrow) – Puppy Pile at Carillon at 7:05.  Bring the 2.0s and a frisbee.
    • June 25 – YHC will Q Punisher Resurrection – 1830 in the evening.  Let’s get some numbers out for this fine AO.
    • July 10 – Ultimate Frisbee at Heartbreak Ridge

    Time to Taper,

    Lockjaw

  • Battle Ropes and a Route 22

    From Chowdah recently down range post at F3 Memphis

    THE SCENE: I emerged from the forest and couldn’t seem to shake off the robe of humidity at 75°F.  Mental note:  Apply more Slicnut™.

    F3 WELCOME & DISCLAIMER

    WARM-O-RAMA:
    SSH IC X 20
    Arm Circles IC X 10 Both Arms
    Daisy Pickers IC X 15
    Imperial Walkers IC X 15
    Plank Jacks IC X 15

    THA-THANG:
    Mosey to the skate park
    Barney blessed us with the use of his Battle Rope.

    Round 1

    Every 30 seconds the PAX rotated between Carolina Dry Docks and Big Boy Situps

    1 PAX starts with alternating rope slap.

    Once the bell rang (30 Seconds) PAX 1 goes to Bear Balls to the Wall and then falls back in line with Rest of PAX

    When PAX 1 leaves the rope PAX 2 takes over.

    Round 2

    Same as above but…

    Route 22 (Route 66 but not enough time.

    Build up to 11 – Traveling from light pole to light pole
    Burpees
    Jump Squats

    Mosey back to flag

    MARY:

    Hello Dolly IC x 15
    Rosalitas IC x 15
    Pickle Pounders IC X 15
    LBCs IC X 15

    COUNT-OFF & NAME-O-RAMA
    12 PAX (0 FNG) Kotters to Megatron and 1 Willie Lowman Chowda from Richmond VA
    CIRCLE OF TRUST/BOM:
    Encouraged each PAX to be prepared to share your faith.  There are many missed opportunities that let pass because of fear etc.  Step up and give someone the opportunity to decide for themselves.  If it was easy everyone would do it.  Preparing to go on a mission trip makes you think about it, but everyday we have the opportunity to tell others what God has done for you.  Don’t let these opportunities pass.  As my pastor says, these nudges to talk about your faith are not from your flesh and they sure aren’t from satan.  So they must be from God.  Obey or not, it is your choice.

    MOLESKIN:
    Barney’s rope ain’t no joke.  I haven’t done the rope in a while and I could tell.  Actually a few PAX may remember a beautiful dark wet morning at Tom Lee park where Bruce lead a BLOP.  We experienced the soggy wet battle ropes YHC aptly named them WOTs (Week old tampons).  Today our rope was dry except for the mist of sweat that they generated from each of the PAX.  Lots of mumblechatter today.  T-Claps to Megatron back from a back injury and Jasmine made the journey over from the Morg.

  • Lightpole Ladder

    10 Warriors broke the Fartsack on a not so cool morning at Timberwolf to make it Double Digits for the second week in a row on the SouthSide!

    COP-

    SSH x 20

    DQ x 10

    Helicopters x 10

    Copperhead Squats x 10

    Merkins x 10

    LBCs x 20

    Mosey to Lightpole Alley

    Sequence – Start at light pole and do called exercise, then run to last light pole and repeat exercise, then run back to light pole #2 and plank to await next exercise. Repeat until you arrive at final light pole.

    Exercises Included – Burpees x 2, Merkins, LBCs, Arm Circles, Monkey Humpers, Jump Squats, Bear Crawl, Lunges, and Box Cutter

    Mosey to Basketbal courts.

    Round 1 – Run length of court, run backwards back x 2

    4 Corners- Corner 1- Dying Cockroach, Corner 2 – WWIIs, Corner 3- Mountain Climbers, Corner 4-SHHs

    Back to Baseline for Round 2

    Round 2 Carioca – length of court and back x 2

    Round 3 – Lunge forward to half court, backwards lunge coming back

    Round 4 – Suicides x 2

    Mosey to Flag

    LBCs x 30

    Numberama, Namerama, YHC took us out!

    Announcements:
    PuppyPile this Saturday at 7:05am at Dogwood Dell

    Homer Run Derby this coming Tuesday, do not go to regular No Toll – See Pre-blast from Gumbo

    July 4 Convergence

    NMS :

    It was great to be back out as YHC has not been able to post much, but is looking to change that.  Great group of men this morning . Welcome to Floppy Disk (FNG), he killed his first day and hope to see him back out soon. Also kudos to Digger for posting 2 days in a row after just starting yesterday.  Good to see Opus and Lockjaw make the trek down south as the summer tour continues.   Awesome group and a great morning in the gloom with you guys!  The PAX can thank Honeymoon for the extra suicide, he still had gas in the tank!

    Honor to lead you gents, have a great day!

    Marmaduke

     

  • Brotherhood

    Summer is here and vacations have begun.  A small subset of the normal PAX shook off the fartsack to battle the KBs, and here is what transpired:

    • COP
      • 10 burpees
      • 25 SSH
      • 15 Russian soldiers
      • 15 Russian Kickbacks
      • 20 Helicopters
    • Dora – double weighted carry accompanied by:
      • 100 merkins
      • 200 WWII
      • 300 Flutter Kicks
    • 10 burpees
    • Beast
      • Lawmower pulls – each arm
      • Weighted lunges
      • Swings
      • Sit ‘n Press
      • High Pulls
    • Run the bus loop
    • 15 skull crushers – 3x
    • COT with YHC taking us out

    Once again, J’ville saved me from doing KBs solo, and vice versa.  Good chance to hang out with one of F3’s finest while we threw around the KBs.  Grateful for his loyalty to the PAX.

    God is good all the time!

    Attila