Category: Richmond, VA

  • 2 FNGs at Daville

    YHC arrived onsite to see 2 new FNG’s joining us today, one (Max Radel) from Spotsylvania who wants to start an F3 group there. Another (Keith Sholten) from my neighborhood and wants to exercise more now that the kids are out of the house. We had 3 more regulars post and here is what went down.

    YHC had some workout equipment (10# Iron power clubs 2 total), jump rope, workout bands. we grab the gear and mosey to the bus loop.

    COP

    We circle up YHC reviews the 5 F3 principles, Held outdoors, open to all men, free of charge, peer led and ends in a Circle of Trust (COT). We start with 20 SSH, 10 4 ct helicopters, 10 DQ’s, 10 imperial walkers, 20 american hammers, 10 Alabama prom dates, 10 figure 4 leg lifts left side, repeato right side. 20 LBC’s.

    THANG

    We start with a triple check with 6 people we partner with the FNG’s so they get the hang of the work out. Station 1 – Jump rope and squats swinging the 10 # iron clubs. Station 2 – Arm workout with bands. Station 3 – is a mini semi lap to side walk and lunge accross to the start line. We rotate stations and repeat, rotate again for one round. We do 2 more rounds for a triple check.

    We repeat again with only time for one set. Station 1 – Merkins, Station 2 LBC’s and Station 3 mini laps with lunge to start line.

    COT

    We mosey back to the cars and numberama, namerama.

    Opus took us out in Prayers

    We welcome Max Radel who is a state trooper and has a young baby with another on the way. He lives in Spotsylvania and has a group of men that want to start an F3 region there. He is posting here for the remaining week to get an understanding of our workouts. His F3 name is Winchester. We also welcome Keith Sholten who works for Deberry Engineering in Richmond and his kids are now in college and he is an empty nester with his wife…looking to get in shape and wants to work out with F3.

    Welcome gents, look forward to seeing you in the gloom. Cheers…CB!

  • 7 became 9

    0530 7 men step off and next thing you know the Fudd Mobile comes rolling it. A couple minutes later Fudd catches up and he’s joined by Upchuck. Upchuck is rarely late but he gets bonus points for Double Dipping.

    Various exercises in front of Zinger Fitness

    Mosey over to Kanawa for a Triple Check.

    Mosey back. Stop and do 14 WWII’s in a parking lot

    Mosey back. Circle up. 92 LBC’s.

    Today is Columbus Day. 14 WWII’s and 92 LBC’s to signify 1492, the year Columbus discovered the Americas

    Announcements – Bootleg is leading a group to The Bridge the Saturday of October 25th. EF Hutton is leading a group to The Bridge in November, the date is TBD.

    NMS – Fun times this morning. Lots of complaints with the Indigenous Peoples Bear Crawl. Been a while since we did that.

  • Solo Indigenous People Run

    Today YHC had the best indigenous people run to commemorate the holiday. 4 miles of sprinting to the front. Route was around the high school, to the park, back around the high school, in and out of various parking lots and cul de sacs.

    -Singer

  • Thank god for the wind

    11 of SOJ’s best started the week the right way with an Alamo beatdown. The wind was blowing and autumn has arrived, with Wildcat leaking gas the PAX was thankful of the wind. According to the lady going to the clubhouse gym this is what happened.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    COP 1: Triple check, runner down the hill to the bunker, hand release merkins, WWII’s.

    COP2: Triple check, runner through the bunker up the other side. Drydocks and LBC’s.

    Lunge and bear crawl up the hill. Mosey back to the clubhouse.

    Split the PAX. I runner to end of lot on each side while pax perform exercise. 3 minutes of Mary to close us out.

    Announcements see slack. Chili cook off.

    COT: Prayers to Heist’s brother, YHC took us out in prayer.

  • Kiss my grits!

    8 regulars and an FNG (Hospital Name Mel who is now known as Flo) did a tour around the Deep on a breezy Monday morning. After some warmups we went to the bus loop and did some walking LT. Dans and then some double polar bears until we got to the end of the covered bus pickup. We then partnered up and one partner did walking Ukrainian Soldiers while the other did 3 burpees and then ran to catch up to his partner to switch. We did this to the back fence. After walking through the fence, we got to the paved path and crab walked up the curved path to the blacktop.

    At the blacktop, we did two rounds of 4 corners. 1st time was 25 at each corner with WW2, SSH, Squats and Merkins. The second time we did 25 jump squats, 50 heals to heaven, 75 SSH and 100 LBCs. We then hit the swing set for a triple check of swing pumps, WW2 and a half lap timer.

    With a little time left, we moseyed to the front hill and ran up to the sidewalk and did 5 burpees. After a mosey to the flag, we did a quick Mary of LBCs, Hammers and Heals to Heaven.

    Gomer invited Flo and he kept up with the pax well and hopefully we see him again soon.

    Lunch Tuesday at Joey’s Hot Dogs.

    Thanks for letting me lead.

  • Maybe next time boys!

    With IronPaxs wrapped up, I was expecting a big crowd for ultimate frisbee. But when game time came… only three of us showed up. I could see the heartbreak in the other two’s eyes but we had no choice we had to pivot. So here’s how it went down…

    Knocked out a Warmarama

    Found the biggest hill in New Kent and went to work with 11s with hand release merkins at the bottom, Mississippi dancers at the top, and Bernie’s on the climb.

    Wall of Jericho

    • One person calls out an exercise and runs around clubhouse while other 2 knocks it out and so on.
    • We hit just about every exercise known to man and then Weird Science tossed in one that could trigger vertigo in just about anyone

    3,6,9

    • 3 Pull Ups
    • 6 Merkins
    • 9 Dips

    Finished up with 5 minutes of Mary and 5 minutes of broga!

    Numbers, Names and Commando took us out in prayer.

    Had a great time with the boys this morning. We were all a little bummed about the frisbee game, but there’s always next week to rally the crew. Weird Science is off to (hopefully) get that hot tub today, Commando’s looking forward to a coffee with his wife and tackling some yard work and YHC’s got a full day of kids sports and wouldn’t have it any other way. Thanks again men for letting me lead!

    “Be the example you never had.”

    — Andy Frisella

  • Ruck Bros

    Ideal ruck weather this morning. At 6am House and I hit the streets of Rockwood Park. We completed the paved nature trail, 2 laps around the park, and the big parking lot. Many of Americas problems were solved. We might have went home had we known what Purple Rain had in store.

    A good time was had by all.

  • Square, Circle, Triangle

    Henrico County has gone too far…they’ve removed the monkey bars from Grid Iron. (Probably needed room for another pickle ball court). Never fear, the 10 of us headed to the soccer field for other elementary (Squid Game) exercises:

    Square: 5, 10, 15, 20 exercises in every corner. Started with Merkins. Did a round of Carolina Dry Docks, a round of Staggered Arm Merkins and a round of Sumo Squats.

    Triangle: 5 Burpees in 3 corners of the soccer field, and end back at Circle for more of a break (abs):

    Circle: Took a break around the midfield circle for 100 abs: 25 WWIIs, 25 Side Crunch (each side), 25 Heals to Heaven. Later, between other rounds of Square and Triange we hit: 10 Irish Hammers, 15 Rollups, 25 Crunchy Frogs, 25 WWIs, 2 sets of 25 PLTs, and 50 American Hammers. Ended with Jack Web of 1:4 Merkins:Air Press

    Cool down, stretching, and off to Starbucks after COT.

  • Lightening in a bottle

    A PAX of 11 strong gathered in the far parking lot of the AO, ready to subject themselves to an hour of unknown chaos. Each went to bed the night before after experiencing completely different Fridays from one another. They set alarms which woke them in the middle of early morning REM cycle sleep. They silently donned workout clothes, headed for the door and the damp, leaving behind sleeping families, setting off from the four corners of the map to assemble with precision and punctuality, anticipating the hard thing. The PAX turned an uninspiring, overcast fall morning into an all-consuming, inner-mounting flame. We got after it hard, setting all involved on a trajectory of success for the day, for the weekend, for forever.     

    Run around the perimeter of the park to the tennis courts. Circle up. 

    SSHs, jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, Thor’s chair, wife stretches, Roscoe’s mom, Michael Phelps. 

    Run from the tennis courts to the concessions stand next to one of the long parking lots.

    The Longest Parking Lot: 

    All exercises performed across the length of the parking lot. 

    Broad jump burpees, turn around for a lunge walk, turn around for bear crawl, and turn around for an easy jog across the parking lot. Styled after the longest mile.

    At/on the concessions stand:

    20 donkey kicks, 15 merkins with feet elevated on a bench (repeat 3x)

    11s down the length of the same long parking lot. SSHs and crabcakes at each end.

    Time called. BTTF. 

    Names, numbers. Announcements:

    – The Bridge workout, 10/25, Bootleg has the Q, reach out to him if you’re interested in attending and making a BIG community impact

    – Chili cookoff coming in November (exact date t/b/d) 

    – Daddy/daughter dance in December (I believe exact date is still t/b/d)

    YHC took us out. 

    Thanks, guys, for sticking by me and fueling the flames, and for letting me lead you. Until next time!

  • Hot Potato Dapile

    YHC was rolling in real hot while Opus led the rest of the PAX with some COP. Corned Beef brought some jump ropes and other toys. The PAX decided to setup some stations in front of the school and do a circuit workout. Rinse and repeat with mixing in different exercises.

    Mosey back to flag for some ring of fire squats and some GRAMS.

    Spit joined us at the end of his 9 mile run.

    Numbers, names, Spit took us out.

    Good 2nd F at the Local Cup