Category: Richmond, VA

  • SSH – Side Straddle Heroics (or Hell)

    21 warriors rejected the fart sack and blazed a trail into Dogwood Dell for a beatdown that went something like this…

    Mosey to Swan Pond and find a location in the neighboring field

    COP (All IC)
    100 SSHs
    20 LBCs
    10 Don Quixotes
    10 Imperial Walkers
    10 Copperhead squats
    Arm circles
    65 SSHs

    Mosey to swan pond at the bottom of the hill
    – Partner up
    – One does dips while the other runs up the hill and does 10 burpees and returns
    – switch
    – continue until down to 1 burpee, rotate dips & copperhead squats at the bottom
    100 SSHs
    Mosey back to the shovel flag

    100 SSHs

    Numberama, Namerama, YHC took us out.

    NMS:

    Today marked the one-year anniversary of my first Dogpile beatdown experience. YHC had never Q’d this noble AO and he was nervous, but ready, for the challenge. The PAX has picked up on YHC’s liking of SSHs and he had plans coming in for the 365 day anniversary. Thanks to the fighting spirit of the PAX, the plans came to fruition.

    The mumble chatter was buzzing as the PAX started running into the dark and down the street. “Does this guy know that this is not a running AO?” “There is no doubt that we are going to get lost.” and my favorite one “Is he leading us all the way back up to Mechanicsville??”

    The PAX landed in a field and circled up. YHC alerted the PAX that this is where the F3 app showed the Dogpile workout a year ago and he had parked on the adjacent street while looking for the workout. He quickly realized that he was in the wrong spot and made his way over to the real location. YHC decided to bring the PAX to that original spot in order to begin dishing out the pain.

    The 100 SSHs were met with the normal groan but the PAX slammed through them. YHC got nervous partway through when he realized that there were houses right across the street. He had already angered neighbors of The Creek months ago and he anticipated another angry women in a bathrobe yelling at the PAX in the same way as that fateful morning. It didn’t happen.

    The PAX went to work on the goose poop hill and slayed the burpees. YHC audibled the dips to rotate between dips & copperhead squats. That provided a helpful change of pace in the midst of the fight. The PAX rallied and came alongside the final partners to finish the job and sprint to the top of the hill.

    YHC had the PAX turn and look at the sunrise and pond. It was a beautiful scene… for 100 more SSHs… The PAX then bolted back to the SF where YHC had a decision. 4 1/2 minutes with 265 SSHs in the books… Do we go for 35 to round it out to 300 SSHs or fight for the original (insane) plan of going for 365…? What do you think? We pounded out 100 SSHs to cross the finish line with 365 SSHs and a shared experience that will last a lifetime.

    YHC cannot thank the PAX enough for the encouragement, inspiration and challenges of Dogpile. All of the AO’s bring a specific flavor but this one is near and dear to my heart because it always takes me way out of my comfort zone. YHC wanted to return the favor to all of those who have almost broken me at the Rusty Cages or in the amphitheater or the field (killing field?) next to Carillon or “Love Hill” or across the bridge (with burpees!). There are endless memories of pain and conquest at Dogpile and YHC sees it as the Super Bowl of F3 RVA.

    YHC was honored to lead this crew of men through a fight this morning worth fighting. We are all better and stronger for it. The more that we deny ourselves and fight through these challenges, the more that we will be able to do the same in other arenas of our lives. How great is it that the Today Show featured F3 on the show this morning after a glorious beatdown like this one! YHC is truly grateful to be a part of this band of brothers who is rejecting mediocrity and facing life’s challenges together!

    The Carpenter

  • Crush It!

    19 fighters parachuted into the parking lot this morning in order to engage in a beatdown together. The side bumps & laughter were interrupted by the call to arms and then into the workout that went something like this…

    Mosey to across the field to the far corner and back.

    COP (all IC) – 50 SSHs, 5 merkins, 20 imperial walkers, 5 werkins, 20 LBCs, 65 SSHs, 5 merkins, 10 don quixotes, 5 werkins, 20 copperhead squats, 5 merkins, arm circles, 50 SSHs

    Mosey to the pavilion and find a table.

    Crush It!

    • 5 Skullcrushers one way / Turn / 5 Skullcrushers looking the other way
    • 5 Derkins IC
    • 10 Skullcrushers one way / Turn / 10 Skullcrushers looking the other way
    • 5 Dips IC
    • 15 Skullcrushers one way / Turn / 15 Skullcrushers looking the other way
    • 5 Incline Merkins IC
    • Run around the edge of the field

    Repeat… then bear crawl around the pavilion

    Repeat… then 50 SSHs

    Mosey to the front corner of the church building.

    Four corners. 5 burpees and then run around the building while stopping at each corner and do 5 burpees.

    50 SSHs to finish.

    Numberama, Namerama, Tea Party took us out.

    NMS:

    The one-year anniversary party continued this morning as YHC took the Q at The Creek with the intention of dishing out 365 SSHs (one for every day of the year). Some of the PAX had egged him on via text the night before so he came ready to make them work.

    The theme of the workout came from our brothers in Houston when I posted there a few weeks ago. Cruiser (61 years young) crushed us with a ton of skullcrushers in the Texas humidity that morning. I thought that I could bring a gift from Texas to Virginia this morning.

    The PAX was lively and ready with a few minutes before launching in. A rousing ovation exploded when Erwin Padilla (FNG – Dory) stepped out of his car. Dory had posted to the Third F at The Shining the day earlier and took the challenge of rejecting isolation to heart.

    The COP started with the predictable SSHs. The first set went well but the subsequent sets were not welcomed with enthusiasm. YHC heard more groans than ever this morning.

    The skullcrushers on the table benches under the pavilion provided a new challenge. YHC had some counting issues and feared being renamed Abacus the Second. Wheelie’s face broke into widespread confusion when he went beyond the stated 5 at the start. YHC corrected the problem.

    The bear crawl around the pavilion was a lot shorter than going around the entire church building. YHC kept everyone moving and the PAX demonstrated a fighting spirit throughout. The workout ended with 50 SSHs and we finished with 265 total (100 short of the 365 goal). There will be another time for the full 365…

    YHC is constantly in awe of looking around the circle at The Creek and seeing multiple eight-year olds, a twelve year old, high school students, college students and then men from every decade up to the 60s. Every age is teaming together to get stronger and attack the Sad Clown Syndrome that wars against our hearts and seeks to pull us toward mediocrity. I know for certain that I am a different man because of the disciplined step of denying myself to join up with this F3 band of brothers in the gloom.

    I can’t wait to roll into Dogpile and Q there for the first time tomorrow…

    The Carpenter

  • RAMM++

    17 descended upon Mary each to run their selected distance,

    Prior to the saying “let’s go,” TYA was gone in an instant.

    With some of the PAX running to Three Chopt and return,

    It would take a lap around Mary as a 4-miler to earn.

    5 and 6 milers however, had a different route to take,

    Down Iris, up Towana, and for some – a lap around a lake.

    Dutch and Phonics were, without question, the ones to try and out pace

    Although the remaining PAX were strong in running their own race.

    Rigid-Bleeder on his bike, and TwoCan in his tights,

    And Splinter with his junior-size vest that would reflect any lights.

    TYA and Circle K demonstrated their intrepid nature and nerve,

    As they ascended Towana and rounded the curve.

    It was at that point the PAX ceased moving on its way,

    as the screeching of car tires indicated a near-miss of Circle K.

    As we concluded another run around Mary among the slight glimmer of light,

    We were reminded to see TwoCan regarding a “plus-plus/platinum” option when swiping right.

    Saab abides

  • The Problem of Isolation (Third F Gathering)

    20 men took up residence in the Rise & Shine Diner at 6:30 am for a Third F throw down that went something like this…

    YHC started by stating, “Welcome to F3. My name is The Carpenter. I am not a certified trainer for this spiritual workout. You may think I am because I serve as a pastor but the only real certified trainer is Jesus. Jesus has given us his spirit who he called the great comforter or counselor. I like to call the Holy Spirit the great trainer. He will be our trainer today as I lead. This is a You-vs-You spiritual workout. Don’t compare yourself to other guys. Consider your own life.”

    YHC then shared about the impact of F3 on his life and how he has received new friendships through the shared experiences.

    YHC opened the discussion with the big group by asking, “What is the biggest threat to men?” The following answers came flying back from the PAX – “anger, pride, sexual promiscuity, insignificance, inefficient life, idols…” YHC then reference the Boston Globe article that Hardywood and others have referenced via Twitter about LONELINESS (http://www.bostonglobe.com/magazine/2017/03/09/the-biggest-threat-facing-middle-age-men-isn-smoking-obesity-loneliness/k6saC9FnnHQCUbf5mJ8okL/story.html?p1=Article_Trending_Most_Viewed)

    YHC shared insights from “Freed To Lead” about the Sad Clown Syndrome (“laughing on the outside, crying on the inside.”). A key quote from that book is that men can easily “conclude that he is a man whose wife and job are making him unhappy when, in fact, he is an unhappy man with a wife and job.” That is some hard-hitting truth there!

    YHC followed up with the insights about the Shifter from “Freed To Lead” and the three types of false friends that men claim to have (1) Legacy Buddies – friends from high school & college when you had more opportunities for shared experiences (2) Man Dates – the husband of wife’s friend (3) Work Buddy – co-workers who aren’t really friends

    The PAX shared insights about these types of “friends” and the struggle to find and keep real friends in this stage of life. Life is busy, complex and full of challenges.

    YHC challenged the PAX to consider whether this was true in their lives and to come up with some potential solutions. The PAX broke out into group discussions by table. The mumble chatter was loud and energetic.

    YHC then called the PAX back into one big group and the sharing lit up the room. Men shared how they are struggling with this. The PAX shared about potential ways for men to have shared experiences now. This is the beginning of a discussion that will continue.

    Numberama, Namerama, YHC took us out in prayer.

    NMS:

    A lot of the details were shared in the description above. Abacus brought the heat and challenged the men to take action on what we discussed. The PAX will be focusing on specific ways to get men together for shared experiences. The idea of serving together rose to the top of the list. YHC shared how women stereotypically relate by talking with each other while men stereotypically relate by doing something together. A shared mission brings men together, breaks down barriers and builds up bonds. The First F workouts are a strong example of this. The PAX brainstormed some more possibilities that included everything from helping people move to poker to road trips to serving together in the local church.

    The Shining seemed to experience a wake-up call this morning and this team will be looking to break out of the normal “men’s Bible study” mode and launch into action. Let’s see if the talk becomes action. If not, then The Shining will be a way to feed the Sad Clown Syndrome as opposed to killing it. YHC still holds the hope that God can kill the Sad Clown Syndrome in his life and in the lives of other men as they choose to ENGAGE together.

    Let’s see what these men do…

    The Carpenter

     

  • Beast at the Circus

    6 strong came out to the Circus on a non-spring like morning. What went down was:

    COP- SSH, Merkins, Flutterkicks, DQs, Arm Circles. 30 Swings.

    Mosey past the cars to length of parking lot for The Beast. 6 Exercises were: Halos, Curls, Swings, Tricep curls, Situp presses, Cleans.

    Mosey to grass for Mary- Several rounds of Boat-Canoe. American Hammers, then 40 KB Swings. 15 more Situp presses. 2 min of Turkish Getups.

    20 Swings, 20 AL honeymoons, 10 Merkin rows.

    COT & Atilla took us out.

    NMS – Smaller numbers at CM today. Apparently Cheetah was supposed to come but Mrs. Jville vetoed him going sans-Jville. Offshore posted without a Kettlebell, luckily White Deer had a spare.

    To YHC’S knowledge this is the first iteration of the Beast with Kettlebells at CM. It took much longer than anticipated. 6 reps is not a lot, until you do that 6 times through. White Deer did his best to rouse Atilla  but to no avail.

    Mudface was a late LIFO, thanks to your M for waking you up.  The TGU  were not a pretty sight, the Pax, including YHC, need much more practice. Swing  count for the morning was 126.

  • sdrawkcaB

    12 wayward souls emerged from the fartsack and posted for a Thursday morning beatdown.  Last vestiges of winter were apparent.

    The Thang:

    COT (take out by YHC), 6 minutes of Mary, backwards run to the tomato haven.  Double triple check, run to fence and back twice, balls to the wall,  and LBC’s  Mosey to the tennis courts.  Elevens.  First round jump squats and merkins, second round burpees and WWII setups.  Second round instead of running from end to end, run 1/2 way, bear crawl the rest of the way, run 1/2 way back and crab walk to the line.  Mosey to end of tennis courts for COP.  Imperial walkers, Freddy Mercuries, and SSH, disclaimer and back to the flag.

    NMM:

    YHC had many ideas for a beatdown this morning, most involving going off campus, but opted for a backwards workout this morning.  Many of the PAX picked up on the theme right after we had a COT  to begin, others did not get the theme until YHC did the disclaimer and SSH at the very end of the workout.  I won’t mention that the PAX member who is usually the most vocal members was one of the PAX that didn’t figure it out until the end.

    Flipper is on a high.  Dude is smiling from ear to ear every time you see him.  His best buddy is back in town and the new head coach of VCU and that has a bounce in his step.  Every time I looked at him, I thought he had something he wanted to share.  No, that was not it, he was just happy.  His happiness has also made him faster.  He crushed the second set of 11’s lapping each and every PAX member.  Great work Flip Dog.

    Great to have Donor Kebob back out at a Mary workout.  One of the old negative things about the growth of F3RVA is that you don’t get to see some of the regular PAX as much as before.  I had not run into DK at a workout for months.  Two things of note for DK this morning.  He was our spotter for the International Space Station as it passed by this morning and was visible for a few minutes. Truly cool to see that.  Second, DK sold his old Jetta.  Yes, the one that had a very unique sound as it pulled up.  He would have had Swirly confused when he pulled in (unless Swirly already knew about DK’s new ride).

    Announcements

    3rd F opportunity with Lab Rat on Sunday.  See his pre blast.

    Wilson’s gold tourney coming up.  Help a brother out if you can.

    Lunches today at Pops and Whole Foods.

  • Alone…….listless

    1 brave F3 soul and the women’s track teams from UR and VCU showed up for a Wednesday evening hill run.  Weather was sunny and 70 and all the track ladies had their racing garb on.  TYA let the ladies lead the way and followed them for a 45 minute jaunt around Hillcrest.

    The Thang:

    Three extended loops around hillcrest.  West Hillcrest to Old Orchard to Hillwood up and back, to Chairman, to Pocahontas to Poplar, to Virginia, to East Hillcrest and repeat x3.  Loop is about 1.6 miles with a few hills along the way.

    NMM:

    Pictures of the ladies and I can be seen on various websites.  You know where to find them

     

  • Start your morning with six PAX

    The week started with a PAX of six posting for The Punisher.

    The Thang:  Mosey to the Hermitage Road side of the schoolyard for the warm-up COP with 30 x Imaginary Jumpropes, 25 x Hillbillies, 20 x Don Quixotes, 10 x Leg Kicks (each side), and 15 x Arm Circles (small then large, forward then reverse).

    Jog to the blacktop.  Elbow Plank in the grass at the edge in a line.  First PAX member completes 50% sprint to the other end of the blacktop, calls out “go” to the next guy in line, then jogs back and assumes Straight Arm Plank.  Continue until all have completed the run.  Rinse and repeat x 3, replacing the jog back with High Knees and Butt Kickers for the final 2 rounds.

    Head to the bus loop for a Curb Crawl Merkin Medley.  Line up and Bear Crawl across the pavement to the opposite curb for Merkins, return for Carolina Dry Docks, continue through completion of Wide Grip Merkins, Wide Grip Dry Docks, Close Grip Merkins, and Close Grip Dry Docks.

    Jog to the front of the school for Triple Check alternating between People’s Chair, Box Cutters, and a jog from the school wall to the Laburnum Avenue sidewalk and back.

    Return to the pavilion on the west side of the school for Tabatas with Dips, Squats, and Freddie Mercuries – 8 x 20 seconds on and 8 x 10 seconds rest.

    Stroll to the school wall for PAX group alphabet recital in Balls to the Wall position.

    Return the ShovelFlag for five Burpees followed by COT.

    Moleskin:

    Props to the West End boys for coordinating a clown car with two-thirds of our crew and for showing up early with Pelosi 5-0 among them.  Good to see him post.  There was talk of figuring a way trace rather than say the alphabet from Balls to the Wall position, of not being qualified to coach youth baseball, and of anatomical popping and creaking when performing Box Cutters.

     

     

  • Happy Birthday / Happy Beatdown

    6 troopers threw their cars into parking spots in the front of Washington Henry elementary school, opened the doors, took out their kettle bells and launched into a F3 birthday beatdown this morning in the gloom. The fun-filled activities went something like this…

    Mosey to school entrance for COP all IC

    5 merkins, 30 invisible jumpropes, 5 merkins, 20 copperhead squats, 5 merkins, 20 don quixotes, 5 merkins, arm circles (10 big / 5 small – reverso), 5 merkins, 10 sit-up presses with kbs, 5 merkins, 10 american hammers, 5 merkins

    Mosey to the parking lot

    Swing & Goblet Squat Ladder

    Circle up. 10 two-hand kettlebell swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat

    Sit-Up and Go

    Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    The Beast Mother

    Circle up. Start with two reps each on both sides and add two reps and repeat until you peak at 8 reps on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press

    Sit-Up and Go

    Pair up. One partner does sit-up presses while the other walks around the bus loop with kettlebell raised high. Continue until each goes around the bus loop 2x.

    Goblet Squat & Swing Ladder

    Circle up. 10 goblet squats / 10 two-hand kettlebell swings, 10 goblet squats / 9 swings… ladder down until you perform 10 goblet squats / 1 kettlebell swings

    The Beast Mommy – smaller version of The Beast Mother

    Complete two reps each on both sides for the following: One arm swing, Clean & Press, Snatch, Front squat to press.

    15 merkins IC to finish

    Numberama, Namerama, Announcements, YHC took us out.

    NMS:

    YHC woke up this morning and remembered the nervous feeling that he had ONE YEAR ago (3/22/16) when he arrived at DaVille for his first F3 workout. That morning was a glorious beatdown. YHC remembers feeling beat up and thinking, “This is awesome!”

    This morning, the PAX rolled in right before 5:30 am and reflected on the 30 degree difference from the previous week. YHC then shared how honored that he was to be a part of the F3 team and how it was his F3 birthday. YHC then said, “Happy Birthday? Happy Beatdown! Turn to the guy next to you and wish him a Happy Beatdown!” The PAX obliged and blessed the man next to him with words of pain.

    Onto the fight… YHC did some research for some kb new exercises/sequences and put them into play this morning. The PAX pushed through them and encouraged each other along the way. Mudface coached the PAX on form and Helix showed how to get it done by taking zero shortcuts.

    The mumble chatter was light. The PAX was surprised that there were no SSHs. Those will be coming in the days ahead…

    The response to “The Beast Mother” was priceless. YHC shared that he did not want to inadvertently bring up bad memories of mothers but that the exercise would do it on its own. This brought a groan from the PAX. YHC then shared that even if though wasn’t a certified trainer he was a certified pastor who could offer counseling to anyone with mother issues. YHC was open and said that he would have a harder time counseling on father issues since he is still working through those in his life too…

    The mix of exercises kept the PAX challenged and invigorated. The PAX didn’t move around a lot but that allowed for more lifts and a Happy Beatdown!

    YHC enjoyed his one year F3 birthday this morning and he is greatly looking forward to Q’ing “The Shining (Third F at Rise & Shine Diner) tomorrow morning, The Creek on Friday and definitely Dogpile on Saturday. Dogpile is the Super Bowl of AO’s for F3RVA and YHC anticipates very little sleep on Friday night as he anticipates the fun fest on Saturday morning.

    I can’t even begin to express how much F3 has meant to me this past year. I have faced some significant life challenges in the past 12 months but the F3 workouts helped me push through those. I have received strength from the camaraderie and friendships in ways that I wouldn’t have expected when I started. I can’t thank all of you enough for your encouragement and challenges in the past year. Let’s keep pressing on, brothers!

    Happy Birthday! Happy Beatdown!

    See you on Saturday morning (if not sooner!)

    The Carpenter

  • A Proper Dora 123

    Pulled in to the lot this morning, where we witnessed a large blue truck morph into a very tiny mini cooper….WOW! Parking lot was almost empty when Phonics and Lab Rat pulled up, but that didnt last long. A stream of cars started rolling in and in the end, a mighty 21 pax showed up for some WDog fun.

    COP

    • SSH
    • Don Quixote’s
    • Imperial Walkers
    • Hillbilly’s
    • Arm Circles
    • Merkins

    THANG

    • rusty cage AYG-  All you got pullups, followed by X10 jerkins.  Repeat.
    • Dora 123- 1 merkin, 2 squats, 3 LBC’s.  Repeat 100 times while partner runs around amphitheater.  Flip flop every lap.
    • Das Boot (ode to Swirly)- X3 dips each step up amphitheater.
    • Mary- American Hammers

    COT, Lab Rat took us out.

    NMS

    Let’s talk about some obvious things first and foremost.  Excuse me while I bullet this out real quick:

    • I dont know when to start a WDog Q without the “Hey, there’s Sippy” 1 minute warning.
    • Nobody knows where to park without Big Blue.
    • Bunny Slope is a dead ringer for a Whalberg.
    • Lucky showed that he got the proper name last week, when he ate it on a root.
    • 21 dudes is a LARGE group to lead.
    • The sand bags are trashed.  I did not know that.
    • Flipper is over the moon these days, like he found a long lost buddy……and season tickets.
    • Everybody wants Copernicus to stay in Richmond.
    • Jerkins suck.

    Whew, now I can breathe.  So, the mumble chatter theme this morning (except for the part when TYA was busting my balls about the sand bags) was definitely on the VCU head coaches, both coming and going.  For those pax that didn’t know that Flipper is friends with the incoming coach…they do now.  Flipper was cheesin’ from ear to ear about it, and I understand why.  It’s not all smiles though, as we stand a very good chance at losing a cherished pax member in Copernicus as the Wade train packs up for Baton Rouge.  We don’t know for certain yet, but it seems inevitable.  Here’s to hoping though.

    It was totally awesome to see some new pax members…and some older pax that YHC doesn’t get to see very often posting in the stead of a few notable WDog regulars that were absent this morning.  Always a pleasure to see Conspiracy stop by, and a tip of the cap to JVille, that always seems to be at a different AO than YHC.  Bunny Slope and Love Seat are still killing it, filling up the AO’s on the south side of town.  Also, great to see Lucky and Cottonmouth back after it too!  Honorable mention goes to Bodo’s for banging out some serious reps as well.

    Just so everyone knows, Lab Rat was planning on doing all you got pullups, then sand bag curls (even had a clever name for it….”sand blaster”).  Little did he know that the sand bags have ceased to be (they are ex-sandbags, they are pining for the fjords, etc.).  Special thanks goes out to Circle K and TYA for assisting with a modification.  Wait, check that….TYA was actually a pain in the ass at this point.  Circle K gets all the credit….unless you hate jerkins….then blame TYA.

    The Dora modification was based on the uneven number of merkins you get to/have to do during a regular Dora based on whether you run first or second. Bonus coverage was that it kinda felt like doing a morphed version of a burpee and a Richard Kimble with all the rolling over and flopping around.  People in the know might call that a “Nat Move”, or natural movement practice.  But hey, I’m no certified trainer. Phonics liked it, but then again he isnt the best test strip on how the pax will feel about things….for the record he was the only one that liked the plyo workout at Mary Munford a couple weeks ago, AND he thought my MAMBLA joke from yesterday was funny.  Poor character, Phonics, poor character indeed.

    Apology of the Week goes out to Saab for the rusty cage.  Had to do it though, homie. Sorry.

    Announcements:

    http://f3nation.com/2017/03/21/third-f-opportunity-breaking-bread-326/

    Lab Rat apologizes.