Category: Richmond, VA

  • Ho ho ho — phonics on a Friday?

    5 guys, including the aforementioned Phonics, gathered for some good workout time and then some really good grub.

    Short COP…. Dirty dogs, etc.

    Gimme 5

    5 exercises — merkins, donkey kicks, mountain climbers, WW2s, monkey humpers

    do all 5 exercises 5 reps, run to the 1st island and back

    Increase to 10x each, run to 2nd island and back

    increase to 15x each, run to 3rd island and back

    increase to 20x each, run to 4th island and back

    COP again?? — arm circles and helicopters

    Calf raises and people’s chair — 20 calf’s 30 sec people’s chair 2x, 40 calf raises, 30 second people’s chair

    fun times had by all!

    opus

  • Can’t Feel My Legs

    7 Elf impersonators including 1 down ranger arose from their eggnog heavy cocoons to embrace the findings at this holiday version of the Twin Team Lounge. Knees were mostly covered by the Pax but all company was enjoyed. Here is how things went down.

    Mosey to the black top for introductions and disclaimers. Warm up included SSH’s, Helis, Jazzercise, Merkins, Dead Man Hang and a bit of Broga. Mosey over to the play ground for a triple check. Timer runs half the field and returns to find partners doing hanging V ups and Mountain Climbers. Not much time passed so back to the black top for 11’s. Exercises included jump squats and American Hammers. This ate the clock.

    Line up against the wall for Leap Frog Fun. Pax performs Peoples Chair or some opted for Balls to the Wall. Single member bear crawls or lunges across the black top and runs back to the front of the line. Pax caught on after round 1 and decided to adequately space themselves to move this along.

    BTTVF for a bit of plank and additional broga. Numbers, Names, Announcements, Prayers. YHC took us out.

    Announcements: News Years Day Convergence @ DogPile 7 am.

    Rousey is leading a Polar Plunge on Saturday at Reedy Creek. 7 am plunge followed by meat smoking party on site as you warm your bits. Bring your own meats to be enjoyed.

    Naked Moleskin: Great turnout on a post Christmas Beatdown. Good mumblechatter about Holiday festivities and family avoidance. Coffee afterwards is always quality way to catch up with Pax. Great to meet Pad Thai’s, inlaw from Dallas come out along with Dig Dug and Rousey streaking.

    YHC is out of town next Friday so if someone is interested in heading up Twin Team Cafe, I can bring the fixings by sometime during the week.

    Thank you fellas for the opportunity to lead. Always a good time at the Lounge.

  • 52nd Currahee of 2025

    When Bro speaks, people listen.  Here’s where he said to go:

    • R on Pump
    • L on Church
    • L on Copperas
    • L on Ridgefield
    • Cut through Old Prescott
    • Back to Godwin and SF

    Numberama, Nameorama, COT

    MOLESKIN

    The Gang at Currahee welcomed Big Spoon downrange from Tulsa, though he’s native to the WestHoe community, as a Godwin Eagle from way back.  Off they went for 4 miles and change, Bro code style for the final Currahee of 2025.  Fifty-two new routes are coming in 2026.  Stay tuned. Happy Respect Day to Lighthouse.

    ANNOUNCEMENTS

    The Bridge tomorrow – See Kubota

    Breaking Bread – see Oyster for January

    Convergence – 0700 New Years Day at DogPile

  • Tunnel Vision Inaugural Post

    While there have been plenty of soft launches at Tunnel Vision, this is the first post. Three of us were there for:

    Warm up, followed by a mosey through the Tunnel. Couldn’t walk it, so we Bear Crawled. Made our way to tennis courts for 25 count of Dips, Carolina Dry Docks, WW IIs, and Squats in each corner, with 5 Burpees in the center after each exercise.

    Slow mosey back toward Tunnel and did 7’s on the hill with Mike Tyson’s and WWIs. Took a break with 100 Abs (25 Heals to Heaven, 25 Crunch Frogs, 25 Side Crunches each side). Then Bear Crawled back through Tunnel for another set of 100 Abs (Irish Hammers, American Hammers, Crunches).

    Went to playground for Lindsey of Dips and Step-ups, then a triple check of Dirkins, Decline Merkins, and Pull-ups/Jerkins.

    Stretch, Announcements, Prayer…was a good morning.

  • Merry Christmas

    Thirteen KB warriors greeted the gloom of Christmas morning at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
    • KB 12 days of Christmas (had to combine the last 2 rounds due to time)
      • 12 lawn mower pulls (each arm) – 132 total
      • 11 overhead pulls – 110 total
      • 10 sit ‘n presses – 90 total
      • 9 curls – 72 total
      • 8 high pulls – 56 total
      • 7 KB swings – 42 total
      • 6 2x KB FK – 30 total
      • 5 squat thrusters – 20 total
      • 4 2x KB hammer – 12 total
      • 3 halos – 6 total
      • 2 figure 8’s
      • 1 run of the bus loop
    • COT with YHC taking us out

    A PAX of 13 for Christmas and 2nd F, which included 2 teenagers.   No AO has more momentum than Circus.  Plus One started with the cannonball, but thankfully bailed after 3 rounds.  Great way to start Christmas!

    Prayers up for those sick, dealing with addiction and job loss. 

    God is good all of the time!  A savior is born!

    Attila

  • Christmas Smokefest 2025

    Five festive NOS HIM’s posted to The Forge for a second annual DTH gift wrapping smokefest. Without once calling a rep in cadence here’s how the big box was wrapped:

    THE WARMUP BOW:

    • Mosey to the midpoint of the tip lot and circle up
    • Christmas tunes ON
    • Random exercises NOT in-cadence with breaking every two exercises to take a few looping runs on the knolls

    The RIBBON:  PAX run to various location all around the AO and Mt Chaplain to complete the following:

    1. Rockin’ Around The Christmas Tree (2:07) – SSH’s to the beat, and a Burpee for every “Christmas”
    2. Jingle Bell Rock (2:11) – Mtn Climbers to the beat, Merkins for every “Jingle”
    3. It’s the Most Wonderful Time of the Year (2:32) – Flutters to the beat, WWII for every “Wonderful”
    4. This Christmas (3:52) – Squats to the beat, Burpees for every “This Christmas”
    5. Here Comes Santa Claus (2:30) – Shoulder Taps to the beat, and a Groiner for every “Santa Clause”
    6. You’re a mean one, Mr Grinch (2:57) – V-ups alternated with Supermans to the beat, switching (rolling) with each “Mr Grinch”
    7. A Holly Jolly Christmas (2:16) – Monkey Humpers to the beat, with a Monkey Roll for every “Holly Jolly Christmas”
    8. Run Rudolf Run (2:45) – SSH’s to the beat, with a Lt Dan for every “Run Run Rudolf”
    9. Last Christmas – OYO variable movements ip and down the big hill – Run, Bernie, Bear Crawl, Lunge, Crabwalk, Broadjump

    Mosey BTTVSF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  MERRY CHRISTMAS F3 RVA! YHC is truly thankful to these fine few brothers who broke from festive fartsack tradition to start the day right. This was also YHC’s first F3 workout on a Christmas morning, and as a gift to myself, we just repeated the musical beatdown YHC gave the NoToll PAX on last year’s Christmas Eve. Might just have to become another F3 holiday tradition! Just like last year the PAX movement produced a lovely wrapped Christmas gift (see picture on Slack) but this year was a lot more hills. These fine brothers also went home laden with delicious cold smoked venison loin for their holiday charcuterie boards or frying pans. Keeping the Christ in Christmas, YHC closed the morning with a bit of a testimony during COT. Bottom line, Jesus is my Lord and Savior and He works through me every day to love and serve others, and it is a supernatural exchange wherein He gives me incomparable peace and joy in exchange for my obedience. My prayer is each of you finds the same miraculous life transformation and eternal purpose in turning your lives over to Jesus. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 1/1 Convergence, 0700 Dogpile

  • Santa Claus is Comin’ to West Broad Village

    Gypsy, Santa and a golden doodle named Rudolph rolled in to the Poco MS parking lot on 2 wheels at 5:30am sharp.  Someone got Pigskin to come back west, after briefly heading east, cause this AO’s actually got a Q today and it’s Santa.  

    Despite being an immortal and magical being, I’m not a personal trainer and despite having Flo on retainer, I thought it best to squash any possible litigation from the get go.  

    After some SSHs, DQs, helicopters and DMH – we had much preparations to do before the big night tonight.  First, we headed over to West Broad Village to Petco for some reindeer food.  

    Gypsy stayed back swinging bells for the holiday, since he’s nursing a hamstring injury.  He decided to punish himself by throwing 70 and 60 lbs KBs around until his hands stopped working.  Respect.

    Fun fact: the North Pole has a few AOs.  “The Work Shop”.   “End of the Earth”.   “Northern Lights and Reindeer Fights”.  “Big Snow Balls”. “Dasher & Blitzen” (that’s a running AO).  Santa usually Qs.  

    Today Santa shared some of his secrets while leading the pax: 

    To prepare for going down, and then up, about 1000 chimneys per minute tonight, the Pax was called to first do Crawl Bears, followed by Bear Crawls, across the parking lot.  

    Next up: a last-min gift for Mrs. Claus.  Off we flew with Rudolph at the helm towards Diamonds Direct.  We did 10 Diamond Merkins, 15 Jump Squats, and 20 WWIIs.  

    Then we flew over to Dave and Busters to pick up a couple of specialized toys made from materials that just can’t be sourced from the frigid tundra of the northern most section of the planet.  While there, we knocked out 10 Burpees, 15 Jump Squats and 20 Heels to Heaven.  

    With all this cardio under our belts, and my need to keep my weight up, it was time to carb load – so off we went to Whole Foods for cookies, more Burpees, Squats and Heels to Heaven.  

    We then ran back to Poco for a little Mary (FMs, flutter and a 60 second leg hold).  Recover!  

    Nice work today men!  Consider most of yourselves as being on the Nice list.  A couple of you just barely made it (you know who you are).

    Numbers.  Names.  

    Announcements: 

    Bridge 12/27. See Kubota for deets.  

    Pinto’s Remission Party (Kick Cancer’s Ass Party) 12/27 at 4pm.  

    Jan 1 Convergence at Dog Pile at 7am.  Some are gonna double dip at Circus.  And Circus will be led by Attila on 12/25 (apparently, there will be coffee).  

    Lastly, Salt Lick invites you all to join him in MABA or Make America Burpee Again.  All you have to do is a 100 Burpees a day for the month of Jan.  Think it’s too hard?  Well, Salt Lick has done it 3 yrs in a row.  So don’t be a wuss.  Instead, be a beast like Salt Lick.  We fall down, but we get up together.  

    No prayer requests.  YHC took us out.  

    F3RVA, thanks for having me from DR and for letting me lead.  I’ll see all of you in just a few hours. Merry Christmas to all and to all a good night.  -Santa

  • 50 something

    A trio of SOJ’s finest came out to see what SOT had in store. Expected was a Chaplain Q, unexpected was a YHC ghost flag planted. When this flag gets in my hands it is like a hot potato. With a quiet parking lot on the night before here is what went down.

    Mosey to back parking area for warmarama. Standard battery of exercises.

    Mosey to the track for the St. Nicky Fifty. Perform called exercises, run a half lap, wait for YHC to call next exercise. Exercises were: Merkins, squats, LBC’s, Plank Jacks, IW’s, Dollies, Drydocks, Flutters, SSH’s, etc. I think 6 laps completed before a slowsy then mosey to the flag.

    Prayers to Futons buddy Jack and all those traveling this holiday. Merry Christmas and to all a good night.

  • Distracted by Starlink

    Nine champions of the snooze gathered at First Watch waiting to see if the godfather would show. When 0500 arrived and no truck was in sight, off we went to the front of the church for:

    COP

    Various exercises including the ever popular SSH, helicopters, arm circles, jazzercises, mountain climbers, flutter kicks. After a comment on the non-traditional COP completing, off we went to the back of the church for:

    The Thang

    We broke up a Dora today into individual performances. 10x arms, 20x legs, 30x abs. Burpees were scattered throughout as well.

    Round 1/5 – Staggered merkins, jump squats, LBCs

    Round 2/6 – Staggered merkins, monkey hummers, box cutters

    Round 3/7 – Werkins, reverse lunges, HTH

    Round 4/8 – Diamond merkins, ball dippers, APDs

    Round 9-10 – Merkins, jump squats, LBCs

    Various runs and burpees were to be had with the occasional bear crawl to no where in particular.

    Numbers, names, YHC took us out.

    Moleskine

    Great morning for a workout with mild temperatures and energetic PAX. Kudos to Big Spoon who was back in town from Tulsa. Lots of Tulsa references from the PAX this am.

    Enjoy the goodies. See y’all soon.

    Splinter

  • A Double Helping of Beatdown

    Knowing the next few days will bring double portions of Christmas ham and hot cocoa, YHC opted for a double-helping of beatdown with the Carpex PAX this morning.

    0500-0545 – AO: “005” – PAX: 7

    WARMUP: Mosey around the park to the kiosk taking the long way

    THE THANG: Group chases 1 pax around the 4 corners of the field (only one to get caught by the group was Ma Bell (Cumming)): 

    Corner 1: 20 count LBCs

    Corner 2: 10 jump squats

    Corner 3: 20 wide grip merkins

    Corner 4: 10 lunges each leg

    0545-0615 – AO: “Shakin-Not-Stirred” – PAX: 23

    WARMUP: #ao-wed-005

    THE THANG:

    Christmas Eve is the big deal in Poland. So YHC shared a set of Polish traditions starting off with watching for the first star of the evening (Star Jumps) and recognition that it’s the Angel, not Kris Kringle, who brings the gifts in Poland. 

    Thang 1: 12 course meal of 12x rock exercises / 12 squats / shuttle run

    We usually leave an extra spot at dinner so 12 rock burpees for that little bit extra. 

    Thang 2: after dinner we open presents. So my present to the pax is 12 burpees 

    Thang 3: midnight mass after dinner and gifts. Lots of time on knees so we did a set of Jack Webbs back at the flag. 

    MARY: nope 

    ANNOUNCEMENTS: convergence NYE

    COT: Prayers for travelers; spoken and unspoken; healing; Nature Boy 

    Merry Christmas Eve all!