Category: Richmond, VA

  • Muzzling the Mumble-Chatter

    Tight circles had to be eliminated with a PAX of 23 at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • AMRAP challenge – 5 exercises in 30 second increments, with 20 second of rest in 1st round, then reduced to 15, 10 and 5 in subsequent rounds
      • High pulls
      • Tricep press
      • Squats
      • Curls
      • KB swings
    • Run the bus loop
    • AMRAP challenge – Part Deux
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • Presses
      • Hammers
    • COT with YHC taking us out

    Great work from the PAX today.  This workout is a challenge with the sheer number in the PAX and the unrelenting mumble-chatter at commencement.  It does not help that the late arriving Fudd almost parked his big @$$ SUV in the middle of our circle to avoid having to walk to us.  However, as the workout gets into the reps and reduced rest, mumble-chatter begins to cease.  T-claps to Joey Chestnut and Mariner…no school yet up early to embrace the gloom.  Offshore and YHC are raising a pair of weak fart sackers.  They also did not shart their shorts.  Somebody check on Handshake.

    Several announcements.  Tables at the Suicide Awareness Walk and TLL this weekend.  They are building a handicap ramp for Friends of Barnabas on Saturday.  Sign up for the Bridge.  More details in Slack.

    Prayers up for the many of our friends in the PAX that are impacted by cancer and for those searching for jobs.

    God is good all of the time!

    Attila

  • Ravaging the Archives for Blues Clues

    The Crossing regulars welcomed the latest FNG-de-DTH in style, taking to the lush upper field for a fun ride down memory lane. Many a reader will be hard pressed to remember the last time they experienced these Exicon relics, if ever. Please take notes and share the love with your own PAX. 

    The THANG: 

    WARMERAMA: 

    • Mosey back to the field and circle up
    • Jesus Beats Remix starring Forrest Frank
    • Welcome & Disclaimer
    • Warm-up Reps IC – including a few throw-back oldies

    COP #1:

    • Partner up for B.O.M.B.S.
    • Teams complete (like a Dora) the following cumulative reps while alternating a run down the field and back
    • x25 Burpees
    • x50 Overhead Press holding Low Squat
    • x75 Merkins
    • x100 Big Boy Sit-ups (WWII’s)
    • x125 Squats

    F3 PLANKORAMA REVIEW – The Mission

    COP #2:

    • Line up for SHE HATE ME
    • PAX traverse the field via 20 lunges, stopping for x10 Groiners and x10 Merkins from one end to other (two reps down and two back)

    F3 PLANKORAMA REVIEW – x5 Core P’s

    COP #3:

    • Circle up for THE CIRCLEBURP
    • Pass a burpee around the circle while rest of PAX are completing a given exercise
    • x5 Rounds – Al Gore, SSH’s, Lunges, Shoulder Taps, Flutters

    F3 PLANKORAMA REVIEW – The Credo

    COP #4:

    • Line up behind DTH for The BATAAN DEATH MARCH
    • PAX Lunge walk while last man completes x3 burpees and runs to the front
    • Down the field and back for all PAX to have a turn

    COP #5:

    • Circle up on your SIX with heads at the center for GUANTANIMO
    • PAX jump up in succession to run around the circle either tossing legs up or throwing them down, while supine PAX keep the legs straight and off the ground
    • 2+ rounds completed

    Mosey BTTF for a few extra reps and COT:

    • Counterama # 7
    • Namerama – welcome BLUES CLUES!
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Beautiful weather for a bootcamp, keeping the PAX localized to the field for the sake of a few Clydesdales and a quickly-exhausted FNG. Big welcome to Jeremiah Blue, nicknamed BLUES CLUES! He’s been a faithful brother in YHC’s Bible study since recently accepting Jesus as Lord and Savior. Let’s pray he keeps seeking the fitness, both physical and spiritual! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC
    • 10/4 Handicap Ramp Build (see Gomer)

  • Eastend OGs!

    Two eastend OGs linked up to kick off October the right way with an OTB. Plenty of chatter during Warmarama, but it tapered off once we started that mosey…..

    The Thang:

    • 11s on the hill
    • Hand release merkins at the top, Ukrainian soldier squats at the bottom?Transportation of a Bernie back up the hill.
    • Pull-up bar work
    • 5 pull ups, 10 squats, 15 merkins. Complete 10 rounds, with a mosey after round 5.
    • Mosey back to the flag to wrap it up.

    Numbers, Names and Announcements

    Beaver is gonna have a baby any minute!

    Don’t Waste The Day!

  • Breezy Broga

    Conditions were ideal and the breeze, she was a blowin for the early edition of FW Broga. Muscles were stretched, chatter was mumbled and groans were audible. Shoulders, hammys, calves, back and glutes were worked specifically. Talking shavasana was a first. Great work fellas.

  • EMOM

    Good turnout on a nice Wednesday morning for some kb action.

    Mosey around parking lot then some COP

    EMOM – every minute on the minute

    The Q calls out the exercise and reps, the PAX does it every minute on the minute. Exercises rotated between upper, lower and core exercises. Rinse and repeat until time.

    Yard sale led us on some boat canoes, some GRAMS to close out.

    Numbers, names, Corned Beef took us out. Great mumble chatter as usual.

  • A Simple Minds(ed) Workout

    7 HIMs showed up on a fantastic morning to take a musical journey from the 80s to present.

    A month or so ago, YHC was introduced to rucking. Since my body does not like full workouts on a daily basis, rucking filled the need to keep active with less stress between workouts. YHC worked with a cheap backpack until that was no longer viable and then decided to commit to an actual RPC from GoRuck. The best thing about rucking (besides the exercise)? The music! 45-60 minutes of 80s music or something uplifting is magical first thing in the morning.

    A favorite of YHC is a live album that just dropped from 80s legends Simple Minds – Live in the City of Diamonds. It’s got all the right music with all the right beats and tempo for a great ruck. To celebrate a band that has been making great music for 40+ years, the PAX danced their way through a Simple Minds themed workout.

    2022 introduced us to a new album called Direction of the Heart. A great song from that album is called “Human Traffic”. It is about how we get into doing the same things over and over. In the spirit of breaking from that pattern, YHC decided this Q needed an infusion of some activities he had not seen yet.

    To ensure we were “Alive and Kicking” to start the workout, we took a quick mosey out of the parking lot to check out the progress on town homes in Harpers Mill and returned for the Warmerama.

    • 10X SSH
    • 10X Abe Vigodas
    • 10X Alabama Prom Dates
    • 10X LBCs
    • Leg Crossover Stretches – hold for 10 count on each side
    • Knee to Chest Stretches – hold for 10 count on each side

    COP 1 – Everyone grabbed a coupon

    Also from Direction of the Heart is “First You Jump” which focuses on taking a leap of faith and then getting your wings. For many of us, that reflects how we came into F3. In recognition of this song, we dove into some jumping exercises.

    Three Corners from the clubhouse intersection, carry coupon overhead or grocery style and perform exercise:

    • Corner 1 – Playground end – Killer Roos (broad jump from one side of lot to the other)
    • Corner 2 – Clubhouse Intersection – 10 Frog Jumps (coupon laid flat, hands on it and jump legs backwards)
    • Corner 3 – Pool Entry end – Al Gore Hops (hug coupon and squat to jump)

    Cycle 3 times

    20 count

    Put Coupons away. To avoid the muddy field, we stayed in the parking lot.

    COP 2

    The album “New Gold Dream (81-82-83-84)” was the breakthrough for Simple Minds in 1982. It included the smashes “Promised You A Miracle”, “Glittering Prize” and the title track. In honor of New Gold Dream, the PAX got down by pairing up for exercises.

    Each team member had to perform the following while the other member ran the parking lot and back. They then alternated until each team had reached the desired total.

    • 81 – Triple Pump Squat Jumps – Calf raise, Squat, Half way up, Squat, Full Jump
    • 82 – Larry Bird 3-point shootout – pick up ball, jump and shoot
    • 83 – Man Makers – 3-position side straddle hop
    • 84 – Merkins

    To ensure that we could “See The Lights” we circled up under the street lights.

    COT kicked off to ensure we all remembered “Don’t You (Forget About Me)”

    • Announcements
      • Check out Nancy Lopez’s post about Kenya donations and provide accordingly as you can
      • 12/6 Daddy Daughter Dance, details to come
    • Excel prayed with a specific callout by Heist for all those dealing with cancer and other illnesses. Spud Web shared about a colleague serving with him that lost an infant daughter so we prayed for them as well.

  • Winning = 2 pounds and 1 year lighter

    Seven ruck studs embraced a cool morning to celebrate OC’s successful weight and age loss program. The secret to his success is simply believing he is a year older than he actually is for a while, and then DK reveals the best birthday present possible – “bro, you’re turning 49, not 50…” 

    The THANG: 

    YHC set an EMOM timer to go off every 5 minutes at which point all PAX stop rucking to complete x3 Burpees (ruck packs ON), and the #60 sandbag is passed to another HIM. 

    The PAX completed three loops around the Stony Point Business Complex, and stopped a couple times at the patio area outside Gelati Celesti for variable core reps and review of the F3 Mission, Core Principles, and Credo. 

    Variable mumble chatter included, but was not limited to, advice on how to survive Grow Ruck, making and breaking good and bad habits, and the weather. We enjoyed a lovely coffeerama at Einstein afterwards discussing chapter 3 of “Atomic Habits” and the PAX was fully satisfied with all three F’s being honored. 

    Yours AYE! ~DTH

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC
    • 10/4 Handicap Ramp Build (see Gomer)

  • It’s Not The Old Ninety Nine

    6 non fart sacking beasts made their way to The Old Hundred for a proper beatdown this morning. With an assortment of kettlebells from CSAUP, the PAX quickly identified their own.
    After a longer than anticipated run, we circled up to kick things off.
    Modifiers 

    DMH, Ukrainian soldiers, Walk out merkins Flutter kicks, hello dolly, LBC to get the blood moving.
    The Thang.
    Count was a collective to 100 of the following.
    Squat thrust,Squat curls, Devil halo, Single leg dead lift, WW3, windshield wipers, Press overhead pull, Wall sit front press and over head, Bear position pull through, Rifle carry high knee.

    After that, YHC felt bad that 50% of the PAX did not get to experience the KB portion of CSAUP, sooooooooo. Spell your F3 name. See picture.

    Once complete, Plank until time.

    Numbers, names, PR, COT.

    prayers for our healing PAX and additional prayers for Handshakes family member.

  • Morning Miles at St. Christopher’s Track

    We had a solid turnout this morning with twelve men hitting the pavement for the spider run. Runners tackled different distances:

    The 4-mile crew completed 3 laps around the track, while those pushing for 5 miles logged 7 laps. Our distance seekers went the full 6 miles with 11 laps under their belts.

    Important Reminder

    Time is running out! We have just two days left to support our brothers in Kenya. We’re still accepting donations of shoes, socks, or cash. If you’ve been meaning to contribute, now’s the time to make it happen.

  • Rainy and Drizzly

    Three men showed up on a rainy and humid September morning. Yardsale took the Q but all 3 had input. Yardsale warmed everyone up with side straddle hops, arm circles, hillbillys and a few others. To get out of the rain we did a couple rounds of triple checks in the courtyard followed by 11’s at the flagpole. Next was some 4 corners with the PAX taking turns on who chose the exercise. We were sure to hit the upper body, core and lower body each time around. As usual Mustang had some exercises that were different than we usually do which is always appreciated. After 45 minute we jogged to the parking lot. Numberama, Namarama and Yardsale took us out with a prayer.