Category: Richmond, VA

  • The Murph meets Dora 123

    19 men and 1 FNG (Friendly New Gal) started the weekend off the right way and this is what we did:

    The Murph – 1 mile run, 50 pullups, 200 merkins, 300 squats, 1 mile run

    Mosey from flag to circle at the top of amphitheater for Dora 123.  Partner up. While one partner runs to Carillon, up steps, around back of Carillon, down steps and back to partner.  Other partner performs exercises.  As a team, perform 100 WWII situps, 200 flutterkicks, 300 LBCs.

    Mosey to hills behind amphitheater for Modified Jacobs Ladder. Run down hill to and up hill to perform merkins x3. Repeat x7.

    Mosey back to flag for Numberama, Namearama, and COT.  YHC took us out with prayer.

    NMM : A couple of months ago, Toga had the Q at Wdog and we did the Murph.  That day we needed more time, so YHC thought this mornings Dogpile hour would be perfect opportunity for the PAX the complete The Murph.  Turns out we completed The Murph in 41 minutes.  Great job by everyone.  Because the PAX kicked The Murph’s ass and Honeydo did not want to miss out some abs exercises, YHC thought Dora 123 would fill the last 19 minutes of the beatdown.  YHC was wrong as the PAX completed an ab heavy Dora with five minutes to spare.  Not wanting to deprive the PAX of a complete 60 minutes, the Jacobs Ladder filled the void.  Whatever YHC threw at the PAX this morning, the PAX cruised through each section with F3 ease.

    Welcome to FNG K2 (YHCs youngest 2.0)(Good job of embarrassing all the old men with the pullups, Dad could not have been prouder)

    Way to work this morning men.

    Circle K

  • 16! Who cares?

    10 people started a bit of a roll your own workout for today’s edition of RAMM.  Here’s how it went down:

    Turn left on grove and run at a leisurely pace for 6 minutes then turn around and meet back at the corner of Westmorland and Grove.  Mosey to the main soccer field for 16 100’ish yd sprints with 45 secs rest in between each.  Line up on Westmorland for indigenous peoples’ run back to the parking lot.  Using the small field by the lot, high knees down and back, butt kickers down and back, Russian soldiers down and back, and one pass at slow, knee to the deck lunges.

    We think TYA ran a lot on his own, and Lab Rat searched for him a little.

    NMM:  YHC had been thinking about the 16 sprints for some time and even asked for the Q from Lab Rat just to give it a go.  The backstory is that the University of Alabama football team does 16 sprints at the end of practice every week, sixteen sprints for sixteen national titles.  YHC thought that was pretty powerful stuff.  Without giving this drop the mic moment some time to sink in, Splinter immediately said, “Who cares?”  Apparently JMU is not impressed.

    On top of this lack of wonder at such an awesome achievement, YHC really didn’t know how hard the sprints would be.  It sounded pretty awful, but the PAX rolled right through and stayed on pace throughout.  You should have seen the wheels on TwoCan!

    Re TYA and Lab Rat, I’ll need them to tell their own stories.

    Stay Classy,

    Toga

  • Two Right Shoes

    19 men awakened from the fartsack to enjoy perfect weather to work up a sweat.  Here is what we accomplished before most people have opened their eyes:

    Mosey around church parking lot to form a plank line.  Merkin x15 IC.  Polar Bear across parking lot stopping at each parking space to perform a merkin.  Plank when finished. Merkin x5 IC.

    Mosey to field for some fun 11s.  Run across field, perform 10 merkins.  Run backwards across field, perform 1 WWII situp.  Repeat until 1 merkin and 10 WWII situps.

    Mosey back to church parking lot and around church building for four corners around church building.  Corner 1 merkin x25, Corner 2 Jump Squat with a Jump Shot x 25.  Corner 3 American Hammer x25. Corner 4, LBC x25. Repeat entire circuit x3.

    Alabama Prom Dates x25, FlutterKicks x40, Freddie Mercuries x20, Rosalitas x10. (All IC)

    Line up along parking lot for an abbreviated Mini-Beast. Lunge across parking lot stopping along three points and perform x3 of called exercises. Exercises called included BallDippers (Spit), Merkins (Chapstick), Burpees (Emoji at YHC insistence)

    Mosey back to VSF.  Numberama, Namearama, Abacus took us out with prayer.

    NMM :  The hardest part of Qing for YHC is writing the backblast, especially coming up with an appropriate Title.  So Abacus showed up to the AO on his bike with 30 seconds to spare.  THE Carpenter mentioned that he had about 30 seconds to change into his running shoes from his cycling shoes.  Abacus’s response to said issue was that he had plenty of time.  Until the second issue of the morning presented itself to Abacus.  Abacus “OH no, I picked up two RIGHT footed running shoes”.  With that being said YHC pronounced it was time to Mosey and YHCs dilemma of an appropriate title was solved.  In true F3 spirit, Abacus put on both RIGHT shoes and crushed the beatdown. (On a side note, Abacus in true F3 spirit, used this morning beatdown for a 40 mile bike ride afterword. Respect.)  YHC had not Qd at The Creek and was not familiar with the entirety of the property.  Therefore, YHC did not have a true game plan for this morning.  Fortunately, Emoji mentioned how much he enjoyed HoneyDo’s 5 mile Polar Bear earlier this week.  YHC thought to himself that would be a great way to start the beatdown.  YHC was thinking The Polar Bear would be a option for the day, but Emoji cemented the start.  During the 11s, the mumblechatter subsided, as YHC believes the PAX was concentrating on not running over each other.  That field is real dark at 530am.  Nobody collided, although YHC believes Helix? performed a backflip over a PAX member performing merkins as he began his backwards run during one pass.  Spit and Helix led the PAX through the four corners, with the rest of the PAX really pushing through a fast pace.  We finished with an abbreviated Mini-Beast to cool down.  Only an F3 beatdown ends with a Beast.  That is how we roll.  AYE!

    Welcome to Front Porch and I-Beam.  Looking forward to seeing you at future workouts.

    Great work this morning gentlemen.

    Circle K

     

    PS. My apologies to the PAX member I am missing.  Not intentional, I still have visions of Abacus running around the church with two right shoes and that is creating a fog in my memory.  Someone please help me, so I can update the PAX list.  Credit is due upon the completion of an F3 workout.

  • Welcome Back Punk

    23 fearless warriors and warrior princesses greeted the dawn of a new day at 45MOM.  In addition to cool autumn air, success was abound.

    The Thang:

    Appetizer:  20 X SSH, Imperial Walker, LBC, Freddie, X 15 Merkin

    Death By Donkey Kicks – Starting with 10 donkey kicks, YHC watch was set to go off every 45 seconds.  With each round more donkey kicks were to be completed in the same amount of time.  Rounds were as follows 10, 11, 12, 13, 14, 15, 16, 18, 20

    Run Away – In a similar fashion to “Love Hill” partner up.  One partner runs to the other end of the field and back to the partner who is completing exercises and making their way to the same end point.  Exercises were broad jump burpees, lunges, polar bears

    Run Away Again – Same as before, switch up partners.

    Bushwacker 11s – Find a new partner for a little tag team 11s.  Starting at one side of the field complete 1 burpee.  The modification is that your partner is elbow planking on the ground and a burpee is completed only when that partner is jumped over.  Then complete 10 Stuart Scott Merkins.  In the merkin position face your partner, chest to ground, on the way back up give your brother a hi five.  Complete and run to the other side.  Start with 2 partner burpees and 9 SS. Complete as AMRAP.

    Moleskin:  YHC was away from the greatness of RVA for one week.  This is the first time in months I have missed more than a few posts in a week.  I will save all the sappiness and just say it’s damn good to be back.

    TClaps to Athena.  She is a warrior princess and absolutely crushed the workout today!

    There was a little 2nd F at Alamo BBQ with Lab Rat, TYA, DK and Wedding Singer.  We are on record for how much we think Two-can has been kicking butt.  When you do the the work, everything falls into place.

    Bushwacker 11s were named post workout in homage to seeing the actual Bushwackers at Reunion Arean in Dallas, TX in 1987.  They were in the matches leading up to the main event between the Ultimate Warrior and Andre The Giant.  According to his recent biography, there is a good chance he drank more than 50 beers before the match.  RIP Andre.

    Word on the street is there is a merkin challenge in November.  Be ready folks, this should be a fun one.  See Lab Rat for details.

    Be super.

    -Hardywood

  • Salmon: Healthy, but not Gloom friendly

    A fearsome four posted to Circus Maximus on a beautiful fall morning. Temperature was 48, in between short sleeve and long sleeve temps.

    COP:  SSH, Merkins, Flutterkicks, Hillbillys (w/Jville flair optional)

    THE Thang-  Mosey to back of school. attempt Merkin Rows into Side plank, audible to side palank with KB. then 5 sets of: Donkey kicks, 20 Swings, lunge, KB Hops, and Halos. 30 seconds of plank with KB drags.

    MOSEY to field- Triple check. Run, Situp press, Cleans. alter to Dora- 50 Situp presses, 100 Swings, 150 Tricep presses.

    Mosey back to parking lot for Chiabattas- Rows and Alabama Honeymoons. Finish up with American Hammers. Atilla took us out.

    NMS- It was a PAX of 3 until 5:30 when Chum arrived to make us an even four. mumblechatter broke out immediately from the Gloucester gang during the COP, but subsided when Jville had to make a facility run 5 min in. Apparently he had Salmon last night and that did not go well with tossing around a kettlebell in the gloom. YHC thinks this after Wilson’s digestive issues at Dogpile last week means PAX should avoid Salmon before posting. Stick to Ribs and burritos, but I digress.

    The side plank with KB high might be a keeper although getting it up repeatedly is unwise. YHC felt at liberty to tinker with KB variations with a small and veteran KB PAX.

    Jville arrived back refreshed during the Triple  Check, moving us into a Dora.

    Mumblechatter at the end was about how Atilla has a future in radio with his gruff and low voice. If we ever have a F3RVA event to broadcast a pairing of Marv and Atilla would be gold over  the airwaves.

    The Circus Maximus regulars were missed today, even Toga.

     

  • Windy City

    A Pax of 2 ventured forth from their hotel to the park across the street.

    COP

    20 SSH

    15 Don Quixote

    20 Imperial Walkers

    Arm Circles- 10 small, 5 large – reverso

    Line up at the 12 on the giant sundial in the park. Bear crawl around the outer circumference stopping at the 3, 6, 9, and 12 markers to do that many repetitions on the following:

    lap 1 – merkins

    lap 2 – burpees

    Mosey down to the park adjacent to navy pier for some Dora.  Partnered up, one of the pax would run the loop around the fountain while the other did the following: 100 merkins, 200 flutter kicks, 300 LBCs.

    Next on to 11s with dips on the park bench and derkins on the fountain mound.

    Mosey back to the hotel and perform a round of pole smokers.

    Finish the workout with a ring of fire, twice around!

    McRib took us out post announcements.

    NMS

    Perfect weather today for an urban nomad beatdown in the Windy City the morning after a Cubs victory!  We  attempted to get others to join us, but the prospect of working out at 530 deterred many.  Another day to go to EH more volunteers.

    it was awesome laying in the park during Dora and watch the city come alive as lights came on in a fragmented pattern across the neighboring apartment skyline.

    Go Cubs!

     

  • November Merkin challenge

    2016 Merkin Challenge

    Standard goal is 5000 for the month, feel free to modify as you see fit.  5 days to rest up, gentlemen!

    Also, this challenge (as all of our monthly challenges are) is open to family members.  Feel free to share the link with your M and shorties.

    Any questions or lack of motivation, see Swirly.

  • Smokey Mountain Relay

    Preblast: Check your schedules boys ….

    There will be an F3 Corporate  team participating in the Smokey Mountain Relay April 21-23 2017.

    If you have interest in running or being a driver please see TYA or Swirly. Our goal is to have a 12 man team plus 2 drivers . This relay is similar to the BRR…  More details will follow..

     

  • Stairway to Heaven

    Nine faithful attended a hump day workout at the Carillon.

    The thang:

    Mosey to circle – 20 SSH, 10 Don Q, 20 Imperial Walker, 20 Freddie Mercury

    Mosey to Carillon, partner up.

    Round 1: partner carry up stairs and over to other stairs, run down, each partner 2 times through

    Round 2: wheelbarrow up steps, lung across, run down, each partner 2 times through

    Round 3: 100 merkins total, other partner runs up and down stairs

    Round 4: 100 2-count mountain climbers total, other partner bunny hops stairs and runs down other stairs

    Round 5: 100 2-count flutter kicks total, other partner bear crawls up stairs over to other stairs and bear crawls down.

    Round 6: Running up opposite stairs, meet at top, partner 1 does 25 leg throws, run down stairs, partner 2 does 25 leg throws, repeat

    Triple check –  perkins (?) – one man elbow planks, one man puts legs on back of other and does merkins, third guy runs up and down Carillon steps.

    Mosey to long field – 50% run down, 20 LBCs in cadence, 75% run back, 20 count box cutters in cadence.

    Moleskin – Great work today PAX. YHC felt it was a good day to get some stair work in, and what better location than the Carillon which is quite majestic lit up in the night sky. Not sure what the triple check exercise is, maybe a perkin, but it’s a darn good triple check. BT was found wanting on hump day by a small terrier during the LBCs. Let him finish BT, just let him finish.

    -Singer

  • Merkan Mile and a new Lazy Dory Variation

    Four of the faithful posted in pitch blackness this morning at #SOT. There was a chill in the air, and all waited in their cars until the appointed time. Johnsonville (YHC) planted a SF and took Q. Here is how it went down, more or less:

    Mosey to soccer field inside track. Squint to see anything at all.

    COP warm ups with SSHs, Imperial Walkers, Scap Merkins, Hillbillies, Low Slow Squats, Flutter Kicks, and LBCs. Ala Rosie, do burpee ladder between sets, starting with one and increasing to seven.

    Mosey onto track. Merkan mile pausing after each set of 25x Merkans for plank variations and to regroup.

    Native American run along sidewalk to basketball courts.

    Pair up for Lazy Dora variation with each pair doing 100x merkans, 200x LBCs, and 300x squats. Instead of running or planking, the non-exercising partner did crab-cakes.

    COT with YHC taking us out.

    Announcements:
    — PLEASE HEADLOCK MEN IN VIRGINIA BEACH AND OTHER AREAS OF TIDEWATER Send names and email addresses to HamptonRoads@f3nation.com.
    — If you are willing to take a VA Beach road trip, then talk to Toga, Bleeder/TYA, Hardywood, or Rosie to get a spot on their teams.

    Moleskin:

    This was a tough workout, and men attacked it with no complaints and good form. Wilson attempted a little bit of mumble chatter, but the PAX was not about to be distracted from their gloom.

    It is good at SOT to always move away from the parking area as fast as possible to avoid carbon monoxide poisoning. We did that this morning, and did not returneto the SF until the very end.

    Great job this morning! Jville