Category: Richmond, VA

  • F3 Bon Iron

    The Birth of “W”

    The Pax: Scram, L Woods, Machismo, Machine Head, Spencer (“W”)

    FNGs: 1 (Spencer, named “W”)

    The Q: Machismo

    The Thang: 4 Corners Prostitute-Style, Curb-Work 11s, and a Glorious Wall Detour

    The gloom welcomed five men to Bon Iron this morning, including FNG Spencer, who arrived just in time to catch the final disclaimers—a perfect start to the F3 trial by fire. YHC (Machismo) was quickly reminded that for a new guy, the mental hurdle of seeing a humble water spot and deciding “this is where we execute the LBCs” is part of the beautiful misery we cherish.

    After the mission was stated, we moseyed to the Cancha de Riverside for a proper re-calibration.

    WARMARAMA: Court-Side Calisthenics

    The Pax worked through the non-negotiables to prepare the soft tissue for the abuse to come:

    • SSH (Standard F3 count)
    • Imperial Squat Walkers
    • Mericans (Standard Push-ups)
    • The ever-blessed Don Quixote (Arm circles, forward and back)

    THE THANG: The Road to the Wall

    We stayed on the court to kick things off with a brutal 4 Corners Prostitute-Style beatdown:

    1. Corner 1: 10 Merkins
    2. Corner 2: 20 Squats
    3. Corner 3: 30 LBCs (Making excellent use of the court’s puddles, indeed!)
    4. Corner 4: 40 SSH

    After sufficiently draining the gas tanks and, perhaps, Spencer’s remaining inhibitions, we moseyed across campus to the curbs near the pavilion for classic 11s (descending one side, ascending the other).

    • Dips (Starting at 10)
    • Step Ups (Double count, starting at 1)

    With the clock burning, YHC decided the standard route back was too dull. The final leg was an adventure: a Crawl Bear down the ball field hill and through the woods in search of the border. What did we find waiting for us? A great, beautiful, tremendous Wall (and yes, impersonations ensued). We honored the discovery with 20 Hoe Downs before the final, hard mosey back to the Shovel Flag.

    COT/BOM (Circle of Trust / Ball of Man)

    The FNG, Spencer, stood at attention, ready to receive his permanent name. Given his background in political campaigning and his initiation into the gloom both by men bearing W’s, he was christened: “W”. Win for the second FNG coming to the ranks through Bon Iron. Welcome to the fold, brother! Nice recruiting L Woods.

    Mumble Chatter & Announcements:

    The haul to Riverside is a clock burner, and the baseball fields and parking areas near Bon Air offer plenty of future punishment potential. L Woods offered to take the Q on future occasions, but noted he’ll be Grow Rucking this coming weekend.

    Praises & Prayers:

    • Prayers up for Machine Head desire to have a baby.
    • Prayers for W and L Woods’ friend battling cancer.
    • Continued prayers and congratulations to L Woods and Erica on the pregnancy.
    • Kudos to Scram for outrunning his kids and getting out to keep up the intensity.
    • Prayers for a successful and challenging time for L Woods rucking next weekend.

    Always an honor to lead the men of Bon Iron.

    Aye,

    YHC

  • Welcome to “The Rock”

    Well, after the ruck and workout challenge down at Alamo and other locations. I had a slight feeling today was going to be light turnout(only 2). I decided let’s start Anna see what happens. A small venture over to the court in the mist (by the way at no time we did hide under anything that would be considered a cover. A warm up SSHs, Imperial Walkers, Ukrainian Soldiers a little dead man hang(I heard DTH put everyone thru the ringer Thursday). We started with a good basic 11s(Merkins and squats). Then ventured to the parking lot near the dog park(we had an audience of 3 look at us probably wishing they were with us and not in the fenced in area). 25 jump ropes, 50 ski Jumps, 76 American Hammers, 100 Flutters(a nice 4 corners to get into the groove). To the concession area next for a TC(30 second People’s chair, 20 deep tricep dips feet elevated, run down the steps up the grassy hill).

    Dropping the hammer a little bit with sprints, halfway up turn for Bernies then a light mosey back to the start(4 rounds). A little recovery, then over to the start for a semi DORA(100 Carolina Dry Docks split into 4 rounds of 25 then a little run, followed by 200 toe taps 4 rounds of 50 with 30 jump ropes. I had an idea I want to really brunt it and this will be the new Mudslide standard at the end: 2 laps around the park at spots ascending burpees 1-5, second lap descending 5-1. The goal is to do 2 laps but the total burpees numbers will be higher. At 3.5 total miles, we were done.

    i enjoyed today, yesterday though I needed to shut down yet it looked like I grew and the body really recovered where it was looking good after the rest. The park is starting to come around the baseball fields are going to look real nice once completed. For me, now on I will call RNR “The Rock” I like the name of by the way send some sympathy to a certain Richmond officer who’s a FSU football supporter(another big loss to UVA yet again). See you next gloom as Aerosmith would say “I’m back in the saddle again!!!”

  • The Things We Do For Beer

    ”You attract bees with honey” is a famous saying. Tonight showed you attract ruckers with beer! 12 (but then 13 after Cookie ate his pancakes and 14 after Ponch was told to get his ass out there) came out for what will be the first of many CSAUP Rucks!

    THE THANG

    Swoop kicked it off with ruckless 11s and ruck-on 4 corners around Alamo and we proceeded on our way. Crabgrass had a surprise for the PAX at the top of a dirt mound at a construction site where we found 6 sandbags waiting for us. Quick triple check with runner carrying sandbags + planks & SSH.

    We carried our 6 new sandbag friends with us as we made our way to Satans Hill. We split the group in half Team A) carry the sandbags to top of hill with rucks on and back. Team B) line up and do snake order merkins until Team A returns. Round 2 same thing but with jump squats.

    made our way to Old Hundred and Warby had a diabolical chart of exercises associated with letters. Spell your name and pay the price. Those with 5 or less letters had to spell their name twice!

    Began our 2.5 mile trek home to Alamo

    4 hours, 9.5 miles later we gathered around Alamo parking lot and began cracking open beers and enjoying some much earned guy time! Great work everyone, we pushed it hard today and no doubt each of us will be exhausted tonight and feeling it tomorrow, but we had smiles on our face the whole time and we all are glad we made it out tonight. One thing is for sure – we need more of these and there will be!

    THE HIGHLIGHTS

    1.5 miles in and Warby’s sole separates from his shoe. Thanks to some McGyver gorilla tape, we fix his “flat”. One mile later, his other shoe disintegrates and we need even more tape to get him back on the road. The fact that he completed another 7 miles in this janky setup is beyond words (see photo)

    Ponch’s daughter arrived home while we ascended Satans Hill and she was given a message to give her pops…”Get Your Ass out there”…and he obliged!!

    Special shoutout to Focker who answered a 10pm SOS call for some size 8.5-9 shoes for a ‘vagabond’ barely surviving.

    Thanks DTH for cranking the tunes even though one PAX was concerned the ‘house in the woods’ would be awoken by Bittersweet Symphony and seek revenge. Crank it up!

    14 HIMs have never had a beer that tasted so good. It’s so good when it touches your lips!

    Thank you to those who organized and thank you to those who supported. A great night for F3 RVA!

  • 11 1/2 back

    YHC’s beloved Cleveland Guardians started September 11 1/2 games back of Detroit in the central. We are tied while holding the tiebreaker heading into the weekend. It seems like cause to celebrate with a workout. No team has ever erased a double digit lead in September to win the division. With that said a threes company of PAX dusted off the fartsack ready to end the week right.

    Quick mosey around the lot.

    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: Run to intersection perform 11 1/2 of called exercise. Progressive on the exercises as we arrived at next intersection. 11 Merkins, 22 WWII’s, 33 Squats, 44 drydocks , 55 dollies, 66 SSH’s. Erase the board on way back then 11 plank jacks, 22 LBC’s and 33 ??. Ran to far back of hood and cut over to Willomore and through woods on way back.

    YHC took us out in prayer.

    Thank you gentleman for coming out and pushing me. Sometimes a small group is a great group.

  • Train of Disappointment

    Lucky 7’s were tossed around at the latest installment of the award winning “Twin Team Lounge” this morning. Here is how things went down.

    5.30 is called so off we mosey for bit of warm up at the blacktop. Disclosures and introductions are completed. Conversational warm up included Dead Man Hang, Ukrainian Soldiers, Helis, DQ’s, Jazzercise among others. So we begin

    Mosey to the black top corner for 4 corners BroCode style. 10 merkins, 20 squats, 30 lunges and 40 shoulder taps.

    Pax noticed YHC brought some coupons to be stored for future use early on. Not to disappoint as numbers were perfect, we moseyed to the bus loop for a circle jerk. 6 stations of various block exercises while timer ran the loop and back. Exercises included rows, curls, squats, squat thrusters, WWII’s, and chest press. 2 rounds were completed.

    Mosey over to the benches for 2 rounds of step ups, incline merkins and dips.

    MBTTVF for a bit of stretching and premature time being called to the PAX dismay. Announcements, Prayers followed by Doozy taking us out.

    Tepid Triangle Ruck event happening 8 pm tonight at Alamo. Pad Thai still looking for partners for the Grow Ruck next weekend.

    NMS: After a week of numerous counting exercises, YHC was interested in a more conversational beatdown. Limited running was also preferred to packing in the miles. No better answer for that then to donate some 12″ coupons to the cause. Good conversation about various topics. Great way to start the morning and the weekend. Thanks for coming out fellas.

  • Talk Soup

    Seven RAMM regulars stiff-armed the impending storms and gathered for the 529th iteration of RAMM. Instructions were offered, then emphasized to avoid the 195 on ramp, then off we went, perfectly on time.

    The Route

    • East on Grove, over 195 then right on Berrington
    • Berrington to Floyd
    • 4s left on Strawberry, 5s left on Vine, 6s left on Tilden
    • West on Hanover, getting around the museum the easiest way before finding Hanover again
    • Left on Thompson then right on Grove

    Numbers, names, Marv took us out.

    Moleskine

    Lots of discussion about the weather today. Not because we didn’t have much else to talk about, but because it sucked. We are all ready for fall to return.

    Have a great Friday everyone!

    Splinter

  • Faceplant Said…

    @Faceplant said it was his hardest workout ever at 45MOM.

    WARMARAMA

    -Decent mumble chatter

    ELEVENS

    -Lt. Dans & Pull Ups

    PEAKS AND VALLEYS

    -Bear Crawl Merkin

    -Crab Walk WWII

    COT

    -Life has peaks and valleys. Don’t let the current moment in our country go unexamined and unacted upon. Reach out, listen well, speak truth.

  • Old Dudes talking about Barbie

    20 dudes of different age groups decided to go lift some weights on a humid day. So that is what we did.

    COP: DQs, Jazzercize, Helicopters, HRMs, wide grip merkins, plank jacks, LBCs and Phelps the arms out. Mosey to courtyard.

    Triple check with coupon crawl and mosey around courtyard bell in hand (pacer), high pulls and coupon squat. Mosey to bus loop.

    10 lawnmowers each arm, 10 swings, mosey 1/4 way around 15 lawnmowers each arm and swings then 20 lawnmowers each arm and 20 swings. Fudd complained so I stopped us there. Mosey to different part of bus loop.

    Rifle carry 3 poles forward and one back. 10 presses. Rinse and repeat until Q could not do any more pressed. Rifle carry 3 poles forward one back and then 10 calf raises. Rinse and repeat.

    Finish with multiple sets of sit and press, coupon flutter kicks, bench press and american hammers.

    No announcements but mumble chatter about barbies was occurring throughout the workout. Not that there is anything wrong with having a barbie… On a side note, when you q a workout with 20 PAX, make sure that the video is actually recording at the namerama; otherwise you are trying to piece together who was there and I may have messed something up.

    No announcements other than an epic clash of the New York Jets against the Miami Dolphins this Monday. Many tens of people will be watching. On a more serious note, pray for a Freeman grad named Nick who is going through serious headache issues and is having to take time off from college to try to figure out what is going on. Pray also for those recovering or suffering from cancer. Closed in prayer by Attila.

    Thanks for letting me lead.

    Fireman Ed

  • Ruck Takeover

    6 Ruckers outnumbered the 3 runners in the gloom of Atlee HS on Tuesday morning.

    With full weighted vest and their dog by their side, the ruckers set out for a loop around Honey Meadows and back

    Runners took two different route. BAM and YHC did a modified farmhouse loop finishing with just over 4 miles while Opus stayed close with some school loops

    Great turnout this morning!

    Announcements – 2nd F at PBR Mechanicsville this Thursday at 7:30

    SPIT ON THAT

  • Seven Sweatfest Years

    A robust PAX of 18 celebrants posted to the Forge in support of DTH completing Seven Years in F3. Their reward for posting was, as expected, a one of a kind ride on the pain train mixing pure sweatfest brutality with a theme of sevens, a nice tour of the AO, lovely background beats to keep the energy flowing, and generating a little Garmin sketch with our movements. Here’s to seven years! 

    The THANG: 

    WARMERAMA: 

    • Mosey over in front of the school and circle up
    • Welcome & Disclaimer
    • Warm-up Reps (always x7 reps IC)

    SEVEN OF DIAMONDS:

    • Stops for the usual ascending/descending  reps were seemingly random, but in fact drew out a Garmin image shown below
    • x7 Burpees at 4 Points
    • x14 WWII at 4 Points
    • x21 Ball Dippers at 4 Points
    • x28 LBC’s at 4 Points
    • x21 Sumo Squats at 4 Points
    • x14 Hand Release Merkins at 4 Points
    • x7 Burpees at 4 Points
    • Mosey BTTF

    SEVEN MINUTES OF MARY:

    • Variable core reps IC usually to some number divisible by seven

    COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Whew! First time in a while YHC felt the bile rising and a little light headed as we concluded the Seven of Diamonds. Appeared all PAX present were soaked with sweat and the mumble chatter had died about half way through the sets, hence the confidence in this sweatfest making into the F3RVA annals of all time toughest beatdowns… well, maybe under the subsection of anniversary workouts, within the chapter of DTH… Haha, anyway, thank you to Beaver and Choo Choo coming all the way out from New Kent, and Handshake/SF/Gaudi coming down from the West End. Very much appreciate all you guys! Seven years down, 37 to go? AYE! ~DTH

    Announcements (SEE SLACK!)

    • Iron Pax at Timberwolf & Lumberyard
    • Monthly: Breaking Bread, Bridge
    • 9/26 Night Ruck CSAUP
    • 10/2 NOS Meeting, 8pm at DTH’s
    • 10/3-5 GrowRuck in Cary NC