Category: Richmond, VA

  • Embrace Challenge – 3rd F

    18 men, including 3 FNGs, fought off the fartsack for a spiritual workout in the Rise & Shine Diner side room. The men started filling the room starting at 6:15 am and all were set to go by 6:40 am when 2 kettle bell fighters completed the PAX. Here is what went down…

    Opening call to arms and prayer

    YHC shared the sixth lesson from the “7 Lessons in Manliness from the Greatest Generation”

    The Greatest Generation wasn’t the greatest despite the challenges they faced, but because of them. Today many men shirk challenge and difficult pursuits, believing that the easier life is, the happier they’ll be. But our grandfathers knew better. They knew that one cannot have the bitter without the sweet, and that true happiness comes from the overcoming the kind of challenges that build character and refine the soul. The challenges they experienced made their joy all the more sweet because it was tinged with gratitude of knowing how easily it could all have been taken away.

    The PAX did some heavy lifting by chewing on the following Bible verses:

    James 1:2-4

    2 Consider it pure joy, my brothers and sisters,whenever you face trials of many kinds, 3 because you know that the testing of your faith produces perseverance.4 Let perseverance finish its work so that you may be mature and complete, not lacking anything.

    2 Corinthians 4:8-9

    8 We are hard pressed on every side, but not crushed; perplexed, but not in despair; 9 persecuted, but not abandoned; struck down, but not destroyed.

    Romans 5:3-5

    3 Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.

    Group Breakout – The PAX broke out into 3 groups at different tables. YHC threw down the challenge for the men to share from their personal experiences & struggles as opposed to talking in generalities. YHC handed out questions and the PAX got to work.

    Numberama, Namerama, Announcements.

    Abacus took us out.

    NMS:

    The Rise & Shine Diner was buzzing this morning with laughter and talking as the PAX rolled into the side room. There seemed to be a full team in place but then Mudface and Emoji rolled in with a Circus Maximus glow.  The Carpenter asked how it went and they said, “Rosie said to not tell you AND you are not allowed to read the backblast because you missed.” Good work on the fart sack punishment!

    YHC (Wild Thing) fired up the morning with a throw-down challenge to the men. He challenged the men to bring their lives to the table and share from personal experience as opposed to weak generalities. The PAX took up his challenge and fired up some impactful discussions around embracing challenges in our lives.

    Once again, the PAX realized that they were not alone in the struggles and challenges in this life. We are all struggling. We all need hope. We all are facing darkness. We all need help. We can’t fight these challenges alone and expect to win consistently. We need God and the PAX to MAN UP and STEP UP.

    This spiritual workout was one that we all needed.

  • Sitting on left hand

    14 redwoods emerged from the fartsack to take on the activity of the day.  Sunny and 70 all around this morning.

    The Thang:

    Mosey to intersection across from the pavilion.  Mosey to Reveille church doing burpees and merkins along the way.   Enter Reveille church parking lot.  COP, disclaimer, 29x SSH, 15x arm circles (each way), and 20 Imperial walkers.  Mosey to parking lot behind church for triple check.  Merkins, dips, and run around parking lot (first forward, then backwards, then forwards).  Mosey to front of church for BBC.  One pax does Burpees, other pax bear crawls to brick patch, runs to end of street, backwards walks back to brick path and crab walks back.  Repeat x 3.  Second iteration.  One PAX does Lt. Dan’s, other pax lunges to end of street, reverse lunges back two light poles, and runs backwards to end of street.  Switch and repeat x2.  Mosey back to school and shovel flag.  Along the way do some more burpees, merkins, and backwards running.

    NMM:

    TYA was hazing the PAX from Mechanicsville this morning, refusing to talk to them,  after some backlist comment chatter between Bleeder and Abacus.  Seems that after listening to the podcasts, Abacus wants to revert to the civil war.  Just to be clear here, although RVA is further south, i, THE Yankee Aggressor, am on the northern side of this battle (and always will be).  I may have lived in the state of VA longer than I lived in Massachusetts, but i will forever be a yankee (and damn proud of it).  Lots of folks were baffled by the banter and were wondering if there was a real fight going on between mechanicsville and other Richmond AO’s.  Just to put this rumor to bed, nothing to see here.  Just a little fun playing around.

    We did a modified version of a workout we did a couple years ago when we originally visited Reveille (see Swirly, TYA or Conspiracy for a full description of the first trip and its origins).  It is good to go “off campus” every once in a while.  Shakes up the norms and brings in new possibilities and terrain. Amazing to me how we were able to get so much more done today versus two years ago.  Great work guys.  You are getting stronger everyday

    Kotters to flashdance. He was back after a trip to Mexico and a couple days or recuperation.  Great to have him back today.  Lots of great mumble chatter between Toga and Lab Rat today.  Toga was pointing out how tough the Daville workouts must be because they need to have at least 2 Q’s to pull off a workout.  (Sorry for adding more fodder to the Daville, RVA discussion).  Saab in his ever so subtle way shared his thought on the subject by turning his shirt inside out.

    On the way back to the flag, for a reason I cannot remember, Toga shared a neat trick about how to best put your left hand to sleep.  For more details or how and why, Toga will be happy to discuss at anytime.

    Be Super.

    TYA

     

     

  • Super 6

    YHC got used to pulling into the parking lot at Circus Maximus to a crowd of cars and men carrying around chunks of iron so imagine my surprise when I pulled into an empty lot at 0525.  After briefly contemplating whether the AO would turn into a mix of running and bells an unfamiliar vehicle rolled up next to YHC.  Welcome to Circus Maximus Bunny Slope.  A couple others rolled in before the warm up and then 2 LIFOs from DaVille to make a total of 6.

    THANG

    SSHx25, DQx10, Helicopter x15, ArmCircles x15 each

    1 Burpee:4 KB Swings, increasing by 1 and 4 each round OYO for 5 minutes

    Super Six

    • ½ Get Up (Turkish Getup with only situp portion)
    • Goblet Squat
    • High Pull
    • Reverse Lunge w/ under the leg pass
    • Clean
    • 1 arm alternating swing

    Do 30 reps of each, run an easy lap around the curb islands, 20 reps, run a lap, 10 reps, run a lap

    Captain Thor (Hulk Style) – 1 WWII:4 American Hammers w/ KB, increasing by 1 and 4 each round OYO about 4 minutes

    A little time remaining so – 10 Snatch each arm, 10 Alabama Honeymoons, 25 Flutter Kicks w/ KB held high

    NMM

    A lighter crowd today than the past few weeks at CM.  Between the HDHH and MANNdate starting up yesterday in DaVille the fartsack ruled the morning.  Those that escaped the fartsack got to enjoy a simple yet effective beatdown.  Good to see another new face at CM, Bunny Slope was a first timer but seemed to know his way around a workout and KB.  That’s at least 3 days this week for him and after the sandbags yesterday, that’s impressive commitment early on, I’m  sure Corporate will take note of this.  As always it’s a you against you workout and after the Captain Thors Emoji said he thought he lost.  I disagree, I say he won, the only way to get better and stronger is to push and challenge yourself.  YHC was glad to help Mudface delay a decision to go up in weight, apparently today was enough to put that off for a few weeks.  Shockwave made it back out and was a little shocked to have a day below 30 and only 4 to start after his first CM post of 60 degrees and double digit PAX.

    Note to other Qs if you are going to try a new exercise, try it out first with the full weight.  The ½ get ups were tried at home with the Ms 10 lb KB for form but the 35 did not work out so well for YHC.

    Great job today, lots of swings, lots of time under weight and lots of arm fatigue as I type this with my toes.

    Announcements:

    See EF Hutton’s backblast from NoToll earlier this week, he summed it up well.

  • Sandbag B.O.M.B.S. at W-Dog

    14 determined veterans posted to W-Dog to get their Hump Day (what, what) started off right.  YHC planted the shovel flag, knocked out his mile for the day and then kicked off the festivities.  This is what transpired:

    Mosey to the bricks in front of the Carillon for COP, as follows:

    • SSHs x50 IC
    • Slow Donnie Qs x12 IC
    • Arm Circles x10 IC forward and reverse
    • Imperial Walkers x15 IC
    • Box Cutters x15 IC
    • Flutter Kicks x15 IC

    Short mosey to the field for some human centipede (2 lines in elbow plank head to toe and the last man performs a broad jump then a side hop over the planking PAX member, then a broad jump forward — all the way to the front of the line – Indigenous People Run style).  Each PAX completes 3 rotations.

    Mosey to the Rusty Cage to partner up and retrieve one sandbag coupon per pair.  Mosey to the amphitheater stage for Sandbag B.O.M.B.S.:

    Partner 1 box jumps each step up to the top of the amphitheater then runs back down to the stage to switch with Partner 2.  Together, each pair completes the following:

    • 50 Burpees
    • 100 Overhead Presses with the Sandbags
    • 150 Merkins
    • 200 Big Boy (WWII) Sit Ups with a Sandbag press at the top — audibled to 100…second audible (Omaha, Omaha)  to “just do 20 more then move on”.
    • 250 Squats with the Sandbag

    Mosey back to the Rusty Cage to put the sandbags away and perform 5 pull-ups to make sure the RC knows we still love it.

    Double-time Mosey back to the Shovelflag

    COT, name-a-rama, number-rama and YHC took us out.

    Announcements:

    • HDHH tonight 5:30 at Ardent – 3200 W. Leigh Street, Richmond, VA 23230
    • For upcoming charity golf outings, see Fudd and Wilson and look for pre-blasts
    • For upcoming races, see Toga, Swirly, TYA and Spit

    NMS:
    YHC wanted to bring the B.O.M.B.S. that he dropped last month at NoToll to W-Dog and couldn’t resist working in the sandbags.  Due to time constraints in our broadcast, we had to speed ahead in the scheduled program and cut the Big Boy Sit N Press short…I know the PAX was disappointed.  We will skip the centipede next time and leave enough time to reach our intended goal.

    I hope the inaugural KB workout in DaVille went well this morning.

    Great job by the PAX in pushing through the BOMBS this morning.  A bit of a ground and pound and heavy on the upper body — though YHC is feeling the squats and box jumps right about now.

    Strong work men and thanks again to HoneyDo for giving us the great gift of the Sandbags!  Definitely felt and heard some LEAKAGE this morning though — we may need to perform some maintenance on our bags?

    As I recited from the song in the closing prayer “There’s no better life than the life we’re living” so let’s each go out and make the most of our day and enjoy the hell out of this life.

    As always, it was a pleasure to lead such a strong group this morning, thank you.

    No more GUMBO for you!

  • Do more of what you dislike and you will get better!

    Two men showed up in a truck and waited to identify headlights……………. It would appear these two would be the only PAX today. So be it.

    Wilson took Q and started running (I know right!) We went onto Old Hundred then towards Clover Hill High School.

    COP:

    SSH, Don Quixote, Wall sits

    Mosey to the bleachers for another version of running. Partner up…….

    One runs up and down the bleachers while other PAX does exercise. Move down the bleachers running at each railing. 1st – Merkins, 2nd – Incline Merkins, 3rd – Decline Merkins & 4th – Dips. There are eight railings so it was done twice.

    Mosey back to SOT for some Mary. Run around school to complete the workout.

    Moleskin:

    Honeymoon & YHC showed up at SOT in plenty of time to ensure the bus driver completed his thorough check. Now that his bus is safe we can get ready to start our journey. Once we realized we were alone we took a second to work through the emotions of being abandoned at SOT (rumor has it Gumbo took Q at WDog), we took off. While I dislike running, I understand we MUST do the things we dislike if we are ever to improve. Bleacher work it is. The struggle today was to stay upright on the aluminum bleachers in the rain. We both came close to falling and meeting our maker (ok – a little over dramatic, but scary none the less)! It was a simple workout today, but effective.

  • MANNdate Launch!

    Ten enthusiastic men stormed the Washington-Henry Elementary school parking lot to fire up the first MANNdate AO located off of Mann Dr. in Mechanicsville.

    Here is what went down…

    Spit started the Q…

    COP – SSHs, Don Quixotes, Goblet squats, LBCs, Arm circles

    Mosey around the school over to the track. Pair up. Catch-me-if-you-can with one partner taking off running backwards with both kettle bells while the other does 5 burpees. Back-and-forth until two loops completed around the track.

    The Carpenter took the Q next…

    Continue with partners. One partner takes off lunging with his kettle bell in hand. The other partner does an exercise and then chases the partner. Switch and repeat until all exercises done twice. The exercises were (1) 10 swings (2) 20 presses – 10 for each arm (3) 10 situp presses. Run to the beginning and plank until everyone finished. 10 overhead presses at varying speeds.

    Mudface took the Q next…

    Continue with partners. Line up in pairs. The first pair takes off running around the track while the other pairs did (1) swings (2) halos (3) presses (4) copperhead squats. Death crawl to the next station after the running pair makes it around the track.

    Circle up for “KB ring around the rosie”

    Mosey back toward the SF…

    Emoji took the Q for the finish… 50 tricep lifts with heads on the curb.

    Numberama. Namerama. Announcements. The Carpenter took us out.

    NMS

    The troops were fired up for another new AO in Mechanicsville. The parking lot had multiple cars right after 5 am. The Carpenter didn’t follow directions and drove into the front entrance only to find that he had to exit in order to get over to the real parking lot. He then followed Helix who went into another parking lot that wasn’t connected to the real parking lot. They both eventually found the entrance off of Mann Dr. This shows that guys really don’t read instructions since it was made clear to enter from Mann Dr. and not Shady Grove Rd.

    Abacus jumped out of his car with higher energy than ever. Mumble chatter included statements like, “Did he take a Lab Rat pill this morning?” and other noteworthy quotes. Spit welcomed everyone to the start of the new AO and we were off to the races.

    New territory provides new possibilities and new questions. The sound of a rabid dog barking on the other side of the fence from the field raised questions of the need for a potential kettle bell run (away from the dogs). The PAX went to work and knocked out the exercises with intensity. The biggest challenge was finding a way to create a circle. The PAX couldn’t make one simply by sitting down so we had to rework it. We then launched into the “kb ring around the rosie.” There were some clear blockage points where 4, 5 even 6 kettle bells piled up… No names will be shared here but we will be watching this closely in the future…

    This morning was an encouraging launch of another AO with a lot of promise. Every post fights off the Sad Clown in us. Let’s keep posting. Let’s keep fighting. Let’s keep building strength together.

    Announcements

    • Extra kettle bells and weights were provided Bleeder. Donations can go to him to help feed the homeless.
    • Ashcreek 5K in Mechanicsville (neighborhood next The Creek) on May 20th. F3 will be fielding a big team and securing a booth to get the word out. Register here – https://www.raceit.com/Register/?event=39341. The race website is here – http://www.ashcreek5k.com.

     

     

     

  • Sharing the Love

    9 DaVille Faithful showing up on this lovely sunny and 70 (27 and cloudy so close enough) Valentine’s Day for a personal beatdown they requested (they just didn’t know it).

    This is how it went down:

    Mosey to the track next to Cool Spring ES

    YHC made a declaimer that all exercises today will be ones that the PAX requested on FB earlier this week.

    COP 
    -SSH IC x 25 (would have been 100 if The Carpenter had posted)
    -Copperhead Squats IC x 20
    -Crab Cakes IC x 15
    -Merkins IC x10
    -Arm Circles IC x10 small x5 big reverso

    Mosey to the pull up bars

    Burp Up Special: Pax split into two group first group completed Burp ups x2 and second group completed x10 dips. Groups switch then rinsed and repeated with Burp ups x4, x6 and Dips x15, x20

    Mosey to the bus loop

    Descending curb crawl:  Bear crawl between curbs perform 6 merkins, bear crawl back 5 merkins.  Repeato until perform 1 merkin.

    Mosey to basketball court

    Burpee Suicides: Suicides but completing one burpee at foul line, 2 burpees at half court, 3 at foul line, and finally 4 endline

    Mosey to the wall

    Triple Check: In teams of three; One member completes donkey kicks, second member bear crawls to three member (about 100 ft) who completes Burpees. Counties until 3 sets are completed

    Touch a tree: In teams of two; one member completes Balls to the wall while second member touches 5 trees. Switch then repeat with touching 10 trees

    Mosey to front of the school

    Tunnel of Love: While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the the shovel flag

    Numberama/Namorama

    YHC took us out

    Moleskin

    As YHC noted at the beginning since today was V-Day it was only fitting to share some love with the PAX. YHC posted on The F3 Mechanicsville FB Messager asking for the PAX to give their 3 favorite types of exercises (and by favorite YHC means the ones that the hardest for you). Here were the answers:

    -Running (PAX ran about 1.75 miles)
    -Burpees (completed about  50 to 75)
    -Pull Ups (completed 12)
    -Bear Crawls (completed this twice)
    -Donkey Kicks (check)
    -Balls to the wall (check)
    -100 SSH (Carpenter couldn’t make it so this became 25)

    Other exercises were added to fill in the gaps

    Mumble Chatter was centered around LabRat complaining he didn’t bring warm enough gloves and the kettle bell workout tomorrow.

    Shout out to Putt-Putt for posting consistently posting twice a week and pushing through this workout.

    Announcements

    -Mechanicsville New Kettle Bell AO begins tomorrow at Washington/Henry ES. See LabRat if you need a kettle bell
    – LabRat is taking donations for a homeless shelter kitchen dinner next week that a member of his church is leading

    SPIT ON THAT!!

  • Bump n’ Grind

    A fitting 14 beating hearts gathered in the gloom of Huguenot Park for a NoToll V-Day beatdown.

    EF planted the flag, here’s how it went down.

    Slaughter starter – 10 Burpees

    Fore-Mosey around outer rim of the AO and back to first field before penetrating the body of the workout.

    COP – all in rhythmic cadence

    • Imperial Walkers
    • Ball Dippers
    • Arm Circles
    • Don Quixotes (Speed up then slow it back down)
    • Box Cutters
    • Crabcakes

    Mosey to end of field

    Partner/ Threesome Tango (Plankorama between rounds – Regular Missionary, Spooning, Wives’ Choice, Reach Around)

    • Partner 1 5 burpees run to catch Partner 2 bear crawling down field – Team completes 5 burpees together – Flip and continue down field
    • Partner 1 10 WWII situps run to catch Partner 2 bunny hopping down field – Team does 10 WWIIs together – Flip and continue down field
    • Partner 1 20 SSHs run to catch Partner 2 lunging down field –Team does 20 SSHs together – Flip and continue down field
    • Mosey over to side of field – team Wheelbarrow width of field, change positions as desired; alternative crabwalk due to slippery moist conditions

    Tunnel of Love set to the soundtrack of many ‘90s APDs

    Mosey around fields and continue to Basketball Courts

    Rounds of Mary – Freddie Mercuries, American Hammers, LBCs, Merkins, Extended APDs (50 2 ct Thrusts IC)

    Big Finish – 10 Burpees

    Mosey back to SF, Numberama, Nameorama, COT

    MOLESKIN

    YHC couldn’t care less about the Hallmark holiday that is February 14th, but YHC does care about getting stronger and building endurance, thus designed a beatdown to get the blood flowing, heart pumping, and muscles bulging while preparing the PAX to go all night long (at the upcoming races obviously).  Apparently some of the PAX really wanted to triple team the Tango given that the Q was left partnerless and had to join up with Bleeder and Singer only to later find out the PAX was an even 14.  What gives?  YHC is a thoughtful and giving partner.  As YHC offered up the crabwalk alternative to Wheelbarrowing, McRib was quick to point out that his hands were ready to glide all over the lubed up back side of Huguenot Park.  The jazzy medley of R Kelly and Boys II Men really made the PAX sweat as each member took turns going deep into the tunnel of love.  Mumble chatter really picked up before chaos ensued as YHC kept going and going and going during the APDs.  Some of the PAX moaned don’t stop while the others were already spent.  Great work today men, if you’re still excited about this workout after 4 hours seek help from a doctor.  If you know some sad clowns in need of a group of strong sweaty men keep EHing, eventually no will become yes.

    ANNOUNCEMENTS

    If you want:

    Beer – See Lockjaw

    Golf – See Fudd

    Run – See TYA, Toga, or SAAB, he’s always got the runs

    Talk – See LabRat

    Success Habits and Being Super – See Hardywood

    Mood – See R Kelly

    EF Hutton Has Spoken.

  • I took care of the M last night

    8 motivated and fleet posted for a morning spider run.  Weather was 70 and sunny, no humidity.

    The Thang:

    Warm up lap around the lake, mosey to bottom of hill from lake.  Pair up (with someone of differing skills).  We did a circle loop (approximately .85 miles).  One pax runs the hill one way, other pax the other way.  Meet in the middle and turn around. Repeat 2x then switch directions and repeat two more times.  Keep going until 6:15.

    NMM

    Today was essentially hill repeats with a partner.  For the slower partner (me, since I was with Marv), distance was a little bit less, but since the top of each run was relatively flat, you got the benefit of just as much of the hills.  I was having a “wilson” moment before the run as I was really stressed out about having an odd number or runners because I would have had to adjust the plan.  Thankfully, 8 showed and all was right with the universe.

    I was grumpy coming into the run today due to a not so stellar day yesterday.   Posting to the run definitely helped in a couple of ways.  First, just exercising is always good.  Running puts some good endorphins in your body and sets your mind straight.  Second F always helps at the end too, just hanging out for few minutes just BSing makes the small issues fall away.  Finally, hearing someone else’s struggles and issues tends to make your’s minor.  One of the new PAX members talked about a challenge he and is family is currently facing.  They were clearly attacking the issue with some vigor and a positive attitude.  Inspirational and a reset to what a real problem looks like.

    Happy Valentines day everyone.  Someone suggested that Sippy and Marv should hold hands skipping up the hill on their way back to St. Stephens (I did not pass them, so no confirmation whether they heeded the advice).  For advice on marital bliss on or around Valentines day, see Saab.

    Announcements

    Happy hour Wednesday at Ardent 530pm.

    Lot of running events happening in April.  Two, Ragnar and Smokey mountain Relay, are team events.  Toga and Swirly have set these events up in anticipation of folks participating (and with expressed interest by a lot of PAX).  Now that it is time for the events, they are having trouble getting enough participation.  Let’s not leave our brothers holding the bag…..

  • Clara Barton Got Nothing On Me

    5 fearless warriors sought to rise the dawn of a new day.

    It went a little something like this.

    COP IC: SSH X 20, Imperial Walker X 15, 6 Inch Snow Angel X 15, Merkin X 10

    4 Corners – Mosey to tennis court and complete four rounds of the following.  Merkins, Jump Squats, LBC, Freddie Mercury.  On round 1 do 5 of each exercise, round 2 do 10, round 3 do 15 of each exercise, round 4 do 20 of each exercise.

    Bear Squared – Complete two loops round the tennis court by bear crawling.  On the first loop perform 2 burpees in each corner.  On the second loop complete 3 burpees in each corner.

    Fiverrr – Complete 5 rounds of the following – 20 dips, 10 Captain Thor, 5 decline merkins

    11s – Start with 1 decline merkin, run up the hill and complete 10 WWII situps.  You know the drill.

    Mosey back to flag.

    Merkin Ring of Fire, 30 IC American Hammer

    Numberama, Namerama, Swirly lead us out.

    Moleskin:  Big shout to Wheelbarrow.  You absolutely crushed it this morning.  As a recent edition to the F3RVA tribe, you have made great strides.  YHC has come to believe that sippy cup spends his weekends consuming super foods and practicing perfect merkin technique.

    There are lots of running events in the coming weeks.  If you like loops see Toga, if you like mountains see TYA and the fans of vans full of sweaty men should also see TYA.  See Fudd for a great cause and golf.

    Be super.

    Hardywood