Category: Richmond, VA

  • Triple Triple Check with Ample Shoulder Burn

    Five Redwoods posted to CircusMaximus with kettlebells in hand on a comfortable late-autumn morning. Johnsonville (YHC) planted a VSF, gave a disclaimer (even though each of the Redwoods had posted to countless F3 gloom-fests), and organized the pain-fest. This is how it went down, more or less:

    the THANG —

    Warmup with ssh, don quiote, reverse PLTs, arm circles (small front, small back, big front, big back), scap merkins, perhaps more (I forget….).

    Short mosey to the large brick wall constituting the north side of the school.

    Triple Check #1:
    Part A — waiter carry across parking lot and back.
    Part B — rolling wall plank
    Part C — merkin row
    Rinse and repeat x3

    Plank sequence. Mosey to lighted load/unload area inside pillars.

    Triple Check #2:
    Part A — death crawl (bear with kettlebell), bear crawl, and/or crab walk part-way down pillers and back)
    Part B — reverse PLT
    Part C — WWII sit-up with kettlebell press at top
    Rinse and repeat x3

    Plank sequence. Mosey down sidewalk to opposite end of pillars.

    Triple Check #3:
    Part A — 10 burpees
    Part B — single arm kettlebell swing
    Part C — squat with kettlebell press at top
    Rinse and repeat x3

    COT with Attila taking us out

    the MOLESKIN:

    Today was a shoulder burn (as any self-respecting kettlebell workout should be). It was nice to see Toga back in town. Continued prayers for him, his mother, and his family. Earthworm cut out a bit early to serve as our delegation at the northside/Mechanicsville breakfast meeting concerning increasing 3rd F. I am grateful for the efforts and leadership coming out of that group, and I look forward to hearing about the meeting and ideas discussed.

    WhiteDeer upgraded to the next size kettlebell. It seemed to take its toll on him by the end of the workout, but he pressed through. YHC is overdue for an upgrade as well (gift hint). That is a good problem to have. Attila had to rush out to make an early morning meeting downtown, but he stayed long anough to take us out with a solid prayer.

    Thank you for giving me the opportunity to lead this morning. Respectfully, Johnsonville

  • SOT Remembers Pearl Harbor and does a lot of other stuff…

    3 brave SOT regulars took to the gloom to commemorate the 75th Anniversary of Pearl Harbor and to release some energy and sweat.

    Here is my recollection of what went down.

    The Thang

    Mosey down to shot-put blacktop next to football field of broken dreams:

    CoP

    • 20 X SSH
    • 21 X Helicopters (Typical McRib Miscount here)
    • 20 X Hillbillies
    • 15 arm circles forward and reverso
    • 20 X LBCs
    • 10 2ct Merkins

    Railroad Tracks on Track – approximately 100 yds and return

    • PAX holds plank while runner hurdles over each member.  Then runner planks at end and first planker runs and hurdles other planking PAX (native American run style).

    25 Yd Circuit

    • Bearcrawl from goal line to 25 yd line switch stop do 20 LBCs and bc back
    • Lunge to 25 yd line stop for 20 diamond merkins and turn around lunge back

    Mosey back to parking lot for 4 corners (Count in tribute to 75 year anniversary of Pearl Harbor)

    • Corner 1 = 75 Merkins
    • Corner 2 = 75 LBCs
    • Corner 3 = 75 Mountain Climbers
    • Corner 4 = 75 Jump Squats

    Round 2 (Count in tribute to 21 US ships sunk or damaged at Pearl Harbor)

    • Corner 1 = 21 Merkins
    • Corner 2 = 21 LBCs
    • Corner 3 = 21 Mountain Climbers
    • Corner 4 = 21 Jump Squats

    Mosey to Basketball Courts


    Triple Check Suicides on Bball Courts

    Round 1

    • Partner 1 Forward suicide
    • Partner 2 AMRAP Burpees
    • Partner 3 AMRAP American Hammers

    Round 2

    • Backward Suicide
    • AMrap SSH
    • AMRAP Freddie mercuries

    Round 3

    • Sideway suicide
    • AMrap ball dippers
    • AMrap box cutters

    Bonus round bear crawl to opposite baseline and sprint back
    Mosey to Baby Raceway on Blacktop


    Baby Raceway Plank and Sprint relay

    • PAX holds plank while 1 runner sprints around circle.  Upon completion of circle, next PAX member recovers and sprints while others plank.
    • Rinse and repeat

    Mosey back to VSF

    • 20 merkins
    • 43 LBCs OYO
    • In honor of the 2043 American lives lost at Pearl Harbor

    COT

    Numberama, Name-O-rama, YHC took us out

    Announcements:

    • Discussion of possible 3rd F opportunities
    • VA Beach/Hampton Roads support – Rosie is leading this weekend

    NMM

    YHC was interested in trying to emphasize the significance of the 75th Anniversary of the Pearl Harbor attack in leading the PAX through SOT today.  YHC had considered the notion of leading an Old Glory, which had not been done in a while and seemed like a fitting patriotic theme.  Upon researching all of the ingredients for the Old Glory to take place, YHC discovered that there was a key item needed … that is the ever so important Shovel Flag.  YHC had not been able to pinpoint the location of a USA flag upon his recent move to a new home, and at this point it was too late to run to Lowes to get the materials to pursue a new project.  Therefore it was on to plan B.  Plan B =  combine many routines together to focus on covering as much ground on the AO and incorporating exercises that focus on as many body parts as possible (AKA The McRib Q BluePrint).  In addition, throw in some counts that align to statistics that will help us remember and learn more about Pearl Harbor.

    So that’s pretty much what went down.  All in all the PAX worked really hard throughout and was able to stay together through each of the exercises.  This presented a nice opportunity for a lot of sweat fellowship, but not much mumble chatter was shared throughout.

    Lastly, as YHC reflects on the commemoration of the event at Pearl Harbor, YHC finds himself thinking of the many sacrifices that have been made to preserve freedom in our country.  My humble respects go to those that have served and also those that have lost loved ones and have made that ultimate sacrifice.

    Thanks for following my lead this morning and for indulging my sporadic and active Q.

    See you next time.

    McRib

  • A beatdown that will live in infamy

    14 faithful found their way to WDog on the 75th anniversary of the attack on Pearl Harbor.  So there is the theme for the day, here is what went down:

    COP – SSH ,  Don Qs, Flutterkicks, Merkins, Arm Circles.

    Down to Amphitheater. In honor of 75th Anniversary:  75 Burpees, 5 each step on up 15 steps. Mosey to Carillon.

    Partner up. 110 Merkins and 188 Box Cutters. 1 partner runs up and down Carillon. Finish with APDs  – Arizona Prom Dates.

    Mosey to Rusty Cage.  3 Sets of 7 of: Pull Ups and then Jerkins. 7 being # of battleships sunk, 21 total ships sunk.

    Mosey to field- Broad Jumps across, 21 Flutterkicks. Lunge back. Bear crawl acrossand back. lastly Wheelbarrow across and back, with 10 Derkins at end. Mosey back to the flag.

    NMS – So YHC ran out of stats after the Rusty cage since the pax crushed the 75 Burpees. On the bright side after that start YHC may not be seeing TYA at any Qs in the near future.

    Glad to have Lab Rat there to shore up any naval references.  the Arizona PDs were lost on some…

    We learned that EF Hutton can broad jump faster than he can run.

    Glad to see Toga back in the gloom with all he has been dealing with. You are still in our prayers brother.

    Announcements – Weekly Thursday lunch is tomorrow, on Thursday…  Location is Pop’s Market on Grace at Noon.

    Pleasure to lead this am. YHC loves WWII history and tried to keep this theme reverent. We are lucky as hell to be Americans and can always do more to remember those who fought for the blessings we take for granted.

  • Preblast: 3rd F – Rise Up!

    The PAX has been killing it with the physical workouts but we think that it is time to RISE UP and engage in some spiritual workouts as well.

    1 Timothy 4:8 in the Bible states, “For physical training is of some value, but godliness has value for all things,holding promise for both the present life and the life to come.”

    We need BOTH physical AND spiritual training if we want to see true change in our lives.

    We will be seeking to provide some tools to help men attack the SadClown Syndrome and improve our marriages, parenting, leadership and overall life. We can’t face life’s challenges alone and we need more. We need God’s help to attack and overcome our struggles (and we all have battles we are fighting or avoiding).

    F3’s mission is, “to plan, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.” We want to build upon the foundation of the first two F’s and light up the 3rd F in a way that not even Charlotte has figured out!

    How will we do this?

    This first spiritual workout will meet at Rise & Shine Diner (10372 Leadbetter Rd
    Ashland, VA 23005) at 6:30 am for one hour of hard-hitting conversations and action steps. We will take this Thursday morning to discuss what this can be and what we want to attack together. No doubt, we want this to be a lot more than a cute Bible study or an intellectual exercise. We want to see our lives impacted and changed!

    We will be looking to start other spiritual workouts with additional spiritual Qs that challenge us to go deeper with our faith in God and with one another. It is time to rise up!

    Are you IN? Decide now to SHOW UP and see how a spiritual workout can build on the physical workouts.

    The Carpenter – with inspiration from Abacus, Wild Thing and Spit!

  • Dropping B.O.M.B.S.

    A wet and cool sunny and 70 morning greeted the 9 strong PAX that rolled into NoToll to see what YHC had in store for them.  Due to the rain we did not get onto the fields to imprint a SAAB-like beating on them and stayed in the parking lot to get some work done.

    COP

    SSHx25, Helicopter x15, Hillbillies x20, LBCx20

    Partner up for B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200-Big Boy Situps (WWII), 250 Squats

    Mosey over to the fence for a triple check – Balls to the Wall, Pole Smokers, run across the lot and back.

    Mosey to the Basketball Court for Mary

    Boxcutters, Flutter Kicks, 1-leg APD, Crunchy Frogs

    Merkin Finisher – 15 IC

    COT and YHC took us out.

    NMM

    YHC signed up late yesterday afternoon to Q with no ideas until I scrolled through the list on the F3 site and found B.O.M.B.S. Having never done that before and always enjoying new things thought we would give it a whirl.  The PAX crushed it while enjoying some mumblechatter on the lap around the parking lot.  Flipper obviously carried Hardywood through the sets since they finished a lap ahead of everyone.

    Great to meet Wheelbarrow and see him out at NoToll.  Salad Cream continues post and gets laughs whenever it comes around to him in the COT.  DK found some Salad Cream at Fresh Market and may be willing to share with any PAX that are interested.

    DK confirmed that there are still 5 people left in his elimination pool which is impressive, no F3 guys remaining though.  A big change from last year when all but a few were knocked out after week 2.

    Last week of support for F3 Hampton Roads – I will be leading a crew of 6 down on Saturday.  Last minute EH is encouraged.

    Some potential 3rd F options coming up this month or the coming months as this is something a few in F3 Richmond have brought up recently and would like to be involved in.

    Rosie

  • No one got lost

    14 F3RVA regulars appeared in the drizzly gloom to make themselves better and start the day the only way F3 men know, and this is what went down:

    Mosey to soccer field for COP.  Exercises were Invisible Jumprope, Don Quiote, Dying Cockroach, and Drill Instructors.

    Mosey to BBALL courts for suicides interrupted by Partner exercises.  Exercises were:

    Regular suicide followed by LBC x 25.  Partner wheelbarrow across BBALL court.  Flutterkick x 25.  Partner Wheelbarrow back across BBALL court followed by Flutterkick x 25.  Reverse Suicide followed by WWII x 25.  Partner Carry across BBALL court followed by Freddie Mercury x 25.  Partner Carry back across BBALL court followed by Freddie Mercury x 25.  Burpee Suicide.

    Mosey to front of outer bus loop for Catch Me If you Can.  One partner runs backwards while other partner completes three burpees and runs forward to catch partner.  Repeat until 2 loops of outer bus loop complete.  Using the inner bus loop, one partner begins polar bear crawls while other partner runs the inner bus loop until he reaches partner.  Switch until partner team reaches halfway point where the exercises change to lunges.  Partners complete  1 loop of inner bus loop.

    Mosey back to flag for 5 minutes of Mary.  Exercises included APD, American Hammer, LBC, Freddie Mercury (Swirly style), Rosalitas.

    Numberama, Namearama, COT. YHC took us out with a quick prayer.

    Announcements.

    3rd F Thursday 0630 Rise and Shine Diner.  See THE Carpenter or Spit.

    Abacus and family in prayers.  Especially Abacus’s Sister.

    Hymns and Beers at Center of the Universe Thursday evening.  See Front Porch for details.

    NMM:  YHC was still a little stiff from this last weekends 10 (uh15) mile trek thru the woods.  It was nice to be back at the friendly confines of the DaVille, as I grew up playing in the woods before the high school was built and there was no way I was going to get lost this morning.  With that being said, the PAX was extremely solid this morning without much mumblechatter until YHC suggest we Polar Bear Crawl half way around the bus loop.  That was a crowdpleaser that stirred up some conversation until everybody was out of breath and it fell silent again.  The entire PAX knew that there would be some Suicides (YHCs favorite running exercise), but the twist of Partner Wheelbarrows and Partner Carrys definitely added some flavor.

    Well Done this morning Atlee Brigade.

    Circle K

  • Five fingers should do it…

    9 men arrived in the gloom to take in a morning run in only slightly damp and chilly whether…

    Route:  Progress out and back through a 5 roads leading from UR to Three Chopt (Robin, Iris, Tapoan, Ridgeway, Old Mill).  Mother-goose approach where leads circle back until last has reached the top (i.e. end of each road).

    YHC enjoys his hills and, despite residual pain from this past weekend’s trail run, he wanted to offer a sampling of the various ascents surrounding the campus.  Five out-and-back legs were chosen (or what was later dubbed “5 fingers”).  The entire PAX performed extremely well on all fronts, grinding out some very steep hills.  There was mumble chatter along the way such as “remnants of the BRR”, to “which leg represents the middle finger…”.  Overall, YHC appreciated everyone’s effort given either their participation in this past weekend’s trail race, continued running and/or training for a future event or goal, or just running to and from the AO like Marv and Sippy are always prone to do. (Respect to all of you guys!).

    Announcements:  Please offer up or help support a 3rd F for this month.  Given the holiday season, it is easy to forget those for whom this time of year is simply a reminder of their ongoing struggles.  Case in point, TYA will be sharing information regarding an organization that offers meals to homeless high school students (one of which works at our stomping ground ET).  DK is also working on an event so please reach out to him.

    Saab abides

  • Better late than never

    Four strong attended Batteau for a Monday morning workout.

    The thang:

    Jog around parking lot awaiting any other PAX, circle up near road – 20 SSH, 5 burpees OYO, 15 sumo squats, 4 burpees OYO, 10 hand release merkins, 3 burpees OYO, 20 hillbillies, 2 burpees OYO, 20 heals to heaven, 1 burpee.

    Mosey down to the stone valley. Triple check – derkins, box cutters, run up to road.

    Mosey up back stone steps, triple check – dips, leg ups, run down steps to stone valley.

    Mosey to picnic table area – dora – 50 WWII situps, 100 irkins, 150 one leg squats on table, run to light pole.

    Mosey to back street – sprint to other end.

    Mosey around loop and circle up for mary – freddie -> 30/60/90 -> Rosalitas -> 90/60/30 Hello Dolly. LBCs.

    YHC thought he may have the elusive morning in the gloom, the one-man PAX, but through the fog and haze Sippy and his light came jogging up at 5:29 AM. The other members filtered in throughout the early part of the workout. Great job and thanks for making it out.

    Way to knock Bear Creek to all those who ran. Sounded difficult but some excellent F2 as well.

    Good words to live by, late is better than never, at least in F3.

     

    -Singer

  • Motto of the Day…WWHD

    A cozy PAX of 4 posted on a warm(ish) and wet(ish) Monday morning at River Run to start their weeks off right.

    YHC will admit, there was a point at about 10 p.m. last night when the cold and cough that is stuck in YHC’s house seemed to settle in to YHC’s chest and YHC was feeling more like chicken noodle than Gumbo and I actually thought about passing the Q to Rosie.  It turns out that Rosie had already hit the fart-sack to prepare mentally for YHC’s beatdown today, so YHC sucked it up and thought…What Would Hardywood Do…thus, today’s workout.  It went a little something like this:

    Mosey a few laps around the parking lot as McRib rolled in hot and gather his gear.

    COP – SSH x20 IC, DQ (Swirly style) x15 IC, Copperhead Squats x10 IC, Imperial Walkers x10 IC, Merkins x10 IC and LBCs (nice and wet) x20 IC.

    Short Mosey to the circle in front of the school for Burp in a Box.  Perform 1 burpee in the first parking space (of 8) and then run a lap around the small bus loop.  Perform 2 burpees in the second parking space and run a lap.  Continue until 8 burpees in the 8th and final parking space.

    Mosey around school to the end larger bus loop for Hardywoods Fantastic Four.  Four exercises (squats, plank jacks, merkins and mountain climbers) and four rounds (round 1= 10 of each, round 2 = 20 of each, round 3 = 30 of each and round 4 = 40 of each).  Run larger bus loop after each round.  Al Gore waiting for the Six (i.e., YHC).

    Partner Chase:

    • Round 1 – down the straight away of the larger bus loop – Partner 1 backwards run; Partner 2 performs 2 burpees and runs forward to catch Partner 1 – flapjack.
    • Round 2 – Partner 1 bear crawl down the straight away, Partner 2 perform 2 burpees and bearcrawl to catch Partner 1, flapjack.

    Boo-ya Merkins and Partner Burpees:  Partner up and perform 10 boo-ya merkins then run the straight away of the bus loop and at the other end perform 10 Partner Burpees.

    Mosey back to the parking lot for multiple rounds of Ring of Fire and a little Mary:

    • ROF Round 1 = PAX holds six inches while taking turns performing 5 4-count flutter kicks
    • ROF Round 2 = repeat round 1
    • ROF Round 3 = plank and 10 merkins
    • 20 Box cutters IC
    • Repeat All 4
    • 20 hello dollies IC
    • 10 merkins IC

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

    Announcements – Congrats to those who completed the Bear Creek 10-miler.  Thankfully TSB was found safe and sound and all in all it sounded like a good day.  Rosie has a crew heading down next Saturday to Hampton Roads for our last turn to lead.  Well done fellas.

    NMS:

    What would Hardywood do?  Well, only answer that question prior to a beatdown if you want pain.  Ever since I read the Fantastic Four backblast, I wanted to give it a try.  And, I have been looking for an excuse to use the boo-ya merkins and partner burpees.  Today was that opportunity.

    Consider this an open invitation to Hardywood and all of the rest of the PAX to make a trip out to River Run on a Monday to check out this AO.

    Great work this morning gentlemen.  Thanks for joining us Ty Webb – strong work.  A pleasure to lead.

    No more Gumbo for you!

  • Cargo Short Weather

    Three stalwarts posted in the gloom this AM at the weekly Northside ritual known as Punisher.  Brief mumblechatter before a prompt 530am start.  Mosey to the bball court for something like this:

    COP
    20 – SSH
    15 – Arm circles.  10 small, 5 large, forward and backward
    15 – Imperial walkers
    15 – Copperhead squats
    15 – Don Quixote

    The Thang
    25 strides or so to the bus loop for curb crawls.  Up to 7, repeat and back down.  Bear Crawl & Crawl Bear.

    Escalating 4 corners:
    Start on the basketball court for 4 corners.  Exercises were Burpees/Jump Squats/Mountain Climbers/Flutter Kicks.  Sets were as follows:
    – 5/10/15/20: 4 corners around the basketball court
    – 10/15/20/25: 4 corners around the school
    – 15/20/25/30: 4 corners around the compound

    Plankormama + 20 WWII situps inbetween sets.

    Mosey Front of building for triple check. People’s chair, LB cc and run a lap around the bus loop.

    The weave!  Bear crawl in weave fashion between the cones blocking the parking lot.  ~ 8 cones, forward and backward.

    A few minutes of Mary with Freddie Mercuries and single leg APDs.

    Moleskin
    With the rain last evening YHC was wondering if it would be a solo Q.  TClaps to Ronnie and Offshore for navigating their way out of the fartsack.

    Ronnie showed up in his “beater” pair of columbia cargo shorts today, expecting to get a little wet.  There was ample opportunity to lay in the mud but most of the PAX avoided it.

    Most of the mumblechatter during the workout was about Upward season beginning and talk of burpee discipline to those 2.0s that fail to listen during practice.  If anyone has been to a Splinter coaching Q you will know that it is a strong possibility.

    Announcements
    – 3rd F in December possibly service oriented?  Ideas welcome
    – Plenty of opportunities to Q now that the weather is becoming quite gloomy

    Splinter out