Category: Richmond, VA

  • Breaking Bread Thanksgiving Edition

    YHC and his 2.0 daughter grabbed the Q for the post-Turkey Day Saturday and cooked up some tasty Mac N Cheese, fruit bowls and homemade brownies. The meat went a little awry with a busy Saturday, so what is a sure solution – a large tray of Chick-Fil-A strips…a quick order of that and throw in some SunJoy and the meal was set. Dropoff was greeted with smiles and gratitude. A great way to close the Thanksgiving Holiday.

    If you haven’t grabbed a Breaking Bread Q – do it. You can cook a great meal, you can buy a meal or, like YHC and Snare, you can go hybrid – whatever works, just show up with a tasty meal and some smiles and fellowship for those who really need it.

    No More Gumbo For You!

  • Chicken Pot Chicken Pot Chicken Pot Pie

    YHC grabbed The Breaking Bread Q this Sunday and threw down a Chicken Pot Pie that any chef from a 3 star Michelin restaurant would be proud of. Rotisserie chicken? Yes please. Sauteed vegetables? Ohhh yes…Pillsbury biscuits on the top. Absolutely.

    Wegman’s cookies, fruit and some iced tea to pull it all together.

    Bag drop promptly at 530pm.

  • I had a good title for this one, but then I forgot…

    A triumvirate of dudes came out for a chilly Saturday workout.

    COP — lots of fun exercises including dirty dogs

    triple check on the hill
    timer — broad jump up, run back down
    toe taps
    ab workout of your choosing

    menage a trois sur une colline
    One person runs up the hill — the others are switching between lunging and bear crawling
    continue until the hill is completed

    another triple check
    swingset extensions out
    swingset pull in
    timer is 50 merkins

    11’s
    up the hill
    10 dks on the tennis fence
    1 jump squat

    some running, some joggin on the way back

    A few stretches to finish

  • One Hill… No Repeats

    2 Premature Accelerators met up at Pump House Parking Lot, for an early trail run with an audible. The plan was to do the full loop with North Bank, and Buttermilk across Belle Isle and the Nickel Bridge, but YHC wasn’t feeling it early on and the pace wouldn’t have gotten them back in time.

    Boberry audible to an out and back. The did add one hill up to the Virginia War Memorial next to the Allianze Amphitheater. Despite the audible, it was a great way to start a Saturday. Even ran into the Dogpilers, on their way up Love Hill as an extra bonus.

  • Merkins, Abs, and Legs

    That’s what happened at Bermuda Triangle on Tuesday. Everything else was forgotten in the gloom.

    Hope everyone had a great Thanksgiving 🦃🦃🦃

  • Dry Feet

    A cold day! In the 20s. Polly offered everyone some antifreeze beforehand.

    Mosey to the parking lot for

    Disclaimer

    • I’m not a professional
    • Push yourself but don’t hurt yourself
    • Don’t leave here with more injuries than you came with
    • Feel free to modify any exercise

    Warm-up in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Copperhead squats
    • 15 Crunchy Frogs
    • 10 Don Quixotes

    Mosey to the Gridiron and line up on Goal line

    • Mosey to 25 and do 6 Burpees
    • Mosey to 50 and do 6 Burpees
    • Mosey to 25 and do 6 Burpees
    • Mosey to Goal line

    Something new, more or less, in the End Zone

    • 15 Start in plank position; in cadence
      • 1: Raise left hand straight up while the left foot goes across body horizontal to the ground,
      • 2: back to plank position
      • 3: Raise right hand straight up while the right foot goes across body horizontal to the ground,
      • 4: back to plank position
    • 15 Start in plank position
      • 1: bend left leg at knee and touch knee with right hand
      • 2: back to plank position on elbows
      • 3: bend right leg a knee and touch knee with left hand
      • 4: back to plank position on elbows
    • 10 Deep Mountain Climbers in cadence
    • 10 Gorillas in cadence

    Mosey to wall in front of school

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers 6 Burpees OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO
    • Stretch:

    Mosey to loading dock: 3X:

    • 15 jump-squats on the loading dock
    • Get down from the loading dock and run to the asphalt part of the driveway:
    • 6 Burpees
    • Return back to the loading dock
    • Stretch after Triple Check completed

    Divided up for Triple Check at the entrance to the ‘triangle’

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to return to the ‘entrance’ to the covered walkway.
    • Partner 2: Squats
    • Partner 3: Pole smokers

    Find a bench inside the triangle

    • 15 Shoulder taps with feet on bench

    Mosey to benches on home team side of Gridiron for Countdown (10, 9, 8, etc)

    • Bulgarians
    • Dips

    Back to the parking lot for

    • 20 Dollies
    • 20 APDs
    • 20 Crunchy Frogs
    • 1 Burpee

    COT

    “No man ever steps in the same river twice, for it’s not the same river and he’s not the same man.”-Heraclitus (Greek philosopher prior to Socrates: approximately 540–480 BCE)

    Finished up with Donuts and some more antifreeze.

  • BBBLAZE

    With the strength of 20 men at the Lumberyard this gloom, emerged 2 grizzled gladiators! But first, they had some detective work to do as an abandoned, smooshed up BMW was found in the parking lot, much investigation and speculation was made in place of Warmarama. Once we realized we could go no further with the investigation, we called in the Sheriffs dispatch knowing full well every time a sheriff is present, 10 burpees must be performed. The following is the Q Potato witnessed by a smashed beemer and a couple of Sheriff Deputy’s. Warmup with 10 burpees.

    Snake Lot Squats – Follow the parking spaces in a snake travel pattern, perform 3 air squats per parking spaces.

    Indigenous PAX – Round 1 – P1 Lunges with 50 lb sand bag , while P2 runs around the parking lot, switch when runner catches up to lunger.
    Round 2 – P1 3 Merkins and bear Crawls, P2 runs around the lot.

    Do a bit of mid workout Warmarama and stretching and another Deputy showed up (10 burpees).

    4 corners (Lady of the night)

    • 10 Squats
    • 20 Merkins
    • 30 Alternating side squats
    • 40 LBC’s

    5 minutes of Mary

    CoT

  • The French Italian Pervert

    Seven men huddled for warmth near the Nickel Bridge toll booth, then two tardies joined to make nine.

    COP (IC)

    • Jazzercises
    • Helicopters
    • Copperhead Squats
    • Arm Circles
    • Overhead Claps
    • Seal Claps
    • Raise the Roofs
    • Plankorama
    • Hand Release Merkins
    • Suzanne Somers
    • Freddie Mercurys

    Mosey to the start of the Nickel Bridge

    • Alternating exercises at each light post across – Merkins and Squats
    • Reverso – Mountain Climbers and Burpees

    Mosey to Love Hill

    • P1 – Run to left bend in road and return
    • P2 – Lunge, Murder Bunny, Polar Bear

    Mosey to the Amphitheater

    Self Destruction

    • Merkin (any variety), WWII, SSH x 1, x 2, x 3….up the steps

    Mosey back to the VSF

    Numberama, Nameorama, COT

    MOLESKIN

    When most would complain about the cold, the men of F3 RVA seek colder elements to test their mettle.  Thus a trip across the bridge was in order.  Hitch being Hitch and also plotting out public toilets, was late but able to find the PAX thanks to Handshake being given advance orders while coming in hot as well.  Faceplant’s M is living out a fantasy this month of being married to Inspector Clouseau or possibly a guy that molests pizza dough.  Send UpChuck your address and he’ll happily pin your home on PortaDash.  Wifi password is appreciated.

    ANNOUNCEMENTS

    Breaking Bread – Need 2 for December and beyond

    Next F3 RVA trip to the Bridge 12/27

    Secret Santa – sign up now

  • The Wheel of Time

    Chad and Brad where running late as the clock struck 6am and Machismo wagon pulled up just after with trailer in tow. Brad was sitting in his jeep impersonating Tin Man. When the pax went in for closer inspection the true identity of the Jeep driver was discovered. Brad finally responded to the EH and none the less on a 21 degree morning in the gloom. But what did Machismo have in store?

    After dragging brad out of his Jeep. The pax circled for a warmup. Circles and rotations were a theme of the workout. The pax discussed the origins of the Ukranian soldiers as we hit, SSH, Ukranian Soldiers, American Hammers, Etc.,

    Mosey to the spindle. YHC gave a brief introduction while Brad marked a tree. This Q took a turn towards forced labor as the pax were in for a version of indigenous people run as Machismo was reclaiming the spindle for the White farm. 3 pax on the spindle rolling it up hill as the 4th member did 5 burpees. Spindle was rolled up to the school where the pax completed a lap around the bike training course with a 10 burpee penalty for crossing any of the lines. After a victory lap around the circle it was to Machismos waiting trailer for one last push.

    Thang 2:

    Being well rounded as he is Machismo next invited the pax for a quattro de checko. With abs, legs, and arms. 3 pax worked while 1 pax ran to the fence at the end of the tundra. Squats, Merkins, and American Hammers.

    With time expiring the pax hit a 5 minutes of Mary. With 4 pax ab excercises included 2 seldom used ones from our new personal trainer “Brady Bunch” Brad Howren. X cross situps and some sort of hamstring bridge leg raise. Pax finished with pickle pounders.

    With time out we did numbers and had the opportunity to name our new pax member. Brad has several siblings and jokingly populates 50% of the adjacent Church Stony Point Presbyterian. He plays in the band and is a personal trainer. Given his music prowess and the Dookie’s attempt to jar his memory for famous family bands. Machismo gravitated towards the Brady Bunch. Brady was close enough to Brad and with multiple musical family members the name seems to fit. Machismo did a quick search of Brady Bunch episodes and it appears we may have missed an opportunity to call our FNG “Sergeant Emma”. Welcome our newest Pax Brady Bunch.

  • DR at The Galaxy

    Is it really downrange when the PAX says, “of course you have our AO’s shirt, you’re here as much as the rest of us”. Great hospitality as always from the PAX at The Galaxy in Marietta, Georgia.

    YHC and Joey Chestnut posted on Thanksgiving and the day after. Tuna Q’d Thanksgiving, Sparky on Friday. Friday’s workout was in memory of Wide Right’s daughter Kate Bell.

    The Galaxy PAX were the inspiration for coffeteria at Circus. YHC gave props and celebrated the 2nd F trophy with them.

    Sparky served build-your-own breakfast tacos (sausage, eggs, cheese, salsa) along with coffee. Tasty!

    TYA was supposedly riding his bike in a 25-degree windchill about 15 miles south.