Category: Richmond, VA

  • 14 Holes

    11 HIM’s of God carved some pain gain out of a beautiful crisp morning on our annual mountain men’s retreat at Windy Gap YoungLife Camp near Asheville NC. Here’s how 11 conquered 14 out of 18:

    WARMERAMA: 

    • Mosey a bit to circle up at a better lit area
    • Welcome & Disclaimer
    • Warm-up Reps IC, slightly extended total reps for a full body warmup

    The THANG: 

    • Mosey down to the start of an epic mountain frisbee golf course
    • Outlined the plan: escalator burpees to match the hole number, with a movement exercise to complete each hole, and variable reps (mostly called IC) at the end of each hole
    • Movements included runs, Bernies, sprints, broad jumps, lunge walks, low crawls, bear crawls, and others
    • After getting up to 9 burpees completing the first 9 holes, we switched to WWII’s at each hole for the back 9
    • The reps called were highly variable and too many to list, but the PAX got their money’s worth
    • Completed 14th hole and then mosey BTTF

    COT:

    • Counterama # 11 
    • Namerama, naming 2 FNG’s
    • BOM Prayer

    NMS:  Back for YHC’s 6th time on the mountain, and this place is absolutely majestic! Such amazing mountain beauty and the company of 300-400 wonderful men celebrating Jesus. YHC has led a lot of bootcamps here over the years but this was the first time tackling a workout based on the frisbee golf course, and it turned out to be an awesome smokefest. Thankful for being here and the other 10 HIM’s who joined for this morning’s victory lap. We’ll have the pleasure of enduring a beatdown delivered by Voltage tomorrow. Yours AYE! ~DTH

  • Monday Graveyard

    zombies met up at Swift Creek Middle to go on the road for some easy miles. This week’s IPC was already a speed workout, so no speed work this week, and no need to double up on Thursday. Always great to catch up with Boberry!

  • Foggy Farms Fifty

    We gathered in the gloom on a surprisingly foggy morning to try out a new route on the roads less traveled in Windsor Farms.

    4s–South across Cross Cary onto Berkshire which turns into Sulgrave. Out and backs on Long Ln, Stockton Ln, St. Davids Ln, Marston Ln. Return on Gun Club, L on Queen Charlotte to Cary, Malvern to Grove back to flag.

    5s–Same as 4s, but add in Clovelly Rd. with a fork on Lynton Ln.

    6s–Same as 5s, but from Berkshire turn R onto Dover and then L on Lock Ln to end. R on Park which takes you to Sulgrave.

    Moleskin. YHC’s goal was to find a hill within reach of MM that we had not yet run in the 10 or so years of RAMM. After scoping out the underbelly of Windsor Farms with his dog a week ago he uncovered Lynton Ln. It is “Charmian steep” and when coupled with Clovelly gives a long burn. (Side note: the bottom of Lynton is also a great spot to catch the sunset over the river). This new route stitches together a bunch of north-south out and backs off of Sulgrave Rd so it is fairly easy to follow. It is certainly worth a second go in the coming weeks.

    Running in the fog creates a sense of timelessness, and YHC and Marv agreed the route seemed long and particularly tough (even though our watches disagreed). It is hard when you can’t anticipate what’s in front of you.

    YHC can’t think of a better start to his 50th birthday. My glass is full, and F3 has been a big part of the filling. My 40th BD was at the BRR, and it is fitting to start my 50th with the Pax this morning. I’m so grateful to have been headlocked so many years ago.

  • Mr. Worldwide

    4 lumberjacks made it to The Yard to add some sweat to the asphalt. We were pleased to see Murr made it out (as soon as I saw him I knew where the name came from, good job whoever came up with that) and he brought an FNG! The FNG works for a chemical company doing “wrench turning” as he calls it. Choo Choo was trying to think of uranium as a name, but he kept saying Uranus and that just wasn’t going to fly with the FNG. We compromised on Dexter from Dexter’s Lab. Welcome Dexter!

    Warmup:

    Mosey to the grownup playground

    -arm circles

    -roscoes wife

    -fudds wife

    -10 slow and controlled merkins IC

    4 stations, 12 reps at each station. 2 sets.

    -pullups

    -machine bench press

    -merkins

    -bench dips

    Mosey back to the front of The Yard

    Here’s where the fun starts

    4 corners prostitution style with coupon. MOT coupon overhead carries

    1. 10 incline merkins
    2. 20 front raises
    3. 30 overhead press
    4. bent over rows

    IPC tomorrow. Had good chatter with Murr and Dexter, hope to see them back soon. YHC took us out in prayer.

  • Lounge-esque

    Three regulars and one close by newbie joined up for a lounge-esque Friday morning workout at Twin Team.

    Warm up while the pax awaits OC’s arrival – Don Q, SSH

    Mosey over to JRHS track. Beast – PAX choices – merkins, squats, SSH, flutters, etc.

    one round of blimp on the track

    mosey to bleachers, one round of love hill, abort to field, complete love hill (merkins, freddies)

    mosey back to BWE, wall squats with various wall workouts, one person LARPs a basketball shot and returns.

    mosey to point of beginning, various ab exercises.

    Fun workout this morning gents. YHC tried to maintain the spirit of the lounge while covering some ground, keeping most paces at a mosey with plenty of chatter. OC arrived early to ruck off some steam. Rosie kept us in check and Pad Thai found a new workout location 10 minutes from his house.

    -Singer

  • Restaurant Parking Only

    One intrepid warrior of The Gloom threw off the pull of the Fart Sack (and last night’s tequila old fashioneds) to hit the mean (ok, the office park) streets of Plantation. Temps were 75 and sunny. According to the restaurant worker (lady) who came out of the office building at 5:20 a.m. to see YHC unexpectedly 15 feet away, the following might have happened:

    2 loops around the lake, using various routes / paths / etc. No scream (thank Heavens) when the lady came flying out of the building, never looked to her right, and then realized someone was close by. Disaster averted. All good.

    This brought to mind a question. When startling a person (but, mostly, a woman) not expecting you in the dark, what’s the etiquette? YHC chose, “Good morning. I’m back behind you. Sorry to disturb you.” (Pause for slight gasp). Then, “Sorry, didn’t mean to startle you. Just out for a walk” (With my 35 pound massive chest weights).

    Number, name, and YHC took himself out.

    NMS: Marriott provides two coffees cups, paper. YHC now makes two cups, takes one to the car, and leaves it. The first cup goes along for the first lap. Swap for the second cup on the second lap. Suddenly, YHC does not detest rucking as much.

  • 9/11 ascension bells

    24 warriors posted at what would be a record at circus Maximus for a 9/11 remembrance kettle bell beatdown. 

    A few comments and mumble chatter to start the day and of course an expertly planned set list for our patriotic themed rendition of 2,200 stairs to ascend with your bell. Some cadence chatter got us all in the mood ( never could time it right) but we move anyway!

    History: 

    AA 11 – hit the wtc first

    UA 93 – fought back and crashed in Pennsylvania 

    AA 77 – crashed into the pentagon

    UA 175 – hit the second tower

    Theme and numbers. Fire fighters ascended 2,200 stairs so we commemorate and move in remembrance of our fallen soldiers, brothers, sisters, pilots, family members and those in service.

    Warm-a-Rama

    25 side straddle hops

    11 Don Qs

    11 merkins

    11 crunchy frogs

    Question what were the flight numbers? Silence was the answer- read above to revisit

    11 signifies the AA 11 flight that went down first

    11 burpees for wrong answer. 

    The Thang-

    Long mosey to the Godwin track with bell and we begin our ascension in style with a patriotic ensemble to push us through this beatdown .

    5 excercises 11 of each then climb with your bell to the top and back. 

    6 rounds got us the 2,200 stairs 

    Excercise 1 – 11 in swings

    Excercise 2 – 11 lawnmower pulls

    Excercise 3- 11 suitcase squat

    Excercise 4- 11 halo 😇 

    Excercise 5- 11 clean and jerk 

    Climb the stairs and rinse and repeat. 

    Once 6 rounds were accomplished the Q then asked the flight numbers again and 3/4 were answered. The penalty 77 curls on a mosey back to the flag.

    We end with God Bless the USA and a moment of silence to Never forget.

    Thanks for letting me host this commemorative beatdown.

  • All quiet on the fields of Timberwolf

    10 PAX met on the field with coupon in hand to knock out this weeks edition of ironPAX. Most knew what they were in for. Everyone got after it! Here’s the format:

    Feeks WOD

    • Format
      • 50-minute AMRAP
      • Counting the total number of 100-meter sprints
        • If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
    • Equipment
      • Standard coupon
      • 100 meter (110 yard) field
    • The Thang
      • Start the timer
      • 2 thrusters
      • 2 100-meter sprints (down and back = 2)
      • 4 thrusters
      • 4 100-meter sprints
      • 6 thrusters
      • 6 100-meter sprints
      • 8 thrusters
      • 8 100-meter sprints
    • Continue the pattern until time is called

    results varied but the median had started the running after doing 18 thrusters.
    numbers, names, announcements, YHC took us out.
    Great to get out there and do something difficult with these PAX. We are stronger together. With all the division and tragedies happening in the world day. YHC is glad to be a part of something bigger that is focused on invigoration of male community leadership.

    announcements

    630am dogpile on September 20th for 11yr f3RVA anniversary

    8pm 9-29, CSAUP event with Rucks in the Deep South. See Crabgrass for additional details.

    dec 6th daddy daughter dance at WEAG

  • It was a Proper beat down at the Forge today.

    YHC showed up to The Forge today for his first Q. What a great place to workout and even better HIM’s showed up today to take part in YHC’s 9/11 memorial themed workout.

    Warmarama: Jog down light pole alley stopping at the bottom of the hill for a little 3-minute plank. This 3 minute plank honors the nearly 3,000 people who died on 9/11. Once completed mozey to the end of the road.

    Warmarama continued: Different exercises called alternating between 9 and 11 count. SSH’s, Don Quixote’s, Dead Man Hang, Andy D’s, Merkins, WWII’s.

    Thang 1: Partner up, 9 rounds 9 burpees per round. 1 person completes the 9 burpees, the partner runs down and back 2 light poles. This was a burner and YHC blacked out somewhere around round 6. We probably finished 9 rounds.

    Lunge Walk to the next light post. Mozey to the next one.

    Thang 2: Partner up, 11 rounds 11 Gorilla Humpers. 1 person humps, the other runs two light poles and back. This was also a burner. With the long hill awaiting us and the burpee round taking a bit longer than expected, YHC called it around round 8. Back to the Flag.

    A quick circle up. 9 LBC’s, 11 Heels to Heaven.

    Shut it down with 1 minute of silence.

    Numbers, Names, YHC took us out.

    Announcements:

    • Convergence on 9/20 celebrating 11 years for F3 RVA
    • Family friendly cookout at L Woods on Saturday. Shoot him a note so he can get an accurate head count.
    • Look for a new Saturday workout location in the Bon Air area led by Machismo.
    • Late night Ruck led by CrabGrass. Details on Slack.

    YHC is forgetting someone in the PAX today. Let me know who it is and I’ll make the correction.

  • Beware of I-Pax Downrange

    YHC is in Va Beach today for meetings, so I decided to get a DR post in and got on the handy F3 Near Me and found a nearby bootcamp. Ever the eager beaver (or really worried about getting lost), I was early. I pull into the parking lot with 12 minutes to spare and guys are moving around. Turns out, we are starting early because this is Iron Pax 1 – a 50-minute workout. Womp Womp. Oh well, suck it up buttercup.

    some stretching and warmup and then off to the track for increasing rounds of Thrusters (with 35 lb KB) and an equal number of 100-yard runs. 2-200, 4-400, 6-600…16-1600. I actually got to 18 Thrusters but I only completed 400 of the 1800 before time was called. 5 miles in all.

    The Va Beach guys were great and had coffeeteria in the parking lot after. BOOM! Almost made the Iron Pax pain worth it.

    Always fun to post DR.

    Have a great day gents.

    No More Gumbo For You!