Category: Richmond, VA

  • Burp, Burp, Burp eeeeee

    The PAX was 6 strong as we powered our way into the gloom.

    The Thang

    Mosey to the front corner of school property

    COP

    25x Imperial Walkers

    20x Crab Cakes

    25x Little Baby Crunches

    Mosey to field

    10 minutes of Burpees

    Mosey to the front steps

    Lindsays

    30 dips/10 jump steps

    25/15

    20/20

    15/25

    10/30

    Mosey to basketball courts

    King of Hearts

    Reg. suicide

    karoke

    Backward

    Defensive slide

    50 lbc’s after each set

    Mosey to the bus loop

    Triple Check

    Wall sit

    Full release merkin

    run around sign and back

    COT

    Moleskin

    Welcome to FNG, Parking Spot, way to hang today.  I hope to see you back often.

    Great to see Oyster today as well.  His first appearance on his home court.

    Wilson was EARLY!  Yaay!

    Bleeder continues to pick up speed.  Strong contender on the King of Hearts today.  YHC believes he took at least one victory.

    BT & Wilson killed it knocking down at least 100 burpees in the 10 minutes of Burps.  Awesome job guys.

    See you next time!

     

  • No Toll Backblast: Getting the “Led” Out

    0530 13 PAX ventured into the gloom of Hugenot Park.

    The Thang:

    Mosey to soccer field for COP with 5 burpees at each of the two speed bumps along the way

    COP     SSH x 50;   IW x 25;  Merkins x 20; Prisoner Squats x 25

    Gather on End Line–Burpee suicides (1 up to 5)     Plankarama until the 6 arrives

    15 minutes of 4 corners around perimeter of field with 10 reps each of following exercises on the corners—squats, burpees, sumo jump squats, merkins

    plankarama, then mosey to another field for a round of 7’s (bench jumps and merkins); then a round of 5’s (dips and squats)

    Mosey back to start for LBC’s x 35; Freddy Mercury’s x 14

    NM:

    Perfect morning for a workout…then again, what morning isn’t after it’s all said and done.  YHC asked to Q a couple weeks ago without realizing AO was about 30 minutes from hotel.  Regardless, one of the benefits of leading these workouts is that it forces one to get out of the fartsack and post.  Nice to see a good group waiting on me.

    Fantastic AO this morning.  Nice, flat, green, soft, fields.   Although, suicides are not fun…Suicides with burpees are worse.  Kind of the formula that is used.  Do something hard, then add some burpees…simple enough for me.

    Really enjoyed all the effort from everyone.  Hope y’all (that’s what we say in the Carolina’s) had a good workout.

    Thank you for the opportunity to lead you this morning and for the warm welcome.

    Led?  Well, on the 30 minute drive from the hotel, there were 3 Led Zeppelin songs heard on the radio….#oldschool    #bettermusic    #whathappenedtomymullet?

    Announcements:

    Keep EH’ing FNG’s—men in your community need this…..they just don’t know it yet.

    Some golf event this Friday.

    F3 Richmond BRR team has an opening…..Conspiracy?

    Until next time–Stay Strong!

     

  • In your name we play(?)

    Another beautiful Monday morning and a six PAX showed for The Punisher.

    The Thang:

    Mosey to the northwest quadrant of the school property for a COP with 20 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, and 15 each of forward and backward arm circles.

    Jog around the garden beds to the outdoor classroom for Lindsays – 40 exercises split between pullups and dips.  Pullups under the picnic tables and dips along the benches.  Started with 10 pullups and 30 dips – increased pullups and decreased dips by 5 each per set until PAX completed 30 and 10.

    Jog the north wall of the school building to the bus circle for Curb Crawls – Bear Crawl across the bus lane to the opposite curb and one derkin.  Crawl back and complete 2 derkins.  Rinse and repeat until 10 derkins done.  Stand and wait with Al Gore Touchdowns.

    Jog to the front schoolyard for a Pyramid.  Start with 10 squats and run a circle around the tree line.  Next, 20 squats and 20 flutter kicks and a run.  Next, 30 squats, flutter kicks, and mountain climbers followed by a run.  Last, 40 of each with 40 LBCs affixed to the end and followed by a run.

    Triple check next – two groups of three – one guy holds People’s Chair, another Plank Walks, and the third runs to the tree line and back.  Complete three rotations.

    Stroll to the edge of the parking lot and circle up for Burp Circle – one guy completes five burpees while the rest of the PAX completes Plank Walks.  Burpee guy makes a lap around the circle and the next guy goes.  Repeat until circle completed.

    Mosey to the ShovelFlag for COT.

    Moleskin:

    The outdoor classroom tables are great for dips, but poor for pullups.  Conspiracy and Bleeder, apparently frustrated by the lack of challenge offered by assisted pullups climbed the shelter rafters in pursuit of a better pullup.

    We apparently hate Curb Crawls which must mean they are good for us.

    Welcome Dojo (FNG) – after hearing about his background and his pursuits (which YHC did not recall included Martial Arts training) we came up with this.

    Fudd and Bleeder – please reply with some details on the golf tournament on Friday and if you have any openings in your foursomes.

    YHC “took us out” with an inspired prayer wrapped up with “in your name we play”.  Amen to that.

  • No Toll-Preblast: It’s free, but it’s still an investment

    0530  Huguenot Park,-Southside

    The Thang:  Bootcamp

    Come join YHC for a fun, fast, and event filled 45 minutes in the gloom.  #no10counts

     

     

  • F3 Tourism

    Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down:

    Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins

    Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6

    Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end

    Mosey to bottom of hill for another edition of Love Hill. Partner 1 runs to top of hill while partner #2 lunges, flapjack and repeat with broad jump burpees and bear crawls till all teams make it to the top

    Mosey to flag for abs till out of time: uncounted amount of sit-ups IC and flutter kicks IC

    Moleskin:  As YHC is going to miss several weeks of DogPile it seemed only fitting to make this one count.  The PAX pushed hard, and it was strange to now officially be working out in some heat and humidity.  Hardywood and Hairball proved to be fast movers on the circuits with Fudd deciding to push himself on round two.  Larry Birds to you guys!  Sippy Cup informed me that he might not run home, and that lets a Q know something went right.  Welcome back to Huggy who we expect to see much more often.

    YHC will miss you fellas and the best AO in Richmond.  Stay mosey my friends.

    Toga

  • This too shall pass

    Keep Calm

    4 gather for Earthworm’s Pregame Gut check, John the Baptist and his leadership style were discussed.

    4 was reduced to 3(Cheetah was prepping for Soccer later in the day) then 4 more Strong members joined for the first COP, 1 LIFO was added mid COP, and three more were DD’s appeared mid way and if YHC math works that’s 11.

    The THANG

    Mosey to Soccer Field

    COP
    20X SSH
    15x Merkins
    20X Don Quixote
    30X LBC’s
    20X Imperial Walkers
    20X Flutter Kicks

    Mosey to Track
    Merkin Ladder from 20 to 1, with 50 yard run between each set around track.

    Mosey back to Soccer Field
    The Beast (Dealer’s Choice)
    Burpees
    LBC’s(Fudd)
    Alabama Prom Date(Swirly)
    An Exercise that Chum Picked(don’t remember the actual exercise)
    An Exercise that Conspiracy picked(don’t remember the actual exercise)
    An Exercise that Johnsonville Picked(not sure he knew we were doing a Beast, because I had to ask what exercise he said three times)

    Monkey Rolls

    Mosey Back to Shovel Flag
    COT

    Moleskin

    Earthworm and Johnsonville wrapped up an eight week session on Leadership in the bible, YHC attended a few of them, it adds a great deal of perscpective what we are doing. Tclaps to them for leading that 3rd F effort in RVA.

    YHC was backup Q for TYA, He was fighting a medical issue; hopefully, it has “passed”, Speedy recovery to him.

    Welcome Pig Skin, up from Charlotte, visiting family in Richmond. In my Brief conversation with him, He has been doing F3 for a three+ years. He received “Respect, Respect” in the COT, Thanks for joining the RVA Pax!

    Mumble Chatter was light in the First COP as we moved to the Merkin Latter, Complaints became evident to YHC in the transition. Jville continues to battle his current physical limitations, but does continue to Post on Saturdays but is unable to perform many of the exercises.

    The Double Dippers arrived just in time for the beginning of The Beast, Complaints were heard from most of the double dippers, as the beast launched with Burpees.

    During the intervals Fudd commented that Toga’s Dogpile workout was intense. YHC has never been to a Toga workout that wasn’t intense.

    During the Monkey Rolls, YHC needs to apologize to Groh, YHC slipped and dropped an elbow square onto Groh, sorry about that. Tclaps to the other groups for executing impressive intervals of rolling, jumping and dodging on each other.

    Post Workout Coffeeteria

    Several of the PAX convened at the Daily Grind for a shot of Caffeine. Conversations about UVA reunions, FBI agents, and other various activities were discussed. YHC had to wash off whatever fertilizer product YHC had rolled in. Apparently, sweat and fertilizer can turn into hydrocholic acid at room temperature.

    Next Workouts at 0530
    Monday Punisher, Chum Bucket on Q
    Tuesday noToll, GUEST Q, Freeloader
    Wednesday SOT, Lugnut on Q,
    Thursday 45MM, Loose Goose on Q
    Friday RAMM, TYA on Q

  • Mutha Hill

    Seinfeld
    Seven runners posted this am for a run in very pleasant weather.

    The THANG
    Normal run routes, 4,5&6 mile loops, but instead of going all the way to Three Chopt, repeat the Hill between Granite and Libbie three times increasing speed with each interval, then run back to the Shovel Flag.

    Moleskin

    TClaps to Sippy for running to the AO again!

    As we gathered this morning, a tomato seemed to be joining our group until BT, recoginized her and she said “I think my group is across the way”. BT mentioned a Seinfeld episode reminded him who she was.

    The Hills were a bit of a Mutha for YHC when they are repeated in quick succession.

    Sippy and Saab appeared to matching each other step for step.

    Conspiracy posted even though his legs were being Problematic, YHC has a very clear understanding of legs issues. Way to push it!

    As when re-entered the AO, the PAX noticed Garbage Plate working out with the rogue crew that had assembled, Several of the PAX wanted to go encourage GP as he was doing burpees.

    Wilson was promoting his Golf outing next Friday, Helping him raise money, Info can be found here http://www.forethecause.org

    Tommorrow Toga Q’s Dogpile 0600
    TYA has Gridiron 0700(Bleeder is back in case of medical issues)
    Earthworm has the pre-gridiron Gut Check 0640.

  • Over the Hill(s)

    Bleeder planted the flag and 18 faithful posted for Lockjaw’s 40th birthday.

    The thang:

    Mosey to center field, COT: 40 side straddle hops, 40 little baby crunches.

    Mosey to corner of field,

    Over the Hills –

    pair up. First guy runs the 1 K loop around the school, second guy attempts 40 burpees. Second guy runs 1 K loop, first guy attempts 40 burpees. Plank.

    Mosey to circuit track – 1/4 mile loop. First guy does 40 pushups, second guy runs. Switch and repeat. plank

    Mosey to corner tennis court – first guy takes a lap around full basketball and tennis court, second guy attempts 40 WWII situps. Switch and repeat. Continuously first guy then runs tennis court only, first guy attempts 40 LBCs. Switch and repeat. Plank

    Mosey to center field. 6 Minutes of Gary – 40 seconds on, 10 second rest, two rounds. Exercises- Ball dippers, lizard merkins, handstand kicks or carolina dry docks, high knee jumps or slow bending squat.

    5 Minutes of Mary – freddie mercury, russian twist, hello dolly, superman.

    Moleskin-

    Quite fitting Lockjaw LIFO’d his 40th birthday workout. T-claps for making it out though, the Over the Hills workout, or as noted Around the Hills since there are no hills at this particular AO, was designed by YHC to show some love for our no longer ‘hate’ brother. The silence was deafening in contrast to Ricky Bobby’s RESPECT a few weeks back during name-o-rama.

    YHC apologizes for some of the sloppiness this morning, YHC thinks he actually said southern aggressor at one point of the plank. Simply unforgivable to my highly esteemed southern gentlemen. YHC was running on fumes from lack of sleep. However, if someone in the PAX showed up for the Patriots celebration workout at 4:30 AM, well, laugh’s on you bud, I was watching replays of Super Bowl 49 in my fart sack.

    Welcome FNG Ponzi!

    See you guys in a few weeks.

    Singer

  • Where’s Wilson????

    Six brave men started the mosey on a BEAUTIFUL morning, then Wilson came rolling in as if he were auditioning to drive for Bleeders race team. Then it became 7!

    The Thang:

    • Once Wilson got caught up to the PAX he reversed directions…….yes with Weinkie in hand.
    • Mosey to rear of school for COP. At this point YHC was tying his shoes and did not realize we had TWO FNG’s. Wedding SInger GLADLY pointed this out and started the disclaimer. Once YHC got his bearings straight, it was all about getting started!
      • Burpees – 6 OYO (kind of)
      • SSH – 16
      • Merkans – 16
      • Imperial Walkers – 16
      • Bird Dogs – 16 ( A Wilson Favorite)
      • Forward Arm Circles – 16
      • Backward Arm Circles – 16
    • Mosey around front of school heading to the football field
      • It’s BEAST time – Total 36 per exercise – totalling 108 burpees – 1/2 BEAST
        • 1st exercise BURPEE
        • 2nd exercise BURPEE
        • 3rd exercise BURPEE
      • Short mosey off to a nice grassy area
        • Rotating ring of Fire 1x around
        • Each PAX member chose an exercise.
        • Rules: No repeat and no repeat of body part
        • i.e. Merkan then close grip Merkan
      • Mosey back to flag

    The Moleskin:

    Here is how it went down today.

    • Wilson was late (about 5 seconds – seems to be a recurring theme), but got caught up and regained the Q from Wedding Singer who assumed the charge.Goose, Lug Nut & Singer were more than happy to start busting YHC’s balls out of the gate. 🙁
    • YHC had intended to bring the serious pain and attempt a full beast of ALL burpees, but decided that the COT was an important time to warm up so no injuries happened. Ok, it was really because I was late.
    • Once the COT was done, the Weinkie went away! Who can;t remember burpees! At one point I heard Wedding Singer cry out for someone to deliver me a Weinkie. Mumble chatter was heard during the Burpee fest from Singer & Lug Nut, but Singer quickly got called out on his form  by YHC!
    • Can’t remember for what reason, but Goose was providing YHC grief (very uncharacteristic – NOT) so, instead of going easy and doing another exercise for the 3rd round we did BURPEES!
    • YHC contiues to try to pack too much into a workout, but will get the hang of it soon…………….
    • Great to see TWO FNG’s today! Welcome Kozar & Clooey & great job by all!
    • TClaps to RIcky Bobby today for pushing the limit! During one of the Burpee sessions, he was quickly approaching Goose to try to claim 1st place.#RESPECT Maybe next burpee session. I hear Ricky Bobby likes to be hard on his equipment and push it hard!
    • See you boys in the gloom!

  • Steph Curry MVP

    F3 started in Charlotte…so did Steph Curry.

    Curry’s Plays of the Year (Click it, you’ll be glad you did!)

    In celebration of Steph Curry being named the NBA’s MVP, 21 strong gathered in South Richmond this morning for a Steph Curry-themed workout.  It went down as follows:

    The Thang:

    COP – 30 SSH, 30 LBCs, 15 Merkins, 15 Imperial Walkers, 30 Slow Bending Squats

    Mosey to NE Soccer Field

    Burp & Merk up to 5, repeat 5 then descend for 30 total Merkins

    Line up on side line for The Davidson Wildcat: Burp & Merk up to 8, with a width of soccer field inbetween each Burp.  Plank-o-rama after 8, including Wilson’s Lasagne Party. Descend down from 8 – add restrictor plate of double merkins for top finishers of ascending 8.

    Mosey to parking poles for Tom Brady’s Pole Smokers (only for TYA & Wedding Singer to click) – Tabatta Style (30 seconds x 8)

    Mosey to SW Soccer field for The Golden State Warrior – abbreviated Beast with 5 exercises at 6 stations (30 total) – Monkey Humpers, Mountain Climbers, Freddy Mercury, Imperial Squat Walkers

    Mosey to bleachers for Dips – Tabatta Style (30 seconds x 8)

    Mosey back to shovel flag for COT.

    Moleskin:

    • Welcome to Shooter & Rapunzel.  Way to keep up this morning!  Hope to see you back soon.
    • YHC totally forgot about Cinco de Mayo.  Apologies.
    • TYA mentioned something about “past players” whenever YHC yelled “Darrell Green” at a 28 count…at least the ‘Skins never cheated to win their championships.  Stay classy, New England.
    • Apparently Loose Goose, Wilson, maybe others misunderstood the explanation of the restrictor plate: double merkins during the descent of The Davidson Wildcat…and went from 16 to 15 to 14 rather than 16 to 14 to 12.  TClaps to Splinter for setting them straight.  Maybe we need another math formula for those guys.
    • Cheers to Bleeder for passing out extra T-shirts from the Hardywood 4 Miler (F3 was a Gold Sponsor)
    • YHC is also an alumnus of Davidson College and always said Steph Curry would never make it in the NBA…YHC Sr & MYHC remind him of this as frequently as possible.

    Weekly workouts as usual this week.

    YHC forgot to mention: Looks like we’ll have a guest Q next week – Freeloader (from CLT) has signed up to lead us at NoToll next week, so you won’t have to listen to YHC’s gob for one week, at least.