Category: Richmond, VA

  • Is it bad to work out in front of female high schoolers?

    15 PAX showed up. Actually 13 showed up on time and I, the Q and Seymore showed up a little late. It isn’t every day that they block traffic on Patterson for 8 minutes to work on traffic lights.

    I decided to embark on a walking kettlebell workout and the workout did generate ~3,500 steps. Not WTH caliber but not bad for an aging crew (for the most part).

    COP: SSHs per attila, DQs, helicopters. merkins, plank jacks, Freddies. Mosey with rifle carry to side road away from the bus loop. Do some halos when further moseying. Stop to do 10 lawmower pulls and overheads. Then 15 of each. Then 20 of each.

    Mosey with halos to the other direction. Then stop and work on abs. 10 sit and press and coupon flutters each. Then 15. Then 20. See a pattern here. Then check on the lady whose car is parked nearby; she is waiting for a battery jump. Mosey by lunging and then moseying further to the Godwin football stadium.

    This is where it got interesting. I did not think that a high school girls would be having practice and entering the stadium. So in the effort of spreading awkwardness, I had sets of squats and swings, 10 , 15 and 20 being done next to the entrance. I am sure they thought it was great and not creepy. Thankfully we left before the police were called.

    Moseyed back with rifle carries and around the worlds to the grassy area. Did bear crawl and lunge without the weight. White Deer was fast but hurt himself. Hope you are OK WD. Moseyed back to base. Finished with American hammers, heels to heaven and stretching.

    Prayers for Handshake’s family, Fudd’s sister Mary, those who are helping kids move and Wojo’s mom. If you are interested in the Lake Anna workout this Saturday, let Tater or Byproduct know ASAP!!! Thanks for letting me lead and sorry I was a little late.

    Fireman Ed

  • Frisbee of the Ultimate Variety

    Pad Thai blocked Crabby’s throw.

  • MONKEY MATING CALLS IN THE DARKNESS

    15 HIMs descended onto the football field this morning, where YHC quickly discovered that a workout requiring PAX to visually signal one another works significantly less well when nobody can see anything. Necessity being the mother of invention, visual cues were replaced with monkey calls, resulting in what surely sounded to nearby residents like a troop of sexually frustrated primates had taken over Huguenot High School. From there, things became more respectable: lots of running and lateral movements, mixed in with various moans of pain and suffering.

    COP 1 – Monkey Business
    Partner up. P1 started at one 5-yard line doing Monkey Humpers while P2 ran to the opposite 5-yard line. Upon arrival, P2 unleashed his best monkey call into the darkness, signaling P1 to run while P2 took over the Monkey Humpers. Rinse and repeat. Increase by 5 yards until both men are at the 50.

    COP 2 – Modified 11s
    Start at the 10-yard line with 10 burpees and 1 merkin.Run to the opposing end zone and back, then advance the starting point to the twenty doing 9 burpees and 2 merkins. Repeat until complete advancing 10 yards each time.

    COP 3 – Side Shuffle Grinder
    PAX shuffled laterally sideline-to-sideline across the field.

    After each crossing:

    • 10 Jump Squats + 10 WWII Sit-ups
    • 20 + 20
    • 30 + 30
    • 40 + 40
    • 50 + 50

    We then Indigenous Peoples Ran back to the flag, with the six performing 5 double-count American Hammers before sprinting to the front.

    Circled up. PAX held plank while YHC administered the final dose of Mary with Merkins.

    ANNOUNCEMENTS

    • 8/27 – Heisenberg VQ
    • 8/28 – Party at Snuff’s
    • 8/29 – Latinos in Virginia Empowerment Center Food Distribution Event
    • Saturday – Summer Tour at Bon Air: YHC on Q
    • Saturday – Dogpile: Senor Frog on Q
    • 8/30 – Dealer leading an Off-the-Books Ruck
    • 9/25 – GROW Ruck

    PRAYER REQUESTS 🙏
    Prayers for YHC heading into a week-long jury trial in Augusta next week.

  • Heavy Metal

    A couple of early morning hardos emerged from the gloom to bring the heat at Mammoth Balls.
    Pick up Chooch from our usual meeting spot and carpool to the outdoor gym.

    Unload all weights – 2 sandbags and 4 KB’s

    Warmarama

    • Deadman Hang
    • Micheal Phelps
    • Arm Circs
    • Mid range to high Clappers
    • Legs Stretches

    Start with a max set of pull-ups

    Pyramid

    • 10 Pull through Merkins
    • 20 Halos
    • 30 Single Arm Push Press (15 ea Arm)
    • 40 Revers Lunge (20 ea leg)
    • 50 Buffalo Wings
    • Reverso back down the pyramid

    Finish Pyraimid with half of your max set of pull-ups, extra counts are always encouraged.

    3 Sets – Sandbag Bear Hug Burnie walk 30 yards and back. YHC blacked out during this one as I only recall the walking and the set of 7 ground to shoulders with the SB’s.

    3 Sets – PAX 1 Farmer Carries 2 35 lb KB’s 30 yards and back while PAX 2 performs V-Crunches with their choice of KB.

    That’s time and Beavers gotta get! Work has been hectic! Yall keep one another in your prayers!

  • Gigawatt or Jigawatt?

    A beautiful morning for six greyhounds to conquer Riverside Drive and the Greenway in the ever-popular reverse cowgirl direction.


    The ride kicked off with a spirited debate over whether it’s a gigawatt or a jigawatt, sparked by Fudd’s plans to settle in and watch the Back to the Future trilogy after returning home. From there, we headed across the Nickel Bridge sidewalk, where we stumbled upon what appeared to be a nighttime training exercise by the RVA SEAL Team. An unexpected location for tactical drills, but who are we to question their methods?


    The pace picked up as we flew down Riverside Drive and crossed the Floodwall. Along the way, a massive rat emerged and scurried across our path, seemingly in a hurry to return to the swampy waters below. Not exactly wildlife we’re used to seeing on a Wednesday morning.


    Several riders mentioned missing TYA, but we took comfort knowing he was in good hands, joining the women’s cycling team for the second consecutive week. We expect a full report upon his return.


    The group rolled back to home base right on schedule, allowing Blue Moon enough time to make it home and prepare for his 11:00 a.m. flight to Germany.


    Thanks to everyone for a great ride this morning. Most importantly, we finished with no injuries, no mechanical issues, and plenty of stories to carry us through the week.

  • Fantasy Drafting on the Slope at the Shed

    Four members of the F3RVA PAX met for a morning of muscle molding and merriment on a mild midsummer Wednesday at the Woodshed. College football is only two weeks away, and NFL training camps are in full swing, and as a long-time member of multiple (dynasty, snake, auction, you name it) fantasy football leagues, Snooki has been consuming data and thinking fantasy lately. My noodling led me to a workout idea I am happy to share, and which we executed this fine morning. We only made it through two rounds of drafting, but here are the “teams” we each ended up with:

    Globetrotter: Trey McBride, Bryce Young

    Hermey: TJ Hockensen, Terry McLaurin

    Futon: Drake Maye, Courtland Sutton

    Snooki: Jalen Hurts, Saquon Barkley

    We started with a mosey around the parking lot and a standard Woodshed warm-up before grabbing some coupons and heading down to the intersection at the base of the Shed Slope, which is where the draft was held. To draft: each PAX was told to pick an NFL team and a number between 1-4. Team mascots dictated the exercise: an animal meant arms and a person (or the Jets, which are the only non-living thing mascot) meant legs. Numbers correlated to positions as thus: 1=QB, 2=RB, 3=WR, 4=TE. And lastly, the projected points for the chosen player’s next game dictated the number of reps. As an example, Snooki’s pick of “Eagles, 1” translated to Jalen Hurts, whose 24 projected points meant 24 reps of bicep curls. After each pick and exercise, we ran up and down the Shed Slope, and after each round, an ab exercise with the same number of reps was added.

    All in all, the PAX ended up doing chest presses, overhead presses, bicep curls, skull crushers, blockees, block-assisted Mike Tyson pushups, lunges, goblet squats, box cutters, and LBCs combined with 6 laps up and down the hill and 2 down to the cul-de-sac and back. With only limited time remaining after two rounds of drafting, we closed with a bunch of Murkins and some extra ab activity in a ring of fire.

    ANNOUNCEMENTS: Crabgrass is sponsoring a Hot Wings challenge at the clubhouse at Satan’s Hill on Friday, 8/21 from 5-8 pm. There is an upcoming Convergence for Labor Day which might be at Timberwolf; stay tuned. A commemorative ruck is scheduled for Friday, 9/11. Summer tour continues; check Slack for locations.

    PRAYERS: To the nurse, Jo Shelton, who lost her unborn baby boy in a car accident and recently woke up from a coma. She has been transferred to nuero trauma rehab in GA; please consider contributing to the GoFundMe to support their family: https://gofund.me/8c39e0c7e. Additional prayers to all the parents and kids preparing to go back to school.

  • The Unknown Land of Chaos and Peril: Barrington

    Borat came in on 2 wheels and we were off, leaving an under the weather Pigskin to walk laps around the school (you can’t stop this guy!).  Today, like the brave warriors we are, we fearlessly explored the uncharted, mysterious and potentially-dangerous lands of Barrington.  Introduction. Disclaimer.  COP entailed SSHs, DQs, Imperial Squat Walkers , FKs and Merkins.  Recover and continue on.  Found a good hill for a Dora.  100 Merkins.  150 IWs.  200 SSHs.  Run to a cul de sac for 11s of Burpees and WWII.  Ran out of time (aw shucks) before running BTTF. 
    2 min left: Heels to Heaven, 60 sec leg hold and corpse pose to listen to the birds and consider something your grateful for.  Aaaaaaaand time!  Nice work gents. 

    Names.  Numbers.  Announcements (none I do believe), and then we did a Spine-inspired Highs (we had falling trees missing garages by 6 inches and adult children giving dads atta boys) and Lows (we had a little work craziness including layoffs and even diva singers sleeping through band practice).  We wrapped up with Prayer Requests: Borat’s father who is just rounding the corner after a sickness, prayers for Pigskin to feel better, prayers of gratitude for all that we have and prayers for strength to face our challenges. 

    YHC took us out. 

    Thanks for allowing me to lead! 

  • Two Dogs on the track

    Two dogs made their way to the track the morning and banged out a couple miles along with a couple hundred merkins and squats.

    Great way to start the day – think we solved all the worlds problems 🙂 Hope to see the rest of the pax that is usually at WDOG next week,

  • People’s History of Bon Air

    9 amateur historians went bushwhacking deep into the history of Bon Air.

    Sightseeing included the old reservoir now filled in with silt, the stonework dam and waterfall including 2 tunnels under the railroad, the ruins of the pump house, the site of the old train station, and a track’s eye view of the Buford Rd bridge where part of the station used to be.

    Up through YHC’s backyard to the site of the Bon Air Hotel, and then hotfoot back to the flag where we picked up Doozy along the way.

    COT.

    Great to host Coonbait from downrange, and sorry Doozy but you were never going to find us deep in the jungle. Thanks to the PAX for doing some crazy bushwhacking, I swear there used to be a trail there somewhere. Don’t forget to tick check.

  • 49.999

    10 men joined the QIC to celebrate his upcoming transition to respect. Here’s what went down.

    COP – SSH, Don Q’s, Ukrainian Soldiers, merkins, LBCs, and flutters.

    Next we did 5 sets of 10 exercises in the parking lot (a respectful version of the punisher). Merkins, LBCs, squats, and monkey humpers.

    A Ronnie Q is not complete without wall sits and dips, which we did 3 rounds of. We also did a few rounds of PLTs. Then to the front of the church for a triple check.

    The PAX mutinied a bit when we attempted to run around/through Henrico’s smallest park. We then moseyed back to the flag for some Mary and then a merkin ring of fire (Splinter’s Johnny Cash ain’t half bad).

    Numberama, Nameorama, and the Q took us out.

    Announcments/Reminders – check Slack.

    Prayers – keep my dad in your thoughts. He is in hospice.

    Ronnie out!