Category: Richmond, VA

  • Dos Amigos

    Given the unpleasant weather, the difference between one and two PAX is having an excuse to jump back in the car and head home.

    A hot-potato Q was quickly formed with copious amounts of merkins, dips, burpees, and ab exercises.

    Saab abides….

  • Three Holes, Two Fingers

    If only Gypsy’s brush guard could have cleared the signage at Cottrell then Pigskin wouldn’t have ended up at Three Chopt and Gaskins.

    Here was the prescribed route:

    • R on Pump
    • R on Buffapple
    • L on Singingwoods
    • R on Brookmont
    • L on Cox
    • R on Cedar Knoll
    • R on Cottrell
    • Merge onto path into Deep Run Park
    • L onto main road through Deep Run Park
    • L on Ridgefield
    • R on Falconbridge
    • R on Raintree/Pump (M/L)
    • L on Maremont
    • Back to Godwin and VSF

    Numberama, Nameorama, COT

    MOLESKIN

    What Senor Frog does with his fingers on a Thursday night is no one’s business but his.  Mr. Rogers is working on a concept album and ready to rock the Bluegrass Jam to its core next May. 

    ANNOUNCEMENTS

    Prayers for Charlotte

    Prayers for those protectors who put their lives in the way of harm Lunch Tuesday at Tres Machos

  • Let’s play some cards

    3 guys posted for a card game/workout today.

    COP — fun exercises

    Card game — each person receives ten cards. randomly throw out one card. add the numbers up — pick an exercise out of the bag. Voila. Caveat. If two players cards happen to be the same, the exercises are doubled in the amount. That happened twice. 56 merkins was a lot, but we made it through.

    Other exercises along the way to break up the game — 5 pull ups while the pax did squats.
    Shoot your shot — 3 shots to make a bucket. If you miss all three, the pax does 5 burpees, if you make, 10 squats.

    Great job by the PAX today as we figured out the game together.

    SYITG

  • Long Stool?……….No, Landstuhl

    Doozy and I meet at the ballpark quite frequently and after last night’s game, he said, “See you in the morning?” I replied, “Why, yes I will!” Doozy said…”Great. And….I added you as the Q!” Easiest way to post-make yourself the Q!!

    0524….Last Call preparing coffee and PAX are arriving. Having no watch, YHC asked Wedding Singer to monitor time.

    0530ish…..time to mosey!

    COT in The Swamp parking lot……Dead Man Hang OYO, Cherry Pickers x 20, SSH OYO, Merkins x 10 OYO, Flutter Kicks x 30 OYO. OK….done….lets go! Mosey to The Swamp-Track Time!!

    Workout Mile…..YHC first exercise ever as the Q was Merkin Mile! Modified this am. 4 laps with one workout per lap, performing x10 reps at each corner. First lap, Squats at each corner x10. Second lap, Merkins at each corner x 10. Third Lap, Flutter Kicks at each corner x 10. Final lap, SSH at each corner x10.

    Partner Leg Toss- round one 50, round two 100, round three 150. Oops….not enough time. Audible….PLT x 40. Mosey to BWES Bus Loop via track near Rapids Baseball Field.

    Dora……partner up…..150 SSH; 250 Squats; 350 Flutter Kicks….while partner two runs bus loop. Running out of time…audible…..grab PAX members running and mosey to flag.

    2 minutes left….Ring of Fire- Merkins x 10 and Dead Man Hang….

    Boom….0615!!

    Numberama, Namerama, Announcements:
    Memorial Day Convergence at Dogpile, 0700

    NTB Send Off, May 16 at DTH afternoon time. Ask DTH

    Mothers Day, Sunday May 10- DO NOT FORGET!

    YHC took us out with a prayer.

    NMS: YHC has a full tank this morning because Twin Team was a regular workout spot when YHC first found F3. As YHC approaches 10 years with F3RVA, a new Respecting Birthday, and a trip to Germany, I appreciate the memories of workout spots that solidified my F3 foundation. YHC has several Q’s coming up and would love to see as my PAX members as possible.

    Black Rifle Coffee with Bourbon was good. Great choice Doozy and thank you to Last Call for making coffee.

    Mumblechatter was great as usual. Last Call, Doozy, and I go back with our boys on the diamond.

    The best thing about F3 Richmond-meeting new PAX. Melville, Wet Bandit, Rodeo Clown, and Pad Thia!! Thank you brothers for posting this morning. Rodeo Clown has a sister and brother in law living in Landstuhl, Germany. Boom!!

    Backblast title, you ask???? A Pax Member made an emergency trip to facilities at The Swamp, and then asked a question.

    As YHC approaches a big birthday and looks back at 10 years with F3 Richmond, my life has only be enriched!!! For that, I am thankful to each of you!!

    My tank is full and I got it all out this morning!!!

    Loud and Proud,

    Flatline

  • Foggy Tunnel

    4 of the usuals made it through the fog and posted at The Tunnel. After an extended warm up of stretching, we had an incremental Burpee walk through the tunnel (1, 2, 3, 4, and 5) to warm up.

    Next was The Tunnel’s version of 4 Corners with 25 Dips, WWIIs, Squats, and Carolina Dry Docks…with 25 Burpees sprinkled in between the corners.

    Headed to pavilion for 25 two count Step Ups, Dips, and Derkins. Then a Polar Bear Crawl through the parking lot and a mosey back for a series of Abs (25 Irish Hammers, 25 Rosalitta/Dollys, 25 Heals, and 25 Side Crunches).

    A little more stretching…and we’re done.

  • BOS Combine

    8 STUDS came out this morning to test their mettle against the best of the best, and they did not disappoint! Coach Crabgrass and Coach Matlock had their whistles ready, let’s mosey!

    Dodgeball
    First test – a duel style turn and fire. 3 attempts each, turn and fire the dodgeball and knock out a solo cup from the fence
    Second test – dodging. 1 v 2, the 2 get 9 balls to throw at the 1, who must dodge them all. Fandango and Da Bear were dancing bears today

    Basketball
    Suicides for time
    Free throw > layup > full court layup > 3 pointer to show off the skillz
    half court shot for points

    Running
    3 cone drill
    40 yard dash – Da Bear is not a guy I want running after me!

    Football
    FG attempts. ONLY Boberry made it, heck he may have been the only one who got it high enough off the ground.

    Frisbee
    30 yard throws into the net (and in the wind) showed we have some work to do if we want to beat NOS
    Pick a partner and throw a GO route
    disc golf, see how many shots it take to get to the basket

    Finish with some dodgeball to warm up for next week. Big Rig got jacked in the Little Rig twice. Hope he’s feeling OK

  • Somewhere Between 268 and 287

    With TryHard’s amazing 500th Q this morning, I decided to use the Crossing to shine the spotlight on myself. Here’s to 268! I actually got the number mixed up and we ended up doing reps of 287 – my bad.

    Warm Up: Started out with some movement exercises, weaving our way through the upper parking lot.
    Track Drills, Karoake, Mummy Kicks, Butt Kicks, Minecraft Walk, High Knees, Bernie, Low Side Shuffles, Leroy Jenkins (Sprint and 5 burpees.).

    Warm Up continues with Side Straddle Hops, Don Quixote’s, Ski Jumps, LBC’s Mountain Climbers, Alabama Prom Dates. I most likely missed a couple.

    Mosey to Power Lines for exercise one: 287 AB reps
    Divided between WWII Situps, Freddy Mercuries, LBC’s, Alabama Prom Dates.

    Back to the parking lot for Exercise Two: Triple Check with
    Fence Smokers, High Decline Merkins, run a lap around the parking lot.

    Mosey to wall area for Exercise Three: 287 leg reps:
    Squats, Dwight Howards, Lunges, Calf Raises.

    BTTF for an some ab work and a minute of glute stretching.

    YHC took us out.

    Final thoughts: It was a great evening for a workout! Many incredible memories have been made during the 268 – Hopefully I can keep adding to it. TryHard ended the workout with a chest love touch, which was appreciated by all. Enjoyed talking to Birdman post-workout.

  • *** 500 Q’s ***

    20 gloom studs converged at The Forge to ring in YHC’s 500th Q. The rain was light, the mumble chatter was strong, the reps were many, the coffee delicious, and as always, no man was left behind. Going down in the annals of F3RVA’s most memorable Q’s, here’s how we all left with a little less forearm skin, but full hearts.  

    The THANG: 

    WARMERAMA: 

    • 0530: Welcome & Disclaimer
    • SLAUGHTER START with x10 Burpee Broad Jumps and then circle up
    • A few Warm-up Reps IC, 8-counts of course included with great enthusiasm
    • PLAY: “I Wanna Be” by The Proclaimers (3:50) with PAX Squatting to the beat, adding Squat Jump for the lyrics “I’m gonna be” (x18) and Burpee for every “500” (x8)

    DTH ODE TO PAX

    When I POST UP up, well, I know I’m gonna be

    I’m gonna be the man who POSTS UP next to you

    When I SWEATFEST, yeah, I know I’m gonna be

    I’m gonna be the man who SWEATFESTS with you

    But I have Q’d five hundred times

    And I will Q five hundred more

    Just to be the man who Q’s a thousand times

    To make the PAX hard core! 

    COP #1 – FLUTTERS x100

    • F is for FREE!
    • Run to the bottom of MT CHAPLAIN, then back to the top stopping 5x to complete x20 Flutters (2-count) at each stop on the way back to the top

    COP #2 – OBLIQUE LBC’s x100

    • O is for OPEN TO ALL MEN!
    • Mosey out to DEATH ROW (line of young trees along Forrest Hill Ave)
    • x10 Oblique LBC’s at each tree (x10) with bear crawl between trees

    COP #3 – ROSALITAS x100

    • R is for RAIN OR SHINE!
    • Mosey to the middle school soccer field and find a collection of BOATS
    • PAX Line up on their backs for BRIDGE OF HATE, passing the boats overhead from one end to the other, followed by x50 Rosalitas
    • Repeato passing the boats back down the line and complete the other x50 Rosalitas

    COP #4 – GROINERS x100 

    • G is for GUYS ROTATE THE Q
    • Mosey BTTF stopping for x25 Groiners OYO at x4 stops

    COP #5 – ELBOW REPS x100

    • E is for ENDS IN COT
    • Circle up in Elbow Plank to complete:
    • x25 Hydraulic Elbow Planks IC …welp, there went my skin…
    • x25 Alt Leg Raises in Elbow Plank IC
    • x25 Elbow Slides OYO (single count)
    • x25 Pickle Pounders in Elbow Plank IC (pace increased toward the end complete with orgasmic finish)

    COT:

    • Counterama # 20
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Gentlemen, thank you for your enthusiasm and warm encouragement coming out to support YHC’s 500th Q officially documented by Big Data. There have been countless undocumented Q’s while serving abroad, but the ones here among you men count the most. YHC is deeply grateful for the stalwart loyalty and camaraderie of all the NOS/Forge men, but a few shouts include:  T Claps to Bronco making his first bootcamp post today and big hugs to dear old friends Katniss and Draper who YHC hasn’t worked out with in a while. Always appreciate Handshake and Senior Frog making the trip across the river for our celebratory Q’s, and special thanks to Machismo for the hilarious 500th Q pendant. Apparently I look a lot like an old Apollo Creed in laser engraved format. Haha. Last but not least, special thanks to Snuff for the delicious coffee and to my dear M Rachel (21 years married this month) for the new patches. Here’s to the next 500 Q’s! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 5/16 0600 Dogpile Convergence for Flatline’s Deployment Q
    • 5/16 NTB Farewell Family Potluck
    • 5/25 0700 Dogpile Memorial Day Convergence
    • Monthly: Breaking Bread, Bridge
    • SEPT 25-27 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Lindsay All Day Long

    There was drizzle fo’ shizzle, but these 16 men came to work out fo’ rizzle.

    Lindsay-themed kettle bell workout focusing on arms and abs.

    -Warmarama

    -Lindsay #1: curls & WWII situps

    -Mosey

    -Lindsay #2: lawnmowers & heels to heaven

    -Mosey x2

    -Lindsay #3: KB swings & two-count American hammers

    -Mosey x3

    -Lindsay #4: deadlift pulls (I think?) & WWI situps

    -Mosey

    -Sit & press in cadence, then Merkins OYO, x3

    Circle of Trust

    -Mother’s Day is Sunday. If you’re lucky enough to have your mother or the mother of your children in your life, honor and celebrate her this weekend. Create the plan, spend the money, make the time.

    -Memorial Day convergence is at Dogpile this year (the Carillon near Byrd Park)

    -Pigskin offered a lunch meetup at Tres Machos on Tuesday

  • Date Night coaching for the fellas

    Perfect morning for being in the Not-So-Gloom! YHL decided it was a great day to have some date night four corners coaching.

    Here is what the Chik-Fil-A employees witnessed as they started their work day.

    Mosey from flag to Wells Fargo for some warm ups, SSH, Ukrainian Solders, Don Qs, Merkins & LBC. We moved around the building for a giant Four Corners, Prostitute style because it is date night practice, some do what they gotta do…Started with Dinner at Tazza: 10 Merkins, Mossied up to get Milkshakes at Chick-Fil-A and did 20 WW2s, then next corner to grab some wine at Total Wine: 30 American hammers, last corner was for the romantic card: 40 SSHs. Whitesnake suggested stopping at Pourhouse to pick up a girl but the Q decided a threesome was not the kind of date night to promote. The theme of course brought lots of mumble chatter. we headed back to the flag and covered 3.28 miles and ended with one final round of the 4 exercises. Great morning to be out and watch the sun rise as we worked. Bogey was late and ran somewhere and didnt make it back in time.

    Thanks for allowing me to lead.