Category: Richmond, VA

  • Return of Swoop

    9 HIMS showed up to see if YHC was actually back on the Q sheet. It has been a while and I was excited to bring it back in the right fashion. The colder temperatures may have keep 1 or 2 away this morning under their warm covers but it was 530 and time to roll.

    mosey up satans hill and a quick horseshoe run over to wilson’s cul de sac for some Warmarama ( SSH, Imperial walkers, incline merkins, decline merkins, LBC, Freddies, cherry pickers and dead man hang)…..then mosey back down to the parking lot for the action

    Grabbed 3 sandbags and the rest of the pax grabbed a rock for a rock and sand bag triple check. Followed up with some rock work via Mary and then on to finish it off at the hill

    triple check runner to the top of the hill , second man sand bag going half way up the hill and third member doing called excercise ( plank jacks, lbcs, WWIIs)

    Annoucements / Prayers

    Thanks for the opportunity to lead!

  • Paging Dr. Cooksie 🎹🥃👶🏼

    It was a beautiful morning to run. The 4, 5, and 6 milers all ran by the building I was born in – St Mary’s.
    I told a funny story about the day I was born in 1973, the Dr was missing and his nurse found him at O’Tooles drunk and playing the piano. He used the forceps on my giant head and squeezed a bit too much. Imagine how smart I’d be if I wasn’t brain damaged at birth – lol. Not to worry, that doc lost his license to practice soon after my original birthday.
    Great to see everyone this morning- I really appreciate and value the friendships and relationships I’ve developed with you guys over the last 8 years. Grateful.

    Shakedown

  • Like Old Times!

    3 East End F3 elders emerged from the chilly gloom for a session of Camp Beaver(nothing special, just a little stuffed Beaver mounted on the hood, some music to work out to and a deck of F3 cards). Let’s mosey!

    Warmup

    • Arm Circles
    • Don Quixotes IC
    • Ukrainian Soldiers IC
    • Wilson’s Wife
    • Fudds Wife & Toe Taps IC
    • Leg Stretches

    The Thang! 1 COP – Divide deck into the 4 suits. Draw 1 card of each suit. On the football field use MoT from the Cardio deck and travel 100 yards. Do the 3 exercises of drawn abs, arms and legs at the 100/75/50/25 yard lines on the way back. We got 4 rounds logged on the ice cold Bermuda.

    Set 1

    • Karaoke
    • LBCs
    • Ranger Merkins
    • Wojo Squats

    Set 2

    • Bear Crawl
    • Oblique Crunch
    • Chuck Norris Merkins
    • Smurf Jacks

    Set 3

    • Butt Kick
    • Flutter Kicks
    • Diamond Merkins
    • Standing Lunge

    Set 4

    • Sprint
    • Freddie Mercury
    • Hand Clap Merkins
    • Backward Lunge

    Circle Up for conversation and CoT. All that talk about building things has Beaver geared up for some wood working projects!
    Have a blessed day men, keep those butts warm!

  • For Unto Us A Child Is Born

    Runners, walkers, ruckers, dogs, and Currahee virgins united for various routes around Godwin HS.

    Here’s where the runners traveled:

    • L on Pump
    • L on Falconbridge
    • R on Idlebrook and continue on Sorrento
    • L on Dawndeer
    • R on Flintwood
    • L on Ridgefield
    • R on Eagles View
    • L on Glen Eagles
    • L on Old Prescott
    • Circle Godwin and back to the SF

    Numberama, Nameorama, COT

    MOLESKIN

    Fresh as a daisy while running on 4 hours of sleep and having brought peace to the Middle East, Pigskin was back in action.  Rumor has it, when the Boogeyman goes to bed at night, he checks under his bed for Pigskin.  We also welcomed Chum to the front side of the school.  YHC was a little disappointed no one opted for 10 laps around Godwin.

    ANNOUNCEMENTS

    Prayers for Chicharonne’s coworker

    The Bridge 10/25 with Bootleg and 11/15 with YHC

  • Moans or Groans

    7 loungey veterans were joined by an FNG and a 4 legged companion for a casual beatdown followed by a flavor infused coffeeteria. After cafe set up and turning on the pot, we ventured out into the darkness towards the High School. Here is where we circled up for introductions and disclaimers. Warm Ups included invisible jump ropes, dead man hang, helis, DQ’s, Imperial Walkers and maybe a few other erect exercises. YHC was humbly reminded that there is not counting in the lounge and quickly pivoted to conversational warm ups.

    Mosey to the front of the school for triple checks. Timer runs the loop while partners perform hoedowns and balls to the wall. 3 rounds completed so we mosey on to the football stadium entrance. Singer and his K-9 Ruby found us here bringing ideal numbers for a quadruple check. Timer runs out into the parking lot and around the vehicle while partners perform pole smokers, squats and carolina dry docks. 3 rounds completed.

    Mosey into the parking lot for brocode exercises to the grassy area. Bearcrawl to the 1st light and perform 1 burpee. Lunge to the 2nd light and perform 1 squat. Reverse lunge to the 3rd light where Singer abided by the social contract of cleaning up after Ruby.

    Mosey back to the school for some bench work in close proximity so we could all share our feelings along with dips, step ups and incline merkins.

    BTTVF for quick stretching, numbers, names and announcements. Welcome Rousey, hope to see you back out in the future. Originally Baby Billy but given the connection to MMA, was later changed to Rousey.

    Announcements: see slack for Machismos Burger Night and fill up Breaking Bread.

    NMS: Great turn out this brisk morning. Always nice to have Handshake enjoy a true lounge beatdown. Much mumblechatter including Froggys vacation attire and grooming habits, Rosie is renting a 40 person compound on the lake, Chaplain gets the weekend of no basketball gyms, while Handshake, Doozy and YHC continue to work on “projects” to limited success. Great work today fellas. Thank you for the opportunity to lead. Flavored coffee afterwards looked well received.

  • Pre B Day Pull-ups

    3 HIM came together at the jungle gym at Ecoff Elementary for the usual Extra Credit Pull Up and Dip training session. There were band assisted pull ups, chin ups, corn cob pull ups, jerkins, dips, among other things. All PAX involved we’re stronger for being there. And they would receive the reward in a Pool Boy Bday Beatdown, that would include 90 Thrusters.

  • Katy Perry Blazing Across the Sky

    WARMARAMA: 

    Moseyed to tennis courts for SSHs, merkins, stretches, Ukrainian Soldiers with messed up cadence (Russia’s fault), and a Starlink satellite launch viewing.

    Moseyed to turf field. 

    COP 1: 

    The Snake

    Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20, then drop for 20 merkins. Repeato to 50-yard line.

    Man Killers half time show.

    Snake descent from 50-yard line to goal line but with squats of 50, 40, 30, 20, and 10 reps.

    Sprint length of field for kickoff return. Mosey to the base of Chaplain Hill.

    COP 2: 

    11s

    1 American Hammer, run up first hill only, 10 scrunchy frogs. Run back down hill. 2 Hammers, run up, 9 scrunchy frogs. Repeat until done. 

    COP 3: 

    Federal Prison Workout

    Partner up. 5 sets with descending reps. Partner 1 does 5 Tyson push ups then 5 Donkey Kicks. Al Gore while partners does his set. Keep switching, hitting 4, 3, 2, 1 reps until done. 

    ANNOUNCEMENTS:

    SOJ Chilli Cook Off 11/23, 1500-1800, Alamo Clubhouse.

    Daddy Daughter Dance, 12/6, 1900-2100, West End Assembly of God.

    PRAYERS:

    Broadway’s recovery.

  • pillow talk w an angry elf

    cop – rolled in with a nice OC and DK combo surprise.

    warmarama – in the normal way with some pillow talk and an exchange of words with an angry elf. Pillow talk apparently isn’t taken for a f3 nickname yet. Fly boy apparently enjoys speaking his mind to people he doesn’t know. He’s savage.

    THANG – we did some dojo dan, practiced some kicks and some blocks – the pax looked like they were ready to fight in UFC

    so, we mosey on over to the light poles for LPA

    ex at both ends, started at 10 reps and increased by 10 reps while dropping a light pole at each set w a run in between. Ex’s were mod’d burpee, dry dock, ww2, squat, etc etc up to 90 mount climbers on each side.

    LPA ran up to 614 and 30sec

    COT – announce, name/number-ama, prayer req’s, and YHC took us out

    it was a privilege and pleasure to lead such a fine group

  • 45 Minutes of Gerry: Icy-Hot Edition

    An elite 8, 2 on wheels, and 1 geriatric made for today’s festivities

    Rundown:  Warmup (included a fan-favorite B-Lickers), Stations (Incline-Merkins, Derkins), Descending Doras (LBC, FKs, Merkins), Old Hundred (condensed version), court crawls (bear, crab, polar bear)

    Moleskin:

    YHC was appreciative being out with the PAX after being on the DL. There was a fair amount of mumble chatter which was politely ignored by YHC who was concentrating on administering the best mediocre workout he could muster.   His NSFW jokes regarding mischievous monkeys and self-help books were received begrudgingly by the PAX.

    Announcements:  

    Leave your Depends at home and support Faceplant who is collecting (infant) diapers for needy families throughout the month of October – he will be at Friday RAMM to collect.

    Best wishes to our PAX member Broadway in his recovery.  Reminder to us all to pay attention to those warning signs and not to hesitate in seeking medical help – it can save one’s life. 

    Saab abides

  • We Care a Lot

    We Care a Lot

    Another Heavy Metal Kettle in the books with a record 20 attendees. This annual rock festival keeps getting bigger! Here is this year’s setlist and exercises:

    Shake Me: Cinderella. Warmups of something like IW, USoldiers, Copperhead Squats & Arm Circles. Also did some floor stuff.

    We Care a Lot: Faith No More. Side Straddle Hops and a burpee every time they say the song title: 21 total burpees

    Cherry Pie: Warrant. Curls during Chorus, Swings during the verse–“Swingin’ in the livin’ room, swingin’ in the kitchen, most folks don’t cause they’re too busy bitchin’”

    Smokin’ in the Boys Room: Motley Crue. On our six to do skull crushers during verses and smokers (anchored on your bell) during the verse.

    Seventeen: Winger. Sets of 17 overhead presses and 17 lawnmowers

    18 and Life: everyone but Joey Chesnutt and Mariner has to go to jail after singing Seventeen. On our backs to do sets of 18 presses and 18 hammers (2 count)

    Here I Go Again/Is this Love: Whitesnake. Triple check with the timer doing rifle carry to the curb and back and the other two in front of a car doing dolly’s and rosalitas holding the bell. No one got on a car hood but everyone looked sexy.

    Balls to the Wall: Accept. High Pulls and Balls to the Wall (toe taps).

    Foolin’: Def Leppard. Some Mary of LBCs, WW2, Heals to Heaven, Freddie Mercuries in cadence (onta gleeben glouten)

    Nothin’ But a Good Time: Poison. Attila complained about no Poison so I went to this classic and we did ten burpees to finish. Burpees are always a good time.

    Had 18 with wigs-on to start (2 wigs short of the 20 attendees), some got tired of hair in their mouth and face during the workout but most fought through it. Mr. Rogers and EF Hutton brought their own wigs and we had a handful of concert t-shirts (Black Sabbath, Slayer, Motley Crue, Rush, Whitesnake) which was a nice touch.

    Prayers for Pinto’s marriage and safety for their trip to Italy, Blue Moon’s trip to Germany and Pigskins return trip from Egypt. The Bridge coming 10/25 and 11/15. See Slack for details.

    Rock on everybody!