Category: Richmond, VA

  • Carries and Coffee

    It was an exciting day at Twin Team Lounge! 11 men arrived to a new flag location and fully functioning coffee stand. Here is a brief summary for your viewing pleasure:

    Mosey to back of BWES for warmup: No counting or cadence – just move across the bus loop. Ukranian Soldiers, Forward Straddle Hops, Hillbillies, Knee Pulls, Karoake, Bernie Sanders, Mummy Kicks, Raise the Roofs. I might have missed a couple.

    Exercise One: 4 Corners, Wall Work Edition. We used the school as our square: 10 Chicken Peckers, 20 Donkey Kicks, 30 Wall World II Sit ups, 40 Hoe Downs. Take it back with 10 Dirty Hookups, 20 Wall Slaps, 30 WallAbama Prom Dates, 40 Bruce Lee Punches. Mosey back to the bus loop.

    Exercise Two: Grow Ruck Carries
    4 man teams: One person is lifted up with their feet on someone’s shoulders. 2 carriers grab the arms and support the back. Walk to the end of the road. Best way I can describe it! We did several rounds with people rotating in and out.

    Mosey to the playground for Exercise Three: Grip Strength Challenge.
    Everyone hangs on the pull up bars until a winner is declared. Doozy won easily and looked like he could keep hanging if needed.

    to the basketball court for Exercise Four: Assorted exercised picked by the PAX. WWII sit ups, Pickle Pounders, LBC’s, Freddy Mercuries, and a few others. Back to the Flag for Numbers, Names, Announcements, etc.

    YHC took us out.

    Final Thoughts: Strong work by the PAX this morning. Enjoyed honoring the grow ruckers with a little blast from the past. Apparently Doozy is the fastest and strongest man at Twin Team. Coffee afterwards was excellent courtesy of Last Call. The rumor is that he may bring homemade baked goods in the future. This workout was Lounge Approved!

    SYITG

  • A formidable peanut gallery

    14 champions of the darkness rejected the siren song of the fartsack and gathered at the finest AO in the near West End . Saab (15) was there too at the beginning and Bone Thugs (16) showed up at the end, but the core of us launched forth for a classic beatdown. Here’s the thang:

    COP on the blacktop: standard fare, warm up + stretching + core work

    Eye of the Storm (thanks to Vandalay for the name). 25 IC reps of an exercise in each corner, run to the center for 1 minute of cardio work. Corner 1: Lt Dans x25 IC, run to the middle for 60 seconds of Mtn Climbers. Corner 2: Merkins x25 IC, run to the middle for 60 seconds of High Knees in place. Corner 3: LBCsx 25 IC, run to the center for 60 seconds of Plank Jacks . Corner 4: Squats x25 IC, run to the center for 60 seconds of burpees. Mosey to Tennis Courts.

    Triple Check: P1: Balls to the wall (on fence), P2: WW2s, P3: run to monkey bars for 5 pull ups, run back.

    Mixed Suicides: Pax lines up on baseline, Duckwalk to the end of first court, sprint back. Crab walk to end of 2nd court, sprint back. Bearcrawl to end of third court, sprint back. Bernie Sanders to end of fourth court, sprint back. Mosey back to the flog.

    Closing COP: Flutter kicks x25 IC, Freddie Mercury x25 IC, Heels to Heaven x24 IC, SSHs x25 IC.

    Numberama, Namerama, YHC took us out.

    NMS: Westhoe is holding strong with super high numbers for Thursday AOs! Great to have such a lively group this morning. The trinity of Handshake, Oyster and Upchuck is a formidable peanut gallery that requires tremendous concentration for the Q. Oyster ragged me about always pulling out the same old stuff, so I tried to mix it up. Also – Welcome Sorbet to Richmond! new transplant from Charlotte.

    The M and I went to a talk at UR by journalist David Brooks last night, and he cited some distrubing stats:

    • 35% of Americans say they are persistently lonely.
    • 45% of high school students say they feel persistently hopeless or despondent.
    • The number of Americans who say they have no close personal friends has increased fourfold since 2000.
    • Over half of Americans say that “no one knows them well.”
    • Suicide rates in the U.S. have increased by more than 30% since 2000

    These are hard times, and a lot of people feel sad and hopeless. F3 is all about being a movement of resistance against these trends. Let’s be agents of friendship, purpose and hope in our communities!

  • Another Missing BB

    Here’s one from August that was posted in Slack instead of WordPress —-

    Stonks and YHC posted and Stonks stepped up to the Q #VQ

    Moseyed to the bottom of the amphitheatre for COP. which comprised of stretches (not sure of names). 

    then we ran around the neighborhood and circled back to the tower for some alternating merkins and run-around the tower. followed by alternating planks and run-around the tower. 

    we then moseyed to the cage for some alternating russian twists and pullups. before moseying back for stretches and prayer.

  • What a Day

    Plugging in a missing BB.

  • Beatlemania, sort of

    23 strong at Circus Maximus today. That’s just another Thursday for this AO, at least as of late. Great to see pax from 8 years old to whatever Whitedeer is.

    Today was a celebration of John Lennon, as he would have turned 85 today if he wasn’t needlessly gunned down many years ago in NYC.  But he was, so he was honored today with trivia, a listening session of his best songs and general Beatlemania with Kettlebells. However, the battery-powered speaker had other plans. We got through a few songs before the speaker finally ran out of juice and then we had to switch to the phone – a poor substitute indeed.

    Circle up for COP and Beatles trivia with the penalty of Burpees for wrong answers: Introduction, Disclaimer, SSHs. Trivia question 1 for those playing along at home: What city are the Beatles from? Liverpool. Well done Pax. No penalty burpee. Deadman Hang. What year did the Beatles form or what year did they break in America starting off the phenom known as Beatlemania – either year was considered correct. No one knew either. 1960 and 1964 , respectively. The pax Burpeed. DQs. Which member infamously said the band was more famous than Jesus?  Here is where Bootleg took over and showed off his Beatles knowledge. John Lennon said it. And the quote remains controversial to this day. But what many misunderstand is that he was lamenting social decay, not boasting about his band’s success. Next up: Mt Climbers. Next Trivia question: What year did they disband? Bootleg again. 1970. No burpee. WWIIs. What year was Lennon shot? Bootleg again. 1980. No burpee. Merkins. By who? You guessed it: Bootleg again with the answer: Mark David Chapman. No burpee. Recover. Bootleg later confessed to being a self-described geek and Beatles fan. Well done sir!

    Triple check. Beatle Crawl to the end of the parking lot and run back while P2 did Press and P3 did High Pulls. Plank work for the 6.

    More Fun Facts: Light mumble chatter about the “5th Beatle” emerged. It was Pete Best. Drummer from 1960-62. He was dismissed for his drumming, or lack there of, and the band just preferred Ringo’s personality and skills. Pete Best still lives in Liverpool, created the Pete Best Band in 1988 and he collects royalties from the 1995 Beatles Anthology project.

    Back to business: Next round.  Timer runs.  1 burpee at the edge of lot.  P2 did Lawn Mower Pulls and P3 did Curls. Flutters for the 6.

    Next round.  Timer runs and again did 1 burpee at the edge of lot. P2 did Sumo Squats and P3 did Sit & Press. Al Gore for the 6. Recover.

    Line up on the Curb:
    Overhead Pulls.
    American Hammers.
    Swings. 3 rounds.  

    Circle up for Mary: Flutters with press, Box cutters, WWIIs, 60 second leg hold. Aaaaaaaaand time! Recover.

    Numbers. Names.  Announcements: Joey’s Hotdogs on 10/14 at 12pm for 2nd F lunch. Heavy Metal Kettle next week at Circus (10/16). Bring a KB and your grandma’s wig. Bootleg is leading a group to The Bridge on 10/25. Come on out. You won’t regret it.
    Prayer Requests: None. YHC took us out.
    Moleskin: Humility isn’t thinking less of yourself. It’s thinking of your self less. Go do something good for someone else today. And listen to some Beatles. They really did revolutionize popular music. SYITG!

  • What Do We Do?

    First Thursday at Timberwolf since June that we weren’t doing a sports-themed or Iron Pax workout, which admittedly felt a little odd. The original Q decided to run with the “Aches & Pains” crew at Alamo yesterday, and he himself walked away with one and had to hot potato the lead. Added to the “gloom” mystique on a frosty October morning. So, what do we do? We do what we know works! Let’s mosey

    Around the school to the bus lanes for my standard warmarama. In honor of Nancy “Sailor” Lopez, who I I think had to rent a boat to deliver shoes to Kenya because it’s cheaper, we went with Lightpole Alley!

    LP 1 – 100 calf raises
    LP 2 – 90 CR/toe taps
    LP 3 – 80 CR/TT/squats
    LP 4 – 70 CR/TT/squats/SSH
    LP 5 – 60 CR/TT/squats/SSH/LBC
    LP 6 – 50 CR/TT/squats/SSH/LBC/AL Prom Dates
    LP 7 – 40 CR/TT/squats/SSH/LBC/APD/Donkey Clappers
    LP 8 – 30 CR/TT/squats/SSH/LBC/APD/DC/Lunges
    LP 9 – 20 CR/TT/squats/SSH/LBC/APD/DC/Lunges/Dry docks
    LP 10 – 10 CR/TT/squats/SSH/LBC/APD/DC/Lunges/DD/Firecrackers

    The bus drivers were beginning to show up and there was mumble chatter on the radio about the motion-of-our-oceans while performing AL Prom Dates…or so we assume anyways.

    Mosey BTTF, collecting hoodies along our way. Finished with a 5 min Ring of Fire “legs” style

    Announcements – Chili Cook-off aiming for 11/23 details to come, Father Daughter Dance 12/6

    Prayers – Hermey’s wife, those on the mend like Warby.

  • Back on Track

    Fresh off GTE #59, L Woods took the Q and challenged the PAX to reflect on one question before the beatdown began:
    “What’s one thing you need to get back on track in your life?”

    We then proceeded to work the track for the entirety of the post.

    Warm-a-Rama

    • Side Straddle Hops
    • Imperial Walkers
    • Don Quixotes
    • LBCs
    • Alabama Prom Dates
    • Freddie Mercuries

    The Thang

    1. Indian Run 11s
    Cones marked each quarter of the track. Start with 1 burpee and 10 butterfly sit-ups, increasing reps with each lap.

    2. Four Corners — Round 1 (on track)

    • Cone 1 – 10 Merkins
    • Cone 2 – 20 Jump Squats
    • Cone 3 – 30 Side Straddle Hops
    • Cone 4 – 40-count Mountain Climbers

    Four Corners — Round 2 ( on track)

    • Cone 1 – 10 Pickle Pounders
    • Cone 2 – 20 LBCs
    • Cone 3 – 30 American Hammers
    • Cone 4 – 40 WWII Sit-ups

    3. Quarter Grinder

    • Cone 1 – Bear Crawl
    • Cone 2 – Lunge Walk
    • Cone 3 – Broad Jump
    • Cone 4 – Sprint
      (2 rounds total)

    Mosey Back to the Flag
    Closed with a Circle of Pain, each man calling out and leading his favorite push-up variation to finish the morning strong.

    Announcements: New AO- Bon Air- be there Saturday!, Zombie Run October 25 Smoketree, SOS chili Cook-off mid-late November, Father-Daughter Dance December 6

    Prayer Requests: Each PAX shared one item in their life they needed to get back on track.

  • Four Corners…of DEATH!

    6 HIM decided there was no better way to spend their evening after a long day of work than a workout at The Crossing. Here’s what went down!

    Mosey around the parking lot then circle up for Warmarama which included:

    Helicopters, Cherry pickers, Ukrainian soldiers, Imperial walkers, Tempo Merkins, WWII’s, all in cadence.

    COP 1

    4 corners…of Death

    7 Rounds of exercises, doing the same exercise each round with descending repetitions.

    Merkins: 40, 30, 20, 10

    Squats: 30, 20, 10, 5

    Flutter Kicks: 60, 50, 40, 30

    HRM’s: 20, 15, 10, 5

    Monkey Humpers: 40, 30, 20, 10

    LBC’s: 50, 40, 30, 10

    Burpees: 8, 6, 4, 2

    COP 2: Triple Check

    Bicep curls, shoulder press (each with bricks) while the timer does 20 WWII’s

    Mosey back to the flag to finish off with 50 flutter kicks in cadence.

    Names/Numbers/YHC took us out

    Chaplain once told me if you add, “Of Death” to a workout, it makes it sound extra brutal but the workout was no match for the Pax. Everyone killed it. Glad to see Blues Clues back out for his second week in a row. Keep posting brother! YHC hit 500 post last week. Just wanna say thanks to all the Pax for the motivation and the support over the last 3 1/2 years.

    Thanks for letting me lead,

    House Party

  • No Mosey for You!

    YHC got a chance to experiment with the concept of a “No Mosey Boot Camp Q” today, with the wet grass, dirt, and spiky pinecones to provide feedback on YHC’s performance.

    COP: helicopter, don Quixote, deadman hang, SSH, Ukrainian soldiers, Imperial Walkers

    Triple check #1:

    [Merkins x 10, Angels/demons x 10, flutter kicks x 10 ] x3

    bear crawl from tree to tree, with 10 squats at each tree.

    Triple Check #2: [hand release merkins x 20, flat Side straddle stretch (aka FSSS) x 20, WW2 x 20 ] x3

    Traffic Cone:

    cone swings 10x on left, then 10x right

    side lateral raises using cone on left, then right – 10, 8, 6

    curls on left, then right: 10, 10, 10

    End with some stretching and deep breaths to enjoy the beautiful fall day.

    Numerama, Namerama, Thanking God for his grace even today.

     

  • Cock Ring Coupons

    7 brave would be warriors showed up at the First Watch to witness Señor Frogs monthly Q.

    We very slow moseyed around the parking lot and across River Road to the back side of the church in hopes of missing the sprinkles, but all we accomplished was hiding from the tardy Salt Lick.

    Standard COP- Lots of high level conversation and counting.

    Mosey back to parking lot to pick up some coupons. Someone said he needed a bigger one… Some one else said are these Cock Rings? Attila perhaps.

    Mosey to the bottom of South Ridge Road and back while frequently stopping for WW2’s and Squats.

    YHC took us out with numbers, names, announcements, prayer requests and a short prayer from Psalms.

    Thank You for letting me lead.