Category: Richmond, VA

  • Bourbon, Buffoonery & Abs

    Apparently, there comes a point in every man’s life when technology becomes smarter than he is. For our Q, that point has arrived or he is still drunk from Saturday night’s Bourbon Fest. The Q showed up to the party drunk and managed to leave 4x drunker. He apparently decided that the best way to recover from a bourbon fueled weekend was to make the rest of us for it. According to the bourbon sweating out of his body, this is how it went down:

    Warmup: A bunch of weird stretches and exercises with absolutely 0 attempts at counting

    COP1: 4 Corners prostitute style: APDs w/ 2 second hold at top x 15, WW2’s x 20, American Hammers x 30 and Squats x 40

    COP2: 4 Corners prostitute style: Bent Knee Wipers x 20, V Ups x 30, WW2 Punches x 40, Standing Up Hand Under Legs x 50

    COP3: 4 Corners prositute style in tennis courts: Heels to Heaven x 10, Shoulder Taps x 20, LBCs x 30, Squats x 50

    COP4: Ring of Fire with abs x 5 reps

    Numbers, Names, Announcements (8/21 Hot Ones Challenge at NM Pool 5-8, 9/11 Ruck starting at Alamo) Prayers (Continued prayers for Hermey’s son and benign finding from lung concern)

    Great work by all and expecting to see 6 packs by the end of this evening! Until next time: hydrate, stretch, and for the love of all things holy, hide the bourbon from Dumar (and Da Bear – ask him for further details).

  • *ick check

    Eleven lion-hearted lads left their ladies to battle in the gloom. YHC didn’t sleep well last night, anxious for what dawn would bring. After a rocky start (wrong wife in front of Fudd, how embarrassing!) we set off.

    WARMERAMA:

    • Mosey around bus loop and BTTF to circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: 11s up mount Chaplain

    •  Swings at the bottom
    • Bear craw to top
    • Merkins at top

    COP #2: round robin of reps

    •  10 stations: renegade row, Lt. Dans, american hammers, flutter kicks, KB swings, clean/press, lawn mower pulls, merkins, goblet squats, WWII
    • 1 timer runs to flag and back
    • rotate clockwise
    • Repeato

    Even though the PAX was gassed, we capped the morning with a quick sprint to the front doors and back to the KBs.

    Mosey BTTF for COT:

    • Counterama #11
    • Namerama 
    • Announcerama
    • Closing Prayer

    NMS: YHC had know idea how long the grass was when deciding to bear crawl up Mt. Chap. Reminder to do a tick check if you haven’t already!

    Announcements: (see SLACK!)

    •  Heisenberg VQ 8/27
    • Family friendly pool party at Snuff’s 8/28
    • L. Woods events on slack

    Prayer Requests:

    •  Freezer Burn wedding this weekend, congrats!

  • 85 at The Deep

    Four posted at The Deep, and we “enjoyed” a theme of 85. Why? Because my Dad just turned 85. His father and grandfather didn’t live to 55 (my age). So it’s good for all of us to be thankful and keep coming to F3!

    Warm up then a series of 8 stops with a 5 count of Lunges, Heals to Heaven, Squats, Staggered Merkins, Ukranians, CopperHead Squats, and WWIIs.

    To the hill for 8’s of Mike Tyson’s and Squats. Ended that with 5 Burpees.

    To the benches for 40 Dips and Incline Merkins (Why 40? 8×5 and nobody was going to do 85 Dips).

    To the hill for 8 Burpees broken up with 5 Hill runs. Then a break for core…Irish Hammers, American Hammers, Side Crunches.

    To the playground for 8 second hold on monkey bars, then 5 pull ups. 2x. Final stretch to the Colonnade for a series of 8 stops with 5 count of Ranger Merkins, Wide Grip Merkins, Crunchy Frogs, some other stuff and we ended with Burpees 🙂

  • Resilient Joy at The Hoedown

    8 summer migrants settled in at 5:30 for a Hoedown-style beatdown. Temperatures were 70 and sunny. According to the Zing Fit regulars, the following might have happened:

    Drip, drip, drip…ok, we need to start…someone will have to catch up.

    Mosey to the Teacher Parking Lot for the COP:

    SSHs x40
    Dead Man Hang
    Walk it out…left leg high, right leg high
    The Artist Formerly Known as Fudd’s Wife, then Wilson’s Wife.
    Hand-Release Mercans x15
    Imperial Walkers x10
    On your six…flutter kicks x20
    Inverted scorpion kicks
    Recover…left leg over right and stretch…and right leg over left…and stretch.

    Let’s mosey…Bodo’s spitefully closed one of the parking lots for construction…mosey to the front lawn…WWIIs…and something else.

    Mosey to the Unclosed Third Church Parking Lot (which is really the Official F3 Weight Lifting Station and Parking Facility).

    Grab a partner and a block. 2 men, three rounds.

    Round 1:

    Partner 1: Run the loop.
    Partner 2: Bench press.

    Round 2: Run and curls.

    Round 3: Run and block thrusters.

    Keep the Same Partner:

    Someone was kind enough to leave 2 orange cones in the lot. Each team member will go from Cone 1 to Cone 2 (which is one segment) and Back (collectively a “lap”). Each person will make TWO full laps, or 4 segments. At least two of 4 segments, in any order, should be a bear crawl. Each man chooses his own adventure.

    The second partner does a block exercise of his choice. When the first partner completes his 4 segments, the second partner tells the first partner which block exercise to do.

    The two partners then switch roles. This goes on for 3 total rounds (which is often called a Triple Check, but this one only has 2 partners).

    The questions will continue until morale improves.

    At some point, the PAX did a Bro-code style run around Bodo’s Office, a symbolic protest over the closed parking lot.

    Keep the Same Partner:

    Remember the two orange cones? Ok, run the opposite direction around the parking lot from Cone 1 to Cone 2 (the “long way”). Partner 1 does this two times.

    Partner 2 does a block exercise of his choice.

    When Partner 1 has finished, the two partners switch and repeat.

    Pigskin gave us a Roman-ian 20 count…in Latin letters. Nicely done.

    Grab a Parking Space:

    3 mercans, 3 WWIIs, and 3 squats. Move the adjacent spaces until YHC calls time.

    Mosey BTTVSF.

    2 MsoM.

    Numbers, Names, and YHC took us out with a message of gratitude.

    Announcements:

    Breaking Bread for August…one spot remains. This is F3RVA’s oldest continuous volunteer effort, well over 10 years. Make dinner for about 8-12 people who are in need of help while they recover from injuries, surgeries, or illnesses. Straight up opportunity to do affirmative good and set a clear example of positive leadership (i.e., “make an impact”). Let’s go!

    The neighborhood around Hoedown took some severe weather on Friday. No deaths or injuries, thankfully, but many trees downed that heavily damaged cars and houses. YHC is very thankful that everyone came through physically fine. Property can be replaced….

    Results in the 20 Count Challenge Today:

    First Place: Pigskin
    Second Place: Seymour
    Third Place: Wojo* (*technically, Wojo only completed a 19 count, which was all that was requested)

    DQ’d: Oyster

  • Cindy

    Warm-A-Rama

    • Mosey: Lap around the school (Sufficiently winded!)
    • Don Quixotes
    • Arm Circles (Forward & Backward in cadence, with plenty of chatter)
    • Dead Man Hang (Stretching right & left legs)
    • Merkins

    The Thang (4 Rounds of Cinder Block Beatdown)

    Location: Bus Parking Loop (keeping it close to the Flag)

    1. Farmer’s Carry: Both blocks to the far end of the bus loop. And back (this was a bit of. Stretch and we had to stop on passion to give the grip a rest)
    2. Bear Crawl Block Drag: 10–20 yards down and back.
    3. Alternating Rows: 12 reps Right / 12 reps Left (hand anchored on the other block).
    4. Cinder Block Thrusters: 12–15 reps.
    5. Block-Over-Burpees: 8.
    6. Rest & Repeat for 4 full rounds! X

    Ended with several rounds of block excercises and Ranger Resistance – 3 seconds of iso resistance reverse leg lift (great burner).

    Always good for the hang afterwards. Coffee started around 6:45 and ended around 7:30. 45 min. workout 45 min. hang. This is starting to become the Bon Iron way. Good talk about conversation and communication at coffeeteria. Cindy makes a good makeshift camp chair after a burner of a workout. Tin Man and Ranger great having you.

  • B Sides

    11 strong at the latest gathering of Rock N Roll. It was a muggy morning, but the PAX powered through! Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up: SSH’s, Jazzercise, Copperhead Squats, Neck Curls, No Cheat Alabama Prom Dates, Freddy Mercuries, HR Merkins, Knee Pulls, Karoake, Lunge Walk, Mario Jumps, Broad Jumps, Side Lunges, Mummy Kicks.

    Mosey to the parking lot for Exercise One: Super 11’s
    WWII sit-ups, Merkins, with escalating burpees after reach round.

    to the Wall for Exercise Two: Triple Check – Donkey Kicks, Jump Squats, runner goes down the stairs and Bernie’s up the hill.

    Exercise Three: Challenge – 300 LBC’s. Stop when the first man hits 300 (Mudslide).

    Mosey to the Nature Center for Exercise 4: Man Harmers
    Start with 10 SSH’s, forward straddle hop across parking lot, 20 SSH’s, repeat until you get to 80.

    Cross the street for Exercise Five: Hump Circuit: 50 Monkey Love Makers, 100 Alabama Prom Dates, 100 Monkey Humpers, 50 Pickle Pounders. Run to the bleachers and back between each set.

    Exercise 6: Back to the Flag with an Indigenous People’s Run.

    Circled up from some variable ab exercises until time is called.

    COT and YHC took us out

    Excellent effort by all this morning! Mudslide was crushing the Super 11’s. Melville was not messing around with the indigenous people’s run. Nancy Lopez showed some veteran savvy. Overall, a good time was had by all. Thanks for letting me lead!

  • Diwai Bilong Monin

    Sixpela man husat gat planti strong long bel, dispela line long F3 em i bin walkabout long we morning nau, na one one man em i bin karim bikpela bilum olgeta time ol walkabout. Dispela man husat writim dispela stori, em i bin walkabout wantaim brata Chaplain na toktok planti lo olgeta kain samting, tasol tupela tok planti moa lo samting bilong taim em i bin missionary lo Kudjip Haus Sik long Papua New Guinea. Nau brata Chaplain em i gat planti bel heavi lo olgeta manmeri bilong PNG. Man Husat Ritim Dispela Stori, ~Dokta Ted

    Announcements (SEE SLACK!)

    • Summer Tour ONGOING
    • 8/21 – Satan’s Hill HOT ONES challenge
    • 8/27 – Heisenberg VQ
    • 8/28 – 6p Family Pool Party at Snuff’s
    • 9/7 – Labor Day Convergence
    • 9/11 – Alamo Night Ruck
    • SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)
    • Monthly: Breaking Bread, Bridge

  • I love Women!

    A dozen old and new friends came to Gridiron for a Whitesnake workout. This included an FNG invited by Spinner. His intro included him saying “I love women!” and Don Juan became his name.

    We started with some warmups in the Pickleball lot and then did our first triple check of the day. Timer ran to the 50 yard line and back and the others did merkins and dolly’s. It started getting warmer and so we moseyed to the 2 year old mulch pile and the parking lot for an “eye of the storm” or something like that. It included 5 burpees in the center and four 20-count exercices: WW2, jump squats, HRM and 2 count Mountain climbers–total 25 burpees.

    A slow mosey to the front of the school for another triple check. Timer ran/walked the loop. First round of exercises was balls to the wall and a plank, second round was Mike Tysons and LBCs and 3rd round was reverse crunches and flutters.

    The humidity kept increasing and we moseyed to the loading dock for a Pigskin led Parkour workout. 20 jump squats near the school and 10 Mike Tysons in the driveway: with a loading dock and railing in the middle.

    Time to head back. We paused in the front of the school waiting for the four walkers. When they arrived, we did 4 burpees. We then moseyed to the bleachers for one round of 20 bench kicks and 20 dips and a second round of 20 bench kicks and a White Deer request of 20 decline merkins.

    Back in the parking lot we circled up. Still 5 minutes left and Spinner introduced a squat circle. We went around twice with each pax declaring the numbered position of the squat that we would old hold until the next number was declared: 1=standing, 2=slight squat, 3=deeper squat, 4=get your ass as close to the ground as you can. I then finished us up with some stretching.

    Tuesday 2nd F: noon at Fish’n pig (Innsbrook Shoppes). Next Saturday, Gridiron is moving to Lake Anna. Let Tater know if you plan to attend.

    Thanks for letting me lead!

  • parking lot burpees

    Two of us showed up to take on the day the F3 way!

    COP — lots of exercises

    11’s — jump squats and merkins

    Burpee parking lot thang
    Do 1 burpee, bear crawl 1 parking space
    Do 2 burpees, bear crawl 2 parking spots…
    all the way to 5 — harder than it sounds

    4 corners
    corner 1 — split jacks
    corner 2 — squats
    corner 3 — lbc
    corner 4 — freddies

    That was it!

    Good hanging with Yardy today — great conversation and fun workout.

  • Blocks, blokes, and burpees. OH – and a hill.

    Got back to some basics today with 10 of F3s finest led by me El Heisto.

    Warmup – jog to stop sign and back for a little bit of this and that.

    Grab blocks all reps done as follows with a slow 1 2 3 count down and slow 1 2 3 count up. 10 reps done.

    Set 1: Squats. Run up hill. 1 burpee. Back down to lot.

    Set 2: Lunges (each leg). Run up hill. 2 burpees. Back down to lot.

    Set 3: Good mornings. Run up hill. 3 burpees. Back down to lot.

    Set 4: Farmer’s carry up the hill with block. 4 burpees. Back down to lot.

    Set 5: V ups with block. Run up hill. 5 burpees. Back down to lot.

    Set 6: Block pull throughs. Run to stop sign. 4 burpees. Back to lot.

    Set 7: Block rows (each side). Run to stop sign. 3 burpees. Back to lot.

    Set 8: Block push press, followed by 5 slow tempo merkins. Run to stop sign. 2 burpees. Back to lot.

    Set 9: Block curls. Run to stop sign. 1 burpees. Back to lot.

    Set 10: Skull crushers (done).

    Announcements:

    1. Wing challenge NM Clubhouse – 8/25 (5 to 8 pm): https://www.signupgenius.com/go/10C0A48A4AF2CA0FCCE9-64999195-f3hotones#/
    2. Labor Day convergence hosted by SOS?
    3. 9/11 ruck (details pending) something like 8 to 12 at night.

    No spoken prayers today.

    Thanks to Futon for the Coffeeteria sponsor!