Category: Richmond, VA

  • Return Of the Kettlebell!

    3 Iron Pax Challenge Champions were released into the super moon gloom to reclaim their kettlebell AO! After 5 weeks of IPC, kettlebells fell to the wayside, justifying our AO swap by moving kettlebells to Tuesday(best thing since sliced bread!). It was a bit of a Q Potato as Choo Choo, Commando, and YHC ironed out the wrinkles as we went.

    Warmarama – some stretching on the asphalt.

    The Thang – Tabata – 20 sec on, 10 sec rest. 6 sets, run a close quarter mile after every round.

    • Merkin Pull Throughs
    • 2 or SA Curls
    • 2 or SA Bent Over Row
    • Halos
    • Tricep Extensions
    • Squats

    End with Mary

    Numbers & Names

    Announcements & Prayer Requests – Will we be doing a Merkin Month this November?

    Prayers for YHC’s brother that he returns to Jesus, and the M and the little one are safe during this birth in the coming 24 hours.

    YHC closed us out in prayer.

    Those who belong to Christ Jesus have crucified the flesh with its passions and desires. Galatians 5:24

  • No Dessert

    With Splinter downrange, Saab on the mend, and Lockjaw parts unknown, someone had to step up.  Here’s the last second plan:

    • Out the Batcave
    • Take Westham Station to S Ridge
    • 4s – Hit River and Reverso
    • 5s – River and Reverso, plus Highland or Old Bridge
    • 6s – River and Reverso, Old Bridge and Highland, and Panorama, plus something else
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Hey, at least it wasn’t over the Huguenot Bridge or GROOOVVVE.

    ANNOUNCEMENTS

    • The Bridge – see Slack, Bootleg taking a team on 10/25
    • Welcome Sorbet, new to town from Omaha by way of Charlotte – have some dessert

  • I am familiar with the works of Pablo Neruda

    A perfect number 16 took off promptly at 5:30 to the edges of HBR, only to be joined 5 minutes in by Fudd making us a prime number PAX for the rest of the beatdown. Handshake took the 1st half of the beatdown and HDo took the 2nd half. We did:

    COP: SSH, Ukrainian Soldiers, Helicopters, HRMs, LBCs, Scorpion Kicks-correct and incorrect. Mosey to our namesake hill: Triple check of: Burpees, WWIIs, down Heartbreak hill and bernie back up. Over to baseball field for some rounds of running the bases then break up into 3 groups for: Burpees, Jump Squats, and WWIIs. Pass Q to YHC.

    Head down to bleachers for everyone’s favorite: 4 Rounds of 40 Benchkicks and 20 Squats. Sprinkle in a set of Pickle Pounders, then over to Jerkin Gym: 4 rounds of 8 Jerkins. Over to end of parking lot to huff some diesel fumes and do a raised tunnel of love. Back to the flag with burpee ring of fire and 2 min of Mary. YHC took us out.

    NMS: Poor Fudd was left to wander the AO for a while as Handshake took us to the very back of the fields for the COP. Salt Lick was kind enough to waive him down and bring him over, which was met with Fudd’s notorious kindness upon arrival in the COP. Bernie’ing up Heartbreak Hill 3 times is a way to start the beatdown so your Quads are sufficient spent.

    Good to have 17 out and Fireman Ed join us this morning. The west end clown car of Gold Digger, Borat, and Green Hornet is a consistent feature of HBR now, love it! Finishing up with a Burpee RoF seemed like a good idea until you realize that is 17 Burpees in a row at the end.

    Announcements: 2nd F Lunch that is on the 2nd Tuesday of the month is on Tuesday the 14th, which falls on the 2nd Tuesday at noon. Location is Joey Hotdogs in Innsbrook.

  • Full Moon

    5 men posted for Raider Run/Ruck, 3 ruckers and 2 runners. The ruckers did the Giles loop and runners did the Craney Island loop.

    Numbers, names, Bam took us out.

  • Failure to Not Launch

    Knew I might be solo today so I opted to run from the house at 5:20 down to the AO. Couple swings through the parking lot around 5:30. No one showed, continued to run through the Tarrington hood back over Robious to Twin Team and home. 4 miles as usual.

    Minimal mumble chatter. Nice morning for a run.

    -Singer

  • Swift Moves at the Country Club

    The Thang

    A familiar Tabata format — six rounds, 20 seconds on, 10 seconds off, with a lap around the track between each round.

    Round 1:

    Stretching to get things moving.

    Round 2:

    Curls & Overhead Press

    Round 3:

    Burpees & Weighted Squats

    Round 4:

    Kettlebell Swings & Triceps

    Round 5:

    Lunges with Weights & Curls (again)

    Round 6:

    Mary – Flutter Kicks, LBCs, Box Cutters

    Extra Credit:

    We were so fast and efficient this morning we even had time for a cool down stretch. Very important to keep ok stretching!

    Consistent work from the group. The running between rounds kept everyone honest. Great to have Bone Thugs out with us running again!

    Mumble Chatter

    Plenty of conversation this morning, covering everything from Taylor Swift’s new album, and scary AI. Birthday party themes also got some airtime, along with important advice on getting gifts for your spouse. Good energy and steady chatter throughout.

    Announcements

    YHC is involved with a local charity called Little Hands, it is the only organization in Central Virginia solely dedicated to providing essentials to economically disadvantaged young children in the first years of their lives. This October I’m supporting them by collecting diapers (not used diapers) for their annual diaper drive. Over October I’ll be posting on Slack what workouts I’ll be attending and if you are up for supporting I’ll collect the diapers and deliver them to Little Hands. Here’s a link to the diaper drive if you don’t know what kind of diapers to buy and just want to give monetarily: https://secure.qgiv.com/event/thebigdiaperdrive/account/2127565/

    YHC took us out.

  • 16 Gloom Cats Meowing at the Full Moon

    A solid band of brothers converged to welcome an uprange Q and a local FNG. Here’s how these 16 gloom cats toured the spooky streets of Rountrey, meowing probably too loudly for the sleeping populace. 

    The THANG: 

    WARMERAMA: 

    • Mosey to the end of the lot and circle up
    • Welcome & Disclaimer
    • A wide selection of excellent Warm-up Reps IC broadening the minds of many newer PAX – yes, there IS more to F3!

    CULDESAC CIRCUIT:

    • Mosey around the hood (maybe 1.6 miles), stopping at x7 culdesacs, with the PAX completing the following at each stop OYO:
    • x5 Burpees 
    • x10 Jump Squats
    • x15 WWII’s

    ALONG THE WAY:

    • The PAX honored the Credo and stopped periodically to ensure the SIX wasn’t left behind
    • At one midway stop, the PAX were guided to complete Broad Jump Herpees
    • Also there were a few uphill slopes by which the PAX ascended via Bernie Sanders

    Mosey BTTF:

    • Elbow Plank for Review of the F3 Mission, Core Principles, and Credo
    • SIX MINS OF MARY – again, widely variable reps wowing the novice minds of many a young PAX

    COT:

    • Counterama # 16
    • Namerama – welcome DR MEOW
    • Announcerama (see Below)
    • BOM Prayer – Heist 2.0 Max, the death of Brady’s daughter, some back injuries

    NMS:  How many times does it take to EH a guy into F3 who you’ve known for many years? Well, in the case of my Pediatrician colleague Dr Mason, it’s been too many to count. But today was the day! And once he gave the HC last week, YHC jumped on the Q sheet to ensure a high quality beatdown welcome party. Today’s routine was a fun patchwork of many different exercises, easily modifiable, and simple to keep the PAX together regardless of fitness level. This was evident based on how chatty the PAX were, but YHC can attest completing all the exercises as directed was a wonderful sweatfest. Dr Mason lives a few doors down from the Rountrey Clubhouse but since that name was already taken, we went with his license plate moniker “DR MEOW” – so named for his love for cats. Ya’ll can imagine some other quite derogatory options were suggested. This was YHC’s THIRD FNG within the last week, probably just a combination of determination and lovely weather – BUT the encouragement to you all is to KEEP ASKING those guys in your circles – you never know when they’ll finally say yes. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 10/25 Smoketree Zombie Run
    • ?1st weekend in Dec – Alamo Chili Cookoff

  • Bear Vs Deer

    2 Iron Haulers emerged into the moon filled gloom for a ruck where we checked all three F boxes. We shared our challenges of being returning Christian’s and sharing the story of Jesus with others but to be educated in particular responses from challengers. We’ll keep this on our hearts and prayers and if anybody has any tips, we’d love to hear them. I can’t close this out without mentioning our M’s, thank God for the amazing women in our lives!

  • Counter-Clockwise Beast, Heads Spinning

    Nine noble warriors greeted the gloom of another Monday to embrace a Deep suck.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • Beast around the bus loop
      • 36 HRM
      • 36 WWII sit-ups
      • 36 Lt Dans
      • 36 Chuck Norris
      • 36 Irish hammers
      • 36 burpees
    • Mosey to the poles 2x of legs, abs and arms
      • 15 wall sits with alternating air press, milkers
      • 20 PLTs
      • 10 Mike Tyson
    • Mosey back to the parking lot for some Mary
      • FM
      • Cross-legged crunches, each side
      • H2H
      • LBC
    • COT with YHC taking us out

    Solid work from the PAX this morning.  Doing a circular beast created a bit of mumble-chatter and mutiny, but that was quickly silenced as YHC was trying to appease some of the runners.  Thanks to Banjo for bringing down our average age.  T-claps to Whitesnake for taking defeat to Tater’s Commanders like a man.

    Lunch next Tuesday at Joey’s.  Continued prayers for the men searching for jobs and the families dealing with cancer.  God is good all of the time!

    Attila

  • Senor Frog’s Wife

    12 young men rolled out of the Fartsack, sharpened their pencils, and achieved perfect attendance at the latest edition of The Hoedown. Temperatures were 70 and sunny. According to the airplane, or the satellite, floating above, the following might have happened:

    Mosey to the edge of the horseshoe and the concrete for the COP.

    SSHs x100
    Dead man hang
    Fudd’s Wife, right, left
    Pigeon right, left
    Wilson’s wife
    Senor Frog’s wife
    Hand release merkins
    6 inches
    LBCs x38
    Flutter kicks x30
    WWIIs, in cadence

    Mosey to the parking lot arrows. Or, walk around the block. It’s You vs. You.

    Round 1: 3 merkins, bear crawl between spaces

    Round 2: 3 squats, duck walk or lunge between spaces

    Round 3: 3 reverse crunches, pencil roll between spaces (Note: The Handshake claims this as the longest semi-contiguous pencil roll in history. So, we got that goin’ for us.)

    Mosey to the Teachers’ Parking Lot for parking spaces. 3 merkins, 3 deep squats, 3 SSHs

    Flutter kicks for the 6

    Mosey to the bottom of the little steps. Bear crawl up the 4 long steps…then, 4 options:

    1. Up the ramp
    2. Up the remaining 4 steps
    3. Down the ramp
    4. Down the steps
      When going “up,” bear crawl. When going “down,” run. Repeat until all 4 options have been completed.

    Mosey to the wall. People’s chair for the 6.

    25 donkey kicks to finish it off.

    Mosey BTTVSF for the COT.

    Numbers, names, and YHC took us out.

    Announcements:

    The Bridge is scheduled for October 25. Bootleg has the Q. Clown cars forming now. 6 ish departure, workout is 7:30 to 8:15, Coffeeteria, breakfast, and good times. No better way to hit all 3 Fs in one morning.

    NMS:

    Props to the Commanders, Cavaliers, and Tribe on their wins this weekend.

    Handshake and 1-800 are recovering from some knee issues.

    Vandelay is looking for a manliness verification tool.