Category: Richmond, VA

  • On the importance of a proper start

    11 gentlemen of the gloom emerged for a beatdown at the finest AO on Grove Ave. After Saab nagged and tormented the Q for the first 5 minutes for not properly beginning the workout in his estimation, YHC called for a field trip. Here’s where our travels took us:

    Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall sits + overhead press. 3x. // Round 2: P1 runs to wall and performs 10 donkey kicks, P2 wall sits with muhamad alis. 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 wall sits + head shoulders knees and toes. 3x. Mosey east down Grove to Lock Lane.

    Lock Lane: stop at 3 lamposts for 3 burpees each. Mosey to First Pres lot.

    Triple Check: P1: LBCs // P2: Squats // P3: Run to the fence and back.

    Mosey all the way back to the flag with a few stops for burpees.

    COP: 30reps 2x American Hammers, 1 minute of Up Downs.

    Numberama, Namerama, YHC took us out for the COT.

    NMS: 100% retention rate for our 2 FNGs from last Thursday- way to go Crystal and Help Desk! Great morning to be out, we covered a lot of ground.

  • Mini Field Trip at Circus

    20 “Studs” posted in the gloom at Godwin HS for a Fudd led mini-field trip. Here’s how it went:

    COP: SSH’s, DQ’s, Imperial Walkers, Stretches, Cherry Pickers, helicopters, arm circles, and a few other things

    Rifle carry your KB south along the alley behind the school, alternating both arms w/single arm. Partner up for Dora….100 curls, 200 single count American Hammers w/KB, 300 double count flutters holding KB overhead. Alternate running to lightpost, do 1 burpee, and return.

    Continue carrying KB south….switch to Jordan/KB pass throughs (lunge while passing KB between legs). Circle up for a few different stretches and exercises then get into groups of three for triple check. First man runs to drivers ed lot and back, 2nd man does lawnmower rows, 3rd man does alternating single arm clean & press.

    Mosey north the way we came alternating different overhead rifle carries w/KB. Stop at coffee station for a few exercises in cadence. Rifle carry back to flag, circle up for some Mary. Numberama, Namerama, YHC took us out.

    NMS:

    Reviews were positive from YHC’s last tour of the campus Q so another, slightly different version, was teed up. Post work comments were once again positive as I think it’s good to do something different once an a while. White Deer was in his usual form, although he was seen actually running today at one point (did anyone get a picture?) which was impressive in its own right.

    The PAX did an admirable job naming the FNG that attended….”Gold Digger”….which originates from his attendance at UNC Chapel Hill and Bill Bellicheck’s 49 year age gap with current girlfriend, Jordan Hudson. Welcome Gold Digger, and great job today…..AYE!

    Announcements: there are still 4 spots available for players in the 100 hole golf challenge to benefit Renewing RVA. See YHC if interested.

    Prayers for those that need healing, Mr Rogers friend of a friend who recently took his own life, and prayers of thanksgiving for Gaudi and the Make a Wish foundation for the amazing project they’ve undertaken together to bless Handshake’s niece, Charlotte, by designing and building her a “dream house” which is her one wish that she expressed, given her terminal cancer diagnosis.

    We are so blessed to have the ability to get out in the gloom each morning…..let’s keep that front of mind with a grateful attitude….knowing that we aren’t promised tomorrow, and each of us has the ability to bring light into the lives of others if we’ll only keep our eyes open for those opportunities.

    It was a pleasure, as always, to lead today. Never stop chasing the wabbit fellas.

    Fudd

  • Donnie’s Angels and the L.O.D.

    7 members of the Crossing Crew this evening! We even had a couple second timers ready to put in some work. Here is a brief summary for your viewing pleasure.

    Slaughter start with some bear crawl, crab walk and lunge walk up the grass hill. Mosey around the parking lot and circle up for Warm-Up:

    Jazzercise, Apple Bottom Poppers, Bone Rubs, West Virginia Prom Dates, Freddy Mercuries, Double Tap HR Merkins, Australian Snow Angels, Neck Curls, Mario Jumps, Side Lunges, Mummy Kicks, Bernie, Flying Monkey Humpers.

    Exercise One: Ladder of Death.. Stop at each cone on the circuit and complete exercises. Then run a lap.
    10 burpees, 20 merkins, 30 plank punches, 40 Shoulder taps, 50 Moroccan Night Clubs
    10 V-ups, 20 WWII Situps, 30 Heels to Heaven, 40 American Hammers, 50 LBC.
    10 Ball Dippers, 20 Lt. Dans, 30 Side Lunges…….Ran out of time so back to the Flag.

    Broadway took us out.

    Final thoughts: Excellent push tonight by Johnny 5 and Reacher – hope these guys keep at it and become regulars! Your Gimpy Correspondent was feeling pretty good after nursing an injury last week. We all survived and made it to 6:45.

    SYITG

  • Another Solid Beatdown at WDog

    Four brave souls showed up and get ready for the beatdown at WDog this morning. YHC kicked things off with his usual route toward the pump house, then moseyed over to the Nickel Bridge toll to get warmed up.

    The Warm-Up (COP)

    YHC started with COP to get the blood flowing:

    • Dead hang x10
    • Arm circles x10
    • Diamond Dogs x10
    • Imperial walkers x10
    • Helicopters x10
    • Little Baby Crunches x10
    • American hammers x10

    The Main Event

    Round 1: Nickel Bridge Challenge We ran across to the other side of the Nickel bridge, stopping at each light post for:

    • 3 merkins
    • 3 WWII
    • 5 squats

    Then we ran back to the toll with 5 imperial walkers at each post.

    Round 2: Pump House Circuit Next up was a mosey via the pump house with exercises at every even-numbered light post along the way.

    Round 3: Hill Work We finished strong with some Bernie Sanders up the hill, followed by lunges and a run back down and 10 push-ups and 10 sit-ups at the bottom.

    After that beatdown, we moseyed back to the flag feeling accomplished and were greeted with Blank Space.

    Big thanks to Blank Space for taking us out with the prayer. Another solid morning of getting better together!

  • Out of the darkness!

    Two HIMs linked up for an OTB beatdown that the YHC was in dire need of. Thought it was gonna be a solo one but a few minutes in out of the gloom rolls Beaver rocking his weighted corset!

    Kept it simple

    Main Set (with vest):

    • 10 Rounds:
       • 3 Pull-ups
       • 6 Merkins
       • 18 Single count Step-ups

    Finisher:

    • 3 Rounds, same movements but doubled.

    YHC had to walk on the doubled rounds thanks to some back tightness, but man it felt good to be back home and get a beatdown in. Grateful for the push and the company.

    Don’t Waste The Day!

  • On Time Arrival

    Seven frequent ruckers pounded the pavement for another 3.5mi trek around Bon Air. We pushed back from the gate a minute or so late, but after encountering some turbulent hills YHC landed the rucking plane perfectly at 0600. Great mumblechatter by all as is accustomed on these Wednesday mornings and the group once again attempted to understand the chasm between men and women to no avail.

    Announcements:
    9/6: SOJ Evening Ruck
    9/13: SOJ Family Cookout at L Woods’
    9/26: SOJ Night CSAUP Ruck @ Alamo
    Check Slack for Nancy Lopez’s announcement on collecting donations for our F3 brothers in Africa.

    Prayer Requests
    L Wood’s Dad – Cancer Diagnosis
    Dr Try Hard – Recover from illness and injury.

  • Broga Brings a Crowd

    A spontaneous flash mob of 7 could not sleep in so they decided to hit the appetizer menu prior to the full course beatdown by Honeydo. Hammys, Back, Shoulders, Hips, Glutes with a bit of the Groin were areas of emphasis this morning. Extended shavasana was also in play. Good mumble chatter consisting of various topics to make the world a better place but most were forgotten. Well done today fellas.

  • 3 Things I Hate (to love) about F3

    When you are usually the one who is lagging, how are you supposed to lead? I assume the easy answer is ‘by direction’, but with a seasoned group of 17 HIMs, it becomes much easier. For my VQ, I got lots of encouragement and help from those with more experience.

    Crafting a workout set was the easy part. What do I hate about F3 because it challenges me and then I love it after the fact?

    Abs, Running and Coupons. That’s a hateful trifecta. Yeah! Let’s make the PAX do that!

    After a quick mosey out of the parking lot, we took a very dark road and realized that headlamps would serve us well in the future. Running to the cul-de-sac (mostly) and back got the juices flowing for the Warmarama.

    • 15X SSH
    • 15X Cherry Pickers
    • 13X Imperial Walkers (because, why be repetitive)
    • 10X Helicopters
    • Something else .. I should have paid attention to what I was doing

    COP 1

    Jog to Elementary School bus loop

    4 Corners, ABS workout

    • Corner 1 – 12 LBCs
    • Corner 2 – 12 Flutter Kicks
    • Corner 3 – 12 Plank Crunches or Wipers
    • Corner 4 – 12 Freddie Mercuries
    • Early Finishers: Lt Dans

    Jog Back to clubhouse

    20 count

    COP 2

    It was going to be Bears and Blocks (with Coupons) on the field but an unexpected early morning ambush by the irrigation system made it a little messy to do. With a quick redirection to 11s using our coupons, we were still able to work those arms and chest.

    • Direction 1 – Overhead
    • Direction 2 – Curls

    COP 3

    With time ticking down, we did some Merkins and Squats using the coupons and then laid them to rest.

    COT

    • Count – 17
    • Names
      • After short intro by FNG, the name Mater was chosen thanks to his work on trucks. It went into litigation and renaming since there appears to already be a Mater. New name Chief Zee assigned thanks to help from Pool Boy and Big Rig.
    • Announcements
      • Check out Nancy Lopez’s post about Kenya donations and provide accordingly as you can
      • 9/20 7AM DOGPILE – F3RVA 11 Year
      • 9/26 8PM ALAMO – Ruck CSAUP (details coming this week)
      • 12/6 Daddy Daughter Dance, details to come
    • Closing Prayer
      • Pray for many that have been physically ill and are healing
      • Pray for the family of Excel’s friend, Brian, who took his own life 10 days ago and for any others experiencing mental illness and struggles.

  • Bonus time on both ends

    Nine noble warriors woke up early for some perfect conditions at First Watch. A record 7 were limbered up already from Broga so we got after it:

    COP: SSH, Don Qs, Imperial Walkers, Flutterkicks, Merkins, Scorpion kicks

    Over to big parking lot for 4 corners: 10 Burpees, 20 HRMs, 30 Jump Squats, 40 LBCs. Mosey back to YHCs truck to retrieve coupons. Over to HCSP for Dora: 100 Swings, 200 Presses, 300 Squats while partner runs to light & back. Next up everyone’s favorite: Block the Plank, 3 rounds while partner does 10 Merkins.

    Finish back in parking lot of Triple check: Block presses, Heels2Hean, run lot & back, finish 30 seconds over time. YHC took us out.

    NMS: With 9 PAX ready at 4:58 we got an early start this morning. Tons of laughing and mumblechatter in the COP. There were some groans from the PAX with more coupon time after an hour on Labor Day of the same.

    Senor Frog balled out over the weekend at the Biltmore while Ronnie pulled up in his 17th different car since he started F3. Bacon Bits has slimmed down, way to go!

  • Wally Got A Haircut

    After Wally was complimented for going to the groomer and I was told I probably should go too, we were off. Pigskin left a little early to arrive on time and Roger Roger and Green Hornet left a little late to arrive a little late, but we all made it – except for Professor X and Tool Time and Blackout – where are those dudes?!?

    COP at West Broad Village: Introduction, totally forgot the disclaimer (send me your medical bills), arm circles, DQs, cherry pickers, recover.

    The Thang: The Pax was informed that we’d randomly stop and perform MICS (10 Merkins, 10 Imperial Squat Walkers, 10 Crab Cakes & 10 SSHs). MICS were supposed to be the main event. As a little fun aside, I declared that everyone had Executive Burpee Power and could randomly stop the Pax and demand 5 burpees. If these powers were not exercised, then all remaining burpees would need to be completed by all once BTTF. I thought it was implied that everyone could use this awesome power once. Apparently not. I believe it was Pinto that threw his weight around before leaving COP, then Tater started double dipping, it was burpee madness, I only got about 2 MICS in, my bad shoulder starting hurting, Executive Powers had to be revoked, leaving Plus One without even having used his. Roger Roger said we stopped for burpees 15 times (there were 13 of us). 5 burpees each time. Tater did some quick number crunching and let us know we did exactly 437 burpees. Job well done men!

    BTTF: Numbers. Names. Announcements: You are allowed to sign up to Q WTH. Party at Taters for Pinto and Gypsy on Sat, 9/6, starting around 4pm. Bring a side or dessert. Left of July (Whitesnake’s band) plays at Brambly Park (I googled it, this place looks cool) at 8pm also on 9/6. 2nd F at Firehouse Subs in Innsbrook on Tues, 9/9 at 12pm. No prayer requests today. YHC took us out.

    Special shout out to the still friendly but no longer new guys: Full House and Fortran, way to keep showing up and getting after it. Great to have you guys joining us!

    Moleskin: Look for a chance to be helpful today. Try to think about others a little more and yourself a little less.

    Thx for letting me lead today gents. SYITG!