Category: Richmond, VA

  • “Hory Sh*t I’m Running Rate for F Free Boys”

    4 gnarly dudes emerged with surf boards waxed and ready to shred some waves this gloom!

    10 Burpees! One bro arrived somewhat late but within the 05:30 minute. Beaver likes to roll on the dot and what better way to get the day started with some burpees?!

    Burnie to the Octagon for Warmarama

    • Deadman Hang
    • Phelps
    • Imperial Walkers IC
    • Ukrainian Soldiers IC
    • Wilson’s Wife
    • Fudds Wife
    • Pigeon Stretch

    COP1 – Surfin USA by The Beach Boys – Start in plank position for the song. Every time you hear USA jump to your feet and into squat position like you’re catching a wave.
    Burney to the snack shack.

    COP2-Dora – P1 Bear Crawls around a quarter of the rock pits. P2 does 50 V Ups / 50 LBO’s / 50 LBO’s

    COP3 – Beast in the Parking Lot

    • Merkins
    • Copperhead Squats
    • Mountain Climbers
    • Ball Dippers
    • Rollovers
    • Burpees

    Mosey back to the cars for CoT

    Thanks for coming out man! Great job this morning!

  • Will Magnum PI Ever Return?

    With less regulars (looking forward to the return of Gypsy, Pigskin, Lighthouse, EF and Whitesnake, to name a few) and more new brothers (GreenHornet and Plus One have been getting after it daily – but where is Banjo today – not to mention Magnum PI – will that guy ever come back from Peru or is he leading a tribe of like-minded conservatives living deep within the jungle?), 6 of us headed out to battle the mean streets of Westhoe. Seems like we hit all the hills with a little Falconbridge, then Raintree, past the covered bridge with a new stop at Buffapple (this hill is no joke), up Summerside, down Glen Eagle, then back to the start, but seeing it anew, with fresh eyes, as we all learned much along our journey.

    All made it back to the flag in one piece and with the same number of dogs. Success! Nice work Gloom and Wally.

    Numbers. Names. Announcements. Bridge and Home-grown 1/2 on 8/16. Labor Day Convergence on 9/1 at Dog Pile at 7am. No prayer requests. YHC took us out.

    Look for someone that might need an encouraging word or some help today. Look for these opportunities and seize the moment. Be the man God designed you to be and step up to help.

    SYITG!

  • Mark it Eight Dude…

    This many gents showed for a geriatric-inspired workout under the light of a Venus and Jupiter conjuction. Two others demonstrated their peddling prowess on two wheels. Here is the rundown of what can best be described as a knock-off of Bodos’ Old Hundred…

    Run length of field, complete exercise, then run back and wait for the 6. Starting at 90, decrementing the count by 10. Exercises were as follows: Flutter Kicks, Hello Dollys, Mountain Climbers, Box Cutters, LBCs, WWIIs, Merkins, Burpees. (Bonus points to the one who actually reads this BB and can name the exercise that is omitted from this list.)

    NMS

    YHC learned a lot today including an astronomical use for the word conjunction, and for a select few…not speaking to your wife and kids can actually promote family harmony in certain situations…who knew??

    Saab abides

  • under the lights.

    Machismo ran the Q of 11. It was Raining as the humidity formed Salt Licks on the faces of the Pax who were so exhausted they were turning Purple. (This is an unedited version of this backblast as Machismo makes no mistakes)

    Warmarama was a quick pace till YHC slowed it to a hault with DQs and Helicopters

    Ready for take off pax did a catch me if you can that ended with Belay and DTH flying through handoffs of WWIIs and Bernie’s. Just don’t do 10 WWIIs for a catch me if you can next time Machismo or make it a crawl bear cmiyc.

    COP 2 Chain gang pax lined up in balls to the wall and IPed to the entrance to the field.

    Some attempt was made to simulate a football warmup- again coaches thank you.

    first and 10 11s at intervals 10 yard line on up 10 Scrunchie frogs 1 SSH on down.

    Mosey to Mt. Chap Senor Frogs with 10 merks at the top of each nole.

    6M.O.M. at the top of Mt. Chap.

    Sunrise was beautiful. Enjoyed being with you all this morning. Pax drank in the sunshine and appreciated the fellowship this morning. Take your Sunny right into you day gentlemen. Missed some of the regulars @snuff, @lastcall.

    Respect was paid to those coaches keeping our kids in shape.

  • Swampy

    A baker’s dozen assembled in the swamp formerly known as Circus Maximus for a Thursday morning convergence of all 3 Fs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • 11s with weighted step-ups (each leg) and sit ‘n presses
    • 3x check
      • Run
      • Lawnmower pulls
      • Overhead pulls with a crunch
    • AMRAP – 2x, 30 seconds each
      • Overhead pulls
      • Presses
      • High pulls
      • Curls
    • Mary
      • FK
      • WWI crunches
    • COT with YHC taking us out

    Always faithful Offshore arrive just in time to make sure we had coffee and fellowship.  That did not stop Gypsy from talking during the entire workout.  That bitch definitely exercised his mouth.

    Plenty going on Saturday with tour stop at Gridiron, Homegrown ½ and The Bridge.  Check Slack.  Tater is throwing a party for the (re)marrying Gypsy and Pinto on September 6th.  Text him for details.

    Prayers up for the many fighting cancer.   Cancer sucks!  God is good all of the time!

    Attila 

  • Hamilton

    9 grown-boys showed up to Timberwolf this morning for some HR Derby. Here’s what went down…

    WARMARAMA – Took a lap through the parking lot in the front of the school. It has been a MINUTE since we showed that side any love. Circled up, gave the mission and stretched out. After YHC drove the truck around trying to find an ideal spot, Flyboy spotted a corner of the tennis courts that would prove to be a mini Fenway with a high wall in left field.

    The Thang – HR Derby

    • (10) swings for Round 1 and (5) swings for Round 2.
    • The PAX performed (3) burpees in between at-bats while the batter took a lap after his cuts.
    • Each catch in the field would trim off (1) burpee so Fandango only did a handful of burpees today.
    • Crabgrass ripped one of the loudest/funniest fart that YHC has ever heard. It sounded like a small bear.
    • The PAX did their best to keep Meatball at bay but he led the way with (7) dingers with a few of us finishing at (5). The dude has a pretty swing!

    The Boys of Summer points

    • (1) for YHC for the Q
    • (1) for Matlock for all-time pitcher
    • (1) for Meatball for bringing all the equipment out

    ANNOUNCEMENTS

    • Home Grown Half
    • Overnight ruck coming up
    • The Boys of Summer finale on 8/28

    PRAYERS/WINS

    • PRAYER – Meatball’s wife is headed out on a missions trip on Monday.
    • WIN – The Duke’s niece is headed to John’s Hopkins on an athletic scholarship!

  • Double Dora Day

    At 6pm, YHC and Ghostbuster cranked the asphalt up to high and got to work………….the following is brief summary for your viewing pleasure:

    Mosey to the back of the Church for Warmarama: Jazzercise Punches, Ukranian Soldiers, Copperhead Squats, Crab Cakes, Freddy Mercuries, Oblique LBC’s, Mario Jumps, Mummy Kicks, Karoake, High Knees, Butt Kicks, Bernie Sanders.

    Exercise One: Dora with 100 dips, 200 LBC’s, 300 SSH’s. Runner goes to the end of the parking lot and back.

    Mosey to the Wall for Exercise Two: Dora with 50 Donkey Kicks, 100 Wall World 2 Sit-ups, 200 Hoe downs. Runner goes to the storage container and back

    Exercise Three: Ascending Ab Ladder with Heels to Heaven, Flutter Kicks, and Alabama Prom dates. finished back at the flag.

    YHC took us out

    Final Thoughts: Had a great time working out with Ghostbuster on a hot and humid evening – dude is a beast. For those that missed it – Ghostbuster had a well-organized and challenging VQ last week. At some point, you may even read a backblast about it.

    SYITG

  • Trio is at it again!

    The old trio reunited for another OTB ab session! We are one step closer to turning these abs into a built-in washboard. Here’s how it went down…

    Warmarama at the club house

    • All the wives and moms
    • Every hamstring stretch known to man
    • Arm circles
    • Calf raises
    • Imaginary jump ropes

    COP1

    “The Wall Will Break You”

    Start by lying on your back with your legs up against the wall, knees at a 90 degree angle. 

    • 10 Wall Touches – Reach up toward your shoes or ankles. 
    • 10 Side-to-Side Touches – Tap left, tap right 
    • 10 Alternating Elbow-to-Knee – Opposite elbow to opposite knee.
    • 10 Straight Up Knee Touches – Elbows straight up

    5 rounds with a run around clubhouse between rounds. 

    COP2

    5 Rounds

    • Sandbag Plank Pull Throughs
    • Overhead Medicine Ball WW2 Sit-Ups
    • Timer is 10 Wall Climbs

    Numbers, Names and Prayer request

    Announcements

    • Homegrown this weekend!
    • Tons of stuff going on see slack!

    YHC took us out!
    Don’t Waste The Day

  • 3 Manndate

    Three showed up for a kettle bell beatdown, CB took the reigns and here is what went down:

    COP

    10 4ct ssh, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 10 imperial walkers, 10 copperhead squats.

    THANG

    We set up two bell stations and 1 person ran a lap for a timer.

    Triple check 1 – Station 1 – Demon crushers, station 2- with 10# bat bells front arm extension (Shoulders) Rotate stations 2 more times for a triple check.

    Triple check 2 – Station 1 – KB curls, station 2- with 10# bat bells front arm rear extension (Shoulders) body in a bent over row for this exercise Rotate stations 2 more times for a triple check.

    Triple check 3 – Station 1 – KB squats, station 2- with 10# bat bells front arm side extension (Shoulders) Rotate stations 2 more times for a triple check.

    Walk 2 laps for cool down.

    Numberama, Namerama, trout took us out in prayer.

  • Amelia, I Feely Ya

    Our nearby-ish brethren in Amelia are doin great thangs.  Here’s what:

    Circle the Courthouse square

    • SSHs
    • Cherry Pickers
    • Merkins
    • Hillbillies
    • All the Classics

    Mosey behind the local shop to obtain coupons and over to corner of the Square

    Twisted Figure 8 (9 or 10 stops around the Square)

    • Merkins x 10 per stop
    • Block Thrusters x 10 per stop
    • WWIIs x 10 per stop
    • Curls & Overhead Press x 10 per stop

    Return coupons and mosey back to Square

    Mary and a Stretch

    Numberama, Nameorama, COT

    MOLESKIN

    After a year it was great to get back out to Amelia and see that the cult? of F3 has grown.  Several familiar faces are still getting after it, and several new ones as well.  Improvement among the familiar is obvious.  Hardywood still lacks enthusiasm, some things never change, lol.  Go visit your old pal sometime. 

    ANNOUNCEMENTS

    Mentor young men in need

    Prayers for those starting school

    New Wednesday AO coming to Amelia soon