Category: Richmond, VA

  • Steamy Broga

    4 Brogiis rejected the conditioned accommodations of the fartsack to get some stretching in before Ronnie’s FW beatdown. The exciting return of Kubota and the addition of Atilla, sorry to miss the virgin broga session last week, were the highlighted contributors to this weeks PAX. Hutton is also always appreciated.

    Areas of Focus included back, glutes, hammys, quads and shoulders. Extended shavasana was enhanced by the cool arrival of the breeze. Good work this morning fellas. Always good to get limber early in the morn.

  • Forty Niner

    10 early risers emerged from the Gloom to embark on a muggy beatdown Ronnie style.

    COP – SSH, LBCs, Arm Circles, Helicopters, Ukrainian soldiers, dead man hang, and merkins.

    Then we moseyed to the neighborhood to complete some exercises based on what type of car we found. The pax was quite enthusiastic.

    Next, we went back to the parking lot for a Dora with merkins, LBCs, and squats.

    A quick cool down with wall sits and dips, and then 4 corners with burpees, merkins, LBCs, and monkey humpers.

    Back to the flag for a quick circle of fire.

    Numberama, nameorama, and the Q took us out.

    Prayers for Last Call’s buddy with a recent cancer diagnosis.

  • Consciousness Loading…


    In this weeks edition of The Woodshed, YHC was met with an intrepid PAX mostly ready for some block work in the Deep South on this fine Wednesday morning. With the light rain starting just in time we did a little mosey and then met at the circle by the pool for: 

    Warmerama:

    SSH x25

    Helicopters

    Michael Phelps

    Ukrainian soldiers

    Hill Billie’s 

    Copperhead squats

    Freddie mercury 

    Scorpion kicks

    Mercans 

    Mosey to pick some blocks. Then we utilized the road and the parking lot for 

    Worlds Worst 4 Corners (lady of the night style):

    10 squat thrusters

    20 merkins

    30 goblet squats 

    40 flutters with block overhead

    Farmer carry long way

    Rifle carry short ways

    Then back to the circle for

    man killers, slight false start, then 5 to 1

    Then a little

    Ring of fire with 10 merkins each while PAX holds plank, followed by 

    5 minutes of Mary , going around the circle with each PAX leading an ab exercise

    Time called, Announcements, YHC took us out. 

    NMM

    Wanted to give a taste of IronPAX is like,  without it being the whole workout. Hence the aforementioned 4 corners.  As per usual The PAX crushed it! We are all capable of more than we think we are.  Let’s make it a great day! YHC is thankful for F3. Would not be doing a weighted workout in the rain at 530, if it wasn’t for the encouragement and accountability of F3RVA SOJ!

  • If a tree falls in a forest…?

    Eight HIM’s showed up to carry a log through Larus Park and ponder the question “If a tree falls in a forest and no one is around to hear it, does it make a sound?” This philosophical thought experiment questions perception and observation and is credited to 18th century Irish philosopher George Berkeley, who argued that “to be is to be perceived.” Sooooo, did the sad clowns going into Planet Fitness perceive and stand amazed at the splendor of muscle-bound HIM’s jogging by under a mighty log? Probably not…haha… BUT, there WERE eight gloom brothers who proudly watched one another take a turn under an uncomfortably heavy log. A quote from my daily devotional “Walking with a Limp” by Neb Hayden, today highlights faithfulness:  

    “When you do find one who is faithful to follow through you have found a rare person who will soon be trusted by many, simply because he shows up!”

    Yours AYE! ~DTH

  • Saltlick just wants the Tip…..

    A group of five gathered in the humid gloom to enjoy starting the morning with accountability. We kicked off with the crowd favorite beach body shaper —cul-de-sacs. At each stop along the way down, we did 15 Merkins and 15 LBCs. 10 Cul-De-Sacs. You can do the math! Smaller group than we have seen lately with several of our regulars missing today. Two young bucks have become regulars now and the Q was the War Daddy, odd experience. With a recent injury to my right wrist my merkins had to be modified to finger tip merkins on my right side, Salt lick decided that should be the title. We covered 3.6 miles. Fantastic effort all around! Nice mumble chatter today learning more about Bango and Plus One, AI and coding, quickbooks and churches…. Make the week great. Prayers for Jordan and his service to our country and the sense of isolation he is battling. Reach out to your brothers! Blessed to be able to lead today.

  • Shirts vs skins

    Today felt like a gloom kind of morning. Muggy and just right for Bermuda. Poolboy brought the coupons for the festivities.

    Mosey to get us going down to the lower lot and corraled through the parking spots then broad jumps to finish the lower lot. Back to the main lot to get all the stretches in. Dead man hangs, arm circles, SSH, and that other thing……. with plenty of coupons we broke it up into triplesets. Timer farmer carried two cindies the length of the parking lot and sprint back, plank pull throughs with the kettlebell, thrusters with the slam ball. Then hydrate. The second tripleset was again farmer carries and sprint back for timer, jump rope, and weighted elevated calf raises. Then hydrate. We then hit the weighted ab exercise to finish with Big Rigs request oblique dips. Pack up, numbers, names, COT.

  • Fantastic Five

    4 walkers and 1 Rucker helped the sun rise with the usual OTB at Winterfield Starbucks. 60 minutes and 3.3 miles were Rucked/Walked. Coffee was enjoyed by most.

  • FTLOBD

    A lucky 13 took advantage of the prescribed routes…more or less.

    Saab abides

    Grove to Ridge Top

    All: 

    • Ridgeway to Tapoan then up to Three Chopt.  
    • Return on Patterson to Ridge Top to Wheeler.  Through lighted path to Campus Drive.  
    • Campus Entrance, pass the stadium and return 

    Four Mile:

    • From Three Chopt take St Christopher to Patterson

    Five Mile:

    • From Three Chopt head to Grove then take Granite to Patterson

    Six Mile:

    • From Three Chopt head to Grove then take Oak to Patterson 

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  • The Glen – Race City bootcamp

    Got a little downrange action in Race City. Great group of men who take hospitality seriously. Chainsaw hadn’t Q’d for a while so he had the idea to leverage a deck of death and then have us rotate in leading each exercise. The ultimate delegation! Still it was a good workout.

    NMS- let’s remember to provide backblast and pics front downrange guests.

  • 45 MOSUP

    Headed down to CLT to check on Tippecanoe and we did some SUP. Tough outside the cove with the speedier boats going by. Prayers for children starting school.

    Gitty up!