Category: Richmond, VA

  • WTH Convergence….at least it felt that way

    After a hot potato of whose turn it was to Q, YHL took the lead and we headed west. Stop off at Wells Fargo lot for warm up. 15 side straddle hop, 15 Ukrainian soldiers, 10 Dan ques, 10 Merkins, 20 LBC‘s, recover and back headed west towards the retirement community. Stop off at vacant office parking lot for a triple check: pacer to the third light pole with Merkins and WW2s as the exercises. Once completed, get moving west again. We make it to the retirement home and We do another triple check with pacer running around the carport, the other two exercises of reverse crunches and squats. Once completed time to head east back to the flag. Stop off at our office parking lot: 10 quick Burpee’s(lighthouse and whitesnake love them), head back to the flag. Pulled up a little bit after time but got 3.5 miles of run in and a good bit of exercise. The pack seem seemed happy that they got their moneys worth this morning. Nice to have a large group with us on our Wednesday workout today. Several prayer concerns lifted up, homegrown half and 10 K coming up August 16.. reach out to somebody who may need to hear a friendly voice that you haven’t seen in a while. Thanks for letting me lead

  • THE…state university of Ohio

    13 grown-boys showed up to The Woodshed this morning expecting a classic Nancy Lopez beatdown but YHC had other plans. After seeing that Nancy had his Q taken from him last Friday at Satan’s Hill, YHC felt that it was necessary to reunite the flags.

    WARMARAMA – Went for a mosey that was longer than the cumulative running that Nancy had in mind. Circled up, gave the mission, explained the Ghost Flag and stretched out. Extra stretches today 😉

    COP #1: Ohio State fun facts on the field

    • Marcus Freeman (GO IRISH!) was a linebacker for OSU and wore #1. Therefore, each of the exercises below came after QTY (1) run to the other end of the field and back. ~200 total yards.
      • (7) Merkins for the WR wearing #7 that drew a BS PI call in the 2003 Natty.
      • (13) Squats for Maurice Clarett’s (13) game suspension in 2003. (2) burpees for his (2) felonies.
      • (12) Merkins for the (12) wins that were vacated in 2010
      • (5) Burpees for Terrell Pryor’s 5-game suspension in 2010
      • (6) Squats for Ezekial Elliot’s (6) game suspension for his actions at OSU
      • (3) Burpees for Urban Meyer’s (3) game suspension in 2018
      • (31) LBC’s for the (31) confirmed arrests at UF while under Urban Meyer

    COP #2: 4 Corners

    YHC asked Nancy how many total wins that the OSU program has. He came really close but the answer was 978. Solid total but only good enough for 2nd all time. Who’s first? It took two guesses but Nancy got it…but mispronounced the name. YHC was looking for “The team up North” rather than the “M” word so the PAX suffered (5) additional burpees at each corner.

    • Corner #1: (9) Arm Circles + (5) Burpees
    • Corner #2: (7) CDD’s + (5) Burpees
    • Corner #3: (8) Squats + (5) Burpees
    • Corner #4: (5) Burpees

    COP #3: Triple Check

    • YHC handed the remaining (8) minutes to Nancy.
    • Pacer: Run to the end of the parking lot and back
    • Exercise #1: LBC’s
    • Exercise #2: Imperial Walkers

    ANNOUNCEMENTS

    • Home Grown Half – hit up a leader for details
    • September overnight ruck – hit up Crabgrass for details
    • New routine at Timberwolf starting in September

    PRAYERS/WINS

    • None spoken but plenty to be thankful for!

  • Poppin Bands

    A pair of Broga veterans took to the muggy patio at River Road Baptist Church to limber up before an EF Hutton beatdown. Full body work today with shoulders, back, hammys and glutes over emphasized. Banks were broken but no injuries were posted. Shavasana was generous and much enjoyed. Well done today boys.

  • Sunshine and Rainbows

    We merely sniffed the Taint today, or maybe it was a combo of 4-day old lobster tails, garbage, and raw sewage.

    Here’s what transpired:

    Traveling COP to the Devil’s Nipple?

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Arm Circles
    • Overhead Claps
    • Seal Claps
    • HRMs
    • Flutter Kicks
    • LBCs

    Lindsay

    • Carolina Dry Docks/ Freddie Mercurys

    Double Trouble

    • P1 – Run to turnaround point and back (3 houses up on the right)
    • P2 – Jump Squats
    • 10 Booyah Merkins and Flip
    • Mosey to first turnaround point
    • P1 – Run to next turnaround point and back (3 more houses on the right)
    • P2 – WWIIs
    • 10 Booyah Merkins and Flip
    • Mosey to second turnaround point

    Repeato 1 more round

    DORA 1-2

    • P1 – Bernie up the hill and run back
    • P2 – 100 x Merkins, 200 x Monkey Humpers, no time for 300

    Mosey back to VSF

    Mary

    • Box Cutters
    • APDs

    Numberama, Nameorama, COT

    MOLESKIN

    A lot of commentary on Splinter’s new mode of transportation.  Seems like jealousy to YHC.  Someone asked if it took premium gasoline to which Handshake commented, “that thing doesn’t take gas, it runs on sunshine and rainbows.”  That may be true.  Proceed with caution if you find yourself at the intersection of Ross and Culpepper, nasty.  YHC is sure we did 2000 of something today, perhaps we ran that many meters.

    ANNOUNCEMENTS

    Prayers for Charlotte

  • Three at the Clinic

    Three, yeah, 3, hit the mean streets in and around 1230 South Pine Island Road in the latest edition of The Clinic. Conditions were 70 and sunny. According to the Miami Dolphins players headed to training camp, the following might have happened.

    Apehangers (F3 SoFL Nantan) and Fletch rucked 2 miles, covering multiple loops around the lake.

    YHC ran 4.1 after the group started a tad late due to the new guys at the AO.

    Numbers, names, and YHC took us out.

    NMS: great to have additional guys out at The Clinic, now officially an OTB site for F3 SoFl. These guys started in December, and they are up to about 7 AOs already across Broward County. Good group of dudes.

    Announcements: This will continue as an OTB AO for the time being, but YHC suspects we’ll have a regular AO as we pull in more local guys. Second, no takers among the Dolphins players headed to Training Camp, but clearly a couple dudes wondering who we were to be ready to run even as they boarded SUVs for their work.

     

  • Happy Birthday Mom

    A Magnificent Seven came out to Goyne Park for a birthday celebration. YHC wanted to make sure the PAX knew the date and age of his mother, so all sets were either 7, 29, 55 (as in 1955), and 70 reps

    After a brief warmup (maybe too brief) We started with 7 sprints across the cowpasture. Pool Boy was sandbagging, because he left us all in the dust on the last sprint.

    Then to the pavilion for 29 chair dips

    to the yoga mat for 29 heels to heaven, 7 WW2s, 29 American Hammers, 7 burpees

    Back to the parking lot for hydration

    Circle up

    55 Side strattle hops, 29 Nancy Kerrigan’s (each leg), 29 merkins and Pool Boy’s idea Side Straddle Squats (pretty much, what it sounds like) pretty tough after 12 reps

    To Pole Alley for 70 Heels to Heaven, and 29 Pole Dancers, then finish up with 70 Alabama Prom Dates.

    Great job this morning by the PAX. Congrats to Pool Boy on reaching his epic plateau of 50 lbs of weight loss and cracking the 250 lb mark!

  • Da Bears

    No bear crawling was had but an FNG Packers fan got a new name here at No Toll. Welcome to the newest member of the Bill Swerski club “Ditka”. Machismo with cameos form Last Call had the Q this morning and YHC was glad for some of the audibles. Here’s what went on:

    Warmarama: F3 mission statement: To plant, grow, and serve small workout groups for the invigoration of male community leadership. Pop Quiz in front of our FNG what are the five core pinciples of F3 “Leave no man behind” = 10 Burpees Faith= 10 burpees. Finally Pax got out Free of charge, Open to all men, Outside rain or shine, Guys rotate the Q, and Ends in the COT. FORGE acronym credit to DTH. SSH, Merkins, Freddi Mercury, Peter Parkers, American hammers, UKs, ISWs and DQs were had.

    Human conveyor belt started with 5 Australian mountain climbers then digressed to just holding balls to the wall as the last in line ran to the front circling the Tennis court by the water tower.

    Next was 4 corners prostitute style with 10 merkins, 20 freddie Mercuries, 30 squats, 40 SSH.

    Next was eye of the mericane at the pavillion with 25 of each Big Boy Situps, American Hammers, SSH, and monkey humpers (thanks Last Call for the popcorn mod).

    Pleasure leading this morning good energy and movement even though YHC didn’t quite know what he was getting into with the human conveyors, and the peter parkers. Not hard to sweat in these temps. L woods and NTB looking for EHs for GTE Cary – if you haven’t done it YHC would recommend it. A brief search of slack returned no results for homegrown half for this year so YHC will have to trust pax announcements that is coming on the 16th out of Twin Team Robious Landing park.

    YHC is looking forward the Snuff underground Q at the Forge Thursday.

    Reflections were made on the sacrifices that the ancient Israelites made of their most precious gifts the lambs. I was reflecting on how much we are sacrificing to buy more time and giving more to Snuffs AI 2027 plan. We are relinquishing bits of humanity to the machine in order to gain a few minutes. I challenge you that as we gain moments of productivity let us look to continue to engage with our F3 brothers, coworkers, and family, and as the author of Romans 12:1 states, “offer your bodies as a living sacrifice.” SYITG. Machismo out.

  • There’s a tribe in Mexico…..

    Did you know there is a tribe in Mexico that runs without shoes? Did you know there is a book about it? As light broke over The Old Hundred, this was the topic of conversation as 10HIMs crushed it with Kettlebells.

    Kicked things off with a long mosey around the parking lot. As we ignored the cones, not placed by YHC, the PAX carried their KBs to the other parking lot for a change of scenery.

    The Thang- 10 Min AMRAP, 8 rep sets

    Thang 1: Bent over rows, curls, squat thrusters. 1.5 min run, 1 min “rest” Al Gore

    Thang 2: On your 6!!! V ups, double count flutter kicks, double count scissor kicks. 1.5 min run, 1 min “rest” elbow plank. Within this Thang, a dentist who will remain nameless, released some pressure that made Nancy vacate and almost spill his merlot.

    Thang 3: Welcome back to the circle Nancy. Swings, skull crushers, reverse lunge twist. Had just enough time to for one more run and back to the flag.

    Numbers, names (and some numbers), announcements, PR, COT.

    Always an honor to lead you gents!

  • Bro-Code Friday

    Despite the heat and humidity, eight showed up for some Friday morning miles. Being the last Friday of the month, we stuck to our usual Bro-Code route, doing our best to stay together as a group. True to form, we still managed to lose Handshake—who had to cut it short—but the spirit of the code lived on! Great effort by all. Keep pushing forward!

  • Crop Circles?

    Two HIMs resisted the temptation to sleep in and came out for a 3.5-mile ruck. Along the way they stumbled upon some mysterious crop circles etched into the soccer fields. Great chatter about launching new businesses and kids sports.

    Don’t Waste The Day!