Category: Richmond, VA

  • Hot 100 Countdown

    We were in the presence of greatness as two F3 founders were among us for the Hot 100 Countdown.

    Warmarama

    100 SSH

    90 Seconds of 6″ leg lift

    80 LBC’s

    70 Flutter Kicks

    60 Seconds of 6″ plank

    50 Fingertip squats

    40 Mountain climbers

    30 WWII’s

    20 Booyah merkins

    10 Burpees

    Misc. exercises

    100 years ago today the Scopes trial began in Tennessee. It’s worth reading about. Perhaps the first chapters of Genesis tell us more about who we are and why we’re here and less about precisely when and how we came to be. Admire creation, worship the Creator.

  • SWING SWING SWING

    Ten warriors met for coffee and did a workout beforehand just for fun.

    After some warmups, we partnered up, split up into 5 groups and did a circuit of 5 exercises I forced into a S.W.I.N.G acronym. One group started at each exercise and then rotated.

    Swings (20 count, 3 sets)

    Windmills (6 each side, 3 sets)

    Iron Lunges: slow 3 count lunge (10 each leg, 3 sets)

    Nice and slow curls-slow 3 count curl (15, 3 sets)

    Goblet Squats-slow like Copperhead squat (20, 3 sets)

    After the 3 sets we did a lap and each group rotated to the next exercise.

    Taking many of the exercises slow makes them more impactful.

    This was originally going to be 6 groups to make it SWINGS so after the original circuit was done, we got together we did 3 sets of Sit and press (10/15/20 count–with ten count in between). The 20 brought some mumble chatter for sure.

    The windmill is new and I did not teach it very well. Will bring it back again and teach it better. Here is a good video to help.

    “https://www.youtube.com/watch?v=SzFNJhGz8YI“

    I brought an FNG now named Blackout (works for Dominion). And he will be at Currahee tomorrow even after spending time talking to White Deer this morning..

    Thanks for letting me lead. Please join me at the Bridge on the 19th!

  • Logs of Love

    10 gloom brothers of the F.O.R.G.E. embraced the suck this morning, pushing beyond the boarders of the AO and the standard comfort of carrying just their own body weight. Here’s how the PAX embraced some fresh coupons: 

    The THANG: 

    WARMERAMA: 

    • Run to bottom of hill, Bernie back to top
    • Someone remarks “UH OH, DTH IS MAD…”
    • Circle up at the Flag
    • Welcome & Disclaimer
    • A smattering of many usual DTH warm-up exercises, but fast paced with only x5 reps IC each

    COP # 1:

    • ELEVENS at the topmost grass slope of Mt Chaplain
    • Incline Merkins at the bottom 10–>1
    • WWII’s at the top 1–>10

    COP # 2:

    • FIELD TRIP – mosey off post into the hood, only about 200 yards to Casa-de-DTH
    • Form up around the trailor and walk it up to park outside garage
    • Now with trailer moved, return to a lovely pile of fresh cabers of various length and girth, and organize PAX into carrying teams
    • x4 PAX under the behemoth 12’ trunk
    • x2-3 PAX on the medium sized 8’ log
    • x2 PAX on the smaller medium 7’ log
    • x1 PAX carrying the smallest 5’ log

    COP # 3:

    • Shoulder carry the logs back to the road and down to the bottom of Love Hill
    • Put down logs and complete x5 perfect form burpees OYO
    • Loosen up with Michael Phelps and Windmills
    • Switch carrying teams

    COP # 4:

    • New teams under logs carry back up Love Hill and back down to bottom
    • x5 more perfect burpees OYO
    • Some other strecthing
    • Switch carrying teams again

    COP # 5:

    • New teams under logs carry back up to the top of Love Hill 
    • Ground logs and circle up for Scrunchy Frogs IC
    • x5 perfect burpees OYO
    • Switch carrying teams and return logs to DTH’s place

    5min Mosey BTTF for COT:

    • Elbow Plank it up for F3 Review of Mission, Credo, and 5 CP’s
    • Counterama # 10
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • FLATTY honks as he passes by – HEYO!
    • Officer FLORENCE shows up in time for high fives and a group picture

    Prayer Requests:

    • Dealer’s cousin getting married
    • Snip’s friend with a very premie Baby A. in NICU fighting or life
    • DTH stressors with work/life

    NMS:  The PAX knew they were in for a sweatfest when we started out with a run and bernie on the hill, and the fun didn’t stop there! YHC had a couple trees come down over the winter and had recently chainsaw-smoothed a number of new logs of variable size – today was the day to take them for a walk and the PAX was more than enthused to take on the challenge. Solid effort invested by all and we made it back to the SF just in time. Fun to see Officer Florence roll up between coming off a night shift and heading to a jiujitsu workout. We miss having you around bro! Keep posting and pushing fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Summer Tour Ongoing
    • 7/19 Bridge
    • SOJ GHOST FLAG is on the move 
    • 7/22 Ultimate Tourny
    • 7/27 School of RUCK (7am kid-friendly workout and ruck)
    • 8/16 Homegrown Half
    • 9/26 Night Ruck CSAUP
    • 10/3-5 GrowRuck in Cary NC 

  • A little rain wouldn’t be so bad after all.

    6 HIM came out and braved the heat, the humidity, and a potential thunderstorm for a House Party Q. Here’s what went down.

    Mosey to the far end of the parking lot for Warmarama which included SSH’s, Helicopters, Arm circles, Dead man hang, Tempo merkins, and WWII’s.

    The Thang:

    With little to no running on the menu, YHC decided plenty of reps was the way to go. Each Pax did a Dora split into 4 rounds of each exercise, with the Pax taking a short run around the parking lot after each round. The goal was a total of 1,100 reps which included:

    20 burpees

    40 Carolina Dry Docks

    60 Scruchy Frogs

    80 Merkins

    100 LBC’s

    120 Monkey Humpers

    140 Flutter Kicks

    160 Oblique LBC’s

    180 APD’s

    200 Mt. Climbers

    The Pax was able to make it all the way through 3 rounds of oblique LBC’s before we mosey’d back to the flag to finish off with 5 burpees OYO.

    Numbers/Names/YHC took us out.

    Great work by all the Pax this evening. Welcome Old Bay who is the roommate of Magnum P.I. He’s a big Baltimore Orioles fan thus the name Old Bay. He had a great attitude and really hung in there. Although we didn’t get any rain during the working, with all the heat, humidity, and reps, the Pax would have welcomed at least a little.

    Thanks for letting me lead,

    House Party

  • Summer Tour at Manndate

    7 DaVillians and 2 summer tourists posted on a muggy morning to throw around some iron.

    COP – mosey around parking lot then various warm up exercises.

    Thang

    Go around the parking lot stopping at each light for an exercise, 2 rounds. Exercises were: squats, curls, halos, WW2s, lawn mowers, kb swings, calf raises, demon crushers

    Modified triple check

    Since Corned Beef and YHC brought some additional toys we did a modified triple check. 3 groups of 3. Group 1 will do mace balance, club swings and club tricep extensions. Group 2 and 3 will do figure 8s, thrusters and timer runs around the parking lot. After 3 rotations, the group rotates to do the clubs and maces.

    No time for stretching, numbers, names and Yardsale took us out.

  • Hot Fun in the Summertime 

    8 strapping HIMs assembled in the gloom, seeking refuge from beatdowns of the sort visited upon them Monday at the Alamo, courtesy of Crabgrass. Running was kept to a minimum, but this still proved unacceptable for some who preferred none. As Nancy Lopez counsels, “When you hear them grumbling, you’re doing something right.” And so, it was.

    Quick lap around the school. 

    Andy Dufresne, helicopters, rotator cuff stretch, dead man hang, cherry pickers, SSHs, merkins, mountain climbers, box cutters

    20 swings, 20 squat thrusters, 20 APDs, repeat 3x

    20 Romanian deadlifts, 75 calf raises, 20 single-leg deadlifts (10/leg), repeat 3x

    20 WW3s, 20 upright rows, 14 merkin pull throughs, repeat 3x

    For the next round of three exercises, the reps started at 10 for the first round, 15 for the second round, and 20 for the third round. The exercises were:

    Curls, skull crushers, around the worlds, repeat 3x

    Four minutes remained on the clock. YHC was considering a ring of fire when Flyboy spoke up begging not to run anymore. YHC looked around the PAX, locking eyes with Warby who flashed a wily grin. “Do it,” he mouthed silently. YHC felt a mischievous compulsion, the same sort which led him to do many stupid, peer pressure-related things in his younger years. “Let’s go for a run!” And so, it was. Everyone made it BTTF without any casualties or injuries.

    Names, numbers, announcements. 

    Hermey took us out. Prayers for those impacted by the Texas flooding, Futon’s family experiencing loss, and PAX on IR.

    Thank you, fellas, for the privilege to lead you. BB title is a tribute to the recently deceased Sly Stone. Until next time.

  • Mosey down memory lane!

    14 men from the Deep South came out for a moist morning of woodshed action, including 2 FNG’s. YHC is happy to see this PAX strong with recent FNG’s and even more new FNG’s!

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the parking lot to start.  COP- 30 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    Having planned a beast on the field, YHC called an audible due to the field conditions and not wanting to destroy our new AO’s field. It had been 12 years since 2.0 left winterpock elementary and I had not been back since so took a mosey down memory lane.

    Thing 1: Mosey to Pullman: Partner for Dora. Runner to pole (100 yds), 100 Merkins, 150 LBC’s, 200 Squats.

    Thing 2: In groups of 2 run to next corner while PAX Lunges.

    Thing 3: 4 corners on a circle. Lady of night style. 10 Merkins, 20 LBC’s, 30 squats, 40 monkey humpers. Mosey back to flag.

    Prayers to Futon’s family dealing with loss of MIL. Prayers to those in Texas impacted by the recent floods. YHC took us out in prayer.

    Thanks for allowing me to lead! Win the day!

  • F3 Curious

    7 HIMS answered the bell nearly 9 days ago. YHC is just getting around to the back blast! Apologies Gentlemen! The following is what I recall.

    Mosey warm up on the way to no burpee lake, stopping often to perform copious amounts of various exercises.

    No Burpee lake: Run to each lightpole on inside to perform, 20 squats, 10 merkins, 5 WWII’s. The PAX determined there were 30 poles including those behind the brick house. Run back to flag stopping at certain points to perform strenuous exercises.

    YHC took us out in prayer! Again apologies for delay (Went on Vacay to beach and completely slipped my mind.

  • what the duck

    Seven soggy HIMs braved the Larus Park Swamp for a brisk 4 mile ruck. The local ducks thought we were part of their gaggle and decided to join us for coffee rama. We stretched our minds discussing world history as we powered our way through chapter 2 of The Uses of the Past.

  • Showing Up

    If there was ever a day for participation trophies, it was today.  5 Clydesdales joined forces in the muggy, post-holiday week gloom.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • Tempo squats
      • Helicopers
      • DMH
      • Merkins
      • WWII sit-ups
      • FK
      • Mosey to turn off the lights on Handshakes truck
      • Scorpion kicks
      • HRM
      • CDD
    • 5 covered stops with 20/40/60 reps of an exercise
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Slow mosey the parking lot

    Kubota walked as he continues to nurse the knee.  Good work from the rest of the PAX.  Some mornings the biggest battle is just showing up.

    Continued prayers for Roger Roger, Fudd’s sister Mary, Fireman Ed and Senor Frog’s father-in-law.  Join Whitesnake that the Bridge on July 19th. 

    God is good all of the time!

    Attila