Category: Richmond, VA

  • Pimpin, I mean Loungin ain’t easy

    4 lounge ready individuals started another weekend keeping it loungy. No Q on the sheet so YHC decided to take the opportunity to employ the KISS method to this mornings beatdown and go with what you know.

    Mosey to the back of BWES, lots of stretches with some other movements

    Mosey to door 1, at each door do that number of called exercise. Luckily there are only 10 doors so WWIIs seamed to be a good call. We did another round with lunges too

    Mosey back around to the back for 4 corners, keep it loungy 5 – LBCs, 10 – WWIIs, 15 – Scrunchy Frogs, 20 – American Hammers. Another round with an audible 10 – Squats, 15 – Lung walks (turned into 10 because of the space), 20 – LT Dans (turned into 10 because), 25 – Monkey Humpers

    Mosey to the playground – 10 pullups or just hang there, 10 Merkins, 5 pullups – 5 merkins, 3 pullups – 3 merkins

    Back to the front of BWES – more stretching

    BTTF numbers / names YHC took us out

    NMS: Using the regular lexicon and keeping it loungy is harder than you would think

  • Tapioca Pudding and Kale Salad

    12 dudes, mostly regulars with a couple newbies and a celebrity guest who usually does not go this far west came to lift some weights. It felt weird not seeing Attila but we had a Handshake appearance so I call that even.

    COP: DQs, helicopters, ACs, diamond merkins, plank jacks and LBCs. Mosey to bus loop.

    11s with presses, halos with a rifle carry in between. They say if you can’t do it don’t Q it. Well that is what I did. I started faltering on rifle carries after a few sets of these. Good shoulder workout nonetheless. Gypsy gets major credit for throwing around a monstrosity kb.

    Lindseys: bench presses and triceps. Triceps are now feeling real good. Mosey to benches.

    Leg time with 11s of step ups, lunges and squats. Lunges were taken out eventually due to time constraints.

    The title of the backblast came from Handshake’s question about the type of jello/pudding that old people like to eat and a passionate Magnum PI reference to Kale Salad. Magnum is a republican who loves kale salad. Imagine him handing out kale salads at a Maga rally. Good job on the mumble chatter and for pushing through lots of reps.

    Dry July, convergence at Atlee on 7/4 (hopefully it is cooler up in Daville), Bridge on 7/19 (see Whitesnake for details). Prayers for coworkers of Roger Roger (welcome back), Fudd’s sister, the world avoiding war and Magnum’s friend preaching the gospel.

    Thanks for letting me lead.

    Fireman Ed

  • A Beautiful Day in Bermuda

    3 men in the HOT SANDS of Bermuda accomplished the following:

    Warm up:
    Side Straddle Hop, Don Quixote, Ukrainian Soldier, imperial walker, and 20 flutter kicks.

    Workout:

    A short run incorporating a Bernie.

    Ring of fire: 10ea Freddie Mercuries, pulse ups, American Hammers, starfish, WWII, and 30 Flutter variations. Circuit 10ea: pull ups, Merkins, jerkins, short pull ups, and easy merkins. 40 Hoe Downs, 20 wall walkers, Four corners: 10 Merkins, 20 Carolina Dry Docks, 30 Side Straddle Hops, and 40 monkey humpers.

  • Swampy

    Three decades of HIMs showed up for a swampy beatdown on the track. The thang:
    – 200 warmup of Cadence drills and sprinters
    – 20x100s (run the straight, walk the curves) @ 20-25 seconds each
    – 400 @ race pace (6-7min mile)
    Then a slow walk back to the flag

    Doozy did a slow 6-8 so we didn’t see him after the warmup.

    Finkle came out for the first time in a year, but forgot his F3 name so YHC was able to track it down with much support from fuzzy memory, Big data, & our glorious backblasts. Welcome back Finkle!


    Homegrown Half – August 16th

  • Push Yourself

    We were sweating before we even started…

    9 regulars and 2 FNGs came out for a sweltering summer smack down.

    Warmarama

    4-Corners Lady of the Night Style: 10 Mike Tysons; 10 Pull Ups; 10 Lt. Dans; 10 Burpees

    Adora: 100 Merkins; 200 Mtn Climbers; 300 Flutter Kicks

    Jerkin-Merkin-Derkin reps

    COT

    “Do not be slothful in zeal, be fervent in spirit, serve the Lord.” (Rom. 12:11)

    7/4 Convergence; 7/14 Home Run Derby

    Welcome FNGs Transplant (I thought of “Scrubs” too late…) and Catfish!

  • The Forge Bowl

    The Forge hosted its first-ever F3 Flag Football Showdown, and the gloom was lit not by the sun, but by pure testosterone, terrible QB reads, and the sound of men arguing about Mississippi counts.

    We split into two squads, each powered by caffeine, pride, and increasingly creaky hamstrings.

    The Rules:

    No kickoffs or punts

    Start every possession at the 30.

    TD = 30 side straddle hops by the defense.

    INT or fumble = 10 burpees by the team that turned the ball over

    1st Down = 10 merkins by the defense

    4th down stop = 10 WWII sit-ups for the offense

    QB swaps every 2 plays

    Rush only after “10 Mississippi”

    Announcements: Upcoming convergence on July 4th, Ruck at Rock N’ Roll led by DTH, ab-cathalon led by Chaplain.

    Prayer Requests: Pad Thai’s moving issues

  • Pavement is still hot!

    The heat and humidity did not stop 5 men from posting at Manndate.
    COP – various exercises

    Thang – Both YHC and Corned Beef brought our club bells so we setup workout stations, timer will do 50 jump ropes and rotate. Exercises were squats, curls, tricep extensions, snatches, swings etc.

    Numbers, names, Corned Beef took us out.

  • A REAL Numbers Game

    the PAX arrived at Timberwolf bright and early for a day of fun and punishment. The game today was Ultimate Golf, aka All Sports Driving Range With Consequences, aka A REAL Numbers Game. Due to the frankly absurdly complicated rules, YHC will spare you from a description of the horribly convoluted and half baked game. The important details are as follows:

    • It turns out Fandango is some strange gecko-human abomination and he can’t drop a ball
    • Flyboy is not as good as he claims at golf
    • Nerf footballs are harder to catch than I remember
    • probably should have brought a scoreboard

    we started the day out with SSH, Don Quijotes (dialed in the cadence as we went), dead man hang, and the merkin. After that YHC couldn’t think of anything else to do so we moved right along.

    After taking 23 minutes to explain the game and get teams, we got to it. Not much interesting to report until around round 3 when YHC realized that the burpee count was getting too high and we backed that off a bit. Then Fan-Gecko managed to snag two racquetballs IN A ROW (may not sound hard but those things are tough to catch when they are covered with dew) and team 1 ended up with a lot of consequences. Following round team 1 gave it back, catching 3 balls and letting 2 go out of bounds. Later on Team 2 didn’t seem to understand how out of bounds worked (understandable… the game was impossible to understand) so everyone’s favorite mvp, Rudy helped team 1 by stopping their ball before it rolled out and earning his team 4 extra merkins.

    Original plan was to give Boys of summer points to most catches and most points. It was quickly clear that keeping track of those stats was entirely impractical and points ended up going to the Flyboy choice award for best catch(es) which went to Fan-Gecko and best drive which went to The Duke with Bru coming in an unofficial runner up spot.

    thanks to those who came out to my VQ and humored me with this unique and admittedly overengineered game.

    Announcements for July 4 convergence, and rucking event in September. Prayers for Mr. Brady and his family and Fandango and his son who is having surgery this coming week. Also shout out to the green mile boys who kept it alive long enough for us to get to the new AO and see so many FNGs yesterday!

    Flyboy, signing off.

  • the floor is LAVA

    The Crossing Crew was expecting molten temperatures, but 97 and breezy wasn’t all that bad in the shade… until you stepped onto 120 degree pavement in the sun. The Q thought very briefly about taking the PAX inside the church, but the Core Principles were instead honored in gloriously sweaty fashion – in the following manner:

    The THANG: 

    WARMERAMA: 

    • Mosey loops around the Annex Lot and circle up
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • Mosey down to the Portico (shaded)
    • Partner up for B.O.M.B.S. – Similar to Dora 1-2-3 but more exercises, B.O.M.B.S. consisted of Burpees (25x), Overhead Press holding Low Squat (50x), Merkins (75x), Big Boy Sit-ups (100x), and Squats (125x). Partner 1 does reps while Partner 2 bear crawls 20 yards, and lunges back to switch. 
    • Mosey BTTF for a 3min water break

    COP #2:

    • Mosey down to the church
    • BLAZING HOT POLE SMOKERS (zero shade)
    • x30 reps OYO holding onto a parking space pole, legs straight, getting the hips off the ground to kick the sign

    COP #3:

    • Mosey around to the shaded side of the church, and circle up on a nice soft patch of grass
    • MARY – variable, more than 6 minutes, all reps in cadence, to include:
    • Crunchy Frogs
    • Low Flutters
    • WWII’s
    • LBC’s
    • Oblique LBC’s (each side)
    • High Flutters
    • Groiners 
    • (Feel like I missed one or two…)

    COP #4:

    • Short mosey to the brick wall
    • WALLORAMA
    • Hoedowns x10 IC
    • Heel Slappers x10 IC
    • Dirty Hookups x10 IC (ea side)
    • Variable stretching

    Bernie BTTF:

    • Water Break

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Solid work by The Crossing PAX. Extra credit to House Party for adding personal burpees to the workout. SORRY, WAS THIS NOT HARD ENOUGH FOR YOU MR LONGSLEEVES?!? Dude’s a beast. With shoulders smoked from NoToll and Ruckhenge, it was nice to focus on legs and abbs. Appreciated the opportunity to lead gents! Yours AYE! ~DTH

  • Thanks for Coming Out, Kubota!

    Thanks for Coming Out, Kubota!

    Guess it’s been a while…

    Seven ‘yakers and one SUP’er, hit the mighty James this morning at the earliest or F3RVA hours. According to the owls, great blue herons, ducks and dead people in the water with their zippers down, the following occurred:

    0500 launch

    29 minutes upriver

    5 minute turn around

    26 minutes downriver

    0555 hop back on land

    Group hug photo

    Numbers, smell the dead animal, Names, smell the dead animal, Announcements, gag, Kubota takes us out!

    NMS:

    Awesome, beautiful morning and sunrise! Maurice had the save of the morning. Coffee after was fun.

    Six years of this in the books at the earliest F3RVA workout!

    SYITG!