Category: Richmond, VA

  • Le Dukes VQ – High Heart Rates, Lots of PAX, More Burbees than expected

    On humid morning 20 men rolled out of bed to The Alamo for an exciting beat down. Any indulgences from the weekend would be quickly quelled with the workout to come. The Q was more nervous than he was in high school when the girl up the street invited him over to “chill and watch One Tree Hill” while her parents were out of town. He would definitely see more action today than in the past. F3 is about leadership and stepping out of your comfort zone and accepting the honor of leading others.

    The Duke led them on a mosey and then warmup that involved side straddle hopes, imperial walkers, some stretches and leaning into multiple people’s moms and wives. From there the main set began. Four corners around the alamo parking lot prostitute style. Corner 1 Toe Taps (10 Count), Corner 2 Burpees (20 Count), Corner 3 LBC’s (30 Count), Corner 4 Squats (40 Count). The PAX complained but never wavered in their pursuit of completing every rep.

    The 20 Men persevered and pushed through the workout. To quote President Calvin Coolidge “Persistence nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The Slogan ‘Press on’ has solved and will always solve the problems of the human race.” Through the burpees, and sweat the PAX did just that and “Pressed on” in the face of adversity.

    With time remaining the PAX did their best Novak Djokovic (the GOAT) impression and had some additional strain on the tennis court. Partnering up for some bear crawls into partner shoulder taps, Crab walks into linked WWIIs and finally lunges into Mike Tysons. Punches were thrown but none were landed.

    The workout ended with a ring of fire core burn out and some broga to release the lactic acid tightening up the muscles. COT: 3 more VQs for the SOJ boys this week. Convergence on the horizon for the 4th of July holiday.

    After 2 months of posting, it was an honor to lead the men of F3 this morning. It is both and honor and a challenge that is worth pursuing. Consistency is key and there is always room for improvement as a leader. The Duke cannot wait to hit up the Q sheet again and get creative.

  • Don’t tell Swirly how late this backblast was posted…

    15 men gathered for Dogpile

    Tryhard sent out a text earlier in the week that Slaughter (F3 Charlotte) was in town and going to be at Dogpile. A couple Pax members texted saying they were going o be out of town so YHC decided to grab the Q.

    Clock struck 0600 and we took off. It took all of 5 steps for YHC to feel the nagging pain in his knee. YHC knew of the issue but was hoping it would be better, but it wasn’t. The Pax was likely expecting a run-heavy Q but it was going to be the opposite.

    YHC led the Pax in various exercises in the Amphitheater and on the Carillon steps. It was a Chest and Ab heavy workout.

    Announcements – 4th of July workout at Daville, 0700. Home Run Derby at Robious Elementary School on July 15th (instead of No Toll), Monday Pickelball at Forest Hill Park.

    Prayer Requests – none mentioned, only the unmentioned

    NMS – thanks for the patience of the Pax for a Dogpile with some of the lowest step count ever recorded

  • This zone 2 is like a superpower!

    2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down

    After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy.

    After the short trail run, another hydration stop, then a short tempo run. And Boberry was feeling it. All the zone 2 made him feel like a caged animal. YHC on the other hand had a hard time switching gears.

    Always great to get out with Boberry and mix things up a little bit.

  • Why Not?

    YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it.

    Band assisted pull ups pyramid

    3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall.

    As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it.

    A little awkward at first, but could really feel the burn and get a lot better range of motion.

  • Pool Boy does a perfect form Pistol Squat

    2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session.

    3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips

    Band assisted pull ups and….Pistol squats?

    That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful.

    Great to get after it for the early morning extra credit, and even had a hint of daylight by the end

  • 54 Part II

    After an enjoyable Bday Q on Monday, 10 of us finished the week off at Grid Iron with another 54 theme. Brief warm up and then a mosey to the playground for 10 Burpees and then 2 sets of 27 PLTs. Then pull up bars for 5 pull ups (full arm extension), 4 times, and 2 sets of 27 Dips. Mosey to soccer field for

    Cardio: 10 Burpees and then 50 yards of Bernie Sanders, break with 27 Squats, then 50 yards of Ukrainian Soldiers, break with 27 Heal Raises, then 50 yards of Karaoke, break with 27 squats, and another 50 yards of Karaoke the other direction, and finish with 27 Heal Raises. (4 sets of 50 and 4 sets of 50).

    Arms/Chest: 4 Corners with 25 Merkins, 25 Chuck Norris, 25 Carolina’s, and 25 Wide Grip…then repeat.

    Abs: 4 Corners with 25 WWIs, 25 WWIIs, 25 Heals to Heaven and 25 Irish Hammers

    Cardio: 100 yard mosey to the hill for 5’s (not 11’s) of Get Ups and Burpees

    Long mosey to original playground for a Ring of Fire, 54 Crunchy Frogs, and stretching.

  • Pre-Lumberyard Ruck

    It was a brisk gloom as one eager Beaver hit the trails this morning for an EC ruck. It was one of those mornings where the 30 lbs iron on my back was feeling too light, it’s time to add some more weight!

  • 80’s Pizza Cruise

    5 bodacious bros emerged from the gloom for 80’s style summer beatdown lead by YHC Beaver!

    Warmarama!

    • Mosey to the snack shack/pavilion
    • 10 Cherry Pickers IC
    • 10 Ukrainian Soldiers IC
    • 10 Arm Circles IC
    • 10 Helicopters IC
    • 10 Burpees OYO(Late penalty)
    • 10 WWII’s IC
    • Roscoe’s Wife
    • Wilson’s Wife
    • Fudds Wife

    COP1 – “The Heat Is On” by Glenn Frey. SSH throughout the song with no squat burpees/cardio merkins every “heat is on”.

    COP2 – 11’s – trail north of football field. Merkins at the outbuilding / Copperhead Squats at the trailhead.

    COP3 – Back to the pavilion – 12 step ups or bench jumps / 12 incline merkins / run to the end of the rock pit and back. 5x’s

    COP4 – Plank for 5 core principles and F3 Mission. Leadership practice with Ring of Fire. Individual PAX call exercise and counts IC for the entire PAX. 2 Rounds

    • Chowder – American Hammers
    • Wildwood – WWII’s
    • Wonka – LBC’s
    • Cap Gains – Penguins
    • Beaver – Flutters
    • Chowder – SSH’s
    • Wildwood – 60 sec Wall sit
    • Wonka – Squats
    • Cap Gains – 50 Merkins
    • Beaver – Rollovers

    Mosey BTTF for CoT!

    Announcements – 4th of July Convergence at Atlee High School in Mechanicsville – 7 AM. Still looking for guys to Q – contact Corned Beef on Slack if you’re interested.

    Choo Choo’s 1 year in F3 this weekend! Congrats!

    Prayers for strength to Chowder and his M as they struggled with miscarriage. It was really great to have you back this morning Chowder, we missed you.

    Chowder took us out in prayer.

  • Welcome to Summer

    A group of 15 braved the first day of summer(plus I led the Q which means simply here we go). Summer is now officially here, heat humidity and a lot of sweat before 9am is now on the menu for a while. Let’s break everything down…..

    Over to the side court for a warmup(SSHs, Don Quixote, Copperhead squats, Dead Man Hang, LBCs, Freddie Mercury, a little stretching). Over to the side for walking lunges and runners lunge with a twist, then we did a round of BLIMPS(5 burpees, 10 lunges per side, 15 imperial walkers per side, 20 Merkins, 25 plank jacks, 30 squats).

    A mosey to a nearby lot for a quick 4 corners (10 HRM, 20 double count mountain climbers, 30 double count shoulder taps, 40 SSHs). The concession area next for a triple check: Hoe Down with a twist, tricep dips, run down the steps bear crawl up the hill. After that change things up: a little indigenous run 5 jump squats, then run to the front. A workout of mine not complete without a Dora(100 Carolina Dry Docks, 200 double count flutters, 300 double count toe taps). A little breather then to the grass hill for a finisher. 3 rounds up the hill Round 1 run, 2 lunges, 3 bear crawl. We helped Bone Thugs make it up the last hill of his crawl. A little stretch, numbers, names and prayer led by YHC to close it out.

    Check Slack a lot of things upcoming: VQ week, 4th of July, Homegrown, etc. Haveca good one see you next time

  • The four horsemen

    Well at least one is named after a horse.

    Mr Holland started off the show with a bit of parking lot tracers.

    Then a triple check with four people.
    Timer runs to the fence and back
    Step ups
    LBC’s

    Bus loop openings
    Run the bus loop — at the openings switch between arms, core and legs
    Did this all the way around at least once.

    Pass off to Opus
    4 repeating core – ners
    10 crunchy frogs, 20 flutters, 30 LBC’s, 40 mountain climbers
    switch the numbers around for each exercise.
    get rid of crunchy frogs and do AM Ham

    Nat Am run back to the flag. A little stretching and we done.

    This week is going to feel like the four horsemen are coming — stay safe in the heat my friends.

    Peace
    Opus