Category: Richmond, VA

  • 100 Posts Stronger

    For the 100th time, yours truly assembled with the Pax for a proper F3 beatdown. According to the light in the New Market fountain, heres how it went down:

    Short mosey and warm up.

    Four Corners, prostitute style, 100 reps each corner. Corner 1: Toe Taps; Corner 2: LBCs; Corner 3: Squats; Corner 4: Shoulder Taps. (I’m gonna be honest fellas, I severely underestimated just how many LBCs this would be; my bad).

    Catch Me If You Can: Bear crawl up Satan’s Hill while a partner does 20 merkins. Switch and repeat until the top.

    Ring of Fire: I’ve always wanted to a do a ring of fire that actually makes it all the way around. Today we accomplished such a feat. 20 reps of each exercise. Only Rule: No Burpees (Up Downs, unfortunately, are not Burpees).

    COT: Announcements: Boys of Summer starts May 7 at Timberwolf; Memorial Day convergence, details on Slack. Prayers: Hermie’s son.

    Grateful for the opportunity to lead, and more grateful for this group of men who push me to grow each day. Thankful for 100 posts and cheers to the next 100!

  • Twin Team Potato

    No Q was documented, no problems this morning for 7 lounge goers as hot potato was called. Off we go with minimal counting encouraged.

    Doozy Q: Slow mosey to the bus loop for a variety of in conversation warm ups, some stationary some in motion.

    Rosie Q: Mosey past the playground, baseball fields to the stadium entrance for a variety of ab exercises. Continue into the stadium around the track stopping off for some shoulder work. Mosey around for 1 lap working out some legs.

    Wet Bandit Q: Exit the stadium and back out to the parking lot. 4 corners were called at the light poles. 10 SSH’s, 20 plank jacks, 30 somethings and 40 of something else. Good times were enjoyed by most. Mosey back up near the virtual flag for a quick circle of additional exercises.

    LC Q: Mosey back over to the black top for 7’s. Carolina Dry Docks/Jump Squats. Wall Worm was followed with each Pax member running across the parking lot, 1 burpee and returning. Mosey around to the front of the school for quick bench work dips, merkins and step ups.

    MBTTVF flag for numbers, names, announcements. Deep Dish took us out. Good luck to the Ragnar runners this weekend.

    NMS: Tarrington coming in hot doubled the PAX size this AM. Good discussion about nothing important. Calculus is causing some issues in YHC household but life moves on. Good coffeteria post beatdown with good conversation inwhich all the world problems were solved. Well done fellas. Always fun to mix in a potato to keep everyone on their toes.

  • It all makes sense now

    Six stalwarts of the WestHoe gathered on a 70 and sunny morning to see if GP knows any other Q routines. According to the grown man on the treadmill on a beautiful morning this is how it went down more or less

    Welcome, Disclaimer. 9 Gurpee start Mosey to COP, doing some bear crawls and crawl bears along the way.

    COP, all IC and x10 unless indicated. Mountain Climber x26, DQ, Imp Walkers, Ukrainian Soldiers, Arm circles x20, reverso x20, Turn n Bounce. Mercan. Chaos Mercan x4. Flutter kicks.

    Triple check across bridge and burpee. Mix of ab and shoulder exercises.

    Triple check across deck and burpee. Mix of leg and shoulder exercises. Monkey Humpers for the cameras.

    Too close for comfort gazebo. Sit squats, Dips x20, Split squats each side, Dips x20. Sumo squats, Climax Dips.

    Mosey to hill. Love hill bear crawl, lunges, broad jump burpees.

    Mary to wrap it up.

    YHC took us out. Prayers for the PAX.

    NMS – It all makes sense is the theme of the day. Lively discussion about expansion and summer time workouts in pool lots – a vision for a log time awaiting execution. 6p workouts at pool lots using signs and next door to motivate the motivators – if we get the right mix of new regs, we migrate to another neighborhood and encourage mornings. Roger Roger will get us started.

    Get some!

  • Support for the Left

    After too many Bernie Sanders on Monday, it was only fitting that LeftSnake control the route this morning. Left on Pump, Left on Falconbridge, Left on Raintree, Left on Ridgefield, Left on Pump–Repeato. Total is about 4.5 miles. Ten runners and 3 dogs navigated the tough directions. I ran with Saltlick and we talked jobs, AI, zombies and outer space. Looking forward to all four interacting one day.

    A famous set of twins once said “things will never change until you want them to”. They also grew up with Bob Dylan sleeping on their couch and Uncle George (Harrison) hanging out at their house. So what do they know??

  • One person really hates burpees

    17 studs of Westhoe came to get ready for pool and beach season. Although there were a few regulars missing, a couple newbies and semi-regulars took their spot.

    COP: Helicopter, invisible jump rope, DQs (I always do these), HRMs, MCs and Freddies. Mosey to benches.

    Elevens with 2 count steps and shoulder presses. It seemed like a lot of freakin step ups (Gypsy was vocal about that; Gypsy is never shy). Mosey to different part of bus loop.

    Catch me if you can: Partner 1 carries both KBs around the bus loop. Partner 2 does 3 burpees and then runs to Partner 1 and voila the switch happens. Upchuck however did his best to minimize burpees by running with both KBs (unbelievably faster than he runs without weights). I did not know that Upchuck hated burpees so much.

    Catch me if you can 2: Partner 1 curls with one bell, Partner 2 3 burpees and catch up to Partner 1. Mosey to curb in bus loop.

    20s with 3 sets each of bench press, coupon flutters and overhead pulls (which I called tricep pulldowns). Run bus loop

    20s with 3 sets each of coupon squats, high pulls and calf raises.

    Mosey back with rifle carry; numberama. Only announcement is that Upchuck is looking for a replacement for site Q of the Bridge. It does not mean you need to Q it; just need to make sure someone Qs each month and a couple other things. Reach out to Upchuck if you are considering.

    Thanks for letting me lead.

    Fireman Ed (Prediction: Jets take Arvell Reese with the second pick in the 2026 NFL draft).

  • You against You

    Five make that six supermen descended on 45MoM to see if Gomer was going to change the anniversary Q athon workout. According to the early rising teachers, who learned some new movements, this is what went down, more or less.

    Welcome, disclaimer, 9 Gurpee start. Mosey to COP.

    COP all IC – Mountain Climbers 50x + 1, DQ x10, Ukrainian Soldier x10, Imperial Walker x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Turn and bounce x10. Mercanrama: ‘Mer’can x20, Wide arm x10, Diamond x5, Ranger x5, Fingers in x5, Fingers out x5,Sumo Squat x20, Split Squats Each side x10, Sit Squats at the picnic tables. Nice of you to join us Bodos. WW2x20, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. 10 45deg legs, 10 90deg legs, Hello Dolly x10, Hola Rosalita x10, Freddy Mercury x10, Mercury Freddy x10, Bohemian Rhapsody x5 APD x10, TTPT Stretch, Superman reaches x10. 32 min complete.

    Triple check, Hand release Mercans, Wall Sit. Mosey across blacktop area.

    YHC took us out. Prayers for the PAX.

    NMS – Dominating mumblechatter today about some sh!t app 😉 and the likelihood of being able to move on from current W2s once it breaks out. IYHCHO, that would have been great if the exercises were happening too – 2F is after 1F. No matter, it gave us an opportunity to “discuss” you v you and the goal to provide a safe space to push yourself – if you wish. We love our brothers.

    The best part of today Bodos catching up on Mercanrama with the PAX telling him how he missed out. Thanks for the energy gents!

    Get some!

  • This and That

    A dozen of the best looking gents enjoyed the ideal conditions that laid out for us in the gloom. There was a smorgasbord F3RVA that came from the far reaches of the region to enjoy what YHC was putting down. Here is how things happened.

    Shotgun start on the hills where we enjoyed the freshly manicured turf by bearcrawling up the hills, lunge across the top, crawlbear down. Upon completion of the 3rd hill we moseyed to the bus loop for salutations and disclaimers. Warm ups included Invisible Jump Rope, Helis, Deadman Hang, Cherry Pickers, Plank, Plank 6″, Superman (obligatory singing needs to be improved), 1/2 pencil roll, LBC’s with a short broga finisher. All seems right in the world.

    The Thang: Triple Check at the bus loop. Timer runs the loop, WWII’s, Lt. Dans.

    Mosey to the hill for clockwork merkins

    Mosey down the concrete walkway, bypassing the ampitheater for another triple check. Timer runs to the light, Australian Mountain Climbers, Hoedowns

    Mosey to the service road. Catch me if you can. 1 burpee while partner Bernies up to Forest Hill (rotate as needed).

    BTTVF along Forest Hill stopping at every pole. Alternate between 2 squats or 2 merkins. Some decided burpees were better but to each thier own.

    3 minutes of Mary with LBC’s, APD’s and some monkey humpers at Snuffs arrival with the coffee.

    Numbers, Names, Announcements. NTB send of in May. YHC took us out.

    NMS: YHC was a bit drowsy this morning after an extended evening at the riverside amphitheater. A loungy type beatdown was selected while the smell of stale beer, vape, cigarettes and other inhalants were pungent. Not spilling merlot was the achieved goal. To YHC surprise some travelers embrace the pristine conditions. Perfect morning with good mumble chatter and banter. Thank you Snuff for arriving with the beans right on time. Big Data credit achieved. Thank you fellas for the opportunity to lead this morning. Always a great way to start the day.

  • No Crabs at the Woodshed

    YHC was back on the Q sheet and excited to lead! I left Rountrey to pickup SOJ’s fearless leader but all was dark…..Crabs need sleep too!

    5:30 hit and we were off…
    Mosey down to size up the hill and started warmarama
    (SSH,Dead man hang, Cherry pickers, Mountain Climbers , merkins , LBCs, Freddie’s)

    The Thang
    After noticing we only had 7 an early audible was called and we ran up to the parking lot for a 3 corners workout ( merkins, lbc, mountain climbers) and then reverso with ( dry docks , freddies, squats)

    down the hill for a light pole hill- 10 of called excercise at each light pole up and down the hill. pax participated in calling each exercise.

    back to the lot for 11’s with the blocks and then finished off with ring of fire

    Prayers for Rooney’s family

    great to be on the Q sheet again. thanks for letting me lead!

  • The Long Game

    13 warriors showed up to participate in a last minute beatdown from sign up genius Roger Roger. The sheet was open so I digressed. 

    It went like this:

    Run to the pad for Warm-a-Rama-

    10 copper squats

    10 helicopters

    15 SSH

    Plank up

    Plank RhRF

    Plank LhLf

    Some mumble chatter about my cadence so that will be painful later…

    20 Freddie mercuries

    Mosey through the enchanted forest and find our way to the Long Game.

    The Long Game:

    Merkin mumble chatter to start the merkin mercenary beatdown. 

    7s across the football field

    1 copper squat- 6 merkins 

    Finish 7s

    Mosey to the starting endzone:

    10 yard dash 5 merkins Bernie back

    Let’s go the distance. The long game commenced to the 100 yard line. touch down! 

    Quick mosey to other side for partner morale after that long game.

    Tricep dips and trot the field. 

    Next Mosey to other endzone:

    25

    50

    75 

    TD 

    Sprints

    Mosey back to the flag for an expertly matched 45 min beatdown! Thanks for letting me host the long game.

  • Into the Bush -or- Senior day

    Ten Terrible Trees beat the rush to get to the first workout of the day. According to our cycling friend aggressive and reliable to drive through our frolics, this is what went down, more or less.

    Welcome, disclaimer, 9 Gurpee start. Mosey to COP.

    COP all IC – Mountain Climbers 55x + 1, DQ x10, Turn and bounce x10, Ukranian Soldier x10, Imperial Walker x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Mercan x20, Wide arm x10, Diamond x5, Ranger x5, Fingers in x5, Fingers out x5,Sumo Squat x20, Split Squats Each side x10, WW2x20, Hello Dolly x10, Hola Rosalita x10, Heels to Heaven x10, Freddy Mercury x10, Mercury Freddy x10, Bohemian Rhapsody x5 LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. 10 45deg legs, 10 90deg legs, APD x10, Pilates APD x10, TTPT Stretch, Superman reaches x10. 32 min complete.

    Dora, Mercans, WW2, Squats. Mosey across parking area. Called at 200 squats.

    YHC took us out. Prayers for the PAX. 2F at Starbucks.

    NMS – 9 years ago today YHC started F3 and today is also the day YHC can get free coffee at McDs, and discounts at the finest retailers, except Starbucks apparently. As we assembled from our vantage, it seemed like Horneydo drove into the bush when he arrived, which the pax thought was a natural place for our favorite Ginger Redwood to be.

    Mumble chatter throughout was on par, spilling into 2F, including a story about a FL based mother daughter dancing team and other local highlights for which one PAX downplayed eagerly taking notes. The value of higher education was discussed. Finally, we regaled in an interesting solution to Social Security insolvency as well as happy foretellings for our future.

    Cannot express enough gratitude to the PAX that push each other. Iron Sharpens Iron.

    Get some!