Category: Richmond, VA

  • The Gremlins are Out

    17 HIM’s joined YHC for a little No Toll beat down. The vibe was certainly not Twin Team loungey and per usual, the HIM’s of F3 rose up to the challenge. Workout was…

    Warmarama:

    • Side Straddle Hops
    • Helicopters
    • Don Quixote’s
    • Copperhead Squats
    • Merkins
    • LBC’s
    • APD’s

    YHC would like to note that all attempts at count distraction were brushed aside.

    Mozey to the pavilion for Thang 1

    • Dora – 100 Merkins, 200 WWII’s, 300 Air Squats. Those WWII’s were definite time killers.
    • 10 burpees at completion of the Dora for your troubles.

    Mozey to the parking lot for Thang 2. 50’s. 25 of one extra / 25 of another. Complete as a group at each corner of the parking lot.

    • Round 1: 25 Raise the Roof’s (in cadence) / 25 Lunges
    • Round 2: 25 Merkins / 25 Bobby Hurley’s
    • Lunges, Merkins, BH’s were completed with YHC’s single count.
    • 10 burpees at completion for your 50’s troubles.

    Mozey back to the flag.

    Announcements: DK shared a story about a friend from the England who passed away recently in a tragic accident while away in Ireland. His friend’s paperwork wasn’t well organized and/or his wife didn’t know how to access it. This has made it difficult for his wife to retrieve the body and move forward. PSA: Get your paperwork (Will, Insurance, Medical, etc.) together and make sure your M’s know how to access the information.

    Welcome to FNG Mogwai. Our new brother was feeling his post-midnight snack during the workout. This coupled with the rain of the day made for a perfect Gremlin themed name. Snuff was offended and wanted the recognition of the Scottish Rock Band. Look for both Mogwai’s at Snuff themed workout soon.

    YHC took us out.

    What a blessing to be together today. We made the most of it.

  • 200 DK’s

    YHC was pumped to get thee week off right and planned a tabata workout. showed up early and planted the flag.

    Others arrived and we began to mosey to the bus loop and here is what went down:

    COP

    We circle up for 20 SSH, 10 helicopters, 10 DQ’s, 20 LBC’s.

    THANG

    I had my iPhone and Speaker for the Tabata workout. We did nine sets of 4 minutes 8 reps of 20 second exercise 10 seconds rest. Here were the 9 Exercises 1 -alternating lunges, 2 – Donkey Kicks ( I made a Challenge to the PAX to perform 25 dk’s in 20 seconds…we do this 8 X for a total 200 DK’s). 3 – LBC’s, 4 – Seated Chair and we touch toes, knees and back of hands to wall and repeat in 20 seconds , 5 – Carolina Dry docks (10 reps then plank for remaining time in 20 seconds), 6- freddie mercuries, 7 – squats, 8 – Flutter kicks and 9 plank for 20 seconds.

    Mosey back to Flag – Numberama, Namerama Trout took us out in prayer.

    Great workout this morning, have a great week, see you in the gloom soon….Cheers…CB!

  • You Gotta Squeeze Your Buttcheeks!

    3 trained assassins emerged from the gloom to stake a glorious shovel flag into the soil at Pine Fork Park! With Iron in hand they embarked on a journey of destruction! (Of their biceps, triceps and tailbones that is)

    Stretch OYO – Groans & Mumble chatter took center stage of the bodily wreckage that was bestowed upon us from Choo Choo’s Lumberyard Q over the weekend. We moseyed a little lap around the stranger lot, gathered our balls and proceeded to get to work.

    COP1 – KB Good Morning March – 2 PAX walk the lot eastbound carrying their balls as they prefer – meanwhile P3 performs 5 KB good mornings and shuffles on to catch up with the rest of the PAX. This went on to the end of the lot, we then made or journey back through the diamonds before reaching the snack shack.

    COP2 – The right to bear arms – Curls/Single Arm Rows/Skull Crushers – 12 reps each arm Run a lap between 2 diamonds after every set.

    Wall sit with your KB to your chest for 60 seconds. Repeat COP2

    Mosey to the batting cage – 25 pole smokers. 25 APD’s. Plank high to low every 15 seconds for 1 minute. Hold plank and follow Q’s lead transitioning from high to low planks with merkins, Nolan Ryans, shoulder taps and the lowest plank hold possible. Return to KB’s at the shack.

    11’s – WW3’s (Make sure to squeeze them buttcheeks as to not bruise your tailbone on the concrete) – walk around a slice of the rock pits for time – Curls 2 ct.

    Walk the balls BTTF.

    CoT – Numbers & Names/ Announcments and Prayer Requests. – Summer Tour is back in town tomorrow morning for the Iron Haul Ruck. Running is an option.

  • Handshake Wears a Weighted Vest Under his Shirt

    Nine Tuckahoegeans gathered on the lower pavement for today’s iteration of Hoedown. Some hoped for rolling around in newly laid sod but the PAX went north instead. Short mosey to Trinity for:

    COP

    • 20x SSH
    • 15x Helicopters
    • 15x Copperhead Squats
    • 10x Merkins
    • 10x Inverted Scorpions
    • 15x Freddie Mercuries
    • 10x DQs
    • Probably something else

    The Thang

    No mosey as we were already there to the first small parking lot on TUMC campus. Small 4 corners. 10x Merkins / 20x Jump Squats / 30x LBCs / 40x SSH.

    Mosey 10 feet to the second parking lot for larger 4 corners. 10x HRMs / 20x Squats / 30x Flutters / 40x MCs.

    Mosey another 10 feet to the narrow parking lot in front of the church. Burpee ladder. 10 parking spaces (confirmed by Pigskin and reconfirmed by Garbage Plate). Run to the first, 1 burpee, return for 25 ab exercises. Run to 2nd parking spot, 2 burpees, return for 25 ab exercises. Continue until we hit all 10 parking spaces and 10 rounds of ab exercises (LBCs, Flutters, American Hammers, APDs, something else).

    Dudes run BTTVSF for a quick round of Mary with HTH, WWIIs, Rosalitas.

    Numbers, names, YHC took us out.

    Moleskine

    Solid push by the PAX today. Pucker still hasn’t adapted to the Virginia humidity and his shirt showed it this morning.

    See y’all this week at various places.

    Splinter out.

  • Gauntlet 3.0

    During the CSAUP, Alamo got pooped on for “just being a parking lot” so I was set on showing that Alamo has a softer, gentler, more delicate side once you really get to know it. Today the pax got to experience the tranquil embrace of nature as we made our way to the serene views of the reservoir…

    And were met with two piles of coupons to remind us that our @$$ was Grass today!

    Nancy reminded YHC we start at 5:30 but I didn’t want to leave the downrange (and 12 year F3 Veteran, Guinness) in the dust. 20 HIMs moseyed down to Heist’s favorite hill for a quick warm-up. Mumble chatter knew YHC had something planned, they just wondered where it was. Down the hill and over the bridge to the path by the reservoir we went!

    Gauntlet – two stations with 5 exercises were strategically set up in the wee hours of the morning. 3 burpees entrance fee, complete 10x of the 5 exercises, run to the second station, 3 burpees entrance fee, complete 10x of the 5 exercises. And around and around we go for ~30 minutes.

    Station 1
    Banded Deadlifts
    Skullcrushers
    Lateral Sandbag Lunges
    Banded Overhead Press
    Front Raise with block

    Station 2
    Banded Merkins
    Firecrackers
    Sandbag Squat Thrusters
    Mountain Climbers
    Curls with Block

    Pax members were gracious to help move coupons to the street for easy pickup, and we ran back up that lovely hill to the flag. 6 is in, numbers, names, announcements, prayers. Was cool to see two FNG’s come out and an F3 veteran join us downrange from Charlotte. this was the third gauntlet I’ve done, first at Alamo, and each time the Pax walks away with smiles on their faces. I think it’s a keeper

  • It’s okay when it’s in a three-way

    Attila & Seymore joined me this morning for some sweaty fun. Not sure where our Goochland & Pork friends were this morning and Attila also felt lonely without his headband brothers. But that’s ok, it’s better in a Deep three-way.

    We warmed up our bodies in the parking lot then went exploring in Greengate. Took a left at the Adirondack chairs and did a triple check of HRM, Jump Squats and a ~50 yard run and back.

    Then we took a left and found our way back to the Bridge to Nowhere. Did some bear crawls or crawl bears down the hill, moseyed to the bridge, did some lunges with a helicopter until we reached the babbling brook (lots of helicopters today but not the kind from the song), moseyed a bit and then went back to bear crawls. We eventually followed a gravel path all the way to an apartment/condo complex off Broad across the street from the Aldi. We did ten merkins and then came back to Greengate with some similar exercises and moseying. The path in the woods went further West and one day we will see where it goes.

    Went back to the school, did a brief pole sit and then 20 smokers. Headed back to the start for some stretching. 1.5 miles distance total.

    And all of that was okay, ’cause it was in a 3-way
    It’s quite clear when you see the instant replay
    Maybe two is enough, that’s what they’ll say
    But we’ll say “Hell no,” 1-2-3 way

    Lunch at Joeys tomorrow (Tuesday) at noon. Summer Tour continues tomorrow too. Check Slack Fitness channel for the stops this week. See you soon in the gloom.

  • Just the Two of Us

    Just me and Purple Rain posted this morning—and I’m grateful he did. Otherwise, this would’ve been a solo beatdown.

    Warmup:

    • Side straddle hops
    • Dead man hang
    • The Herm Worm AKA The Pigeon
    • Wilson’s Wife
    • Roscoe’s Mom

    Thang 1 – Leg Day Reboot (3 Rounds):

    • KB Swings
    • Goblet Squats
    • One-legged Deadlifts
    • Calf Raises
      Mosey to reset

    Thang 2 – Core Meltdown (3 Rounds):

    • World War II Sit-ups
    • Prom Dates
    • Flutter Kicks
    • American Hammers
      Mosey, again

    Thang 3 – Pull & Push (3 Rounds):

    • High Pulls
    • Lawn Mowers
    • Overhead Press
    • Pullovers
    • Mosey, again

    Thang 4 – Arm Burnout (3 Rounds):

    • Curls
    • Skull Crushers
    • Chest Press
    • Merkin Pull-Throughs

    Finisher:
    3 lonely, glorious Burpees.


    Just two PAX, but quality > quantity. Great conversation throughout. We closed with prayers for Purple Rain’s brother-in-law, recently diagnosed with Alzheimer’s. Keeping him and the family lifted up.

  • Band On The Run

    15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work.

    Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama

    SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence.

    Indigenous People’s Band on the Run

    PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded runs (one PAX provides the resistance, while another runs as hard as possible to the front under resistance)

    Four Corners Escalator

    1st corner 10 Merkins

    2nd corner 10 Merkins, 20 Groiners

    3rd corner 10 Merkins, 20 Groiners, 30 WW2s

    4th corner 10 Merkins, 20 Groiners, 30 WW2s, 40 SSH

    Triple Check

    To the concession stand

    Step Ups or Toe Dips

    Donkey Kicks

    Run down the steps around and back up the steps

    Mosey to the Monkey Bars in the woods for a Dora Murph

    PAX splits into 2 groups

    One does exercise, other runs to the edge of the woods and back.

    PAX would collectively perform

    200 Pull-ups

    400 Merkins

    600 Squats

    Walking lunges back to the edge of the woods, then Mosey to the bottom of the hill

    Catch Me If You Can

    One PAX Broad jumps up the hill and the other runs to the top of the hill and back to partner and switch.

    Repeato with Crawl Bear down the hill

    Jail Break back up the hill and back to the flag.

    Ring of Fire 41 Rep Edition

    American Hammers, Merkins, Flutter Kicks, and 41 second plank.

    Names and Numbers

    Lots of upcoming events, check Slack for details

    Great group of men that I was blessed to lead today. This was my birthday Q, as I celebrate my 41st trip around the sun officially on Monday the 9th.

    Also thanks to Mudslide for relinquishing the Q

  • Didn’t We Learn That in Elementary School?

    A record 213 men formed up at 6 a.m. for the latest edition of The Dogpile (officially a pop-up stop on the Summer Tour). Temperatures were 70 and sunny. With UpChuck’s 9th Anniversary on offer, the PAX were treated to a menage of many YHC’s favorite Q’s from other PAX members over the years. To start, the PAX were given two choices: 1 hour of pain (beatdown) or 100 miles of pain (ride). 13 choose the beat down, and one (Florence) was FIFO (first-in, first-out, in his PC). Sorry to miss you, my brother. 200 chose the ride. According to the ladies sporting a contact high while cleaning up the Amphitheater, the following might have happened.

    Slaughter Starter: 5 burpees.

    Mosey to grassy area, wait, dodge some cyclists, wait, dodge some more cyclists, and then, wait, dodge some more cyclists between the normal circle and the Great Lawn for the COP.

    COP:

    100 SSHs (4 count).
    Dead man hang. Fudd’s wife, right leg, left leg, pigeon (left / right), Wilson’s wife, Fudd’s wife.
    Hand release merkins (20)
    Copperhead squats
    LBCs
    Flutter kicks
    The PAX was put on notice that this was a “Leroy Jenkins” friendly workout. Courtesy of Splinter, at any point during the hour, each PAX member can – one time – call “Leroy Jenkins” and the PAX then run as a group to the center of the large traffic circle.

    Mosey 40 feet closer to the Carillon for Touch-a-Tree (courtesy of several prior Qs). This never disappoints. 9 years of q-ing…same questions…3 partners, touch 10, 8, 6, 4, and 2 trees…and so forth.

    Leroy Jenkins called at least once.

    Mosey to the Carillon for a non-traditional Dora (again, a Q favorite over the years). 50 merkins (each), 200 flutters (4 count), and 300 SSHs (ultimately 2 count). This was a test, for sure. The warm, humid air took it out of the PAX, but they persisted. And, they called “Leroy Jenkins” at several points.

    Mosey to the Amphitheater for “Self Destruction,” courtesy of Circle K and his children. Starting at the bottom, the PAX did 1 merkin, 1 monkey humper, and 1 v-up at the first step, then did one additional rep of each exercise as they progressed up the Amphitheater. 2, 3, 4, 5, and so forth. EF Hutton commented that “V-ups are the Devil’s Exercise.”

    Four guys called “Leroy Jenkins” simultaneously towards the end. Whew!

    The PAX moseyed back to the virtual shovel flag for the COT. Numbers, names, and YHC took us out with a message of thanks to the PAX for nine years of support, friendship, patience, and good humor. You all are wonderful.

    Announcements:

    Some dudes are eating hot dogs together at lunch on Tuesday. Join them.

    Breaking Bread this month…for those newer to F3, each of us should take a turn at this. F3RVA has hosted this on the fourth weekend of every month for 9 years. 9 years. This is our collective volunteer event. We always want / need new people to become involved. With 24 nights per year, we should be able to staff this quite easily. We need men to step up! See Oyster for details.

    The Bridge continues on July 13. Whitesnake is leading. This is our opportunity to share F3 with ALL men…including those who are transitioning from prison to gen pop (where the rest of us live). These guys are working hard to change their lives, and we want you to be a part of that effort. For some, this is an effort to help a group in need; for others, this is a great opportunity to pick up Jesus’ call to “visit the imprisoned.” Regardless of your motivation, let’s do this! Contact Whitesnake for details.

    NMS:

    Soupy today. But, out of the soup came two men new to F3RVA.

    Loose Lips joined us on a visit from Columbus, OH. He’s in the area for a few days, and he expects to be back every now and again. Cool to meet someone in the office furniture business!

    Hitch brought an FNG to the beatdown (in addition to the 200 FNGs at the ride) today as well. After confirming with the Pickelball leadership that they do not believe attending PB on Monday merits a name, today was Josh’s first official F3 workout. Upon hearing the discussion of whether he had a nickname, he matter of factly said the following. “You can’t give yourself a nickname. Didn’t we learn that in elementary school?” So true, and indeed, most of us did. He will fit in quite well around here. But, YHC digresses…after a long discussion that included 80s dance music references (or 90s?), the band ABC, Kris-Kross (Jump, Jump!), and several other references, the PAX settled on “Applesauce.” Welcome, Applesauce!

    Also, 200 FNGs for the ride. YHC thanks EF Hutton for his help with naming each of them.

    UpChuck spits the bit.

  • It’s still a French Fry

    YHC pulled up to the parking lot and saw 2 men ready for a work out. As this was a hot potato, here is what went down. Helix started off:

    COP

    We mosey to a grassy area and start with 20 SSH, 10 Abe Bagodas, 15 arm circles 10 small and 5 big, reverso, 15 copperhead squats, 10 had release merkins, 10 dirty dogs, 10 scorpions and some ab excercises.

    THANG

    Speed bump 11’s with a Paula Abdul twist. We mosey to 1st speed bump, 10 WW2 sit ups, mosey past next bump to the third bump 1 merkin. Then mosey back to 2nd bump, 9 WW2 sit ups. We repeat until the end of the bumps (we had 11 total). This was a tough one. Helix and Phonics crushed this one and they came back to the 9th bump to pick up YHC.

    Handed off to YHC…we mosey to bus loop at Cool Spring Elementary start with 10 merkins, mosey to opposite corner, 20 2 ct flutter kicks, bear crawl to the next corner, 30 2ct Freddie Mercuries then bernie saunders to last corner for 40 LBC’s.

    Mosey to a small practice soccer field with a bench. P1 – performed dips on bench, P2 – Burpees at soccer goal, P3- started at the opposite soccer goal and ran a lap past the other stations as the timer and called rotate when he returned to the starting soccer goal. We rotated through all stations 3 times to complete a triple check.

    Moseyed to the Atlee High School parking lot for numberama, namerama and Phonics took us out in prayer.

    Moleskin

    YHC realized as we began, that Helix and Phonics were the men that were headlocking me to try F3 for almost 2 years. I am so glad I finally caved in and have other brothers that get me out of bed to push myself to workout. We had a 2nd F at local cup and Surf and Turf posted there to catch up this morning.

    We had a great tak about food fads that are supposed to be healthy but were later shown to not truly be this way (Olean in potato chips making this snack a healthy choice and currently the fat that a french fry is cooked in can be made healthier with a better oil choice…we chuckled as this was obvious that a French Fry is a French Fry…Have a great weekend gents and I look forward to seeing you in the gloom soon!