Category: Richmond, VA

  • Goin’ Hard at The Lumberyard!

    5 Quadzillas emerged on the gloom ready for a Beaver F3ver style beatdown and by God, it could’ve been a whole lot worse, but after 40 minutes we lightened it up with some CSAUP games. You’re welcome guys.

    Warmarama!
    Mosey around the football field and circle up at the Shovel Flag’s for disclaimer and some wamrarama, 10 SSH’s IC, 10 DQ’s IC, Dead Man Hangs OYO, Wilson’s Wife, Fudd’s Wife, Roscoe’s Wife. 10 Crunchy Frog’s IC.

    COP 1 – 4 Corners (Lady of the Night fashion)

    • 1st corner – 10 Tennis Ball Crunchers
    • 2nd corner – 20 Merkins
    • 3rd corner – 30 Squats
    • 4th corner – 40 SSH’s

    COP 2 – Triple Nickle – a little nod to the 2024 IPC Week 0

    • 5 Squat Thrusters at the top of the hill
    • Travel down the hill
    • 5 Burpees
    • Bernie back up the hill
    • 5 Rounds

    COP 3 – Burpee Disc Golf

    The jokes on us, we can’t land a disc on the concrete octagon! 5 burpee penalty every time you miss landing a disc on the concrete. After the penalty is served, draw a card from the F3 workout deck and do 20 reps. MOT’s are to the 50 yrd line and back, Jokers are 10 burpees.

    COT – Announcements: Frozen Triangle Feb 8. Indian Fields Capital Trail 5k, 10k, Half Marathon Feb 16th.

    Prayer Requests – Choo Choo’s friend Mike legs are mangled!!! If we ever get him to come to F3 he’ll be the Lt Dan, if there’s not one in this area already. Prayers a healthy baby boy for Chowders friend who is expecting soon.

    Beaver closed us out in prayer.

    We got an FNG that showed up for a pre workout run/ruck and the main event! What a stud!! Welcome Twirly Bird!!!

    Thanks for coming out this morning guys! The fitness and fellowship is always a pleasure.

    Love, Beaver F3ver

  • Put a Bow on This Theme Week

    Wrapping up the week of confined AO, high rep madness.  Today a wet, muddy Gridiron awaited a magic 8-ball PAX.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 squats
      • 108 side crunches, each side
      • 72 2x crab cakes
      • 36 burpees
    • Repeat 2 round cycle of:
      • Pole sits – 15 air presses, Muhammed Ali’s
      • 20 pole smokers
      • 10 Mike Tysons
    • COT with YHC taking us out

    Great work from the PAX today.  Less than ideal conditions on the football field, but a theme is a theme and we stuck with it. T-claps to Pigskin for putting up with all 4 of my Q’s this week! Great to see everyone, including Whitesnake and Fireman Ed at coffee. 

    Prayers for Gomer before he leaves this weekend for his medical missions trip, and continued prayers for Fireman Ed as he has started treatments. 

    Fudd has the Q at the Bridge next Saturday.  Reach out if you want to join him.  Frozen Triangle in 3 weeks.

    God is good all of the time!

    Attila

  • Planetary Alignment

    When the stars align – or at least the planets – running, rucking, or walking just seems to happen. Routes were called and off we went. There was slight complaint when I mentioned the routes were intentionally a little light in miles. I will make it up to you next time.

    YHC took us out.

  • Wait…. Friday Broga at Satan’s Hill

    Sometimes… You will miss a workout or not be able to make it, read about it and go “wait I should have been there for that”. A return to the old ways where it was more of a recovery style(not a whole lot of hard work adding some flexibility work to get the body ready for the weekend). 8 ventured out on a slightly warmer Friday morning lead by YHC here’s the breakdown(by the way, whole workout changed up right there except the broga I have been wanting to have an extended session for a while)

    A good WARMARAMMA to start out starting with a 30 second plank hold then(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Merkins, LBCs, a little stretch) then over to the playground for some pull ups(1 round of 8, while we did planking on the bridge,. Since I have the reach, I did side moving planks yet a version of the death plank can be done there. After that a new one: handing reverse crunches up to the partner’s hands(they push your knees down adding resistance to work that core harder). 1 round 10 reps each person

    Back to the flag like I said on the fly I love DORA (100 Merkins, 200 Jump squats, 300 2 count Flutters). We were in cruise control, after that grab the bands, let’s do some broga/stretching. The work was focused on hips, lower body a little balance yet I do have a new term I like to call it “The Cookie”‘. The reason is one I did some stretching out with a Satan’s Hill Q at the end, he was morning and groaning like a cow giving birth. A warning: if we ever went into the flip side and you are there to hear what we bring up, you would go wait where’s this coming from(yet I like it).

    One final thing and I wanted to see how it works(10 Navy Seals burpees). The way we did them was you did one, backed up jog in place you’re partner does 1, backs up. It showed things down plus allows you to rest in between reps plus a navy seal burpee(one of the hardest yet at a slower pace, they are easier). A little stretching, time was up. Numbers, names announcement and prayer led by YHC(Rudy’s boss who does not like to fly going to Hawaii, Dumar’s dad still in chemotherapy) to close today’s Q

    Go onto the 1st fitness channel. I took last year off from races to change, let my body rest do some things that wee long overdue. An opportunity has presented itself. A race April in Concord, NC(the Super: a 10k 25-30 obstacle race that for those who want to get their first one). There will be a huge F3 presence plus the head of Spartan will be there F3 will be there to shine big time). I am registering next week even though the next week is the Monument Ave 10k I have done races back to back days so I see no reason why I can’t do this then next week the 10k. If you have questions reach out the key is to first sign up(commit) then train the running will be trail like so trail running shoes are helpful. I will see you next time

  • [NewKent]Premature Burpees

    A lot of mumble chatter this morning as 4 HIMs get back together in the gloom after what seemed for YHC to be a long week downrange away from the “LYard”. It’s good to be back with the fellas!

    Warmarama

    10 Burpee Late Penalty for kickoff. Mosey to snack shack and hit the deck for another 10 burpee late penalty.
    DM Hang and some leg stretches, Wilson’s Wife OYO. 10 Mountain Climbers IC, 10 SSH IC, 10 DQ’s IC, 10 Imperial Walkers IC. Mosey to the outdoor gymnasium.

    10 Rounds of 369’s, run to 2nd parking light and back after 5 rounds.

    Mosey to the big shot diamond, high knees through the snow.

    As the next song started up YHC had a flashback of DTH’s Rocking Around the Sweatfest Tree beatdown so we did Monkey Humpers throughout the song and Monkey rollovers during the chorus. The next song came in so we changed it up to Superman’s through the song and V Ups during the chorus.

    Partner Up for indigenous tag. One PAX runs as partnering PAX begins with 5 Merkins. Catch up to PAX and they do 5 Merkins.

    Circle up for a round of Mary, Freddie’s IC, Ellipticals IC, Penguins, Single Toe Touch Big Boys.

    Start with 1 Meklin, 4 Shoulder presses. 2 Merkins, 8 SP’s continue pattern for 7 sets.

    Numberama and Namerama! Announcements and prayer requests. I don’t think I got a chance to close us out, due to a lot of MC!

    Be good fellas, See you in the gloom!

  • Immaculate Trails If You Can Find Them

    With never a doubt that the trails would be clean and clear, YHC set off to lead, but was stumped by a fork in the road.  Here’s where the Pax was supposed to go:

    The Route

    • Out the back of Godwin
    • R on Willowick
    • L on Windbluff
    • L on Raintree
    • R on Ridgefield
    • Enter main road into Deep Run Park
    • Bear right on to trail just past the Rec Center
    • Exit trail on Cottrell
    • L on Cedar Knoll
    • L on Cox
    • R on Ridgefield
    • L on Pump
    • Circle behind Godwin
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    As the A-Team captain Hannibal always said, I love it when a plan comes together.  The plan came together for all but those following YHC.  Doh!  We’ll try again in two months.  YHC dares SOJ to send someone other than Doozy to Q next Friday.  Triple dog dare.  Go Commanders!

    ANNOUNCEMENTS

    • The Bridge Jan 25 – See Fudd
    • Breaking Bread – ongoing
    • Prayers for Fireman Ed beginning treatment
    • Prayers for Gomer’s team heading to Honduras this week

  • warm up, schmarm up

    5 guys decided to come out for a very disjointed workout. Somehow it all worked out in the end, despite YHC’s randomness

    COP — short warmup with exercises YHC can’t recall

    5 thangs
    5 IC merkins, then 5 IC AST’s ) do 5x (or so)
    5 LBC’s, then 5 Flutters do 5x
    5 monkey humpers, then 5 jump squats do 5x

    Doracide
    100 Am ham
    200 Squats
    300 Assorted Ab exercises

    Wall time
    10 DK’s, bear crawl to first island, run back
    15 DK’s, bear crawl to first island, lunge to second island, run back
    20 DK’s, bear crawl to first island, lunge to second island, broad jump to third island, run back

    Other thing
    20 calf raises, 20 merkins OYO
    Do it twice

    If we did something else, I don’t recall right now, but everyone seemed satisfied at the end, so that’s a plus.

    Peace out, Opus

  • VQ Backblast

    Tin Man led his VQ a week ago and the only way we know about it is this backblast. Tin Man has been a regular triple poster of late and the pax is better for it. After 50 of various exercises and a weird 12—3 cadence the pax fell in line and are the better for it.

    Nice job entering into 50 and COT respect with F3, great having you.

  • Resilience

    Warm up with ten side straddle hops, ten good mornings and ten Don Qs. Then ten sets of burpees alternating with moseys and other exercises. Mosey up the hill for a Q Tip on resilience. At 90 burpees, transitioned to Chumba womba burpees for a total of 107. Marys finishing with a run. COT: prayers for resilience, for helping out those with food insecurity, and for taking the high road.

  • Frosty the Forge-man

    Eight popsicles gathered at the Forge for a snowy beatdown. With temps in the low teens, constant movement was top of mind for YHC and here’s what we did:

    Mosey to the flag pole for warmarama to include slow squats, side straddle hops, jazzercise (with toe tap), Fudd’s wife, Wilson’s wife, merkins, etc.

    COP #1 – Lindsay

    • Mosey to the stairs by the football ticket booth for 30 hoedowns then 10 dips, traversing the stairs between each set.
    • Adjust the rep count by 5 each round until you perform 10 hoedowns and 30 dips.

    COP #2 – Hillside Dora

    • Mosey around the school to the amphitheater for an incline Dora.
    • 100 WWIIs, 200 Flutter Kicks, 300 LBCs. Timer runs to the large amphitheater steps and back to the hill.

    COP #3 – Meet In The Middle

    • Find new partners and run opposite directions of the amphitheater loop where PAX 1 box jumps the large steps while PAX 2 runs the stairs. Each time the partners meet, drop for groiners before continuing the loop.
    • Started with 20 groiners and decreased by 1 each meeting until we got to 10 reps. Some of the partners would swap directions every-other time they met on the loop.

    Mosey back to the flag, stopping just short for a quick 10 count cocaine bear crawl (1 merkin at each white parking stripe) before time was called.

    Numbers/Names/Announcements

    • Frozen Triangle 2/8
    • Sign-up for Breaking Bread (TClaps to Last Call for the endorsement)
    • Continuing to pray for L Woods’ friend who is struggling with medications.
    • YHC took us out.