Category: Richmond, VA

  • Answering Existential Questions

    Two gents got together at a dark and early hour to get in some speed work at The Graveyard shift, AKA The Swift Freak Show. The questions were asked and may or may not have been answered: What is “race pace”? What is “conversational pace”? What is the best race strategy? What is next after the races are done for YHC and Big Rig? Hopefully we can or have figured out some answers or at least are on the right path. Here was the plan:

    • 1 mile warmup
    • half mile at 7:50 pace, one lap walk/jog x4
    • half mile at 7:30 pace, one lap walk/jog x2

    we may or may not have been faster than that. #prematureacceleration always good to run and catch up with Big Rig. SYITG!

  • The Latecoming Workout

    Apologies, This is coming exactly 8 days late. And I see I lost the “bet” with Chaplain about whether I’d get the backblast from last week in before him.

    This was my VQ and it was more of a running focus.

    Five warm-up exercises, each a 10 count:

    1. Arm circles
    2. Ukrainian soldiers
    3. cherry pickers
    4. merkins
    5. LBCs

    Ran four laps around the church parking lot, stopping at four corners for four different exercises and a 100m sprint at one stretch of each lap. The exercises were:

    1. Merkins 25
    2. Diamond Merkins 15
    3. Carolina Dry docks 30
    4. Squats 30
    5. 50 m Bear crawl
    6. 50 m lunges
    7. 50 LBCs
    8. 50 Double count flutters
    9. 1 minute wall squat
    10. 1 minute plank
    11. 25 merkins
    12. 25 WW2 sit ups
    13. 30 Freddie mercuries
    14. 50 calf raises
    15. 25 wide arm Merkins
    16. 30 Carolina dry docks

  • This Week’s Backblast

    While we eagerly await the 5/7 VQ Backblast from Birdman…….Another workout took place! Here is a brief summary for your viewing pleasure.

    Mosey a couple laps around the upper parking lot and then commence with Warm-Up:
    Don Quixote’s, Helicopters, No Tap Jazzercise, Ukranian Soldiers, Crab Cakes, LBC’s, Mario Jumps, Mummy Kicks, Hillbillies. Might have missed a couple

    Mosey to the field for Exercise One: Triple Check
    Curls with stump, One hand overhead press with block, run to the debris pile and back

    Exercise Two: Leg Blast
    100 Monkey Humpers, 75 Calf Raises, 50 Squat Pulses

    Mosey to the back of the Church for Exercise 3: 4 Corners
    10 Burpees, 25 HR Merkins, 50 Dips, 75 Shoulder Taps

    To the Portico for Exercise 4: Ab Blast
    100 oblique LBC’s, 75 Flutter kicks (double), 50 knee raises, 25 Crunch Frogs.

    Mosey to the grass hill for Exercise 5: Crab Train
    Line up for Reverse Crab Walk up the hill. Man in back does 5 merkins, then runs to the front of the line. Made our way back to the flag.

    Exercise 6: 3 minutes of Broga. Hit the hips and other major muscle groups.

    YHC took us out

    Final Thoughts: It was wet and rainy evening at the Crossing – but no shelter was offered. The PAX did a great job pushing through. Excellent to see House Party back out battling through some knee pain. As always, it was a pleasure to lead.

    SYITG

  • I’m Locking Up!!!

    Just the two of us out there today, putting in work to level up our pull up game. Got some OYO stretching in, then hit it hard.

    • 8 Booyah Merkins at every light post (15 total)?
    • Grabbed Cindy and knocked out 5 rounds: Flutter Kicks, 6-Inch Hold, Foxholes, SSH, and Lunges while the timer did Farmer Carries
    • 10 rounds of 3-6-9 reps, with a bonus run after rounds 5 and 10
    • Finished strong with hangs about a minute each. Grip strength!

    Glad to have Friday join me this morning. He’s a solid addition to what we’ve got going on with F3 here in New Kent. Great conversation around GrowRucks, Spartan races, and family.
    Trying my hardest to keep up with this dude!!

    Don’t waste the day!!

  • Last Call’s $h!t List?

    WARMARAMA: Took a lap around bus loop with karaokes for late comers then moseyed to tennis courts for SSHs, merkins, stretches, and light abs.

    Moseyed to turf field. 

    COP 1: 

    1st & 10

    100 yard field marked at 10 yard increments. Perform 10 Burpees, 1 WW2 (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Burpees, 2 WW2s, sprint the remaining 80 yards. Recover jog back to the 30. Repeato until all 100 yards and 11’s have been completed.

    Last Call started chirping that I might be on his $h!t list after that first lovely pearl. Ran 1 lap around the track indigenous people style. Then moseyed to a hill.

    COP 2: 

    Build a Beast Abs

    Find a hill then:

    • 5 scrunchy frogs, run up and back
    • 5 scrunchy frogs, 10 hammers, run up and back
    • 5 scrunchy frogs, 10 hammers, 15 flutters, run up and back
    • 5 scrunchy frogs, 10 hammers, 15 flutters, 20 LBCS for extra credit. 

    I thought Last Call was bringing me a heart ballon and discarded, used water bottle – both found in the HS parking lot – to let me know I was not on his $h!t list but instead he brushed past me on the way to throw them out. 

    Hit some tooth fairies on the steps as we made our way back to the flag. Saw an empty wall and stopped to say hi. 

    COP 3:

    Wall Work

    20 milkers + 5 Tyson push ups + 5 donkey kicks then break

    20 Muhammad Ali’s + 6 Tyson push ups + 6 donkey kicks then break

    20 hoe downs + 7 Tyson push ups + 7 donkey kicks then break

    ANNOUNCEMENTS:

    I did not make Last Call’s $h!t list because I “slowseyed” the workout towards the end. Yacht Rock at Twin Team next Friday!

    PRAYERS: 14 years of marriage for Dealer. For collective will to be better men in all relationships.

  • “Its not the wand, but the wizard”

    That was the quote to start the day. Derived from the the Jr sized basketballs the Q brought to play knock out this morning. Ten strong kicked off the first basketball skills or lack of skills post of 2025.

    Rudy was crowned king of the day winning 3 of 5 rounds of knock out. Dumar and Flyboy capped off electric wins as well.

    Next, we broke into teams for 2 rounds of 3 shots each from the foul line and 3 point line. team 1 took the free throw victory with penalty navy seal burpees to the loosing team. Three point challenge was dominated by team 2, penalty navy seal burpees for team 1.

    Time called. numbers, names, PR, announcements. Rudy took us out in the COT.

    Congrats to Oysters son on his graduation from JMU and fingers crossed he finds a job. Keep Aisle 5 and Beaker in your thoughts for a speedy recovery. Big shout out to Rudys M for securing a great and appreciated role with Capital One.

    Always a pleasure leading you gents!!!

  • Splinter on a Scooter

    Ask and ye shall receive…. 7 gents showed to Mary for the geriatric workout of the week – one of which arrived on a disproportionately sized motorbike.

    Best wishes to Senor Frog on his upcoming nuptuals and the thereafter…

    Saab abides

  • Final Stop in the Respect Tour

     14 KB warriors and a late arriving, donut bearing 3rd F’er (t-claps to Pinto) joined up for the final leg of the respect tour.  YHC’s home AO was the sight of today’s beat-down, and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Underweight for the full time, work our way around the school, stopping to do exercises at increments of 5, 10, 15, & 20 reps, for the following totals:
      • 50 lawnmower pulls, each arm
      • 50 upright rows
      • 50 curls
      • 50 tricep presses
      • 50 sit ‘n presses
      • 50 weighted FK
      • 50 overhead pulls
      • 50 presses
      • 50 sumo squats
      • 50 lunges, right leg
      • 30 lunges, left leg
      • 15 KB swings
    • COT with YHC taking us out

    Thanks for all of the birthday wishes and guest attenders this week.  Great to see Johnsonville today at CM.  Since Spain, he has gone posh on his with his “designer” workout shorts.  White Deer eventually shut up as the reps increased.  Being under weight for 40 minutes is no joke.

    YHC also wants to thank Offshore and Mr. Rogers for faithfully making coffee and turning CM into a destination AO for so many of the PAX.

    Convergence on Memorial Day.  See Slack.

    God is good all of the time!

    Attila

  • Monkey Humpers at Casa de Snuff

    A swarthy seven stomped around Bon Air in the post-rain gloom. Conditions were wet and nearly 70. We welcomed Bru and Coon Bait (downrange from F3 Bruco) for the first time! Some wanted to say Bru was the upgraded Sable, but we’ll wait until next week when the two Africans can square off and finally meet. We ventured all the way down McRae to Casa de Snuff where we stopped for a couple of stretches and the customary monkey humpers in the driveway. Sleep well sweet Snuff. From there we circled back through the Bon Air Baptist parking lot where we hit some ruck get-ups at each island before returning back to the Stony Point shopping center. YHC took us out.

    Coffeeteria was excellent as expected as we march on towards the final third of 12 Rules for Life!

  • Gr-EMOM-ile

    8 F3 stud muffins pulled into The Green Mile today to get their sweat on. Mission statement, core values, disclaimer. Wounded pigeon stretch, jazzercise, SSH, cherry pickers and a few wife stretches.

    EMOM: 10 exercises with 20 second rest in between. Jump squats, WW2, burpees, elbow plank, curb dips, windshield wipers, merkins, no surrenders, lunge, SSH with a sprint across the parking lot at the end. We were able to perform 2 rounds.

    Sadly not enough time for a third round. So the PAX performed a Dora with SSH and calf raises as the timer ran. Mosey back to the flag.

    Great mumble chatter from fasting, to the best local restaurants to bourbon theft.

    Numbers, names, PR, wins, COT. Prayers to Beaker and Aisle 5 for a quick recovery.

    Always a pleasure to lead you gents.

    Thursday Timberwolf, Knockout. Be there!!!!