Category: Richmond, VA

  • The heck is a Nittany Lion??

    11 grown-boys layered up and got after it today at Timberwolf. YHC led a bootcamp while Purple Rain ran a KB circuit. Here’s what went down (at the bootcamp).

    WARMARAMA – Moseyed over to the busloop for some stretching. State Farm reminded YHC that we had a PAX member posting down range so the mission was given and we got into it. SSH’s, Cherry Pickers, DMH, Sit and Reach, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP #1 – 11’s on the hill (Notre Dame’s 11 Natty’s)

    • Carolina Dry Docks
    • Squats

    COP #2 – Ran Lines (Diagonal lines like the ones in ND’s endzone) 1842…google it

    COP #3 – 4 Corners (College Football Playoff style)

    • Corner #1 – (10) Merkins, no normal person knows what a Merkin/Nittany Lion is
    • Corner #2 – (20) Ball Dippers, throw fists for the ND leprechaun
    • Corner #3 – (30) Jazzercise for OSU, I see you Nancy!
    • Corner #4 – (40) Arm Circles, with arms you kinda looks like a Longhorn

    COP #4 – Field-width runs on the football field w/ WW(2)’s. ND lost by (2) in Week (2).

    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (R), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (I), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (S), run to the other end of the field.
    • Perform WW2’s ABC style until you reach (H), run to the other end of the field.

    COP #5 – 7’s (Notre Dame’s 7 Heisman winners)

    • Same concept as 11’s but only up to 7.
    • ALL BURPEES!!

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • PRAYER – Chipper’s daughter. Prayers for strength!
    • PRAYER – State Farm’s mission to expand F3. You’re the guy for the job!
    • WIN – Wildcat continues to flex on cancer. We’re blessed to know you, Bro!
    • WIN – FNG (Gumby) and Wolfpack from Nashville out with us today!

    GO IRISH!!!!!

  • Breaking things and Fruitcake

    In the spirit of breaking things, we took a break from Atilla’s Q-ing and had a Pigskin Q.

    We began by moving under the covered walkway. Fortunately, no injuries occurred (at the workout) before the standard disclaimer was issued.

    Warmup

    • 20 SSHs
    • 20 Imperial Walkers
    • 20 Ukrainian Soldiers
    • 10 Don Quixote

    The workout is a cumulative Ring of Fire. Each person gets to add a KB exercise.

    I started out with

    • 15 Swings OYO
    • Run to the end of the walkway, do 3 Burpees and return to the start

    Next

    • 15 Swings OYO
    • 15 Curls OYO (Fudd)
    • Run to the end of the walkway, do 3 Burpees and return to the start

    Next

    • 15 Swings OYO
    • 15 Curls OYO (Fudd)
    • 15 Upright Rows OYO (Lighthouse)

    The other exercises added with each ‘round’ were

    • 15 Hammers OYO (Offshore)
    • 15 Sit and Press OYO (Atilla)
    • 15 Bench Press OYO (Whitesnake)
    • 15 Squats OYO (Blue Moon)

    After everyone had a turn at calling an exercise, we ‘Deconstructed’ at each round, dropped an exercise.

    • Swings were dropped first
    • Then Curls were dropped
    • Then Upright Rows. I think we ran out of time after dropping the Upright Rows.

    Warm down

    • 15 Heels to Heaven in Cadence
    • Various Stretching exercises

    Announcement:

    • 2nd Tuesday, 2nd F, but this time at Joey’s Hot Dog in Innsbrook (near Firehouse Subs)

    We finished up with coffee, fruitcake, discussions of the electric grid (one of my favorite topics), well water, your own power supply, the threat from the Chinese government to the grid and Jones breaks.

  • (NewKent) WetNWild

    The YHC must have scared everyone off with saying we are going to have a wet and wild work out the night before. At 5:38 Wildwood rolled in to save the morning with all his ski gear on and ready to play. Well YHC changed his mind over night and wanted to stay dry!

    Warmarama

    • A lot of arm and leg stretching! Finally getting over GomerPyles convergence beat down!

    We got in 1.5 miles stopping at every driveway to knock out 3 FOXHOLES 34 drive ways

    Mary

    • Flutters with a hold 6 inch at the end
    • American Hammers
    • Ellipticals
    • Plank Dips

    There was a drone sighting this morning and it’s colder then sheeeeeettttt

    OUT

  • MABA Hill Repeats (Frozen Iron PAX)

    2 MABA Maniacs training for distance races met at Providence Elementary for a Graveyard Shift that had an Iron PAX feel type workout. Boberry came out for one hill but wasn’t feeling so hot and decided to head back to the smart sack

    40 Thrusters then 5-10 burpees at bottom and top of each hill repeat
    10 and 10 Thruster/Burpee finish

    Total Thruster/Burpee count 116

    4 Miles logged

    Prayers for Bo to be back to full speed.

  • The Eye Of The Coupon Storm

    The Crossing Crew was back at it this evening……Icey parking lot and cold temperatures be damned. The following is a brief summary for your viewing pleasure.

    Mosey to the far end of the church for Warm-ups. Did a couple burpees in route and determined how many TryHard and others needed to complete their daily MABA.
    Don Quixotes, Bruce Lee Punches, Jazzercise, Side Kicks, Crab Cakes, Hello Dollies, Freddy Mercuries.

    Across the parking lot: Mario Jumps, Karaoke, Appalachian Lunge Walks, Open the Gates, Bernie Sanders, Mummy Kicks, No Cheat Broad Jumps.

    Mosey back towards the flag for Exercise One: Eye of the Storm
    In the center, complete 5 burpees. PAX rotate between five coupon stations with burpees in between sets.
    25 Kettlebell Swings
    25 Merkins with Incline Handles
    25 Overhead Press with Ruck Plate
    25 Lawnmower pulls with Kettle (each arm)
    25 curls with Dumbbells (each arm)

    Lap around the Parking lot then Start Exercise Two. Divide into teams. Team One runs to TryHard’s Wall of Despair and back – Team Two does Monkey Humpers. Switch. Round Two – LBC’s

    Exercise Three: Catch me if you Crab: Crab walk while partner runs to the light pole and back, they take over the Crab walk and repeat. Complete a lap around the parking lot.

    Finished up with a Merkin Ring of Fire.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts:
    Strong work by all tonight! Slider braved the frigid temps in a sleeveless shirt in typical college student fashion. I was excited to try out these new Merkin Hand Grips that my son got for Christmas. Will definitely start using those more often. As always, it was a pleasure to lead.

    SYITG

  • Frozen Triangle 2025

    Frozen Triangle 2025


    Who: All Pax

    What: An epic CSAUP involving running or rucking to various AOs, stopping for a brief bootcamp at each AO.

    When: February 8, 2025 (day before superbowl). Beginning at 6 a.m. Wrapping up around 9 a.m.

    Where: Route begins at Dog Pile ==> Lynwood Elementary ==> Mary Munford ==> Dog Pile. Here is the route: https://tinyurl.com/2025-Frozen-Triangle-Route

    Why: It is a CSAUP. You get to burn a bunch of calories prior to superbowl. Be a HIM. Wave around the American Flag. To quote one of the greatest HIMs, “Transformation does not happen in the comfortable middle. Transformation happens at the hard edges. ”

    What’s next, how can I help?

    1. We need people to Q at Dog Pile, Punisher, and Mary. I have reached out a few via DM (check your messages).
    2. DTH to lead rucking group. Thank you.
    3. Need a team to lead provisions: I wanted to try something new for snacks/drinks this year. My idea being we could have a few guys drive an suv/van loaded snacks/drinks (I will provide) that meets the runners/ruckers at each destination. 
      This group would basically “setup” before arrival. If they want, participate in the AO beatdown. Then load up the supplies and move on to next AO waiting for people to arrive again. I think this would be a better approach because we won’t have to preposition vehicles or snacks. 
    4. Would you be interested in helping or participating? Let’s go!!

  • Cold, Icy Morning at First Watch

    Seven stalwarts showed for this week’s edition of First Watch. After looping around the parking lot, we crossed River Rd to the front of River Road Church, Baptist to warm up. Exercises included:

    • SSH
    • Don Quixote
    • Dead Man Hang
    • LBCs
    • Flutter Kicks

    We then moseyed to the back of the church for a 4 corners. 10 Carolina Dry Docks; 20 Squats; 30 LBCs; 40 Monkey Humpers.

    Next, came a triple check. P1 Bernie Sanders to back parking lot entrance; P2 Mike Tyson Merkins; P3 jump squats.

    Then, another 4 corners, this time lady of the night style – after the 2nd corner, run back to first and do the first exercise; stop at 2nd corner for 2nd exercise and then on to third corner, etc. 10 Heels to heaven; 20 Merkins; 30 WWIIs, 40 SSHs.

    Finish with 11s. Hand release merkins (starting at 1), bear crawl across parking aisle, WWIIs (starting at 10), lunge back. The pax was on the downward trend (3 WWIIs and 8 HRMs) when time was called.

    Mosey back to the flag.

    Numbers / Names / Announcements / Prayers

    1. The Bridge on 1/25. See Slack / Fudd for details.
    2. Prayers for everyone confronting the ongoing water issues in the City and around the region.

  • Ruckhenge 010825

    8 Ice warriors braved the frigid temps and posted for a a few miles of streets and trails. We threw in a few sets of farmers carry and…….yes burpees, though not enough to get the MABA lads to their 100 (look for multiple short loops on the map). Great to have a brother from downrange join us this am and to have a continued Q.source discussion about commitment and consistency.

    Announcements: Look for details about upcoming the Frozen Triangle, Century ride/run and another GTE excursion in 25′ on Slack.

    SYITG!

  • Burpee-Rama

    8 Gloom warriors ice skated their way to the Green Mile for a State Farm beatdown. Apparently I’m the only PAX participating in the 100burpee/day challenge, so in order to catch up YHC centered the beat down around every variation of awful burpees possible. The PAX were great sports entertaining this terrible rendition of the most burpees I’ve ever done in a 45 minute period (200+!!). Crabgrass’ speedo plowed through the following.

    • 10 Burpees –> Mosy
    • Intro/Disclaimer/Mission/Credo
    • Warmarama: SSH, UK’s, Helis, Merkins
    • 10  mas Burpees
    • COP 1 – EMOM 11’s – Burpees + Toe Touches
      • Minute 1 – 1 burpee + run to end of lot + 10 touches (Dbl count)
      • Minute 2 – 2 burpees + run to end of lot + 9 touches (Dbl count)
      • Repeato thru 10 burpee and 1 toe touch
    • COP 2- Blockee Triple Check
      • Pax 1 – Run down and Back
      • Pax 2 – Blockees (keep Count)
      • Pax 3 – Monkey Humpers
    • COP 3 – 21/15/9
      • 21 – Burpees
        • Bernie up lot. Run back
      • 15 – Yurpees (Hand Clap merkin at bottom plus tuck jump)
        • Bernie up lot. Run back
      • 9 – Navy Seal burpees
        • Bernie up lot. Run back
    • COP 4 – Partner
      • Partner AMRAP Burpees – 5 minutes
        • 1 stops – other picks up
        • Keep total count
        • Max reps in 5 minutes
    • Total burpee Count = 50 + 45 + 30 + 55 + 20 = 200!
    • Names
    • Numbers
    • Announcements
    • Prayers
      • Wildcat praise for healing. Prayers for health for Denise Heist’s coworker.
    • COT
      • YHC passed out the flyers I’ve been using as promo to launch the F3 Hollidaysburg AO (my new hometown). I let this group know just how impactful giving F3 to another man can be. Guys like Heist and Hardywood helped fire me up on F3 almost 2 years ago. That has led to a launch almost 500 miles away to a small town where F3 can hopefully change lives. Making these positive changes in other people’s lives is what it’s all about. Much love to this group always! SYITG.

    State Farm

  • Feel the Rhythm Feel the Rhyme!

    Get on up it’s running time!

    Two of the fastest runners on the road this morning climbed out of the sack and made a run through Salisbury. It was cold, there was ice, but it was all good. Stay safe out there my friends!

    -Singer