Category: Richmond, VA

  • The Inmates are running the Asylum

    4 Inmates of the asylum that is the Ecoff Elementary jungle gym, got together for another edition of Pull-ups and Dips. Here’s how it transpired.

    Start with the usual stretches, then Pool Boy led some arm circles and taint ticklers. Then some Hollow Rocks.

    Ladders
    We paired up and took turns doing a pull up ladder, then repeated with a Dip Ladder.

    Finished up with a set of max reps Pull-ups, then Dips.

    No soap was dropped in the asylum.

    Great to have State Farm and Boberry join us for the extra credit before State Farm’s SMACKTALK Beatdown!

  • Solving the worlds problems one ruck at a time

    With Beaver down range Wildwood and I decided to try and beat his rucking pace this morning. We had a good shuffle going on but couldn’t quite get there but we will! We knocked out a little over 3 miles at a 16:30 pace. It was good to catch up and talk about vacations, kids and pretty much everything going on in this crazy world. We both agreed that people need to focus more on improving themselves than focusing on the flaws of others. More people need to wake up earlier and put in the work!

    Don’t waste the day.

  • SMACK TALK – State Farm Returns

    7 bad boys brought down the house at Bermuda this morning. YHC had some business in Richmond today and had to come in a night early to see THE BOYS again. I brought the worst beatdown I’ve experienced while up in PA so far. Everyone loved it… ha. This WOD is supposed to be an “equalizer” as there is no running, so it’s good for all PAX. It’s a good “PFT” Type WOD to do each quarter to test your fitness. For your viewing pleasure… SMACK TALK.

    • Warmarama: 1 Mile Mosy
    • Welcome, Disclaimer

    THE THANG – SMACK TALK

    • For time – complete all XO’s in sequence, 10 reps each, followed by 9 reps each,… down to 1 rep
    • EMOM – Break for 3 burpees
    • S – Coupon Squats
    • M – Merkins
    • A – Arlos (Coupon High pulls)
    • C – Curls
    • K – Coupon Swing
    • T – Thrusters
    • A – Alternating Rows (Law mower pulls, reps/side)
    • L – Coupon Lunges (reps per side)
    • K – Knees to Elbow (From plank position)

    The first few rounds are AWFUL -once you get down below 5 it becomes manageable. The burpees are always a good “F YOU” during your progress. Challenge yourself to get below 35 minutes.

    -State Farm – 29Minute (New PR)

    -Heist/Swoop – 31 Minutes

    -Bo, Big Rig, Pool Boy, Broadway – got down to about 4 reps round remaining due to time. Were on track for about 35-36 minutes to completion

    CLOSEOUT

    • Names, Numbers, Announcements, Prayers

    NMS

    I freaking love these guys! I shared how important and impactful it’s been for me starting a new region in Central PA. it’s really accelerated the love and passion i have for this thing called F3. Reminder to all if you are getting “comfortable” with the success of F3 Richmond – pick something to get out of your shell (EH Someone who needs it, print business cards and hand those out, Volunteer for 3rd F, do a CSAUP). We are changing hearts, minds, bodies, and lives with every headlock.

    Always a pleasure to get back in these parts and try to challenge some of the hardest MOFOS out there. SYITG again soon!!

    -State Farm

  • III Pillars AO – Brentwood TN

    Beaver got called to an emergency job out in Nashville TN region this week. Roughly 15 HIMs showed up this gloom for a leg day beatdown led by Yum Yum. We had an FNG from Hamilton Ontario Canada we named Treudont. Met a PAX member, Spencer Wesgard whose family sold land to Sierra Pacific which is my employer.
    Great beatdown!

  • Behind Enemy Lines

    An unexpected Tuesday ruck culminated late Monday night through text. Whatever it takes to get people out seemed to be the theme.

    When I arrived, I couldn’t help but notice the undercurrents of tension. Little did I know that this was actually a recon mission for Flyboy’s ongoing grudge against New Market. I’m not even sure they’re aware. In his words, “I’m behind enemy lines.”Fandango seemed slightly jealous and the other side of Hull St remained neutral. I’m not sure what’s going on between RoundTrey and New Market, but everytime I’m with Flyboy, the tension seems to rise. I hope they come to terms fast.

    All joking aside, spirits were high and we were off, discussion topics were all over the place this morning; from Satans Hills deceptive elevation, to past extreme F3 workouts and our inspiring F3 brothers. It quickly transitioned to mother in laws, to how many kids is too many kids, to the US’s enormous defense budget, to a Rudy Q getting lost in NM, to how palatial NM is compared to RT, etc. But most importantly, we concluded that walking in the woods at night is scary and that John Denver is full of… well you know. All in all we covered about 2.5 miles, always a nice way to start the day.

    Thanks for coming out and supporting YHCs ailing back on a random Tuesday morning. I seem to learn something new everytime I’m out. Until next time.

  • Heraclitus

    The workout went something like this.

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers

    Mosey to the front of the school: in cadence

    • 10 Don Quixote in cadence
    • Stretch: Right foot/Right hand; flapjack

    Mosey to the wall at Quioccasin

    • 15 People’s chair airpress
    • 10 BTTW Hand Slaps in cadence
    • 10 Donkey Kix OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Lalannes
    • 10 BTTW toe taps
    • 15 Donkey Kix OYO

    Mosey to hill between Quioccasin and Pemberton

    • Jacob’s ladder: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Stretch

    Mosey to playground behind Pemberton: 3 veces (español: 3 times)

    • 8 Pullups OYO
    • 15 Merkins OYO
    • 30 Squats OYO

    Mosey to ½ way across parking lot at Pemberton:

    Bear Crawl rest of the way across parking lot

    Mosey to the wall at Quioccasin

    Crab Walk most of the way to the corner at the front

    Mosey to the front of the school: Partner up for a Dora across the parking lot (short distance) for

    • 75 Merkins
    • 150 Crunchy Frogs
    • 225 Squats

    Except we ran out of time about when we finished the Crunchy Frogs

    Mosey to flag passing by the Fire Station and its decorations.

    • 15 Heels to Heaven in cadence
    • 15 APDs in cadence
    • 60-count 6-inch leg lift

    Announcements

    Lunch today at Firehouse Subs

    Help Gomer at his house today with garage. See Slack

    Closeout

    “No man steps in the same river twice, for it is not the same river and he is not the same man.”  Attributed to Heraclitus,

    a Greek philosopher of Ephesus (Ephesians in the Bible) in present day Turkey who lived around 500 BCE, (prior to Socrates). In the situations we experience every day, they are different but more importantly, we are different. Lord, help us to grow wiser as we experience life.

  • Gunga galunga… gunga, gunga-galunga

    An esteemed 18 arrived at spider run to explore outward regions in proximity of Groooove….

    Saab Abides

  • Streaking past Prostitutes

    Machismo opened big data recently to find that his No Toll streak was interrupted by a semi-colon. It’s a comma LWoods period. With a strong streak of 3 starting today. Machismo thought it would be good to get a little pre-OG workout in. 7 Strong H.I.Ms said Aye Aye and we went off on a mini asphalt based O.G. prostitute style. That was nice comma “I’ll have another” comma came the reply so more of the red light district followed. This time it was A.H. comma Scrunchy Frogs comma SSH comma and Mountain Climbers. Don’t put an “and” after your comma’s gentlemen. Rosie reminded us “if you want Big Data to work don’t screw with this.”

    All jokes aside it is a pleasure to join with you all in way to many Merkins. YHC needs to get some more merkin time in. For those looking to extend the pain please look on slack for the latest CSAUP the 100. Also on slack OBT has a special screening Monday the 28th for Join or Die. You can sign up for the screening of the movie at the Byrd and OBT will be moderating a discussion at the end.

    No prayer request spoken though YHC extended the call. In all seriousness let us continue to build one another up we don’t know what you you’re going through unless you share it. Keep up the good work.

  • Hoe Down is open for business

    S. Frog opened Hoedown at 5:30AM.

    S. Frog closed Hoedown at 5:40AM.

    S. Frog went to the DEEP.

  • Rain Run

    Doozy and Bullseye, 4 flat miles. Around James River High, through the woods to River Downs. Out and back.