Category: Richmond, VA

  • Pickleball Champ Seeks Free Tabata Timer for Pre-Dawn High Heart Rate Assignment

    The bell rang and four brave pax ventured into the rainy, pollen-dampening Gloom to kick the work week off right at SCCC.

    The Thang:

    Warmup Tabata: SSH/Imperial Walkers

    Hot Lap #1

    Tabata #2: Alternating KB Shoulder Presses

    Hot Lap #2

    Tabata #3: KB Squats

    Hot Lap #3

    Tabata #4: KB Swings

    Hot Lap #4

    Tabata #5: Wild Card (YHC did a Resistance Band Side Shuffle recommended by my PT; the rest did KB bench presses

    Hot Lap #5

    Tabata #6: 4 Minutes of Mary

    Hot Lap #6

    Spreadsheets from the Gloom:

    + Hitch wants everyone to know that it’s getting to be pickleball season. Bodos wants to remind everyone that he and Oyster are the reigning champions of the entire RVA region (not just WestHoe).

    + If you’ve read the bestselling (among guys who get up early in the morning to work out in The Gloom) literary masterpiece “Freed to Lead,” you might know that the work of Robert Putnam (author of “Bowling Alone”) on the critical importance of social connectedness in healthy societies was influential in the development of F3.

    On Monday, 4/28, the Doswell Operating Group is joining forces with local news startup The Richmonder to sponsor a screening of “Join or Die,” a documentary about Putnam and his work at the historic Byrd Theatre in Carytown. Afterward, I will be moderating a discussion about the film with director Rebecca Davis and Richmonder founder Michael Phillips.

    We’ve set aside 25 complimentary tickets for F3 pax and their guests. To reserve a seat, just fill out this form and select “I am with an event sponsor” under the Ticket Source section.

    + Bodos is looking for a good free tabata timer app for his phone. I have this one, but I think I paid for it. ChatGPT seems to think this is the best free option. Anyone else have ideas?

  • The Train Has Arrived!

    Choo Choo is back from vacation and ready to get after it, requesting some beatdowns upon his return, so this woodchucking son of a gun brought some extra weight to be thrown around.

    Warmarama – shuffle kb’s and sandbag to the strangers lot. Hit the deck with 8 burpees for Ovi’s new all time goal record. A couple quick OYO stretch’s to loosen up.

    COP1 – CMD – timer runs the lot

    • 50 Sandbag squats
    • 100 KB Swings
    • 150 Heels over bell

    COP2 – CMD – timer clean and toss sandbag to light post 25 yards and Mosey back.

    • 75 Merkin Pullthrough
    • 100 OH Press
    • 125 Am Hammer Quick Hammers

    COP3 – 4 Corner

    • 8 Burpees
    • 16 Firecrackers
    • 24 2 ct Mountain Climbers
    • 32 KB Oblique dips
    • Reverse

    CoT

    “You can’t GROW unless you Get Rid of Old Ways”. – Pastor Wayne Meade

  • You got the bonus plan baby!

    9 studs gathered in the rain and were wishing it sucked more. Todays workout is simply summarized as follows:

    • 100 ‘mericans, WW2, & dips
    • 50 LBC, LegLifts, monkey humpers, squats
    • bonus plan: 1 SSH, 10 burpees, 15 grass angels, climax dips, humpers, twisters, APD, and arm circles

    According to teacher that drives the Yellow Jeep:  Here is how it went down, more or less.

    5 burpee start. Mosey to the grass. Formalities? All exercises IC: 1x SSH. 50 Squats: 20x squats, 20x sumo squats, 10x sumo hurley squats. 40 Arm Circles:  20 forward arm circles, 20 reverso, 10 overhead claps, 10 SEAL claps. 50 mericans: 10 regular, 10 HRM, 10 Shazam, 20 Merican + shoulder taps. 50 WW2s;  50 WW2.  50 LBCs:  10 regular, 10 Left Leg straight, 10 Right leg straight, 10 both legs straight, 10 legs to the sky. 50 Leg Lifts: 10 flutter kicks, 10 Dollys, 10 Rosalita, 10 box cutters, 10 Heels to heaven. 10 grass angels, 5 aussie grass angels. 30 monkey humpers, 20 gorilla humpers, 1 hoggin. 10 APD, 10 Tuscaloosa Trailer park twisters.  5 burpees because Senor Frog showed up from a dark Hoedown.

    COP complete in 30 min, but who is tracking time?

    Mosey to picnic tables. OYO, 30 dips, 30 dips, 20 dips, 10 dips, 5 climax dips, 5 climax dips. 20 incline mericans touch your chest, 5 decline mericans.

    Mosey to street for a short lamp post workout. 5 mericans+ 10 WW2 each lamp  x 5.

    Finish right on time.  Atilla took us out.  Prayers for healing, Roger Roger, Fudd, Fireman Ed.

    NMS-  Its no secret that YHC loves a good workout:  This has come to mean a workout where a STRONG desire for a nap hits around 0730 – driving through it makes you stronger!  Thankful for the light rain to wash down some pollen, we were all wishing it was raining more and by the end it was a decent drizzle – not heavy enough for a parking lot change, but enough to stink up your car for a bit.   After all that, the warm shower at home just makes you feel all good inside.  That plus hanging with some solid bros…. What a great way to start the day!  

    The best part of the workout is the Whitesnake / Gomer impromtu rendition of a Andrew Dice clay bit: You got the bonus plan baby!

    Get some!

  • Spring Cleaning: Pax Edition

    Springtime at RounTrey means two things: airborne pollen and questionable life choices. Alamo brought both in heavy doses. The PAX were serenaded by classics such as “Bodies Hit the Floor” while their bodies… hit the floor.

    Warmerama: side straddle hops, arm circles, imperial walkers, don quixotes, Alabama prom dates

    COP 1 (Musicerama): “Thunderstruck”- holding plank throughout. Merkin each time for thunder or thunderstruck

    “Bring sally up”, – start in seated crouch , go up each time “bring sally up”

    “Bodies hit the floor” – side straddle hops then burpee when “bodies hit the floor”

    COP 2: Mosey to tunnel. 20 x donkey kicks. Entire pax feet on wall holds it, last person does 5 world war twos, runs to the front.

    COP 3: Eye of the storm- 3 circuits. Corner 1- 10 american hammers double count; corner 2- 20 lbcs; corner 3 (top of hill) 30 jump squats. 3 burpees each time pax arrives at the “eye”

    COP 4: murder merkins (credit to Mudslide). start at one end of parking lot , do 1 murder merkin, burpee, shoulder tap, merkin, shoulder tap, merkin, knee tap, merkin, knee tap, merkin, ankle tap, merkin, ankle tap, merkin, toe tap, merkin, toe tap, merkin, mike tyson, merkin up. Run to other end of parking lot, 6 lbcs, in decreasing order

    Announcements: Century coming up on May 2nd- teams still available.

    Prayer requests: Kids going back to school, Dumar’s father as he recovers from surgery

  • Part 2 at Rock and Roll

    Yes one of my really quick turnarounds, minus the shirt cause I was literally on fire still after the run. 7 brave souls came out on a pollen filled, warm Saturday morning to see what I had in store. LET’S GO!!!

    A little yoga stretch, then into WARMARAMMA(SSHs, Imperial Walkers, Copperhead squats, Zombie Kicks, Merkins, Alabama Prom Dates, LBCs). After that….mosey over to the bars and other equipment for a pull-up, dips, with the tracker doing 20 plank jacks before the switch. There’s a way to do dips will show in the future after that, out of the woods to the lot for a classic

    Dora time….yet with a twist. 100 Merkins(50 regular, 50 wide), 200 squats(100 jump, 100 Hindu), 300 abs(150 double count mountain climbers, 150 double count flutters). After that feast, over to the big field for animal movements. 3 styles: bear crawl, crab walks, murder bunnies) 3 rounds, 10 reps each. We went pretty far then next was a quick triple check: Wall sits, deckine Merkins, run down and up. Over to the nearby lot for 4 corners: WW2s, Merkins, LBCs, flutters double count moves picked by others turn over to an area near the dog park for one final thing.

    Hindu push-ups with lunges. The idea to finish things out start with 1, lungevto every other post then increase till we get to 10. You hit 6 and so and they get harder. We finished out, back to the flag for numbers, names announcements and prayer led by YHC to close the day. Next week a few of us will not be there: Rodeo Clown and Posh have a huge ruck plus you have Cha Cha, myself and thousands of others down at Monument Ave. The farmers market is back: it is definitely bigger more new vendors: lobster rolls, arepas, smoothies, Java Joes plus next to it a doughnut truck (yes doughnut truck). There was cheese vendor places offering samples to try I believe Broadway and others taking the Q so come out, give them love then go afterwards to chill and enjoy. See you in 2 weeks I think I may bring broga before Rock and Roll back soon

  • Rucking and running

    This morning, you had Rodeo Clown on his ruck getting ready for the big one next week, a little later. I came up starting my run getting ready for next week. Posh came up later to join me for a lap. Rodeo Clown was finished, I looked at the time and saw that I only had a few minutes left. The last lap I cut the distance a little short still 4.1 miles, ready for next week. After about 2 minutes, it was time for….

  • 5K Ruck & Skate

    Beaver got the F3ver for a speedy ruck pre workout, and Rainbow Blast did too! She had to strap on the ol roller skates to keep up with my avg pace of 15:13 with a 30 lb ruck. These short legs were trucking!!

  • Holy Pollen!


    Kick off the workout strong with LightPosts – 10 Merkins at every post down the parking lot for a total of 110 Merkins.

    Warmarama – SSH’s, DQ’s, Tie Fighters, LBC’s, Butterfly, Roscoe’s Wife, IT & Runner Stretch, Wilson and Fudds Wife.

    COP 1 – Triple Check Coupons

    • Farmer Carry 2 coupons to the south trail
    • Overhead Press
    • Curls

    Mosey to the Football/Soccer Field

    COP 2 – Quarter Pounder – Bernie back to goal line after each exercise

    • 25 yrds – 25 Merkins
    • 50 yrds – 50 squats
    • 75 yrds – 75 American Hammers 2 ct.
    • 100 yrds – 100 calf raises

    COP 3 – Canoe – Indigenous style, start at the goal line entire PAX American Hammers while the back PAX member in the back broad jumps to the front – continue to the 50 yrd line. Once the PAX crosses the 50 flutter kicks and the back PAX member bear crawls to the front for the remaining 50 yards.

    COP 4 – Tag Em!
    4 rounds – P1 donkey kicks at the outhouse – P2 Pole Smokers at scoreboard – P3 runs from DK to PS tagging out that person to take their place keeping it rotational.

    BTTF for Counterama: 4 & Namarama

    Announcements & Prayer Requests – YHC took us out in prayer.

    Excellent job today everyone! You killed it! Have a great weekend!

  • The Great 8

    For those non-hockey fans, Alexander Ovechkin just tied Gretzky for the most goals ever. Sooooo we did a lot of things with 8s after a brief warmup.

    Ovi-Ab-Beast on a 120 yard field: 8 sets of Abs, 6 times. WWIs, WWIIs, Heals to Heaven, Crunchy, Side Crunches, and American Hammers

    4 Corners Prostitute Style: 8 Burpees, 16 Merkins, 24 Carolinas, 32 WWIIs. (For those at home, that’s 56 Burpees)

    Lindsey of Step Ups and Squats (30-10, 20-20, 10-30)

    Arms with 8 Pull ups and 16 Dips, followed by 7 Pull ups and 14 Dips, 6 and 12, etc.

    Lots of stretching…and coffee time

  • Show me the F**kfax

    Eleven eager PAX, including a visitor from SC, found perfect April conditions for a spring Dogpile. Newly placed tariffs on sections of the AO made for a vague theme that was NOT the stupidest idea of the week somehow.

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks. Down to bottom of the amphitheater. 10 Burpees tariff for using it. Alternate up incline merkins and dips each step up to top.

    Over to front of memorial, 50 Upright APDs tariff. Run up steps: 10 merkins, 20 WWIIs, 30 Jump squats, run back to circle and 10 burpees. 2nd round: 20 CDDs, 30 Reverse Crunch, 40 Squats, and 10 burpees back at the start. Head over to Bermuda Triangle: Bear crawl to 1st spot: 20 Merkins, down to bottom, 30 Flutterkicks, Bernie up hill, 40 LBCs. 2nd round: HRMs, 30 LCs, 40 Penguin cruches.

    Head over to Rusty Cage, tariff was 10 Chazz Michael Michaels! Then we did 3 rounds of 6 Pullups & 10 Jerkins. Over to the Jacobs Ladder bowl for the namesake exercise set. Then back to flag for 2 min of Mary. YHC took us out with some quoted scripture.

    Announcements: Bridge is starting back up later this month. PAX are needed to step up for this important F3RVA staple. Also May 2nd CSAUP is coming up fast. If you can attend a boot camp you can do this.

    NMS: What a way to start the weekend. Solid group of PAX that pushed the whole morning. It was great to give Decible a tour of our crown jewel AO. Just as Milton Friedman, Ronald Reagan, and Thomas Sowell have repeatedly said “Tariffs are a terrible idea” so were the burpees and Chazz Michael Michaels as well. But it was a loose thread for a theme for YHC to grasp.

    Coffee lasted a good while and was a blast as always. Lots of great ideas shared and Faceplant was able to find a babysitter to thwart Upchuck stealing his evening plans.