Category: Richmond, VA

  • A Lucky 7

    A lucky number 7, the ultimate prime number PAX.  No 3x check or partner exercises today. Here is how it went down in The Deep on a gloomy Monday.

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Bus loop birthday week beast – 3 stops with 17 reps
      • 51 HRM
      • 51 WWII sit-ups
      • 51 jump squats
      • 51 merkins
      • 51 Irish hammers
      • 51 crab cakes
    • Curb crawl – up to 5 and back down to 1
    • Native American-style pole smokers down the bus loop
    • Mosey back to the flag for some brief stretching
    • COT with YHC taking us out

    Huge thanksgiving prayer for Blue Moon and a great wedding celebration for his son on Saturday. 

    Memorial Day convergence at Dogpile at 7 am.  Lunch on Tuesday at Tres Machos.

    Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • Luigi takes the lead

    A dozen men emerged from the gloom ready to continue training for the everyday battle of life.

    YHC got things started with the COP and handed off to Luigi who lead the PAX the rest of the way. This is how it went…

    COP: SSH, DQ, Helicopters, DMH, Copperhead squats, IWs, Merkins, LBCs

    Mosey to the field: Three rounds of exercises in counts of 10, 20, 30, and 40 – running to the opposite end of the field between each exercise. Round 1 – diamond merkins, flutter kicks, jump squats, side straddle hops. Round 2 – hand release merkins, box cutters, squats, mountain climbers. Round 3 – Burpees, hello dollies, lunges, arm circles.

    Mosey over to the amphitheater: Going down the steps do 4 dips per step. Then going back up do 4 step-ups per step. Then going back down do 4 world war II’s per step. Last going back up do 4 incline merkins per step .

    Mosey to the Carillon for a triple check – One round (run around the tower, flutter kicks, hand release merkins) completed before heading back to the flag for Mary (flutter kicks and LBCs IC)

    Names and numbers. Luigi took us out.

    Announcements:

    • Flatline’s going away Q at Dogpile is next week, 5/16!
    • Memorial Day convergence -7am on Monday 5/25 at Dogpile

    Continue to keep families and friends of pax members going through the challenge and heartbreak of serious illness in your thoughts and prayers.

    Final thoughts:

    I am so proud of how Luigi carried himself – tackling a full length Q and leading a PAX of grown men for the first time. He took coaching to heart and took preparation seriously. We had planned to split this up but he ran with the whole thing even counting cadence properly during Mary which I didn’t know he could do. All without a Weinke!

    I’m grateful to the F3 brotherhood for welcoming him. It really means a lot to him to be a part of this.

  • First to yell “Lets Mosey” get the Q

    8 HIM came out to enjoy another beautiful day at Rock and Roll. With no Q signed up and no one itching to take it, YHC just yelled out “lets mosey”. From there, the Q was mine!

    Mosey to the basketball courts for Warmarama

    SSH’s, DQ’s, Imperial Walkers, Ukrainian soldiers, Tempo merkins, Flutters, and some light stretching.

    Mosey to the trails for a quadruple check

    Shoulder taps, monkey humpers, WWII’s while the runner goes up a steep portion of the trail

    Mosey along the trail and stop for exercises in cadence along the way

    25 HRM

    25 Freddie Mercury’s

    Make our way out of the trails and back to the parking lot for 4 corners

    15 HRM’s

    30 WWII’s

    45 Monkey humpers

    60 SSH’s

    Remained in the parking lot for 11’s

    Merkins and squats

    Mosey back to the basketball court for a few variations of suicides

    Back to the flag for a couple ab exercies

    Names/Numbers/YHC took us out

    As we mosey’d back to the flag we picked up a potential FNG. He joined for the few ab exercise as well as the COT. He plans on coming out in the near future for a full beatdown and to get his nickname.

    Thanks for letting me lead,

    House Party

  • BOSSWOOL

    Five Bon Iron warriors put on their big boy pants to tackle a high rep whoopin, and half way through we realized Trojan’s pants were just his heroically wooly natural leg warmers, immediately earning him the title “BOSSWOOL.” (His hospital name is Luke Boswell.) Here’s how we shared the Q with a frisbee and the beatdown deck:

    WARMERAMA: 

    • Moseyrama loop around the field and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    THE THANG: 

    • Alternated between a few rounds of frisbee sprint/reps and three beatdown deck cards, maybe 4 rounds of each
    • The Frisbee Fetch was a jailbreak sprint to see who can get to the thrown frisbee first, then that HIM gets to call 20 reps of whatever exercise they want AND throw the next time
    • The Beatdown Deck has a variety of exercises/reps on the card face, so it’s completely random and plenty painful
    • We broke a sweat and enjoyed PLENTY of quality mumble chatter!

    BYTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 5/16 0600 Dogpile Convergence for Flatline’s Deployment Q
    • 5/16 4pm NTB Farewell Family Potluck
    • 5/25 0700 Dogpile Memorial Day Convergence
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Venturing to the Backside of Gridiron

    17 noble warriors descended upon the Gridiron for an early morning Saturday beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the bus loop for indigenous pole smokers as we make our way down the bus loop
    • Go to the softball field for an arch loader, with an animal movement from RF line to CF, followed by 20 WWII sit-ups, mosey to LF line for 15 HRM and Bernie back to RF line
      • Bear crawl
      • Crab walk
      • Duck walk
      • Bunny hops
      • Froggers
      • Cheetah sprint
    • Mosey to the basketball court for partner wheel barrows across the court with 10 derkins, rinse and repeat 3x each
    • Mosey to the courtyard for a 3x check with:
      • Run
      • Dips
      • Step-ups
    • Mosey back to the parking lot and pick up trash
    • COT with YHC taking us out

    Welcome back Homer!  Good to have you while you are here on a visit.  Best wishes to Blue Moon and his family as his son gets married today!

    Memorial Day convergence at Dogpile at 7 am.  Lunch on Tuesday at Tres Nachos.

    God is good all of the time!

    Attila

  • Get Behind Me Fartsack!

    Ol’ Beaver exchanged his fartsack for a ruck sack this gloom down in Trojan territory aka Loco Motion! No usual self inflicted beatdown today, as his legs are beat from doing some fast paced runs.

    The Thang!

    Ruck 2.5 miles around the area while hitting a couple spots involving weighted Merkins and Sissy squats on curbs, as well as step ups and box jumps on a Beaver friendly height ledge.

  • Proper Beast, Done improperly

    A Standing room only crowd of 14 of SOJ’s finest came out to brush up on how to do a beast properly. 6x6x6 right. Great to see Gotham and Snooki making the shed proud. And Alamo had some representation. Even Crumb showed up for his first workout in months. After explaining who Iron Maiden was the PAX was off.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    On to It. A beast up Satan’s hill. Exercises were WWII’s, Squats, SSH’s, Drydocks, LT. Dan’s and 2 more exercises not in my frontal lobe. And yes, that was 7 rounds? We broke from the norm and did to reps down side street which threw off the cadence. Oh well.

    Prayers to many needing healing hands.

    YHC took us out in prayer.

  • Dos Amigos

    Given the unpleasant weather, the difference between one and two PAX is having an excuse to jump back in the car and head home.

    A hot-potato Q was quickly formed with copious amounts of merkins, dips, burpees, and ab exercises.

    Saab abides….

  • Three Holes, Two Fingers

    If only Gypsy’s brush guard could have cleared the signage at Cottrell then Pigskin wouldn’t have ended up at Three Chopt and Gaskins.

    Here was the prescribed route:

    • R on Pump
    • R on Buffapple
    • L on Singingwoods
    • R on Brookmont
    • L on Cox
    • R on Cedar Knoll
    • R on Cottrell
    • Merge onto path into Deep Run Park
    • L onto main road through Deep Run Park
    • L on Ridgefield
    • R on Falconbridge
    • R on Raintree/Pump (M/L)
    • L on Maremont
    • Back to Godwin and VSF

    Numberama, Nameorama, COT

    MOLESKIN

    What Senor Frog does with his fingers on a Thursday night is no one’s business but his.  Mr. Rogers is working on a concept album and ready to rock the Bluegrass Jam to its core next May. 

    ANNOUNCEMENTS

    Prayers for Charlotte

    Prayers for those protectors who put their lives in the way of harm Lunch Tuesday at Tres Machos

  • Let’s play some cards

    3 guys posted for a card game/workout today.

    COP — fun exercises

    Card game — each person receives ten cards. randomly throw out one card. add the numbers up — pick an exercise out of the bag. Voila. Caveat. If two players cards happen to be the same, the exercises are doubled in the amount. That happened twice. 56 merkins was a lot, but we made it through.

    Other exercises along the way to break up the game — 5 pull ups while the pax did squats.
    Shoot your shot — 3 shots to make a bucket. If you miss all three, the pax does 5 burpees, if you make, 10 squats.

    Great job by the PAX today as we figured out the game together.

    SYITG