Category: Richmond, VA

  • Argentina, we feel your pain

    The THANG:

    Six studs showed up post world cup final. Some mourned the loss of Argentina, others complained of too many brews/ late nights. After warmups we spent all morning on the pitch.

    WARMERAMA:

    • Mosey around the parking lot and back to the bells, circle up
    • Variable IC Reps to get the muscles warmed up

    COP #1 and only: Modified KB suicides on the pitch

    • Mosey down to the football field/pitch
    • YHC explained the following to moans and growns from the PAX:
      • Start at near end zone,
      • carry KB to 5 yard line
      • Do 10 KB swings,
      • Drop KB and run back to the end line
      • 5 burpees
      • Run back to KB and move up to the 10 yard line
      • 10 more KB swings
      • Run back to end line (without KB) and 5 more burpees
    • This continued for the full length of the field, moving in 5 yard increments to the opposite end zone line
    • We moved from 10 swings, to 10 goblet squats, to 10 pulls, and then 10 clean/press
    • halfway through the 5 burpees became 5 merkins
    • Brocode – at every 10 yard interval, we waited for the six with rotating abb exercises
    • By the end of the workout, we had done 50 burpees, 50 merkins, 200 of various KB exercises noted above, and sprinted around 1.2 miles

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  This mornings COP felt like it would never end. After the lopsided game yesterday it felt only right to get on the pitch for a beatdown. Unlike Argentina, however, our physical pain brought success. Well done fighting through to the end men, what a bunch of studs!

    Announcements: (see SLACK!)

    • Get on the Q sheet
    • Get an OTB ruck going
    • Grow ruck prep

    Prayer Requests:

    •  Accountability and diligence as we push to improve our bodies by adding good things and avoiding overindulgences.

  • River Run Unite

    YHC’s M was out of town to Mt. Hill and Brigstock loops were proposed, Bullseye answered the call and we met on the road at Lake Patrick Henry. 3.5 miles in total.

    Ran into a couple other F3ers walking some miles and thus the PAX doubled in size.

    -Singer

  • Five Strangers

    Five regulars went to Stranges to smell the flowers. On the way there we did some warmups and then 4 corners of 10 merkins, 20 jump squats, 30 lbcs and 40 two count Freddie’s. We did a total of 50 merkins, 60 jumps, 60 lbcs and the 40 Freddie’s.

    Not at Stranges yet, we did 10 HRM and 20 squats in their front parking lot at each median. About 5 times.

    We then moseyed to the back parking lot to smell flowers and then do 4 corners where the pax got to choose. Tatar started us with 10 burpees, Banjo picked 20 WW2, Seymore picked 30 Penguins and Attila 40 side crunches (each side).

    We started the trek home and first took care of some lady issues at the Women’s Center. We did Rosalitas, Dollys and Monkey Humpers. The pax asked for APDs and either they don’t understand what OBGYNs do or they need to talk to their spouse (or both).

    We wrapped things up at the hill. Had time for 7s of HRM and Tysons. Then we headed back to the start and did a little Mary.

    thanks for letting me lead.

  • No Red Sun Here!

    4 men and a 2.0 emerged from the gloom for Beaver beatdown at The Lumberyard. Beaver instates Trash Pandas for the morning. Trash Pandas you say? I’m glad you asked! Anytime the PAX crosses paths with a trash can of any sort, they must perform 20 reps of any core exercise.
    Mosey to the helipad for some Warmarama!

    • Deadman Hangs
    • Michael Phelps
    • SSH’s
    • Runner Stretch
    • The Wives
    • Merkins
    • Leg Stretces

    Mosey to the Diamonds hitting a few 🗑️’s along the way.

    CoP1 – 4 Sets

    • PAX Bear crawl one lap around the center court rock pits
    • PAX Runs out to 1 of 4 lanes between the diamonds and back
    • Perform 50 reps of the following exercises: Merkins, Air Squats, CDD’s and Lunge Walk.

    CoP 2 – Mosey to the ODG -for 5 sets of 369

    • 3 Pullups
    • 6 CDD’s
    • 9 WWII’s

    CoP 3 – Indigenous Peoples Run half mile back to the flag with 3 Merkins.

    Numbers and Names!

    Announcements – Muddy Run this coming Saturday!
    -YHC and the M are now expecting baby number 4! Party on Wayne!

    Prayers for our main man Commando as he’s occupied with a big workload at the DC right now.

    YHC took us out in prayer. You guys killed it this morning, that workout was a little demanding, but yall survived!

  • Apparently this is a thing that these guys do weekly and because they don’t post a backblast nobody knows it even exists….

    5 men gathered for a pre-ruck. Launch at 5:56 for 4 Miles at a 16 minute pace.

    No doubt it was hot and humid

  • Gypsy 2Pack Shakur

    Today we learned that in this awful air quality (thanks Canada), that Gypsy is immune to it…after smoking 2 packs a day in his youth. The rest of us modified.

    Warm up, mumble chatter, stretch, mumble chatter, and we’re off…

    100 yard mosey with every 5-10 yards roll the die to see our exercise. After 13 of us went we went through Burpees, Merkins, Squats, Air Jump Ropes, WWIIs, and a bunch more.

    4 Corners (Prostitute Style): A roll of the die told us 10 Burpees, 15 second Plank, 20 Squats, and 25 Merkins (with an audible of Lunges to audible for Burpees every other corner).

    Break Time: 25 WWIIs, 25 2 count American-Irish Hammers, 25 Side Crunches.

    Tripe Check: Roll the die to see our exercises after each round, with a variation of Merkins or Wide Grip, Squats, WWIIs

    Break Time: 4 mins of Abs with American Hammers, Crunch Frogs, Heals to Heaven, Dollies, Rosalita’s, Flutters, and more.

    Next week at Grid Iron is the BDay Q of WhiteDeer and Byproduct!

  • Carpe Diem everyone

    What’s harder…. Getting gear ready, dropping it setting up the area what I have in mind, or after everything’s done putting it back in the car bringing it home and unpacking. Today for a bit, I thought I was going to be solo but Pierogi and Purple Rain showed up so we had 3.

    Over to the smaller basketball court for things I had set up for a potential group of 10. Jump ropes, bands, a spot for Superman’s, Battle ropes, curls with the bands, ball slams, kettlebell, bands for jump forward and run back, sand bag for over the shoulders. First round went pretty good, after that Pierogi said each spot add 20 more (we did). Example: 100 jump ropes became 120, 30 ball slams became 50 etc. Then we had a little fun with the slam ball. A few revolutions with. tossing it, a burpee then back up in time for the next one. Next round we went all out. Throw it fast and hard off you drop it 5 Merkins(Purple Rain the first time next round no one did). Final stretch home….150 jump ropes, 100 double count battle ropes 30 swings and 30 curls(I can grip it down at the bell part squeezing it finish with 10 over the sand bag burpees. We became 3 guys trained really hard finished then walked back to the flag for a quick close out and prayer to end it all.

    I just grabbed Friday at Satan’s(I have skipped the last 2 weeks wanting to get a little extra rest work still getting used to days with work it is going to take a good while to get my body fully back to normal so if there’s are times where you don’t see me, don’t worry. I am thankful I found something that is not nights i if I had continued, health wise it would not have been good. I have a couple of F3 thoughts if anyone wants to hear one thing I would like to go and another a potential change. See you next time

  • Bon Futbol

     surly squad of six smog studs assembled on the packed pitch of Bon Air Elementary for a wee tribute to the World Cup final. Here’s how we earned the iced coffee trophy:

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • CHSquats while DC laced up
    • Mosey over to a grassy patch and circle up for a mashup of Warm-up Reps (not IC) while we seeded the morning’s 60’s boppin’ playlist with The Contours “Do You Love Me”
    • SSH’s broken up with Burpees
    • Soldiers, DQ’s, Squats, Lunges
    • Merkins, Dancing Bears, Mtn Climbers
    • WWII’s, Scrumchy Frogs, Leg Raises, LBC’s, APD’s, Heels to Heaven, and probably others
    • Series of sprints & stretches
    • Combo Mtn Climber / Plank Jack to finish

    SOCCER MATCHES:

    • The Pitch:  Small side goals maybe 40-50 yards apart with a field just 15 yards wide marked woth cones
    • The Balls: regular soccer ball, and a huge Nerf soccer ball 
    • Team 1 – DTH/Dookie/Bronco
    • Team 2 – Belay/TinMan/DestinyChild
    • Match #1 – BIG Ball, PAX must remain in Crab Walk or Bear Crawl (pick your poison) with x10Merkins for ALL PAX if ball goes out, and x3 Burpees for losing team if goal scored
    • Match #2 – Regular Soccer, other reps called for out of bounds
    • Match #3 – Big Ball, pure Crab Walk and kicks only, more core/abb reps for out balls
    • Match #4 – Reg Soccer, new reps
    • Match #5 – Switch to big ball with normal stand-up soccer, new abb reps
    • Match #6 – Reg soccer, new abb reps
    • FINAL SCORE 3-2 for Team 1

    Mosey BTTF for COT:

    • Counterama # 66
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • ICED COFFEE!!!

    NMS:  Awesome to have even numbers for our soccer mashup matches today. Destiny’s Child was the only one dedicated enough to wear cleats. The 60’s playlist turned out to be AWESOME for a fun bopping beat throughout the 45min sweatfest. We did a LOT of core reps with as often as we put a ball out of bounds on that tiny pitch, and we’ll be feeling all that crab/bear movement as well. None of us were exactly Messi-level footwork, but lots of fantastic effort and competitive spirit. Appreciated your company this morning brothers – have a GREAT weekend! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

  • Huffing and Puffing

    A nascent 9 showed up to run/walk/bike in questionable air quality conditions.

    Saab abides

    Routes:
    5.1 mile route

    4.1 mile route

    6 mile route

  • Playground Games

    The call was put out and 7 curious jeopardy contestants showed up to see what games YHC had in store. Saab was stalking the tennis courts pre workout and caught YHC planting some workout props.

    Started with some much needed stretching, all the sound effects were there for the stretching routine. Then we moseyed over to the tennis courts for the fun.

    It went like this – while downrange visiting F3 in Southport, NC YHC was introduced to this workout. It requires a coin and a whiteboard.

    flip the coin and listed on the whiteboard is ten rows, in each row there is an exercise get heads do the heads exercise get tales do the tales exercise. Every other round run to the end of the tennis courts. Get to the end of the list – we got to finish the ones we didn’t flip so dig deep into the memory banks to do the remaining exercises all together.

    After that we took another mosey around the track over to the smooth cool concrete of the covered area for Mary, becuse YHC is a benevolent Q, and didn’t want to subject the pax to the rough asphalt of the parking lot.

    Names, announcements, and prayers, and YHC took us out.

    Don’t forget to take a breaking break sign up!