Category: Richmond, VA

  • Sex in Driverless cars

    We took a Waymo “robotaxi” while we were in Austin, Texas. No driver (and no tip!) We discussed over post-workout coffee how this might impact high school dating.

    Disclaimer

    Warmup

    • 20 SSHs in cadence
    • 20 IWs in cadence
    • 10 Don Quixote in cadence
    • 20 Copperhead squats in cadence
    • 10 Merkins in cadence
    • Stretch (Right foot/right hand; Pfannkuchen)

    Move to covered walkway for Ring of Fire. I led off with

    • 15 Lawnmowers OYO, Mosey to end of walkway and back
    • Repeat the first exercise and add 15 curls, Mosey to end of walkway and back
    • Repeat the first two exercises and add 15 tricepts, Mosey to end of walkway and back
    • Repeat the first three exercises and add 15 Squats. Mosey to end of walkway and back
    • Repeat the first four exercises and add 15 Calf raises. Mosey to end of walkway and back
    • Repeat the first five exercises and add 15 Flutters, Mosey to end of walkway and back
    • Repeat the first six exercises and add 15 Skull Crushers, Mosey to end of walkway and back
    • Repeat the first seven exercises and add 15 Sit N Press, Mosey to end of walkway and back

    Mosey back to the flag for

    • 20 Heels to Heaven in cadence
    • 20 APDs in cadence
    • 20 Crunchy Frogs in cadence

    Finished!

    Announcements:

    2nd Tuesday, 2nd F: Firehouse Subs in Innsbrook

    1st Weekend in May: CSAUP. Slack for details

    COT

    In the third temptation of Jesus (Luke 4: 9-12), the devil tells Jesus to throw himself down from the pinnacle of the temple because God will protect him. Jesus responds “Don’t put the Lord your God to the test.” The point; it’s one thing to ask for God to protect you from things you couldn’t prevent. But if you do something stupid, that’s on you.

  • Scram: Respect, Respect

    Today is Scram’s 67th trip around the sun. We had a smokefest to celebrate to make him earn those lunch beers today.

    WARMARAMA: Mosey to far bus loop for SSHs, helicopters, dead man hangs, merkins, and WWIIs.

    Mosey to football field through “Machismo’s Gate.”

    COP 1: The Snake

    Start on corner of the field where goal line and sideline meet. Run along the goal line to opposite sideline. Run up sideline to 5-yard line, then run along 5-yard line to opposite sideline. Run up sideline to 10-yard line then drop for 10 merkins. Run along 10-yard line to opposite sideline, up sideline, back across 15-yard line, up sideline to 20 then drop for 20 merkins. Repeat – 30 merkins at 30-yard line, 40 mountain climbers at 40-yard line, 50 mountain climbers at 50-yard line. 

    Man Killers was the half time show, not Janet Jackson’s breast. Tried my best to channel Doozy’s easy count when leading Man Killers but lost my breath. Descending snake with mountain climbers at 50- and 40-yard lines then flutters at 30-, 20-, and 10-yard lines.

    Mosey to bottom parking lot.

    COP 2: 11s

    1 squat at bottom of hill. Run up then hit 10 carolina dry docks at the top. Slowsey down. 2 squats at bottom, run up, 9 dry docks at the top. Repeato all the way to 10 and 1.

    Mosey back to flag.

    ANNOUNCEMENTS: Century Classic on 5/2-5/3. SIGN UP for a team. 

    PRAYERS: For Scram’s 67th year on earth. He is a bad ass pushing every day to be more physically fit and mentally awake – an example for all of us to follow.

    For L Woods and his wife that they get good news. 

    For all the PAX making travel memories with their Ms and 2.0s this spring break. May come home safely. 

  • Numbers, Annoucements, wait… GO F3!

    6 gloom warriors rolled into a dark, foggy & misty morning at Timberwolf. As Led Zeppelin says, “So I’m packing my bags for a misty mountain, where the spirits go now, over the hill where the spirits fly!” It’s 5:30, time for FlyBoy to make his decision; boot camp or ruck? YHC got excited when he saw the weighted vest emerge from the trunk of his car. Crabgrass joined for moral support. And we were off, 3 ruckers (Crabby, FlyBoy, TSG) and 3 boot campers! I don’t think anyone signed up for bootcamp Q, so I think they rotated, TSG took the ruckers.

    Ruckers made their way to the track for a little interval training, while the others went off to do their thang.

    The Rucker Thang

    1 mile interval: 400M shuffle/ 400M ruck / 400M shuffle/ 400M ruck

    4 corners mile of pain; start at corner 1- 5x overhead press (changed to merkins after a mighty struggle and complaints from the gallery of having to take weighted vest on and off). Shuffle to corner 2 for 5 squats, ruck to corner 3 for 5 jump squats, shuffle to corner 4 for 5 pickle dippers, ruck back to corner 1. 4x400M rounds going up 5 reps each round finishing with 20x reps per corner.

    We had about 7 min until 6:15, so we made our way over to Kitten Lip’s, I mean FlyBoys moms classroom where she said she left him a little note in the window. Sure enough, we rounded the corner and saw GO F3 in the window. Very cool. After that, we made our way back to converge with the bootcampers to wrap things up.

    COT

    • Count/ Namerama (Of course I forgot to do names, thanks for correcting me Crabgrass)
    • Announcements: CSAUP coming up- sign up!
    • Wins/ Prayer Request- Pray for all PAX, family and friends who may be facing challenging circumstances. Mudslide took us out.

    Enjoyed the company as always; F3 has truly changed my life around for the better and I’ll always be greatful for all of you. Thanks for continuing to push me to become a better man both physically and mentally. Look forward to the next one!

  • 3 During Spring Break

    2 Runners and 1 Ruckers came out Thursday during Spring Break

    YHC preparing for the monument next week got in 4.25 miles with run around Rutland and Cool Spring Trail.

    Opus did the same route on a 4 on 1 off run

    Corned Beef was the lone Rucker and got 3 miles in

    SPIT ON THAT

  • 2 Wild & Crazy Guys

    2 wild and crazy guys emerged before sunset at PFP for a swinging evening beatdown and not looking for any foxes or ladies with the poop on their shoes!

    Warmarama!

    Mosey to the East Octagon for OYO stretching. Mosey to the coupons.

    COP 1 – 3/6/9’s

    Rifle Carry Shuffle Coupon to the Outdoor Gym. Coupons were used to get them deep Merkins! 5 sets – Run 400m – 5 Sets

    COP 2 – Lt Dan Coupon back to pile. Stop Quarter of the way for 20 single arm rows. Stop half way for 20 2 arm rows. Stop 3 quarters of the way for 20 coupon curls.

    Mosey to the football field for 5 mins of Mary, this is the part where the farts really came into play via YHC!

    • 25 WWII’s
    • 1 min low plank
    • 25 each side LBC Obliques
    • 20 H2H’s
    • 20 2 ct Penguins

  • Pringles

    Cop – it was a cool spring morning that brought out a hardened Amelia crew and two New Marketeers to get it done. Once I saw hardywood don the weight vest I decided it was a beast for sure. We warmarama in the usual ways with ssh, stretching that hardywood couldn’t do, and a jog over to the THANG – a beast built on the sweat of the men stacking until we slayed it. Merk/pj’s/ww2/LtD’s/jump squat/ssh with a 3 burpee Amelia style buy in at the tail end. Hit a sesh of dojo Dan with some front/round kick and karate style punch training. Wrapped up with a scholls lead stretch. Privileged to lead you boys. COT with name/numberama, annc and thx brought us out. You guys are animals, way to work.

  • The Ghost At Grandma’s House

    3 strong for the latest edition of the Crossing. No Wed night activities at the church – so we had the place to ourselves. The following is a brief summary for your viewing pleasure:

    Mosey to the center parking lot for Warm-ups: Don Quixote’s, Jazzercise, Copperhead Squats, Shoulder Taps, Australian Snow Angels, Hand Release Merkins, Freddy Mercuries, Flutter Kicks, High Knees, Butt Kicks, Karaoke, Lunge Walk.

    Mosey to the Monkey Dome for Exercise One:
    Grab a block and complete Chest Press, Curls, Tricep Extensions, One arm Shoulder Press, Block Swings

    Exercise Two: Triple Check
    Runner carries a log to the end of the field and back. Others do WWII’s and Bobby Hurleys

    Mosey to the parking lot for Exercise Three: Man Harmers
    10 Side Straddle Hops, Forward Straddle Hops across the parking lot, 20 SSH’s………repeat pattern up to 80.

    Exercise 4: Wall Work
    Balls to the Wall, Chicken Peckers, Wall Climbers, Donkey Kicks, People’s Chair.

    BTTF for 1 plus minutes of Monkey Humpers.

    YHC took us out

    Final Thoughts: Strong work by the PAX this evening. Great to see Ghostbuster out for a second straight week. Birdman shook off an early foot cramp and was leading the way as usual. Highlight was seeing a random car in the back parking lot leave as soon as we started doing Monkey Humpers. Works every time.

  • Old School Military Workout

    A nice day for a stroll: five gents began with a light warmup consisting of 20 Don Quijote’s, 20 Ukrainian soldiers, a chest and hamstring stretch, concluding with 20 Merkins. Our workout took us around the AO twice with measured stops where we executed 20 Merkin’s, 20 WWIIs, 20 wide arm Merkins and 20 flutter kicks after which we incrementally held our feet up at 6 and 18 inches for approximately one minute. 20 buddy assisted elevated sit-ups, 20 buddy assisted elevated Merkins, a 100m sprint, traced the parking lot lines, 20 elevated Merkins, 20 elevated sit-ups, 10-1 Man killers, 20 WWII’s, 20 wide on Merkins, 20 elevated rock sit-ups, And 20 flutter kicks.
    Everyone, please welcome Ghostbuster to F3.

  • I Don’t Think It’s In Yet…

    A delibrate dozen arrived to traverse the same route as last week – albeit in reverso…

    Saab abides

    Routes (non-reverso)

    https://onthegomap.com/s/lravrkb7

    https://onthegomap.com/s/icrpkobr

    https://onthegomap.com/s/0odtf893

  • Ruckhenge 040225

    4 men gathered on this crisp Spring morning for a short 3.5 mile trip around Huguenot/Westchester. April fools and fraudsters were the topic of convo for much of the morning. We then felt the Bern on a couple hills before returning to Einsteins Bagels for a discussion centered on chaos and order. JP’s 2nd rule for life. Thanks for the company and discussion gents.

    Announcements: Century Classic is coming up so join a team and check Slack for details/updates.