Category: Richmond, VA

  • Forever 21 (twice)

    A perfect dozen posted in freezing temps to celebrate the good Doctor’s 42nd trip around the sun. Here’s the secret sauce for how these heroes are remaining forever 21…

    The THANG: 

    WARMERAMA: 

    • Mosey around the lot and SLAUGHTER START with x10 BroadJump Burpees
    • Head to the BBall Court and circle up
    • Welcome & Disclaimer
    • Many-a-classic DTH IC Reps, many totaling 42, though there was some apparent difficulty counting past whole numbers…

    THE LATINO SHUFFLE:

    • Hold plank while a number of PAX move their vehicles from the center lot so the unexpected Latino Market could set up

    COP #1: 

    • Mosey out to the big lot
    • BRO CODE 4-CORNERS
    • 42 reps at each corner
    • C1 – x42 merkins, plank for the six
    • Bear crawl to C2
    • C2 – x42 jump squats, Helix for the six
    • Bernie up to C3
    • C3 – x42 WWII’s, Crab plank for the six
    • Crab walk to C4
    • C4 – x42 ___ (something)
    • Mosey back around to the truck&flag

    COP #2:

    • IMPLEMENTS OF WOE TRIPLE CHECK
    • Split up into x3 groups of 4 and partner up within your group
    • Groups take turns with Duo-1 carrying an IOW around the lot while Duo-2 completes core reps. After each Groups’ Duo has a turn carrying the IOW, Groups switch to a new IOW for the next Round
    • IOW’s included a 75 pound 8-foot caber, a 60 pound sand bag, and a 40 pound ruck
    • Reps for the waiting pax were: Round 1 Flutters, Round 2 Hammers, and Round 3 Freddies

    COP #3:

    • TRAVELING 42’s
    • Mosey out to the dog park
    • x42 Chain Smokers
    • Mosey around the dog park and back to the main lot
    • x42 Rapid Alt Curb Steps (2-ct)
    • Mosey up to the top
    • x42 __ (something)

    COP #4:

    • WALL 42’s
    • Reps all together, single count loud & proud
    • x42 Hoedowns
    • x42 Donkey Kicks

    COP #5

    • Mosey over to the other big lot
    • x42 LINE WALKERS – made up on the spot – plank on a parking space line, walk hands from one side of the line to the other pivoting on feet, completing x2 shoulder taps on each side
    • Line up for SPRINTS – 42%, 84%, 142%, 21%

    Mosey BTTF:

    • En route, some Bernie, then x42 Lunges (single count)
    • Back on the court, circle up
    • PLANKORAMA REVIEW – F3 Credo, Mission, and 5CP’s
    • x42 Heels-to-Heaven IC
    • x42 LBC’s IC
    • …maybe something else?

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  After heart-warming bro time with House Party rucking a log around Morning Wood, it was awesome to see a solid PAX gather for whatever YHC was gonna make up on the fly – the only plan, do 42 of everything. When YHC doesn’t plan the workout ahead of time two things happen: 1) it turns out to be brutal, and 2) YHC forgets all the stuff we did. Great to have ChaChi with us DR from Concord NC, and it was fun to get creative incorporating the Implements of Woe into a COP. Not quite cold/precipitous enough to freeze the beard, but still damn chilly. Really appreciate all these guys coming out. Also enjoyed a brief Coffeerama with Mudslide at Starbucks after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tue 12/3 OTB RUCK (0515 launch) – Meatball has the Q, Midlo Middle (SOT/MOT) location
    • Sat 12/7 Magnum PI at Dogpile
    • Mon 12/16 Woodsman VQ at Alamo
    • Tue 12/17 Rosie’s 12DOC at NoToll

  • still got it!

    After 42 trips around the sun, YHC still has it (IYKYK), but the outstanding morning wood wasn’t solo after all. Having planted the flag and hung the truck banner, House Party arrived as YHC’s first Birthday present, a welcome sight indeed! At 25 degrees, YHC was thinking he could do with another layer as we rucked to the pit, but then within just a few minutes of carrying one of the 8-foot logs, we were well warmed up. We made it most of the way around the loop before taking a break for x42 ruck squats, then re-shouldered the log to deliver it to the truck. With 25 minutes to go, we speed-rucked a woods path loop and came out at the nature center to discover Mudslide and Big Rig (cutely matching gray and black outfits) getting in a couple miles. Got back in time for a few minutes of stretching as PAX showed up for the Bootcamp. Yours AYE! ~DTH

  • Turkey Trot The Had Way

    Before the “Face News” workout of Thanksgiving history, 2 runners got in there miles

    Run was simple a out and back to end Grove road while stopping every 5 minutes for 25 Merkins.

    Great catching up with Boberry and catching up on some Merkins

    Spit On That!!

  • Bro-Code Black Friday

    On this nice and chilly post Thanksgiving day 4 regulars + Wally assembled at Godwin High School for another Bro-Code run. We opted for the typical bro-code route:

    Right on Pump up to Church Rd. – back to last
    Left on Church up to Copperas Ln. – back to last
    Left on Ridgefield Pkwy. up to intersection with John Rolfe Pkwy. – back to last
    Continue on Ridgefield to Glen Eagles Dr. – back to last
    Right on Glen Eagles, left on Old Prescott Rd. and all the way back to Godwin.

    Numbers, Names and Mr. Rogers took us out.
    Great run, great company and 2nd F after at Dunkin’s.

  • [NewKent]The Black Friday State Farm Olympic Decathlon

    Six Black Friday Stallions emerged with the sunrise, eager to take part in The State Farm Decathlon. 1 being a new comer, picked one heck of a beatdown to be his first! PoolBoy surprised us all with his unexpected arrival! And Big Rig was first on site this morning running the parking lot when YHC showed up for set up. Thanks guys for coming out and supporting the New Kent crew!


    Warmarama

    DQ’s, Arm Circles, Reverse Scorpions, Knee Knockers, Run the 1 mile course for an overview.

    The Thang!

    2 Laps – 20 reps per station, Station 9 is 5 reps. 5k of running.

    • Station #1 Merkins
    • Station #2 Kettlebell Swings
    • Station #3 Coupon Curls
    • Station #4 Bench Step Ups
    • Station #5 Burpees
    • Station #6 Pull-ups
    • Station #7 WW3’s
    • Station #8 Pole Smokers
    • Stations #9 Fire Hose Drag
    • Station #10 American Hammers 2ct.

    Announcements and Prayer Requests

    YHC took us out in Prayer.

    Welcome to our newest F3 member Hoosier Daddy! Brilliant nickname by Big Rig! John is originally from Indiana, big Bulldogs basketball fan, definitely not Hoosiers, but somehow it stuck as he’s a father of 4! Thanks for coming out Hoosier Daddy we hope you come out to many more!

  • Cinco de Mary

    A formidable five arrived at Friday RAMM to burn off (some of) those holiday carbs….

    Routes are outlined below….

    4’s:  Complete Paxton/Ampthill loop and then head back to Mary via Grove… 

    5’s add on Hillcrest Loop  

    6’s extend into Windsor Farms in search of a 90-degree intersection.

    NMS: No takers on the 5m route, and two ruckers covered an undisclosed distance. Great 2nd F at Libby Market.

    Saab abides

    6 Mile: https://onthegomap.com/s/coi0h7r1

    5 Mile: https://onthegomap.com/s/eivfv02t

    4 Mile: https://onthegomap.com/s/eueucs29 

  • Black Friday at Satan’s Hill

    After battling through the bourbon/beer, tryptophan and parents/in-laws yesterday, PAX members came out at 5:30 this Black Friday morning to only see a line of 4 HIMs for the doorbuster deal! Everyone was excited to know that they arrived early enough to flood Satan’s Hill when the doors opened. According to the Starlink Satellites that crossed through the sky, here is how it went down:

    Warmup mosey to the end of the parking lot and back to circle up for IC exercises – SSH, Arm Circles, Copperhead Squats, Merkins, Butterfly Stretch, LBC’s, Knee to Chest, Roscoe’s Mom

    COP 1: “Satan’s Hell” – Start at the bottom of Satan’s Hill, your goal is to end at the top of the hill. Rules are as follows – You have 3 modes of transportation to choose from: Bear Crawl, Lunges and Broad Jump Burpees. You may start with any MOT that you wish, but in order to change to a different MOT, you must pay a 25 merkin penalty. If you wish to keep the same MOT, but just need a break, there is a 25 double count flutter kick penalty. Once you change MOT, you may not go back to the one you gave up. And Go! Hermes led the way to the top using bear crawl for 1/4 of the way and then relying on the legs for lunges the rest of the way. Taziki was a beast showing off the bear crawl for 3/4 of the way and finishing with lunges, meanwhile Crabgrass and YHC did a blend of all 3 MOT. No flutter kick penalties required. Well done fellas!

    COP 2: Quadruple Check at the top of hill. P1 – Buckin’ Broncos, P2 – Freddie Mercuries, P3 – Squats P4 – Runn halfway down Farnham Dr and back. Bernie back down the hill to the parking lot

    COP 3: Partnered up for a Dora with coupons – 100 Merkins on 2 side by side cinder blocks for increased chest range of motion, 200 Skull Crushers, 300 Bicep Curls, Planned for 400 Overhead Raises, but ran short on time, therefore only got through about 150 per duo.

    Time Called, Numbers, Names, Announcements (Hermes leading at The Bridge tomorrow for his birthday Q, Meatball leading a ruck next Tuesday which will be held at the Midlothian Mines – more details to come on slack, Rosie’s 12 Days of Christmas 12/17), Prayer Requests (No specific requests, so just for those unspoken prayers and all that we have been blessed with this Thanksgiving season).

    Thanks for coming out this AM fellas. Was starting to get a little worried at 5:27! Have a blessed day and enjoy the long weekend!

  • Penalty Burpees on Thanksgiving

    YHC was downrange with 21 Carpex HIM’s for a soggy Thanksgiving convergence. BB from Tea Party below:

    Not much to say, just a perfectly executed Thanksgiving Convergence by the amazing co-Qs.  Coco Crisp led our warmup, which quickly devolved into Angry Coco handing out 20 penalty burpees. On average, the PAX completed about 4 each.  
    Thang 1: Partner 7s around the Arts Center. Started to drizzle near the end.  

    Thang 1.5: Quick partner bear crawl exercise, where the smart PAX used the sidewalk rather than the pavement.  

    Thang 2: Very creative Paula Abduls starting at the Arts Center back to the police deck. 2 light poles forward, 1 back.  The weather became more clement. Many PAX severely strained the definition of “Mary.” Burt Reynolds’ heart rate nearly hit 70 at one point.  After the first flash of lightning, we ended Thang 2 early and returned to the parking deck for Mary. Boat canoes were a crowd favorite.  Coco ended with a great message on being thankful and thinking of others.  

    Announcements: Flag football game this morning! Christmas parade (sign up!) on 12/14. Christmas party on 12/19.  

    Prayers: NTB (F3 RVA)’s grandmother, Bartman’s SIL, travel, unspoken.  MIAGD and Happy Thanksgiving!

  • Holiday Pre-Party

    I was ready for a potential solo workout this evening as many of our regulars were out of town/busy………But House Party was already warming up the pavement when I arrived. We added a couple college kids, including an FNG. It was time for House and YHC to show these young guns how we roll in F3 RVA.

    To the back of the church for Warm Up: Side Straddle Hops, Ukranian Soldiers, Helicopters, HR Merkins, Carolina Dry Docks, Alabama Prom Dates, Freddy Mercuries, Lunge Walks, Mario Jumps, Karaoke, Broad Jumps, Bear Crawl

    Exercise One: Dora with 100 Merkins, 200 Dips, 300 Squats

    Mosey to the Covered Walkway for an Ab Challenge:
    25 WWII Situps, 50 Heels to Heaven, 75 Flutter Kicks, 100 LBC;s

    Head back towards to Flag for a Curb Crawl. Man at the end does 2 burpees, then runs to the front.

    Bernie around the parking Lot, then finish the last few minutes with Super Crabs.

    Numbers/Names/Announcements

    YHC tooks us out

    Final Thoughts: It was great seeing Groupie out for second street week! He is a VCU student and works for G Force. He brought his younger brother, who we named Shortstop. Reportedly, Shortstop is a 20 year old former high school baseball player who is trying to get back in shape. He is also the tallest person in the family. Both of these young men were looking strong, even as they struggled to keep up with the two Crossing legends. Have a great Thanksgiving!

  • Black Listed

    Four lords of the gloom rucked a few miles through neighborhood discussing a variety of topics, one of which being the blatant corruption of our legal system. A resultant revelation may be that YHC’s obstinate participation in hanging a jury on a murder trial some years back may have resulted in YHC being black listed from ever again being drafted for jury duty – we’ll call that a win. Coffeerama after was awesome. Please join us in prayer for brother Doublemint who found out this morning of his Uncle Jim’s passing. And Happy Thanksgiving to all! Yours, DTH