Category: Richmond, VA

  • Make me sweat

    As the morning temperature plummeted from a balmy 50°F to a brisk 33°F, four dedicated regulars gathered to enjoy a travel-free Thanksgiving workout. On the way to the AO, the last song I caught on the radio was “Make Me Sweat.” It got me thinking: would it even be possible to sweat in these freezing conditions? Turns out, it definitely was! The main event consisted of four loops around the lake, switching directions after each lap. Between laps, we knocked out 20 Derkins, 20 Dips, and 20 Crunchy Frogs. Pigskin’s recovery is very impressive—so much so that we thought he might be sneaking in extra mileage by running laps in the opposite direction. We wrapped up with a few minutes of abs.

    Safe travels to all, and may your Thanksgiving be full of gratitude, good food, and great company!

  • Come for the workout, stay for the laughs…

    …the gift of beer is just extra incentive!

    15 thankful men beat the fartsack and “greeted the dawn of a new day”(-Patton Gleason, Hardywood, 40-something)

    At the end of the workout, everyone’s “cups were full”(-Christian Craft, Flatline, 40-something, almost 50)

    Circle up on church patio for:

    COP: SSH’s, Invisible Jump Ropes, Arm Circles F&R, Freddie Mercuries, Inverted Scorpion Kicks, Ball Lickers (just because Saab was there), Regular Scorpion Kicks, 3 Burpees OYO

    Mosey to the large parking lot for:

    Build-a-Burpee Four Corners, Bro-Code:

    Corner 1: 40 Kick-Outs

    Corner 2: 30 Jump Squats

    Corner 3: 20 Merkins

    Corner 4: 5 Burpees

    That was fun, lets run it back!

    Team up for a:

    Triple Check:

    Partner 1: Run to church buses and back

    Partner 2: Wall Sits

    Partner 3: LBC’s

    Three rounds, of course

    Partner up for:

    Partner Leg Tosses 2 rounds x 20 reps each

    Find a new partner for:

    Wilson’s Dying Boxing Cockroaches or something like that 2 rounds x 20 reps each

    Mosey over to the Donkey Kick wall for:

    Donkey Kicks, of course

    10 DK’s, then bear crawl, 10 Hand-Release Merkins, then Lunge back. 3 Rounds

    Mosey back to the VSF circle up for 4MOM:

    LBC’s, Flutter Kicks, APD’s, Handshake’s Star exercise, Diamond Merkins, Fudd’s O-Face exercise, others…

    Numbers, Names, Announcements and YHC took us out!

    Fake News Thanksgiving History workout tomorrow at 45MOM!

    Welcome to First Watch virgins, Saab and Wedding Singer! Glad you could join! Saab told the Lentil/Chick-Pea joke again for those that haven’t heard it before and for those who have heard it many, many times. Also, Saab has strong thighs. If you ever have to partner with him for Wilson’s Boxing Cockroaches, be prepared! O-Face exercise from Fudd was a good one. The workout started out with exercises that YHC hates doing and then realized that YHC hates them all.

    Enjoy the Holiday Season and remember, this is the SZN of GVN. Enjoy the gifts responsibly and YHC will SYITG!

    Also, 87% attendance at coffee after the workout!

    Kubota “abides”(-John Crabtree, Saab or Sabb, 59)

  • The End of My Comfort Zone

    Change began yesterday morning for YHC, as I embarked on the most uncomfortable Ruck to date. No, it didn’t have anything to do with the weight on my back, it was due to a lack of the pre workout deuce I’m accustomed to, how many of can relate?!

    “Just the two of us!” I sang as Choo Choo and I rucked the gloom of PFP. Trying to keep it light and my mind off of what was the b-hole sweats, or aka mud butt. We had plenty of good discussion and may have got our mugs caught on the parks entry trail cam near the end of it, I’d like to see how pale I looked in that shot!

    We made it to the 3 mile finish line shart free thank God!

    See you at convergence fellas!

  • Inverted Monkey Humpers?


    3 Pull Up Enthusiasts came together at Goyne Park for the latest version of Pull Up Training. It was a warm 70 and sunny for a late November morning, so the Pull Up bars weren’t frosty which will be the case before too long.


    Started with some arm circles and other neck, chest, and arm stretches. Then we got into it.


    10 Hollow Rocks x3 sets


    Corn Cob Pull Up Pyramids  (this was Pool Boy’s first time)


    Followed by


    Dip Pyramid starting at 5 reps and rotating between Corn Cob Jerkins


    Finish up with 3 sets of Chest to bar Pull Ups to failure or Jerkins to failure.


    I tried to do a hanging jerkin from a giant bar that was above the Pull Up bar, but it looked more like an Inverted Monkey Humper.


    Happy Thanksgiving Everyone!!

  • AMRAP-EMOM

    Day before Thanksgiving, frost on the windshield, Let’s Go!

    8 HIMs came out of the gloom at Mag Green this morning, ready to shed some layers once they warmed up a little. YHC felt compelled to deliver. Warmup run around the parking lot, some key stretches to loosen up, and away we go.

    AMRAP – Sandbag thrusters/LBCs/Banded Merkins: rotate through each exercise, 45 seconds as many reps as possible, 30 break in between reps. Finish each round with a run around the parking lot. 3 rounds total.

    EMOM – 1x SSH/1x Squat/1x Merkin, run to end of parking lot and back. Each round add one rep (2x SSH/2x Squat/2x Merkin, etc). Awesome job Futon and Dumar for hitting 20x!

    Run around parking lot to finish things up.

    Announcements – 11/28 Thanksgiving Convergence, 11/30 Bridge, 12/16 Alamo split (Bootcamp or 5k Tacky Light Run through RounTrey), 12/17 Rosie 12 days of Christmas – sign up on Slack for Secret Santa.

    YHC took us out in prayer. Safe travels for everyone, and take some time to reflect on all that we have to be thankful for.

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  • Daville TCB

    Trout and YHC posted for this work out on Monday. Tabata was on tap and we caught up on all the current events along with getting a great workout.

    Numberama, Namerama, Trout took us out in prayer.

  • Merkin Madness

    Five lonely souls start their day with an effort to improve their bodies. They start with a little warmup which included 20 in cadence Merkins. Then moseyed around the football field to end with five Merkins on each step of the bleachers (about 30 Merkins). Feeling pretty good, they mosey their way back to base camp where they obtained five coupons, which they affectionately named Cindy. Everyone having their own coupon, they began a little workout with Cindy: 15 military press, 15 squats, 10 Merkens with one hand on Cindy both sides, 15 military press, 15 squats, 10 in cadence Merkins with feet elevated on a picnic table and both arms on Cindy. Two men transported four coupons about 100m away and moseyed back while the other three men relaxed with 10 elevated Merkins and 15 dips. When the first two men returned, they were able to relax in the same fashion and two of the three men moseyed to retrieve the coupons while the third guy rifle carried the remaining coupon down and back.
    Once everyone returned, they moseyed until the discovered some poles and began to do 10 in cadence Merkins on the pole, 15 Pole Smokers, and 20 pole squats. Again they moseyed for about 30sec and did five Merkins (this was done twice). When they reached their destination they did 10 in cadence Merkins and moseyed to a wall where they utilized the people’s chair and completed 20 Hoe Downs, 10 Carolina Dry Docks standing, then we moseyed back to base camp to end the formal portion of our workout.
    We had one FNG who hung in there all the way, so everyone please welcome Mario Kart to F3

    ____________Homework for the group, do at least 75 Merkins before the day is out._________

  • Do you even eat Chili?

    Two days later and it sounds like you can’t handle your chili… 7 boys from the hood and 1 Westhoe came for all the smells. Check your shorts!!

    Warmarama: One Lap around the school, SSH, Arm Circles, DQ, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Bear Crawl to the curb, Incline Merkins, Decline Merkins.

    The Thang:
    4 Corners
    -Mosey to the 1st Corner, 20 Curls: Drop KB run to the start and back. 20 Curls
    -Mosey to the 2nd Corner, 20 Curls, 20 Lawnmower: Drop KB run to the start and back, 20 Curls, 20 Lawnmower.
    -Mosey to the 3rd Corner, 20 Curls, 20 Lawnmower, 20 Shoulder Press: Drop KB run to the start and back, 20 Curls, 20 Lawnmower, 20 Shoulder Press.
    -Mosey to the 4 Corner, 20 Curls, 20 Lawnmower, 20 Shoulder Press, 20 Skull Crushers: Drop KB run to the start and back 20 Curls, 20 Lawnmower, 20 Shoulder Press, 20 Skull Crushers.

    Mosey to the Picnic Tables: Partner Up
    100 Dips – Runner to the curb and back. Switch
    50 Step Ups – Runner to the curb and back. Switch
    30 Incline Merkins – Runner to the light pole. Switch

    Mosey BTTF: Ring of Kettlebells
    Numberama: Namerama
    YHC took us out.

    Moleskin: Smells like the Chili tournament was a big success. Great to be back at the Old Hundred to throw around some Kettlebells (and maybe a little running thrown in). Cookie made it in record time from his home to the AO. (Well done, Cookie). Thanks, Fudd for crossing the river today, great to see you buddy. Lurch brings the pain to the PAX with the slow arm raises. (Wise choice on KB weight). Thanks for letting me lead today. Purple Rain you back next week?

    Announcements:
    Hermey – has the Q at the Bridge on Saturday.
    See Slack for more.

    Oyster

  • A NoToll Celebration

    17 of YHC’s closest friends joined in the Gloom for a birthday celebration and a pre-Thanksgiving workout. The rain held off, mostly, and this is what transpired:

    Start off with 20 merkins OYO and the announcement that those would occur every 4 and a half minutes throughout the workout for a total of 200 merkins.

    Mosey to the back lot for traditional COP, started off with 46 SSHs IC and several other exercises, interrupted twice for merkin sets.

    THE THANG:

    Modified Lindsays – mosey over to the side field for modified Lindsays – today we were counting to 46. Start on side one with 30 jump squats and 10 2-ct mountain climbers, run half way stop for 6 SSHs, continue to other side for 25 and 15 and so on until you complete 10 jump squats and 30 2-ct mountain climbers stopping in the middle each time for 6 SSHs and of course pausing for merkin sets at the appropriate times.

    Pavilion Circuit – mosey to the pavilion for cover that YHC didn’t know we needed. Exercises were 10 step-ups, 20 dips and 30 2-ct Freddies, then choose your own adventure – either run a lap around 1 field or bear crawl or lunge around the pavilion – your choice, mix n match, You v You. 5 sets. Yes – stopping for merkin sets as called.

    BTTF for 2 and a half minutes of Mary and one last (10th) set of 20 merkins OYO.

    COT, Numbers, Names, Announcements, Prayers.

    NMS –

    I am always thankful at this time of year for another completed trip around the sun, for good health (generally – though I could really use some good health for my girls!!!), for family, for friends and of course for F3. I hope everyone has safe travels this week and slows down and spends quality time with those they love. Soak in every minute. Thank you all!

    Announcements:

    • TYA will be hosting the Alternate History of Thanksgiving at 45MOM starting at 0700.
    • DTH has a bday Q Saturday at Rock N Roll and promised some rucking with logs 0600 with bootcamp at 0700.
    • Rosie’s 12-days is set for 12/17 at NoToll. BE THERE.
    • Get with EF Hutton if you want to participate in the Secret Santa exchange on 12/17 also

    Enjoy the Food, Football and Family – a different “F3” over the next few days!

    No More Gumbo For You!