Category: Richmond, VA

  • Awakening Whitesnake’s Special Purpose

    A durable dozen PAX came out to HBR on a mid 40s morning. Some were dressed for a summer beatdown, others to shovel snow. Once we got moving we all stayed warm:

    COP: SSH, Don Qs, Imperial Walkers, Helicopters, Merkins, Freddy Ms, Scorpion kicks.

    Mosey to back to tennis courts: 3 rounds of Wheelbarrow and 10 Derkins. Then 5 burpees. Over to back of PES for Triple Check: HRMs, Heels2Heaven, run blacktop and back. A few rounds in the parking lot to give the Tomatoes setting up for their beatdown something to look at.

    Mosey down to Jerkin Gym. 4 Rounds of Jerkins, then off to benches. 4 rounds of 40 Benchkicks & 20 squats. Back to flag with stop at other side benches for 50 more benchkicks. 1 min of Mary then done.

    Announcements: Century Classic is back. May 2-3rd. Overnight while rest of your family is sleeping so no excuse: Sign up pussies! Word is even Atilla might run…

    NMS: Handshake signed YHC up to Q this morning last week so YHC wanted to cover all the HD faves of HBR. BB title comes from Whitesnake’s appreciation of the Qs attire. Salt Lick offered a solid alternative option when he shared the Jerkin Gym was the first time he’s done Jerkins with a partner. Apparently they do it solo down in TX.

    Solid numbers, good weather, and even better fellowship. Always a pleasure to lead.

  • CB Gym

    YHC planted the flag and many brothers showed up for a start of the week. Here is what went down:

    COP

    We started with parking spot tracers while some members were coming in hot. We then mosey to the basketball courts between the 2 schools. We circle up for 20 SSH, 10 4ct DQ’s, 10 4 ct helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 figure 4 Alabama Prom Dates 10 each leg (4ct). 10 reverse scorpions.

    THANG

    YHC gets the music going and pulls out the bands for some of the stations. Station 1 Jump Rope, Station 2 -Merkins (dealers choice when at this station), station 3 running suicides on bball court, Station 4 Curls with Bands, station 5 shoulder arm raises with band, Station 6 run lap as timer. We rotate stations with each lap and we continued this until we had 5 minutes to mosey back to flag.

    Numberama, Namerama, YHC took us out in prayer.

    Hope to see you in the gloom soon! Make it a great week. Cheers…CB!

  • Who got that Q?

    At 2200 hours on Sunday, March 23rd YHC checked the Q sheet and saw it was empty. YHC felt compelled to rectify the situation and signed up.

    0529 hours on Monday, March 24th YHC pulled into the Parking Lot to see a crowd of men looking for their Q. Cheers of jubilation we let out scaring the neighbors.

    0530 hours we stepped off following Senor Frog. 5 steps in a hard right was taken so that Senor Frog could remember who the Q was. We moseyed down Lindsay for a warm up. Various exercises completed. Next up grab 2 partners for a Triple Check. 1st man runs to the 6th car on the left (not the first car on the right, insert eye towards Valadelay).

    Next up mosey back to the 6th car on the right. P1 Bernies up the Hill, P2 does 5 WWII’s then Bernies, P3 does 10 WWII’s then Bernie. When P1 gets to the top he does 15 WWII’s.

    Mosey from the top of Lindsay Court up the Recess Yard. Four Corners. C1 40 2-Count SSH’s, C2 10 Squats then 5 Pull Ups x 3, C3 10 2-Count Australian Mountain Climbers x 2, C4 100 LBC’s.

    Mosey to the top of the ramp at the Door into the school. Bear Crawl down the Ramp.

    Next up a game of Centipede. Mosey down/up/over/various ramps trying to not get caught by the Q.

    Finish with some Mary.

    Announcements- Century Classic Friday-Saturday May 2nd-3rd (overnight). Breaking Bread, April is full. The Bridge.

    Prayer Requests – none

    NMS – good times. A new exercise was officially released today, The Senor Frog Release Merkin. It will exercise you Arms/Shoulders/Back

  • Alamo 2nd Anniversary

    What a solid turn out for the Alamo 2 year! 26 HIMs including 4 FNGs!

    Opened with the F3 mission statement and we were off. DMH, SSH, Ukrainian Soldiers, Jazzercise merkins, and a few wife stretches. Cookie, 3 Doors Down and Warby shared the Q, since we were all FNGs 2 years ago.

    COP 1 Warby: The Old Hundred. 100, LBCs, 90 SSH, 80 double count toe taps, 70 shoulder taps, 60 monkey humpers, 50 merkins, 40 Lt. Dans, 30 plank jacks, 20 jump squats, 10 WW2s. In between sets, we ran the length of the parking lot.

    COP 2 Cookie: 11s consisting of jump squats and burpees. Two bonus burpees at the tail end of COP

    COP 3 # Doors Down: Triple check. LBCs and WW2s while the runner side shuffled to the hill and Bernie up the hill, jog back down.

    Time called after a 15 second plank. Count, Names, PR, Announcements and the ever so fun naming of the FNGs!!! Wildcat took us out in COT.

    Please welcome Billy Bean, Toby, Festivius, and Matlock!!!!!

    This has been an incredible 2 year journey and a life changing one as well! You all are motivators and an inspiration. F3 has changed and shaped lives for the better and I couldn’t be more thankful for each one of you. Always an honor to lead you gents!

  • Attention Passengers: The Forecast is 70 & Sunny


    As always! It was 70 & Sunny at Pine Fork Park and the wind seemed to subside as soon as 05:30 struck. The SF went from “erect” as some would describe it to (sticking to the theme) flaccid, but we didn’t let that keep us from tossing around the ole iron!

    Warmarama! Mosey to the west octagon

    • Deadman Hang and Butterfly until the 4th man came in to join the fun
    • Roscoe’s Wife
    • Arm Circles IC 10
    • Copper Head Squats IC 10
    • Ukrainian Soldiers IC 10
    • DQ’s IC 10
    • Imperial Walkers IC 10
    • Mosey back to the SF

    The Thang!

    Tabata 20 sec on 10 sec rest – 6 rounds – run 400m

    • Single arm curl
    • American Hammer – Quick twist
    • Stationary Lunge – KB single arm
    • Skull Crusher
    • Alabama Prom Date to sit-up


    CoT – Numbers & Namarama!

    Announcements & Prayer Reqs – Beaver is planning an Off The Books Weds evening bootcamp this week. I’m open to time and location suggestions. Start time 7 or 8 PM and any park in the area.

    Yukon Cornelius took us out in prayer and brought in an FNG this morning which we have knighted Cloudkicker! Being that he is a pilot for United, Yukon came up with making reference to the Talespin character Kit Cloudkicker.

  • The Captive Kevin Run

    Not too much to report, good crew out this morning for River Run. Flatter route was chosen, out and back from Bettie to River Downs and up to Roller Coaster. OC rucked around somewhere.

    Thoughts and prayers for Kevin, OC’s deck contractor, who may feel the wrath of a woman scorned if he doesn’t get his act together soon.

    -Singer

  • Curveball – Going off Campus

    Eight semi-healthy, hardcore warriors assembled in the gloom of the Deep for another strong start to the work week.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the VA Women’s Center for a Dora
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Continue on with a Jack Webb
    • Mosey back to the school for 3x 20 PLTs
    • Mosey to the front of the school for a 4x check
      • Run
      • Dips
      • Wall sit
      • FM
      • COT with YHC taking us out

    YHC tried to throw everyone off the scent of a ground and pound Q with a little more running today.  We headed off campus to inject a little testosterone into the estrogen bubble of VA Women’s Center.  Great work from the PAX.  Great to see all of my brothers.

    Happy to report no severed limbs from Gypsy’s saws and shotguns tribal gathering this weekend!

    Prayers up for Fireman Ed, Roger Roger and Fudd.  God is good all of the time!

    Attila

  • Am I evil….yes I am

    A great cover done by Metallica(originally done by King Diamond) I stated that I had something planned in that sense boy I did. 15 came out on a Saturday spring morning(surprised to see a few that normally do not venture to Rockwood) led by yours truly came and brought it and then some. Ready….let’s go

    WARMARAMMA(SSHs, Jazzercise(Nancy was there), Helicopters, Imperial Walkers, Zombie kicks, Merkins, Alabama Prom Dates was the start then mosey over to the lot near the dog park for a 4 corner non ladies of the night style(plank jacks, jump squats, mountain climbers, SSHs). After that to the concession area for a triple check(tricep dips, donkey kicks, run down the steps, back up the hill). Then over to the big baseball field for a mix of 2 parts: 1st animal movements bear crawl, inchworm, crab walks. Turn over to the right field line with murder bunnies, Mario jumps, lunges.

    it’s not a Mudslide workout without a Dora (100 Carolina Dry Docks, 200 squats, 300 double count toe taps). Still cooking and with lots of time left, over to the playground area mini Dora 10 pullups each, 20’scrunchie frogs/dying cockroaches 30 double count flutters. Time to head back to where we started. 15 minutes left, true evil emerges: Ultimate Evil Merkins(1 round follow it: Merkins to each shoulder, to each knee, to each foot, Merkins reach back to each ankle or calf, Merkin to Mike Tyson walk hands back to squat, then a descending 11-1 of side kicks thru from plank position. After that, I believe I had everyone cooked and done. Time was up, names, announcements and prayer led by YHC to close it out

    Hope everyone enjoyed the Chili cookout with fart and burp fest over at L Woods today. A perfect day for it. It’s interesting I had a chat with Ponch over at Mugshot and I will agree there’s a calmness with the mayhem and insanity when I am training. I can’t explain it, but I enjoy it, trust me if I was in position to come out at least one more morning I would no doubt. Right now, it’s Friday and Saturday morning yet will I be working at Amazon for a long time(No). I will eventually move on I needed a break from the corporate world a job where it become one that I was done with I should have left a few years earlier. I am sure am opportunity will present itself where everything I want and need allows me to be there. I will be out at Qs over the next few weeks(leading at Satan’s Hill Friday). I have Monument Ave 10k 4/12, Riverrock 10k trail run in May, October Spartan at Massanutten plus whatever else I want to do. Enjoyed it today guys, see you next time(hopefully no more 5 straight overnights)

  • Soiled our britches

    5 savages showed up for the first Lumberyard beat down of spring. This is how it went down….

    Warmarama

    • Flutters in every direction OYO
    • Arm Circles
    • Hot dog down the hallway
    • A bunch of wife stuff

    The Thang

    COP 1

    • 5 Merkins and 5 Squats at every light post in the parking lot going one direction

    COP 2 Gorilla Complex

    • Grab a Cindy from the sheds and carry back to that Bermuda grass about 300 yards.
    • 8 thrusters
    • 8 ww3 with a press
    • 8 Rows
    • 8 incline or decline merkin
    • 50 yard run
    • 8 rounds of this!
    • Finish up with carrying Cindy’s back to the shed!

    Numbers, Names, Prayer Request and see slack for announcements

    Good to see Thin Crust coming out to get ready for basketball season. Not much chatter during this beatdown, it usually isn’t with the gorilla complex. We all got a little wet and beat down on this one.

    Beaver took us out!
    Don’t waste the day!

  • Cliff Notes

    See Cliff Notes discussion about St. Augustine at the bottom.

    “My favorite song is ‘Blowin in the Wind’ by Peter Pollen Mary.” I didn’t come up with that, so don’t blame me.

    Standard Disclaimer

    Warm up

    • 20 SSHs in cadence
    • 10 Don Quixote in cadence
    • 15 Imperial Walkers in cadence
    • 10 Merkins in cadence
    • 15 Copperhead squats in cadence

    Mosey to the field below the Gridiron. Grinders with a football or Frisbee: start off with Partners 1 and 2 on one side of field and Partner 3 on the other side of the field.

    • Partner 1 runs to the other side.
    • Partner 2 throws the ball or frisbee to partner 1 in route to the other side.
    • Partner 3 does burpees
    • Stretch

    At this point, you have Partners 1 and 3 on one side of the field and Partner 2 on other side of the field.

    • Partner 1 who is now on the other side the ball or frisbee throws to partner 3
    • Partner 2 does burpees

    And so on until each partner gets to throw the ball/frisbee. We did this about 4 times.

    Meet in the middle for a Star (4 corners and the center); Come back to the center each time and do 3 Burpees

    • Corner 1: 20 Merkins
    • Corner 2: 20 Squats
    • Corner 3: 20 Hammers
    • Corner 4: 20 SSHs
    • Stretch after Star completed

    Mosey to middle of Covered Walkway for Triple Check

    • Partner 1: Timer runs down the covered walkway, turns right, runs down the sidewalk by the back of the school to the gate, does 10 Hand Release Merkins and then runs down the other sidewalk back to the covered sidewalk and turns right to run to the ‘entrance’ to the covered walkway.
    • Partner 2: Shoulder Taps Merkins
    • Partner 3: Pole Smokers
    • Stretch after Triple Check completed

    Mosey to loading dock: 3X:

    • 15 jump-squats behind the loading dock
    • Climb over the rails, across the loading dock and to the asphalt part of the driveway:
    • 10 Mike Tysons
    • Return to the back of the loading dock
    • Stretch after Triple Check completed

    Mosey back to the field below the Gridiron for 7s between the lower field and the Gridiron; Along the way we did a crab walk in front of the school.

    • Get-ups
    • Crunchy Frogs

    Mosey to the Benches at Gridiron for a countdown

    • 10 Bulgarians right leg single count
    • 10 Bulgarians left leg single count
    • 10 Dips single count
    • 9 Bulgarians right leg single count
    • down to 1

    Mosey to flag for Mary

    • 15 Hammers in cadence
    • 15 Alabama Prom Dates in cadence
    • 60 count 5 inch leg lift

    Announcements

    Gypsy’s place for trees, brews and shoots

    COT

    For no particular reason, I wanted to learn little bit about St. Augustine. Most of the following is copied out of Wikipedia.

    St. Augustine is from North Africa. St. Augustine Florida, the oldest city in the US is named after him.

    St. Augustine lived from November 13, 354 AD – August 28, 430 AD

    Augustine is the patron saint of brewers, printers and theologians.

    • He helped formulate the doctrine of Original Sin. (I’ve heard Original Sin described as “The Only Empirically Verifiable Doctrine of the Christian Faith”.)
    • Augustine took the view that, if a literal interpretation contradicts science and humans’ God-given reason, the biblical text should be interpreted metaphorically. While each passage of Scripture has a literal sense, this “literal sense” does not always mean the Scriptures are mere history; at times they are rather an extended metaphor.
    • While not breaking down the conditions necessary for war to be just, Augustine coined the phrase in his work The City of God. In essence, the pursuit of peace must include the option of fighting for its long-term preservation. Such a war could not be pre-emptive, but defensive, to restore peace. Thomas Aquinas, centuries later, used the authority of Augustine’s arguments in an attempt to define the conditions under which a war could be just
    • Augustine was among the earliest to examine the legitimacy of the laws of man, and attempt to define the boundaries of what laws and rights occur naturally, instead of being arbitrarily imposed by mortals. All who have wisdom and conscience, he concludes, are able to use reason to recognize the lex naturalis, natural law. Mortal law should not attempt to force people to do what is right or avoid what is wrong, but simply to remain just. Therefore “an unjust law is no law at all“. People are not obligated to obey laws that are unjust, those that their conscience and reason tell them violate natural law and rights.

    Dear Lord,

    We thank you for the wisdom of the ancients. Much of what we wrestle with today, learned people wrestled with long ago. Amen!