Category: Richmond, VA

  • Mumble-Chatter Palooza

    Another open Q sheet for YHC to pounce upon.  A beautiful morning greeted 10 KB warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB 4 corners – KB lunge walk between corners with 5, 10, 15 and 20 reps at each corner
      • 50 sit ‘n presses
      • 50 high pulls
      • 50 curls
    • 5x check
      • Run
      • Overhead pulls
      • Tripcep presses
      • KB presses
      • Squats
    • Mary with 1-legged crunches
    • COT with YHC taking us out

    Good to meet Goat Shed from Charlottesville.  We wish it were under different circumstances, but grateful for the opportunity to pray for him and his family after his father’s passing.  Goat Shed fit in well, taking no time to join the mumble-chatter and bust on different members of the PAX.

    Welcome back Fireman Ed!  We will continue to pray for you and your treatments!


    Thanks to Offshore for the coffee and some post-workout 2nd F. 

    Definitely plenty of mumble-chatter this morning!  White Deer leading the charge since he rarely actually does exercise.  Great to have the AO’s spirit animal back in the fold.

    God is good all of the time!

    Attila

  • Hitch is a tracker!

    7 strong posted at Mary this morning and here is how it all went down.

    6 of us took a little field trip over to the church parking lot for warm ups. Then mossy over to the other church and ran into Hitch who somehow tracker us down a mile from the flag – well done hitch !

    Okay now we are ready – partner up run to the fence and back exercises – incline merkins, WW2’s, dips.

    Mossy – partner up again – bear crawl around the circle – exercises – squats, lbc’s, ssh’s

    Lunges across the driveway – mossy through the neighborhood – partner up 10 boyah merkins – mossy to the pull up bars. 3 pull ups – 3 rounds exercises – incline merkins, dips, ww2’s.

    Native American run back to the flag – ring of fire dealers choice 10 merkins – quick mary – recover.

    Great work guys, thanks for allowing me to lead this morning. Glad to know all those degrees you have includes tracking skills Hitch 🙂 Still not sure why BODO’s grabbed a pole during boyah merkins 🙂 And still trying to figure out Anthrax’s dad joke that nobody laughed at 🙂 Good effort though Anthrax I know you were trying to fill the void with Sabbski not there to tell a raunchy joke 🙂

    Thanks for taking us out Lockjaw.

    See y’all in the gloom!

  • Core Crusher

    Seven chiseled warriors entered the arena looking for a fight. They fixed their eyes on the Jester and whooped his @$$ in the following fashion:

    The THANG: 

    WARMERAMA: 

    • Mosey over to the back field
    • Moseyrama lap including lunges, bear crawls, reverse lunges, and karaoke both ways
    • Circle up, Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • Mosey out to the grassy knoll
    • TRIPLE CHECK
    • P1 – WWII’s
    • P2 – Leg Raises
    • P3 – Run 50 yards to bottom of hill, Bear crawl 20 yards up steep bottom then run back to switch

    COP #2:

    • Mosey down to parking lot
    • PARKING SPACE LADDER 1–>10
    • Round 1 – Bear Crawl and Merkins
    • Round 2 – Lunges and Squats
    • Round 3 – Crab Walk and Heels to Heaven
    • Round 4 – Broad Jump and Monkey Humpers
    • Round 5 – Side Plank Hops (think planking murder gorillas) and Groiners

    COP #3:

    • Mosey down to the South side of church, stopping en route to Hump Monkeys in front of YHC’s M sittin in her new ride
    • CORE REPS
    • x50 LBC’s OUO
    • x25 Oblique LBC’s OYO (each side)
    • x50 Suzanne Summers (each side)
    • ?something else

    COP #4:

    • Mosey around the church, do some Bernie up a hill, and get BTTF for Mary
    • Am Hammers IC
    • Flutters IC
    • Boat/Canoe

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • GForce work load, hiring
    • Chap’s MIL
    • Seadoo’s 2.0
    • Broadway back pain

    NMS: Solid numbers fellas! Let’s keep growing this AO. Word to the wise, side hopping in plank sucks, a lot. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • Bro Code

    4.5 with the bros

  • KB for 4

    YardSale warmed the guys up with the usual. SSH’s, Arm Circles, Hand Release Merkins, LBC’s and Cherry Pickers. YardSale had nothing prepared so we kinda took turns. 1st was 11’s with KB Squats on the bench followed by calf raises. We had 4 guys so we did 4 corners. Each pax member led a KB exercise at his corner. We did this until 3 minutes left. With 3 minutes left YardSale led the group in some boat – canoes. Numberama, Namarama and Beef took us out with a prayer. SYITG.

  • Conversation Broga

    2 of F3RVA’s finest looking chaps took River Road Baptist Church Patio by surprise in the early dawn hours to work out the kinks and pops prior to the FW 5 year anniversary. Good conversation with incredible stretching was on the menu for these 2 regulars. Standard shavasana is always appreciated. Thanks Hutton for joining me this morning.

  • Ask Hitchhiker about Football

    Seven absolute Beasts!! Ready for another morning at the best AO in town. So good we do it twice a week! Let’s Go!!

    Warmarama: Who has the Q? It’s a Hot Potato!
    Oyster starts the Warmarama

    Mosey to the front field with 2 laps around the circle.
    Arm Circles, Helicopters, DQ, Imperial Walkers, CH Squats, SSH, Merkins, LBC, APD.

    Oyster takes the potato to the field for some 4 Corners.
    Corner1: 20 Jump Squats
    Corner2: 20 Jump Squats, 20 SSH
    Corner3: 20 Jump Squats, 20 SSH, 20 Ukranian Solders
    Corner4: 20 Jump Squats, 20 SSH, 20 Monkey Humpers, 20 I forgot

    Oyster takes the potato to the Amphitheater.
    10 Dips each step to the bottom.
    Ladder Incline Merkins back 1, 2, 3…. keep going to the top.
    Mosey back down to the bottom.

    Oyster takes the potato for a Triple Check.
    Partner 1 – run the perimeter of the amphitheater.
    Partner 2 – WWII
    Partner 3 – Flutter Kicks
    Switch x 3
    Audible on the last exchange — back to the flag boys.

    Numberama: Namerama
    Announcements
    YHC took us out!

    Moleskin: Hitchhiker and Peter are going to choose a Saturday to have the guys over for American Football. Bring Beer, Hotdogs, Wings, Burgers, those little hotdogs wrapped in biscuit. He’s ready, as this will be his first Football game and he wants to share this with the boys! Let’s go!! Date Coming Soon!

  • 5 Years for First Watch

    Six strong and one weak teamed up for the 5th anniversary of First Watch and YHC’s 7th F3 anniversary. After Last Call was left scratching his head on who the Q was, this is what happened:

    Mosey to the patio in front of the church for:

    COP:

    Dead Man Hang, Reach for the Sky, DQ’s, Helicopters, Jazzercises, LBC’s, Suzanne Somers Left, Flutter Kicks, Suzanne Somers Right, Alabama Prom Dates, Plank up for a couple minutes while YHC attempts to tell an abbreviated history of First Watch.

    Staying in plank position, YHC tosses the potato to Honeydo who graciously has the PAX perform merkins x 10 in cadence.

    Recover and mosey to the truck for coupon collection.

    Mosey with coupons to the itty bitty tiny park and partner up for:

    Sit-N-Press x 20

    Then, partner up for a:

    DORA: 100 x block thrusters, 200 x bench presses, 300 x Alabama Softball Players. Timer runs to traffic light and back. To YHC, this looked like it hurt.

    Keeping same partners, perform three rounds of Block The Plank (always a fan favorite)

    Honeydo tosses the potato to EF Hutton.

    Mosey back to the far end of the parking lot and get new partners for:

    Touch-a-Tree x 4 rounds. Exercises were Curls, Overhead Press, Tricep Extensions and Block Burpees

    Hutton tosses potato to Handshake for the last five four minutes after a voluntary slow 20 count from Last Call.

    Put all coupons back in truck except for one.

    Circle up shoulder to shoulder in an outward facing direction for a new routine called the:

    Circle Twerk. Pass coupon around the circle a few times to the left and then to the right in order to get Last Call’s body symmetrical. then do a couple curls and overhead presses while passing the coupon. Non-coupon holding PAX hold squat position. After a couple rounds of this, time is called, thank God.

    Numbers, Names(all normal name deliveries except for one unmentioned pax member who used to be the Nan’tan), Announcements and Gomer Pyle took us out!

    Announcements:

    Tuckahoe Triathlon is in preliminary planning stage

    FW SZN of GVN starts last Wednesday of November, unless Lockjaw wants to start it on November 20th!

    Millennial of the Week needs to come back, but may need to be changed to Gen Z’er of the Week

    Gomer Pyle is Quinquagenarian of the Week

    NMS:

    Nice morning for a dual anniversary beatdown. Thanks to all the FW regulars for making FW what it is (successful) and for the whole RVA PAX for helping make YHC what he is. Thanks to Honeydo for going in on this FW idea with YHC! Last, but not least, thanks to Handshake for reviving FW when it was fading. IYKYK

    Go out and conquer the day!

    SYITG!

    Kubota

  • Reflections in the Gloom

    Five gloom sherpas posted to Ruckhenge for their weekly trek up the Everest of Life. With a massively devilish grin, YHC brought out a few “presents” for our lucky PAX, two 40# bags of rocks (GTE Team Weights) and a 60# sandbag. See what happens when nobody signs up to Q?!? Sharing the coupon love, the PAX took off for a big lap around the area, returned to the flag and dropped coupons to do a speed ruck lap, then returned for a Triple Check: all PAX wearing their rucks, one pair takes the sand bag for a walk while the other two groups are occupied with either coupon press or squats. With 10min left the coupons were again shouldered and the PAX did a final medium-sized lap. Mumble chatter was highlighted by many Growruck memories. Appreciated the brotherhood quality time together fellas – no better way to start the day! And Rodeo Clown joined us for some awesome QSource cofferama conversation. Yours AYE! ~DTH

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • Prayer

    Prayer Requests:

    • Rodeo Clown
    • Wedding Singer

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • SOBER OCTOBER! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • ozempic is a hell of a drug

    COP

    rolled up to a hyped up amelia crew and a stellar SOJ crew ready to hit it hard

    Warmarama in the normal fashion. wouldn’t be a hermey WO without a little dojo dan so hit the boys with front kicks, round kicks and some punches

    Thang

    rolled up to the pull up bars, delivered a little punishment then hit a build a beast

    beast looked like this – merkins, squat, ww2, dry docks, ssh’s, and then cut those out for a pile of burpees

    men didn’t have enough so we did a circle of mary until time was called

    COT

    IT was an honor leading gentlemen, and special thanks to the amelia crew for coming out to join us

    Hardywood took us out in prayer with some legit commentary on blessings after announcements, name/number-ama. You boys are the real beasts. Way to knock it out.

    YCH