Category: Richmond, VA

  • The Horseshoe

    9 grown-boys started off their week by running around a parking lot this morning at The Alamo. Here’s what went down…

    WARMARAMA – Moseyed to the one end of the horseshoe shaped parking lot for some stretching. SSH’s, DMH, Ukrainian soldiers, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s WIfe. Moseyed back to the starting area.

    COP #1

    • Ran from one end of the horseshoe to the other, performed (10) Merkins and ran back.
    • Ran from one end of the horseshoe to the other, performed (9) Squats and ran back.
    • Ran from one end of the horseshoe to the other, performed (8) Lt. Dans and ran back.
      • Ring of Fire (Abs) so the PAX could catch a breath.

    COP #2

    • Ran from one end of the horseshoe to the other, performed (7) Navy Seal Merkins and ran back.
    • Ran from one end of the horseshoe to the other, performed (6) SSH’s and ran back.
    • Ran from one end of the horseshoe to the other, performed (5) Mike Tyson Merkins and ran back.
    • Ran from one end of the horseshoe to the other, performed (4) CH Squats and ran back.
      • Ring of Fire (Legs) so the PAX could catch a breath.

    COP #3

    • Ran from one end of the horseshoe to the other, performed (10) CDD’s and ran back.
    • Ran from one end of the horseshoe to the other, performed (10) CDD’s and ran back.
    • Ran from one end of the horseshoe to the other, performed (10) CDD’s and ran back.
      • Ring of Fire (Merkins) so the PAX could catch a breath.

    Names & Numbers

    ANNOUNCEMENTS

    • Thursday, 10/24 – State Farm’s Farewell Q at Timberwolf. Come get some!
    • Friday, 10/25 – Rudy’s (early) Birthday Q – Donuts will be provided for the PAX and to take home.
    • Saturday, 11/2 – Daddy daughter Dance. RSVP through invite on Slack! Hit me up for deets.

    PRAYERS

    • Dumar’s family friends (and their children) facing some challenges.

  • New Kent AKA The Lumber Yard

    3 Lumber Jacks followed one eager Beaver into the conifer dense gloom, backlit by the waning gibbous moon for an upper body, yet somewhat cardio forward kettle bell beatdown! There was some discussion about pastries, preferably of the strudel and Boston Cream variety, the chuckles quickly faded once we got down to business, we’ll blame it on the running. We’ve also given Pine Fork Park an F3 name which will be The Lumber Yard, and we also nicknamed our newest FNG Paul – Bubbles, so we’re elated to continue to progress of F3 out here in NKC.


    Warmarama

    Mosey to COP for Helicopters, all of the arm circles, Merkins, Freddie Mercury’s, Mosey back for some Kettle Bells

    Catch me Dora

    150 skull crushers – 200 curls – 250 rows. Partner runs to end of parking lot speed bump (100 yards) and “please be kind, rewind” back.

    11’s

    Clean & Press, MOT – walk 25-30 yrds to light post for WW2 w/KB which had to be cut short due to running out of time and hit the deck for 10 Merkins.

    COT

    Numberama and Namarama – Welcome Bubbles!!!  

    Announcement’s

    Prayer Requests

    YHC took us out in prayer.  

  • A Deep Monday

    The DEEP gloom of a Monday greeted 8 noble warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • 11s on the endless hill with Mike Tysons and WWI sit-ups
    • Mosey to the picnic tables behind the school for a Lindsay – dips and step-ups
    • Mosey to the playground for a 3x check
      • Run
      • Swing pumps
      • FM
    • Mosey back to the flag for COT with YHC taking us out

    Great to see a steady, consistent crowd developing for our newest AO.  Not a lot of running today but still good cardio. 

    Continued prayers for Fireman Ed and Fudd.

    God is good all of the time!

    Attila

  • It’s Training Season

    Lots of deep conversation and mumble chatter as (half) marathon training season enters its final month of 2024. YHC & Boberry got in 12, Rosie got in 9, and Honeymoon healed up and joined for his first long run in months bringing in 6 great miles.

    Coffee at Starbucks with the walkers, Duane & Cookie, afterwards.

    A few more long runs to go before race day!

  • Hot Potato Dapile

    There was a mix of boot campers, runners and walkers at Dapile. Spit started first at 6:00am with a run. Boot campers started at 6:30 and hot potato’d the Q. YHC came in hot and joined Spit for a walk around DaVille campus. Spit took off at 7:00 to attend family activities. YHC joined the bootcampers for some 4 corners led by Mr Holland. Mosey/walk back to flag for some stretching and COT. Opus took us out. Good F2 at the Local Cup.

    Notes:

    Prayers to The Carpenter and his family for the loss of his father.

  • One for the Records

    We ran north, crossed broad and worked our way through a redeveloped area. Heading south on Staples Mill, we then continued further south on Chantilly. Routes diverged at Patterson, based on mileage.

    OBT took us out

  • Let’s Go!!

    The magnificent Seven. Let’s Go…

    Warmarama: Mosey to the toll booth parking lot, SSH, DQ, Imperial Walkers, Copperhead Squats, Merkins, LBC, Helicopters.

    The Thang:
    Bridge:
    10 Merkins every light pole to the end of the bridge.
    10 Squats / Jump Squats every light pole back across the bridge

    Back Road:
    5 Burpees
    PAX chooses exercise every light pole.
    Triple Check:
    Run / Squats / WWII
    A bit of Mary

    BTTF

    Numberama:Namerama
    Announcements: see slack
    YHC took us out.

    Moleskin: The goal today was to move around a bit but stay together. Mission accomplished. Well done boys. Good times at 2nd F at Libby Market.

    Oyster

  • A big day that started early

    My apologies for this getting out late, after today things went a way that is not my normal schedule yet what I will state at the end everyone will understand. Side note…. Hopefully Broadway made it home ok he had car issues but a sign of F3 is the help that might be needed when the time comes. The reason I carry a portable charger cause never know when someone might need it to get their car going. I normally get there as little early but today and after leading Satan’s Hill yesterday, I needed a small break before starting this workout

    12 off us came out on a brisk yet soon heated up morning to see what I had in store. We started with a good run up and back. Then to the warm up(SSHs, Don Quixote, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCS plus a little stretching). I like to push things try to for the entire workout get about 3 total miles in

    Lets start in the woods at the training area which has been cleaned up. Start with a mini OYO Dora 10 pullups, 25 jump squats, 50 double count flutters, 75 jump ropes after each exercise(run to the gate and back). Time to make it out of the woods and into the open.

    True Dora time…. I decided let’s go a little extra see what we had. 150 Merkins, 300 squats, 450 toe taps. A mini run around the lot and back. Did everyone kick ass(yes) a side note my heart rate during your an insane 200bpm(I did not feel it). Once we finished, took it easy turn headed to the next area

    Triple check time… People’s chair, tricep dips, a run down the stairs, then bear crawl back up. One we completed, I saw that we had time for one final thing(11s of Lt Dan and Mike Tyson’s). As we finished, holding plank was no small feat. As we finished, back to the flag for a little broga, then time we up. Numbers, names (welcome Anthony Dangerous Mind) to the group he came out with Broadway. Yes he’s a teacher if you don’t know the movie the song Gangster’s Paradise came from it. Prayer led by YHC to close things out. See Slack for upcoming events there’s a lot going on

    Why am I late with this: if you have seen me I don’t have my Pathfinder anymore transmission bit the dust, today trip to Colonial Subaru led to a 2018 CR-V EX very well loaded that you will see me in(real nice and really taken care of). So I now have something new to start the next chapter of trips to Spartan, other races and enjoy road trips. The second thing I want to put it into your heads to think about for 2025. Lockdown and I do Spartan races next year there’s a stop in Virginia 10/11-10/12/25 location to be determined. I would like to get a good group to get their first medal and see what this is all about. You have time but think about it, test yourself see what you can do. Have a good one I will see you soon

  • Swapping Partners in Short Pump

    8 loyal Grid Iron men posted this morning for Abs, Legs, Arms, and of course, more Abs.

    Legs- 50 yard mosey with 10 squats every 10 yards, 50 yard mosey with 10 heel raises every 10 yards, 50 yard mosey of Ukrainian Soliders, followed by 50 yard mosey with 10 leg curls every 10 yards.

    Abs- Millenium Dora: 100 WW I’s, 200 WW II’s, 300 Heals to Heaven, 400 LBCs. And as the back blast says…yes we swapped partners mid Dora (I mean, we were in Short Pump after all).

    Arms- Eleven’s with pull ups and dips, followed by 3 sets of 10 jerkins on the swings

    Legs- Series of Bulgarian Squats counting down from 10 to 1, so 55 on each leg

    Abs- 50 Bench Kicks

    Stretch

  • NKC – Breaking Yukon

    We skipped hunting for this?! Yea, we opted for our first New Kent Saturday morning bootcamp. Folks got a chance to see us at work from their windshields for the first time as they trickled in for some AM soccer. With a shovel flag staked in the ground next to a couple of F3 coupons at the PFP entrance, they got a look at the spectacle that was, 3 middle aged F3 bears crawling and dragging coupons in the grass as we proceeded to roll over on our backs like sea lions and bench press, sit up and shoulder press those coupons. We got a lot of grunting and groaning coming from the Choo Choo train and we may have broke Yukon Cornelius as he ended up spooning his coupon.

    Here’s the scoop!

    COP

    Cherry Pickers, Helicopters, SSH, Shoulder Taps, Freddie Merc’s, Hello Dolly

    The Thang!

    20 count – imperial squatters, lbc’s, Merkins and run a 1/4 mile lap. 4 sets.

    Triple Check

    One pax planks while other pax Bulgarian Split squats with coupon on their back. Timer – pax farmer carries 2 cinder blocks to light post and back.

    11’s

    Bear crawl pull through – WW3 with Coupon

    Coupon Curls & Coupon Single arm rows

    COT