Category: Richmond, VA

  • (New Kent) Gang is back together!!

    With a later start this morning to see if we can pull more guys out of New Kent and it worked! We had an FNG that hung in there with us. Here is how it all went down…..

    Warmarama

    SSH, right leg over left and left over right, merkins, arm circles and a few more was thrown in there. Now the fun stuff….

    Death March

    A combination of Catch Me If You Can and a Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of 3 Burpees.

    Bearmuda Triangle

    30yds apart in shape of a triangle. Pax performs 2 burpee at first marker and bear crawls to 2nd marker, 4 burpees and bear crawl to 3rd marker, 6 burpees and bear crawl back to 1st marker. Repeat x 3 modify with karaoke if needed.

    Blimps

    10-2 count lunges, 15 imperial walkers, 20 merkins, 25 plank jacks repeat as needed until you hit 50 yards and mosey back to the start

    4 Corners

    10 merkins, 20 squats, 30-2 count flutter kick, 40 LBC’s

    Mosey and circle up for some Mary!

    10 American Hammers, 10 Nolan Ryan’s, 10 WW2, 10-2 count flutter kicks with a 10 second hold at the end.

    Finish up with plank and FNG Paul told us about his back ground. He grew up in Va Beach until he moved to Williamsburg where he graduated. He became a firefighter for Richmond city which brings him to New Kent. He does swift water rescues for Richmond.

    COT

    Numbers, Names and Toll booth took us out!!

  • Super moon….super bands

    It’s been a little time since I led a Q, yet it was time to get one under my belt see what madness I can come up with. 8 came out to see if the word of the day could be survival. Here’s the breakdown….

    Start of with a run up Satan’s Hill, back down for a good warm up(SSHs, Imperial Walkers, Ukrainian Soldiers, Michael Phelps, Merkins, LBCs, plus additional stretching). A run up the path led by my Garmin Watch light(has a good brightness) to the little circle to start

    A Mini OYO( on your own) Dora to start out:,25 merkins, 50 squats, 75 2-count flutters. After each exercise, a run up and back once we finished time for a triple check around the corner

    TC time… Runner to the stop sign and back, along with LT Dan’s and WW2. After that, main event time. The bands with an even number partnering up was perfect. The set up, was partner 1 a little past half way then partner 2 finished the rest. At the top, one burpee turn back down for the next round partner 2 goes first etc. The 4 ways were regular runs, bernies, side shuffle facing the clubhouse, side shuffle facing the woods. One we finished, into the lot for a little broga where Futon could not grab his feet for Happy Baby, Wildcat relaxed and ripping turn like he’s known for, Cookie grunting like he was giving birth we were not sure. Closed it out on time, numbers, names announcements (see Slack a lot going on). Final prayer led by YHC to close it out

    A couple of things… The idea if you have an interest next October a Spartan race they are coming to Virginia location to be decided but a date of 10/11-10/12 is set. If you have seen me, I don’t have my Pathfinder anymore(transmission went kaput). Right now I am looking hopefully a newer vehicle will be driven soon. It was a good vehicle, after 188k the time was up. I am looking forward to my next vehicle taking trips yet simply having something I can get into and fine is nice. See you next time!!!

  • Demon Dog

    Lots of new roads were explored today.

    Here’s where:

    • L on Pump
    • L on Falconbridge to Ridgefield
    • Reverso on Falconbridge
    • R on Raintree
    • L on Ridgefield
    • L on Old Prescott
    • Back to VSF

    MOLESKIN

    The consensus is that running sucks, but we should just do it.  Especially when there are starving children in Africa who would love to be able to run.  Oh, and a demon dog stared us down from the woods along Falconbridge.

    ANNOUNCEMENTS

    • Prayers for Bodos helping in Asheville
    • Prayers for Fudd’s sister
    • Prayers for Fireman and family

  • That’s not frost, it’s Ice!

    On a good a day, YHC can make it from the door to Twin Team in less than 20 minutes but I was surprised when I turned on the wipers to clean the windshield and heard a scraping noise. Luckily the washer fluid kicked in fast and I didn’t have to keep Chaplain waiting. We did our normal route down Robius and back just in time for OCs Legendary beatdown. Mubblechatter included how crazy parents can be about little league sports and how funny it is that no matter where you work, we all have those same types of people. The complainer, the troublemaker, and the person who’s always on leave or short term disability. Seems like its difficult to just find normal people.

    House Party

  • Reflecting on my best friend Shawn

    Today marks 12 years since we lost my best friend, Shawn Hogan. Shawn was truly one of a kind—a rockstar in every sense. At just 28, he achieved more than many do in a lifetime. He excelled as an academic, soldier, and athlete. While I could go on about his many accomplishments, I’ll let you explore those details for yourself:

    https://www.douglasandjohnson.com/obituary/2761295

    https://army.togetherweserved.com/army/servlet/tws.webapp.WebApp?cmd=ShadowBoxProfile&type=EventExt&ID=35867

    https://www.instagram.com/jimbobroski/reel/CtrZItxA6P_

    So in Shawn’s honor YHC decided to do a little memorial to him with some exercises inspired by Shawn’s athletic prowess.

    Started out with some stretching and introductary stories about Shawn for the first 5 minutes. After 5 minutes was up for strecching every minute on the minute until the end we would do 2x burpees, so that’s 40 times, which is fitting because Shawn would have been 40 this year.

    First round of exercises was a triple check after we moseyed on over to the tennis courts. There we all got into teams and did three rounds. Runner is the timer, and the two others did a mix of flutters and Freddie Mercuries. Next exercise was the big one.

    Linked above is an Instagram video that explains some of it. So Shawn being the great solider that he was after he passed away CrossFit did a Hero WOD for him. The workout that Shawn made years ago which was inspiration for this consisted of running a total of 5 miles and every 5 minutes you do 50 merkins and 50 squats, all the while the clock is still going, for the five minute increments. The goal is to finish the merkins and squats as fast as possible so you can use the balance of that 5 minutes to pack on some more miles so you can get to a total of 5 miles. YHC modifed the workout to be 5 laps around the tennis courts with each lap stopping to do 50 merkins and 50 squats. This proved to be a bit too much and YHC had to do an audible part of the way through, but spirits were high, and by the way we were still stopping to do 2x burpees every minute.

    After that it was over to the pull up bars for Shawn’s favorite exercises pullups and dips. Given his love of rock climbing Shawn could do an incredible amount of upper body exercises. Team up in threes for a triple check, timer does 5x pullups while other two do dips and side straddle hops. Finished with that mosey back to the flag for Abs Mary, which was inspired by a spring break trip to south beach Miami our senior year at VMI.

    Finished out with names, numbers and announcements.

    YHC took us out.

    Thank you all for partaking in this little memorial for my dear friend Shawn, much appreciation for the love and support this group has offered over the years.

  • Who knows what a cassette tape is?

    With The Red Hot Chili Peppers Blood, Sugar, Sex, Magik album going on Boberry’s Bluetooth Speaker, 2 Sailors set sail around the track at Swift Creek Middle. The moon was just about full and the bats overhead, here’s what they may have witnessed

    Mosey to the track for the standard warmarama, with a little extra stretching. The workout was pretty simple. Perform an exercise, and run a lap. Keep adding another exercise after each lap. Focus on perfect form!

    20 Merkins, 
    20 Merkins, 20 Goblet Squats, 
    20 Merkins, Goblet Squats,  Oblique V ups 20 each side
    20 Merkins, Goblet Squats, Oblique V ups, Groiner Jacks
    20 Merkins, Goblet Squats, Oblique V ups, Groiner Jacks, Ball Dippers Double count,

    Great conversation with Boberry this morning. Lots of talk about music, 1st cassette tapes purchased as a kid.


  • BEAST

    COP

    5 dudes rolled up to do the thang. brisk mosey, ssh, merkin, mary, dojo dan

    THANG

    build a beast with merkin, dry dock, squat, jump squat, ww2, burpee

    wrapped up with Mary and good stretching

    thanks for leeting me lead boys

    number/namarama, check slack, YHC took us out

  • Tiktok Trend Setters

    With no White Deer or Pigskin, this group of nine young hipsters decided to create a new trend by focusing of what Gomer called “well sculpted butts”

    No one admitted to having Tiktok but the following workout is now super popular on Snapface:

    Start with warmups of SSH, Ukrainian Soldiers, Copperhead Squats, Arm Circles, Helicopters, LBCs, 5 Burpees when the runner ignore our greeting and then Merkins.

    Then we moved to three sets of each the following eight kettlebell exercises: 10 Squats (first two sets holding rack position, 3rd sumo), 20 High Pulls, 10 Romanian Deadlifts, 20 Swings, 10 Clean + Press per side, 10 Renegade Rows per side, 10 steps up per leg and 20 dips (no bell). We also did a bus loop lap after finishing sets of two exercises (3 laps total).

    During these exercises, Attila posted on AssChat. He has no followers.

    We had 5 minutes of Mary left. Started with 5 more burpees. Then we did some Flutters holding up the bell, APDs, Bridge position presses, LBCs and ended with American Hammers with the bell.

    Announcements: Heavy Metal Kettle in two weeks! Also, Offshore is finalizing the Circus strategic plan (shirt order details coming soon!)

    Prayers for Fireman Ed and for Fudd’s sister Mary. Attila took us out.

    We then enjoyed coffee prepared by the always popular trending barista Offshore. Just don’t check his friends ranking on MySpace. You are not on it. Great to have Probation and Gomer join the crew. Probation spent most of the morning taking videos of his muscles while Gomer wished for tighter clothes. All of this would blow up on Tiktok if we posted but we decided not to mess with the Circus Maximus vibe. Plus we mostly don’t know what we are talking about. #Gomerlikestightbutts #plasticinmynutz #Attilasplatter #mot-dièse.

    Please Like & Subscribe!!

  • Dr WasHard

    A dozen loyal HIM’s showed up with popcorn to see whether DTH or Facilities Manager “Bobby” would win the pissing contest. In this game you gotta show up to win. Without any particular plan in mind (this is the new post-1000 “WasHard” approach) here’s how The Forge PAX secured the AO for generations to come:

    The THANG: 

    WARMERAMA: 

    • Mosey loop and circle up
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps to make 100 total… well that’s a good start toward 1000… meh, nevermind

    COP #1: 

    • Mosey over in front of the school entrance, ensuring we’re right in front of the security camera
    • Parter up for a KILO-DORA
    • x100 Merkins
    • x200 Squat Jumps
    • x300 Flutters (2-ct)
    • x400 LBC’s
    • Moving parter laps the bus loop
    • Provocative Monkey Humpers completed in front of the security camera somewhere in the middle of all this

    COP #2:

    • Mosey over to the stairs
    • TRIPLE CHECK
    • P1 – Dips
    • P2 – Lt Dans
    • P3 – Tooth Fairies up the steps then runs the loop around to switch 

    COP #3:

    • Mosey to handicap rail for OVER-UNDERS
    • Am-Hammers for the SIX, then for an additional minute

    COP #4:

    • MT CHAPLAIN – x5 Burpees at the landings all the way to the top
    • Greet the SuperMoon

    Mosey BTTF for COT:

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

    Prayer:

    • Bodos helping in NC
    • Belay Bday 

    NMS:  Thanks for coming out fellas. Nice to achieve the recently highly decorated achievement of the BD1000. Even nicer to celebrate our SOJ brotherhood bond that constantly enriches our lives. Mumble chatter was in high form today with whether Bobby or the RPD might show up, possible nicknames for Bobby if we could headlock him to post, some entertaining new nickname options for YHC for the next 1000 posts (where is Ollivander anyway?), Oyster pulling a B&D 2nd F together, and the mysteries of Snuffs ink (just ask for a private tour…) Well, as YHC writes this 25’ up a tree waiting for venison to show up, will sign off with this – with all things in life, including F3, you get out what you put in. Very thankful for the extraordinary blessing you all have been in my journey – ya’ll always make me feel like the return is exponential compared to the investment. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

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

  • WTH under a full Moon drew out a BlueMoon

    Five gathered for a Wednesday run and bootcamp interwind all together in the cool October air. Our hero Pigskin gave blood this week and decided he would take it easy and stay watch over the flag while the remaining four took off in the dark. Here is the thang:

    Mosey towards West Broad Village, stop after half mile for warm up. Circle up, disclaimers, and 10 SSH, 10 Don Q’s, 20 LBCs, 10 Merkins. Mosey to the parking deck. two rounds of up and back. start with 5 burpees, at eack platform, 10 merkins to the top. At the top, 5 burpees and then head back down doing 15 WW2’s at each platform. Next round: 5 burpees to start, 10 Jump squats at each palform, repeat. 5 more burpees then 2 count Freddie Mercuries on the way back down. For the record thats 7 rounds of each exercise plus the 5 Burpees. Mosey back towards flag. Todays cold made people unfriendly, two hellos and no reply, stop for 10 burpees (parking deck burpees were the result of a silent indivdual who ignored a hello from pax). keep movin back to flag, then a game of find the Pigskin. Once we reached him we headed back to the flag, had two minutes to recap the earlier routine, 10 merkins, 15 WW2’S, 10 jump squats, AND 10 FREDDIE MERCURIES, closed in prayer, prayers for Fireman Ed and also Fudd’s sister and all those in need of prayer concern! The morning was enhanced by Bluemoon making a return to WTH!! 3.5 miles covered this morning. Be Well