Category: Richmond, VA

  • Stay Dry, Get Stronger

    Ten noble warriors fought off the fart sack on a cold and wet morning to pound some KBs.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB escalator – 10, 15, 20, 25 reps; add reps and a new exercise with each iteration
      • 70 high pulls
      • 70 tricep press
      • 70 swings
      • 70 sumo squats
      • 70 curls
      • 70 lawnmower pulls, each arm
    • Run the loop
    • Lindsay with KB presses and WWII sit-ups
    • Run the loop
    • Rifle carry KB down the bus drop off; KB lunge ½ the bus drop off; around the world down the bus drop off
    • Stretch and COT with YHC taking us out

    There was a wet workout Q and a dry workout Q.  We went with the covered, wet plan.  Let’s focus on getting stronger, not sick.  Good to see all of the PAX today, a robust showing for a wet Thursday.  T-claps to Offshore for getting the coffee prepped on a wet morning.  Last I checked rain and electricity were a tricky combination.

    Frozen Triangle on Saturday will be moist.  Lunch next week at Joey’s (Tuesday at 12 noon).

    Continued prayers for our brothers Fudd, Mr. Rogers, and Fireman Ed, plus our injured comrads. 

    God is good all of the time!

    Attila

  • Googling **ward ***derson

    Sunday night, February 2nd NTB posted on Slack about needing a Q for The Forge. He commented about it was 5 straight weeks of different Q’s and YHC felt it was a good reason to get back out to The Forge.

    Wednesday night February 5th YHC looked at the weather and eye rolled at the thought of 34 degrees and rainy, would YHC be alone at 0530?

    0529:23 YHC pulls into the Parking Lot and realizes YHC will not be solo. 9 F3 Brothers were waiting and wondering where the Q was.

    YHC had decided on an off-campus Stratford/Lansdale loop but quickly realized that the Pax would not be able to make a double loop in 45 minutes. YHC had also considered figuring out exactly which house was Tryhards and taking advantage of the opportunity to add his property to the AO. Luckily his address is easily googable.

    We did all the fun things today: Throuple Checks, Pencil Rolls, 10-Count Star WWI’s. And it was even better since the rain held off until the end of the workout.

    NMS – Good times, new faces.

    Announcements – Frozen Triangle 0600 at Dogpile. Ruck option is also available.

    Prayer Requests – Tryhards M’s Father has Lung Cancer and will start treatments about the time they leave for New Guinea. Prayers for Tryhards FIL and his M while she comes to grips with not physically being with him

  • 4 corners and some weights

    4 Crossing regulars plus a 2.0 came out to see what House Party had in store. Here’s what went down

    Mosey to the lower parking lot for Warmarama

    SSH, Arm Circles, Helicopters, Apple Pickers, Ukrainian Soldiers, Merkins, WWII’s

    COP 1

    4 corners, prostitute style, at the same parking lot – although I’m not a fan of doing this version on church grounds.

    10 hand release merkins, 20 2count flutter kicks, 30 SSH’s, and 40 monkey humpers. 3 Burpees each time we get back to the starting point.

    COP 2

    They wanted Abs, YHC gave it to them!

    Regular 4 corners with 50 WWII’s, 50 Leg raises, 50 2count American hammers, and 50 2count Mt. climbers.

    COP 3

    YHC pops the trunk to grab a few random weights.

    a 45lb plate, a couple 15lb weights YHC rucks with, plus a deceptive kettlebell which may be anywhere from 20lbs – 75lbs, depending on if your actually lifting it, or just looking at it.

    Pax did squats or modified exercises while 1 Pax ran the parking loop.

    Names, Numbers, YHC took us out.

    Halfway through the 1st 4 corners Meatball and Dribble show up and show out. Dribble crushed it while wearing slides! Guess it wasn’t hard enough for him. Great work by all today! The Crossing is a great AO with a great group. If you haven’t come out YHC encourages you to give it a try.

    Prayers for DTH, The M, and the entire family for comfort dealing with a family member with cancer and the fact they have to be away during this time. Prayers for safe travels and peaceful and productive time away.

    Thanks for letting me lead Fellas,

    House Party

  • What Happened to Spring?

    Eight stud muffins gathered at the Stony Point Shopping Center for a frosty trek through Larus Park in this morning’s newest edition of Ruckhenge. Approximately 3.5mi of ground was covered under load and the mumblechatter was supreme. Great to see McRib out for maybe the first time, and the return of Double Mint was highly anticipated.

    Announcements: THIS SATURDAY – FROZEN TRIANGLE – DOGPILE 6am – The less questions you ask the better.

    Prayer Requests:

    • Double Mint, DTH, and Broadway all have friends and loved ones battling new cancer diagnoses.

    YHC took us out and over to coffeerama at Einstein’s.

  • [Churham] All Gains at House Of Pain!

    Beaver made it downrange for a gear loaded AO called The House of Pain! It was like watching a circus act as I witnessed Funion remove one item after another from his hatchback. Kettlebells, jump ropes, lifting bars, a large tire, and a log! A yoked Tetris master indeed.
    Funions routine was complex as we teamed up, all struggled to understand which workout to do next among the many that were available, this included 25 reps of overhead presses and curls with the lifting bars. 25 reps of jump rope, dragging a tire loaded with kettlebells and hauling a log up the hill, burpees and some running to and fro.
    we ended with some competitive 4 PAX team tire pull while the remaining PAX planked and ended with some Mary.

    Shoutout to my partner this gloom The Exchange!


  • Sunny and 70 For February

    4 met for running and rucking on an unseasonably warm February morning. Yard Sale and Corned Beef rucked while Opus and Beat It ran. The two groups left at 5:30 and returned at 6:15. Numberama, Namarama followed by announcements and prayer by Corned Beef. Very impressed with my bad ass buddies that are participating in the Frozen Triangle on Saturday. Thank you to those who are helping with the event and cheers for those that are going to push themselves. You got this guys. SYITG!

  • Is it Real-a-tor or Real-tor?

    7 grown-boys posted up at the Green Mile this morning for a DOOZY of a workout. Here’s what went down…

    WARMARAMA – Moseyed alllll the way around the school so the PAX could get their bearings for what was to come. Found a spot to give the F3 mission, stretch out and try to decide how to properly pronounce “realtor.”

    COP #1 – 4 Corners (Prostitute-Style)

    • Corner #1 – Front of the school
    • Corner #2 – Side of the school
    • Corner #3 – Back of the school
    • Corner #4 Other side of the school

    The PAX performed BLIMPS at each stop.

    • (5) Burpees
    • (5) Double-count Lunges
    • (5) Double-count Imperial Walkers
    • (5) Merkins
    • (5) Plank Jacks
    • (5) SSH

    YHC had to call a timeout before the last round just to take a breath. ‘Twas a tall task this morning but the PAX crushed it!

    ANNOUNCEMENTS

    • Frozen Triangle – Hit up Heist for details

    PRAYERS/WINS

    • WIN – Air in our lungs, discipline to get out of bed and the F3 brotherhood

  • Tabatha bells

    2 men posted on cool Wednesday morning to throw around some iron. YHC had Tabatha in mind so off we went.

    Mosey around parking lot, then COP.

    Tabatha – 20 seconds on, 10 seconds off, 6 sets. Exercises were: goblet squats, curls, WW2s, calf raises, halos, Alabama prom dates, kb swings, demon crushers, boat canoes.

    Names, numbers, Yardsale took us out.

    Notes:

    Happy hour this Thursday at 8pm PBR.

    Frozen Triangle this Saturday.

  • We found another hill!

    Wednesdays edition of Miles Of Truth had a pretty straightforward route this go around. Out to Salisbury , all the way til it ends then left on Castlebridge, left on Elmestead, Left on Westfield , then Mt Pigsah and back to the school. Pick your poison with a lap on the track or a lap around the school. If you took a lap arounnd the track you found the bonus hill! We took it brocode style with varying speeds. Great to catch up with House Party today!

    announcments

    • Don’t park next to the buses. We’ve been asked to stick to the spots closest to 60
    • volunteers are needed to help at The Healing Places 10k training team. See Shakedown, 1-800, or Sippy Cup to help out.
    • frozen triangle this Saturday at 6am at Dogpile! Come on out for this great CSAUP event and challenge yourself. Run and ruck options are available!

  • Overshare

    Eight men came together to dominate the midwie hump. It did ten loops around the parking lot, with increasing numbers of exercises. BOM at the parking lot. Q tip: tell me more, repeating, and taking a breath are great strategies for active listening. Prayers for taking the high road.