Category: Richmond, VA

  • Andy Dufresne Q school

    VQ week kicks off very soon and The Green Mile is ripe with new Pax. A few days ago I decided to mix in a little “how to Q” with a beatdown. Small group today, but overall a success. I will try to replicate this a few more times. Here is how it went down.

    Mosey behind school explained some Q 101 principles to the guys:

    1. Start on time
    2. If you can’t do it, don’t Q it.
    3. Keep it simple.
    4. Speak clearly and with authority.

    Warmorama went down. Walked through importance of walking through the “what is F3” and the disclaimers. Walked through how we call out exercises (see the 101 video, lots of good information). Chipper and TSG took turns calling out warmups exercises.

    COP 1 – Four corners/prostitute style. 10 merkins/20 LBCs/30 jump squats/40 SSH.

    Principle 5: Know your Pax. Just because you can lead a grueling workout like 11s with Burpees and Navy Seal pushups doesn’t mean it’s the right call for everyone. Be mindful of your group’s capabilities. Push them, but always have modifications ready so everyone can participate, no matter their fitness level. It’s about challenging your Pax, not breaking them.

    COP 2 – Asked Chipper to lead a triple check. Dips and Freddie Mercury. Boom.

    COP 3 – Asked TSG and Chipper to come up with something else. DORA was the verdict. 100 squats/200 LBCs/300 Mountain Climbers. DORA is three guys, right TSG?

    COP 4 – Heist time killer. Mosey around bus loop and did squats at each light post. Build up by 5 to 25. Down to 5. Then 5 burpees at the end.

    BTTF for 6 MoM. Good job by TSG and Chipper leading ab work.

    Chipper and TSG led numbers/Names.

    Principle 6: End on time.

    Announcements :

    1. Daddy daughter dance coming up. If you are interested see Rudy/Meatball. Don’t have a daughter, ask those guys how you can help.

    2. VQ freaking week starts technically November 4, but TSG is signed up for November 1 at Satan’s Hill. Get some!
    3. A potluck/chili cook off is in the works weekend before TG.

    Prayers:

    1. Healing for Dumar’s Dad and Futon’s M.I.L.
    2. Prayers for Florida
    3. Prayers for America. It’s a stressful and toxic political climate. We can’t control what people may or may not do in Whitehouse. But, we can lead what goes on in our house. I encourage you all to put time and positivity in to the things that truly matter: friends and family.

  • Celestial Yogis

    Three early riser and amateur stargazers embraced the chill in the air to stretch things out. Problems were solved, backs stretched, and constellations identified.

  • Poolboy gets DP’d

    Last night the group chat was unable to determine the appropriate Q – so Big Rig and State Farm team’d up for a little DP (Double PAX) Q leadership. Excellent morning to push with this group. The banded sprints and the double clutch squats were particularly nasty! The double team ensued as follows…

    • Warmarama – Mosey, Curb Drills, Toe Taps, Mtn Climbers, Football Drills
    • Intro, Disclaimer, Stretch, Mission, Credo, Core principles
    • COP 1 “The Bank”
      • 2 Pax do banded sprints to end of parking lot and back (Rotate at end of lot)
      • 4 remaining pax collectively achieve the reps in the bank below (Switch when banded partners return, rotate through multiple times)
        • 100 Coupon Curls
        • 200 Swings
        • 200 Brick Layers
        • 200 Hand release merkins
        • 200 Clean and Press
    • COP 2 – Big Rig comes for phase 2 – Mankiller
      • First part – mankiller cadence jumping around the parking lot square
      • Second Part – Traditional “baby cow killers” down from 10
    • COP 3 – 4 Corners (Escalating)
      • 10 Merkins
      • 20 Double Clutch Squats
      • 30 Heels to heaven/Pulses
      • 40 American Hammers

    Closed out while Tiger King had to Elvis himself to the shitter, but made it just in time! Excellent morning with some real hard pax out there pushing through the DP. Thankful for all the sharpening we’ve done this year. Upcoming stuff (Camping trip, etc…) on Slack. YHC will be sparse here soon as the move to PA nears, love these guys so much. Honor to lead. State Farm going away Q coming soon! SYITG.

    -State Farm

  • Starry Pull-ups

    5 big boys showed up early for some OTB pull-up and dips training. Props to Tiger King for the second week in a row of extra credit! My frequency of posts will wane soon as I complete the move up to PA – so i’m cherishing every last moment with these stallions! The Big Dipper shined on the following moves…

    • Warmarama – Arm Circles, DMHang, Hollow Rocks
    • COP1
      • Banded muscle up and Pull-up Training
    • COP 2
      • 11’s with Dips and Pull-ups (10 pull-ups, ouch!)
    • COP 3
      • Escalator pullups and dips (1, up to 4, start again, two times through)

    Great way to kickoff the DP Q for Bermuda!

  • Milton

    We caught Fireman Ed on 45-minute lunchbreak from making sandwiches. The tables were filled with sandwiches for Florida in anticipation of Milton. Topics of discussion included rotary dial and pay telephones, house refurbishments and Spider football.

  • Run with Pain Stations

    Great morining for a run while stopping every mile or so do some Merkins and other exercises while still getting in a little over 4 miles. Good size group and strong work!

  • Ruckuccino

    Somme HIMs got really excited about cheering on Trav and Tay-tay last night and that enthusiasm drove 7 of us to meet at the stop sign at 0530 and ruck for an hour. We traveled throughout RounTrey for 3.5 miles. Coffee was consumed, conversations were had, world problems have been solved (theoretically).

    Nice morning to put some light work in between Alamo and the other AO’s we will conquer this week. There is interest in doing this consistently, so in between our First Tuesday of the Month Rucks, we will meet at the stop sign on Camdale Dr & Bellstone Dr in RounTrey at 0530 for those interested in coming out! Message me for more details. Free parking @ Rudy’s

  • A welcome visit from an OG

    An energetic eleven PAX found a perfect fall morning for a beatdown. We were blessed to have a F3RVA legend Toga join us, he flew into town just to catch a Silent Assassin beatdown at Tuesday’s best AO. YHC tried not to disappoint.

    COP: SSH, Ukrainian Soldiers, Imperial Walkers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

    Mosey over to front of PES for Triple Check: HRMs, Heels2Heaven, run loop (short or long) then over to back of PES and partner up: 5 rounds of 8 Pull-ups and WWIIs. Long mosey down to QES track to benches for everyone’s favorite: 4 rounds of 40 Benchkicks and 15 Squats.

    Over to the Jerkin Gym: 4 rounds of 7 Jerkins. Finish up with 5 trips up & down Heartbreak hill. Stop at bottom for 1 burpee. Increase burpees up to 5 after each trip. Back to flag for 1 min of Mary. YHC took us out with Prayers for Fudd’s sister & family. Also prayers for PAX struggling at home right now, please remember No-OYO brothers.

    NMS: Always great to arrive at the AO and see an old friend. Toga is always welcome back in RVA and he usually steals ideas from us to pass of as his in Nashville. Was great to have him in the Gloom with us again.

    Solid group of 11 this morning, YHC wanted to work the arms this morning and we did with Pull-ups, HRMs, and Jerkins. Most of the mumblechatter was Handshake trying to upsell his goofy Hoedown ideas from yesterday but the PAX were skeptical.

    Announcements: West end lunch today at Firehouse Subs in Innsbrook. Also Whitesnake’s band is playing on Saturday 6-9 at Kindrid Spirits Satelllite room (next to Hardywood downtown location).

  • FNG Ruck! New Kent

    We got an FNG at this mornings ruck at Pine Fork Park. I had the pleasure of meeting this guy, Josh at the park with my kids on Sunday when he asked me in passing if I’m the F3 guy he see’s posts from on the FB neighborhood page.

    This Red Bearded FNG Clydesdale showed up with a 50 lb weighted vest so I decided to carry a coupon in addition to my 30 lb ruck pack for the first half of the 5K ruck to feel like I was pulling my weight.

    Choo Choo is downrange for work but he’ll be back soon in hopes to get this New Guy a nickname by Fridays bootcamp. I’m leaning towards Big Red or Duracell.

    Josh Perry, grew up in West Point, 32.
    He’s got a big red beard. Went to college in Lynchburg.
    He works remotely for the state doing bank audits on the data/IT side.
    His wife Mary is from Indiana’s Amish country, and met in college, she caught his eye as she ran laps around her soccer teammates. They have 2 boys named Howie(4) and AJ(1.5)
    Josh can carry on some conversations so he was expecting a nickname like Yappy which we may have to venture as well.

  • No Take Backs

    14 able bodied, hip thrusting construction workers assembled at No Toll to pass the flaming hot potato around to see what mash ups could be created. Conditions were ideal for the pumpkin spice season. With watches close enough in sync, off we go. This how things went down.

    Last Call Q: Mosey to the main parking lot for welcome, introductions, disclaimers and warm ups that included SSH’s, Imperial Walkers, Helis, Deadman Hang, DQ’s, Dead Man Hang, Merkins, LBC’s, and Freddies. Mosey to the far edge of the parking lot for triple check. Timer runs 2 islands, exercises were curb crawls and pole smokers. Q is passed..

    Bromance Q: With attention to detail Q noticed 4 light poles surrounding the lot. 5 merkins at each pole with various methods to travel to each pole including Bernies, Karaoke, Mosey, etc. One round was enough. Q is passed…

    Last Call Q: Pass the Q….

    Snuff Q: Mosey back to the playground under construction to collect cones or construction barrels. Indigenous peoples run while farmer carrying your item. Route when back thru the parking lot and back to the playground. Take the orange prop and perform 30 WWII’s follow by 30 Bobby Conies. Much fun was had. Time to pass the Q….

    L Woods Q: Restore your prop to its original location mosey back to the parking lot with a brief stop at the bridge to pay the toll with dips and elevated merkins. Continue the mosey for Cocaine Bears. Bearcrawl across the parking lot stopping at each line for 1 merkin. Its a big parking lot. Pass the Q…

    Last Call Q: Pass the Q…

    Dealer Q: Mosey over the field. Partner up for Semi Dora. Timer runs across the field and back. 100 Dips, 200 2 count flutters. Pass the Q..

    Last Call Q: MBTTVF. Pass the Q…

    Snuff Q: Before reaching the flag. Stop off at our favorite props of cones and barrels for 40 Alabama Cone Dates. With great satisfaction and relief Q is passed…

    Last Call Q: AG for 30 seconds. Names, Numbers, Announcements, Prayers. Wedding Singer took us out.

    Announcements; Sober October is still happening. Support those that need it and could not be with us today.

    NMS: With vacancy on the Q sheet yesterday, YHC was fearful of a Doozy Q or other vicious beatdown, so took it with thoughts of spreading the Q to others that have not Q’d recently. Great variety but multiple trips to and from the parking lot, left YHC feeling like it was a Doozy Q. Alabama Conies are much preferred to Mankillers. Great mumble chatter and laughs were had, especially with Snuffs favorite props. Well done fellas. Always good starting the day off in this great company.