Category: Richmond, VA

  • Going deeper at The Deep

    On this sunny and 70 morning four of WestHoe’s finest assembled at The Deep and got treated to another Blue Moon on Monday (sans the music…).

    Warmarama

    Line tracers in the parking lot to the front of the school for Welcome, disclaimer and F3 Mission.
    IC SSH, DQ, Helicopters, IW, The Perfect Merkin (8 count), Wilson’s Wife, Fudd’s Wife, DMH (+left+right)

    The Thang

    COP 1
    The Trippel Nickle – BTTW Shoulder taps (x5, 2 count), run to the top of the hill WWII (x5) – repeat 5x

    Mosey back to the front of the school

    COP 2
    Walk like an Egyptian – with torso twist – down to the Bus loop

    COP 3
    The Dirty Mac Deuce – 4 sets separated by 1/4 bus loop run, each set with 3 exercises (hand release merkin, flutter kicks (two count), deep squats (touch the ground if you can)), 12 reps per exercise.

    COP 4
    B L I M P S – 5x burpees, runt to next light post, 10x 2 count lunges, rtnlp, 15x Imperial Walkers, rtnlp, 20x merkins, rtnlp, 25x Plank Jacks, rtnlp, 30x Squats

    Mosey to the basket ball black top for

    COP 5
    4 corners Escalator – corner #1 10x Burpees, corner #2 10x Burpees + 20x Jump Squats, corner #3 10x Burpees + 20x Jump Squats + 30x American Hammers, corner #4 10x Burpees + 20x Jump Squats + 30x American Hammers + 40x LBCs

    Mosey BTTF for

    COP 6
    Double Ring of Merkin Fire – 10x favorite merkin, rest of PAX remain in Plank – 2 rounds

    We covered about 1 1/4 miles around Nuckols Farm Elementary School and the Pax was awesome and supportive this morning. See you all in the gloom!

    Numberama, Namerama

    Announcements – Frozen Triangle is next weekend, see Slack for details

    Prayer requests for healing and successful surgeries/recovery (Firenman Ed, Roger Roger and his wife, Chicarrones relatives, Fudd’s sister) and God’s blessings for all.

    YHC took us out.

  • Massage Moans

    10 grown-boys ran around the neighborhood and played on a playground today at The Alamo. The PAX also learned that Cookie moans just as much on a massage table as he does during stretching. Too soon for Justin Tucker jokes?? Here’s what went down today…

    WARMARAMA – Moseyed to the other end of the horseshoe. Gave the mission and stretched. Moseyed down to the tunnel…

    COP #1 – Triple Check

    • Pacer: Run through the tunnel, up the stairs and back
    • Exercise #1 – Wall Sit
    • Exercise #2 – Plank

    COP #2 – Mixed-up mosey on the way to “Rudy’s playground”

    • The PAX spaced out and ran ~1/4 mile mixing in Karaoke runs and Bernie runs.
    • At the playground, (2) PAX members performed (5) pullups while the PAX planked/shuffled along the perimeter. QTY (2).
    • In cadence, the PAX performed (24) incline merkins and (20) decline merkins on the perimeter.
    • YHC’s final score prediction for this weekend…PHI: 24, KC: 20

    COP #3 – Mixed-up mosey back to the RounTrey entrance for Burpee/Lunge alley.

    • (2) Burpees at each mailbox for ~5 mailboxes
    • (5) Double-count lunges at each mailbox for ~ 5 mailboxes

    COP #4 – Dora

    • Run from the clubhouse to the edge of the parking lot
    • (50) WW2’s
    • (100) Double-count flutter kicks

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th. Hit up Heist for deets.

    PRAYERS/WINS

    • Futon’s mother in law still battling!

  • Doozy’s Bridge to King Something

    8 strong including an FNG at the latest edition of River Run! The following is a brief summary for your viewing pleasure:

    The PAX completed an out and back route that took us over to JRHS. Run a lap around the track, then take the trail that connects to River Downs. Apparently Doozy built the bridges – who knew? Left on River Downs, then right on a street with the name “King” in it. Left on Robious, circle back and repeat after 22.5 minutes or so. We all made it back alive.

    Final Thoughts: Great effort by all the runners this morning! We managed to avoid any large hills – which may have been by design. Welcome Sanchez! He is a neighbor of Wedding Singer and a Jets fan. Butt Fumble was ruled out as we are hoping to have him come back. House Party had a near fall on some roots on the trail – I feel like that is a bit of a pattern. Props to the Middle School crew for getting up early and putting in some work.

    SYITG

  • FNG OTB?


    Choo Choo sends out a potential FNG alert 10 minutes prior to workout! Here we go! Turns out it seemed more like a work related drop off or some sketchy activity as he dropped off a bag at the snack shack, he was out of there within minutes and it was too far for us to really see what was going on. Anyway, 4 HIM’s emerged from the darkness to get in on some asphalt and iron action!
    One HIM arrived after the buzzer, I won’t say who it is, but it rhymes with Shmildshmood gracing us with 10 beloved burpees.

    Warmarama

    Mosey to the introverts parking lot – 10 Arm Circles IC, 10 Reverse Arm Circles IC, 10 Tony Horton Pectasaurus IC, Invisible Shticks, Toe Touches, Butterflies, Beaver’s Wife, Wildwood’s Wife, Fudd’s Wife, Wilson’s Wife. Mosey back to the SF.

    The Thangs!

    Sparhawk + Thrusters – Don’t let the KB down. 10 goblet squat thrusters, suitcase carry 60 ft left hand. 9 goblet squat thrusters, suitcase carry 60 right hand. Continue until reaching 1 final goblet squat thruster.

    11’s – Deadbugs / around the world 60 ft / Curl & Press ea. arm

    Merkin Pull Through to failure.

    Numberama & Namarama!

    YHC closed us out!

  • Where is everyone?

    YHC got an early start just after 440 this morning, but was hoping to get started before 430. Getting into some long runs for the marathon training plan, with 16 scheduled. And hit every hill I could out there. Came back at the 8 mile mark to find Orange Crush, who was hoping to get a ruck in, but he opted to go get breakfast. We were surprised no one else came out on the warmest morning we could remember in months. YHC headed back for the hills.

  • ‘Merican Merkin Hammer

    Twelve of us were at Grid Iron this morning, prior to a post F3 workout of moving Pinto in to his new crib (I know I’m old if I still use “crib”).

    After a brief warm up we headed to the turf field for:

    Cardio- 100 yards of Burpees every 10 yards, followed by 50 yards of Ukrainian Soldiers

    Abs- 5 rounds of 20: WWIs, Crunchy Frogs, Merican Hammers, Side Crunches and some crazy leg lift and arm reach thingy

    Cardio- Double Grinder-Triple Check of 50 yards with Dips and Carolina Dry Docks and then Step Ups and Lunges

    Abs (again)- 5 rounds of 20: WWIs, Heals to Heaven, Reverse Crunches, Merican Hammers, Box Cutters

    Arms/Abs- Finished with a modified Ring of Fire of 5 Merkins of your choice, followed by 20 ‘Merican Hammers, followed by round of Gomer’s Up/Downs, then 20 ‘Merican Hammers, and finally Ring of Fire of Merkins again.

  • deja vu

    same two as last week.

    new exercises

    COP — lots of circles (arms, shoulders, hips, ankle) plus many other exercises

    Head into Giles nieghborhood
    Traffic circle four corners
    Broad Jump between each corner
    alternate between merkins and squats

    hill 11’s
    run down the hill, at bottom do 1 merkin
    run up — at the top do 10 WW2’s
    continue as always

    skip back to atlee
    every two trees do 10 monkey humpers
    until we got tired of that
    then we did 10 SSH

    then about 8 minutes of good stretching under the good instruction of Helix

  • Preparation: FT

    2 east end gloomers got after it this morning with a pre Lumberyard run in preparation for the Frozen Triangle logging over 4 miles! It seems like we both felt good to go afterward, hopefully that carries into this coming weekend!

    Great run Choo Choo!

  • We got a Chocolatier on our hands!!!

    7 Hims gathered this morning on the asphalt of the Lumberyard this morning because that sweet Bermuda was turned into a swamp over night. This is how it went down……

    Warmarama

    • Roscoe’s/Beavers wife
    • Fudd and Wilson’s wife
    • Knee knockers
    • Arm circles in all directions
    • Chinooks
    • Copperhead Squats
    • SSH
    • Mississippi reach backs
    • Merkins

    Thang

    Mosey to play ground and partner up!

    • Partner does 10 Mike Tyson Merkins with the swings
    • Other partner does Lt Dans
    • 5 Rounds

    Mosey to parking lot!

    Took this next one from DTH! Just added a little something in.

    DIME POUNDER COUNT DOWN: Bro Code Style! When finished with your workout do flutters until last person finishes up then Bernie back together on each work out!

    • Like a quarter pounder but stops at every 10 yard line, and reversing order to start with the 100 and counting down to 10
    • Run x100 yards, x100 SSH, Bernie back
    • Run x90, x90 Plank Jacks, Bernie
    • 80yd, x80 Oblique LBC’s, Bernie
    • 70yd, x70 Monkey Humpers, Bernie
    • 60yd, x60 Dry Docks, Bernie
    • 50yd, x50 Flutters (1-ct), Bernie
    • 40yd, x40 Lunges (1-ct), Bernie
    • 30yd, x30 Merkins, Bernie
    • 20yd, x20 WWII, Bernie
    • 10yd, x10 Burpies, Bernie

    Finished up with some Mary and stretching!

    • Crunchy Frogs
    • Penguins
    • Bicycles
    • 1 Min Plank
    • Mississippi Flutters
    • American Hammers for the whole neighborhood to hear!

    Numbers, Names and Prayer Request for Swisher Sweets parents and Yukon Cornelius friend that has a cancer diagnosis.

    What a beautiful morning! We had an FNG show up this morning that goes by Mike. He’s prior military from Williamsburg. He does IT work for the government now. He enjoys the outdoors and his 4 kids. Now he goes by Wonka! He likes to make his own sugar free chocolates. Feeling very grateful this morning for this F3 thing. It’s awesome looking around and watching the progress over time with this pax! Everyone had a good laugh this morning and had an even better work out. We have 4 guys including my self doing the Frozen Triangle next week so let’s get it!!!

    When life gives you lemons, lean back and squeeze that shit into your eyeballs. Then glare back at life and say, “that all you got, motherf*cker?—Mark Manson

    YHC took us out! Don’t waste the day!

  • Cardio Day

    8 men gasped for air for a full hour this morning. Here’s what the concerned onlookers of Rockwood Park observed :

    Mosey to basketball court

    F3 disclaimers and mission statement 

    Warmarama : 25 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 15 merkins IC

    THE THANG :

    5 suicides on bball ct

    10 navy seal burpees, 15 sit through’s on each side, 20 V Ups, 25 monkey humpers, 30 APD’s

    Mosey to tennis ct

    5 suicides on tennis ct

    10 navy seal burpees, 15 sit through’s on each side, 20 V Ups, 25 monkey humpers, 30 APD’s

    Mosey to parking lot behind playground for 5 sprints

    Mosey to bottom of grass hill that leads to the side entrance of forest trail 

    Front facing crab walk up the hill then mosey back down

    Crawl bear up the hill then mosey back down

    “Sprint” from bottom of grass hill all the way to the farthest side of the park where the dog park is (This is somewhere between 300 and 400 meters in distance and it’s all up hill. For a sprint that distance, you have to figure out a pace to make it to the end.)

    Mosey BTTF

    60 WWII’s IC

    DONE

    Numbers, Names, YHC took us out

    Prayers for YHC’s 3 year old who has stomach bug; Prayers for Cha Cha who lost a family member and will be attending their funeral; Prayers for victims of the two plane crashes;

    Prayers for Mudslide whose body is recovering after shutting down from overtraining. It’s not often that you find someone who trains his body so hard that it shuts down. He’s in rare company with the David Goggins’ of the world. Rest up brother and we look forward to seeing you back soon 💪🏼

    NMMS : I’m tired and out of breath