Category: Richmond, VA

  • Feeling Entish and I hope this post goes through.

    Warm up SSH, DMHangs,cherry pickers, LBC, Suzanne summers, Listen to Saab talk about Ester Williams, Merkins, helicopters, arm circles F and R

    Mosey to field. Run to tree, 5 WW2, bernie back, next tree 10 ww2, bernie back, loop until 45, last tree 45 2 count flutters.

    Run to Hitchikers daughters classroom window at the school for a triple check: peoples chair, Jump squats, run

    Mosey to chin ups, 5 chin ups while pax is doing incline merkins

    Mosey to flag, Merkin ring of fire, Merkiner picks the type.

    Circle up, Prayer, exit to change the world.

  • KB AMRAP

    Eight noble KB warriors embraced the gloom of the Circus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • KB AMRAP – – 5 exercises, 30 seconds for as many reps as possible followed by a rest of 20 seconds between exercises for the 1st cycle, 15 on the next, 10 on the 3rd and 5 on the final cycle
      • High pulls
      • Curls
      • Tricep press
      • Squats
      • Swings
    • Run the bus loop
    • 2nd KB AMRAP
      • Sit ‘n presses
      • Bench presses
      • Overhead pulls
      • Skull crushers
      • KB hammers
    • Mary
      • One-legged crunches – each side
      • H2H
      • FM
    • COT

    Great work by the PAX.  Plenty of mumble chatter, but no issues here.  Prayers up for Fudd’s sister and Fireman Ed’s father-in-law.  Cancer sucks!  All in all, great start to the day.  Offshore continues his tradition of brewing coffee during the workout for the PAX, which is next level. 

    Convergence and 10 year anniversary celebrations this weekend.  Check Slack.

    God is good all of the time!

    Attila

  • Alarms and Wallets

    What begin with 4 ended 6 since posting on a wet Wednesday morning to swing some bells

    This how it went down

    No Q nor Site Q to be found so YHC took the Q to begin

    COP (ALL IC) – SSH, DQ, Hillbillies, AST’s, Merkins, Arm Circles

    THANG

    5 Man Cycle – Rotation of five exercises – Demon Crushers, Swings, Single Arm Thrusters, Squats, Run a lap

    Triple Check – Overhead Press, Squats, Run a lap

    Yard Sale Q’s

    11’s – Globlet Helix Squats and Bell Holding Calf Raises

    4 Corners – 40 Demon Crushers, 40 Flutter Kick + Press, 40 Lawn Mowers (20 each arm), 40 curls

    5 MOM – Boat/Canoe and Stretches

    Numberrama, Namerama, Announcements, Yardsale took us out

    MOLESKIN

    Been a while since YHC made it out a KB workout so felt to not only to be there but to lead. Our Interim Site Q (while Bulkhead is on IR), lost his power the night before and missed him alarm. He still made it out and took over from YHC which was good since nothing was planned for the morning

    Great to have our honorary DaVillians Beaver and Choo Choo out with us. Looking forward to when the launch our first true East of the City AO soon.

    SPIT ON THAT!!

  • Supple Leopard vs Anti-Sprinter

    A pair of able-bodied men sprang from their fartsacks and eagerly made their way to Atlee, where they greeted each other with no real plans of what they’d be doing that morning. We took turns leading activities, which YHC will do his level best to recall after nearly two weeks of procrastination:

    Helix got us started with the COP doing…things. I’m sure it included good stretching and at least one exercise we don’t normally do. After a solid warmup, Helix passed the Q and Holland took over.

    Mosey to the track, where we did a series of laps, stopping at each of the five sets of bleachers for a set of exercises:
    Lap 1 – dips x 10 each
    Lap 2 – reverse crunches x 10 each
    Lap 3 – incline merkins x 10 each
    Lap 4 – burpees x 5 each

    From here it was over to Helix and over to the Cool Spring playground for a lazy Dora: 100 of that thing where your feet are in a swing that is kind of like a crunch, 200 squats, 300 SSH. Timer did leg lifts while hanging from the pullup bar until they didn’t feel like it anymore.

    Back to Holland and back to the pavement. Run behind the schools, and stop at each speed bump for a new exercise. Highlights included WWIIs, Carolina drydocks, and YHC’s least favorite, sprinting to the next speed bump.

    All in all a successful outing, and an enjoyable well-earned coffee was the ideal ending.

    YNWA

  • No Small Child Left Behind

    Five “responsible” “adults” came out to pound the pavement. I have No Idea where the ruckers went, and I doubt they do either. Runners took a tour of the library/Bojangles area, skipped running behind Kroger because it’s smelly, hit the townhouses, crossed the bridge, and started venturing into Giles before time to head back to the proverbial flag.

    While there is no official age in VA when one is allowed to leave a child unattended at home, we agreed that Spit was probably wise to stay home today – if for no other reason than to be a good example of “responsibility” to Beat It as a new dad.

    YNWA

  • Who needs sunshine?

    In a scene straight out of a motivational poster gone rogue, six brave souls gathered in the evening gloom, where the rain poured down like the universe was trying to wash away their fitness ambitions. Who needs sunshine and dry ground when you can have puddles and a side of mud, right? With the sky weeping above them, these dedicated warriors embraced the wet and wild workout, proving that nothing says, “I’m Committed” quite like copperhead squats in a downpour. Sure, Its not exactly the ideal setting for a sweat session-unless you’re into the whole “drenched rat” aesthetic, but hey, consistency is key! So, armed with nothing but determination and a questionable sense of fun, these 6 pushed though the soggy chaos, knowing that every drop of rain was just another step toward getting stronger. Diving deeper into the epic (and slightly ridiculous) journey of resilience, this is what went down.

    Chaplain led a Mosey around the parking lot picking up the Pax as they arrived.

    Meatball – Warmarama: SSH, Copperhead Squats, Merkins, Dead Man Hang, Stretch OYO

    COP #1: Triple Check up the Hill. Time to get our backs wet. LBCs, Copperhead Squats.

    Indigenous Run to the Portico

    COP #2: Started with 25 Merkins and 25 LBCs into; 4 Corner Streetwalker Style: 10-LBCs, 20-Copperhead Squats, 30-Merkins, 40-SSH

    COP #3: Hand Release Merkins before a Slowsey into a Dora; 100 Carolina Dry Docks, 200 LBCs, 200ish DC Flutter Kicks

    BTTF with an Indigenous Run, called at Time. Names, Numbers, Announcements (10 Year Convergence weekend).

    Welcome to Donte Allen (FNG) “High Top” who has a passion for basketball and loves to get his hands dirty (looking for a new job) more to come on that.

    ~YHC, Meatball

  • Human Centipedes and Peanut Butter

    11 centipedes crawled into the gloom for a State Farm beat down. YHC wanted to bring a tasting menu that included selections from each of the last few weeks of Iron Pax. The Timberwolf PAX, while apprehensive at first, were great sports about it and pushed hard through the pain train. “Karen’s” SUV almost road raged through the following production…

    • Warmarama
      • SSH, UK S, Stretch
    • Human centipede
      • Line up 6 cindies in long parking lot (15 Yards apart)
      • Bear Crawl to first Cindy –  Incline Merkin, Decline Merkin – crawl and repeato to next
      • Side Crawls to first Cindy – 1 armed merkin on each side – crawl and repeato to next
    • Partner Cindy Catch me
      • 1 PAX does MOT (Mode of transport) with Cindy across lot, 1PAX runs to end of lot and Bernie back. Swap. Repeato until end of lot.
      • ROUND 1
        • Pax 1 – Lt. Dan Magic Legs (Lunge, Lunge, Thruster)
        • Pax 2 – Run Down and bernie Back
      • ROUND 2
        • Pax 1 – Bricklayers
        • Pax 2 – Run down and Bernie back
      • ROUND 3
        • Pax 1 – Rifle Carry
        • Pax 2 – Runs around lot
    • DORA
      • Pax 1 – Cindy Work
      • Pax 2 – run to end of lot and back
      • 50 Blockees
      • 100 OH Press
      • 200 Curls
    • Finisher (2 rounds)
      • Pax 1 – Coupon plank Jax
      • Pax 2 – Toe touches

    Names, Numbers, Announcements (10 year convergence, 5am, 6am, and 7am options. Coffee to follow. 3pm cookout).

    Prayers for Tank and the guys at the bridge as well as Dumars dad going through cancer surgery.

    I always love making the trek up to Twolf to mess around with with a solid group of PAX. Motivated by Peanut Butter, everyone pushed hard while having some fun. Props to crabgrass for throwing down hard during the Cindy workout. Thanks to Heist for bringing the additional Cindy. Good luck to Rudy and team getting their first taste of iron pax with @boberry at Satan’s Hill tomorrow! Pleasure to lead. SYITG!

    -State Farm

  • Exploring crevasses

    What guy doesn’t love exploring cevasses. Noone knew what aerial acrobatics may be in store on the grounds of Huguenot Highschool. It was a canyon run not unlike the new Top Gun as 15 spelunkers explored the deep indent.

    Here’s what went down.

    Warmarama: SSH, ISW, DQs, UkS, Xcross Situps, MCs,

    Mosey to wide lot

    Thang 1: 4 corners 20 merkins, 30 Xcross Situps, 40 Mountain Climbers double count, 50 Squats,

    Cocaine bear crawl on the lot. Stopping at each line to grab sniff a line and do a merkin. Arrive at school for canyon exploratory wall conveyor. Here’s where we moved with purpose alternating to wall sit when we reached a window. This could have been done with more speed.

    Thang:2 Partner up for Dora the Explorer 1-2-3 50 No Cheat Merkins, 100 Dips, 150 Step ups – Partner touches 1 then 2 then 3 trees not the same. This could have been alternating 1 then 2 then 3 trees to keep it interesting.

    Mosey to next lot

    Thang 3: Wilt Chamberlain famous 100 point scoring basketball champ 94 foot identified start 100 LBCs, 100 squats, 100 Flutters, 1…ish apds with a premature finish.

    BTTF

    Numbers, Names, Announcements:

    Tomorrow meet at Snuffs for a 3rd F gathering 5-7 prior to the convergence Saturday. Crazy people begin at 5am, Ruck/Run options begin at 6am. 7am Convergence with awards and food to follow. 1:30 cookout for family’s at Huguenot park bring your family bring a side. Contact Flat Line to sign up for CPR

    Prayer request: Maria – Machismo’s church friend got home from surgery this week. Pray for recovery from liver surgery to remove cancer. Pray for Gumbo’s Childhood friend that just got diagnosed with breast cancer. Pray for Gumbo’s 16 y/o daughter Luci suffering with postural tachycardia syndrome (pots). This is a chronic condition pray not only for alleviation of her symptoms but also for her mental health. Pray for remission.

    Naked Moleskin: PS 133 says “How good and pleasant it is when brothers dwell in unity”. Reflecting on the word remission. YHC likes to think in double meanings and this one has a powerful effect in prayer. We pray for both the remittance (remission) of a disease or malody sending it away. Also, we think invigorating us to move with purpose (re-mission). As we gather this weekend to celebrate 10 years of F3 in RVA let us move with purpose.

  • Apple Doesn’t Do It Justice

    One guy had the pleasure of setting off on the latest edition of The Clinic along the fine shores of the Pacific Ocean. Temperatures were 70 and sunny. According to the workman continuously chasing YHC with a modified golf cart, the following might have happened.

    Quick run across the parking lot to the massive hill. Starting at the top.

    100 SSHs (4 count)
    IWs – 20
    Dead Man Hang
    Fudd’s Wife
    Wilson’s Wife
    Dead Man Hang
    20 merkins
    LBCs -20
    WWIIs – 10
    Pencil Roll (to get out of the way of the cart)
    Freddie Mercury – 20

    Traveling COT down the hill, stopping at each light, spaced roughly 30 feet apart.

    Exercises were:
    Merkins – x20
    HRMs- x15
    Squats – x10
    WWIIs – x10
    Flutters kicks – x20
    Reverse crunches – x15

    Probably some variations thrown in. Extended number of reps based on the number and appearance of ladies walking to the gym.

    Rough number of lights – 30.

    Hill length is approximately 2/5 of a mile. Run the hill 5 times.

    Number, name, and YHC took himself out.

    Announcements – none. YHC already knows each announcement YHC would make.

    NMS: Wow. Full moon. Palm trees. No humidity. Overlooking the ocean. Great day to be alive and working out.

  • Sunday Fun-No-It-Was-An-Awful-Run

    Six guys in groups of 1, or 5, or 1, set forth only to come back as groups of 1, 4, 1, and 2. Even if the math does work, these guys did. Temperatures held steady at 70 and sunny. According to the 3 people dudes running faster than YHC on the opposing loop, the following might have happened.

    North bank, some did the flood wall, then south bank (Buttermilk), then home. Others did T-Pottersfield. At least one did Belle Isle. That guy ran terribly, but completed the loop. 6.5 or so.

    Numbers, names, and everyone took off for coffee.

    Announcements:

    10 Year is on Saturday. Who remembers what they were doing when F3RVA was founded?

    NMS: YHC has been buzzing all over lately. BRR, some overseas travel, and then the wall might have hit temporarily Sunday morning. Weather was great. Company was great. YHC’s legs just didn’t want to do it. No matter – find a horse, and get back on it. Push yourself, don’t hurt yourself.