Category: Richmond, VA

  • Who wants some candy

    6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny.

    Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture.

    PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry.

    16 Curls
    16 Overhead Presses
    16 Oblique Lifts Left
    16 Oblique Lifts Right
    Beaver decided to leave the cindies a bit further which made me decide to try something new for the next COP.

    Get Lost

    3 PAX take 2 cindies each and Farmer’s carry to burnout, then run back, while the other 3 complete a triple check

    Curls
    Double clutch jump squats
    Merkins to failure (timer)
    Each PAX of would do 2 rounds of Get Lost.

    Elevens
    10 Bear crawl pull throughs- 1 merkin
    Down to 1 and up to 10

    Rifle Carry cindies back to the shed.

    Mosey across the cowpasture to the the fence for some Indigenous People’s exercises

    PAX line up at each pole on the fence
    Leg raises around the posts while the PAX in the rear Crab walks or bear crawls to the front.
    About halfway change the exercise to Turkish get ups

    Move on down to Pole Alley for more Elevens
    10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond Merkins

    Mosey back over to the cushy playground surface for some Broga led by Mudslide.

    Solid PAX this morning. Beaver drove his work van (aka the candy van) all the way from Alabama to make it in time for his second attempt (who does that?) at Week 1 of Iron PAX even before the bootcamp! 

    I was blessed to lead.

    Announcements

    F3RVA 10 year is now only 1 week away!
    It also happens to fall on State Farm’s birthday. If you see him out there, be sure to wish him happy birthday.

  • Lara Teague Curry 5K

    We need one more Off the Books backblast today, so here it is:

    An assortment of PAX converged on Trinity UMC this morning in order to remember Lara Teague Curry’s life by supporting the 5K named in her memory. EF Hutton, Seymore and YHC set-up and manned the F3RVA awareness table while Offshore, Chippendale, Bodo’s, Splinter, Bass Pro, Sandy, Vandelay and Joey Chestnut ran the 5K. Thanks to Gomer Pyle for getting us the spot for the table so that we could spread the word on F3 and it’s mission. Several wives took F3RVA business cards home to their husbands.

    Another local teacher left us this week, the second one this year. My wife worked with the first one.

    Mental illness is real, folks! Please make yourself aware of it. Reach out for help. No one will look at you as a lesser person. People care about you!

    Kubota

  • Michigan Abs

    Mosey to burpee hill
    Warm up: SSH, DQ, DMH, Armcircles forward back/big/small, LBCs, Merkins
    Mosey to the field of pain
    Sprint 10 jog 90 90 lbcs
    Sprint 20 jog 80 80 penguins
    Sprint 30 jog 70 70 American hammers
    Sprint 40 jog 60 60 Freddy mercury
    Sprint 50 jog 50 50 plank shoulder taps
    Sprint 60 jog 40 40 calf raises
    Sprint 70 jog 30 30 crab cakes
    Sprint 80 jog 20 20 monkey humpers
    Sprint 90 jog 10 10 merkins

    Repeat with each member of pax picking an excercise

    Wall 200 yds recovery

    20 Don world War Quixotes
    Strech
    Circle up, prayer
    Great work everyone.

  • Keeping the momentum going.

    After contemplating staying in bed, YHC decided to head to Rockwood Park for Morning Wood in an effort to keep the running momentum going. Solo run this morning so YHC had to dig deep since the norm is running with at least 1 other Pax. Managed to complete 4.9 miles before Lurch’s VQ.

    House Party

  • Freed To LEAD

    13 men of valor have chosen a different form of retreat this morning – retreating from the lure of the fartsack, and paying the ransom of sweat and pain owed to glorifying God with our bodies. Here’s how these HIM’s embraced the challenge to lead:

    The THANG: 

    WARMERAMA: 

    • Circle up on the basketball court
    • Invite to any other guys wanting to Q …no takers? OK, let’s GO! 
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • DORA
    • x100 Merkins, x200 Squats, x300 LBC’s
    • Moving partner lunges length of basketball court, then bearcrawls back to switch with partner

    PLANKORAMA REVIEW:

    • Review the F3 Mission, Credo, 5 CP’s while holding low plank, pushing up and stretching between

    COP #2:

    • Mosey out to the lit parking area and circle up
    • FREED TO LEAD
    • The PAX was briefly directed by the Q on the simple steps to call an exercise in cadence (1. State the exercise, 2. Ready Position Move, 3. In Cadence, 4. Exercise!, 5. 1-2-3-_, 6. Change intonation in final count)
    • Each of the 12 other HIM’s in the circle then exercised their freedom to lead the PAX in 10 reps of whatever exercise they wanted in cadence
    • After Action Report was provided where needed but generally everyone did extremely well

    COP #3:

    • TRIPLE CHECK
    • P1 – Flutters
    • P2 – Wall Step-ups
    • P3 – Run up steep hill and back down

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Salvation for Marshall and Christian, two brothers that FNG Hasselhoff brought here to the retreat 

    NMS:  Wonderful weather for our second mountain beatdown, and great to have another big group at the Windy Gap men’s retreat. Plenty of turnover between yesterday and today as most men chose only one of the two days to attend F3. But we still had three FNG’s to welcome, and all the PAX embraced the opportunity to lead some reps in cadence and did a GREAT job of it. YHC was hoping another HIM would accept yesterday’s invite for someone else to lead today’s beatdown, but since no takers YHC found another way to share leadership. God is moving here on the mountain top, as always best appreciated as it appears THROUGH the brothers next to you. I’m reveling in deep thanksgiving for the opportunity to be here. Yours AYE! ~DTH

  • No skipping Pull Ups

    YHC was a PAX of 1 for this week’s pull up training. Got the normal training in with some pull ups, dips, hollow rocks, and chest to bar pull ups. Didnt want to have a whole week with no pull ups!

  • Finally Got it Right

    I’ve been trying to get the route on the backroads to West Hundred right for several weeks now, and I finally did it. I was a PAX of 1 for Premature Acceleration this morning. But big things coming next week!

  • World’s Toughest 11s?

    When is the pre-workout an ironPAX event? Why when you’re at Goyne Hard of course! After a light warm up and a brief explaining of what we would be doing, we were off doing the workout below:

    For time. 

    A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout.

    EMOM starts the workout with first set of 3 burpees.

    The rest of the work is as follows:

    Starting End Exercises30 Yard TraverseBack End Exercises30 Yard Traverse Back
    10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl
    9 ThrustersLunge2 Hand-Release MerkinsLunge
    8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump
    7 ThrustersRun4 Hand-Release MerkinsRun
    6 ThrustersMurder Bunny5 Hand-Release MerkinsReverse Murder Bunny
    5 ThrustersBear Crawl6 Hand-Release MerkinsBear Crawl
    4 ThrustersLunge7 Hand-Release MerkinsLunge
    3 ThrustersBurpee Broad Jump8 Hand-Release MerkinsBurpee Broad Jump
    2 ThrustersRun9 Hand-Release MerkinsRun
    1 ThrusterMurder Bunny10 Hand-Release MerkinsReverse Murder Bunny
    The PAX agreed that while not easy, this was not as tough as week 0. TCLAPS to Mudslide being the PAX with the most RESPECT and the fastest completing the challenge. We forgot COT… So thankful for this group of guys who are also willing to do this crazy stuff at 6am. Come on out, the challenge is rewarding!

  • Iron Pax at Ironclad

    After a brief COP, Waze led us through this weeks IPC ( details in the pic below ) and then we did some cards with dips, Merkins, big boy sit-ups, and leg lifts – face value + 5. Waze took us out. Prayers for our families and the PAX

    NMS – Since the in-laws are on the peninsula, YHC has always wanted to get over to a beatdown here and finally made the time. This IPC is a challenge but we agreed it’s on the easier side compared to some of the crazy ones over the years. Great meeting Marvel and Waze.

    Get some!

  • Bridge – 9/14/24

    12 dudes got it done this morning!

    Warmorama:
    We kicked things off with a few warm-up laps around the blacktop, followed by:

    •   Side Straddle Hops (SSH)
•   Copperhead Squats
•   Deadman Hangs
•   Merkins
•   LBCs
•   Stretches

    The Thang:
    Grabbed our Cindys and moseyed over to the basketball court.

    Round 1:
    5 rounds of Cindy work:

    •   Swings
•   Presses
•   Rows
•   Curls
•   Triceps Extensions

    Then, we ran a lap.

    Round 2:
    Passed the baton to Purple Rain, who led another 5 rounds:

    •   Thrusters
•   Block Merkins
•   Reverse Lunges
•   Skull Crushers

    Heist jumped in with a surprise set of 11s: Burpees and Squats. Things got spicy!

    Round 3:
    Wrapped up with some more Cindy work.

    Triple Check:
    Swoop led a quick triple check of Merkins and LBCs.

    Finished up by putting the blocks away, then a little Broga to cool down. Time!

    COT:
    We circled up for Numbers/Names. Big Herm took us out with a strong prayer, especially lifting up Tank as he prepares for the next chapter in 80 days.

    Moleskin:
    Grateful to all the guys who came out for a solid beatdown. Enjoyed some much-needed 2nd F at the Cumberland Restaurant afterward!

    IronSharpensIron