Category: Richmond, VA

  • No longer a snow workout virgin

    This is very accurate….I have never done am outdoor snow workout till today(I have been missing something wait I fell into the “it’s too cold or no one will come out etc). Ever since I started F3, my workout philosophy have flipped they the people I used to train with could not even come close). Fact I want to go to Virginia Beach do that workout on the beach Mount Trashmore spots that I would not mind being a part of a travel group. Today, 8 came out after the latest snow to see what does Mudslide offer in this weather. LFGO!!!

    Warmaramma(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Gate Crashers, Merkins, plus 5 burpees). To the baseline for a quick run down and back(Boberry with a burst there). Then we took off time to venture out see what insanity the group and I create. First stop… The mini hill near the back area of the trails and where the logs are. A little Rocky IV runs up the hill then burpees(1st round 10 regular, 2nd 5 8 count(burpee with a plank jack), 3rd 5 Navy Seals(there’s also an Army Ranger one I will bring out this year anticipate more burpees a fair amount with my Qs.

    Next…a staple of my workouts(DORA). 100 SSHS, 200 squats, 300 toe taps. The run I had to change up due to the conditions but Rubble crossed from one corner to the next so after my first one, I went corner to corner. All the footprints you see and you see mine the big ones that look like a bear came around.

    Side note: this year is the 50th anniversary of Rockwood Park. All the fields and other things are being worked on with a summer date to be done. So next was nifty 50s(50 reps of a certain exercise chosen by someone). Monkey Humpers, Don Quixote, Double clutch squats, Snow Angels, LBCs amongst those chosen). We interrupt for a trip to the wheel and Death Planks. DTH brought it out last week, I enjoyed it said ok let’s try it again and now I have ideas into what we can do there next…. Stay tuned

    Coming to the end……4 corners(10 burpees, 20 groiners, 30 double count MCs, 40 SSH man killer style. Oh the way back, I saw an opportunity to do some walking lunges in the snow(why the F not). There was a little ice patch in a spot but with the fields open right now chances to really do some leg and other things

    Final little bit..20 burpees do 10 take a little breather, final 10 fast as you can. Hour was up, finished up numbers, names prayer led by YHC to close the session. That was fun, yet need more to come out lead Qs simple things or even split it with someone I have done that come on out 2025 lead 1 Q in January, the bug hits ok I want to do another. Let you know the nifty 50s the runs up the hill(last night and this morning thought of). The lunges across the field(thought of it right there looked at it said ok).

    Check Slack upcoming events there’s a few plus if you doing the MABA challenge(stay on top) I am in great shape not keeping a total but I know how many I have in the bank plus I am trying to see if the last Saturday at Rock and Roll is open(I think it’s time to do a Burpee CSAUP where we do them for say 25-30 minutes get a total perhaps if there’s someone who needs help or assist them. We donate a set amount it all goes towards them. I can fill you in more I did this 2020 1 hour 540 burpees helping a woman going thru a rough time with breast cancer. See you next time

  • Grid Iron Snow Day

    Six men joined the snow day Q at Grid Iron. After a brief warm up (including snow angels) we hit the following cardio themed workout:

    New to the Exicon “Sled Dog”. Partner up. 1 Burpee each and begin… 1st partner sits in the sled and the other pushes you across the Grid Iron, Burpee, switch and the other partner pushes you back across the Grid Iron, Burpee, repeat. 6 rounds (3 mushes each)

    Beast: Every member of the Q got to choose (Merkins, Heals to Heaven, Squats, Don Quixote, WWIIs, and Hand Release Merkins)

    Hit the hill for Snow 7’s of Carolina Dry Docks and WWII’s, with carrying the sled up the hill and attempting to sled down the hill to give your partner the sled. Back for 2 Rounds of Sled Dog (again), and a Lindsay with Step Ups and Dips,

    Finished with stretching that somehow included more Merkins and American Hammers.

  • Check them estrogen level levels!!

    The texts started going out this morning to make sure it wasn’t gonna be a solo show. To my surprise Pool Boy was already cutting donuts and doing some trail riding to warm up. After kidnapping Yukon from his house this is what went down…..

    Warmarama

    • Arm circles
    • Chinnook
    • Little Birdies
    • Imperial walkers
    • Copperhead squats
    • Wilson and Roscoe’s wife
    • SSH
    • A few more leg things

    Mosey to football field to knock out 100 yard Mario’s, Karaoke and Lieutenant Dans

    MOSEY to start on them abs!
    50 of each with a 200 yard run between

    • Outlaws
    • LBC
    • Flutters
    • American Hammers
    • Plank Dips
    • Penguin
    • LBO
    • Elliptical
    • Dollys
    • Foxholes

    Finished up with 50 snow angles and some Bear Crawls!!!

    Numbers, Names and Prayer Request
    Great chatter this morning about getting testosterone and estrogen checked. Some of us have speculations on someone from New Kent on performance enhancing drugs. Even Beavers snow angles were as perfect as his forms also!

    OUT!

  • what? no coffee??

    4 guys showed up to get a workout in before an amazing brekkie. Unfortunately, coffee was not available.

    COP — a few exercises

    4 corners —
    bear crawl
    10 really good merkins
    karaoke
    10 really good situps
    crawl bear
    10 really good squats
    karaoke
    something else

    Dora
    run a lap
    100 merkins
    200 LBC
    300 SSH

    THE END
    Grab some coffee and something to eat.

  • Breakfast Club in the Crisp Morning Air

    Two intrepid souls braved the Alaskan-like crisp cold of a Saturday morning for a Breakfast Club. We launched from the Elwood Thompson and converged upon the Dogpile. The crisp air and captivating conversation left us energized and ready for an intense(?) Oyster’s beatdown.

    Cheers to a splendid morning, Bobbery!

     

  • Operation: Black Ice

    In search of safety the Pax stuck to main roads.  Here’s where:

    The Route

    • L on Pump
    • L on Falconbridge
    • R on Raintree
    • L on Deepwood Circle
    • R on Raintree
    • L on Maremont
    • Circle Godwin
    • Gypsy and Lighthouse did some extra
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Without the dangling carrot of a steaming cup of coffee to motivate the Pax, the effort was there but the enthusiasm was not.  Most would have preferred to fartsack.  No falls to report, unless Pigskin did his famous drop and roll.  Go Commanders!

    ANNOUNCEMENTS

    • The Bridge Jan 25 – See Fudd
    • Breaking Bread – ongoing
    • Prayers for Fireman Ed beginning treatment
    • Prayers for water

  • [NewKent]Heat Wave!

    it was 70 and sunny this gloom as 2 eastenders got started about 2 minutes late, but that’s alright, we paid the troll toll(bonus points if you can name that show) with 10 Burpees and kept the heart rates and sweats up until the clock ran out!

    Set the EMOM timer to go off every 2 minutes of the entire 45 minutes to stop, drop and do 5 burpees.

    Warmarama-Mosey to the east octagon. 20 arm circles IC, keep arms raised, 20 reverse arm circles IC, keep arms up, 20 seal claps IC, keep arms raised, 20 Overhead Claps IC for the SkyQ, keep arms raised and squat into Al Gore. Dead man hang, to the left and right, rock the baby, Wilson’s wife, Fudd’s Wife, 10 Merkins IC, Roscoe’s Wife, 10 American Hammers IC, 25 SSH’s IC.

    Mosey to the snack shack and bring the picnic tables together like butt cheeks, or close enough to stand between them. 11’s – hanging picnic table dips, lap around the snack shack, Wet Toilet Seats. Don’t forget to put the picnic tables back where you found them!

    Mosey to the monkey bars for 20 hanging leg raises. 20 more hanging leg raises. 10 more hanging leg raises.

    Mosey back to the parking lot for a brief COT leg stretch, Numberama and Namerama. Announcerama – Beaver will be Q’ing the 3rd stop AO at 45MOM for the Frozen Triangle on Feb 8 in Richmond.

    ”And the peace of God, which surpasses all understanding, will guard your hearts and your thoughts” – Philippians 4:7

  • Speaking in Movie References

    Eight Pax members sculpted by classic movie quotes and references embarked on running and rucking. North on Westmoreland, right on Fitzhugh to Broad, and come back on Antrim or Tilden, Mulberry, or Meadow depending on your distance. Grove brings you home.

    YHC took us out.

  • Cold Potato Q

    The puns of F3. Party of 1 arrived at the AO in hopes of seeing some familiar faces but without another sole in sight and no one to toss the potato to, YHC took off to the hills to stay warm. Couple loops around various cul-de-sacs and the high school logged three miles, returned for some 100 rep exercises – merkins, LBCs, squats (sorry DTH, YHC passed on the burpees). With icicles forming on the beard, the towel was thrown after exactly 45 minutes.

    -Singer

  • Heist’s Wittle Frozen Piggies

    Night one of the CFP Semifinals caused Satan’s Hill most frequented PAX to fartsack this AM. Congrats to the Irish and Rudy! 4 HIMs still managed to make it out in the cold for a beatdown. According to Heist’s wittle frozen piggies (my man couldn’t find his sheepskin gloves this AM) this is how it went down:

    Warmup jog halfway up Satan’s Hill and back to the parking lot for SSHs, Helicopters, Deadman Hang, Ukranian Soldiers, Knee to Chest, Roscoe’s Mom and LBCs.

    COP 1: Dora w/ coupons in the parking lot. 100 Anterior Raises, 200 Skull Crushers, 300 Curls. Timer carries coupon around parking lot island and back to do 1 blockee before switching. Cindy’s were stupid cold this morning and causing all members to feel like their fingers were going numb. Switched it up that timer runs to the end of the parking lot and back.

    COP 2: Moseyed up Satan’s Hill and over to the Willowmore cul de sac for a Legs Quad Check – Lunges, Squats, Monkey Humpers and timer runs to the bottom of the cul de sac and back.

    COP 3: Moseyed back to the parking lot for ring of fire abs. 25 count around the circle twice for various ab exercise in IC and OYO ending in a 2-minute plank.

    Time called, Numbers, Names, Announcements (Frozen Triangle), Prayers for Chipper’s daughter, people impacted by the fires in California, safety with pending winter weather.

    Appreciate you fellas showing up this morning. Get out there this weekend and spend some time with your kids/family in the snow!