Category: Richmond, VA

  • Biking to Mary

    Apparently biking to Mary is the new thing. We has a record three bikers out of 10 pax arrive at Mary this morning – we were all wondering was this Thursday or Friday ??

    Here is how it all went down on a beautiful Thursday morning.

    Warm up’s

    Mossy to the benches – 3 exercises 3 sets – incline merkins, dips, step up’s – 10 each.

    Mossy to the blacktop – triple check run the perimeter of the black top – exercises LT. Dans, WW2’s

    Mossy to the bars – 3 pull ups – 3 sets – exercises incline merkins, ww2’s , dips.

    Mossy to the court – 4 corners – 10 box cutter – bernie saunders – 20 merkins- linge 30 squats – bernie saunders 40 ssh’s – reverso ….

    Mossy to pavilion – 3 sets 20 pole smokers

    Mossy to the flag for some Mary.

    Great work today guys, thanks for allowing me to lead. was good to have 10 strong at Mary this morning. Thanks for taking us out Lockjaw.

    See y’all in the gloom.

  • Ordered Way Too Much

    A Bakers Dozen of F3RVA’s finest doughnuts came out hot and ready for the inviting conditions awaiting this SOJ beatdown. Machismo arrived in his newly purchased Gumbomobile, complete with F3 stickers and sweat rings on the seats. Off we go.

    Slaughter start with some hill work. Bearcrawl up the hills, lunge across the top, Crawlbear down the hills.

    Mosey to the bus circle for introductions and warm ups that included DQ’s, Helis, Jazzercise, Ukrainian Soldiers, Merkins, LBC’s, Suzanne Summers left, Reverse Crunch, Suzanne Summers right, Dead Bugs.

    Find yourself a couple friends for a triple check. Timer runs the loop, HR Merkins and various Wall Exercises (Balls to the Wall/Donkey Kicks/Peoples Chair).

    Mosey over to the hill for Clockwork Merkins.

    Mosey down to the amphitheater for 11’s. 10 crunchy frogs at the bottom. Box Jump/Lunge to the top for 1 incline merkin, return to the bottom and continue 9/2, 8/3, 7/4…… Plank work for the 6.

    Mosey to the loading dock and find a partner. Love Hill back up to Forest Hill (or most of the way). Timer runs a distance and returns to find his partner bearcrawling for round 1, lunging for round 2, and broad jump burpees for round 3. 5 booyah merkins at each exchange.

    Mosey up to the sidewalk along Forest Hill mosey BTTVF performing 2 burpees at every other light post. Time caught up with us so just Mosey BTTVF.

    Numbers/Names/Announcements – Convergence Weekend coming up – see slack to fulfill all your F3 desires. YHC took us out.

    Naked Moleskin: Great work this morning fellas with a strong turnout. YHC forgot that he signed up for the Q until receiving Snuff preblast late in the evening. My eyes were bigger than my stomach on this occasion as YHC was all over the place on the fly. Thank you for your patience and willingness to roll with YHC. Great to have some travelers from the south up for a visit. Welcome Sawzall, a frequent RVA visitor that started F3 in January and has already hit his 200 post for the year. Couple of VQ’s coming up with Snip taking the lead at the Forge and Sin Bin at No Toll. Exciting times. Great mumble chatter as always and great work today. Thank you for the opportunity to lead. SYITG.

  • West End Assembly of Humpers

    5 Crossing regulars gathered for a workout that paid homage to everyone’s favorite exercise: The Monkey Humper. The following is a brief summary for your viewing pleasure:

    Mosey lap around the church parking lot. Circle up for Warm-Up exercises: Ukranian Soldiers, Helicopters, Apple Bottom Poppers, Shoulder Taps, Alabama Prom Dates, Hello Dollies, Flutter Kicks, I may have missed a few.

    Mosey to the Monkey Dome (fenced in area beside the parking lot)

    Exercise One: 10 rounds of Monkey Humpers with 10 seconds rest.
    Start with 10, work up to 100

    Exercise Two: Travel Across the field doing various Monkey Humper themed exercises
    1. Monkey Lunges (5 lunge walks, 5 monkey humpers, repeat)
    2. Flying Monkey Humpers (Broad jump, 5 Monkey Humpers, repeat)
    3. Bernie Humpers (Bernie 5 steps, 10 Monkey Love Makers)

    50 Gorilla Humpers before you exit the Monkey Dome

    Mosey to the parking lot and grab a Cinderblock for Exercise Three

    Half the Pax runs across the parking lot with Cindy’s – others do Monkey Humpers, then switch.

    Round Two: same pattern, but Monkey Love Makers (slow Monkey Humpers)

    Exercise Three: Alternating Cinderblock and Monkey Humpers
    20 curls, 20 Monkey Humpers
    40 Bench Press, 40 Monkey Humpers
    20 Tricep extension, 20 Monkey Humpers
    20 overhead press, 20 monkey Humpers

    40 LBC’s with block, 40 Monkey Humpers

    Back to the Flag for 1 plus minutes of, you guessed it: Monkey Humpers until time is called

    Numbers/Names/Announcements/Prayer Request

    YHC took us out

    Final Thoughts: Monkey Humpers definitely get challenging if you do enough. We didn’t get an accurate count on total Monkey Humpers completed – all agreed that it had to be over 1000. Appreciate the PAX’s efforts! Got a give a shout out to Banksy who pulled the double today (Ruckhenge and The Crossing) and also signed up for a VQ! Keep it up. Tryhard pulled in as we were finishing up and unveiled our new gangster F3 Banner.

    SYITG

  • 2nd Annual Timberwolf Hollow Open

    If I mess up, we all mess up. Luckily for the 8 HIMs who came out in the gloom – with McRib literally emerging from the gloom, YHC doesn’t make mistakes!

    Borrowing a Q idea from Doozy, we had the 2nd Annual Disc Open at Timberwolf Hollow!

    Mosey around the bus loop and settled in at the corner of the lot where we could get up close and personal with each other for some solid stretching. Traditions were thrown to the side and no SSHs were done, instead a curtailed list of high-intensity stretches were performed to get us ready for the event. Middle School arm stretches, overhead stretches, jazzercise, helicopters, ukrainian soldiers, merkins, roscoe’s mom.

    The Main Event

    Rules are simple. At the beginning of each hole, we rotate which HIM calls out an exercise x10 and picks an object to be “the hole”.

    1. Perform exercise x10
    2. Throw first shot, run to disc, do 1 merkin
    3. Throw second shot, run to disc, do 2 merkins, etc
    4. Once hole is hit, do a burpee for each stroke
    5. BONUS – if you catch a HIMs disc, they do 10 burpees, if you attempt and fail, you do 10 burpees

    All in all we played 12 competitive holes, some in well lit areas, some not so well lit! YHC’s scorecard showed 120 random exercises, 122 merkins, 56 burpees, and 1.35 miles – not bad for a Thursday morning! The PAX learned a few things along the way:

    1. If frisbee golf was a profitable sport, Rudy Scheffler would be raking in the dough! He was playing by himself most holes while the rest of us were getting honked at by Karen.
    2. Don’t get in Karen’s way. She wants to get to school first to get the best parking spot, a group of grown men playing games will not get in her way.
    3. Bring a flashlight.
    4. Skip shots are the way to go if you can’t Bend-It-Like-Rudy

    Great time was had by all, no one got taken out by a flying disc, and we recovered the two lost along the way. Thanks for the fun today everyone, low-key really good workout.

    Announcement – 10 year events next weekend / Heist leading the Bridge / New AO’s, check them out / VQ week in November

    Prayer Requests – Pray for the Babin’s as they travel across country this weekend. Prayers for the Demay’s and their son. Prayers for the Yoakam’s, a friend of YHC who passed away this week after a 3 year battle with a very rare Colon Cancer.

  • Tuesday run

    a triumvirate came out to take on the beautiful morn the right way

  • Thick as pea soup

    On a foggy morning, 8 gentlemen came out to run, walk and ruck at various different paces and routes.

    No one got too lost.

  • TAFKAP

    A fantastic five kept the Dog alive in our exercise hive. Here’s the dive:

    COP at the bottom of the amphitheater. Stretch-o-rama

    Triple check. Group 1- Merkins (alternate incline and decline). Group 2- Flutter kicks. Group 3: Run the rim of the amphitheater. Mosey to the cage

    Rusty Cage Triple Triple:

    Round 1:  7 Pull Ups // 14 Froggers // 21 Reverse Crunches . 3x

    Round 2: 7 Body Rows // 14 Plank Jacks // 21 LBCs // 3x

    Round 3: 7 Chin ups // 14 Squats // 21 2-count American Hammers. 3x

    Mosey back to the flag

    COP: 5 Burpees to seal the deal

    Numberama, Namerama, YHC took us out.

    NMS: great group on a beautiful morning. The name/symbol of The Artist Formerly Known As Prince was prominently and mysteriously displayed on the amphitheater wall, for what reason we do not know.

    We remembered all those who died this day 23 years ago, prayed for their families and for peace in our violent world. SYITG

  • Greenpeace Tryouts

    A dynamic dozen assembled in the Stony Point Shopping Center parking lot for another round of Ruckhenge! Rucks were donned at 0500 and we set off for a lap around the shopping center before returning to the Southbound courtyard for a change of pace to the AO status quo…

    Gelati Celesti was closed, so we continued our workout with a quick stretch and then paired up for touch-a-tree!

    • Ruck out-and-back from the courtyard, touching new trees each time, no repeats. Stop for booyah merkins at the pavilion after each round.
    • Descending trees and booyah merkins: 10 to 1

    After 55 trees were inspected by each pair we had 10minutes left on the clock. We headed out to the parking lot for a series of OH lunges and farmer’s carries before heading back to the flag.

    Numbers/Names/Announcements/Prayer Requests

    • 10year Convergence in less than two weeks!
    • Prayers for the families of those lost during 9/11 and the families of the soldiers lost in the subsequent GWAT.

    Coffeeteria and Q-Source discussion following were excellent!

  • Tempting Offer

    A trio of Brogiis were tempted by the offer of pounding pavement for 30 minutes but to avail. Some consideration was had, but the allure of soothing Shavasana tones were too strong for this group on this day. Hips, shoulders and hammys were emphasized this morning. Back and glutes were not ignored followed by a very relaxing meditation/slumber at the conclusion. Some mumble chatter could be heard over the coyotes howl. Great work gents.

  • If It’s the Taint You Want, It’s the Taint You Shall Have

    Eight bros went hard in the taint.  WTH isn’t the only workout with mileage.

    Here’s what transpired:

    Long slowsey to the dead end of Ross Rd.

    COP

    • Dead Man Hang
    • Reach to the Sky
    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Hairy Rockettes
    • Plankorama
    • Mike Tyson Merkins
    • APDs
    • LBCs
    • Invisible Jump Ropes

    Double Trouble

    • P1 – Run to turnaround point and back (3 houses up on the right)
    • P2 – Lt. Dans
    • 10 Booyah Merkins and Flip
    • All Skate – Mosey to first turnaround point
    • P1 – Run to next turnaround point and back (3 more houses on the right)
    • P2 – Heels to Heaven
    • 10 Booyah Merkins and Flip
    • All Together Now – Mosey to second turnaround point
    • Repeato 2 more rounds

    Mosey up Culpepper with a Lindsay along the way – Plank Jacks/ 2ct Shoulder Taps

    Mosey to the parking lot

    Mary

    • Cross Leg Lifts
    • American Hammers
    • Inverted Pencil Roll x 1

    Numberama, Nameorama, COT

    MOLESKIN

    Feels like there’s a lot of chatter about visiting a particular place when YHC has the Q.  Sometimes you gotta give the people what they want, and it’s always better to go there with friends.  There may not be a darker place on earth than the 30 yards or so before reaching the clearing at the Devil’s Perineum, bka Satan’s Taint.  Apologies to the dog and its walker startled by 8 men doing booyahs at the end of her driveway.  Splinter enjoys a good All-Skate.

    ANNOUNCEMENTS

    • 10 Year Anniversary
    • 5k this Saturday – See Bodos