Category: Richmond, VA

  • The Munford 9

    A crisp and cool low 60s greeted the Munford 9 on this, the first Friday in the month of September. Have we seen the last of the humid low 70s in the morning? The current forecast has it pushing 83-85 on Tuesday and Wednesday of next week…which isn’t terrible, but you do get the feeling the tropical oppression has one more run left in her before the fall settles in for good.

    Speaking of one more run…9 guys showed up on Friday morning for a trundle around the near west end. When in doubt, you can never really go wrong with a jaunt down Monument Avenue, where, even in the gloom, it’s one of the best tracks in all of the Mid-Atlantic.

    The Thang was pretty simple. The boys headed north on Commonwealth (even though you are going down hill…am I the only one in the world that struggles feeling like you are heading north when you are going down hill?). Anyway, north on Commonwealth and then east on Monument. You run east on Monument until the 4s get to about 19:00, the 5s 2

    0:30 and the 6s 21:30. Admittedly, that was a very unscientific and, actually, pretty lazy way to map out the route…but I forgot my computer at the office last night, so Map My Run wasn’t available.

    You head south (uphill) on whatever 19:00, 20:30 and 21:30 street you find…for the 6s it was Allen until you hit Cary. From there, you are back west on Cary to Malvern…Malvern to Groooooooovvvvveeeee and then Grove on in. YHC was hoping for the added smells of Can Can that sometimes arrive when you breeze by there in the morning, but, alas, there were no added smells from Can Can. A few times there was some added smells of weed in this part of the city, but that really pales in comparison to the bread of Can Can, doesn’t it?

    I hope everyone’s weekend has (had) a down hill yet northern vibe.

  • must’ve been the moonshine

    A half dozen davillians came out this morning to take on the day the right way

    COP — lotsa exercises

    DORA
    100 DK’s
    200 Dips
    300 LBC

    10 then 15 then 20 of the following
    Skullcrushers L
    Skullcrushers R
    inclined merkins

    CMIYC
    one person lunges
    the other does 5 burpees then catches up to the other dude
    repeato

    squats and wide squats as we mosey back to flag

    a few exercises at the end including 15 merkins

    Thanks y’all! Loads of fun today!

  • Popup Breakfast Club

    8:13 Friday night and YHC sends Hutton a text, “Breakfast Club?” Hutton responds “Wanna actually run, or just go get food after DP?” A few more texts went by and Hutton indicated he could be easily swayed. At 8:41 pm Hutton responds “I’m in”

    For the better part of a 1-2 years EF Hutton, YHC, and Hitchhiker were the Lynchpin of Breakfast Club. We were filling the void left by our forefathers. It was no longer Ellwood Thompsons and it had moved to Early Bird Biscuit aka Woke Biscuit. YHC had texted so late that YHC didn’t text Hitchhiker for fear he was already asleep, but I think a reprisal of Breakfast Club is coming soon, so Hitch, get ready.

    EF Hutton was chatty, talks about life, love, and the pursuit of physical fitness. What made it extra special was the gleaming of Swirly’s tail lights as we ran up to the AO. We were excited for an old school DP.

    The way back was as awful as YHC remembers, it’s definitely the longest mile ever.

    Announcements – none

    Prayer Requests – Scrappy (F3-Charlotte), aka Vinny’s high school classmate, his mother recently started hospice.

  • Ruck N Roll

    A terrible backblast title…….but an excellent workout this morning! Draper and I hit the streets at 6am sharp. The route took us through the paved trails, and we made a stop at the lake to check out the sunrise. Lots of large birds about! Excellent conversation with my WEAG brother.

    SYITG

  • This PAX Needs Miracle Ear

    A glorious and dewy morning awaited a bakers dozen.  Here is how it went down:

    • Mosey to the pickle ball court area for COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Mosey to the turf fields for a four corners – 10, 15, 20, 25 reps
      • 55 HRM
      • 55 WWII sit-ups
      • 55 monkey humpers
      • 55 2x crab cakes
      • 55 one-legged crunches, each side
    • 20 yard partner wheel barrow followed by 20 PLTs – rinse and repeat 3x
    • Mosey to the pull-up bars for 3x check
      • Run
      • Step-ups at the picnic table
      • Pull-ups
    • Mosey to the parking lot for a 60 second wall sit to wrap things up
    • COT with YHC taking us out

    YHC felt like messing with the pickle ball players today to show them what real men do on a Saturday.  We got a visitor for COP, but he quickly checked out when the merkins came.

    The PAX needs miracle ear.  How many times do you need to know the number of reps?  Apparently put it on a loop.

    Welcome Red Roof!   Great to have a FNG.  Thanks for the head lock Mountie.

    Convergence in 2 weeks.  Check Slack.

    God is good all of the time!

    Attila

  • IPC WK 0 aka Welcome Back Flo!!

    7 warriors of the gloom met at 0600 for Goyne Hard… IronPAX edition week zero. According to the walker that can’t seem to be EH’d this is how it went down. Short warm up and explainer, then down to business:

    Kalsu and then Reverse Kalsu

    • Format
      • Complete the workout for time
    • Equipment
      • 400 meter track or 200 meter out and back
      • Coupon is needed for this workout
      • EMOM timer set for 1 minute
    • The Thang
      • Kalsu – 100 thrusters
        • Start the 1-minute EMOM timer
        • Perform 5 burpees
        • As soon as you finish the burpees, start doing thrusters
        • When the timer goes off, do 5 burpees
        • Keep repeating this until you finish 100 thrusters
      • After 100 thrusters, run 400 meters
      • Reverse Kalsu – 100 burpees
        • Start your 100 burpees as soon as you get back
          • Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
        • Each time the EMOM timer goes off, 5 thrusters
        • Perform burpees in between until you get to 100 burpees
      • Workout ends after your 100 burpees
      • Record your total time

    All PAX completed it and agreed it was terrible. Best form award goes to Beaver, dude had perfect jumps on every burpee and got down LOOOOW for the squats, TCLAPS to you ! Great to share this challenge with you guys this morning!! Kotter award goes to Florence, great to see you in the gloom again! Fastest time goes to State Farm, with a blistering sub 19min time!!

  • Eager Beaver

    The same 2 Iron savages hit the jungle gym at Ecoff Elementary for a rare Saturday Pull Up Session. Beaver was eager to work on his pull ups. This dude always strives for perfect form. He is truly a beast. Here’s what went down.. or up.

    After the typical stretches, we hit the monkey bars.

    Hollow Rocks

    Chest to Bar Pull Ups

    Over to the tall pull up bar for some ladders. We would take turns doing multiple grips and increasing rep counts until failure

    Standard, Wide Grip, Chin Up, Narrow Grip, Dips.

    Finish up with one Pull up Negative holding as long as possible. We pushed each other to the limit to finish out. Our arms were shaking.

  • The Pre Run for the Pre Workout of the Pre Workout that came before the workout.

    2 Iron Savages hit the streets around Goyne Park for a warmup run to get ready for a busy morning. Great to catch up with Beaver and get to know a little bit more about him. Look out for a new AO in New Kent, it’s coming. Great to get a couple miles in with the Beaves.

  • F___ Thrusters

    6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days.


    Warmarama
    SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission,  Credo, and Core Principles


    The Thang
    Another version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand,  Right hand,  rifle carry, or waiter’s carry


    Station 1
    Curls x20
    LH Farmer’s to the next station


    2
    Cindy Swings x20
    RH Farmer’s


    3
    Uneven Merkins x20
    Alternate hands on the block
    Rifle Carry


    4
    Bernie up the hill with the Cindy!x20
    PAX tried to do these without Cindy
    Down regular x20
    Farmer’s choose your hand


    5
    WW3s x20
    Rifle Carry


    6
    Blockees x20
    Farmer’s LH

    7
    Lawnmower pulls
    X10 each side (Unless your Beaver who did 20 per side) Farmer’s RH

    8
    American Hammers
    X20 single count. Rifle Carry

    9
    Thrusters (This got scratched due to time and because f@#% Thrusters after the IPC right before) Waiter’s Carry

    10
    Chest press and leg raise x20


    State Farm led us in some much needed Broga to finish.
    While not a high intensity workout like we are used to for a bootcamp, this was a steady burn that didn’t let up. The grip workout was killer. So much so, that it hurts just to pick up the remote control.


    Names, and Numbers


    Thank you F3


    The past two years have been amazing for me. The friends I have made in this brotherhood have been a Godsend.  There are so many guys that have inspired me, and pushed me to be better than yesterday’s version of myself.  I didn’t know it, but before I found F3, there was something that was missing. It wasn’t Burpees or Thrusters, or Farmer’s carries, or Bernies up a steep hill. It was Fellowship. Thank you all for your Fellowship. And if you are reading this, I’m sure that you have been Highly Impactful on me in some way.

    I was truly blessed to lead today

  • Birthday Q

    16 strong hit Dogpile this morning for a Swirly Q and here is how it went down.

    Mossy to the Theatre for warmups – 3 solid incline merkins on each step to the top – 5 solid dips each step on the way down.

    Touch a tree – partner up 2 – 4- 6 trees exercises SSH’s – WW2’s – LT. Dans

    Hill of IL repute – partner up – run down hill back to partner bear crawling and switch – run up the hill back to partner doing lunges to the top of the hill.

    Short side beast – merkins – burpees – hand release merkins

    Pole smokers – 5 pole smokers run to the end of the line – pax holding 6 inches

    Curb crawls up to 5 merkins

    Burpee shuffle 16

    Mary

    Back to the flag.

    Excellent work guys. Thank you all for coming out this morning. Nothing like a good ole dogpile beatdown. Great to see some OG’s and some new faces. Thanks for the birthday wishes and for allowing me to lead this morning.

    See ya in the gloom!