Category: Richmond, VA

  • Bourbon Muscles

    Five men of steel seized the morning, and thus the day. Sixty minutes is a long time to do hard stuff, and it went something like this. 

    Warmarama:

    Andy Dufresne (center, R & L), dead man hang (center, R & L), helicopters, 10 HRMs, merkins in cadence, 30 variable cadence Freddie Mercurys, cobra stretch and downward dog

    The Nitty Gritty: 

    The following movements were completed crossing the width of the basketball court and back again:

    Broad jump burpees, lunges, inchworms, crab walk, bear crawl over and crawl bear back

    Next up, an indigenous people’s run about ¾ of the way around the entire park, man in back does three burpees and sprints to the front. Ended our run at the concession stand, for…

    This awful thing Big Rig does! 

    Dora. 100 stiletto squats, 200 jump squats, 300 monkey humpers. Timer bernies up the steep hill next to the ball field, runs across the deck behind the concession stand, descends the stairs, and relieves their ailing partner. 

    Mosey into the woods for a group exercise bank. While the PAX is getting after it, one PAX member at a time does 10 pullups then rejoins the group, at which point another PAX member goes for 10 pullups.

    1000 LBCs

    500 dips. During the dips, pullups were replaced with a bear crawl. 

    Mosey back to the parking lot. Two rounds of a merkin ring of fire. Finished up with 100 heels to heaven. Time called. 

    Nice intimate group this morning. We tried to remember all the various upcoming F3 events, dates, times, places. After failing to recount many details, we summed it up as check slack. But there is a lot going on, which is awesome. 

    YHC took us out. 

    Thanks for joining me gentlemen. It is always an honor to lead you.

  • Two & A Deck

    COP: Various Stretches; SSHs; Abe Vigoda’s; Copperhead Squats; Merkins; & LBCs

    The Thang’: Deck of Death (Yes, again & due to no one taking the Q) – Hearts = LBC; Spades = Squats; Diamonds = Merkins; Clubs = Calf Raises x2; Jokers = Mosey around parking lot. Randomly ran a few extra laps during the draws. Finished deck and had 5 minutes remaining and hot potato-ed some Mary.

    END COT

    SYITG

  • LIFO

    YHC was coming in hot………..then left before Twin Team started. House Party and I decided on a complex route that featured turning right on Robious, running for awhile, then turning around and running back. HP narrowly avoided disaster after tripping on the sidewalk. Luckily, he was able to use his agility and athleticism to stay upright. Great conversations and a nice smooth run overall.

    SYITG

  • Cherry Popp’n Bitc#

    8 HIMs joined YHC for his bootcamp VQ. The mumble chatter was dominated by dissertations on the varying applications of the word bitc#. All agreed that it is versatile and multifaceted. We took a cruse down to the river where a few land lubbers experienced some sea sickness as we got the dock a rockin with our tour guide Dora. Last Call rightly called out YHC on time as we were about to embark on another round at the dock. “Yo bitc#, we are gonna run out of time.” So we moseyed back to Twin Team base with a port call at JRHS along the way. This completed our 2.5 mile tour.
    The drill:
    Mosey to first intersection for Warmarama (sets of 20):
    Sun God – arm circles
    Invisible Jump Rope
    Side Straddle Hop
    Don Quixote’s
    Mosey to second intersection (sets of 20):
    Imperial walkers
    Freddie mercury
    Flutter kicks
    Run to the dock. Partner for a Dora
    100 merkins
    200 squats
    300 LBCs little baby crunches
    Partner runs loop
    Run back to JRHS
    15 WW 2s
    Run back to Twin Team base
    numbers, names, announcements, COT
    kayak/float/paddle this Sunday at 3PM, Huguenot Flat Water, families welcome.

  • Cindys and Satan

    12 HIMs made their way out to Satan’s Hill this morning for the stolen by Handshake Ghost Flag workout planned for last weeks Q. Beautiful morning for some classic cinder block lifting and running up Satan’s Hill. Here is how it went down:

    Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot for SSHs, Dead Man Hang, Arm Circles Forward/Backward, Merkins, Freddie Mercuries

    COP 1: Partnered up with each duo grabbing a cinder block. P1 performs # of exercise below, while P2 performs ab exercise of choice. Switch roles and take off running to the top of Satan’s Hill and back to the parking lot. 20 count after round 5 and switched to running down Satan’s Hill and back to the parking lot after ever exercise performed. Last round switched back and gave PAX the option to run up Satan’s Hill one last time or perform 12 Burpees. Exercises were as follows:
    -50 Curls
    -45 Dips
    -40 Chest Press
    -35 Overhead Press
    -30 Goblet Squats
    -25 Hammer Curls
    -20 Skull Crushers
    -15 Decline Merkins
    -10 Anterior Raises
    -5 Thrusters

    COP 2: With 3 minutes left, TSG inquired about what exactly an Alabama Prom Date was. What better way to teach a newer PAX member than circling up for demonstrating and having them prove their ability to follow along! Also good prep for hopeful weekend activities for us. Performed 3 minutes of Alabama Prom Dates until time called.

    Numbers & Names

    Announcements – F3 10 Year Convergence Weekend: Happy Hour at Snuffs 9/20, Convergence 7 AM at Dogpile 9/21, Family Cookout 1 PM at Huguenot Park. See Slack for additional details

    Continued prayers for families impacted by school shooting this week in GA.

    Thanks for letting take the lead this AM fellas. Come out to Green Mile next Wednesday for a 9/11 Remembrance workout by YHC! 

  • Painz and Gainz – Slow Twitch

    YHC, Pool Boy, and the infamous Shaw-Shank pounded some heavy ass weights around in another edition of Thursday Bermuda OTB. Props to Shank for struggling through this while hacking up a lung from a recently contracted cold of some kind. Nice working our way from slow twitch to fast twitch with the change in rep cadences. The guy on his way to an important meeting noted the following…

    • Warmarama
      • Mosy, Disclaimer
      • Curb Warm-ups
      • Mankillers (Baby Cows)
    • KB THREESOME
      • KB XO’s Included
        • Chest Press
        • High Pull
        • OH Press
        • Curls (Bent Over)
        • Squats (Goblet)
      • 6 Rep Set of KB XO’s
      • Run to Jungle gym for 6 toes to bar
      • Run back – increase reps to 9, 12, 15
      • Curveball – Reps to be done starting slow, then increasing to explosive
        • 6 Rep Sets will be ULTRA Slow (4 count up/4 ct down reps)
        • 9 Rep sets will be slow (2 ct up, 2 ct down reps)
        • 12 rep sets will be normal (1 ct up, 1 ct down reps)
        • 15 rep sets will be FAST (1 ct up and down)
    • TRIPLE CHECK BURNOUT
      • Timer = Snatch to Burnout
      • Pax 1 = Chest Press
      • Pax 2 = Curls

    Impressed by the grit, and shout out to Pool boy for hefting the 62# on the last round! The slow counts were really tough, then progressing from slow twitch to fast twitch on the last sets was a great way to shake things up. Prayers for those families in Georgia after the school shooting.

    IRON PAX FOLLOWED BY BIG RIG 2 YEAR SATURDAY AT GOYNE PARK! COME ONE COME ALL

    -STATE FARM

  • Often Wrong, Never in Doubt

    8 gentlemen of the gloom , plus 2 canine walkers, gathered at the best AO in RVA for 45 minutes of Mary. Here’s what happened:

    COP on the blacktop: various predictable COP exercises and stretching techniques. Mosey to the treeline

    Chutes and Ladders: Run forward 2 trees, perform 5 reps of an excercise. Bernie Sanders back one tree, then run forward 2 more trees, all the way to the end of the field. Round 1: Merkins. Round 2: Squats. Round 3: WW2s. Mosey to Pull up bars

    Pull Ups Ring of Fire: with the Pax encircled doing various excercises (incline merkins, Carolina dry docks, dips, LBCs), each member of the Pax performs 5 pulls ups one at a time. 2 rounds. Mosey to tennis courts.

    Dora: 100 Jump Squats, 200 2x Flutters, 300 1x Mt Climbers. Best form award goes to Beaver, low marks to team Handshake+Oyster. Mosey back to the flag

    Final COP: 3 minutes of Up/Downs (Burpee Shuffle).

    Numberama, Namerama, YHC took us out.

    NMS: Welcome September weather, we heart you. Thanks to Swirly for correcting my instructions on the Chutes and Ladders, although I still think he might be wrong (please don’t forward this to him). Prayers for Bone Thug’s recovery from surgery, and for all the dudes heading to BRR- we’re cheering for you!

    SYITG

  • Slowly up the hill

    We went down the hill and then we made our way back up. That is all – end of backblast.

    Not really, it was a challenge to remember all that we did but here is my best recollection.

    After NTB warned Rev that ‘Rosie’s a runner’ and Gumbo provided a correction that you never know what you’re going to get with Rosie at the helm, a mighty 15 took off in a slow mosey down the hill.  The cul-de-sac was much further than I remembered but we made it in tact.  #16 arrived after a brief search of the AO.

    Warm up starting with DQ (you’re welcome Last Call), Ukrainian Soldiers, Imperial Walkers, SSH, Shoulder Taps, Peter Parkers, Tempo Merkins, Freddie Mercuries and LBC.  After rave reviews of the low rep/good form at Dogpile YHC tried to recreate a similar beatdown to work our way back up the hill.  Exercises included lunges, no-cheat (HRM w/ shoulder tap) merkins, American Hammers, bear crawl, crunchy frogs, 30 seconds of curb taps, reverse lunges, copperhead squats (add the twerk, if needed), single leg squats, werkins, heels to heaven, and burpees.

    Mosey to the ramp railing for an indigenous jerkin run.  Everyone hang, those with long arms may have a cheat code, man at the end does 3 jerkins (chest to bar) and run to the front – 2 rounds.  Mosey to the box office for diamonds merkins, WWII, wall sits, questionably cadenced hoe-downs, and high donkey kicks.

    Mosey up the stairs to the next level for more lunges, stagger merkins, and varying speed flutter kicks – the only exercise with high reps and obviously a crowd favorite.  Up to the next level for bear crawl, crab walk, reverse lunge, and plank jacks.  Mosey to the flag for a ring of fire but first, we have to scratch the itch for arm circles – do them in a boat position, legs raised, back off the ground – forward and reverse.  Solid flair during the ring of fire with some Chuck Norris, HRM, Hitchhikers, single leg, and others.  Stretch it out to close out the full 45.

    NMM

    Minimal running today but solid work by the PAX on a beautiful late summer morning.  Chatter with other PAX recently have lamented the lack of good form in some exercises.  Sometimes it good to do high volume, fast, and to fatigue but there is a lot of benefit to getting it done right– including a lower risk of injury – and sometimes that takes lower reps. 

    Solid chatter around the PAX this morning but I missed most of it trying to think of what to do next. Go out and get better today, it takes effort but the PAX is there for support.

    Announcements –

    James River Float Sunday at Huguenot Flatwater

    F3RVA 10 Year – Friday 9/20 and Saturday 9/21 events – see pre-blast.

  • Flexin those Soccer Pecs

    2 soul takers made the trek on to the track at Swift Creek Middle School for another edition of the Graveyard Shift. Conditions were a cool and dark 70 and sunny. Perfect for a track workout. Here’s what the bats in the sky witnessed.

    Boberry gave me this workout a couple months ago, but he was unable to partake in it then. I thought it was a good one today prior to the Iron PAX beatdown that awaits us on Saturday. Where did he get it from?  Only David Goggins. So here it is.

    25 merkins, then run 2 laps (.5 miles)
    Here’s the challenge.
    Each half mile is supposed to be faster than the previous one.
    We made it 6 rounds (the last 2 were about the same pace. Plus another half mile cool down. 175 merkins total. We were really flexing those soccer pecs afterwards.
    BTTF for names, numbers, and COT.

    Truly blessed to lead Boberry this morning. We really push each other with these early, early, workouts.

  • The Sport of Kings!

    9 grown-boys kicked the NFL season off by playing a little football of their own!

    WARMARAMA – Moseyed over to the parking lot for a quick stretch. SSH’s, DMH, CP’s, AC’s, Shoulder stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP 1: Strolled over to the bus loop to run/bernie/carioca up and down a few bus lines. Stopped half way through and broke into (2) teams. Team #1 and Team #2 were each assigned a bus lane to throw the footballs around.

    • OBJECTIVE: Spread ~25 yards apart and throw the ball to a teammate. If caught, team completed (1) Burpee and took (1) step back. If dropped, that butter-fingered PAX member stepped to the side and planked for the 6.
    • RESULT: Team #1 followed directions and took (1) step back after each completion. Team #2 claimed to have done the same but somehow only extended the distance between them by ~5 yards at the end. The call on the field was a Team #2 win. After further review, there is no conclusive evidence to overturn the call so the ruling on the field stands. WINNER: Team #2

    COP 2: Moseyed to the tennis courts for some agility drills and a modified “Oklahoma” drill.

    • AGILITY – Each team took to one side of a tennis court and faced each other. One PAX member from each team stepped up and stood at the middle of the court and waited for the call. On go, the runners touched a total of (4) lines on the court and sprinted to the finish. YHC was the only one left standing from Team #1 after Round 1 so the battle was declared a TKO. WINNER: Team #2
    • OKLAHOMA – YHC’s favorite football drill of all time! YHC stood at one end of the tennis court with both arms out. On the other end of the court, each team sent a representative to the line to lay on the ground and face up. On go, the PAX members rolled over/stood up/sprinted to YHC to slap the hand first. This is where Team #1 shined! WINNER: Team #1

    COP 3: The original plan was to play on the football field but it was way too dark so the PAX called a quick audible and moseyed back over to the bus loop for some football! Fandango won the tryout for all-time QB and did not disappoint!

    • Each team started from a light pole and was given (4) plays to make it to the next light pole for a first down. Once the team crossed that light pole, they had (4) plays to score.
    • OBSERVATION: Slow starts by both offenses, Crabgrass can run the seam route like a BOSS, Team #1 implemented the zone-defense to perfection, it’s hard to locate the football in a dimly-lit parking lot, Fandango has a CANNON.
    • Due to time, the game resulted in a TIE so the WINNER of today was Team #2.

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence at Dogpile! Let’s hit 100 PAX members!

    PRAYERS/WINS

    • PRAYER – For the city of Winder, GA. Prayers for strength to battle the fear/anxiety.

    As always, I had a blast leading this morning! Big game tonight, Fandango and McGruff!