Category: Richmond, VA

  • Broga for 2

    While out on my run, coming out of the woods I bump into House Party. He wondered if there was any broga, said yes we ran for a bit(he bailed), I told him let me get one more lap in meet back at the lot. Finished up, rolled the mat steam coming off my head decided let’s get a little stretch in prior.

    Started out some grounded side bends cat and cow next, then to child’s pose with lazy up-dog, back to down dog from there into lizard pose, followed up with pushing the hip and knee out, turning into half splits. After that walk the feet to the hands, deep yoga squat. The final part I am sure for House Party was new. We did tree. I showed House Party to simply keep the foot on the ground to get used to it then look at a spot extend the arms you get the full tree. We finished up, time to get ready for Rock and Roll

  • Run around Rockwood

    When I arrived, the gates were unlocked which means no issues getting to where we should be. A few people out getting their morning walks in, I had an idea for something yet I was solo, it needs a few others to be worthwhile of a workout. I decided let’s run, see how things are and get ready for later.

    I took off, felt good worked on just simply getting into a good pace and not trying to go so fast that I “blow up” which is a term for the adrenaline to shoot high, then crash and you have nothing left for later. After a few laps around the park, took off for the trail. The hills are becoming a little easier simple corrections make them not a struggle. I finished at 3.49 miles, set as new record for a 5k run(under 30 minutes) an interesting thing happened leads to the next part

  • The Action was in the Bleachers

    4 Knights of The Iron Bridge left the fart sack at what most people would call end of the night, as opposed to the early morning.

    YHC, Posh, and Boberry made the way from Goyne Park to the Thomas Dale football stadium. ( (Home of the Knights) After a couple of clumsy turns, YHC got the trio to the stadium as Pool Boy was already running laps. PAX did some laps on their own as YHC scoped out the stadium.

    Called the PAX over to the bleachers for a couple exercises.

    Stiletto Squats x20

    Decline Merkins x20

    Run to the top of the bleachers, then back down. Repeat for a total of 3 rounds.

    To the track for a few interval laps. Run all out, recovery lap, run all out.

    From the track we clown carred it into Pool Boy’s ride, then back to Goyne Park for Chaplain’s AbCathlon!

  • Why

    9 absolute beasts!! For some it’s the first workout of the day, for a few it was the 2nd, 3rd, or maybe the 4th. YHC thinks the only workout at 4am should be pulling the brisket off the smoker to wrap, but hey; choose your hard…

    Warmarama: long mosey to the disc golf parking lot. SSH, DQ, Arm Circles, Imperial Walkers, Cherry Pickers, Helicopters, Copperhead Squats, Merkins, LBC, Flutter Kicks, Hello Dolly.

    The Thang: Mosey to the track:
    The Dirty McDeuce:
    Merkins x 12
    Freddy Mercuries x 12
    Imperial Squat Walkers x 12
    Run a Lap.
    Complete 4 Rounds

    Mosey to Basketball Courts
    4 Corners: Date Night
    Corner1: 10 Merkins
    Corner2: 10 Merkins, 10 WWII
    Corner3: 10 Merkins, 10 WWII, 10 Jump Squats
    Corner4: 10 Merkins, 10 WWII, 10 Jump Squats, 20 Monkey Humpers.
    Run it back:
    Corner 4: 10 Merkins, 10 WWII, 10 Jump Squats, 20 Monkey Humpers
    Corner 3: 10 Merkins, 10 WWII, 10 Jump Squats
    Corner 2: 10 Merkins, 10 WWII
    Corner 1: 10 Merkins

    Mosey to the Football Field
    Mosey 100 Yards
    Mosey 100 Yards
    Lunges 100 Yards
    Mosey 100 Yards
    No cheat Bear Crawls 100 yards
    Mosey 100 Yards

    Mosey to the Parking lot
    Ring of Fire
    5 Minutes of Mary

    BTTF
    Numberama: Namerama
    Announcements: Big Rig’s upcoming 2 yr F3 Anniversary is coming soon. Not sure if this will be a 24 hour Q. So stayed tuned for details.
    YHC took us out.

    Moleskin: Y’all want to see some fancy Merkins? Come out to Iron Bridge they put on a show out here for a ring of fire. Well done Boys, looks like you have met your WWII quota for the week. State Farm thanks for bringing the coffee. Tom Hardy way to push it!! Great crew at Iron Bridge, thanks for letting me lead.

    Oyster

     

  • Sweatfest Singalong

    The GridIron Gang welcomed an SOJ Summer Tourist this morning. WhiteDeer is still having caber PTSD but at least he stuck around to see. Choosing “more miles” instead of the DTH beatdown, we bid farewell to Gypsy and Mooseknuckle (not sure of his actual name but this bro is proud of his junk and keeps it on display). The remaining 11 PAX followed YHC onto the GridIron. 

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the football field
    • Circle up for Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • MUSICAL BEATDOWN expectations reviewed – promised no Burpees

    COP #1: 

    • Mosey over to the pickleball courts and circle up in the grass for all the spectators 
    • Play “Three Little Birds” by Bob Marley (3:01)
    • Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry” (very glamorous moves)

    COP #2:

    • Mosey loop around courts to another grassy area
    • Play “Dancing in the Moonlight” by King Harvest (3:02)
    • Single-leg SSH’s to the beat
    • Squat for every “Moonlight”

    COP #3:

    • Mosey through the hedge and poison ivy to the Strikers parking lot
    • PARKING LOT TRACERS then circle up
    • Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
    • Flutters to the beat
    • WWII for every “Sittin” or “Sit”

    INTERMISSION:

    • Sprint to the top of the lot, circle back for the SIX
    • Plankorama Review of the F3 Mission, Credo, and 5CP’s

    COP #4:

    • Mosey into the Strikers compound
    • Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • Hand-release Merkins to the beat
    • Hop up for a Burpee Clap for every “I know” or “I wanna Know”

    COP #5:

    • Mosey further along the alleyway and find a soft area of turf to circle up
    • Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
    • APD’s to the beat
    • Kimchi Twist for every “Brandy”

    COP #6:

    • Turn around to head back to the start, with some moving routines along the Strikers alleyway and then circle up
    • Play “I get Around” by The Beach Boys (2:15)
    • Ankle Raises to the beat
    • Q calls variable arm exercises for the duration of the song

    COP #7:

    • Mosey back out to the parking lot, circling back for the SIX, bid farewell to Pigskin heading out early to help with a grandkid, then circle up in the lot
    • Play “Help Me, Rhonda” by TBB (3:11)
    • Hold Plank and Shoulder Tap when you can, but then do a Groiner for every “Rhonda”

    COP #8:

    • Mosey down the lot and back to the grass adjacent the pickleball courts
    • Play “Bring Sally Up” by HIIT BPM (3:25)
    • Hold squat for duration of the song, recovering to a brief stand with every “Up”

    Mosey (as best you can on jello-legs) BTTF:

    • Variable Plankorama for the final 3 minutes

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Polly’s daughter has a heart surgery coming up soon

    NMS:  The initial question was “Is it the SOJ takeover again?” and then “Where are you hiding the logs?” Haha… Beautiful morning to be back with the Gridiron Gang, and YHC promised something they’d enjoy, and no burpees. This same musical routine (less songs/time) was provided to our elders at 45MoM earlier in the summer. Was pleased to see all the PAX singing along to these classics – and who knew Pigskin has a great singing voice! Is there anything that man can’t do?! Anyway, it was a solid you-vs-you beatdown, and everyone agreed we owe a beer to Gypsy for escorting his bulging companion off the premises. Someone lend that man a pair of shorts! Until next time fellas, Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • 8/25 – 7am Sunday Funday, kid-friendly ruck/hike from Pump House Park
    • 8/25 – 8pm Brandermill Ruck
    • 8/27 – S.Frog #50 at Heartbreak
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Abcathlon 2024: Rise Above

    State Farm”s recent Decathlon workout was legendary……..the Abcathlon, not so much. But the Bermuda Boys are always up for a challenge, and we were rolling 7 deep at 6am. Here is how it all went down:

    We used the previously mapped Decathlon Course: 10 stops, 50 count ab exercises at each. Goal was to complete two full circuits in the hour. YHC threw in a brief warmup that consisted of Arm Circles, Helicopters, Wilson’s Wife, Downward Dog, a couple of leg stretches.

    1. WWII sit ups
    2. LBC’s
    3. Flutter Kicks
    4. Pole Smoker
    5. American Hammers
    6. Freddy Mercuries
    7. Oblique LBC’s
    8. Hanging Leg Raises
    9. Pickle Pounders
    10. Boxing Cockroaches

    Grand total: 1000 ab reps, 2 plus miles of running.

    Way to push through! We were all praying that Oyster would not call WWII sit ups.

    SYITG

  • First Edition of: Das Vaterland

    And why not, right?

    This was the first official session of F3 Das Vaterland – unfortunately due to bad marketing we were a Pax of 1 – me, myself and I…

    According to the bewildered passerby’s this is what might have happened on this sunny 70 degree day in Stuttgart Germany:
    1/2 mile mosey to COP
    IC: SSH, Helicopters, DQs, Cherry Pickers, Copperhead Squats, Ukrainian Soldiers
    The Thang:
    Mosey to the edge of the forest for a session of 11’s with double count lunges and Derkins at the benches.
    1/2 mile circle mosey back to the benches for a round of dips IC.
    Next mosey over to the stairway to heaven. On the way down 10x 2 count imperial walkers on each platform (there are 10 platforms). On the way back 10 squats on each platform.


    We are out of time – mosey BTTF
    Numberama: 1
    Namerama – announcements and YHC took us out.

  • Prelude to the Kettebells

    YHC and House Party linked up for an early morning run prior to Twin Team. Ideal temperatures, and we even managed to avoid the many giant hills in the area. The route took us through Robious Landing Park, around the back of JRHS and through the wooded trail next to the Swamp. Headed back up to Robious Road and made our way to the flag. Great morning for a run and always nice to catch up with House Party. He is definitely that one dude that you can text about an OTB workout and will show up 100% of the time. We had our fingers crossed that Last Call’s workout would be low on cardio and/or leg work.

    SYITG

  • Exploring Satan’s Hill

    A nice crisp morning unlike what the area is used to in August. 10 brave souls came out when Mudslide had the Q, lately you do not know what’s coming. The idea of exploring around Satan’s Hill I had in my mind for a while, today was the day.

    A little run down to the stop sign and back, time for a warm up. A different route than usual wanted to get more muscles warmed up: Helicopters, SSHs, Michael Phelps, Don Quixote, Imperial Walkers, Copperhead squats, Merkins, LBCs, a little stretching than off to explore. Run up n the hill, over by Wilson’s the first triple check. Jump squats, Mike Tyson’s, run down back thenb turn for some Bernie back up. I did not know that some had not heard of Mike Tyson’s before(he used it to get ready for fights). It’s really 2 parts: Merkin into a beast. After that a little mosey to Wilson’s for 25 Gorilla Humpers.

    Next the beginning of various light pole workouts…. Various merkins, ab and leg exercises the last one before an intersection 10 Diamond Merkins, 20 plank jacks, 30’ball dippers, 40 2-count flutters.

    Dora was up next….a nice little Satan’s Jr was there we did 100 Werkins(wide merkins), 200 plank marches(think it’s easy, think again), 300 jump ropes then down the road one quick triple check: cross SSHs(feet crossing in front of one another), split squats, run and back.

    With about 100 seconds left, time to head back first time running on the hill going towards Sultree it was good…a little damp yet expected. I went over, I am the king of that but it’s expected with me. Names, announcements, prayer led by YHC to close it out.

    See Slack a lot of events including the new AO starting 8/28. 3 spots tomorrow: Dogpile, Goyne Park, Rock and Roll no excuse to not get a workout in(I will be at Rock and Roll leading plus doing something at morning wood time). Have a good one!!!

  • Senior Sunrise

    6 men and a couple of pups are off on YHC’s favorite route—the out-and-back. Let’s go!”

    Warmarama: Mosey to Pump Road

    The Thang:
    4s – Right on Pump, 2 miles to Three Chopt. Run it back.
    5s – Right on Pump, 2.5 miles to Broad St. Run it back.

    BTTF
    Numberama: Namerama
    Announcements – Labor Day and the upcoming 10yr. See slack.

    Moleskin: Not much to see here—it was dark. The Seniors were rolling in quite early this morning, and I later found out why. Today is Senior Sunrise, a tradition where the graduating class gathers at their school to watch the sunrise together, marking the beginning of their final year of high school. It’s a moment of reflection, excitement, and anticipation for what lies ahead. Oh, to be young again! Wishing them all a fantastic year!

    Well done today boys. YHC was a bit ambitious with the running Qs this week. River Run on Monday, WaThoHuk on Wed and Currahee on Friday. We got it though! Let’s go!”

    Oyster