Category: Richmond, VA

  • Triple Check right in the Goyne

    Three hard chargers met in the early, wet morning, for a good of fashioned beat down.

    The Warm up Side Straddle Hops, Cherry Pickers, Helicopters.

    Triple Checks, galore:

    The first: 35 lbs kettlebell swings, 45 lbs goblet squat (I did call out State Farm for doing dead lifts instead of goblet squats, and he played the UNO reverse card on me, and pointed out that I did not initially say goblet squats. Touché, State Farm, Touché), 50 lbs medicine ball carry (50 yards)

    The second: Tricep dip, 50 lbs medicine ball slammers, 35 x2 kettlebell farmers carry (50 yards)

    The third: 50 lbs Medicine ball alternating merkins, 35 x2 kettlebell step ups, Super Mario jumps

    A kind of indigenous run where we also passed the 50 lbs medicine ball to the front.

    FINISH HIM!!!

    The last 8 minutes were a compilation of blood, sweat and tears, brought on compliments of State Farm. There were some accordion merkins (I believe that’s what they’re called), renegade rows, kettlebell curls, backwards bear, leg lifts, Bulgarian stand ups, more accordion merkins, and a bunch of other fun things.

    It lasted supposedly 8 minutes… I saw my watch, I know it was eight minutes, but damned if it didn’t feel like it lasted as long as the previous work out.

    COT

    No announcements/No prayer requests

    Thankfulness to be able to able to get up in the morning and do what we do, to watch over us, and great thanks for letting up on the rain just before we started the workout.

    It was great to get back at it again. It was great to see State Farm and Poolboy. As life starts going back to normal… er, chaotic normal, I hope to start doing more OTB’s on Thursdays.

  • Even the asphalt was sweating

    Four were hoping for rain but as always, 70 and Sunny at the Crossing. Humidity was a good 120%, no sweatsuits needed.

    Chaplain led us away from the flag to the far corner of the property with talks of this being the hottest AO in RVA averaging temps above 90 for the last 8 weeks. If you haven’t tried the Ruckhenge, The Crossing, Forge/Timberwolf, “Trifecta” then you need to add that to your list of accomplishments this summer!

    “Chaplain” Warmarama: High Knees, Butt Kicks, Karaoke, Bernie Sanders.

    • Ski Jumps
    • Imperial Walkers
    • Apple Bottom Poppers
    • Australian Snow Angels
    • Mummy Kicks
    • LBCs
    • Oblique LBCs
    • Heels to Heaven

    Meatball CSAUP: “Add 1, Drop 10” Starting with a grouping of 80 Side Straddle Hops and 80 Single Count, Mountain Climbers. This took us to time!

    • 80 SSH & 80 MCs
    • 70 Jump Squats, 70 SSH, 70 MCs
    • 60 Bonnie Blair’s, 60 JS, 60 SSH, 60 MCs
    • 50 Flutter Kicks (SC), BB, SSH, MCs
    • 40 Lunges, FK, BB, SSH, MCs
    • 30 Merkins, L, FK, BB, SSH, MCs
    • 20 LBCS, M, L, FK, SSH, MCs
    • 10 Burpees, LBCS, M, L, FK, SSH, MCs

    Announcements:

    • VQ for Slider on 8/14 before he heads to College
    • No Float on Sunday
    • Convergence 9/21

    COT Prayers:

    • Slider’s HS Teacher

  • Is it multitasking when you are lifting kettlebells while swatting at bugs?

    6 men braved the threat of elements and the invasion of new animals to the circus. It started to come down pretty good for COP (thanks Debby) but then stopped for most of the workout. I guess the humidity and our studliness led some bugs to go attacking during the workout.

    COP: Normal stuff: DQs, helicopters, HRMs, MCs, FMs, ACs.

    Four different exercises rotate the amount of each. Start with 5 sit and press, then 10 bench press, 15 coupon flutters – 2 count and tricep pull downs. Totals are 50 each, not too shabby. the bench presses after the sit and presses got me pretty good. After two sets of the four, we would mosey around the circle for a little cardio.

    Next set was squats, triceps, bicep curls for the ladies and halos. Same type of rotation as before. Halos proved to be difficult. Honestly when you take two weeks off of the circus, a lot proves to be difficult.

    Elevens with high pulls and lawnmower pulls. By the last few sets, I was doing electric lawnmower pulls. Another thing I can work on. Mosey near home base.

    Finished with calf raises – 3 sets.

    Prayers for a successful birth for byproduct’s first 3.0 (grandchild). Enjoyed the talk of the Olympics and the coffeeteria afterwards. It is almost fantasy football time. Is it worth drafting Rogers?

    Fireman Ed

  • Debby doesn’t do Richmond

    Six strong PAX came out anticipating getting soaked. Instead we were treated to a refreshing light rain and an old school beatdown:

    COP on blacktop: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks. Over to tennis courts: Dora 123: 100 Merkins, 200 Reverse Crunch, 300 SSHs. Switch Partners and grab a spot on the grass for 3 rounds of 20 PLTs. Mosey over to soccer field for Triple Check: Carolina Dry Docks, WWII Situps, & run width of field & back. Over to dip bars for 3 rounds of 8 Jerkins.

    Back to flag for 2 min of Mary.

    NMS: Great morning to be out in the Gloom with some old school RVA brothers. YHC was expecting a deluge from Debby but all we had was some drizzle while we got after it. Good to see BT, Swirly, and Shakedown out at 45MoM. With the perfect 6 pax number we had to do some Triple Check and Doras.

    Lot of mumblechatter about last minute BRR training and looking back on BRR training miles and pace of younger years.

  • Moist.

    13 grown boys went out and played in the rain today.

    WARMARAMA – Moseyed to the bus loop. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Imperial Walkers, Ukrainian Soldiers, Helicopter, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The PAX split into three teams but were also asked to keep track of their individual scores as well. YHC and Futon had big plans for this Olympics-style workout but we were quickly humbled by the time limit, rain and math that was required. Here’s what the PAX was able to squeeze in…

    COP #1 – 60-second challenges: As many reps as possible in 60 seconds. 1 rep = 1 point

    • Merkins for 60 seconds
    • Jump Squats for 60 seconds
    • WW2’s for 60 seconds
    • Burpees for 60 seconds

    COP #2 – Basketball: Each team took a hoop and each PAX member got (5) free throws attempts and (5) three point attempts. 1 bucket = 1 point

    • Baseline Bear Crawls at the end.

    COP #3 – Wiffle Ball: Each team had a chance to play HR Derby while the other (2) teams ran laps around the tennis courts. (5) swings/PAX member. 1 HR = 10 points

    INDIVIDUAL RESULTS:

    • GOLD: E.F. Hutton (213 points)
    • SILVER: NTB (212 points)
    • BRONZE: Rudy (207 points)

    TEAM RESULTS:

    • GOLD: Team #1 – Warby, NTB, McGruff, E.F. Hutton (188 team average) 
    • SILVER: Team #2 – Rudy, Futon, Swoop, B.O.B, Nancy Lopez (186.4 team average)
    • BRONZE: Team #3 – Crabgrass, Hermey, Heist, Orange Crush (176.3 team average)

    ANNOUNCEMENTS:

    • NEW AO ALERT! Wednesday, August 28th at Magnolia Green. Hit up Heist for details.

    PRAYERS/WINS

    • WIN – Futon’s mother-in-law received new treatment and is bouncing back!
    • PRAYER – McGruff’s father-in-law is in the hospital.

    Today was my 100th F3 workout, Boys! I’m so thankful to be a part of this group of men and am always honored to have the chance to lead the PAX.

    P.S. – NTB is lucky that basketball was only worth one point out there because YHC was GETTING BUCKETS!

  • Super.

    The Bad Boys of Bon Air gathered in the gloom for the latest edition of the FORGE. The guy sleeping in his car would never be the same again………..Here is a brief summary for your viewing pleasure:

    Mosey to the lower circle for Warm Up:

    Ski Jumps, Imperial Walkers, Copper Head Squats, Mummy Kicks, Hand Release Merkins, Australian Snow Angels, LBC’s, Heels to Heaven.

    Exercise One: Merkin Wave
    PAX circle up and and hold plank. Start with one merkin and work our way around the circle. Build up to 7. Shout out to Meatball for introducing this one.

    Exercise Two: Indigenous Super Mario’s
    PAX form a line and Mario Jump. Man in the back does 10 SSH’s, then runs to the front. We made it all the way back to the flag.

    Exercise Three: SUPER 11’s

    Start in the Parking lot with One Jump Squat. Run and do 10 WWII Sit ups on the summit of Mt. Chaplain. Follow the normal 11’s pattern, but every ascent add one Burpee on the upper lot. Build up to 10.

    Back to the Flag for Numbers, Names, Announcements (see Slack)/Prayer requests

    YHC took us out

    Final thoughts: Great group today as we only had sporadic rain and some wind. We were able to prove that Mario Jumps do get hard if you go far enough and/or up a large hill. Super 11’s also was a crowd favorite?? Boberry’s mind was blown during Mummy Kicks. Nice seeing Blue Moon out again – he has been killing it on the Summer Tour. Strong work by all this morning!

    SYITG

  • Early risers beat the storm

    Four ruckers including one summer tourist and 4 runners converged at the Rutland Clubhouse for what was expected to be an extremely wet journey. The ruckers went just shy of 3 miles. The runners ran around Atlee High School and returned for about 3.5 miles.

    COT – Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.

    NMS

    Good showing for what was expected to be a hard morning of rain. As it turned out, the rain mostly missed us and only picked up as we were leaving. Great job DTH for your many trips to the north for the summer tour. Conversations included everything from homeschooling to how leg and hip pain can actually originate in a different part of the body.

    Announcements

    • F3RVA Pickleball Tournament – August 17
    • Old Glory – At No Toll – September 3
    • Prayers for Corned Beef’s friend

    Well done PAX!

    Gotta Run!

    Phonics

  • Here Comes the Sun

    Three amigos stomped through the Larus Park trails, under Chippenham Pkwy, and down Cherokee Rd to conduct some light trespassing to admire the pre-dawn James River. After enjoying the view of the serene river for a moment, we doubled back to the flag for a 3.5mile ruck. Several local, state, and federal issues were resolved but we were moving so fast we didn’t write any of them down. We did, however, learn that Japan has the best snowboarding on the planet.

  • 4 Weeks Until BRR

    One overweight and undertrained aspiring BRR runner took to the mean streets of Westham in the latest edition of First Watch, or maybe, The Clinic, or maybe Spider Run…. Temperatures were 70 and sunny. According to the mullet-sporting guy getting handsy with back rubs in the RRC,B parking lot, the following might have happened.

    Route: River Road Church, Baptist to South Ridge to Westham Station to Huguenot to Bat Cave to Richmond Way, around the baseball stadium to New Fraternity Row, left on Hampshire, which immediately becomes Baldwin, to Wood, right on Beechwood, left on West Drive Circle, right on Lindsey, left on Forest, right on Ridge, left on Ziontown, left on University, right on Ralston, left on River, and back to the (actual?) shovel flag (and, if someone brings a shovel flag to an AO with a different Back Blast, can YHC count that?). 5.3 miles.

    Number, name, and YHC had just about taken himself out when the First Watch crew returned. Numbers (plural), names (plural), and TryHard took us out.

    Announcements:

    The Bridge has an All-Star cast that will be helping organize each micro area of F3RVA to help some men struggling with a variety of challenges. We have 6 native RVA guys and one Amelian who are committed to leading (or organizing other men to lead) at least 2 workouts at The Bridge over the next 12 months. These guys are studs, and there work is highly appreciated. More to follow.

    Float on the James has been postponed due to likely Flood on the James.

    Prayers for Lurch and his family. Let’s hope for a short and positive hospital stay.

    NMS: YHC typically travels mid-week and runs Wednesday or Thursday mornings. But, not if there is a tropical storm and not if the oven breaks at home. So, having administered a Beat Down on Monday at DaVille and having suffered (at least one) Beat Down yesterday in Ultimate (thank you for organizing, Swoop!), YHC pondered whether to run (as normal) or take on a TryHard beat down today. Remembering the old saying, “Always take the lesser of two evils,” YHC clicked, “5 Mile Run” and “Add to Cart.” It was a super slog today. The struggle was real, but YHC is glad he did it. Only a few more weeks to prepare for the mountains. Let’s go!

    Good time at the Coffeeteria and catch up with TryHard, Ronnie, and the Usual Deplorables.

    UpChuck spits the bit.

  • Two Travelers

    On this beautiful, sunny, and 70 degree morning two travelers converged on the MANNdate AO from far, far away. No locals were to be found so YHC jumped on Q to get the sweat rolling.

    According to the squirrels in the trees this might be what happened:

    The THANG:

    Warmerama:

    • Mosey around parking lots to collect any stragglers if we could find them. None to be found!
    • 20 SSH
    • Dead Man Hang (center – left – right – center)
    • 10 DQs
    • 15 Helicopters
    • 20 Freddie Mercury’s
    • 10 Merkins
    • 15 Imperial Walkers

    COP:

    • 11’s with
      • pull through merkins two count,
      • farmers carry on the way over to the other side of the parking lot
      • sit and presses at the far end of the parking lot,
      • around the world on the return trip
    • 4 corners with:
      • 10 overhead curls,
      • 20 regular curls,
      • 30 overhead presses and
      • 40 sumo squats

    BTTF for stretching:

    • DMH (center, right, left, center),
    • left over right leg DMH, reverso,
    • plank to Wilson’s Wife to plank to downward dog (walk the dog), walk hands to feet and recover.

    COT: Numberama #2, Namerama, Announcements (see slack)

    Cho Cho took us out•••