Category: Richmond, VA

  • is this a running AO?

    6 intrepid HIMs put on their running shoes and came out for the annual Satans Hill 5k “Hell on the Hill” run. Was that the plan? No, no it wasn’t, but that’s what fate decided.

    Warmaram kept our feet on the ground and butts off the cold pavement today. Series of SOJ favorites

    COT 1: go to entrance of New Market. Game plan was to run to first manhole cover, do 25 firecrackers and run back to the start. Next run to second manhole cover, do 50 Merkins and run back. 3rd manhole cover= 75 monkey humpers, 4th manhole cover = 100 double count mountain climbers

    first cover was over halfway up the hill. 3rd and 4th were well beyond the top of the hill. A warning was issued so the PAX remained in good spirits.

    COT 2: rock pile for triple check – curls, overhead, runner to entrance and back

    COT 3: Dora – 50 Merkins, 100 squats, 150 jump squats.

    announcements and circle up. Great work today everyone, YHC clocked us at almost to 3 miles

  • Wake up and smell the coffee

    It was very windy today, and cold, so we immediately went over to the covered walkway and stayed there (other than the run around the Circus Maximus (bus loop).

    Disclaimer: Don’t leave here with more injuries than you came with.

    Warmup:

    • 20 SSH,
    • 15 IWs,
    • 10 Don Quixote,
    • Arm/shoulder stretch,

    Countdown:

    • 20 Upright rows, 20 Deep Mountain Climbers (double count), 18 Upright rows, 18 Deep Mountain Climbers, etc. down to 2 Upright rows, 2 Deep Mountain Climbers (double count)
    • Run around the island

    Partner up:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 curls
    • 100 squats
    • 100 Triceps
    • Run around the island
    • Stretch

    Partner up again:

    • Partner 1 rifle carries their KB a short distance, does 5 burpees and returns
    • Partner 2 does the called exercise
    • 100 Swings
    • 100 Bench press
    • 100 Flutters with Bell held
    • Stretch
    • Run around island

    Finish

    • 20 Lawnmowers each arm OYO
    • 20 KB Lunges each leg OYO
    • 20 Overhead pulls OYO
    • 20 Hammers 2 count OYO
    • 20 Sit and Press OYO
    • 20 Heels to Heaven without bell in cadence
    • 20 APD in cadence
    • Stretch

    Back to the flag for numberama, namerama

    Announcements:

    Tuesday noon: 2nd F at Firehouse Subs

    COT

    Many years ago, there was an advice column called ‘Ann Landers’. “Ann Landers would use the phrase “wake up and smell the coffee”. She would often use this phrase when people seemed to be denying situations that made them uncomfortable or unhappy. For example, “Dear M&L: Wake up and smell the coffee, sister. If you think this guy is going to come back to you, you’re two sandwiches short of …” (copied from Google)

    Ann Landers is no longer with us. But you can still get advice from prayer.

    Prayers for Gypsy, Firehouse Subs (scratch that: make it Fireman Ed, Mollie (Roger Roger’s wife) and Mary (Fudd’s sister)

    Post workout coffee discussion: For two or three months, Offshore (today Mr. Rogers) has made coffee for us after the workout. There’s a percolator and we’ve found an outlet that is ‘hot’. Good discussions take place. The gender reveal for Gaudí’s second baby due around Christmas will come when the baby is born.

  • Papa Caliente y Viento Frio

    Five hombres guapos found their way to Mary for a hot potato Q. The slightly higher temp was counteracted by a very cold and strong wind, making this potato slightly less warm. All 5 of us managed to hold the potato, even for a couple of minutes. Here’s what happened:

    Bodos: COP on the black top, then 7 of diamonds: 7 rounds of 4 corner excercises in increments of 7. Rounds were: 7 jump squats / 14 merkins / 21 LBCs / 28 Squats / 21 Carolina dry docks / 14 2x flutter kicks / 7 Burpees. Potato passed to Swirly

    Swirly: 20 Dips, Sprint, 20 Incline Merkins, Sprint, 3 rounds of 5 Pull ups. Pass to Oyster

    Oyster: Bear crawl back and forth a few times. Broad jump burpees, other stuff I can’t remember

    Vandalay: Back to the chin up bar. 3 rounds of 5 pull ups + 3 rounds of 5 dips.

    Senor Frog: COP – merkins

    Namerama, YHC took us out.

    NMS: Vandalay shared about an FNG who reported that he wouldn’t come back to F3 because the Pax he was with were cheating on their form and not performing full proper squats. This made Swirly very upset and we had to console him and promise him we would never let this happen again. Our form was excellent this morning.

    SYITG.

  • Push It, Push It Real Good

    2 Swift Freaks descended upon the track at Swift Creek Middle on a balmy morning compared to the last couple days, for a SPEED workout.

    What was on the menu for today was some intervals and some banded sprints.

    Start with a couple mosey laps around the track before really getting into it.

    2 laps or a half mile at an optimistic 5k pace then a walk/mosey lap.

    4 laps or full mile at the same 5k pace then a walk/mosey lap.

    1 lap at an almost all out sprint then a walk/mosey lap.
    Then 2 banded BoBiscuits!
    Take turns doing banded sprints on the straightaway and walking the turns. YHC was urging Bo to push hard and Bo said “I AM!”

    Bttf, then we decided to go for a quick trip cross campus to Clover Hill High School and back. Boberry continued on to the water and got in like 12 miles or something before work!

  • Spider

    4 runners and 4 ruckers made up the spider this morning.

    No one got lost and everyone had a great time!

    Happy Birthday to Bulkhead!!

    — Opus

  • Plant & Grow Small Men!

    A title fitting for team Cheaver as Choo Choo takes a swing at the F3 Mission, we couldn’t help but get a good chuckle! 3 HIMs rose from the warmth of their fart sacks this gloom to get jiggy with some F3 bootcamp routines, Here’s the deets!

    Mosey the trail around the north soccer field and circle up at the west octagon for Warmarama!

    • Cherry Pickers IC
    • DQ’s IC
    • Ukrainian Soldiers IC
    • Plank Jacks IC
    • Shoulder Taps IC
    • WW2’s IC
    • Roscoe’s Wife
    • Knee Knockers
    • Wilson’s/Fudd’s Wife

    Mosey to snack shack for no forgiveness!

    • Triple Check •. PAX 1(timer) bear crawls to rock pit at left field and back. PAX 2 • Bench Jumps, PAX 3 • Incline Merkins at the picnic tables.

    Mosey to the gridiron

    4 Corners – 3 Laps

    • 10 Jump Squats
    • 20 Star Crunch
    • 30 LBC’s
    • 40 Nancy Kerigans

    Lunge across football sideline to sideline while covering F3 Core Principals, Mission, and Credo.

    COT

    Announcements and Prayer Requests. YHC took us out in prayer. Prayers for Asheville NC area that the lord give them strength and use this time to unify and galvanize in these trying times. Praying for Bubbles back as he approaches MRI.

  • Thanksgiving Part 2

    6 Windy warriors came out to see Machismos part deux. As Snuff’s Forgecast predicted: “Machismo pushes the cold air out of town with a high pressure system bringing heat, humidity and high impact. SYITG” with high pressure came lots of wind as the pack quickly mosied to find the cover of the amphitheater.

    Warmarama in quick succession included SSH, UkS, Merkins, Sholder Taps, Peter Parkers (great combo), LBC, American Hammer, Freddie’s, Rosalitas, DQs, and arm circles forward and reverse.

    With 2 triples the pax partnered for a triple check. Part one was PLTs with the runner circling the amphitheater.

    Part deux was P1 plank, P2 Merkins P3 Runner; then Boya WWII, then Boya Merkins. It was quite the Bro fest with lots of Q help from Wedding Singer.

    The Pax hit some Wall work then. sprinted out the last of the 45 before COT.

    Announcements were few but included the Magnum PI ad from Gumbo. Bring a Hawaiian shirt and kids clothes donations for those impacted by hurricanes to Dogpile. Flatline will carry the loot to SWVA.

    Prayers for temperance in this holiday season.

    It was a pleasure to lead twice this week. I was on a Thanksgiving high with the TYA Q and a full family and friend holiday. I’m putting in a request to rebrand Christmas Thanksgiving part 2. Let’s refocus the holiday on the joy fellowship and the promise fulfilled. The old Testament ends with Malachi 4 and the New Testament picks up in Luke 1:13-17 “And he will turn many of the children of Israel to the lord their God, and he will go before him in the spirit and power of Elijah, to turn the hearts of the fathers to the children, and the disobedient to the wisdom of the just, to make ready for the Lord a people prepared.” In the spirit of the season let us prepare our hearts and our families in the spirit of thankfulness for the gift that is to come. (I’m not talking about an Xbox. )

    VQ alert!!! Tin Man with a 50 year old Virgin Respect VQ coming to the Forge 12/19 what a way to enter strong Tin Man!

  • No Gumbo For You…

    A lucky 13 arrived at Spider Run…or 14 if you count the absent-Q.

    Without Gumbo to warm our bones the decision was to do an out-and-back across the bridge – heading up stream.

    Marv took us out.

    Saab Abides

  • Last Week

    I’ve already forgotten the route and who attended – there were four of us. If you were one of them, let me know. #BigData

  • The Route

    It was too cold to explain a complicated route so we went with the next best thing, absolute chaos.

    Midlo Turnpike to Salisbury Drive to Westfield to Winterfield to LeGordon to Charter Colony to North Woolridge to Midlo Turnpike and back to Midlo Middle. That makes a 4 mile route. The 5 milers added the Mt. Pisgah loop.

    Whoop