Category: Richmond, VA

  • Black Friday at Satan’s Hill

    After battling through the bourbon/beer, tryptophan and parents/in-laws yesterday, PAX members came out at 5:30 this Black Friday morning to only see a line of 4 HIMs for the doorbuster deal! Everyone was excited to know that they arrived early enough to flood Satan’s Hill when the doors opened. According to the Starlink Satellites that crossed through the sky, here is how it went down:

    Warmup mosey to the end of the parking lot and back to circle up for IC exercises – SSH, Arm Circles, Copperhead Squats, Merkins, Butterfly Stretch, LBC’s, Knee to Chest, Roscoe’s Mom

    COP 1: “Satan’s Hell” – Start at the bottom of Satan’s Hill, your goal is to end at the top of the hill. Rules are as follows – You have 3 modes of transportation to choose from: Bear Crawl, Lunges and Broad Jump Burpees. You may start with any MOT that you wish, but in order to change to a different MOT, you must pay a 25 merkin penalty. If you wish to keep the same MOT, but just need a break, there is a 25 double count flutter kick penalty. Once you change MOT, you may not go back to the one you gave up. And Go! Hermes led the way to the top using bear crawl for 1/4 of the way and then relying on the legs for lunges the rest of the way. Taziki was a beast showing off the bear crawl for 3/4 of the way and finishing with lunges, meanwhile Crabgrass and YHC did a blend of all 3 MOT. No flutter kick penalties required. Well done fellas!

    COP 2: Quadruple Check at the top of hill. P1 – Buckin’ Broncos, P2 – Freddie Mercuries, P3 – Squats P4 – Runn halfway down Farnham Dr and back. Bernie back down the hill to the parking lot

    COP 3: Partnered up for a Dora with coupons – 100 Merkins on 2 side by side cinder blocks for increased chest range of motion, 200 Skull Crushers, 300 Bicep Curls, Planned for 400 Overhead Raises, but ran short on time, therefore only got through about 150 per duo.

    Time Called, Numbers, Names, Announcements (Hermes leading at The Bridge tomorrow for his birthday Q, Meatball leading a ruck next Tuesday which will be held at the Midlothian Mines – more details to come on slack, Rosie’s 12 Days of Christmas 12/17), Prayer Requests (No specific requests, so just for those unspoken prayers and all that we have been blessed with this Thanksgiving season).

    Thanks for coming out this AM fellas. Was starting to get a little worried at 5:27! Have a blessed day and enjoy the long weekend!

  • Penalty Burpees on Thanksgiving

    YHC was downrange with 21 Carpex HIM’s for a soggy Thanksgiving convergence. BB from Tea Party below:

    Not much to say, just a perfectly executed Thanksgiving Convergence by the amazing co-Qs.  Coco Crisp led our warmup, which quickly devolved into Angry Coco handing out 20 penalty burpees. On average, the PAX completed about 4 each.  
    Thang 1: Partner 7s around the Arts Center. Started to drizzle near the end.  

    Thang 1.5: Quick partner bear crawl exercise, where the smart PAX used the sidewalk rather than the pavement.  

    Thang 2: Very creative Paula Abduls starting at the Arts Center back to the police deck. 2 light poles forward, 1 back.  The weather became more clement. Many PAX severely strained the definition of “Mary.” Burt Reynolds’ heart rate nearly hit 70 at one point.  After the first flash of lightning, we ended Thang 2 early and returned to the parking deck for Mary. Boat canoes were a crowd favorite.  Coco ended with a great message on being thankful and thinking of others.  

    Announcements: Flag football game this morning! Christmas parade (sign up!) on 12/14. Christmas party on 12/19.  

    Prayers: NTB (F3 RVA)’s grandmother, Bartman’s SIL, travel, unspoken.  MIAGD and Happy Thanksgiving!

  • Holiday Pre-Party

    I was ready for a potential solo workout this evening as many of our regulars were out of town/busy………But House Party was already warming up the pavement when I arrived. We added a couple college kids, including an FNG. It was time for House and YHC to show these young guns how we roll in F3 RVA.

    To the back of the church for Warm Up: Side Straddle Hops, Ukranian Soldiers, Helicopters, HR Merkins, Carolina Dry Docks, Alabama Prom Dates, Freddy Mercuries, Lunge Walks, Mario Jumps, Karaoke, Broad Jumps, Bear Crawl

    Exercise One: Dora with 100 Merkins, 200 Dips, 300 Squats

    Mosey to the Covered Walkway for an Ab Challenge:
    25 WWII Situps, 50 Heels to Heaven, 75 Flutter Kicks, 100 LBC;s

    Head back towards to Flag for a Curb Crawl. Man at the end does 2 burpees, then runs to the front.

    Bernie around the parking Lot, then finish the last few minutes with Super Crabs.

    Numbers/Names/Announcements

    YHC tooks us out

    Final Thoughts: It was great seeing Groupie out for second street week! He is a VCU student and works for G Force. He brought his younger brother, who we named Shortstop. Reportedly, Shortstop is a 20 year old former high school baseball player who is trying to get back in shape. He is also the tallest person in the family. Both of these young men were looking strong, even as they struggled to keep up with the two Crossing legends. Have a great Thanksgiving!

  • Black Listed

    Four lords of the gloom rucked a few miles through neighborhood discussing a variety of topics, one of which being the blatant corruption of our legal system. A resultant revelation may be that YHC’s obstinate participation in hanging a jury on a murder trial some years back may have resulted in YHC being black listed from ever again being drafted for jury duty – we’ll call that a win. Coffeerama after was awesome. Please join us in prayer for brother Doublemint who found out this morning of his Uncle Jim’s passing. And Happy Thanksgiving to all! Yours, DTH

  • Make me sweat

    As the morning temperature plummeted from a balmy 50°F to a brisk 33°F, four dedicated regulars gathered to enjoy a travel-free Thanksgiving workout. On the way to the AO, the last song I caught on the radio was “Make Me Sweat.” It got me thinking: would it even be possible to sweat in these freezing conditions? Turns out, it definitely was! The main event consisted of four loops around the lake, switching directions after each lap. Between laps, we knocked out 20 Derkins, 20 Dips, and 20 Crunchy Frogs. Pigskin’s recovery is very impressive—so much so that we thought he might be sneaking in extra mileage by running laps in the opposite direction. We wrapped up with a few minutes of abs.

    Safe travels to all, and may your Thanksgiving be full of gratitude, good food, and great company!

  • Come for the workout, stay for the laughs…

    …the gift of beer is just extra incentive!

    15 thankful men beat the fartsack and “greeted the dawn of a new day”(-Patton Gleason, Hardywood, 40-something)

    At the end of the workout, everyone’s “cups were full”(-Christian Craft, Flatline, 40-something, almost 50)

    Circle up on church patio for:

    COP: SSH’s, Invisible Jump Ropes, Arm Circles F&R, Freddie Mercuries, Inverted Scorpion Kicks, Ball Lickers (just because Saab was there), Regular Scorpion Kicks, 3 Burpees OYO

    Mosey to the large parking lot for:

    Build-a-Burpee Four Corners, Bro-Code:

    Corner 1: 40 Kick-Outs

    Corner 2: 30 Jump Squats

    Corner 3: 20 Merkins

    Corner 4: 5 Burpees

    That was fun, lets run it back!

    Team up for a:

    Triple Check:

    Partner 1: Run to church buses and back

    Partner 2: Wall Sits

    Partner 3: LBC’s

    Three rounds, of course

    Partner up for:

    Partner Leg Tosses 2 rounds x 20 reps each

    Find a new partner for:

    Wilson’s Dying Boxing Cockroaches or something like that 2 rounds x 20 reps each

    Mosey over to the Donkey Kick wall for:

    Donkey Kicks, of course

    10 DK’s, then bear crawl, 10 Hand-Release Merkins, then Lunge back. 3 Rounds

    Mosey back to the VSF circle up for 4MOM:

    LBC’s, Flutter Kicks, APD’s, Handshake’s Star exercise, Diamond Merkins, Fudd’s O-Face exercise, others…

    Numbers, Names, Announcements and YHC took us out!

    Fake News Thanksgiving History workout tomorrow at 45MOM!

    Welcome to First Watch virgins, Saab and Wedding Singer! Glad you could join! Saab told the Lentil/Chick-Pea joke again for those that haven’t heard it before and for those who have heard it many, many times. Also, Saab has strong thighs. If you ever have to partner with him for Wilson’s Boxing Cockroaches, be prepared! O-Face exercise from Fudd was a good one. The workout started out with exercises that YHC hates doing and then realized that YHC hates them all.

    Enjoy the Holiday Season and remember, this is the SZN of GVN. Enjoy the gifts responsibly and YHC will SYITG!

    Also, 87% attendance at coffee after the workout!

    Kubota “abides”(-John Crabtree, Saab or Sabb, 59)

  • The End of My Comfort Zone

    Change began yesterday morning for YHC, as I embarked on the most uncomfortable Ruck to date. No, it didn’t have anything to do with the weight on my back, it was due to a lack of the pre workout deuce I’m accustomed to, how many of can relate?!

    “Just the two of us!” I sang as Choo Choo and I rucked the gloom of PFP. Trying to keep it light and my mind off of what was the b-hole sweats, or aka mud butt. We had plenty of good discussion and may have got our mugs caught on the parks entry trail cam near the end of it, I’d like to see how pale I looked in that shot!

    We made it to the 3 mile finish line shart free thank God!

    See you at convergence fellas!

  • Inverted Monkey Humpers?


    3 Pull Up Enthusiasts came together at Goyne Park for the latest version of Pull Up Training. It was a warm 70 and sunny for a late November morning, so the Pull Up bars weren’t frosty which will be the case before too long.


    Started with some arm circles and other neck, chest, and arm stretches. Then we got into it.


    10 Hollow Rocks x3 sets


    Corn Cob Pull Up Pyramids  (this was Pool Boy’s first time)


    Followed by


    Dip Pyramid starting at 5 reps and rotating between Corn Cob Jerkins


    Finish up with 3 sets of Chest to bar Pull Ups to failure or Jerkins to failure.


    I tried to do a hanging jerkin from a giant bar that was above the Pull Up bar, but it looked more like an Inverted Monkey Humper.


    Happy Thanksgiving Everyone!!

  • AMRAP-EMOM

    Day before Thanksgiving, frost on the windshield, Let’s Go!

    8 HIMs came out of the gloom at Mag Green this morning, ready to shed some layers once they warmed up a little. YHC felt compelled to deliver. Warmup run around the parking lot, some key stretches to loosen up, and away we go.

    AMRAP – Sandbag thrusters/LBCs/Banded Merkins: rotate through each exercise, 45 seconds as many reps as possible, 30 break in between reps. Finish each round with a run around the parking lot. 3 rounds total.

    EMOM – 1x SSH/1x Squat/1x Merkin, run to end of parking lot and back. Each round add one rep (2x SSH/2x Squat/2x Merkin, etc). Awesome job Futon and Dumar for hitting 20x!

    Run around parking lot to finish things up.

    Announcements – 11/28 Thanksgiving Convergence, 11/30 Bridge, 12/16 Alamo split (Bootcamp or 5k Tacky Light Run through RounTrey), 12/17 Rosie 12 days of Christmas – sign up on Slack for Secret Santa.

    YHC took us out in prayer. Safe travels for everyone, and take some time to reflect on all that we have to be thankful for.

  • 32red Poker Review

    32red Poker Review

    Slots lovers will find a comprehensive distinctive line of the fresh slot games, and popular headings for example Mega Moolah, Thunderstruck II, and Immortal Romance. The new casino comes with the modern jackpot slots, providing the possibility to victory existence-modifying figures of cash. Let-alone usage of all of their favorite online game on the most widely used video game developers in the iGaming. Contributions are an easy way to combine one another dollars and bonuses since the efforts to the a wager. Specific games will get additional benefits to the incentive borrowing from the bank, that have harbors contributing 100percent, certain dining table game contributing 50percent, and you may roulette contributing 20percent. People will find information on all the game’ contributions to the basic deposit extra fine print web page.

    Play on a 5×5 grid and you will a supplementary 5×step one reel, to see the chance to winnings as much as step three,740x their choice since you talk about the brand new strong oceans. The newest vintage credit symbols, ranging from 9 so you can A good, bullet from the game since the down to experience icons for the board. If you are rotating Thunderstruck’s reels your’ll be several symbols based on Thor along with his powerful family members.

    • Merely put a C5 bet on all Alive Roulette tables .
    • The new blog post Round Teach Bandits slot not far off appeared first for the Keep reading.
    • All of the games try hosted by top-notch real time traders that you could interact with instantly.

    You can freely availableness the new casino as a result of all well-known internet browsers to the ios, Android, plus Window Cellular! As long as their wireless connection is actually decent, you might seamlessly appreciate most of the game that are on desktop computer. The fresh titles is optimized to your quick monitor, even when you need live lessons otherwise its RNG alternatives. To try out baccarat is not any condition, as you just need to faucet to your a few keys you to are adequate.

    Whats Produces Me A good Vip Person in 32red Casino Pub Rouge?

    There are numerous online game which is often starred here, in addition to game which have incredible dollars jackpots and you can quick game. Hein Coetzer are an innovative author that has spent some time working on the on-line casino, wagering, and you can amusement markets for over ten years. Their work might have been published within the Running Stone Magazine certainly other large books. Whenever he’s not writing he’s becoming energetic and you will workouts outdoors.

    Players Earnings Was Terminated

    PayPal is among the of a lot approved payment procedures you might fool around with the real deal money gaming during the 32Red Bingo. Thankfully one PayPal can be used for both dumps as well as distributions. And, if you cash out playing with PayPal, we offer your bank account to reach your in no time indeed, either on the same go out and/or next day from the current. These two bonuses are helpful to the newest participants because they let them have 100 percent free currency playing some of the site’s bingo game having. After you’ve claimed possibly ones incentives, you’ve got just 1 week to use it. If you’d like to enjoy at the 32Red Bingo in your cellular cell phone or pill, luckily you can.

    Casino Incentives And you will Campaigns

    The newest casino computers a mix of slot machine game games, traditional dining table games and you will live broker online game. 32Red have been in existence for a long period, but have chosen to not accept loads of online game of some other developers to take on the biggest online casinos. Instead he could be focused on the core items away from Microgaming and you may make an effort to send a top-high quality betting sense in order to fans of the vendor. Microgaming features a huge list of online slots , so people imaginable type of video slot will be readily available.

    The action you simply did caused the protection services. There are several steps that could result in it take off along with submitting a certain term otherwise words, a SQL demand or malformed research. 32Red suits the new profile with its qualifications from the UKGC and you can GGC. Speaking of several of the most strict governmental authorities in the community. Furthermore, the website have a certification away from eCOGRA, a different auditing agency.

    A good fax count is provided, which directs to your Gibraltar-founded business headquarters. Begin having an amazing feel in the an online gambling establishment since you make as well as prompt places. Probably the most trusted casinos can give several well-known put procedures, preserving your private information safer. Pick from over 600 games as well as the best on the internet harbors offered and commence to play. Red-dog Casino are an internet casino that offers various gambling game.

    Read the Uk’s Greatest Activities Playing Web sites Along with Opportunity and you can Also offers

    The brand new user interface is extremely simplified there are not any front bets you could potentially lay. With the mouth-watering incentives, extremely game, and you can higher construction, 32Red would be your best option. He has modified marvelously to help you modern times, boasting over 320 state-of-the-artwork online game which are played to your one another pc and you can mobile.