Category: Richmond, VA

  • [NewKent]We’re Here!

    ”Perverts at the Park?” These 2 New Kent weirdos met up for what looked like a workout for their invisible wives. Grabbing the backs of their ankles in a teabag motion, running, and laying on their backs and thrusting their pelvic bones to the moon and stars!


    Warmarama 

    DQ’s, Imperial Walkers, SSH’s, Mountain Climbers, Merkins, Freddie Mercury’s, Reverse Scorpions, Knee Knockers

    COP1

    11’s • Monkey Humpers – Alabama Prom Dates


    COP2

    4 Square Progressive

    •10 Merkins

    •20 Squats 

    •30 LBCs

    •40 SSHs

    Revers-O

    Mosey to Snack Attack 

    •Donkey Kicks IC 10

    •Balls to the wall each PAX cts 10

    •Hoedown IC 10

    •Toe Touches 10 

    Mosey to parking lot for Mary

    •American Hammers IC 10

    •Outlaws IC 10

    •WW2’s IC 10

    COT 

    Numbers and Names 

    Announcments – our buddy Mike Bonawitt and his Wife Sam Bonawitt gave birth to their 4th child Margaret last night!  We’re so happy for them!  We’ll get Mike in F3 eventually.

    Prayers – For Bubbles back.  Keep us updated brother.  We’ll keep praying!

  • Head Treatments and a Dead Body

    11 muscled warriors including a Circus Maximus first timer showed up for a kettlebell workout. It was reported that a dead body was found the previous morning at the workout site. Whether such report is true may be a mystery. Given that the first timer at Circus was Handshake, the amount of mumble chatter went up. The chatter included a discussion about a PAX who shall remain nameless getting a treatment on his head. Well anyways here is the workout:

    COP: DQs, CPs, merkins, FMs and LBCs Mosey to Pump road side of school.

    E1: Death crawls which are bear crawls with coupon and at the curbs do 1 sit and press, crawl do 2 sit and presses up to 5 and back down to 1. Mosey slightly down the curb.

    E2: Triple check with bench press, overhead pulls and run to small tree left of the curb and back. Mosey to front parking lot.

    E3: Four corners with 10 burpees, 20 coupon squats, 30 high pulls and 40 curls for the ladies. mosey back to home base.

    e4: Sets of lawnmower pulls and calf raises. First set 5 each (per arm on lawnmower pulls), then 10 each, then 15 each. Mosey to home base.

    Finished with American hammers, coupon flutter kicks, heels to heaven, mountain climbers and some stretching.

    Announcements: Join gypsy and be part of the F3 team doing the Allianz Richmond Marathon next year. I swear there were other announcements but I forgot them. Prayers for Fudd’s sister Mary, Roger Roger’s wife and me (Fireman Ed). Thanks for letting me lead! What is wrong with the da$n Jets?

  • Track and Field day

    10 of SOJs finest got some good training in this morning at good ole Timberwolf. 

    5:29:45 am. It’s not Tzatziki (he was there), but twas Don Draper! Alright – off to the basketball court for warmorama. 

    Warmorama: A few laps around the court to get my workout ideas together. Circle up. F3 mission statement/disclaimers, etc. Exercises were: Side Straddle Hops/Abe Vigodas/Wind mills/get on the ground for some flutter kicks/an extra long session of APDs/highschool sit and reach left and right/Rosco’s mom left and right/Wilson’s wife/Fudd’s wife. 

    Off to the track:

    COP 1: Track 11s. Imagine the track as a clock. We started at 3 o’clock with 10 LBCs and 1 squat. Continuing along at 12/9/6 and back to 3. Finished with 10 squats and 1 LBC on lap three of   position 6. Sprint 1/2 lap back to position 3. 20 count from big Herm. Pax needed it. Also, way to go Mudslide who finished first! Damn boy!

    COP 2: Line up along east/west sidelines of field. Sprint 10 yards and back. 1 burpee. 20 yards and back. 2 burpees. Repeato up to 50 yards. 

    Another walking breather to North Endzone. 

    COP #3 Wind sprints! Line up on North endzone. Full 100 yards sprint. Walk back. Repeat total of three times. Atta boy Rudy!

    About 6:02 on the watch. Mosey to tennis courts for a cool down 4 corners/prostitue style. Corner 1: 10x Merkins, Corner 2: 20x squats, Corner 3: 30x SSHs, and Corner 4: 40x groiners*

    So, apparently a groiner is this: https://youtu.be/Ci13plBZgj4

    I thought it was this: https://youtu.be/sPyipzzrjls

    When I got to corner four, everyone was doing what looked like this: https://www.dvidshub.net/video/699153/straight-leg-shuffle

    Oh well. 

    BTTF for some Mudslide Broga

    Announcements:

    1. Chili cookoff at Rountrey clubhouse 3 to 6 pm. Sign up and come. All F3 rva Pax and family welcome. https://tinyurl.com/SOJ-Chili-Fest. About 50 total Pax and family are coming. 
    2. TYA Thanksgiving beatdown at Mary. 7 am thanksgiving day. Be there!
    3. The Bridge. 11/30. Clown car with Hermey and me if interested. We do plan to stop for breakfast on the way back. Likely meet at the Weschester WaWa for pickup (say 6:15 am). Drop off there by 10:30 am.  Information on the Bridge. https://youtu.be/_vO8DgTGyh8?si=vamAaBjVZYfF2DtU

    Prayers for Dax! May he get big and strong!

  • Thunderplanked

    10 PAX tackled the Forge with grit, from warmups to the Thunderstruck plank challenge. A morning of sweat, strength, and unrelenting energy!

    Rolling hills to start out, bear crawling up the side of the hills.

    Warmups: Side straddle hops; Imperial Walkers; Don quixotes; arm circles; lbcs; alabama prom dates

    COP 1 : Musicrama Thunderstruck: The Q plays “Thunderstruck” by AC/DC. PAX complete one standard merkin for every “thunder!” heard in the song and hold a plank during the rest of the song.
    “Bring sally up” stay in squat position throughout song- squat up on “bring sally up”, squat down “on bring sally down”

    COP # 2: Indigenous people run with 5 normal burpees for hte person at the back of the line
    Bernie Sanders indigenous people run: PAX lunge walked backwards in a line, the PAX in front did five burpees then Bernie backwards to the back of the line.

    Mosey towards stairs, 20 x donkey kicks on wall; 20x mohammed ali

    COP 3: Triple Check at stairs. pax 1 runs up stairs and around, pax 2- hand release merkins, pax 3- world war 2s

    Sprint at the parking lot

    close out: Ring of fire with each pax doing 10 merkins

    Announcements: Chili cook off this Sunday November 24 at the Alamo; 3-6. Convergence at Mary Mumford Thanksgiving Day.

    Prayer Request: job losses for Snuff’s friends.

  • Retrofit

    What started as House Party and YHC circling the parking lot, eventually expanded to a group of 6. The wet conditions could not dampen our enthusiasm…………..the following is a brief summary for your viewing pleasure:

    Warm Up: A variety of standardized warm up exercises, all done in perfect cadence: Side Straddle Hops, Don Quixotes, Ukranian Soldiers, Arm Circles, Merkins, LBC’s, Shoulder Taps, Carolina Dry Docks, Stretching

    Mosey to the back of the Church for Exercise One: 4 Corners, prostitute style
    Exercises were Merkins, WW II Sit-ups, Squats, Side Straddle Hops

    Mosey to the sheltered front of the church, then do exercises outside of the shelter:
    Triple Check – Runner, Dips, Jump Squats

    Back to the flag for Plank Holding, merkins, and review of the F3 mantra

    Numbers/Names/Announcements/Prayer Requests

    House Party took us out

    Final Thoughts: No Mummy Kicks or Super Crabs today – decided to a do meat and potatoes/bread and butter style workout featuring some F3 staples. Wild Thing inadvertently bucked the trend by inventing Dip Humpers – lots of great potential names were thrown out for that one. Overall, the PAX were looking strong. It was good to see Wild Thing back out after a long hiatus.

    SYITG

  • 6, 12, 25 Method

    2 Runners got together at Swift Creek Middle in an effort to get swole. Instead of the normal Run heavy workout at The Graveyard Shift,  this morning’s workout was going to blast those pecs and shoulders. YHC found a workout more designed for weight training and modified it to bodyweight and Coupon exercises. Here’s what it looked like.


    Run 2 laps to warmup, then lots of Side Straddle Hops and Arm Circles.


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats


    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    25-30 LBCs


    Run a lap


    6x Tempo Decline Dry Docks
    12x Kneeling Overhead Presses
    25x Carolina Dry Docks


    Run 1/2 lap


    6x Tempo Werkins
    12x Decline Merkins
    25x Incline Diamond Merkins


    30x Double Clutch Jump Squats
    6x Depth Charge Merkins
    12x Military Merkins
    25x Coupon Chest Press


    Finish with one set of Merkins to failure of choice to finish. (This did not take long)

  • Where’s El DeBarge?

    5 runners and 2 Ruckers enjoyed a colder morning after some rain. YHC had prepared the route but as we were starting to run, Mr Holland mentioned that “El DeBarge” was on the Q sheet.

    With no El DeBarge to be found we took off

    Route – A out and back. Headed to the large hill behind Craney Island then back for a loop around Bojangles. Phonics had some each wrong turns to add to his miles.

    Ruckers did their thing with their 4 legged friend as well

    Spit On That!!

  • Gloom Confessionals

    11 warriors of the gloom emerged for this week’s installment of First Watch. Hutton had some solo yoga/nap/merkinfest prior and came ready to roll!

    Over to the small triangle park and get wet early in the leaves for COP. Mobile workout the whole way down to Westham Station and back up the hill with an assortment of crowd pleasers throughout. We finished with a mary ring of fire.

    YHC took us out.

    Coffee is always a fine way to start any day, but especially Wednesday with this crew!

  • Do Negative, and Fail to Succeed

    4 Round Earthers made it to the jungle gym of Ecoff Elementary for the weekly OTB. There was an odd ring around a less than full moon in the sky as we did our pull up and dip training session. Discussion somehow got to the flat earth vs round earth topic, but it wasn’t any kind of debate. The following is a brief description of what may, or may not have happened.

    Hollow Rocks 3 sets of 10

    Toes to Bar 3 sets of 10

    Double pyramid

    Pull ups starting at 1, and Dips starting at 6

    Do More Negative

    Pull up Negatives, Dip Negatives, Jerkin Negatives

    Sometimes you must fail to Succeed

    Jerkins to failure

    Then BttF for the start of The Bermuda Triangle

  • Hump-Day Sexercise

    “The story goes that in the bottom of the ninth inning with two outs, a full count and the tying run on base, Babe Ruth raised his arm and pointed to the center field bleachers. No one believed it, because no one had ever done it before. But the Babe was calling his shot.” – Scott Smalls

    Stories like these are rare and are usually reserved for Hollywood storylines. But every now and again, we get a glimpse of a man who’s willing to put it all on the line. To do what it takes to win at all costs! Opportunities like these are a gift. A gift that gives us a chance to bear witness to this type of confidence, strength and determination. As luck would have it, one of those stories unfolded yesterday as one of our own set out to challenge fate. He goes by many names, but your all know him as Heist.

    If you’re reading this and asking yourself, “Why would this write-up be about Heist if he wasn’t even there?” Lean in, Friend. And I’ll tell you a tale.

    ‘Twas a gloomy Tuesday afternoon. Rain had made its way through the area and clouds had done their best to cover up any sky that wanted to help brighten the day. Daylight savings time had made its presence know which presented an even sleepier feel than folks had grown used to. It’s safe to say that pulling any romance out of the gray and stagnant air seemed impossible. Yet, among us, there was one man that refused to let Mother Nature set the tone. One man that challenged Tuesday’s plan for mediocrity. One man…that would dare to step up to the plate with the chips stacked against him…and call his shot!

    He let a few PAX members know that he wouldn’t be in attendance for Wednesday’s workout at the Green Mile. He’s a staple there so you may be asking yourself…

    “Was he sick?” No, Sir.

    “Was he out of town?” Negative.

    “Did he have plans that he had already committed to?” That’s not it.

    With wine bottles in his holsters, the man stared down the gloomy Tuesday monster and let YHC (and some other PAX members) know that against all odds, he was planning to have a romantic evening with his M that would go well into the night. Let’s gooooo!!!!! Best excuse in the book! Here’s to you, Heist.

    WARMAMARA – Made a bunch of middle-school boner jokes while the PAX performed…SSH’s, Cherry Pickers, Imperial Walkers, Arm Circles and Shoulder Stretches. Finished up with some blue pill jokes.

    The THANG – Hump Day Special!

    COP #1 – Four Corners (Prostitute Style) – led by YHC

    • Corner #1 – (10) J-Lo’s. Ask Warby for a demo.
    • Corner #2 – (20) Monkey Humpers
    • Corner #3 – (30) Alabama Prom Dates
    • Corner #4 – (40) Pickle Pounders

    COP #2 – Lil’ John’s aka 369’s – led by State Farm

    • (3) Exercise followed by a sprint, (6) exercises followed by a sprint, (9) exercices followed by a sprint.
      • Round 1 – Overhead Press
      • Round 2 – Blockee’s
      • Round 3 – Incline Merkins

    COP #3 – Parking Lot Speed Dating – Partnered up for (3) rounds – led by State Farm

    • Resistance band runs
    • Booyah Merkins/Double-Pump Squats
    • American Hammers

    ANNOUNCEMENTS

    • Friday, 11/22 – Gladiator-themed beatdown at Satan’s Hill led by Maximus Decimus “Wildcat” Meridius
    • Sunday, 11/14 – Chili Cookoff at the the Rountry Clubhouse from 3-6
    • Saturday, 11/30 – The Bridge. Hit up Hermey for deets

    PRAYERS

    • None brought to the table but the PAX was very thankful to spend some time together this morning and have the chance to just be a bunch of grown-boys.

    “Remember, Kid, there’s heroes and there’s legends. Heroes get remembered, but legends never die. Follow your heart, Kid, and you’ll never go wrong.”