Category: Richmond, VA

  • West Coast Vibes

    3 Davillians embrace the fog and humidity to finish out the week.

    This is how it went down

    COP (IC) – SSH, DQ, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, Merkins, Arm Circles

    THANG

    Triple Check #1 – Wall Sit, America Hammers, run the courtyard

    Triple Check #2 – Pull ups, Step Ups, lunge/run path to school/back

    Catch Us If You – Two run backwards around the track while Third does 10 Squats and run to catch up. 2 Laps

    Diamond 4 Corners – Using the baseball field, 10 Merkins, 20 Squats, 30 Flutter Kicks, 40 SSH’s

    finished with suicides headed back to the VF for some stretches and YHC took us out

    Fun more for the three us learning about Trout’s national park trip and Turf’s daughter leaving out west

    Spit On That!!

  • Westhoe 4H club

    7 of finest bibbed overall wearing, hay chewing, boot wearing, crop dusting PAX from all of F3 RVA came together for the inaugural WESTHOE 4H member’s meeting.

    According to the two ladies walking by (that tried to pick up Byproduct) it went something like this.

    Warmup. It’s always a good idea to warm up a bit before you start your farm chores.

    • SSH
    • Slow count Merkins
    • Shoulder stretch
    • Waiter carry your Kettlebells to the workout location.

    The Thang

    Decided to mix it up a bit today and instead of using Kettlebells we used a few manual tools I have at the farm. Each one by itself will kick your ass and give you a workout, so naturally in F3 tradition, YHC combined a few of them for us. Each pax member performs the exercise at the station until the time returned then switched to next station until all stations are completed once by all pax.

    Round 1: Timer is Fireman carry two (one in each hand) 5 gallon water bladders (41lbs ea.) to set place and back.

    • Station 1: 20 ft of logging chain bunched up for bicep curls (awkward AF and apparently will crush your shins if not careful)
    • Station 2: a Field Boulder to do man-makers with
    • Station 3: an 8 pound Maul and a tire. Just keep hitting that tire until the timer gets back
    • Station 4: 5ft 40lb digging bar for overhead press
    • Station 5: A wooden cable reel: used for bent over rows. Grab it by the sides, lean over and start to rowing.
    • Station 6: An ax and a log of cedar. Dont stop chopping until you know who returns
    • Station 7: 50lb bag of seed. Put it on your shoulders and start doing squats.

    Mosey to the Kettlebells for a break.

    Break consists of: 20 lawnmower, 15 triceps extensions, 10 Plank pull through, 5 deep Squat manmakers.

    Back to work for

    Round 2. Timer is a pax carrying the cable reel to stated location and back. (Mr Rogers was a little aggressive and RAN with it?!?)

    • Station one: 1 water bladder: Good-mornings
    • Station 2: Logging chain curling.
    • Station 3 Boulder overhead press.
    • Station 4: Digging Bar. Twist and shout.
    • Station 5: Ax and cedar log chopping.
    • Station 6: Seed bag squats.

    Farm work done. Grab the bells and waiter carry back for a few mins of COP to end the meeting.

    COP (w/ Kettlebells): Around the world, Figure 8s, American hammer, Flutter press and wrapped it up with some LBCs.

    Love my 4H brothers. Gotta get back to work now.. these hackers are killing me this week because of internet outage last Friday.

    lots of stuff on Slack for social events, purchasing the 10yr anniversary gear, convergence.

    SYITG!

    John (Gypsy) Boles

    BTW: if you read this far, you have enough time to call or text a guy you haven’t heard from in awhile.. it maybe exactly what he needs to get through the day. #NoOYO.

  • Do we have enough?

    Can you play Ultimate Frisbee with 9 players. You bet!! Clear Eyes, Full Hearts, Can’t Lose. Let’s Go!!!!

    Warmarama: Mosey to blacktop, SSH, Copper head Squats, Imperial Walkers, Cherry Pickers, DQ, LBC, Inverted Scorpion Kicks, Pencil Roll, Merkins, Pencil Roll.

    The Thang:

    Team1: Splinter, Hitchhiker, Anthrax, Handshake, Shakedown (floater).
    Team2: Snuff, Limey, Senor Frogs, Oyster, Shakedown (2nd half)

    Tight field, more running, lots of turnovers. We left it all on the field…

    Oyster

  • Slow Dance COT…

    …was going to be the title of this backblast until Snip came screeching into the parking lot at 0530 to join Purple Rain and YHC for another storied beatdown at The Forge. Temperatures were sunny and 70 with a humidity of 102%.

    Warmarama at the flag pole and then mosey around to the amphitheater courtyard for 11s hill-style! Hand-release merkins at the top of the hill accompanied by SSH at the bottom.

    With our bodies warmed up and hearts pumping a little harder it was time for the main event back at the amphitheater.

    • Ascend the amphitheater steps, executing the movement called on each step and adding a rep with each level (8reps at the top).
    • Run a full lap around the courtyard (two sets of stairs) to return to the top of the amphitheater.
    • Descend the amphitheater steps, executing the same movement as before and decreasing the reps with each level.
    • Run a full lap and return to the bottom of the amphitheater steps for a new movement.
      5 rounds completed: Squats, Crunchy Frogs, Incline Merkins, Hello Dolly’s, and Lieutenant Dans for the finisher.

    Mosey back to the flag during extra-time for COT. YHC took us out!

  • Why is the sun so bright

    7 fully awake, no headlamps, wondering if they should bring sunglasses, questioning if they need a map—where are you going? HIMs joined forces for the 1800-hour workout. This isn’t even a sunset workout.

    Warmarama: Mosey a bit off campus to check out how far the power lines go. Far enough!! Circle up, SSH, Helicopters, Copper Head Squats, Helicopters, Merkins, LBC, WWII. (DTH spidey sense went off, left to go find a couple of stragglers who had no idea there was an off campus)…

    Triple Check 1:
    Run to the pole and back
    Squats
    Heals to Heaven
    x3

    Mosey back to the Parking Lot.

    Eye of the Storm
    5 Burpees
    Corner1: Merkins x20
    5 Burpees
    Corner2: Squats x20
    5 Burpees
    Corner3: WWII x20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Mosey back to the Power Lines

    Triple Check 2:
    Run to the Pole and back
    WWII
    Flutter Kicks
    x3

    Mosey back to the Parking Lot

    4 Corners – Prostitute Style
    Corner1: Carolina Dry Dock x20
    Corner2: Toe Taps x20
    Corner3: Jump Squats
    Corner4: Shoulder Taps

    BTTF
    Numberama: Namerama
    Announcements
    YHC took us out

    Moleskin: YHC changed into his F3 attire at work. As expected, there were questions: “Where are you going?”, “It’s raining”, “You’re working out outside in this heat?”, “You’re crazy.” Then there’s the traffic, the sun, and the humidity. A thousand excuses to come up with by 6:00pm on why I can’t make it. But if you conquer all that, you’ll be wonderfully surprised to find a great AO and some of the best F3 guys around. Great to meet Slider, Banksy, G Force and Birdman. Well done today boys.

    Oyster

  • 2 climb at Daville

    YHC arrived to an empty parking lot and initially thought that it was going to be a solo ride in the gloom this morning. However, Phonics came in hot and here is what went down.

    COP

    We stay in parking lot to warm up with 15 SSH, 10 DQ, 10 Helicopters, 15 armcircles 10 small and 5big, reverso, 10 imperial walkers, 20 lbc’s and 10 4ct american hammers.

    THANG

    We mosey across the street to the path for the bridge above the train tracks. It is Dora time. We start with 100 lunges, 200 squats and 300 LBC’s. We alternate with one partner running to the stop light ahead sign and back. Repeato and we have a great workout for this am as we mosey back to the flag.

    Numberama, namerama, YHC took us out in prayer.

  • The Rucktastic Four

    A fantastic foursome set off from Stony Point shopping center at 0500 burdened with the tried and true stressors of work, newborn babies, and backpacks full of heavy $%@#! Approximately 3.15 miles were logged on a new route through the neighborhood and the PAX ended with 10min of weighted movements in the parking lot so our pump was fresh for crushing bagels and coffee at Einstein’s afterwards.

    Many great topics of discussion today including the joys of newborns, government contracts, “loving” your mammon (Q-Source word for job), and which state has the most ridiculous legal pitfalls to traverse.

  • Boy…that’s some steamy wetness

    5 HIMs stepped into the extreme mugginess of Wednesday morning for a tag team Q. The Q sheet has for SOT has been a little light lately. Must be those ruck workouts that Sable and team pull together.

    Warmarama – Bunch of stuff. SSH, Merkins, Jazzercize (slow mo), Ukrainian soldiers, LBC’s, Helicopters, etc.

    Mozey to the track for 100’s. Round 1: 5 rounds, 20 reps for each exercise. After the set was completed run 100 yards. Each PAX member called out an exercise.

    Round 2: 10 rounds, 10 reps for each exercise. After the set is completed run 100 yards. Each PAX member called out an exercise.

    Turn the Q over to DK for a little Tabata/Chabata time – dips and step ups were on the menu.

    Back to the flag pausing for some solid monkey humper action as the runners circled back to the flag.

    Numberama / Namearama with YHC taking us out.

    Lucky days when Blue Moon makes the trip down to see us. Fun times hanging out with this dude.

  • Need to work on our biceps

    6 men decided not to fart sack with the excitement of a coupon (no disc golf) workout.

    COP: Mosey to typical COP spot next to church. DQs, helicopters, HRMs, FMs and arm circles.

    Mosey with coupon to back parking lot.

    4 Corners: 10 Sit and Press, 20 rows, 30 2 count Mountain climbers, 40 Side straddle hops Mosey to covered area so we can enjoy some smooth concrete.

    Dora with 100 derkins, 150 coupon squats and 200 2 count flutter kicks (coupon up for first 100 although Senor Frog did not want to let that coupon go). Mosey across front lawn, avoid the sprinklers and go to end of Henrico’s smallest park.

    Triple check with run to River, bench press and bicep curls. For some reason curling the block was a challenge for some of us, myself included. Perhaps I have soccer arms. Mosey to home base.

    End with American hammers and some stretching.

    For those in West hoe, there are a few spots left for Tuckahoe takeover next week. It was an unusually quiet group even with Handshake. Perhaps the heat is getting to all of us.

    Thanks for letting me lead.

    Fireman Ed

  • Where’s The Pax?

    3 men posted for a Friday beatdown. 1 was a few minutes late as he posted at the Wednesday site. 2 did a couple laps around the parking lot to see if anyone else would show. 2 started off with the Beep Test. These two non runners made it to level 4. Next the two started 4 corners and was joined by a 3rd at the 3rd corner. 3 laps of 4 corners were completed followed up by 11’s using the width of the parking lot. We the went to the courtyard but I can’t remember what we did. Time was up so we headed back to the parking lot. Numberama, Namarama and Surf N Turf took us out.