Category: Richmond, VA

  • Centennial Warmup in the Wood

    Four ruckers and three runners secured the AO early with discussion revolving around the return to meeting up at the front parking lot now that the latina market has closed up – maybe next week! Really enjoyed getting to know Broadway’s relative Dangerous Minds (DM) as we speed rucked the outside loop of Rockwoods trails. Sunrise at the lake was gorgeous, and the PAX stopped at five different intervals to complete x20 Copperhead Squats IC, adding up to the celebratory number of the day, YHC’s 100th Q for the year. Needless to say, all were feeling perfectly warmed up to tackle the R&R bootcamp after. Yours AYE! ~DTH

  • Perfect Pitch for NoGrass

    A solid SOJ PAX of 16 studs squeezed into the few remaining parking spaces at NoToll and crowded onto the basketball court. With fellow missionary “NoGrass” in attendance, here’s an outline of how the Pain Train toured the AO:

    The THANG: 

    WARMERAMA: 

    • Slaughter start with a SUICIDE LADDER – x5 Rounds, counting down Burpees on the end line from x5 Burpees down to x1
    • Circle up for the Welcome, Disclaimer, and usual DTH top to bottom IC Reps
    • Mosey out to PAY THE TOLL (x20 Incline Merkins + x20 Dips)

    COP #1: 

    • Form up on SOJ’s premier lush field
    • HIGH REP 4-CORNERS
    • x70 Squats
    • x80 LBC’s
    • x90 SSH’s
    • x100 Flutters (2-ct)

    COP #2:

    • Mosey to the Pavilion for a DIRTY MCDEUCE:
    • x4 Sets each followed by a bearcrawl, each set with x3 exercises (chest, legs, core), and x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: HR-Merkins, Jump Squats & WWII’s

    COP #3:

    • Mosey back to the Bleachers
    • TRIPLE CHECK:
    • P1 – Big-O’s on the bleacher
    • P2 – Flutterss
    • P3 – Runs across field & back
    • When completed, mosey BTTF and stop en route to PAY THE TOLL (again) – this time all in cadence:  x10 Derkins, x20 Dips, x10 Incline Merkins

    COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Safe travels for NoGrass and his fam
    • Physical healing for ?Pam
    • Country Leadership
    • DTH prepping for Missions trip

    NMS:  What a pleasure it was to have my dear missionary friend Dr Mark Crouch join us this morning. On our last missions trip to Papua New Guinea, Mark and a number of other missionaries and kids joined in, and his son Levi gave him the nickname “NoGrass” which means no hair in the native language (he’s bald). Mark is an extremely skilled physician who I have been deeply grateful to count as a brother and mentor when serving in the field. His wife and four kids have been serving there for 11 years, and we have really enjoyed our time serving in PNG alongside them. Our next trip back is coming up in Mar-May 2025 so your prayers and support are welcome! Check out our Blog link below for more info and to follow along with all the picture and stories. Yours AYE! ~DTH

    https://hendersonsinmissions.blogspot.com

    Yesterday we took the Crouch Clan down to Bell Isle for a fun family walk. Yay for family time!

  • The Haunting of The Old Hundred!

    ”Who is this guy?” was soon followed by even weirder looks after I took out the Ghost Flag and stole the Q from Purple Rain.

    After a mosey around the large bus loop we circled up for a little disclaimer and some warmups of Helicopters, Arm Circles, Ukrainian Soldiers, DQs, LBCs, Flutters and Merkins.

    Taking from Attila’s playbook, I took out a park of cards to determine the kettlebell exercises. Clubs were Curls, Spades-Squats, Hearts-overHead presses and Diamonds-Da swings. Face cards=ten, Diamonds=15, face value for everything else with a 5 minimum and 2 jokers for ten burpees each. Lots of math involved. Total of 105 reps of each plus twenty burpees.

    With 15 minutes left we did another lap of the bus loop with a shout of “we don’t run at Kettlebells” from the Pax. And then we did a Lindsey of Overhead Pulls and Sit and Press. (30/10, 25/15, etc until 10/30).
    Circled back up for a little Mary of Freddie Mercuries, APDs and Heals to Heaven.

    Music playing the entire time and Mary turning into The Funny Bone are some nice touches at The Old Hundred.

    Announcements included Hermey going to the Bridge on 11/30 and encouraging others plus some secret SOJ meeting at a rodeo down south.

    Prayers for Orange Crush’s friend Andy, Dumar’s dad, Roger Roger’s wife, Fudd’s sister Mary and Fireman Ed.

    Thank you for letting me take over. Be on the lookout for a Purple Ghost Rain at an AO near you!

  • Three dudes and the frozen food truck

    Light crowd at Hoedown this morning where three dudes gathered to kick off the week.

    After a fantastic COP, a burpee 5 min drill, several Dora’s, a together triple check and 150 too many Supermans we wrapped up with some announcements and YHC took us out.

    Sorry to those who missed the fun. There was a Bodosmobile sighting in the church lot but no Bodos today. The frozen food truck was all up in our business during warm up, must have been a new driver. The rest of the morning’s details are classified.

  • Find the Snowmen

    14 HIMs came out on a wet Monday morning to see what YHC had in store. I had prepared a nice easy workout to ease @ntb back into F3 after his time off but I think the fart sack got the best of him. so here is what went down…

    Slow mosey around the cul de sac and then Warmarama – SSH, Merkins, dead man hang, Ukrainian soldiers, Freddie Mercurys…some minor grumbling that the exercises were outside the typical also order but we moved forward.

    TRIPLE CHECK- LBC’s / Squats and runner runs to find a snowman each time looking for a different one. not many snowmen in the neighborhood yet !

    Off to ” the cage” for some 4 corners prostitute sale- YHC had the pax pin their pain – Merkins, Mountain climbers, jump squats , SSH

    Finished up with 11’s – decline merkins and monkey bumpers- karaoke across the parking lot.

    ANNOUNCEMENTS- Chili cookoff @ the Alamo, Hermey bringing people to the bridge at the end off the month!

    YHC took us out in prayer

  • Carry The Flag!!

    Had 4 savages show up today to pay respect to our fellow Veterans.

    Warmarama

    • Started out with some OYO stretches and off we went into the gloom with our flag dancing back and forth!

    Thang

    • 1.8 mile run stopping roughly every 50 yards at every post to knock out 10 merkins and 10 squats while trading off carrying the flag.
    • All together it was 160 merkins and 160 squats.
    • Circled up to work them abs out a little. Who ever is holding the flag calls out an ab exercise, can not let flag touch the ground!
    • Flutters
    • WW1
    • Boat and Canoes
    • Star Crunches
    • American Hammers

    Finished off Statefarm style!!!!!

    • How many burpees can you do in 2 minutes. If you get over 30 you will get a surprise! I don’t think the guys fell for it and held back maybe a little.
    • Everyone sprint 200 yards!!!

    Numbers, Names and Prayers to give us guidance and patience for are sons. Very thankful for being able to get up and enjoy this pain that we receive by doing these work outs. Very thankful for all the sacrifices in order for us to enjoy this pain!

    Yukon took us out!!!!

  • Cold, Wet, and Sandy

    One intrepid PAX launched in the pre-dawn darkness for the latest edition of The Clinic, SoCal Edition. Temperatures were 70 and sunny. According to the 4 people wrapping up their Sunday evening beach party early on Monday morning, the following might have happened:

    Mosey down the cliff trail to the beach circle for the COP.

    100 SSHs (in honor of The Carpenter and his family)
    Swirly’s DMH, walk it out, Fudd’s wife, Wilson’s Wife.
    10 IWs
    10 hand release merkins
    20 WWIIs
    10 LBC’s

    Mosey down the service road, avoid the two giggling late teens/early co-eds, followed shortly behind by two young men carrying a 1980s vintage boom box and some blankets. If you are planning an overnight party on a SoCal beach, this crew seemed to have done it well.

    One evolution today. Run about 30 kelp piles (it’s a measurement – you can look it up), which amounts to approximately 50 yards), stop, perform one of a set of exercises, and continue. 3.56 miles, round trip.

    Exercises were merkins, WWIIs, LBCs, squats, monkey humpers, flutter kicks, gas pumps, rosalitas, SSHs, and hello dollies, some in 10s, some in 20s, some in 50s.

    Run back up the hill, which is not long, but ticks above 10% grade.

    Number, name, and YHC took himself out.

    NMS:

    For some guys, the BRR is the Super Bowl of workouts. For YHC, today is the Super Bowl. Soft sand, cool air (50), steady breeze, and the all important rush of water when a wave flows onto the wet sand. Water temp about 62 this morning. And, all done by 5:15. Cold, wet, and sandy. Nothing quite like it.

    Announcements:

    TYA has finally agreed that Thanksgiving was initiated in Virginia. If he changes his mind, presumably he’ll explain at the Thanksgiving workout.

    Keep your pals in mind. Reach out to folks you haven’t chatted with in a while.

    Let’s all keep The Carpenter, F3RVA distinguished alumnus, in mind as his family adjusts after his father’s passing. We are all with you, my friend.

    P.S. YHC concluded with a strength session at the gym, which apparently many hotels have “indoors.” YHC is fascinated by the 10 people working out inside when the world’s most beautiful gym is on the other side of the glass walls.

  • Where are the Goochland kids?

    Six of Henrico’s best woke up to rain and still came out to The Deep. Goochland stayed in bed. Blue Moon must have spent all night dancing with Tatar to “Hold Back the Rain” from Duran Duran.

    We started with a run past the tomatoes and followed the path all the way to the back playground blacktop. We circled up and did the same themed warmup from the first meeting at The Deep: ten warm up exercises followed by escalating burpees (ending at ten). Warm ups included SSH, IW, DQ, Flutters, Reverse Crunches, Hammers, Helicopters, Arm Circles (forward and backward) and LBCs. The first exercise on the ground, flutters, brought groans as it got us all wet as I forgot to squeegee off the blacktop beforehand. Sorry, not sorry.

    Then it was Dora time after partnering up. 100 merkins, 200 squats, 300 lbcs, partner running the long way of the blacktop. We wrapped up our blacktop time with four corners with 20 HRMs, 30 jump squats, 40 single count lunges and 50 SSH.

    We then moseyed to the bus loop for a triple check of pole smokers, hammers and a bus loop lap and then moseyed back to start and it was time. A little more than 1 1/2 miles working our way around the school.

    Lunch Tuesday at Firehouse Subs, Noon.

    Thank you to all who served our country. And prayers to our F3 brothers and families fighting cancer.

  • “It’s like Rain… on your VQ day”

    Two fearless pax who know how to turn off sunday night football & set the alarm ⏰ arrived in the rain for a leg & speed workout. Reminiscent of Beat It’s VQ in a tropical storm.

    Warm-ups then over to:

    Bus Loop: “Wheel of Pain”

    • Goal: 12 laps (3 miles) as a team of 2
    • One runner at a time
    • Other runner does leg or ab workout in place
    • 120 second Tabata timer ⏲️
    • Queue some great tunes 🎵
    • Runner 1 runs
    • Runner 2 lunges etc
    • At the whistle, only the runner does 5 burpees
    • Motivation to finish your lap & tag your buddy to avoid burpees in under 2 minutes

    Prayers for veterans day – awareness & support how we can. Beat It took us out

  • Studfinder VQ – Mudslide inspired beatdown at Satan’s Hill

    Ghost writer here for Studfinder. 20 dirty dogs came out to join old Studfinder this past Friday at Satan’s Hill to cap of VQ week.

    Good job on warmup and the introduction. After all that, Studfinder introduced 13 stations of pain. Partner up, about 2.5 minutes each rotation.

    1. Tug of war 

    X3 then stretch w/ rope 

    2. 20 squat run hill 20 squat 

    3. Jump rope 

    4. Bench press x200

    5. 15 pushups run hill 15 more

    6. Medicine ball squats 

    7. 15 chest to bar run hill 10 more

    8. Lunge with weights to curb/cone x2 

    9. Overhead press x150 

    10. 10 burpees run hill 5 burpees 

    11. Farmers walk to cone x2 

    12. Curls x200 

    13. 20 side strat hops run hill 20

    Studfinder prayed us out.

    Sign up for Chili cookoff.