Category: Richmond, VA

  • The main event

    Part 3 and the final part….12 brave souls including 1 FNG(welcome Big Sky to the group) braved a Mudslide AO on a humid morning. There steers a lot of people out at the park this morning, everyone getting in their walks or whatever they need to before the heat cranked up. The goal today, trained hard yet be in areas that we are out of the direct sun. I have to say, I pulled it off pretty well.

    A little mosey to the basketball court for a WARMARAMMA (SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, and a little stretch). After that time to take off for the first spot over by the concession stand near the ball fields for a triple check

    First triple check….. Run down the steps, back up the hill with wall sits and tricep dips to start out. A good warm up to start out. Once completed, over to the grassy area by the dog park. A 2 part workout: the first part was bear crawls to the little house, 10 SSHs, then gorilla to the sign, switch up the direction. When everyone completed, back down again for a 2 part sprint(going 25 then 50% up to the end). Once finished, time to mosey

    Three idea was to use the tennis courts yet they were in use, held up nearby, did a little Bernie to the stop sign, then turn around decided the best part was too head down by the far side where shade and the sun was not fully above the tree line yet. Decided to go to a classic….DORA. 100 Merkins, 200 squats, 300 flutters the shirts of Hermie, Leches and yours truly came off. Once completed, to the woods for a mini Dora (25 pull ups, 50 2-count mountain climbers, 75 calf raises). Once finished there, had a little time left so to the hill near the flag for a 10 and 2(10 lunges, 2 burpees to the top). Our last thing was to let Rubble get a head start, then we chased him up the hill. That was it, it was time to conclude everything

    Numbers, names and prayer led by YHC to close it out. See Slack a lot going on over the next couple of months see something you want to try out, go for it. Done for today, see you next time

  • Solo stretching

    Part 2 of 3….I have multiple people I subscribe to via YouTube for stretches or routines to help loosen, feel better get the body in a much better position. This morning, a 13 minutes routine cat/cow, threading the needle, up and down dogs, lizard and side splits to highlight what I did to get ready. Put the yoga mat away, get ready for the final and main part

  • 2 for the wood this morning

    It was just the two of us this morning(House Party and myself) doing the morning wood around Rock and Roll this morning. House Party was moving along, I arrived a little before 6am, waited 5 minutes see if anyone else would arrive, then took off. A short session of 2 miles in 30 minutes, came back put the ruck away, grabbed the yoga mat to get ready for a stretch

  • You have never heard of Atari’s Combat?

    Six dudes showed up to Atlee High School for a morning that was at least 70 degrees and was definitely sunny. After the determination was made that we were doing a bootcamp, YHC grabbed the Q and off we went.

    COP

    All IC – SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, LBCs, Freddie Mercuries, Heels-To-Heaven, Hello Dolly’s, Roselia’s, APD

    The Thang

    Tabata

    • Round 1 – One legged lunges (Alternate between legs)
    • Round 2 – American Hammers, Merkins
    • Round 3 – One legged seated squats (Alternate legs) – Sit on bench, with one leg, stand up, then sit back down.
    • Round 4 – Burpees, SSH
    • Round 5 – Side plank (Rotate between sides)

    Mosey to basketball court

    2 rotating rounds – running around the courts is the timer (Pull-ups, WW2s, rows with 25 lbs. weight, curls with 20 lbs. weight, triceps extension with 20 lbs. weight)

    Mosey to VSF for Mary

    All IC (Windshield wipers, Freddie Mercuries, LBCs, 6 inches with countdown from 30)

    COT – Numberarama, Name-O-Rama, Announcements, Helix took us out

    NMS

    Today’s beatdown was much different than last weeks with little much less milage. Tabata and the weights added something a little different.

    Those with or close to respect remember many commercials and other things from the 80s.

    • When EF Hutton speaks, people listen.
    • Tonight, let’s make it a Lowenbrau. (Whatever happened to Lowenbrau?)

    During the 2nd F at Local Cup, we were discussing past video games. YHC brought up “Combat” which was the free game when you bought the Atari 2600 console. Opus had already left and those remaining had never heard of the game. Combat was a classic Atari game, but if you are familiar with it, it is understandable why it has been forgotten. The game was so frustrating. You were flying a plane and shooting a laser. The laser would go off the right of the screen and then appear on the other side and blow up your plane. It did have other games but that is what I remember.

    It was an honor to lead such a great group of men today.

    Announcements

    This Friday, July 12 – RAMM Gears – The annual Amateur Bike Ride – You do not need a $7,000 bike to join us for this. In fact, all of the bikes put together will come close to that total. So grab a helmet and your bike or your neighbor’s bike, kid’s bike, whatever, and get out to Mary on Friday at 5:30 AM.

    Prayers to Labrat’s daughter’s boyfriend.

    Gotta Run!

    Phonics

  • The Long Winding Bridge to Discomfortown

    If you decide to Q at Iron Bridge, you gotta bring your A game. The Bermuda Boys push themselves and are always up for some challenging exercises. With that in mind, here is a brief summary of today’s workout for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Side Straddle Hops, Ukranian Soldiers, Suzanne Somers, Mummy Kicks, West Virginia Prom Dates, might have missed a couple.
    On the baseline: Mario Jumps, Karaoke, Butt Kicks, Knee Pulls

    Exercise One: Variable Exercises along the length of the basketball courts:

    Lt. Hillbillies, Murder Gorillas, Jumping Herpees, Flying Monkey Humpers, WWII Crawlbears, Polar Bears, No Cheat Broad Jumps, Crabwalk with Crabcakes.

    Mosey to the Playground for Exercise Two: Muscleman Circuit
    10 pull ups, 25 Incline Merkins, 50 dips, 100 pickle pounders in elbow plank

    Mosey back towards the flag for Exercise Three; Triple Check
    -Curls with Cindy, Squats with Cindy, runner goes across the field to the big tree and back

    Exercise 4: Ab Enhancer:
    25 WWII’s, 50 Pole Smokers, 75 flutter kicks, 100 American Hammers

    Exercise 5: 7’s
    -included Bobby Hurley’s and Chuck Norris Merkins
    Bear Crawl up the hill, Crabwalk down

    Back the flag for Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Excellent job by the PAX in some extremely tough conditions! These guys were really pushing themselves this morning. Mumblechatter seemed to die down as the workout progressed, but we still got Hardywood storytelling about a youth retreat. Also, Florence came through with the “We do this in the barn all the time” line during Flying Monkey Humpers – classic. But the best part of the workout was Pool Boy’s testimony during COT. As always, it was an honor to lead.

    SYITG

  • Exploring the Goyne

    4 brave Gents beat the heat to explore what the Goyne has to offer. No law enforcement had to be called for the random guy rifle carrying a sledge hanger through the neighborhood. Quick water break halfway through, then on to the plastic frisbee wanna be golf course. We made it back to the jungle gym for dips, pull ups, jerkins, and a quick mosey BTTF. 2.5 miles to start the morning off.

  • Cadence was a bit off this morning

    A surprising # of PAX – 14 with Polly were present for a warm weather beatdown. Polly gets half credit as he was there with his FND on a shaded speed walk. The workout was theme for my dad who turned 85 today.

    COP: 8 DQs, 5 cherry pickers, 8 helicopters, 5 merkins, 8 and 5 or so of MCs, ACs, FMs. The whole cadence was a mess because I usually count 10, 15 or 20 and Pigskin was loudly counting in another language, and I am like “where are we”. I should have added Blue Moon’s favorite SSHs.

    Mosey around school to tennis courts stopping for 5 burpees at a time. 8 sets of these and everyone finally arrived ready to go.

    Modified Dora: 85 Diamond Merkins, 150 jump squats, 250 LBCs. There was shaded side to the tennis courts which was oh so nice. Mosey around school.

    Oh crud someone has the field in front of the school. off to football field. 3 sets of dips and step ups. 20 and 10 then 30 and 8 and finally 35 and 5. Mosey to home base.

    Triple check with wall sits, heels to heaven and run around parking lot. Offshore was running away from something as he was a lot faster than the rest of us. Off to comfy playground area.

    Mary with ab exercises. I learned about JLos and no one repeated. Finished with prayer and some needed hydration.

    Prayers for Offshore’s dad who fell and has a fracture in his neck. Praise for my father n law’s attitude toward his cancer. Firehouse Subs lunch at Innsbrook this Tuesday. Stay cool.

    Thanks for letting me lead and giving me feedback on my off cadence this morning.

    Fireman Ed

  • Brunch for 6

    Six dummies searching for extra heat and sweat had some running fun before Gridiron. Chum and Jville did 7.5 (!) and joined Gridiron a bit late while the rest of us did 3. Good to have Offshore join us and not complain because we were too slow for him.

  • F3 Saves Lives

    A small band of firework-weary HIM’s gathered at Dogpile to shake off the holiday. YHC was surprised to see the Q sheet empty yesterday, so stepped up in honor of our Summer Tour. Here’s what the creepy doll watching from the ancient beater suburban witnessed:

    The THANG: 

    WARMERAMA PART 1:

    • Mosey to the grass circle and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    WARMERAMA PART 2:

    • Mosey over to the Carillon Field
    • Like up on the end for FIFTIES
    • RUN (not mosey) to the other end where exercise called – first to complete x50 calls DONE and the PAX run back to other end where next exercise called
    • x50 Merkins
    • x50 Monkey Humpers
    • x50 LBC’s
    • x50 SSH’s
    • x50 Leg Lifts
    • x50 Arm Circles

    Twenty Minutes of Warm-Up? Yeah, we’re warm. 

    COP #1:

    • Mosey to the AMPHITHEATER
    • Descend steps in Crab Walk completing x3 Dips on each step
    • At the bottom circle up for PLANKORAMA to review the F3 Mission/Credo/CP’s
    • Ascend steps with x3 Box Jumps on each step then x3 Imperial Walkers (2-ct) on each step

    COP #2:

    • Mosey to the RUSTY CAGE
    • x3 Rounds with x5 reps of each exercise: Pullups, Jerkins, Parallel Bar Dips

    COP #3:

    • Mosey down to the bottom of the PIPE LOOP
    • Divide PAX into two teams, one runs the loop, while the other stays for reps
    • Round 1 – Am.Ham’s
    • Round 2 – Flutters
    • Round 3 – WWII’s

    COP #4:

    • Mosey down Pump Rd to the bottom of the grassy HILL
    • Variable movement up to the small brick building – Bernie, Bear, Slowsey …PAX begin to melt into ground st this point…

    Mosey BTTF:

    • 3 min of deep breathing and stretching

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • FLATTY took the PAX out in Prayer

    NMS:  Upon completion of this brutal little sweatfest someone commented “we haven’t had a beatdown like that here in a long time” to which Bootleg said “you mean since last week?” And then Bootleg regaled us on Bodos’ ninja warrior badassery, and we all agreed that Bodos is the most awesome combination of graceful joy and formidable competitor we’ve all ever encountered. The story of his recent cloth-lining accident was also retold, and after Flatty told us all the terrible ways that kind of injury causes certain death, YHC had the epiphany that it was probably Bodos dedication to remaining physically fit (likely the most fit pastor in all of RVA) that saved his life. Thanks to F3, his strong neck muscles saved his life! So, here’s the lesson on PREPAREDNESS for all of us directly from the Q Source – we must maintain the daily disciplines to get ready for the expected, and be ready for the unexpected. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Mon – Alamo Heist 2 year anniversary
    • Tue AM – Homerun Derby instead of NoToll
    • Tue PM – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Satan’s Hill Sauna

    8 grown-boys got after it this morning!

    Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, gave the F3 mission and got into it…SSH’s, Cherry Pickers, Leg Stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Build a Beast starting at the bottom of the hill. Marker 1, 2 and 3 were evenly spaced and ran the length of Satan’s Hill.

    Round 1

    • Run to Marker #1 (6 WW2’s) and run back to the starting point.
    • Run to Marker #1 (6 WW2’s), run to Marker #2 (6 WW2’s), run back to Marker #1 (6 WW2’s) and run back to the starting point.
    • Run to Marker #1 (6 WW2’s), run to Marker #2 (6 WW2’s), run to Marker #3 (6WW2’s), run back to Marker #2 (6 WW2’s), run back to Marker #1 (6 WW2’s) and run back to the starting point.

    Round 2

    • Run to Marker #1 (6 WW2’s, 6 Squats) and run back to the starting point.
    • Run to Marker #1 (6 WW2’s, 6 Squats), run to Marker #2 (6 WW2’s, 6 Squats), run back to Marker #1 (6 WW2’s, 6 Squats) and run back to the starting point.
    • Run to Marker #1 (6 WW2’s, 6 Squats), run to Marker #2 (6 WW2’s, 6 Squats), run to Marker #3 (6WW2’s, 6 Squats), run back to Marker #2 (6 WW2’s, 6 Squats), run back to Marker #1 (6 WW2’s, 6 Squats) and run back to the starting point.

    Round 3

    • Run to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins) and run back to the starting point.
    • Run to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins), run to Marker #2 (6 WW2’s, 6 Squats, 6 Merkins), run back to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins) and run back to the starting point.
    • Run to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins), run to Marker #2 (6 WW2’s, 6 Squats, 6 Merkins), run to Marker #3 (6WW2’s, 6 Squats, 6 Merkins), run back to Marker #2 (6 WW2’s, 6 Squats, 6 Merkins), run back to Marker #1 (6 WW2’s, 6 Squats, 6 Merkins) and run back to the starting point.

    ‘Twas a tough morning to pull it off but the Beasts were successfully built! Took a slow mosey over towards the parking lot to grab some cinderblocks and partnered up.

    Round 1

    • Partner #1 – Walked the length of the parking lot while curling the cinderblock.
    • Partner #2 – Jerkins

    Round 2

    • Partner #1 – Walked the length of the parking lot while carrying the cinderblock overhead.
    • Partner #2 – Toe Taps on the curb

    Round 3

    • Partner #1 – Walked the length of the parking lot while using the Farmer’s Carry for the cinderblock.
    • Partner #2 – Incline Merkins on the curb.

    Broga

    The PAX took a much-needed breath and Mudslide led some Broga to wrap it up.

    Announcements

    • Monday, July 8 – Heist’s 2-year Q at The Alamo
    • Tuesday, July 9 – HR Derby at No Toll
    • Tuesday, August 6 – Ultimate Frisbee Tournament at No Toll
    • Pool Boy – Starting up some pool workouts! Hit him up for details.

    Prayer Requests/WINS

    • WIN – Button was able to get a workout in while he was in town.
    • WIN – The PAX had all of their fingers and toes accounted for after July 4th!
    • PRAYER – Button’s friend passed away. Prayers for strength/hope for the Rosenburg family.