Category: Richmond, VA

  • American Ninja Warrior!

    5 aspiring martial artists gathered for a test of strength and agility at 0600. The first 30 minutes was a slow mosey through the whole course, stopping at various stages for COP. The final 30 minutes was a timed run through the whole course. The course was as follows:

    • Start at parking lot
    • Run all the way down to start of pipe loop, run up pipe loop to Rusty Cage
    • Jump up on high bars and shimmy around the highest bar, hop down onto the box
    • Shimmy across parallel bars
    • Run along tree line to playground.
    • Jump fence. 25 Swerkins
    • Run to Ha Penny Stage. 25 Donkey Kicks
    • Jump off ha penny stage. Run to line of 5 picnic tables
    • Box jump up to table. Jump down, 3 Burpees. Box Jump on to next table, and so on
    • Run down to ampitheater
    • 3 LBCs on each step, up to the top.
    • Run to the field.
    • Stop at 25, 50, 75, and 100 yards, 25 merkins each
    • Run to fitness path, take a right and run to monkey rings
    • Monkey swing across rings.
    • Run to climbing rope. Climb to top of rope, touch bar at the top, drop down
    • Run to half wall. Climb or jump over wall.
    • Run to cross walk and back to parking lot
    • Touch the tree to finish and stop the clock

    Finished up with Numberama, Namerama, YHC took us out.

    NMS: This is the third time I’ve attempted this workout, the first at Dogpile. It was a good course but more demanding than any of us expected, likely because of the 100% humidity. Thanks guys for giving this a go on my birthday, was a lot of fun. Great conversation at Coffeeteeria afterwards, mostly about the very interesting if not somewhat bizarre stuff that Bootleg is reading. SYITG!

  • Age is just a number

    Six guys gathered at Atlee High School for an anticipated beatdown. With no Q on the sheet, YHC grabbed control and off they went.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Lunges, Reverso, Merkins, Angled Knee Jumps, LBCs, Heels-to-Heaven, Rosales’s, One Legged ABCs, Reverse

    The Thang

    In bus loop, triple sprints. One partner sprints 1/2 around bus loop then drops to do 5 burpees, the 2nd partner does the same, then the 3rd does the same. Do this 5 times. Then bear crawl to middle to do 10 merkins.

    Mosey to benches. At bench, IC – 10 Step Ups, 10 Derkins, 5 Raised APD

    Mosey to Elementary Playground periodically stopping to do more raised APD.

    At Playground, Q-School – YHC leads – Hold pullup-hang for 15 seconds. Then 10 Merkins IC. All other PAX members then lead once doing the same thing.

    Mosey to track. Jog corner while partner carry the straight away. Do one lap around the track. Then do 10 Booyah Merkins.

    Jog past elementary school back to VSH stopping at light post and doing exercises.

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

    It was great leading today. In the 8 plus years that YHC has been part of F3 RVA, many more respects are being called out during Name-O-Rama. In saying that, with “You vs. You” and how we support each other, Age seems like just a number. We keep pushing through which makes us stronger on the other side.

    Announcements

    • July 4 Convergence – Forest Hill Park – 7 AM. Lets see strong numbers DaVille
    • Summer Tour Continues

    Outstanding job all today!

    Gotta Run!

    Phonics

  • Another Iron PAX

    PAX of 2 for Premature Acceleration this morning. Boberry and I got to Rockwood promptly at 5 only to discover that the gates were yet to be opened. This required a slight change to our plan for the morning, but we made the most of it. Boberry parked and we ran a couple laps around the park then went into “the pit” for 3 cindies. We alternated rifle carrying 1 cindy, and farmer’s carrying 2 back to the flag for our short Iron PAX workout for the week.

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back

    We cut it short after this point, as we had to run to the other side of the park to get Boberry’s car.

    These Iron PAX workouts are no joke. I’ve done several the past few weeks and they all have pushed me to my limits. Glad to have Boberry join me, who has already done most of them, but is still a willing participant.

    Great way to start the day!

  • Just A Walk In The Park

    8 Highly Impactful Men ventured around the grounds of Rockwood Park for what wasn’t your typical walk in the park. Lots of great chatter on multiple topics. We passed around 3 cindies on our trek. Doing some rifle carries along the way. At one point DTH and myself, did an impromptu test to see who could rifle carry the longest. I let him win because I had an itch.

    Great to have Choo Choo join us for his first Ruck. PAX made the coupon carries look easy. Almost wish I would have brought more coupons. As always, I was blessed to lead.

  • So much for this being easy

    11 dads and 2.0s hung around after Rocknroll for what us dads were hoping was going to be an easy workout. YHC thought a game of Simon Says would be a good idea to let the kids do a little leading. Turns out they were about as tough as Gunnery Sergeant Hartman (Full Metal Jacket)

    We had calls of 10 burpees, then 11 burpees, and 50 SSH just to name a few.

    Next we moseyed over to the baseball field where we kicked a ball around and every time the ball changed hands that PAX got to call out an exercise or to walk like an animal. Various animals such as T-rex, cheetah, snail, and possibly coming to a Florence Q near you, the flea!

    I’ve been to several Schools of Rock, but this was my first time leading. Great to lead these kids, who have such bright futures, and I hope it was as much fun for them as it was a blessing for me!

  • Mudslide…..Southside

    It ended up being the same 3 from broga that followed up with today’s session(my first on a Saturday there). Last week….16 at the Iron Bridge, 8 at Rock and Roll. This week talk about a flip(24 at Rock and Roll versus 3). My mind came in with a plan A and B, today was plan A

    A little run around including shuffles around the posts near the play area then to the circle for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCs, then a stretch knee to chest each side). A short run up to the little pavilion for a triple check(Tricep Dips, Step-ups, run to the little fence and back). After that made our way to the pull up area where we did 4 rounds: pacer did 6 pullups, other exercises deep squats to the bench, plank walks on the beam. After that a lap on the dirt track, then made our way to the football field

    Time to get brutal…a nasty prostitute 4 corners: 10 diamond merkins, 20 plank jacks, 30 jump squats, 40 burpees. We were pushing hard, State Farm and I said the shirt is coming off. After that, some 50 yard pairs: walking lunges/bear crawls, bernies/regular run, regular run with cross jacks/side shuffles. Time was getting short, enough for one final triple check(with a small frog as a fan watching us): toe taps, side plank dips and run up the hill and back.

    Back to the flag for a final dead man hang, finish then numbers, names prayer lead by YHC to close out the session. I enjoyed being there, a lot more to have available plus there are spots I will use in due time. Check Slack for announcements the convergence upcoming on the 4th, homegrown half/10k 8/3(I believe I will be doing the 10k),

    Right now, I have the strength but the muscle endurance is not there. I saw something and working towards a goal: 100 Merkins, 100 squats, 20 pull ups (non stop). I am starting out small little by little working up but in 3-4 months time(will get it). The next time whether at Rock and Roll or Iron Bridge, I have a workout that will get us all…. Called the Road Warrior 5 different exercises totaling 750 reps. Have a good one and those coming to the convergence, see you there

  • Flexible Fellas

    3 for an early morning Broga session at Rock N Roll. YHC had to dig deep into my bag of stretches for this one. I dont pretend to have Mudslide’s flexibility, or Last Call’s soothing voice…..but we were able to power through. Highlights included the Super Pigeon, Happy Baby, and an old school Butterfly Stretch. With the high humidity, we were already sweating and ready for the Big Rig beatdown.

    SYITG

  • Broga at Iron Bridge

    Time to welcome the broga sessions to a new spot. 3 of us graced the mats getting loose and ready for what’s to come a little later. Started on the ground with a little twists, them up for sun salutations along with lizard, half splits, Warriors 1 and 2, side angle adding single leg balancing with tree and straight leg extensions. State Farm and I can grab the foot and balance on the opposite leg(you will feel those leg muscles shake). EF Hutton grabbed his leg using the alternate hands under knee then extending it out. After 15 minutes, we were done time to get ready for the next part…..

  • But I don’t know your brother

    24 gluttons for punishment (1 FNG!) came out to the steamy park of Rockwood for another version of Rocknroll. To start, PAX moseyed past the monkey bars to a path behind a pavilion, onto a clearing near the community garden for a nice warmarama.

    Various standard warmarama exercises with escalating burpees breaking up each exercise. Also chance for disclaimer, mission, core principles, and credo. Worked our way up to 8 burpees (I think).

    Mosey over to the second parking lot from the back of the park for a 4 corners (prostitute style)

    1st corner 10 Lieutenant Dans

    2nd corner 20 Merkins

    3rd corner 30 V ups

    4th corner 40 air squats

    The humidity was already brutal at this point and the sun was starting to come out. There were plenty of wet spots on the pavement where PAX had performed their V ups with perfect form.

    Next mosey was over to the baseball field for 11s.

    Start with 10 burpees in center field and 1 combination WW2 and SSH working up to 10

    Mumbled chatter was scarce at this point, as PAX were powering through all the burpees and the humidity. But Pool Boy and Florence did break into a race at one point and Florence was caught off guard by Pool Boy’s track star capabilities.

    Mosey back to the flag and a couple of exercises (LBCs, SSH) in sets of 43 in honor YHC’s brother’s 43rd birthday. But Ponch didn’t think it was necessary, since he doesn’t know my brother.

    Circle up for names, numbers, prayer requests, and announcements.

    Great work by the PAX with brutal humidity on this Saturday. And by our FNG Magnum who even did extra work on the Four Corners! I am truly grateful to lead on this morning!

    4th of July Field Day and Convergence at Forest Hill Park. Meet at the Stone House

    Homegrown 5k ruck, 10k run, and half marathon on August 3rd.

    New AO coming to Magnolia Green on August 28th

    Check Slack for more of all the great stuff going on!

  • Putting the 🪨 in Yacht Rock


    Mosey long way around the parking lot before warmerama

    Invisible Jump Rope

    Hairy Rockettes 

    Imperial walkers

    Copperhead squats

    Freddie mercury

    Flutter kicks

    Scorpion kicks 

    Merkin on my down

    Down to the dock. Partner for a Dora 

    100 merkins

    200 squats

    300 LBCs

    Partner runs loop

    TRIPLE CHECK

    From park bench

    Dips and decline merkins 

    Run to other benches 

    Grab a rock for various weighted exercises!

    Circle up

    Spell YACHT, pretzel twists

    names, numbers, announcements, YHC took us out

    beautiful morning to be by the water and listen to some truly smoooth music. TCLAPS to EF Hutton, Rodeo Clown, and OC for dressing appropriately for the occasion.