Category: Richmond, VA

  • DaPuppyPile

    10 Davillians/Summer Tourists + 15 2.0’s as well as 2 early runner that left early. Came out for Daville’s summer 2.0 friendly workout

    According to Phonics’ explanation for the morning (during a future run day), this how it went down

    Mosey over to the soccer field

    Spit’s Q

    COP (ALL IC) – SSH, Helicopters, Hillbillies, WWII Situps, Merkins, Arm Circles

    Corned Beef’s Q

    Field Exercises – Using the lines on the field as stopping points we completed varies exercises including different lunges, karaoke, Bear Crawl/Crawl Bear, and the 2.0’s finished with some sprints while the Dad’s cheered them on!

    Bulkhead’s Q

    Ultimate Freebee – Splitting teams up with families standing together (other than Trail Mix Squad of 7). When one team completes a TD the other team runs to the other side and completed 10 SSH’s before play resumed.

    Mosey back to the Shovel Flags

    Numberrama, Namerama, Announcements, Opus took us out

    Pre Workout – Mr. Holland, Opus, and Helix showed up at our normal time for a pre run with Mr Holland & Helix leaving afterwards

    MOLESKIN

    WOW! Amazing turn out this morning with 12 of our 15 2.0’s being their first workout! Highlights from workout:

    • Name (Handshake Oldest 2.0) was the MVP of Ultimate Frisbee with 2 TD’s. According Phonics “That boy is a competitor
    • T-Claps to Trail Mix bring all of his 6 2.0’s out this morning
    • Glad to have Bootleg and Handshake along with their 2.0’s join us this morning
    • Thanks to Bulkhead & Corned Beef for helping YHC’s with the workout and providing the drinks, coffee, and donuts for the post workout 2ndF time

    SPIT ON THAT WHILE DRAWING 4 FOR AN AMERICAN GIRL!!

  • The Crimson Badge of Honor

    8 warriors entered the ring at Rockwood, having bid farewell to Birthday Boy Banksy, Iron PAX Hero Boberry, and demi-God Hardywood heading for The Iron Bridge. Not to be outdone by Poolboy at our newest SOJ AO, the Rock&Roll PAX welcomed TWO FNG’s – Katniss from the DTH pipeline and Swanson who saw a Gomer yard sign at Rockwood 2 weeks ago! Here’s how these fine men conquered the flesh, and YHC was honored with Merlot:

    The THANG:

    WARMERAMA: 

    • Moseyrama around the big lot and circle up in the side grass
    • Welcome & Disclaimer
    • Extended session of Variable IC Reps to get the muscles warm top to bottom
    • FNG Swanson is 44 – so we completed x44 Flutters IC to round out the warmerama

    COP #1: 

    • Run (not mosey) around the loop to the smaller bball court
    • LINDSEY
    • WWII’s 30–>10
    • LBC’s 10–>30
    • Between sets, Bear Crawl Across, Lunge Back
    • Front-runners bring in the SIX

    COP #2:

    • Mosey to the Tennis Courts
    • F3 PLANKOREVIEW
    • Plank it up in a tight circle
    • Hold 6” to review each F3 item, then push up and stretch between
    • F3 Mission
    • F3 Credo
    • F3 Core Principles 

    COP #3:

    • BOOYAH LADDER
    • Partner up and complete x10 booyah merkins, then while one runs around the court, the other stays for chain smokers
    • Then complete x9 booyah merkins, and switch runner while other stays for smokers
    • Continue down to x1 booyah merkin
    • KATNISS honored the Q with Spilling Merlot at this point

    DEEP DISH INTERMISSION:

    • DD made a personal request for Monkey Humpers (maybe in the hopes it would be easy?)
    • FNG Katniss is 30, so we completed x30 Copperhead-style monkey humpers IC …these are NOT easy! 

    COP #4:

    • Moseyrama back to the large lot
    • BEAR CRAWL 75 yards (alternate Lunge if needed), frontrunners back for the SIX
    • x50 high-quality DIPS OYO on the picnic tables

    COP #5:

    • WALLORAMA at the snack shack
    • Milkers IC
    • BTTW for Hip-Slappers IC
    • Hoedowns IC

    Mosey BTTF:

    • Two minutes of plankorama & stretching

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Beautiful morning to lead this fine group of men, and AWESOME to welcome a couple FNG’s to the brotherhood. That’s FOUR FNG’s for SOJ in a single morning! Well done guys!!! FNG Stewart recently brought his firstborn to YHC’s clinic, and was quick to accept the invite to F3 – he’s an absolute natural athlete and will be very quick to put his merlot-spilling days behind him! His nickname comes from being a long-time archer, and our genius Steamer came up with the Hunger Games main character – welcome KATNISS! Our second FNG is AJ who we headlocked a couple weeks ago at Rockwood and testifies to the Gomer yard sign being central in his choice to return. AJ is a lifer student working on his doctorate and does a lot of IT stuff for homeland security. The PAX had a LOT of ideas but we landed on a character from Parks&Rec who hates the government – welcome SWANSON! Keep posting guys. SOJ will continue to achieve addition by division as we grow and split to plant new AO’s. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monday – Wildcat Bday Q at the Alamo
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • The Iron Bridge Kickoff – Partner stuff edition

    16 sweat titans converged for what turned out to be an AMAZING kickoff to RVA’s 34th(?) AO. Major props to Pool Boy for EH’ing 2 FNG’s! Welcome Snowbunny and Choo Choo – freaking great work. If the early run/ruck was not nasty enough, the sun, the heat, and the Choo Choo train to the town of beat down finished us off. After grabbing some candy from Hardywood’s van, we partnered up and did some questionable things…

    WARMARAMA

    • Mosy to bball court
    • Intro, disclaimer, fng, inaugural kickoff
    • Ssh plus 1 footed
    • Imperial Walkers
    • Willie Mays Hays
    • Helis
    • Plank – Mission, Credo, Principles 
    • Nolan Ryan’s

    THE THANG

    • COP 1 -Songarama – Tubthumping (“I get knocked down”)
      • Lunge the exterior of the court
      • 1 burpee at “I get knocked down”
      • Nasty
    • COP 2 – Indigenous Curb Crawl
      • PAX in the back does 5 groiners – runs to the front
      • 1 loop going left
      • Recover
      • 1 loop to the right
    • COP 3 – Pullup mini-Dora
      • Partners do 100 Pullups or Jerkins
      • Timer runs to junction box
    • Mosy to Gazebo – short breathing break in the shade
    • COP 4 – Weird Partner Stuff
      • Wheelbarrow Merkins
      • Wheelbarrow Partner Rows (Downhill from here)
      • Booyah Merkins
      • Back to Back Flutter kicks (physics did not seem to work on this one)
      • PAX complaining earned them a mosy over to the hot blacktop 🙂
    • COP 5 – Group Relay
      • Group Runs to a given point – first PAX back calls an XO
      • Once 6 is in – YHC leads 5 reps in Cadence
      • Round 1 – Run to hill, bernie, return, Diamond Sit-ups
      • Round 2 – Run top of hill, crawl bear down, return, Plank Jax
      • Round 3 – Run to stadium stairs, up and down, return, LBC’s
      • The heat was raging at this point…
    • COP 6 – Polesmoker mini Dora
      • 100 Polesmokers
      • 200 Pole Squats
    • MBTTF
    • Names, Numbers
    • FNG’s!
      • Welcome Snowbunny and Choo Choo! Antoine (Snowbunny) had a great story about some intoxicated snow angels on a ski trip. Donald (Choo Choo) works for the railroad. Choo Choo made it to the ruck as well! These guys absolutely crushed it. Can’t wait to get them back again.
    • Announcements
      • Convergence
      • Wildcat Bday Q at Alamo Monday
    • Prayers
      • Pool Boy friend Timmy for healing. Rodeo Clown for job search
    • Iced coffee on the tailgate! Delish.

    NMS

    I can’t thank everyone enough for making the trek down to the kickoff. Big shout out to Posh for getting all the online stuff setup and helping plant this new AO with me. Thanks also to Florence for his leadership and guidance on planting a new AO. I am so honored to lead such a group of BAMF’s (Badass Mother F**rs) – you guys never cease to amaze me with your grit and leadership. SYITG!

    -State Farm

  • Happy Birthday Banksy!!!

    An iron PAX warrior, a DTH-pipeline FNG, a ruck-virgin Birthday Boy, and your humble correspondent. 45 minutes of awesome conversation rucking a couple miles around Rockwood, finished off with 10 minutes of Mudslide Broga. GREAT way to start the day gentlemen, and a Happy Birthday to Banksy! Yours AYE! ~DTH

  • Glory Days Run @ Goyne Hard

    5 gazelles clocked nearly 4.5miles for the first Iron Bridge Morning Wood (now dubbed – “Goyne Hard”). About 1 mile in we all realized the group was GrowRuck veterans. We spent the next sweaty miles reminiscing about the toughness and teamwork exhibited at that amazing event. What a pleasure to get some extra credit with these guys before the big Iron Bridge kickoff! Nicely done men.

  • The Return of Vinny’s Poison Ivy?

    Eight pathfinders jumped into the Gloom in the latest edition of The Dogpile. Temperatures were 70 and sunny. According to the couples admiring our form on the Vita Trail, the following might have happened:

    Mosey towards the normal circle, then veer 90 degrees to the small field in front of the green / muraled storage unit for the COP.

    Little baby crunches (to start!) x20
    Flutter kicks
    WWIIs
    Hand release / Da’Shawn Watson Merkins (no hands!)
    SSHs

    Let’s mosey to the small triangle where the road into the park meets the small parking lot next to the Grand Field. Not a place we usually use. Partner up for Touch-a-Tree.

    Rounds of 4, 6, and 8 trees. Ab exercise while the runner runs.

    Mosey to the Street of Despair. 5 merkins at every lamp post. Unless you want to do them on the sidewalk, in which case 6 merkins. On the grass, 20 merkins per pole. Circle up at the former Police Statue circle. Find a different partner for an oldie, but goodie.

    Partner 1, WWIIs.
    Partner 2, climb the hill adjacent to the water storage pond (under construction).

    The grass was cut, and therefore only 3-5 inches deep, much deeper than it looks. PAX will keep us informed on whether Vinny’s Poison Ivy makes an appearance.

    Mosey to the VITA Trail.

    Bro-code run, stopping at each exercise apparatus. Actual equipment only. Birdhouses and just-a-sign do not count. 3 finger-tip or diamond merkins plus 3 WWIIs at each stop.

    Halfway through, the PAX found some shade and an audience for fire-hydrants (look it up). Much fun was had by all.

    Continue the circuit, but switch to 3 Chuck Norris merkins and 3 V-ups.

    Trot across Park Avenue to the four yellow boulders along the entrance driveway. The PAX moseys past these regularly, but rarely uses them. Today, we did. Partner up (with a new partner):

    Partner 1: Mosey to the tree / port-o-potty.
    Partner 2: Alternating rounds of either 10 incline merkins or 10 decline merkins plus a Dealer’s Choice ab exercise until Partner 1 returns. PAX felt like this was 10 rounds. Close.

    Mosey BTTVSF. 50 burpees called, but time, so sadly, no burpees.

    Numbers, names, and Oyster took us out.

    Announcements:

    Hopefully, a successful launch at The Iron Bridge today. Looking forward to hearing how that went.

    Monday, The Alamo, 5:30 a.m., our Brother Wildcat will run us ragged in advance of his next doctor’s appointment. Be there for the man.

    Summer Tour continues. Let’s do it.

    July 4, Convergence, Batteau (meet at the Stone House), 7:00 a.m. City Proper hosting?

    August 21, First Watch, join me in celebrating my father’s 100th birthday. River Road Church, Baptist. 05:00.

    Late September, F3RVA’s 10th Anniversary workout. Convergence. Dogpile. Please reach out to Gomer or Rosie. We need guys to contribute their time and energy for this effort. Lots of options for helping. Turn off your phone, put your clipboard to the side, and lend a hand. Let’s go!

    NMS: YHC arrived to an unexpected sight – a lone Kia abandoned at Dogpile by a grey-bearded 45/6ish year old gone for a pre-run. Nice work, Rosie.

    James River Heating / Cooling showed up, and promptly did nothing to make the temperatures more pleasant.

    The US Army showed up to explain how 2 really equals 4. Go figure. But, always nice to have an actual shovel flag, so boom. Board shorts, flip-flops, and a shovel flag. Nice start.

    Honeymoon brought another Kia, so now we have two.

    Nancy brought a beast of a car. Vrrrooom, vrrooom.

    Oyster arrived thinking YHC had tossed him the Q, and Hitchhiker quietly rounded out the PAX after dropping off his mother in law at the tanning salon.

    Prayer Request: Hitch is becoming a parent again (x3!) sometime this week. MIL in town for 3 weeks. 3 weeks. THREE weeks. Prayers for peace, patience, love, kindness, etc.

    Prayers for Wildcat, his family, and every PAX member who attempts to keep up with him on Monday. LFG!

  • Ruck in the Goyne

    3 of us headed out to ruck around. Looped the football field before headed to the back 9 of the disc golf. Made our way through the neighborhood and back to the park. Finished out with some Bernie’s up the hill by the football field. The FNG later named Choo Choo came prepared for the ruck, and House party and myself filled him on what to be prepared for. Great morning fellas. All in about 2.5 miles

  • 43 minutes of ironPAX

    Last week we did ironPAX. It was so terrible we decided to do another one. With Hardywood kicking ass and taking names, here is how it went down:

    Here’s the WOD for Premature Acceleration. No running to be found! Let’s go!

    Week 3 – Meter’s 43
    5 Pull-ups
    10 Dips
    15 Burpee Coupon Jump Overs
    20 Coupon Curls
    25 Coupon Squat Thrusters
    30 Gas Pumps (reverse crunches)

    Rinse and repeat for 43 minutes

    Brutal. Thanks for the push fellas. Great work! Rumor has it the wheel of misfortune will be coming back soon 🤫

  • Snake River Revisited

    A very lucky 13 beat the heat running, walking, and riding. We even had a visit from Phonics, who is speedy as always.

    Hitchhiker asked for prayers promoting harmony and peace.

    Phonics took us out.

  • The Humidity and Summer is back

    I called an audible at 525 in my head. I had an idea for something that had been in my head for a while yet with the number of people we had, it was best to save it for another time. 8 came out swing what I had in store for today. According to my Garmin, today’s workout was more recovery yet if you were there, it was 42 minutes intense and the last 3 chilled. Here we go:

    A little run down to the stop sign and back, then WARMARAMMA time(SSHs, Jazzercise, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCS, Alabama Prom Dates, then a little hip back stretch time to take off

    First up….a triple check with 8 we split into 2 4 man groups at the circle. Run up to Wilson’s place(I should have added 10 Monkey Humpers there), dorm at the bottom hand released merkins and reverse lunges. If we had more, from there we would have gone straight but at the intersection turned left

    The classic: DORA(100 Merkins, 200 squats, 300 LBCs) everyone was in high gear at that point it didn’t matter speed wise, we were putting in the work.

    A new thing I tried and will add it to future workouts there. Take the individual numbers on the mailbox, total it and do that exercise. From the top to the flag, there are 4 mailboxes so the 2 on the right(plank jacks) on the left(calf raises).

    To the coupon areas grab your rock of choice: we rotated the rocks doing a variety of exercises: presses, goblet squats, skull crushers etc. Nancy put it out there “off anyone calls burpees, there will beat rock in a windshield). No one did so the other half was up to the bars, 10 jerkinsn then back. With about 3 minutes left, back to the flag for a little broga, then a rarity where at 45 minutes we were done. Names, numbers, and a little prayer highlighted by Futon’s mom starting a new drug trial led by YHC to close things out

    I will put it out there… If you get winded or the heat is too much during a Q, please say something. we can take a little break or go to an area close by that will allow you to rest. If you need to take water or an electrolyte drink with you bring it. Remember, each time you come out it’s a journey for mind, body and soul. Have a good one see Slack for the latest news I will see you next time