Category: Richmond, VA

  • Mudslide stopped at 2.98??!

    2 Gloom Warriors decided to Goyne Hard. Got a nice run in, and conversation was just as good. This made my morning run over 10 miles. Mudslide said his run was 2.98!! No way I’m stopping my watch there. I’m at least gettin it to 3. Probably 5k.

  • Bonus Mile

    Premature Acceleration is going to be long runs for the next few weeks. Today was not an exception. The plan was to get 6 miles in before Goyne Hard started, I got a good run around the neighborhood, then on to the Thomas Dale Football stadium. The gate I usually sneak in was locked. I headed back towards Iron Bridge Rd then decided to go back to find another way in. Found an open gate and snuck in a lap on their cushy track. Then I had to push the pace to get back to the flag in time for Goyne Hard. Or so I thought. I still had about 7- minutes before Goyne Hard and no one was here yet. I managed to get 7 miles before Mudslide showed up

  • Broga… Back at Goyne Park

    2…. At the end 3 came to iron bridge for a little broga. Big rig and I were still heated up from the run earlier(I was pouring with sweat and soaked). I have a few people I follow via YouTube for yoga workouts this morning was one from Travis Elliot. We did a short, almost 12 minute power yoga session with sun salutations, warrior 1 and humble warrior at the end stretching for the groin and hip area. Once I am warmed up, a pose I can do is double pigeon(yes there is such a thing). That feeling when you can do a difficult thing is great, then accomplish it over and over plus look forward to the next thing goes by the credo: there’s always some place to go. We finished up, time to get ready for the Florence Academy Q

  • Kotter Q

    5 men assembled for a Kotter Q with a little taste of the Academy. Here’s what happened :

    Mosey to football field

    Disclaimers and F3 Mission Statement

    Warmarama Academy Style : YHC leads the rep count. If the number called out by the PAX is incorrect or there’s bad form or someone moves to the next rep too son then all PAX restart the count back at 0 :

    25 Squats (No mistakes on these)

    25 HRM’s (Had to restart back at 0 three or four times)

    25 Butterfly Situps (Had to restart one time I think)

    THE THANG :

    Run 1 lap around football field

    Line up at the back of the end zone

    120 yards front facing crab walk

    120 yards lunges with hands on top of your head and knee touching ground each step 

    120 yards bear crawl

    Mosey to coupon shed and grab a Cindy

    Academy style counts for the following :

    25 bicep curls (Had to restart one time I think)

    25 overhead press (no mistakes)

    50 flutter kicks DC (no mistakes)

    25 bent over rows on each side (no mistakes)

    Mosey to pavilion

    25 step ups on right leg only, then 25 step ups on left leg only

    25 dips Academy Style count (two close calls but no mistakes)

    Mosey to playground behind school

    25 Incline Merkins Academy Style Count (no mistakes)

    Mosey to ditch near baseball field 

    Bernie Sanders about 100 yards up two small hills then sprint back to the beginning (Repeat two more times)

    Mosey to field by pavilion

    2 minutes elbow plank

    On your back for 1 minute of six inches (extend your legs straight out and hold them six inches above the ground)

    Mosey BTTF for 40 seconds of Merkins

    DONE

    Numbers, Names, YHC took us out 

    Prayers : Big Rig’s former coworker has 7 year old daughter with Leukeumia, Hermie’s Dad, YHC’s M has an uncle who only has one week left to live 

    NMMS : Great to be back in the saddle leading a Q after a couple months of not leading. Appreciate everyone coming out today 👊🏼

  • Gerry Meandering…

    A formidable 15 descended upon Mary to see what geriatric-friendly workout would be dispensed. After paying homage to the Esther Williams and the Land O Lakes butter lady, the pax partook in the following:

    • Run out and back stopping for burpees while partner performs rotation of dips, derkins,and incline merkins.
    • Triple check: balls to wall, WWIIs, Bernie out and run back
    • Descending Dora’s: LBC’s (300), Flutters (200 2-count), Merkins (100)
    • Courts: Bear Crawls, Crab Walks, Polar Bears, Crawl Bears…stopping in between the course for a few minutes of Mary (abs)
    • Finish with some burpees

    NMS: This is the most extensive BB YHC has composed in a long time given no one reads these. Why the change in heart you ask?, it is because Splinter guilted me into it.

    Kotters to SugarSock…please stick with it and don’t be a stranger

    Remember, nothing lasts but everything lingers

    Saab abides

  • Out and back

    17 runners and riders met in the teacher parking lot at Mary Munford for this week’s edition of RAMM and RAMM Gears. While the riders discussed their route, YHC issued the runners their routes.

    Route

    4s: https://onthegomap.com/s/cj288qej

    5s: https://onthegomap.com/s/7jv72bdj

    6s: https://onthegomap.com/s/8lljrb17

    Announcements

    • OBT launching tabata workout on Mondays at St. Christopher’s track, starting this Monday, 10/7. See PreBlast for details.
    • TYA leading group to the Bridge on Saturday 10/26. See TYA for details.

    Prayers

    Continued prayers for Fudd’s sister Mary and family. Prayers also for the people and communities impacted by Hurricane Helene.

    YHC took us out.

  • Put some Udder Cream on that Broke Clown!

    The gloomy hill of TwinTeam beckoned 9 fearless warriors to sup at her table of adversity. It’s DTH on Q, so all talk of cigars and sherry in the Lounge were quenched with more reps and running than anyone predicted. Here’s how we snuck a finger full of the secret sauce (AKA, udder cream):

    The THANG: 

    WARMERAMA: 

    • Mosey laps and circle up in front of BWE
    • Welcome & Disclaimer
    • A smattering of DTH top to bottom IC Reps

    F3 REVIEW:

    • Mosey up to the TwinTeam Culdesac
    • PAX Plank up for a low-hold review of the F3 Mission, Credo, and 5 Core Principles 

    TT HUNDOS:

    • Mosey up to the base of the steep part of TwinTeam
    • Q calls x100 Reps of an exercise, when the Q is done everyone is done, then all run to top of TT to repeat another x100, etc
    • 1 – Bottom x100 SSH’s 
    • 2 – Top x100 Carolina DD’s + Merkins
    • 3 – Bottom x100 Flutters (2-ct)
    • 4 – Top x100 Lateral Line Hops
    • 5 – Bottom x100 Am.Hammers (2-ct)
    • 6 – Halfwqy up x100 Plank Jacks
    • 7 – Bottom x100 Shoulder Taps
    • (Time check —> head towards home)
    • 8 – Culdesac x100 Squats
    • 9 – Roadside x100 LBC’s
    • Extra Credit – carry Rodeo Clown BTTF
    • 10 – APD’s x93

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • Prayer

    Prayer Requests:

    • RC’s Ankle
    • Victims of Flooding
    • Israel
    • Ukraine

    NMS:  The mumble chatter is strong with this Friday-loving gaggle of executive lounge socialites. YHC had to adjust reps and end the warm-up early just to keep the chatters moving. TwinTeam hill is no joke, and just getting up and down took longer than expected, but the PAX pushed hard and we got all 993 reps completed (YHC’s current Big Data standing), in spite of Rodeo Clown trying to slow us down by catching a toe on a crack and spraining his ankle. Good thing we have GTE training for carrying an injured man to safety! That said, Doublemint volunteered a little too quickly to get straddled between RC’s legs though. Pretty sure he found some udder cream in there somewhere. Our FNG brought by Rodeo Clown is his young and fit Tarrington neighbor Matt Fazzini, former college basketball player, spent time in Los Angeles, has been a CrossFit coach, and tucks his shirt in like Handhake. Many suggestions were made, and while “Erkle” was initially chosen, YHC vetoed himself, and submitted the name for formal review by the Exec’s of TwinTeam Lounge. Big Data vetoed the initial choice of “Brick” since a WaThoHuk guy from a year ago carried that nickname, and per Pigskin MIGHT come back… “Brick” was selected after Steve Carrel’s nerdy character in Anchorman – there’s the LA connection. In the end the TwinTeam Board of Trustees agreed upon BRICKHOUSE. Welcome bro! Anyway you slice it, it was a great group, with an awesome FNG and we did some hard stuff. Thanks for letting me lead fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Wed AM Ruckhenge QSource
    • ONGOING – SOBER OCTOBER! 
    • 10/15-16 – CPR Classes! 
    • 10/17 – DTH 1000th Post coming up! 
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • Raintree Lake and a Joke

    A rabbi and a priest went for a walk in the park, and strolled by a large lake. Suddenly the rabbi said: “Let’s go in and do some ‘baptism’, the water looks really clear!” “But we don’t have swimsuits” the priest told him. “So what?” replied the rabbi, “Let’s go into the water as God created us.” The priest thought for a moment and then agreed with him. They took off their clothes, laid them on a piece of grass at the edge of the lake and went in for a short dip. After a few minutes they left the lake and walked back towards the place where they had put the clothes. Suddenly the two noticed a small group of people staring right at them. Embarrassed, the priest tried to cover his shame with his hands. He looked to the side and discovered that the rabbi was covering his face with his hands. “What are you doing?!?” hissed the priest, “cover your privates!” “I don’t know how it goes in YOUR congregation.” Said the Rabbi, “but my people recognize me by my face!”

    Seven us ran to the same lake and found a way back to the flag with our clothes on. Total of 4.9 miles was the long route. Blue Moon did the Pigskin Special, without Pigskin = laps around the school with merkins and dips each lap.

    Half us met at Dunkin’ after.

    We all know about lunch on Tuesday at Firehouse Subs in Innsbrook. And everyone can’t wait to see my band on 10/12 from 6-9PM at the Kindred Spirit Satellite near the Diamond.

    I am still working on a catchphrase to close my backblasts. Maybe something from, “I have had it with these motherfucking snakes on this motherfucking plane! Everybody strap in! I’m about to open some fuckin’ windows.” or from Beavis: “Butt-head, this book kicks! There’s a talking snake, and a naked chick, and the this dude puts a leaf on his schlong.” I think the winner may be “Take your filthy hands off my asp”.

  • BeaverQ

    Mosey long way to COP

    -DQ’s, DeadMan Hang, Arm Circles, Reverso Scorpions, Freddie Mercs, Wilson’s Wife, Fudd’s Wife, Merkin’s

    The Thang

    Redbone!  

    Nancy Kerrigans, burpee for every “Come & Get Your Love”. Choo Choo thinks this should be in the Iron Pax Challenge.  

    Triple check

    -1st man Curls, 2nd man shoulder press,  3rd man (timer) runs across soccer field and back.

    Carry coupons to hill

    Coupon Carry 

    Uphill – Burnies and Downhiil – forward 20X’s

    Rifle Carry coupons back to flag

    Plank on coupons for F3’s mission and 5 core principles. 

    Numbers and Names

    Announcements-Daddy Daughter Dance coming up very soon 11/2, RSVP by 10/27.

    COT 

    YHC took us out in prayer.

    Praying for Toll Booths wife, she works from home in online education, they found out recently her position may terminated by the end of the year.

    We’ve got a new guy but he’s no FNG!  

    Toll Booth moved to Quinton/New Kent area about 3 years ago with his wife and 2 daughters from Lincoln CA.  He and his wife have both served in the military.  I could be wrong on some level, but it sounds like he is an engineer for underwater bridge support systems.  He hasn’t been to an F3 workout since moving to VA, but he killed it this morning!

    It was nice to have him bring a couple gigglers and a new dynamic to this mornings workout.

    Welcome Toll Booth!

  • Don’t Skip Leg Day

    Leg day is an essential part of a well-rounded workout routine. What better place to ensure the legs get a good workout than Satan’s Hill?

    Warmup CoP
    Mosey
    Side Straddle Hops
    Helicopters
    Windmills
    Water Wheels
    Ukrainian Soldiers
    Imperial Walkers
    Standing Quad Stretch OYO
    Knee Pulls OYO
    Merkins

    Cocaine Bear Crawl
    Bear crawl to the back of the parking lot stopping at each white line to do a Merkin.

    Mosey BTTF for a Triple Check
    1. Runner to the back of the parking lot
    2. Side Hops over parking lines
    3. Copperhead Squats

    Mosey to Satan’s Hill for a Triple Nickel
    5x Wojo Squats (slap pavement on each rep)
    Run to the top of Satan’s Hill
    5x Wojo Squats
    Run to the bottom of Satan’s Hill
    5x Wojo Squats

    Indigenous Lunge Walk up Satan’s Hill – This was going to be Walk Like an Egyptian but I am glad it wasn’t, we would still be there.

    Bolt 45s
    15 reps of only the upper half of a Squat
    15 reps of only the bottom half of a Squat
    15 full range Squats

    Mosey BTTF for a DORA
    100 Dips off the curb
    200 Copperhead Squats
    300 Toe Taps on curb (singles)

    The Butkus Competition for 1 minute, groups of 2.
    Whoever did the least reps in that 1 minute had to pay with 5 burpees.

    Ring of Fire – 10 Merkins each

    Numbers > Names > Announcements (check Slack)

    Moment of silence to think about whatever each person needed. Hopefully this was the hardest thing you had to do today.