Category: Richmond, VA

  • Painz and Gainz – Slow Twitch

    YHC, Pool Boy, and the infamous Shaw-Shank pounded some heavy ass weights around in another edition of Thursday Bermuda OTB. Props to Shank for struggling through this while hacking up a lung from a recently contracted cold of some kind. Nice working our way from slow twitch to fast twitch with the change in rep cadences. The guy on his way to an important meeting noted the following…

    • Warmarama
      • Mosy, Disclaimer
      • Curb Warm-ups
      • Mankillers (Baby Cows)
    • KB THREESOME
      • KB XO’s Included
        • Chest Press
        • High Pull
        • OH Press
        • Curls (Bent Over)
        • Squats (Goblet)
      • 6 Rep Set of KB XO’s
      • Run to Jungle gym for 6 toes to bar
      • Run back – increase reps to 9, 12, 15
      • Curveball – Reps to be done starting slow, then increasing to explosive
        • 6 Rep Sets will be ULTRA Slow (4 count up/4 ct down reps)
        • 9 Rep sets will be slow (2 ct up, 2 ct down reps)
        • 12 rep sets will be normal (1 ct up, 1 ct down reps)
        • 15 rep sets will be FAST (1 ct up and down)
    • TRIPLE CHECK BURNOUT
      • Timer = Snatch to Burnout
      • Pax 1 = Chest Press
      • Pax 2 = Curls

    Impressed by the grit, and shout out to Pool boy for hefting the 62# on the last round! The slow counts were really tough, then progressing from slow twitch to fast twitch on the last sets was a great way to shake things up. Prayers for those families in Georgia after the school shooting.

    IRON PAX FOLLOWED BY BIG RIG 2 YEAR SATURDAY AT GOYNE PARK! COME ONE COME ALL

    -STATE FARM

  • Often Wrong, Never in Doubt

    8 gentlemen of the gloom , plus 2 canine walkers, gathered at the best AO in RVA for 45 minutes of Mary. Here’s what happened:

    COP on the blacktop: various predictable COP exercises and stretching techniques. Mosey to the treeline

    Chutes and Ladders: Run forward 2 trees, perform 5 reps of an excercise. Bernie Sanders back one tree, then run forward 2 more trees, all the way to the end of the field. Round 1: Merkins. Round 2: Squats. Round 3: WW2s. Mosey to Pull up bars

    Pull Ups Ring of Fire: with the Pax encircled doing various excercises (incline merkins, Carolina dry docks, dips, LBCs), each member of the Pax performs 5 pulls ups one at a time. 2 rounds. Mosey to tennis courts.

    Dora: 100 Jump Squats, 200 2x Flutters, 300 1x Mt Climbers. Best form award goes to Beaver, low marks to team Handshake+Oyster. Mosey back to the flag

    Final COP: 3 minutes of Up/Downs (Burpee Shuffle).

    Numberama, Namerama, YHC took us out.

    NMS: Welcome September weather, we heart you. Thanks to Swirly for correcting my instructions on the Chutes and Ladders, although I still think he might be wrong (please don’t forward this to him). Prayers for Bone Thug’s recovery from surgery, and for all the dudes heading to BRR- we’re cheering for you!

    SYITG

  • Slowly up the hill

    We went down the hill and then we made our way back up. That is all – end of backblast.

    Not really, it was a challenge to remember all that we did but here is my best recollection.

    After NTB warned Rev that ‘Rosie’s a runner’ and Gumbo provided a correction that you never know what you’re going to get with Rosie at the helm, a mighty 15 took off in a slow mosey down the hill.  The cul-de-sac was much further than I remembered but we made it in tact.  #16 arrived after a brief search of the AO.

    Warm up starting with DQ (you’re welcome Last Call), Ukrainian Soldiers, Imperial Walkers, SSH, Shoulder Taps, Peter Parkers, Tempo Merkins, Freddie Mercuries and LBC.  After rave reviews of the low rep/good form at Dogpile YHC tried to recreate a similar beatdown to work our way back up the hill.  Exercises included lunges, no-cheat (HRM w/ shoulder tap) merkins, American Hammers, bear crawl, crunchy frogs, 30 seconds of curb taps, reverse lunges, copperhead squats (add the twerk, if needed), single leg squats, werkins, heels to heaven, and burpees.

    Mosey to the ramp railing for an indigenous jerkin run.  Everyone hang, those with long arms may have a cheat code, man at the end does 3 jerkins (chest to bar) and run to the front – 2 rounds.  Mosey to the box office for diamonds merkins, WWII, wall sits, questionably cadenced hoe-downs, and high donkey kicks.

    Mosey up the stairs to the next level for more lunges, stagger merkins, and varying speed flutter kicks – the only exercise with high reps and obviously a crowd favorite.  Up to the next level for bear crawl, crab walk, reverse lunge, and plank jacks.  Mosey to the flag for a ring of fire but first, we have to scratch the itch for arm circles – do them in a boat position, legs raised, back off the ground – forward and reverse.  Solid flair during the ring of fire with some Chuck Norris, HRM, Hitchhikers, single leg, and others.  Stretch it out to close out the full 45.

    NMM

    Minimal running today but solid work by the PAX on a beautiful late summer morning.  Chatter with other PAX recently have lamented the lack of good form in some exercises.  Sometimes it good to do high volume, fast, and to fatigue but there is a lot of benefit to getting it done right– including a lower risk of injury – and sometimes that takes lower reps. 

    Solid chatter around the PAX this morning but I missed most of it trying to think of what to do next. Go out and get better today, it takes effort but the PAX is there for support.

    Announcements –

    James River Float Sunday at Huguenot Flatwater

    F3RVA 10 Year – Friday 9/20 and Saturday 9/21 events – see pre-blast.

  • Flexin those Soccer Pecs

    2 soul takers made the trek on to the track at Swift Creek Middle School for another edition of the Graveyard Shift. Conditions were a cool and dark 70 and sunny. Perfect for a track workout. Here’s what the bats in the sky witnessed.

    Boberry gave me this workout a couple months ago, but he was unable to partake in it then. I thought it was a good one today prior to the Iron PAX beatdown that awaits us on Saturday. Where did he get it from?  Only David Goggins. So here it is.

    25 merkins, then run 2 laps (.5 miles)
    Here’s the challenge.
    Each half mile is supposed to be faster than the previous one.
    We made it 6 rounds (the last 2 were about the same pace. Plus another half mile cool down. 175 merkins total. We were really flexing those soccer pecs afterwards.
    BTTF for names, numbers, and COT.

    Truly blessed to lead Boberry this morning. We really push each other with these early, early, workouts.

  • The Sport of Kings!

    9 grown-boys kicked the NFL season off by playing a little football of their own!

    WARMARAMA – Moseyed over to the parking lot for a quick stretch. SSH’s, DMH, CP’s, AC’s, Shoulder stretches, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    COP 1: Strolled over to the bus loop to run/bernie/carioca up and down a few bus lines. Stopped half way through and broke into (2) teams. Team #1 and Team #2 were each assigned a bus lane to throw the footballs around.

    • OBJECTIVE: Spread ~25 yards apart and throw the ball to a teammate. If caught, team completed (1) Burpee and took (1) step back. If dropped, that butter-fingered PAX member stepped to the side and planked for the 6.
    • RESULT: Team #1 followed directions and took (1) step back after each completion. Team #2 claimed to have done the same but somehow only extended the distance between them by ~5 yards at the end. The call on the field was a Team #2 win. After further review, there is no conclusive evidence to overturn the call so the ruling on the field stands. WINNER: Team #2

    COP 2: Moseyed to the tennis courts for some agility drills and a modified “Oklahoma” drill.

    • AGILITY – Each team took to one side of a tennis court and faced each other. One PAX member from each team stepped up and stood at the middle of the court and waited for the call. On go, the runners touched a total of (4) lines on the court and sprinted to the finish. YHC was the only one left standing from Team #1 after Round 1 so the battle was declared a TKO. WINNER: Team #2
    • OKLAHOMA – YHC’s favorite football drill of all time! YHC stood at one end of the tennis court with both arms out. On the other end of the court, each team sent a representative to the line to lay on the ground and face up. On go, the PAX members rolled over/stood up/sprinted to YHC to slap the hand first. This is where Team #1 shined! WINNER: Team #1

    COP 3: The original plan was to play on the football field but it was way too dark so the PAX called a quick audible and moseyed back over to the bus loop for some football! Fandango won the tryout for all-time QB and did not disappoint!

    • Each team started from a light pole and was given (4) plays to make it to the next light pole for a first down. Once the team crossed that light pole, they had (4) plays to score.
    • OBSERVATION: Slow starts by both offenses, Crabgrass can run the seam route like a BOSS, Team #1 implemented the zone-defense to perfection, it’s hard to locate the football in a dimly-lit parking lot, Fandango has a CANNON.
    • Due to time, the game resulted in a TIE so the WINNER of today was Team #2.

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence at Dogpile! Let’s hit 100 PAX members!

    PRAYERS/WINS

    • PRAYER – For the city of Winder, GA. Prayers for strength to battle the fear/anxiety.

    As always, I had a blast leading this morning! Big game tonight, Fandango and McGruff!

  • Thomas Hobbes

    Offshore brought us coffee (Arabica) for after the workout. Thanx! ¡Gracias! Danke! Merci!

    Warmup

    • SSHs, Ukrainian Soldiers, Don Quixote, plank stretch, arms stretch.

    Walk over to the covered walkway for a Burpee countdown

    • 20 Swings/5 Burpees;
    • 20 Curls/5 Burpees,
    • 20 Upright Rows/5 Burpees,
    • 20 Triceps/5 Burpees,
    • 20 Sit & Press/5 Burpees,
    • 20 Press/5 Burpees,
    • 20 Goblet Squats,
    • Run around island:

    11s. We walked back and forth across the covered walkway area between two cones.

    • Renegade Rows, Rifle carry both directions, American Hammers
    • Run around island

    11s. We walked back and forth across the covered walkway area between the school and the curb.

    • Thrusters (goblet Squat followed by an overhead press), Waiter’s carry both directions. Overhead pulls. We didn’t quite finish this.

    Numberama, namearama

    Announcements:

    September 10, Tuesday noon: 2nd F at Firehouse Subs on Tuesday (in 5 days) (However, I will not be there.)

    September 20-21: Ten-year anniversary of F3 in Richmond. Convergence at Dogpile on Saturday. For more details, go the F3RVA website. https://backblasts.f3rva.org/2024/08/20/f3rva-10-year-anniversary/

    COT:

    “In such condition, there is no place for Industry; because the fruit thereof is uncertain: and consequently no Culture of the Earth; no Navigation, nor use of the commodities that may be imported by Sea; no commodious Building; no Instruments of moving, and removing such things as require much force; no Knowledge of the face of the Earth; no account of Time; no Arts; no Letters; no Society; and which is worst of all, continual fear, and danger of violent death; And the life of man, solitary, poor, nasty, brutish, and short.”

    From Thomas Hobbes’s Leviathan, specifically in Chapter 13, titled “Of the Natural Condition of Mankind as Concerning Their Felicity and Misery.” In this chapter, Hobbes discusses what life would be like in a state of nature, a hypothetical condition where there is no government or social contract to enforce order and laws. He argues that in such a state, there would be constant fear and danger of violent death due to the lack of authority to prevent conflict. (Chat GPT)

    The point I want to dwell on is the part you may have heard before;” the life of man, solitary, poor, nasty, brutish, and short.” This was written at the end of the English Civil War (1642-1651), a horrific period in English history; a large loss of life, destruction of property and the execution of King Charles I.

    When we see the murder of hostages in Gaza, we are not far from Hobbes’ “solitary, poor, nasty, brutish, and short” observation.

    And we are a long way from Matthew 5:43-44: “You have heard that it was said, ‘Love your neighbor and hate your enemy. But I say to you, love your enemies and pray for those who persecute you, that you may be children of your Father in heaven.”

    We should be grateful that we live in the USA where, even though people don’t like each other over their politics, we’re not killing each other.

  • I’ll see your decathlon and raise you a dodecathlon

    7 HIM braved the evening traffic including an accident on Parham to face another House Party Q. Here’s how it went down.

    Circle up at the flag for a very brief Warmarama consisting of SSH’s, Arm Circles, Merkins, WWII’s and Dead man hang.

    Mosey around the perimeter of the church to show the course and point out each stop and exercise we would be doing. The exercises consisted of

    20 merkins

    5 burpees

    20 WWII’s

    20 squats

    20 hoe downs

    20 carolina dry docks

    20 american hammers

    5 burpees

    Burnie Sanders

    20 hand release merkins

    5 burpees

    bear crawl back

    YHC was gonna stop at 2 rounds and throw in a 4 corners or a triple check but we pushed it and managed to get in a full 3 rounds. Thanks DTH (I think)…

    Numbers, Names, YHC took us out.

    Great work by everyone tonight. Way to push to the end!

    Thanks for letting me lead,

    House Party

  • Why is it called that? They SUCK!

    24 grown-boys put in some WORK at The Green Mile!

    WARMARAMA – Moseyed down to the back of the school and circled up. Gave the F3 Mission and got into it…SSH, Dead Man Hang, Cherry Picker’s, Imperial Walkers, Copperhead Squats, LBC’s, Rosco’s Mom, Merkin’s, Wilson’s Wife, Fudd’s Wife and Carolina Dry Docks.

    COP 1: Moseyed on over to the open field by the baseball diamond for a super-sized 4 CORNER (prostitute style) circuit. The field wasn’t very well-lit so YHC threw some big ol’ cones out to mark the corners.

    • Cone #1 – (10) Jump Squats
    • Cone #2 – (20) Imperial Walkers
    • Cone #3 – (30) Copperhead Squats
    • Cone #4 – (40) Carolina Dry Docks

    COP 2: The PAX took their position around the perimeter of the playground. The monkey bars served as pull up bars for (2) PAX members to complete (5) reps at a time while rest of the PAX side-crawled around the perimeter with hands on the perimeter. Once the pull ups were complete, the PAX members headed to the back of the line and the next (2) popped up from the front for their turn on the monkey bars.

    COP 3: Moseyed over the bridge/through the woods and landed in a tightly-packed section of the neighborhood.

    • The PAX ran down to an intersection (about 8-9 houses down) and performed (1) Burpee at each lightpost.
    • The PAX then turned around and Bear Crawled back performing (1) Merkin at each lightpost.

    COP 4: Moseyed back to the playground to repeat COP 2, clockwise.

    COP 5: Moseyed on back to the starting point for a quick Ring of Fire. (abs)

    NAMES and NUMBERS

    ANNOUNCEMENTS

    • 9/20-9/21 – F3 Convergence!
      • 9/20 – Happy Hour
      • 9/21 – Workout at 7:00 at Dogwood Dell followed by a lunch at Huguenot Park at 1:00
    • 5k in Amelia this weekend. Hit up Hardywood for details.
    • 9/12 – Faith-driven entrepreneurial group meeting from 7-8a at Gather. Reach out to Section 8.

    PRAYERS/WINS

    • WIN – The Green Mile is up and running!
    • WIN – McGruff’s wife is in the clear after a health scare.
    • PRAYER – Rudy’s family planning.

    Had a blast! Thank you all for the opportunity to lead.

  • However you want to do it

    5 of F3RVA’s finest looking chaps and 2 not so much (you know where you stand) enjoyed the welcome abodes and comradery that the brisk fall Tuckahoe weather to see what was in store. A few early risers took part in running or stretching prior but this how the meat and potatoes of the beatdown went down.

    Mosey to the church patio for introductions and disclaimers. Warm ups included Invisible Jump Rope, Jazzercise (with flair for some), Arm Circles, Reverso, Quick Tempo Merkins, Suzanne Summers left, LBC’s, Suzanne Summers right, Dying Bedbugs/Cockroaches, followed by a bit of stretching. All seem loose and ready to get cooking.

    Mosey down River to Country Squire. Brocode Mailboxes for all. Perform 10 hand release merkins at each mailbox on the left, 10 WWII’s at each mailbox on the left. 5 burpees performed at the For Sale sign. Continue down Ridge to Overlook. Partner up for Love Hill. Timer runs to top of the hill and returns. Exercises were walking lunges, Broad Jump Herpes, Bear Crawl. Skip/Glide back down to Ridge. (Try to stay on the road if you can).

    Keep your partners or find new ones for more Love Hill action back up Ridge. Timer runs to closest intersection while exercises include Lt. Dans, Bernie Sanders and Lunges.

    At the base of the triangle partner up for a triple check. Timer skips to the light and jogs back. LBC’s and Carolina Dry Docks. 2 rounds completed before time to get BTTVF.

    Dead Man Hang Ring of Fire for 1 minute. Numbers, Names, Prayers, Announcements (see Slack). YHC took us out.

    NMS: The bat signal went out yesterday for a worthy Q. No one answered so you got stuck with YHC. There was talk of hitting the taint but YHC thought the better to ease the running and enjoy ample mumble chatter. Highly recommend skipping be a part of future workouts to release the flamboyant nature of each individual to the PAX. Great work today fellas. Thank you for the opportunity to lead on a perfect morning.

  • This Train is leaving!!!

    The train was fueled up and ready to go this morning! This is how it went down

    WARMERAMA
    Dead man hang left right center

    Right over left left over right

    SSH

    The THANG
    11s
    Pull through Kettlebell Merkin 2 counts
    Over head carry’s to the other end
    WW2 with a press

    4 corners
    10 over head press
    10 kettlebell swings
    20 squats
    30 SSH drop kettlebells

    Mosey with some lunges mixed and mosey some more

    Ring of fire!!!
    Freddie mercury’s in cadence
    Flutters in cadence
    Heals to heaven in cadence

    Stretched it out some more and COT!!
    Boo Boo took us out!!

    Great chatter threw out the morning. Boo Boo had a great idea for a work out that we will soon see hopefully. Great to have Macho back in it!!! Good luck to his son with the swimming!!! First time Q and I’m sure some stuff got left out!!!!

    Out