Category: Richmond, VA

  • Satan’s Hill & Cindy Combo

    13 Beasts which included 1 FNG showed up to Satan’s Hill this morning to see what the Heist/Futon combo Q would look like. Here is how it went down:

    Warm up: Mosey to bottom of Satan’s Hill and back to the flag for some in cadence exercises including SSH, Deadman hang, Copperhead squats, Ukranian soldiers, Flutter kicks, Merkins, and stretches

    COP 1 (Heist): 11s on Satan’s Hill (1/2 way up) with LBCs and Squats

    COP 2 (Futon): Partner up for a Dora with a twist – Timer is the partner performing cinder block repetitions (partners broke things down in sets of 25-50) while other partner performs exercise. 100 skull crushers w/ mountain climbers, 150 anterior raises with ab exercise of choice, 200 bicep curls with plank X toe touches, 250 chest press with ball dippers

    Time called, numbers, names

    Announcements – SOJ VQ week next week, Monday at the Alamo – Blacktop, Thursday at Timberwolf – Rudy & Friday at Satan’s Hill – Taziki; Grow Ruck May 3-4, F3 10 Year Convergence to raise $10,000+ for Pediatric Cancer Awareness

    Prayer Requests – Parker’s cousin and family as they were expecting a new baby, but unfortunately suffered a miscarriage; Wildcat and wife as they welcomed baby Matteo into the world – get some rest buddy; General prayers for all those suffering quietly

    Heist and YHC enjoyed leading the group this morning and seeing some old faces, new faces and an FNG. Welcome to F3 Ken AKA The Situation who hails from New Jersey. Hope to see you back out there! Have a blessed day fellas!

  • The number is three

    3 guys showed up to take on he day the right way

    COP — lots of exercises

    triple check — pull ups, dips, run to the school and back

    triple check — stirrup pulls, LBC’s to the tree and back

    11s across America — bear crawl to the east coast 10 jump squats

    bear crawl back to the west coast for 1 WW2

    finish the set

    peace out

    opus

  • Upchuck declares he’s turning over a new leaf. 45MOM is here to hold you accountable. 

    Six regulars started the morning with clean hearts and good intentions. 

    Four Men + Two Walkers.

    Mosey counter clock wise around the school to black top for a warm up.

    SSH, DMH,Don Quixote,Arm Circles, and some other stuff…..

    Mosey across neighborhood to front of church for some partner core exercises.

    Partner runs the loop as timer. 

    WW2, Scissor Kicks, LBC, Pickle Pounders, ABD, 

    X2

    Mosey counter clock wise around church to bench tables. 

    Step Ups & Dips

    X100

    Mosey back to black top area stopping for some deep squats.

    25+25

    “Fast Mosey” back to school parking lot for COT. 

    No Announcements this morning. 

    Prayer Request- Upchuck asked us to keep Lock Jaw in our thoughts and prayers. 

    Señor Frog took us out.

  • Monument Ave 10K – KB preparation

    By the time yours truly arrived to lead the PAX, the PAX had already formed a circle ready to go. As I nudged my way, the lights went on so off we go.

    COP: DQs, helicopters, HRMs, MCs, FMs, One burpee for late arriving Whitesnake. Off to bus loop.

    Each bus loop is 1K so we do ten loops with ten different exercises (or at least that was the plan).

    Loop 1 – 10 sit and press at each quarter of the loop; Loop 2 – 15 squats at each quarter of the loop. Hmmm this is not going too fast. As a means of accelerating pace, the third loop was a jog. Loop 4 – 20 Lawnmower pulls, Look 5 – Presses for first quarter and third quarter of loop, Loop 6 – yogging time, Loop 7 – Bicep curls first and third quarter of loop, Loop 8 – Bear crawls with kettle bell first and third quarter. This was a crowd pleaser. Gypsy was doing some serious modifications but hey you be you. Loop 9 – yogging, Loop 10 – 15 high pulls per quarter loop. 10K in only 40 minutes. Well done!

    Finished with 5 burpees and some DQ.

    Prayers for those participating in Grow Ruck on May 4th and for a Pax from NC whose mother passed away (my apologies for forgetting his name). Enjoy the beautiful weather and do great things. Good to meet a new PAX (not an FNG) Gaudi. Hope you keep coming back to Circus.

  • Wait… It’s not Friday at Satan’s Hill

    That’s right…. The bands came out today. I have been thinking of what I could do with them and the tennis courts were the perfect area to use them today. 13 regulars plus 1 FNG braved the madness that was to come. A little run around the tennis courts, then starting the warm-up: SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs, and Alabama Prom Dates was just an appetizer. Onto the main part.

    Partner up, with a band each tennis court (3) together you were going to go to the end, an exercise, then that movement back with the exercise again. First court: side plank walks at the end hand released merkins. A little rest, the second court: walking lunges with the band, ball dippers at the end, turn and repeat. Third was bear crawls(3 tennis courts it will catch up to you), at the end Mike Tysons (tell you what I love those yet I have something in my arsenal that can enhance those), turn and repeat.

    3 rounds over, now the bands are perfect to take around the post and use it just on its own. The next 3 parts started with jogging at the doubles line, partner runs down and back. Second was bernie with the band on(adding in and out to change the variation) bernie all the way dorm and back. Third broad jump far as you can, Mario jumps down and back

    Mosey down to the track…..50 yard sprints (with the bands). First rounds at about 25-30% intensity the second all out fast as you can. The time was done with the bands so onto the field for a little Build-A-Beast (2 rounds) with Merkins and squats. Once finished there was a little time left so to the wall near the flag for a 20/10(20 donkey kicks, 10 pole smokers) 2 rounds time was up

    Back to the flag for names, announcements, prayer led by YHC to close another session

    Congrats to State Farm’s wife for her new job. Welcome Jason(Button) to the group if you see him and he tells you his age(he does not look it at all). Next week is VQ week (come out and support these guys as they lead their first of many more Qs). Once we get the sun a little earlier, it will open more things up. There’s a hill to the side of the track, basketball plus more to come

    I am still adjusting my body and everything with the working nights (I basically slept for about a short nap, woke up then after everything came home slept more). Are there weekdays I would like to come out? I would but I have to make sure that I am a little rested not easy but in due time. Saturday, if you come to RNR I have the Q again, there will be an element of Spartan race involved. After the Q, we go over to the Latino Farmer’s Market give them support plus they have real good food and coffee plus benches we can chill and chatter. A final thing….I will be teaching starting in the fall at my son’s Co-op schooling a Train Like A Spartan class. It’s by Dogwood Del so if a Thursday afternoon is available and you want to train, reach out this will be a Co-Ed group. Enjoy the rest of the day!!

  • Back at it

    YHC isn’t at his best, but the pack has teamed up to drag him along for the foreseeable future. This week’s MOT is no different. Consensus led to an easy out&back down Coalfield. Everyone got between 4 & 6 miles, then Doozy added another 3 after COT. Another great run in the books. Thanks for the push, gents… it was much needed.

    Numberama/Namerama with SOT fellas, OC took us out, high-fives and fist-bumps all around

  • What the Forge should we do?

    16 men gathered for this weeks episode of The Forge. After a brief disclaimer and description of YHC’s SOJ-ness we began with a COP. Last Call was a bit cheeky so he was given the Upchuck treatment and off campus we went. With so many options with the MASSIVE AO YHC decided to give The Forge men a taste of First Watch. A hilly neighborhood street can be its own AO.

    Mosey across Forest Hill Avenue and down Lansbury to the intersection of Lansbury and Stratford Road. Partner up for a Dora. P1 starts working on 100 HRM’s while P2 runs to the Boulder and back, switch. Next up 200 Squats, lastly 300 Single Count Flutter Kicks. Roughly after the HRM’s were completed we started our route back up the hill using the Boulder as a starting point and a mailbox as the new marker. Lastly as we started our last exercise we moved a little further back up the hill.

    Stop and do some stretching while waiting for the 6 to get in. Next up, Bear Crawl to the next mailbox then switch to a Crab Walk.

    Get back with your partner and P1 does 10 Boxing Dying Cockroaches then switch to P2. Followed by 10 Boo yeah Merkins and then 10 Boo yeah WWII’s. Do these in the same location for 2 rounds and then wait for the 6. Bernie Sanders up the hill almost to the top and complete the 3rd round.

    Get in a line roughly arms length apart and lay flat on the ground (perpendicular to the road) arms over stretched out for a Pencil Roll Train. 3 Count exercise to a total of 5. A disclaimer was given to not get up afterwards, or to not move. The Pax quickly realized how disorienting the Pencil Roll can be.

    Mosey back to the Flag for 45 seconds off WWII’s to finish.

    NMS – It was a great morning for a workout. P-Trap was out after a multi-year hiatus, lots of faces YHC is not familiar with. YHC arrived about 15 minutes early to scout the AO but decided to see what the area offsite could offer. Thanks to the Pax for the opportunity to lead and for humbling YHC with the Pencil Roll Train.

    Announcements – Grow Ruck, Grow School at Hardywoods house, Kingbuilder that Saturday morning at Dogpile. Tons of VQ’s coming up. Blacktop on Monday 4/22 at The Alamo, L Woods Tuesday 4/23 at No Toll, Broadway on Wednesday 4/24 at The Crossing, Sable on Thursday 4/25 at The Forge and lastly Rudy on Thursday 4/25 at Timberwolf. Great job to Pax for pumping out the VQ’s. Monday’s VQ’s at The Alamo is fundraiser. For every Pax in attendance there will be $10 donated to Pediatric Cancer research.

    Prayer Requests – my M’s cousin Charlotte who is battling Bone Cancer, it was her birthday yesterday. Machismos neighbor(s). One who is battling cancer and another who recently passed of cancer.

    Way to start the day, guys!

  • Union Jack loves on Sandy

    Sunny and Seventy at The Crossing tonight, with 8 HIM’s eager to shake off the workday. Welcoming FNG “Ian” to the PAX, YHC decided a well rounded beatdown was in order. Here’s the synopsis:

    The THANG: 

    WARMERAMA: 

    • Mosey to the grassy slope near the entrance and return to the flag via: Bear Crawl, Lunge, and Broad jump Burpees
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Fetch SANDY from the truck

    COP #1: 

    • PASS THE SANDY 
    • PAX circle up holding Peoples Chair
    • 60-lb sandbag passed shoulder to shoulder around the circle a couple times utilizing a sandbag hand-off technique that goes: shoulder to shoulder, back to back, unload. 

    COP #2:

    • OLD HUNDRED
    • PAX mosey around the church property, taking turns who’s shouldering Sandy, stopping at intervals to complete descending reps 100–>10
    • Exercises were: LBC’s, Rapid Alt Toe Touches, SSH’s, Freddie M’s, 60-sec plank (Reviewing F3 Mission, Credo, 5CP’s), Monkey Humpers, Incline Mericans, Dirty Hookups, Lunges, Burpees

    COP #3:

    • SANDY CARRIES
    • PAX circle up and complete variable core reps OYO while two PAX fireman carry the 60-lb sand bag between them running around the lot and back
    • Return Sandy to truck

    COP #4:

    • BLOCK WORK
    • Collect concrete wall blocks from pile and circle up to complete variable upper body reps

    Mosey BTTF for COT:

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

    NMS:  Awesome work men – this was rapid fire with lots of reps and you guys CRUSHED it! Welcome to UNION JACK (Ian Read), a brother from our church (WEAG), who sports a lovely British accent and is super stoked for F3 to save him from the stress of work, 4 kids, and all the usual life hurdles we all face. Keep putting in the work fellas – and remember your presence is more for the man next to you than for yourself – and we WILL get stronger together! 💪 Yours, DTH

    Announcements (SEE SLACK!)

    • VQ WEEK April 22-27
    • GTE weekend May 3-5

    Prayer Requests:

    • Meatball – M has a new job adding a little stress, and his grandmother’s health is failing

  • Is Pigskin fit for his age?!

    Showed up to WTH expecting a Pigskin beatdown only to find out we were not invited to his OYO Wall Street Journal: Am I fit for my age workout.. Come on man.. Seriously?! You are Pigskin..you have elevated to a singular name status like Prince or Madonna.. we all want to be as fit as you at 71. We show up to your beatdowns knowing damn well we are 20, 30, 40 years younger than you but going to be crushed. You are fit.. don’t care what test you need to take to prove it to yourself.

    So.. while the most Respected of the RVA pax is off doing a fitness test, the rest of of did something a little like this.

    The Thang:

    Mosey to corner of Old Brick and John Rolfe for some easy stretching and SSH. Check it out!! it’s an FNG .. have to give an actual disclaimer. Can’t sue me.. can’t sue you.. can’t sue ur mom.. Yada Yada Yada.

    Head over to Target parking lot for a mile of 7s. Near end is Merkins far end is Jump Squats. 1.1 miles for 7s is exciting.

    TIME TO MOVE

    Over to corner of Broad Street and John Rolfe. 4 corner the long way around Trader Joe’s strip mall. Ab work out on each corner.

    Roll back to AO.

    3.5 miles with some bootcamp.

    COT: SHOW UP TO KNOW.

    Welcome to F3 Gaudi.. Gaudi is a custom home designer.. grad fron UVA ..just moved here to RVA. Married… Has a 2yr old.. loves Golf and long walks on the beach. KIDDING on the beach.. I think.

  • Left Hand Dominant

    Five right minded gents rose early enough for some stretching and relaxation tactics to ease their troubled thoughts. Some came with the appropriate floor coverings, one brave soul chose to go natural. Here is how things went as caught on camera.

    Areas of emphasis included shoulders, backs, hammys and hips. Extended stays in pigeon and shavasana are always appreciated by the group. Ideal conditions for good broga. Thank you gents for the opportunity.