Category: Richmond, VA

  • No Rain for You!

    6 ponchos ready for Debby; we must have missed her. Let’s get after it.

    Warmarama:
    Mosey around the parking lot, SSH, Imperial Walkers, Arm Circles, DQ, Cherry Pickers, Copper head Squats, Merkins, LBC, Hello Dolly, Rosalita’s, Freddy Mercuries.

    The Thang:
    Four Corners: Prostitute Style
    Merkins x 10
    Squat Jumps x 20
    WWII x 20
    SSH x 40

    Triple Check
    Run a lap around the courtyard.
    Heals to Heaven
    Flutter Kicks

    Ring of Fire
    Merkins – Mr. Hollands
    Hand Release Merkins – Yard Sale
    Close Grip Merkins – Surf and Turf
    Boost Merkins – Boo Boo
    Penguin Merkins – Beat it
    Wide Grip Merkins – Oyster

    Triple Check
    Lunge to the end, Lunge back
    Squats
    SSH

    BTTF
    Numberama:Namerama
    Announcements
    YHC Took us out

    Moleskin: YHC was planning for a complete wash, but not a drop in sight! 70 and Sunny. Great crew this morning at the Creek. Well Done!!

  • I Hate That Route

    As the slogan goes, when EF speaks people listen.

    Here’s where we went:

    • R on Pump
    • R on Ridgefield
    • L on Cox
    • L on Spinning Wheel
    • R on Persimmon
    • L on Brookmont
    • R on Crowncrest
    • R on Pump
    • L on John Rolfe
    • L on Glen Eagles (hit a couple of side streets if you’re nasty)
    • L on Old Prescott (quick dip on Old P Court)
    • Back to VSF

    MOLESKIN

    No Q on the sheet, Pinto suggested Figure 8, YHC shot it down.  I believe Lighthouse suggested Copperas, YHC shot it down.  Pigskin suggested a Hot Potato, YHC again shot it down.  YHC suggested the covered bridge, no one shot it down.  No canine companions today.  Some brilliant ideas for the Pickleball Tourney prize were contemplated.  Happy Friday.

    ANNOUNCEMENTS

    • 2nd F WestHoe lunch Tuesday – Firehouse Subs
    • Pickleball Tourney

  • Tourgasm

    Four tourists hit the Bullseye with today’s Tour de TwinTeam. Temps were mild and beachy breezy, chatter was strong, and the following was achieved with enthusiasm:

    The THANG: 

    WARMERAMA: 

    • Mosey around to the courts and circle up
    • Welcome & Disclaimer
    • A slightly extended version of IC reps and stretches
    • Mosey up to the bottom of TwinTeam

    PLANKORAMA:

    • Review in low plank the F3 Mission, Credo, and 5CP’s

    CATCH ME DORA:

    • Partner up
    • Partner 1 starts Lunge Walking up TT
    • Partner 2 stays to complete reps (25% of the total reps per exercise), then runs to catch up with Patter 1 and switch
    • Exercises completed were x100 WWII’s, x200 Flutters (2-ct), x300 LBC’s
    • Run back to bottom of TT

    PLANKORAMA:

    • Variable stretching & merkin reps

    Mosey BTTF:

    • x10 NoCheat Merkins IC

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Biproduct expecting first grandchild
    • Handshake safe vaca travels

    NMS:  The tour pays off with a WestHo clown car bringing the fun to TwinTeam this morning. The Catch Me Dora is YHC’s second novel routine for the week – and turned out to be an excellent chatter-friendly way to get to the top of TT. Handshake’s knowledge of local public school history is staggering. Mr Roger’s words of wisdom are always welcome. Appreciate you guys permitting me the honor to lead today! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled Brandermill CSAUP Ruck
    • TBD – Rescheduled James Float
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Triple Check right in the Goyne

    Three hard chargers met in the early, wet morning, for a good of fashioned beat down.

    The Warm up Side Straddle Hops, Cherry Pickers, Helicopters.

    Triple Checks, galore:

    The first: 35 lbs kettlebell swings, 45 lbs goblet squat (I did call out State Farm for doing dead lifts instead of goblet squats, and he played the UNO reverse card on me, and pointed out that I did not initially say goblet squats. Touché, State Farm, Touché), 50 lbs medicine ball carry (50 yards)

    The second: Tricep dip, 50 lbs medicine ball slammers, 35 x2 kettlebell farmers carry (50 yards)

    The third: 50 lbs Medicine ball alternating merkins, 35 x2 kettlebell step ups, Super Mario jumps

    A kind of indigenous run where we also passed the 50 lbs medicine ball to the front.

    FINISH HIM!!!

    The last 8 minutes were a compilation of blood, sweat and tears, brought on compliments of State Farm. There were some accordion merkins (I believe that’s what they’re called), renegade rows, kettlebell curls, backwards bear, leg lifts, Bulgarian stand ups, more accordion merkins, and a bunch of other fun things.

    It lasted supposedly 8 minutes… I saw my watch, I know it was eight minutes, but damned if it didn’t feel like it lasted as long as the previous work out.

    COT

    No announcements/No prayer requests

    Thankfulness to be able to able to get up in the morning and do what we do, to watch over us, and great thanks for letting up on the rain just before we started the workout.

    It was great to get back at it again. It was great to see State Farm and Poolboy. As life starts going back to normal… er, chaotic normal, I hope to start doing more OTB’s on Thursdays.

  • Even the asphalt was sweating

    Four were hoping for rain but as always, 70 and Sunny at the Crossing. Humidity was a good 120%, no sweatsuits needed.

    Chaplain led us away from the flag to the far corner of the property with talks of this being the hottest AO in RVA averaging temps above 90 for the last 8 weeks. If you haven’t tried the Ruckhenge, The Crossing, Forge/Timberwolf, “Trifecta” then you need to add that to your list of accomplishments this summer!

    “Chaplain” Warmarama: High Knees, Butt Kicks, Karaoke, Bernie Sanders.

    • Ski Jumps
    • Imperial Walkers
    • Apple Bottom Poppers
    • Australian Snow Angels
    • Mummy Kicks
    • LBCs
    • Oblique LBCs
    • Heels to Heaven

    Meatball CSAUP: “Add 1, Drop 10” Starting with a grouping of 80 Side Straddle Hops and 80 Single Count, Mountain Climbers. This took us to time!

    • 80 SSH & 80 MCs
    • 70 Jump Squats, 70 SSH, 70 MCs
    • 60 Bonnie Blair’s, 60 JS, 60 SSH, 60 MCs
    • 50 Flutter Kicks (SC), BB, SSH, MCs
    • 40 Lunges, FK, BB, SSH, MCs
    • 30 Merkins, L, FK, BB, SSH, MCs
    • 20 LBCS, M, L, FK, SSH, MCs
    • 10 Burpees, LBCS, M, L, FK, SSH, MCs

    Announcements:

    • VQ for Slider on 8/14 before he heads to College
    • No Float on Sunday
    • Convergence 9/21

    COT Prayers:

    • Slider’s HS Teacher

  • Is it multitasking when you are lifting kettlebells while swatting at bugs?

    6 men braved the threat of elements and the invasion of new animals to the circus. It started to come down pretty good for COP (thanks Debby) but then stopped for most of the workout. I guess the humidity and our studliness led some bugs to go attacking during the workout.

    COP: Normal stuff: DQs, helicopters, HRMs, MCs, FMs, ACs.

    Four different exercises rotate the amount of each. Start with 5 sit and press, then 10 bench press, 15 coupon flutters – 2 count and tricep pull downs. Totals are 50 each, not too shabby. the bench presses after the sit and presses got me pretty good. After two sets of the four, we would mosey around the circle for a little cardio.

    Next set was squats, triceps, bicep curls for the ladies and halos. Same type of rotation as before. Halos proved to be difficult. Honestly when you take two weeks off of the circus, a lot proves to be difficult.

    Elevens with high pulls and lawnmower pulls. By the last few sets, I was doing electric lawnmower pulls. Another thing I can work on. Mosey near home base.

    Finished with calf raises – 3 sets.

    Prayers for a successful birth for byproduct’s first 3.0 (grandchild). Enjoyed the talk of the Olympics and the coffeeteria afterwards. It is almost fantasy football time. Is it worth drafting Rogers?

    Fireman Ed

  • Debby doesn’t do Richmond

    Six strong PAX came out anticipating getting soaked. Instead we were treated to a refreshing light rain and an old school beatdown:

    COP on blacktop: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion kicks. Over to tennis courts: Dora 123: 100 Merkins, 200 Reverse Crunch, 300 SSHs. Switch Partners and grab a spot on the grass for 3 rounds of 20 PLTs. Mosey over to soccer field for Triple Check: Carolina Dry Docks, WWII Situps, & run width of field & back. Over to dip bars for 3 rounds of 8 Jerkins.

    Back to flag for 2 min of Mary.

    NMS: Great morning to be out in the Gloom with some old school RVA brothers. YHC was expecting a deluge from Debby but all we had was some drizzle while we got after it. Good to see BT, Swirly, and Shakedown out at 45MoM. With the perfect 6 pax number we had to do some Triple Check and Doras.

    Lot of mumblechatter about last minute BRR training and looking back on BRR training miles and pace of younger years.

  • Moist.

    13 grown boys went out and played in the rain today.

    WARMARAMA – Moseyed to the bus loop. Circled up, gave the F3 Mission and got into it…SSH’s, Dead Man Hang, Imperial Walkers, Ukrainian Soldiers, Helicopter, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The PAX split into three teams but were also asked to keep track of their individual scores as well. YHC and Futon had big plans for this Olympics-style workout but we were quickly humbled by the time limit, rain and math that was required. Here’s what the PAX was able to squeeze in…

    COP #1 – 60-second challenges: As many reps as possible in 60 seconds. 1 rep = 1 point

    • Merkins for 60 seconds
    • Jump Squats for 60 seconds
    • WW2’s for 60 seconds
    • Burpees for 60 seconds

    COP #2 – Basketball: Each team took a hoop and each PAX member got (5) free throws attempts and (5) three point attempts. 1 bucket = 1 point

    • Baseline Bear Crawls at the end.

    COP #3 – Wiffle Ball: Each team had a chance to play HR Derby while the other (2) teams ran laps around the tennis courts. (5) swings/PAX member. 1 HR = 10 points

    INDIVIDUAL RESULTS:

    • GOLD: E.F. Hutton (213 points)
    • SILVER: NTB (212 points)
    • BRONZE: Rudy (207 points)

    TEAM RESULTS:

    • GOLD: Team #1 – Warby, NTB, McGruff, E.F. Hutton (188 team average) 
    • SILVER: Team #2 – Rudy, Futon, Swoop, B.O.B, Nancy Lopez (186.4 team average)
    • BRONZE: Team #3 – Crabgrass, Hermey, Heist, Orange Crush (176.3 team average)

    ANNOUNCEMENTS:

    • NEW AO ALERT! Wednesday, August 28th at Magnolia Green. Hit up Heist for details.

    PRAYERS/WINS

    • WIN – Futon’s mother-in-law received new treatment and is bouncing back!
    • PRAYER – McGruff’s father-in-law is in the hospital.

    Today was my 100th F3 workout, Boys! I’m so thankful to be a part of this group of men and am always honored to have the chance to lead the PAX.

    P.S. – NTB is lucky that basketball was only worth one point out there because YHC was GETTING BUCKETS!

  • Super.

    The Bad Boys of Bon Air gathered in the gloom for the latest edition of the FORGE. The guy sleeping in his car would never be the same again………..Here is a brief summary for your viewing pleasure:

    Mosey to the lower circle for Warm Up:

    Ski Jumps, Imperial Walkers, Copper Head Squats, Mummy Kicks, Hand Release Merkins, Australian Snow Angels, LBC’s, Heels to Heaven.

    Exercise One: Merkin Wave
    PAX circle up and and hold plank. Start with one merkin and work our way around the circle. Build up to 7. Shout out to Meatball for introducing this one.

    Exercise Two: Indigenous Super Mario’s
    PAX form a line and Mario Jump. Man in the back does 10 SSH’s, then runs to the front. We made it all the way back to the flag.

    Exercise Three: SUPER 11’s

    Start in the Parking lot with One Jump Squat. Run and do 10 WWII Sit ups on the summit of Mt. Chaplain. Follow the normal 11’s pattern, but every ascent add one Burpee on the upper lot. Build up to 10.

    Back to the Flag for Numbers, Names, Announcements (see Slack)/Prayer requests

    YHC took us out

    Final thoughts: Great group today as we only had sporadic rain and some wind. We were able to prove that Mario Jumps do get hard if you go far enough and/or up a large hill. Super 11’s also was a crowd favorite?? Boberry’s mind was blown during Mummy Kicks. Nice seeing Blue Moon out again – he has been killing it on the Summer Tour. Strong work by all this morning!

    SYITG

  • Early risers beat the storm

    Four ruckers including one summer tourist and 4 runners converged at the Rutland Clubhouse for what was expected to be an extremely wet journey. The ruckers went just shy of 3 miles. The runners ran around Atlee High School and returned for about 3.5 miles.

    COT – Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.

    NMS

    Good showing for what was expected to be a hard morning of rain. As it turned out, the rain mostly missed us and only picked up as we were leaving. Great job DTH for your many trips to the north for the summer tour. Conversations included everything from homeschooling to how leg and hip pain can actually originate in a different part of the body.

    Announcements

    • F3RVA Pickleball Tournament – August 17
    • Old Glory – At No Toll – September 3
    • Prayers for Corned Beef’s friend

    Well done PAX!

    Gotta Run!

    Phonics