Category: Richmond, VA

  • Special Permit needed to workout on the grass at Twin Team

    Five PAX came out to see which Westhoe Q was up for Twin Team this morning. YHC took the reigns and we had fun:

    COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Pencil Roll, Heels2Heaven, Pencil Roll, Scorpion kicks.

    11s across the field: HRMs and WWIIs. This took some time, for everyone but Rosie.

    Down to police lights by the track. 3 Burpees at every lightpost up to the baseball bleachers. Stop for 4 rounds of: 30 Benchkicks & 15 Derkins. Up to the BWES field for 4 Corners: 10 HRMs, 20 WWIIs, 30 LBCs, 40 Jumpsquats. Over to the blacktop for some more HRMs and lunges. Back to the flag for 1 min of Mary. YHC took us out.

    NMS: Solid PAX this morning with some veteran SOJers. 11s on the field ate up some time and we got to learn about going rate on Country Club initiation fees around town, ouch. Apparently staying close to campus and playing in the grass is not the norm in the summer at TT. Still good to visit and Q one of the best AOs SOJ.

  • The Best Taste of WestHoe

    One orange tractor company, one American financier, one type of hand gesture for greetings, one very tasty sauce from SE Europe, one tall Butler, one hand tool for carpentry or website for men only, one fast as sh_t wild feline, one California Highway (i) Patrol (s) motorcycle cop and one made from scratch buttermilk biscuit stuffed with Bo Berries and topped with sweet icing converged at the bottom of Satan’s Hill for the latest WestHoe Takeover Q, hot potato style. The following DID occur:

    Kubota Q:

    Mosey to the end of parking lot and circle up for:

    COP: DMH, Reach for the Stars, Helicopters, DQ’s, Ukranian Soldiers, LBC’s, Plank, Fudd’s Wife, Wilson’s Wife, Hand Release Merkins, APD’s

    Mosey to the hill and partner up for:

    Build a Burpee:

    Round 1: Partner 1 runs to a designated lamp post on the hill and complete 5 Burpees while Partner 2 does Kick Outs. Flap jack

    Round 2: Partner 1 runs to a designated lamp post on the hill and complete 5 Burpees while Partner 2 does Merkins. Flap jack

    Round 3: Partner 1 runs to a designated lamp post on the hill and complete 5 Burpees while Partner 2 does Jump Squats. Flap jack

    Mosey to the coupon bridge and partner up for:

    Block the Plank:

    Partner 1 Elbow Planks with block strategically placed on lower back while Partner 2 does 5 Burpees. Flap jack. Repeato for three rounds.

    EF Hutton Q:

    ARK Loader:

    Find a spot by the pool wall and perform different animal movements to the bridge path and back to wall.

    Movements were: Wounded Bear Crawl Left, Wounded Bear Crawl Right, Crab Walk, Bunny Hop, Polar Bear, Duck Walk and Wounded Seals (LOL!)

    Head over to the railings on the other side of the pool and partner up for:

    Jerkins: (3 rounds x 8 reps each)

    Handshake Q:

    Head over to the playground for:

    30 x Bench Kicks and 30 x WW2’s

    20 x Bench Kicks and 20 x WW2’s

    Mosey to the end of the lot and form teams of three for:
    Triple Check:

    Partner 1 does LBC’s, Partner 2 does Hand Release Merkins, Partner 3 runs the parking lot loop. Flap jack for three rounds.

    PAX get into Pencil Roll position and perform 5 pencil rolls(LOL!)

    Back to the flag for some Mary:

    Flutter Kicks, APD’s, and a new one called the WW2 Centipede! You have to see/do it to understand.

    Numbers, Names, Announcements and Handshake took us out!

    NMS:

    What a great morning for the WestHoe Q’s to Clown Car(Truck) to Satan’s Hill and work out with these great men! This was YHC’s first post at SH and won’t be the last. It was hot, to say the least, with no air moving whatsoever. Plenty of new tricks were pulled out of the hat today that were founded in WestHoe. Wounded Seal is the new craze that will be spreading throughout F3RVA soon. You better hope the grass is wet! Block the Plank is easy for the first round, but rounds 2 and 3 are brutal! And Pencil Rolls? Well, they are just fun!

    Thanks for working hard this morning, men! It was tough to breath out there this morning, but everyone pushed through and got a little bit better. Take that hard work with you throughout your day!

    SYITG!

    Kubota

  • Hot and humid

    Four gathered on Friday morning for running or walking. Our route took us up Pump, then onto Three Chopt, before looping back to Pump. Blue Moon was pacing himself, still in recovery mode, while Doozy was conserving energy for tomorrow’s Homegrown Half. Pig Skin, fresh from his vacation, joined us feeling rested and full of stories, including a few grumbles about European parking. SYITG.

  • Two wet to post

    Two dudes posted at Atlee High School in the rain. Corned Beef took the lead.

    The Thang

    After the COP, they moseyed back to the blacktop. At each corner, they did exercises. Corner 1 was 10 merkins. Corner 2 was 20 squats. Corner 3 was 30 LBCs. Corner 4 was SSH. They repeated this 4 times.

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

    Gotta Run!

    Phonics

  • Knoxville loves burpees. Asylum AM

    Posting down range and brought an FNG with me to the gloom. Solid Knoxville PAX.
    Here’s what went down.
    Short mosey followed by the mornings normal, SSH, DMH, merkins and stretching.

    COP 1: AMRAP burpees in one minute. 6 rounds.

    COP 2: 5 burpees, 10 count lateral lunges, 15 hand release merkins, 20 hot seats (jump squats), 25 Superman’s, 30 Apollo Onos, 35 LBCs, 40 bunny hops. Run around the parking lot and repeat-o 3x.

    Ended with 10 burpees with a plank jack and merkin within the burpee.

    We welcomed FNG Greg aka Cataract to the brotherhood. Been working on getting Greg out since October and since we traveled together, the headlock was quite easy.
    Numbers, names, PR, COT.

  • Four for One, What a Deal

    Unlike Kubota, who copies and pastes the same BB 3+ times for Big Data Q credit, here are 4 backblasts in one, saving your precious digital real estate. Check out the first link below, where YHC was given credit for 1 Q and 2 posts in the same beatdown! YHC introduced the PAX to The Beast, though they didn’t think 6 rounds was enough (or, … YHC tried to call Burpees and they just put it off for two more rounds!).

    YHC returned to F3RVA late last night after being with DOD/DOG (Dear Ol’ Dad/Dear Ol’ Grandad) in the hospital outside Atlanta. DOG was discharged to rehab yesterday after 4 weeks and is making good but slow progress. YHC is grateful for the well wishes and prayers from the PAX, grateful to the F3 Alpha PAX for looking after him, grateful to be able to keep tabs on F3 RVA via Slack, and grateful for the time to be with DOG and family. SYITG!

    https://f3alpha.com/backblast/2024/07/31/no-flag-no-q-but-still-a-good-bd/
    https://f3alpha.com/backblast/2024/07/19/atlas-shrugged/
    https://f3alpha.com/backblast/2024/07/22/duck-duck-crab-run/
    https://f3alpha.com/backblast/2024/08/01/beach-bodies/

  • Does it count??

    Not sure if the Westhoe take over of Tomato Run counts when the locals Q-jack the route.

    YHC spent a good amount of time mapping out a 5 mile route in the Rutland area making sure to memorize each turn and distance between..

    Soooooooo when I got the AO and informed the locals, they all agreed: NOPE. That route will get you Run over.

    There for… we followed Phonics on a Dora run that includes paths not on RunJoy mapping app. He did run me down to one of the roads on my map.. yup. Sure enough. Good call not running that road.

    ok.. so anyway.. I don’t have a clue what roads we ran. But we ran and a backblast is posted. Some pax further than others and some Rucked. NO one was run over. The end.

  • No Whitedeer, no breeze

    Four Horsemen rode in to Godwin HS on this swampy morning for some Circus Maximus kettlebell fun. According to the air that was not cool nor moving, the following occurred:

    COP: DMH, Reach for the Sky, DQ’s, Helicopters, Imperial Walkers, Reverse Scorpion Kicks, Suzanne Somers right, Scorpion Kicks, Suzanne Somers left, HR Merkins, Fudd’s Wife, Wilson’s Wife, Jazzercises for a tribute to the late Richard Simmons (R.I.P.)

    Mosey to the bus loop and set-up for:

    Super KB 21’s

    Three exercises were KB Squats, KB Chest Pulls, KB American Hammers (2-ct)

    1 of each, Bear Crawl to curb, Crawl Bear back

    2 of each, Bear Crawl to curb, Crawl Bear back

    3 of each, Bear Crawl to curb, Crawl Bear back

    4 of each, Bear Crawl to curb, Crawl Bear back

    5 of each, Bear Crawl to curb, Crawl Bear back

    Run a length of the bus loop to loosen arms up

    6 of each, Lunge to curb and Reverse Lunge back

    7 of each, Lunge to curb and Reverse Lunge back

    8 of each, Lunge to curb and Reverse Lunge back

    9 of each, Lunge to curb and Reverse Lunge back

    10 of each, Lunge to curb and Reverse Lunge back

    Run

    11 of each, Side Lunge to curb and Side Lunge back

    12 of each, Side Lunge to curb and Side Lunge back

    13 of each, Side Lunge to curb and Side Lunge back

    14 of each, Side Lunge to curb and Side Lunge back

    15 of each, Side Lunge to curb and Side Lunge back

    Run

    16 of each, Side Lunge to curb and Side Lunge back

    17 of each, Side Lunge to curb and Side Lunge back

    18 of each, Side Lunge to curb and Side Lunge back

    19 of each, no Lunges for time purposes

    20 of each, no Lunges for time purposes

    21 of each, no Lunges for time purposes

    Back to the Flag!

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    Nice morning for a sweat fest! The only way there would have been a breeze is if Whitedeer would have shown up. Yes, go ahead and get on YHC for doing the same (almost) routine three days in a row. Great to meet Gaudi and to see Atilla and Lighthouse again!

    Way to work this morning, men, and SYITG!

    Kubota

  • 8 is great at 45MOM

    8 beasts of the gloom appeared at 45MOM for a summer serving of Gumbo. It was extra sticky and a little spicy this morning. 0530 time to Mosey – wait, TYA forgot to wind the grandfather clock last night and is running a little late so we circled back for him…and Hitch…ok, now we are off to the blacktop.

    COP – proper start with slow Abe Vigoda DQs, followed by a bevy of other exercises and much mumblechatter. Truly no better way to start the morning.

    Ok – main event

    Proper Dora

    Partner up at the school end of the blacktop. 1 Partner runs to the fence and Bernie back, Partner 2 does 1 merkin, 2 jump squats and 3 WWIIs – that’s 1. Audible to make the run to the fence twice and back to give Partner 2 time to actually do a few Proper Doras. Completed about 5 rounds and most teams did 50 Proper Doras.

    400 IM Relays

    Mosey over to the tennis courts for some relays. Break into two groups of 4.

    First relay = run, buttkickers, karaoke, skip-jumps. down and back to the end of the court in your specific method while the other 3 plank.

    Second relay = same methods but PAX change what their specialty is. PAX hold six inches while waiting at the starting block.

    Third relay = crawl bear, bear crawl, crab walk, walk crab? Only to end of first court. PAX Al Gore.

    4 Corners

    Around tennis courts – 10 merkins, 20 SSHs, 30 2-ct mountain climbers, 40 squats

    5 MOM

    Mosey back to the parking lot for 5 Minutes of Mary, including Dolly, Rosalita, Flutter Kicks, American Hammers and APDs

    COT, Numbers, Names and Prayers

    NMS – what a great morning. We had a visitor from South Charlotte (Limey) and a talkative bunch. We discussed in detail Bodos’s latest bike accident with thanks that he is ok and also prayers that he hears the message loud and clear – NO MORE BIKE TRAVEL. But, the best moment (or at least best visual) of the day had to be Saab doing skip jumps. If only we had that on video. Then I might be able to get the Bodos summer camp video out of my brain.

    Great morning gents. Thanks for being there.

    Announcements:

    • Homegrown Choose Your Own Adventure Race – 5K, 10K, Half, walk, run, ruck. 0600 at Robious Landing Park behind James River High School. Give me and/or Don Draper a HC if you plan to be there so we can get provisions.
    • Ultimate Frisbee tournament next week 8/6 at NoToll – check Slack and with Swoop
    • Pickleball Tournament 8/17 – Hitch/Oyster
    • 10-year F3RVA Anniversary 9/21-22

    No More Gumbo for You

  • A classic audible

    11 men gathered for this weeks episode of The Forge: Tuckahoe Takeover edition and this is what transpired

    Arrival 5:27:36 when YHC arrive the AO was already secure, 9 men ready and waiting with bated breath. 5:29 Snuffaluffagus arrived and off we moseyed. Extra long mosey with a few circles until Last Call started to complain.

    COP to include various exercises to included Scorpion Kicks and Inverted Scorpion Kicks, also a couple of Pencil Rolls.

    Mosey down towards the Track and stop at the Softball Field. The first gate we looked at was locked so we hopped the Fence. Easily task for some. Get in groups for a Triple Check. Man 1 does HRM’s, Man 2 Squats, Man 3 runs the track next to the fence for the entire field, 3 rounds.

    Mosey towards the Football Field only to find out it was locked. The Audible begins. Mosey over to the Loading Dock and partner up. P1 Wheelbarrows up the Ramp and then both partners run down and around. Switch.

    After the debacle of jumping the fence it is obvious work is needed. Same partners. P1 hop up and down the Loading Dock 5 times while P2 Squats. Switch.

    Line up for Pencil Roll Train. First stop Merkins, 3 count. Pencil Roll to the right, 3 count. Next step 10 WWII’s, Pencil Roll left, 3 count.

    Wall Walk – tight rope walk up the wall. Walk down the railing.

    Start the mosey back, stop by some Toe Taps and Dirty Hook Ups on the wall.

    Continue the mosey back to the Parking Lot. Crawl Bear to start then Bear Crawl. Mosey the rest of the way to the Flag and do 5 Burpees in Cadence.

    Announcements – Tuckahoe Takeover continues, Homegrown Half this Saturday at 0600 at Robious Landing Park. 5k/10k/Half Marathon, 2nd F at Tryhard tonight, see Slack for details.

    Prayer Request – Recovery for Bodo’s after his Deer attack. Safe travels for Sunspot on his way back to Pennsylvania.

    NMS – good times today, there is no shortage of things to do at The Forge. YHC’s ideas were thwarted by a locked gate but there were plenty of audibles that kept us busy. YHC was glad to bring Pencil Rolls back to The Forge.