Category: Richmond, VA

  • Rainy basketball workouts reign supreme!

    Despite the rainy conditions that used to be commonplace for Fireman Ed at Gridiron, 6 mature studs showed up to see what was in store.

    Mosey to pavilion for a close proximity workout. COP: CP, DMH, merkins, LBCs, FMs, ACs. Stay put for elevens. With some furniture rearranging, the PAX found barely enough dry space for 6 to perform 11s with Derkins and 2 count step ups. Then do sets of 10 dips, 15 dips and then 20 dips.

    Wet mosey to bus loop. Fireman Ed special with a running pacer and the PAX rotating with Burpees, LBCs, squats, HRMs and flutters. For some reason, Ed gets the burpees when Attila yogs. Second set involved diamond merkins, pole smokers (which sucked when the rain hit your face at certain intervals), Lt. Dans, Carolina DDs and heels to heaven. At this point the PAX were screaming for variety.

    Stealing or using Tater’s Super Bowl idea, I had divided the PAX into VCU and Richmond and we all played knockout. Richmond won three times thanks to Attila and Tater and despite me. I can’t shoot worth a lick. Attila had the best form. Tater had an impressive knuckler. That is why I play disc golf. We then divided into two groups and played PIG which wasn’t a lot of cardio but it was fun.

    Mosey to home base with merkins called out at certain intervals and a stretch because stretching is good.

    So based on our games, Richmond should win a close one but Richmond rarely beats VCU so we will see what happens. Ended in prayer and a burst of backblast from one of our PAX.

    Thanks for letting me lead. Go Spiders!

  • … and the horse you rode in on

    Six fully erect redwoods gathered on a rainy morning to put in the work rather than lounging on a beach and trying for a cameo on MTV spring break.

    Since we saw NO One out in Byrd park, only the birds singing their renditions of Barry White and preparing for spring can corroborate that this is what happened, more or less:

    6 Success Burpees. Short mosey to a nice size Success Puddle. 10x Success HRM IC; 10x Success APD in cadence. Now properly marinated, we moved on the the real event with a short mosey to the first circle for a COP, welcome, disclaimer, and f3 core principles.

    COP is all IC: 10x Side Straddle Hop, 10x Merican, 10x Don Quixote, 10x Helicopter, 10x small circle + 5x big circle, reverso, keep them arms up for a time, 5x overhead claps, 5x SEAL claps, 10x Merican, Plank, Elbow Plank, 10x Peter Parker, 10x Diamond Merican, 10x Wide Arm Merican, flip it over for 10x WW2 Situps, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita, 10x Box Cutter, 10x Heels to Heaven, 10x Bohemian Rhapsody, 10x Freddie Mercury, 10x Alabama Prom Date, 10x Tuscaloosa Trailer Park Twister, 10x Merican. 25 minutes elapsed. Get Some. Mosey to the amphitheater waterfall feature.

    Descending dips, starting with 18 and decreasing each step. Mosey to the rusty cage.

    Partner up. 3 sets of 10x pullups. 3 sets of 8x jerkins. Jelly arms complete. Mosey to the stage – that large puddle sure looks inviting….

    Triple check, Touch a tree, spreading the love uniquely in sets of 9, 6, and 3. Voyeurs perform Monkey Humper and Squats. Handshake picks the furthest trees to warm up since it is still pouring.

    Mosey back to the waterfall feature (amphitheater), starting at the bottom, descending Incline Mericans (though thought strongly about everyone’s favorite Vee up but wanted to finish out the arms). Arms of Jelly again.

    Quick circle up: 10x Monkey Humper, 10x Gorilla Humper, Mosey BTTF.

    Upchuck took us out. Prayers for Upchucks nephew Chance who is leaving the Corps. Prayers to work on Integrity in ourselves and tactfully help others with the same. Cafeteria at Libbie Market.

    NMS – It was good to get back out and Q after some debilitating painful injury and heavy travel starting in December. Somehow the knee held up – PT working? Or stopping the statins?

    Appreciation to my hardcore brothers for making it out on such a terrible weather day for a little success building.

    Did you know MTV Spring Break has 28 seasons? YHC was shocked, shocked because MTV became difficult to watch when Kurt Loder left and the music videos stopped – and also, in Germany only Eurovision Song Contest was available, but you all knew that – still thinking that was a fair trade for great croissants and beer.

    Also, whilst writing this WNRN Grateful Dead and Phriends in the background played ALL of Phish’s WILLLLLLLSSSOOOONNNNNN, and YHC realized I was missing my good buddy in the rain… Next time.

    Todays weather represent the best conditions to melt the muffin revealing the character, strength, and resiliency of the man underneath. The best part is that warming feeling you get after a warm drink and a hot shower and knowing you pushed yourself successfully to another level – especially after making that decision at 5ish to push the covers off, kiss the M, and get after it in sporting weather. Makes YHC fully appreciate life, family, my brothers, and the leisure to enjoy it all. Grateful. Truly.

    These are only the building blocks for each of us. Our mission is to help each other and then get more men on a path to this same place.

    Get Some!

  • Rain and a Ruck

    Boberry and Big Rig were out on a run, Broadway then I arrived. Big Rig went to get his miles in, the rest of us strapped up, headed out for a morning ruck. One thing with me: I like speed running I haven’t figured that out but rucking I have it down. The goal was to be under 15 minute/mile(our average for 3.38 miles was 14:27/mile). We felt good the rain and wind was there, yet once you get going don’t notice it. After that a little rest, get ready for boot camp

  • Not What I Planned For

    YHC was excited to share an outstanding Q after a couple days of planning, but alas the rain called for an audible. I’ll save the original for another time but today this is what happened :

    Long mosey to pavilion by volleyball sandpit

    Disclaimers

    Do 1 Set AMRAP of each of the following, focusing on good form :

    Incline Merkins

    Squats

    WWII’s

    Dips

    Alternating Lunges

    LBC’s

    Merkins

    Calf Raises

    One Legged LBC’s

    Plank

    SSH

    Alternating Punches while holding Al Gore

    Alternating Straight Leg Kicks

    Wall Sits (only shoulder blades touching wall, low squat)

    Incline Merkins

    LBC’s

    Jump Squats

    Dips

    WWII’s

    Squats

    Mosey to parking behind playground

    3 sprints across parking lot with brief breaks in between

    Mosey BTTF

    Couple minutes of stretching

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests : Healing for Purple Rain’s back and Hermey’s knee & ankle

    NMMS : Thankful for the guys that came out today. Truly one of those “embrace the suck” days. Thought the rain would let up at some point during the Q but it instead waited until after COT to stop immediately haha. This was a good “You vs You” Q with the PAX doing AMRAP on their own rather than a specific number of reps

  • Candy anyone?

    Seven woke up this morning and decided that it is a good day for a run. Someone have promised us intervals, but did not sign up for the Q. So, we discovered that there was no Q. YHC has volunteered to select the route and chose the Handshake route: up along the Pump toward Broad Street, turn either at Three Chopt, part, or Broad Street, and come back to the flag. The Broad Street group got 5.2 miles, others did a bit less.

    YHC did not observe it, but was told that even though a car had another lane and runners went to the sidewalk as it approached, instead of taking another lane the car has stopped. People were wondering if next they would be offered some candy and invited for a ride, unfortunately it did not happen. No one came out. So, the group just continued on running.

    Have a great day everyone!

  • Brocode Fridays

    A trio or rocket pops emerged from the warmth and safety of their vehicles with covered noggins to embrace the cooler conditions of sunny and 70. Here is what occurred according to those that were there.

    Long mosey to James River Football Stadium admiring the newly paved roads along the way. Quick introduction, disclaimer and warm up that included a variety of exercises encouraging conversation at the track. All seems well so let us begin.

    COP 1: Brocode Track work: 3 laps around the track stopping at each corner for a variety of called exercises Brocode style. Mostly moseying in between with lunges called for 1 iteration. Exercises included Lt. Dan, Squats, LBC’s, Dry Docks, Flutters and others that I can not remember.

    COP 2: Triple Check: Exit the track for triple check outside the ticket office. Timer runs 1/2 the parking lot, American Hammers and Curbside Merkins/HR Merkins as an audible.

    Mosey behind Betty Weaver to some wall work. Hoedowns, Muhammad Alis and Air Press. BTTVF.

    Numbers, Names, Announcements, Prayers. YHC took us out.

    NMS: After a long week, good conversation and comradery were the plan for the day. With the cooler temps, YHC elected a more mobile beatdown to keep the chill off but remain dry. Good mumble chatter is always expected with OC and Rosie. Not the most crushing of workouts but the company was great. The worlds problems were all solved but documentation was lost unfortunately. Maybe next time. Have a great weekend fellas.

  • Have you Seen Henrico’s Libraries?

    Thirteen survivors of leap day gathered to discuss various rituals that occur on leap day. Since that was such an enthralling conversation, YHC almost forgot instructions. Almost.

    The Route

    • South on Commonwealth into Windsor Farms
    • Berkshire to Sulgrave for 3/4 of the loop then right on Dover
    • Right on Portland then left on Douglasdale
    • Douglasdale changes to McCloy which dumps you into Carytown
    • Work north with 4s turning left on Grove, 5s turning left on Patterson, 6s turning left on Monument
    • Everyone worked their way back to Mary

    Numbers, names, YHC took us out after Hitch’s story of comparing city libraries to county libraries.

    Moleskin

    YHC needed a flat route today. Despite the calls for intervals, we stuck to the route. Nice work all.

    Have a great weekend everyone.

    Splinter

  • TGIF – Satanic Circle + Assisted Stretching

    TGIF – Satanic Circle + Assisted Stretching

    YHC was unable to decide what today’s theme should be – so TGIF at Satan’s Hill had a variety of elements for all PAX to enjoy. The Warmarama – all Partner stretches. The Thang – Satan’s Circle of weights.  The tunes – 90’s rock and hip hop. The finisher? Coffeerama on the banana truck tailgate. Random grab bag of YHC’s favorites – but somehow it worked. Thanks to this group of Friday Freakbeasts for always being down for the nastiest beatdowns while having some fun. As @boberry and @heist tenderly partner stretched – they saw the following…

    • Warmarama
      • Mosy
      • Disclaimer
      • Partner Warm-ups: Stretch. Booyah Merkins. Leg Tosses. People’s Chair.
    • THE Thang – Satan’s Circle
      • 45 seconds reps, 15 seconds rest/rotate
      • 12 stations, 12 PAX, all 12 stations w/ some sort of weight involved
      • Complete 6 minutes of stations –
        • Take a “break” –  by Sprinting up Satan’s Hill
      • Repeato until death 🙂

    Stations were as follows

    1. 60# KB – Swings
    2. Cindy – OH Press
    3. Heavy Sandbag – rows
    4. Cindy – WW3’s
    5. Light Sandbag – Snatch
    6. Cindy – Curls
    7. Rogue Ball – Squat Toss
    8. 45# Plate – Mario Kart
    9. Cindy – Blockee Burpees
    10. 45# KB – Renegade Rows
    11. Cindy – American Hammers
    12. Cindy – Plank Jax (Feet off and on Cindy)
    • After a few rounds – Finish with BURNOUT ROUND!
      • 20s Reps, 10s rest/rotate – complete all 12 stations
      • One final partner “Catch me if you can” – 3xBurpee + Bernie up Satan’s Hill
    • MBTTF
      • Finish with some partner stretches
      • Called time 1min early for some 2nd F Coffee on the tailgate
    • Names, Numbers
    • Announcements: R&R Ruck, Sunday evening ruck w/ DTH, Sign-up for GTE47!
    • Prayers: Get Purple Rain and Hermie healed up. Thankful for those that could make it out

    Really enjoyed bringing some of the old crossfit tricks to F3. With the focus on rucking/running these last 2 months it’s nice to move a little bit of heavy shit around. So thankful to have a group of guys to start off the Friday/Weekend on the right foot. Nice to get to know Leche and NTB more during coffee time. Shout out to @mudslide for helping bring the sand bags to this beatdown – thanks brother. Great job men! SYITG!

    -State Farm

  • You can find all kinds of things on the internet

    Disclaimer: “If you hurt yourself, it ain’t my fault.”

    I have a link to 33 kettlebell exercises. I printed out a picture and description of 5 of these so we would do some ‘new’ KB exercises. I put the pictures and description for the new exercises on the ground under the covered walkway with a space in between some of the pictures for a ‘regular’ KB exercise.

    Note to myself for next time I do this: Given the prodigious quantity of bitching, I should have also had a piece of paper with the name of the other exercises (Ukrainian Hammer, Triceps) as placeholders for the other spots.

    Warm-up: All in cadence

    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixotes

    Walk to the covered walkway.

    We had the following 7 stations. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and another KB in the other hand and walked to the end of the walkway and back. Then he went to the end (last exercise below: Bob and Weave) and each person moved up one station. In that manner, everyone did each exercise, including the farmer’s carry once in this rotation.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean and Press As you link the 2 exercises together it is important to take a short pause between each movement.
    Ukrainian Hammer
    Thruster combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Triceps
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.

    Then we ran around the island and repeated the above rotation including the run around the island almost twice before we ran out of time.

    Announcements:

    Go Ruck May 4 weekend

    Shoe sizing: see Gypsy for details

    Matthew 6: Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

  • Might As Well Jump

    Four frozen FORGE faithfuls came out on their bonus day of the year hoping YHC would find a dry patch of ground somewhere on semi-hallowed grounds of Huguenot High. Following the sage advice of Van Halen, YHC thought we might as well jump, and jump a lot, on this special leap day. We set off on a long mosey to the turf football field where a hobbled Don Draper caught up to the PAX for the following:

    WARMARAMA

    • Circle up in the end zone for IC movements such as SSH, Hill Billy’s, Helicopters, Merkins, etc.

    COP #1: Longest Yard

    Line up along the goal line for a sustained drive of broad-LEAP burpees that even Christian McCaffrey would have difficulty completing. Stop every 10 yds to perform the movement corresponding to the yardage marker:

    • 10 Bobby Hurley’s / 20 Pickle Pounders / 30 Apolo Ohno’s (double count) / 40 Australian Snowmen / 50 SSH / 40 Australian Snowmen / 30 Apolo Ohno’s (double count) / 20 Pickle Pounders / 10 Bobby Hurley’s… touchdown!

    Last Call displayed incredible athletic prowess with 7-9yd leaps with each burpee, and Don Draper learned of Bobby Hurley. All in all we hit the endzone winded and educated!

    COP #2: Chillcut Leap Frog

    We have to get back to the gate somehow, why don’t we leap frog!? Each of the PAX lines up chillcut style along the hash line while the PAX leap frog one another down the field. All in all a nice duration for an ab-burner.

    COP #3: Super Mario Triple Check

    Mosey to the amphitheater for a triple check. Sticking with the leaping theme, the timer jumps the stairs/retaining wall while the PAX performs flutter kicks, hand-release merkins, and LBCs.

    COP #4: The People’s Tooth Fairy

    Mosey up and down the hill over near the courtyard of the damned that Chaplain introduced to us on Tuesday. Line up for people’s chair. The first PAX leaves the wall to tooth fairy merkin up two flights of stairs and resumes people’s chair at the top while the rest of the PAX follow one at a time. Last Call brought in the six and gave us a quick 30-count from the chair position to release us to mosey back to the flag.

    COT: Numbers/Names/Announcements/Prayer

    • Continue to pray for Don Draper’s flirtatious relationship with IR.
    • Reminder to grab a buddy and sign-up for Breaking Bread on the Q-sheet.
    • YHC took us out.