Category: Richmond, VA

  • So much for this being easy

    11 dads and 2.0s hung around after Rocknroll for what us dads were hoping was going to be an easy workout. YHC thought a game of Simon Says would be a good idea to let the kids do a little leading. Turns out they were about as tough as Gunnery Sergeant Hartman (Full Metal Jacket)

    We had calls of 10 burpees, then 11 burpees, and 50 SSH just to name a few.

    Next we moseyed over to the baseball field where we kicked a ball around and every time the ball changed hands that PAX got to call out an exercise or to walk like an animal. Various animals such as T-rex, cheetah, snail, and possibly coming to a Florence Q near you, the flea!

    I’ve been to several Schools of Rock, but this was my first time leading. Great to lead these kids, who have such bright futures, and I hope it was as much fun for them as it was a blessing for me!

  • Mudslide…..Southside

    It ended up being the same 3 from broga that followed up with today’s session(my first on a Saturday there). Last week….16 at the Iron Bridge, 8 at Rock and Roll. This week talk about a flip(24 at Rock and Roll versus 3). My mind came in with a plan A and B, today was plan A

    A little run around including shuffles around the posts near the play area then to the circle for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCs, then a stretch knee to chest each side). A short run up to the little pavilion for a triple check(Tricep Dips, Step-ups, run to the little fence and back). After that made our way to the pull up area where we did 4 rounds: pacer did 6 pullups, other exercises deep squats to the bench, plank walks on the beam. After that a lap on the dirt track, then made our way to the football field

    Time to get brutal…a nasty prostitute 4 corners: 10 diamond merkins, 20 plank jacks, 30 jump squats, 40 burpees. We were pushing hard, State Farm and I said the shirt is coming off. After that, some 50 yard pairs: walking lunges/bear crawls, bernies/regular run, regular run with cross jacks/side shuffles. Time was getting short, enough for one final triple check(with a small frog as a fan watching us): toe taps, side plank dips and run up the hill and back.

    Back to the flag for a final dead man hang, finish then numbers, names prayer lead by YHC to close out the session. I enjoyed being there, a lot more to have available plus there are spots I will use in due time. Check Slack for announcements the convergence upcoming on the 4th, homegrown half/10k 8/3(I believe I will be doing the 10k),

    Right now, I have the strength but the muscle endurance is not there. I saw something and working towards a goal: 100 Merkins, 100 squats, 20 pull ups (non stop). I am starting out small little by little working up but in 3-4 months time(will get it). The next time whether at Rock and Roll or Iron Bridge, I have a workout that will get us all…. Called the Road Warrior 5 different exercises totaling 750 reps. Have a good one and those coming to the convergence, see you there

  • Flexible Fellas

    3 for an early morning Broga session at Rock N Roll. YHC had to dig deep into my bag of stretches for this one. I dont pretend to have Mudslide’s flexibility, or Last Call’s soothing voice…..but we were able to power through. Highlights included the Super Pigeon, Happy Baby, and an old school Butterfly Stretch. With the high humidity, we were already sweating and ready for the Big Rig beatdown.

    SYITG

  • Broga at Iron Bridge

    Time to welcome the broga sessions to a new spot. 3 of us graced the mats getting loose and ready for what’s to come a little later. Started on the ground with a little twists, them up for sun salutations along with lizard, half splits, Warriors 1 and 2, side angle adding single leg balancing with tree and straight leg extensions. State Farm and I can grab the foot and balance on the opposite leg(you will feel those leg muscles shake). EF Hutton grabbed his leg using the alternate hands under knee then extending it out. After 15 minutes, we were done time to get ready for the next part…..

  • But I don’t know your brother

    24 gluttons for punishment (1 FNG!) came out to the steamy park of Rockwood for another version of Rocknroll. To start, PAX moseyed past the monkey bars to a path behind a pavilion, onto a clearing near the community garden for a nice warmarama.

    Various standard warmarama exercises with escalating burpees breaking up each exercise. Also chance for disclaimer, mission, core principles, and credo. Worked our way up to 8 burpees (I think).

    Mosey over to the second parking lot from the back of the park for a 4 corners (prostitute style)

    1st corner 10 Lieutenant Dans

    2nd corner 20 Merkins

    3rd corner 30 V ups

    4th corner 40 air squats

    The humidity was already brutal at this point and the sun was starting to come out. There were plenty of wet spots on the pavement where PAX had performed their V ups with perfect form.

    Next mosey was over to the baseball field for 11s.

    Start with 10 burpees in center field and 1 combination WW2 and SSH working up to 10

    Mumbled chatter was scarce at this point, as PAX were powering through all the burpees and the humidity. But Pool Boy and Florence did break into a race at one point and Florence was caught off guard by Pool Boy’s track star capabilities.

    Mosey back to the flag and a couple of exercises (LBCs, SSH) in sets of 43 in honor YHC’s brother’s 43rd birthday. But Ponch didn’t think it was necessary, since he doesn’t know my brother.

    Circle up for names, numbers, prayer requests, and announcements.

    Great work by the PAX with brutal humidity on this Saturday. And by our FNG Magnum who even did extra work on the Four Corners! I am truly grateful to lead on this morning!

    4th of July Field Day and Convergence at Forest Hill Park. Meet at the Stone House

    Homegrown 5k ruck, 10k run, and half marathon on August 3rd.

    New AO coming to Magnolia Green on August 28th

    Check Slack for more of all the great stuff going on!

  • Putting the 🪨 in Yacht Rock


    Mosey long way around the parking lot before warmerama

    Invisible Jump Rope

    Hairy Rockettes 

    Imperial walkers

    Copperhead squats

    Freddie mercury

    Flutter kicks

    Scorpion kicks 

    Merkin on my down

    Down to the dock. Partner for a Dora 

    100 merkins

    200 squats

    300 LBCs

    Partner runs loop

    TRIPLE CHECK

    From park bench

    Dips and decline merkins 

    Run to other benches 

    Grab a rock for various weighted exercises!

    Circle up

    Spell YACHT, pretzel twists

    names, numbers, announcements, YHC took us out

    beautiful morning to be by the water and listen to some truly smoooth music. TCLAPS to EF Hutton, Rodeo Clown, and OC for dressing appropriately for the occasion.

  • Burpee Hill

    11 regulars sweated out their Friday night libations during a heavy aerobic workout (we traveled over 2.2 miles). For a change, we started with a Mosey to Burpee Hill where we did a bunch of warmups exercises and only one burpee. Piglet was running late and found us. Maybe it was from our Cherry Picker claps?

    Since the Pickle ballers were starting to flood in, I started us with a proper greeting of 11’s: Monkey Humpers and Pickle pounders, running back and forth between the courts. We got a lot of frowns while running. Maybe that was because we picked up all the empty plastic bottles that were left on the ground from yesterday. The “pick” in Pickleball obviously does not stand for picking up after yourself.

    We then went to the soccer fields for a double quarter pounder. Started with 25 Merkins, 50 squats, 75 single count Mountain Climbers and 100 SSH–done at the 25, 50, 75, 100 with Bernie Sanders after each. Second time with 25 HRM, 50 Plank Jacks, 75 LBCs and 100 SSH.

    Tired and wet, we headed back to Burpee Hill for ten minutes of ….Abs. We ended up doing 9 different Ab exercises for 45 seconds each and then a 15 second break. We did WW2, Flutters, Reverse Crunches, Side Crunches (both sides), LBCs, Freddie’s, American Hammers and WWI. We finished with one minute of Burpees (or ten count, whichever you reached first). We left the hill with only 11 burpees for the day. There was some gnashing of teeth and tears of disappointment across the Pax.

    We went back to the flag and had time for some bear crawls up the small hill next to the parking lot. We ran down, bear crawled up, five times.

    After a minute of dead man hangs, we were done. Some were done earlier…

    Announcements:

    7/4 convergence at Forest Hill Park, 7AM.

    Gomer, Hutton and I will be bringing a traveling AO to West End Neighborhoods, Mondays at 6PM. If you are interesting in co-leading with us, please reach out. Hoping to use this to find some more men who need F3.

    Home grown half marathon with 10K and 5K run by SOJ in early August. See Slack for more details on this and more!

    Thanks for letting me lead.

  • A Titanic Run

    One intrepid traveler launched from the banks of the River Lagan in the latest edition of The Clinic. Temperatures were 70 and sunny. According to crew of the HMS Tyne, the following may have happened:

    Depart Donegal Quay, heading north / east along the River Lagan. Weave among the office buildings and former slips to the trucking terminal. Expressed condolences to Frank Sobotka.

    Reverse direction moving one street west weaving eventually back to the banks of the Lagan to the foot bridge. Cross the Lagan and turn left / east, passing the HMS Tyne. A fine Belfast morning to the skeleton crew on deck. Proceeding north / east until arrival at the Titanic Museum, proceeding through the slip where Titanic was built and launched. Continue along the Lagan to the HMS Caroline until fencing ended the available territory. Reverse and head back to the launch point, continuing an extra .15 miles and back to make the full loop a flat 5.0 miles.

    Number, name, and YHC took himself out.

    Announcements (a mixture of up-coming events of YHC’s choosing):

    Westhoe Meeting. Sometime this week. Already happened. Couldn’t make it.

    Convergence July 4. Can’t make it.

    YHC Qing Hoedown and Spider Run Q’s for July 15/16. Took name off Q sheet. Can’t make it. Sorry, Kubota, YHC is not the man you are.

    July 17 Woodsman VQ, The Crossing. Can’t make it.

    July 18 Meatball, Vinny’s Baseball (aka, Wiffleball). Can’t make it.

    July 27, The Bridge. 07:30 a.m. This is a Beat Down in Buckingham. Join me in helping some men transitioning from detention to a free life. Provide a role model. Leave no man where you found him.

    NMS:

    Belfast is not hot. Belfast is not humid. 50, clouds, and 20 MPH wind. But, sea level here remains flat along the docks. The BRR, this was not. This solid training run on a seasonally modest morning provided a nice tour of the Belfast waterfront.

    It was interesting to run through the dock / slipway (the actual space!) where Titanic was built. Far smaller than YHC expected, or perhaps YHC is faster than YHC expected.

  • Evenly Apply Your Sun Screen

    Today’s edition of Currahee called for a bro Code run. Everyone wore yellow except for Doozy. Then everyone ran the bro Code route except for Doozy. But when a HIM takes the lead (for those that don’t know, Doozy runs like the dang wind yall), he pushes everyone to new heights. The entire crew pushed past our turn at Copperas, caught up to Doozy and ran behind Gayton ES, continued on through the mean streets of the FWE (mostly Poplar Forest Dr.), taking a left on Ridgefield and back to the Tamper Flag.

    Pigskin hung back at Godwin HS to walk with kettle bells while throwing in about 200 merkins and 1000 other forms of self flagellation.

    Names, numbers.

    Announcements: July 4th at Forest Hill Park (Batteau/Stone House for Field Day activities), Dry July, Don Draper’s Homegrown Half on Aug 3, and look out for more details about the WE setting up a traveling evening AO. The mission is to get some Sad Clown and turn them into HIMs.

    Prayers for the men of F3 to find men that need what we have so freely been given. If you know a man that could use F3, tell him about it. Don’t just invite him to a workout. Tell him you’ll pick him up. If he says 5:30am is too early – find out about these evening AOs and get him there.

    Missed a lot of regulars today. Hope to see y’all soon!

    Do something good for someone else today. And remember to evenly apply your sun screen. Happy Friday gang!

  • The Murph

    As prescribed, Murph is performed for time. It starts with a 1-mile run, followed by a grueling sequence of 100 pull-ups, 200 push-ups, and 300 air squats. The workout concludes with another 1-mile run. Athletes may partition the pull-ups, push-ups, and air squats as needed.

    Señor Frog and Shiver (3XFNG) ended the work week with the legendary Murph.

    Everyone else decided to do Yacht Rock-Bo.