Category: Richmond, VA

  • Don’t pack up your cold weather gloves just yet

    A dedicated dozen, of the bakers variety, fought their way through debris from last night’s storm to post at HBR. We did:

    COP: SSH, Don Qs, Helicopters, Ukrainian soldiers, Merkins, LBCs, Scorpion kicks. Mosey down to the end of the track for 2 rounds of 25 PLTs. Then over to the football field for a Beast: Merkins, WWIIs, Squats, HRMs, Jump Squats, Crunchy frogs.

    Over to the Jerkin Gym only for the PAX to say it was too soggy. Instead over to benches for 3 rounds of: 30 Benchkicks, 15 Derkins. Mosey back to the parking lot. 2 rounds of sprints across the lot and back. Back to the Flag for 2 min of Mary then YHC took us out.

    NMS: Several PAX posted even though they were without power this morning, way to wake up in the Gloom. Lots of whining about getting wet on the football field. Then everyone was treated with a wet ass stuck to the frosty benches on the benchkicks.

    Pinto showed his dedication by waking his M up to cut up a tree that fell just so he could get to HBR this morning. Knowing his record with chainsaws that is impressive.

  • My Goodness, My Guiness

    A smooth bakers dozen of SOJ finest leprechauns embraced the cooler temps for a joyous St Pattys Day Beatdown. Here is how things went down in our search for the elusive pot of gold.

    Mosey to the large parking lot paying the toll along the way 20 dips and 20 incline merkins at the bridge. Continue the mosey with eventful mumble chatter persisting along the way.

    Circle up for introductions and salutations. Rule of the day for anyone not wearing green, a burpee is required following each exercise. Warmarama included the following: SSH’s, DQ’s, Helis, Jazzercise (with toe taps), Merkins, LBC’s, DeadBugs, a bit of Broga. Burpees were appropriately allocated along the way.

    The Thang:

    Wosey to the corner for 4 Corners, Lady of the Night Style: 10 HR Merkins, 20 WWII’s, 30 2-count Shoulder Taps, 40 Monkey Humpers. Brocode style.

    Brief Wosey to the drive aisle for 11’s. Lunge across the road for 10 American Hammers, Bear Crawl Back for 1 merkin. Repeato.

    Wosey to the Gate for a quick triple check. Timer runs to the water tower and back, LT. Danny’s and Monkey Humpers. 1 round completed for time.

    BTTF for 1 burpee as time was called.

    Numbers, Names, Announcements and Prayers. Oyster looking for Breaking Bread volunteer for Sunday March 29th. Good time and great way to include your family in this awesome cause. Sweet talk a few Kotters and missed faces into emerging from their winter stables to embrace the gloom.

    YHC took us out followed by coffee (thank you Snuff) and appropriate Irish beverages provided for celebration by the Pax.

    NMS: Good to get back on the Q sheet after a long hiatus. Typically St. Pattys is a good start to the spring like temps, however seems like the 4th winter is still upon us. Good to see some new faces out and coffee is always enjoyed. Green is not a popular color for F3RVA clan so burpees were properly distributed instead of pinching. Always a fun time at the top of the morning. Thank you boys for the opportunity to lead.

  • clean up on aisle 5

    rolled up to find an aisle five sighting and a cold fricking morning.

    COP-we got right to work with a warm up with some side, straddle hops, some little baby crunches and some dojo Dan.
    THNANG

    KB     OH

    DO EACH SET 3x

    30 sec break in between each

    Set1

    Swing x16

    Deadclean (squat W a clean 1 hand)x 16

    Curl x20

    Ww3 x16

    Set2

    Skull crusher x15

    Goblet clean (squat w a clean 2 hand) x20

    Single leg deadlift x 8 each leg

    Halo x10 each way

    Set3

    lawn mower x20 each side 

    Thruster x20 

    Alabama prom x20

    American hammer x 30 single 

    Set4

    Bench press x 20

    Lunges x 10 each leg

    Merkin/dry dock pull thru x 12

    Ponch brought us out

    pleasure and privilege

  • Mammoth Bros!

    2 Mammoth Ballers emerged from the gloom for a big ball of a time! YHC brought out the competition bell to get doubly wild with a KB routine that had the quads and forearms pleading mercy! Commando saved the day with some hand warmers as YHC must have either the wrong winter gloves or some poor circulation in his fingers(call me chicken fingers(frozen)). Here’s what you sorry fartsackers could’ve witnessed!

    Warmarama!

    • Mosey to the helipad
    • 17 SSHs IC
    • 17 Mountain Climbers IC
    • Wilson’s Wife
    • Fudds Wife
    • Toe Grabs
    • Butterflies
    • 17 Helicopters IC
    • 17 ish Tie Fighters IC
    • Mosey back to the balls!

    The Thang!

    8 Sets – 30 break after each set.

    • 2 Kettlebell Squat Thrusters – 6 Rep
    • 1 KB Tricep Extensions- 12 Reps
    • 2 KB Farmer Carry 100 yards – replace final set with counterweight oblique dips.
    • 1 KB Goblet Squats – Sissy Style 10 Reps.

    That’s about all we had time for this gloom. CoT and Commando prayed us out! Prayers for Commandos good friend Tim who was diagnosed with Alzheimer’s and prayers for our PAX Bam Bam and his family!

  • Absolutely Abalicious

    4 Gloom Warriors met in the dark parking lot of The Deep, awaiting whatever it was that was about to confront them. Attila and YHC warmed up with some running, while Gomer and Roger Roger came in on 2 wheels each. Welcome and disclaimer. COP: SSHs, arm circles, DMH, DQs, WWIIs, Mt. Climbers & Merkins. Recover.

    Mosey to The Hill for 11s. Jump Squats and Heels to Heaven.

    Mosey to the bus loop. Bear Crawl to the next lamp post. Pax picks an ab exercise. 20 were done. Lunge to the next lamp post. More abs. Bear crawl. Abs. Lunges. Abs (we did all sorts: side crunches, crunchy frogs, FMs, flutters, crotch grabbers, LBCs, V-Ups, etc.). We modified when the rain started, but continued the same concept under the bus loop awning.

    Gomer regaled us with a tale. The point: You can do a helluva a lot more than you think you can. Get your mind right.

    Next up: A Lindsay – SSHs & Reverse Crunches.

    Next: Shoulder Taps – until the Q says stop.

    60 seconds left: 60 second leg hold…hold it….hoooollld it…aaaaaand time.

    Well done men!

    BTTF for names and numbers.

    Announcements: None ATM.

    Prayer Requests: Prayers for Roger Roger’s family, his father in law, and his buddy’s and their families from United, some of which are overseas and some of which recently lost their lives.

    I’m grateful for these men for showing up today, even with Wind-Mageddon looming. SYITG fellas!

  • The Tax Scourge

    Four Fine Fellows found their way to the finest and cheapest country club in the near West End. OBT and Hitch got some pre-laps in, but once we were all gathered we jumped right in:

    Tabata 1:  Goblet Squats / Imperial Walkers

    Run a Lap!

    Tabata 2: Kettle bell Swing / Overhead Press

    Run a Lap

    Tabata 3: Alternating Lunge Pass unders

    Run a Lap

    Tabata 4: Bent Over Alternating Rows

    Run a Lap

    Tabta 5: Tricept / Curls

    Run a lap

    Tabata 6: Ab work

    Run 2 Laps!

    Numberama, Namerama, YHC took us out

    YHC: lots of mumblechatter this morning about the complexity of US Tax Law, how to best do your taxes, what counts as a fair deduction, and whether Hitch can write off the time spend creating Porta Dash.

  • Deer and Boberry sightings

    Three dudes gathered at the Pump House for another edition of Sunday Funday. For the route, we crossed the bridge then made our way along the soutside before crossing to return along the North Bank. Saab broke away at Brown’s Island and ran up the Memorial Hill before returning along the roads. Helix and YHC put in 7.1 miles.

    Along the way, we ran into Boberry who is training for a 50K. There was also a deer on the trail that startled YHC as the deer and a companion took off down the hill.

    Gotta Run!

    Phonics

  • Rodeos and Creed

    Bullseye and YHC braved the elements this morning which consisted of warmer weather and a sprinkle at times.

    Route – south Helmsley maybe back around to Netherfield, little golf course path back to Albion and home. 4 miles.

    Bullseye went to a rodeo in Houston and saw Creed. He wins.

    Stay safe.

    -Singer

  • “There’s no place like home… or the Alamo!”

    With a “tornado” possibility, the movie goers (HIMs) were fortunate to get a ticket to a Wizard of Oz Workout.

    Warmaroma – (Kansas) = SSH, Copperhead Squats, Dead Man Hang C,R,L, Cherry Pickers Arm Circles.

    “There’s No Place Like Gains” = Mosey to the modern home section and partner up for a Dora. P1 runs down to the cul de sac, alternating 100 merkins, 200 squats, 300 SSH.

    Then, the RAIN hit. So refreshing but ominous of things to come in the “movie”.

    “Yellow Brick Reps” = Mosey down the road to the traffic circle for a curb crawl, indigenous style. End of the line runs around the circle while the PAX crawls to the right. We didn’t get yelled at this time as all of our memories remember!

    “If I Only Had A Six Pack” = Mosey down the road until the road ends and there is a cul de sac to the right. Triple check. 

    P1 runs to the end of the cul de sac, 

    P2 does monkey humpers 

    P3 does LBC’s

    “Wicked Side Stitch of The West” Run = Indigenous Run where last person does 5 Firecrackers. We traveled back to Kansas this way and made it “home”. The “Dorothys” were safe… or were they…

    SHARKNADO Ring of Fire to end it. Each HIM picked their worst workout and we completed 5 reps.

    Time Ran Out.

    Named new FNG – Fender , Welcome!

    This workout meant a lot to me and my state of health. My dad is suffering heart failure and I constantly track where my dad was when he was my age now… 2 years ago, I was headed down that same cardio path of wrecking my health… Because of F3, 2 years later, I am healthier than he ever was and I am creating my own longevity through the hard work we do on the pavement and the fellowship we create as friends. I truly turned my mental and physical life around because of these gentleman who make me smile every time I see them and who push me into a more improved man. For my 2 year anniversary… I want to say THANK YOU to you all for just being there day in and day out. We are an amazing group of men. I am so proud to know each and everyone of you. Thank you!

  • HB WOD: The Calm Before the Storm

    An enthusiastic group of 9 assembled for the latest edition of Huge Bells. The skies looked ominous; but the fellas were ready to put in some work. Here is a brief summary for your viewing pleasure:

    Grab the KBells for a Slaughter Start on the grassy knoll. Bear Crawl up hill, overhead carries on the flat sections, regular mosey downhill.

    Warm-Up in the parking lot: Mario Jumps, Karoake (x2), Minecraft Walk, Butt Kicks, Bernie Mummy Kicks, Side Shuffles, BOC’s.

    Mosey to the Amphitheater area for Exercise One: KBell Wall of Death
    5 rounds of 20 Wall World II Sit ups, People’s Chair Upright Row, Wallabama Prom Dates (with Kbell), One Legged Shoulder Presses, People’s Curls, run to the abandoned school and back.

    Back towards the flag mixing in a couple exercises: Around the Worlds, Reverse Arm Curls, Bernie with High Hold, Lunge Walk.

    Numbers/Names/Announcements/Prayer Requests

    Stag took us out.

    Final Thoughts: Amazing effort by all the PAX this morning! By the end we were all swole and ready for the F3 Calendar photo shoot. Well deserved cups of coffee were provided by Snuff. Good luck to NTB as he starts his new job – just smile and nod!

    SYITG