Category: Richmond, VA

  • Hammys and Calves

    Tres Gringos decided to leave the air conditioned comforts of home to stretch and moan prior to the real Oyster sweatfest. Requests were passed down for concentration on hamstrings and calves. These areas were hit along with glutes, shoulders and back. Shavasana was enjoyed but ridiculed for length. Sorry gents but sleep happens at work. Great work today fellas. Thank you for coming out early.

  • 70 and Sunny!! Let’s Go!!!

    12 big dogs woke up a little earlier than yesterday, ready to attack the day. Let’s Goooo!!!

    Warmarama: Slow mosey to the back of the church parking lot, Helicopters, DQ, Helicopters, Arm Circles, Imperial Squat Walkers, Jazzercize, Cherry Pickers, Merkins, Hand Release Merkins, Pencil Roll, Alabama Prom Dates, Inverted Scorpions, LBC, Flutter Kicks, 6Inches

    The Thang:
    Triple Check1
    Squats, Merkins, Run x 3

    Triple Check2
    Squats, Hand Release Merkins, Bernie x3

    Love Hill1
    Bear Crawl, Lunges, Broad Jump Burpees, Runner to the top and back (Switch, Repeat)

    LoveHill2
    Broad Jump Burpees, Broad Jump Burpees, Broad Jump Burpees, Runner to the bottom and back (Switch, Repeat)

    BTTF
    4 Minutes of Mary (Sorry Splinter)
    Numberama: Namerama
    YHC took us out.

    NMS: Yesterday at Hoedown our friend Cal Worthington (downrange) requested a good AO with a bit of mumblechatter. As luck would have it, First Watch would be close by. No other AO can match the mumblechatter and overshare that one would find at the 5am First Watch AO. Well done boys, you did not disappoint. Did anyone ask Cal what he does for a living or how he got his name? Coffateria always great.

    Other news:
    Last Call is having a really really great week.
    Kubota promises to post more.
    Ronnie’s opening argument was on point!
    Splinter will do his Mary exercise tomorrow at 45MOM
    Cal will tell anyone who wants to know about his F3 name, just ask and ask again
    Strong opinions about VQs and Rucking…..

    See you in the Gloom
    Oyster




  • The Lovers of Five

    The Lovers of Five

    We had five this morning. Reminds me of a classic Sesame Street skit from the 70s.

    “Gimme Five” was performed on Sesame Street in 1979. The singing group “The Lovers of Five” (consisting of Gordon, Bob, David, and Luis) sang of their admiration for the number 5 on a stage adorned with numbers. The song is a parody of “Float On” by the Floaters. I will post a clip on the Slack stream.

    The four regulars welcomed our guest Pitmaster from Charlottesville F3 and we danced and sang just like the Lovers of Five. Our dance numbers included WW2s, HRM and Squats and 3.5 miles of running.

    Give me 1,2,3,4 but if you love me more, give me 5.

  • Swung

    8 model HIMs posted to the old hundred for some KB action. Great to see everyone! I was concerned Wildcat had gotten the best of our local PAX yesterday but later reprimanded myself for such thoughts; F3 men ALWAYS rise to meet any challenge. With a choice playlist (Talking Heads, Stones, Dire Straits, Bon Jovi, etc.) and occasional mumble chatter supplying the soundtrack, this happened.

    Warmaramma: Andy Dufresne stretch straight up the middle, then right and left side stretches for the lats, helicopters, deadman hang, grass grabbers, deadman hang to right then left sides, SSHs, hold a deep squat position for a nice stretch, Wilson and Fudd’s wives, 10 slow & deep merkins, lay on your back with right then left knee held to chest, overhead triceps stretch

    The Work: Groupings of two exercises, one performed directly after the other (a superset), all with kettlebells, we performed each grouping 3x

    20 swings, 20 (10/ leg) single leg deadlifts, repeat 3x

    20 (10/leg) reverse lunges, 75 calf raises, repeat 3x

    20 Romanian deadlifts, 15 WWIIIs, repeat 3x

    40 one arm rows (20/side), 20 merkin pull throughs, repeat 3x

    Biceps curl 21s, 15 skull crushers, repeat 3x

    To run down the remaining 1.5 minutes, a ring of fire. Time called. BTTF. Oh. We never left the flag.

    F3rva has so much to offer; between boot camps, rucks, KB workouts, runs, and other spur of the moment activities, there is a ton of variation to keep from overtraining while torching calories and encountering HIMs. The blade stays sharp.

    Announcements: A lot happening in the world of F3rva, and it’s great to see. Field day convergence 7/4 @ Forrest Hill park. Daddy/daughter dance in early November. An upcoming family camping trip. If you see an opportunity on Slack to help out, especially in areas where your heart and skills are in alignment, reach out. Get in the game. Be a part of the rising tide which lifts all ships.

    Prayers: No requests, but there are always unspoken needs. Hermey took us out.

    Thank you everyone for turning out and putting in the work. It is always my privilege to lead such great guys!

  • Not quite as humid

    Five runners and one walker convened for this week’s Spider Run. YHC reiterated the directions posted the day before and off we went.

    Everyone head out the batcave and turn right on River to Westham Station. Go up South Ridge to River and then turn around.

    • 4s return to the flag
    • 5s back down South Ridge and right on Ross to the bottom and then back up and return to the flag
    • 6s same as 5s plus up Highland and back down to Westham Station and return to the flag

    https://onthegomap.com/s/oqhddi16

    Announcements

    • Congrats to Hitchhiker and his family on their new addition!
    • Summer Track Series at UR. See Faceplant or Phonics for details.

    YHC took us out.

  • Namesake Shenanigans

    5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:

    The THANG: 

    WARMERAMA: 

    • Mosey up to the entrance field and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the Football Field for the BERMUDA BEAST
    • Total of 7 stops including field-end with x7 reps of each exercise at each stop
    • B – Burpees
    • E – Elbow Slides
    • R – Rosalita Dips
    • M – Merkins
    • U – Ukrainian Soldiers
    • D – Dippers (Ball, 2-ct)
    • A – Am Hammers (2-ct)

    COP #2:

    • Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
    • Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero

    Mosey BTTF:

    • Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
    • x10 Werkins
    • x10 Merkins
    • x10 Diamond M’s
    • x10 Carolina DD’s

    COT:

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

    NMS:  Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
    • July 4th FIELD DAY Convergence, 7am at Forrest Hill Park

    Prayer Requests:

    • Big Rig’s M seeking new job
    • State Farm’s M health
    • Posh’s son with a bad rash
    • Pool Boy’s friend Tommy recovery after recent vehicle accident

  • Downrange at The Shed- Houston TX

    WARMUP: Mosey Lap 5 Burpees Motivators from 7 to 1 10 Abe Vigoda 10 Batwings (LBC, Flapjack, Ray Lewis, Seal Claps, Moroccans) 10 Speed skaters OYO 10 Feet together Push Jacks ( Plank position, jump right center left center)  THE THANG: Carry coupons to Slappy’s steps Thrusters with coupon, No Cheat Merkin, Dips, Step Ups (10, 15, 20) OYO Run big lap in between sets  Mosey back to flags and circled up 10 Curls on cue 20 KB swings Everyone holds coupon in position while one pax performs exercise at a time in rotation Overhead hold/ 5 OH presses Goblet Hold/ 10 Goblet Squats Plank/ 10 Merkins  MARY: Flutters until time ( 1 minute)  ANNOUNCEMENTS: Pizza night at Wolf’s this Thurs Sign up for Texas Coastal Relay ends this week  COT: Taps for Halftime  Use the ‘New Backblast’ button to create a new backblast.

    Great group of guys down in TX. Welcoming a fellow downranger again. Total sweat show this morning.

  • No orange slices

    Thirteen posted for the most recent GridIron offering, enjoying the coolest weather available in anticipation of higher temperatures later in the day. Greetings and gathering in the Pouncey Tract parking lot followed by a short mosey, starting at 7 AM sharp, across the adjacent football field to a shady area just inside the middle school’s track. Warmup with Imaginary Jump Ropes, Imperial Walkers, Don Quixotes, Helicopters, some Dead Man Hang, Shoulder Taps, Suzanne Somers(es), Alabama Prom Dates, Arm Circles, Overhead Presses, and a few Burpees.

    Move to the western straightaway of the track for a 40 yard run, 20 yard Lunge Walk, and 40 yard run in the straightaway, followed by an easy jog around the turn to the other side. Repeat twice, moving around the track, increasing 40 speed a bit each time. Finish with a single 40 on the school side of the track.

    Come down the hill from the track to the school’s soccer field for a Merkin ladder. At the northwest corner, complete a single rep. Jog together halfway down the end line for two reps. Together to the other corner for three. Continue, together, stopping at each corner and at at the halfway point of each side of the field for increased reps, finishing with 21 reps.

    Mosey back to the football field. Line up and complete three Pole Smokers at each chain link fence post on the small fence adjacent to the football field, working from east to west. Wait for all to finish.

    Resume mosey to the rubberized playground. Circle up for Little Baby Crunch round with variants. COT once done. Coffee for the willing at the usual spot followed.

  • It’s All Fun or Games

    Four runners enjoyed some fun or games. Congratulations are in order for Phonix and the Trail Mix as they spun their records, high tempo track lap after high tempo track lap, to produce two hits. Opus and YHC need a bit more work in the studio. Meanwhile, ruckers rucked for 45 minutes, except for Corn Beef. After numbers and names, Yardsale took us out. Please keep your brothers and their families in your prayers.

  • Muscle that FNG Up

    Big Rig and YHC are working their way up! Still waiting for some assist bands to aid in our muscle-up journey, but we put in some early work today before the DTH beat down! Big Rig might be the only guy to EH an FNG at 5:25 in the morning! Hopefully he comes out soon!

    • Warm-up
      • Arm Circles
      • Helis
      • 4 sets of 10 – Scap Shrugs + Dip Bar Walks
    • M/U Practice
      •  jump Muscle Up practice sets
      • Other Partner 20 Reps of Straight Bar Dips
      • 4 sets
    • SuperSets
      • 4 x 8 Pull-ups Strict
      • 4 x 12 Standard Dips Strict
    • Escalator Sets
      • 1 C2B Pullup
      • Trade off, 2, and up then reset
      • 4 minutes

    Great work with a sore chest from yesterday’s work at the Alamo!

    -State Farm