Category: Richmond, VA

  • Not your birthday

    Burpee beast – broken?

    Not today, Chum. Something else.

    Other stuff. Then coffee.

  • Garmin says 3:12am. Time to go

    5 HIM’s launched from Twin Team at Garmin CT of 3:12am. 45 minutes of solid work completed – you can believe that! It was YHC’s first bootcamp of the year and he may have been a little rusty.

    We exercised. We ran. We laughed. We made fun of each other. Only Tobit cried.

    Have a great day.

  • No Cops, Except the Mall Cops

    One warrior of The Gloom ventured into the frigidity in the latest edition of The Clinic. Temperatures were 70 and sunny (well, 67 and sunny). According to the Mall Cop, the following might have happened:

    1. Industrial theft at the JC Penney’s, ‘cause that place doesn’t have enough business to justify a tractor trailer delivery at 05:00.

    2. Heavier than desirable dude ran past as part of 5 mile run. No unplanned rest stops.

    Number, name, and YHC said a little something-something to put the day into perspective.

    The Clinic hits the road next week. F3 Marco Island here we come…

  • “You gotta get it wet before you stick it in”

    10 beasts showed up this morning for a good ole’ slippery when wet workout at Satan’s Hill. Swoop and YHC went back and forth when planning the Q due to the possible threat of snow and slippery conditions. We were pleasantly surprised by the sunny and 70-degree morning rather than the snow! According to a local dentist that informed us and a recent patient that “you gotta get it wet before you stick it in,” the following went down:

    YHC started us off with a Warmup: SSH, Helicopters, Arm Circles, Reverse Arm Circles, Deadman Han

    COP 1: Partner up for a Dora from Hell – 100 Side lunges with block thruster in the middle, 200 Incline merkins, 300 Windshield wipers over vertical block; Timer performed lunges carrying coupon overhead which gradually became carrying coupon perched on the 6-pack x 20 yards and Bernie back.

    COP 2: Triple Check – Curls with coupon, Kick Sits, Timer runs to end of the parking lot and back.

    Q tossed to Swoop…

    COP 3: Mini Build a Beast on Satan’s Hill Jr. 5 Burpees, run up and back; 5 Burpees, 10 Crunchy Frogs, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, run up and back; 5 Burpees, 10 Crunchy Frongs, 15 Imperial Walkers, 20 Copperhead Squats, run up and back.

    COP 4: Circle up for various stretches called by PAX members.

    Numbers, Names, Announcements (Purple Rain’s 1 Year Q at Rock N’ Roll 1/20, Frozen Triangle 2/10, Grow Ruck 5/3-5/5, Prayer Requests (Blacktop’s father battling illness, Yeehaw’s coworker’s wife battling cancer, Cookie’s friend’s father battling illness, Continued prayers for Yeehaw’s daughter, Liv, as she continues to show improvements (Girl is a fighter!), Continued prayers for Wildcat in his recovery from recent shoulder surgery (Hope to see you out there Monday at the Alamo).

    You could hear moans and groans throughout the Dora with very little mumble chatter, but it picked up as the workout went along. From silly banter about Cookie pulling into the parking lot, parking for 30 seconds, then zooming off back home (we all assumed nature called, but he forgot his gloves), to excellent dental advice, to Nancy Lopez getting a second wind during COP 4 with some mean Jazzercise. We determined he just had to “get wet to stick it in.” It was a great morning and fun had by all. It was a pleasure to lead this group and look forward to many more. Keep pushing fellas!

  • Nine Rights Don’t Make A Wrong

    With nary a virgin street anywhere near Godwin, nine behemoths pounded the same old worn-out pavement. Here’s where they went:

    The Route

    • Lap around Godwin and take path on left to Maremont
    • L on Raintree
    • R on Ridgefield
    • R on Flintwood
    • R on Falconbridge
    • R on Hickoryridge
    • R on Falconbridge
    • R on Pump
    • R on Ridgefield
    • R on Raintree
    • R on Maremont and finish lap of school to the Shovel Flag

    Numberama, Nameorama, COT

    MOLESKIN

    Like a one-armed kayaker, this boat only went one direction.  Nine runners, nine rights.  Running sucks.  YHC fell in a hole. The end.

    ANNOUNCEMENTS

    • Purple Rain 1 Year Anniversary Q at R&R tomorrow
    • GTE – sign up
    • Sportable needs volunteers – see Gumbo

  • That’s not my pocket

    3 ruckers and 2 runners braved this morning.

    The ruckers started at 5am and got in 3.5 miles.

    The runners started at 5:30am and did the Bojangles loop and Cool Spring loop to get in 4 miles and change.

    Numbers, names, No Idea took us out.
    Great job gents.

  • Five Alive

    Welcome to F3 on a cold rainy (shoulda been snowy) morning!

    COP — Hillbillies, Crunchy Frogs, DQ, Helicopters, Dying Cockroach, other thangs

    Lazy Dora
    100 — Mountain climbers and static plank
    200 — LBC’s and 6 inch hold
    300 — SSH and Al Gore

    How about some form 4 corners?
    1st corner — 5 really good full range of motion merkins
    2nd — 5 really good, deep squats
    3rd — 5 really good feet on the ground WW2 situps
    4th — all of the above

    Next iteration — do 7 — same exact thing

    Final iteration — do 9 — same exact thing

    11’s
    featuring donkey kicks and Smurf Jacks

    2 stump merkins then hold BTTW for 20 seconds
    4 stump merkins and hold BTTW 20 seconds

    A few stretches and YHC took us out!

    Great morning for a workout SYITG!

  • Circle of Beef

    YHC felt the need to bring the south-side cred up to the Midlo maniacs at Timberwolf – what a delight! 10 ice warriors were up for the challenge and received a frozen beatdown on this 20′ morning – the secretly pre-placed kettlebells whispered the following…

    • Warmarama
      • Get warm – 20 mtn Climbers OYO
      • Mosy
      • Inch worms, merkins, Ukrainian soldiers, dead man hang
      • Continue Mosy – football style warm-ups along the parking lot lines
    • COP 1 – Tennis Court Indigenous Crawl
      • Line up along fence – all crawl to the left in plank position
      • Rear Pax does merkin – sprints to the front
      • 1/2 way around the fence line
      • Stop – I.C. Xo’s
      • 1-legged squats (20/leg)
      • Repeato indigenous crawl back to the front
      • 1-armed merkins (10/arm)
      • Note: Doing supported 1-legged/armed work allows us to focus on building muscle in perhaps our less dominate side that we naturally tend to favor – great burn!
    • COP2 – CIRCLE OF BEEF
      • YHC had placed a clocktower full of weighted implements in the rear parking lot
      • 10 stations – each station was “tabata style” – perform 50 seconds/to failure – then 10 second break as we rotated to the next station
      • Each pax got to experience the love at each station along the circle…
      • 1 – 62#KB – Squats/Swings
      • 2 – Wide Grip Merkins
      • 3 – SSH’s
      • 4 – Cindy – Curls
      • 5 – Dr. W’s
      • 6 – Cindy – Skull Crushers
      • 7 – Burpees
      • 8 – 45# KB – Upright Rows
      • 9 – Mountain climbers
      • 10 – LBC’s
      • Finisher – 1 minute plank – F3 CREDO AND PRINCIPLES!
    • Indigenous Mosy back to the tennis courts
    • COP 3 – Merkin Jax Suicides
      • A crowd favorite from my last R&R Q – follows the suicides framework
      • 1 HR Merkin
      • Bear Crawl to 1st line
      • 4 Plank Jax
      • Crawl Bear back
      • Repeato to next set of lines with 2/8, and 3/12 of aforementioned XO’s
      • Timed out at the 3/12 set and MBTTF
    • Flag – Stretch – TIME!
    • Numberama, Namearama
    • Announcements
      • Frozen triangle 2/10
      • GTE Training
        • Before R&R
        • Pumphouse Sunday
        • ALSO – doing a 7am Sunday Longmeadow (chester) Ruck for those on southside – hit up state farm for details
    • Prayers
      • Healing for Cookie’s family friend
      • Wildcat surgery recovery
      • Doozy for new business/bidding opportunity
      • Staying safe from cold and flu season!
    • NMS

    What an honor to lead at Timberwolf. This AO was my 2nd ever posting for F3 back in May so I’ve felt welcome with this team. Great AO that always has some good mumble chatter and hilarious jokes. Props to several PAX (Mudslide, Heist, et all) who did not shy away from the 62# KB work – way to push it and gain some muscle! Make sure everyone stays safe and protected from the nasty colds and flus making their way around – SYITG!

    -State Farm

  • Say No to the Fart-Sack, Just Fart

    A chilly morning awaited a six-pack of iron warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • HRM
      • LBC
      • ADP
    • Lucky bus loop – 4 stops around the loop, add an exercise at each stop, 15 reps for each exercise
      • 120 lawnmower pulls – each arm
      • 105 curls
      • 90 overhead pulls
      • 75 sumo squats
      • 60 sit ‘n presses
      • 45 high pulls
      • 30 swings
      • 15 2x hammers
    • Mosey back to the parking lot for some Mary
      • H2H
      • Side crunches – each side
      • FM
    • COT with YHC taking us out

    Fun day with the PAX.  Grateful for all of these men and their friendships.  Grateful that they fought off the fart sack!  Just the usual serenade of bodily functions. Announcements include upcoming events with River City Grow Ruck, 10K training on Saturday and other races are posted on Slack.  Get involved where you can.

    See you in the gloom!  God is good all of the time!

    Attila

  • Tarasov’s Tactics

    Nine strong came out to enjoy the balmy conditions (relative to yesterday) and start their day off right. 7 boot campers and 2 walkers enjoyed the 70 and sunny weather. Here’s how it went down…

    COP: Jog out a block and back to warm up, then circle up by school. Dead Man’s Hang, SSHs, Don Quixotes, Arm Circles, Helicopters and finally side elbow planks.

    Mosey to the blacktop for a Triple Check of People’s Chair, Plank with Spider man stretches and run out to the fence and Bernie Sanders back. This warmed the group up so much we decided to do 5 rounds instead of the customary 3.

    Mosey to the tennis courts. Here began the exercises that took inspiration from what is called “Dryland Training” in the Ice Hockey community. Otherwise known as boot camp training to most. The Russian National Ice Hockey team’s coach Anatoly Tarasov employed these training tactics in the 50s and 60s for a team that dominated international ice hockey at the time.

    First exercise: Bridge Rolls. Start in a plank position, raise up hand and leg on one side, rotate over to crab cake position, rotate over again back to plank and continue for 5 rotations, then rotate back to start point. We did 3 rounds of this.

    Second exercise: Partner Stand ups. Partners sitting toe to toe lock arms and stand up, and then down together in unison, slowly and in balance. Repeat 10 times. Then sit back to back, lock arms and standup in unison, slowly and in balance. Repeat 10 times.

    Third Exercise: Compass Point Jumps. Starting from a center point, Jump with both feet together forward then back to center, then backward and back to center, to the right then back to center, then left and back to center. Do this 5 times. Then do 20 LBCs and wait for the six. Repeat 3 times as a group.

    Fourth Exercise: Sprint Box. On one half of a tennis court, starting in one corner sprint from baseline to the net, do crossovers to far side of net, Bernie Sanders back to baseline, do crossovers the other way back to starting point. Repeat 3 times. Crossovers are basically high knee steps, crossing your one foot over the other in one direction. Common ice hockey drill.

    Mosey to the street and line up for an Indigenous People’s run – up to Cary then back to Pavilion with anchor man sprinting to the front of the line.

    At the Pavilion, partner up for Hop and Catch. Partners hop from one foot to other, tossing a ball (lacrosse ball in this case) to each other throwing/catching with one hand. If the ball falls to the ground, partners do 10 dips each. The final “dryland” training exercise was Zig Zag Skaters – hopping from one foot to the other, going as wide as you can and landing/balancing on that one foot only alternating feet. Group did this together for 20 reps.

    Mosey back to parking lot to finish with a ring of fire of Merkins.

    Numberama, Namerama. YHC was stuck on Wednesday and announced a HHDH that had already occurred. Bodos pointed out we’d need a time machine to attend which always brings in interesting time travel dilemmas. YHC took us out

    Thanks for letting me lead. Hope everyone had a little fun as well.