Category: Richmond, VA

  • The Quadrathalon

    9 HIMs and an FNG showed up at the Woodshed to embark on an eclectic 4-COP journey of exercises and coordination struggles. YHC came prepared with a bag of softballs and some pickleball equipment to spice up the action.

    The morning began promptly with a mosey from the parking lot to the townhouses and back. Waramerama included SSHs, Cherry Pikers, Dead Man Hangs, and multiple stretches to prepare for the COPS.

    COP 1: Coupon 11s across the parking lot. Overhead press on one end and curls on the other. Carry the coupons in the left hand going one way and the right hand on the next.

    Cop 2: Chest pass shuffles. Harkening back to YHC coaching youth basketball, the PAX used softballs to toss between partners working from one end of the parking lot to the other. At each end, perform 5 mountain climbers + 3 for each time the ball was dropped.

    Cop 3: Pickleball shifts. With paddles in hand, 5 members hit the ball to their left and then followed it to create constant motion. Partners crushed LBCs on the side until a full rotation was complete. Then switch. Continued for a 10-minute cycle.

    Cop 4: Basketball weave. Again, the coach showed up to introduce a 3-man weave to the PAX. With limited coordination, the PAX successfully moved up and down the parking lot with merkins performed at each end.

    Close with Alabama prom dates to finish the time block.

    Names, numbers and the naming of an FNG followed. Welcome to the PAX Hometown!

    A quick COT ended the morning as multiple HIMs had to depart for work.

  • Chatty

    5 broga regulars embraced the early morning call to work out some kinks under cover to avoid the misty dew that threatened an otherwise ideal conditioned location. Talk was a plenty as conditions were a bit snug for typical broga. Eyes were locked, some canoodling happened but fun was had by all. Jury concurred that 4.30 broga is too early but it just feels so good. Well done fellas.

  • Lot’s of Groaning

    5 strong posted at WDOG this morning and here is how it went down.

    Track work – exercises at each obstacle – 10 merkins 10 squats – 1 mile loop two loops = 220 merkins and squats and 2 miles.

    Great work guys – lot’s of moaning and groaning this morning – the pax kept saying you ok Hitch ? 🙂 Love the mumble chatter – great way to start the day fella’s, see y’all in the gloom !

  • Enthusiastic 4+3

    6 gentlemen emerged from the gloom to join YHC for some First Watch fun. 3 were on the IR/walking/rucking team. The remaining 4 enthusiastically moseyed on.

    COP:

    SSH, Ukrainian soldiers, arm circles, helicopters, merkins, and LBCs in the triangle.

    Mosey to the UR practice field. Line up on the end line and do 3 sets of 5 reps of exercises. The PAX’s enthusiasm was palpable when burpees were called out, followed by jump squats, and LBCs.

    Next – triple check with four – flutters, monkey humpers, and run to the end of field. The energy with this crew was electric.

    Mosey around to the goal post for a quick pull up (no takers joined YHC), then we found a nice bench for 3 sets of dips and incline merkins.

    The attempted shot put was scrapped and we moseyed back to the flag (with EF Hutton catching a sprinkler stream right in the face). A quick ring of fire with American hammers, then we caught up to the walkers and brought them home.

    Numbers, Names, Announcements and YHC took us out.

    NMS:

    Pure joy, energy, and downright love for working out was felt throughout the workout.

    SYITG!

    Ronnie

  • Chasing M.I.L.F.S.

    We started the morning off right with yours truly welcoming all with an announcement of my total lack of qualifications for leading a work out. As this was my first Q at WaThoHuk, I wanted to set everyone’s expectations low.

    Duly warned, I then told them about the way we did things in the enlightened North (New Jersey, where I started my F3 journey), namely, by stating a legal disclaimer, after which all cried out “Aye!” (everyone, that is, but Mr. Rogers; beware of Mr. Rogers – seems like a nice guy, but you never know…)

    Then this is what happened:

    • Mosey (to Pocahontas Middle School track)

    • Warm up: “Spine” Stretch Circuit; Arm Circles/Circle Arms; Imperial Walkers; Side Straddle Hops

    • Jack Webbs (soft edition): Start with 1 push up/followed by 4 raise the roofs. Then 2/8, 3/12, 4/16, 5/20. (The PAX were feeling good; spirits were high.)

    • Burpee Mile (using the track for precision): 1/4 mile run, 13 burpees, then rinse and repeat for a full mile = 52 burpees. (Spirits began to dampen; mumble chatter was heard; but mumble chatter also became increasingly a challenge.)

    •Chasing M.I.L.F.S.: We then began a mosey for a circuit around the lake with 3 stops at which we enjoyed what I from here on dub “M.I.L.F.S.,” namely a set consisting of:

    — Mountain Climbers (10 count in cadence)

    — Inchworm Merkins (10 O.Y.O)

    — Lunges (10 each side, O.Y.O.)

    — Flutters (10 count in cadence)

    — Squats (10 count, on Q’s “down”)

    Looking around, I saw nothing but pure elation on the ecstatic faces of the PAX. Smiles and laughter filled the morning air. If one has the time, the numbers could be increased, which would make everyone even more joyous.

    •Mosey back to “Flag” (no actual flag present)

    • Flash Mary = 20 LBC’s O.Y.O. to finish things out.

    In the way I was brought up in the bosom of F3 NJ, we then went around with optional “high”/”low”s being shared, or prayer requests. Many joys were on full display, as we have much to be thankful for.

    Was a pleasure to lead a great group of guys.

  • The Burp Cannal

    Named for its resemblance to giving birth, the burp canal was introduced today and is explained below in part 2 of the thang.

    Warm-A-Rama

    • The Mosey: Long mosey all the way around the perimeter of all the fields, wrapping up dead center in the middle of one of the soccer fields.
    • The Circle:
    • 30 Side Straddle Hops (4-count IC)
    • 10 Don Quixotes (4-count IC)
    • 15 Cherry Pickers (4-count IC)
    • 5 World’s Greatest Stretches (On each side, holding the deep runner’s lunge and T-spine rotation)

    The Thang

    Part 1: The Core Ignition (8 Minutes)

    Straight from the warm-up into a sustained core block to build structural tension for the rest of the morning.

    • 30 World War IIs (Single count)
    • 30 American Hammers (4-count IC)
    • 30 Plank Jacks (4-count IC)
    • 30 Freddy Mercurys (4-count IC)
    • Static Plank Hold (Until the 8-minute buzzer)

    Part 2: “The Burp Canal” (Burpee Circle)

    The Pax split into groups of three for a continuous, high-speed rotation. One man drops for 2 burpees while the other two partners stand guard and shout out the cumulative escalating count in unison.

    • The Clock: 15 intense minute or 250 burpees whichever come first.
    • The Champions: L woods, Dookie, and Last Call took the crown, pushing their group’s running total to a massive 250 total burpees.

    Part 3: The Winner’s Choice Dora (1-2-3 Split)

    As the victors of the Burp Canal, the winning trio earned the right to call the exercises for the Dora, keeping the rep scheme but changing up the movements:

    • 100 LBCs (Little Baby Crunches)
    • 200 Monkey Humpers
    • 300 Raise the Roofs
    • Timer: Partner 1 runs the soccer field lap while Partner 2 works through the reps.

    Part 4: The Toll Road

    • The Reverse Mosey: Jogged backwards tracking the exact path we took to get out to the soccer fields.
    • Paying the Toll: Stopped at the toll point to pay up before hitting the home stretch:
    • 30 Durkins (Decline Merkins)
    • 20 Downward Merkins

    Mary & COT

    • Returned to the basketball courts for a targeted 8-minute cool-down consisting of various ab exercises and deep lower-back stretches to unpack the spine after all those monkey humpers.
    • Count-a-rama, Name-a-rama, and a prayer of gratitude.

    Naked Moleskin

    Fifteen minutes of continuous burpees is a mental game as much as a physical one. Watching the counts climb past 100, then 200, all while shouting over each other in the dark is what F3 is all about. An incredible effort by L woods, Dookie, and Last Call to set the pace at 250 reps. Letting the winning group select the Dora exercises was a brutal twist—turns out “Raise the Roofs” feels like cruel and unusual punishment by rep 200 after that many burpees. Clean work out there, men.

  • Summer Time = Trail Time

    Six DaVillians converged to ruck and run at Atlee High School on this perfect Tuesday. The two runners went to the back of Honey Meadows and followed the trails all the way back to the football stadium. They then following some trails in Taylor Farm. The total distance was about 4.8 miles. The ruckers rucked around Atlee and possibly other areas.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS:

    As we get a good amount of light in the AM, its always a good opportunity to explore the trails in the surrounding neighborhoods. I do expect the ruckers to explore them in future weeks.

    Announcements:

    DaPile is the summer stop on Saturday. Hope we get a good number of travellers.

    Gotta Run!

    Phonics

  • Waiting for the ball to drop…

    Those who were there learned we were following last week’s route, but reverso…

    Saab abides

  • Handshake Heartache at Heartbreak

    22! for a Ghost Flag, Summer Tour takeover Q special this morning at HBR! After pushing the Silverado’s transmission to it’s limits, planting the Ghost Flag, re-parking the Silverado and removing his glasses at Attila’s request, YHC said “Let’s Mosey”

    COP:

    5 Burpee buy-in, DMH, middle, left, right, Reach for the Stars, DQ’s, Helis, Ukrainian Soldiers, Imperial Walkers, Copperhead Squats, Plank-a-rama, Inverted Scorpion Kicks, Suzanne Somers Right, Scorpion Kicks, Suzanne, Somers Left, LBC’s, 1 1/2 Pencil Rolls to the right, Merkins

    Partner up at the wall for:

    Donkey Kicks/Bear Crawl

    Wall Sits/Duck Walk

    Derkins/Lunges

    Mosey to the Jerkin Gym and form teams of three:

    60 jerkins total for team/Squats while waiting on partners

    YHC demonstrates dips on bar

    Head over to bleachers in same teams for proper dips/Lt. Dans/Jump Squats. 2 or 3 rounds.

    Back across the field to the hill and Bernie up the hill and run back down x 3

    Jump the jersey wall and head to Honeydo’s truck car and grab coupons.

    Teams of 4 or so for Block the Plank/Merkins then Block the Plank/WW2’s

    Circle up and nominate Joey Chestnut and Mariner to the center to lead 5 MOM, which included 10 Burpees for some reason.

    End with YHC leading stretching

    Numbers, Names, Announcements and YHC took us out

    NMS:

    The Ghost Flag has been relinquished. Watch out for it to appear anywhere this summer with the tour in full swing. Attila made a lot of noises this morning, including whining. Handshake was a good sport. Five 2.0’s! Yes, I included Chicharron. Good to be back out at HBR and see some guys I haven’t seen in awhile. Gravel came out from all crevices during post workout shower. Enjoyed it fellas!

    SYITG!

    Kubota

  • 42 Years Old, 42 Merkins, 0 Good Decisions

    4 PAX showed up to celebrate the Q’s 42nd trip around the sun: Broadway, Doolittle, Big Rig, and Choo Choo (who apparently relocated from New Kent just for the suffering).


    Warmarama:
    42 Side Straddle Hops (because birthday math),
    6 Don Quixotes,
    9 Ukrainian Soldiers,
    42 Oblique LBCs (21 each side… still counts at 42, trust me).


    The Thang (Birthday Edition):
    2 rounds of:
    6 Burpees (one for each poor life choice)
    9 Lieutenant Dans (lunge, lunge, midlife reflection)
    42 Merkins (because subtlety is overrated)
    1984 meter run (~1.25 miles, calculated using elite 42-year-old brainpower)


    Round 1: “Happy Birthday, this is fun.”
    Round 2: “Why is he like this at 42?”


    Mary (aka: Lower Back Appreciation Hour):

    69 Baby!
    Row Your Boat
    69 Arm Circles in boat hold (shoulders filed for retirement)
    69 American Hammers w/ escalating WWII situps (history hurts)
    69 Dead Bugs w/ escalating V-Ups (coordination officially 41 years old and declining)


    Mumblechatter:
    Footwear, foot doctors, and heartburn… because nothing says “birthday Q” like comparing orthotics and antacids. We didn’t talk about getting older—we demonstrated it.


    COT Nugget (Broadway bringing wisdom):
    Pray for healing—even when it seems impossible. God still works miracles, and those moments build real faith.


    Final Thought:
    At 42 years old, Q proved you can still lead from the front… even if everything creaks when you stand up afterward.


    Strong work by all. Huge thanks to the PAX for coming to my Bday Q!🎂💪