Category: Richmond, VA

  • Alarm Clocks Are Hard

    Seven guys can operate an alarm, one, who shall remain unnamed, cannot.  Here’s where most ran:

    The Route

    • R on Pump
    • L on Old Prescott
    • R on Glen Eagles
    • R on Bridgehaven
    • L on Burnside
    • L on Pump
    • R on Thistledown
    • L on Cox to tip and reverso
    • R on Ridgefield
    • L on Raintree
    • L and circle Maremont Cir twice
    • L on Raintree
    • R on Windbluff
    • R on Willowick
    • L on path to Godwin to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Lots of mumblechatter pertaining to streaking, Cox, and tool mishaps.  Some of the Pax circled the tip of the Cox a couple of times just for the heck of it.  All enjoyed the hills.  Handshake got chased by a pack of Clydesdale groupies.

    ANNOUNCEMENTS

    Prayers for Pinto’s GF’s son post leg surgery

  • North and South Day

    Somewhere between 8 and 16 RAMM’ers of various styles, gathered today for a Q-less RAMM. Prior to departure from home, YHC came up with the following, just in case. In case was needed.

    The Route

    • South boundary was Grove
    • 4s North boundary was Franklin
    • 5s North boundary was Monument
    • 6s North boundary was Cutshaw
    • West to Bunting, cutting over to Chantilly, right at your cross street
    • Right on Westmoreland
    • Left on Grove, left on Commonwealth, right at your cross street
    • Right on Sauer, left on Grove, left on Antrim, right at your cross street
    • Right on Malvern, right on Grove, BTTVSF

    Numbers, names, Marv took us out.

    Moleskin

    Some people did this, others missed a turn. Overall, pretty successful morning.

    Gears galore this AM. Well done fellas.

    Announcements

    • Pickleball at Batteau starting this (also next) Monday. 0530.

    Splinter out.

  • Hot Potato Creek

    4 men posted on a beautiful day to finish their work week the right way. PAX decided to hot potato the Q.

    Spit Q:

    COP.

    Mini Dora – 50x merkins, 100x dips, 150x LBC, P2 lap around the admin building.

    Bulkhead Q:

    Mosey to softball field for 7 of Diamonds – 7x merkins, 14x squats, 21x flutter kicks, 28x t claps.

    Mosey backs to big parking lot for 11s – donkey kicks and calf raises.

    Names, numbers, Spit took us out.

    Prayers to Yardsale’s mother in law for a quick recovery.

  • So Yachty

    14(!) refined gentlemen assembled this morning at Twin Team. Not to ascend that mighty mountain, but to experience the smoothness of yacht rock on the banks of James River.

    5:30 hit and we were off. Cue up the yacht rock and then Indigenous people run north towards the water. 5 merkins at the back before catching up.

    Once there it was time for a little COP. Exercises included SSH, Hillbillies, American Hammers, hand release merkins, and flutter kicks. Then a triple check of a run around the floating dock, dips, and Carolina dry docks. Followed by 1-5 and back down of captain thor’s and Merkin Jacks. 3 burpees, a photo opp, then we gotta make it back in time to the flag. Indigenous people style again, this time with 5 squats at the back. 1 minute to spare so a little stretching at the end.

    numbers, names, announcement (see below), YHC took us out.

    announcements

    • Memorial Day convergence. 7am on Memorial Day at Tredegar Ironworks
    • Tuesday CSAUP at Bermuda Triangle (Goyne Park) 4:30am 5k, 5am pull-ups, 5:30am State Farm 1yr anniversary Q. Each PAX=$10 plus donation to Team Bright side thanks to State Farm and others!
    • SOJ 2nd F is event in the Deep South! June 2nd. Family event – bring your M’s and 2.0. Where – Horner Park – 17701 genito rd. Mosley VA. Time – 3 pm – 6 pm. Bring chairs and food and enjoy some time with your families and your F3 brothers. Looking forward to starting off the summer with a great event. If you have games or anything to bring that is welcomed as well!

    NMM

    great turn out today. Safe to say fun was had by all. That may have been the fastest indigenous people run when we were going towards the James. There’s nothing like enjoying some smooth tunes like Kenny Loggins and Christopher Cross down by the water as the sun is rising. Mumble chatter was on point today 😂.

  • Feels like the first time, or the wrong place?

    One crusty, old broken-down PAX rolled into WDog with high hopes of delivering his first beatdown in a while. Was it the allure of the fartsack or the name on the Q sheet that kept the PAX away? Were more than one PAX the victim of an electric dirtbike snafu? If a tree falls in the woods and no one’s around does it make a sound? Who knows, but there was work to do so off YHC went.

    WARMORAMA:

    SSH, arm circles, dead man hang, Copperhead squats at the VSF.

    THANG:

    Mosey to the Rusty Cage for:

    • Jerkins x 10
    • Dips x 10
    • Bar Hang x 15 count

    Repeato 3x

    Mosey to Penny Stage picnic table for:

    • Step ups x 10
    • Reverse dips x 10

    Repeato 3x

    Mosey to Amphitheater for:

    • Flutter Kicks x 10
    • Heals to Heaven x 10
    • LBC x 20

    Repeato 3x

    Mosey towards Carillon Field for jog around the perimeter, returning back to Amphitheater for:

    • Ascending Incline Merkins (start at bottom step with 1, ascend to top of steps increasing rep by 1 for x 18 at the top)

    Mosey back to VSF

    NMS

    YHC had his first solo Q/workout in his F3 career. It was at the same time eerily lonely and rewarding.

  • A Double Q made us Croak!

    On a muggy evening, as the sun dipped below the horizon and the air hung heavy with humidity, seven intrepid souls embarked on a mission to conquer the realm of fitness. Without a talked about synced plan, Meatball and Chaplain embarked on a “Double Q”.

    Warmorama: Chaplain led us out on a Mosey to the storage containers on the east fence line and in cadence… Side Straddle Hops, Copperhead Squats, Cherry Pickers, LBCs, Flutter Kicks, Heels to Heaven, Dead Man Hang, Toe Taps. #switchtheQ

    COP1: Indigenous Run around the church. Last Man drops to do a Burpee and then catches up to the pace. Each HIM did this 4-5 times,ish.

    COP2: 11s with Side Straddle Hops on each side, Carrying #Coupons 1 out of 3 lengths.

    COP3: 4 Corners Prostitute Style. 5 Merkins, 10 LBCs, 15 Side Straddle Hops, 20 Flutter Kicks with Extended Arms holding a coupon parallel to the ground. #switchtheQ

    #CSAUP: As each HIM arrived back to the start, sweat already glistening on their brows like a badge of honor, they were greeted not by the usual chirping of crickets, but by a chorus of frogs croaking in perfect harmony. Undeterred, our band of workout warriors took this amphibian serenade as a sign—a sign that only Chaplain could explain as the need for “Ring around the Toadie”. Even nature itself was rooting for their gains.

    With a nod of solidarity and a few awkward stretches thrown in for good measure, they began their workout routine, their grunts and groans mingling with the rhythmic croaks of their newfound amphibian cheerleaders.

    And as they sweated and strained, they couldn’t help but feel a kinship with their croaking companions—a shared commitment to pushing through the swampy muck of adversity, be it physical or amphibious. For on that humid night, amidst the cacophony of croaks and the symphony of sweat, seven guys and a gaggle of frogs forged a bond stronger than any protein shake could ever provide. #switchtheQ

    COP4: Bicep Curls and TriCep Extensions. 3×10 and then 2×10 to come to time.

    Announcements and Prayers focused around those with cancer, supporting them and supporting the families as well.

  • Count Your Blessings

    Thankful for the 13 men who came out to enjoy the beautiful sunrise on this awesome morning at the FORGE. After a shaky start to the mornings proceedings, the Q was also thankful for the guidance received from the PAX on all things rhythm and cadence for the warmorama and COT…. Plenty of mumble chatter this morning reflective of high spirits no doubt. Details were:

    WARMORAMA
    Mosey to the cul-de-sac for: SSH, mountain climbers, arm circles (babyish), DQ’s, Ukrainian umm imperial…Ukrainian soldiers, Alabama prom dates.

    THANG
    COP1: Indigenous run back along the road and into 1st level parking to the top of the ramp.
    triple check: Jerkins, Decline merkins, and run up the stairs and back to pax.

    COP2: Mosey to next grassy hill for 11’s. Bottom of hill 10 Burpees, bear crawl to top of hill for manmakers….much less mumble chatter now. Great work by the pax to pick up the 6 and finish as a group.

    Mosey to peak of mount Chaplain, Bernie Sanders to top and 20 WWIIs to take it home. BTTF.

    Numbers/ Names

    Welcome to Banksy and thanks to all for coming out this morning. Brief reading to encourage us to think about all we are blessed to already have. Prayers for Dr. Tryhard’s family and Machismo took us out.

  • Bone Thugs Broga

    A grizzled Brogi veteran met up with a Brogi virgin to work out some aches and pains prior to the epic Sable beatdown that ensued. Areas of emphasis included glutes, hips, hammys, shoulders and back. A touch of work on the groin and calves followed by a bit of shavasana. Pigeon was a crowd pleaser as is typically the case. Good to see Bone interested in a bit of prebeatdown limberness in the gloom. Always appreciate the laughs and the groans. Great work.

  • Keep your head in the game

    5 men of F3, securing the AO while Bodo’s is out on IR. Keep your head up buddy!!

    Warmarama: Long Mosey over to the Church.
    SSH, Arm Circles, Imperial Walkers, DQ, Copperhead Squats, Cherry Pickers, Merkins, Hand release Merkins, LBC, Rosalita’s, Heals to Heaven.

    The Thang: Hot Potato Throw Down

    Oyster: Eye of the Storm: 5 Burpees run to a corner complete exercise and run back to the middle 5 more burpees.
    Corner1: 20 Merkins
    Corner2: 20 WWII
    Corner3: 20 Squats
    Corner4: 40 SSH

    Handshake: Mosey to end of the parking lot. 18 parking Spaces
    2 Hand release Merkins, 5 WWII, Pencil Roll to the next Parking Spot. x 18

    Crunchy Frog – Ring of Fire. Oyster’s Crunchy Frog needs work.

    Hitchhiker: Mosey to the next church (Methodist?) parking lot. ?? Check
    Round1: Partner1 Run Full Lap. Partner2 Merkins – Switch
    Round2: Partner1 Run to the end and back. Partner 2 – Squats – Switch
    Round3: Partner1 Run to the end and back. Audible
    Mosey

    Senior Frogs: 15 Squats OYO

    1-800: Mosey back to the Flag. Broga.

    BTTF: YHC took us out!

    NMS: Another fine morning in RVA. We all agreed it’s too bright though and we all like working out in the pitch black. Some of y’all are not that good looking. Prayers to Bodo’s while he recovers. He was in the northern neck on a scooter and almost lost his head due to a clothesline. Keep your head down and work through the recovery. We will see you on Monday!! No headshots though!

    Announcements:
    A lot of you have been asking… Yes, Pickleball starts Monday at Forest Hill Park. 5:30am
    Every Monday. Tournament will be scheduled for the end of the Summer.

  • Just watchin Heist do Burpees

    9 professional athletes or at least semi pro athletes showed up to see what Doozy had in store for this morning at Timberwolf.

    Mosey to the tennis court for COP

    DQ’s, Helicopters, Dead Man Hangs, Imperial Walkers, Ukrainian Soldiers, Sugar Sticks (for OC), LBC’s, Merkins

    Mosey to the side of school

    Frisbee Burpee Golf

    A target (hole) is picked, everyone throws a frisbee in that direction and does one burpee. Each shot you take is the number of burpees you do. If your frisbee is caught you do 5 penalty burpees plus the number of burpees for your shot. If you try to catch some ones frisbee and it hits your hand but you miss it, you do 5 burpees.

    About 7 rounds where played, some short, some long

    BTTF and 1 Merkin ring of fire (10 of your favorite Merkins)

    Numbers / Names Heist took us out

    NMS: Now that it is light enough to see at the start, it seemed like a good time to get the frisbees back out. Heist always seemed to be the last one making the shot to finish the round but it wasn’t because he sucked at frisbee golf. Heist may have been the only one doing perfect form burpees regardless of the number he was on. As always it was a good time had by all, SYITG