Category: Richmond, VA

  • Complimentary Breakfast

    A trio of trio early risers woke with desires of complimentary breakfast and fire within the inner workings of their pants. With the smells of warm eggs and bacon in the distance, here is what was accomplished as seen from the late shift smoking nurses.

    Mosey to the large parking lot to collect any late arrivals. While we waited, lets introduce ourselves, disclaim as needed and begin with 40 SSH’s. Arrivals complete, lets continue to mosey to less windy areas of the AO. To the far corner of the lush green fields of No Toll where we continued with Deadman Hang, Heli’s and Jazzercise. Continue onto corner 3 for Ukrainian Soldiers, Imperial Walkers and Mountain Climbers. All is right with the world.

    Mosey thru the woods and across the street into the Johnston Willis parking lot. 4 corners with 10 HR Merkins, 20 WWII’s, 30 Monkey Humpers, 40 LBC’s. Run the long stretches, Bear Crawl the shorts. Felt so good, lets run it again with an increase of 5 reps at each exercise. Broad Jumps replaced Bear Crawls. Warm up complete, lets hit the main course.

    Mosey to the quaint pickleball courts across the street. 6 courts with 2 sides each = 12 areas for exercise. 20 reps each brocode style. Exercises included squats, american hammers, merkins, scrunchy frogs (Doozy request), rosalitas, calf raises, carolina dry docks, high knees (in place), gorilla humpers (nice and wide), jump squats (per Snuff), mountain climbers, burpees (10). Everyone seems content so lets mosey BTTVF with some head lamps working. Cut back thru the fields with a brief stop at the bridge to pay the toll with 20 incline merkins, 20 dips.

    Ring of Fire, Ab style. PAX holds legs 6″ while each person takes 10 ab exercises of their choice no repeatos. Finished with 90 seconds of shavasana.

    Numbers, Names, Prayer Requests, Announcements. YHC took us out

    Prayers for Red Card as he returns home from his missionary efforts. Come out tomorrow at SOT for a Honeymoon beatdown. Prayers for brothers in various stages of physical recovery as they continue to come out or will return in the near future. DTH birthday surprise to be held @ Forge on Thursday.

    F3RVA shirts available for order until Sunday. Variety of sizes and flavors. Get yours soon thru slack. Mr. Roper requests everyone use his name and credit card.

    NMS: Always good to get off campus a bit. YHC followed Machismo’s earlier path to the previously unknown pickleball courts in effort to stay dry and enjoy some new terrain. Cooler temps led to the fart sack feeling extra toasty this morning, YHC was honored to have a strong turn out. Thank you gents for the opportunity to lead. Good times were had by some but the mumble chatter is always strong with this group of men. Awesome work fellas.

  • Kettlebell Hot potato

    4 SOJ beasts escaped the warm fart sack this morning for a kettle bell beat down. Since no one took the Q it was tie for some hot potato… here is how it went down

    Warmarama led by Nancy Lopez ( SSH, Helicopters, Imperial walkers, cherry pickers, Merkins, LBC, flutter kicks, plan jacks)

    Mosey to the corner for a Swoop led Dora- 50 curls, 100 skull crushers, 150 squats….timer runs to the island

    Cookie jumped in to lead a 4 corners (prostitute style) with his cheese slicer…..around the parking lot . 10 merkin pull throughs, 20 overhead press, 30 lawnmower pulls, 40 raise the roof

    Rudy jump in next to led some strectching after the run…calf raise, alabama prom dates, lunges, one leg alabama prom dates

    Back to swoop for a little parking lot circuit each parking spot we did 10 squats , 10 curls, 10 skull crushers…then run to the island and back to the parking spot one closer to the island and took one off each exercise….repeat till we were down to zero

    Nancy closed us out with some mary ( box cutters, hello dolly, rosalita )

    announcements – rosie’s 12 days of Christmas coming up

    rudy took us out in prayer. have a great day guys!

  • No Audible

    9 intrepid HIMs gathered in the Alamo parking lot seeking a beat down, and it was served up. With the cold light of a mostly full moon triggering the PAX lycanthrope tendencies, this happened:

    Mosey to modern houses. Helicopters, deadman hang straight down, left and right, Shawshank stretch, modified hurdler stretch with left and right foot to the knee of each extended leg, butterfly stretch, copperhead squats, mosey back to parking lot

    Circle up, LBCs slow count, Freddie mercuries slow then fast count, some PAX wise guys tried messing with the cadence rep count, achieving some success

    Now, back in August, during a moment of weakness, I called an audible at the Alamo. I’ve regretted it since. Afterward, Heist and Mudslide told me, respectively, “The hard part was over,” and, “We could have finished.” With those inspiring/haunting words tumbling around in my mind over the subsequent months, I was determined to do it and finish, no audible. And so…

    Horseshoe 11s:

    The Alamo parking lot is a giant horseshoe shape; terrific! Starting with one jump squat, mosey the lot with ten Spider-Man merkins performed at the other end. Mosey back to the start and repeat, adding one jump squat and subtracting one Spider-Man merkin each round until finishing with one Spider-Man and ten jump squats. No audible, and much rejoicing. We clocked just over 3 miles today, most of it during this.

    Dora:

    Turns out I don’t know what Bobby Hurleys are. This is probably because I didn’t know (I just Googled it, thanks) who Bobby Hurley was or what he did. I’m sorry if this is sacrilege to some. I THOUGHT it was picking a pretend basketball up off the ground followed by a jump shot. For the purposes of this post, I’m calling these Bobby Hurleys.

    Timer bear crawls the length of two tennis courts to the fence then moseys back to the start

    100 Bobby Hurleys, 200 LBCs, 300 SSHs, time called.

    Announcements, prayer requests (State Farm’s feisty dog who picked a fight with a porcupine (PA) and lost, may he recover quickly), Wildcat took us out in prayer.

    Always an honor and a pleasure leading this fine bunch!

  • The Legend of the 240

    The Legend of the 240

    In 1974, the Swedish carmaker Volvo began to produce the legendary 240 model. The last 240 ever made was on May 5, 1993. Over the 20 years of production, 2.8 million units were built. The 240 remains the most reliable car ever built, with many of them still on the road running on their original drivetrain, a lot of them surpassing 500,000 miles. Many people know that the 240 is the safest car ever built, but did you know that the 240 is also incredibly fast? The standard 240 Turbo with a 2.1 liter engine could reach 62mph in 9 seconds, which matched the likes of Chevrolet Camaro Z28 and Porsche 944. By the end of the 1980s, the 240, otherwise known as “The Flying Brick,” had 6 wins out of 14 races in the European Touring Car Championship. Safe, fast, indestructible. The glories of this legendary car leads us all to inexorably exclaim, ALL HAIL THE 240!

    So it is no surprise that at some point the glorious 240 should participate in an F3 workout. Today was the day, as 12 Westhoes gathered in the gloom at Hoedown. After some some standard COP on the blacktop and some complaining about getting our backs wet (c’mon Oyster), we commenced with the first routine, the 1st and 10s. Run 10 yards, perform 1 burpee and 10 merkins. Run to the end of the blacktop. Run back, stop at the 20 yardline, perform 2 burpees and 9 merkins. And so on.

    Next was the main event after a mosey to the Third Church middle lot. There in the darkness sat the queen of the hour, the legendary 240. After dividing into 4 perfectly even groups of 3, we laid out the 4 stations. Group 1: SSHs. Group 2: WW2s. Group 3: Block Thrusters. Group 4: Push the Volvo around the circular lot, with one guy steering and the other 2 pushing. This proved to be more difficult than YHC anticipated, as the lot has more incline than we realized. 3 Rounds of 4 stations. We managed to get nearly through but audibled at 6:15 before the last group finished. Back to the flag for COT.

    Announcements: Pigskin’s last Q tomorrow at Heartbreak Ridge as a 70 year old! We’re really hoping Pigskin will stop being so lazy when he’s 71.

    THE LEGEND OF THE 240 ENDURES

  • Sharing a little birthday dinner

    It was a great addition to YHC’s low-key 45th birthday to spend some time cooking dinner with my 2.0s and delivering the tasty product to the good folks at the Daily Planet medical respite facility…aka, Breaking Bread. Some tasty grilled chicken (using the same spice rub my son and I used for the grilled turkey breast on Thanksgiving), some roasted potatoes, salad, Hawaiian rolls and cookies was the menu, but the real blessing was spending that time planning, cooking, delivering and talking about it all with my 2.0s and my M. And, the cherry on top, was the thankful reception and gracious smiles received upon delivery and serving. If you haven’t done Breaking Bread yet, get on the sign up sheet for 2024 dates and get it done!

    No More Gumbo For You!

  • EZ Pass tags make noise?

    Four young men assembled at the Pump House for a stroll through the woods – Anthrax, Helix, Shakedown, and YHC. On the way in this morning Anthrax got yelled at by his EZ Pass. The car in front of him made a last minute decision to move from an EZ Pass only lane to one where he could pay with change. This maneuver irked the EZ Pass in Anthrax’s vehicle so it made an audible alarm. I did not know they did that.

    Today’s route was Northbank to Buttermilk via Potterfield bridge for 6.8 trail miles. Shakedown started feeling under the weather and had to head back early. Anthrax is nursing an injury and took a conservative approach to his first foray. He successfully completed about 4 miles cutting across at Belle Isle.

    Conversation on the run and a few minutes catching up at Ellwood Thompson’s after, was the excellent week ending/beginning I always count on it to be.

  • Thankful for breaking bread

    Swoop, his M and 2.0’s were the excited to have our first opportunity to participate in breaking bread. The whole family took time to help make the meal for 8 people this evening. I am sure the food was enjoyed by the people but I am also sure my 2.0’s were able to see how we can help those in need. Thanks again for the opportunity !

  • Working off the Leftovers

    Seven steady pilgrims fought off the fart sack and looked to counter Thursday’s excess eating and drinking.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Suzanne Somers
      • Merkins
      • LBC
    • Beast
      • HRM
      • WWII Sit-ups
      • Copperhead squats
      • Side crunches – each side
      • H2H
      • Burpees
    • 3x check
      • Run
      • Step-ups
      • FM
    • 15×15 – go 15 yards as instructed and do 15 Chuck Norris push-ups
      • Bear crawl
      • Crawl bear
      • Crab walk
      • Duck walk
      • Lunge walk
      • Side lunge -walk (each side)
    • 3 sets of 25 PLTs
    • Mosey to the pull-up bars for 3 rounds of 8 pull-up and 20 APDs
    • Mosey to the parking lot for DMH and COT with YHC taking us out

    Great work from the PAX today.  Good for YHC to be back at the Gridiron.  No real announcements other than the shoe drive.  Check Slack.  This is late, so no real stories. 

    God is good all of the time!

    Attila

  • Tunnel of Fudge

    Taking the latest 1st F challenge seriously, a solid SEVENTEEN studs of the SOJ gloom (including one FNG) converged on Rock&Roll to burn off those extra slices of Thanksgiving pie. Here’s how they stayed warm adding a legendary beatdown to the revered annals of “Tryhardian feats you’ve always dreamed of…”

    The THANG:

    WARMERAMA: 

    • Mosey on the Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Between each set of reps do 5 burpees …probably 40 burpees completed

    COP #1: 

    • Mosey back to the lot and partner up
    • P1 – Burpee Broad Jumps
    • P2 – runs to end of lot and back to switch with partner
    • Continue switching until end of lot

    COP #2:

    • Mosey to the tennis courts
    • TRIPLE CHECK
    • P1 – Chainsmokers
    • P2 – No Cheat Mericans
    • P3 – Runs courts perimenter

    COP #3:

    • Moseyrama to big center lot
    • BOOYAH CATERPILLAR:
    • Partners face each other in plank lined up on adjoining parking spaces
    • While partners do Booyah Mericans, last pair box jumps the planking PAX to the end
    • Traverse Lot

    COP #4:

    • Mosey to THE WALL:
    • Hoedowns x20 IC
    • Dirty Hookups x10 IC (ea side)
    • Donkey Kickoffs – up to 15

    COP #5:

    • Back to the main center lot
    • ESCALATOR 4 CORNERS:
    • Add reps sequentially at each corner
    • C1 – x5 Burpees
    • C2 – add x10 WWII’s
    • C3 – add x20 Jump Squats
    • C4 – add x40 Flutters (2-ct)
    • REVERSO, hitting C3-C1 again

    COP #6:

    • Mosey onto the baseball field
    • TUNNEL OF FUDGE:
    • PAX line up with partners back to back in Peoples Chair
    • Last pair Army Crawl through tunnel and reform back to back at the end
    • Traverse Field

    COP #7:

    • Mosey back to the bball court
    • FIVE MINUTES OF MARY:
    • American Hammers
    • Rosalita Dips
    • Oblique LBC’s – ea side
    • Alabama Prom Dates
    • Starfish Crunches

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  SOJ shows UP ya’ll. Way to take that beatdown in stride fellas. And welcome to STEAMER from New England – TClaps to Melville/WetBandit/Deepdish for headlocking him out. Let’s keep the Rockwood Momentum going at win that Jan 1 Convergence Q! Yours, DTH

    Announcements (SEE SLACK!)

    • Shoe Drive! Bring extra/old shoes to DTH
    • 12/9 Magnum PI at Dogpile

    Prayer Requests:

    • Florence – hip pain
    • Machismo – shoulder injury

  • Just two guys working out on a Monday

    2 guys showed up to conquer another workout. and we did.

    COP — lots of exercises

    4×4 corners
    10 WW2, 20 LBC’s, 30 Merkins, 40 SSH
    10 LBC, 20 Merkins, 30 SSH, 40 WW2
    10 Merkins, 20 SSH, 30 WW2, 40 LBC
    10 SSH, 20 WW2, 30 LBC, 40 Merkins

    Bench and Wall exercises
    Dips and DK’s
    Upward merkins, Bulgarian split squats
    Step ups, Wall sit

    Back to the Flag

    Great morning for a workout!