Category: Richmond, VA

  • sir mix a lot

    rolled in and had a 3 doors down sighting. Asked his opinion on Stylo music. It must’ve been too early because he didn’t have a reply so I picked grunge workout music as opposed to the garbage that I had on last week. I am often hailed for creativity and variation in my wo’s and I didn’t disappoint this time (

    cop – warmarama in the normal style

    thang

    rolled thru all of these, no breaks then again but Adding 5 reps to each ex for 3 full rounds

    Set1
    Swing x 10
    Curl x20
    Romanian deadlift x5
    Ww3 x 5

    Set2
    Skull crusher x 15
    Single leg deadlift x 5 each leg
    Squat x15
    Bench 20

    Set3
    lawn mower x15 each side
    Thruster x10
    Alabama prom x15
    American hammer x 25 single

    Set4
    21’s
    Halos 5 each way
    v sit 5
    Merkin pull thru x 5

    Cot

    name and numbers, req’s and wins and annouc’s yhc brought us out. pleasure gents


  • The Clinic Hosts Two for Two at the 10th

    Two posted just after 5 for the YHC’s 10th Anniversary. Temperatures remained 70 and sunny. According to @therealMr.WaterBottle, the following might have happened.

    40 pound pack, 2.3 miles, The Real Mr. Water Bottle, and YHC…not a terrible way to bring in YHC’s (roughly) 10th anniversary with F3. There will be a Beat Down Q to celebrate, but YHC has been feeling under the weather even while traveling a ton this week and weekend. Good to have a companion who knows friendship and loyalty like MWB.

    “Leave no man (err, Water Bottle) behind. Leave no man (err, Water Bottle) where you find him.”

    Numbers, names, and YHC took us out.

    NMS: 10 years ago, Honey Do brought YHC to F3. Thank you, Honey Do. YHC was a reluctant recruit…5:30 a.m. was a challenge. Just getting into Honey Do’s car was a challenge (the man carries at least 3,000 pounds of pocket change, eyeglasses, etc. in that car.) But, YHC is forever grateful for the invite.

    Unlike Faceplant with Mr. Water Bottle, a special thank you to Honey Do for picking YHC up. It’s made all the difference.

  • Casual Stroll on the Grounds

    5 Redwoods from various corners of the Near West End converged at RVA’s most exclusive AO for this week’s rendition of SCCC.

    According to the fella doing wind sprints, and the other runner form training, here’s how it went down

    OBT did a solo 2 lap buy-in while Gumbo and YHC stretched out this past Saturday’s Murph.

    Once Offshore and 1-800 emerged it was go time

    The Thang

    Warm Up lap ’round the pristine 400 meter track

    Tabata Sets of:

    KBs ’round the worlds (and reverso).. run a lap

    KB Swings and Lt. Dans…. run a lap

    Lawnmowers … each arm…. run a lap

    American KB swings and LBCs…. run a lap

    OBT nearly intercepted the Q around 6:02am…. pushing for Mary. He was ready for Libbie Market Breakfast.

    monkey humpers and flutters…. run a lap

    4 minutes of Mary ….. closing lap

    Numberama, Namerama, YHC took us out.

    Summer Tour Stops this Week: Heartbreak Ridge (Tuesday), Free Space (Wednesday), DaPile (Saturday)

    See slack for other announcements.

    Prayers to PAX members going through work, family and health challenges.

    Please lift up Van Winkle’s (F3 Charlotte) family and community following the tragic death of his daughter (hit by car while running).

    Every day is a gift, Gentlemen. SYITG

  • Gauntlet

    Woodsman is BACK, so YHC broke out one of his favorites today – the Gauntlet returned to Alamo and we conquered by 17 HIMs.

    Mosey around the cul-de-sac and back. We all know what’s up, no time for stretching, let’s get to it!

    2 burpees to enter
    8x Sandbag Thrusters
    8x KB Swings
    8x Banded Merkins
    8x Curl Press w/cinder
    8x Cinder Squats
    8x Banded Jump Squats
    Sprint to top of hill, mosey back

    Rinse & Repeat for 45 minutes

    Special thanks to Heist for providing comic relief and coffee today!

    L Woods event + ruck next weekend

    Prayers – The Duke family friend, Rudy and his opportunity to speak with the youth at his church

  • Burpee Blitz

    The THANG:

    8 men showed up for a beatdown, and that’s just what they got. With 1 FNG in tow, they got to work with the sun on their backs and kettlebells in their grasp.

    WARMERAMA:

    • Mosey around the parking lot and circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: Burpee Blitz

    •  5 kettlebell burpees at each light pole headed down the hill and around to the cul de sac. ~10-12 light poles conquered

    COP #2: Partner ‘merkins

    •  Partner holds kettlebell on shoulder blades for weighted ‘merkins
    • alternate until you get to 50

    COP #3: Squat parade

    •  10 squats at each light pole back to the tennis courts

    COP #4: Adora

    •  Between partners: 50 Turkish getups, 100 KB swings, and 150 American Hammers

    Berny BTTF for COT:

    • Counterama # 8
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  Time flies when your doing burpees! way to push yourselves this AM men! Welcome FNG Jimmy Arthur as “Restart”. Kudos to DTH for the quick MacGyver fix of my broken target KB for Restart to use.

    P.S. Posted photo post workout should not be taken as a pride month celebration.

    Announcements: (see SLACK!)

    •  Next weekend ruck and food pantry

    Prayer Requests:

    •  Stagg and Snip’s trip to ADK next week
    • Dealer’s knee (torn meniscus)

  • Deceptive Cardio

    A solid non-tour stop Monday PAX of 10 got Deep in the gloom.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • 11s on the side of the school with Mike Tysons and WWII sit-ups
    • Mosey to the back of the school for a Lindsay with step-ups and dips (105 of each)
    • 5 bernies up the hill on the backside of the school
    • Mosey to the playground for 2 steps of 10 pull-ups and 20 PLTs
    • Mosey back to the flag for some Mary
      • FK
      • Side crunches
    • COT with YHC taking us out

    Great work from the PAX as YHC hit them with some deceptive cardio.  Less mumble-chatter and more heavy breathing despite the lack of running. 

    Lunch on Tuesday at Taziki’s.  Continued prayers for our brothers looking for, starting new or struggling in their jobs.

    God is good all of the time!

    Attila

  • Make Hoedown Great Again

    Admittedly, it’d been awhile since I’ve been to Hoedown…not sure why, but just one of those things.

    The wonderful aspect of growing AOs is that ultimately more people are under the tent…more guys are involved and working out. The “ever action has an equal opposite reaction” is that the numbers dwindle at the other AOs.

    It’s all good, but gives us even more reasons to get guys out and working out. Especially at Hoedown where there are no shortage of Dad’s/Dudes/Men who could use a good workout to start the week.

    Speaking of…if you’re like me and haven’t been to Hoedown in awhile, re-commit. You’ll be glad you did.

    Since the spreadsheet was blank for this one…EF Hutton took the reigns, and YHBBW (Your Humble Back Blast Writer, Marv!) said he’d be the one to write the Backblast. How much faith did Hutton have in that occurring? Probably little…little faith…but aha! it’s not yet 7bells on Monday and this bad boy is about to be posted.

    The Thang…

    Warm Ups…

    Dead Man Hang, Donald Quixote, Helicopters, Copper Head Squats, Imperial Walkers, Wilson’s Wife, Fud’s Wife, Mercans

    Mosey over to Spottswood for a Triple Check.

    Hand Release Mercans, Jump Squats, 100 (or so) yard run up the Spottswood Hill.

    Mosey over to church parking lot for continued Triple Check (there were, after all, only three of us)

    Wall Sits with Pigskin-esque exercises to choose from, WW2s, Run around the parking lot counter-clockwise.

    Mosey to Other parking lot with the coupons…

    Assortment of coupon exercises, including, but not limited to…Overhead presses, curls, swings, bench press, tricep press, copperhead squats, curls, squat thrust. Alabama Softball Players(?). 20x each. Couple of laps around the parking lot.

    Mosey Back to the Flag.

    American Hammers

    Frederick Mercuries

    Good to have Knight back with us after launching next week. You guys should get back to Hoedown this summer.

  • I’d Be at 1,000 if it Wasn’t for Marv

    For some, posting a backblast immediately after an AO is a responsible, courteous thing to do. After all, if you took the time to get up and get over to a workout, the very least the Q could do is recognize that you were there.

    For me, I think the world needs to slow down a little. Be patient. Exercise some grace as well as our bodies.

    For that reason, I like to post backblasts, oh…I don’t know…a solid month after the workout.

    As my mom used to say…”you don’t sleep as well if you have something hanging over your head.” She was right. Since May 8th, my sleep has been terrible.

    So….back on May 8th a legitimately good crew came out to Munford that day to traipse around the near west end. YHC actually tweaked a calf muscle early on in the run…something, ironically, that has been lingering for the last, um, month. (Maybe F3 mojo?)

    The thang….

    Pretty much the Marv RAMM special. Head up Hillcrest to Malvern. Enter into the land of Windsor. Left at the “T” across Cary…head all the way around to the 2nd time you see Dover. Left on Dover, across the median to Pocohontas….down to Hillcrest.

    4s can choose whatever way they wish to come back.

    5s circle around Hillcrest twice and exit…get to Oak and then get back.

    6s cirlce around Hillcrest twice and then up Charmain and out that way. A hairpin turn at the end of West Moreland to go back into Windsor. And then back to the flag.

    Sorry it took me so long to write this up. Zero excuse.

  • We are no basketball players!

    Warmarama

    Moseyed over to the helicopter pad to get a good stretch in. Plenty of chatter mixed in with our usual warm up stretches.

    The Thang

    1. YHC’s Favorite Workout

    11s featuring Mike Tysons and Squats with Karaoke serving as our mode of transportation between exercises.

    2. Grab the Basketball

    One PAX held a plank while the other took a shot. Make the basket and the planker earned a Merkin. There was a whole lot of planking going on.

    3. Leg Burner

    Completed 3 full rounds of:

    • 10 Bulgarian Squats
    • 10 Step Ups on the bench

    4. Merkin Countdown

    Started with 5 Merkins followed by a lap around the basketball court. Decreased the Merkins by one each round until we reached zero.

    Numbers, Names

    Good catching up with Bam Bam this morning. We talked a lot about sports and life as dads. He recently started doing private soccer lessons and it sounds like things are good!

  • We’re Back!

    MURPH. DONE. ✅

    Dogpile showed UP today. Great turnout, great energy, and a whole lot of pull-ups that our arms haven’t seen in a while. 😅

    Look — we used to do this all the time. Then life happened. But today we remembered something: we still got it. Maybe a little slower, maybe a little shakier on those pull-ups, but we finished. Every rep.

    1-mile run. 100 pull-ups. 200 push-ups. 300 air squats. 1-mile run.

    First Murph back in a long time and it felt exactly like it should — hard, humbling, and worth every second.

    And real talk — thank you to everyone who showed up this morning. The Murph is, objectively, a stupid idea. 😂 But you guys stuck with me the whole time and didn’t let me forget why we do this. That means everything. Genuinely appreciate each one of you.

    And yes — the Korean Castela bread the coffee by Bodos were absolutely worth it too. 🍞☕

    Oyster took us out!.