Category: Richmond, VA

  • No Horseshoes before 7am

    11 HOA violators, quietly showed up at the Alamo clubhouse ready to take on a Monday Horseshoe. Let’s Gooo!!!

    Warmarama: SSH, DQ, Imperial Walkers, Helicopters, Merkins, LBC, Leg Lifts,Flutter Kicks.

    The Thang:

    Lucky Horseshoe
    Merkins x20
    Merkins x20, Dry Docks x20
    Merkins x20, Dry Docks x20, Leg Lifts x20
    Merkins x20, Dry Docks x20,Leg Lifts x20, Box Cutters x20
    Merkins x20, Dry Docks x20,Leg Lifts x20, Box Cutters x20, SSH x20
    Dry Docks x20, Leg Lifts x20, Box Cutters x20, SSH x20
    Leg Lifts x20, Box Cutters x20, SSH x20
    Box Cutters x20, SSH x20
    SSH x20

    Mosey to the entrance: Triple Check
    Run to the stop sign at back.
    WWII
    Lunges

    Mosey BTTF

    Numberama:Namerama
    YHC Took us out: Thank you Lord for this great group of guys. Thank you for motivating us to start each day with a workout, a 2ndF and lots a laughter.

    NMS: Q sheet was blank for the Alamo this morning. Could have been a hot potato. Not on YHC 1000 post!!! Let’s Goooo!!! Well done boys, nothing like starting the week out with a Monday morning Lucky Horseshoe.. Looking forward to next week with Yee Haa VQ…

    Announcements: See Slack
    Food Ruck – SOJ
    2nd F Lunch: Last Friday of the month at Rusty Taco (WestChester)
    VQ at the Alamo next Monday.


  • No intervals today

    Five super studs met on a warm fall morning to avoid Gypsys threat of interval training, and see what Gomer Pyle had in store.

    The route was the reverse brookmont, which caused some consternation as it’s never been named before.

    PAX quickly understood the route and we were on the go. Some rabbits forgot the name of some critical streets (which happens often among the twisty streets in the West End). We accomplished the route with minimal difficulty. Our fast runners actually found time to put on a lot of extra distance which set Lighthouse up for a very fast run on Saturday. Lighthouse is now one of our second 6 mile runners (during a work out).

    Pigskin took us out. Coffeeteria at Dunkin’.

  • Burpee Time

    Somebody said the Q forgot to do burpees a few weeks ago, so today we made up for it. All 100 of them.

    Warm up, followed by 2 sets of 10 Jerkins, and 10 Burpees. Mosey to soccer field for a series of:

    • Go 10 yards and 1 Burpee, go to 20 and do 3 Burpees, (1, 2, 3, 4, 5) until 5 at midfield.
    • Then a break with (4) 25 count ab exercises (WWII, Heals, 2 Side Crunches, and Crunchy),
    • followed by a ladder down of 5 Burpees, go 10 yards, (4, 3, 2, 1 for the 50 yards).
    • End line we turn around and do 10 merkins every 10 yards until mid field.
    • But wait, we stopped at mid field for 4 sets of 25 abs (WWI, Knee Ups, Flutter, and Bicyles backward and forward). Next 50 yards 5 sets of 10 staggered arm Merkins.
    • Turn around and 10 sets of leg raises every 10 yards until mid field (arms and chest needed a break). Ab break of 100 American Hammers.
    • Next 50 yards was Burpee Ladder (again) of 5, 4, 3, 2, 1. Turn around with 10 sets of squats every 10 yards. 100 more abs at mid field, and Burpee Ladder.

    Mosey back to starting point with (2) sets of 20 dips, a little stretching…10 more Burpees (to reach 100 total), and another 50 American Hammers

  • Quadzilla’s Hill

    It was just before post time and YHC was getting some stretching in when what looked like DTH’s truck going the wrong way towards the entrance/exit to Rockwood Park. Here’s what he missed.

    Mosey to the basketball court for the standard warmarama

    Side Strattle Hops, Don Quyotes, Imperial Walkers, Helicopters, LBCs, Flutter Kicks, Merkins all IC.

    Mosey back to the parking lot for an Indigenous People’s Run around the parking lot with a little twist. PAX at the rear did 5 Lieutenant Dan Burpees and ran to the front. Every time we got a new front runner All PAX did 10 merkins. The leader got to set the pace and Touchdown was leading when Chaplain was the trailer and torched the pace. I think Touchdown might have had to walk home after this Q.

    After every PAX got to do their burpees and 120 merkins we moseyed over to the parking lot on the other side of the playground. YHC overheard a fellow PAX talking about how his abs were sore from a Q earlier in the week. Almost felt kinda bad for what was going to happen next.

    PAX would do a few rounds of a Dora.

    PAX partner up to complete the following while high stepping to the other side of the parking lot and back

    100 double count Imperial Walkers

    200 double count Toe Taps

    100 double count Imperial Walkers

    Next round

    100 WW2s

    100 Alternating 1 leg out LBCs (like Freddie Mercuries only slower)

    100 LBCs

    PAX would run normal to the other side of the parking lot and back.

    Now to mosey over to the bottom of the hill near the concession stand (which today will be called Quadzilla’s Hill) for one final Dora.

    PAX will Bernie up Quadzilla’s Hill and run down the stairs and do the the following.

    100 double count Ball Dippers

    100 Stiletto Squats facing down the hill

    100 Copperhead Squats

    After plenty of moans and groans PAX managed to conquer Quadzilla’s Hill. But YHC decided to make one final Bernie Sanders up it on the way to mosey back to the flag.

    PAX circled up for planking and holding at the bottom of a merkin for a few 10 counts.

    YHC meant to do a round of Mankillers sooner, but there was just enough time left for the Doozy Classic. Counting down from 10 to 1.

    It has been a while since YHC had the Q at Rock and Roll. Always great to lead this group of guys!

    Ruck for food November 11th

    Second F lunch on Friday (not Thursday) at Rusty Taco. Oyster’s paying?!

    Check Slack for details and more things F3.

  • Back with Broga

    Last week, no broga at Rock and Roll(Posh and myself were out at Tough Mudder). This morning, a group of 5 got loose and stretched out in the parking lot(right now it’s the best spot with the light situation). The idea is to stretch out everything from head to toe, some parts won’t take long yet others just to loosen up take a little bit. We hit everything finishing with a pigeon, to 3 legged dog, to knee to elbow hold after that a wide leg stretch to close things out and get ready for the main Q. Have a good one see you next time

  • F3 Tampa : Pirate Cove AO

    20 Buccaneers including 2 FNG’s and 2 Downrangers set sail on the Tampa waterfront of Julian B. Lane Park. The Pig Jig festival workers observed the following :

    F3 intro and disclaimers

    Warmarama : Father Abraham – weird combo of Copperhead Squats, Jazzercise, and SSH done to the tube of Father Abraham (didn’t make sense to me)

    20 SSH IC

    THE THANG :

    Line up for Indigenous Run with three 50 lb sand bags spread out among the PAX. PAX at the back sprints to the front. Rotate sandbags among PAX. Traveled about half a mile.

    Arrive at a bridge going over river canal

    AMRAP for 10 minutes of the following : 10 Merkins at bottom, run to top of bridge, 10 Merkins at top, run back down. Repeato and continue sharing sandbags among PAX for the travel 

    Mosey to high school parking lot

    Rotate between 5 workout stations for 45 seconds of an exercise with 15 seconds rest in between. We did 3 rounds of the following stations : Burpees, Star Jacks (squat jump into a SSH with legs flared out to the sides), Apollo Ohno’s, Peter Parkers, Flutter Kicks

    Line up for Indigenous Bear Crawl. PAX at the back does 10 burpees then sprints to the front. Repeato until all PAX have done burpees 

    Mosey BTTF

    Circle up and hold Plank. Do 2 rounds of the following : 10 Shoulder Taps IC, 10 Merkins IC, 10 Single Count Merkins OYO

    DONE

    Numbers, Names, YHC took us out

    NMMS : This is the only AO in Tampa and was just planted 3 weeks ago. They have AO’s in St Pete, Clearwater and surrounding cities but this is the first one specifically in Tampa. They’ve averaged 20 or more PAX every week so far. Great group of guys. Tough Q and great fellowship 

  • Early Morning Shavasana

    A pair of SOJ Brogiis braved the hostilities across the river to get some limbering exercises in before many had risen from their warm slumber. The call went out for Broga late Tuesday as ideal conditions were enjoyed. Shoulders, hips, hammys and back were the emphasis today. Warrior II, Cobra, Peacock and the always popular pigeon were widely enjoyed followed by an elongated Shavasana. Well done Chappy. Thank you for encouraging me this morning.

  • Not a Takeover but a nice visit

    4 runners and a four legged one plus 2 Ruckers hit the street of Atlee for another tomato morning

    Runners headed out to Atlee station and ran around the new asst. living facility, under the flyover tunnel follow by the trail loop in Cool Spring East and finished with the Rutland loop for 4 miles

    Ruckers got their 5 am start, stop by the AO at 5:30 in case of any late Ruckers and did their thing

    Enjoyed having Handshake join us!

  • I swear benches are over there

    Seven strong came out to Twin Team on a perfect Friday morning. Some were expecting a Kettlebell friendly beatdown but Westhoe brought 4 at stole Chaplain’s Q. Upchuck got us started:

    COP: Imperial Walkers, Dead man hang, Calves stretch, merkins, LBCs.

    The THANG: 11s with Dips in front of school on bench, merkins in back of school on the smoke break benches. Hand Q to EF Hutton:

    2 rounds of alternating Step ups. Mosey to front of school. Lunge in assorted range of directions around student gardens. Over to bus loop for Ark loader: Bear crawls, crawl bears, bunny hops, Couponless Murder Bunnies, Gorilla crawls. Hand over Q to Hornydo.

    Mosey to back of school for 4 corners: 10 burpees, 15 HRMs, 20 Jump Squats, 25 Heels2Heaven. Few rounds of Pickle Pounders, then back to flag for 3 min of Mary.

    NMS: Another nice morning for some October Ghostflag Q stealing challenge. Even better when the Q starting off has a vague idea about the AO. YHC gassed himself trying to keep up with Hutton on the bear crawls. Time to start thinking of Celebrity mashup challenge options. YHC has dibs on: Nick Walker, Texas Ranger.

  • Gobble Gobble

    10 Wild Turkeys arrived for the Tour of New Market. Let’s Go.

    Warmarama:
    1 mile run through the streets of New Market
    Helicopters, Arm Circles, DQ, Imperial Walkers, Ukrainian Solders, Merkins, LBC, American Hammers.

    The Thing:
    Lamp1: 1 Burpees
    Lamp2: 2 Burpees
    Lamp3: 3 Burpees
    Lamp4: 4 Burpees
    Lamp5: 10 SSH
    Lamp6: 20 SSH
    Lamp7: 30 SSH
    Lamp8: 40 SSH
    Lamp9: 10 Mtn Climbers
    Lamp10: 10 Mtn Climbers
    Lamp11: 10 Mtn Climbers
    Lamp12: 10 Mtn Climbers
    Lamp13: 10 LBC
    Lamp14: 20 LBC
    Lamp15: 30 LBC
    Lamp 16: 40 LBC
    Lamp17: 10 Leg Lifts
    Lamp18: 10 Leg Lifts
    Lamp 19: 10 Leg Lifts
    Lamp 20: 10 Box Cutters
    Lamp 21: 10 Box Cutters
    Lamp 22: 10 Box Cutters
    Lamp 23: 20 American Hammers
    Lamp 24: 20 American Hammers
    Lamp 25: 20 American Hammers
    Partner Up
    Lamp 26: 20 PLT (switch)
    Lamp 27: 20 PLT (switch)
    Lamp 28: 20 PLT (switch)
    Lunge to the next LP
    Sprint to the next LP
    Bernie past 2 LP
    Partner Up
    Lamp 29: 10 Dying Cock Roaches (switch)
    Lamp 30: 10 Dying Cock Roaches (switch)
    Lamp 31: 10 Dying Cock Roaches (switch)
    Mosey BTTF
    Ring of Fire

    Numberama: Namerama:
    Vagabond took us out: Prayers to Warby, Hermie and to all the PAX.

    NMS: Well done Boys. We made it Friday! Thanks for letting me lead.

    Announcements:
    Food Ruck – See Slack
    SOJ – 2nd F Lunch, Last Friday of the month at Rusty Taco 11:45am (Westchester)

    Oyster