Category: Richmond, VA

  • Ruck Games

    SIXTEEN southside studs assembled at NoToll to answer the NTB bell. YHC sent out a pre-blast that with GTE-47 on the horizon we would use our rucksacks as coupons for practice. Most got the memo, a few did not, and a handful of others were co-opted to grab their rucks out of their vehicles against their will. One brave FNG joined the F3 ranks and performed exceptionally well. Welcome SNIP!

    WARMARAMA – Circle up at the basketball court and drop the rucks for IC reps of the following:

    • SSH / DQs / Jazzercise (w/ toe taps) / Ukranian Soldiers / DMH / Alabama Prom Dates / etc.
    • Our warmup was enhancedby the repetitive, but very catchy, Epic Sax Guy groove on the bluetooth speaker. Snuff would not have approved. State Farm would have loved it. Most in the PAX were not amused…. anyways…. time to ruck up and line up along the baseline.

    COP 1 – 11s – Jump Squats and Merkins w/ Rucks

    • To most everyone’s delight the bluetooth speaker died in the early stages of our cross-court 11s and the smooth sax was replaced with the huffing and puffing of weighted movements.
    • Mosey to the soccer field pavilion and partner up!

    COP 2 – Mother Rucking Dora

    • 100 Lt. Dan’s / 200 Hand-Release Merkins / 300 Diamond Sit-Ups
    • Timer carries the ruck(s) farmer-style the width of the soccer field and back.
      • Mad respect to the PAX who carried two rucks that length for multiple rounds!
    • After the PAX made it through the 100 Lt. Dans, YHC recognized that the remaining rep counts were very ambitious when combined with the heavy coupon carry, so we modified to 100 HRMs and 100 diamond sit-ups, which left us just enough time for the finale.

    COP 3 – Ruck Games

    • Partners line up along the touchline (learned that from Ted Lasso) facing one another, making two rows of 8. Your teammate on the Dora just became your competitor in this epic showdown. Team NTB had five rucks while Team Last Call had six rucks, because leading has it privileges. Pile all of the rucks on one end of the line. On YHC’s “go”, we passed our rucks down the line to the other side. The last team to finish performed a five-merkin penalty for losing. YHC is happy to report that merkins were served out on either side of the line. 7 rounds were performed in this order:
      • Standard Pass
      • OH Press
      • Squat
      • Thruster
      • Plank Position – Left Arm Pull Through
      • Plank Position – Right Arm Pull Through
      • x2 Squats
    • Recover, rucks on, and mosey back to the flag for COT.

    Numbers / Names / Announcements / Prayer Requests

    • Growruck #47 – There is still time to sign up. You will add value to everyone’s experience by being there! See DTH or Rosie for questions regarding the event.
    • Pray for Wildcat and the birth of their new child today!
    • Pray for health and resilience among the PAX as we support our own as well as our families battling serious illness.

    Thanks for the opportunity to lead today! I really enjoyed this workout and I look forward to similar creative themes in the future. Special shout-out to Last Call for crushing the 50lb ruck he unknowingly partnered with on the Dora.

  • The defining characteristics of an F3 workout are that it takes place outdoors, almost always at an unpleasantly early hour; that it is led by one of the participants (not a paid fitness instructor); and that it is physically challenging while being inclusive of all men who show up for the workout. 

    0430 BROGA- In Anglo-Saxon Baby Names the meaning of the name Broga is: Terror. Last Call, Bacon Bits, Kuboto, Lock Jaw, Señor Frog, EF Hutton, Honey Do. Last Call’s BROGA instructions would make lots of Yogi’s envious I’m sure..

    Well one or two maybe….

    0500- Eight Leaders worked on their pollen tolerances in an effort to better themselves in being leaders of men. 

    Starting in the parking lot we counted off with a task of remembering his or her number. 1- Burpee.

    Mosey around the church paying respect to each speed bump.

    COP Introductions & warm up in front of church. Each man that remembered his number was given the opportunity to lead a warm up exercise. 

    Mosey around church, paying attention to speed bumps, to back parking lot for some four corner fun & instruction in leadership. 

    Each man with a number was given the opportunity to lead the PAX in an evolution around the four corners with an exercise of his choosing. 

    Mosey around the church for 5- burpees at front of church. 

    Mosey to parking lot for some would be marry APD’s.

    Prayer Request- Ronnie’s long time friend (Robert McCormick) age 32 from Baltimore Maryland left to meet our God around the time of the bridge collapse. 

    Let’s keep Robert in our thoughts and prayers. He sounded like a very remarkable man. 

    No announcements at this time. 

    Señor Frog took us out in a group acknowledgment of thankfulness. 

    Hutton seemed very thankful this morning…. 

  • Back to Broga

    A half dozen limber fellows rose the yellow hue of the moonlight to enjoy the inaugural NOJ broga session for 2024. Ideal temps with a nice breeze awaited a quartet of brojii veterans and 2 virgin brojiis anxiously awaiting their first time. Shoulders, hammys, hips, glutes and groins were flexed and stretched followed by the always popular shavasana. This is the most fun you can legally enjoy at 4.30 on a Wednesday. Great work fellas.

  • Opening Day Broga

    A dynamic pair of early risers descended onto the pollenated courts of No Toll to work out the kinks and aches that had been plaguing them all winter. Conditions were finally tepid enough to enjoy the crisp morn for a broji veteran and a newby. Shoulders, hips, hammys and glutes were all worked in a variety of ways prior to the ruck beatdown that followed. Great morning out with NTB as broga season begins.

  • Heartbreak Ridge BBQ

    13 warriors of the gloom came for a rare BBQ (Bacon Bits Q).  The pollen was strong and the decision was made that there would be no rolling in the grass, blacktop work was on the menu, no smoked meats today.

    Mosey to back of school for COP:

    Arm circles to the side and overhead – forward and reverse
    Merkins
    LBCs
    WWIIs
    Heels to heaven
    Don Quixote
    Cherry pickers
    Touch your toes
    Stretch to the sky
    Scorpion kicks


    Quad check – break off into groups of 4, 1 group of 5. Timer was the runner from the wall to the pole while others did the following:
    Round 1 – Wall sits, Merkins of your choice, Side straddle hops
    Round 2 – Balls to the wall, LBCs, Squats
    Round 3 – Wall sits Mike Tyson, Lunges, Heels to heaven
    Round 4 – Balls to the wall, WWIIs, Carolina Dry docks


    Mosey to the corner for 4 corners round 1 – 5 reps and round 2 – 10 reps of the following:
    Squats, Side straddle hops, Merkins, Reverse crunches

    Mosey to the main Parking lot for some line work, everyone lines up perpendicular to the parking spaces, and lunge across the lot skipping every other spot and stopping to complete an exercise. Round 1 merkins, start with one and increase by 1 until the last round was 10, round 2 repeats with squats, round 3 LBCs start with 5 and increase by 5 for each space skip, I believe we got to 35 and that was time. Slowsy to the flag.

    Appreciated the opportunity to lead and the encouragement from Handshake to take the Q. The thing I enjoy most about F3 is the people I have met and the support, stability, and accountability it brings to my life, and all it took was a little encouragement. Remember to reach out to folks or just a simple hi when passing by. If anything, it could brighten a day or remind them to get back out of the gloom.

  • National Sibling Day

    Hitch’s AI signal went up and a classic five took to the grounds of the Carillon for W Dog.

    Mosey to circle, warm up with stretching, SSH, planks and LBCs. Await BTs arrival.

    Carillon field – sibling love hill variation. run across field, partner 1 performs 10 merkins and then bear crawls until partner 2 returns, switch and partner 2 runs, partner 1 performs 9 merkins, repeat decreasing down to 1 or reach end of field. Version 2- squats and lunges, same decreasing structure beginning with 10 down to 1.

    Circle up – stretch, ring of fire.

    Mosey to small stage area. Sibling leg throws. 3 for 20.

    Triple sibling check – leg ups on table, dips, run to lamp

    Amphitheater – rotate three exercises – merkin, SSH, WWI. Start with 1 up to top, so 1 merkin on step 1, 2 SSH on step 2, 3 WWII on step 3, 4 merkins on step 4, 5 SSH on step 5, etc.

    Mosey back to flag while performing COT so Swirl would be included and get to his morning meeting.

    Moleskin – great work fellas. Always a pleasure to catch up, good times were had, stories of glory days were shared. It’s national sibling day per NPR this morning, so YHC made this a partner type workout. We also took some time to ask questions and share details of our siblings and children siblings throughout the workout. Watch out for unpleasant bikers and stay healthy.

    -Singer

  • Lovin’ on the Shaved Log

    With GTE#47 close to 3 weeks away 9 HIM’s beat the fartsack to wrap their arms around a shaved log and get a little better prepared for the unexpected. Here’s what we did:

    • 0530 Kickoff from The Forge location
    • Down Love Hill, Lunge a Bit, Bear Crawl one of Mt Chaplain’s hills, Ruck back up
    • Embark into the Hood to DTH’s house we go
    • Discover large shaved log and shoulder it out to the back yard
    • Brief review of log carry methodology and safety
    • Shoulder log for an uncomfortable loop around the property, trading places as needed
    • Leave the log and move out for 30+ min left of rucking
    • Hit the BIG hill on Stratford a couple times up/down, then complete two hilly neighborhood loops before heading back to Huguenot SH
    • Similar to the start – down Love Hill, Lunge a bit, BC up part of Mt Chaplain
    • Stop for some Mary – rucks off, in hands, for x15 Sit&Press OYO
    • Shoulder carry rucks in small loop BTTF
    • BTTF for COT (#9, Names, Announcements, Prayer)

  • Mickey Doesn’t Stop for Fun Runs

    One mouse-ears wearing fan club member strolled forth for the latest non-fun-run, Mouseketeer lovin’ version of The Clinic. Temperatures were 70 and sunny. According to the multiple levels of security around Coronado Springs, the following might have happened:

    Short walk to the lake, the mosey clockwise around Lago Dorado. After about 1/2 mile, stop for the COP.

    SSHs x30 (all exercises 4 count, unless it’s stupid to do a four count, and all were OYO)
    Don Quixotes x10
    Imperial Sky Walkers x 10
    Dead Mouse Hang
    WWIIs x20
    Frederick Mercurys x20
    Snow Princesses x10
    HRMs x20

    Mosey 20 yards to the bench. Dips x20

    Mosey around the property, generally trying to avoid the lake / route used by the Fun Run for the conference YHC is attending. Mix in exercises in a traveling COP fashion. Exercises were a motley, including decline merkins, WWIIs, LBCs, dips, HRMs, Rosalitas, monkey humpers (especially for the security cameras), squats, and merkins. One set of Balls-to-the-Wall with shoulder taps. Let’s call it 20 stops and 30 sets of reps overall. Probably 1.5 miles.

    Arrive at the large parking lot, similar in size to the Godwin lot (football parking). Set up in a circle-ish fashion with a central road through the lot, this area contends annually for the Guinness Book of World Records for most Stop Signs per Square Foot in the world. YHC counted 28 stop signs. Disney is terrified of plaintiff’s lawyers (note: with the recent changes in Florida law, plaintiff’s lawyers are finally being held in check in Florida – finally). Perform 10 or 20 reps of an exercise at each stop sign. Rotating exercises. Mostly merkins, squats, LBCs, monkey humpers with others thrown in for good measure.

    Finish with 5 burpees at the bus stop.

    Number, name, and YHC took himself out with a bit of thanks for a very pleasant vacation last week, and a lot of thanks for YHC finds himself this year.

    Prayers for YHC’s pal Lockjaw and his family. Hope Dad is doing better. Prayers for Faceplant and his daughter’s purple cast.

    NMS: Disney only does things pro-style. Somehow, each thing is better than YHC expects. Hats off to Mickey and his crew for putting on a good event. Hats off also to the un-named Dad who was watching cartoons with his 2-ish year old daughter in the lobby when YHC went to work out. He looked like he was at the end of his patience and super tired, yet he stuck it out for another 45 minutes. If you can’t beat ‘em, join ‘em.

  • motion is lotion

    cop

    typical warm up ex including ssh, lbc, dolly, rosalita, apd, mosey to doors

    THANG

    doors – every 5 doors new ex, number on door indicates number of said ex

    started with burpees, merkins, and many others

    finished doors and dora w merkins, lbc, squat

    dips on bench/curbs, abs ex, merkin ring of fire

    number/name-arama, announcements, futon brought us out.

    Good job gentlemen. honor to lead

  • Four Notch?

    Three on time pax and another racing in after going to Gridiron by accident, took off in search of the famous three notch markings on King’s Highway.

    As we entered the Three Notch neighborhood, the Pax realized we’ve never been to the closest neighborhood to the AO.

    Made of 3 cul-de-sacs, we warmed up in one and the ran to the next and started a round of 3 exercises. Starting with 20 merkins at the first, added 20 squats and the second and then added 20 reverse crunches at the third. We repeated the sequence with 20 lbcs, then added 20 HRM and then added 20 heals to heaven.

    We then left Three Notch and went to Short Pump Park. At the Pavilion, we did 20 step ups (each leg) and 20 dips, did a lap and then 20 incline merkins and then 20 dips. No tree markings there but plenty of others at the dog park.

    We then ran into the village to get some more distance in and back to the AO at 3 miles.

    It was a warm sweaty morning. The theme was 3s, even though Lighthouse showed up to mess it up. He must have been thinking Gridiron because he was considering signing up as Q…