Category: Richmond, VA

  • A Dirty baker’s dozen get wet and sloppy

    On a stormy morning at 6 a.m., 13 brave souls of F3RVA faced heavy rain and 51 degrees, rallying around the freshly planted shovel flag. Amongst the Pax, was our dear Wilson! Great to see the crowd today, I was not expecting more than 6 or so.

    Mosey to the big circle for a few laps of butt kickers and high knees. Circle up for some side straddle hops, arm circles, copperhead squats, Don Quixotes, flutter kicks, Rosalitas, and Merkins.

    COP 1: My initial plan was foiled by a dude sleeping in the amphitheater, thinking fast I decided to take things to the field, which was now a pond. No worries, we were able to knock out a DORA on the right side of the field, with 100 LBCs, 200 squats, and 300 side straddle hops.

    COP2: I decided to kill some time with a triple check at Satan’s Triangle. The triple check was with dry docks and squats. Looking back, this was way too much time for drydocks; however, think how swole I got you for pool weather!

    COP3: Partner up by the stage for some Dog Pile patented “Touch a Tree.” Had the guys knock out three sets of 3/6/9 with LBCs and Flutterkicks as the called exercises.

    For the grand finale, I had the Pax run the half-pipe for 11s with Merkins and Alabama Prom Dates, honoring 11 years of marriage to Mrs. Heist (3/23/13).

    BTTF:

    Announcement: Grow Ruck.
    Prayers:

    1. Handshake’s M has a cousin with a child that recently injured their knee. Initially, Doctors suspected a torn MCL, but turns out to be bone cancer. Please pray for Charolotee.
    2. Please pray for our brother Wildcat. He has upcoming full body scans for his Stage IV lung cancer. BTW this badass is also doing a Triathlon to raise money for childhood cancer.

    Honeymoon took us out in prayer! Thanks bro!

    Closing thoughts: Lots of respect to all you guys out there today. Dog Pile has always been a personal favorite of mine, because I get to see my buds I typically don’t see during my usual AO rotation. Shout out to the guys that deserve extra respect: Bootleg, Doublemint, Oyster and Wilson.

  • Melting Gomer’s Muffin

    9 Stallions waded through the swamps of Rockwood Park. The fish swimming around us observed the following :

    Mosey to basketball court

    F3 mission statement and core principles

     Warmarama : 25 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC

    THE THANG :

    Indigenous run from basketball court to side entrance to Forest trail

    Mosey to workout station

    Mini Dora : 50 Pull Ups, 100 WWII’s, 150 SSH

    Mosey back to nearest parking lot 

    Front face crab walk across first parking lot

    Lunges across next parking lot 

    Crawl bear across last parking lot

    Mosey to tennis courts

    Triple check : Navy Seal burpees, 1 legged LBC’s, run a lap around tennis courts

    Triple check : merkins, LBC’s, run a lap around tennis courts

    Triple check : Alternating Punches while holding Al Gore, Alternating Straight Leg Kicks, run a lap around tennis courts

    Mosey BTTF for 2 minutes of MC Hammer Party! (American Hammers)

    DONE

    Numbers, Names, YHC took us out 

    Grow Ruck May 3 – 5 : The Saturday May 4 convergence will be at **7 am** at DogPile per Gomer Pyle. Contact him for more info

    Prayer Requests : Broadway’s daughter Chloe migraines, DTH’s MIL lung cancer, Florence’s MIL lung cancer, Don Draper’s father passing

    NMMS : The title of this BB comes from Gomer goading YHC two weeks ago for my RNR Q during the rain. Apparently using Pavilions during rain Q’s is frowned upon in F3 RVA. Gomer says working out in the rain “melts the muffin” so I took it to heart this time around. 

  • Monsoon Ruck

    Six SOJ studmuffins donned their rucks and embraced the soaking suck as they put in a full hour of Rockwood speed-rucking. Two stops were made to first exhaust the quads with ruck squats, then later Mudslide led the PAX working the upper body through a variety of ruck-holding reps. TClaps to these HIM’s not only embracing the monsoon ruck but then going on to conquer the flesh with a truly challenging Florence beatdown. Getting stronger TOGETHER! ~DTH

  • A Small Bell and Big Sacks

    The Friday morning gab session at Bettie Weaver had 7 members today started with rounded iron that was sharpened throughout the morning. YHC put out the call to the GTE crew to hit the KB bootcamp with some extra ruck weight on their backs and 4 of them, Chaplain, Boberry, House Party and OC, answered the bell. Last Call didn’t have a ruck but had a sufficient bell while Honeymoon picked up what must be one of his kids toys disguised as a kettlebell.

    After a sufficient non-weighted warm-up behind the school and a prime number of PAX we opted for a station rotation. Timer carries the a bell to across the pavement and back, other stations – around the world, shoulder press (with Boberry’s vintage barbell from the original Rocky), squats, halos, high pulls, and rows. Things we learned – according to House Party the Wizards-Hornets is still a decent draw, OC loves buying boats, Honeymoon gave away his real kettlebell, and benign familial macrocephaly is a real thing to be careful with when doing halos.

    A couple rounds of swings, cleans, plank pull throughs and merkins before wrapping up with some Mary w/ KBs.

    Announcements –

    There is still time to sign up and train for the GrowRuck – after a couple meetings with the leaders of the event I am convinced this is not a CSAUP you want to miss. Opportunities for growth, bonding, and a little pain abound. There’s a reason why guys are coming from out of town to do their 2nd up to 9th GTE and it’s not to see if State Farm carries the logs solo. If you still don’t want to join in the overnight fun, put Friday May 3, evening rally and Saturday morning May 4 convergence on your calendar, all are invited so let’s get a big turnout for both.

    Next Friday lunch – Rusty Taco March 29

    Prayers for those experiencing loss and those that need strength to push through tough times ahead.

    Thanks for going with the flow and letting me feel my way through a ruck KB workout.

  • This one is for Futon

    YHC was picking his daughter up from daycare yesterday, minding his own business, and along comes Futon talking smack and encouraging my daughter to purchase a book from the book fair after we agreed that we didn’t need any more toys or books.

    Needless to say, YHC walked away with a $20 Barbie book including a toy microphone and began planning his payback. Please direct any and all feedback on the Q today to Futon.

    Here’s what went down:

    Mosey — Sultree Dr to Farnham Ln to Willowmore Trail and back to Clubhouse

    Warm up — @ Clubhouse

    • Circle up
      • Side Straddle hop — 20x
      • Dead man hang. C, L, R 
      • On your six,
        • Roscoe’s mom, L/R
        • Leg to chest, L/R

    Thing 1 — Triple Check @ Satan’s Hill

    • Burpees
    • Merkins
    • Runner to the top of Satan’s Hill and back

    Mosey to Farham Lane 

    Thing 2 — Super DORA @ Farham Ln

    • American Hammers 100x
    • Heels to Heaven 200x
    • LBCs 300x
    • Squats 400x
    • Lunge halfway down Farham Ln, Bernie back

    Mosey to Clubhouse

    COT — @ Clubhouse

    • Announcements
      • Rain or Shine at Dogpile, Mostly Rain – Heist has the Q tomorrow at DP
      • Last Year of Hate – Heist Turns 39, Q at NoToll Tuesday 3/26
      • GrowRuck – Sign up, let’s go. Rosie/DTH for details.
      • 10 Year Convergence / Pediatric Cancer Awareness – We’re aiming to raise $10k for our 10 years of F3 RVA, all funds go to pediatric cancer research and development. Futon/Yeehaw to provide details in coming weeks on how to get involved.
    • Prayer requests
      • Prayers for Wildcat and his family with the upcoming scans.
      • Prayers for NTB and his family with the news of expecting another member of the family.
    • Futon took us out

  • Call your mother

    Eight braved the cold this morning. The runners (Doozy, Gypsy, Mr. Rogers and YHC) took left on Ridgefield and went for 22 minutes or all the way to the end and back, about 5 miles. Hutton did rucking on account of recovering from his illness and Handshake kept him company. Pigskin and Blue Moon did usual circles around the school. Afterwards there was a fascinating conversation about grooming. Pigskin closed us out reminding to call our mothers (or other close people).

  • Raider Run Return

    YHC returned to his usual Raider Run terrain for his first weekday post in a couple months. While YHC and Spit ran for 3.5-4ish miles, Corned Beef rucked for about two miles. It was good to get back out there. Numbers, names, and Spit took us out.

  • Not much madness

    Six strong studs started the 1st day of Spring off right at Mumford. No basketballs or glowing rims to be found, as BigData’s colon rests up from a busy week. Instead we did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutter kicks, Scorpion Kicks.

    Fartlek up the street, alternate sprint and jog in between streetlights. 4 corners on the field: 64 LBCs, 32 Reverse Crunch, 16 HRMs, 8 Burpees. Head to middle of field: 4 HRMs, 2 Burpees.

    Over to blacktop for Dora 123: 100 HRMs, 200 Pickle Pounders, 300 LBCs. Keep partners: 4 rounds of 8 Jerkins. Mosey to Tennis courts for rounds of sprints and lunges. Some bear crawls too. Mosey back to flag for 4 min of Mary. YHC took us out.

    NMS: Solid PAX this morning as we keep moving in the windy conditions. Bodos seemed to be looking to whet his competition whistle this morning but no games to be found. Guess he needs to come out for Pickleball soon. Jerkins on the yellow dip bars are unpleasant as they are extra-girthy and not easy to get a good grip on.

  • Timberwolf and the stars

    Well one thing I know my memory is good(I remembered everyone who came out). An even 12 came out for one of my classic weekday sessions. A little mosey to behind the school(I like the openness and amount of lighting), started out with a WARMARAMMA (SSH, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Cherry Pickers, Merkins, LBCS( a little stretch knee to chest or if flexible the shoulder). I decided then ok let’s get the juices and blood flowing with running the lines(forward and bernie back). After completing nearly 3/4 of the lines, heading over to the curb to start the first triple check

    First triple check: toe taps, scrunchy frogs, run to the other side and back. Once completed, a little break then mosey over to the tennis court for a four corners.

    Four corners: 10 Hand released Merkins, 20 plank jacks, 30 2-count flutters, 40 jump squats. After that, the track is right there so let’s use it

    Indigenous run(2 laps): 5 Merkins then run up to the front. The reason for 2 laps is so everyone gets at least one good sprint in.

    Another triple check: tricep dips, step ups, run across the field at the other side(1 Navy seal burpee). You would think that burpee is easy but it isn’t. Do we do them a lot(no) but do 5-10 of those you will see the conditioning needed. After that decided we were not quite done with the track so a 50 meter bear crawl/Carolina Dry Docks combo to give it one last hoorah.

    Time for one last thing: a 2 part right in front of a worker(had to surprise him). People’s chair with pole smokers. A little stroll to the flag and we finished. Count outs, names, announcements and prayer led by YHC to finish it all

    Welcome Sniper(Downrange from Chattanooga) came out this morning he seemed to enjoy things I am sure yet somehow I get where we have a FNG or someone Downrange no doubt they remember F3 RVA after a session here. Give props to State Farm for wearing a ruck for the entire workout(give him a little love make sure he’s still alive and his 2.0 is not straightening body parts.

    As you see, I can’t make it out to as many seasons as before(the weekend is fine but weekdays is different). If you see me during the week, when I get home from Amazon I take the equivalent of a nap, come out then go back home sleep more. How I can wake up, come out do that it’s not easy, yet when I commit I honor it. Far as GROWRUCK, I am not sure yet waiting on a couple of things to play out date wise before I can finalize everything. Race wise this year, it’s a struggle cause I am limited and ones I would like to do are far way(4 hours) no thanks. I have this idea it probably won’t be till summer or fall but a 5k or longer workout where you do carries, other exercises that will challenge all. The 2 spots Rock and Roll and Dogpile(I could really go 10k there). If anyone has an interest, let me know the only things will be gear and after event things(food drink etc). Have a good one see you Saturday


  • We’re going to do this until we get it right

    A repeat of my last Circus Maximus workout. I got there early so I could set up the KB exercise stations. I printed out and put in 10 clear protective sheets, the 10 exercises. I also brought music. It’s not Summertime yet, but we’re doing politics.

     

    “Well I called my congressman and he said quote

    “I’d like to help you son, but you’re too young to vote”

    Sometimes I wonder what I’m gonna do

    ‘Cause there ain’t no cure for the summertime blues”

     

    Disclaimer: If you hurt yourself, it ain’t my fault.

     

    Warmup:

    • 20 SSHs with Johnsonville doing them in double time and White Deer doing his usual weird thing
    • 20 Imperial Walkers
    • 10 Don Quixote (Don Coyote if you’re from England)
    • 20 Squats
    • Stretching exercises

     

    Over to the covered walkway where I set out the stations and placed Atilla’s 30-pound Kettlebell for the farmer’s carry.

    We had the following 10 stations and 8 people. The 8th person was the timer who did a Farmer’s carry; carried his own KB in one hand and Atilla’s extra 30-pound KB in the other hand and walked to the end of the walkway and back. Then he went to the end and each person moved up one or two stations. In that manner, everyone did 7 of the 10 exercises as well as the farmer’s carry in each rotation.

    White Deer complained that I didn’t have a picture for each exercise. I’ll get Whitesnake to get me White Deer’s picture off the milk carton next time.

    Single Leg Deadlift Standing on one leg and holding the kettlebell in one hand lean forwards keeping your back flat.

    The same leg that goes back is the same arm that you are holding the kettlebell with.

    Go down as far as your hamstrings will allow and then return to the top position.

    Your standing leg can have a slight bend during the movement.
    Clean and Press As you link the 2 exercises together it is important to take a short pause between each movement.
    Ukrainian Hammer
    Thruster combines 2 exercises the Squat and the Press for maximum energy expenditure.

    Start from the racked position and drop down into the Squat, next drive up from the floor and use your momentum to drive the kettlebell overhead.

    Next control the kettlebell back down into the racked position and repeat.
    Triceps
    Side Lunge Holding the kettlebell in both hands close to the chest take a sideways step, push the hips back and drop into a side lunge position.

    Keep your chest up and weight on your heels.

    One leg should bend while the other remains straight.
    Bob and Weave Hold the kettlebell high up the chest with both hands and step out to the side, duck down as if trying to get underneath a low doorway and then bring your other foot across to meet the foot that stepped out.

     

    Make sure that all the movement comes from a hinging at the hips rather than bending forwards at the lower back.

     

    The back should remain flat throughout the movement.
    Curls
    Hammers
    Swings

    After one round, we did some stretching exercises and ran around the island. In all, we did these exercises about 2.5 times before it was time to go back to the flag for 3 minutes of Mary.

     

    Prayer Requests:

    Fireman Ed’s father-in-law has stage 4 liver cancer. Don’t be bashful about going to the doctor if something doesn’t seem right.

     

    Take out:

    Life is too short. Grudges are a waste of happiness. Laugh when you can, apologize when you should, and let go of what you can’t change. Love deeply and forgive quickly. Life is too short to be unhappy.