Category: Richmond, VA

  • The Skunkworks

    Warm-O-Rama:

    • Arm Circles x10
    • OH Claps x10
    • Toe pull squats x10
    • Don Quixotes x10
    • SSH x25
    • Merkins x10
    • Ham Rockers x5/5
    • 200m Run

    The Thang:

    • Buy in: Bear crawl 2 parking spaces, lunge 2 spaces down the lot. 
    • 8 min KB OH presses 30 seconds per side 
    • 200 meter run
    • 4 min single arm KB curls alternate every 8-10 reps
    • 200 meter run
    • 4 min single arm KB triceps extension alternate every 8-10
    • 200 meter run
    • 4 min KB rows alternate 8-10 reps
    • 200 meter run
    • Cash out: Bear crawl 2 parking spaces, lunge 2 spaces down the lot.  

    COT

  • SOJ Takeover Sort of

    A former SOJ Q and several SOJ regulars made this almost a SOJ Takeover of FW. This is what happened according to passers-by who also don’t sleep:

    Avoid getting run over by Fudd or Handshake, the 0530, time to mosey across River Road and back around the church backlot and circle up for COP, including jazzercisers with a Hillbilly hop just to make those who journeyed across the river feel welcome.

    THANG – following COP:

    11s – Donkey Kicks on the dumpster wall, run to steps and WWIIs

    recovery lap

    COP #2 (The Interlude) at the stairs with various exercises including plank-o-rama, merkins, Imperial Squat Walkers and monkey humpers

    Mosey back across River Road to Triangle for the No Cheat Triangle – 10 no-cheat merkins, run to next point and 20 2-ct mountain climbers, run the base and 30 2-ct Freddy mercuries and back to the starting point for plank-o-rama and someone got sprayed by a skunk – damn that stunk – mosey to the parking lot for round 2

    4 Corners – same as above with the triangle but add 40 1-ct ball dippers in corner 4.

    Finish with a Ring of Fire and some flutters, hello dollies, rosalitas and six inches

    COT, Numbers, Names and prayers then coffeeteria.

    Announcements:

    • Senor Frog’s VQ at Hoedown on Monday

    Good times boys. Thanks to the Rountrey crew (and McGruff) for making the trek.

    No More Gumbo For You!

  • Okay!

    I was offered the opportunity to lead 7 men on this beautiful dry day. Thank you Heist. 

    WARM UP

    • SSH
    • Helicopters
    • Cherry Pickers
    • Leg stretches
    • Merkins
    • Arm stretches 
    • LBCs

    Moseyed to the Tunnel

    Thing 1: (11s in the Tunnel)

    • Exercise 1: Jump squats
    • Exercise 2: Leg kicks

    Thang 2: (Triple Check)

    • Partner 1: Run
    • Partner 2: Merkins
    • Partner 3: Carolina Dry docks

    Thing 3: (Burpee ladder)

    • Burpees at each Pumpkin light pole. Increase by 2 at each pumpkin light

    Thang 4: (Triple Check)

    • Partner 1: Run
    • Partner 2: WW2
    • Partner 3: Dips

    Numbers, Names, Announcements and Prayer. 

    Prayers for a Wildcats friend Sue and positive news on baby Liv’s test results Friday.

    It was a great day to lead!

  • New Material Release

    A quartet of Broga regulaars rose before many to get some early moans and groans out in anticipation of the awaiting main course. Some popping and cracking among other releases were shared by the group. A few new moves were introduced with the areas of emphasis consisting of shoulders, hips, glutes, hammys and calves. Elongated shavasana was a nice climax as the cool morning air surrounded the Pax. Well done fellas.

  • SOT …AKA Shrinking Over Time

    Welcome to SOT, where you may or may not have a PAX… 0530 hits, 7 runners take off, DTH cranks the music and begins enthusiastic solo SSH’s with a nice cool breeze waving Old Glory to early Midlo commuters. McRib pulls up and saves YHC from a 45 minute solo ride. Warmerama continues, then variable mosey and burnout reps to rockin beats around the AO. McRib threw in a track stack and we conversed about all the great and small. The first F is great, the 2nd F makes it greater, the 3rd F gives it purpose. Thanks for posting brother McRib. Not sure what’s going on with the numbers at SOT, but this was the 2nd Q in the recent past where YHC was relieved when one other bootcamper showed up. Time to shake the fartsack tree. SYITG, DTH

    COT:

    • Counterama # 2 (+7 MOT’ers)
    • Namerama
    • Announcerama (see Below)
    • ROSETTA took the PAX out in Prayer

    Announcements (SEE SLACK!)

    • Saturday 0730 Convergence and an afternoon Amelia Sit&Sit in the pouring rain

    Prayer Requests:

    • Rosetta family with illness

  • Eat ‘em and Smile

    5 HIMs joined forces to become more than they were when they arrived. A slight fall nip was in the air, but the PAX shrugged it off and dug down deep to find the golden treasure guarded by the dragon.

    Warmarama:

    A quick mosey here and there, followed by…

    SSHs, 20 Copperhead squats, 20 merkins, 20 mountain climbers OYO, plank with right hand held high then left hand, stretches brought to you by Fudd’s and Wilson’s wives, helicopters x 10, dead man hang

    The Thang:

    Kettlebell (KB) swings x 20

    Goblet KB squats x 20

    One-legged KB deadlifts, 10 x per leg

    50 KB calf raises

    20 overhead KB presses per side/arm

    20 lawnmower KB pulls, AKA one-arm KB rows

    20 KB front raises

    20 double count KB plank pull throughs

    20 KB skull crushers

    20 KB curls

    50 double count KB American hammers

    50 non-KB Freddie Mercurys

    Run 1x around the school

    PAX completed 2.5 rotations of everything you see above

    As always, a great time was had by all. Fantastic mumble chatter, some honest to goodness exertion, and fellowship and faith in abundance.

    YHC took us out. Always humbled to lead this amazing group! Thanks guys, and let’s keep on keepin’ on! F3 RVA abides.

  • Raider Ruck

    YHC and Yardsale posted at 5am this morning so we could get in 4 miles rucking today with some steep hills and over the train tracks. We return to lot and it is only us this am. Great mumblechatter about being dads, kids dating etiquette, work and enjoying the nice cool morning for this workout.

    Route below

    See you in the gloom soon gents…Cheers…CB

  • Remember when we did Front Crab Walks uphill?…Now, I remember 🙂

    8 Crusty Crabs crawled into the dimension known as the Bermuda Triangle. Here’s what the sketchy car parked at the other side of the parking lot witnessed :

    Disclaimers

    Warmarama : 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC (Side Note : Big Rig is a great counter)

    THE THANG :

    Mosey to wooden poles

    Chaplain’s Indigenous Pole Smokers : Line up one man at each pole. Last man Bear Crawls to front while the rest do Pole Smokers. Rotate and Repeato until all PAX have gone once.

    Mosey to workout station behind school then split into Two Groups

    Group 1 : 3 sets of 7 Pull Ups

    Group 2 : 3 sets of 10 Jerkins

    Groups switch Stations

    Mosey to wall on the side of the school

    2 Sets of 40 Donkey Kicks

    Mosey back to parking lot

    Lunges for about 100 yards

    Mosey to football field

    4 Corners : 30 Merkins, 30 Flutters DC, 30 Jump Squats, 30 SSH

    Mosey to grass hill

    Various Animal Movements up to the top of the hill : Started with Shaw-Shank’s favorite Front Facing Crab Walk then did Crawl Bear, Backwards Facing Crab Walk, Bear Crawl, Murder Gorillas facing parking lot, Murder Gorillas facing football field, Murder Bunnies

    Mosey to bench for 50 Dips

    Mosey to football field : 2 sets of Sprint from back of the end zone to other back of the end zone

    Mosey to bleachers : 20 Step Ups on each leg (do 20 straight on one leg before you switch to the other leg) , 20 Incline Merkins

    Mosey to parking lot

    Running Kicks BTTF

    1 minute of Rapid Fire Punches while holding Al Gore

    DONE

    Numbers, Names, YHC took us out

    Announcements :

    -F3 RVA 9 year anniversary Convergence this Saturday at *7:30 am* at Crucible AO (Blackwell Elementary School)

    -F3 RVA Sit N Sip hangout in Amelia this Saturday late afternoon/evening (BYOF, BYOB, Camping overnight optional)

    -State Farm is leading a Kettle Bell workout at Bermuda Triangle starting this Thursday and will be offered every Thursday going forward

    NMMS : Great to have EF Hutton join this morning. Strong mumble chatter. I wasn’t planning on Front Facing Crab Walks up the hill until Shaw-Shank gave me a friendly reminder on how much he loved them 🙂

  • Me and My Mates

    11 Noble Warriors Played on the carpeted fields of No Toll.

    In hopes to see Red Card post one last time before his return to India. YHC brought the heat to the nice carpet-like turfed fields of No Toll. Here’s what you might have missed.

    WARMERAMA:

    – Mosey around the soccer pavilion and circle up

    Mosey to pavilion, SSH, DON Qs, Merkins, Obliques L&R, LBCs, IMPERIAL SQUAT WALKERS

    COP #1: Eye of the Hurricane

    5 burpees in the center then, 20 Mericans, 30 squats, 40 American Hammers, 50 flutters.

    COP #2: 11s

    11s with Dips and LT. Dans.

    COP #3: 25, 50 Charge

    -Pax waited at the line then started with a 25% jog, then 50%, then crossing the ditch of No Toll a Charge accross the final field.

    Mosey BTTF

    COP #4: 5,6,8 Minutes of Mary

    Boat/ Canoe while pax did abb exercises. finished off with some Mericans

    COT:

    announcements: Tons going on this weekend with a convergence and a sit and sip. See Gomer for Sit and Sip info. DTH took the PAX out in Prayer

    Naked Moleskin:

    YHC had the pax charge across the gloom laden fields as a show of force against the invisible enemy. It was challenging to hold the line. YHCs voice broke the silence with charge and the Pax sprinted across the last field. There were no warriors that met us on the other side, but, as evidenced by the COT, together we stand. Let us lift each other up F3RVA.

    ============

  • Overdressed or underdressed?

    7 gathered for this weeks iteration of Heartbreak Ridge. YHC with the Q for the second week in a row. Here’s what went down:

    Long mosey past our normal COP spot down by the Bus Loop and then back up and around Pemberton Elementary School to the Bus Loop for COP

    Bus Loop Fun. 15 Poles. Round 1 – Bear Crawl to the first pole and complete 2 HRM’s and continue on. Round 2 Crab Walk to the first pole and complete 10 WW2’s and continue on. (1) Burpee at each pole coming down the hill. Round 3 – Run two poles and then come back and do (10) Deep Squats, and continue on. (2) Burpees at each pole coming down the hill.

    Mosey to the Blacktop behind the school and complete (10) 2-Count Step Ups on the Picnic Bench.

    Mosey back to the Flag for 2 minutes of Mary. Freddie Mercury, LBC’s, and Flutter Kicks.

    Announcements – Convergence on Saturday at The Crucible, see Slack for details. Senor Frog with his VQ on Monday, September 25th at Heartbreak Ridge.

    Prayer Requests – please keep Doozy in your thoughts/prayers.

    NMS – quiet morning, YHC kept the crew moving and we took advantage of a lesser used section of the A.O. Its good to have Tonka at Heartbreak. He posted 3? times last week and at least once this week so far. Great job to Lighthouse for using his Ukrainian Motivation to help get him out. Backblast title comes from Tonka posting on a 53 degree morning with Long Pants and a Sweatshirt, he will learn.