Category: Richmond, VA

  • Fall Weather at DaVille

    All night rain and Drizzle made it hard for some to get out of the fartsack for this mornings’ beatdown; however 5 posted this morning for a Monday Wake up and here is what went down:

    COP

    We mosey to the West Entrance of Atlee High School and circle up for 20 SSH, 10 DQ’s, 11 Imperial Walkers, 11 4 ct Helicopters, 15 Arm circles, 10 small 5 big, reverso, 20 Alternating lunges (10 Each leg). Roll to wall for wall sit for 35 seconds…we are ready to roll!

    THANG

    With 5 today we set up four stations with the fifth person running a lap on the inside loop as the timer. Station 2(S2) – Dips, Station 3 – Step ups on the bench, S4 – Plank Jacks, S5 – Dealer’s choice ab exercises. With 5 stations this took awwhile and doing each station 3 times we then moseyed to the flag for COT.

    COT

    WE circle up for stretching, and then Numberama, Namerama, Opus took us out in Prayer.

    Great cool morning for a workout gents, it was an honor to lead…see you in the gloom soon….Cheers…CB!

    Moleskin

    We have an Anniversary at the Crucible this Saturday that starts at 7:30. Plan to meet at Wawa on 301 at 7am if you want to clown car down to the workout.

    Sit and Sip is also this Saturday, DM Gomer Pyle if interested and check out Slack 2nd F for details and directions.

  • wet and dark on the outside, dry and sunny within

    Ten men too legit to quit started a new week in the dark at Hoedown. Conditions were wet in the drizzle but the pax were dry in our hearts. Here’s what went down:

    COP after a long mosey to the back office lot at 513 Forest Ave. COP which included the standard fare, ending in Merkin Jax 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down. Mosey to middle Third parking lot.

    Triple Check #1: P1 Block Thrusters // P2 American Hammers // Parter 3 run the lot

    Triple Check #2: P1 Mountain Climbers // P2 Reverse Crunches // Partner 3 Murder Bunny across the lot and back. Mosey back to TES

    11s: 10 Burpees. Bernie sanders up the slope. 1 WW2 with feet against fence. Continue with 9 and 2, and so forth. This proved to be difficult and painful.

    Numberama, Namerama, YHC took us out.

    NMS: Prayers for Splinter’s dad today for his pacemaker procedure. Thanks guys for coming out in the wet!

  • DaPile Hot Potato

    4 men posted at DaPile for a hot potato Q.

    • COP (Mr Holland)
      • Mosey around big parking lot
      • SSH, Ukrainian soldiers, etc.
    • Dora (Helix)
      • P1 hang from pull up bar (timer)
      • P2 – 50x lunges, 100xWW2s, 200xSSHs
    • Touch a tree (Bulkhead)
      • Mosey to football field parking lot for by partner touch a tree
      • P1 – touch 3 trees and back
      • P2 – Flutterkicks, squats, reverse snow angels,
    • Mosey back to flag, sprint one light pole to the next, walk to next light pole then do 10x Merkins
    • Some stretching to close it out, numbers, names, Helix took us out
    • Good F2 at the local cup

  • Blue Water, Blue Angels

    One intrepid adventurer moseyed through the latest edition of The Clinic. Temperatures were 70 and sunny. According YHC’s daughter providing overwatch from the hotel balcony, the following might have happened:

    Route: Northbound on Va. Beach boardwalk (concrete walk) starting at about 23rd street, past Neptune, quick stop for the memorial to the Naked Warrior Monument, reverse at the Boardwalk end, then southbound past the start to somewhere prior to the pier. Call it 3 or so in total, which is YHC’s minimum for a “workout.”

    YHC blames Fudd for the short run. Well, “a Fudd” and the prior night’s pizza.

    Number, name, YHC took himself out with a little note of thanks to those who provide overwatch and air cover, whether civilian or military.

    Announcements:

    Saturday, we converge and celebrate 9 years.

    Saturday, we sit and sip.

    NMS: YHC was in Va. Beach with his daughter for some travel soccer this weekend. This excuse provided the opportunity to watch soccer and the Blue Angels simultaneously. YHC is not going to tell you which was of greater interest. If this is multi-tasking, YHC likes it.

  • How long was it? …7?

    Almost fall-like (but not quite) as a PAX of 10 hit up OTB this morning.

    Two walkers and eight runners.

    Don Draper planned an 8 mile route for the runners as RVA half marathon training is now in full swing. The trip up Grove hill toward the end was a nice touch.

    2nd F at Starbucks. Almost had the 10 PAX requirement for a free Rowhouse session this morning, but Draper had to bail early b/c of his Ms birthday. Happy birthday to Mrs. Draper.

    Great morning to be out!

  • Love for Liv @ The Alamo

    Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down:

    Warm up mosey to the cul-de-sac with return to the Alamo for SSH, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCS all IC. Heist, DTH and Don Draper split off with the kids for a fun filled workout with them while the PAX performed the following fun filled workout:

    COP 1: Partner Up for 11s with Booyah Merkins and Ab Leg Throws running from the front of the Alamo up the hill to the neighborhood entrance.

    COP 2: Triple Check with Dive Bomber Merkins, Ball Dippers, Timer runs up the hill to the neighborhood entrance.

    COP 3: Alamo Stations with different MOT between; Set 1: 5 Burpees, bear crawl to next station, 10 Plank Jacks, lunges to next station, 15 Dry Docks, run around the Alamo to complete the circle; Set 2: 5 WWIIs, broad jumps to next station, 10 Freddie Mercuries, broad jumps to next station, 15 Flutter Kicks, run around the Alamo to complete the circle.

    With only 3 minutes left, threw in 10 more burpees just for fun.

    COT: Numbers, Names, YHC took us out in prayer to include continued prayers for Liv and her fight, Mouthpiece and his wife to have safe travels back to GA and for Florence’s Aunt and Father as they are moving them to Assisted Living Facilities.

    Welcome to the 5 New FNGs – Jason (Swiftie), Finn (Hey Hey), Eli (Switch), John (Reba), Albert (Ponzi)

    PAX transitioned to Walkie Talkies house to enjoy some refreshments and to continue the fellowship. It was great to meet many of the Ms and 2.0s and just enjoy everyone’s company. Not your typical VQ, but I am honored to have led this amazing group of guys on such a special day. I felt my call to lead and honor Liv and so glad I answered. Respect to everyone for showing up and truly making this a blessed Saturday morning! I know the Schroepfer family felt the love and it will be a day for all of us to remember. Continue to spread love, kindness and fellowship!

  • No Dogs Allowed

     

    Gypsy and Homer went for a run while the remaining four of us divided up the Q-ship.

    YHC lead the Warm-Up

    20 SSH

    20 IW

    10 Don Quixote

    20 Copperhead Squats

    Head for the Pull-up bars for 11s

    Pull-ups, run to the bridge, American Hammers

    We actually had a couple of other guys doing pull-ups. Not used to having competition for the pull-up bars

    Turned it over to Pinto.

    Over to the artificial turf on the soccer field. Sign posted said “No Dogs Allowed”.

    11s from endline to the middle: Merkins and WWIIs

    11s from middle to the endline: Reverse crunch and Squats

    Half way thru, Homer joined us.

    Next, Piglet took the Q

    Indian run around the circle in the middle of the soccer field.

    15 Crunchy Frogs in the middle, Bear crawl to the circle: Merkins at the circle, crab walk back to the center: 4X

    Indian Run around the circle.

    Go to edge of the field:

    Lunge walk to the middle: 10 Side crunches, Bernie back: repeat

    Back to the flag.

    This write up may not be exactly right but it’s close enough.

    Pinto with the takeout.

  • Better Late than Never

    I guess better late than never, and a great test of memory.  Here is what happened a week ago at Circus:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBCs
      • APDs
      • Lucky bus loop – this is my story and I am sticking to it
        • 120 lawnmover pulls, each arm
        • 105 curls
        • 90 sit ‘n presses
        • 75 squats
        • 60 overhead pulls
        • 45 high pulls
        • 30 swings
        • 15 PLTs                              
      • Return to the shovel flag for COT

    Day late and a dollar short.  For the sake of Big Data.

    God is good all of the time!

    Attila

  • Oh What a Beautiful Morning

    No it’s not Oklahoma. It’s better than that. It’s Virginia in the Autumn

    7 dudes showed up to get fit.

    Here is what happened.

    10 burpee slaughter start. Woot.

    COP — a lot of fun exercises including plank jack merkins, AmHam, arm circles, ankle circles, leg lifts twice, Freddies, DQ, etc.

    Doracides
    100 merkins
    200 squats
    300 Flutterkicks

    11’s
    Calf raises and WW2 lunge between stations

    That was it!
    Great morning with sub 60 temps. Lots of stars in the sky and a few planets as well!

    Thanks gents!

  • Rodgers’ 23 season highlights

    6 regulars and one new possible regular got together to celebrate Aaron Rodgers’ epic 2023 season with the Jets. The theme was four (# of plays) and 8 (jersey number). COP: DQs, DMH, FMs, Merkins, MCs and ACs. Mosey to bus loop.

    While moseying to Pump road side of school, perform 4 sets of 8 overhead presses.

    Curb crawl to 4. Mosey to parking lot by main entrance to MG.

    4 corners – 8 burpees, 16 sit and press, 24 – squats and 32 swings.

    Mix in sets of 8 2 count rows while moseying to back of school.

    Dora with 100 bench presses, 150 bicep curls, 200 squats and 250 LBCs. For some reason, a couple folks who like to park in the back head to work ~6 a.m. I guess there is lots to be done.

    Rifle carry to first light post (I mistakenly called it farmer’s carry) and then triceps on the mosey to the second light post. Head to home base.

    Finished with American hammers, 2 count coupon flutters and stretching (can’t mess up our achilles).

    Prayers for Offshore’s older co-worker who is dealing with a fall and COVID and is at Henrico Doctor’s. Convergence at Crucible – see back blast for details. Happy to lead and hope is out there for Zach Wilson.

    Fireman Ed