Category: Richmond, VA

  • If it bleeds, we can kill it

    As Big Rig and State Farm were hitting some pre-workout pull ups, I arrived getting gear ready for another insane session. 6 came out what looks to be the start of warmth( no rain, I am tired of it) to see what laid before them. After a little WARMARAMMA(SSHs, Don Quixotes, Helicopters, Arm Circles, Merkins) it was time

    I set up a circle of pain and pleasure: the goal for everyone to finish 3 rounds of it, plus a little run around the parking lot as a break. The exercises: 100 battle ropes, 5/side clean and presses, jump squats w/ 25 pound sandbag, WW2 with 20 pound slam ball, tire slams, kb swings then a lap around.

    After we finished the 3 rounds of that, down to the football field for Build a Beast with a twist: the twist was battle rope pulls with a 50# sandbag at the end to pull towards you. The build was Merkins, lunges, Freddy Mercurys, 4 count mountain climbers. Once everyone has a chance to pull, one final run down and back the whole field. The end was near so back to the start for a quick dead mans hang and done.

    Numbers, names, prayers for State Farm’s M, Broadway’s daughter and Posh getting used to a new medicine, prayer lead by YHC to close it out

    Saturday I have the Q at Rock and Roll, I have a new, sadistic idea or 2 ready plus the weather will be nice so no skipping out see you soon

  • Hit by a car!!!!?

    1 Early riser, 9 on time and 1 in the middle of the COP showed up to see what a No Toll Doozy Q looked like. According to the keepers of the “stay off the Field” signs this is what happened.

    Mosey to the bridge to pay the No Toll, Toll 20 Dips and 20 Incline Merkins

    Mosey to the parking lot for COP – SSH, DQ’s, Helicopters, Dead Man Hangs, Imperial Squat Walkers, Merkins, LBCs

    Mosey to field number 1, from the center of the field there are frisbees in each corner with an exercise wrote on them, do 10 of that exercise run back to the middle do 5 burpees run to the next corner and repeto until you have completed all four corners.

    Mosey to field number 2 Repeto with different exercises, mosey to field number 3 Repeto with different exercises

    Collect all the lights and frisbees mosey back to the bridge to pay the Toll again 20 dips 20 incline merkins

    Mosey to the basketball court and circle up for some man killers and finish with 10 Burpees OYO

    BTTF Numbers / Names Last Call took us out

    NMS: Mr Roper started todays mumble chatter off by telling us that he has been out since January because he was hit by a car “?????”. The fact that nobody knew or has said anything if they did makes me question how our accountability is going in RVA. If there is a brother out there that you haven’t seen in a while, YOU (Me) need to reach out and find out how they are doing.

  • Seńor Frog (1) Year Q!

    14 F3 Brother’s, Friends and Co-Workers gathered this morning to support me on surviving my 1st year of F3. I could not have done it, or really stuck with it, without ALL of your support.

    I would like to give Swirly and Handshake a big Thank You for their constant encouragement, badgering and mentorship. This has made all the difference. I often wake up feeling sore and beat down not caring one bit about going to a work out, but then I think of the privilege of getting to hang out with all of you high level F3 brothers running around mumbling in the dark cold gloom wet and cold acting like kids again and I say to myself. Hell Yea I’m going.

    This is somewhat probably what went down this morning.

    1 Burpee to get everyone’s attention.

    Mosey around bus loop to right back corner of school for COP. SSH, Imperial Walkers, Dead Man Hang, Don Quixote, Merkin, HRM, LBC.

    Mosey to back soccer field for 4-Corners. 15 Merkins, 20 Merkins, 25 LBC, 30 Squats. Round 2. 4-Corners. 20 Merkins, 25 Merkins, 30 LBC, 40 Squats.

    Mosey to soccer goal. Line up for some wind sprints to other soccer goal. Recover with 50 Squats. X4.

    Mosey to back jungle gym for 8X4 Partner pull ups.

    Mosey to school for a triple check. Muhammad Ali Wall Sits & Dips while timer runs to jungle gym for 1 pull up.

    Mosey around entire soccer field to side of school fenced in area. Line up near school for some bear crawls. Bear crawl to fence for 20 merkins then run back. Bear crawl to fence for 30 LBC then run back. Bear crawl to fence for 30 deep squats then run back.

    Four Corners of concrete. 20 merkins, 30 LBC, 40 Spuats, 50 WW2.

    Mosey to flag for COT.

    No Prayer Requests.

    (1) Announcement. 5PM Pickle Ball with Oyster.

    Seńor Frog closed us out with a somewhat lengthy inspiring prayer.

  • Coupons & 11s: The Breakfast of Champions

    17 men answered the call to get after it this morning, including 1 FNG (Welcome, Crabgrass!). Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 20x
      • Copperhead Squats — 15x
      • On your six,
        • Roscoe’s mom L/R
        • Pull leg to chest L/R
        • Leg out L/R

    Thing 1 — 11s @ Horseshoe by Tennis Courts

    • Hand Release Merkins
    • Squats
    • Run ½ of Horseshoe 
    • Plank for the 6, L/R hand high, hold, recover

    Mosey to other side of Horseshoe

    Thing 2 — ‘Futon/Swoop Special’ @ Horseshoe by Model Home  

    • 100x Side Lunge, Double Count
    • 200x Overhead Press
    • 300x Chest Press
    • Timer lunge to end of parking lot, bernie back 

    Mosey to entrance of Horseshoe

    Thing 3 — Triple Check: Abs @ Norland Road

    • Timer runs to end of the street and back
    • American Hammers 
    • LBCs 

    COT — @ Alamo

    • Announcements
      • March 18: Alamo Turns 1! Come celebrate 1YR of Alamo, bring an FNG! 
      • September 21: Convergence – 10 Years of F3RVA & Pediatric Cancer Awareness
    • Prayer Requests
      • Family and Friends who lost their teenage girl and was found this weekend along Charter Colony

  • A Day of Fitness and Financial Forecasts: Winterfield Crossing’s Running and Jogging Gathering

    On a crisp morning at Winterfield Crossing, a picturesque park nestled amidst rolling hills and towering trees, the scene was set for a gathering of fitness enthusiasts and thoughtful conversationalists alike. Two runners and three walkers had assembled, each with their agenda for the day’s activities.

    Honeymoon and Gumbo, the dynamic duo of the running world, wasted no time in lacing up their sneakers and setting off on a brisk run. Theirs was a mission of speed and stamina, as they aimed to conquer the winding paths and undulating terrain.

    Meanwhile, Aisle 5, Nancy, and Cookie, the trio of walkers, took a more leisurely approach to their morning exercise. Opting for a gentle jog, they embarked on a journey of physical activity and intellectual stimulation, engaging in a lively discussion about the intersection of finance, family, Smokehouse, bar fights, and weed.

    After the workouts, Sunday warriors gathered at Starbucks for a quick coffee, and they bid farewell after their coffee, ready to tackle the rest of the day with renewed vigor and enthusiasm.

    Cheers to Aisle 5’s Retirement and bourbon by the lake!

  • Aldi rules . Publix drools. ask handshake

    4 stallions coming in hot. Let’s go find some puddles.

    Warmarama: Mosey to the other end of the Carillon field, SSH, Imperial Walkers, DQ, Copperhead Squats, Helicopters, Arm Circles

    The Thang: Mosey to the Triangle:
    Corner 1: 20 Merkins
    Bernie – Corner 2: 20 Squat Jumps
    Bear Crawl – Corner 3
    Mosey to Corner 1: 20 Merkins
    Bernie – Corner 2: SSH
    Lunge – Corner 3
    Mosey to Corner 1: 20 Merkins
    Bernie, Butt Kickers, High Needs – Repeat Corner 3

    Mosey to the fence: Quad Check
    1: Touch 5 trees
    2: Flutter Kicks
    3: WWII
    4: Heals to Heaven
    Repeat 4x

    Mosey to the Amphitheater
    Merkin Ladder to the top
    Mosey back to the bottom
    Reverse Crunch Ladder + 1 box Jump back to the top

    Mosey to Amphitheater Stage: Ring of Mary
    Mr. Rogers: American Hammers
    Bootleg: Alabama Prom Dates
    Handshake: Heals to Heaven
    Oyster: Flutter Kicks

    Mosey back to the flag
    Numberama: Namerama
    Announcements – See Slack
    YHC took us out!

    NMS: Thanks to Honeydo for giving up the Q. YHC had planned on bringing out a friend who was in town from CA and YHC wanted to give him a proper tour of dogpile. YHC friend had many excuses, jet lag, too many drinks, something about “I TOLD YOU, I just had rotator cuff surgery and can’t workout right now”….. We’ve heard it all before…. Maybe next time.

    Oyster

  • The one where Cookie found us.

    11 Sheep Dog came out at gloom in perfect weather for a Poncharella beat down. Warmed up the pack and strolled up Satans Hill to the In-Cadence abs, In-cadence chest, and In-cadence shoulders workout, We carried each other for a few hundred meters using the Fireman’s carry and the two-man carry which is when Cookie coincidentally joined the pack as we strolled back to the starting line repeating each party as we did. Close it out with COT, it was a Good Friday!

    Did I mention Cookie found his way?

  • Less length

    The rain did not keep 8 SOJ men off the trails of Rockwood Park. After a few early miles with Big Rig and Boberry the PAX got an intro to YHCs new 50# sandbag and we hit the road taking turns with the bag. Multiple stops for a variety of squats, presses, clean and press, overhead holds, planks and lunges. Everyone seemed to enjoy the extra weight and stops along the way. More of that too come with future training.

    Big Ruck training next Sunday, 6am at Forest Hill Park. Put it on your calendar and reserve the morning for some team ruck training.

  • She’s So Heavy

    9 members of the fabled Rock&Roll band tuned their instruments for an album of pain rarely appreciated by the common palate. An additional member join the PAX today, endearingly named YOKO, bringing with her an invitation to physical transcendence. Here is how these SOJ HIM’s threw caution to the wind and cried out in one voice “I want you!” 

    The THANG:

    INTRO YOKO:

    • Circle up in front of the DTH coupon wagon where the PAX meet“Yoko”, a 75 pound full size punching bag (State Farm lunged at the opportunity to wrap his arms around her)
    • GOAL – Yoko remains held by the PAX for the duration of the 1 hour workout – added steps or squats encouraged by whomever has the honor of holding her
    • HAND OFFS – Yoko may be passed to another PAX at any interval needed by shouting “She’s So Heavy!” The recipient PAX shouts back “I want you!” then assumes the honor of carrying Yoko. 
    • PENALTY – x10 Burpees awarded for the entire PAX should Yoko touch the ground (or put down in any way)

    WARMERAMA: 

    • Mosey onto the basketball court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Yoko was passed around during the warmup, the holder doing squats/etc

    COP #1: 

    • INDIGENOUS YOKO MOSEY
    • Front man carrying Yoko, last man completes x3 Burpees then sprints to the front to take over carrying Yoko
    • Make it around the outer loop to the annex parking lot

    COP #2:

    • Circle up for “I WANT YOU”
    • While the Beatles 7:48 (very long) song plays, the PAX is led through a variety of painful exercise combos
    • Plank Jacks, Merican with “I want you”
    • SSH’s, Burpee with “I want you”
    • Flutters, WWII with “She’s so… & Heavy”
    • Lunges, Squats with “I want you”, and then continued leg burnout through the end of the extremely long instrumental ending

    COP #3:

    • Mosey to the Snack Pavilion
    • WALLORAMA
    • Hoedowns x10 IC
    • Donkey Kickoffs – up to 20
    • Hip Slappers x10 IC

    COP #4:

    • Mosey nearby for some HILLORAMA
    • x3 Rounds of backwards bearcrawl down, then bear crawl back up, and do x5 mericans at the top
    • x3 Rounds of forward crabwalk down, then reverse back up the hill, and do x10 crabcakes at the top (single count)

    COP #5:

    • Mosey across to the baseball field and circle up
    • RING AROUND THE YOKO
    • PAX do squats while passing Yoko around the circle, x3 circuits
    • PAX complete a variety of exercises while each PAX runs Yoko around the outside of the circle

    COP #6:

    • PAX line up on one end of the outfield
    • THE YOKO WAVE
    • PAX completed WWII’s while last man passed Yoko down the line then runs to front of line
    • Traverse the Field

    COP #7:

    • Mosey back out to the big lot and partner up
    • WHEELBARROW
    • Partners wheelbarrow across the lot and back

    COP #8:

    • FOUR CORNERS, ADDITIVE
    • C1 – x10 Burpees
    • C2 – B’s + x20 WWII’s
    • C3 – B’s + W’s, +30 Jump Squats
    • C4 – B’s + W’s + J’s + x40 Smurf Jacks

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BROADWAY took the PAX out in Prayer

    NMS:  There was a wholelotta nasty cold wet reason to fartsack today, so YHC was very thankful to have a solid band of brothers to conquer the jester this morning, especially with the FNG no-show. But that’s OK, cause we all felt a little warmer holding Yoko close this morning. She was indeed heavy, and we did indeed all want her (though maybe Mudslide wanted her the most). Also, YHC is proud to report there were NO PENALTY BURPEES awarded for dropping Yoko today! Yoko will have a surprise return to a DTH sweat fest sometime again soon, so if you missed her today, just keep posting to the pain train and you’ll have a chance to wrap your loving arms around her. Next time she’ll have some better love handles to grab ahold of. Let’s GO! Yours, DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Broadway’s daughter with Migraines
    • Big Rig coworker death in family
    • DTH father in law with possible cancer
  • Missing

    Missing

    Seven could have been eight this morning. But my ex co-conspirator White Deer text me this morning that “White deer and cold rain don’t mix”. That left me mad and I took it out on the pax.

    We warmed up with 20 SSH and then got all nice and wet with some Susan Summers. With both sides all damp to the glee of all, we did merkins in cadence (13 count, not 10). Then did arm circles, DQs and moseyed to the school.

    Partnered up (where was mine?) at the covered bus pickup and one partner ran the courtyard triangle doing 5 burpees halfway while the other did an exercise. We did two sets of HRM, LBCs & Lt Dans. After getting to 30 burpees we moseyed to the basketball courts.

    In celebration of UR beating VCU, we did four corners and hit every exercise on the way back. Ten burpees, 20 Squats, 30 Plank Jacks and 40 SSH was at each corner. After getting to 40 more burpees and finding a crushed milk carton, we moseyed to the tennis courts.

    This is where White Deer took over. Oh wait… We shuffled up and down both sides of the courts that confused some and felt too painful for others and then did a shuttle run doing 5 burpees at the end of each court. We learned that the courts are not level as the water got deeper the closer you got to the woods. The last 5 burpees (for those that did them) were in a couple inches of brown water. After 20 more burpees total we did a long mosey to the front of the school.

    We partnered up again and one ran around the front loop while the other did some ab work. Did this four times with Crunchy Frogs (or hand claps for some), Reverse Crunches, Flutters and LBCs. Moseyed to the pavilion near the football field and did dips until the 6 arrived. Then we did 20 dips and 20 incline merkins, then 15 then 10. With a few minutes left we circles up and did ten burpees. Got us to 100 for the day! We also did 2.4 miles!! Great job everybody.

    Announcements: 2nd F this Tuesday at Firehouse Subs at noon. Gypsy is collected facial hair for the Merkin Society of Philadelphia. Grow Ruck in May.