Category: Richmond, VA

  • Disney Cruise Preppin’

    21 deep at Rock N Roll this morning, including a FNG! Post workout surveys indicate that a good time was had by all. Here is a brief summary for your viewing pleasure.

    Mosey to the parking lot for Warmarama:

    Side Straddle Hops, Bruce Lee Punches, Helicopters, Mummy Kicks, Alabama Prom Dates, Freddies, Hand Release Merkins AND Karaoke, No Cheat Broad Jumps, Bernie Mummies, & Mario Jumps across the parking lot.

    To the side of the Dog Park for Exercise One:

    Team Murder Gorillas: One pair does murder gorillas to the shed and sprints back. They also have the honor of picking an exercise for the rest of the PAX:

    Polar Bear Burpees
    Merkins
    Hand Release Merkins
    WWII sit ups
    Hold Plank
    Arm Circles
    LBC’s
    Jump Squats
    Shoulder Taps
    American Hammers

    Enjoyed working with Cha Cha on this one!

    To the baseball fields for Exercise Two: Triple Check
    Bobby Hurleys, Dips, Runner bear crawls up hill, then runs around the stairs and back.

    Exericse Three: Ab 4 x 50

    50 WW II situps
    50 LBC’s
    50 Heels to Heaven
    50 Flutter Kicks

    Up to the Parking Lot for Exercise Four

    On the side of the parking lot: Bear Crawl every 4 spaces, switch to Crab Walk for 4 spaces, continue pattern to the end.

    On the way back: Same pattern, but Flying Monkey Humpers and Lunge Walks

    Back to the Flag in time for 2 minutes of LBC’s

    Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: What a great time this morning. Enjoyed seeing some of the New Market/RounTrey posse coming out. With Bone Thugs, Hardywood, and company – the mumblechatter was next level. The PAX were putting in some work!

    It was a great honor to welcome my friend Leatherneck (Geo) into the group. He had a solid debut and was looking strong out there – Keep posting!

    Lots of announcements and events coming up – as always, check Slack for details.

    SYITG

  • The Shoulders of Giants 

    Slaughter Start: 5 Burpees

    Mission statement and Disclaimer

    COP: Arm circles, Cherry pickers, DQs, SSHs, Mt. Climbers, WWIIs, Merkins.  

    The Thang: 

    Eye of the Storm – Five jump squats at the center of the Carillon field, moving randomly to it’s four corners for 20 monkey humpers, 20 SSHs, 20 dry docks, and 20 plank jacks, while going back to the center (for another 5 jump squats) between corners.  Slight mod here, but thank you Doozy for this gem.  

    Sippy Cup led us in plank variations while waiting on the 6.  

    On the mosey to the pipeline, 5 Burpees OYO.  Pit stop at the Rusty Cage for Pull Ups ‘til failure.  

    Triple Check on the Pipe Line – timer ran while the other partners did heels to heaven and plank hold.  Fun Fact: Sippy Cup was the creator of the pipe line triple check.  Good stuff stands the test of time.  

    Love Hill – Not much creative with this Q.  Just hard work offered up by those that came before.  Apparently, Toga (who I have never met) created Love Hill.   We partnered up for the usual torture: P1 ran 1/2 way up the hill, while P2 bear crawled.  Switch.  Then lunge and lastly broad jump burpees.  Then Mosey to the amphitheater for some…

    Amphitheater Fun- We went from the bottom to the top with a box jump, 2 dips and 4 flutter kicks on each step.  

    Fireman Ed led us in plank variations waiting on the 6.  

    Killed a few min w/ SSHs interrupted by various core exercises selected by the PAX.  

    BTTF.  Numbers. Names.

    Announcements: 

    7am at the Alamo 9/16 for Liv, Yeehaw’s child that has suffered from brain cancer.  Come on out, wear yellow and give some support.  

    Also on the 16th, 5k memorial run for a Freeman HS teacher that was lost last year.  

    9/23 is the F3 RVA anniversary convergence at the crucible at 7:30am (Oyster is gonna hit up Dog Pile first, he might inspire me to do the same).  

    And the Sit & Sip will be held later that day.  

    Prayer Requests: It’s not exactly a prayer request, but I shared with the PAX what Gypsy shared with Lighthouse and myself during the Currahee Run: Practice sharing a compliment with someone at least once a day. Make it sincere.  You will make an impact on the other person and you will walk away lifted up as well.  

    YHC took us out.  

    Moleskin: I don’t have to reinvent the wheel.  There is so much wisdom swirling about from the men of F3.  Great exercises exist.  Use ‘em.  F3’s entire blue print was just waiting on all of us to arrive and do something with it.  Practice something that has benefited another.  I can rise higher as I slowly work towards becoming the man God intended for me to be by trying to stand on the shoulders of those honorable souls that came before and those that are here now.  

    👊🏼

  • Crazy 8

    Another Friday and another route out of Goodwin HS for RVAs best running AO: Currahee.

    we went for the hill at the end this time and pulled out the Crazy 8. A 5+ mile course with Glenn Eagles uphill at mile 3.5 just for fun.

    Great conversation pace and interesting topics along the way.

    see you guys next week.

    Gypsy

  • Oyster – I didn’t forget the BB

    Three Wdog regulars met for a bit of mileage at the best AO in all of RVA. For fear of being ostracized for missing a BB YHC wanted to make sure that Oyster’s big data numbers are not impacted. It went down like this:

    YHC has been into stretching before all workouts lately so YHC started with some easy stretching to get into the groove. After stretches the three of us moseyed over to the most picturesque and spider infested bridge in all of Richmond. Once to the nickle bridge, it was three burpees at each light pole on the way out and on the way back it was five air squats. Oyster and Hitchhiker were quick to point out that only fully functioning and lit light poles counted.

    Once back to the other side it was more moseying to the pump house where we alternated lunging, running, and Bernie Sanders-ing between each light pole. At each light pole it was 10 WW2’s for half of the poles at then 20 single count flutters. Back at the top mosey back to the flag with a stop at the Carillon to inspect construction progress and do a few more merkins.

    Back to the flag for numbers, names and announcements.

    YHC out.

  • The Anti-Iron Pax Group

    5 HIM’s not interested in the Iron Pax craziness joined YHC for a little Twin Team fun. YHC had considered making today’s workout more difficult than the Iron Pax but then realized that this was not his best idea.

    Warmarama: SSH (perfect form Tobit), Arm circles, Dead man hangs, Don Qui-lo-te’s,

    Thang 1: Up the Twin Team hill we ran stopping at every drive way for a group exercise. We did throw a Jilian Michaels exercise in for giggles. Nancy Lopez was very positive about said experience. I’m pretty sure that F.U. means “Great idea OC!”, right?

    Thang 2: Partner up for a Dora: Merkins, LBC’s and Squats. Partner 1 runs part way up the hill and then back.

    Back to the flag for a few minutes of Mary.

    YHC took us out.

    Announcements: Check slack.

    YHC had hoped to do something more creative on the Twin Team hill today but it was too damn dark on that road today and plan b was executed. We’ll save that for another day.

  • I’m gonna stick to running…

    7 men knew the ironPAX was happening and posted anyway. 1 FNG unknowingly showed up to one of the tougher beat downs F3 has to offer. All men got better! Here’s the low down on what we did today:

    FORMAT

    • 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
    • Coupon and EMOM timer is needed for this workout
    • Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
    • E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
    • Set out 2 cones
      • 1 cone is at the starting line
      • 1 cone is 10 yards out

    THE THANG

    • In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
    • Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
    • If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

    Score = Total Reps Completed

    Round 1

    Exercises: Flying Squirrels / WW3 Sit‐ups
    MOT during this round: Coupon Lunge Walk

    Round 2

    Exercises: Block‐Over Burpees / No-Cheat Merkins
    MOT during this round: Murder Bunny

    Round 3

    Exercises: Thrusters / Jillian Michaels
    MOT during this round: Rifle Carry

    numbers, names, announcements, YHC took us out.

    Welcome and TCLAPS to W. B.! EH’d by Warby, he is a software engineer and former college corner back.

    NMM

    thank you to everyone who posted today. If you haven’t tried it I encourage you to post next week and challenged yourself. Today was Brutal…. That was indeed a tough challenge! After ironPAX is over I’m going back to running…..

  • baby animals

    5 gents came to work out. 5 guys left 1 percent better than they were.

    COP — tempo merkins, arm circles, copperhead squats, am ham, flutters, LBC’s IW,

    DORA —
    100 bench step ups
    200 dips
    300 SSH

    ISLAND HOPPING
    30 second Wall Sit
    15 DK’s
    bear crawl
    10 deep squats
    lunge
    10 2 ct Shoulder taps
    lunge
    10 WW2
    lunge
    10 merkins
    lunge
    bear crawl
    repeato in reverso on the way backo

    next iteration
    1 minute wall sit
    20 DK’s

    bear crawl
    15 deep squats
    lunge
    15 shoulder taps
    lunge
    15 WW2
    lunge
    15 merkins
    lunge
    bear crawl

    out of time. sniff sniff

    great times had by most this morning.


  • Are we swimming or running

    5 runners and 3 Ruckers came out on what has to be the most humid morning all year it seemed

    Route – Loop around Rutland and cross into Cool Spring Forest West for a full trail loop. Head down Cool Spring road and through the tunnel looping around the new health care facility parking lot then head back the clubhouse for 4 miles. Phonics and scantron finished with the Bojangles loop to get in 4.5 miles

    Ruckers got back on time and Yard Sale tooks us out

    Spit On That!!

  • …O…. nooooo

    11 SOJ HIM’s stood around waiting for the mysterious “O” on the Qsheet to reveal himself. No takers? No problem, let’s pull something out of storage for a little fun…

    The THANG: 

    WARMERAMA: 

    • Mosey and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    THE GREMLIN:

    • Mosey down to the plush turf football field, perfectly clean and dry, and line up on the end zone line
    • The name Gremlin was coined for being a short-in-stature beast, AKA the Bear Crawl Beast
    • x6 Rounds, bear crawl between the 10/20/30 yard lines, stopping to complete x6 reps at each line down & back
    • Exercises: WWII’s, Ball-dippers (2-ct), Diamond Mericans, Leg Lifts, Sumo Squats, & No Cheat Mericans
    • Between sets, the PAX enjoyed doing ABC’s for the Six, some full field sprints, and played “Dead Rat” to pick a couple guys to be carried the length of the field

    Mosey BTTF:

    • En route, stop at the Amphitheater to complete x2 rounds of Broad Jump Box Jumps
    • Also stop at the Echo Chamber for x10 Hoedowns IC

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  With no man claiming the mysterious “O” as Q for the day, everyone agreed it was likely a typo from OC placing his name in the TwinTeam slot just below on the Q sheet (though OC has adamantly denied it, we like to blame him for stuff anyway). YHC had The Gremlin in storage for just such an occasion, and the little beast was all too pleased to come out and torment the forge PAX today. Turns out No Cheat Mericans are about as bad, or maybe even worse, than burpees for closing out a beast. Thank you gentlemen for rolling with it today. And now you know what to do when the Q calls “dead rat”. Haha. SYITG, DTH

    Announcements (SEE SLACK!)

    • Happy Hour Tomorrow! Fri 9/8, Diamond Billiards, after work
    • 9/16 Alamo Convergence
    • 9/23 Crucible Convergence and F3RVA Anniversary Sit&Sip

    Prayer Requests:

    • Dealer traveling to Yellowstone with family for a week, prayers for safe travels and well behaved children on long flights
    • Scram has another week of hosting his MIL, so prayer for patience
    • Doublemint’s boys (Spinal Tap & Cowbell) have just begun their freshman year in college, so prayers for their safety and opportunity
    • Ongoing prayers for Liv/Yeehaw family

  • You ask him about his balls

    10 solid HIMS fought off the fartsack and descended into the silent and sultry gloom of Timberwolf. There were many calling for a ground and pound but YHC was having none of that. After all, YHC thinks he could be a runner again someday.

    COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    The work: Century club. 100 of called exercise then run a lap. First one to 100 calls it and Pax runs. PAX alternates AlGore and Plank for the six. First 4 laps: Merkins, LBC’s, Squats, SSH. Next lap Lunge the curve and run the straights with 75 Drydocks. Next lap 5 broad jumps/walk the curves, run the straights with 75 Flutters. Next lap 75 imperial walkers.

    Announcement: Alamo on 9/16 7am Love for Liv workout. 9/23 9 year convergence.

    Prayer Requests: To Warby’s neighbor and to Florence going under the knife.

    YHC took us out in prayer. You have a choice make today Awesome or make today meh! Choose the former!

    Always an honor to lead.