Category: Richmond, VA

  • RVA Flow

    YHC arrived early this am to get the lay of the land, plant the flag and prepare for this morning’s workout.

    Her is what went down;

    COT

    So, one rucker and 2 walkers broke off to begin their morning walk and the remaining 6 circled up for 20 SSH, 10 slow DQ’s, 10 4 CT helicopters, 15 arm circles 10 small and 5 big, reverso, 10 Ukrainian soldiers, 10 4ct LBC’s, 10 4ct Alabama Prom dates. Some leg stretches, 10 Windshield wipers, 10 scorpions.

    THANG

    Mosey to the Basketball court for fist triple check, 2 groups of 3 and P1 runs lap around both courts as the timer, P2 – LBC’s, P3 – Squats rotate all stations to complete set. For next set P1 – Lap, P2 flutter kicks and P3 alternating lunges. For the final rotation, P1 runs lap, P2 WW2 Sit ups and P3 – dealers choice on legs.

    Next we brocode 4 corners. Corner 1 – 10 Merkins, Corner 2 – 20 Peter Parkers, Corner 3 – 30 2 ct flutter kicks and corner 4 10 smurf jacks, 10 ssh, 10 smurf jacks , 10 overhead claps. Back to C3 – 30 2ct flutter kicks. C2 – 10 Diamond Push ups and 10 hand release merkins. Corner 1 10 merkins.

    Mosey to tennis courts – line up on side line, bear crawl to center line and crawl bear back then lunge to opposite foul line. Walk to next court rinse repeat and do this 8 more times.

    Mosey back to flag 2 minutes of stretching.

    COT

    Numberama, namerama – Bodos took us out in Prayer.

    It was great to see some old faces this workout as this is the last guest Q for my tour. I look forward to seeing you in the gloom soon. Have a great and Safe Labor Day Weekend as it was an honor to lead this monring.

    Cheers….CB!

  • How many poles were smoked?

    Searching for the answer to this and many of life’s great questions, the PAX descended onto the grounds of Timberwolf. Thankfully (?) all that was found was a beat down and some mumble chatter. According to the people who park on the grass… this may or may not have occurred.

    mosey to bus parking area for warmerama with various exercises that invigorated our male community leadership.

    mosey to gate for

    triple check to basketball court w

    Carolina dry docks

    Pole smokers 

    mosey to track for
    2 Boberry biscuits 6 burpees after each lap

    Slow in corners, fast on straights 

    Captain Thor

    1/4 to 5/20 and back

    Merkin jacks

    1/4 to 5/20 and back

    Donkey kicks

    5 10 15

    BTTF for a few minutes of broga.
    names, announcements, YHC took us out. Golf tournament, love for Liv, iron pax tomorrow, prayers for those that need it, spoken or not. Thanks for letting me lead fellas!

  • Is It Fall or Is It a Hurricane

    5 Runners enjoy fall like weather thanks to Hurricane Idalia for a run around Atlee.

    Route – Loop down Rutlandshire Dr for a loop around the Atlee Library. Head up the road to Bojangles and turn into the Rutland Townhomes for a loop. Come out and across Atlee Rd to the Kroger parking lot for up and down then head around the back to the and loop around Rutland Village. Wrap up with the Bojangles loop to get in 4 miles with some adding a few loops around Rutland for 4.5+

    Glad to have Fannie Mae back out with us this morning

    SPIT ON THAT!!

  • What’s in the bag man?!

    8 PAX eschewed the fart sack in favor of a kettle bell beat down. YHC grabbed his passport and overnight bag for the trek from Chester to N.O.J – well worth the haul. The kettlebells whispered the following…

    WARMERAMA:

    • Mosy, Welcome, Disclaimer
    • SSH, Hangs, Goblet Stretch

    THE THANG

    • Foreplay: Rifle Carry kettle around the circle, if 1 PAX drops – 5 WWII’s (Lighthouse BEGGED for burpees…)
    • YHC’s surprise bag contained a speaker – background tunes for the pain train were initiated

    COP 1: Curb Toss Triples

    • All Pax planked on Curb
    • 3 sideways plank Tosses, 3 merkins, 3 tosses back, 3 merkins
    • Run around the Circle Drive
    • Rinse and Repeat x 3

    Intermission: Rifle carry kettle around the circle, if 1 PAX drops – 5 merkins

    COP 2: “C-I-R-C-U-S   M-A-X” Group Session

    • Pax 1: Farmer’s carry to end of loop, murder bunny back (tag in the next PAX)
    • Rest of Pax – “Bank” 400 reps in total (all w/ Kettle)
      • Copperhead Squats
      • Incline Presses
      • Rows (on the curb)
      • Chest Presses
      • Underhand Curls
      • Swings
      • Mosy (around circle – 2 laps)
      • Abs (Heels to Heaven)
      • X-Factor (Cross body plank toss)

    Finisher

    • Mosy cool down run
    • Hold Plank
      • Name pax to your right – miss a name – 5 merkins!
      • F3 Credo (@Heist for bonus points with the mission statement)
      • 5 core Principles
    • Rifle Carry BTTF

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Saturday Rock n’ roll, Labor Day Convergence, 9.16.2023 Love for Live, 10.17.2023 Rugged
    • YHC Closed out in Prayer: Good luck and safety to Offshore at his 100-mile trail bike ride. Safety and sanity for all F3 families traveling over the holiday weekend.

    NMS:

    This is my 3rd post at Circus – and it never disappoints! YHC recently did some light reading that confirmed his suspicions – kettle bell work (swings in particular) is one of the best posterior chain muscle building tactics there is. Hence the obsession with logging 45 minutes of windshield time to see this gang of bell bangers. Props to @Fireman Ed for beating that KB like it owed him money. Loving the cool weather to facilitate a proper beatdown – thanks to the Circus Maximus crew for bringing the effort – and some fun along the way. SYITG!

    -State Farm

  • Burpee Free Zone

    A plethora of fine looking adventure seekers came out to enjoy the cooling temps and pleasant breeze that awaited them on the sweeter side of the river. Upon the arrival of the Machismo clown car it was time to venture out only to return 45 minutes later. According to the Huguenot security cameras, this is what occured.

    Warm up Mosey around the bus loop to include a variety of calisthenics such as high knees, buttkickers, outside straddle, inside straddle and back to mosey. Circle up for introductions, disclaimers and all legal mumbo jumbo. YHC proclaimed no burpees will be performed today as enough were completed in previous Q’s by Snuff and Oyster this week. Warmups included invisible jumprope, DQ’s, Jazzercise, Merkins, Mountain Climbers, LBC’s and Kimchee Twists. All is good with the world, let us begin our travels.

    COP 1: Mosey to the hill beside the school for Clockwork Merkins. We all know how these work and yes they do suck. AG for the 6. Mosey down to the amphitheater.

    COP 2: Clock Eating Dora: Partner up for 100 Donkey Kicks, 200 WWII’s, 300 Shoulder Taps (2 count). Timer runs up the stairs around and back down. Fun was had by all. Mosey to the delivery area.

    COP 3: Catch me if you Can: Partner Up, Partner 1 Bernies towards Forest Hill, Partner 2 – 2 HR Merkins then sprints to catch up to Partner 1 and switch. DTH is a beast on these and almost Bernied the entire way on his own. Well done.

    COP 4: Light Pole Alley: BTTVF but stopping at every pole along Forest Hill for either 2 Lt. Dans or 2 Shoulder Tap Merkins, alternating at each pole. Rabbits come back for the turtles.

    Circle Up for 1 minute of American Hammers followed by 1 minute of Alabama Prom Dates. Finished off with 1 minute of stretching. Numbers, Names, Announcements and Prayers. YHC took us out.

    Announcements: Sat. Sept. 2nd – School of Rock is happening following Rock and Roll. Bring out the 2.0’s for them to experience a DTH inspired beatdown.

    Convergence Mon. Sept. 4th – Dogpile @ 7 am with rotating Q’s. See slack for deets.

    Welcome Red Card who is Machismos’ Brother in Law from Holland. Would be a very interesting fellow to share a story or 2 with. Hope to see you back out in the future.

    NMS: Good turnout this morning. Was hoping to hit the turf but Snuffs’ Gate was locked up tight and YHC was not interested in scaling walls. Improvised with some old favorites after too many burpees earlier this week. Not much mumble chatter with all the counting but good time was had by all. Thank you gents for coming out and enjoy your holiday weekend.

  • Labor Day Convergence 7am @ DogPile

    Labor Day Convergence 7am @ DogPile

    This years labor Day convergence is 7am Monday at DogPile AO (Dogwood Dell Park) featuring regional rotating Qs.

    Breakfast club kicks off at 6:30.

    Water and Gatorade available. Coffeeteria afterward at Ellwood Thompson

    Get Some!

  • Déjà vu

    6 HIMs enjoyed a refreshing morning at MANNdate today.

    Warm-O-Rama:

    Mosey

    2 Rounds:
    Overhead Reverse Lunge – 5 per side
    Speed Skaters – 5 per side
    Pigeon Stretch – 30 Seconds
    Cobras – 30 Seconds

    40 Merkins

    The Thang:

    3 min AMRAP
    Half Burpees – 5
    KB Swings – 10
    KB Choppers – 5 per side

    40 Merkins

    Block 1
    *12 Minutes Max Rounds
    Cross-Leg Crunches – 15 per side
    Side Plank to Knee Drive – 10 per side
    Scorpions – 5 per side
    Plank Jacks – 20
    Butt Kickers – 25 per side

    40 Merkins

    3 min AMRAP
    Half Burpees – 5
    KB Swings – 10
    KB Choppers – 5 per side

    40 Merkins

    Block 2
    *8 Minutes Max Rounds
    Hop Squats – 20
    Crunchy Frogs – 10
    Canoe Hold w/ Cactus – 10
    Alabama Prom Dates – 10
    Penguins – 10 per side
    Reverse lunge – 5 per side

    40 Merkins

    3 min AMRAP
    Half Burpees – 5
    KB Swings – 10
    KB Choppers – 5 per side

    40 Merkins

    End COT

  • Hills & Abs

    Splintervals we’re on the agenda but YHCs headlamp was on the fritz so we kept it easy with the roller coaster route + abs. 

    • Salisbury Drive to Oak Lane to my Pisgah Drive + 50 WW2s
    • Frogger across Rte 60
    • Grove Hill Road down Mt. Midlo all the way to Coalfield Road + 50 WW2s 
    • Reverso back down Grove Hill Road + 50 WW2s at the top of Mt Midlo 

    Circle back for the six and then head to Numberama, Nameroma & COT with the SOT folks. 

  • Lock Blocked by the Tennis Team

    Eight early risers convened in the RRCB parking lot for this week’s iteration of First Watch. After questioning Wojo’s mode of transportation and celebrating the news, off we went, some with one headlight.

    The Thang

    Traveling COP as we worked toward campus. Various dynamic exercises at various stops until we reached the tennis courts by the greek theatre. Apparently those courts are for the exclusive use of private school attendees, possibly singularly for the elite tennis team. For the record, JMU has the all-time series record against the mens team and won 8 in a row against the ladies team. Nevertheless, after being blocked by the lock, we shifted over to the greek theatre for an altered tribute to the US Open.

    Commence 5-set match. 3 separate exercises in 15/30/40 rep sequence, with a run to the top of the theatre and back between sets. Sets were something like:

    • Merkins, mountain climbers, LBCs
    • Shoulder tap merkins, jump squats, WWIIs
    • CDDs, lunges, don’t know
    • Werkins, donkey kicks, flutter kicks
    • Burpees, reverse lunges, american hammers

    Run back to the top and work our way BTTVSF with traveling lindsay, starting with squats/lbcs and switching to monkey humpers/heels to heaven.

    One final stop at the park for 2 burpee ring of fire with Señor Frog attempting a mutiny.

    Numbers, names, YHC took us out.

    Moleskin

    Mumblechatter was intermittent today, due to all the counting, but it was still strong. It was a great day for Ronnie yesterday, let’s celebrate the wins… even if models sometimes get swapped out for librarians.

    Best of luck to all our pax that are on the mend, especially prayer requests for Mr Frog as he hopefully gets a diagnosis that helps.

    Celebrate the wins everyone! Getting up and working out is a great start! Have a great day all.

  • My Pleasure at WDog

    No Q on the Q sheet meant that a Hot Potato was in store for this workout and here is what went down:

    COP

    Faceplant took the helm and had the PAX mosey to the mosh pit in the Amphitheatre where we circled up for…Stretching, we started with dead man hang, 4ct slow Abe Bigoda (DQ’s), Shoulder stretch, plank to 6 inches above ground back to plank, right side reach to the sky, left side reach to the sky, Wilson’s Wife, Fudd, 20 SSH, leg streches, groin stretches.

    THANG

    Then to get out we perform 1 merkin at 1st step, then 2 merkins, going up to five, then down to one, then back up to 3 at the top step.

    Next, we mosey to the Triangle loop. As we had 7 total, we had one group of 4 and one group of 3 for a triple check. P1 – Ran lap around Triangle as the timer, P2 – Air squats (round 1) and alternating lunges (round 2), P3 – LBC’s (Round 1) and WW2 Sit ups (round 2). We make an Audible hand off after 2 rounds and Mosey to Penny ‘Ha stage to find…no Coupons!…Ok mosey to rusty cage for another triple check. P1 – runs to hydrant and back as the timer. P2 – Pull ups or Chin ups. P3 – Step ups on the wooden block.

    Mosey back to Flag

    COT

    Numberama, Namerama, Corned Beef Took us out in prayer.

    Moleskin

    So, we had an FNG, and we felt it was important to get him a tour of some of the great areas in this AO and we just scratched the surface. Alex Page – FNG 41 first concert was U2, first job with a W2 was Chick Fil-A so ‘My Pleasure’ came out immediately and was well received by everyone! The group assured Alex that a memorable name is key…and will grow on you. So welcome to the F3 RVA group!

    We had 2 prayer requests as Faceplant has an uncle dying of cancer and is in hospice care, Hitch hiker’s daughter is starting kindergarten and is adjusting to not being home, rather at school and aftercare…so prayers to the two brothers this morning.

    We had a nice workout this morning and it was an honor for 2 VMI guys to lead the workout today. Have a great day gents and see you in the Gloom soon. Cheers….CB!

    Announcements

    Labor day Convergence is at 7am at Dog Park. We will have 3 Q’s for this one to make sure everyone who posts has some individual attention! The Q’s are FUDD, OYSTER and CORNED BEEF. The regions are represented and we look forward to seeing you on Labor Day!