Category: Richmond, VA

  • Saturday….flexible and mobile

    I stepped outside this morning and went…whoa(not humid, feels good). I made my way over to Rockwood Park to honor my commitment of Saturday flexibility and mobility before the main workout. 3 came out to get the muscles prepped and ready

    Started out a little flexion(gripping the toes into the ground) straightening the legs and stretching up high. Then a swan dive down, back up using a little core(back down again). We did a little balancing(standing on one foot, the second time holding the knee). There are days where both sides go great, one id good the other is a struggle, or just overall a struggle, We moved into a deep squat(variances of rising up and back down, also bringing the elbows inside the knee) to help open the quads and hips. After that, onto our sixes for a lounge chair hold(a crab like position, butt comes close to the heels, then lift up a little) the arms are far back working your shoulders. A little stretching up with the knee to the shoulders on each side. A final stretch of knees up, then fall to one side while looking in the opposite direction. After that, it was time so grabbed a few minutes to recover and get ready for the main workout

  • Rucking it is.

    After much thought about whether to attend Morning Wood for a ruck or the CSAUP, YHC decided to ruck. Having the use of my legs tomorrow was the deciding factor. The weather was great this morning. Took off at 6:00am and hit the normal paved trail. Finished up just in time for some Woga with Mudslide and Florence.

    House Party

  • They have baskets

    I was getting ready to introduce disc golf to the fine far West folks. I went to Costco and retrieved 3 boxes and had them set up for a mini course (hit the box would have been my backblast title). To my astonishment, I found 5 real disc golf baskets set up at the back of Short Pump Middle. Did they set them up for us? Well no boxes necessary. Although not everyone was on time, we had 10 PAX ready to go.

    COP: DQs, DMH, Merkins, MCs, LBCs and ACs. Is that Lighthouse and Homer? Mosey to hole 1.

    Hole 1: Throw, bear crawl, throw bear crawl until you get in the basket. 3 burpees for each shot.

    Hole 2: Throw, lunge, throw, lunge until you get it in the basket. 5 HRMs for each shot.

    Hole 3: Throw, throw, bunny hop, throw bunny hop until you get it in the basket. 7 wide grip merkins for each shot.

    Hole 4: Throw, throw, polar bear crawl, etc. 5 merkins per shot. Collect discs and mosey to front of school.

    Triple check with four exercises: Donkey kicks, derkins, heels to heaven run around loop. Chum shows up after a long run at SOJ. Mosey to bleachers on second field.

    Elevens with 2 count steps and diamond merkins (I like merkins). Mosey to home base.

    One set of PLTs, Carolina DDs, Freddie Mercuries and DQs/DMHs. Counterama.

    Events: Monday get together on Mcarthur road instead of Punisher. See Chum Bucket for details as he is not much of a Slacker. Pickelball tournament on 8/26. Labor Day convergence at Dogpile at 7 a.m. (so late for that group). Ended with prayers. Thanks God for the beautiful morning. It was good to see runners Johnsonville and Gypsy and future runner Blue Moon at coffeeteria.

    Fireman Ed (now we have Dalvin Cook – bet we still find a way to su%k).

  • I feel good!

    11 men emerged from the gloom on this morning at Dogpile to be greeted by glorious weather wondering if Doozy and Gypsy might have Stayed on the Scene after the James Brown experience the night before at the Amphitheater. No sign of them. They made it to the CSAUP presumably. According to the person who left their lawn chair in YHC’s usual parking spot, this is what occurred:

    COP – All IC – SSH, Helicopters, DQ, IW, Merkins, LBCs, APDs

    Mosey past the field to the end of Blanton Ave. At each lightpost alternate sets of 10 Merkins and 10 LBCs. At Condie St. cross and come back – Burpees at each lightpost starting at 1 adding one at each

    Back to the Field for 11’s – American Hammers and HR Merkins, cycle through lunges to cross the field the short way – forward, backward, Left side, Right side

    Journey to the Rusty Cage for a Triple Check – Pull ups, WWIIs and timer runs to the hydrant and back

    Roll down the hill to the Pipeline for another Triple Check – Plank, Squat, runner circles the loop. Ended at two rounds due to time

    Return to the flag. The PAX got a couple extra minutes on the clock today at no extra charge!

    Numberama, name-a-rama. Announcements:

    Pickleball at Batteau next week, 8/26 at 6am. No DogPile next week! Come to Batteau. Find a partner and sign up or come and see who needs a partner. Preblast has link to a google doc to sign up.

    Breaking Bread continues – September has an open slot. Sign up and help some folks out. See Oyster for questions.

    Thoughts and prayers – Gekko’s friend Jay lost his wife recently and is finding his path forward for himself and his family. Fergie’s brother Michael recently finished his chemo treatment for cancer and will be finding out soon the results. Hoping for the best!

    After the stifling heat and humidity recently I was shocked to step outside into mid-60’s this morning. Absolutely gorgeous. It felt good to lead today and it was great to see a good turnout. Thanks for coming along with me today. I love seeing Gekko dive into F3RVA posting all over town the past couple weeks and was really excited to see newcomer Frankie come out to his first bootcamp!

  • 80s Movie Training Montage

    A 15 Member Tribute Band paid homage to the likes of Stallone, Tom Cruise and Jean Claude Van Damme. Here’s what the groupies witnessed :

    Mosey to far basketball court

    Disclaimers, Definition of 3 F’s, Mission Statement

    Warmarama : 20 SSH IC, 20 Ukrainian Soldiers IC, 20 IW’s IC, 10 Merkins IC

    THE THANG :

    Suicide Lunges to foul line, half court, opposite foul line, and opposite end line

    Mosey to concession stand

    Dora : 100 One Legged LBC’s, 200 Donkey kicks, 300 Shoulder Taps SC, Timer runs down the stairs and touches the bleachers then runs back up

    Mosey down parking lot hill

    Make sure “Fight to Survive” by Stan Bush is playing from Blood Sport

    Running Punches all the way up the hill then mosey back down

    Running Front Kicks all the way up the hill then mosey back down

    Mosey into side entrance to forest workout station

    Mini Dora : 50 Pull Ups, 100 Flutters DC, 150 Squats, Timer runs to the gate then back

    Mosey back towards parking lot then stop at the grass hill

    Crawl Bear all the way up grass hill

    Mosey back to basketball court

    Merkin ring of fire, 30 seconds LBC’s IC, DONE

    Numbers, Names, YHC took us out

    Announcements :

    -Sat 9/16 : Instead of Rock N Roll, we will meet at Rountrey Clubhouse (Alamo AO) for a special workout dedicated to baby girl Liv. Address is 3800 Graythorne Drive, Midlothian, VA, 23112.

    -Check Slack for other announcements

    NMMS : Great crowd this morning. Shout out to Chaplain who ran the 10k CSAUP up Twin Team hill then posted at Rock N Roll. You crazy dude. Congratulations to everyone who did the CSAUP

  • Cincinnati (down range)

    Funny story: I show up at this AO early (its a police station for Hamilton county in Cincinnati ). Watch hits 530 and I don’t see a soul. Around 532, I hear a merry bunch of midwesterners jogging my way…and I say “yooo F3?!?.” They knew I was coming and laughed thinking I had fartsacked after announcing I would show up. Good beatdown.

    Twilight zone episode though:

    1. Cherry pickers = Grass grabber
    2. Don Quijotes = Abe Vigoda

    Copy and paste from their Slack.

    8/15/23
    AO: #amberley-five-o
    Pax: @Mule @Chaps @Cutco @Macaroni @Nice-n-Easy @Heist (F3 RVA) @OverEasy Q @shaft

    Great warm humid morning, nursing some heel pain so we jogged up to the 5-0 lower parking lot and got started.

    Warmarama OYO ankle to good morning stretches.

    The Thang:

    3X sets of 3x rounds of work. 60 second, 45 seconds, 30 seconds, with 30 second rest between rounds and 60 second rest between sets.

    First set;
    High knees
    Mountain climbers
    Catchers

    Second set:
    Overhead arm claps
    Squares
    Merkins

    Third set:
    Single leg deadlift
    Rear lunge
    Carolina Dry docks

    Straight into Mary: 45 second work, 15 seconds rest.

    High plank

    Oblique crunch

    American hammer

    Shoulder tap

    Little baby crunch

    Luge

    Rosalita

    Flutter kicks

    Big boy sit-up

    Heels to heaven

    Freddy mercury

    High slow flutter kick

    Low plank

    Jogged back down to shovel flag, COT, then did a single loop to show @Heist (F3 RVA) the AO.

    Thanks!!

  • Man hole covers and a Recall Sighting!

    13 Beasts hit Satan’s Hill this morning for a swampy beatdown, here how it went.

    5 Burpees OYO, Helicopters, SShs, Imperial Walkers, Stretches, LBCs

    Take it top the streets – Ascending Manhole covers around the hood.

    Round 1 – 10 merkins, 20 Squats, 30 of something I cant remember, 40 Dying Cockroaches, 50 Dry Docks

    5 Burpees OYO

    Round 2 – 10 WWIIs, 20 Jump Squats, 30 Box Cutters, 40 Arm Circles, 50 Shoulder Taps

    Indian run BTF

    Coupon work around circle, rotating coupons, Curls, Squats, Tris, Shoulder press, Bench press, toe touches, and abs.

    Sprint BTF, 3 Burpees OYO

    Numbers, Names, YHC took us out.

    Announcements on Slack.

    Prayers for Liv and family, Prayers for Leche’s Aunt Judy who was Diagnosed with cancer.

    Prayers for Nancy as he takes his oldest to College today, Go Pack!

    NMS

    Great to be back in the gloom, working hard to get back out more! Great to see Recall out as well!

    Make it a great day guys!

    Duke

  • My Balls Was Hot

    Confused by Gypsy’s assertion that the route was a line, 8 studs launched to find it was definitely not a line.  Here’s where they went:

    The Route

    • R on Pump
    • R on Buffapple
    • L on Singingwoods
    • R on Brookmont
    • L on Cox all the way to the end and back
    • L on Ridgefield
    • R on Falconbridge
    • R on Pump
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Guys fresh of vacation, pups coming of the IR, various health issues, hills, and an overabundance of ball sweat made for a tough run today.  All made it back safely, however.  YHC will wear dark shorts henceforth.

    ANNOUNCEMENTS

    • CSAUP southside tomorrow
    • Pickleball next Saturday
    • Convergence Labor Day
    • Prayers for Boberry’s dad, Doozy’s neighbor, Gypsy

  • A mighty 6

    YHC was excited to see and welcome 3 visitors – two from the North 40 and one of them city folk – to Twin Team today. It’s becoming a tradition to take our guests up and down Twin Team, but YHC had something else in mind today. At 530 sharp, the beasts left the parking.

    Warmarama – A mix of exercises and Broga was on the menu. Side straddle hops, jazzercize, helicopters, dead man hangs, lizard poses / twists, downward dog, merkins, scorpions and twists.

    Thang 1:

    • Call an exercise, start with 1, then run across the parking lot, 2 of called exercise, back across the parking lot, 3, etc. until 6. Each member of the PAX called an exercise. Gomer showed up a bit late due to some faulty pin placement on the F3 site, but joined just in time to introduce us to Shazam’s. No surprise that these suck. Other exercises – Merkins, Burpees, American Hammers, Flutters.

    Thang 2:

    • Similar to Thang 1, but run long ways across the courts and 5 and 10 of called exercise. Complete 5 of called exercises, run back and forth, 10 of called exercise, run back and forth.

    This gave us just over 2 miles of running for the day.

    Over the school walls for: Hoedowns, Monkey Humpers, Gorilla Humpers and Hogging. If anyone takes a look at that school security footage…

    Mozey back to the flag. Time called.

    Announcements: Many, check slack and keep yourself updated.

    Prayer requests:

    • Little girl in Alamo neighborhood, Liv (?). Look for details on a special workout at Alamo in support of her and family.

    YHC took us out in prayer.

    Grateful to spend time with these men today and thankful for the extra effort that Lockjaw, Corned Beef and Gomer made to come down and see us.

  • 3x3x#x$x3x2x?

    YHC came from parts unknown to find a total 10 wildlings north of the wall. This included 1 fimaliar SOJ’er and an FNG I had EH’ed. While this PAX was not enthusiastic about this foreigner coming north of the wall, especially when YHC called a mosey, they obliged this SOJ’er.

    Quick mosey around the bus loop to start.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, 

    The thang: All performed with KB.  3x30x3.  3 sets, 30 reps, 3 exercises, 3 rounds.  Curls, Overhead press, and Skull crushers.  Mosey around bus loop between each round.  

    Thang 2: 3x20x2.  3 sets 20 reps, 3 exercises 2 rounds.  Chest press, Overhead extensions, LBC’s.  Mosey between each round.  

    Thang 3: 3x10x2 Swings, Squats, straight leg dead’s.  

    Announcements see slack.

    YHC took us out in prayer. Make today awesome.