Category: Richmond, VA

  • The Monday Tabata Special

    Two Gentlemen gathered on this Monday for a beatdown that went like this:

    COP All IC: SSH, Imperial Walkers, Don Quixotes, Ukrainian Solders, Helicopters, Arm Circles, Reverso, 5 Burpees OYO, Merkins, American Hammers, LBCs, One legged APD, other leg, both legs

    Tabata:

    • Round 1: One legged lunges, other leg
    • Round 2: Dips and Donkey Kicks
    • Round 3: SSH, Burpees (Audible after 4th cycle)

    Bulkhead Pull-up/Merkin Special

    • Do 1 Pullup followed by 2 Merkins
    • 2 Pullups followed by 4 Merkins
    • 3 and 6, 4 and 8, 5 and 10 all the way to 10 Pullups and 20 Merkins.

    COT: Numberarama, Name-O-Rama, Announcements, Surf n Turf took us out.

    NMS:

    The weather has been impossibly perfect in recent days. Wish more could have joined us today. Thank you Surf n Turf for joining me.

    Gotta Run!

    Phonics

  • My balls are the biggest

    Started with some stretching and spent a few minutes battling myself about whether to stay or skip the workout. Glad I stayed. This is how it went down:

    Tabata Style

    • 6 full rounds
    • Each exercise: 20 seconds on, 10 seconds off
    • Followed by a 200-yard sprint

    Exercises:

    • Curls
    • WW3s
    • Pull-Through Merkins
    • Plungers
    • Squats
    • Rows

    Finished the last 10 minutes with farmer carries until failure.

    Wrapped it all up with a prayer.

    Beautiful morning, solid work, and grateful for the opportunity to put in the effort.

  • Schools out, we can play on the field

    A bakers dozen came out to HBR to find the Qs truck waiting for them. Several PAX knew what that meant.

    COP: SSH, Don Qs, Imperial Walkers, Upright APBs for Offshore, Merkins, LBCs, Scorpion kicks

    Mosey back to YHCs truck to partner up and grab a coupon. Head down to the football field with block and partner. First sprint the full field then jog back to get blood flowing

    Head down to the football field with block and partner. Dora 123 of: 100 Block Thrusters, 200 Block presses, 300 Alabama Softball players. Stay with your partner for 3 rounds of Block the Plank: Elbow plank with block on the back, partner does 5 burpees. Then switch. 3 rounds.

    Mosey to the midfield and split into groups of 3 for a Triple Check: Block swings, Heels2Heaven, and run width of field then back. 2 more rounds of Block the Plank. Head back to flag to deposit Coupons then 3 min of Mary.

    Announcements: Summer Tour, D-Day ruck on Thursday evening, update your Emergency contact info on Slack.

    NMS: Perfect weather and solid PAX made this one fly by. Mariner posted without his partner in crime Joey Chestnut. Apparently JC texted Mariner at midnight but Mariner did not see as he was sleeping to get up and post this morning. It’s up for debate which young man is doing summer right here…

    Several PAX were new to the Alabama Softball Players and Block the Plank exercises. All seemed to love both of them.

  • Grand Schemes

    It was a fine morning for a fine foursome to do fine work on the finest track in the entire country.

    Hitch arrived just in time to join the Warm-a-rama and we took off for a lap, wondering if Bodo’s would arrive “on-time” after lap one. He did not. Much good mumble-chatter ensued as we continued the work…lifting, running, lifting, and running.

    Wrapped with Numbers, Names, Announcements, and a COT.

    1. There will be SOCCER at 45MOM Thursday (see Hitch’s 1F post)
    2. The French Open reminds us that it’s Pickleball tournament SZN – with Hitch going to Korea, YHC will take on organizing.
    3. Apparently you’re supposed to go “Birth Name, Age, and THEN F3 Name” at the end. But who cares, RVA ALL DAY!

  • 1/4″

    14 grown boys ran all over the place this morning at The Alamo.

    WARMARAMA – Took a lap, gave the mission, stretched out, learned all about Futon’s latest accomplishment and got into it!

    COP #1 – MEGA 4 Corners

    • Used every bit of The Alamo space for this one.
    • Corner 1: Burpees
    • Corner 2: Merkins
    • Corner 3: SSH
    • Corner 4: WW2’s

    COP #2 – Itty Bitty 4 Corners

    • Used the tennis courts for this round
    • Round 1 – Legs
    • Round 2 – Abs

    COP #3 – Partner exercices

    • BC to the center, (5) Booyah Merkins, 3x
    • Crabwalk to the center, (5) Booyah WW2’s, 3x
    • Lunge to the center, (5) Weird Squats, 3x

    COP #4 – Wiffleball Toss

    • Tossed a random wiffleball around for some fun/punishments.

    ANNOUNCEMENTS

    • BOS at Timberwolf on Thursday. Basketball this week!

    PRAYERS/WINS

    • Summer getting started. Patience and poise!

  • We still got it….

    3 OGs and an FNG hit the Lumberyard this morning to prove we’ve still got it. Here’s how it went down…

    We hit all the normal stretches and jumped right into the work.

    🏃 Tennis Courts:

    • 11s with Mike Tysons
    • WW2s with karaoke for transportation

    Beaver rolled in halfway through after finishing up a training run for a race he’s got coming up in a couple weeks.

    💪 Next stop: Pull-Up Bars
    5 rounds of:

    • 5 pull-ups
    • 20 lunges
    • 10 Copperhead squats

    Then finished Round 5 with a 100 yard run.

    After that, we knocked out 10 minutes of Mary before wrapping up with numbers, names, and prayer requests.

    📢 Announcements:

    • Beaver is running the Christy Puller in West Point.
    • F3 Family Ruck is June 7 in New Kent see Beaver for details.

    We also welcomed an FNG this morning! He works with a few guys from the Midlo area, is an engineer, and has lived in New Kent for 23 years. Since he’s got a few chickens at home the name was obvious…

    Welcome Chicken Jockey! 🐔

  • Swedish Chef Out

    Twelve gathered to toast Flatline and send him off to be Uncle Sam’s problem for the next 10 months. Beers, apps, and laughs were enjoyed. Unconfirmed, but pretty sure Flatty’s hat came with a free bowl of soup.

  • Back in the Saddle

    After a long break from the Q, I got back at it today. Highlight: Initiating a FNG to the fold at Hoedown. Welcome, Knight!

    Warm Up: Spine Circuit Stretch; 20-count side straddle hops; 20 imperial walkers; 20 windmills; 20 inchworm merkins

    [Mosey to retrieve coupons.]

    Thang 1: 20 squats (with coupons), followed by mosey around parking lot; 20 kettle bell swings, followed by mosey; 20 curls, followed by mosey.

    Palate cleanser1 : 10 burpees

    Thang 2: 20 squats (with coupons), followed by mosey; 20 overhead press, plus mosey; 20 bentover rows, followed by mosey.

    Palate cleanser 2: 10 burpees

    Thang 3: 20 squats (with coupons), plus mosey; 20 American hammers, plus mosey; 20 curls, plus mosey.

    Palate cleanser 3: 10 burpees

    Thang 4: 20 squats (with coupons), plus mosey; 20 kettle bell swings, plus mosey; 20 curls, plus mosey.

    Dessert: 10 burpees

    Digestif: 40 yards of murder bunnies

    [Mosey back to flag]

    Man Killers (from 5-count down only), plus 20 WWI’s

    We then had the honor of welcoming FNG (Ryan Berry) to the fold. His F3 name is Knight.

    *Participants: Spine (Q), Pigskin, Salt Lick, Beta, and (introducing) Knight

  • Gettin HUGE

    Seven swingers circled up for a stationary sweatfest, courtesy of Dealer’s knee – no man left behind! Here’s the rundown:

    WARMERAMA:

    • Welcome & Disclaimer
    • x10 slow warmup burpees OYO
    • Play 90’s rock – terrible unknown nonsense ensued, so per Snuff’s excellent suggestion we switched to a station inspired by Johnny Cash
    • Other warm-up reps and stretches

    STATIONS:

    • Mobile DTH Pullup Bar
    • Battle rope
    • 60# sandbag (chest press, lunge, etc)
    • 30# KB’s (merkins, am, hammers, etc)
    • 35# KB (rows, cleans, etc)
    • TIMER:  x2 30# KB’s – variable movement to top of knoll and back down 
    • 50# KB (sumo squats, figure 8’s, etc)
    • PAX completed FOUR ROUNDS 🔥💪

    BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – especially lifting up Bromance’s FIL Jeff who lost his eyesight not too long ago and Bromance is helping them move to RVA
    • Pull-up Challenge! (Currently at 22)
    • Coffeerama – thank you SNUFF🏆

    NMS:  Solid work invested by the PAX this morning. Amazing when given the opportunity to slow down and work on form just how exhausting those stations can become! Thanks to Dealer’s knee injury for generating the Huge Bells summer sweatfest series. Anticipating all kinds of slow and painful creativity from our Q’s! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 6/6 0600 OTB D-Day Ruck:  8.2 miles for the 82nd Airborne, meet at 3500 Ashwell Dr (Rodeo Clown on Q)
    • 6/13 10am-1pm Latina Food Distribution (contact L.Woods) 
    • 6/14 3p OTB Ruck (FAMILY FRIENDLY) at Sunday Park (L Woods on Q)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:
    https://event.freedom-ops.fit/gte-74)

  • The Bridge Between Flab and Fab

    Thirteen joined the summer tour stop and found the bridge to nowhere. We first circled up in the parking lot for some warm ups and then worked our way into the Greengate neighborhood. On our way down Vinery Ave, we did 3 burpees, 3 merkins and 3 HRM and then at each block we did the 3 burpees and increased the merkins and HRM (6 each, then 9 then 12). Upchuck was very happy. My poor instructions resulted in us skipping one of the stops so we never got to 15. Final count: 12 burpees, 30 Merkins, 30 HRMs. It felt like more.

    We then moseyed to the Ghaly Creek bridge. One pax ran it to then end while the others did abs exercises called out by whoever was next in line to run. The bridge is long and peaceful. Not sure how much it gets used but I try to take us out there every few months. With Bodos coming all the way from the big city, I had to show him what the real outdoors looked like. The deer watched him closely from the woods but decided to stay hidden and not attack this time.

    13 rounds of mostly abs/core exercises that included picklepounders, WW2, Irish Hammers, Crunchy Frogs, SSH, Shazams, Mountain Climbers, Rosalitas, Wheelbarrows, LBCs and others I can’t rememeber. The run we all did was about 250 yards.

    Like I said, the bridge was long so this took most of the time. We moseyed back to the parking lot and had 5 minutes for some Mary: Freddie Mercuries, Mercury Freddies & Reverse Crunches helped get some gas out.

    Great to see all the summer tour visitors! 13 count messed up my triple check plans but I am glad everyone got to experience the bridge/creek run on such a nice morning. Working out with a group of friends and also getting a peaceful minute or two on your own in the woods is a great way to start the day.

    Congrats and prayers to Tatar with a new job starting today.

    Thanks for letting me lead and for bringing the summer tour vibes.