Category: Richmond, VA

  • Burpee Circle

    Spring has sprung and YHC had some extra pep in his step this fine morning. 5:30, let’s go! Up the hill and to Heist’s house for a Karen-approved warmup. Videos of monkey humpers may or may not exist…

    Over to Ohio State’s regional footprint for a pyramid. 10 squats, 10 monkey jumpers, 10 firecrackers, 10 merkins, 10 freddy mercurys. Made our way to next intersection and did the pyramid in reverse order.

    Indian run BTTF

    Burpee Circle of Death

    You know it’s good when the burpees aren’t the worst part of the workout. 1 person enter the circle, hops to each of the 8 points and does a burpee. The rest of the PAX performs a called exercise with a block while admiring/critiquing each persons burpee form.

    Once done, grab a sandbag and run to top of hill and back, next person enters the circle. Did this until we reached time.

    Great work everyone! Best Butt award goes to Futon who swayed the voters with a little crack and cheek action this morning.

    Nancy 5k 4/11 details on slack one of these days…

  • What is February 29, 1980? BAM!

    2 Runners and a lonely Rucker posted on this perfect Thursday morning in Rutland to get a little exercise. With the amazing weather, this is what occurred:

    The Route

    The Runners did the traditional Rutland Route by going through Rutland into Cool Spring Forest into Knollwood, back to Cool Spring Forest to the Cool Spring North trail. They then went back into Cool Spring Forest turning on Crestfield and back to the VSF for 5.2 miles.

    The Rucker rucked around Rutland and possibly in Cool Spring Forest.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS:

    A great thing about the COT is when somebody calls out a new year around the sun when nobody knew it. BAM! called out 46. Well, happy birthday BAM! When was your birthday? This is an easy answer to most of us, but if you were born on February 29, its not quite as simple. You are 46 years old but have only celebrated your official birthday 11 times. BAM! you’ve got the Q on February 29, 2028 for #12.

    Gotta Run!

    Phonics

  • A PFP Mosey

    Started with a mosey and warmarama. Continuing with a 1.5 mile run around PFP. After a 20-count, it was time to start a ladder exercise.

    The ladder consisted of:

    50 Reps of your choice,

    100-meter run

    40 Reps of your choice,

    100-meter run

    30 Reps of your choice,

    100-meter run

    20 Reps of your choice,

    100-meter run

    10 Reps of your choice,

    100-meter run

    After the ladder was complete, we still had time to get a Dora in. The Dora consisted of:

    300 Side saddle hops

    200 WW2’s

    100 Merkins – although not sure anyone made it to the merkins

    Finished up with a cooldown and COT.

  • Ghosty AMRAPs

    Seven HIMs came out for the first Crossing that started out sunny in a long while. 

    Warm-up: Arm circles; side straddle hops; Ukrainian soldiers; quick sun salutation yoga flow. 

    Primary workout consisted of four minute AMRAPs. Mosy to first station and divide into two groups. Group one does air squats, jump squats, and donkey kicks. Group two does knee to opposite elbow and running. After a minute of rest switch groups. 

    More mosy. Then Group one does dips and speedskaters. Group two does broad jumps, sit ups, and runs back to their start point. Switch groups. 

    Final mosy to the final AMRAP, where everyone does Muricans, Russian twists, and a bit more running. 

    All survived. ~YHC, Ghostbuster

  • Just a little Hot Potato

    YHC joined the DK clown car headed to Timberwolf today. The group thought Fandago was on the Q sheet, but he, no doubt, had better plans and ideas. A hot potato was the workout of the day with Orange Crush, Hermie, Ponce and DK taking the lead.

    Warm-a-rama: Orange Crush

    Jog to the other side of the school. Typically warm up with side straddle hops, arm circles, helicopters, Ukrainian soldiers, Merkins, Stretches, LBC’s and Freddie Mercs.

    Thang 1: Orange Crush

    11’s. One side of the parking lot, merkins. The other side of the parking lot, squats.

    Thang 2: Hermie

    DoJo Dan – Kicks front and rear. No doubt we all looked like bad asses and struck fear into every bus driver walking across the parking lot. This was followed by light pole alley. In summary, we did exercises and ran.

    Thang 3: Ponce

    Shoulder Smoke Show. YHC thinks his hilarious Mom joke must have really offended him because Ponce was a bit on the mean side with his exercises. Arm circles forever, cherry pickers forever and something else that really hurt the shoulders. Note to self, Ponce is strong.

    Thang 4: DK

    A little rotating bear crawl with jogs, lunges as we rotated through the PAX. An excellent cap to the day.

    Back to the flag.

    Announcements / Prayer Requests with Ponce taking us out.

    What a great day to be outside, hang out with some cool dudes and be part of F3.

  • Introducing: The Hardcore Cage

    15 men entered the cage, ready for a high intensity ab extravaganza. This one was not for the faint of heart…………A brief summary for your viewing pleasure.

    Mosey our way through the parking lots, mixing in some arm circles, raise the roofs, overhead claps, high knees, butt kicks, etc.

    Circle up for Jazzercise, Pickle Pounders, and various stretches. Warm-Up concluded.

    Mosey to the tennis courts for Exercise: The Hardcore Cage
    PAX complete as many rounds as possible in 25 minutes:

    25 WWII Sit-ups
    30 American Hammers (x2)
    30 Heels to Heaven
    50 Flutter Kicks (x2)
    25 Scrunchy Frogs
    30 Hello Dollies
    25 V Ups
    50 Alabama Prom Dates
    30 Chain Smokers
    50 LBC’s

    In between each exercise, sprint to the other end of the court and complete 5 hand release merkins. Run back.

    Wrapped things up with a cool down lap, additional stretching, then back to the flag.

    Numbers/Names/Announcements. Machinehead took us out.

    Final Thoughts: I have been thinking about trying the Hardcore Cage for awhile, and finally pulled the trigger. Hoping that it will become an Old Glory Style workout where we can track our progress. I believe TryHard was our top finisher and completed over 2 rounds. Everyone was looking strong out there! We had a great mixture of newer PAX and even some distinguished guests. For those who stuck around for coffee, there was also an excellent Q source discussion. As for the hardcore playlist………..opinions ranged from Incredible to God Awful. Perhaps that was the artist’s intent.

    SYITG

  • After school games

    Is it possible to have fun while doing a Kettlebell workout? What happens when 15 adults who usually act like children are now told to play games they may have played as children? What’s Frogger? (Question asked by Lighthouse). Answers to follow.

    After some warmups, we started with a game of Red Light/Green Light. Whoever was “It” got to pick the exercise everyone had to do while walking to reach “It”. Get caught moving when “Red Light” and you back to beginning and do some burpees and start over. After ~8 rounds of this with different exercises (curls, overhead presses, squat walkers, waiter carry, etc), we moved on. It was a 6 out of 10 on the Fun-O-Meter.

    We circled up and did some abs (sit n press and hammers) then got up and walked past the coffee station for another game. We played Kick the Can. Regular tag with all the bells in the “jail”. Get tagged, go to jail and do some exercises. “Free” player kicks the can and everyone escapes. Byproduct falls 30 seconds in trying to tag people and it went down from here. It was a 9 out of 10 on the “What was he thinking?” meter.

    Everyone lines up at the curb while I grab the speaker. Count off in 3’s, each group gets a different exercise and does it from curb to curb: lunges, rifle carry or death crawl. I play the theme song while we play Frogger. Everyone gets to go and people doing exercises rotate through the 3 exercises after each attempt. Lighthouse goes first and has no idea what Frogger is. He learned quickly. 10 out of 10 in the “Video game re-enactment at Circus Maximus” scale.

    Circle up for more abs, go back to the flag. Have a minute left and in honor of Handshake’s F3 anniversary, finish with 8 burpees.

    Announcements: Lunch next Tuesday at Joeys, Volunteer opportunity this Saturday 9-1:let L Woods know if you can make it.

    All I proved is that 45 minutes can go fast when everyone is confused.

    As the weather gets better, please remember:

    In the heat of the day, I hang my head down low, and hide my face from the sun, through the light of the day, until the evening time, I’m waiting for the night to c.c.c.c.come!

  • Day 4 – Today is 8 years

     At 0525 on March 5, 2018, YHC pulled into the parking lot at Tuckahoe Elementary for his first post. YHC had been asked multiple times over the previous year to come to F3, but he always said no. This was the day YHC decided to do it.

    After an awkward interaction (the first of many) with Upchuck that ultimately led to YHC’s nickname, Honeydo launched the Q. That boot camp beat the ever-living snot out of YHC. Even through the exhaustion, something was energized; something was revived.

    YHC came out once or twice a week for the first few weeks, then rolled his ankle at 45MOM. YHC thought the motivation would be lost, but it wasn’t. Thanks to the help of many in the Pax—most notably Vinny—YHC kept coming back.

    While eight years is not a monumental anniversary like 1, 5, 10, or 15, any year that marks the willingness and ability to get up early—regardless of weather or sleep—meet friends at random places around the city, and do silly and dumb things together is something to celebrate.

    YHC is very thankful for the friendships that have come from F3 and for the inspiration of both more tenured and more recent Pax members alike. We are all better together than we are as individuals.

    Enough about the sappy talk. 9 men met today at Mary Mumford to do a Boot Camp. YHC had planned to go over to the fields, but the gentleman was there marking them so that required YHC to Audible. Various exercises were completed triple check, partner work, bear crawls crab walks, various Ab exercises, balls to the wall. Whatever we could do in 45 minutes.

    Announcements Salt Lake has breaking bread Saturday this month, but the Sunday is open. The Alamo 3 year celebration is coming up, which also includes a 2 year celebration for Crabgrass.

    Prayer requests for Carmax employees as they transition back to five days full on site, it will be a huge shift for those employees and their families and their schedules of working from home and the flexibility that gave them goes away.

    Day four is done. Day five will be at tunnel vision tomorrow.

    Thanks for the opportunity to be a part of this group.

    PS – Today is also Senor Frogs 3 year Anniversary.

  • Quad Potato

    Four beatdown enthusiasts converged at the Crossing having just heard Broadway was no longer able to Q, so YHC offered up a Warmerama and then hot potato. Of one accord, the PAX achieved beatdown glory in the following manner:

    The THANG: 

    DTH – EXTENDED WARMERAMA: 

    • Mosey loop
    • Bernie loop
    • Circle up, Welcome, Disclaimer
    • Warm-up Reps IC including jump squats, don quixotes, ukranian soldiers, and imperial squat walkers
    • LIFO FIGO arrives and the PAX embraces a “no man left behind” redo
    • Mosey loop
    • Bernie loop
    • Circle up, Welcome, Disclaimer
    • Warm-up Reps IC the opus, DQ’s, smurf jacks, tempo merkins, ranger merkins, dancing bears, crab cakes, WWII’s, cross-X crunches, heels to heaven, oblique LBC’s each side, and high flutters
    • Stretch

    CHAPLAIN’s QUAD CHECK:

    • Mosey down to the wall
    • PAX-1 jumping wall slappers
    • PAX-2 Wallabama Prom Dates
    • PAX-3 donkey kicks
    • PAX-4 timer runs distance and back

    BIRD MAN 4-CORNERS:

    • Mosey to back lot
    • x20 Merkins
    • x25 Carolina Dry Docks
    • x30 WWII’s
    • x35 Squats

    FIGO FINALE:

    • Indian run BTTF
    • Circle up for variable core reps
    • Down lot via butt kickers
    • Return via High knees
    • Other reps and stretch to finish 

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer – lifted up Chaplain’s son Jake with a bad concussion

    NMS:  This was a high rep, high energy, fantastic fat burner of a beatdown. Well done on the hot potato gents. Twas savored with relish. We’ll catch Broadway for another Q soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • Rucketman

    Two HIMs met for an off the books rucking extravaganza. They met at the RounTrey Stop Sign (IYKYK) and undertook a 3ish mile ruck.

    Good conversation was interrupted when a rocket, launched from Cape Canaveral, streaked across the sky. Discussion of the physics of space travel, escape vs. exit velocity, and the terrifying prospect of re-entry asymptotes ensued.

    Check slack for announcements.