Category: Richmond, VA

  • Everybody (Whitesnake’s Back!)

    (dance break, featuring the Pax)

    Everybody, yeah
    Rock your body, yeah
    Everybody, yeah
    Rock your body right
    Whitesnake’s back, alright!

    Oh my God, I’m back again
    F3 Brothers, everybody sing
    Gonna bring the flavor, show you how
    Got a question for you, better answer now, yeah

    Am I original? Yeah
    Am I the only one? No, we had 5
    Am I sexual? YEAH!
    Am I everything you need?
    You better rock your body now

    Everybody, yeah (Yeah)
    Run some lake laps, yeah (Yeah)
    Everybody, yeah
    Rock your body right
    Whitesnake’s back, alright!

    (Bridge)
    So everybody everywhere
    Bulgarian squats til you just don’t care
    We’ll do some dips, step ups too
    As long as there’ll be F3
    I’ll be coming back again

    Everybody, yeah (Yeah)
    Rock your body, yeah (Yeah)
    Everybody, yeah
    Rock your body right
    Whitesnake’s back, alright!

  • Pickleball at 45MM again

    UPDATE: Splinter won.

    Due to the popular demand, we will play pickleball one more time. Looking forward to playing it with some of you tomorrow!

  • Dogs, Dudettes, and Donkey Kicks

    13 Pax ( +9 runners) found their way to Midlo Middle for some fun in the gloom. Always a fun and energetic group at SOT (side note – get one of the AO’s sick shirts/tanks!) Honeymoon brought an adorable pup to pace set with the MOT run – this dog had perfect form and maybe 4% bodyfat. DK’s 2.0 outran me most of the workout – and whooped the entire bootcamp PAX into shape. The workout finished with an absurd Dora of Donkey Kicks – I think McRib made it in time for these? Let’s go…

    THE THANG

    WARMERAMA:

    • Perfect Push-up -> Mosey to bus lot
    • Welcome & Disclaimer
    • DQ, Ukrainian Soldiers, SSH, Helicopters, DMHangs, LBC’s
    • Parking Lot Football Drills (Run, Shuffle, Bernie, Repeat) using parking spot stripes
    • Mosy to Track-Stadium field

    COP 1: Partner Dip/Curls Triple Check

    • PAX 1 – runs across field, up and down stadium steps (Timer)
    • PAX 2/3 – Cliffhanger dips while partner curls legs

    COP 2: Wheelbarrow Quadrouple Check

    • Pretty sure I faceplanted the Lexicon on this COP
    • PAX 1 – Wheelbarrow (Timer)
    • PAX 2 – Hold Wheelman
    • PAX 3 – Duck Walk
    • PAX 3 – Broad Jumps
    • Cleared 100 yards to the “soccer” (informed was Lacrosse) goal/net. Yea yea we get it you play LAX 🙂

    COP 3: Partner Hill Stuff

    • Mosy to Midlo Mountain
    • Clock Merkins
    • Partner Up
    • PAX 1: Bernie up the Hill
    • PAX 2: Complete 2 Each 10ct. Body Bag Builders (too high for YHC to count)
    • PAX chase each other up the hill, swap as they catch

    COP 4: Mini-Wall-Dora

    • Partner up
    • PAX 1: Sprints to fence, skips back real pretty
    • PAX 2
      • 50 Dirty Hookups
      • 75 Toes to Wall
      • 100 Donkey Dicks
    • *(Modified reps down for time and sanity)

    MBTTF:

    Finisher: Hover your feet 6″, Popcorn for 5 reps of PAX favorite Abs.

    COT

    • Counterama #22 (SOT & MOT)
    • Namerama
    • Announcements: The Bridge 7/22, McRib playing guitar in his badass local band this week (See slack for details), Don Draper doing group run/half marathon – contact directly for details, get shirts from Greenbow
    • Closed out in Prayer, thankful for the diverse group of PAX today, pray for health/safety for our fellow citizens dealing with floods, fires, and extremely hot temps through out the Southwest.

    NMS:

    What a great bunch of PAX – runners (human and animal), bootcampers, and even a Flying Squirrel. SOT/MOT always has great energy – one of my first posts in F3 – and one that makes me want to come back. I was confused most of the morning in regards to directions around the various fields in the AO – but hopefully by my next visit I’ll figure it out. SYITG!

    -State Farm

  • Just in Time Broga

    2 Limber veterans emerged woke with the moon for some stretching before the strike of the silent assassin. Mosey over the church steps for a flat surface. According to the bats and stars, here is what occured.

    Emphasis this morning was on hips, shoulders and legs. Shavasana was elongated and enjoyable. Finished up at the onset of the sprinklers. Perfect timing.

  • Come for the oversharing, stay for the Corn

    A titillated ten came out to see what the Q had to share and which of the 4 FW quadrants YHC was able to achieve in the last 24 hours. For those wondering the answer is: 3

    COP: SSH, Don Qs, Imperial Walkers, Merkins, APDs, Scorpion Kicks

    Mosey all the way down to bottom of S Ridge. Stop for some pickle pounders on the way. Partner up and work way back up: Alternate Bear crawl & lunges with 5 burpees and chase. Switch to 10 Merkins and chase while partner Bernies. Stop for Diamond Merkins, then keep going up with side lunges and 5 burpees again. Back at top switch partners for a Dora 123: 100 Merkins, 200 Flutterkicks, 300 LBCs.

    Over to parking lot: new partners for Wheelbarrow half way across. 3 Sets of 25 Dips and 15 Reverse Crunches. Finish back at flag with more pickle pounders and some slow & steady Alabama Prom Dates.

    Announcements: New morning option coming soon: F3 Croquet. Get your white shirt and shorts ready!

    NMS: Strong and rowdy bunch at FW this morning. You know it’s going to be a fun one when Last Call shows up with a trashbag full of corn at 4:57 in the morning! Oyster made the trip to FW and although he has posted 5 times in the last week this was his 1st bootcamp in a while…

    Florence made the trip to FW and tried to win OSOTW with his Snip-Snip countdown clock. Alas YHCs activities were able to secure the award for the week. Hopefully more of those to come.

    Coffee after was great as always. If you get injured at Coffeeteria Ronnie will be happy to represent you, he’s a closer.

  • Lone Wolf

    Solo workout this morning at WDOG.

    Sure missed the pax! It’s never the same alone!

    See yall in the gloom!

  • East of the Hudson

    One man rose to see what the Left Bank of the Hudson had to offer in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the dog taking a Fudd in the parking lot, the following quite possibly happened.

    Warm up: find a parking spot for 100 SSHs, imperial walkers, 20 hand-release merkins (which the dog found no bueno; apologies to the lady who got a workout holding Cujo back), 20 copperhead squats, and some assorted stretching).

    Loop the building plus a 4-pack of exercises. 10 merkins, sometimes incline, sometimes decline; 10 dips, 20 WWIIs, 20 reverse crunches. 2 rounds.

    Mosey over to the Homewood Suites parking lot. Loop that building a few times. Balls to the wall in the interim.

    Mosey to the parking garage. Run up 2 flights of stairs, then down the incline, then up 3 flights on the opposite corner. Perform this loop several times. Like his golf score, YHC loses track of the loops after a while.

    Return to base. Numberama, name-a-rama, YHC took himself out with a little request for some strength and a bit of patience.

    NMS: YHC is on the banks of the Hudson doing a bit of college prospecting with Veers, YHC’s 17 year old. Points of note: Canadian fires stink. Homewood Suites apparently has hoops courts and a putting green, while Residence Inn has a putting green and what appears to be a pickle ball court installed backwards (the kitchen is on the ends, not in the middle). Hitchhiker has been notified.

  • No tracks in sight

    8 or 9 “not big guys” hit the mean streets of Midlo to get some miles. Route will be below this post. Route was followed to varying degrees by the PAX as needed. You against you! Great push today guys. We hit the Manders climb and finished with Mt. Midlo! Next time YHC will take a headlamp when venturing on a trail in the woods. SYITG.

    https://footpathapp.com/routes/664954E3-B779-4096-A074-6670BF087289

  • The story that really never ends

    Six men woke up out of their fart sacks to enter the gloom of the Bearmuda Triangle and found themselves Bear Crawling trying to make it home but ended back to the same base they started from! ?

    How it all began with Don Quixotes who entered into the Helicopter crashing down to LBCs and had to American Hammer they’re way out!

    The six men found themselves in a steep hill and had to challenge themselves to crabwalk up which a burbee stumbled the back down to tag there partner which was stuck doing some Merkins which took 3 times to finally make it all up the hill.

    The storm started to get rough and that’s when we ran into the Bearmuda Triangle…(back to beginning) Bear crawling to where they thought it would be safe they mosey’d on to an island which each person with a partner managed to lunge along side its perimeter while the other looked for help and found none to return back to have his partner give it a try until they got to the end of the island.

    Into the woods we went trying a different tactic switching partners one ran to find help again but again found none to return to his partner bear crawiling and others crab walking under brushes switching positions until they got to the corner of the woods.

    At the corner there was a body of water so we had to make a bridge across the creek so everyone lined up to a plank position while the other did an Over/Under repeatedly until they made it across.

    Almost at the end of their journey they decided to do a workout!!! Partner leg tosses out of all things!

    We saw a flag from a distance which signaled our circle of trust! No man was left behind… End of story! (Or is it)

    I do want to add while this was a tough workout it was a lot of fun!

  • Soggy Jorts, Fast Hands

    15 hungry studs dutifully awaited their fearless leader in the NoToll parking lot, with Oyster (making sure a hot potato bootcamp didn’t happen) standing ready with backup cones and disc just in case their Q fartsacked… haha, yeah right! Let’s go to work! 

    The THANG:

    WARMERAMA: 

    • Mosey to the field and circle up
    • ROSIE led the PAX in a warmerama while cones were placed
    • Moseyrama lap around the Ultimate Field
    • Split up into 2 teams of 8

    ULTIMATE FRISBEE:

    • With a strong short pass game, the darker shirts led 4-0 before the lighter shirts finally made a TD. x5 Burpees was awarded to the WINNING team for each TD while the losers walked. 
    • Machismo put his legs to work in the blocking of passes. Snuff became increasingly irritable. Mr Roper got handsy. Hornydo made love to the sideline. Last Call made some effortless catches and took a bow in the end zone.
    • But you can’t get past fast hands walking the disc up the field – extra credit to Oyster, Draper, Roger Roger and OC in this department.
    • The dark team continued their dominating performance, ending the day with a 10-4 win. That’s 50 burpees making the strong guys stronger. 

    Mosey BTTF for COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: No significant injuries were endured in the making of this softcore 8mm reel – sorry Snuff. Good to meet Balay though we really need to get this guy to a bootcamp so he knows we don’t just play spanky in the gloomy dew. Always a pleasure to play on the winning team. Thx for letting Oyster, I mean Rosie, I mean YHC lead today. SYITG, DTH

    Announcements (SEE SLACK!)

    • This Thursday, 7/20, come enjoy live music by McRib at Innsbrook After Hours (Hurley’s Tavern, 5-8pm)
    • 7/27 2nd F Lunch at Rusty Taco, 1145am
    • 8/5 – our next “School of Kid” kid’s workout after R&R
    • Don Draper is prepping a CSAUP half marathon – details coming
    • OC and crew prepping a Ruck for Cans CSAUP in ?October – details coming