Category: Richmond, VA

  • Circle of Beef

    YHC felt the need to bring the south-side cred up to the Midlo maniacs at Timberwolf – what a delight! 10 ice warriors were up for the challenge and received a frozen beatdown on this 20′ morning – the secretly pre-placed kettlebells whispered the following…

    • Warmarama
      • Get warm – 20 mtn Climbers OYO
      • Mosy
      • Inch worms, merkins, Ukrainian soldiers, dead man hang
      • Continue Mosy – football style warm-ups along the parking lot lines
    • COP 1 – Tennis Court Indigenous Crawl
      • Line up along fence – all crawl to the left in plank position
      • Rear Pax does merkin – sprints to the front
      • 1/2 way around the fence line
      • Stop – I.C. Xo’s
      • 1-legged squats (20/leg)
      • Repeato indigenous crawl back to the front
      • 1-armed merkins (10/arm)
      • Note: Doing supported 1-legged/armed work allows us to focus on building muscle in perhaps our less dominate side that we naturally tend to favor – great burn!
    • COP2 – CIRCLE OF BEEF
      • YHC had placed a clocktower full of weighted implements in the rear parking lot
      • 10 stations – each station was “tabata style” – perform 50 seconds/to failure – then 10 second break as we rotated to the next station
      • Each pax got to experience the love at each station along the circle…
      • 1 – 62#KB – Squats/Swings
      • 2 – Wide Grip Merkins
      • 3 – SSH’s
      • 4 – Cindy – Curls
      • 5 – Dr. W’s
      • 6 – Cindy – Skull Crushers
      • 7 – Burpees
      • 8 – 45# KB – Upright Rows
      • 9 – Mountain climbers
      • 10 – LBC’s
      • Finisher – 1 minute plank – F3 CREDO AND PRINCIPLES!
    • Indigenous Mosy back to the tennis courts
    • COP 3 – Merkin Jax Suicides
      • A crowd favorite from my last R&R Q – follows the suicides framework
      • 1 HR Merkin
      • Bear Crawl to 1st line
      • 4 Plank Jax
      • Crawl Bear back
      • Repeato to next set of lines with 2/8, and 3/12 of aforementioned XO’s
      • Timed out at the 3/12 set and MBTTF
    • Flag – Stretch – TIME!
    • Numberama, Namearama
    • Announcements
      • Frozen triangle 2/10
      • GTE Training
        • Before R&R
        • Pumphouse Sunday
        • ALSO – doing a 7am Sunday Longmeadow (chester) Ruck for those on southside – hit up state farm for details
    • Prayers
      • Healing for Cookie’s family friend
      • Wildcat surgery recovery
      • Doozy for new business/bidding opportunity
      • Staying safe from cold and flu season!
    • NMS

    What an honor to lead at Timberwolf. This AO was my 2nd ever posting for F3 back in May so I’ve felt welcome with this team. Great AO that always has some good mumble chatter and hilarious jokes. Props to several PAX (Mudslide, Heist, et all) who did not shy away from the 62# KB work – way to push it and gain some muscle! Make sure everyone stays safe and protected from the nasty colds and flus making their way around – SYITG!

    -State Farm

  • Say No to the Fart-Sack, Just Fart

    A chilly morning awaited a six-pack of iron warriors.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • HRM
      • LBC
      • ADP
    • Lucky bus loop – 4 stops around the loop, add an exercise at each stop, 15 reps for each exercise
      • 120 lawnmower pulls – each arm
      • 105 curls
      • 90 overhead pulls
      • 75 sumo squats
      • 60 sit ‘n presses
      • 45 high pulls
      • 30 swings
      • 15 2x hammers
    • Mosey back to the parking lot for some Mary
      • H2H
      • Side crunches – each side
      • FM
    • COT with YHC taking us out

    Fun day with the PAX.  Grateful for all of these men and their friendships.  Grateful that they fought off the fart sack!  Just the usual serenade of bodily functions. Announcements include upcoming events with River City Grow Ruck, 10K training on Saturday and other races are posted on Slack.  Get involved where you can.

    See you in the gloom!  God is good all of the time!

    Attila

  • Tarasov’s Tactics

    Nine strong came out to enjoy the balmy conditions (relative to yesterday) and start their day off right. 7 boot campers and 2 walkers enjoyed the 70 and sunny weather. Here’s how it went down…

    COP: Jog out a block and back to warm up, then circle up by school. Dead Man’s Hang, SSHs, Don Quixotes, Arm Circles, Helicopters and finally side elbow planks.

    Mosey to the blacktop for a Triple Check of People’s Chair, Plank with Spider man stretches and run out to the fence and Bernie Sanders back. This warmed the group up so much we decided to do 5 rounds instead of the customary 3.

    Mosey to the tennis courts. Here began the exercises that took inspiration from what is called “Dryland Training” in the Ice Hockey community. Otherwise known as boot camp training to most. The Russian National Ice Hockey team’s coach Anatoly Tarasov employed these training tactics in the 50s and 60s for a team that dominated international ice hockey at the time.

    First exercise: Bridge Rolls. Start in a plank position, raise up hand and leg on one side, rotate over to crab cake position, rotate over again back to plank and continue for 5 rotations, then rotate back to start point. We did 3 rounds of this.

    Second exercise: Partner Stand ups. Partners sitting toe to toe lock arms and stand up, and then down together in unison, slowly and in balance. Repeat 10 times. Then sit back to back, lock arms and standup in unison, slowly and in balance. Repeat 10 times.

    Third Exercise: Compass Point Jumps. Starting from a center point, Jump with both feet together forward then back to center, then backward and back to center, to the right then back to center, then left and back to center. Do this 5 times. Then do 20 LBCs and wait for the six. Repeat 3 times as a group.

    Fourth Exercise: Sprint Box. On one half of a tennis court, starting in one corner sprint from baseline to the net, do crossovers to far side of net, Bernie Sanders back to baseline, do crossovers the other way back to starting point. Repeat 3 times. Crossovers are basically high knee steps, crossing your one foot over the other in one direction. Common ice hockey drill.

    Mosey to the street and line up for an Indigenous People’s run – up to Cary then back to Pavilion with anchor man sprinting to the front of the line.

    At the Pavilion, partner up for Hop and Catch. Partners hop from one foot to other, tossing a ball (lacrosse ball in this case) to each other throwing/catching with one hand. If the ball falls to the ground, partners do 10 dips each. The final “dryland” training exercise was Zig Zag Skaters – hopping from one foot to the other, going as wide as you can and landing/balancing on that one foot only alternating feet. Group did this together for 20 reps.

    Mosey back to parking lot to finish with a ring of fire of Merkins.

    Numberama, Namerama. YHC was stuck on Wednesday and announced a HHDH that had already occurred. Bodos pointed out we’d need a time machine to attend which always brings in interesting time travel dilemmas. YHC took us out

    Thanks for letting me lead. Hope everyone had a little fun as well.

  • I’m not going to puke!!!

    4 Well bundled, half frozen HIM left from the parking lot to head down the hill. NTB rolled in hot so the 4 stopped to stretch the legs while he made his way to join.

    At the end of the road circle up for the COP, SSH, DQ’s (Snuff arrives) Helicopters, some not so tuff exercise I saw on the internet, Imperial walkers, Merkins, Mountain Climbers, Burpees

    Mosey walk the the first light pole

    Bear crawl to the next pole, Crawl Bear to the next pole, Lunge to the next pole, Backwards Lunge to the next pole, Murder Gorilla’s (on the right side) to the next pole, Murder Gorilla’s (left side) to the next pole, High knees to the next pole, Butt kickers to the last pole

    Starting at the bottom of the ramp get in a line 1st person does 3 burpees then crosses under the hand rail back and forth, person two does 3 Burpees and follows, all the way to the top.

    Mosey walk to the ticket sales booth for a Triple check

    Partner 1 does Wall Sits, Partner 2 does Dips, Partner 3 runs to the stairs does Tooth Fairies to the top and back

    Mosey to the bottom of Mount Chaplain for 11’s using the hill

    1 Jump Squat at the bottom, Bernie up, 10 Ball Dippers (single count) run back down

    From the top of the first hill we stopped at each curb for an exercise as we made our way BTTF as we ran back Wedding Singer joins in

    Numbers / Names Doublemint took us out

    NMS:

    The title of this BB brought to you by Dealer who said “I kept telling myself, I’m not going to puke” in reference to the 11’s on the bottom hill. YHC has no idea what the actual temperature was this morning but as cold as it was, it was less cold than yesterday. 14 degrees is stupid low.

  • We wore red because we were on fire!

    Three red warriors showed up to melt some snow. YHC put out the battle cry text the night before to the Wdoggers and the warriors emerged from the frozen tundra to take on the 15 degree temperature. Since it was cold we started with some good stretching to get the muscles ready.

    Then it was go time. Mosey to the amphitheater stage, where YHC pulled out a trusty deck of cards that had been written on the previous night. Each card had an exercise, there was everything in there from Monkey Humpers, to arm circles. The jokers were the fun ones – first joker was run to rusty cage and do 20 pullups, second joker was run to rusty cage and do 30 dips, third joker was 45 burpees on the amphitheater stage. Each Ace was a run to the top of the amphitheater and back.

    Lots of mumble chatter about life, kids, frozen fingers, and cards.

    We got through the entire deck of cards – SUCCESS!

    Mosey back to the flag where Flatline took us out!

    Frozen Triangle on Feb 10!!

    Sign up for breaking bread!

  • cold potato

    COP

    Assorted warmups hermey style

    THANG

    triple check with lbc, squats and runner, door numbers game with assorted , hand off to bullseye for Dora with merkins, ssh’s, squats, walsits, other stuff I forgot, hand off to cookie for assorted hard leg exercises I’ve never done, dips, more leg stuff that I’ve never done.

    COT

    Numberama, namearama, cookie took us out

  • Snow Dong

    The middle schoolers created a snowman with a dingaling beside the Midlo Middle School track that we passed 20 times this morning on our beautiful, 14-degrees and dark, mile repeats. That was certainly memorable.

  • Don’t pull out too early

    3 men braved the cold to throw some iron around.

    Mosey around parking lot to warm up.

    COP: SSH, invisible jump rope, helicopters, imp walkers, DQs, etc.

    Triple Check – P1 kb swings, P2 WW2s w/ pump, P3 lap around parking lot.

    11s – lawn mowers + merkins, mosey in between.

    4 corners – c1 10x halos each side, c2 10x squats, c3 10x good mornings, c4 something

    Boat canoes by Yardsale.

    Numbers, names, Corned Beef took us out.

    Great workout gents, as usual great mumble chatter about life.

  • Cat Got Your Tongue?

    A lucky seven reluctantly left the warmth of their cars to begin the workout. Ultra brief mosey across the parking lot for COP. Once sufficient blood was flowing, we lined up on the edge of the parking lot.

    Working down the line…..

    Pax member lunges across the parking lot and back. Upon returning, everyone does elbow planks. While that person is lunging, the other Pax are cycling through 10 HRM, 20 Heels to Heaven, 30 squats – repeating this cycle over and over..

    Once everyone has had a chance to lunge, a second round followed. This time, the Pax member broad jump burpees over and moseys back and the group recovers with a sustained bridge. While the Pax member is broad jump burbeeing over, the rest do 15 dips, 30 Monkey Humpers, 45 LBCs – repeating this cycle.

    Third cycle – Bear crawl across and mosey back. 20 Dying Cockroaches, 40 Carolina Drydocks, and 60 Flutter Kicks – repeating this cycle.

    Off to the other side of the parking lot for a ring of fire.

    YHC took us out.

    Announcements:

    • HDHH this evening 645 with a 545 run/ruck option prior. See Slack for details
    • Sign up for GrowRuck! See Slack for info.

    Coffee was fun as always and great to connect with Splinter and Hutton.

  • Q Confusion

    Over the course of two days and two messaging platforms there were many mixed signals from YHC to Doozy about ownership of the NoToll Q and the potential for a fartsack disguised as a sick child at home. YHC was glad to join the NoToll brethren, but at 05:29 this morning it seemed as though solving the war in Gaza had a clearer solution than determining who would lead the nine at NoToll into the mornings’ gnarly, snowy conditions. At 05:30 all was resolved when YHC took the Q and ran with it to the parking lot for the following:

    WARMARAMA

    On the way to the parking lot, stop at the bridge to pay the toll. 20 incline merkins and 20 dips. Mosey on for IC SSHs, Helicopters, Arm Circles, Cherry Pickers, and the like.

    COP #1 – Parking Lot Squat

    We lined up at one end of the parking lot and performed one squat at the first white line before running to the curb island at the other end. Repeato that interval back and forth across the parking lot, each time stopping one stripe closer to the finish line and adding one squat to the total reps at that station. In the end, one parking lot was crossed and 190 squats were completed.

    COP #2 – Field of Trees

    Mosey from the parking lot to the pavilion.

    From the pavilion run across the field of your choosing and touch five trees, then head back to the pavilion for 50 LBCs. Repeato for the other two fields. 15 trees, 150 LBCs.

    That was a good bit of running… let’s do it again.

    Touch five new trees at each field and rack up 25 WWIIs between each run. 15 new trees, 45 WWIIs.

    COP #3 – License Plate Punisher

    Each of the PAX stands in front of their vehicle and adds up the numbers on their license plate to set the rep count for the movement of their choosing. Take turns going down the line hitting things like merkins, SSHs, starfish SSHs, mountain climbers, Freddie Mercuries, and of course burpees. Made it through 1.5 rounds before time was called.

    COT

    Numbers/Names/Announcements/Prayer Requests

    NMS: Not a lot of mumblechatter today due to all of the running around the AO. Perhaps Last Call should host a Broga Q so we can all sit around in a frozen circle and chat. Always an honor to lead.