Category: Richmond, VA

  • Slurpee Day Q

    The Summer Tour is awesome.  Highly recommend it.  Sixteen rookies and veterans from far and wide gathered for a long overdue Q on Slurpee Day 2023.

    Here’s what transpired:

    Mosey to the back parking lot

    COP

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Jazzercises
    • Crabcakes
    • Suzanne Somers L/R
    • Merkins
    • Heels to Heaven
    • SSHs

    Mosey to the back soccer field

    DORA 1-2-3

    • P1 – Run across field and back
    • P2 – Exercise (100 x Mike Tyson Merkins, 200 x Reverse Crunches, 300 x Monkey Humpers)

    Mosey to the front soccer field

    Triple Check

    • P1 – Bernie across field and run back
    • P2 – Dips
    • P3 – Muscle Ups

    Mosey to the untapped half of front soccer field

    Bearyah Chase

    • P1 – Runs across field and back to P2
    • P2 – Bearcrawls chasing P1
    • 10 Booyah Merkins and Flip
    • Repeato until Team has completed Bearcrawl across and back

    Mosey back to VSF

    Mary

    • American Hammers
    • LBCs
    • Alabama Prom Dates
    • Burpee

    Numberama, Nameorama, COT

    MOLESKIN

    Forgive me PAX for I have sinned, it has been 1,288 days since my last No Toll Q, shameful.  All jokes aside, it was awesome to be back at No Toll and lead.  YHC swears he used to be there and do that all the time.  Then SpiderRun became too convenient.  Always fun to see old faces, meet new ones, and have a familiar face pop up.  Someone commented that YHC must be angry today.  I was going to joke that if I wanted to kill the SOJ guys I’d have sent Pigskin to Q, but he was there, so perhaps guilty by association.

    ANNOUNCEMENTS

    Ultimate at No Toll 7/18

    Prayers for Toto

  • Kettlebell Kickstart

    5 HIM came out in the gloom and enjoyed the cool morning…. until the humidity reminded us its still summer. Here’s what went down.

    Warm-a-rama. Quick lap around the parking lot, Helicopters, Don Kehotes, SSH, Ukrainian Soldiers, dead man hang

    COP 1- circuit performed 2x at 10 reps

    Plank pull throughs with merkins, WW2, Front raises, overhead press.

    lap around parking lot and 5 kettlebell burpees between each circuits

    COP 2- circuit performed 2x at 20 reps

    Skull crushers, squats, oblique side raises, Alabama prom dates

    lap around parking lot and 5 kettlebell burpees between each circuits

    COP 3- Cinco de triple check

    Timer set pace for flat bench press, lunges, American hammers, kettlebell swings.

    Finished up with a ring of fire, PAX choice with 20 reps

  • Just Playing a Round

    Playing a round of frisbee target golf. Throw the frisbee to the target, taking turns until the target is hit. Various workouts and reps were called for each hole.

    Chum Bucket led us through some yoga at the end and YHC took us out.

  • Drink lots of water

    It felt good at first but pretty soon, we were all sweating like crazy.

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional

    The idea is to get better, not to get hurt, so feel free to modify called exercises.

    20 SSHs

    10 Arm Slap Merkins

    20 Deep Mountain Climbers

    Stretch

    Mosey to first parking lot

    20 IWs

    10 Diamond Merkins

    15 Gorilla Jacks

    10 Helicopters

    Move to corner parking lot

    20 Squats

    10 Peter Parker

    20 Heels to Heaven

    Stretch

    Mosey to asphalt playground

    15 Lunges

    10 Garden Variety Merkins

    15 Crunchy Frogs

    Stretch

    Burpee Broad Jump from mid court to edge

    Crab Walk back

    To the grassy area in back

    Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Cycle clockwise.

    To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

    To the rails for 10 Bulgarian Split squats each leg (single Count), 10 derkins, 9 and 9, 8 and 8 etc.

    To the wall for

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    Mosey to the flag

    20 Heels to Heaven

    20 APD

    20 Flutter

    Time’s up!

    Announcements:

    Stay hydrated! Everyone (all 4 of us) drank a bottle of water.

    Take out:

    I use the following hymn (I didn’t sing it, just read it.)

    Lord of all Hopefulness by Jan Struther

    Lord of all hopefulness, Lord of all joy,

    Whose trust, ever childlike, no cares could destroy,

    Be there at our waking and give us we pray,

    Your bliss in our hearts, at the break of the day.

     

    Lord of all eagerness, Lord of all faith,

    Whose strong hands were skilled, at the plane and the lathe,

    Be there at our labors, and give us we pray,

    Your strength in our hearts, at the noon of the day.

     

    Lord of all kindliness, Lord of all grace,

    Your hands swift to welcome, your arms to embrace,

    Be there at our homing, and give us we pray,

    Your love in our hearts, at the eve of the day.

     

    Lord of all gentleness, Lord of all calm,

    Whose voice is contentment, whose presence is balm,

    Be there at our sleeping and give us we pray,

    Your peace in our hearts, at the end of the day.

  • Week6 – Need More Pickleball Paddles

    Week6 – Need More Pickleball Paddles

    12 strong picklers showed up early in the morning. Mosey to the pickle ball court. Ran around the the court and did the COP: Deadman hang x 10, helicopter x 10, imperial walkers x 10, SSH x 10. Played double and single.

    A couple of things to note:

    • Oyster and Fudd played pickleball more after the workput
    • Offshore challenged Bleeder with his strong left hand drive
    • Honeymoon and his daughter (Rep) beat YHC and Smee

    Numberama, Namerama, Announcements (summer tour, Bateau pickle ball, and F3RVA Pickle Ball Tournament). Honeymoon brought his daughter this morning and her F3 name is Rep. Welcome!

    Offshore took us out.

    Icy cold water was provided after the workhout

  • Yes there is running

    3 Davillians and 1 summer traveler battle the humidity and heat for hour workout

    This how it went down

    Mosey infront of the MS

    COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Heels to Heaven, Scorpion Kicks, ALT’s, HRM’s, Arm Circles

    THANG

    Mosey to the gravel track down the hill

    Jacob’s Ladder – Start with 1 burpee and finish with 5 after running up and down the hill each time

    Mosey to the pull up bars next to the track

    Reps Ladder with Laps – Starting with 10 Reps of Pull ups, Squats, Merkins, and Dip follow by a lap around the track. Decreasing reps by one each time down to 1 rep. 10 laps completed.

    Mosey back to SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It was hot, it was humid and we got in 3.75 miles for a bootcamp!

    Great to have Deuce join us for the workout and 2nd F at the Local

    SPIT ON THAT!!

  • Alamo hot tater! Nurpees?

    No Q today. No problem.

    I kicked us off with the warmup and disclaimers, which looked like this:

    1. Lap around the Alamo
    2. SSH (25x)
    3. Ukrainian Soldiers (16?)
    4. Deadman hang (center/left/right)
    5. Merkins (10x)
    6. Plank (left/right arm high, regular)
    7. Cobra/down dog
    8. More merkins (10x)
    9. LBCs (20x)
    10. Scorpion stretch (left/right).

    1st workout (Warby): Four corner: Merkins, squat jumps, monkey humpers, LBCs

    2nd workout (Nancy): Relay around the U. Pair up. 5 groups (one with three). Each pair mans a station for merkins, LBCs, squats, toe taps. Rotate a 5th group as timer/runnner.

    3rd workout (P.O.G): Nurpee (burpee cousin) mailboxes

    4th workout (Mudslide): DTH clone workout. 50’s on four corners of tennis courts call out exercise whoever is done first.

    Numbers/Names

    Announcements: see slack

    BOM/Prayers: I took us out. Thanked the good Lord for the ability to get out there this morning and to get some! Prayers for all our friends and family in community. Prayers for Meatball to ace his interview today. Prayers for Futon’s mother in law who is going through chemo treatment.

    Great day. Get after it guys.

  • Airborne FNG school

    25 RockStars including multiple FNGs made this convergence style AO half of a Fourth of July attendance. With Band of Brothers and the 101st airborne prescient there were verbose instructional introductions and brotherhood references. Nonetheless we made it through a long Warmarama. Soldiers, Merkins, ssh, shoulder taps, WW2S, and Don Qs were done and the 6-year-olds locked in on the core principles and mission statement of F3.

    Following the rough start YHC tried a relay race but with 25 unawares and prickly grass modifications became necessary.

    Parachute for the win. With nothing to lose we went on a parachute filled excursion with alternating exercises under the canopy. I think there’s something there but again it’s hard to organize 25 with no gaps.

    Final try was with dodgeball on top with called exercises for the first losers.

    YHC got the pleasure of introducing my neighbor to the group and Puff did great. Gume left the workout with no new name but we named quite a few others. What a testament to our first level of leadership commitment, in our families. DTH thanks for organizing.

  • Solo Ruck

    YHC took off at 6am for the pre-beatdown ruck around the paved trail. Mission accomplished.

  • Chickens, Geese and Other Farm Animals

    A dirty dozen seasoned Pax and a FNG were the early risers in the park joining the soccer players, softball practice, and Pickleball enthusiasts.

    Off to the nice football field for a disclaimer and welcome. COP commenced and we meandered off the field out of respect to the soccer players assembling.

    With the middle school football field “closed”, we went to the soccer field to begin the fun. Oh, I forgot to mention that we have been carrying around an 80# sandbag.

    Lining up on the 0 yard zero yard line, the Pax karaoke’d to the other end of the field and back to the 10 yard line. The sandbag made its way down and back too.

    10 yard line – 10 HRM; lunge to far end and back to the 20, sandbag makes its way too

    20 yard line – 10 HRM, 20 4-count American Hammers; jog to far end and back to the 30, sandbag makes its way too

    30 yard line – 10 HRM, 20 4-count American Hammers, 30 squats; jog to far end and back to the 40, sandbag makes its way too

    40 yard line – 10 HRM, 20 4-count American Hammers, 30 squats, 40 2-count mountain climbers; jog to far end and back to the 50, sandbag makes its way too

    50 yard line – 10 HRM, 20 4-count American Hammers, 30 squats, 40 2-count mountain climbers, 50 4-count flutter kicks; jog to far end and back to the 60, sandbag makes its way too

    60 yard line – 10 HRM, 20 4-count American Hammers, 30 squats, 40 2-count mountain climbers; jog to far end and back to the 70, sandbag makes its way too

    70 yard line – 10 HRM, 20 4-count American Hammers, 30 squats; jog to far end and back to the 80, sandbag makes its way too

    80 yard line – 10 HRM, 20 4-count American Hammers; jog to far end and back to the 90, sandbag makes its way too

    10 yard line – 10 HRM; lunge to far end with sandbag

    Mosey over to the front of the school for triple check. Partner 1 bear crawls or lunge walks across the two lane roadway and back. Partner 2 performs 100 donkey kicks, 200 monkey bumpers, 300 box cutters.

    Chum picks up the sandbag and the Pax lines up behind him. Mosey back to the parking lot with the 6 running to the front to take the bag.

    Quick round of Mary and Attila took us out.

    We originally landed on “Cheesesteak” as the FNG’s name. Unresolved with the name, YHC reached out to Handshake – a man well versed in bourbon and barbecue (FNG’s hobbies). After a brief consult, we landed on “peg leg”. Handshake can attest to the quality of “Peg Leg Porkers BBQ” in Nashville, where they also make their own bourbon. It is also easier to say quickly while winded doing exercises.

    Welcome Peg Leg!