Category: Richmond, VA

  • I’m Thristy

    TYA showed up on crutches. We had a late comer from Charleston SC, Chaka, join us. (A good idea is to stay around the flag and do the warm-up before taking off. Another good idea is to bring your flag! Our late comer saw the flag and spotted us around the back of the school.) Hitchhiker was disappointed we didn’t play pickleball. Everyone got introduced to Mike Tyson; the exercise, not the Man.

    Mosey to asphalt playground behind school

    Disclaimer;

    Warmup with

    SSHs

    Don Quixote

    Squats

    Stretches

    Next:

    7 minutes of Burpees

    Stretch

    Mosey to side of asphalt area next to pickleball courts

    Triple-check with:

    Mosey, Ukrainian Hammers, Merkins

    Mosey to Pickleball courts

    Suicides: Starting at side of courts and going to each of 4 courts 2X (This is a well named exercise. I thought I was going to die trying to unsuccessfully keep up with Oyster.)

    Stretch after each one

    Mosey to back wall of school

    11s: Mike Tyson and Crunchy Frogs

    Wall sit and 11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

    Stretch

    Mosey back to the flag

    Heels to heaven

    Dollies

    APDs

    Skorpion kicks

    60-count 6-inch leg raise

    Done!

    Numberama, Namerama: Anthrax almost forgot his age (51 for the record). And Froggy continues with his impressive attendance record.

    Announcements:

    Pickleball! Mondays and August 26! Hitchhiker’s summer fun activity is proving very popular. Swirly says he’s going to take Bleeder down, as soon as he finishes watching a few more youtubes on how to play pickleball.

    Takeout: “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.–That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, –That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness.” Powerful words!

    Afterwards, we drank some bottled water. In these temperatures and humidity, it’s a good idea to bring water to drink!

  • Did I make the team Coach?

    12 Studs laced up their high tops and broke out their sweat bands for a little Basketball conditioning this morning. Honeymoon was eager to find out at the end whether or not he made the team, but only the ELITE can earn their Midlo Tropic tanks. These 12 were just that. Great job fellas!

    Warmarama –

    Mosey to the Bball courts and do 1 lap around and circle up. SSH, Don Quixote, Imp Walkers, Ukr soldiers, Arm circles, Cherry pickers, dead man hang L/R/C, Merkins, Hold plank 20 sec, forearm plank 20 sec, LH high, RH high, back to plank. LBCs, Flutter kicks, Freddie Mercury, W/S wipers, Scorpion Kicks.

    The THANG –

    Drill 1:

    Triple check. P1 takes a bball and does full court suicides. Penalty of 3 burpees if you lose control of the ball. P2 does merkins, P3 does Dry Docks

    Drill 2:

    Triple check 2, cross over drill. YHC brought cones. Dribble to cone 1 cross over to opposite hand a dribble with that hand. Cross back over at next cone, repeat. There were 3 cones that stretched the length of the court. Same penalty if you lost control of the ball. P2 does squats, P3 does groiners.

    Drill 3:

    Cone Layup drill. P1 starts at the baseline and their is a cone at the top of the key and another at the elbow. P1 dribbles from baseline around the cone at the top around the cone at the elbow and does a layup. P2 does American Hammers, P3 does WW1s. This time it is a 5 burpee penalty for the team if any one player misses a lay up. I was surprised how many burpees had to be done here.

    Drill 4:

    KNOCKOUT

    Game 1 – Free throw line. I thought this would go quicker from the free throw line. Again, I was a bit surprised. Those knocked out complete called exercise until the next person gets knocked out, and that PAX member called the next exercise. Repeat until one is left standing.

    Game 2 – Split PAX in half and use both courts for 3 point line knock out. Once you were knocked out, run to the gate by light pole alley. YHC was feeling good and knocked down three straight 3s to end the second courts game early.

    Game 3 – Winners on one side, Consolation game on the other. Back to free throw line due to time. Pax determined whether or not they were winners and what game to join. Once knocked out, mosey around the school and back to flag.

    COT –

    Announcements – State Farm VQ tomorrow at Satan’s Hill, School of Rock this Saturday at Rock and Roll. Ms and 2.0s to join after the standard beat down at 8. DTH is bringing watermelon, cookies, treats for the kids. Herme brought us home.

    Great job today men! You all got your hustle on and the ring of sweat droplets left on the ground after we broke the circle told the story. Enjoy your day and the rest of your week. YHC has family in town internationally today through Monday so I will like be out the next few days. But CRUSH the rest of your week!

    -Vagabond

  • Downhill

    We found a flat, slightly downhill route.

    Coalfield.

    Unfortunately we had to come back uphill.

    That was less fun.

  • Pickleball Practice

    Oyster greeted YHC and both were thinking of pickleball play simultaneously.

    Moseyed to the tennis court next to the burpee lake and played pickleball (13 sets and 11 points per set). YHC was miserably beaten by Oyster and he has improved a lot.

    Moseyed back to the flag.

    As usual, coffee was provided by YHC after the workout.

  • Frogger

    Five traffic dodgers endured the 76 degree morning and sweated out the previous day’s celebrations. After the time keeper (EF Hutton) gave the word, the following likely happened:

    Mosey to the tiny park for:

    COP:

    Helicopters, DQ’s, Jazzercizes. That’s enough, lets roll.

    Traveling Lindsey to the UofR lake: LBC’s and Carolina Dry Docks

    Bear crawl across the bridge to the island.

    Elevens in the gazebo: Reverse Crunches and Dips

    3 x 10 Pole Smokers

    3 x 10 Box Jumps

    15 Incline Merkins

    15 Derkins

    Heels to Heaven, Box Cutters

    5 Burpees OYO

    Lunge walk across the bridge

    Traveling Lindsey back to Saab’s house: LBC’s and Carolina Dry Docks

    Alabama Prom Dates and Monkey Humpers in Saab’s driveway

    30 squats on the way back to VSF

    Time called by the timer

    Numbers, Names, Announcements, and Lighthouse took us out!

    NMS:

    It was nice to have Lighthouse join us for his first First Watch only to pretty much do the same thing he does when he posts at WTH, a Traveling Bootcamp. A couple miles were covered and the morning twilight/sunrise was enjoyable. The heat, humidity and the traffic were not enjoyable. There was a lot of car dodging and a possible roll of the ankle, but the crew made it back to the VSF safely. Not much mumblechatter this morning as a few of the noisiest First Watchers were out of town.

    Way to work this morning, men!

    SYITG!

    Kubota

  • Life, Liberty, and the Pursuit of Beatdowns

    F3RVA July 4th Convergence at Dogwood Dell hosted a massive PAX of 52 studs, most of whom had no idea a DTH beatdown was about to be unleashed. Here’s how these warriors crushed the workout, celebrated their freedom,  and pledged to one another their undying brotherhood:

    The THANG:

    WARMERAMA: 

    • Mosey to the circle
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom (no 8-count exercises were harmed in the making of this warmup)

    COP #1:

    • Mosey down into the Amphitheater
    • Partner up for a DORA
    • x100 WWII
    • x200 Incline Merkins
    • x300 Dips
    • Moving partner box jumps to the top to complete x3 Burpees, then runs back down to switch off
    • Front-runners help the SIX complete reps

    COP #2:

    • Mosey back up to the grass circle
    • Celebration of 7/4/1776
    • x7 Burpees
    • x4 Burpees
    • x17 Booyah Merkins
    • Mosey to the top of the triangle
    • x76 SSH
    • Mosey down hill to the culdesac 
    • Circle up in plank awaiting the SIX
    • Elbow plank & Review the F3 Credo and 5 Core Principles

    COP #3:

    • Partner up for LOVE HILL
    • One partner starts the bear crawl while the other completes x20 Jump Squats and x20 LBC’s, then runs to switch with partner.
    • Each man completes x3 sets with bear crawling to the top pf the hill between
    • Some PAX modified to lunges
    • Circle back for the SIX, hug a tree, stretch

    COP #4:

    • Mosey to the Carillon Field for INTERVALS
    • Line up on the end
    • 25% Mosey to the other end
    • American Hammers IC for the Six
    • 50% Run back across the field
    • ABC’s for the Six
    • 100% Sprint to the other end
    • Catch breath then Flutters IC for the Six
    • 25% Mosey back across
    • Stretch and Plankorama for the Six

    COP #5:

    • Mosey over to the starting circle
    • Partner up for x25 LBC’s each

    Mosey BTTF for COT:

    • Counterama #52 (including x2 FNG’s and x2 LIFO’s)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out with the excepts below and a Prayer

    Excerpts from The Declaration of Independence

    “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.

    …And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.”

    NMS:  It’s not often our Numberama ends on 50! Awesome to have so many RVA PAX choosing to start their holiday celebrations the hard way! A hearty welcome to Machismo’s nephew Josiah, nicknamed Bollywood, and to Bootleg’s young son nicknamed Luigi! Also great to host Jim Freeze, AKA Olaf, posting DR from Houston. And Happy Birthday to Chaplain!!! The beatdown was highly modified for a larger than expected PAX, but with 1000% humidity it was grueling and amply served to sharpen iron. Well done gentlemen! And thank you for your faithfulness. Our Region grows stronger every week – keep posting, Q’ing, headlocking, and serving – if you’re not sacrificing something for your brothers and neighbors, you’re not doing it right. Honored and Humbled, YHC, DTH

    Announcements (SEE SLACK!)

    • Pickle ball Monday at Batteau
    • State Farm VQ this Friday at Satan’s Hill
    • School of Rock this Saturday following Rock&Roll – bring out your kids! 
  • Preblast – 1st F3RVA Back-to-School Pickleball Tournament (Convergence)

    Preblast – 1st F3RVA Back-to-School Pickleball Tournament (Convergence)

    We will play doubles.

  • Week 5 – Falling in love with Pickle ball

    Week 5 – Falling in love with Pickle ball

    14 strong picklers showed up early in the morning after the heavy rain overnight. 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:

    • Upchuck developed his new serve
    • DaVinci played really well
    • Correct me if I am wrong. Bleeder is still unbeatable

    Numberama, Namerama, Announcements (summer tour, Bateau pickle ball, and F3RVA Pickle Ball Tournament). FNG from NJ joined us today and his F3 name is Snoop Dog. Welcome!

    Snoop Dog took us out.

  • Hips Don’t Lie

    Some dudes ran from Munford Friday morning. Grove route was chosen since there was no one on the Q sheet and we had some new RAMM folks show up. TYA confirmed the hips don’t lie, Saab abides.

    There were others, some gear people, that I didn’t see or tally up. Apologies.

    -Singer

  • Hutton’s Greatest Hits

    With Kubota occupied by burning fan motors and smoke detector alarms, EF was called into action.  Without a plan, YHC put on the greatest hits album and let muscle memory takeover.

    Mosey in front of school

    COP

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Jazzercises
    • Freddie Mercurys
    • Suzanne Somers L/R
    • Merkins
    • SSHs

    Mosey down Silverspring Dr to Spottswood Rd

    Auto Bingo

    • Cars/ Crossovers x 5 Merkins
    • Trucks x 5 Squats
    • SUVs x 1 Burpee

    Dora

    • P1 – Runs up Spottswood hill and back
    • P2 – 100 HRMs, 200 2ct. Flutter Kicks, 300 Monkey Humpers

    Mosey down and across Forest to Paris Dr. back to TES

    More Auto Bingo

    • Cars/ Crossovers x 5 Carolina Drydocks
    • Trucks x 5 WWIIs
    • Vans x 6 Lunges
    • SUVs x 1 Burpee

    Mosey to the grass

    • PLTs – 3×20

    Mosey to parking lot

    Triple Check

    • P1 – Run across and Bernie up the hill to the fence, run back
    • P2 – Merkins
    • P3 – Lunges

    Numberama, Nameorama, COT

    MOLESKIN

    Good to have Olaf visiting from Houston, though he could have left the heat and humidity there.  Very few complaints from the PAX this morning apart from inconsistency in which vehicles were crossovers vs. SUVs, particularly CRVs.  If YHC had had time to prepare, blocks would have been brought along to smash whenever a Volvo was spotted.

    ANNOUNCEMENTS

    Convergence tomorrow 0700 Dogpile

    Summer Tour continues