Category: Richmond, VA

  • Bermuda Triangle – untapped

    7 stallions skipped the fartsack this morning. Who’s ready for another SOJ takeover. Here’s how it went down…

    WARMARAMA: One mosey lap around the parking lot, circle up for: SSH, DQ, Helicopters, Arm Circles, Imperial Walkers, Merkins, LBCs, Flutter Kicks.

    THE THANG: Four Corners Beast Combine
    4 Corners: 10 Merkins, 20 Heals to Heaven, 30 Squats, 40 Monkey Humpers.
    Beast1: Merkins
    3 Corners: 20 Heals to Heaven, 30 Squats, 40 Monkey Humpers
    Beast2: Merkins, Heals to Heaven
    2 Corners: 30 Squats, 40 Monkey Humpers
    Beast3: Merkins, Heals to Heaven, Squats
    1 Corner: 40 Monkey Humpers
    Beast4: Merkins, Heals to Heaven, Squats, Monkey Humpers

    Mosey to the other side of the field.
    Sprint back to the other side.

    BTTF for a ring of Fire, and close with Florence introducing the not so lazy, lazy Boy.

    YHC took us out!

    Announcements: Deliverance is coming. Grab your Kayak, paddleboard or tube and meet us on the James. Contact Kubota for details. 6/21 5am

    NMS: Bermuda Triangle what a great AO, much bigger than I thought and now I’m a bit disappointed I didn’t venture off the map. I’ll be back. We got a bit dirty today with the four corners beast combine, well done boys. I’m gassed after that. All checked out of the Airbnb and headed back to Midlo.

    Oyster

  • Back at No Toll(finally)

    It has been way too long since I had ventured to No Toll for a workout(it will not be the last). A nice clear morning, conditions felt good for a great workout to commence. After everyone arrived(6 in total for today), a little mosey down to the lot near the fields for the warm-up. SSH, Helicopters, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Merkins, and LBCs was the beginning. A short mosey over to the mini pavilion for the first of 2 Triple Checks. The first consisted of: Plank Jacks, Step ups and the run. The second one tricep dips, decline merkins and the run. The run part added a little twist: first one regular, second regular with bernie back, the final regular with shuffles, switch directions at the halfway point. Once everyone returned, then it was back to the courts. I forgot No Toll is more condensed not like Rock n Roll where it’s spread out more.

    At the courts….4 corner prostitute style. 10 Merkins, 20 Jump squats, 30 double count flutter kicks, 40 SSH. The added kicker example after you did the merkins, a little bear crawl then you hit the next corner. After the jump squats, a little crab walk then run to the next. To add not only a little mobility but hit muscles that are not used a lot. In time, the idea is to get the body moving that it feels free, not stiff.

    Still had time left so another 4 corner but this time it was dealer’s choice. I called out a person, we did an exercise. On the way to one corner, walking lunges, another we bernied. Monkey Humpers, Alabama Prom Dates, WW2 in cadence, etc. Back to the baseline for a mini dora….25 Merkins, 50 LBCs and 75 jump ropes to finish. A small run to the flag for a quick stretch and time

    Count outs, Announcements and prayer by YHC to take us out

    Welcome Matt(NTB) to the group. He comes to us originally from Raleigh, found out about F3 on a recent vacation and did great for his first time. I am sure we will see more of him(NTB Need to Breath his first concert a southern rock band). Machismo will be at SOT tomorrow. Lets come on out and support him, give him a good group to train and lead us

    It was nice to be back at No Toll. Way too long since I hit that one but will adjust between that and Old hundred for Tuesday Kettlebells to get my body something more to train. Have a good one and see you tomorrow

  • I Understand Why It is Called Punisher

    It was a hot and humid affair at the latest round of the Punisher. We dug deep into the coupon basket this evening. The following is a brief summary for your viewing pleasure:

    Mosey to the back of the school for Warm Up: Side Straddle Hops, Imperial Walkers, Apple Bottom Poppers, Freddy Mercuries, Hand Release Merkins, Alternating Shoulder Taps AND High Knees, Butt Kicks, Broad Jumps, Bernie Sanders, Mummy Kicks.

    Back around the School for Exercise One: Partner Exercise with resistance bands (aka the Mudslide Special).
    Round One: Sprint
    Round Two: Plank Walk
    Round Three: Lunge Walks
    Round Four: Forward Straddle Hops

    All rounds involved a partner pulling on the band while the other man goes across the parking lot and back.

    To the side of the school for Exercise Two: Agility ladder
    Did a bunch of different football style drills on the ladder. Can’t remember what they are all called, but basically involve quick feet and stepping or jumping. I am guessing we did about 10 different variations.

    Exercise Three: Coupon Circuit – one man runs a lap around the parking lot. Other man does exercises with coupons, then switch:

    WWII Sit ups with medicine ball
    Shoulder Press with dumbells
    Upright Row with Kettlebell
    Flutter Kicks with Kettlebell hold

    To the back of the school for Exercise Four: Parachute Sprints.
    We strapped a parachute to our back and sprinted to edge of the school and back. Three rounds total.

    Back to the flag: Numbers, Names, etc. YHC took us out.

    Final thoughts: This was my first time posting at the Punisher – was glad to have Chum Bucket around to show me the ropes. Definitely a bit hotter at 6pm than 5:30am! The parachute appeared to be crowd favorite and I will definitely be bringing it back out.

    SOJ takeover rolls on………..

  • Alamo

    10 strong made it out for beautiful morning at The Alamo. I’m told it’s a small group for this AO but they brought it!

    Circle up for the usual intro and a warmup

    Multiple exercises performed In Cadence

    SSH, Don Qs, Imperial Walkers 30 count In Cadence(Speeding up the count as we go), LBCs ( regular, and Chums one legged LBCs) Canoe holds with arm circles.

    Next we would go for a run around the neighborhood for a somewhat golf inspired workout. Stop at every intersection and perform an exercise, adding an additional exercise at each intersection and increasing the reps in increments of 3.

    3 burpees

    6 squats

    9 WW2s

    12 Double count Mountain climbers

    15 merkins

    18 monkey humpers

    21 LBCs

    24 calf raises

    27 American Hammers

    We stopped adding exercises at 27 but we did 3 more full sets I think.

    I believe we did at least 36 burpees

    @NancyLopez got a sprint in on the way back to the flag. He thought we were stopping at an intersection, but I threw him a curve and kept going.

    Back to the flag for some Alabama prom dates and Supermans.

    I believe it was Pele who led us in some Broga to finish.

    Names, numbers, prayers and announcements.

    Prayers for McGruff’s neighbor who passed away too soon at 31. Pray for her family to get through this trying time.

    Great group at the Alamo! Lots of PAX I’ve never had the opportunity to post with. It was a great group to lead, even with Negative Nancy!(Just kidding!)

  • Coming in hot

    Four PAX joined YHC at DaVille this week to enjoy an SOJ-style beat down. Here’s what went down…

    Mosey from one parking lot to another for COP:

    SSHs, IWs, DQs, Cherry Pickers, Merkins, LBCs, Flutter Kicks, American Hammers

    Mosey to practice field.

    Bearpees: Lining up on one side of the field, PAX crosses the field by performing 4 bear crawl paces followed by a burpee. Repeat with 8 bear crawls and 2 burpees. Repeato with 12 bear crawls and 3 burpees.

    Dora: 100 dips, 200 LBCs, 300 squats. Runner crosses the field and back.

    Love Hill: Partner up. Starting in the end zone, partner 1 runs to the other end and back while partner 2 polar bear crawls. When partner 1 makes it back to partner 2, switch it up. Continue until the pair has traversed the entire football field.

    The DaVille boys keep a close eye on time. Time to head BTTF.

    2 MOM: Tricep extensions (nope…they were not a fan) and Dollies.

    Numbers, Names, Announcements, YHC took us out.

    Announcements: SOJ Takeover week continues through Friday….come get some!

    NMS: It’s about a 25 minute drive to DaVille from YHCs abode. The only other time YHC has even been to this AO was during the Century Classic relay back in 2018 (we should do another one of these). YHC arrived around 525 to an empty parking lot except for a couple walkers and I couldn’t help but wonder if it was going to be a solo SOJ Q in DaVille. Corn Beef rolled up a minute later and revealed that the DaVille boyz come in hot. And they did…with Opus, Bulkhead, and Speakeasy showing up right at launch time. Great to catch up with these fellas! Lots of conversation about running and races (which was right up YHCs alley).

  • Pickleball

    15 picklers ready for some action. Welcome to the Pickledome boys!

    WARMARAMA: Lap around the courts, DQ, Helicopters.

    THE THANG:
    Hitchhiker goes over some rules. Apparently, there are no street rules in Pickleball.

    BTTF:
    NUMBERAMA:NAMARAMA

    NMS: Great morning for #SOJ takeover and some Pickleball. With 15 on the courts, we were able to have singles and a few doubles which made for a great morning. Well done boys! Look out for the #bigdata spreadsheet from Hitchhiker later on Slack. Pickleball every Monday at Batteau through the end of August.

    YHC: Took us out!

    Oyster


  • What? No Coldplay?

    9 dudes including some rabbits and Clydesdales converged on what is sometimes called the darkest AO in F3RVA. Thankfully the Sky Q left the lights on for the PAX today. Paid the SOJ toll to get across the river , 530 hits and off we went. According to the dog walker wondering “how we do it?”, this is more or less how it went down:

    loop around parking lot, warmerama including but not limited to:

    • Invisible jump rope
    • Jazzercise
    • dead man hang
    • Collard pickers
    • merkins
    • pretzel twists
    • scorpion kicks
    • hillbillies
    • flutter kicks

    mosey across the blacktop to the field for two sets of triple checks.
    mosey back across the blacktop to the hill for a Jacob’s ladder, up hill for 1 burpee, back down 2 burpee etc., up to 5 (only once), then back down to 1.
    stretch it out then mosey to the black top for a 4 corners prostitution style. Exercises were merkins, Jump squats, ball dippers, and monkey humpers. BTTF

    numbers, names, YHC took us out

    announcements:

    • Summer tour, sign up and see more AOs and PAX! See slack or Honeydo for details
    • 2nd F lunch at firehouse in Innsbrook tomorrow at 12
    • SOJ takeover continues through Friday, post and and get an SOJ Q!

    NMM

    TCLAPS to Gomer Pyle today for leading by example and picking up trash from the AO. As a PAX we followed suit and did our part. YHC is of the opinion that we should leave the AO better than we found it, just as we “leave no man behind, and leave no man where you found him”.

  • Not enough for Ultimate

    Apologies for the delayed back blast. YHC has loads of excuses for the delay. Hit me up if you want to hear some.

    4 SOJ regulars assembled at NoToll for a summer beat down. YHC was assuming there would be enough for a lovely game of ultimate frisbee, but you know what the say about assuming. 2 on 2 is no good, so a boot camp it was. Rumor is that it went down something like this:

    THANG

    Mosey to basketball court for COP: SSH, DQs, stop, wait…aren’t there some bricks leftover in the woods? mosey to woods to pick up bricks, return to COP: DQs, brick layer medley, several rounds with no recollection of exact exercises performed.

    1 way 11s: Line up against fence for donkey kicks, run prisoner style with bricks to other side of court for 1 burpee (always only 1 burpee). Ascend donkey kicks to 11. audibles for taking/leaving bricks as we proceeded. Such a dumb exercise. Maybe the dumbest yet.

    Return to COP for more bricklayer round robin exercises.

    Put bricks back, mosey to bleachers, pay toll, mosey on

    Triple Check for 1: perform exercises like it was a triple check, but stay together to socialize.

    Dips on bleachers, WWIIs, run across field and back x 4

    Pole smokers, conveyor belt, run around island and return x 2

    DTH invited everyone to share their most embarrassing story while socializing….YHC took him seriously and shared a story involving George Herbert Walker Bush. Ask YHC, not the others.

    Mosey back….ran out of time quickly.

    COT

    DTH took us out.

    Naked Moleskin: Cheers to the others for putting up with bricks, false hope of ultimate, and sweating.

  • Good to be back

    It’s been too long since I have hit Sunday Funday, no better reason to come back than the SOJ takeover. 9 trail runners and 2 roadies hit the bridge a 0700 on a wonderful day for a run. It was great to catch up with Saab on the roads and give him some much needed company. Who knows what goes through his head all these weeks running alone? Trail runners went south to north. Summer is coming – little bits of humidity starting to creep in today. FNG Andre had to take off early so his naming will have to wait until next time.

    Good times at ETs this morning – Oface is getting a new name – Initech. TYA has knee surgery this week, prayers for a speedy recovery and bladder control.

  • There’s a track?

    15 fine gentlemen from across RVA joined YHC for a classic Dogpile beatdown on a beautiful June morning. According to the 4 bucks playing around the AO this is what may have happened.

    Mosey to the VITA track since during Breakfast Club YHC learned that Boberry didn’t even know there was a track there. Warm up starting with DQ, SSH is not the required starting exercise despite the fine print in the F3 manual. One lap around the VITA track, stopping at each exercise station, alternating between 10 merkins and 10 V-ups. The track seemed longer than it used to.

    To the Carillion field, alternate between bear crawl and crab walk while your partner runs from to the other end – switch until done. Benny has a surprisingly fast bear/gorilla crawl that may rival EF Hutton once he’s been around for more than a few weeks. Behind the Carillion for the standard Touch a tree – 2-4-6-8 with HRM, AH, Squat, Plank.

    Necessary stop at the pull up bars for a 6-pack -Pullups and Jump Squats – apparently this is where we broke Handshake’s will. Maybe he was still in shock from last week’s pull up Dora. Next stop Ampitheater, the Q took a suggestion from Senor Frog and made it happen with increasing dips up the stairs. Close it out with some rapid fire and slow count variations of Mary.

    Great start to the SOJ takeover with Heist bringing the clown car with Purple Rain and Benny. Great to try to keep up with Sippy Cup on another lap around the track, it’s been too long since I’ve done that.

    So many great things about F3 RVA, it’s been 8 years as of last week since I started working out with F3. I’ve seen many ups and downs in personal and professional life but mostly positive and I attribute that to the men that surround me in F3. Thanks to everyone that was there today and those that have been there over the years. Let’s keep giving it away like it’s been given to us. It doesn’t get easier, you get stronger.