Category: Richmond, VA

  • Miata lovers club

    7 warriors descended upon River Road Baptist south to get a good workout in the books.

    COP: DQs, DMH, HRMs, MCs, FM (Freddie Mercuries AKA Flattulence Makers), ACs.

    Exercise 1: Mosey to speed bumps (5 burpees per speed bump), mosey to entrance – 20 2 count flutters, 30 box jumps and 40 SSHs. Long mosey to University and Ralston with 25 Carolina Dry Docks and 25 monkey humpers.

    Exercise 2: Elevens up the hill at University with diamond merkins and sumo squats (which after a while look like regular squats). Somewhat long mosey back to church parking lot with 20 WWIIs at each intersection and car dodging on Forest (Zing Fit must have had a special class this morning).

    Exercise 3: Curb crawl with bear crawls up to 5 down to 1. Not a well-defined curb at FW so some of us had to improvise. Mosey to home base.

    Finished with American Hammers and DMH.

    There will be a 7/4 convergence (love the heat). There was a bit of complaining about the # of steps (4500 per Handshake). Was our workout WTH worthy? There was a comment about preferring the disc golf workout. Maybe next time. Afterwards, a few of us went to coffeeteria and a lady drove up in an orange Miata and Ronnie was rather excited. Perhaps they can share Miata stories in the future.

    Thanks for letting me lead. Sorry there was no Jets theme today.

    Fireman/Fireperson Ed

  • Pickleball Practice

    Pickleball Practice

    Graciously YHC allow pickleball practice this morning. Mosey to the tennis court and practice pickleball and mosey back to the flag.

    Lots of good ideas we entertained and here is what we net it out:

    1. Start “1st F3RVA Summer Pickleball League” at Batteau at 5:30, Mondays starting from June 5
    2. Keep scores for individuals with leaderboard
    3. “Back to School F3RVA Pickleball Tournament” at 6:00am, August 26

    I will make an official post for the pickleball league and tournament.

    Thanks!

  • Prepping the Fields

    A duo of Brogi regulaars took to the River Road Baptist overflow lot in the predawn hours to get limber. YHC arrived a bit early to ensure the conditions were clean, dry and pine cone free for the proper broga technique to be administered. According to Senor Frog who patiently watched from the safety of his vehicle, this is what went down.

    Standard Broga positions with emphasis on shoulders, back, hamstrings, glutes. Pigeon is always a crowd favorite with some Warrior poses mixed in along with Childs pose and plenty of tributes to Mrs. Fudd and Wilson. Good discussion finished up with a quality shavasana. Thanks Hutton for joining.

  • Beast or B!tch??

    9 able bodied bootcampers posted out to get in the last day before summer break. Many more just ran away from the school at the stroke of 5:30. According to the Johnny Law here is what went down. The mumble chatter was thick this AM.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

    Build a Beast: 100 yds on the track or field. Merkins, plank jacks (Swtiched to plank hold 6 count half way through due to my shoes falling off). LBC’s, Dollies, Squats, Imperial Walkers. Up the stairs and do another round of 6×6 at the top. Run to side of school with Toe taps and bunny hops to follow on the curb. To the front of the school Plank on the curb, Fudd and Wilson’s wife. BTTF with several deep stretches to round out our time.

    Announcements: School of Rock 8am at Rock and Roll (This is a workout for 2.0s). SOT T-shirt pre order coming soon (Thanks Fresh Prince for design).

    Prayer Requests: Attention is one of our most valuable resources. Where we focus our attention matters. Put your attention where it matters most.

    YHC took us out in prayer.

    Always an honor to lead!

    Make Today Awesome!  

  • Asphalt Jungle

    11 warriors gathered in the early morning to test their might. Is that an FNG? Nah. Welcome back Cookie! Vagabond’s portable speaker/kettlebell didn’t work as planned, so the workout was accompanied by mumble chatter, sounds of exertion, and the clinking of metal.

    COP:

    SSH, helicopters, merkins, flutter kicks, deadman hang, mosey around the school

    The Thang:

    1. KB swings x 20
    2. Single leg deadlifts x 10/side
    3. KB rows x 15/side
    4. Overhead press x 15/side
    5. Plank KB pull throughs x 15/side
    6. American hammers x 15 double count
    7. Concentration curls x 15/side
    8. Skull crushers x 15
    9. Mosey the parking lot perimeter

    Numbers 1 – 9 x 3

    Farmers carry across the lot, switch hands for the stroll back

    Overhead stretch, touch your toes, rotator cuff stretch

    Time called.

    Numbers, names

    Announcements:

    SoT shirt available through F3 nation site

    COT:

    YHC took us out.

    -Purple Rain

  • Just like that

    PAX of ten posted for this morning’s GridIron under clear skies with a moderate starting temperature and light breeze. Mosey from the parking lot to the southwest edge of the main football field with warmup COP including 25 x SSHs, 15 x Hillbillies, 15 x DQs, 16 x Helicopters, 10 x Shoulder Taps (two count), 10 x Suzanne Somers (each side), 25 x Freddie Mercur(ies), 25 x APDs, and Arm Circles (big and small, forward and reverse).

    Resume our mosey to the field in front of the middle school for BLIMPs. Line up on the sideline, run to the middle of the field to complete exercise reps, and return to the sideline until all are done. Start the first round with one exercise and add another exercise each round. Exercise and rep count included 5 x Burpees, 10 x Lunges (two count), 15 x Imperial Walkers (two count), 20 x Merkins, and 25 x Plank Jacks. Follow with group trash collection using a bucket left midfield – possibly leftover field day trash – and leave the receptacle at the end of the field for school personnel to find.

    Jog to the school wall and find a spot for Burpees with Donkey Kicks. Finish 1 Burpee with 10 Donkey Kicks. Follow with 1 Burpee and 9 DKs, and so on waiting for all to finish between sets, until completion of 1 of each.

    Mosey to the downhill field adjacent to the main football field for BOMBS. Line up on the sideline, partner up and complete, Dora-style with one guy running to midfield and back, while the other completes exercise reps, including 25 x Burpees, 50 x Overhead Presses (two count), 75 x Merkins, 100 x Big Boy Sit-Ups (WWIIs), and 125 Squats.

    Saunter to the playground for a two rounds of LBC variations, 25 reps each – regular, one leg straight, other leg straight, side crunch one side, side crunch the other, and both legs extended. Finish with some stretching. Mosey back to the parking lot for COT. Coffee for most at Lauderdale / Broad Starbucks after.

  • Mr. Rogers, we really should coordinate next time

    With the menu all planned out and all the ingredients bought for dinner for our friends at the Daily Planet on Sunday night, I was ready to cook up the meal for 10: Baked Spaghetti, caesar salad, bread, and cookies for dessert. Then I happened to see Mr Roger’s backblast from what he brought the night before: Baked Spaghetti, caesar salad, bread, and cookies for dessert. I guess great minds think alike?

    Anyway, Oyster said it was no big deal, so one of my 2.0s and I brought the meal and it was joyfully welcomed despite the repetitive menu. If they were sick of baked spaghetti, they didn’t let on.

    This is a great way we can quietly serve, and a great way to include your 2.0s. Thanks Oyster for coordinating and Upchuck for leading it all those years.

  • Misty Morning Broga

    A pair of Brojii veterans beat back the holiday fart sack to work out the kinks before a moist No Toll beatdown. Today we worked shoulders, back, hips, glutes and quads under the foliage coverage surrounding the No Toll courts. Good to have Chaplain come out in less than ideal conditions.

  • 4-armed Starfish

    Lured by the promise of coffee and donuts, 9 strong fought off the fartsack to hit NoToll in the foggy gloom. Warmup on the basketball courts with the PAX attempting to stay dry but there’s no way that was going to happen today, might as well get it done early. Travel across the bball courts with various movements including bear crawl, crab walk, duck walk, lunch, polar bear…

    Back to the pavilion with a 20 dip toll. 20 WWII in the pavilion and run to each corner of the fields for an exercise then back to the middle before going to the next. Corners were 10 burpees, 20 MH, 20 Jump Squats and 20 merkins – OC reminded us that starfish have 5 arms so we added the one that grew back with 20 smurf jacks. Triple check in the parking lot – pole smokers, plank walk around this island, run to the other island and back. Enough time for 6 minutes of rapid fire randorama, everyone lasted the full 6 minutes.

    Coffee, donuts, and fellowship post workout. We learned about pickleball, how to get a ‘D’ in college level tennis, and discussed the recycling of F3 names.

    Announcements:

    School of Rock – 2.0 workout June 3 8am at Rock N Roll

    Summer Tour – sign up, get to some new spots

    Happy Hour 6/9 at Diamond Billiards

  • The Hard Stuff

    2 Twilight Zone Warriors entered the dimension of the Bermuda Triangle. This may or may not have happened :

    F3 Mission Statement

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC, 10 Merkins IC

    Mosey to first playground behind school : 2 Sets of the Following – Swing Across Monkey Bars and 5 Pull Ups

    Mosey to second playground : Swing across Monkey Bars at every area where there’s bars

    Mosey to third playground : 10 Bicep Pull Ups then 5 Regular Pull Ups

    Mosey to fourth playground : 5 Chin Ups, 5 Bicep Pull Ups, 5 Regular Pull Ups (This school has a lot of playgrounds)

    Mosey to gravel track : 100 meters of Lunges

    Mosey to first playground for 20 Dips

    Mosey to Covered Pavilion at the Park : 30 Gomer One Legged LBCs with Left Leg Raised then 30 more with Right Leg Raised, then 30 with Both Legs Raised

    Mosey to grass hill that goes down to football field : 10 Sets of Bernie Sanders up the hill

    Mosey to football field : 4 sets of 100 yard sprints

    Mosey to pavement by grass hill : 30 Gomer One Legged LBCs with Left Leg Raised then 30 more with Right Leg Raised (Repeato both sides again), then do 30 Merkins

    Mosey to bottom of grass hill : Front Facing Crab Walk up the hill then mosey back down, Crawl Bear up the hill then mosey back down

    Mosey to Covered Pavilion : 40 Dips, 20 Incline Merkins, 20 Step Ups with right leg only, 20 Step Ups with left leg only, 30 Gomer One Legged LBCs with Left Leg Raised then 30 more with Right Leg Raised

    Mosey BTTF for 40’ish seconds of Alternating Punches while holding Al Gore

    DONE

    Numbers, Names, YHC took us out

    See Slack for Announcements

    NMMS : It was one of those days…rainy, muggy, tired from convergence, fart sack felt nice….but YHC signed up to Q so I needed to get my rear end to the AO. Thankful for Big Rig’s presence and push this morning. I stole Gomer’s ab work out from the convergence yesterday if you couldn’t tell from this BB. Those one legged LBC’s sucked and really exposed an area that needs improvement in YHC’s core strength (Faceplant agreed). I will be using those again.