Category: Richmond, VA

  • 33 A Day Early

    10 Rockstars assembled to celebrate YHC’s birthday a day early. Here’s what the walkers of Rockwood Park observed :

    Mosey to basketball court

    Warmarama : 20 SSH IC, 10 IW IC, 10 Ukrainian Soldiers IC

    THE THANG :

    33 Burpees

    33 Flutter Kicks In Cadence

    33 Broad Jumps

    Mosey to parking lot behind playground

    33 Merkins

    33 Freddie Mercuries DOUBLE COUNT

    33 Squat Jumps

    Mosey to parking lot by forest trail side entrance

    33 HRM’s

    33 Leg Lifts

    33 Lunges DOUBLE COUNT

    Mosey to forest trail exercise station

    33 Pull Ups (break them into whatever # of sets you need)

    33 WWII’s

    33 Groiners

    33 Dips

    Mosey to near parking lot

    Crawl Bear for 33 steps DOUBLE COUNT

    Forward facing Crab Walk for 33 steps DOUBLE COUNT

    Bear crawl forward for 33 steps DOUBLE COUNT

    Backwards crab walk for 33 steps DOUBLE COUNT

    Murder Bunny (without the Cindy) for 33 steps

    33 Mountain Climbers DOUBLE COUNT

    Mosey to basketball court 

    Suicides (touch foul line, half court, opposite foul line, and opposite end line then repeat until you’ve touched 33 lines)

    1 minute of rapid fire Straight Leg Kicks with left leg

    1 minute of rapid fire Straight Leg Kicks with right leg

    1 minute of rapid fire punches

    Switch stance then 1 more minute of rapid fire punches

    33 LBC’s In Cadence

    33 WWII’s In Cadence

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : This upcoming Friday 4/14 SOJ Happy Hour & Leadership Meeting at Diamond Billiards on Midlo Turnpike (arrive as early as 5 pm or whenever you can make it and leave whenever you need to);

    This upcoming Saturday 4/15 3rd F event Walk & Roll at Virginia Home where you push a resident in a wheel chair for about a 5k (contact Doublemint if interested)

    CPR evening classes 4/25 and 4/26 (contact Gypsy and/or Flatline for more info)

    NMMS : A big thank you to those who came out today. I know it’s been a busy week with Spring Break and Easter activities so I appreciate it. Enjoyed breakfast and coffee afterwards with Chaplain, Touchdown, Smithers, El Chapin, Mudslide and Hardywood!

  • In da Club

    Unlike da clubs YHC imagines 50 Cent frequents, this one had one member and no fly ladies. Miles were run.

  • First time cruising the Boardwalk

    YHC awoke early to the sound of raindrops on the tin roof. Exhaustion after taking hospital call last night was screaming to go back to sleep, but was properly ignored in anticipation of a VQ by Boardwalk, who has been a loyal attendee this last month of Ground Zero. At the age of 10, and still carrying a bit of childhood weight, Boardwalk is on the cusp of leaving childhood behind, and it can be seen in the way he carries himself, all the more since joining F3 Ground Zero. He’s gone from being the six to being the servant leader going back for the six, and YHC was super proud on Thursday to hear him volunteer for the Q today. What a stud! YHC left the headlocking and Q-planning up to him, and he delivered an awesome beatdown! This kid LOVES merkins. He also learned a hard lesson today that what folks say is not always what they mean, and with just his brother and YHC in attendance, he’s already re-strategizing his headlocking for next time. From the rainy Easter-weekend gloom of PNG’s Western Highlands, Yours Always, DTH

  • Getting stronger

    For the second week in a row, 4 Redwoods joined us at Currahee for a run out west. 5 mi Route is Pump, Church, GES, Knightsbridge, Poplar Forest, Ridgefield, Pump. 4 milers cut across on Copperas. Pigskin took us out.

    NMS – This is a handy little route connecting the two schools with a little bit of elevation along the way. Light attendance today. Coffeeteria was grand as usual.

  • Flexing for a Friday

    Good afternoon….a little issue with trying to get things coming up so I can complete this. Flex fridays I like to throw in a mixture of new and old things(see how they come out). What happens is I start to think with new things to bring out and try. I think of one, then 2 more hit. Here’s what we did today

    For myself, even the Warmaramma can be changed up from time to time. So this morning it was: SSH in Cadence(10), full arm circles forwards and backwards(10), Chainbreakers in cadence(10), Swimmers(10), Cherry Pickers(10), Windmills(10), Squat Thrust(half burpee) 10 full burpee is with the merkin, Lunge with twist(10) and Mountain Climbers in cadence(10). Wait no merkins, no LBCs. Correct 6 minutes and we were ready.

    Ok the main work and here’s what I offered(I am getting closer to having some type of course set up). Standard Sandbag Carries along with Sandbag Snatches, Battle ropes with Jerkins, Band work side standing twists and tricep extensions. More bands with squat into press and good mornings, a little mosey down we had halos plus hand over hand work with my Odin sledgehammer(25 pounds), tire pulls back and forth with x jacks, plus ball tosses each side(ball weighing 20 pounds). The work, having fun trying everything out then the tire I added a little weight inside which made it harder.

    A little mosey back to the top, 3 stations partnered up about 30-40 seconds each hit it quick get a little blood rushing to the muscles. After that an idea hit(under I haven’t done it in a while). The tire and ball came up half of us did side tire throws, the other half ball pushes to partner in plank position. We switched it up, ended with a little 90-90 stretch, a nice leg stretch with the band. Hit the 45 minutes right on.

    Announcements(2nd Friday is next week at Diamond Billiards), 3 weeks till Rugged Maniac, anything else can be found thru the various Slack channels.

    Numbers, call out and prayer led by YHC and done

    Scary part….I get home and for next Friday already have 4-5 things in my mind ready. BTW…the sledgehammer is 25 pounds, the head is rubber so it does no damage to concrete or surfaces so guess what?

  • The Traveling Kettlebellers

    5 men gathered at Bettie Weaver Elementary for another round of fitness and fun that we call Twin Team. The following is a brief summary for your viewing pleasure.

    To the parking lot for warm-up: Don Quixote’s, Arm Circles, Helicopters, Shoulder Stretches, Dead Man Hang, Plank Jacks, LBC’s.

    Grab the Kettlebells and head across the baseball field. Shoulder Shrugs, and Around the worlds across the field.

    At the parking lot: 25 WWII situps with lift

    Towards the Track: Reverse Forearm Curls, Upright hold until we get to the track.

    Exercise One: The Kettlebell Mile
    4 laps around the track. After each lap: 25 upright rows, 25 squats, 25 American Hammers (2 count).

    Exercise Two: Striders and Kettlebells.
    2 100m Striders – 50 bench press
    2 100m Striders – 40 calf raises
    2 100m Striders – 25 lawnmower pulls (each arm)

    Back towards the flag: Upright carry, overhead carry, reverse forearm curls, 50 LBC’s with kettle, Around the Worlds during the trek.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Strong work by the PAX on what I advertised as a “hybrid workout.” Rosie made a fair point that pretty much every workout qualifies as a hybrid. Sounds like there are a lot of cool events coming up – check Slack for details. As always, it was an honor to lead.

  • Tell me more about the third row

    Eight by run, ruck, or bike came out to see if the pollen abated with the recent rain. Spoiler alert: No, its still strong.

    Today’s route was a scenic stroll down Park Ave in the Fan and back on Floyd.

    Marv took us out.

  • It’s Been a While…

    Spring Break absences required YHC to step up for the first time in months. Shame on him. Let’s change that trim.

    Source of Truth has been super well attended recently, but Spring Break took it’s toll. 9 redwoods assembled, 3 broke away to run, and 6 followed YHC and the workout was rumored to go down like this:

    Slaughter Start: 10 burpees OYO

    Mosey to front of Midlo Middle for COP: SSHs, DQs, Soldiers, Bob & Weave. Down for some ab work, but YHC called for slow counts…and it was not well received. Flutterkicks, BoxCutters, LBCs

    Prisoner Run to Midlothian Village parking lot for Lunge-a-Thon: 60s forward, 60s backward

    Prisoner Run to adjacent church and almost get killed planking. Run across Coalfield Rd to neighboring church.

    Big Ole Beast – using drive from back of parking lot to Midlothian Turnpike, just like a regular beast but pause at each of 6 parking lot island, perform 4 or called exercise, proceed to next island, touch end line and go back to start. Most rounds were 4 reps x 6 islands x 2 lengths per go…except for the burpees. Everyone but Swordfish (ran out of time) called for an exercise:

    DK- Monkey Humper

    Rosie – Merkin

    Escobar – Burpees (audible to 1 per island)

    OC – Sprints, rest for 10s, sprint again

    Heist – something amazing that YHC can’t remember

    Bearimeter – partner up and bear crawl around circuit as a team, other guy runs backwards loop, meet up and switch off. and reverso

    Continue Lunge-a-thon on the way back to Midlo Middle

    Use another island for a Conveyor Belt: plank shuffle to left then back to right

    Bump into runners on way back to flag.

    90s left: Capital Letters

  • A Tradition Unlike Any Other – LIV Edition

    Twelve tour vets, a rookie, and one by bike toured the links at Mary Munford National in a quest for the elusive F3 Mudgear brand Green Jacket in perfect 70 and sunny conditions.  EF planted the flagstick.  Here’s how it went down.

    Mosey down Magnolia Lane to the driving range in front of the school.

    COP (IC)

    • Side Straddle Hops x 18
    • Copperhead Squats x 18
    • Merkins x 18
    • Flutter Kicks x 18

    Mosey to the 11th

    Amen 4 Corners (4 rounds)

    • American Hammers x 18 (2c)
    • Mountain Climbers x 18 (2c)
    • Merkins x 18
    • Dips x 18

    Al Rory for the nine

    Mosey to Rae’s Creek

    LIV Guys – Chase the Money

    • P1 – WWIIs x 9 and run to P2
    • P2 – Caddie Crawl x 18 paces down the fairway and Plank
    • P1 & P2 x 9 Booyah Merkins at each turn
    • Continue until reaching the Green

    Mosey over to 16

    Drive, Chip, Putt

    • From tee box hit the green around the shovel flag – 5 burpees per stroke, repeato 3 holes

    Mary on the 18th green

    • Freddie Couples (Mercurys) x 18
    • Alphabet – spell SCOTTIE SCHEFFLER

    Mosey along cart path back to the Clubhouse

    19TH GREEN

    Hello Friends.

    Once Jack and Arnie fired their honorary shots from the 1st tee, the PAX set off in search of the short stuff, and we are not referring to TYA’s shorts.  After a rather quick warm up on the range, the PAX hit the course with all making the cut halfway through Amen 4 Corners.  Chase the Money nearly resulted in a couple of withdrawals, but the PAX played through.  Conditions worsened during the Drive, Chip, and Putt contest.  Not enough shot lube and poor equipment, but as Slippin Jimmy Walker said, “Drive for show, putt for dough.”  YHC believes the PAX was about 4 over Par through 3, probably too many Burpees to make the leaderboard.  Where’s the cart girl when you need her? Plenty of Caddyshack quotes, drop your favorite in the comments.  May the PAX’s days be filled with Eagles and Birdies.  Until next year…

    Numberama

    Nameorama

    COT

    ANNOUNCEMENTS

    • See Flatline, Gomer or Gypsy – 2 spots left for each day of CPR training
    • May 6th – CSAUP at Currahee 6am just show up
    • Welcome FNG Fergie

  • Tales from the West

    A quartet of Forge faithful fought of the fart sack to embrace the sunny and 70 conditions that awaited us at Huguenot High School. Pleasantries were exchanged and stories were told but here is what will be recorded in history.

    Mosey down to the cul-de-sac for introductions and legal requirements followed by a warm up that consisted of the following: DQ’s, Helis, Dead Man Hang, Jazzercise, Ukrainian Soldiers, Imperial Walkers, LBC’s, Suzanne Summers among others. All seemed good with no stragglers, let us begin.

    Lindsay back up to the tennis courts (brocode style). Exercises included Shoulder Taps (2-count) and dying cockroaches. Mosey through the tennis courts to Machismo Gate and onto the plush turf fields to complete the Lindsay.

    Super Dora: Partner up in the endzone. 1 person runs to the 50 yard line and back, while the other completes the following exercises: 100 merkins, 200 squats, 300 LBC’s, 400 APD. At each exchange 5 booyah merkins are required.

    Mosey back through the gates and BTTVF. Quick rest stop for some squats and calf raises. Circle up for quick merkin ring of fire followed by some leg raises.

    Numbers, Names, Prayers, Announcements. YHC took us out.

    NMS: YHC saw the Q was open as of yesterday and decided to jump on it in order to avoid Mt. Chaplain. Good to have Wedding Singer and Snuff back from their spring break travels while on limited rest. Good tales from their respective trips stirred some good mumble chatter throughout the morning. Humidity was intense and the booyah merkins were no joke. Thank you fellas for joining in the fun.