Category: Richmond, VA

  • Donny’s Lounge

    8 warriors of the gloom met this morning for an extra soggy edition of the Twin Team lounge. Below is more or less what happened. According to the dog walkers and school employees.

    Mosey around school. 

    Warmerama 

    Invisible jump rope

    Ukrainian soldiers 

    Imperial walkers

    Don Quixote

    Are circles 

    Reverse 

    Seal claps

    Overhead claps

    American hammers

    Flutter kicks

    Merkins

    back to the big basketball lot

    Lady of the night style 4 corners

    10 merkins

    20 groiners

    30 squats

    40 SSH

    mosey to the dirt loop and a playground for

    Single quad check 

    1 lap

    Jerkins/pull ups 

    squats

    LBCs

    People’s chair

    Donkey kicks x10

    5 min Mary

    numbers bars announcements. YHC took us out.
    anouncements;

    frozen triangle tomorrow at 6am at Dogpile

    join L Woods March 7 for community 3rd F opportunity

    NMM

    YHC head the new Donny Benét album last week and decided it was the mostly Loungey music ever created. You decide. Promise he’s not a random 80s porn star. As far as I know.

  • Absence makes the heart grow fonder

    Out of the mists of a 70 and sunny day, three strong emerged to get their day off to a running start. The team of three had all the normal distances covered although YHC may not have made 4 exactly but hard to know as my watch died.

    Saab and YHC went off as the only two at the start. Vigorous conversation ensued but then abated as we could not keep up the pace of conversation some of our experienced pax members (and certainly not of the most recent addition to the pax). But more importantly Saab is faster than me even when returning from injury. General route was west on Grove, right on Granite (for 4) and right on Maple (for 5), all took a right on Patterson, left on Willow Lawn, right on Franklin, right on Lafayette then back up Grove.

    Sippy had arrived just after we left and made his own route in search of porta potties but without the use of Hitch’s PortaDash app. Which is so 2025. Not sure of his exact route but it involved Windsor Farms and I’m sure his pace was much greater than mine and likely Saab’s.

    All three returned to the AO at the appointed time and were happy to see one another again after our solo runs.

    YHC took us out. Peace to all those supporting family members and friends in their time of need.

  • DR Space Coast

    9 HIMs emerged for a station rotation style beatdown that included the following:

    • Shuttle Runs – pick up bricks or wood blocks bring them back, then return them in same fashion
    • Bear Crawl or Crawl Bear the length of the lot
    • SSH’s until 6 is in
    • Air Squats until 6 is in
    • Lunge walk the lot
    • Flutters until 6 is in
    • LBC’s until 6 is in
    • Repeat

    it was awesome to see these guys getting after it this morning, so many of them are green as the AO just launched back in November.
    It was Towlettes 2nd Q.

  • doors

    on the way in dumar informed me that after 3 years I still had to write his BB

    COP

    we ran a good bit, stretched some, he used all the non-F3 names, and we proceeded to the

    THANG

    where he made us come up with all of the ex at each door, switching ex every 3 doors until we reached the hill. He contemplated a buorbon based theme but then did a mod’d cincuenta check with some “push ups” and other stuff.Then off to the tennis courts where we did a standard 4 corner wo

    COT

    announc/name/number and YHC brought us out

  • Tour – De – Stade

    Warm-Up.
    The PAX Mosey’d to the football field and then winded it’s way like a snake from Greek mythology up and down, down and up through the stairs on the bleachers. Mumble chatter about “skipping,” the stretches were heard from the unhappy serpent until we arrived at the top of the last set of stairs.

    Circle up:

    • Cherry Pickers x 10 IC
    • Worlds Greatest stretch 10 OYO
    • Arm Circles fwd/bwd x10 IC 
    • Imperial Walkers x15 IC

    I proceeded to miss-name exercises and ruin the “Next exorcise, In Cadence, ready position, move,” procedure, but my supportive PAX was quick retrain me. Here I thought I was a big bad Q with 2 notches in my belt, but I clearly have some homework.

    Thang 1: “Tour – De – Stade” The pax will revisit the bleachers to touch every stair twice

    Set-up: 8 stair sections; assign 1 pair per section to start (staggered). 

    Per cycle (together or alternate): 

    • Run up stairs to top → 10 Dips
    • Run down stairs → 10 Merkins

    – After completing aisle, move right to next section & repeat. 

    – At far right end, mosey back to far left & loop again. 

    Transition: The PAX regrouped at the bottom of the bleachers and did air squats till the six joined us. Then we ran to the football field.

    Thang 2: Field Mary Suicides  

    Set up: Start in end zone. Suicide-style: sprint to each line (10, 20, 30, 40, 50 yd), do full reps of listed exercise, sprint back. Advance to next line after completing previous. 

      – 10 yd: 10 Australian Snow Angels 

      – 20 yd: 20 WWII’s

      – 30 yd: 30 American Hammers 

      – 40 yd: 40 Alabama Prom Dates

      – 50 yd: 50 Flutter Kicks 

    Thang 3: Dora

    Pair up, each group does 100 Squats, 200 Plank Jacks, and 300 monkey humpers as a pair. One member of the pair runs to the other sideline and back while the other member knocks off sequential reps and then they switch.

    Transition: Run to the ramp for some lunges and then back to the parking lot.

    Thang 4: 2 minutes of Side straddle hops.

    Back at the cars we found a fearless leader, very ill, and equally Nyquilled Snuff who rolled out of his death bed to bring us coffee.

    I needed to kill 2 minutes so we did 47 SSH in cadence.

    – Name-o-Rama, announcements, prayer, and Coffee-Rama followed by a DTH lead discussion of our Shorties and shield wall

  • Lenten Themed Beatdown

    18 PAX came in for a warm slightly wet weather beatdown. Since Lent has 40 days I attempted to make 40 applicable to each exercise. The workout started (with Fudd only being one minute late and me butchering part of the COP trying to make fun of Fudd – sorry Fudd. My daughter used to tell me I am funny once a month – she may actually be accurate.) Anyway, the workout went as follows:

    COP: SOS – DQs, helicopters, merkins, MCs, arm circles and Freddies. Mosey to bus loop.

    Cumulative exercises: 5 burpees, 10 sit and press, 20 squats, 30 curls and 40 bench presses.

    4 corners cumulative(My tendency is to come up with unique corners that end up not being corners. I guess we did three corners with a repeat of one corner). 10 tricep pull downs, 20 high pulls, 30 halos (15 each direction – Seymour is a world class haloer) and 40 lawnmower pulls – 20 each arm.

    Lindseys: swings and calf raises. I am told ladies like a man with muscular calves. The last set of swings was challenging.

    Finished at home base with stretching.

    Good to see a couple of not as regulars and have an age range of 9 to 73. Slightly frozen triangle is this Saturday. We think that Bodos is doing his 10 year anniversary Q at Dogpile this Saturday. He may sprinkle some Lenten wisdom. Prayers for Upchuck’s friends, one of whom is not likely making it past this week, Fudd’s sister Mary and Handshake’s niece Charlotte. I was told that I led a very calm beatdown this morning. Big shout out goes to Handshake for escalating the resolution of a burst water pipe issue at my house a couple weeks ago. Great job!

    Thanks for letting me lead!

    Fireman Ed

  • Ode To Bodos

    A six-pack of gents arrived to work on their respective six packs.  YHC chose a modified version of Bodos’ “Old-Hundred” involving slightly shorter running intervals.  We ended with a solid triple-check.

    Good chatter was had throughout, with our newest pax member sometimes forgetting there was a workout to be had in between conversation…Welcome Beta…his name is spot-on.

    Saab abides

  • Norway Wins Gold

    In honor of the Winter Olympics, 6 HIMs gathered at TImberwolf this morning to honor the our Nordic brethren.

    After a brief mosey, we got loose with some SSH, deadman hangs, Alabama Prom Dates, and LBCs followed by some general calisthenics to get the blood pumping.

    The Norwegian 4×4: Designed to increase VO2 Max over time, you run for 4 minutes at 80-90% of your max heart rate followed by 3 minutes of rest. Repeat 4 times.

    Cool down: Following our nordic trek around the track, we ran a final lap for good measure and some general stretching.

    COT: numbers, names, announcements, took it out in prayer

    Announcements: Frozen Triangle this Weekend.

    Always a pleasure to lead you gents!

  • MAGA Clickbait, The Passion of Rossi, and more wood than you can handle….

    Twas a warm rainy dusk that YHC found himself alone at The Crossing questioning whether the solo glory would be his to earn, or if perhaps the emotional headlock of true brotherhood would win the day. Then, the unmistakable mean mean stride of Chaplain crossing the glistening hardtop caught YHC’s eyes and heart. Piercing the rainy gloom he cried “YYYAAAAHHHHHRRRRGGGG” – a true warrior’s battle cry defying the very gods of rain and thunder, and YHC knew, he was not alone to honor the Credo this night! Rain or shine, this PAX of two was bound for greatness. 

    The THANG: 

    QUAD-WARM -RAMA: 

    • 1800 hit, and the daring duo made a handsome mosey lap to then circle up for a simple warmerama with stretching and reps
    • Headlights… FIGO inbound with M and 2.0’s, so the 2-PAX moseyed to the front of the church, and hallooed our #3 
    • BTTF and circle up for more stretching and reps
    • Headlights…. HOUSE PARTY enters the scene, and it’s like a halo of light around the mountain of a man from the rain-shine
    • Another mosey in honor of #4, followed by a few IC reps and stretches
    • Welcome & Disclaimer
    • Will we spend the entire evening welcoming LIFO PAX or actually launch into COP’s?!? 

    COP #1:

    • MAKE AMERICA HEALTHY AGAIN (MAHA) – The PETE & BOBBY CHALLENGE
    • Pete Hegseth and RFK Jr have issued a fitness challenge to America – complete x50 pullups and x100 pushups within 10 minutes, doing so with excellent form
    • CHAPLAIN and YHC accepted the challenge while HOUSE and FIGO alternated Burpees with Runs
    • Challenge CONQUERED by the 7 MIN mark, and that with the distraction of our 5th PAX member, and FNG, arriving. (He joined House & Figo for their burpee-palooza.)
    • FYI – Apparently completing the MAHA P&B challenge within 5-6min is the high bar goal to aim for. 

    COP #2: 

    • MARY – PAX enjoyed about 6min lying in the rain water doing Flutters, APD’s, Heels to Heaven, and more

    COP #3:

    • HOMING THE POLES
    • The PAX were directed to the back field where they found REACHER’s x7 telephone pole segments lined up and ready to go for a walk
    • YHC + Figo/FNG carried the single long 12’ pole while Chap and House wrestled a massively girthed 6’ segment on their shoulders
    • Circumnavigate the back field, complete shoulder press reps, and the place the logs onto a log platform YHC had prepped
    • Run back around the field and shoulder the next poles – TClaps to House taking his own pole single-handed while to other 2-PAX each shared a log to carry around the field to the pile, then run back
    • Final round – x3 on a heavy one, x2 on the other, walk around the field, pole curls IC, then stack em up with the others

    COP #4:

    • VARIABLE MOVEMENTS
    • PAX exit the field and traverse the Annex lot alternating Bear Crawl with Lunges
    • Line up on the sloped lot for sprints
    • 50% down
    • 100% to the top
    • 50% down
    • 100% BERNIE to the top
    • 75% down
    • 75% karaoke to the top
    • maybe other iterations…

    Mosey BTTF:

    • PLANKORAMA REVIEW – the F3 Mission, x5 Core Principles, and Credo

    COT:

    • Counterama # 5
    • Namerama (welcome ROSSI)
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  YHC wasn’t expecting a steady rain this evening, and honestly wasn’t sure if anyone would show. Nobody had signed up for the Q by the afternoon but as YHC is closing in on 500 officially documented Q’s, no reason to slow the roll. Needless to say it was entertaining to complete multiple warmeramas for each late-arriving PAX, and then the kicker of an FNG was awesome! That makes TWO FNG’s in one day after “STAG” joined the Ruckhenge PAX this morning. YHC takes no credit expect to have influenced the headlockers to EH as they should. “ROSSI” is the name of a famous motorcycle expert revered by our FNG “Johan” (from Venezuela) who is a coworker and friend of FIGO and has been playing indoor futsol on Monday nights with us at WEAG. He was over the moon to be welcomed into F3 and can’t wait to be back! Super grateful to be a part of all this. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/21 Part 2 of Frozen Triangle
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • The Power of 2

    It’s hard to compete with Dumar offering Eagle Rare 12, so I knew the Shed would be light today. It’s not the size of the PAX that matters, it’s the motion of the burpee that counts!

    Mosey down to the end of the street for a warmup, back to the main area and grab a cinder. Light pole lunges! Do 8 reps of called exercise, then lunge to next light pole. do 8 reps of 2 exercises, keep going to 5x. Rest, turn around, head BTTF.

    Quick 4 corners. How many Alabama prom dates is too many Alabama prim dates? Not sure, but 80 is a lot…

    Finish off with wind sprints for 5 minutes.

    Snookie – great workout today, good to have company in the gloom