Category: Richmond, VA

  • A Visitor & Semi Truck Crash Land in The Triangle

    A DOUBLE RESPECT PAX from NC and a Truck Driver entered the Dimension of the Bermuda Triangle. The Twilight Zone Host may have observed the following :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC

    THE THANG :

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

    Mosey to Football Field

    Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    4 Corners using Football Field : Exercises were 10 Burpees, 20 HRM’s, 30 Starfish Crunches DOUBLE COUNT, 40 WWII’s

    Mosey to wooden poles by our cars

    Chaplain’s Indigenous Pole Smokers : PAX in back does 5 merkins then runs to the front while other PAX do Pole Smokers. Repeato until all PAX have passed the light post pole.

    Mosey to Basketball Court

    Broad Jumps longways across the full length of the court and Repeato back (Make sure form is stellar with deep squats and long jumps)

    COP : 30 Freddie Mercuries IC, 30 LBC’s IC

    Mosey BTTF

    Squat Jump Holds (do Squat Jumps counting down from 10 to 1 then hold Al Gore in helix counting down from 10 to 1. Repeato with 9 seconds, 8 seconds etc down to 1 seconds. We finished the 6 second round then time expired.)

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayer Requests : Big Rig’s mom having back surgery this Thursday and he’s traveling out there ; Posh’s M is traveling to Texas to be with her Dad who is in very poor health ; Safe Travels for Rap Sheet traveling back to NC this Thursday ; Healing for Florence’s youngest 2.0 who continues to deal with Mono since last Friday

    NMMS : Really great surprise to have Big Rig and a DR PAX join us this morning. Big Rig’s office is in Chester and said he was going to hit up the shower at Am Fam Chester location then jet into work. Rap Sheet said he’ll be coming back and forth between Chester and NC every month so he plans to post with us again. It’s incredible and really encouraging how great of shape that he’s in at 60+ years old. My abs hurt!

  • Enjoy the Glow

    Double Ones was the count that descended onto the lush green turf of No Toll this gloomy morn. Temps were crisp 70 and sunny. This is what occurred in the gloomy haze of the watching public.

    Short trip to the basketball courts for introductions, disclaimers and warm ups that included invisible jump rope, DQ’s, dead man hang, merkins, lbc’s and quick spelling bee test based on the results from the weekend.

    Everyone seemed warm, no stragglers – off to the fields.

    Clockwork: Mosey to midfield where 12 stations had been arranged by glow sticks. Each glow stick represented an exercise to be performed in reps of 20. Between each exercise make your way back to the center circle for 2 burpees, proceed to next glow stick and repeat. No particular order, go as an individual or in small groups for protection. Exercises included WWII’s, American Hammers, Chain Smokers, Squats, Imperial Squat Walkers, Ball Dippers, Hand Release Merkins, Dips, Curls for the Gurls, Dying Cockroaches, Arm Circles (forward and reverso) & Block Presses. DTH led variety of plank exercises for the 6. Everyone returns to a glow stick to repeat said exercise, collect the card & return to center circle – 2 burpees.

    Return the coupons to the stack and short mosey to the gate.

    Triple Check: Find your 2 closest friends. Jump Squats, Carolina Dry Docks, runner runs to the water tower and back. Careful not the touch the electric/non electric fence.

    Mosey to the Basketball Court for quick broga session.

    Names, Numbers, Prayers, Announcements: DTH took us out

    Bermuda Triangle is up and running on Tuesdays at Goyne Park in Chester. Fill your tank, stamp your passport and make your way down south for a beatdown with Posh, Florence and Shank.

    Prayers to Corned Beef and his family on the loss of his mother.

    NMS: Wonderful morning with good mumble chatter throughout. Fields were damp but the temps were pleasant. Thank you Greenbow for taking the glowsticks to enhance your kids room and get the full effect of the blacklight poster of Snoop Dogg. Enjoy the day fellas and appreciate you all coming out.

  • OLD SCHOOL….Kettlebells and Van Halen

    This morning, the weather gave us a nice little break to come out and get in a good Kettlebell training session. Kettlebells…..a training tool that’s been around in some form for hundreds of years where if no used right can hurt you. I made a music promise and this mornings’ selection was Van Halen(the David Lee Roth years) you can go wrong with that.

    A little mosey around the school, then a short warm up of Cherry pickers, Helicopters, and Don Quixotes then we were off to the races. The main part was a descending ladder workout(10-1) consisting of 6 different exercises: DB/KB Rows, Goblet Squats, WW2 with the weight, DB/KB Clean and Press, Leg Lifts with feet to the weight, and Swings. Start at 10, a little break after 6 where we did a farmers carry, then finished it off.

    Next little part: ascending ladder 1-10 a Blast off(plank position, bring your butt to your ankles and shoot forward, followed by a plank pull thru with the weight go each side then a Merkin(the Merkins start at 1, finish at 10). A little mosey around the lot, a little plank work to finish

    Names and prayer by YHC

    Announcements: Nancy’s run is in March, F3 Abs and mile Challenge starts 2/1, A little prayer for Corned Beef who lost his mom. Oh one final thing something to think about. The band I played today: they had something in their demands involving a certain candy, do you know what it is?

  • Better Late than Never

    Another week of build-up for what was expected to be a ground and pound, never leave the parking lot, 10 minutes of burpees Q.  Much hype from Honeydo, and no show, but for 11 noble warriors, here is what they endured:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the black top behind the school for 4 corners with 10, 15, 20 & 25 reps for the following:
      • HRM
      • WWII sit-ups
      • Monkey humpers
      • 2x flutter kicks
    • Mosey to the Heartbreak hill for an 11 with H2H and Chuck Norris merkins (that is 10 runs up and down the hill)
    • Mosey to the jerkin gym for 4x 8 reps of jerkins
    • Cool down run on the track
    • Bernie Sanders up the incline to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  What we learned….Roger Roger can land a plane with one wing, one computers, ½ its engines in the snow on a sandy, short runway.  Not quite, but yeah, he is a stud at the helm.  T-claps for keeping folks safe during a major mechanical issue.   Pinto will celebrate his 50th as a man of the people skiing in Switzerland.  Pigskin is back, and he is about to be as good as new.  We are all just living in his world.   Great to see him overcoming injury, and good to know the rest of us are just soft in comparison. God is good all

  • Taco Sunday

    On Sunday, we made a meal for the people at breaking bread. We prepared a meal of tacos with a bunch of nutritional toppings, including lettuce, tomatoes, and cheese. The tacos consisted of beef, beans, and Spanish rice. We also made a batch of brownies, along with buying lemonade. Cooking took several hours, but it was great family bonding time, along with eye opening to the needs of others.

    -Davinci and Weapon X

  • Amateur Astronomers

    Moonlit and unseasonably warm, this group of four embarked on this week’s edition of Punisher.

    Short mosey to the from for COP. Another short mosey to the side of the school for Jack Webb. 1:4:8 ratio of merkins, air presses, and arm circles with reps of 1-10.

    Off to the bus loop for a set os 11s – Rocky Balboa on one side, lunge to the other for 4-count American Hammers, and lunge back.

    Back to the soccer field for Dora in the soft dirt. Partner 1 runs the perimeter of the field. Partner 2 performs 100 dips, 200 Carolina Dry-docks, and 300 2-count flutter kicks.

    Off to the other side of the school and assume a spot on the wall in people’s chair while the Pax works down the line each completing 30 donkey kicks. 20 decline merkins on you own then BTTW for a line of 10 chicken peckers.

    Chum Bucket concluded with some yoga and then took us out.

    Announcements: The next Punisher happy hour will be late February.

  • (Pre-blast) Hitchhiker Q at WDog!

    Hope to see some of you at WDog on Wednesday! Coffee will be provided after the workout.

  • Who Dey?

    5 men started their week right on a chilly, springkly day.

    • COP – bunch of exercises
    • Mosey to bus loop
      • Rd 1 – at each light post do 10x of an exercise (merkins, squats, WWIIs, dips, ball dippers, mountain climbers, heels to heaven, SSHs
      • Rd 2 – rinse and repeat x15 each
      • Rd 3 – x20
    • Mosey to tennis court for some bear crawl routines
    • Native American run back to flag with burpees
    • 1 MoM
    • Numbers, names, Corned Beef took us out
    • Notes:
      • Prayers to Corned Beef and his family
      • Mumble chatter about the weekend games and the bad calls by the refs
      • Happy hour possibly this week or next

  • Yea. Seriously…no more sprints. The return of an F3 OG.

    4….wait a second… Wilson?!…hell yah. 5 dudes stepped into the misty/rainy cold morning Satan’s Hill. 

    Q with Disclaimers and bienvenidos. 

    Warmorama: SSH (20), Ukrainian Soldiers (15) CSqts (20), Muricans (20), Plank with hand raise left and right (10 seconds), Hurdle stretch left and right (15 seconds), stretch OYO for 60 seconds. 

    The thang: 

    Mosey up the hill. YHC announced classic F3 four corners event around the rectangle with a twist (explaining later). Corners are:

    1. Sultree Dr/Fairham Ln
    2. Sultree Dr/Prenonman Ln
    3. Prenonman Ln/Willowmore Dr
    4. Willowmore Dr/Fairham Ln

    The twist — sprint between corners 2/3 and 4/1, about 60-80 yards. 

    Round one: Mosey corners clockwise (1-2-3-4). Cumulative leg blaster. Looked like this:

    1. 20x squats. Mosey
    2. 20 squats/20x each leg lunge. Sprint
    3. 20 squats/20x each leg lunge/20x toe raise. Mosey
    4. 20 squats/20x each leg lunge/20x toe raise/20x squat jump. Sprint back to #1. 

    Prior to round one, Wilson announced this was the “easy way…no hills.” Customer is always right. Reverse direction (counter clockwise) next round. 

    Round 2: Counterclockwise (1-4-3-2). All upper body

    1. 20x muricans 
    2. 20x decline (curb used) spider-man Muricans
    3. 10x Diamond/10x Wide Muricans
    4. 20x plank jack

    Wildcat blasted everyone on the first 3 sprints. Oyster said no more and put on the after burners on the final sprint. The flames from Oyster’s sneakers caused Wildcat to pull a Hammy. He was able to push through the rest of the beatdown. Maybe no more sprints for awhile after Nancy strained his calf last week going 110 percent. 

    Made it back to flag with about 8 minutes left. Distributed Cindys for farmers carry down the lot and back. Then setup Cindys on curb for 2 rounds of dips and pushups. One more down and back Cindy carry (overhead this time). Some funny mumble chatter about likely having to explain how they got a headache from bashing themselves with block. 

    Outro: Numbers and Names. 

    Announcements: 

    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
    • Kettleball workout tomorrow at Old Hundred     led by Mudslide. 

    Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for any of the dudes on IR. 

  • Tuber en Fuego

    A nice, round pax of 11 arrived in their Vineyard Vines finest to venture around and awaken the slumbering neighbors. Q sheet was vacated, Handshake arrived to announce a hawt potato. Everyone popped their collars and away we went. This is what was rumored to have occurred according to the early morning travelers.

    Handshake Q: Short mosey down and around West Drive Circle. Circle up with Fudds’ failed attempt for a mutiny. F3 disclaimer and warm ups that included SSH’s, DQ’s, Ukrainian Soldiers, LBC’s, Inverted Scorpion Kicks.

    Triple Check: Runner around the loop, World War II’s uphill, Hand Release Merkins downhill. AG for the 6.

    Mosely down to Lindsey Court. Partner up for Catch Me if you Can (inspired by Roger Rogers heroic aviation tales). Bernie up the hill, while partner performs 5 burpees than pursues.

    Top of Lindsey – Q was passed…

    Wedding Singer Q: Mosey to the dropoff circle for a Triple Check: Runner on the loop, Wall Sits, Dying Cockroaches.

    Mosey over to the asphalt hill for elevating merkins. 1 merkin at the bottom, bearcrawl up the asphalt hill to the fence, 2 merkins. Mosey back down, 3 merkins, bearcrawl up – 4 merkins….upon reaching 5, begin decent back down to 1.

    Upon completion – Q was passed….

    Last Call Q: Burpee arrows. Follow arrows around parking lot. 1 burpee at 1st arrow, lunge to 2nd arrow – 2 burpees, bearcrawl to 3rd arrow – 3 burpees. Alternate method of approach. After 5 burpees, work your way back down to 1 burpee. Upon 1 burpee, work your way back up until arrows are no longer there.

    Finished up with some broga and quick Shravasana.

    Numbers, Names, Announcements – Pigskin took us out.

    NMS: Great mumble chatter throughout the morning as expected with hot potato and triple checks. Good to have Pigskin and Fudd back from their medical expedition with good tales and in good health. Roger Roger is a stud when it comes to west coast engine failure. Fargo making it thru 2 rainy day posts, Keep up the good work. Great work this morning fellas.