Category: Richmond, VA

  • Who wears short shorts?

    Another week, another 18 strong found their way to the Gloom at Heartbreak Ridge. Temps above freezing had most in SOP, with Fudd leading the way. We did:

    COP: YHC staples with a finish of Scorpion Kicks, in honor of YHC getting stung by one last week on vacation.

    Mosey to PES parking lot before Tomatoes appear. Dora 123: 100 HRMs, 200 Reverse Crunch, 300 LBCs. Over to the front of PES for a few rounds of Bear Crawl, Lunge, Crab Walk, & some Bernie. Head to down back of QMS for some more Merkins. Back to the main QMS parking lot. Burpees across the lot, then Polar bear back. Finish with 2 min of Mary.

    Announcements: Frozen Triangle this Saturday.

    NMS: Solid numbers are the norm now at Heartbreak Ridge, now if we can only get some BB comments on Slack…

    Always good mumblechatter when Gypsy finds his way to post at HBR. Fudd did his norm of arriving late to the COP, in his summer short shorts. Joey Chestnut was excited to ask YHC about his vacation in Mexico last week, mostly about thicc latinas. The boy is 18 after all.

  • Who’s David and Why Do I Have His Cookies?

    2 Mammoth Ballers emerged from the gloom for a ruck/kettlebell mashup. Here’s what the neighborhood mutt missed this gloom, because this morning we were stealthy ninjas!

    No time for Warmarama! Sack up and bring a kettlebell!
    Ruck through the neighborhood hand off KB at the culdesac. KB hand off back at Pine Fork and ruck to the ODGym for a session of pull-ups, KB curls and merkins.

    High tail it BTTF with another ruck/KB handoff. Finish up with YHC doing burpees and ChooChoo’s doing more merkins.
    Awesome gloom, spending time in fellowship and with the pull up bars!

  • Beavers Rucking Late!

    2 Iron Haulers(1 on time, 1 10 mins late) emerged from the gloom for a probably the smoothest, quickest ruck of YHC’s F3 tenure. We had a lot of great chatter and Commando stuck around a late to see to it that YHC hit the 3 mile mark.

    “Mild Triangle” coming up this coming weekend at Dogwood. Launch at 06:00

    SYITG!

  • Back at the Hundy!

    5 Men posted out to The Old Hundred. Some wanted to see a Nancy Lopez Q after a long absence while others did not look at the Q sheet and showed up anyways. With a CCPS Maintanance employee looking on, here is what went down.

    Quick mosey around the front lot to start.   COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    Get Ur done. 5 exercises consisting of 20 reps of side swings (Tiger Woods), Upright rows, Curls, Skull crushers, front swings. Take a lap around front lot. Repeato 5 times.

    5 exercises 20 reps: LBC’s, Flutters, Prom Dates, Dollies, Rosalita’s. Take a lap. Repeato 2 times. Roscoe’s Mom led us out in some stretches. Time was called.

    Recent travel has kept me alway from Mid week beatdown, but it is good to be back. Dumar has the Q at SOT Wednesday, come on out!

    YHC took us out in prayer. Always an honor to lead! SYITG!

  • Bang Bang Burpees

    YHC spent the weekend sick in bed but couldn’t not share the latest playlist with 12 of his favorite ramblers. In the famous words of Townes van Zandt, “it’s easier than just waitin’ around to die.”

    Slow mosey Sturgill Simpson style to the back lot and around. Tuesday’s Gone: 7 minutes of OYO warmups threw the PAX into chaos because as Rosie said “I came here to be told what to do.” Mumble chatter was in full effect.

    Count off the wrong triple check numbers, it was approximately a quadruple check but with 3 exercises. YHC didn’t sleep from coughing too much but that’s no excuse. Pole smokers, jump squats, run the loop while Johnny Cash sings ‘The man comes around.’

    Mosey to the bleachers were a couple more attempts at counting were made until we got it right. Step ups, timer runs the field, and shoulder taps.

    A beautiful interlude with Nancy Sinatra. Every ‘bang’ was a burpee. Bang bang, he shot me down, bang bang I hit the ground, bang bang my burpee shot me down.

    Mosey all the way around the field and back towards to the court – stop to pay the toll. Couldn’t seem to tell the difference between incline and decline mirkins. The toll accepts all tender.

    Suicide bears on the basketball court with some jump squats and flutters for the 6. Ab Mary until the last song.

    End with a special musical COT: Don’t nobody know my troubles but God.

  • FNG sighting at DaVille

    3 men including an FNG posted at DaVille to get their week started. Since it was very windy, the PAX decided to get some cover by the moseying to the entrance doorway.

    COP – SSH, imperial walkers, helicopters, don quixotes, copperhead squats, hand release merkins, LBCs etc.

    Triple Check – P1 merkins, P2 monkey humpers, P3 run to stone bench and do 5x dips and return

    11s – WW2s and mountain climbers, with lunges in between

    Mosey back to flag, some GRAMS to close out.

    Numbers, names, we welcomed Thomas (the train). Not the most creative namers present today. Yardsale took us out.

  • Satan sucks

    Warm up

    Ladder with 4 rounds all with Cindy

    1.run up and down satans hill

    2. 40 goblet squats

    3.30 hand release mericans

    4. 20 squat thrusters with cindy

    5. swings

    triple check with abs

    5 burpees

    COT

  • I’m not the Alpha, Google me!

    5 regulars and an FNG that EH’ed himself made their way through the Gloom on a wet post rain morning. Pigskin was feeling under the weather and offered up the Q which YHC picked up.

    Mosey don’t mosey to the spot of the parking lot that doesn’t have standing water. For a Slaughter start 10 Burpees, 10 Merkins (take a minute for disclaimer) and 25 LBC’s, Hyper DQ’s and helicopters

    Mosey to the playground (mud pit) for a triple check. Partner 1 dips, Partner 2 Chicken Peckers, Partner 3 run across the field do 3 pullups and head back

    Mosey to the blacktop play yard. 4 corners regular, Corner 1 10 Merkins, Corner 2 20 Ball Dippers, Corner 3 30 LBC’s, Corner 4 40 Bobby Hurlies

    Mosey to the lower wall for another triple check. Partner 1 wall sits, Partner 2 Shoulder taps and Partner 3 runs the island

    Mosey to the main parking lot. 4 corners (prostitute) Corner 1 10 Wide grip, Corner 2 10 Rangers, Corner 3 10 Diamond and Corner 4 10 Shoulder taps

    Circle up for Man Killers

    10 Burpees OYO

    Numbers / Names Salt Lick took us out

    NMS: Welcome to Beta who much like the rest of us is not the Alpha of the family unit and said he was fat shamed into the open arms of F3. It’s funny because when you meet Beta, he’s not fat.

  • Presidents Day at The Deep

    5 posted for a President’s Day themed workout this morning. Warm up and then Presidential trivia workout. If you’re reading this, see if you can guess the significance of the numbers. Correct answers at the bottom of the post 😉

    1 Burpee, 2 Carolina Dry Docs , 5 Squats, 10 Merkins, 20 WWIIs, 50 single count American Hammers, and 100 Calf Raises.

    Around the circle to stop at 8 lights for 8 cumulative exercises for an 8 count of: Burpees, Merkins, Carolina Dry Docks, Jump Squats and Don Q’s.

    As we guessed the significance of 8, we did a few punitive Burpees until we got to 47.

    To the colannade and the polls and an Indian Run of: 8 Pole Smokers, 8 Boxing Cockroaches, 8 Mike Tysons, 8 Air Press, 8 Muhammad Ali’s, 8 Head-Should-Knees and Toes…repeat until we ran out of poles.

    Mosey back for some stretching, counting and more trivia.

    Answers to trivia below:

    47 Burpees: (US 47th President)

    1, 2, 5, 10, 20, 50, 100: US Bills with Presidents (1: Washington, 2 Jefferson, 5 Lincoln, 20 Jackson, 50 Grant) and Founding Fathers (10 Hamilton, and 100 Franklin).

    8 Burpees: 8 Presidents from Virginia (Washington, Jefferson, Maddison, Monroe, Harrison, Tyler, Taylor, Wilson).

  • Hey, I thought this was a KB workout?!?!

    Six men showed up in the gloom to brave a beatdown disguised as a KB workout (thanks NTB!). We had unfinished business from last week. Here is how it went down:

    WARMERAMA:

    • Mosey around bus loop and back to flag, circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: mosey down to tennis courts for full court 4 corners

    •  10 merkens, 20 KB squats, 30 KB american hammers, and 40 KB swings.
    • Prostitute style (5 burpees at each corner on return)

    COP #2: mosey to bleachers for KB pulls

    •  Incline plank on bleachers, doing KB pulls – 10 on each side
    • Plank bridge KB pass – Pass the 35lb KB down and back x2

    COP #3: mosey to track for KB relay

    •  2 teams of 3, with the 30 lb KB = batton
    • while the runners did one lap around the track, pax did choose your own abb exercise
    • One lap each

    COP #4: Mosey back to flag for pull-up circle

    • Circle up and perform various abb exercises while one from the pax max out pullups on DTH’s handy mobile pull up station
    • 1 round completed right at time
    • No KBs needed

    COT:

    • Counterama – 6
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  Feeling blessed to be surrounded by men that are stronger and faster and well advanced in their faith. Appreciate the challenge and encouragement of the community. Looking forward to posting topless soon when the weather warms a bit more. One lap around the track with a KB is brutal!

    Announcements: (see SLACK!)

    •  Frozen triangle
    • L. Woods – ‘Latinos in Virginia Empowerment Center’ food distribution fair – March 7 @ 9/10am
    • Grow Ruck in Sept

    Prayer Requests:

    •  DTH friend David at rock bottom – prayers that the LORD will work in his life and guide him
    • NTB CA retreat for Dads/husbands