Category: Richmond, VA

  • The Partner Mile

    Four men left their warm homes to venture into cold parking lot of Atlee High School. YHC had held onto the Partner Mile idea for a while in hopes that an even number of PAX members would post. Today was the day. This is how it went.

    COP – All IC

    SSH, Don Quixotes, Helicopters, One legged bench assisted lunges, other leg, arm circles, reverso, Raised APD dips.

    Mosey to the middle school track

    The Partner Mile (maybe we only did the Partner 1000) – For 4 laps (maybe only 2.5), do the following with a partner for each lap:

    • Partner Carry 100 meters
    • 10 Booyah Merkins
    • Run the turn
    • 20 PLTs each
    • Wheelbarrow 100 meters
    • 10 Partner Plank Derkins each
    • Run the turn
    • 20 pullups between the partners

    Mosey back to flag for 2 MOM – American Hammers, Freddie Mercuries, Heels-to-Heaven, One legged APD, other leg, countdown from 30 – 0 for 6 inches.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    What a great day to post on this MLK day. It was chilly but the COP followed by the Partner Mile quickly warmed us up. Having not done the Partner Mile before, YHC was unsure how long it would take. It appears with any type of mosey to the track and a COP, 45 minutes might not be enough time. Add into this several shoulder issues, multiple audibles were necessary including substituting the Wheelbarrow for lunges and shortening the length to 2.5 laps instead of 4 laps. When YHC first joined F3 almost 7 years ago, Partner Carries and Wheelbarrows were common especially at Dogpile. It’s been a while since YHC had done either of them. It was nice having them back, well maybe just the Partner Carry.

    Announcements – The Frozen Triangle is this Saturday at Dogpile at 6 AM. This is a can’t miss CSAUP. It should be completed by 9 AM.

    It was an honor to lead this outstanding group of men today. Have a great day everybody!

    Gotta Run!

    Phonics

  • Never waste a good theme

    9 of the toughest men of Tuckahoe gathered for a MLK Day Hoedown

    COP with various exercises (both regular Scorpion Kicks and Inverted Scorpion Kicks were completed)

    (2) Triple Checks with various exercises first at Bodo’s overflow lot, second at Bodo’s office building

    Upchuck did 5 Burpees while we Planked

    Triple Check at the Walgreens lot

    1/3rd of a Triple Check back at Tuckahoe

    5 Burpees until time

    Announcements – Frozen Triangle this Saturday at Dogpile, see Slack. Upchuck has started a new Trail Run Channel on Slack for those training for a Trail Run race. Discouraging nicknames will be given

    No prayer requests today.

    NMS – it was a quiet day at Hoedown, a lot of regulars were not in attendance. YHC had 2 potential themes planned: 1) Heist was planning to cross the river so YHC had a “Hoedown Sampler Platter” but at the last minute he backed out (insert eye roll) 2) YHC had planned a workout to demonstrate to both Splinter and Honeydo how much of an inspiration they are, but they both fart sacked (insert double eye roll). I’d say it was a good day anyways. Thanks to Pucker for helping me see through the all Triple Check workout. I will keep both previous themes saved for a another day.

  • Snowman globe patrol. 

    Seven men braved the cold at Satan’s Hill. 

    Disclaimers and bienvenidos. 

    Warmorama: SSH (30), Ukrainian Soldiers (20), Don Quijotes(10), Muricans (10x), Flutter Kicks (20x), Duke stretch both sides, stretch OYO for 60 seconds. 

    The thang: 

    Mosey up the Hill to the intersection of Prenoman and Sultree. Triple check (throw back to the 12/16 “Three Amigos” workout):

    A guy runs to bottom of Sultree and back. B guy SSH and C guy squats. 3 rounds completed.

    20 count. 

    Snowman globe patrol begins…Pax spied the first soon-to-be-HOA violation in the distance. 

    • Work our way down Sultree to first light post doing lunges. 
    • Walk to next light pole. 15 drydocks.
    • Jog to next light pole. 20 LBCs

    Reach the violator. Penalty = 10 burpees (or 20 Muricans + 20 squats). 

    Mosey back up Sultree. Loop to Willowmore. One more violation spotted. Guys know the drill. 10 burpees.

    About 10 min left, so we mosey back to the flag. Oyster was satisfied we had over two miles booked at this point.  

    Flag area: Grab some cindys. Mudslide and I handed the cindys out like rifles to the poor Russian soldiers in the beginning scene of the movie “Enemy at the Gates”.  

    First called exercise was cindy farmer walk (about 100 yards total) down and back in the parking lot. 

    Five minutes remaining.  Cindy curls and curb dips. Note: You can modify exercise with dips as follows:

    • Modification 1: Hands on top of curb, feet out front. Dip. Easiest 
    • Modification 2: Block on top curb. Hands on block, feet out front. Dip. Harder with increased range of motion. 
    • Modification 3: Block out front. Feet (heel) on block. Hand on curb. 

    Several rounds completed. About 10 reps on each exercise per round. 

    Time. 

    • Idea for next time:  Do 11s with cindys and rock coupons. We could setup blocks on one end and perform rows. Run to other end and do curls. 

    Outro: Numbers and Names. 

    Announcements: 

    • OTB kettle ball workout at Old Hundred tomorrow. Recommend 35 lb kettle bell. 
    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
    • Frozen Triangle CSAUP 1/21 – be there. 

    Prayers –  Nancy took us out. Prayers for our families and all the men in F3. Prayers that guys out there hurt can heal and join the Pax. 

  • It has a mild salty taste…

    A mixed-6 hit trails and roads covering both north and south banks of the James. Excellent company and conversation at ETs afterwards.

    Saab abides

  • Off The Grid

    Dos Hermanos traveled to new ground outside of Rockwood Park. Ran across Courthouse Rd, took a left, ran down to Tommy’s Car Wash, took a right then ran down to Allen Tire. Turned around, ran in back of 2 churches then crossed Courthouse Rd again and BTTF. Many security cameras and flood lights were activated during this run. You may see us make the evening news as potential burglars to keep an eye out. Mumble chatter was strong including talk of our families, F3, Cardinal, football, rucking, and more. Always good to catch up with my brother House Party. Announcement : Starting 1/28 Morning Wood will also offer a Rucking option that launches at 6 am. Doublemint and YHC are looking to train more often with Rucking. House Party will lead the usual Pre-Run at Morning Wood at 6:30 am and is your go-to contact for that. SYITG!

  • Earlobes, QAn**, Bitcoin and Stoplights

    10 that’s right 10 of Midlo’s #1 dads took to the streets of Salisbury for another edition of off the books.

    The runners put in some work this morning and knocked out 6.5 miles. Way to go boys. The walkers put in a little over 3 thanks to Aisle 5 setting the brisk pace.

    Coffateria was much needed and a great way to start our Sunday. Great to see Honeymoon and Marmaduke out this morning. Both have dedicated themselves to starting the year off with 21 days of prayer. We will see them back out very soon. Respect!

    Announcements:

    Tuesday — Off the Books Kettlebell workout at Old Hundred Elementary 5:30am

    Saturday — See slack for more details on the Frozen Triangle.

  • 1Q + 1Q + 1Q = Pain to the Third!

    9 SOJ HIM’s took Rockwood Park to another level, with DTH co-opting two more Q’s into the mix tape of beatdown glory, as follows:

    The THANG:

    WARMERAMA:

    • Mosey over to the Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the dog park and toss the Q to HOUSE PARTY!
    • HP moseyed the PAX to the end of the Dog Park and circled up for x10 Ukranian Soldiers IC
    • HP led the PAX slowly progressing the length of the Dog Park with escalating WWII ‘s for each fence post (every 8 feet) and bear crawl between
    • After 18 stops (about half way) HP called an Audible to complete the length of fence with x5 WWII at each stop
    • Total WWII was 281 !!!! BOOM 

    COP #2:

    • DTH resumed Q and the PAX moseyed up to the large center lot
    • CATERPILLAR the length of the lot – PAX line up in plank, last man box jumps PAX to end and drops to plank, etc
    • Mosey to the next lot
    • Traverse lot via SHE HATE ME – 20 lunges, stop for x10 Groiners and x10 Merkins, repeato to the end

    COP #3:

    • Bernie down to the end of the lot then mosey to the workout station in the woods
    • Toss the Q to MCRIB, who called a DORA
    • Partner up for:
    • x50 pull-ups
    • x100 merkins
    • x200 LBC’s
    • Moving partner runs out to Garden and back
    • McRib led the PAX back to the main lot where the pax completed a 75% sprint and x5 Burpees

    COP #4:

    • DTH eesumed Q and the PAX moseyed to the playground:
    • TRIPLE CHECK:
    • P1 – Swing Pumps
    • P2 – Dying Boxing Cockroaches
    • P3 – Catching the Cockroach fists

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer
    • COFFEERAMA (thank you FLORENCE)

    NMS:  The character of a man develops in the disciplines and consistency he maintains, particularly where it serves others. YHC has been increasingly impressed with the Rock&Roll PAX, and it is always a pleasure to lead these warriors – they NEVER complain about how hard the workouts are! If anything they embrace the suck and lean in for more. YHC was also honored to have guest Q’s House Party and McRib step up to each lead a segment of the beatdown today, and man they BROUGH IT! Not sure YHC has ever (or plans to ever again) do that many WWII’s within a single COP! Thanks for permitting me the honor to lead gentlemen. SYITG, DTH

    Announcements:

    • See Slack SOJ Channel for pinned calendar of activities, but next weekend is the Frozen Triangle, and Rosie is requesting a HC for those planning to attend
    • McRib is playing music tonight 5-8pm at the Red Rooster Brewery
    • Please update your Slack profile with emergency contact information

  • 21 Honored 21

    Twenty-one brothers, including Hardwood (more on this in a minute) posted to honor the 21 year anniversary of those who gave their lives in the shooting at the Appalachian School of Law. (January 16, 2002). It was a moment I will never forget, and these are three people I will aways remember.

    Each year, I lead this Q for entirely selfish reasons. It is annual cleanse, of sorts. We start off by taking a knee and learning about Angela Dales, Thomas Blackwell and Dean Anthony Sutin. After that, we run a Silent Mile. For me, I reflect on Angela, Tom, Dean Sutin and their families. For the other PAX, I invite them to reflect as they see fit. A mile in silence is powerful, likely more powerful than it sounds. For me, it is one of the most meaningful experiences each year.

    After the mile, silence is broken. Today we embarked on a modified Hardway. On the field was a Compound BEAST. SSHs / Carolina Dry Docks / Jump Squats / LBCs / Imperial Walkers / Burpees. In order, each round.

    Touch-A-Tree: Three speed rounds of 7 / 5 / 3 while partner held coupon plank.

    BTTF

    Announcements: The Crucible needs continued support and will be moving to The Healing Place, as they embark on their annual Monument Avenue 10k training. See Shakedown for more details.

    NMS: Today was a very important day for me, but it really started last night. I received numerous calls and texts from brothers who could not be there today. In combination with who did post today, it means the world to me. I could say you all have no idea how much this means to me, but the great thing about my brothers in F3RVA is that each of you truly does know and understand how much this means to me. Today does not happen without each of you beside me, with me and behind me. The support you provide is immeasurable.

    Special shoutout to Hardywood who is in D.C. for his kids climbing competition, but who ran for one hour, from 6-7, all around D.C. in honor of today. Goose bumps, brother. Goose bumps.

    After today’s workout, I received a text from one of you who has a daily devotional. Today’s devotional happed to be Psalm 55, which starts: Listen to my prayer, O God, do not ignore my plea; hear me and answer me. My thoughts trouble me and I am distraught at the voice of the enemy, at the stares of the wicked; for they bring down suffering upon me and revile me in their anger. Wow! How poignant is that?! Now, verse 22: Cast your cares on the Lord and he will sustain you; he will never let the righteous fall.

    It is truly amazing how God works. Last year, our workout was in the shape of a heart. This year, one of our brothers has a daily devotional exactly on point. The power is real and undeniable.

    Try to live each day to the fullest, as all our days our numbered. Try to remember Angela, Tom and Dean Sutin, as examples of who to live for. People who made the ultimate sacrifice. Find those people who drive you to thrive.

    This morning was perfect. I could not have asked for anything more.

  • Hot Tater

    We had a Hot Tater today. No. Tater is not hot, at least to any of us. Nonetheless, he started us out with:

     

    A short mosey

    20 SSHs in cadence

    10 Don Quixote in cadence

    10 Arm circles in cadence (each direction)

    Dead man’s hang

    Next: YHC (Pigskin)

    Mosey to the front of the school.

    15 People’s Chair Air press in cadence

    10 BTTW Hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s Chair Milkers in cadence

    10 BTTW Australian Mountain Climbers in cadence

    15 Donkey Kix OYO

    15 People’s Chair Muhammed Ali in cadence

    10 BTTW Toe Taps in cadence

    15 Donkey Kix OYO

    15 People’s Chair Lalannes in cadence

    10 Dirty Hookups in cadence

    15 Donkey Kix OYO

    Next Gomer Pyle

    Mosey to the parking lot

    At first lightpole: 10 WWIIs

    Next Lightpole: 15 WWIIs

    Next Lightpole: 20 WWIIs

    Next Lightpole: 25 WWIIs

    Next Lightpole: 30 WWIIs

    Next Lightpole: 35 WWIIs

    Repeat Lightpole circuit starting at 5 SSHs and incrementing by 5

    Repeat Lightpole circuit with 10 LBCs and incrementing by 5

    Next Pauly, who evidently liked the Lightpole circuit so much we repeated with SSHs starting at 5 and incrementing by 5

    Repeat Lightpole circuit with Merkins starting at 5 and incrementing by 5

    Repeat Lightpole circuit with Burpees starting at 1 and incrementing by 1

    Next Atilla

    Mosey to covered walkway and number off 1 to 3

    1 Runs around fence in driveway (timer)

    2 Shoulder-taps

    3 Pole-smokers

    3 times around (3 sets each of runs, shoulder-taps and pole-smokers)

    Next Fireman Ed

    Mosey back to the bleachers

    10 step-ups each leg

    20 Dips

    Back to parking lot

    7 Don Quixote in cadence

    25 Ukrainian Hammers in cadence

    Deadman’s hang

    Number-rama

    Name-o-rama

    Announcements

    Frozen Triangle one week from today (January 21)

    The above write up is at least roughly right.

    Takeout by Pauley

     

    Starbux!

  • Cardinal VQ workout at the Creek

    YHC made sure to wear red in remembrance of Cardinal for this event and brought the VQ workout for the PAX to perform in his memory.

    Corned Beef, Boo Boo, Pavarotti, Bulkhead, Yardsale

    COP

    Mosey to the central area of school and circle up for 15 SSH, 10 Tempo Merkins, 10 Flutter kicks double count, 10 arm circles small, Reverso, 10 Hallujahs, 10 Knoxville Cherry Pickers, 20 second Samson Hold, to Willie Mayes Hayes…getting too hot for the hoodie, so that is off for the workout!

    THANG

    Card’s Run and repeat:

    5 burpees – Corned Beef said a prayer for Cardinal and his family…back to the workout.

    10 big boys , 10 heels to heaven Run lap around the courtyard.

    10 Burpees , 20 LBC’s, 20 Mt climbers Run lap around courtyard

    15 Burpees , 30 air squats and 30 Freddie Mercuries, Run lap around courtyard

    20 Burpees run lap around courtyard. 20 More Burpees , Mosey to Flag.

    COT

    Mosey back to flag, Corned Beef set up camera for photo shoot, take picture and circle up YHC took us out in prayer. The COP and the THANG are what Cardinal had planned for his workout VQ. We spent the morning thinking about a person that we had not met personally; however, this hurts still as he was a brother in F3. Please check the F3 nation channel for the Gofundme information if you want to donate to his family, there is also more about Taylor Phelps and his family.

    Great workout, have a great weekend, and I hope to see you in the gloom soon…Boo Boo.