Category: Richmond, VA

  • 4 million barrels of bourbon

    3 DaVillians posted on a cool Monday morning to start their week off right.

    • COP
      • SSH, invisible jump ropes, DonQs, arm circles, helicopters, cherry pickers, copperhead squats, mountain climbers, merkins
    • Triple check
      • P1 – run inner bus loop, P2 – 2-legged mountain climbers, P3 – lunges
    • Negative triple check
      • P1 – negative pull up (count to 10), P2 – negative merkin, P3 negative squat
    • 4 corners at tennis court
      • R1 – C1 x 10 merkins, C2 x 20 squats, C3 x 30 mountain climbers, C4 x 40 SSHs
      • R2 – C1 x 20 merkins, C2 x 30 squats, C3 x 40 mountain climbers, C4 x 10 SSHs
    • Mosey back to flag, finish up with some stretching
    • Notes
      • Good mumble chatter as always
      • Frozen Triangle on January 21st

  • Watch out for the PTA

    6 strong, including a FNG, came out to a packed parking lot at Punisher. We got out of the way of all the PTA attendees and got after it:

    COP: SSH, Don Qs, Helicopters, Ukrainian Soldiers, Merkins, LBCs

    Mosey to side of school: Alternate Bear Crawl & Lunges down to blacktop. Partner up for min Dora: 50 Merkins, 100 V-Ups, 150 Jumpsquats. Mosey over to playground for 4 sets of Merkin-Ups and WWIIs. Head over to benches: 4 sets of 30 Dips and 10 Deep-slow squats.

    Partner up again: 3 rounds of 20 PLTs then some B2W and Chicken Peckers. Back to the front of the school for a Triple Check of HRMs, Reverse Crunch, & run the loop. 1 min of Mary and finish back at the flag.

    NMS: FNG Full Nelson posted on recommendation of a friend. The double-respect FNG put in solid work and will be back. EF Hutton joined YHC on a Monday double dip after Flo’s solid VQ. Whitesnake thinks he’s a Punisher regular now but he needs to Q a few more times before qualifying for regular status. Good to see 40 Whacks back out and he was even nice enough to dress in same outfit as the Q.

  • Take 5

    5 of SOJ’s finest mosied out to SH to start the week right. According to the full moon here is what transpired.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Run to each mailbox on right. Starting at 10 and adding 10 each mailbox PAX chooses exercises. Keep going to 100. Then climb back down reverso. End with mailbox sprints between 2 MB’s and then walk 1 MB. All the way to entrance and back. Run back to flag stopping at each intersection for 20 lunges.

    Announcements: See slack, Frozen Triangle 1/21.

    Prayer Requests: None

    Bullseye took us out in prayer.

    Make Today Awesome!  

  • Graveyard Shift

    Another Providence Elementary version of the Graveyard Shift. 2 of us managed to make it out of the bed and to the Providence Elementary campus. Here’s what we did.

    Warmup in the covered main entrance.

    SSH IC x15

    Imperial Walkers IC x10

    Don Quyotes IC x10

    Seated arm circles holding legs off ground IC x5 then reverse x5 then bring legs in and out x10

    LBCs IC x10

    Mississippi Prom Dates (just like Alabama only in crab walk position) IC x10

    Merkins IC x10

    Mosey over to the soccer at the top of the hill

    Run down the hill then Bernie Sanders up x2

    Crab walk down the hill then bernie up

    Reverse crab walk down the hill then bernie up

    Side shuffle down the hill then up repeat opposite side x2

    Mosey over to the playground in the school bus pick up area on the other side of the school

    Timer runs to end of the bus and back about 100 yards each way while other does

    dips x2

    modified pull ups x2

    decline merkins or planks x1

    Mosey over to covered main entrance

    LBCs x50

    overhead crunches x50

    heels to heaven x50

    heel touchers for just over 1 minute

    Class dismissed

  • No longer a virgin

    13 men came out for the 2nd Hoedown of the year and YHC’s first Q. Here’s what went down.

    COP: Head up to the blacktop. Dead man hang, lean left/right, 15 SSH, jog, karaoke, and back pedal to fence and back. We would’ve skipped too, but that was shot down due to the wetness of the blacktop.

    Partner up for a mini dora: 50 burpees, 100 double count shoulder taps, 150 double count mountain climbers. Partner bear crawls to fence and back.

    Head down to the wall and wall sit for 30 seconds with the Pax counting to 30. 10 donkey kicks. 20 SSH. Repeat 5 times.

    Indian run 6 laps around the carpool loop. They were the Tuckahoe Indians when YHC went to school there. No idea if they still are or not.

    Circle up and plank for 60 seconds with each member of the Pax counting out then 10 squats. Repeat 3 times. May need to work on counting going forward.

    Head back up to blacktop for four corners. 10 merkins, 20 LBC’s, 30 monkey humpers, 40 squat jumps. Repeat and add 10 for each.

    Head down to parking lot and partner up. 1 partner bear crawls up to fence and crawl bears back down. Other partner does WWII’s.

    Circled up and stretched. Ended with 5 burpees.

    Numberama and Namerama. Pretty sure there were two announcements, but YHC can’t remember what they were. Will work on this next time.

    *Thanks to everyone who showed up and encouraged me to sign up for my VQ. Special shoutout to offshore who invited back in the summer and introduced me to F3. I’ve enjoyed it.

  • Gridiron-2023

    Was the first workout at Gridiron in 2023 so we had a bit of a 20-23 theme.

    Chest- Burpee march for 100 yards with 20 burpees, then turned around for 23 burpees. Then a Polar-Bear march (two paces and a burpee until 20 burpees).

    Abs- 20 Crunchy, followed by 23 WWIIs, 20 WW Is followed by 23 Reverse Crunches, 20 Freddy Mercuries, followed by 23 Mercury Freddie’s, 20 V-up Roll ups, followed by 23 side crunches, 20 Heels to Heaven followed by 23 side crunches other side. Finished with 23 American Hammers

    Legs- 20 Heel raises toes out then jog to the other side of 1/2 field for 23 heel raises toes in; 20 squats, jog to the other side for 23 squats; 20 lunges, jog to the other side for 23 lunges.

    Shoulders- 20 Carolina Dry Docks; Jack Web (1 Merkin:4 Air Press)

    Arms- 20 Dips while we did sets of Pull-ups to total 23.

    Before we left, had 20 burpees on Burpee Hill. Then went back to circle to finish off with good stretching and balancing exercises…and 50 Ukrainian Hammers (because we were tired of 20 and 23 counts)

  • PRE-BLAST: Frozen Triangle January 21

    If you have been posting or reading Slack you have been hearing about an upcoming CSAUP – The Frozen Triangle. It is 2 weeks away, so below are some more details, and we are looking for HCs (and soft commits – if you must) to help us plan provisions. Please add to the HC count on Slack if you are in. Give a thumbs up or something else if you are a soft commit.

    Many folks have reached out to Rosie and me to let us know they want to help. Thank you. We will be touching base with you over the next week to divvy up responsibilities. If anyone else wants to help, let us know. Help can include chipping in for provisions, bringing provisions, bringing coolers, setting up/cleaning up at one of the AOs, etc. Many hands makes light work – and more fun for the hands doing the work.

    GOAL: As always, push ourselves, but don’t hurt ourselves and have a damn good time doing it and enjoying some fellowship.

    Rough Details:

    • Starting time and location: 6:00 a.m. at Dogpile parking lot
    • 6:00 – 6:20’ish: Bootcamp at Dogpile
    • 6:20’ish: depart Dogpile for Punisher (3.3 mile trek) – travel on foot, by bike or however you want.
    • 7:00’ish – 7:20’ish: Bootcampt at Punisher
    • 7:20’ish: depart Punisher for 45MOM (2.9 mile trek)
    • 8:00’ish – 8:20’ish: Bootcamp at 45MOM
    • 8:20’ish: depart 45MOM for Dogile (2.5 miles) to complete the triangle
    • 9:00’ish: arrive Dogpile and let the fellowship ensue. Bring lawn chairs and dry clothes and hang out for a while. Hot dogs will be on the grill and beers will be in the cooler.

    Remember – this is not an All or None – participate in it all or participate in whatever piece or pieces that you can. See you on January 21.

    No More Gumbo For you AND Everything is Coming up Roses….OUT

  • Just another OTB with a little FW Overshare Feel to it

    3 Walkers and 5 runners this morning. It was brisk. Pace and distances are in question, depending on the watch you consult, but one thing that is not in question is that miles were slayed, fellowship was had, and it was a great start to the day.

    YHC is thankful for Rosetta deciding to kick off the new year by posting and bringing all sorts of fun stories. Nothing that would probably satisfy the FW crowd, but for OTB and a Sunday at SOJ – good stuff! Thanks, Rosetta.

  • Late start, but new beginning

    YHC came in hot. We started from Early Birds Biscuit Co. and ran around the park. The run over was great. The run back was straight from Dogpile to the EB.

    Thanks Bodos for waiting for me!

  • Swirly-esque 8 Years

    16 gloom warriors showed up at the AO to see what Swirly had in mind to celebrate 8 years of F3. Due to Swirly coming down with Covid, Swirly made a call to the bullpen and YHC took the Q. According to the deer at the edge of the woods that watched the entire workout, this might be what transpired:

    Mosey to the first circle for the following: Invisible Jumpropes, DQs, Merkins and LBCs.

    Mosey to the poles beside the road. Hold six inches while the first PAX perform Heels to Heaven Native American style until all poles were used. Others exercises performed included Freddie Mercury’s and LBCs.

    Mosey to Amphitherater for Self Destruction. 1st step=1 vup, 1 SSH and 1 merkin. 2nd step increase number of reps to 2 and so forth all the way to the top of amphitheater.

    Mosey to Rusty Cage and perform 1 pullup, run to fire hydrant for 1 burpee. (Say hello to the deer) Repeat increasing the number of reps of each exercise. YHC got to 8 reps and audibled to get to some more of Swirly’s favorites.

    Mosey back to first circle to Merkin Ring of Fire x 3.

    Burpee Ring of Fire.

    Mosey back to Shovel Flag (Virtual)

    Announcments – Frozen Triangle 1-21. Godspeed to Gomer, Fudd and Pigskin? traveling to Honduras for medical mission the same weekend as CSAUP. Prayer requests for family in the community.

    Circle K