Category: Richmond, VA

  • Who can bust a nut in 8 degrees temps?

    Eight eager PAX were ready to get going early to get the blood flowing on Christmas Eve, with the PAX count equal to the temperature of 8 degrees at the start. We did:

    COP: SSH, IPs, Hillbillies, Don Qs, then Boomer Pyle joined us late so 10 burpees.

    Down to the amphitheater for a Dora 123: 100 Merkins, 200 Reverse Crunches, 300 Jump Squats while other PAX runs to top and back. Mosey over to Rusty Cage. 5 rounds of 6 pullups & 10 WWIIs. Then partner up for 4 rounds of 7 Jerkins.

    Mosey over to bottom of Rugby and partner up again. Alternate bear crawl up hill to top while other partner runs ahead and back. Finish up on Burpee road with 1 burpee per light way out then 2 burpees on the way back. Mosey back to frozen flag for few seconds of mary then done. YHC took us out.

    NMS: Way for the PAX to answer the bell on a challenging morning when the pull of the fartsack was strong. This is the coldest post YHC has done in 7 years doing F3 but the PAX pushed hard and we stayed warm. Respect to Mudslide for the double dip!

    BB title goes to the unnamed PAX who loudly busted a nut while we were at the Rusty Cage. Only those who post know. Mr Rogers proved his commitment to the SOP-Life by joining YHC in shorts. Only the last few minutes did we regret this decision. Boomer Pyle took 10 minutes to get his Jitterbug to get a picture to memorialize the fun we had. Coffee at Libby Market was a blast as always. Enjoy the day and Christmas tomorrow and take a moment to reflect on the great gift we have of F3RVA!

  • Chapped Knees & Frozen Beards

    The frozen tundra of SOJ’s Rockwood Park challenged 6 HIM’s to survive 60 minutes of seven degrees and gloomy, with a windchill, in shorts. With the festive cheer of their Q’s jungle bells and nonstop movement, here’s how these ice-hardened men of valor conquered the morning:

    The THANG:

    WARMERAMA: 

    • Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

    COP #1:

    • Circle up on the BBall Court 
    • Welcome & Disclaimer
    • Usual Warm-up exercises IC, with a low side shuffle around circle between sets
    • MUDSLIDE joined us double-dipping from a Dogpile that ended early

    COP #2: 

    • Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
    • Opus Broad Jumps on a straightaway
    • Mosey
    • Partner up for x3 rounds of PLT’s x25 each (x75 total each) 
    • Mosey
    • Circle up for Body Builders x10 IC

    COP #3: 

    • For the length of the baseball fields to the twin stairs (about 100yd), partner up for Catch Me If You Can:
    • P1 begins bear crawls while P2 completes x3 WWII’s, after which P2 mosey’s to switch with P1, until they reach the stairs

    COP #4:

    • At the steps, line up for a LINDSEY:
    • Heels to Heaven at the Bottom – 10/15/20/25/30
    • Merkins at the Top – 30/25/20/15/10
    • Box Jump steps going up & down between sets
    • SSH’s to get blood back to fingers

    COP #5:

    • Complete rest of circuit loop
    • Stop for Buddy Big Boys x25
    • Mosey
    • Stop at the side Parking Lot
    • Partner up for a classic Dora
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner completes ~100yard loop down the lot and back
    • Mosey around to the basketball court

    COP #6:

    • Line up on the bball court for GROINER SUICIDES:
    • x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 

    Mosey BTTF:

    • Run down the clock with Boat/Canoe’s, and some stretching

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out with a word of encouragement to share the reason for the season with someone feeling left out or lonely

    NMS:  It’s gonna be daaaaays before YHC warms back up. Fingers still not working properly trying to type this BB. Awesome to have a solid PAX for the frozen madness this AM and extra props to young Touchdown and double-dipping Mudslide. Proud of SOJ and especially the Rock&Roll PAX for amazing growth in numbers and camaraderie this year. Hope ya’ll have a wonderful Christmas with your families. SYITG, DTH 

    Announcements:

    • Next Sat 12/31 Convergence at Dogpile for Doozy’s 100th Q
    • 1/6 SOJ Planning/Leadership Mtg (location TBD)
    • Frozen Triangle 1/21
    BAAAHHH HUMBUG !!!

  • Frozen Christmas Balls

    3 knuckleheads had an slightly less formal than usual work out. Mosey to the brand new basketball courts. Wam ups were cut short because standing still just didn’t make sense. 4 corners (returning to the start after each corner) with 10 mericans, 20 jump squats, 30 LBCs, 40 jumping jacks. Mosey back to the school yard. Triple check with WW2’s, picnic table stairmaster and running. We called it 10 minutes early on account of Extra credits frozen balls and headed out in search of coffee. No open coffee shops were found. Google lied to us 3 times… Toad was named in the car on the return to Healing Place. He vowed to show up next week! Merry Christmas fellas!

  • yippee ki yay – Mudder Truckaah

    Five dudes got swole for another Flex Friday at Satan’s Hill. 

    5:27 a.m. I am greeted with a text from Oyster, “where are you”? Santa was on the way with presents of cold forged iron for all. 

    Warmorama: SSH, Ukrainian…ok ok Russian Soldiers, copper head squats, plank position alternate left and right arm up, plank jacks, mountain climbers. 

    What we did:

    Part 1: Mosey to the log pile: Setup 4 logs for round robin. One man runs to cul-de-sac and performs 20 merkins and 10 squats. Other guys did various log lifts. Presses, calf press, twist push and low squat log press. 

    Part 2: Moseyed back to flag area and setup five stations for a clockwise rotation of exercises. 

    A) Cinderblock Press

    B) Kettle Ball swing (20 lb)

    C) Dumbbell curls (20 lb)

    D) Cinderblock farmer carry across parking lot to station E.

    E) Goblet squat (60lb kettle ball). 

    E walks cindy back to station A. 

    Went through this rotation all the way through 2x. Timing of station rotation based on farmer carry from station D to E. 

    Part 3: Christmas movie trivia. Wrong answer equals 5x merkins. Line up at one end of parking lot and lunged down and back. Pax took turns with trivia. Good mumble chatter and laughter here. Wilson knows what’s up…Diehard is the best Christmas movie of all time. 

    Part 4: Oyster was sad about not getting a full mile of running in, tried to help out with a run to stop sign and back to flag. Quick conveyer belt around the center concrete landscaping (think hand walk in plank position around the rim)

    Part 5: YHC got a little goofy and called for a “circle of pain” with merkins. Pax planked up and rotated through 2 sets of holding plank while each dude knocked out 10 reps. 

    Time. Enjoying this flex Friday thing. Will have to think of more exercises and different rotations. Despite running less than 1 mile, our hearts were pumping. 

    Outro: Numbers and Names. 

    Announcements: 

    • Freezing cold Q tmw at Dog Pile tmw. 
    • Lots of 2nd F stuff going on. See Slack

    Prayers – Oyster took us out. Prayers of thankfulness for Christmas with family and friends. Prayers for all our PAX on IR or sick. 

    PS. I somehow managed to have a Cinderblock fall apart over my head during a press this morning. Why did that happen?! Glad I was able to dodge the falling block pieces and didn’t need to ask Hermes to put my tooth back in. 

  • Only 45 YOs for 45 Degrees for 45 Minutes

    A gaggle of thirteen convened for an early morning tacky light tour. There was no music but there was enough lighting to keep everyone entertained, even Marv. Route was as follows:

    The Route

    • East on Grove across 195
    • Left somewhere then right on Hanover
    • Continue east on Hanover, wandering around the museum then continue on Hanover
    • Take a right at 22 minutes, run a minute south to Floyd, then west on Floyd
    • Jog back over to Grove, cross 195 then BTTVSF

    Announcements

    • Cold weather ahead
    • Bridge caravan still on for tomorrow?

    Moleskin

    We are clearly in the season of giving with two of our regulars giving their pitch as to why their church is the better church for NYE (or Christmas Eve). One sounds very fun and entertaining whereas the other seems enlightening and intellectual. We almost had a weigh in for a 175lb weight class sparring match to determine the winner.

    Prayers to all for a great holiday season and to all those traveling that they have uneventful trips to their destination.

    No mentions of General Motors nor scrotums before the PAX departed to start their days.

    Merry Christmas everyone.

    Splinter out.

  • Closing Down GM

    Nine men were undeterred by the threating wind and rain.  Here’s where they went, with the exception of Gypsy:

    The Route

    • Cross Pump to Old Prescott
    • R on Glen Eagles
    • R on John Rolfe
    • R on Pump
    • L on Thistledown and continue on Brookmont
    • R on Cox
    • R on Ridgefield
    • L on Raintree
    • R on Falconbridge
    • R on Pump back to the Flag

    Numberama, Nameorama, COT

    MOLESKIN

    This route seems remarkably more difficult in this direction.  It had previously been run in the reverse.  Gypsy reverso’d for the six but there was no six, so he made his own route.  It was roughly the same, only harder.  Coffeteria was solid with discussion topics ranging from nuclear engineering, proper shoe tying technique, deer hunting, the war in Ukraine, gray haired m*lfs, to Fudd’s 2 chocolate donut balls he got in a DD paper scrotum.  Gomer is always closing, even General Motors.

    ANNOUNCEMENTS

    Be safe, Merry Christmas

  • Let’s stay dry today

    The winds blew in 3 beatdown regulars, the rain has stopped but the streets are definitely wet.

    Mosey to JRHS front door COP under cover

    DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, LBC’s, Hello Dollies, Rosalitta’s

    Mosey down the school to the long side entryway for a triple check

    Partner 1 does wall sits, Partner 2 does LBC’s, Partner 3 – runs to the last light pole and back

    Line up at one side under cover

    Bear Crawl the length of the drop off area, at each post do either (Merkins or WWII’s) but increase by one at each

    Mosey to the Track

    Four corners on the round track????

    10 – Squats, 20 – (2 count) Ball Dippers, 30 – Jump Squats, 40 – Calf Raises

    Mosey to the ticket area for a Triple Check

    Partner 1 – Does Heals to Heaven, Partner 2 – Does SSH’s, Partner 3 – Runs to the last light pole and back

    BTTF Numbers / Names Florence took us out

    NMS:

    YHC had a couple different ideas in mind for the Beatdown this morning, due to the wet conditions the better choice was made and we stayed in the dry covered areas of JRHS for the most part. YHC was quite surprised to wake up to warmer weather than what was expected. The wind was a factor but not the main reason to not go into Terrington looking for the grassy side hills (something that would be better left to a dry morning).

  • Echo Chamber with a CTD cameo

    Welcome to The Forge Underground, RVA’s most secretive club experience. Part endorphins, part Mission-district oxygen bar post-Google IPO, this wildly exclusive workout is the talk of the Southside glitterati. With all you eat mirkins, this unique venue is hidden deep in the bowels of Hugeunot High school and jamming all morning with the sounds of Snuff’s mind conveniently collected in his Spotify top songs of 2022. “What’s the name of this band?” “The name of this band is Robot Koch.” Incredulous looks. The tunes flowed, the bass echoed off the frozen concrete walls, and the gloom reverberated with the aural manifestations of a mind unhinged.

    After warmups, the tech elite performed a spontaneous addition from DTH: Cinco de checko. Timer runs the loop, monkey humpers, WW2s, wall-sit hoedowns, and hand-release mirkins. Times five rounds. With a nice cherry on top: 11s of donkey kicks and dirty hookups. The tech team monitoring my work computer is very confused.

    Thanks for the rainy morning – post workout rush reminded me of the days of clubbing until the sun comes up. I guess this is just how F3 likes to party. So happy to see Crash Test Dummy roll up. Good man.

  • Seven Helpings of Mary

    The rain and cold did not stop seven properly dressed (expect maybe Anthrax) men from getting stronger. Here is what went down around the big city block:

    Mosey to the NW corner for COP:

    SSH’s, DQ’s, Ukrainian Soldiers (in honor of Zelenskyy escaping the war in order to have tea with our top officials), Imperial Walkers, Jazzercizes, Arm Circles, Copper Head Squats

    Large 4 Corners (bro code style)

    Starting at the corner of Westmoreland and Grove complete 30 Monkey Humpers repeating at each street light heading to next corner.

    At the corner of Cary and Westmoreland, complete 20 Squats repeating at each tree along Cary.

    At the corner of Commonwealth and Cary, complete 10 Merkins repeating at each street light.

    At the corner of Grove and Commonwealth, complete 5 Burpees repeating at each street light.

    Turn around and complete 5 Lt. Dan’s repeating at each street light until Grove and Commonwealth.

    At Grove and Commonwealth, complete 10 SSH’s repeating at each street light until Commonwealth and Cary.

    Turn around and complete 15 Ukrainian Soldiers at each street light heading back to the VSF.

    Stop off at a dry spot on the side of the school for: Carolina Dry Docks, WW2’s, Heels to Heaven, APD’s and Flutter Kicks all in cadence.

    Mosey back to VSF for:

    Numbers, Names, Announcments and YHC took us out!

    NMS:
    Everyone’s (except Anthrax) back was kept relatively dry this morning. Everyone’s (except Saab) front side was kept dry this morning. Hands got wet. Saab was happy he had the week off of Q’ing Mary. Jokes were told (some good, some bad, one very bad). Partner Monkey Humpers are possible at Saab’s next Q. Hutton is up to 317. Handshake didn’t give YHC a hard time. Bleeder was just happy to be there wearing his Kubota John Deere hat. Oyster posted at a Kubota Q even after Kubota didn’t post to his last Q. Anthrax looked cold.

    Enjoyed leading you men this morning!

    Merry Christmas to all!

    SYITG!

    Kubota

  • Festively Dry

    Time to celebrate the holidays, and to stay dry.  To the covered bus drop-offs for a festive KB beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • 12 days of Christmas – KB style
      • 12 lawnmower pulls (each arm) – 144 total
      • 11 overhead pullovers – 121 total
      • 10 sit-n-presses – 100 total
      • 9 weighted sumo squats – 81 total
      • 8 tricep presses – 64 total
      • 7 KB swings – 49 total
      • 6 weighted lunges – 36 total
      • 5 burpees – 25 total
      • 4 high pulls – 16 total
      • 3 American hammers – 9 total
      • 2 merkin rows – 4 total
      • 1 lap around the loop
    • COT – YHC took us out

    Great work for the PAX today.  Prayers up for those recovering from illness and injuries.  Bundle up the weekend and embrace the suck as cold temperatures arrive.  

    God is good all of the time!

    Attila