Category: Richmond, VA

  • Strange sightings

    With more than a bit of trepidation, Lab Rat took the Q after chatting with Opus and Phonics at the Friday football game. Five strong made the agreement that this very well might turn in to a “clipboard” Q, but it turned out ok. Old standby exercises were the order of the day, but a weird cloud formation made the early morning worth it. Turns out we just missed a rocket launch from Wallop’s Island and the “cloud formation” was the remnants of that launch.

  • No Morning Wood

    YHC took the Rock N Roll Q as part of the DaVille takeover. I was also motivated to catch up on the merkin challenge.

    • COP
      • Parking lot tracers
      • SSHs
      • Imperial walkers
      • Don Quixotes
      • Arm circles
      • Cherry pickers
      • Shoulder taps
      • Trunk twists
      • Hand release merkins
      • LBCs
    • 11s
      • merkins and WWIIs
    • Mosey to big parking lot
      • Starting on a parking lot line, lunge 2 spaces do a squat, lunge back 1 space do a squat
      • Rinse and repeat until end of parking lot
    • 7 of Diamonds
      • R1 – 7x merkins
      • R2 – 14x flutterkicks
      • R3 – 21x merkins
      • R4 – 28x SSHs
    • Mosey to pull-up bar/dip bar area
      • 2 rounds of exercise stations, with a runner being the timer
    • Native American run back to starting parking lot with 1x burpees for end runner
    • 3 corners
      • C1 – 10x merkins
      • C2 – 10x merkins + 20 squats
      • C3 – 10x merkins + 20 squats + 30 LBCs
    • 3 minutes of stretching
    • COT and Florence took us out
    • Notes:
      • Rock N Roll is a great AO and the PAX was awesome
      • Hard work was put in by all
      • Thank you for letting me lead gents!

  • What’s your number 🙂

    9 of the worlds most highly trained and physically fit athletes made their way to Hoedown to see if Doozy wanted to sit in child’s pose or actually do something in this beatdown. According to Bodos’s organ player this is what happened.

    Mosey across the street and 1 lap around the church and back to the far corner of the A lot.

    COP – DQ’s, Helicopters, Deadman Hangs, Imperial Walkers, Ukrainian Soldiers and possibly a few other things

    Bust out the plastic bowls one empty and one full of small slips of paper with numbers on them. Each HIM in time draws a number and the PAX does the exercise and amount of times that match the number on the master sheet. After each 5 HIM drawing a number PAX runs one lap around the church. PAX made it through all 20 numbers and 3 extra credit drawings.

    Mosey BTTF 5 minutes left, use the hill from the lot to the fence. Bernie up the hill for 10 squats, mosey down the hill for 10 2 count ball dippers repeto until time is called

    Numbers / Names Pigskin took us out

    NMS:

    An oldy but a goody as my Grandmother would have said. Perfect weather once again for a beatdown in the early AM. Always good seeing some of the guys that YHC hasn’t seen in a while and then meeting some new guys.

    Just saw a slack that there is a Happy Hour happening 11/22 at Hardywood West Creek starting at 5:00 until …..

  • UFOs and Amazing Skies

    4 Dudes hit Satans Hill this morning. What we saw was some craziness in the sky from the latest NASA launch.

    COP – SSHs, DQs, Helicopters, Squats, Stretches, UFO Sightings, LBCs

    Mosey up the hill trying to determine what was happening in the sky.

    Intersection work, mosey to each intersection and do called exercise. – LBCs, WWIIs, Box Cutters, Merkins, Monkey Humpers, Lunges, Jerkins, Dry Docks.

    Covered 1.5 miles and sweated in the November heat!

    Duke

  • Better late that Never

    Heist reminded YHC i owe a backblast from a few weeks ago. Not sure what we did but I know we sweated.

  • Graveyard Shift OTB 11/7/22

    2 Merkin Happy, Mustache Aspiring Gentlemen hit the streets of Rockwood Park for some Off The Books 4:30 am fun. Here’s what the sketchy semi truck driver witnessed from the parking lot :

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

    Line up at center court for Dead Legs (While squatting down in Baryshnikov position with weight on your toes, hop once ahead, step to the right, step to the left. Continue hopping with the same movements to the end of the court)

    Partner Up : Partner 1 farmer carries two 35 pound dumbbells around the outside perimeter of basketball court while Partner 2 does Merkins. Switch and repeat for 3 rounds.

    Mosey to bathroom by tennis courts

    Partner Up for a Dora : Timer runs to tennis court fence and back. Exercises were 100 Australian Mountain Climbers on the wall DOUBLE COUNT, 200 Jump Squats, 300 LBC’s

    Mosey to playground

    5 sets of 5 pull ups. Rotate positions and switch grip each set.

    Mosey to basketball court

    3 sets of Broad Jumps from sideline to sideline

    2 minutes of Flutter Kicks

    Burn out set of Merkins AMRAP

    2 minutes, 15 seconds of WWII’s

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayer Requests : Chaplain whose M and 2.0’s have the flu; Machismo’s elbow/arm healing; Doozy’s shoulder; Doublemint’s hamstring; Fresh Prince’s knees

    Announcements : Grow your stache this month then converge at DogPile Sat 12/3; Sign up for Merkins challenge (see Slack)

    NMMS : Big Rig and YHC were a little concerned that the semi truck might tow our trucks away for parking too early at Rockwood so YHC made sure the entire workout stayed close to home base to keep an eye on him. Thankfully he drove away and might have just been there to take a break from his driving route. Great push today!

  • Pickleball courts, pull-up bars, and no sand volleyball court, oh my!

    Twelve gentlemen, most unaware it was the Merkin Challenge Month, posted to GridIron expecting less than 300 merkins. Two travelers, looking to go west, led the PAX in a merkin intensive beatdown that went something like this.

    Opus Q

    COP -All IC – Merkins, hillbillies, crabcakes, scorpion kicks, arm circles, copperhead squats, IW, freddies, crunchy frogs

    Bear Crawl Mixer

    • Bear Crawl left, 5 merkins, bear crawl right 5 merkins
    • crawl bear out, 5 HRM’s, bear crawl in 5 HRM’s
    • r hand out , then L leg out, bord dogs, then do the other way
    • cobra, downward dogs

    Dora

    Partner Up and do -100 Surf Jacks, 200 Merkins, 300 LBCs while timer runs to Burning Bushes and back.

    Phonics Q

    Mosey to Pull-up bars. Along the way, stop at bleachers for 10 APD Dips IC. Stop again to do 10 Merkins and 5 Burpees.

    Chin-Up Hold/Merkins

    Hold your chin above the bar as Q counts down from 15. As he reaches 5, slowly let yourself down. After this is completed, do 10 Merkins IC. Then alternate Q. We did this for 8 rounds and were led by YHC, Chumbucket, Tater, Fireman Ed, Blue Moon, Attila, Mariner, Lighthouse.

    Triple Sprints

    In Group of 3, one member sprints towards 2nd member. 2nd member then sprints back while 1st member does 5 burpees. 3rd member then sprints as 2nd member does 5 burpees. Do this 5 times then bar crawl to center for 10 merkins.

    Mosey to parking lot.

    Four corners – Lunge to first corner and do 10 jump squats. Karaoke to 2nd corner for 20 Monkey Humpers. Run backwards to 3rd corner for 30 Heels-To-Heaven. Karaoke to 4th corner for 40 WW2s.

    Plank-O-Rama – Circle up in Football Field. Do the following: 10 Carolina Dry Docks/Merkins IC, hold plank then rotate to side plank. 10 IC- Lower hip and raise hip then hold, rotate to back plank – 10 IC – Lower and raise butt then hold plank, rotate to other side, 10 IC – lower and raise hip then hold plank, rotate to normal plank – 10 IC rotating elbow planks followed by 20 IC Mountain Climbers.

    Mosey back to SF

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

    NMS

    YHC has really enjoyed the DaVille Monthly Takeovers because he has met a number of F3RVA members throughout the region and has been able to explore many of the AOs. Not posting at Gridiron for several years, YHC had no idea that the sand volleyball court had been removed and the county had added 11 pickleball courts, a huge playground, and a pull-up bar system that is comparable to the Rusty Cage at Dogwood Dell. Wow, what an upgrade to an already terrific AO.

    For the Merkin Challenge, the total count was 330 if Carolina Dry Docks don’t count and 340 if they do count. YHC needs a judge to determine.

    For 2022, DaVille has one more takeover left on Sunday, December 3. Here we come Sunday Funday and Off the Books if that’s an AO that needs to be covered. Will DaVille continue this into 2023? Only time will tell.

    Announcements:

    Good luck to those F3 PAX members doing the Richmond Marathon next week including Chum Bucket and Johnsonville!

    Join the November Merkin Challenge. F3RVA is taking on the entire state of New Jersey. Merkin goes for the month range all the way to 10,000 by Hardywood. Visit Slack to sign up.

    Outstanding job today men! This was a challenging beatdown and met every challenge.

    Gotta Run!

    Phonics

  • Tuckahoe Takeover

    Expecting a DaVillain to run with, YHC did the thing before the thing and after the thing. No Davillains, no problem, roll on. For #BD integrity YHC is picking up Rosie’s solo post from last week.

  • Booyah Burnout

    Nine men violated Saturday morning sleep-in norms, chose the strenuous path, and congregated at Dogwood Dell for a beatdown. Here’s what happened.

    Mosey to circle near amphitheater for COP:

    • SSH IC x 20
    • Nancy Kerrigan SSH IC x 10 each leg
    • Smurfjacks IC x 10
    • Don Quijote IC x 10
    • Arm twist/upper spine stretch (needs a name) x 10 OYO
    • Arm circles IC x 10 small + 5 big, reverso
    • Copperhead squat IC x 10
    • Ball dippers IC x 10
    • Dirty dog IC x 10

    Mosey to Golden Triangle – partner up

    • At top – 35 PLTs, 5 booyah merkins
    • At bottom – 30 PLTs, 10 booyah merkins
    • At top – 25 PLTs, 15 booyah merkins
    • At bottom – 20 PLTs, 20 booyah merkins
    • At top – 15 PLTs, 25 booyah merkins
    • At bottom – 10 PLTs, 30 booyah merkins
    • At top – 5 PLTs, 35 booyah merkins

    Mosey to amphitheater

    • Going down – dips, start at 18, descending by one 1 each step
    • Going up – winner calls exercise – LBCs
    • Going down – winner calls exercise – monkey humpers
    • Going up – winner calls exercise – box jumps
    • (everyone changed direction each time as soon as winner reached bottom or top)

    Mosey to field in front of carillon

    • Triple-check: over/unders; timer does bear crawl one way, crab walk back

    Back to flag for five minutes of static stretches

    Numberama, Namorama, BOM, YHC took us out

    Announcements

    • Richmond Marathon is next Saturday; Gomer Pyle may be organizing cheering sections
    • Friday after Thanksgiving – Forrest Hill loops, meeting at Shelter 1
    • Check Q sign-up for Breaking Bread; there may still be openings, especially around Christmas

    What fun and an honor to join this fine group of gentleman this morning. Everyone pushed through with that extra effort. The booyah merkins idea looked better on paper, but the PAX muscled through it. YHC can’t imagine that Facebook could compare with coffeeteria; was great to catch up with you guys.

  • Faceplant Silencer

    Walk, Bike, Run…it didn’t matter….

    Running Route: Head east on Grove, south on Greenway. Cross Cary to Ampthill. Take Ampthill to bottom where it turns to Paxton. Take Paxton up to Cary. Turn around and head back south on Paxton to Ampthill to Cary.

    4’s return on on Greenway

    5’s and 6’s repeat Ampthill and Paxton. 5’s exit on the top of Paxton and take Tuckahoe back to Grove then return to Mary.

    6’s head south on Paxton (again) then up Ampthill. Return on Greenway.

    Title reflects what benefit a little (lot of) elevation will do on a run…

    Saab Abides