Category: Richmond, VA

  • Dragon Ball Wood

    Two Saiyans ran down Snake Road to begin their Kaio-Ken training at King Kai’s. New power level was unlocked. Covered 2.5 miles before Doozy’s recurring leg/ab beatdown. Safe travels to House Party and Big Rig. Good luck to Mudslide doing Spartan. 

  • What A Great Start To The Day

    We took one lap around the parking lot and they warmed up with: Arm Circles, helicopters, hand release merkins, lbc’s and maybe a couple more.

    We stayed in place on our backs and spelled out the entire alphabet via leg lifts as called out by the Q. There were some shaky moments but I think we did them all in order. Mosey to the elevated flap poles for calf raises. We used the Tabata timer – 8 sets 20 seconds long. The burn was real by the end. Next to the parking lot for 11’s starting with 10 burpees and 1 WWII situp. Mosey across the parking lot for 4 corners. Started with 10’s at each corner (Merkins, Heels to Heaven, Monkey Humpers and Lunges). Then we did 20 of each with karaoke between. One more Tabata – Balls to the Walls 20 seconds on, 10 seconds off – 8 times. Mosey over close the cars and stretched for a couple minutes because we’re grown men and its important. Numberama, Namarama, Announcements – discussed getting together for lunch, upcoming evening at PBR next week and Saturday workout at 6:30. Opus took us out with a prayer. I’ve been feeling a bit down this week and this morning really picked me up. Thanks for the fun and friendship guys.

  • October Brocode

    Eight was enough for another end of month Brocode. Traditional route this morning: North on Pump, left on Church to left Copperas, left on Ridgefield back to Pump and then home.

    Lighthouse and I forgot about the turning back for the six until we were midway on Church but from that point forward the full group did as we were supposed to.

    Announcements: Beer Mile this Saturday

    Gypsy took us out

  • Bells and Colonoscopies

    4 well oiled machines descended upon the quiet confines of Godwin high school for some work with kettle bells. It went like this:

    COP: DQs, DMH, MCs, HRMs, FMs, ACs

    E1: Elevens with coupon step ups – 2 count and coupon squats. Good leg workout my friends.

    E2: Sit and press, tricep pull down, coupon flutters and the pacer runs around the loop. Do this twice.

    E3: Four corners with 10 burpees, 20 high pulls, 30 tricep presses and 40 skull crushers.

    E4: Couple sets of donkey kicks and balls to the wall, 15 and 20 DKs

    E5: Three sets of lawnmower pulls for those back muscles – 10 each arm up to 20 each arm

    Finished with a little stretcheroonie.

    Announcements: Beer mile on Saturday and looking for sign ups for breaking bread around Thanksgiving. Prayers for multiple PAX including recovery for Gypsy’s sister.

    I brought up the topic of having a colonoscopy scheduled right after Thanksgiving meaning if a lot goes in a lot will need to go out. Then the discussion went to the fact that the reah is better than puking. Being upper middle age can suck. Go Jets! Beat those Patriots for once.

    Prayers to all going through tough times.

    Fireman Ed

  • Big Bad Wolf

    12 dudes put in some work today at the Big Bad Timberwolf. 

    Mosey to basketball court. Disclaimers, etc. 

    Warmorama: SSH, tricep/arm stretch, slow and low squats (YHC confused PAX by saying “dips”. My bad!), Dead man hang, LBCs, Muricans, cobra stretch. 

    To track:

    Part 1: Partner combo workout. 

    Round 1:

    Work with partner to perform 100 merkins. Partner not pushing is planking. 

    1 lap around track

    Round 2: Mountain Climber (double count) and dips (200). 

    1 lap around track

    Round 3: LBCs and squat jump (200/100)

    1 lap around track 

    Part 2: The Al Carmichael

    Line up along sideline of football field. Pax jog to the other sideline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Six sets of this, changing the exercise each time. Exercises: 

    Merkins
    LBCs
    Squats
    Dry Docks
    Rosalita

    Lunge

    Part 3: Impromptu idea

    Pax took turns with sprints up two story observation tower. Pax planks while waiting turn. Did I remind you to plank or what!?

    Mosey back to flag….but wait there more…3 min left.

    Round 4: Wall work.

    Backs to wall. 1:2 ratio of Burpee to Donkey kicks OYO. I think POG get the win at 5/10.

    Time! The wolf got moneys worth

    Outro: Numbers and Names. 

    Announcements: Duke at the Hill tmw. Honeymoon running the Murph at twin team. 

    Prayers – Duke took us out. Prayers for all in the Pax. Prayers for recovery and healing for Honeymoon’s father. 

  • Owl Free Zone

    7 strong posted at Mary this morning and here is how it went down.

    Mossy to the blacktop for warmup’s

    Track work : partner up 10 boyah merkins run track in opposite directions when meet again repeat exercise run back to the start repeat exercise. Repeato but the exercise is Wilson’s boxing cockroach, Repato but the exercise is decline merkins.

    Mossy to the pull up bars : Pax does exercise while one does 5 pullups then switch off till everyone is through. Total of 15 pullups per pax member – exercises during pull ups are incline merkins, dips, plank.

    Mossy to the blacktop for triple check : team up – runner runs forward to the fence, bernie saunders back exercises are hand release merkins , balls to the wall.

    Native American run back to the flag

    Ring of Fire – dealers choice 10 merkins – Mary – cross leg lifts and six inches

    Excellent job today guys. Great to have The Mayor back joining us for the second time in a row – atta boy keep it up ! Glad to have Grady from F3(Raleigh) joining us in the gloom – come on back any time man! The best news is that while we heard an owl in the distance there was no owl sighting. Which was as you all can imagine a huge relief to Sabbski – poor dude has been attacked 6 times lately – (yep he holds the record for owl attacks).. Hey remember Faceplant has the beer mile coming up Saturday night.

    Great way to start the days guys, thanks for allowing me to lead. Now we are ready for the day – GO GET SOME!

  • 41 to 51, does that mean we are all 42?

    9 middle aged men gathered at the Forge to greet a new day. According to the Owl here is what went down.

    Mosey down to the bottom of the hill, pass the sewage area and mentally re-route the trip back

    COP – DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, Ukrainian Soldiers, SSH, LBC’s

    Starting at the first light pole (your choice) Big Boy Sit-ups or Burpees. Start with 1 and add 1 at each light pole until the rails

    Lung about a quarter of the way up, broad jump, Lung, broad jump to the top

    Mosey to the ticket booth area for a triple check

    Partner 1 does wall sits, partner 2 does dips while partner 3 runs to the stairs, tooth fairy up and mosey around

    Mosey up the stairs and back towards the flag at the bottom of the first hill on Mt Chaplain

    Elevens using the hill. At the bottom 10 Jump Squats, Bernie up the hill, 1 (2 count) Ball Dipper

    Line up in the parking lot (you choose your mode of transportation) (Lung, Bear Crawl, Crawl Bear, Whatever you decide) from lot line to lot line. 1 Jump squat at the first line and increase by 1 every line until 10

    BTTF Numbers / Names Chaplain took us out

    NMS:

    Sometimes YHC just feels old and hearing the ages of the guys in our group this morning (Most 42) reminded YHC that I’m not in my 40’s anymore. I tried to workout and run in my 30’s and 40’s but we didn’t have a group like F3 so YHC drank and smoked most of those years away. I am so grateful to have F3 at 51 to be out here pushing myself, asking others to dig deep and push themselves. Keep pushing guys, age is just a number.

  • Flipping off the PAX

    17 studs posted to SOT – 10 for bootcamp, 5 for run, and 2 for ruck. Here’s what the bootcampers did:

    The THANG:

    WARMERAMA:

    • Mosey down to the lower lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey over to the grassy hill
    • KILO-DORA:
    • Moving partner bear crawls the hill, then runs around side back to partner
    • x100 WWII’s
    • x200 Merkins
    • x300 Squats
    • x400 Flutter Kicks (2-ct)

    COP #2:

    • Moseyrama around the track for a TRYHARD SPECIAL at the guest bleachers to introduce TWO new 8-count exercises:
    • DIP-FLIPS: incline plank on bench – incline merkin, flip over, dip, flip over …did about 10 IC
    • KICK-FLIPS: plank on ground – groiner, flip over, inverse groiner, flip over …did about 10 IC

    COP #4:

    • Head BRTF, stopping en route at the school brick wall for:
    • x30 Howdowns OYO
    • x20 Dirty Hookups OYO
    • x20 Donkey Kicks

    Mosey BTTF for a few mins of MARY

    RUCKERS x2 – Doublemint, Doozy

    RUNNERS x5 – Florence, Tobit, Boberry, Don Draper, and Rosie

    COT:

    • Counterama # 17
    • Namerama
    • Announcerama (see Below)
    • MUDSLIDE took the PAX out in Prayer

    NMS:  Always a pleasure to be back at SOT, and appreciate the PAX humoring a couple new 8-count burners. They’re hard, so they’ll be back. Your as always, TryingHard

    Announcements:

    • Hogan Beer Mile – see Slack

    Prayer Requests:

    • Safe travels for House Party traveling to pick up the grandkids in Florida

  • Solid misty Halloween Prep

    I slightly foggy morning greeted us today for a nice solid building WTH classic, The Cul-De-Sac workout, if you know, you know!

    The Thing:

    Good Morning No pre-volunteered Que so I grabbed it and lets go!! Mosey over to one of our favorite neighborhoods to get dogs barking early and motion lights shinning as we worked every Cul-De-Sac in the community. Run to cul-de-sac 15 Merkins, 20 LBCs and off to the next one, 9 of them in total and then Mosey back to flag with a long cut around the lake and 1 final stop at the pavilion to make the math easy, 1 more set to round our morning at 150 merkins completed, 200 LBCs done. As we made it back to flag location time allowed the bus loop lap to reach 4 miles of distance covered and we are ready for candy eating. Nice chatter about Halloween activities in todays communities and childhood memories, daylight savings times conversation….does it end or not?? I closed us in prayer and called it a wrap.

  • Anniversaries Abound

    A Baker’s Dozen posted to First Watch on this warm, misty, gloomy, foggy morn in order to celebrate some anniversaries. There was also a workout, that went like this:

    Mosey over to the tiniest of Henrico parks for:

    COP:

    SSH’s x 20, Helicopters x 10, Ukrainian Soldiers x 10, DQ’s x 10, Jazzercises x 10

    Mosey down S. Ridge Road to almost the bottom for:

    Traveling Lindsay:

    Merkins and V-ups (ouch!)

    High Knees, Butt Kickers, Ukrainian Soldier Walk, Bernie Sanders, Bear Crawl in between sets.

    Toss the Q to Honeydo

    Mosey back up to the parking lot and everyone grab a block.

    Teams of 4 rotating between and completing two rounds of Overhead Press, Bench Press, Swings and run a lap around the parking lot.

    Toss the Q to Splinter

    One lap around parking lot with block in hand.

    Redeposit blocks and mosey over to the curvy brick wall by the church.

    Everyone complete/attempt to complete a Balls to the Wall Hand Walk along the length of the wall (this is sure to be shelved until the FW 10th Anniversary)

    Mosey around behind the church to the main parking lot and complete 5 Jump Squats at each handicap sign (there were a lot) and bear crawl in between each sign. Turn around at the end and complete 5 Hand-Release Merkins at each sign and Lunge in between. Made it halfway before YHC took the Q back over (sorry, Splinter) and headed back the the shovel flag.

    3 Burpees for the First Watch 3rd Anniversary

    5 Burpees for YHC’s 5th F3RVA Anniversary

    Numbers, Names, Announcements and YHC took us out!
    Announcements: See Slack

    Prayer Requests: Splinter’s former running coach, Coach Chuck. Splinter’s cousin’s family.

    NMS:

    Three years for First Watch and five years for YHC! Double celebration! To start off with, First Watch was an experiment that Honeydo and YHC started that seemed strong at first, waned for a while, grew back stronger for a few months, then really got strong and has stayed that way leading up to today. First Watch has been called a “Stand around and Watch each other” AO by one pax member early on, an “AO for those on the Injured Reserve” by another pax member early on and an AO that’s “not going to make it because it starts a 5am” by a host of others. Well, YHC calls BS!! We are now averaging around 12 each Wednesday with a high of 17. But, it’s not about numbers here. It’s about having a good time oversharing and just letting loose! Broga helps beforehand and coffeeteria helps afterwards. At this AO, anyone can share anything and not worry about any repercussions, especially those repercussions from our M’s. The workout this morning was a repeat of the first workout conducted here, by the same Q’s, at the end of October 2019. Thanks to all for helping make this AO what it is today!

    In closing, YHC wants to thank everyone in the F3RVA pax for the last five years. YHC may not post regularly like he used to, but the brotherhood and friendships get stronger every week. YHC appreciates each and every one of you!

    SYITG!

    Kubota