Category: Richmond, VA

  • Chicken Leg Expansion Pack

    4 strong at the wee hours AO that we affectionately call The Graveyard Shift. Here is a brief summary for your viewing pleasure:

    Mosey to the tennis courts for warm up:
    Ukranian Soldiers, Monkey Love Makers, SSH’s, Suzanne Somers, LBC’s, Hand Release Merkins
    AND Lunges with a twist, Mario Jumps, Squatting Side Shuffles x2, Mummy Bernies all across the court.

    Exercise One: 10 rounds of 25 squats w/10 seconds rest

    Exercise Two: Team Triple Double Check
    Runners go to the flag and back.
    Non-Runners complete the following:
    Rd 1: Decline Merkins on the grass hill – little steeper than I thought!
    Rd 2: Dips
    Rd 3: Hero Plank Jacks (plank jack with shoulder taps)

    Exercise Two: Four Corners – 25 jump squats, 50 monkey humpers, 75 calf raises, 100 Mountain Climbers

    Exercise Three: Crab Walk across the tennis courts

    Exercise Four: Bear Crawl to the road sign.

    Back to the Flag for Names/Numbers/Announcements/Prayer Requests

    YHC took us out.

    Final Thoughts: The Graveyard Shift is swelling in numbers! Great to see Mudslide – he has been very active and checking out a lot of different workouts. Really enjoyed hearing about Big Rig’s first 10k over the weekend. Well done, sir. Not really sure why Florence refers to himself as having Chicken Legs – he seems pretty strong. Enjoyed it fellas!

  • Who said anything about running?

    A perfect number of triple check PAX made their way out of the Gloom in hopes that a Doozy Q might not have a burpee in it. Once the lights came on this is what was reported

    COP mosey to the black top play area

    DQ’s, Helicopters, Cherry Pickers, Imperial Squat Walkers, LBC’s

    Mosey around the way and across the street for some four corners prostitute style

    Corner 1 – 10 American Hammers, Corner 2 – 20 Squats, Corner 3 – 30 Sugar Sticks, Corner 4 – 4 calf raises

    Mosey to the next building over for a lap around and think about how to best use the space

    Triple check – Partner 1 does lunges on the little hill, Partner 2 does WWII’s while partner 3 runs around the building.

    Mosey back across the street to the school, in front of the school lets do elevens the long way

    start with 10 dips on the steps or use the bike rack, run down the sidewalk to the lower lot and do 1 WWII repedo

    BTTF Numbers / Names Last Call took us out

    NMS:

    Lots to talk about this morning, thoughts on parenting and best ways to handle teenage issues. We (men of F3RVA) have a wealth of experience when it comes to parenting, with all that experience we still get things wrong but that’s okay. As a dad you need to push to learn from your mistakes (learn from others mistakes) and hopefully your child will not end up as screwed up as you are. The mistakes of your children can not be 100% laid on your shoulders though, give yourself the grace to understand that your children have adult decisions to start making and that what they choose or choose not to do might be “based” on their upbringing but in the end are their responsibility. There is a point in your parenting career where you need to transition from being in charge with discipline and as dictator of their lives to being a mentor and guide to adulthood. This transition is hard to make, start too early and they may go off the tracks, start too late and …. Oh wait they may still go off the tracks!!! “Train up a child in the way he should go; and when he is old (not necessarily a teenager), he will not depart from it. Prov. 22:6

  • Pickleball

    Pre-workout discussion of changes to Pouncey Track Park. Additional Pickleball courts are proposed, along with additional parking and moving the pull-up bars. There’s also the Tuckahoe Tomahawks playing today.

    Mosey to near the pull-up bars.

    It’s great to have a workout to go to on Saturday mornings (and the rest of the week for that matter.) One thing I do miss is the 2nd F after the workout on Saturday. Between Vacations, childcare and in the next two weeks, Cub Scouts, I’ve missed a lot of 2nd F on Saturday. I’m hoping to get back to showing up starting in three weeks.

    Disclaimer

    20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

    Mosey to Burpee Hill

    7 minutes of Burpees

    Using Pull-up bars:

    11s with Hanging Knee-ups and Bulgarian Split Squats using the picnic benches

    Back to football field near fence

    10 Romanian Leg Lift (in cadence) Left leg then right leg

    Soccer(?) field below the football field

    11s with get ups and Ukrainian Hammers

    Mosey to far end of the soccer field

    Run/belly touch each red line to the other end

    Mosey to Wall in front of school

    15 People’s Chair air press, 10 BTTW Hip slaps, (all in cadence), 15 donkey kix

    15 People’s Chair milkers, 10 BTTW Australian Mountain Climbers (all in cadence), 15 donkey kix

    15 People’s Chair la-lanes, 10 BTTW toe taps (all in cadence), 15 donkey kix

    Stretching exercise

    Mosey to the loading dock

    Behind the loading dock 10 Squats, climb wall and fence to loading dock, cross loading dock, climb down loading dock, mosey to asphalt for 10 HRMs. 3X

    Mosey back to soccer field

    Bear crawl/Crab walk about 2/3s of the field changing at each red line

    Mosey to parking lot

    20 Heels to Heaven, 20 Rosalitas 6-inch leg left to count of 60

     

    Announcements
    Oct 11: 2nd F, Tuesday Lunch Innsbrook Firehouse Subs: show up sometime between say 11:30 and 1:00.

    Oct 29: 2nd F, Beer Mile. Also, F3 Launch in Blacksburg

  • Virgin Post at Punisher

    YHC received a text that Whitesnake is going to post at Punisher…a first for him. So with 3 other regulars YHC has an idea to welcome WS to the punisher fold. Here is what went down for the Evening workout:

    COP

    We mosey to front of the school for 20 SSH, 10 helicopters, 10 DQ’s, 15 arm circles 10 small, 5 big, reverso, 10 LBC’s 10 reverse scorpions, 10 scorpions and 20 merkins. With 4 PAX this evening YHC decide to do a triple check with someone working out with a partner we initially make sure the Whitesnake is accompanied so we can mumbechatter with him about the Punisher AO.

    For the first triple check P1 – Runs 1/2 of the front field as the timer, P2 – LBC’s, P3 – Wall Sit. Rotate until all partners have performed 3 reps of each Exercise.

    2nd Triple Check – P1 Runs the entire lap around front yard, P2 Merkins of choice and P3 lunges. Rotate until all partners have performed 3 reps of each Exercise.

    3rd Triple Check – P1 – Runs Lap in front parking lot, P2 – Carolina Dry Docks and P3 – Balls to the wall. Rotate until all partners have performed 3 reps of each Exercise.

    COT

    We numberama, namerama, then circle up in a Man Ball, YHC took us out in prayer

  • 2 Run 2 Proper Dora

    4 brothers showed up for a Saturday morning workout, 2 (Mr Holland and Hash) ran a 10 K (6.2 miles) and 2 (Helix and Corned Beef) did a boot camp.

    COP

    We mosey from Atlee High school to the track in front of Cool Spring Elementary. We warm up with 10 4ct SSH, 20 invisible jumprope, 10 helicopters, 15 arm circles, 10 small and 5 big, reverso, 20 merkins, 20 2ct flutter kicks, 10 gas pumps, 10 rosalitas. ready to go.

    THANG

    We Stay on the football field for 11’s start on 50 yard line and 10 squats, bear crawl 15 yards1 LBC, lunge back to 50 yard line 9 squats, bear crawls 15 yards 2 LBC’s, flap jack until 10 LBCs and 1 squat.

    Next we mosey to the pull up bars for a proper Dora. For this routine, Partner 1 does 1 pull up, 2 WW2 sit ups and 3 merkins and repeats until Partner 2 completes 1 lap around the track. Once lap is complete, P2 1PU, 2 WSU and 3 Merkins while P1 runs lap. We flip flop this workout until we have completed 100 pull ups, 200 WW2 Sit ups and 300 merkins. The runners swing by to pick up the boot camp guys and mosey back to Parking lot.

    COT

    Numberama, Namerama, Corned Beef took us out in Prayer.

    We then went to Local Cup for a 2nd F to catch up.

  • Heartburn for Baywatch

    Five SOJ redwoods welcomed an upstate brother and an FNG to the Rock&Roll gloom. AO was secured by Florence and Chaplain rubbing out an early one, and cool Fall weather got the PAX frisky for the DTH beatdown:

    The THANG:

    WARMERAMA:

    • Mosey loop around the lot & circle up on the basketball court
    • CHUMBABURPEE – Musical warmup with ongoing SSH, broken up with a Burpee everytime they sing “I get knocked down”!
    • F3 Welcome & Disclaimer
    • A smattering of stretchy IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey via GRABASS back to the Woods Trail Pull-up Bars
    • Grabass = Q calls a PAX name, he takes off like a bat out of hell, first PAX to catch him calls x20 reps of their choosing. The Catch – front runners mosey back to the Six to perform the reps. 

    COP#3:

    • Brother “FLINT” throws down a CINDY challenge:
    • Split up among 3 Stations
    • Station 1 – x5 Pull-ups
    • Station 2 – Merkins
    • Station 3 – Squats
    • Rotate for a total of 7 min

    COP #4:

    • Indigenous People’s Run along the back loop
    • Stop half-way along grassy side for OVER-UNDERS x50 yards

    COP #5:

    • Mosey to the Picnic Pavilion for TABLE MADNESS:
    • WINGNUTS – x10 IC
    • COYOTE UGLY’S – Each Partner x5 reps
    • WINGNUTS – x10 IC
    • HAIL MARY’S – x20 each, x2 Rounds
    • WINGNUTS – x10 IC

    COP #

    • Mosey over to the parking lot
    • Circle up for PLANK COMPASS – each PAX’ feet remain fixed in place, while hands plank walk X degrees in whichever direction Q calls, with x5 merkins between each new direction

    Mosey BTTF:

    • Body Builders, x10 IC
    • Flutters IC, Low & High, x20 IC each
    • CIRCLE MERK x3

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • Flint took the PAX out in Prayer

    NMS:  Beautiful fall morning to have YHC’s brother FLINT (John Henderson) down from NYC, and to reunite with HEARTBURN after his long rehab from a crazy jaw injury, and to welcome Heartburn’s Jamaican friend BAYWATCH (used to be a lifeguard). Missed some of the regulars who are out of town – praying for safe travels guys! SYITG, DTH

  • Flex Friday

    Late to post 6 redwoods came out for a flex friday of coupon work.

    COP we warmed up with various exercises.

    Runner was timer while other 5 did 10-20 reps of rotating coupon exercises

    YHC took us out in prayer.

  • Kotters to the Q!

    Fourteen strong hit the 4.5 out of 5 star Google rated Dogwood Dell parking lot for a Q that was 3 1/2 years in the making. Yes, YHC had not Q’d Dogpile since March 2019. YHC doesn’t know why, but it doesn’t matter. YHC is back and trying to post regularly on Saturdays again. So, let’s get to it!

    Mosey to the field in front of the Carillon and head down the field alternating between Butt Kickers, High Knees, Karaoke L/R and Bernie Sanders.

    Circle up at the end of the field for:

    COT:

    DQ’s, DMH, Helicopters, Imperial Walkers, LBC’s, HRM’s, Scorpion Kicks, Grass Angels

    Head back up the field alternating between previous exercises again.

    Partner up for:

    Doracides (Deconstructed Burpee Edition)

    Partner 1 runs suicide style to the three cones performing a Burpee at each cone.

    Partner 2 is completing exercises which total up to:

    100 x Kick Outs, 200 x Merkins, 300 x Jump Squats

    Alternate after runner completes the Burpee Suicide

    As Wojo would say, “Everybody warm? Let’s Boogie!”

    Head over to the coupon depository and everyone grab their own, personal coupon.

    Head over to the Amphitheater and form teams of three for a:

    Triple Check:

    Partner 1: Hallelujah Run up to the top of Amphitheater and back down

    Partner 2: WW2 Sit-ups

    Partner 3: Coupon Bench Press

    To exit the Amphitheater, hold coupon high overhead and head up to the top and exit.

    Head over to the field with coupon and line up facing the short side for:

    Murder Bunny over and Lunge back

    Reverse Lunge over and Murder Bunny back

    Bear Crawl over and Crab Walk back

    Murder Bunny over and then head back to the Ha’ Penny Stage

    Partner up for:

    Block the Plank – a Honeydo Special:

    Partner 1: Elbow Planks with Coupon on his back

    Partner 2: 10 Alabama Prom Dates

    3 rounds each

    Redeposit Coupons and mosey over to the other side of the bowl behind the Amphitheater

    Grab some short wall and perform:

    10 x Dips, 10 x Incline Merkins, 10 x Box Jumps, 10 x Decline Merkins

    Head back to the Shovel Flag and circle up for:

    5MOM:

    Handshake x 10 Reverse Crunches

    Bodo’s x 10 American Hammers

    Fudd x 10 Crunchy Frogs

    EF Hutton x 10 Heels to Heaven

    Hanz x 10 WW2 Sit-ups, scratch that, LBC’s

    Franz x 10 WW2 Sit-ups

    7:01am time’s up!

    Numbers, Names, Announcements and YHC took us out!

    Announcements: See Slack

    NMS:

    First, YHC would like to thank the ones who came out this morning for their support, especially Handshake. Second, YHC would like to thank the PAX on Slack who have laughs at YHC’s expense.

    Last, YHC cannot Crab Walk worth a crap!

    What a great morning, Brothers! It had been way too long. Great to see some guys that YHC hasn’t seen in awhile. Way to put in the work and kill it!

    Great to partner with Hanz, Franz, Oyster and Gomer Pyle. By the way, Gomer likes it on his upper back during Block the Plank!

    Bootleg is taking his job as Dogpile Site Q very seriously, so sign up to Q and let’s #MDPFA!

    Have a great weekend, boys and SYITG!

    Kubota

  • Recovery Run from Karen Trauma

    Chaplain and YHC had a therapy session for the Morning Wood run today. YHC visited Monticello yesterday with the M and 2.0s and got yelled at by a lady in her 80s who was volunteering at the welcome center. Apparently strollers carrying babies don’t qualify for elevator usage to the main floor ticketing area. Who knew? Meanwhile, Chaplain’s M has been on him for needing to talk to his 2.0 Touchdown on not seeking out ”Karen gets owned” YouTube videos and refraining from talking about the term in front of his aunt who happens to be named Karen. 2.5 miles ran before DTH’s beatdown.

  • Introducing………Your Starting Five

    PG – Doozy
    SG – Chaplain
    C – Florence
    PF – Last Call
    SF – Tobit

    A gritty, yet offensively challenged team gathered on the courts of Bettie Weaver for a basketball inspired workout. Here is a brief summary for your viewing pleasure.

    Grab coupons and mosey to the back of the school for Warm-Up:
    SSH’s, Imperial Walkers, Ukranian Soldiers, Mummy Kicks, Apple Bottom Poppers, Plank Jacks, Alabama Prom Dates
    AND Butt kicks, High Knees, Karaoke across the parking lot.

    Exercise One: Rotating circuit with three rounds
    Round One: Upright Row with Kettle, Lawnmower Pulls with Kettle, American Hammers with Medicine Ball, Shoot three pointers, runner does lap around the track. Rotate through each station.
    Round Two: Reverse Forearm Curls with Kettle, Sumo Squats with Kettle, WWII’s with Medicine Ball, Shoot Three Pointers, runner does lap around the track. Rotate through each station.
    Round Three: Bench Press with Kettle, Bent Over Row with Kettle, Flutter Kicks with Medicine Ball Hold, Shoot Three Pointers, Runner does the Last Call Loop.

    Winner of the Three Point Contest (YHC) picks the next exercise: Merkins x 10

    Exercise Two: Bobby Hurley’s x 10, run across the Basketball court, Bobby Hurley’s x 20, run, Bobby Hurley’s x 30

    Gather coupons and mosey back to the flag. One minute of Monkey Humpers to wrap things up.

    Numbers/Names/Announcements/Prayer Requests

    Tobit took us out

    Final Thoughts: Strong work this morning fellas! We were not exactly lighting up the scoreboard during the 3 point contest. Blame was placed on the ball, poor lighting, tight forearms, uneven pavement, and other external factors. We were using a deflated soccer ball, so that part may have been legit. Lots a great mumble chatter including a break down of Chokies football as well as the team from Free Shoes University. Tobit had a funny anecdote about challenging a middle schooler to a pull-up contest.

    As always, it was an honor to lead