Category: Richmond, VA

  • “Does the Army Do Cadence?”


    YHC is down in Emerald Isle for the week. Lo and behold that have F3 down here. With FNG brother in law in tow we hit the mean streets of Carteret County. This is more less how it went down:

    BOONEDOCKS BACKBLAST

    Per request from @Prego who is apparently too busy to post on Slack (or plan a workout), I am posting the backblast.

    After a solo standard ran by the Site Q, @BOGO @Tar Hole @Cooter @BreakingBad @Birdman @CouchPotato @Ginger @griswold (fresh off of a strong Palmetto Relay performance) and @Doubtfire were joined by @Boberry from offsite and the newly minted @Master Dong. We also got a rare Boonedocks appearance by @SandFlea and a unusually noise considerate @purplerain. @Dep DAWG also decided to show up 5 minutes late though the Q didn’t make us pay for it.

    We did a semi-controlled 1 burpee, 10 Mericans, 20 LBCs, and 30 squats. Rinse, repeat to the docks and back.

    Significant Events
    @purplerain led a pax mutiny at one intersection due to what he perceived to be loud counting of exercises he wasn’t executing.

    The Q attempted a pushup challenge with the much younger and fitter Site Q and was saved by a car.

    Two young ladies approached the pax during their run offering to use us as hurdles. @Tar Hole sucked in his gut in an attempt to impress. It didn’t work.

    @BOGO dressed for 40 degrees and immediately regretted it.

    Multiple mentions of @ponch even though he only comes to Boonedocks once a quarter.

    The ever faithful @Cyclops kept us from having to hear our 3rd F Q say “MACdonalds” by opening the doors of the church for us and making coffee.

    Good to see everyone out today. We’ve got a MHC brother on the Q next week. Let’s get a good show of support.

  • The Mechanicsville Nine

    The ruckers both respectful were the first to heed the call,

    And they set out at 5 sharp to the wonderment of all.

    The runners next took off and ran, four this way and three that,

    On a route made for speed, all paved and generally flat.

    The runners four struck north then west, moderate in pace,

    With 4 plus miles the goal they reached, contentment on their face.

    The runners three sought 5 that day so through the gloom they sped,

    “This ain’t my pace,” said Holland. “I’m off,” M. Polo said.

    As runners neared the end they all felt their muscles strain,

    yet they knew they would be back out soon to test themselves again.

    All 9 and more should gather two days hence at PBR,

    for fellowship, good food, and beer, plus drinks mixed at the bar.

  • Bermuda Triangle

    4 PAX made it out for another installment of the Bermuda Triangle at Goyne Park in Chester. It was a little cool if were standing still, good thing we wouldn’t be.

    Here’s what we were up to

    Warmup all In Cadence

    SSH

    Don Quyotes

    Imperial Walkers

    Finger tip Merkins

    LBCs

    Quadruple check

    Dumbbell burpee cleans

    WW2s

    Merkins

    Traveler runs to the pavilion does 5 squats and runs back

    Everyone does 4 sets

    Mosey over to the playground for another quadruple check.

    Walking jerkins

    chair dips

    hanging leg raises

    traveller runs to the basketball court, does 10 squats and runs back.

    Everyone does 4 sets

    I think it was unanimous that our forearms were hurting after this.

    Mosey back to the flag for some core exercises In Cadence.

    Seated bicycles with arm circles

    Freddie Mercuries

    Supermans

    That’s it! Posh and Shank will not be attending next week as they are on vacation. Hope you guys have a great time!

  • It’s Kettlebell Time

    8 soon to be swoll Monster’s made their way to Old Hundred Elementary for a little kettlebell action. YHC grabbed the Q Sunday afternoon using it as motivation to get my butt out there. YHC is glad I did.

    Warm-a-rama: SSH, Helicopters, Copperhead squats, Dead man hang (feet together/feet apart), Merkins and rapidly paced WWII’s.

    Thang 1:

    • Complete 15 – 25 of the called exercise. Jog half way down the parking lot and complete 1 burpee for round 1, 2 for round 2 up to 5. Then we went back down from 5. Kettlebell exercises included Squats, Rows, Bench Press, Heels to Heaven, Shoulder Press, Lunges, Clean and Press, Tricep extensions and one other I don’t remember. No breaks in between sets. This was a tough one.

    Thang 2:

    • Partner up with partner 1 doing reps of a called workout while partner 2 was completed an exercise back and forth across the parking lot. We did 3 rounds.
    • Round 1: Shoulder Press / Lunges (Audible called on the lunges)
    • Round 2: WWII’s / Suitcase carry
    • Round 3: Curls / Round the worlds

    Thang 3:

    Circle up real tight like. Hold plank and pass the kettlebell back and forth around the circle until time was called.

    Announcements:

    • Be on the lookout for the Memorial Day Convergence. Good times for sure.
    • Doublemint still looking for volunteers to push wheelchairs on April 15th. Reach out to him for details.

    YHC took us out in prayer.

    That was a full body kettlebell workout and YHC’s shoulders are smoked. Great to be with you all this morning. Thanks for letting me lead.

  • Taco Tuesday

    A group of 10 (to include a non-resident FNG) gathered for this weeks Heartbreak Ridge

    COP

    Four Corners – 10 Burpees, 20 Squats, 30 LBC’s, 40 (2) Count Flutters, and back down

    Triple Check – P1 Wall Sits, P2 Balls to the Wall, P3 Runner

    Mosey over to the Rusty Cage for some Jerkins, (3) Rounds of 8 each

    Mosey over to the Bleachers – R1 – 10 Decline Merkins, 10 Dips, 10 Bench Kicks, R2 up to 15, R3 back to 10

    Mosey back to the Flag for 90 seconds of Mary

    Announcements – Gomer’s CSAUP of Doom at Currahee in May/June?, Whitesnake’s Bluegrass Fundraiser April 22nd at the American Legion post off Robious Road

    NMS – it was a nice cool-ish day. Even better since we had a non-Virginia resident FNG. Bob (FNG Motorboat) is the husband of a Travel Nurse and they are temporarily stationed here. Motorboat heard about F3 through a Podcast an showed up on his own #respect.

  • Two Tickets to Paradise

    Eddie Money hailed the dawn light with a solo tribute of this classic ballad, and 10 minutes into a torturous beatdown loop, a second ticket was punched as Mountain Oyster joined in on harmony. The PAX stomped the usual chain railing upper body work and gravel hill leg work, but a Lindsay on the field took the main stage, with LBC’s and Merkins on either side and a unique movement exercise in between. Mosey for Hoedowns (and other wall work) on the concrete block, and then more Mary than Mtn Oyster could manage to close out the 45min set. Victorious start to a beautiful day in the Western Highlands of PNG, and just the kind of full body stretch this old man needed after pulling the ol’ low back in volleyball over the weekend. Two is better than one, so many thanks to MO for harmonizing. On repeat, DTH

  • Paula Abdul Theory

    Six old redwoods showed up on a Monday morning for some 70 and sunny type activities. Here’s how it went down:

    Mosey down steps to warm up – SSH, Don Q, Squats, merkins, flutters, LBCs

    Triple check – Irkins, Heals, run to top

    Mosey to lake.

    Paula Abdul 2 steps forward, one step back. Or in this case, run two lights forward then circle back one for increasing merkins. Rinse and repeat around entire lake for 30 minutes and 12 merkin count at its highest (12 light posts total).

    Mosey back up hill with exercises at each light post.

    Little Mary to finish it up.

    Great job fellas. Multitasking while on a call so I need cut the moleskin short. But Paula Abdul seemed to generate some comical conversation.

  • Billy Madison Drop Out

    YHC was pumped to get the week off right with a nice cool and sunny and 70 morning here is what went down:

    COP

    So we begin with Parking lot tracers to get the engine running and wait for any potential LIFO PAX. With no more arriving we mosey to the West entrance of the Atlee High School next to the buse loop and warm up with 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Cobra Squats, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC.s, 10 reverse scorpions, 10 Scorpions and 20 merkins.

    THANG

    So YHC was getting some spring workout bags together and found a ziplock work out classic Billy Madison for the workout today and here is the routine: the 12 Exercises (Each Grade 1-12) were:

    1- SSH, 2 – LBC, 3 – Squats, 4 – Merkins, 5 – Overhead Claps, 6 – Scissor Kicks, 7 – Mountain Climbers, 8 – Lunges, 9 – American Hammers, 10 – Dry Docks, 11 – Plank Jacks, 12 – Burpees.

    So we start the routine of 10 reps per exercise and we begin with 1st grade – 10 SSH, then run a lap around the inner loop for summer break, return to 10 SSH, 10 LBC’s then run a lap for summer break. We continue until we have about 3 minutes felt to mosey back to flag and we had to stop (drop out) after the 11th grade!

    With the repeats we ran 11 laps (about 2.5 miles) and ranged from 110 SSH to 10 Plank jacks…not bad for a Monday workout.

    This was a good running and beatdown workout for the group and nice to have EF Hutton as the guest to come and visit DaVille!

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    We are planning to have a HDHH at PBR on Route 301 this Thursday 6-8:30PM for anyone that may want to attend. Check out Slack for the details as it will be posted today in the 2nd F.

    Always an honor to lead, see you in the gloom soon….Cheers, CB!

  • Comfort Foods

    2 wannabe Chefs ready to throw down in the kitchen. 10 reservations tonight.

    WARMARAMA:
    Havoc — Stop eating all the Chocolate morsels… We won’t have enough for the cookies.

    THE THANG:
    Baked Ziti
    Salad
    Garlic Bread
    Chocolate Chips Cookies (most of them)
    Bag of Apples
    Beverage: Sweet and Unsweet Iced Tea

    The 2.0 and I had a great time together preparing the meal for Saturday’s Breaking Bread. It is such an honor to bring a meal for everyone; one of my most favorite things to do with F3. Glad my 2.0 likes to participate as much as I do.

    Breaking Bread is the last weekend of the month. It’s on the Q sheet, sign up and I promise you the 2.0 will equally enjoy it.

    Oyster

  • Return of the Pig

    My first Q at Hoedown since October.

    Mosey to front parking lot of school

    Disclaimer; In addition to the usual “I’m not a professional, modify” I added “watch out so you don’t trip and look out for cars”. That’s important too!

    SSH, MM Merkins, Knee-ups, Stretch

    Mosey to front parking lot of church.

    IWs, Diamond Merkins, Crunchy Frogs, stretch

    Mosey to back parking lot of church

    Line up parallel to building

    Burpee Broad jump to end of first handicap parking place, bear crawl to middle, crab walk to end of parking lot, mosey back:

    Burpee Broad jump to end of first handicap parking place, lunge walk to end of parking lot, mosey back:

    Mosey over to front of church

    7-minute of Burpees

    Mosey back to front of school.

    Side plank: Feet side by side. Elbow rest, Other arm pointed high. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X

    Repeat other side

    Front Plank: elbow plank: hold for 10 seconds, drop for 5 seconds: 10X

    Mosey to wall area for the usual:

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix OYO

    15 People’s chair LaLannes

    10 BTTW toe taps

    15 Donkey Kix OYO

    15 People’s chair Muhammad Ali

    10 Dirty Hookups

    15 Donkey Kix OYO

    Mosey to grassy area behind school

    Drop and roll: line up in grassy area behind school. Run forward 3 steps, drop and roll right, 3 steps more, drop and roll left, across field.

    Request from Bodos for Bulgarian Split Squats:

    10 Bulgarian Split squats in cadence, each leg, followed by 10 Derkins in cadence: 2X

    Back to the flag for numberama, namerama

    Señor Frog has been a faithful attendee since Handshake got him out here. Persistence is what makes us better!

    Announcements:

    Wednesday: Fireman Ed finally gets some respect. Happy 50th birthday! At First Watch.

    April 22: Whitesnake’s Bluegrass event