Category: Richmond, VA

  • IPC Week 3 “571” & Running Bootcamp

    3 Iron Bros and 2 Running Bootcampers hit the playground and streets of BWES. Two joggers running behind the playground witnessed the following :

    THE THANG : From the Men of F3 Pugent Sound (Seattle, WA) – “This WOD was dedicated to Kathleen Walzer (Burns’ M). She courageously battled Pancreatic Cancer. A **571** day battle fought with love, grace, and trust in faith”

    5 ROUNDS OF:

    20 Cinder Block Overhead Presses

    20 Burpees

    20 Cinder Block Curls

    20 V-Ups

    20 Cinder Block Goblet Squats

    13 Cinder Block Man-Makers

    400M Run

    AFTER THE 5TH ROUND

    one more 400M Run

    DONE

    Judge and Machismo got far into the 5th Round but had to stop so they could give themselves enough time to head home and get ready for work. YHC finished the full workout in 44 min, 45 seconds.

    Rosie and Doozy got in 4 and a quarter miles of running with exercises mixed in on a compounding Horseshoe circuit. Very impressive they did that in 45 min.

    Numbers, Names, YHC took us out after COT

    Prayer Requests : Gypsy’s sister had a stroke so he’s going to see her after the Convergence. Continued prayers for all those on IR : DTH’s sister Elisabeth, Lab Rat, Doublemint, Fresh Prince, Chaplain

    Announcements : TOMORROW 9/24 Convergence at 7:30 am at Grid Iron then Retreat in the afternoon in Amelia (contact Gomer)

    NMMS : On the last round of 20 Burpees, YHC swallowed grass on the way down to the ground and almost spilled merlot. Started dry heaving for a solid minute while still continuing the workout haha.

  • 8 year anniversary convergence – Pre Blast

    8 year anniversary convergence – Pre Blast

    Looking forward to seeing everyone for the 8 year convergence at 0730 at GridIron!

    Key tasks

    1. Bring your shovel flag.
      • If you dont have one, we are going to have a workshop in the next few weeks.
    2. We will have coffee, gatorade, and bagels after the workout.
      • Venmo Gypsy or myself if you want to cover part of the cost.
      • probably could use another cooler with ice.
      • If anyone wants to bring anything else, let me know
    3. No worries if you miss this detail, we should park in front of the school if we can.
      • The Tuckahoe Tomahawks have football with setup starting at 8. So it will be a little busy. To get to that lot you need to take the very first right to the school coming from Short Pump, right after kid med.
    4. Even if you are IR or cannot make the workout, we would love to see you out there at 830.
    5. Contact PAX you have not seen for a while. This should be like a homecoming.
    6. Reply in Slack for HC so that we can get an idea of the size of the PAX.

    For a little fun go back and look at the first few posts:

    See if you dont learn a few things you didnt know before.

  • Fine Workmanship

    Six veteran iron smiths got the Forge blazing in the gloom, shaping and sharpening their metal for the battles ahead. 

    The THANG:

    WARMERAMA:

    • Moseyrama around the bus loop and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the Amphitheater 
    • x20 Dips on the bottom step
    • Box jump to the top and back down
    • Repeato for x3 Sets total

    COP #2:

    • Mosey to the brick wall
    • Hoedowns IC
    • Donkey Kickoffs up to 20

    COP #3:

    • Mosey to the football field
    • WILT – Two times around the field doing x50 reps at each corner, rotating through LBC’s, SSH’s, Flutter Kicks, and Squats

    COP #4:

    • Keep the field fun going with 50’s at each corner
    • Kicked off with a Footrace between Dealer and Machismo where Dealer won by a hair and only because he used his 4th F afterburners
    • x50 Plank Jacks
    • x50 Scrunchy Frogs
    • x50 Merkins
    • x50 Imperial Walkers

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  

    For we are God’s workmanship,

    created in Christ Jesus to do good works, 

    which God prepared in advance for us to do.

    Ephesians 2:10

    Announcements:

    • Saturday 0730 Convergence at GridIron
    • Sat F3RVA Retreat in Amelia, 4pm Cornhole tournament, see Slack for details

    Prayer Requests:

    • Healing for Fresh Prince

  • Howdy, Partner

    It was YHC’s first Q at Circus and with an even 6 attendees we did lots of partner work. After some quick warmups of SSH, IW, Hillbilly’s, Cherry Pickers, & DQ, we moseyed to the bus loop with a partner.

    Catch me if you can: Partner A carried both kettle bells while Partner B did 10 hand release merkins and then caught up to Partner A and switched. Second time around the loop merkins were replaced with 20 LBCs. We then moseyed back to the parking lot and got a new partner..

    100 Partner Burpees. Partner A carried both bells to the island, left them and ran back. Partner B did Burpees until A came back. Flapjack as B runs to the island and carries the bells back. Finished after the team did 100 burpees.

    300, I mean 200 Partner Swings. Similar to above but Rifle Carry and Swings. Said 300 but had us stop at 200.

    We did some helicopters for a break and then did some individual ladders:

    1. Waiter carry right hand 5 parking spaces, come back left hand waiter carry, then 10 standing chest presses. Then go to the 4th parking space and repeat down to one parking space.
    2. Same idea but with rifle carry and 10 standing Tricep presses/overhead extensions

    Ended with some partner work at the picnic benches. Partner A does step ups with the bell, Partner B runs around a column at the front of the school and back. Flapjack. Finish after 200 step ups (100 each leg).

    Definitely got the heart rate up this morning and my shoulders still haven’t recovered since Gridiron. Glad to give Atilla a break from Q and hope I am welcomed back (will sign up anyway…).

    Prayer requests: White Deer has Covid and Whitesnake (me) got the “your position has been eliminated” call just yesterday. So pray for all our white animal friends.

    See you all at the Convergence on Saturday at 7:30 Pouncey Track Park/Gridiron.

  • YHC’s BB are getting stale

    10 Elementary school drop outs made their way to the Middle school to see what the missed out on. According to the Collage educated Garbage truck driver this is what happened.

    Mosey to the parking lot for COP

    DQ’s, Helicopters, Dead Man Hangs, Imperial Walkers, Ukrainian Soldiers, Merkins, LBC’s

    Mosey to the bus lot for large parking lot tracers. The busses were not in the lot so we got to do every line in the lot

    Mosey walk to the hill for elevens, 1 squat at the top run down for 10 – 2 count ball dippers burnie back to the top

    Mosey walk doing various arm exercises to light pole alley

    Increasing burpee run, start with one burpee at the first light do two burpees at the next

    Triple check – Partner 1 does wall sits, Partner 2 does American Hammers, Partner 3 runs to the first basketball goal and back

    Mosey walk into the tennis courts for some four corners

    Bear crawl the length of the 3 courts, 10 LBC’s (for Oyster), run the short length 20 Squat Jumps, Bear Crawl the long length 30 American Hammers, run the short length 40 SSH

    Mosey to the wall by the flag Partner up

    Partner number 1 does Balls to the wall while partner number 2 does 20 WWII’s, each set decreases by 5

    Time was called BTTF

    Numbers / Names YHC took us out

    NMS:

    In a conversation with McRib and Heist, Heist asked how hard was it to write the BB? YHC told him that it wasn’t hard but then realized that after 65 BB for the year YHC’s BB’s are getting less and less creative.

    Heist has his VQ on November 16th at SOT

  • 50% Institution Rate

    A lighter than average crew gathered for this weeks episode of 45 Minutes of Mary

    F-osey (Fake Mosey) towards Reveille only to turn back to Mary blacktop for COP. Various exercises to included never ending Inverted Scorpion Kicks. They went on forever because Saab and TYA weren’t counting.

    Mosey over to Reveille for a Triple Check. Saab and TYA weren’t allowed to be on the same team or rotation out of fear of too much jaw jacking. P1 Run the big loop, P2 HRM’s, 3 LBC’s.

    Mosey to the front of Reveille and partner up. P1 Bear Crawl the loop and P2 Squats. Round 2 P1 Crab Walk and P2 WWII’s.

    Mosey down Cary Street (seemed better in YHC’s head). We waited for cars to pass to play it safe. End at the Monkey Bars by the Blacktop at Mary. Keep your same partner. P1 5 Pull Ups P2 Dips, R2 P1 5 Pull Ups P2 Merkins, R3 P1 5 Pull Ups P2 Reverse Cowgirls, R4 P1 5 Pull Ups P2 Hand Release Derkins

    Mosey to street for 1 minute of stretching followed by an “all you got” to the parking lot.

    Announcements – 8 Year Anniversary at Gridiron at 0730. The later start time is so the Pax from The Healing Place can attend. The Bridge this weekend, see TYA for Carpooling. The Annual Shawn G Hogan Memorial Beer Mile at Faceplants house on 10/29.

    Prayer requests – Swirly’s Mother In Law is in the hospital. Prayers for guidance for the doctors and a speedy recovery.

    NMS – YHC looked at the Q sheet last night about 8:30/9:00 and didn’t see anyone signed up for the Q. YHC had a dream (nightmare?) last night that he overslept his Q, but luckily that didn’t happen. It was good to see Gumbo at Mary. YHC was glad to have the opportunity to lead.

  • You want the Q?

    YHC pulled into Manndate without a plan in mind. Luckily the PAX motivated me to ad hoc a kettlebell beatdown.

    • COP
    • Parking lot stations
      • Thrusters, goblet squats, flutter kicks with kb presses, good mornings, run a lap x 3
      • Curls, tricep extensions, WWIIs, calf raises, kb carry half the parking lot loop x 3
    • Couple of minutes of boat canoe
    • Opus took us out
    • Great job gents, always great chatter at Manndate

  • Bacon bits filling in for Handshake

    10 strong took on a humid start to fall at FW. We searched for the crane from last week at the start in the COP but managed to find it on the other side of the church. We did:

    COP: Invisible Jump rope, Don Qs, Arm Circles, Freddy Mercurys, Merkins, Scorpion Kicks.

    Mosey to back lot and partner up: Dora 123 of: 100 Derkins, 200 Donkey Kicks, 300 Flutterkicks. Switch partners and Wheelbarrow across and back of the lot. Head over to side of church for 4 rounds of: bear crawl across, 15 Merkins, lunge back & 20 LBCs. Mosey over to Coupon drop zone.

    Partner up. 1 PAX runs to end of lot & back while other does exercise. 4 exercises were: Block Swings, Curls, Squats, Presses. Stay with partner. Lunge the entire parking lot and back while partner does 5 burpees, runs to catch up and switches block. Finish up with 1 min of American Hammers.

    NMS: Solid group this morning. Temps and humidity made for more challenging conditions than the last week. Was nice to have the crane in the back lot as a marker, Upchuck would have created a new exercise: Touch a Crane. BB title comes from Bacon Bits filling in for Handshake by coming in hot at 4:59.

    Crazy to have 2 PAX members in their 20s post to a 5:00 am beatdown, that’s dedication. When the blocks were grabbed nobody took the new mega-blocks. As a FW founding member YHC declares Marv a First Watch probationary regular, which means he is under probationary status for 2 months where he can overshare and then earn full regular status.

  • Parking at WDog? Just look for Big Blue

    6 Titans circled the parking lot, found Big Blue in the original parking spot for WDog. That goes way back. Who’s ready to take on the day.

    Warmarama:
    SSH, DQ (slooooow), Helicopters, Arm Circles, Merkins, LBC’s, Rosalitas.

    The Thang:
    Mosey over to the Bridge. At each light pole alternate the following: 10 Merkins and 10 Dry Docks. Let’s get back across the river and Alternate the following exercises at each light pole. 10 Squats and 10 Imperial Walkers.

    Mosey to the Amphitheater. Work our way up to the top, alternating exercises at each step. 10 Dips and 10 Front Seat Alabama Prom Dates.

    Mosey back to the flag. 2 Miles covered.

    YHC took us out.

    Announcements: (See Slack for more events and details)
    7:30am — Gridiron Convergence this Saturday!!
    Sit and Sip — This Saturday.
    Beer Mile — Faceplant’s House coming in October.
    Frozen Triangle: Rosie and Gumbo are working on a CSAUP. Training started yesterday.
    DTH – has a missions trip coming up. Read more here CALLED to Papua New Guinea: PFR 2022 & Testimony Video! (hendersonsinmissions.blogspot.com)

    Great work today. See you in the Gloom.
    Oyster

  • Inaugural First Watch Hot Potato Broga

    A Broga first occurred this morning prior to First Watch: A Hot Potato Broga Session!

    YHC started us off with some preliminary breathing exercises with Mountain Pose leading into a series of dead man hangs, Warrior 1, Warrior 2 and then attempting the Tree Pose. We need to work on our balance in order to perfect Tree Pose.

    EF Hutton then dropped us down to our mats and initiated some Cat/Cow, Pigeon and Shoulder Stretch.

    Last Call used his few minutes to keep us on the ground with Runner’s Pose and Child’s Pose.

    Finally, the potato was tossed to Lockjaw who led us in some breathing exercises leading into Shavasna, which was enhanced by the sounds of Honeydo and Splinter’s voices in the distance.

    Each pax used their best hypnotizing voice in order to keep things relaxed.

    Straps were not needed.

    Great idea on the Hot Potato, Last Call!

    SYITG!

    Kubota