Category: Richmond, VA

  • Three Pirates

    It turns out that it is “talk like a pirate day”. Only at the end of the workout was this called with some exciting new pirate inspired yoga moves.

    But let’s start at the beginning.

    COP in front of the school. First triple check: BTTW, Monkey Humpers, and run to the road and back.

    Chum Bucket stops to talk to a colleague at the school for the public hearing.

    Over to the side of the school for second triple check: Plerkins and bear crawl to the tree and back.

    Some Lindsays: Donkey kicks, 5 pace lunge and Box Cutters. Lunge back and keep going with the Lindsay cycle.

    Triple check 3 – Carolina dry docks, jump squats, and run to that tree. The elm I think.

    Mosey around the school. Chum did some excellent yoga to take us out. Great debriefing with this awesome group of men about things on our mind and how to manage the stresses of life.

    Announcements: Happy hour Punisher is coming back soon. See Slack for details.

  • Speling

    Three posted for the most recent Punisher. Two of us were there for most of the warmup. Our third made it through traffic for the end of circle time. Triple check. Tabata. Lindsay. Two-legged Air Spelling. Circle of Trust.

  • Be the Light

    For those who have been to Hoedown, it is a dark place. So, unlike the rest of the group, I wear a headlamp. Before we got started, I walked over to Faceplant who was tying his shoes. ‘Don’t move, I can finally see what I’m doing.’ It’s taken 69 years, but I have found my purpose in life.

     

    Warmup:

    Short jog ending up in the front corner lot.

    Disclaimer

    20 SSHs

    20 IWs

    10 Don Quixote: (FYI, back in Charlotte, we call these Sharon Towers, after the name of a retirement home.)

    Mosey to the asphalt playground for:

    7 minutes of Burpees

    Stretch

    Mosey to the field in the back of the school, everybody counts off by 3s.

    3x 10 Pullups, 20 Merkins, 30 Squats

    Mosey over to the Wall. (We should give this a name: Something like the Berlin Mauer.)

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    15 Donkey Kix

    15 People’s chair LaLannes

    10 BTTW toe taps

    15 Donkey Kix

    15 People’s chair Muhammad Ali

    10 Dirty Hookups

    Stretch

    11s in upper parking lot: Mike Tyson and Knee-ups

    Mosey to the shovel flag

    20 Dollies

    20 Heels to Heaven

    60-count 6-inch leg lift

    I got back last week from a two-week trip to Germany, plus an overnight trip to DC. This is my second workout since returning from Germany. It’s good to be back.

     

    Announcements:

    THIS SATURDAY: Gridiron 8-year anniversary convergence: I understand this was the first F3 workout in Richmond. We’re starting at 7:30 instead of 7:00 to give the Crucible folks the opportunity to be here. Parking may be an issue so park at Short Pump Middle School and come over to the football field.

    Use this as an opportunity to call up folks you haven’t seen post in a while. There will be refreshments afterwards.

    Saturday afternoon: Sit and Sip: Contact Gomer Pyle with questions. Cornhole tournament. Bonfire, Overnight camping trip.

  • Graveyard Shift OTB 9/19/22

    3 Zombies arose groggy and shuffled to Rockwood Park’s inaugural Monday Morning OTB boot camp. No one but us witnessed the following :

    On basketball court, two different knee stretches for 8 minutes.

    Mosey to tennis courts

    Triple Check : Partner 1 runs to opposite end and back, Partner 2 does Merkins, Partner 3 does Big Boi Sit Ups

    Lindsay : Run to opposite end and do 10 Jump Squats, run back and do 30 LBC’s. Add 5 reps each round to the Jump Squats and decrease 5 reps each round for the LBC’s until you complete 40 Jump Squats and 10 LBC’s.

    11’s : Run to opposite end and do 1 Merkin, run back and do 10 SSH. Increase merkins by 1 rep and decrease SSH by 1 rep until 10 Merkins and 1 SSH have been completed.

    Line up at starting line. 1 person runs around perimeter of tennis courts while the other 2 lunge walk to the opposite side. Rotate the runner. Repeato same process back to starting line.

    Mosey BTTF but realize Big Rig left his headlamp so turn around to mosey back to tennis court. Grab lamp and mosey all the way BTTF.

    Numbers, Names, YHC took us out in prayer after COT

    NMMS : T Claps to Big Rig for reaching out to YHC to ask about an earlier morning workout option that started at 4:30 am near him. When YHC suggested he could start a workout himself, Big Rig immediately replied Yes, he’d like to do that at Rockwood Park. 99.9% of men would have used their work schedule as an excuse not to post to F3 but this HIM instead looked for another way to post. And T Claps to Chaplain for making a longer drive than us to post this morning. It wasn’t expected but it was much appreciated.

  • PR Walk/Run

    Most Ran 7-10 miles. Some walked 3.75 miles.

  • Snatching defeat from the jaws of victory

    A lucky 7 posted to SH this gloom to start the week right. My Browns had somehow managed to lose a game after leading by 13 with 1:30 on the clock. This was the theme of today’s beatdown.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Plank jacks, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang: First 5 mailboxes complete 20 Merkins. Next 4 complete 13 WWII’s, Next 3 31 Imperial Walkers, Next 2 61 SSH, Last 1 2 Burpees. Next complete all exercises at every fourth mailbox. Down the trail to the logs, partner and complete 20 presses X 4. To the coupon pile to round out last 5 minutes with various coupon exercises.

    Announcements: 8 year convergence 9/24. Retreat same day. See Slack.

    Prayer Requests: none

    YHC took us out in prayer.

    Make Today Awesome!  

  • Hutton, I almost forgot

    A Tuckahoe Trio gathered for this weeks episode of Breakfast Club. Good conversation.

  • Double Dutch.. anyone?

    10 rested souls ready to take on the day.. What’s the Jump Rope for?

    Warmorama: Mosey to the Toll Booth, SSH, DQ, Helicopters, Imperial Walkers, Cherry Pickers, Merkins, LBC, Rosalitas

    The Thang:
    1 Mile short cut to the Rusty Cage for a Triple Check.
    1. Knee Ups, 2. Squats, 3. Run to the Fire Hydrant + 1 Burpee. 3 Rounds add an extra Burpee each round.

    Mosey to the Penny Stage and grab a Coupon.
    1 Person goes on stage and Jump Ropes to 30. Snag the jump rope and you start over. The Jump Rope is the clock. When you get to 30 hand it to the next person. Pax will do a series of exercises waiting on the clock. Exercises: Shoulder Press, Curls, Rows, Squats, Bench Press, Block Burpees, Triceps, Toe Taps

    *** Coupon Check*** 10 Burpess on your own. we lost 1 coupon today boys.

    Mosey to the Triangle: Partner Check
    Partner 1 runs to the end and back. Partner 2 works his way down. Switch at each transition: Bear Crawls, Lunges, Broad Jump Burpees.

    1 Mile Short Cut back to the Flag for some Stretching / Broga action.

    Rosie took us out. (A lot to be thankful for).

    Excellent work!! I missed Ramm on Friday and decided to add a little more running to Dogpile today (2.94 miles, almost got it). Respect to the Early Bird crew who got in 6 miles total. The jump rope looked good on paper. Was trying to keep our heart rate up during the entire workout. The stops between running were not enough for the jump rope. I probably just need to go to more PigSkin Q’s. (If you know you know).

    See Slack for:

    GridIron: F3 RVA 8 year anniversary.
    Sit and Sip / CornHole
    FacePlant: Beer Mile
    BRR: Training for BRR 2023 started last week.
    Frozen Triangle CSAUP: More details coming soon from Gumbo and Rosie

    Oyster

  • Backstage Party Kegger

    9 Rockstars including an FNG (Kegger) partied hardcore backstage at Rock N Roll. The groupies of Rockwood Park observed this debauchery :

    Mosey to basketball court

    Definition of F3, 5 Core Principles and Disclaimers

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

    Mosey to tennis courts then turn around once you realize tennis players are already playing on the court 

    Mosey back to basketball parking lot then do 50 dips on wood railing

    Mosey to playground : Indigenous curb crawl to the right around perimeter while runner goes to do 5 pull ups. Reverso, rinse and repeat

    Mosey to parking lot behind playground

    Triple Check : Runner runs to opposite end of parking lot, Partner 2 does merkins, Partner 3 does Big Boi Sit Ups

    Mosey down the stairs in between baseball fields

    Triple Check : Runner runs up the stairs, across the deck and back down the stairs, Partner 2 does dips, Partner 3 does LBC’s

    At the bottom of the grass hill, perform 1 set of an animal movement up the hill to the top. We did : front facing crab walk, backwards crab walk, Seal walk (YHC botched this the 1st time so we did army crawl), Seal walk (imagine your hands are flippers and you’re dragging your feet), Murder Gorillas facing right, Murder Gorillas facing left, Crawl Bear, Bear Crawl, Kangaroo Hop (broad jump) up the stairs, Homo Sapiens sprint up the stairs

    Mosey to huge parking lot that connects with smaller parking lot. Do a 4 Corners using both parking lots combined : 1st corner was 25 merkins, 2nd corner was 25 jump squats, 3rd corner was American Hammers DOUBLE COUNT, 4th corner was SSH

    Mosey to far side of the park and continue down hidden side entrance to the forest paved trail. Stop at the workout station.

    Partner Up for 1 minute intervals of the following, rotating between each station : Sit Ups, Incline Merkins, Leg Extensions on bench, Pull Ups

    Mosey BTTF but stop about 60 yards from the Flag to lunge walk the rest of the way there

    1 minute of Flutter Kicks

    DONE

    Numbers, Names, YHC took us out after COT

    Announcements : Next Sat 9/24 Convergence 7:30 am at Grid Iron and Retreat afterwards. Sat 10/29 Shawn Hogan Memorial Beer Mile at Faceplant’s.

    NMMS : Welcome Kegger (Danny)! He is Tobit’s BIL and likes to hit up breweries and wineries. Great to meet Mudslide who is as hardcore as they come. No gloves and he does OCR’s on the reg. Just did one last weekend. He also said to let him know if any Richmond PAX want to do Tough Mudder or Rugged Maniac coming up (looking at you Nancy). Today was a fun one. Explored a lot of the park.

  • Chap is Back but his Back is Not

    Two regulars ran the paved loop trail before Rock N Roll. Chaplain is still dealing with some back issues so he’s been having to modify and take more days off. Mumble chatter included IPC, injuries, and football. Always good to run with my brother Chap!