Category: Richmond, VA

  • F3 101

    The newly named Fonzie (Miles) made his debut at the Wood. Gave him an overview of the group and what to expect during the workout. Finished the paved nature trail, then back to the flag. It was great catching up!

  • Happy Days

    There was energy in the air at Rock N Roll today. 2 FNG’s plus our resident motivators (Hardywood and Mickey) made for a memorable affair. A brief summary for your viewing pleasure:

    Mosey to tennis court for Warmarama:
    Ukrainian Soldiers, Imperial Walker, Mummy Kicks, Squatting Bruce Lee Punches, Monkey Love Makers, HR Merkins, Alabama Prom Dates, Across the court: Mario Jumps, High Knees, Bernie Sanders, Side Shuffles.

    Exercise One: Each PAX calls an ab exercise then runs around the tennis court with Kettle Bell doing Around the Worlds. PAX performs ab exercise until they return: LBC’s, WWII’s, Flutter Kicks, Peter Parkers, American Hammers, Crunchy Frogs, American Hammer Arm Circles, Freddy Mercuries, LBC’s with elbow Touches, Side LBC’s, Hello Dollies, Freestyle (you choose).

    Mosey to the Guard Rail for a CHALLENGE: 100 dips, stop when the first person finishes (Snuff).

    To the big parking lot for Exercise Two: Track Workout

    Run at 25% around the curve, 50% on straight away, 75% on curve, 100% on straight away.

    Finished three sets, then one bonus round!

    To the Baseball Field for Exercise Three:
    PAX divides into two groups.
    Round 1: One team Bear Crawls to Fence, runs back. Other team does Merkins.
    Round 2: Crab Walk and Jump Squats
    Round 3: Jumping Herpees and Alternating Shoulder Taps.

    Mosey back to the parking lot for Exercise Four: Monkey Humper Ring of Fire
    Monkey Humpers until all of the PAX have done three burpees.

    Exercise Four: The Mickey
    30 pole smokers, 20 incline merkins, 20 derkins, 20 burpees, 100 Mountain Climbers.

    Back to the Flag: Two minutes of Broga

    Numbers/Names/Announcements

    Fonzie took us out.

    Final Thoughts: Strong work today fellas! It was great welcoming Big Rig and Fonzie into the group. Both had interesting back stories and really pushed through the workout. I will let them tell the stories of their nicknames. Keep posting! Enjoyed some 2F at Starbucks afterwards.
    Have a great weekend

  • dojo a la carte

    COP

    heckled by the strong crowd of 12 betting on YHC fartsacking or at least being late I proved them wrong on both accounts

    mixture of dead man hangs, ukrainian soldiers, dollies, rosalitas, LBCs, and helicopters

    The troops earned their white belt with a light mixture of kung fu shuffle – front kicks, round kicks, side kicks, jabs, upper cuts and elbows to round of dan’s dojo cobra kai style

    THANG

    Wilson with choice A or choice B chose the beast of new market. It was a 2 part build a beast up Satan’s Hill with merkins, WW2s, SSH’s, dry docks, dollies, and burpees for the finale. Audible called, but some wanted to finish the last 25 yard exercise down the hill. Strong men wanted to get it done.

    quick merkin circle of fire

    Announcement was convergence dogpile, namarama, numberama – FNG is Rosco’s son. Rosco didn’t approve of any dukes of hazard names the PAX suggested except for General Lee. YHC considered renaming Rosco OJ (Obstruction of Justice) but kept his cool and made command decision for General Lee.

    YHC brought us out with prayers for eachother, our government, and God’s vision. This is a group with some grit. THanks for allowing me to lead.

  • Lakewood Manor trot

    Curahee:

    10 warriors drove out to curahee for a pleasant morning. We must mention 3 pax dropped off and put in extra steps. Mr. Rogers peeled off to his house. Whitesnake and Homeydo found a new route which made the excursion to 6 miles!

    The route

    Millington, left Ridgefield, left rolfield, rt rolfe way. Left john rolf pkwy. 4s turn back and reverse at gayton. 5s continue across gayton. Lakewood manor for one loop then reverse. 6s two loops in Lakewood manor!

    The lost pax were found and returned unharmed. they requested to re-create the unknown route at a later time. All of this with a big welcome to our fng Hokie (hoos fan and graduate)

    thanks for letting me be the tour guide!

  • Wilt is a great way to start your morning.

    Warm up with a lap around the parking lot and a little parking lot tracers followed by cherry pickers, arm circles, lbc’s and hand release merkins.

    Workout:

    1 – Wilt – Side Straddle Hops, LBC’s, Calf Raises at the flap pole and Monkey Humpers. We moved for the humpers since some school employees were nearby.

    2 – 11’s with Burpees and Helix Squats. Opus suggested we start with 10 burpees which was a good idea. Wild Thing let us know that 11’s was 55 of each exercise. It felt like more than 55 burpees.

    3 – 4 Corners of Parking Lot. 40 each: Smurf Jacks, Freddie Mercury’s, Hand Release Merkins and Heels to Heaven.

    4 – Partners up – 1 lunges around the parking lot while the partner runs. When runner catches lunger, they switch. We made it once around and it was time to call it a morning.

    Numberama (4), Namarama, announcements – convergence on Saturday, Milestone workout 9/10. Wild Thing took us out with a prayer.

    Thanks for letting me Q this morning.

  • IPC Week 0 : Fat COE Sandwich

    4 Iron Bros took on IPC Week 0. Workout was the following :

    5 Rounds of : 20 Coupon Thrusters, 20 Merkins

    3 Rounds of : Bear Crawl out 100 feet then Broad Jump Burpee back 100 feet (Each Broad Jump Burpee was 3 Burpees and 5 Broad Jumps)

    5 Rounds of : 20 Coupon Thrusters, 20 Merkins

    DONE with time to spare

    Numbers, Names, YHC took us out after COT

    Stats :

    Chaplain did Standard Workout using 30 pound kettle bell – 32 minutes

    Boberry did Modified Workout using 35 pound dumbbell – 34 minutes

    Florence did Standard Workout using 35 pound dumbbell – 35 minutes, 58 seconds

    Machismo (FKA Juanita) did Modified Workout using 35 pound cinder block – 37 minutes, 25 seconds

    NMMS : Great job to all who posted this morning. That workout would’ve sucked even more doing it solo. This was the first time I felt confident that I maintained good form through an entire IPC workout. As David Goggins would say, “STAY HARD!”

  • Fastest Big Data Points in the West

    In the running for Big Data lead and need your points? Look no further, come to RAMM with points posted within an hour.

    We headed west on Grove and made our way to Snake River. 4s did the left fork, 5s left/right/left, and 6s did left/right/left/right. Everyone returned the way we came in.

    Marv took us out. Marv not only has a great voice for taking us out, but he always provides inspiration and true authenticity in his words. Thank you.

  • Currahee brocode

    Most ran a piece; one walked/ ran. All are brothers. Roger Roger took us out.

    NMS – vexed by the inability to get the pax list right from an iphone since is below the fold. Srsly would be a lot more interesting on acid. im jes trying to use d phone browser

    Let me know if anything is off. done

  • Fudd DR

    YHC posted to Urban Assault in Winston Salem on 8/19. Super pumped to pick the day they attacked the hills of downtown. Backblast posted on F3WinstonSalem.com is below:

    IPC is Coming (Maybe?)

    Date: 8/19/22

    PAX: Fudd (from Richmond), Wobegon, Crash, Gretel, Lamb Chop(!), Spicoli, Post Hole, Greenspan

    Warmrama:

    SSHs, Leg Stretches, Whirlies, Abe Vigodas, Cherry Pies, Let’s Go!

    The Thang:

    Mosey up to 6th Street where our hilly journey was clarified.  We would mosey west on 6th Street, stopping at each red light for an IPC-lite exercise.  Stops along the way yielded:

    • Hand-release Hurpees x 10 (which, really, is 30 merkins + 10 burpees)
    • Bonnie Blairs x 25
    • Bonnie Blairs x 10
    • Side-straddle hops x 50
    • WW2s x 25

    Lamb Chop exercised his mouth along the way, petitioning a turnaround as he apprehended where we were headed.  After a bit farther mosey down Pilot View, YHC acquiesced and we moseyed back towards home.  Left on Jersey, and back up 4 ½ street, right on   Along the way, we performed:

    • Merkins x 30
    • Burpees x 10

    Upon arrival at home, the cup check:

    • Merkins x 5 at mid, low, high, mid, wide, mid, and diamond hand positions each

    Finished.

    Announcements:

    • The Shmed 5k and FunRun, August 28th. All proceeds to benefit Crisis Control.  Sign up at https://runsignup.com/Race/NC/WinstonSalem/Shmedfest.
    • Spicoli has Q at Impossible Situation tomorrow.
    • Opportunities to serve with both Giles’s move and GreenNest tomorrow.

    Prayer Requests:

    • People struggling with addictions.
    • Lamb Chop’s M’s pregnancy.

    NMM:

    • The theme was moseys with IPC-type exercises intermingled based on the timing of traffic lights, i.e. fortune.
      • Lamb Chop asked when IPC was so he could be ready to mock and complain.
      • In a turn of concern, the F3 Greenwood website is down. It would be terrible if they couldn’t get the dispatches out on the 2022 version of their torture rack.
    • Post Hole debated on coming this morning based on the “hills” pre-blast. He was a happy he conquered the sack.
    • Fudd is on his way from Richmond to Asheville for a meeting and stopped in Dashland. He’s been training for BRR and it showed.
    • Wobegon got YHC out for an EC run where we commiserated on the fun of the West Virginia Ragnar last weekend and dreamed on how to deepen the DashPax’s 3rd T-claps to the Na’ntan.
    • Spicoli rolled in on Spicoli Time but in time to join us for the critical stretching portion of the warmups.
    • Crash was having memory problems, thinking that he had been on Pilot View at previous UA Q by YHC; it was in fact a Flatline Q, which is half the distance that Bailey Park is, but still worth forgetting.
      • The goal was to reach Hanes Park before turning around. We’ll have to try again next time.
    • Gretel was the quiet man this morning, just getting it done without any whining.
    • YHC’s cadence on Abe Vigodas was a little aggressive initially. I dialed it back to a more reasonable pace.
    • We intersected a couple of OGs (Lemming and Woodpecker) around Foot Hills on the return trip to Bailey Park who comment that “You boys are a long ways from home.” They didn’t know the half of it.
    • A great regret was not getting to the 50 pull-ups YHC had planned. #Cobains.

    Great job, men.  Everyone have a good weekend.

    Post Hole, the keys are on Pilot View; they popped out with YHC’s phone.

    POST AUTHORGreenspan

  • Awkward Questions

    12 guys gathered in the gloom for 45 minutes of Marian joy. Here’s what went down after a mosey around the school campus:

    COP in the field: standard stuff.

    Big Bang: Plank in a circle, shoulder to shoulder, with a headlamp at the center. On the YHC’s command, the pax EXPLOSIVELY jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to the circle to plank position // Next Round: 20 paces, 20 Jump Squats // Round 3: 30 paces, 30 merkins // Round 4: 40 paces, 40 LBCs // Round 5: 50 paces, 50 SSHs. Back to plank position for Pickle pounders IC.

    Dora on the Tennis Courts: 100 WW2s // 150 Merkins // 200 Squats. BONUS ROUND: 50 Burpees.

    Triple Double Switcheroo: P1 runs to chin up bars and performs 5 pulls up or chin ups while P2 performs ab exercises. Switch. 3x.

    COP: Classic Burpee Shuffle for 2 minutes

    NMS: Sweater brought an FNG (Andy) but they had to roll out early. Hope Sweater’s back is ok and Andy comes back soon so we can name him. Awesome to see Trampstamp again and welcome Shiplap back after baby’s arrival- sorry brother to ask you an awkward question about your wife’s pain. No one wants to have to say the V word at 5:30am in a school parking lot with a bunch of dudes. Great group of guys and great mumble chatter. Always a privilege to lead.