Category: Richmond, VA

  • A day late and Nickel short

    Wednesday morning’s workout is now just a faint memory: 3 strong-willed gentlemen broke the quiet stillness of Dogwood Dell with warmups in cadence: DQs, helicopters, dead man hangs, imperial squat walkers, mirkins etc etc.

    Mosey to the Nickel bridge for a mumble-chatter friendly expedition: 20 reps of varying exercises at each light pole including decline mirkins with feet on the rail, WW2s, squats, sprints, and a bunch of other stuff all the way across.

    Burpee bridge on the way back with 2 per lightpole. We stopped to admire the sunrise coming up over the James. Truly a beautiful city.

    Back on land at the big parking lot rocks: alternating box jumps, breath-slowing exercises, 30 hand-release mirkins, breath slowing exercises.

    On the way back to the flag, mosey up the big hill with sprints at every other lightpost.

    Back at the flag, hold 2-minute elbow plank until time.

    Thanks for coming out and thanks to Hitch for the Korean coffee – nothing like dessert for breakfast.

    Peace.

  • The Yo Yo

    With no Q in sight the pax grabbed the hot potato.

    The 4’s ran Upchuck’s YoYo route.
    The 5’s ran the YoYo and added some extra.
    The 6’s, well they just run all of Richmond.

  • Happy Birthday Pop

    Happy Birthday Pop

    YHCs grandfather (Arlett Franklin Edwards, Jr.) was born August 19, 1922 and left this world on June 13, 2022 (just a little more than two months shy of his 100th birthday). Five HIM joined YHC at Twin Team this morning to help pay tribute to a man that inspired me more than I can ever express. Here’s what went down this morning:

    COP:

    Burpees x 8

    SSHs x 19

    Merkins x 19

    LBCs x 22

    Burpees x 6

    DQs x 13

    Helicopters x 20

    Cherry Pickers x 22

    Mosey to jungle gym for Morning Call:

    Plank up in a line. First PAX member does five pull-ups and the rest of the PAX does a merkin for each pull-up. Repeat for all.

    Crawls and WWIIs: Starting at the end of the field, 1) army crawl to somewhere that looks like 25 yards and perform 10 WWIIs, 2) then bear crawl to the 50 and do 15 WWIIs, 3) crab walk to the 75 and do 20 WWIIs, 4) polar bear crawl to the end and do 25 WWIIs.

    Mosey to black top for Millennial (or 10 100s): Exercise is called. First person to 100 ends the round and PAX runs to the other end of the black top for the next round. Exercises included American Hammers, Jump Squats, Merkins, Shoulder Taps, Flutters, Burpees (done as a collective), something kind of like Peter Parkers, Squats, and two more I can’t remember.

    BTTF for 5 minutes of Mary: Rosalitas, Crunchy Frogs, Alabama Prom Dates, Dying Cockroaches, and something else.

    Numbers, names, announcements, prayer requests, YHC took us out.

    Announcements: F3RVA retreat coming up (see pre-blast for details), Labor Day Convergence at Dogpile (7am)

    NMS: YHC is gonna admit it, today is tough. Pop was a constant in my life for 42 years and a HIM that inspired me to work hard. YHC is grateful for the HIM of F3RVA that also inspire me to be a better version of myself. Special thanks to those that endured my tribute to Pop this morning.

    Pop was a very proud WWII vet serving in Europe from 1942-1945 with the Army’s 2nd General Hospital 44th Evac Hosp. His constant stories of those good ole days always served to remind me why they call his the greatest generation. He owned a tv and radio repair business in Danville for many years…and although he shut down that business in the 80s, he kept working until he was 90. I never met a man that worked as hard as he did. He was married to my grandmother for 75 years before she passed in 2021. He truly missed her and I suppose it makes sense that he followed her as quickly as he could.

    Have a great Friday fellas! Hug your families and let the know how much you love them. Peace!

  • Darth Tater

    8 for Circus Maximus today. Three days in a row for our recent FNG, Lasso. Lasso is Lighthouse’s niece’s husband. Great to have him! Great to have Fireman Ed back from vacation. The highlight from his vacation was without a doubt, the visit to the Potato Museum in Idaho. Maybe followed by the 40-degree nights. However, lately temperature wise in Richmond, I can’t complain, especially for August.

     

    I forgot my kettlebell. Byproduct offered me his and was going to take the 20-pound KB I use to anchor the flag. But fortunately, Whitedeer had an extra 25-pound KB. The great thing about kettlebells is that it’s like a handicap with golf. You can compensate with the weight of the KB so everyone is equal. Sometimes, I feel guilty only handling a 25-pound bell when Offshore has a 45-pound bell. But I am able to get over it.?

     

    We started with a warmup:

     

    SSHs, Ukrainian Soldiers, Don Quixote, stretch arms, stretch hamstrings.

    20 High Pulls (single count): 20 Deep Mountain Climbers (in cadence); 18 of each, 16 of each, etc.

    Stretch and catch breath

    Slingshot 10 each direction (around body)
    Halo 10 each direction (handle points up in front, upside down in back)
    Single Arm Deadlift (Keep back and legs straight, bend at waist, KB on ground to KB at waist) 10 each side
    Single Leg Deadlift 10 each leg (Same leg goes up as the arm with the kettlebell, try to maintain balance)
    Turkish Getup 5 each side (leg bent at knee is the same side as upraised arm)
    Run around Island Oyster backed off at the last letting me have first place. What a pearl of guy!
    Goblet Squat 20 in total (handles pointing down, deep squat)
    Racked squat 10 each side
    Racked lunge 10 each side
    Alternating Single arm swing 20 in total
    Clean and Press 10 each side (start with KB on ground, bend knees, keep KB close to body)
    Run around island
    Squat and Press
    Bottom up Clean 10 each side (KB upside down at rack, hold 5 seconds)
    Overhead squat 10 each side (KB held with arm straight above head)
    Curls 20 each
    Snatch 10 each side (Start with KB between legs, End with KB above head.)

     

    Waiter’s carry to the flag. 20 flutters in cadence, 60 second leg raise. Finish

     

    Numberama, namerama, announcements

    Announcements:

    The Crucible this Saturday at 7:30. Offshore has the Q. Blackwell Elementary, south of the James. Byproduct reported that Labrat rode 18 miles on his bicycle recently. How wonderful!

     

    Takeout by YHC.

  • Salty Rain & Fancy Feet

    A swarthy half dozen gloom warriors took the Forge by storm, kicking off with DTH doing some kinda freaky rain dance that Juanita later came to regret…

    The THANG:

    WARMERAMA:

    • Mosey down to the culdesac, stopping for x3 Groiners at each light pole en route
    • Circle up, Welcome, Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the handicap ramp, completing x3 Merkins at each light pole
    • Bear Crawl half way up ramp, Lunge walk the rest of the way
    • Partner up for Jerkins
    • x3 Sets of x10 each

    COP #2:

    • Tooth Fairies up the steps
    • Partner up for PLT’s
    • x3 Sets of x20 each

    COP #3:

    • Mosey up to the School Wall
    • x10 Hoedowns IC
    • x10 Hip Slappers IC
    • x10 Dirty Hookups IC (each side)

    COP #3:

    • Mosey around to the Soccer Field
    • Team up 3V3 for 10min of pick-up soccer
    • x3 burpees if you get scored on

    Mosey BTTF for COT:

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

    NMS:  Awesome time with the Forge fellas today, and with such cool weather! Enjoyed hearing all about Sundance having blue ribbons affixed to his banana hammock – but actually congrats, that’s a ton of work to win a body building competition! Was also entertaining to overhear during PLT’s Juanita ask “Is it raining?”, to which Last Call replied ”No, that’s ball sweat bro!” Yikes, hope you didn’t taste that salty rain. And we finished the morning with a quick game of pick-up soccer in the dawn light. Very kind of the HHS grounds crew to cut the grass – it’s only been about 3 months since the last trim! Notable soccer highlights were Posey megging Sundance for the first goal, Last Call doing a fancy behind the back kick, and YHC taking about 10 hits in a row to stop a Juanita goal from happening. It was fun and definitely got the heart rate up. Until next time, YHC, DTH

    Announcements:

    • 9/24 F3 Retreat – sign up for cornhole on the challenges spreadsheet

    Prayer Requests:

    • Doublemint, Fresh Prince, Heartburn, and plenty of other guys on IR

  • Earning Cuffs & Collars

    Fourteen aspiring gentleman dancers gathered in a darker than usual corner of the AO to earn their cuffs & collars. According to the dog walker the fistful of dollars, this is what might have happened:

    Warmarama: SSH, DonQ, Imperial Walkers, Side Benders, WWII, & Dive Bombers

    Mosey to tennis courts. Partner up for:

    • Lunges
    • Bear Crawls
    • Grapevines
    • Burpee Broad Jumps

    Mosey to soccer field. Triple up for:

    • Australian Pull-ups
    • Triple-Check:
      • P1: Run field perimeter (adjusted to end-line)
      • P2: Elbow Plank
      • P3: WWII

    Backtrack to flag. Stations along the way:

    • Freddie Mercury + Back Extensions
    • Jack Knives + Flapping Superman
    • Flutters + Obliques
    • Chase the Rabbit + Squats + Calf Raises

    Back to flag for Elbow Plank + Announcements to run out the clock

    Announcements:

    • Labor Day Convergence @ DogPile
    • BRR needs a driver (Handshake might be covering?)
    • Sit n sip 9/24 in Amelia. Let Gomer Pyle know if you need the address.

    NMS: Awesome weather and turnout this morning. As the PAX was well aware this was my Virgin Q and I appreciated all of the constructive feedback (cadence, jargon, distance). Welcome to our FNG, Sweater a Wheezer groupie who lives in the Museum District – look for him at Mary, WDog, DogPile, etc.

    Thanks again to Bodos for nudging me to lead. Personally, this was a nice bookend to an unusual spring/summer filled with incredible highs and devastating lows. Being outdoors pushing myself with this crew was an important point of reference that kept me on track and moving forward. Remember to ask your brother how he’s doing; listen; share your story; lean on each other; pull each other up; keep moving forward.

    Excelsior!

  • Audible

    Late summer kettlebell beatdown y’all!

    Cherry Pickers, Invisible Jump Ropes, Hand Release Merkins, Helicopters, Alabama Prom Dates, Heels to Heaven

    mosey

    wall site w/ forearm curl- 2 minutes

    mosey

    side lunge- 2 minutes

    mosey

    halo- 2 minutes

    mosey

    squat and press – 2 minutes

    mosey

    WW2s- 2 minutes

    mosey

    slingshots- 2 minutes

    mosey

    chest press- 2 minutes

    mosey

    high pull – 2 minutes

    mosey

    overhead press- 1 minute

    curb- tricep extensions- 1 minute

    boat-canoes until 6:16

    OUT

    YHC had a plan until YHC realized it was too dark! Everything worked out. GREAT chatter this morning. God Bless.

  • Text messages used to cost $

    Four posted for this week’s Punisher. Gather ever so briefly in the parking lot before moseying halfway around the paved area for start-up Circle of Pain. With a few Burpees mixed in between other exercises, we completed SSHs, IWs, DQs, Helicopters, Ukrainian Soldiers, Carolina Dry Docks, Freddie Mercur(ies), and Seal Claps.

    Relocate a few feet and complete short conveyor through nearby parking spaces, alternating four Merkins and four Squats per space. Finish with a few Burpees. Find a spot on a nearby curb for Lindsays, alternating curb Dips with Reverse Crunches

    Move to the longer arc area of the parking lot for a second conveyor, alternating two count Curtsy Lunges with Wide Grip Merkins. Circle up for 11s with two count Plank Jacks and two count Overhead Air Presses.

    Mosey to the school wall for People’s Chair medley with a few Donkey Kicks mixed in. Hit a shaded grassy spot for a few Ring of Fire rounds and finish with some yoga / stretching. YHC took us out.

    Taking a hint from text streams and posting the backblast within a few days of the workout – guess it is easy enough. Apologies for past backblast transgressions, but can’t promise it won’t happen again!

  • Prime Time Broga

    A quintet of early rising brogiis came out of the gloom to work out the kinks. Conditions could not have been more ideal for early morning broga with cool temps and clear skies. Concentrated areas included shoulders, back, hips and hammys. Elongated shavasana was well received. Groans were a plenty especially during shoulder work.

  • Bodos break check

    A triple check friendly nine PAX were ready to go at 4:59:56 when a minivan barreled into the AO at reckless speed. After nearly hitting lil Blue, Bodos emerged from the fumes of burning rubber to make it a terrific ten. No 40 minutes of Triple check so we did:

    COP: SSH, Don Qs, Imperial Walkers at an appropriate speed, Ukrainian Soldiers, Merkins, Flutterkicks, Scorpion Kicks

    Mosey back to Coupon drop zone for a coupon count: 9 blocks and 10 PAX (thanks again Bodos!) so mosey to HCTP and partner up: Dora 123: 100 Thrusters, 200 Swings, 300 Block presses. 3 Rounds of 20 PLTs.

    Stay partnered up: Murder bunny across field and back with partner running ahead and switch. Same thing back to start. Everyone’s favorite: Block the Plank: 2 rounds of partner doing 5 burpees. 2 more rounds with partner doing 15 squats. Take coupons back to drop zone. Partner up again: 1 pax does HRMs while other runs length of parking lot. Back to flag and finish with 1 min of Mary.

    Announcements: Labor Day Convergence at Dogpile.

    NMS: Nice to have 10 strong even with some FW regulars out for vacation, accumulating OSOTW material for their return to the Gloom. With FW now routinely in double digits even without Gumbo it is time for some more block donations. YHC will work on that this week since a few of the blocks are baby ones.

    Bodos is the 1st pax to say he appreciated Block the Plank since it’s creation. YHC thinks it just needs more exposure than just FW. Maybe he’ll take that out to other AOs. Several PAX questioned the legality of Handshake’s murder bunny technique but it is quite effective. Coffeteria afterwards was sponsored by Kubota. He offered to buy a coffee for every post he’s done this year. The tab added up to $22.50.