Category: Richmond, VA

  • There’s no stopping us right now

    Claude designed workout managed to minimize Fudd and White Deer banter making Claude a likely candidate for Nobel peace prize in 2026. 

    Tecno tunes from Blue Moon’s 90s playlist- Icona Pop, Eric Pride, Riahanna, MIA

    Workout: 

    Warm up: SSH, DMHang, DQX, Helicopters, Merkins, APD, LBC

    Circuit 1: 

    4 sets: 40 work/20 rest Goblet squat, Bench Press, Lawnmower, KB Deadlift. 90s break between sets

    Circuit 2: 

    3 sets: 35s work 20 s rest  KB swing, R and L clean and press, Renegade row R and L 90s break between sets

    Circuit 3 

    2 sets 30s work/15 rest

    KB Thrusters, Alternating Swing, Goblet swuat jump, Rifle Holds

    Circle of trust 

  • Categories

    YHC shocked the PAX by showing up with a print-out of the workout including bold subheadings. Here is what when down:

    We moseyed around the church and stopped at various points to complete a “Category” that featured multiple exercises:

    1. Winter Sports (the warm up): Appollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans

    2. Politics: Al Gore Pulses, Bernie Sanders up and back, Obama’s.

    3. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.

    4. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs

    5. Jumps: Lemur Jumps, Broad Jumps, No cheat Broad Jumps, Broad Jump Burpees

    6. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Flying Monkey Humpers.

    7. Famous People: LL Cool J’s, Freddy Mercuries, Makhtar N’Diaye’s, Tony Hawk Burpees

    8. Crabs: Crab Humpers, Crab Walk, Crab Cakes, Fiddler Crabs

    9. Other Animals: Crawl Bear, Murder Bunnies, Donkey Kicks, Boxing Cockroaches

    Finished at the flag for COT. YHC took us out.

    Final Thoughts: It was a fun, yet challenging workout with many new exercises (for me) from the Exicon.

    Hardest Category: Jumps
    Hardest Exercise: Fiddler Crabs
    Best New Exercise: Tony Hawk Burpees
    Most Embarrassing Exercise: Al Gore Pulses

    SYITG

  • #498 for Bronco

    Eleven ruck studs showed up to welcome our FNG Drew, now “BRONCO,” and to celebrate YHC’s 498th Q. We enjoyed light conversation through Larus Park, stopping every 5 minutes for 40 reps of variable intensity, and finishing off with 58 reps at the Flag (total of 498 reps). The PAX are duly appreciative of YHC’s M who suggested reps instead of YHC’s original plan for the PAX to ruck carry a total of 498 extra pounds (logs, sandbags, rock bags, kettlebells, etc.). Rachel says “you’re welcome.” FNG Bronco and last week’s FNG Backdraft both got the DTH EH a couple weeks ago when they met the OTB ruck PAX en route to Machismo’s ranch. Turns out day-rucking might be a good idea for EH’ing locals. Bronco is a great addition to our diverse PAX, bringing a background in ex-Army logistics and current career as a ferrier (shoes horses). Keep posting gents! Yours, DTH

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Weekly: Forge Coffee + QSource
    • 5/16 NTB Farewell Family Potluck
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • RIP Bushwhacker Butch

    Handshake parked in Kubota’s spot and set off the following chain reaction.

    Moseying COT

    • SSHs x 14 for Falcon
    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Hand Release Merkins
    • Flutter Kicks

    Auto Bingo (Mosey down Culpepper to the northern Taint)

    • Cars/ Crossovers – Merkins x 5
    • SUVs – Squats x 5
    • Pickups/ Vans – Burpees x 2

    Love Hill

    • P1 – Run to Ross and back
    • P2 – Bearcrawl, Lunge, 5 SSHs/5 Steps
    • Booyah Merkins x 6 at each flip

    Dora 1-2-3

    • P1 – Bernie to Thom and Run Back
    • P2 – Carolina Dry Docks, Monkey Humpers, LBCs

    Mosey back to Parking Lot

    Get Railed!

    • P1 – Lunge across half of parking lot
    • P2 – Incline Merkins, Dips, Decline Merkins on Rail

    Mosey back to VSF

    Mary

    • Freddie Mercurys
    • APDs
    • Hello Dollys
    • SSHs x 14 for Falcon plus 1 for the Ranger in the Sky

    Numberama, Nameorama, COT

    MOLESKIN

    Backblast title has nothing to do with anything in the workout, but YHC somehow got on the topic of wrasslin at coffee and was whisked away to the good ol’ days when we ran the high school halls telling everyone to “Suck It” with a crisp crotch chop.  Also showed the boys my 4th grade class photo rocking my favorite Bushwhackers t-shirt.  Don’t ask about my Koko B. Ware t-shirt, still hurts.  Lastly of note, Wojo has partied with the Nature Boy and lived to tell the tale.

    ANNOUNCEMENTS

    Memorial Day Convergence – details to follow

    Prayers for Charlotte

  • We Fall Down, But We Get Up – Together

    8 got after it this week at WTH. With a bootcamp heavy workout, we only made 2.58 miles in laps around the lake at W. Broad Village, not our usual 3 miles, but we got in plenty of movement nonetheless. As we ran, we stopped twice per lap of the lake to do 10 Burpees, 10 Merkins, 10 Jump Squats and 10 WWIIs. Then 9, then 8, 7, and so on down to 1. Lots of good mumble chatter along the way. Lastly, we headed BTTF for a 60-second leg hold. Aaaaaaand time!

    Names. Numbers.

    Announcements: Blue Grass festival coming up, I think on 5/2. Whitesnake could use some help. Or just come out to enjoy some tunes.

    Pigskin and Roger Roger both had knees acting up on them today. I hope these aches and pains subside gents.

    Prayer Requests: Nothing today.

    YHC took us out.

    Moleskin: A Japanese proverb states, “Fall 7 times, stand up 8.” Others have said it differently:

    “Failure is not falling down, but refusing to get up.” — Chinese proverb

    “It’s not that I’m so smart, it’s just that I stay with problems longer.”
    — Albert Einstein

    “Success is stumbling from failure to failure with no loss of enthusiasm.”
    — Winston Churchill

    The Burpee is an excellent symbol for not giving up in the face of initial failure, for falling down and then getting back up again. Today, we did that a lot, 55 times actually, and we did it together. I’m grateful for the encouragement and friendship that I’ve found in F3, pushing me to continue to move forward despite what life throws my way. Keep pushing gents!

  • Bit Tight

    5 of the most limber insomniacs met up to enjoy the stretching and conversation that ensued before a classic First Watch beatdown. Areas of emphasis included back, shoulders, hips, quads, calves and hammys. Extended shavasana to calm the nerves along with tales of birthdays and reunions. Good times were had by some.

  • A Little Faster

    Wanting to shake things up a bit, YHC threw out an option of 5.5 miles for MOT. Boberry jumped right in and Heist put out the invite to Airwolf who joined in to help set the pace.

    4-milers did their thing, a few joined in for the first 3 miles and broke off to cool down for the last 2 while Boberry and Airwolf dragged YHC along for the extra 0.5.

    Good push, needed by some, enjoyed by all. Looking forward to doing it again soon. Maybe one day we’ll catch up on BBs for MOT.

    Prayers for many – Hermie, Wildcat, Flatline, NTB. Be someone’s positive light today.

  • We got Visitors

    2 visitors and 5 regulars showed up for WDOG this morning and here is how it want down. 1 visitor twinkle toes from Omaha ran the park the other Stewy from DC joined the rest of us for some track work. Exercises at each obstacle – 10 merkins 10 squats 2 laps = 220 merkins 220 squats and 2 miles.

    Great work everyone – it was nice to have some visitors and some other pax join us this morning – let’s keep that up – enjoyed it fella’s, beautiful morning and great way to start the day. It took the whole pax to keep us straight on which exercise we were on but we did it!!

  • Falcon Memorial Beat Down

    In honor of Falcon, Jason Richards, The Woodshed accepted the challenge to join other PAX with a memorial beat down. Details from Cousin Eddy at STL-Meramac:

    14 Side Straddle Hops (IC) – Jason was the 14th man in the PAX that morning. Done in cadence to remind us that we never walk through life alone.
    26 Reps – Representing the 026, the final three digits of Fenton’s zip code and the reminder that We Are One. We Are a Community.

    The beat down went like this:

    14 SSHs to open the workout

    4 rounds of each of the following exercises:

    • 26 Flying Squirrels (or a close approximation)
    • 26 American Hammers
    • 26 Lunges
    • 26 Curls with coupons
    • One lap of the extended parking lot to approximate 400 meters
    • 26 No Cheat Merkins

    14 SSHs to end the workout

    With 14 seconds left before time called, we spent it in a plank position.

    Thanks to Cousin Eddy for sharing and to the 7 HIMs that joined YHC this morning.

    COT

    Counts and Names

    Announcements:

    • Boys of Summer coming – watch for sports-themed workouts
    • Memorial Day convergence – likely at Dogpile, but watch for announcements

    Prayers/Praises

    • Herme’s son
    • Rooney’s wife and son
    • Wildcat
    • Falcon’s family

    Happy Birthday to Futon who officially turned the big 4-0 during COT.

  • Well look at that!

    Came rolling in hot and ready to get after it. Master Oogy was already there locked in and ready to go. At 5:29 Commando came rolling in with a fresh new flag to add to the collection.

    We got the usual warm up and stretching knocked out then got straight into it.

    Started things off with 11s pull through merkins and goblet squats, using around the worlds as our transportation.

    Then Commando grabbed the wheel and delivered an upper body beatdown that felt like every arm, chest and shoulder exercise ever created.

    Announcements:

    • Commando will be doing a nighttime trail run during Dominion Riverrock Belle Isle.
    • Beaver is set to run the Christy Puller out in West Point.

    Always grateful for the ability to show up and push through these sometimes silly workouts. Even more grateful for the fellowship and brotherhood built with these men and the rest of F3. I’m personally thankful our paths crossed.

    Closed it out with a prayer from Commando