Category: Richmond, VA

  • Machismo Making A’s into Donkeys

    7 then 8 voyageurs took the gloom of the Forge for a tour of the property. YHC was Dora the exploring when 5:30 struck and beaconed the pax down the swamp gas trail to the Tennis Courts. There first COP went:

    10 SSH, Starfish Situp, WWII, Tempo Merkins, Imperial Squat Squat walkers, Ukranian soldiers.

    From there, through the Machismo Gate we went (backside of the tennis courts) to the Football field for 1st and 10 (look it up on the exicon for details https://f3nation.com/exicon/. Pax was thankful for Swamp Donkey as we bro coded our way down the field.

    Next, to the courtyard amphitheater for some somewhat sketchy Super Mario Jumps to make a Triple check circuit with Dips and starfish situps.

    Final disafio was a Dora in the pot smoker’s prison (elementary school courtyard) It went 50 Merkins, 100 Hoe Downs, 150 SSH.

    Back to the flag to find Last Call waiting to start numbers.

    YHC is thankful for the way F3 has a way of turning A$$’s into Donkeys. Better to Bro code in the gloom than be an A and leave every man for himself.

    Kettlebells and running at Twin Team. Rucking at 6am and bootcamp at Rock N Roll. Prayers for my family as I’ll be out of town next week. Thank you Brothers. You are all Stars.

  • In the Wood Chipper

    9 Strong were undeterred by the previous nights deluge and assembled at 45MOM to get their heart rate going for the day. It went something like this…

    Mosey to blacktop for Warmup…Dead Man’s Hang, 10 Helicopters, 13 Don Quixotes, 10 Arm Circles (Forward/backward), 15 Imperial Walkers, 20 SSH

    Slightly longer mosey over to Reveille Church Pavilion. Pair up in Pavilion and do 5 rounds of one partner doing 10 Abyss Merkins while the other partner did SSH. With the heart rate up, we then did a Triple Check with one man doing dips, one doing LBCs, and the pacer running the loop of the parking lot.

    We moseyed back to the tennis courts at Mary for some Tracers. One round down all 4 courts, one round back. Up to the net, back to the service line, shuffle along service line, up to middle of net, shuffle to far side, backwards to baseline – repeat on each of the 4 courts.

    Final test was under the Pavilion at MM where we paired up again with one partner doing 10 Pole Smokers the other doing Lt Dans – 5 rounds. Much discussion was had about the poles. When done, we were at time and moseyed back to the flag.

    Numberama, Namerama and YHC took us out.

    We welcome FNG Chipper who was dubbed “Fargo” very quickly and without any debate (thus backblast title). Fargo has never seen “Fargo” the movie so he has some homework. Welcome Fargo! Hope to see you out again soon.

    A good reminder was shared by a couple of the Pax. You never know when or what someone is struggling with and they may never tell you – unless you ask how they’re doing. Check in on your family, friends, coworkers – just say hi and ask how they’re doing.

  • We have coffee too

    A chatty ocho, many sportin’ new First Watch shirts, came out for this week’s edition of First Watch. According to the Liger in the trees, the following may have happened.

    Grab a block and off to triangle park. COP and assorted exercises while Handshake warmed up his wit and sarcasm at a certain Pax member.

    Find a partner for Doras – 100 behind the head tricep extensions while the timer does 10 4-count American Hammers; 200 curls with the timer doing 20 v-ups, and 300 bench press with the time doing 30 2-count flutter kicks.

    Three rounds of 20 PLTs

    Off to the corner of the triangle. Partner 1 murder bunnies down the field while partner 2 does Bernie, burpee broad jump, and lunges to the middle and back to partner 1- swapping each time.

    Lindsays with the blocks – squats and swings. Place the blocks in the truck and Handshake took us out.

  • New Q, late to the party

    6 strong with me being a first time Q.
    COP: moseyed to the basketball courts

    side straddle hops, Ukrainian soldiers, Cherry pickers, Don Quixote’s (by accident, confusing them for imperial walkers), imperial walkers, Merkins, super Mario jumps, Bernie Sanders, karaoke

    Mosey to Football Field

    starting from the endzone

    25 yd run, 20 WW2 run back 10 jump squats

    50 yd run, 30 flutter kicks run back 10 jump squats

    75 yd run, 40 LBCs run back 10 jump squats

    100 yd run, 50 imperial soldier

    __________

    starting from endzone, indigenous line doing American hammers. The six does lunges to the front. Continued for 50 yd

    25 yd bear crawl

    25 yd crap walk

    40 yard sprint 10 burpees x4

    Lap around football field w/ 20 tri-cep dips

    ________
    mosey back to the parking lot

    20 monkey humpers

    triple check (compliments of Chaplin)

    hand release murkins

    Heels to heaven

    run to gazebo (25 yd)

    Ring of fire (compliments of Doozy)

    Ab work out of our choice w/ pax on six 2 inches high.

    It felt good Q’ng for the first time, but I got through it with the support of those around me, adding workouts when my workout didn’t quite make it to the end. I appreciate the suggestions for the next time I Q.

  • Do you know how many lamp posts are in the lake?

    Do you know how many lamp posts are in the lake?

    A YHC was greeted with seven brave men, including a visitor from FL this morning and we took a little field trip as follows: Moseyed to the square near Police Memorial Way for COP. Due to the popular demand, YHC led a good stretching exercises: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc. Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 5 x squats, 10 x LBC. Including one broken one, there are 28 light post. Moseyed to the neighborhood on Westover Road. Another set of exercise, 3 x imperial walkers and 5 x jump squats at each light post. Moseyed back to the flag and did “Have a nice day” stretch for one minute. Number, names, and announcements. Swirly took us out! YHC provided coffee after the workout. Thank you for allowing me to lead this morning! Enjoyed it a lot!

  • Exploding Potatoes

    13 of the finest men from Midlo skipped the fartsack to take on a Source of Truth Hot Potato. According to the lunch lady who wasn’t quite sure where to park this is how it went down. 8 for Bootcamp and 5 Runners.

    McRib takes the lead:

    WARMARAMA Frogger Style:
    Mosey to mount Midlo and circle up for some Warmarama. SSH, DQ, Imperial Walkers, Merkins, LBC

    The Thang:
    1. McRib: Mosey to the field. Sprint 75% to the other side complete 5 Burpees.
    Mosey to the bottom of the hill, Partner up. Partner 1 runs to the top of the hill and back to trade out with Partner2. Partner 2 completes an exercise. Alternate with Polar Bears, Broad Jump Burpees, Lunges until both partners reach the top. McRib passes the Potato to Bullseye.

    2. Bullseye: Mosey to the school. Same Partners. Run around the Living room, Patio, Bus loop?? 100 SSH, 200 Monkey Humpers, 300 SSH. Bullseye passes the potato to DK.

    3. DK: Mosey to the front of the school for several rounds Tabata style Toe Taps. Mosey down to door #3. 15 American Hammers. Mosey to door #4, 20 (Merkins), Door #5, 25 Arm Circles, 25 reverse Arm Circles. 2 burpees for the unmarked door. Door #6, 30 Bob and Weaves. DK passes the Potato to Oyster.

    4. Oyster: Mosey down to the football field for a modified beast. 1 round = Merkins, pressed for time skip to Round 6 = Burpees. Mosey BTTF for some Mary. 3 minutes of Mary: American Hammers, Dying Cock Roaches, Freddy Mercuries, Alabama Prom Dates.

    Numberama, Nameorama, COT

    Greenbow took us out.
    Keep those guys on IR in your prayers. We pray for quick and full healing, can’t wait to have you back.

    Moleskin

    The hot potato was in full force. Non-Stop and Heart Racing goodness. This was one of the best hot potatoes I have been to in quite a while. I think it was nice knowing the night before to help us have a trick or two ready to go. Let’s do it again. 2nd F after SOT every Wed at Great Harvest. Sorry to have missed it today boys. Well done today!!

    Announcements:

    2nd F Lunch – Tomorrow 11:30am at Chicken Fiesta.
    See Slack for additional announcements.

    Oyster

  • Welcome to the dead zone

    8 PAX beat the fart sack today to throw around various weighted objects. According to the early bird waiting for school to start. This is what may or may not have occurred.

    Mosey around the school. This building seems to be some sort of rhomboid ish shape with an extra side.

    warmerama to loosen up.

    now for the kettle bell action:

    Lawnmower pulls 10 each hand

    Goblet squats x20

    Nolan Ryan’s 10 each hand (fist)

    Skull crushers x20

    Chest presses x20

    Ww2s x20

    Say anything squats x20

    American swingers x20

    Halos x10 each direction

    Allen iversons x20

    Around the world  x10 each direction

    Sprint to edge of parking lot, dodge the black ice, mosey back

    repeat the whole series

    broga and a few bonus weighted work to finish out the time.

    numbers, names, YHC took us out.

    announcements

    -PAX lunch Thursday at 1130am at Chicken Fiesta ?

    NMM

    Name comes from the lack of cell service that led to a lack of tunes. YHC will download the playlist next time. Until next time!

  • This is how you do a write-up

    This is how you do it
    It’s after Tuesday night, and I feel alright
    The party is here on the West Side
    So I reach for my 40 yr old friends and we run it up
    Designated runner, hide the keys to my truck
    Go back to the Poca’ cause I’m faded
    Honies in the street say, “Whitesnake, yo, we made it!”
    It feels so good in my hood tonight
    Run a double quarter pounder with the guys in Kani
    All the other gangbangers forgot about the AO drive-by
    You gotta get your shuttle runs in, before you go get paid
    So tip up your cup, do an indian run
    And let me hear the Pax say

    I’m kinda tired after 3.1 miles (This is how you do it)
    Three Chopt does it like nobody does (This is how you do it)
    To all my neighbors, you got much flavor (This is how you do it)
    Brick and Roger Roger, bring the old school writeup back (this is how we do it)

  • Early Rising Wednesday

    Big Rig had done a little run before I arrived(was hung-up at the light waiting to turn). A little mosey over to an area for a quick warmup. Warm-up consisting of SSH, Imperial Walkers, Cherry Pickers, Helicopters, Merkins and ending it with some LBCs.

    After figuring the area out, I decided to start out with some hangs from the bar followed by runs down the hill and back. Luckily it was just warm enough there was no ice on the bars but 30 second hangs is a good start to not only wake up the back and shoulders, but also your grip and core(you’re working on keeping your body still). 3 rounds of that combo then onto the next part.

    The next part consisted of 3 exercises: Australian rows with calf raises and elevated heel squats. Same deal you’re working on those back muscles plus getting your chest and midsection involved. The calf raises hitting those muscles in the lower part of the legs and elevated heel squats puts a unique twist on the squat(once you get situated with the position, the squatting part becomes easy).

    I decided to try something I haven’t done in a while. Hang on a bar, then shift your weight from side to side. Just doing that alone gets you to work on body control. Moving your hips, legs plus trying to control the upper half do about 5 per side and you will feel it

    A few rounds next of a triple check: incline merkins, Bulgarian split squats(foot resting on a bar) and something new(Everest Mountain Climbers). Imagine hanging from a bar, holding your arms in a 90 degree angle, bring each leg up and down like your running(there you go). Finished with that, time for one last little bit

    I called the last part 20s(pick 20 of something, the other person runs down the hill, bernies back up). Started with Freddie Mercurys, heel taps(I call them penguins), oblique V-ups from each side and that was it

    Today was working on things as race season approaches. Big Rig wanted to work on things that will come up for Rugged Maniac plus for myself, a little prep now plus work on a few areas that can be improved on.

    Announcements:

    —Big Rig has the Q Saturday at Rock N Roll. Come out and experience a few things he does early mornings

    —I will be doing the Q at Old hundred next Tuesday(kettlebells) plus a Friday at Satan’s Hill in February.

    —Anything else, check Slack have a good one

  • Dark Side of the James

    43 minutes of Pink Floyd brought the memories rushing back. Some good times, some bad trips, some star-crossed teenage heavy petting by someone who shall remain unnamed (Last Call).

    Warmarama – lunges and broad jumps to keep pace with rucking Doublemint. Circle up for some DQs, helicopters, massive numbers of arm circles, copperhead squats, shoulder taps, mirkins, LBCs, and some others lost in the smoky haze of days gone by.

    Parking space ascending squats with broad jumps between. Back again with crab walks and ascending WW2s. By that time Doublemint was long gone so we ran the Old Glory loop to catch up. We caught him right back at the start.

    11s with pole smokers, lunges in between, Carolina dry docks. I think that’s right, but I could be hallucinating. Apologies to the lady walking her dog at 5h45 in the morning – hope you like psychedelic space rock.

    Head to the tennis courts for the Pigskin special: wall sit hoedowns, hip slap balls to the wall, 15 donkey kicks, wall sit milkers, balls to the wall toe taps, 15 donkey kicks, wall sit air press, balls to the wall Australian mountain climbers, 15 donkey kicks, then 10 dirty hookups.

    Heels to heaven until the music stopped.

    Thanks gents for coming out to enjoy a blast from the past. Can’t remember the last time YHC listened to an album all the way through with good friends in the cool outside air. Shout out to Doublemint who is on the mend and continues to show up – being there is a victory not just for him but for us all.

    “Home, home again.
    I like to be here when I can.
    When I come home cold and tired
    It’s good to warm my bones beside the fire.
    Far away across the field
    The tolling of the iron bell
    Calls the faithful to their knees
    To hear the softly spoken magic spells.”