Category: Richmond, VA

  • Killer Kangaroo

    A couple PAX and their gaggle of 2.0’s converged for the June edition of School of Rock. After surviving the HPVQ, here’s how YHC cooled down:

    The THANG:

    COP #1:  Mosey to a lush outfield and set up for a soccer scrimmage – x5 merkins earned each time a goal scored.

    COP #2:  Classic Game of Tag, then Oreo introduced “Kangaroo Hunter” where everyone’s hopping around like a kangaroo except the hunter who had easy pickings (fairly realistic actually).

    COP #3:  WWII’s called in cadence to the song “Head, Shoulders, Knees, and Toes”, getting faster each round. Also a couple other IC exercises. 

    COP #4:  Basketball court suicides, then another round of tag, this time called “Killer Kangaroo” wherein the kangaroo was it and everyone else was bear crawling to escape the hopping tag.

    Mosey BTTF for an informal COT over cold Gatorades & Granola Bars. NMS:  Fewer numbers today with some SoR regulars vacationing, but as you know “where two or more are gathered” was still a great time. Turns out when you let the kids come up with exercises, they’ve got some great (exhausting) ideas… all the more challenging when a certain (ahem Banjo) 35lb 2.0 wants to be a ruck the entire time. See ya’ll for a Boberry Q next month. ~DTH

  • Bomb Squad in Myrtle Beach gets a Doozy Q

    11 Regulars and 1 traveler show up at 4:45 (yes 4:45) for a 3 mile pre-run ans then a beat down at 5:15.

    This AO is comparable to Twin Team (at least from BWES) it’s a Church with a recreational area (baseball fields, soccer fields and things like that).

    COP in the parking lot

    DQ’s – 5 Burpees, Helicopters – 4 Burpees, Hillbillies (they liked the added jump) – 3 Burpees, Imperial Squat Walkers – 2 Burpees, LBC’s – 10 Burpees

    Mosey to the end and teach them parking lot crawls and on the way back crabwalks with LBC’s

    Mosey between the baseball fields for a triple check partner 1 does dips, partner 2 does incline merkins, partner 3 runs (X3)

    Mosey to the side lot for Man Killers

    Mosey back to the main parking lot 4 corners – Corner 1 10 ball dippers, Corner 2 20 Jump Squats, Corner 3 30 Squats, Corner 4 40 Calf Raises

    Mosey BTTF Merkin Ring of fire end with Not So Lazy, Lazy Boys

    Numbers / Names Cross Stitch took us out

    NMS:

    This was my first ever Q outside of RVA and YHC had the best time. I have been to many other AO’s and learned all kinds of new things but to be able to get out and get after it with a group that you don’t know and at an AO that you’re only vaguely familiar with is a different experience all together. Thanks to Cross Stitch and the gang for letting me lead and if you’re ever in Myrtle Beach look these guys up (Nameorama will be posted in the comments).

  • Solo Run

    Launched from Early Bird Biscuit Co. to Dogpile through the lake and got back once Dogpile was finished.

  • Catching up

    A trio posted for the most recent Punisher. Mosey under the trees adjacent to Laburnum for COP with Side Straddle Hops, Don Quixotes, Imperial Walkers, Dead Man Hang, Helicopters, Shoulder Taps, Freddie Mercuries, and Arm Circles.

    Quick lap around a few trees and begin 8 minute EMOM – that is Even Minute, Odd Minute – with 10 Burpees on the odd minutes and 30 two-count Plank Jacks on the even minutes.

    Another lap then another 8 minute EMOM with 15 Hand-Release Merkins and 25 Squats.

    Another lap then another 8 minute EMOM with Flutter Kicks and LBCs.

    Finish with some stretching and COT.

  • Breaking Bread

    The 2.0 aka Havoc wanted to take on the honor of planning and preparing the meal tonight.  

    Baked Ziti
    Garlic Bread
    Salad
    Brownies
    Tea 

    The number of TikTok references: 2

    Havoc:  on TikTok if you put a wooden spoon on the pot it won’t boil over. 

    Havoc: on TikTok if you throw pasta on the wall and it sticks it’s done. 

    Oyster:  sigh

    No oyster stew on the menu tonight. Maybe next time.  Always great to share this time with Havoc.  We will not be sharing any of the TikTok’s.



  • House Party, the day after

    6 stallions, some recovering from the House Party VQ made it to another episode of Off the Books.   70 and Sunny as usual.  2nd F was much needed.   

    Enjoy the rest of your day fellas.  

  • House Party’s Pre-Party!

    COP: arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.  

    The Thang: 

    Burpee Back Mountain – partnered up for a Dora.  100 burpees.  Timer ran up and down amphitheater steps.  As soon as we all got through this one, Winehouse showed up looking fresh as a daisy.  

    Triple Check at Penny Stage w/ coupons – Timer did murder bunnies, P2 did curls and P3 did presses.  Lots of mumble chatter here about Spanx, back doors and how murder bunnies suck.  

    Rusty Cage – Triple Check. Timer did 10 Ball dippers, P2 did pull ups and P3 did dips.  We couldn’t decide if the exercise I gave an example of was a Lt. Dan or a Ball dipper.  But the timer was definitely on one leg a lot and many balls were dipped.  At this point 5 pax headed over to Rock ‘n’ Roll to support House Party’s VQ.  

    The remaining 4 Pax Moseyed over to the base of Love Hill and partnered up.  Timer ran 1/2-way up Love Hill and back.  P2 was to Karaoke, then lunge, then polar bear, then broad jump burpee.  This experiment with the Karaoke was a failure, as it was the only exercise engaged in.  For the 2nd 1/2 of the hill the Karaoke was nixed.  

    BTTF for COT.  Numbers.  Names.  

    Announcements: 

    Vinny is getting together a 49 and under team for BRR on 9/9/22.  Come on out young guns, b/c this year’s older bunch is an intimidating squad.  Let Vinny know if you’re interested.  If over 50, get with TYA.  

    Check out GP’s weekly zoom (Mondays at 7pm) regarding leadership.  The discussions have been very stimulating.  

    YHC has taken DTH’s challenge to read Freed to Lead in a week.  I’m a week in and about 1/2 way there.  When I’m done (God willing in about another week) if anyone wants to borrow my copy and take the challenge, just lemme know.  My knowledge of F3 has deepened immensely in a short time.  There is so much room for growth in F3.  

    Lab Rat has finished his treatment, is on the mend and was recently spotted gettin’ after it.  

    Prayer requests for Lab Rat and Hitch’s M’s ride.  

    YHC took us out in prayer, seeking daily guidance from the Sky Q in all things, large and small.  

  • Party Like Its Nineteen Ninety Something…

    20 party animals showed up for a House Party VQ. Nancy Lopez was right, the adrenaline was flowing. Especially since it felt like the entire RVA region was there! I was really thankful for the support. It went a little something like this.

    Mosey to the BBall Court for 10 SSH, 10 Helicopters, 10 arm circles, 10 DQ’s 10 copperhead squats, 10 merkins, and 10 WW2’s all IC.

    Move to the baseline for suicides. 2 times down and back doing regular suicides then lunge with 4 burpees at each line and finally bear crawl with 4 merkins at each line.

    Mosey to the parking lot for some exercises and some running. Partner up. While one partner is exercising, the other is running around the perimeter of the parking lot. Each corner they hit, they come back to where their partner is exercising and switch positions. Partners alternating running and exercising until they made it completely around the parking lot. Exercises were merkins and WW2’s

    Mosey the short wooden fence by the baseball fields and do 30 reps of 4 exercises. Exercises were Merkins, dips, pole smokers, and plank jacks.

    Mosey to the area by the dog park for more fun. Grab some coupons on the way (Cinder blocks) Get in groups of 3. 1 Pax is doing shoulder presses with the coupon and the other doing WW2’s, the third is running to cones stopping for burpees, plank jacks, and hand release merkins. The groups rotated positions, beginning with the runner going from 7 reps down to 1 of each exercise. We were unable to complete as time ran out…BTTF

    COT:

    • Counterama # 
    • Namerama
    • Announcerama
    • YHC took the PAX out in Prayer

    WE DID IT, a House Party Q, who would have ever thought? Not me! 2 FNG’s made it out. Mickey and Copay. Much love to all the men of F3. I don’t think I’ve ever been around a better group of guys. Special shout out to Florence for spotting me and inviting me (and every other man at Rockwood Park with a pulse) to join the workout 4/16/2022. DTH for presenting me with the opportunity to Q, and Chaplain (my brother in social work) for our talks during morning wood run helping me prepare. Doozy was kind enough to stay back after my first workout and talk to me about F3. One thing that he said to me was that you get out of F3 what you put in it. After a little over 2 months I have to say I respectfully disagree with Doozy. I don’t think I could ever put in as much as what F3 has given to me. Thanks for letting me lead today fellas.

    Sincerely,

    House Party

  • The Pre-Party

    With House Party’s VQ and the Bee Festival about to go down, the atmosphere was electric. 3 runnners hit the trails going counterclockwise around Rockwood Park. Lots of college sports discussion, including some optimism from Florence about his beloved Criminoles. A good time was had by all.

  • Just a simple walk…..

    Due to some travel with some PAX and the desire to keep moving, a few decided to power walk at Satan’s Hill. Got in 3 miles. Nice job fellas.

    Aisle 5 is moving and has a host of great stories to share on next OTB walk. He is out in Buffalo for a few, but looks forward to returning.

    Looking forward to hearing how Cooper loved his birthday gift of seeing Dude Perfect LIVE!

    Travel safely brothers!