Category: Richmond, VA

  • Broga House Party

    A quartet of fine, flexible specimen took to the courts of No Toll to bend, flex, and ease into the morning like a warm cup of soup. The conditions were ideal for Broga as we worked on hips, shoulders, back and hamstrings. House Party is jumping into F3 full force and commented on the ever popular pigeon pose. Enjoyed having the regulars in Chaplain and Oyster. Great work gents before the painful VQ that followed.

  • 3 Appear at Daville

    YHC back from a long weekend in Texas was ready to get the week started @ Daville. With the shovelflag planted and two more show up to form barely a fire team, it is time. We begin to mosey to bus loop and here is what happened:

    COP

    We arrive to West entrance on Atlee and perform 20 SSH, 10 DQ, 10 4ct helicopters,15 arm circles, 10 small 5 big, reverso, 10 Imperial Walkers, 10 Ukrainian Soldiers, 10 4ct American Hammers, 10 4 ct LBC’s, 10 Alabama Prom Dates, 10 Scorpions and 20 merkins.

    THANG

    With 3 the triple check is a natural start so we have Partner 1 (P1) -Run a lap around the bus loop as the timer, P2-40 merkins then rests the remaining time, P3-Amrap Step ups on bench. Rotate P3 – runs lap, P2-AMRAP Step ups and P1 40 Merkins then rests. Rotate a 3rd time with P2 runs lap around bus loop, P3 40 merkins then rests and P1 – AMRAP Step ups on Bench. this make one full rotation. We perform 2 more rotations for a triple check.

    Next we mosey to the Basketball court for anther triple check. P1 – Runs 1 suicide on the basketball court as the timer, P2 – 10 pull ups then rests (dealers choice 5 sets of 2 pull ups, 3, 3 2 and 2 just as long as it totals 10 pull ups.) And P3 – AMRAP LBC’s. Rotate as above to complete all exercises and do this rotation 2 more times for a triple check.

    Mosey back to flag for 1 minute of stretching and that is a wrap.

    Numberama, Namerama YHC took us out in prayer.

    Moleskin

    Nice cool morning for a workout and was great to catch up with Phonics and see Piggy Bank continuing to post. Fun mumble chatter and it was an honor to lead this morning.

    Have a great week gents. Cheers..CB!

  • Hawt Potato Is Not a PAX Member

    …yet, so YHC deleted the name from the Q sheet and took the Q at HBR. The Thang:

    COP: SSHs, IWs, DQs, LBCs, Merkins, Squats IC

    Mosey to Jerkin Gym for 2 rounds of 10 Partner Jerkins.

    Bernie up the hill, mosey to the softball field for a Baseball Beast on the softball field. Complete exercises in the outfield grass behind 1st, 2nd, and 3rd bases, run home and return. HRMs, WWIIs, Storm Squats, American Hammers, Jump Squats, Burpees.

    Mosey to the blacktop for 4 sets of Donkey Kicks, Bear Crawl, run to the end and back. 10, 15, 20, 25 Donkey Kicks.

    Mosey to the field for 2 sets of 10 Plerkins (Plank/Partner Derkins).

    Mosey to the wooden benches for 2 sets of 10 Derkins and 10 Step Ups.

    COT

    Announcements and prayer requests: Pinto, LabRat, Gomer’s friend’s family, my dad, Ukraine/Lighthouse family. Blood Drive and The Bridge June 4th. Memorial Day convergence.

    NMS: Welcome to Big Sky from Greensboro, whose Step Up is so powerful, he nearly destroyed a wooden bench. He works with Kubota and plans to tell him that HBR would probably be too tough for him. We went way beyond the virtual Weinke today as the PAX handled everything that was thrown at them. YHC tried to give Big Sky a taste of the best that HBR has to offer. Handshake and Lighthouse voted to not repeat the Lucky Horseshoe because it sucked – sounds like a reason to do it again. Hawt Potato is still available as a PAX name – for a sucker who looks like he would fill in to Q at the last minute.

  • Penance Paid

    14 no 15 Sojourner’s made their misery complete and paid their penance without and then with a Toll at No Toll. 

    Corks were popped on a few new tricks when Juanita’s VQ began with a mosey, then Warm-A-Rama:  DQ, Abe Vigoda, SSH, LBC, Rosalita’s, and Diamond Merkins were done with a without cadence as Juanita grasped the finer arts of a new PAX lingua.  Most exercises started without ready position move or the standard execute command proving once more that actions speak louder than words. 

    Faith took center stage as the Pax Moseyed to the benches to begin to prostrate, pay, and pray for their penance.  “What for,” came the retort, as the Q regularly brought up the six, we’ll skip that and give you ‘How-so’.   Absolution began with (10) vexicon inspired plank to Groiner to Makhtar N’Diayes to plank jack Makhtar N’Diayes up and repeat. Lunge walk to the opposite side of the pristine lawn for (10) 4x4s (burpee to plank, 4 merkins, 4 mountain climbers and up) YHC’s lack of coordination would suggest that more explanation would be necessary to perform proper penance.  I find the below a helpful explanation of the Exicon:

    Makhtar N’Diayes

    From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Senegalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

      120 Merkins later the pax moseyed for a carpenter’s triple check with a midfield run plank Saws and American Hammers. 

    When time ran thick marginally successful suicides were in order, that margin depended on uncalibrated power meters from 25% to 100%.  Tolls were paid with 15 dips and incline-merkins.  Then a final assembly on the tarmac for Danger Zone.

    Penance was sought for an Audible on Jaunita’s namesake but there were clearly no takers even as cadence would suggest a less than sufficient proficiency in the Spanish language. Father forgive me for I have sinned.   

    “Men cannot abandon their religious faith without a kind of aberration of intellect and a sort of violent distortion of their true natures. But they are invincibly brought back to more pious sentiments, for unbelief is an accident and faith is the only permanent state of mankind.”

    Alexis De Tocqueville – Democracy in America.

  • Philosophical Punisher

    3 hit it hard on a perfect evening for another version of The Punisher. Conditions for F3RVA’s oldest and largest evening workout were 70 and sunny. According to the concerned moms walking through the school fields, the following likely happened:

    Mosey to the shade for the COP:

    SSHs x 20
    LBCs
    Flutter Kicks
    Imperial Walkers
    Dead Man Hang
    Reach for the Sky
    Hand-release merkins
    Stretching

    Mosey to the Bus Loop

    Curb crawls. Bear crawl, 1 merkin, crawl bear, 2 merkins, bear crawl, 3, CB, 4, BC, 5

    Mosey back to the shade. Touch-a-Tree. 10, 8, 6, 4. Flutter kicks and squats. Then, burpees for the Round of 2.

    Run to the Picnic Tables under Cover.

    Three-parts…10 incline merkins, 20 dips, bro-code run around. 3 rounds.

    5 Corners. Kubota & Co. asked for this last week. Punisher delivers.

    Round 1: LBCs, hello Dolly, Rosalita, flutter kicks, WWIIs. 20 each.

    Round 2: WWIs (rare, but real), box cutters, reverse crunches, heels to Heaven, American Hammers

    Mosey over to the Road. No go on the monkey humpers, but yes go on the three-part saunter down the street.

    Freddie Mercuries, box cutters, flutter kicks. 10 each, then mosey 3 squares down to the next open square. Do this until the group reaches the parking lot.

    Mosey BTTVSF for some stretching and fellowship.

    Numbers, names, YHC took us out with a reminder to watch our language and forgive others.

    Announcements:

    Let’s keep our brothers who have some challenges in our thoughts. Lab Rat, Gypsy, Tryhard, Pinto.

    Memorial Day Convergence – 7 a.m., Gomer Pyle has the Q.

    June 4: 7:00 a.m. circle up for a Beat Down with the boys from Charlottesville and Buckingham.

    10-3 give your blood at Epiphany Lutheran. Pigskin has done the organizing.

    By noon, you can tell your M that you have visited the imprisoned and helped take care of the sick. Not even Handshake can fall asleep fast enough to botch that set-up.

    FYI – Punisher is going old school, back to Monday workouts (without happy hour) for a while. Chum will post the next happy hour, but likely not in June.

    NMS: These guys rock. Nothing better than some exercise with good pals.

    UpChuck spits the bit.

  • The Takeover is Over

    7 at Hoedown today. Here’s how it went.

    Parking lot at the corner

    10 Lunge Twist Right

    10 Lunge Twist Left

    10 Travolta Right

    10 Travolta Left

    20 Rocky Balboas (toe taps in a plank position)

    20 Deep Mountain Climbers

    10 Alabama Prom Date (one-legged) Right

    10 Alabama Prom Date (one-legged) Left

    Upper Parking lot

    5 minutes of burpees

    Wall Courtyard: 15 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 15 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 15 Lalannes (People’s chair) in cadence, 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall Courtyard: 15 Muhamad Ali (People’s chair) in cadence, 10 Dirty Hookups in cadence, 15 Donkey Kix OYO

    Playground: Teams of three

    Timer: 10 Pull-ups, Dips, WWIIs: Clockwise rotation: 3X

    Upper Parking lot: Pair Up

    Bear Crawl to middle: 10 Hand slap Merkins, Mosey back: 3x

    Wall Courtyard: 11s Angry Donkeys (People’s Chair airpress and Donkey kicks)

    Run around the circular (oval) driveway

    Grassy area in the middle:

    20 Dollies

    20 Heels to Heaven

    10 Merkins

    60 second leg lift

    Tuckahoe Takeover must be over because I was able to sign up for the Q. It’s now starting to get warm in the morning. It wasn’t quite 70 degrees but it was humid. Get ready for the summer! Drink lots of liquids beforehand. And maybe bring something to drink after the workout is over.

    Prayers for Lab Rat, Whitesnake’s neighbor, Pinto and the people of Ukraine.

    Announcements

    May 30 Memorial Day convergence.

    June 4 Blood Drive at Epiphany Lutheran, Please sign up to donate blood at Redcrossblood.org. Also, we need some assistance with the blood drive, You can sign up to help with the Q-signup sheet. There is a tab (worksheet) for the Blood Drive. Less than 3 weeks to go. We have 6 donors out of 37 slots.

     

     

  • Lawn of the Month

    9 strong showed up at Satan’s Hill to shake off the dust of a Tuchahoe Takeover. Back to SOJ Q’s for now. YHC may have mistakenly stated it would be 45 minutes of stretching. However YHC would have none of that.

    A quick COP: 30 SSH’s, 10 each: Imperial walkers, DQ’s, Jazzercise, Russian Soldier, Helicopters, Dead man hang. Let’s mosey. As I took the turn up Otterdale hill I heard the groans from the PAX. This hill is a beast and not the best start to beatdown but we all needed to get better.

    Once at the top mosey to the first side street. Time for the infamous Cul-de-sac tour. 1st sac 50 merkins on each end. Next 3 cul-de-sac’s where double so perform each exercise 3 times (Top and in each sac). 40 LBC’s, 30 Drydocks, 20 Flutter kicks. At bottom of last sac stop at trail head do 10 Mountain climbers at top of trail on sac on other side of trail and at Wilson’s house (Tried to get someone do MT Climbers in Wilson’s yard but no takers.

    A relay sprint about 100 yds. Lunge down hill then mosey BTTF. A quick stretch.

    Prayers to Parker’s and family who welcomed baby Noah at 5:23 this AM. In true F3 fashion Noah made it for the beatdown with time to spare!!

    YHC took us out in prayer.

    Lots going on see Dogpile backblast for a list. Upchuck did a nice job of summarizing.

  • River Ruck

    2 Brightly colored highlighters dawned their head lamps (set to red beam) and headed out to see if they could make a loop through Salisbury. 5:30 at BWES with packs on, head out and up Twin Team turn onto E Brigstock, Right on Mt Hill, Left on E Brigstock and back home.

    Somewhere around 3 miles in 50ish minutes.

    Numbers / Names YHC took us out

    Time to head over to Starbucks and meet the guys for some 2nd F and 3rd F.

    NMS:

    Small dogs and deer don’t like the red head lamp.

  • By the Rockets Red Glare

    Another round of OTB kettlebells is in the books. Draper and YHC flexed and strutted around the facility, to the amazement of the many spectators. Here is a brief summary for your viewing pleasure:

    Warm Up: Arm Circles, Don Quixote’s, Helicopters, Apple Bottom Poppers, Alabama Prom Dates, LBC’s, Arm Stretches.

    Mosey walk to the side of the church for Exercise One.

    Completed a full lap around the facility. First Straight away: Around the Worlds, counterclockwise, Second: Carry kettle overhead. Third: Around the worlds, clockwise. Fourth: Carry kettle in upright position.
    At each corner complete: 10 merkins, 20 WWII situps, 40 squats, 80 Raise the Roofs – we did Monkey Humpers on the first set, but audibled out.

    Back to the Flag for Mary: LBC’s, various plank positions.

    Numbers/Names/Announcements

    Final thoughts: With Draper on the IR, we managed to get in another 45 minutes of zero running. Tonight was quite the setting for a workout with the Rangers group launching rockets in the parking lot for a merit badge. There were also dozens of kids and parents walking around and looking at us like we were insane. The best part was definitely the younger Ranger’s class testing out the kettlebells and commenting on how heavy they are. You got that right, son.

  • Sir! Your dog cannot be in here

    8 men from the Burbs came out to OTB asking the tough questions about life. Should we mow the grass today or is it still too wet….
    5 completed the loop and 3 knocked out 7+ miles through the country club. Well done boys, that’s how you start a Sunday!

    A few things overheard at OTB:
    Gumbo gained 5 pounds listening to POG talk about all the food at the Lebanese Festival.

    Aisle 5 left his SUBARU unlocked at Starbucks and was 100% sure it was going to get stolen.

    Wilson chose to keep his opinions to himself regarding the Baby Formula shortage. But you can all google: BabyFormula/BillGates/Covid/NewMarket

    Nancy Lopez has the Q at Satans Hill tomorrow and he’s a runner now, so bring the right shoes.