Category: Richmond, VA

  • Super 7 of Diamonds

    A brave quartet came out to The Crossing to experience the scorching pavement on the hottest day of the year. Here’s what went down.

    Warmarama –

    Quick mosey followed by SSH’s, DQ’s, Imperial Walkers, Ukrainian soldiers, Helicopters, Merkins, and flutter kicks

    Mosey to the lower parking lot for a Super 7 of Diamonds-

    7 Merkins

    14 WWII’s

    21 Shoulder Taps

    28 LBC’s

    35 Monkey Humpers

    42 SSH’s

    49 Flutter Kicks

    Mosey to the upper parking lot for several rounds of exercises

    Exercise for 1 min. then run the length of the parking lot and back.

    Exercises were merkins, scrunchy frogs, Flutter kick

    BTTF for about 3 mins. Of Mary

    Prayers for DTHs trip to Nicaragua, NTB and his family’s move. Congrats to L. Woods and family for the safe delivery of baby Gia.

    Strong work by the Pax on the hottest day of the year thus far. HIGH HEAT AND HIGH REPS. Cant beat it!

    Thanks for letting me lead,

    House Party

  • Ball Rolls

    The day began with some confusion on the Q: Matlock or Boberry? Both claimed to have signed up and came prepared to lead the assembled group of fine men. Being a great gentleman than I, Boberry kindly gave me the Q and we were off with my bag of tricks.

    Short mosey followed by the traditional Warmarama (SSH, Merkins, Jazzercise, various relatives). Head to the field to put in some work.

    WOD 1: Everyone grab a dodgeball. Ball rolls* 25ish yards, 30 merkins on the ball (10 right hand on, 10 left hand on, 10 both hands on), lunge with the ball over your head 25ish yards, 30 jack knives. Lunge another 25ish yards, 40 squat ball tosses. Repeat.

    WOD 2: team up. HIM 1 ball rolls 25ish yards while HIM 2 do SSH. HIM sprints to HIM 1 and takes up ball rolls while HIM 1 does LBCs. When HIM 2 reaches 25ish yards, HIM 1 sprints to meet him and assumes ball rolls while HIM 2 does merkins. After HIM 1 reaches the end zone, HIM 2 sprints up for 40 ball toss WWIs.

    To get the cardio in, we ended with a few rounds of dodgeball on the tennis courts.

    *Ball Rolls: A ball roll requires one to roll a ball a predetermined distance while bear crawling and using only the head as a means of projection. Commonly used to punish the Grafton High School Football team for swearing at practice or having grades below a B-. They were the bane of my existence during my brief tenure as the worst center in the Bay Rivers District.

    COT: names/numbers. Announcments: Boys Of Summer coming to Timberwolf soon; Memorial Day convergence, check Slack for details. Prayers: Big Rig’s Mom as she moves into the next stage of her treatment.

    Thank you fine men for humoring my lingering ball roll trauma. Special thank you to Boberry. Its an honor to be a member this PAX. Till next time.

  • Fellowship of the Spring

    20 strong at the Forge. Perfect weather for a playlist with lots of lyrics.

    Mosey around the way and down to the low lot for a warmarama. SSHs, DQs, Freddie Mercurys, LBCs, mirkins, etc etc.

    Mosey to the lowest lot for a 4 corners. 10 burpees, wait, 15 since Last Call didn’t hear the first time, 30 squats, 45 mountain climbers, 60 of something else.

    Triple check at the base of the stairs: timer hops up then runs around while partners do step ups and Lieutenant Dans. We were going to do squats or lunges, why not both?

    Base of Mt Chaplin for a quarter pounder on the big section. 25 decline mirkins, 50 LBCs, 75 calf raises, 100 flutter kicks.

    Mosey around to the amphitheater for some box jumps with ascending squats, then ascending descending dips.

    The Cure was on the radio so we naturally did a tunnel of love with the PAX doing mirkins while everyone bear crawled through.

    Mosey back to the flag for some sunrise appreciation and COT.

    Great fellowship, lots of laughs, good way to ring in the morning. Welcome Metroid!

  • Somewhere Different

    No one had the Q at 11 pm on Wednesday, so 19 KB warriors were stuck with YHC.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the band field, stopping to do 20 lawnmower pulls each arm
    • 4 corners with 10, 15, 20, & 25 reps
      • Lung walks and high pulls
      • Around the world walks and curls
      • Rifle carry and tricep presses
    • 3x check
      • KB step-ups
      • Sit ‘n press
      • Run
    • COT with YHC taking us out

    Solid work from the PAX.  Lots of mumble-chatter about White Deer never really doing anything, Fudd showing up 5 minutes later per the usual, Offshore moving, etc.  Welcome to Pork Chop, an invite of Apple Sauce.  Continued prayers for Charlotte and others dealing with serious health problems.

    God is good all of the time!

    Attila

  • Redneck Santa Ruck

    NINE noble nomads gathered for a weekly ruck around Bon Air. YHC wanted to introduce a new challenge to the PAX to find ways to test our readiness and adaptability. To mild success and acceptance, the PAX took turns carrying their ruck in a garbage bag slung over their rather than neatly buckled around their shoulders. Roughly 3.25mi later we returned safely to the flag for COT and Coffeeteria where we discussed a Harvard article about friendship and community. All men present agreed that friendships are difficult the older we get, but essential to flourishing, therefore we should all continue to give this gift of F3 away!

    Announcements:

    • May 16th: NTB farewell potluck

    Prayer Requests:

    • Dr Try Hard missions trip to Nicaragua 4/17-4/24.
    • L Woods’ family welcoming baby Gia to the world!

  • Good Broga Crowd

    Strong number of insomniacs decided to get up earlier than most to enjoy the pleasurable conditions and company of others. Areas emphasized today included glutes, quads, calves, shoulders, hammys and back. Worked in a bit of warrior along with pigeon and the always popular shavasana before we were driven away from the area. Great work this morning gents. Always enjoy stretching it out in the gloom.

  • Track Work

    2 dudes showed up at WDOG this morning and made it happen. We rolled over to the vita track and at each obstacle did 10 merkins and 10 squats – couple times around the track for 200 plus merks and squats.

    Way to work BT – beautiful morning and fantastic way to start the day ! See ya in the gloom brother!

  • Death and Taxes

    Ten taxpayers came out to pay their due the F3 way:

    COP: SSH, Don Qs, Ukrainian Soldiers, Helicopeters, Merkins, LBCs, Scorpion Kicks. Mosey down S Ridge.

    Halfway down we start making our way back up the tax brackets, each bracket we went back down to start a the bottom and work through each bracket

    10% Bracket: 10 Merkins

    12% Bracket: 12 Heels 2 Heaven

    22% Bracket: 22 Jump Squats

    24: 24 Carolina Dry Docks

    32: 32 LBCs

    35: 35 Mountain Climbers (2count)

    37: 37 Burpees

    Time had to be called during the burpees, most were halfway through.

    NMS: Solid work from the PAX taking on all the ups and downs on Ridge this morning. We had the timing almost right as we started on the most painful tax bracket. YHC had some additional block work planned but the truck wouldn’t start this morning, so we will save that for next year. Cause we will do this again next year since the only 2 things in life that are certain.

  • Tabatha Duo

    2 men posted on a beautiful hump day to throw some iron around. The PAX decided to do a Tabatha workout.

    Mosey around parking lot then usual COP

    Tabatha – 30 seconds on, 15 seconds off, 6 sets. The exercises rotated between upper body, lower body and core. Rinse and repeat.

    Some GRAMS to close out.

    Numbers, names, Surf n Turf took us out.

  • Quadruple Notch

    Eight was enough for a great morning at WTH. We started off moseying to the track and doing 2 laps. After that half mile, we circled up for some warmups. Pinto then led us to Three Notch Place and the first cul-de-sac.

    Time to partner up! One partner went right (the longer way) and up the hill to the end and back while the other partner went left to the cul-de-sac and did five burpees and then met their partner on the road to switch. We did it a second time with 3 burpees and then headed back to the original cul-de-sac. Here we circled up for some partner exercises, rotating partners each time: partner merkins with clap, bro-burpees, PLTs & Thor’s (ask Pinto). We then headed back to the start.

    Ran 3.2 miles total and still had time for some Mary. Did LBCs, APDs, Heals to Heaven, Rosalitas and maybe something else.

    And while most of us did 3.2 miles, Mr. Rogers did 5.2 as Wally made him run from home (!) and Lighthouse was nice to give him a ride back.

    Thank you for letting me lead.