Category: Richmond, VA

  • Hey, Siri Pulled Up a Colonoscopy. Anybody Want to See It?

    According to Siri on White Deer’s watch, there was a discussion of the ins and outs and what-have-yous of colonoscopy prep and a beatdown that went something like this:

    COP IC: 20 SSHs, 20 IWs, 10 DQs, 10 Merkins, 20 Freddie Mercurys, 20 APDs

    Ascending Four Corners of an Irregular Trapezoid:

    10 Curls

    10 Curls, 20 Lawnmower Pulls each arm. Yeah, each arm.

    10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension

    10 Curls, 20 Lawnmower Pulls, 30 Tricep Extension, 40 Overhead Pulls

    Mosey to the picnic tables for a Lindsay with Step Ups and Sit and Press:

    30 Step Ups each leg with weight. Yeah, each leg. 10 Sit and Press.

    25 Step Ups, 15 Sit and Press

    20 Step Ups, 20 Sit and Press

    15 Step Ups, 25 Sit and Press

    Take a lap, then, 10 Step Ups, 30 Sit and Press

    Mosey to the bus loop for Paula Abdul Reverse Jack Webb:

    Lunge two posts, 4 Chest Presses, walk back one post, 1 Overhead Press

    Lunge two posts, 8 Chest Presses, walk back one post, 2 Overhead Presses

    Lunge two posts, 12 Chest Presses, walk back one post, 3 Overhead Presses

    Lunge two posts, 16 Chest Presses, walk back one post, 4 Overhead Presses

    Lunge two posts, 20 Chest Presses, 5 Overhead Presses.

    Back to the flag for COT.

    The PAX noted that colonoscopies are recommended for those 45 to 75. Copying Pigskin’s “adequate prep” form to your medical files doesn’t count.

  • Lots O’ Corners

    YHC dragged himself sleep deprived from crying baby 2.0 to welcome 4 of his Brothers to the Gloom. Here’s how YHC woke up :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Russian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG :

    Mosey to basketball court for copious amounts of 4 Corners variations. Each variation had a different movement between the corners :

    Bear Crawl 4 Corners : exercises were 10 HRM, 20 merkins, 30 plank jax, 40 mountain climbers single count

    Lunge 4 Corners : exercises were 10 ball dippers double count, 20 lunges double count, 30 squat jumps, 40 squats 

    Front facing crab walk 4 corners : exercises were 10 crab cakes double count, 20 WWII’s, 30 flutters double count, 40 LBC’s

    Kangaroo hop 4 corners : 10 burpees, 20 groiners, 30 Peter Parker’s single count, 40 Monkey Humpers (THANKS MCGRUFF FOR THE MONKEY HUMPERS IDEA)

    Sprint 4 corners : 10 Heismans, 20 russian soldiers double count, 30 imperial walkers double count, 40 SSH

    Mosey around school and parking lots on a big loop back to Ole Glory

    7MOM : 60 LBCs IC, 60 WWII’s IC, 30 Flutters IC

    DONE

    Numbers

    Names

    COT : Prayers for the Johnson family as they mourn the loss of Brandon Johnson (best friend of Vagabond)

    Prayers for YHC’s friend Kristi Sanders. Her son named Lyric is in ICU after a really bad crash. As of now, the 2 prospects from the Docs are death or needing 24/7 care if he survives. Please pray for a miracle healing and for this young man to be able to walk and talk again. He’s only 20 years old.

    NMMS : YHC has to constantly remind himself and be intentional about being grateful for every day – family, health, A/C, food, clean water, medicine, clothing, shelter, job, transportation and the list goes on and on. Many people don’t have these gifts. Love you all and appreciate the push this morning. WILSON, SORRY YOU MISSED ALL THE ANIMAL MOVEMENTS

  • Why didn’t we Name this AO, Goose Poo?

    9 non Goose type beings made their way to the Forge on a warm and welcoming day. According to the birds that live in the trees this is what happened.

    Mosey to the bottom of the hill COP

    DQ’s, Helicopters, SSH, Imperial Squat Walkers (with some Cadence issues), Russian Soldiers, Dead Man Hangs

    Mosey to the light poles 10 Merkins at each light to the top (X15)

    Mosey to the hill half way down the parking lots

    Elevens, start at the bottom with 1 squat, Bernie to the top 10 Ball dippers per leg run back down

    Various AB exercises at the bottom of the hill, some explanation for Flatty on the difference between Hello Dollies and Rosallita’s but it is a you vs you workout, we also did some Sugar Sticks (AKA Flutter Kicks)

    Mosey to the light poles again (we still have 50 more Merkins to do today) 10 per light pole to the first from the last pole which is 5

    Mosey to the last pole 5 Burpees OYO

    Mosey BTTF

    On your 6

    Not So Lazy, Lazy Boys, American Hammers and Scrunchy Frogs

    Numbers / Names DTH took us out

    Prayers for Flatty’s friend dealing with a tumor

    NMS:

    There was once a large Goose population (Problem) at this AO but it has been noticed that they are not as prevalent as they once where. YHC has to assume that the county finally hired a company to run the Geese off or the Geese just got tired of the fact that the school nor F3 where actually willing to make them their Mascot. There is also a theory that DTH may or may not be secretly walking over to the AO at night with crossbow in hand. If DTH invites you to his house for smoked chicken, well at least it taste like chicken, consider yourself forewarned.

    SYITG

  • Interplanetary Bleaching

    10 juveniles and 1 geriatric descended upon Mary to see what she had to offer. This is what transpired, more or less…

    COT: Ball Lickers and other fan favorites, with an intermittent celestial anal-bleaching observation.

    Four Corners (bro code), Descending Doras, Alternating Derkins/Dips, Tennis Court Crawls, D-Kicks/B-Crawls/Out and Back. All of the aforementioned involved copious running mixed with various Merkins and Ab-work.

    Announcements: Ramp building continues.

    Saab abides

  • First Q in 2022

    Lucky seven PAXs came to WDog for a beatdown and here is how it went:

    Moseyed to the small circle area on Blaton Ave and Police Memorial Way for COP as follows:

    • COP: Dead man hang x10, helicopter x10, Imperial walkers x10, SSH x10, Merkins x10, LBC x10, American Hammers x10.

    Moseyed to the lake for the first exercise as follows:

    • 5 Merkins, 10 WWII, 20 Squat rotating with each only lit light post.

    Moseyed to the corner on Westover Rd and Brandon Ln and then lunged to the next light post for the second exercise as follows:

    • Dora – Partner 1 run to the second light post and come back while partner 2 will do a series of exercises: 100 merkins, 200 squat, and 300 SSHs.

    Due to the interest of time, YHC pulled an audible and moseyed back to the virtual (or meta) flag.

    Announcements:

    • Shiplap FINALLY beat the bidding war and got a house. Yay!

    YHC took us out!

    Peace!

  • Kings Charter Run

    Six men showed up for a cool morning run from Atlee High School lot. We had 3 different distances today and here were the routes. Hash and Fannie Mae took off to run to the Kings Charter Clubhouse and back for 6 miles. Marco Polo was on their heels for about a mile then ran and alternate route to log in 5 miles. Mr Holland, Bulkhead and Corned Beef ran the simple 4.32 mile farm house loop route.

    Numberama, Namerama, YHC took us out.

    Moleskin

    So YHC wanted to assure Mr Holland of a simple 4 mile loop that was easy to navigate…and a good balanced route with some hills, etc. So while in the lead YHC missed the turn back to the access road to Honey Meadows from Kings Charter, quickly realized the mistake and we turned around to get back on track. While crossing over on the access road, YHC tripped and took a spill so a tough run for CB.

    It was an honor to lead the run for the 4 milers and we will see you in the gloom. Cheers…CB!

  • Fun & Games @ Source of Truth

    14 redwoods gathered for a SOT beatdown.

    YHC rolled in hot and we were off.

    Apparently not everyone was bootcamping, as a splinter group of 4 headed West on Midlothian Trnpk.

    Circle up for COP: SSHs, DQs, Imperial Walkers, 5 Burpees OYO, Russian Soldiers, Tempo Merkins, Boxcutters, Crab Cakes

    Mosey to adjacent shopping center

    Partner up for Touch a Tree: Touch 1 tree, return, switch, plank of some description until partner returns. Increase by 1 tree each round up to 5, not touching the same tree twice

    Mosey across Coalfield Rd to church parking lot

    Different Partner up for Touch a Tree: same as above, but non-running partner performs Prisoner Get-Ups

    Mosey to middle of parking lot for 2 rounds of Space Invaders: Forward Lunge for bullets and Bob & Weaves for the Alien Ships

    Use the same space for 2 rounds of Sharks & Minnows, Bear Crawl style. 2 sharks vs PAX until everyone is tagged.

    Mosey back to shopping center, drop for a Crawl Bear between 2 random parking lot lights

    Take a piece of curb at shopping center for Curb Crawl: Dips & Merkins, up to 4 and back

    Mosey to the back of the school, down to the track to the grass hill

    Jacob’s Ladder: run up and down hill with ascending Burpees up to 5 and back down

    Mosey back to VSF for some quick Mary: LBCs and Hello Dolly

    COT

    Honeymoon took us out

    Naked Moleskin:

    No announcements.

    McGruff is the fastest bear crawler in this PAX! He destroyed some minnows. Also, YHC was gassed after the workout when he met up with the runners.

    Thanks for the opportunity to lead, men.

  • Sisyphus comes (back?) to First Watch

    A merry band of 10 Average Joe’s met for some cold weather fun and here is what transpired.

    Round 1 – Start at the top of S Ridge run down a little bit, drop a empty Chinese Soup container as a marker. Bear Crawl back to the start.

    Round 2 – Run down past the first marker and place a new marker. 30 HRM’s and back to the top

    Round 3 – Run down past the first and second markers and then place a third marker. 40 uphill WWII’s and back to the top

    Round 4- Run down past the three markers and place a fourth, partner up. P1 runs to the third marker and back, P2 does 5 Merkins or HRM’s and then Planks for 5 seconds and repeats. Then P2 runs. Repeat 3 times, when completed run back to the start.

    Round 5 – Run down past the four markers and place a fifth, 10 Burpees and back to the start. Circle back to collect the 6 and make way to the Flag before the clock expires.

    Announcements – See Slack for Corned Beefs Ramp Build. Two more people are needed for next week.

    NMS – YHC thought this was the first time Sisyphus was run at FW but he was told otherwise (although no proof has been given). YHC enjoyed the opportunity to lead and thanks Lockjaw for allowing him to Q. This was a milestone workout for YHC. YHC is very appreciative for the drive and focus F3 has given YHC as well as being a Safe Space for Sophomoric Humor at First Watch. SYITG.

  • Just Ruckin’ Around

    YHC had to head downrange to Nahf@ck for work, so Shakedown and Gypsy sent along the digits for some F3HR peeps. It was 70 degrees-ish and sunny at The Boathouse AO in the parking lot of the Tidewater Tides baseball stadium, when three gloom warriors gathered to meet the day – here’s how it went down:

    Ruck up (20-30 lbs each) and hoof it for 2.5 miles at a 18:00 min/mi pace more or less.

    Numbers, names, Sunshine took us out.

    NMMS: One of the best things about F3 is finding extended family of sorts no matter where you travel. Rucking was a new experience for YHC; looking forward to doing more of it back home.

    Make it a great one!

    Doublemint

  • Wrestle or Die

    One PAX less than energetically launched at the Clinic. Temps were actually 70 and sunny. According to the not handicap hotel employee who had a handicapped tag and parked in a handicapped space, heres what happened:

    YHC decides to do loops. about 1.5 miles per loop. 3 loops today.

    Number, name, YHC took himself out.

    Announcements: Fudd is moving back to Westham. Super. Welcome home.

    NMS: Nada. Quiet day.