Category: Richmond, VA

  • The Godfather Returns

    Confused by the day of the week, Johnsonville surprised the Circus Maximus PAX with an appearance at the AO he helped to start.  Sparked by an appearance from such a dignitary, 5 other noble warriors attacked the morning with greater enthusiasm, here is how it went down:

    • COP
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Quick run of the bus loop
      • Merkins
      • LBC
      • APD
    • KB ladder (10, 15, 20, 25 reps, adding a new exercise each cycle)
      • Triceps press
      • Curls
      • Swings
      • Sumo Squats
      • High pulls
    • Run the bus loop
    • 3x check with a run, KB hammers and lawnmower pulls
    • KB 11s with overhead pulls and sit ‘n press
    • Run the bus loop
    • Finish off with some stretching
    • COT with YHC taking us out

    Great work from the PAX.  Appreciated hearing more of the medical missions trip that Pigskin and Gomer just completed.  That was much more informative and encouraging than listening to White Deer talk about his succulent man boobs.  Grateful for good health and the opportunity to be out there despite nagging injuries.  Off to attack the end of the week!

    God is good all of the time!

    Attila

  • Manndate Triple Tiger

    With three at this workout, after warm ups of SSH, DQ, helicopters, arm circles reverse arm circles and 20 merkins we decided to rotate the exercise choice around the group and started with Yardsale with 20 4 count demon crushers, Corned Beef walk the parking lot loop with clockwise around the world halfway then counter clockwise around the world, Trout 40 kettle bell presses, Yardsale Halo clockwise while walking half of loop the halo counter clockwise while completing the loop. Corned Beef 20 lunges with KB each leg, Trout, 5 burpee thrust, run lap around lot loop then 5 more burpee thrusts. Yardsale 5 KB cleans with each side. Trout Run to opposite site 20 Freddie mercuries then mosey to start to finish the work out as we were out of time.

    Numberama, Namerama and we had a great workout this morning.

    Excellent Mumble chatter this morning and you missed a good one as we did more exercises with the healthy discussion so we hope to see you in the gloom soon. Cheers…CB

  • Broga Heads North

    Broga is slowly taking over F3RVA. YHC received the interest for a pre First Watch session and was happy to oblige with a 4.30 session north of the river. Hips and Hamstrings were the focal point of the day as a pair of Brogiis faced the bitter cold of the cool Tuckahoe morning. Bowties were optional but Vineyard Vine mats were required. Good to have some company to get the muscles loose before the beatdown. Pretty soon our numbers will beat out Breakfast Club.

  • The Strategic Moment

    A fantastic five converged on WDog for a midweek beatdown. Here’s what transpired:

    COP in Amphitheater: Deadman Hang // Helicopters // DQs // Cherry Pickers // Russian Soldiers // Imperial Walkers // LBCs // Hand release Merkins // SSHs

    Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.
    100 Jump Squats
    200 Incline Merkins
    300 2-count Flutter Kicks

    5 Box Jump Burpees OYO. Mosey to Rusty Cage

    Rusty Cage:
    Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3x
    Round 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3x
    Round 3: 5 Chin ups // 10 Squats // 15 2-count American Hammers. 3x

    Mosey to Field

    Suicides: 1/4 length run and back, 1/2 length run and back, 3/4 length run and back, full length run and back. Mosey back to the flag

    Numberama, Namerama, YHC took us out.

    NMS: The Strategic Moment is the moment when one discerns is the best moment to ask one’s M if you can go to a game, go out for beers, go to play sports, etc. It is a well-known but often not discussed truth among husbands that one cannot simply just barrel into such requests, but the exact strategic moment must be carefully discerned. This was discussed among us this morning with mutual encouragement and agreement, especially toward Shiplap who is still figuring all of this out.

    Having been in Texas the last 6 days, YHC realized just how grateful he is for this group and how much he misses it when away.

  • 22 at SOT on 2.2.22?

    Coincidence I think not!

    22 Strong posted for SOT this morning to mark a 1/2 century on this earth for YHC. YHC had somewhat of a plan but it started going to SSH!$ pretty quickly sso multiple audibles were called. I want to send out a BIG THANK YOU! to all PAX. I thank god F3 came into my life just shy of 3 years ago. The workouts but more importantly the PAX has been a source in so many ways! I appreciate each and every one of you!

    Mosey to front loop. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,, Flutters, Dollies.  Each PAX complete 101 Merkins to equal the day 2222 total merkins. Scary right? 22 PAX on 2.2.22!!

    The thang:

    Mosey to track. Progressive Triple check. With Runner hitting 1/4 of the track calling for next runner and starting exercises until last person caught up then repeato. Exercises were Drydocks and Monkey humpers.

    Next standard triple. Runner, LBC’s, Merkins

    To the hill. a really confusing exercise was called and quickly 86ed. So switch to love hill with partner.

    To the tennis courts. 4 corners with PAX divided in each corner. 20 of called exercise at each corner. Lap 1 Merkins, Lap 2 LBC’s, Lap 3 squats. Another 21 merkins each to round out the first 80 to make another 2222 for the PAX.

    Announcements: Hump day happy hour: Triple crossing Midlo. GLOW Run 3.6.22 5pm. See slack.

    Prayer Requests: To the 2 officers killed yesterday and their families.

    YHC took us out in prayer.

    Make Today Awesome!  

  • 6 more weeks of winter

    A Sextet of Early Risers dressed in their Wednesday finest arrived on the manicured streets of Tuckahoe to see what YHC had in store for them. 5.30 hit and this is what was rumored to have occurred according to the plethora of security cameras in various yards.

    5.30 struck, slow mosey to the church patio. F3 disclaimer, introductions with a warm up that included DQ’s, Helicopters, Arm Circles, Reverso, Merkins, Rosalitas and LBC’s. Since we were already in position, why not kick things off with Mankillers, always a crowd favorite.

    With a Warm PAX we moseyed down to Country Squire for a triple check that included HRM, WWII’s with runner going to the sign and back. 3 rounds.

    Catch me if you can back up to the triangle. Bernie Sanders with partner doing 1 burpee and sprint. Switch until you reach the triangle.

    Another Triple Check at the triangle. Carolina Dry Docks, American Hammers, Run to the light and back.

    Mosey to the parking lot for laps. Runner runs the lot, partner performs exercises – Bearcrawl, Lunge, Broad Jump Burpees.

    Ab Ring of Fire complete the time. Crunchy Frogs, APD, Oblique Crunch and Hello Dollies

    Names, Numbers, Prayers for those at Bridgewater and Harrisonburg area. YHC took us out

    NMS: Good mumble chatter this morning. Ranging from frozen popsicles to movie recommendations. One Pax member decided to press his junk on the patio window based on his M’s reaction looks like we have 6 more weeks of winter. Great working out with you this morning in the cold. This AO is always a highlight of the week.

  • Can iPhones Spawn with Hotel Room Keys?

    One PAX threw off the lure of the Fart Sack to inaugurate, not for the first time, the AO now known as The Clinic. Temperatures were 70 and sunny (actually 64, but no complainers here). According to the people preparing to charge other people money for the privilege of working out in the Broward Mall parking lot, this is more or less what happened:

    Stretch and moan in the hotel parking lot. Short walk to get the blood flowing. Mosey 1/2 mile, then realize that office key has been left in the car.

    Footnote: YHC has a routine. Hotel room, elevator, car (drop hotel key, office key, iPhone, wallet, and mask in the car AND leave them under the driver’s seat). Handshake, remember that part. UNDER THE DRIVER’S SEAT. YHC has been meaning to carry his office key with him; to quote Splinter from years ago, “We have all been a little tied up at some point during a workout.”

    Route: Lake loop, cross Peters, office parking lot, past LaQuinta Hotel (no arrests in progress this morning), left on 78th/10th (north), left on Federated to Broward Blvd, and return the way YHC came…until…well, visions of Splinter telling YHC, “We have all been a little tied up at some point during a workout.” For 10 years, YHC has run around this area. Today was the first time YHC carried his office key fob. Building access, check. Clean facilities, check.

    Leave the office and BTTVSF.

    Number, name, YHC took himself out.

    NMS:
    After the workout, YHC goes for coffee. To get there, YHC unlocked and opened the car door, reached UNDER THE DRIVER’S SEAT (Handshake, pay attention) and found a hotel key, his iPhone, wallet, mask, and ANOTHER iPhone. YHC supposes someone put their phone under the seat of their rental vehicle and then forgot the phone. Or, perhaps YHC’s iPhone and hotel key had some weird transmorfication. Unclear. The Clinic is never boring. YHC will keep the PAX informed regarding any pictures which may appear on said additional phone.

    Schedule update: The Clinic gathers regularly. Like DaVille, the day of the week changes from time to time. Many weeks, The Clinic happens on Wednesday’s at 5:30, sometimes 5, and occasionally 4:30. Sometimes, Tuesdays. Rarely Monday, though on Valentine’s / Galentine’s Day, the schedule calls for Monday. Almost never Friday. Thursdays are less rare, albeit not frequent. It has never met on a Saturday, nor on a Sunday. The precise start time is always roughly 5:30, though the Q does have some leeway to schedule according to local times, traditions, conditions, and decisions. Nonetheless, The Clinic meticulously starts on time every day it happens.

    UpChuck spits the bit.

  • Year of the Tiger

    4 Davillians came out to get their Chinese New Year started with a bang!

    Today was hill day. Headed into Giles and did hill repeats for the first 2.5 miles. Finished the run with a loop around the schools to get in just under 4.5 miles (Marco Polo ran during the COT to finish with 5 miles)

    Strong work put in by everyone today by pushing the pace on the hills.

    SPIT ON THAT!!

  • Apparently the SOP rulebook is 18 pages

    5 faithful HBR regulars came out to see if Pigskin would be back in the gloom and we found he arrived back in RVA safely to join us. Standing around at 5:29 YHC called an early start with nobody else expected to get us moving:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks.

    Mosey to the tennis courts: Bear crawl halfway, 10 HRMs, run to end. Repeato with Crab walk & burpees, Lunge and jump squats, Broad jump burpees and flutterkicks. Mosey over to DK wall: 25 Donkey kicks, run to end of blacktop, 5 burpees. Repeato with 15 HRMs, then jump squats. Head down to Jerkin Gym, grab a bench. 4 rounds of: 30 Benchkicks & 10 Derkins.

    Head over to field: Run to midfield, WWIIs, then other end. Repeato with Heels2Heaven, then Flutterkicks.

    Jerkin Gym time: 3 rounds of 8 Jerkins. Then over to Heartbreak Hill. Run up 10 HRMs, down then 1 Burpee. 2nd time up: WWIIs, then 3rd time up Pickle Pounders. Back to flag for 1 min of Mary. Atilla took us out.

    Announcements: SOJ HH tomorrow at new Triple Crossing soutside.

    NMS: Good to have Pigskin back in VA, sounds like he had a great time with Gomer on the mission trip. BB title comes from Handshake’s version of the SOP guidelines. YHC has been operating under the assumption that being SOP means just wear shorts in the gloom always. According to Handshake being SOP actually takes into consideration wind chill, number of top layers, hat size, and sexual orientation.

    YHC was prepared for sparks to fly with Atilla and Handshake next to each other on the HRMs to start but no takers. YHC tried to keep us moving as the PAX is ready for some above freezing temperatures. Still a good morning to be out with our F3 brothers.

  • Last day of silence

    18 strong posted for my last day of silence. YHC had a rough plan for the workout but that had to be adjusted due to size of PAX. Thank you all for posting. I really appreciate OC posting in the Browns gear .

    COP- 49 each SSH, 20 LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, ,Russian soldiers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    4 corners: Bumper style. 5 groups, 1 is always running bumping group to next. Exercises were hand release merkins, WWII, SSquats , Monkey humpers. Completed 2 rounds.

    Triple check: Runner, Drydocks and LBC’s

    Mini dora: Runner, 50 merkins, 100 LBS’s, 150 squats.

    Various runs across the parking lot.

    BTF- Someone took off for the flag like a Bat out of Hell.

    Announcements:

    Hump Day Happy hour Triple Crossing midlo, Glow Run March 6th see slack for sign up.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!