Category: Richmond, VA

  • Iron Eyes Cody would approve

    6 trusted servants arrived post gloom, some post Dogpile, to see what catalysts for change the Crucible had to offer today. Some details remain fuzzy but it went a little something like this…

    We met at the new, official meeting place which is the parking lot for the school and we moseyed over to the fields to see if anyone didn’t get the memo but all was good so we had a bit of COP including some stretching along with the usual suspects of SSH, DQ, LBCs, Merkins etc… Then we took advantage of our multiples of 3 and did a triple check which encompassed some running, some balls to the wall, and some hello dollies. Next we completed a lap around the Charlie D Sydnor portion of the AO where everyone’s feet got wet but we survived, then on to a Dora that featured some SSHs, some 2 count mountain climbers, and 300 Carolina Dry Docks for the win.

    Next we decided that it would be a good idea to explore the rest of the AO since it was only the second time we have had a workout there and as we rounded the school and looked out into a field covered with litter everyone agreed with me that the last 10 minutes of the 1st F could be a little 3rd F and we all picked up litter and filled a lawn and leaf bag that YHC had in the back of his truck. Everyone thought it was a good idea and many of us had the thought at the same time.

    Big love to Joey Chestnut for showing up even with his dad, Offshore could not be there (and to his mom for driving him!!). JC is an inspiring young man.

    We followed up the 1F/3F with some 2F at Cafe Zata where we plan to return next week. We are hoping that this AO catches on with the neighborhood and with the guys in THP (who could not attend on this day due to it being a “deep clean” day). Looking forward to next week! Its on the Q sheet so don’t be afraid to grab the Q, we aren’t stingy 🙂

  • We love them too!!

    No fart sacking today.  9 Runners, Walkers and a Rucker took over the streets of Salisbury.  Two things we can all agree on today.   

    1. The recent Graffiti 
    2. No more Pup Cups for Murphy

  • We Just Felt Like Runnin

    Hardywood up to no good, a mosey with Rosie, and YHC packing D. 3.5+ today.

  • DaPile Combo

    YHC signed up for the Saturday Beatdown and traffic came in heavy for all types of Workout options, some wanted to run others…bootcamp. Rolling into the Atlee parking lot, Spit ended up on a solo run the remaining 6 started up the bootcamp and here is what went down:

    COP

    We mosey to the basketball black top behind Atlee High school and circle up for 15 SSH, 15 DQ, 15 good mornings, 10 4-ct Helicopters, 15 arm circles, 10 small 5 big, reverso, 20 LBC’s, 10 scorpions and 20 merkins.

    THANG

    So YHC brought some equipment for this beat down and we set up 3 stations with 2 PAX at each. Jump rope at S1 as the timer, S2 – 1 kettle bell for one PAX and 25 merkins for the partner and alternated with the completion of 25 reps. and Station 3 (recovery) – Frisbee toss between 2 PAX. We rotated with 25 jumps in a row the up by 5 to 50 reps in a row. Once we got to 50 we restarted with S1 -25 squats, S2 Kettle Bell and LBC’s (each partner switched with the rotation so if you had the kettle bell this round the next you performed LBC’s) . S3- Frisbee toss. (Spit Returned after running 3 miles and joined one of the Pairs for this workout)YHC modified the squats when 40 reps came up we did 20 lunges each leg for 40 total then 25 Each leg for 50 total. We pick up the equipment and roll to the parking lot and each PAX posted at a parking space. We did 11’s where we started with 10 merkins, bear crawl to the other side of 2 parking spaces(about 40 feet) for 1 LBC, lunge back 9 merkins, bear crawl to other side 2 LBC’s. Finish the 11’s and have 2 minutes of stretching and the hour workout is done!

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    We have a couple of prayer requests as YHC has a coworker that lost her father this week, Opus had a former student pass from cancer at 12 recently, and Bulkhead’s daughter speedy recovery from a fall that resulted in a broken arm.

    We then posted at Local Cup and Yardsale was there to meet up for some great coffee and conversation!

    It was an honor to lead this morning gents, have a great weekend and enjoy this great cool weather! Cheers…CB

  • The one where Bulgarians chased Gremlins, Dingos became Dildos, and a Solo Rub resulted in a Titty Show

    Deep cuts from the R&B archives christened the morning, thumping base from the DJ’s big speakers set up on the basketball court, while nine SOJ HIM’s assembled. The Q was noted to plant the flag and then drive away, returning by foot. The PAX reluctantly mumbled something about coupons, but with crisp lower temps and a delicious breeze, spirits were not going to be easily shaken this morning. Here’s how DTH introduced the PAX to some new favorite exercises…

    The THANG:

    WARMERAMA:

    • Moseyrama around the parking lot, then mosey to the 2nd BBall court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Line up for THE GREMLIN (A short distance Beast with bear crawls between stops)
    • x6 Reps at 25/50/75%, hit end and reverso 75/50/25% for a total of 6 stops (x36 Reps per Round, with a total of 6 Rounds)
    • Exercises included: 2-ct Lunges, Groiners, WWII’s, Monkey Humpers, Variation Merkins (Wide, Diamond, Carolina), & concluded with Heels to Heaven

    COP #2:

    • Mosey around to the big back lot to find DTH’s truck awaiting…
    • Collect bricks from truck
    • Circle up for DENSITY TRAINING
    • With the tunes a-rockin and a brick in each hand, the PAX completed x15 minutes of the following:
    • x10 Static Bulgarian Lunges ea side
    • x10 Clean & Press ea side 
    • x10 Renegade Rows ea side 
    • Run around the lot
    • Repeato until time called, return bricks

    COP #3:

    • Mosey to the little hill & steps area
    • Partner up for a DORA
    • x100 Merkins
    • x200 Dips
    • x300 Squats
    • Moving partner box jumps up steps, runs around and down other steps
    • OUT OF TIME DURING SQUATS

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  The depth of love between these brothers is clearly evident in the quality of their mumble chatter. Highlights of the morning seemed to surround Last Call, struggling to sweat out Friday night’s handle of bourbon, and questionably mistaking Dingo’s nickname for Dildo – this got the PAX in heaps of laughter, struggling to maintain exercise form, while he tried to explain himself. It was pointed out that you hear what you want to hear, or maybe that you interpret the world through the lens of your own experience. Either way, this got even better when an old dude on a bike rolled through the PAX and commented to Last Call that he liked watching him workout. There was a suggestion that Last Call might give the gentleman a nice little nip show the next time he lapped the lot, but LC declined. Turns out this is the kind of excellent humor is bound to happen at Rock&Roll which always starts with Morning Wood. Of course it was just Chaplain rubbing (I mean running) it out this morning. Overall, the PAX took the two new routines in stride, whether or not they were particularly liked, and YHC blessed them with a familiar little Dora to end the hour. With all that, YHC leaves you with a quote from Alexander Graham Bell to keep in mind:

    “Concentrate all your thoughts upon the work in hand.

    The Sun’s rays do not burn until brought to a focus.”

    Announcements:

    Prayer Requests:

    • Heartburn healing of jaw
    • Fresh Prince healing of leg
    • Doublemint knee healing

  • Hot Po-Tater

    Pax of 10 this morning for what could have been a Hot Potato but turned out to be a Hot Po-Tater work out.

    Arms- Started with 3 sets of Jerkins on the Swings, followed by 5 mins of Burpees, Some Dips and Hang-Ups (pull up bars hold fully extended for 3 count, and then pull-up, repeat 3x, with 20 Dips between).

    Abs- Series of 20 count each of Ab-Ripper X knock offs (Crunchy, Freddy Mercuries, Mercury Freddies, Heels to Heaven, WW IIs, WW Is) with Bear crawls and Crab walks in between. Ended with 50 count American Hammers. Then 7’s of Get Ups and incline Merkins.

    Shoulders- Jack Web, turning it to 11.

    Legs- 3 sets of 20 Squats and 10 Step ups

    Finished with ring of fire, Bear-merkins and another round of American Hammers

    Good times

  • Get your dollar boys out

    Get your dollar boys out

    15 Dogpile boys all agree; Dogpile is not for staying in one spot. Let’s get after it!

    Warmerama:
    20 SSH

    COP1: Mosey to the Bridge
    Escalating Burpees every other Light Pole to the other side.
    Return back – 10 Merkins every Light Pole.

    COP2: Mosey to the Pipeline, Partner up:
    1. Partner 1 runs Pipeline, Partner 2 LBCs, Switch.
    2. Partner 1 runs Pipeline, Partner 2 Freddy Mercuries, Switch.
    3. Partner 1 runs Pipeline, Partner 2 Flutter Kicks, Switch

    COP3: Mosey to Love Hill (Gate was open, it was meant to be)
    Partner up for switch backs up Love hill. 1 Person runs to the marker left by Sippy Cup. Partner 2 Bear Crawls. Then Lunges, Then Broad Jump Burpess. Rotate until both partners have reached the marker.

    COP4: Mosey to the Amphitheater.
    Starting at the bottom, 1 box jump every step, 1 burpee every other step all the way to the top.

    COP5: Mosey to the Penny Stage, grab a Coupon
    Bermuda Triangle. Over head carry coupon to the corner of the fence. Drop Coupon and sprint to each corner until you get back to your Coupon. Over head carry to the 2nd Corner, drop Coupon and Sprint back. Murder Bunnies to the 3rd corner and return Coupon.

    COP6: Native American Run
    From the Penny Stage to the Field, down the sidewalk to the main road then back to the flag. Watch out for runners.

    COP7: Ring of Fire
    10 Merkins while the PAX holds Plank. Repeat until each PAX completes the ring.

    COT:
    Counterama #15
    Namerama
    Announcerama
    YHC took us out in Prayer: Prayers to Ether as he heads off to School. Good Luck Brother.

    NMS: YHC wanted to reach as much of the AO as possible. After 3.5 miles we still barely touched the surface. Dogpile never disappoints. Thanks for letting me lead today Gents. I think we kept the heart rate up and the feet moving; Mission Accomplished.

    Announcements: Get on Slack





  • Alone with my Morning Wood

    With ideal running conditions- completed the paved nature trail, then back to the flag. Spent some time contemplating the meaning of life. First solo F3 post!

  • Fall is here??

    4 Davilians woke to a pleasant Friday morning for a good old fashioned beat down

    Mosey

    invisible jump ropes, hillbillies, helicopters, imperial walkers, leg lifts(R&L), body builders, bear crawl across circle-10 boo ya merkins

    Mosey to bus lot

    “9 innings” (*was supposed to be on baseball diamond, but it was TOO DARK!)

    each man run the circle while other three exercise- run rotation #1run #2 backpedal #3 run w/medicine ball

    1. Shoulder Taps 2. Copperhead Squats 3. WWIIs 4. Hand Release Merkins 5. Monkey Humpers 6.Flutterkicks 7. Plank 8. Lunges 9. Freddy Mercury

    Mosey to soccer field- Each man throws the medicine ball as far as they can- run to the ball- burpee x 2

    Mosey back to bus lot

    50 toe taps

    OUT

    -beautiful morning, beautiful sunset, great group, great chatter– GOD BLESS

  • Murph Practice

    Just on the south side of the James River 5 of F3RVA’s finest gathered for some first F fun. Two goals for the day – 1) get in some practice for the Murph; 2) check the track to see if the start of football practice kept the gate open. We achieved both goals and enjoyed the cooler morning along the way.

    Mosey over to the front office parking lot for a brief warmup and enjoy the new pavement with a few merkins on the way to the track. Yes, the Swamp is now open. There were some signs warning Flatline to stay off the field, well Flatline wasn’t named specifically but we know what they meant. Sticking to the track with a 4 corners forward and reverso.

    Over to the playgound for the Murph Practice – half a round 5 pull ups, 10 merkins, 15 squats, then a sprint across the field and slow mosey (or continued sprint if you’re Doozy) back to the playground. Continue this for 15 minutes – Not sure how many rounds we got done but it was enough.

    Closing out with Mary – highlight being the introduction of the Marching APD’s.

    Always a pleasure to lead out here, most of us could use more pull-ups in our lives and Twin Team is one of the few where we have a chance so why not take advantage when we can.

    -Doozy is heading up to DC on Sept. 11 to run the stairs of the Lincoln Memorial as part of a yearly tradition of the local F3 group and other regions – see him for more info