Category: Richmond, VA

  • Breaking Down Tyranny

    Even with 3 regulars on assignment, FW saw 10 freedom fighters arise to put in work before the dawn of a new day.

    Here’s what transpired:

    Mosey to Henrico’s smallest park.

    COP

    • Russian Soldiers
    • Copperhead Squats
    • Arm Circles
    • Jazzercises
    • Plankorama
    • Mountain Climbers
    • Plank Jacks
    • Heels to Heaven

    Mosey to Cameron/Thom loop

    Solo Dora

    • At 5 intersections 20/40/60 Merkins, Squats, LBCs

    Mosey back to parking lot

    Beast (Up one side, down the other)

    • R1 – Monkey Humpers
    • R2 – Carolina Dry Docks
    • R3 – Lunges
    • R4 – WWIIs
    • R5 – Alternate Wide/Diamond Merkins
    • R6 – Reverse Crunches (Bear Crawl between every other set)

    Mosey back to flag

    Mary (American Hammers, APDs)

    Burpees x 3 OYO

    Numberama, Nameorama, COT

    MOLESKIN

    Every man dies, not every man truly lives.  Oppressed by the tyranny of the 3-day rule, Bacon Bits said give me Freedom and tore down those walls.  Now he truly lives.  May all PAX truly live. 

    ANNOUNCEMENTS

    Ramp Builds – See Corned Beef

  • Take Inventory

    Every now and then it is important to take stock of what you have. In life and just in general, do you have a fully charged phone, do you have gas in your car, money to donate, a watch to tell time, and enough coupons for all your buds when you need them. Seven of F3RVA’s inventory specialists were chipper and awake for a nice sunny and 70 morning at Wdog.

    First up some light stretching, then it was off to the races, literally. YHC gave the pax two options for a race route, the finish line was the same, the Penny Stage. One route took runners down and around Pump House Road for approx. 1 mile. The second route was a straight shot to the stage, which was shorter, BUT it was lunge all the way there. YHC had done some math beforehand and both teams arrived at relatively the same time. Good job teams!

    Once at the stage, we took inventory! Each PAX picked up one coupon each and ran it over to the fence line, and did one burpee with the coupon. One by one all the coupons were carefully inventoried and counted. After all coupons were out in the light YHC counted them up but first each PAX had to guess how many. Oyster won with the closest guess. 35 was his number and there were 37 coupons. After that 37 was the magic number, and we did 37 merkins, 37 flutters, 37 WW2s, 37 Alabama prom dates, and 37 second plank.

    Then put all the coupons back!

    Next up mosey to the bottom of the hill, there we partnered up, 20 bo-ya merkins to start with your partner, then one partner runs to the top does one merkin and the other partner is lunging and alternating bear crawl. At the top 20 more bo-ya merkins, then mosey back to the flag for merkin ring of fire and partial ring of fire abs.

    Moleskin – There was lots of good mumble chatter this morning, Bodos re-told his Uber driver story, and YHC updated everyone on the status of stalled construction at the Carillon.

    YHC took us out.

  • Lets play the Random Numbers Game

    13 Bootcampers and 3 Runners posted on this warm 70 and sunny day with the wind chill feels like 32. According to the full parking lot of bus drivers this is what they saw

    Mosey to the far lot for COP

    DQ’s, Helicopters, Russian Soldiers, Peter Parkers, Merkins, Shoulder taps, run the length of the front of the school and back

    Start the Random Numbers game: PAX gets in a circle YHC has a list of 20 exercises and 20 numbered slips of paper with 3 special marked papers. Each PAX is given an opportunity to draw a slip from the container and PAX does the corresponding exercise from the list. Every 5th draw a run the length of the front of the school is had.

    1. Lap around the school
    2. 10 2 count peter parker Merkins
    3. 30 LBC’s
    4. 40 Squats
    5. 50 Side Straddle Hops
    6. 60 single count shoulder taps
    7. Wild Card
    8. 8 2 count Ball Dippers
    9. 90 Raise the Roofs
    10.  10 Merkins IC
    11. Wild Card
    12.  12 Donkey Kicks
    13.  13 Schrunchy Frogs
    14.  14 2 count Hello Dollies
    15.  15 Plank Jacks IC
    16.   16 2 count Rosalitas
    17.  17 Mountain Climbers IC
    18.  18 2 count American Hammers
    19.  19 Smirf Jacks
    20.  20 Hoedowns IC

    Once all the numbers have been drawn mosey to the Tennis court for some 4 corners 10 Squats, 20 Merkins, 30 LBC’s Time is called mosey BTTF

    Numbers / Names Marmaduke took us out

    NMS:

    YHC did something like this in IN over the Christmas break so last night the plan for turning it into somewhat of a game was hatched. YHC did realize that there are a few kinks that will need to be ironed out but overall I think the Random Numbers game will be seen again.

  • Ramp 1 F3 RVA

    Ramp 1 F3 RVA

    We had our first ramp build with the F3 RVA group and some reinforcements from NewEastern Construction (Ryan Primm, Eduardo Torres and Antonio Mendoza). With the cold temperatures the build started an hour later, but that did not matter as with the motivation and skill of this group we finished the two ramps and packed everything up for the photo shoot by 11:15 am! This ramp was special as it is for a young man (Samar Lemons) who was crippled in a High School football game. The project homes team scheduled this to make sure it was completed prior to the family moving in this weekend. His mom is pictured with us and she teared up when she saw the American Flag as her son wanted to join the Army after graduation from High School. Completed Ramp below:

    The Ramp Team, Pigskin is holding the Banner on the flag side.

  • Tuesday Run of the Anvils

    5 Davillians came out for the new Run/Ruck/Walk option for Daville on Tuesdays.

    Ruck/Walkers – No takers today

    Runners – This was test loop for the group. Heading into Giles and started out on the trail. Took a couple of detour loops before come out near the top for the hill. Ran down the main road and loop around at the back of the neighborhood.

    4 milers – Took the road straight back to the school and did a short loop behind the greenhouse

    5 milers – Took the trail back then loop down to the football parking lot before heading back

    Great run by all

    SPIT ON THAT!!

  • Glitter on the Snow

    The routes were simple in execution, complicated in explanation. Regardless, all made it back on time.

    Off we went via the bat cave, watching for ice. Behind the shopping center and picking up Westham Station with a nice ascent up the hill. Left on Ross to pick up the Culpeper, Thom, Cameron loop to then tread across the First Watch AO to pick up Gaymont.

    4s turned right on University to return to the flag. 5s and 6s turner left to take the Ziontown extension. 5s then picked up Lakewood to University and back home while 6s continued down Forest to take Rock Creek, Baldwin, Westham Pkwy to University.

    Marv took us out in excellence.

    Moleskin: While waiting for 530 to roll about, Splinter spotted green glitter in the snow. Discussion and debate followed with speculation as to its origins. Unicorns? An art project that went sideways? Fell off of one of the Pax member’s clothes after a night out? One may never know.

  • That doesn’t look like Gumbo

    The car’s thermometer read 28, and the weather app read the same but said it would feel more like 22. Neither was correct. It was sunny and 70 as 11 members of the PAX congregated at NoToll for a post NFL Playoffs Wildcard Weekend beatdown, which was rumored to go something like this:

    Thang

    Plank for the stragglers

    Mosey to main soccer parking lot for COP: SSHs, DQs, Russian Soldiers, Merkins, Crab Cakes, Hello Dollies

    Mosey to shelter for Lindsay Loops: run a loop around the field, then perform 40 reps of Squats & Carolina Drydocks in combinations of 10/30, 15/25, 20/20, 25/15, 30/10

    Mosey back to main soccer parking lot for Triple Check: Pole Smokers, Conveyor Belts, Run across parking lot & back

    10 Burpees OYO

    Mosey to field for Triple Check: Dips, WWIIs, Run across field and back

    Mosey back to main soccer parking lot for Arc Loader: Bear Crawls, Crawl Bears, Crab Walk, Bunny Hop, Duck Walk, Inch Worms, Polar Bears

    Mosey back to VSF for Bob & Weaves

    NM

    It has been a while since YHC has lead a workout. Thanks for the opportunity, Gumbo, and sorry you couldn’t join us.

    Announcements

    Vagabond is raising money for a charity by doing a Polar Dip at VA Beach on Feb 5. Contribute or join him.

    Florence is leading Saturday’s Rock & Roll.

    Doozy is leading a Humpday Happy Hour on Feb 2 at Triple Crossing Brewery in Midlothian (corners of Winterfield and Midlothian Tnpk). He’s requesting that more M’s attend, so that his M has more M’s to hangout with.

  • Heartbreak Dress Code

    I pulled up thinking I was a few minutes early and Handshake was already there. Oh no! I’m either hallucinating or I have to buy a new watch! But no! Handshake was early! After standing around admiring each other’s attire (nice silver tights modeled by Offshore, Honeydo’s bare knees and Attila’s Hoodie) and letting our blood congeal, we started.

    Mosey, high knees, karikoke left and right in the parking lot.

    Warmup: At Parking lot by benches: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise

    Warmup: Run to other side of Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise

    Warmup: Back to Parking lot by benches: 20 Squats, 10 regular Merkins, 15 Crunchy Frogs, stretching exercise

    To the benches: 10 Dips, 10 step-ups and 10 derkins, all in cadence: next 8 of each, 6, 4 and 2.

    Next, we moseyed over Pemberton parking lot for BLIMPS: 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks and 30 Squats

    Next to Pemberton Elementary School wall:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    Moseyed back to the Quioccasin Parking lot for 11s: Mike Tysons and WWII.

    Take out by Handshake

  • Alley dice, chicken wings, and beer

    Eight posted for the second Punisher of 2022 – relocated, by design, to Bingo Beer in Scott’s Addition. A few of us met early to do a few exercises to Yahtzee dice behind the brewery and we caught up for a social thereafter. We discussed doing the same sometime in February. Will let you know.

  • So much for resolutions

    Three posted for the first Punisher of 2022. Brief mosey across the parking lot and through a couple of inches of snow to the circle in front of Linwood Holton Elementary for our warmup. Relocate to the covered patio nearby for 22 reps of 10 exercises, repeated once – 2022. Next, a few rounds of a medley with a Burpee, a few Donkey Kicks, etc. Finish with a few LBC rounds. COT and YHC took us out.