Category: Richmond, VA

  • You New

    11 Warriors braved the rain and snow to take part in a Satan’s Hill beatdown. But wait not a drop or a flake in the sky. Undeterred the PAX was ready to roll at the bottom of the hour. According to the penguins here is what went down.

    COP- 20 each: SSH, LBC’s. 10 each: SQ’s, cherry pickers, Jazzercise, Imperial Walkers, Russian Soldiers, Helicopters, Merkins, Drydocks, Flutters, Dollies, Rosalita’s.

    The thang:

    Dora: Runner up the hill, 100 coupon curls, 200 coupon chest press, 300 coupon squats

    Triple check: Runner up hill, Rock copters, coupon front lateral raises.

    Split group in half. Half sprint to top of lot while other do merkins then switch. Complete 2 rounds. Finished with some lunges then stretching.

    Announcements: ROck-n-roll 7am Saturday at Rockwood park.

    Prayers: To PAX and family that have Covid. May they recover quickly. Rosco took us out in prayer.

    Ma

  • 21s

    3 Gloom travelers woke up to a wet but not icy beatdown on the last day of the first week (full 7 days) of 2022.

    COP at the front cover of BWES

    DQ’s, Helicopters, Dead Man Hangs, Russian Soldiers, Imperial Squat Walkers

    Mosey to JRHS under the cover by the track

    21s, the Q will count in cadence to 6 SSH’s and then the PAX will need to silent count in cadence to 21 ending at the same time. If ending is not at the same time the Q will give an exercise, repeto and see how close to exact PAX can get. The first couple tries where a bit off because YHC didn’t do a good job explaining how 21’s work but once YHC explained that cadence would stop at 6 and PAX would count in their heads to end at the same time we came fairly close to a perfect set. YHC had planned to do 5 sets regardless of unity so 5 sets of various merkins where completed

    Mosey to the first parking lot 4 corners 10 – Heals to heaven, 20 – Scrunchy Frogs, 30 – American Hammers, 40 – Sugar Sticks

    Mosey to the long cover in front of JRHS

    Triple check – Partner 1 does Dips, Partner 2 does Merkins, Partner 3 Bear Crawls to the last post and runs back

    Mosey to the bus loop at BWES

    Triple check – Partner 1 does WWII’s, Partner 2 does LBC’s and Partner 3 runs to the far cover and back

    Mosey to the basketball courts

    Burpeecides – Suicides with a burpee at each line

    Mosey BTTF 10 Merkins OYO

    Numbers / Names YHC took us out

    NMS:

    YHC has had a plan to do the 21’s for a while but wanted to wait for a larger gathering then when the perfect opportunity presented itself. Last Saturday came and went with 23 PAX and the thought of 21’s was forgotten. Today was going to be a 21’s day regardless of the numbers or the weather. Thanks to Tobit and Florence for tagging along.

  • A Bakers Dozen

    The finest men in the Richmond area met in the gloom for a beatdown and this is what transpired:

    • Meander around front of the school and back to the Asphalt Playground for COP
    • Mosey off campus over to Reveille UMC. Partner up, P1 Runs down the Parking Lot then Bernie Sanders down the next row and then up the final row and loops around back to the Pavilion. P2 does various exercises across 4 rounds (WWII’s, Flutter Kicks, LBC’s, Hand Release)
    • Mosey over to the Greek Church on the Corner of Malvern and Grove. Round 1 – Bear Crawl across half the lot then transition to Crab Walks. Round 2 – Polar Bear halfway and then transition to a Crab Fish (idea as a Polar Bear but adding a WWII to the Crab Walk)
    • Triple Check – P1 Run to the far end up the lot and Bernie back, P2 does Jump Squats, P3 does WWII’s?
    • Mosey back to flag
    • 1 minute of Mary to close out the 45 minutes

    NMS – it was a great morning to go for a walkabout. After days over rain/snow/ice it was nice to see clear roads and parking lots ready for us. YHC felt bad for our LIFO (TYA) because he was running late after being a great Dad and taking his daughter to the Train Station and he arrived we were nowhere to be found. Hopefully Saab is feeling better since he was originally the Q but he had to put up the Bat Signal since he wasn’t going to make it.

    Announcements/Prayer Requests – No announcements but we did have Prayer Request for Jessup’s mother who is recovering from surgery.

    Thanks for the opportunity to lead.

  • Forge-y Ounces to Freedom

    Four at the Forge for a forty-five minute terra forma fornication.

    Warming up with 20 Don Quixotes, 20 Imperial Walkers, 20 Apple Bottom Poppers (ask Chap), Mirkins, LBCs and a few other things.

    Mosey to the amphitheater. Centipede curb crawl across the bottom step, then up 2 steps and back across and on and on until we curb crawled all the way to the top.

    Inverse bro code Dora: run the steps loop down and around with 100 WW2s, 200 Donkey Kicks, 300 Flutter Kicks.

    With such good mumble chatter we ran it back with another Dora: box jump up the steps, then back down while partner does 100 wall-sit Muhammad Alis, 200 Mountain climbers, 300 LBCs.

    Back to the flag for 20 burpees OYO. Done.

    Gratitude for the clear and crisp morning, and prayers for healing for all those out sick. A special prayer for confidence in the face of fear. Fear is again on the rise, but men of F3 are strong, confident and they lead by example both in their families and in their communities. Live that example every day.

  • Which is the longer route?

    8 Men took to the lots of Timberwolf this morning, debating followed.

    COP – SSHs, DQs, Helicopters, Copperhead Squats, Merkins, LBCs, Jazzercise

    Mosey to Picnic Tables

    2 groups of 4

    Runner around the School, 3 stations rotating – WWIIs, Dips, Incline

    Round 2

    Runner around the school , Box Cutters, Step Ups, Squats

    Lunge to Parking Lot

    Dora

    50 Merkins, 100 Squats, 200 LBCs – Runner does lot and 50 Toe Touches

    Back to the flag, Burpee Shuffle to end time

    Numberama, Namerama, YHC took us out.

    Prayers for Florence’s FIL, Rock n Roll 7am Sat Hardywood Q and Coffee After

    NMS:

    SOJ has been having a debate (mainly YHC) on which school is bigger to run around. Last week we ran around SOT so we did it twice this morning at Timberwolf. Im casting my vote for TW but ill let everyone else post their opinion. Strong work today gents, way to push through the winter cold!

    Duke

  • Looking for Dry Spots

    Seven strong and 4 runners posted for a mid week beatdown. It was tough get up for YHC and he came in hot with a Trio from NM in tow. According to the bus driver here is what went down.

    COP- 20 each SSH, LBC; 10 each: DQ’s, Jazzercise, Helicopters, Imperial Walkers, Russian Soldiers, Merkins, LBC’s, Flutter kicks.

    The thang: In front bus loop do a 4 corners with a 5th group bumping the groups around the square. Do exercise until you get bumped. Exercises Drydocks, Hand release merkins, Squats, Monkey Humpers. Completed 4 laps.

    Mosey to track: Repeat the same 4 corners with different exercises but YHC screwed it up with only 4 groups. Anyway we did one lap. Then ran another lap.

    Repeato in the bottom lot with another 2 laps completed by all.

    Announcements: New AO Rock-n-Roll Saturday 7am

    Prayers: To Florences FIL undergoing surgery.

    YHC took us out in prayer.

    Make today Awesome!

  • Back in the Saddle

    Back to F3, back to school, back to normal?!?   Great to meet the gloom this morning with 6 other noble warriors.  Here is how it went down.

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • KB Beast at the bus drop off lane
      • Lawnmower pulls presses with behind the back carry
      • High pulls with right arm waiters carry
      • Curls with left arm waiters carry
      • Swings with death crawls
      • Sumo squats with around the worlds
      • Tricep presses with lunges
    • COP with YHC taking us out

    A long and grueling KB beast today.  Those death crawls are not to be trifled with.  Solid work from the PAX and excited to see a solid turnout.  Prayers up for those still in quarantine with the Omicron.  This variant spares no one, but grateful everyone is doing fine. 

    God is good all of the time!

  • Key man policy

    Definition: When it’s pouring down rain and 35 degrees the person with the key to the pool has to show up to workout. Thank goodness we weren’t relying on Wilson…

    4 of us were debating on calling it quits or swimming laps up and down the river that was rolling down Satan’s Hill when out of nowhere Nancy Lopez shows up with a key. Grabbed some coupons and did a ground and pound out of the rain.

    Shoutout to everybody who showed up. Way to start the year with no excuses!

  • Solo Tabata at Manndate

    YHC showed up to an empty parking lot at Manndate and here is what went down:

    COP

    Brief warm up of 25 SSH, 10 DQ’s

    THANG

    So broke out the trusty Tabata app (now with music) and proceeded to set up a Kettle bell routine with the following:

    10 total 4 minute Cycles of 8 sets of 20 seconds exercise with 10 second rest and the following list were the exercises:

    Right arm Curl – started with 10 curls this was brutal on the last 3 sets where only 8, 7 and 6 reps were possible.

    Left arm Curl – same as above

    Kettle bell squats – able to perform 13 proper squats every 20 seconds

    Kettle bell cleans – Started with right side 5 reps in 1st 10 seconds and swtiched to left hand for 5 reps for remaining 10 seconds, repeato for remaining 7 sets.

    Skull crushers – 13-15 reps each set

    Alternating lunge – 7-8 reps each leg per set

    Kettle Bell Pushup – 5 reps right side then switch to left 5 reps – hold plank for remaining time…Brutal

    Sit up press – 10-13 reps each 20 seconds

    Around the world – 5 right hand then 5 left hand in 2 seconds

    Kettle Bell swings – 15 reps each set

    Moleskin

    YHC was lonely this morning, but the workout was worth the trip! See you in the gloom soon…have a great day gents…CB!

  • Track Action

    6 strong posted to WDOG this morning and here is how it went down.

    Mossy down the street to the top of the park for some warm up exercises.

    Mossy across the street to the track. As a group we will run to each obstacle and do an exercise that will be called out once we arrive. All the way around the track back to the beginning.

    Mossy back over to the park to the circle .

    Curb Crawls – 1-5

    Mossy to the Flag.

    Beautiful morning fellas thanks for allowing me to lead. Fun to be back over at the track we have not done that in awhile. Great job way to work – see y’all in the gloom.