Category: Richmond, VA

  • Myrrhkins

    4 dutiful husbands sought a brief respite from the capitalistic shopping orgy to find quiet, peace and meaning in the cold, cold gloom.

    Mosey to the lower cul de sac for warmups – SSHs, Don Quixotes, helicopters, imperial squat walkers, etc.

    Lightpole 11s to the lower lot: mirkins and jump squats.

    Lower lot 4-corners: 10 burpees, 20 WW2s, 30 mirkins, 40 2-ct mountain climbers.

    Up against the wall for the Pigskin special: 3 rounds of alternating donkey kicks, people’s chair and balls to the wall.

    Mosey to the amphitheater for a Dora: box jumps up and run around, with 100 WW2s (?), 200 squats and 300 2-ct flutterkicks.

    Mosey back to the flag. Solid workout with no breaks, just movement.

    We ended with a prayer to experience the peace of the season. Buried under all the madness of shopping and running around and obligations and and and…. there is a deep and sacred celebration to hold in our hearts. In that quiet moment before sunrise, we remembered.

  • 2 poles forward and 1 pole back

    11 Strong posted for the night before the night before beatdown courtesy of YHC. 10 SOJ Faithful and 1 traveler from Boston (my BIL).

    COP We did various warm up exercises.

    The thang: Run 2 light poles perform called exercise and run 1 pole back and perform called exercise again. Repeato, Start with 1 Burpee up to 23 squats. Pax all took turns calling their favorite exercises. Ended doing a full loop around school with 23 being right where we started. 23 days of December.

    Lots of mumble chatter including Bob Ross comments which caused me to call for 100 merkins and 50 Drydocks at intervals.

    Way to win the day fellas!

  • A Festivus for the Rest of Us…

    14 friendlies and one shape-shifter showed for a display of feats-of-strength and an airing-of-grievances, of which there were many. This is what transpired more or less…

    Deadman Hang, Merkins, Scorpion Kicks (much maligned), Ball-Lickers (Fan Favorite). Dips and Merkins/Derkins, station to station, 4 iterations. Descending Doras (LBCs, Flutter Kicks, Merkins) with run/bernie across courts. Chicken Peckers, B-Crawls, run out and back (3 iterations). Courts: Bear Crawl, Crawl Bear, Crabwalk, Polar Bear, then classic suicides. Feats of strength: Pax performs exercise while member does pull ups.

    Announcements/NMS:

    • Bodos’ house guest could not reconcile the concept of attending a pre-dawn workout in sub-freezing temperatures
    • TYA took the Q repeatedly during YHC supposed lapses…said-person told repeatedly what he could do with himself
    • Gomer made a brief appearance before disappearing into the ether…
    • Look for those Festivus Miracles wherever they may occur

    Saab abides (when able)

  • Poor Randy’s at SOT

    10 Warriors took to the lots of SOT with a new exercise pulled from the Lexicon.

    COP – SSHs, Randy’s, Squats

    Mosey around AO stopping at various locations for random exercises that keep that kept us dry. We also explored the lower lot so Singer could figure out how large the lot was.

    Great workout, if you haven’t done Randy’s look them up, sound easy but are not. Appreciate the PAX indulging me.

    I hope everyone is enjoying the holiday with family!

    Duke

  • I Swipe Myself

    7 strong came out to a beautiful and wet morning at W Dog for a pre-Christmas beatdown. After listening to some mumblechatter before 5:30 rolled around, YHC decided to switch some spots up to make sure the PAX remained dry, but still feel some pain. Here’s how it went down….

    Mosey over to the Penny Stage to grab a coupon to bring it over to the amphitheater.

    A quick warmerama:

    SSH x 20

    Helicopters x 10

    Arm Circles x 10

    Cherry Pickers x 10

    The Thang:

    Triple Check

    Round 1

    P1: Lap around the Amphitheater

    P2: Curls

    P3: Shoulder Press

    Round 2

    P1: Bear Crawl up the left side of the stage and then crab walk down

    P2: Coupon Press

    P3: Windshield Wipers

    Mosey Back to drop off the coupons and then mosey to the bottom of the hill at the Triangle loop

    Suicides

    Run 25 yards and do 25 squats, run back

    Run 50 yards and then 50 American Hammers, run back,

    Run 75 yards and then, 75 LBC’s, run back,

    Run 100 yards and then, 100 SSH’s then hold for the six.

    Mosey back to the flag for Numbers, Names, Announcements, and YHC took us out.

    Announcements:

    HDHH Today at Final Gravity at 5:45

    Corned Beef is organizing ramp builds for the new year, check out his post for details

    NMS:

    YHC was hoping for more dry surfaces this morning to make more of field trip for the workout but had to adjust and still made for a great workout! A lot of great chatter afterwards with talking about kids and Christmas, which eventually led to the college experience at VMI versus every other college. Props to Ripcord for posting at Wdog a lot sooner than we all expected after the birth of his twins! Thank you guys for letting me lead! Make it a great day!

  • Prepping for Holiday Meals

    While the rest of the RVA F3 PAX was celebrating the 12 days of Christmas with Rosie, a smaller PAX assembled for some ground and pound at a more geographically friendly AO.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • One man DORA – each man completes are reps, dividing the reps into 5 units with a run across the football field in between
      • 100 HRM
      • 200 2x flutter kicks
      • 300 LBC
    • Jack Webb
    • 5 Bernie Sanders up the small hit
    • Mary
      • Reverse crunches
      • American hammers
      • Ring of fire
    • COT with YHC taking us out

    Great work from the PAX.  Plenty of announcement with happy hours and convergences.  Check Slack. 

    God is good all of the time!

    Attila

  • Who needs coupons when you have discs?

    10 almost Merry Pax descended on the great Spiders disc golf course (thank you U of Richmond for having lights on for us) to complete a challenging 3 holes along with some real exercises mixed in.

    Fudd flew all the way from Denver just to partake in this workout (and probably because he has family here too).

    COP #1 – DQs, CPs, DMHs (without counting at first and then with counting – I think I fell asleep briefly).

    Mosey to disc golf course (with Splinter jumping in a puddle) to the second COP.

    Second COP: Merkins, Mountain climbers and ACs.

    Hole 1: Throw discs, bear crawl to disc, throw disc again, bear crawl to disc, etc. plank when done. 3 burpees per shot

    Hole 2: Throw discs, bear crawl to disc, etc. and for Handshake etc. etc. etc. etc. etc. etc. and etc. Admittedly hole is tough with limited lighting and tree limbs galore. 4 burpees per shot

    Hole 18: 25 SSHs, head to tee box, throw and then lunge and etc. Upchuck nearly lost a disc by looking 50 feet ahead of where it actually was laying (I do that with my golf game). 3 burpees per shot

    Mosey to Club Vista Lane halfway down Club Vista do 25 merkins, all the way down do 12 diamond merkins. Mosey to parking lot. Finish with 25 PLTs each, then 25 American Hammers (EF Hutton sounded the flatulence alarm to inform us that our time was up) and then 3 burpees.

    It was good to see Fudd again and to have Kubota join us post booster shot recovery. I am happy I got my booster shot as I am still planning to go to COVID central NYC for a couple days next week. Please put Upchuck’s mother n’ law and family in your prayers as she goes through declining health.

    Happy hour this evening – 5:45 at Final Gravity (eclectic clientele with good beer). Ramp builds next month – see Corned Beef for details. Rock n roll Saturday January 1st at Rockwood Park (7 a.m.)

    Have a merry Christmas.

    Fireman Ed (still a Jets fan)

  • Coffee and Eggnog

    Thirty-three, yes 33, grateful men from far and wide converged on NoToll for an annual party disguised as a beatdown. Cars were rolling in early and often filling up the parking lot and almost leaving no space for Fresh Prince to park when he showed up at his normal 5:32 time. I don’t know how you could leave the AO this morning after that showing without an extra boost of energy to get your day started.

    Warm up with 12 Helicopters, SSH and IWs then on to the main show.

    Going back to the original 12 days and YHC’s VQ for the first few exercises with a couple modifications thrown in for space and fun.

    1 – Dozen LBCs

    2 – Sprints across the field (just there and back)

    3 – Diamond Merkins

    4 – Imperial Squat Walkers (could have used some instruction but you vs you)

    5 – Burpees!

    6 – Dips (bench space was scarce)

    7 – 2 count lunges

    8 – Hand release merkins (modified from decline merkins)

    9 – American hammers IC

    10 – Flutter Kicks

    11 – Crunchy Frogs (a Rosie Favorite)

    12 – Crowd pleasing Broad Jump Burpees

    Amazingly this group of studs blew through the 12 days leaving some time for a ring of fire and 4 minutes of Mary.

    What an amazing morning, it’s been a while since I’ve been to an F3 workout with that kind of excitement. I am always grateful for what I have been given but especially this time of year. It’s been a rough year for many, my family included, but there were many things to be grateful for today.

    Thanks to Tryhard for bringing the Spiked Eggnog and Coffee for the post workout parking lot; Thanks to Corned Beef and Hardywood for making the longest treks to NoToll; Thanks to Bodos for taking us out with his words of wisdom (sorry we didn’t have a lectern to bust up); Thanks to Bleeder for showing up to a bootcamp; Thanks to the 12 days first timers; thanks to the New Market crew for showing up and bringing some of their new guys; Thanks to EF Hutton for posting to all but 1 of the 7 installations of the 12 days; thanks to our guest star, Toga, returning from Nashville; Thanks to those that are injured for showing up and pushing through anyway; Thanks for Big Blue in the parking lot early; Thanks for the sing along this morning; and finally thanks to the 33 men coming out this morning and brightening each others day.

    Everything is coming up Rosie.

    Announcements;

    Rock and Roll – Saturday January 1 – 7 am at Rockwood Park

    Sign up with Corned Beef to build a ramp

    Vagabond and Gypsy are collecting clothes

    The Bridge is a success, go if you have a chance

    Breaking Bread signups are open for 2022

  • My XMas Gift to You All… Fudd

    11 Hills Elevation Chart

    Twelve more than able bodies, most of whom knew what was in store but still showed, gathered to accept YHCs XMas present to you all. Huddle up to admire TYAs gloves AND PANTS before departing towards the golf course.

    The Route

    • Bro-code along Ridgeway to a right on Fairway, stopping at Tapoan to collect the 6
    • 3 intervals up Tapoan, 1 minute up and 1:45 recovery down
    • Short mosey back to Ridgeway, stopping at the road sign
    • 3 intervals up Ridgeway continuing up Ridgeway to a left on Roselawn on the final interval
    • Mosey down Roselawn to the bottom
    • 3 intervals up Ridgeway
    • 2 intervals up Towana
    • Short mosey back to the VSF

    Numbers, names, and announcements before YHC took us out.

    Announcements

    • Going away happy hour for Fudd tomorrow, 5:45 @ Final Gravity
    • Corned Beef is organizing ramp builds for the new year. Check out his post.

    Moleskin

    YHC intentionally gave a strong hint as to what was in store for today. Normally, intervals are a surprise for the PAX, accompanied by groans and expletives. Today was a test to see who would show up even thought they knew what was in store. Thanks to the 11 friends that tackled the day with YHC.

    Congrats to the large turnout at NoToll today as well. Coffeeteria afterwards was a convergence of sorts of two AOs. Good to catch up with everyone.

    Splinter out.

  • Life Below Deck

    Five regulars and one 2.0 showed up for a holiday workout, lights, and good times and left with so much more.

    A lap around the compound to warm us up. COP including SSH, Helicopters, Don Quixote, Hill Billies.

    12 Days of Christmas

    • 1 burpee
    • 1 burpee, 2 jump squats
    • 1 burpee, 2 jump squats, 3 merkins
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks, 10 invisible jump ropes
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks, 10 invisible jump ropes, 11 mountain climbers
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks, 10 invisible jump ropes, 11 mountain climbers, 12 WWIIs

    Over to the picnic tables for Lindsays: Dips and LBCs

    Circle up for Jack Webbs – 1 merkin, 4 shoulder presses, 8 arm circles were the ratios and we went through 10 iterations.

    Turn it over to Chum Bucket for some closing yoga.

    YHC took us out.

    Announcement:

    HDHH this Wednesday at 5:45. See Slack for info.