Category: Richmond, VA

  • Mile(s) of Fun

    1/12/26

    Q: Spine

    PAX: Wojo, Handshake, Data, Pigskin, Salt Lick, Vandelay, Oyster

    We met on a crisp, clear Monday morning.

    Warm-Up: Thorough stretch routine, circle arms, arm circles, Don Q’s


    Leg-Killer Mile (#1): 1/4 mile running, then 15 cadence count lunges, 20 squats, 25 cadence count side straddle hops. Repeat 4x at every 1/4 mile

    5 Burpee Interlude

    Mary Mile (#2): 1/4 mile, then 15 cadence count flutters, 20 LBC’s, 25 Alabama Prom Dates. Repeat 4x at every 1/4 mile.

    This took the entire 45 minutes.

    COT. As I do, we did a share round of highs and lows (prayer requests welcome as part of this before ending in the ball of man.

  • We were able to feel each other’s bells

    17 PAX arrived in the windy confines of Mills Godwin HS ready to work on their physiques for pool season in just over 4 months. It was a relatively quiet and odor free crew.

    COP: DQs, 1 burpee OYO, Helicopters, 2 burpees OYO, Jazzercise – 3 burpees OYO, merkins – 4 burpees OYO, Freddies – 5 burpees OYO little bit of stretching. Head to bus loop

    Quadruple triple check with Squat Thrusters, chest press, curls for the ladies and the pacer runs to the end of bus loop does 1 burpee and then runs back. Stay in bus loop

    Death crawls for a couple hundred feet, lunge for a couple hundred feet, rifle carry and then halos each side. The halos got really tough (or my shoulders are week or both). mosey to nearby wall.

    Tried a new exercise which was wall sit, pass someone’s bell do two curls pass it to your buddy to the right. This took awhile and we were able to handle/touch everyone’s bell. Some bells were large and heavy, some not so much. You do the best you can with the bell that you have. Add in 10 donkey kicks. Go to side of school for Dora time.

    Dora: 50 burpees, 100 coupon American hammers, 150 coupon calf raises.

    Finished with a DMH for a minute.

    Bridge on 1/24 – talk to Pigskin if you are interested. If you have not been yet, please strongly consider attending. Good cause and a good time in one. Frozen triangle – 2/7 – see slack for details.

    Prayers for Fudd’s sister, Handshake’s niece, Gypsy’s father n’ law and all those who are suffering or recovering from the flu.

    Thanks for letting me lead!

    Fireman Ed

  • Everyone Knows It’s Windy

    Start at the flag, Jog to the tennis courts, its windy

    Warm Up: Side Straddle Hops; Helicopters; Copperhead Squats; Merkins; WW2; Arm Circles (all count to 15 because its 1/15)

    Workout1: Divide into Pairs. Chase the other, for a lap (Q needs to give better direction on this moving forward):

    • Lap 1: Rotating Squats;

    • Lap 2: Bear Crawl

    • Lap 3: Broad Jump Burpee

    Workout 2: On Football Field – Four Corners Escalator:

    • 1st Corner – Burpees (10)
    • 2nd Corner – Merkins (20)
    • 3rd Corner – Squats (30)
    • 4th Corner – Monkey Humpers (40)

    Workout 3: DORA on the sideline of the football field:

    • Run to first hash / 50 Carolina Dry Docks
    • Run to 2nd hash / 100 Jump Squats
    • Run Across Field / 150 Plank Jacks

    Workout 4: Triple Check at Stairs:

    • Step Ups
    • WW2
    • Tooth Fairy Stairs

    On the way back to flag, stop by wall:

    • 20 count Muhammed Ali/10 Donkey Kicks
    • 15 count Muhammed Ali/10 Donkey Kicks
    • 10 count Muhammed Ali/10 Donkey Kicks

    Mosey Back to Flag, circle up and hold plank, each PAX rotates getting to do a pull-up on the DTH pull-up car-bar (pretty creative contraption, if I do say):

    • Numbers; Names
    • Announcements: Check Slack for The Bridge; Frozen Triangle (2/7); Dry January; Futsal Training with DTH (1/24); Q Source at the FORGE after workout every Thursday; Snuff – You bring it, he’ll brew it (coffee wanted/needed)
    • Prayers

  • Tomato Commitment

    We had one show up for the run and 2 ruck this morning. We did about 2.25 miles towards Kroger and around to clubhouse to finish and runner ran 4 miles this morning going over bridge to community around the Baptist Church and returned including the Bojangles Loop.

    Numberama/namerama – Bam took us out in prayer.

    Great ruck with Bulkhead this morning and we were talking about business where things have to be done right with no room for mistakes in new business arena.

    Great workout this morning gents see you in the gloom soon.

    Cheers….CB!

  • Awkward Partner Ups

    6 strong for the latest edition of The Crossing – F3 RVA’s premier 6pm workout. Here is a brief summary for your viewing pleasure:

    Mosey lap around the parking lot, mixed in some side shuffles, Bernie Sanders, Mummy Kicks, etc.

    Warm Up: Jazzercise, Helicopters, Ukranian Soldiers, Hand Release Merkins, Freddy Mercuries, Rosalitas, Hello Dollies, Heels to Heaven. I might have missed a couple.

    To the back of the parking lot for Exercise One: Partner Ups:
    Partner Leg tosses: 2 sets
    Partner WWII Sit ups : 2 sets
    Human Decline Merkins: 2 sets
    Partner Alabama Prom Dates – demo only
    Partner Dips 2 sets
    Booyah Burpees
    Wheelbarrow Carries across the parking lot

    Mosey to The Wall for Exercise 2: Triple Check
    Donkey Kicks, Balls to the Wall, Runner

    Exercise Three: Ab Circle. PAX pick and lead an exercise:
    Flutter Kicks, WWII Situps, Romeo’s, Heels to Heaven, LBC’s, one other.

    Back to the flag and time is called!

    COT with YHC taking us out.

    Final Thoughts: It was great to see Romeo back out for the second straight week. He even created an exercise! Keep posting. I have periodically heard jokes about doing Partner Alabama Prom dates – well tonight, we gave them a shot. It was an epic failure as YHC could barely thrust my groin off the ground. Might have to go back to the drawing board on that one.

  • Cold Hands, Warm Hearts

    Six champions of Westhoe found their way to Mary for a Thursday beatdown. The conditions were cold dark and windy, but it was 70 and sunny in our hearts. Here’s what happened:

    COP: Helicopters, DQs, Ukrianian Soldiers, SSHs. Mosey to field

    Tree Ladder: Run as group from tree to tree and perform exercises together.

    • Tree 1: 10 Merkins IC
    • Tree 2: 20 Squats IC
    • Tree 3: 30 Flutter Kicks IC
    • Tree 4: 40 Mtn Climbers IC
    • Tree 5: 50 LBCs IC
    • Tree 6: 40 2x Mtn Climbers OYO
    • Tree 7: 30 2x Flutter Kicks OYO
    • Tree 8: 20 Squats IC
    • Tree 9: 10 Merkins IC

    Dora: At the tennis courts, break into pairs for a Dora

    • 100 Merkins
    • 150 LBCs
    • 200 SSHs.

    The Block

    4 rounds of a Block of Exercises, with increasing pace intensity in each found. PAX complete as many rounds as possible in the given time. The exercises were: 20 2x Flutters / 15 Squats / 10 Merkins / 5 burpees.

    • Round 1: 4 mins AMRAP. Easy pace
    • Round 2: 3 mins AMRAP. increase intensity 20%
    • Round 3: 2 mins. AMRAP. increase intensity another 20%
    • Round 1: 1 min AMRAP. Everything you’ve got!

    Mary: End with some Mary- American Hammers, Freddie Mercuries, WW2s.

    Numberama, Namerama, YHC took us out.

    NMS: Parking lot coffeeteria is always a good time. Tclaps to new guy Elway who has posted 3 times since Saturday. Great work men!! SYITG

  • Norwegian 4×4

    The cold and wind scared away all of the Timberwolf pups today. YHC and Woodsman paid no mind and went about our workout. To the track!

    lap around to warm up, light stretching but it was cold so we needed to get moving. Decided to do 4x4s. Run for 4 minutes at 80%+ of max heart rate, then walk for 3 minutes. Do that cycle 4 times – great for VO2 max!

    lap around school to close it out

  • Wonderful Gloom in January! Cul de sacs!

    today fell on Pinto to take the reigns, after a week away eating and drinking with 6 -20 something aged kids I was ill prepared to take the lead. Cul-De-Sacs we went running to. We did 10 of them with 10 merkins, 15 LBCs then stopped 2 more times for 12 rounds. 3.6 miles covered, extra time allowed for Mary with Fredy mercuries, American hammers and WW2s to close us out.
    good mumble chatter about little kids with inquiring minds , sibling dynamics and pecking order. Always great to be out with our Brothers.

    the bridge coming up on 27th and frozen triangle on Feb 7th

  • Always Going Hard at The Lumberyard Part 3

    F3’s New Kent originals emerged from the gloom for a glorious OTB beatdown!

    Warmarama – Do some parking lot stretching, mosey and get on the field for YHCs march of pain. Mosey.

    Bleacher Creatures – perform 5 reps of the following: Dips, Incline Merkins and creature crawl into 5 Derkins. Do at all 6 Bleachers. Mosey.

    Stop by the batting cages – each PAX takes a fence panel wall sit at 10 seconds, the PAX in the back moves to the following panel ahead while PAX 2 counts to 10. Continue until running out of fence. Mosey.

    PAX takes turns performing 3 slow pull-ups for 5 sets. Mosey the trail

    Trail sign mosey for a half mile. 10 reps at every post. 3 posts of of V Crunches, 3 Posts of WWIIs, 3 Posts of Copperhead Squats.

    “Finish Him!” – 11’s – Mike Tyson’s / Burpees

    Thanks for joining YHC on this OTB journey this gloom Choo Choo. I hope you had as much fun as I did.

  • Bombay

    13 grown-boys ran around at The Woodshed this morning. YHC noticed a new illuminated area nearby so we went exploring…

    WARMARAMA – Moseyed down towards the new light poles and back to the circle. Gave the mission, stretched out and got into it.

    COP #1 – Light Pole Alley

    • Hit each pole on the way up and perform exercises at each. WW2’s and Squats for Round 1. Monkey Humpers and Merkins for Round 2.

    COP #2 – 11’s

    • Bear crawl and crawl bear with incline and decline merkins.

    COP #3 – Audibled to some jogging and merkins after the bear crawls forced basically the entire PAX to modify.

    ANNOUNCEMENTS

    • Heist had a couple but YHC can’t remember. Hit him up!
    • FNG was given the name “Lil’ Bird”

    PRAYERS/WINS

    • Dr. Scholls’ situation with family
    • Wildcat’s treatment
    • YHC baptized a buddy over the weekend

    Love y’all and I mean it!