Category: Richmond, VA

  • Bear Necessities

    7 had a blockbuster of a time at this week’s First Watch! Coffee was great too!

  • Numerology

    At Circus Maximus, we did numerology. We did a triple check with 4 exercises and 5-man teams. Latter, we did 11s with 10 people.

    Warm-up:

    SSHs, Don Quixote, IWs, Ukrainian Soldiers, Hamstring stretch,

    Partner up:

    1 partner carries both bells, other does 10 merkins, around island to the end of the walkway closest to where we begin.

    Divide up into 2 teams with 4 partners and do the following 3X:

    Goblet squats

    Overhead press

    Situp using KB to anchor feet

    Timer runs to end of walkway and back

    Next, go to courtyard with your teams and do the following 3X:

    Steps ups

    Curls

    Jackknife

    Timer runs around the courtyard

    Back to middle of walkway and walk between the middle and the end of the walkway:

    11s: waiter carry between

    Triceps and Racked Lunge (both legs count as 1)

    We didn’t finish.

    Back to the flag.

    Announcements:

    2nd Tuesday lunch on the 12th. Location to be announced.

    Matthew 6:34 is “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

    There is more than one of these “don’t worry about the future” verses in the New Testament. This one is easier for me to grasp. To me, it says focus on what’s you’re doing right now. Where I used to work, we periodically hired consultants to promote various ‘programs’ such as the Quality Improvement Process. One of the programs had the mantra “Be Here Now”. I liked that. Focus on what’s in front of you. I don’t mean to suggest that you don’t think about and plan for tomorrow. But like many people, I try to multi-task. That often doesn’t work out well. Try to deal with what’s in front of you right now and get that done right so you won’t have to worry about it later because you messed up what you were doing right now.

  • What is pain?

    5 HIM posted on time at 45MOM (and one LIFO joined us about halfway through) for a strenuous Fudd beatdown. Here’s what occurred:

    Warm up lap around the block

    Disclaimer then COP in the field:

    SSH x 20

    Merkins x 10

    Deadman Hang, then again with alternating leg crossovers

    DQ x 10

    Line up on the south end of the field for further warmup while moseying back and forth (North, South) across field………high knees, butt kickers, karaoke, backwards jog, lunges, elbow to instep lunge, then bear crawl to the fitness track.

    Triple Check/Four Corners……3 rounds….run 1 lap around the track per round, stopping to do assigned exercises in each corner

    Rd 1: Squat x 10, pullups x 10, HTH x 10, Dips x 10

    Rd 2: Merkins x 10, Hanging leg raise to bar x 10, alternating toe touches x 10, hanging lat pulls

    Rd 3: Partner up for partner carry. Teams alternate carrying each other while stopping in each corner to do LBC’s x 30 then Flutter kicks x 30 then repeato until done.

    Mosey to the field for 11’s…..burpees and V-Ups…….Started with 10 burpees and 1 Vup and ran out of time once we got to 4 burpees. Moseyed back to the shovel flag for Numberama, Namerama, COT. YHC took us out.

    NMS: Humidity and anticipation were both high as Fudd posted for his second Q following his return from CO. Banter started early as it always does when TYA and Fudd are together, and the rest of the PAX seemed happy to join in as well….glad to be free of the fartsack for one more day in the gloom. YHC heard a wise man once say that “Pain is weakness leaving the body.” Pain was indeed felt by all this morning as YHC never wants a PAX to post to one of his Q’s and leave feeling like he did not get a good workout. TYA questioned whether the first evolution was a triple check or a four corners…..YCH believes it was both. Bodos showed up around 5:53am just in time for Round 3. This gave us 6 PAX which allowed YHC to audible to partner carry, which pleased all PAX to great lengths. #TCLAPS to Bodos for having the balls to post anyway, despite the partial fartsack and ensuing late arrival. #TCLAPS as well to Pre for running everywhere despite his avowed dislike of all things running. Anthrax and TYA both were moving like greased lightning, causing YHC to second guess their AARP memberships, and Seymour and Bodos were giving YHC a run for his money during 11’s. In short, everyone put out, felt pain, and became stronger because of it.

    Prayer requests: Seymour has a new dentist starting in his practice this week….prayers that this person brings high moral values and excellent skills. Prayers for men under the age of 30 which seems to be the demographic for recent mass shootings. Prayers that F3RVA can have an impact in this community, reach not only men under 30 but all #SADCLOWNS that need this brotherhood. “The prayer of a righteous man is powerful and effective.” James 5:16

    Never stop chasing the wabbit!

    Fudd out

  • 4 Men and 20 years ago

    ….this workout would have been a little easier as a younger man. YHC and Honeymoon rolled into No Toll to find pretty much the lone survivor of the Edgewater/Roundtrey PAX, AKA Mcgruff, and a bullseye getting some pre run work in. At the count of the trash truck we were off.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Horseshoe- Run the trail shoe starting at 5 increasing by 5 on after each run completion. WWII’s Merkins, SSH’s, MErkins, Drydocks, Monkey humpers, etc.

    1/2 merkin mile- Run 2 laps completing 10 merkins and 10 lunges at each turn.

    4 corners: Tennis courts- Jump squats, LBC’s, SSH’s and something else hard

    Announcements: HHH coming to SOJ.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • Punching the Penguin

    A handsome set of Forge regulars showed up for superhero training. It was humid, and exhausting, and a perfect way to choke out the Jester of excuses and sloth.

    The THANG:

    WARMERAMA:

    • Mosey to the flagpoles and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Mosey down to the lower lot

    Batman Workout: 

    • 10 sets is the goal
    • Each set:  x20 squats, x40 Punches, x10 Ball Dippers (2-ct), x10 Merkins, x20 Shoulder Taps, x20 Mtn Climbers (2-ct), x10 WWII Punches, x10 Straight Leg Raises, x10 Am.Hammers (2-ct)
    • After each set, run the parking lot loop

    Mosey BTTF:

    • En route hold Al Gore for Doozy putting the headlock on a local sad clown walker
    • Bernie up the hill BTTF

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  So apparently great minds think alike, considering Florence did a version of this Batman Workout at R&R last Saturday while YHC was out of town. House Party was the only one who had the “pleasure” of double dipping, and informed me after that they’d done the x10 sets of each exercise in succession rather than in circuit. Either way, The Batman workout is a absolute smokefest. TClaps to Fresh Prince who finished all x10 Rounds and did an extra round while we ran down the clock. YHC completed 8, and pretty sure Doozy quite nearly got to 10. YHC closed out our COT with a testimony and encouragement to reconsider to quality and quantity of that which we consume, which the QSource specifically refers to as The Queen. It doesn’t matter how much we workout if we are loading our systems with junk. Choose something to give up for a day or a week, and use the ensuing hunger you feel for that normal indulgence to pray/meditate or consume something healthier. Accountability matters, so tell a brother what your doing. Love, DTH

  • Just to guys rucking with a dog

    YHC expected a bigger showing for a gorgeous Sunday morning at OTB. But he stood alone with his dog until just prior to push off aisle 5 came screaming in. Apparently he had to drop the kids off at the pool prior to departure. 3.5 miles covered. great F2 with aisle 5 afterwords.

  • Getting back on the SOJ Q sheet

    7 bootcampers 1 walker and 3 runners made their way out of the Gloom to see what YHC and Posey had in store for them.

    Mosey to the bottom of the hill for the COP

    DQs, Helicopters, Imperial Walkers, Cherry Pickers, LBCs

    Doozy Q – Mosey to the track for a Merkin Mile – one lap around the track stopping at the start and finish of the straightaways for 10 Merkins X4 gets to the mile

    Posey Q – Mosey up the stairs Triple check Partner 1 does wall sits, Partner 2 does American Hammers, Partner 3 runs down the stairs on the far side and back up the other side

    Doozy Q – Mosey to the tennis courts 4 corners corner 1 10 ball dippers, Corner 2 20 squats, Corner 3 30 Heals to Heaven, Corner 4 Calf raises Repeato same exercises Bernie to each corner

    BTTF – for an AB ring of fire PAX holds best Schrunchy Frog start position while Rosie starts with 15 of his favorite AB exercise and it works its way to the left, each HIM does their own favorite AB exercise.

    Numbers / Names Florence took us out

    NMS:

    After being gone for a week getting back on the SOJ Q sheet was a must for YHC and now that baseball will be on a short break Posey wanted to start going to some of the beatdowns. YHC told him that the beatdowns are free of charge but the cost is what you put into it, he will be on the Q sheet from time to time for sure.

  • All Together Now

    On a fine morning, south of the james, 8 High Impact Men got together in an effort to get better, the be more Prepared. According to the gentleman coming out of the woods that may or may not have been Bullseye….. this is alleged to have transpired.

    Start out of the gate with an Indigenous People Run AKA Shake N Bake with one burpee and run to the front all the way to the pavilion, each PAX going twice. Circle up for disclaimer, and F3 Mission: “to plant, grow and serve small workout groups for men for the invigoration of male community leadership“

    COP

    Invisible jump rope 

    Dead man hang

    Jazzercise

    Hairy Rockettes 

    Collard pickers

    Scorpion kicks

    Pretzel twists

    next up the Quarter Pounder

    25 HRM

    50 squats

    75 American hammer

    100 LBC

    number of reps = how many yards you run, Bernie Sanders back each round. Mosey to adjacent field for:

    4 corners lady of the night style:

    10 Carolina dry docks

    20 WW2s

    30 monkey jumpers

    40 SSH

    After some consternation we all got the proper amount of running and dry docks. Back to Pavillion for:

    Mini Dora:

    Partner up and complete:

    50 Dips

    75 Pole Smokers

    100 LBCs

    Then BTTF the way we came. Start as a group, end as a group. Names, Numbers, Fresh Prince took us out.

    announcements:

    Talk of a southside HDHH, details will be forthcoming.

    Yesterday YHC was asked, “why are we doing this?” The answer given was ”to prepare for life” YHC still feels this is appropriate for F3. We are preparing ourselves to be better fathers, brothers, friends, bosses etc.

  • Post July 4th Hangover

    It appears that headcounts were the victim of vacations and Tater’s pool party.  With that said, three faithful warriors battled the gloom and HBR this morning.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the parking lot for a burpee march – hit it spot with a burpee, going all the way across, end with 20 WWII sit-ups and 20 APDs; rinse and repeat 3x
    • Mosey to the HB Hill for an arch loader up the fill with 20 reverse crunches and 15 2x American hammers
      • Bear crawl
      • Crab walk
      • Bear crawl
      • Duck walk
      • Bear crawl
      • Cheetah sprint
    • Jack Webb on the softball field
    • 3x with weighted squats, FM and a run
    • Mosey back to the flag for COT with YHC taking us out

    Great work by a loyal and faithful PAX.  God is good all of the time!

    Attila

  • A Bit Loopy

    A PAX of three shook off the cobwebs, put out that smoldering sparkler from the night before, and laced up for YHC’s first F3 run in two months! The route was simple: do laps around the school complex. Speakeasy & Marco Polo got in three (plus some bus loop action) to round out to five miles. YHC is fantastically out of shape and out of practice, and settled for one lap running and one lap walking.

    Great to be back out with you, gentlemen. Looking forward to getting back up to speed and distance that we were all used to!

    YNWA