Category: Richmond, VA

  • Complex 11s

    4 gloom warriors stumbled into WTH on a fairly chilly morning not knowing what to expect from YHC.

    The pax warmed up with about a mile trot to the entrance of the apartment complex and into the heart of the complex where we did some dynamic stretching for the warm-rama.

    Warmarama-

    Dead man hang

    right side

    left side

    right foot across then flapjack

    The Thang:

    11s on the straight away in the center of the complex to include squats and merkins.

    We then took a sightseeing tour around short pump which included a DD sighting, T-Mobile, new eye wear and some car shopping to end the tour.

    mosey back to the flag for 2 mins of stretching!

    thanks for letting me host today!

    Announcements:

    Shoe and clothe drive. Return or coordinate to get items to Gypsy. We had 101 pairs of shoes last year let’s beat that number!

    thanks,

    RR

  • 5 regs minus 2 new guys

    I had the headlock on a recent new guy to the area I met at the frisbee game Sunday….thought I had a hard commit but I guess I was wrong. Oh well, still had 5.

    We did a Beast on the gridiron. It was awesome.

    Sorry to the 4 others that I am late getting this up. A toilet exploded on the 12th floor at work and water flows downward. It also does not play well with electrical things.

  • Thanksgiving Favorites

    YHC rose early this morning to go south of the River to Forge and it was a beautiful cool 45 degree start for this boot camp workout and here is what went down for 7 F3 brothers:

    COP

    We mosey down to the Cul de Sac at the end of the West Service road and formed a circle. 20 SSH, 10 good mornings (4 count), 10 DQ’s, 20 Helicopters, 15 arm circles (10 small 5 big) Reverso, 20 4ct American Hammers, 10 4 ct LBC’s, 10 scorpions and 20 merkins.

    THANG

    We divide into groups of 3 and 4 for a triple check. (The 4 man group has 2 guys doing the same exercise together in the rotation). Partner 1(P1) runs to the 3rd light post and back as the timer, P2 LBC’s and P3 lunges. We rotate though all three exercised for a triple check.

    Next we do a light pole inspection bro code, where we do a walking lunge from light pole 1 to 2, mosey 2-3, lunge 3-4, mosey 4-5, lunge 5-6, mosey 6-7, lunge 7-8, Bernie Saunders 8-9, lunge 9-10 and Bernie sSaunders 10-11. There is a bunch of mumblechatter in this session with YHC starting the convo of what is your favorite thing to eat for Thanksgiving, we had many say everything! We also found out that Doozy has enough boxed stuffing to last for a couple more holidays!

    We then mosey to the East end of the school where there is a small hill and we do 11’s start with 10 merkins at the top, run to the bottom 1 LBC, (personal choice to run, Bernie Saunders or Karaoke (left or right)) up the hill to 9 merkins at rinse – repeat until there is 1 merkin at the top with 10 LBC’s at the bottom. Fast gents Al Gore for the 6.

    We mosey to Concrete wall for and 11 repeat with 10 dips at curb in road mosey to wall for 1 donkey kick and rinse repeat to 4 minutes left and had to cut short to mosey to the flag. We arrive for a small ring of fire, with 5 merkins, 5 hand release merkins, 5 Carolina dry docks, 5 dive bomber merkins and 5 burpees and stopped as we were at 45 minutes.

    Numberama, Namerama…YHC had the gang form a man ball and took the PAX out in prayer.

    Moleskin

    It was great to see some PAX brothers that YHC has not seen in a while. A sort of mini reunion for some and it was fun to catch up. Let’s continue to be the bright light for our friends and families. Look for ways to show appreciation to the hard worker’s out there. Have a great rest of the week gents, it was an honor to lead this morning!

    Cheers….CB

  • Finally Some Respect

    14 seasoned gloom warriors showed up to see if ol’ BT was finally going to change the esteemed ranks of maturity and gain some respect. The weather was perfect as always in RVA. Here’s how it went down.

    COP

    Mosey to the Carillon circle for SSH, Abe Vigodas, Copperhead Squats, Merkins, and LBCs. Then Mosey to the Cage.

    THANG

    Partner up for Pull-ups x 5 and dips x10 while partner runs to the hydrant and back. Repeat 3x.

    Mosey to Penny Stage and grab a coupon for block work in unison:

    Overhead press x 10

    Curl x10

    Squat x 10

    Block Merkin x 10

    Carolina Dry Dock x 10

    Repeat 3x

    Mosey to field for Super 7s (7 Burpees, run to other side of field, 7 merkins, 7 squats, run back to start for one rep). Repeat 7x.

    Take a longer Geri-friendly mosey around field and down to bottom of Amphitheater. 10 dips, 10 inclines and one each of burpee, squat and merkin to make Super 7s an even 50.

    Mosey back to flag with a minute and a half for 25 merkins (thanks Saab) and a minute of American Hammers (no thanks, TYA).

    COT

    Numberama, Namearama, YHC took us out.

    ANNOUNCEMENTS:

    Shiplap is going to welcome a new PAX along with his M sometime in 2022 despite the sage advice of Saab and TYA!! Congrats!

    NMS

    After 6 years of being 49, the page finally turned for YHC and respect has been achieved. A little over 7 years with this crew has given me much more than I could every give back, and for that I am eternally grateful. It is an impossible task to summarize in this format what the F3RVA Pax means to me, but suffice to say you have made my life better and more meaningful, and I have forged friendships that will never die. My only wish is that the big day could have fallen on a Convergence so YHC could have seen all of you at once, although I undoubtedly would have forgotten to add many of your names to this backblast because well, I’m old. More importantly, Ship is having a baby (see above)! Prayers, thoughts and thanks to all of you studs.

    BT

  • A Classic Workout

    Eight noble KB warriors assembled on a beautiful morning for a classic workout.  Classic meaning Pigskin supplied the classic rock to accompany the KBs.  The PAX was ready for a challenge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Dead man hang
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
    • 13 exercises/7 reps per rotation and each cycle do one exercise 13x with 7 cycles
      • Lawnmower pulls – right (55 reps)
      • Lawnmower pulls – left (55 reps)
      • High pulls (55 reps)
      • Swings (55 reps)
      • Curls (55 reps)
      • Squat thrusters (49 reps)
      • Lunges – right (49 reps)
      • Lunges – left (49 reps)
      • Figure 8s (49 reps)
      • Sit ‘n press (55 reps)
      • Hammers (49 reps)
      • Halos (49 reps)
      • Overhead pulls (55 reps)
    • COT with YHC taking us out

    Great work from the PAX today.  Announcements include the canned food drive Ruck run through Tuckahoe tomorrow.  See Honeydo for details.  The December shoe and professional clothes drive is underway.  Contributions go to Gypsy.  Finally, after doing some 400 workouts without Q-ing, Lighthouse has his virgin Q on Saturday at Gridiron.  Expect a heater!

    Big thanks to Pigskin for supplying the classic tunes, and a belated happy 69th! We can only aspire to such fitness.

    God is good all of the time!

    Attila

  • Field Trip!

    7, then 8, HIMs gathered for a field trip. With no chaperone present, we ventured out on our own.

    COP: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // SSHs. Mosey to corner of Westmoreland and Hanover.

    Burpee Alley: Run the length of Hanover from Westmoreland to Shadwell and perform 3 burpees at every lamppost. Mosey across Grove to parking lot.

    Wall to Wall: Partner up at Jenny Maragy’s lot. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 Wall Sit with overhead press. 3x. // Round 2: P1 runs to wall and performs 10 Donkey Kicks, P2 wall sit with milking the cow (or yak). 3x. // Round 3: P1 runs to wall and performs 10 2-count dirty hookups, P2 Wall sit with toes/knees/hands in the air. 3x. Mosey east down Grove to Lock Lane. 

    Lock Lane: Stop at every lamppost, 3 merkins, all the way to First Pres lot.

    Cluster***: At this point YHC attempted a 4 man team rotating exercise that included WW2s, LBCs, American Hammers, and 50 2x Mtn Climbers, but this proved too challenging to our middle age male brains. Mosey down Cary back to the corner of Westmoreland and Cary.

    COP: Hello Dollys // Crunchy Frogs // LBCs. Mosey back to the flag

    Numberama, Namerama. YHC took us out.

    NMS: Great work this morning, field trips are always fun. Somehow Neutral managed to find us on Grove 25 minutes in. We figured out why Triple Check is the most advanced math possible for men our age. Anthrax nearly woke up the whole neighborhood at the end of the workout with his car alarm. We all slinked away… we swear we don’t know that guy.

  • Christmas at First Watch

    11 Elves went on a Christmas lights tour of River Road Hills at 5am this morning hoping that Santa would show up at the end. After several PAX asked for headlamps, after YHC asked for a timekeeper (thanks EFH and Splinter) and after Handshake fell in line, 5am hit and off we went.

    Mosey to the front of the church for COP:

    SSH’s, Helicopters, DQ’s, Imperial Walkers, Merkins(sorry Splinter), and Crab Cakes. Enough, let’s roll!

    Mosey up River Rd to Ralston Road

    At each mailbox, take the house number and do that many reps of an exercise. There were Burpees, Merkins(sorry Splinter), WW2’s, LBC’s, Flutter Kicks, Hello Dollies, Rosalitas, Crunchy Frogs, Jump Squats, Deep Squats and possibly some others.

    Once we reached 105 Ralston, we changed things up and went onto that house’s front lawn which has a nice hill. Whoever lives there had some really nice outdoor Christmas lights which gave us a nice, warm glow to see what we were doing. Curb style crawls on the front lawn. Crawl Bear up 1 merkin, Bear Crawl down 2 merkins, etc. up to 5, back down to 1 (sorry Splinter)

    Gather the PAX up in the street and head down Ralston to the bottom of the big hill for a Triple Check: Timer runs up the hill and back down while partners are doing PLT’s.

    Quick session of Al Gores.

    Complete a traveling Lindsay on the way back to River Rd via Kingston and Gaymont Roads. Exercises were Reverse Crunches and Carolina Dry Docks(sorry Splinter)

    Mosey back to the VSF and circle up for some Mary: American Hammers, APD’s, Heels to Heaven and 8 Burpees to finish off the clock.

    Numberama, Namearama, Announcements and YHC took us out in prayer!

    Announcements:

    Bacon Bits has his VQ at First Watch next Wednesday!

    Ruck/Canned food items collection launching from Hoedown at 8pm this Friday! Fire pit and Canned beer items after at Lockjaw’s!

    NMS:

    Great numbers this morning for a little tour of a neighborhood that needs to decorate for Christmas better or either turn on their decorations at 5am for the FW PAX to see. It is December, by the way! Way to work hard this morning, men, and thanks for following me around my ‘hood! FICO made his second workout, keep coming out! We are glad to have you!

    Santa did show up, by the way! Gifts from YHC to the PAX to show my appreciation for the friendship and support each week. Extra gifts go to Splinter for hitting his goal in the November Merkin Challenge and EF Hutton for hitting his Merkin Challenge goal and completing the October run a mile a day challenge!! Well done!!

    Have a great day!

    Kubota

  • Half ran and Half stayed

    YHC arrived to SOT to find an eager parking lot full of PAX. Unfortunately the marathon did not erase the need for speed for some and at the bell they went running. According to the bus driver the rest of the PAX went and did this:

    COP Mosey to front bus loop stopping half way to do 20 merkins along the way. 20 each SSH. LBC’s; 10 Each: DQ’s, Cherry pickers, Helicopters, Jazzercise, Drydocks, Flutters, Dollies, Imperial walkers Russian soldiers.

    The work: Snake the bus parking lines running with Bernie back through the front lot.

    Century corners. Mosey to track. Run 1/4 lap stopping at each corner to perform 100 of called exercise with first PAX to 100 sounding the call to run. Merkins, LBC’s, Squats, SSH’s, Monkey humpers, Drydocks, Flutters, Dollies, Lunges with a few sprints thrown in brought us to 3 1/4 lap.

    Up the hill: 10 lunges and 10 merkins until top was reached. BTTF!

    1 minute light stretch and time was called.

    Announcements: None

    Prayers: To Florences FIL having surgery.

    Honeymoon took us out in prayer.

    Always an honor to lead.

  • The Root of 1,521

    A dozen SOJ vets RSVP’d Aye! to the Tryhard Birthday Beatdown invite. A few showed up early for a frozen yogurt (broga) appetizer, and Doublemint provided a comedy warmup leaving us all in stitches. The beats dropped at 0530, YHC grabbed the shovel flag, and the PAX tried to keep up. Here’s how we enjoyed (per Doublemint), Just The Tip: 

    The THANG:

    Shovel flag planted on the field sideline, rock music thumping on the speaker, and the PAX circled up. YHC welcomed and provided the outline: To honor 39 times around the sun, the PAX would complete 39 reps of different exercises a total of 39 rounds.

    After the first five sets, YHC called on Snuff to keep track of the Rounds since YHC was barely keeping up with calling the 39 reps for each exercise. 

    At blazing speeds (for fear we’d run out of time), great exercise variety ensued, leaving the PAX fairly devoid of mumble chatter. 

    At one of the stretch breaks, a comment was made about the lack of moseying, and the tunes had to be adjusted as the rock had slumped into something “low and slow”. 

    Quite surprisingly, the PAX absolutely slammed out 38 rounds by 6am, so with 15 minutes left, YHC called for a little mosey/burpee cooldown, and the PAX “gladly” completed 5 burpees at 7 different stops around the fields perimeter, alternating mosey and bernie between stops, and closing it out with a final 4 Body Builder burpees back at the flag. BOOM! 1,521 reps completed, and with time to spare! 

    Shovel flag uprooted, mosey back to the lot, and circle up. Last Call was tagged to provide a 3 minute Broga set.

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Haha, what a fun way to start year 39! YHC may not have mentioned it, but being a part of F3, especially among my SOJ brothers, getting stronger together across the 3 F’s, is one of the most fulfilling and enjoyable pursuits of my life. Honestly, with how chaotic the World and my life has been lately, it brings YHC great peace to have F3 as a richly rewarding constant. YHC is deeply grateful to each of you, and looking very much forward to digging deeper together, to make F3 SOJ better every year! SYITG, YHC, DTH

  • Liking Mondays

    A PAX of five posted for last night’s Punisher with one arriving via bus, another by car, and three on foot. Form a circle and complete 25 x Imaginary Jump Ropes, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Merkins, 20 x Flutter Kicks, and a few Arm Circles.

    Begin team Bearimeter of Linwood Holton Elementary school building in counterclockwise direction. Break into teams with one guy Bear Crawling while another completes one Burpee and ten Side Straddle Hops followed by a mosey to catch the crawler. Switch. One crawl rotation done and stop at the supply shed on the southeast side of the school. Grab lengths of galvanized pipe stored under the shed for some light weightlifting with 25 x Overhead Presses, 25 x Curls, 25 x Straight Arm Shoulder Raises, and 25 x Squats. Complete three rounds.

    Resume Bearimeter, again alternating Crawls and other exercises around the shrubs and down the bus loop. Find a curb and complete some Captain Morgan Squats (one leg on the curb), side lunge across the pavement, and complete additional Squats on the other curb with the other leg in higher position. Repeat. Change directions. Repeat.

    Solo Bear Crawl to the blacktop playground. Four corners with 15 x LBCs, 20 x Single Count Back Lunges, 25 x WWII Sit Ups, and 30 x Box Cutters.

    Group Bear Crawl with PAX taking turns counting 15 hand placements then flip over for 20 x LBCs. Repeat for an estimated four rounds working our way from the playground to the outdoor classroom on the northwest corner of the school. Find a spot on the picnic tables and complete five rounds of 25 dips.

    Line up adjacent to the table area. One guy completes 20 Bear Crawl hand placements while the others hold Al Gore position. When the crawler is done, we mosey to him and another guy starts a crawl. Complete several rounds, making it back to the Huttonmobile. Finish with a few minutes of stretching, then COT.

    Nice work guys. Good seeing everyone.

    Planning to relocate next week’s Punisher to a brewery near Scott’s Addition. As of this post, we’re tentatively thinking about Bingo Beer Company. We’ll meet there, take a brief run to Monument Avenue to view a Christmas light installation or two and run back for a beverage. Details to follow.