Category: Richmond, VA

  • Gloom Daylight

    Weather forecast showed a nice cool morning for this first Saturday where we should have some morning light for most of the workout. We had an FNG and someone from NOVA for this morning and here is what went down:

    COP

    We mosey to the 1st crop circle to scoop up some potential latecomers as there is the Richmond Marathon, 1/2 marathon and 8k happening today. We start with 20 SSH, 10 DQ’s (in Spanish), 10 Russian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 armcircles 10 small 5 big, reverso, 20 4ct American Hammers, 10 4ct LBC’s, 10 Scorpions, 20 merkins. We are ready to roll.

    THANG

    We do a long mosey to the Cage for a partner routine. Partner 1 (P1) – Runs to hydrant and back as the timer and P2 – performs 5 pullups, 10 merkins and 15 squats. We flap jack this 3 times.

    We then mosey to Ha’ penny stage and pick up a coupon, partner up with different partner. For this routine P1- touches 5 trees as the timer while P2 performs curls with coupon. Then P1 Curls while P2 touches 5 trees. The second round P1 performs sit up press with coupon while P2 touches 5 trees, rotate then for the last rotation we perform Kettle bell swings with coupon.

    Daylight has arrived and we mosey past the cage and down the hill to the Pipe loop. We divide into groups of 3 for a triple check and P1-runs the loop as the timer, P2- performs LBC’s and P3 lunges. When P1 returns to LBC’s, P2 – Lunges and P3 runs the loop. When P3 returns to LBC’s, P1 – Lunges and P2 runs loop. We repeat this rotation two more times for a triple check.

    We then begin to mosey back to flag going on the road by the nickel bridge. During the return we perform 10 merkins as light pole, sprint to the second light pole perform 20 merkins, walk to next light pole 10 merkins, sprint to next pole for 20 merkins, walk to next pole perform 10 merkins Bernie Saunders to next pole perform 15 merkins. We then mosey to the flag.

    COP

    Numberama and Namerama. We welcome Ross Wydowski FNG(Captain Obvious). We had a prayer request for Hitchhiker’s Father-in-Law who has COVID-19 and Marv’s Father who is in the hospital. YHC took us out in Prayer.

    Have a great weekend gents as it was an honor to lead this morning. Cheers…CB.

  • Happy Birthday, Saab!

    RAMM was Q-less this morning. Hitchhiker suggested the Patterson route as follows:

    Grove -> Three Chop -> St. Christoper -> Patterson -> Common Wealth (4 Milers) or N Thompson (6 Milers)

    Happy Birthday, Saab!

    Prayers for Marv’s father’s health and Hitchhiker’s father-in-law’s quick recovery from COVID-19.

    Bootleg took us out!

  • Reservation for 4 for Mild Suck at Twin Team

    4 battered and bruised vets didn’t believe the forecast and showed up at Twin Team for an end of the work week serving of Gumbo. Turns out Suck was on the menu… but it wasn’t too spice today. Here is how it went down…

    Mosey to blacktop behind BWES for COP, including: DQs, Helicopters, Jazzercisers, Russian Soldiers, Imperial Walkers, Tempo Merkins, Plank, LBCs and Freddie Mercuries.

    THE THANG

    11s across the blacktop with both exercises at both sides – merkins and box cutters…and a little downpour!

    Plank-o-Rama – thinking time…

    Proper Dora – Mosey over to the bus circle and pair up for a Proper Dora. Timer/Rabbit runs the bus loop while the other partner does exercises: 1 HRM, 2 Deep Squats, 3 WWIIs equals 1 rep. Swap and Repeato until 50 reps completed.

    Mosey to the front under cover…since it stopped raining

    The Mild Suck – Runner runs the front loop and does 5 merkins upon return, Exercises under cover were American Hammers, Flutter Kicks and Ankle Grabbers. 3 Rounds.

    ROF – Plank – 10 merkins of choice – 10 squats and back down

    Mary – Hello Dolly, Heels to Heaven, Crunchy Frogs, and Freddie Mercuries

    BTTF

    COT – Numbers, Names and Prayer

    It was a great morning to get out and get a sweat going even while working through recent ailments. And, the fellowship was great as always. The best part was mother nature tricking us by holding off the rain and then bringing a downpour right when 11s started…too late for shelter or an audible…Just embrace it!

    Thanks for letting me lead guys. A pleasure.

    No More Gumbo For You

  • Indian Summer

    The rain overnight must have kept most of the Pax in the fartsack. No clown cares just YHC, Rosco and Ponch. Others missed out on the last gust of wind from fall. At bottom of the hour we were off.

    COP- SSH, 10 each: DQ, helicopters, Jazzercise, cherry pickers, imperial walkers, Russian soldiers, merkins, LBC’s.

    The Thang: Mosey to bottom of hill. Complete 25 Merkins at 1/4 mark of hill. 50 LBC’s at 1/2 mark and repeat previous exercises. 75 SSH’s, 100 squats. Rain started at top of hill. Mosey to rock pile and grab a coupon. Triple check. Runner runs the horseshoe to otterdale, curls and triceps. 2nd round Runner to top of lot with rock copters and rock squats. Mosey BTTF. Finish with 2 minutes of stretching.

    YHC took us out in prayer

  • Stacks on Stacks on…What’s that STENCH?!

    Four brazen warriors started strong on a perfect morning for a beatdown by the wolf. Things couldn’t have started any better…then came…the smell. Not one of those smells that come from the exhaust of our brothers during a solid stretch of LBCs or WW2s, but one of those smells that slap you in the face, cause your head to jerk backwards, and give you the feeling that you may very well spill merlot. Be it a decaying carcass left by the mythical wolf itself, or an overflowing port o john, we will never know. But it followed us all the way around the track and punched each of us right in the sniffers over and over again. Couldn’t be more proud of the guys as they pushed through, we couldn’t stop…we were committed to the workout, though a little dry heaving may have ensued at different times during the pain. Well done men!

    Let’s break it all down-

    Warmarama:

    SSHx30, helicopters, DQ, Jazzercise, Russian Soldiers, Imp Walkers, Hillbillies, 3 count calf raises, 3 count buttkickers, merkins, LBCs, Flutter Kicks, Hello Dolly, Rosalita

    The Thang:

    Mosey to the track. This is where the stacks started and the stench made itself known…during the entire stacked mile. Front stretch, back stretch, the pain was REAL. The plan was to stack the exercises. Begin at 10, run a lap, same 10 and add 20 of another exercise, run a lap, 10, 20, 30 run a lap, 10, 20 , 30 , 40 run a lap. Exercises were 10x burpees, 20x ball dippers, 30x drydocks, 40x squats. Somehow, we all pushed through. Well done gents.

    Mosey to the basketball courts. Four corners lady of the night style…and stacked focusing on core. Same numbers and plan 10/20/30/40 at each corner. First corner was heels to heaven, second – flutter kicks, then back to first and re-do H2H back to start. Back to first corner10x H2H, 20xFK, 30x Freddie Mercury at 3rd corner, back to FK/H2H back to start. Re-run the stack and finish at fourth corner with 40 LBCs, back through the gauntlet.

    Abs on fire, we still had 6 min left so we played a little door to door salesman. Each door has a number on it, and each PAX calls out an exercise. We do the amount to match the number on the door. We hit four doors with the numbers 14, 15, 16, 17 on each respective door. Exercises were 14x merkins, 15x donkey kicks, 16x ???, 17 x WW2, Merkins, and Lt Dans to honor our veterans with a military theme finisher.

    Mosey to the flag. YHC took us out. A brief discussion on the importance of this day and giving thanks to our service men and women and keeping them all in our prayers. Honoring all that either have served, or are still serving, on a day that is meant for them and the sacrifices they gave to protect our freedom. Remembrance of Nancy’s father who was a Marine and served his final post just a year and a half ago. Oorah Mr. Saylor. Prayers to the Saylor family for continued healing and that he may continue to look down and guide the family. Prayers for mental resolve for all that may be suffering post service. Prayers to the men of F3 that we may continue to lead in our communities and continue to grow as fathers, husbands, and men in our communities. Continue to give us all the strength and motivation to lead.

    Thanks as always gents, it’s always an honor attacking the gloom with each of you and having the opportunity to lead when the opportunity presents itself. Happy Veterans day to all of our F3 brothers that served…THANK YOU!

    -Vagabond

  • Finding New Roads

    3 Davilians headed out on or weekly run around Daville and this how it went down

    20 mins out then 19 mins back. We ended up running the full new loop of Giles which included the unpaved parts.

    Nice morning for a run

    SPIT ON THAT!!

  • The Mumblechatter was Deafening

    8 Chatty Kathy’s showed up this morning to celebrate Veteran’s Day with Lab Rat.

    COP- Hitchhiker got a new TV it appears. Bodos gets like 200 channels without cable, most are some form of PBS…Wayne’s World comes in clear as day. I hear Ted Lasso is a good show!

    4 corners- Submarines aren’t named after fish…the good ones are named after cities and states. Korea gets cold sometimes! Saab re-watched Clerks again, he enjoyed it.

    Triple Check- Discussed benefits of Hulu vs. Apple TV vs. Netflix.

    Salute to Veterans- 5 burpees for each veteran in attendance (Lab Rat and Hitch), then 5 merkins for a veteran of choice presented by each pax member.

    8 minutes of Mary- Who would be in Squid Games 2 if/when it comes out? Also, if you haven’t watched Squid Games 1, you MAY be racist…not definitively…you might just be simple minded.

    Lab Rat got to get a word in at the end to take us out. Thank a veterinarian today. If you don’t personally know one, Shakedown is standing in.

    Apology of the week goes to HoneyDo, since I said Hardywood was a vet meaning HoneyDo. Or, is that a “You’re welcome”?

    Lab Rat apologizes…

  • Thursday Morning Lights

    A trio of trios rose from the fart sack to seize the day and ascend onto Huguenot High School to engage in a beatdown of mythical proportions. Here is what was rumored to have occured:

    Mosey down the hill to turn around for warmarama. Exercises included invisible jump rope, helicopters, dead man hang, leg pulls and LBC’s.

    THE THANG: Triple Check with scissor sisters doing ab work while timer ran to stop sign to perform 3 burpees and return. Rinse and repeat.

    11’s back up the hill with WWII’s and Merkins

    On the rail for Leapfrog jerkins. PAX hangs from rail while last member performs 5 jerkins and runs to the front. Rinse and repeat to the top.

    Coupon Circle. Exercises included curls, chest press, squat thrusts and swings with coupons; dips and LBC’s without. Timer runs the bus loop. Completed 1+ round.

    Mosey back to the flag for final ab work including APD, Freddies and Canoe hold.

    Numbers, Names, Announcements. YHC took us out.

    NMS. Beautiful sunrise this morning over the Forge this morning. Lights at the stadium were unexpectedly glowing this morning. YHC looked for access to the field but could not find an open gate. DTH expressed interest in the 20′ drop off the retaining wall. You vs. You. Good mumble chatter throughout included disappointing films and nostalgic 80’s cover bands. Good to see Bone Thugs back out.

    Thank you to all the Veterans out there including Bone Thugs and Doozy.

  • Soccer Arms Suck

    The magic eight-ball of KB warriors descended upon the Circus Maximus AO for an arm-heavy workout.  In an effort to say goodbye to soccer arms, here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One-man KB Dora – 5 sets of each exercise with a run in between; each PAX member responsible for the full set of reps
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • Mosey back to the parking lot for some KB hammers
    • COT with YHC taking us out

    Gypsy will be collecting shoes and men’s interview clothes in December.  Let’s donate!

    Great work from the PAX today.  Plenty of air horns being fired off.  Good to welcome White Snake to this AO.

    God is good all of the time!

    Attila

  • 2 for the win!

    2 Davilians, but not the Q, showed up to MANNdate on a sunny and 70 morning.

    COP: SSH, arm circles, hillbillies, LBC’s, DQ’s, cherry pickers.

    Mosey back to our KB’s, first exercise (by Trout), 1 person runs the loop, other does following exercises: KB swings, lawnmowers, halos. No Idea’s turn, Transition to AMRAP, demon crushers, copperhead squats. Finish up with 11’s, calf raises with KB, tricep extensions.

    Numberama, namerama, YHC took us out.

    NMS

    The Q sheet said Bulkhead had this morning, but at 5:32 there was no Bulkhead, so hot potato time. Mumblechatter around investments (we both have some), kids (we both have some), etc.

    As usual, I have No Idea what I’m doing