Category: Richmond, VA

  • We Had No Idea It Was Going To Rain

    Just the two of us showed up on a cool rainy morning. We headed from the cars straight for the covered sidewalks near the school. We warmed up. We did a Wilt including LBC’s, Squats, Calf Raises at the Flag Pole and Heals to Heaven. We did 4 laps around the courtyard with an exercise at each corner. Did 10 of each first lap followed by 20, 30 and 40. Namarama, Numberama, Prayer by No Idea and we ran back to the cars.

  • What to do with this wooden guard rail???

    2 of Rock n Roll nations finest big hair band (less hair than in our mind) metal heads made their way out of the Gloom like Paul Stanley through a fog machine and according to the Soho Tribune this is what happened

    Mosey to the BB court for COP

    DQ’s, Helicopters, Cherry Pickers, Imperial Walkers, Russian Soldiers and (SSH burpee combo)

    Mosey to the wooden guard rail

    Start at the second rail from the end 10 incline merkins, run around to opposite side 10 decline merkins, run around to the opposite side. Repeto X3

    Start at the second rail from the end 10 reverse crunches run around to the opposite side 10 step ups (started with 10 per leg and modified to 5 per leg after the first round)

    Mosey to the end for an exercise we will figure out as we go

    Start at the first section along the rail with an incline merkin, go to the next section for an offset merkin to the right, go to the next section for a decline merkin, go to the next section for an offset merkin to the left. Somewhat worked but needs a little more work.

    Mosey to the end of the rail for elevens

    Start with 1 (Helix style) Squat run all the way down the rail to the end for 10 heals to heaven or pole smokers (your choice)

    Rail crawl to the right from one end to the other getting the legs out as far as you can and working the core. On the way back rail crawl to the left adding a merkin at the gaps in the rail

    Mosey back to the BB courts

    Man Killers (YHC screwed up the count at 9 but got back on track fairly quickly)

    10 Burpees OYO

    Mosey BTTF

    American Hammers IC, Scrunchy Frogs IC

    Numbers / Names YHC took us out

    NMS:

    With so many Mondays just Florence and YHC we are getting to know each other fairly well and some of our conversations are way more detailed than what you might find in a normal AO COT. I love my brother Florence and pray for him and his family daily. We should all strive to know each HIM and their M / 2.0’s to make the bond of the PAX that much greater.

  • Flatulent Flutters

    8 Pax gathered together to get a beat down or to see the great ruckus they call pickleball. As we arrived we were wondering why so many gathered before 7 a.m. to play a sport that at its best gets viewed on ESPN the ocho. Anyway, the exercises went like this:

    COP: DQs, CPs, merkins, pickle pounders (in honor of the nearby tourney), FMs and ACs.

    Exercise 1: all you can exercise buffet consisting of 10 burpees, 20 2 count MCs., 30 Carolina DDs, 40 squats, 50 SSHs, do as many sets as possible for 20 minutes.

    Mosey to school – Exercise 2 – Quadruple check run around bus loop dodging another exercise group driving in, flutter kicks (this drove an ever higher than normal flatulence from White Deer), heels to heaven and LBCs. This took awhile and Fireman Ed kept looking at his watch wondering if we were going to finish in time. We did.

    Mosey to home base. We did a combination of wall sits, donkey kicks and balls to the wall. We ended with a merkin ring of fire.

    Announcements: Merkin challenge – Fireman Ed is doing 5000 for November. Also, Johnsonville will be going to Mount Trashmore on 11/6 to visit Hampton Road’s 5 year celebration. Please join him to show your support.

    Closed in prayer.

    Fireman Ed now is going to watch the PSU/OSU game.

  • Where is that confounded bridge??

    13 unlucky (or lucky) guys showed up for a good butt-kicking this morning at Dogpile!

    We took off the opposite way than usual which made Oyster question YHC’s authority and sanity. NBD.

    COP — IJR, crab cakes, LBC’s, IW’s, dirty dogs, flutterkicks, copperhead squats, lunges, slow V-ups, some other stuff

    Head to the Bridge.
    Fast guys first. Run the bridge all the way to Riverside Drive. Each light either do 2 burpees or 5 merkins. REturn when the first people come back and pass you.

    Triple check from the shelter
    Run from the shelter to the road and back
    Skull crushers on the benches
    Boxcutters

    To the fish bowl Dora
    Run from one side to the other and back
    100 jump squats
    200 single count mountain climbers
    300 Hillbillies

    Back to the Flag
    5 merkin ring of fire
    Some mild stretching

    Numbers Names Announcements

    Welcome to the New Guy, Enigma! Came after an invite from Gomer Pyle after just meeting at a bar. See EH’ing can happen anywhere! So do it! Nice job this morning, y’all! Great times working out and having great conversation at ET’s afterwards!

  • F3 Hampton Roads 5 year

    Looking for some folks to rep RVA at HR 5 year 5-6 Nov 2022.

    Register for the banquet 630p Friday and / or the beatdown 7a Sat here: https://f3hamptonroads.com/announcements/

    Gomer has a place we can crash if you want to hit both. Let him know on slack. Bring a cot / sleeping bag.

  • Does anyone know where we are?

    3rd F (Faith)

    • Thank you Pigskin for taking us out today in prayer.
    • Starting thinking about your gently used shoes and mens business attire that you can donate in December. YHC will buy a pair of socks for each pair of shoes donated.

    2nd F (Fellowship)

    • Lots if pax in RVA are running in the Richmond half and full marathon. It will be a great opportunity to come out and cheer on your brothers of the gloom.

    1st F (Fitness)

    The Thang: Last Friday Bro-code run

    Typically this means the same 4 mile loop that we do every Friday.. but Handshake wanted to do it backwards.. no harm there lets do it. The only issue is YHC can get lost on a one way road with no turns.. i stead of right hand turns around the 4 mile block it would be left.. yup. I had no idea where the turn points would be. Sooooooooo we ran for 2 miles in the ran and turned around to head back. Route was supposed to be:

    • Right out of Godwin on to Pump
    • Left onto Church
    • Left on to Copperas
    • Left on to Ridgefied
    • Right on to Pump
    • Left into AO

    what it was

    • Right out of Godwin on to Pump
    • Pass John Rolfe turn around right on to John Rolfe because it look right.
    • Down John Rolfe until we realized we are not go to find copperas.. turn at 2 mile mark..
    • Back to AO.

    glad we didn’t get lost on this 2 road bro code route. ?

    no NMS today.. doing BB on my cell phone and wordpress is a pain enough on a computer.

    Thank you following me in the rain

    v/r

    John Gypsy Boles

  • Seeking Shelter

    When YHC heard the rain pounding at 4:30 am, the urge to remain in the fartsack was strong. Unfortunately, I had signed up to Q last night, so the show must go on. Here is a brief summary for your viewing pleasure:

    Started in the covered area in front of Bettie Weaver Elementary:

    Warm up: Don Quixotes, Arm Circles, Helicopters, Russian Soldiers, Arm Circles, Cherry Pickers. Freddie Mercuries.

    Exercise One:

    25 reps: Merkins, Heels to Heaven, Jump Squats
    50 reps: Hold Elbow Plank, Flutter Kicks, Squats
    75 reps: Alabama Prom Dates, Bruce Lee punches (??), Calf Raises
    100 reps: LBC’s, Side Straddle Hops, Butt Kicks.

    Mosey to James River HS for Exercise Two:

    Perform exercises down the length of the covered side walk, jog back and do 25 Hello Dollies.

    Bear Crawl, WWII Crawl Bears, Plank Walk (x2), Crab Walk, Broad Jumps, Lt. Dan’s, Hurdle Drills………… I might have missed a couple.

    Back to the flag for Numbers/Names/Announcements

    YCH took us out.

    Final thoughts:

    Enjoyed catching up with Doozy and talking about our families and other topics. This would NOT have been an ideal solo endeavor. After initially ignoring the weather report, I had an elaborate workout planned that spanned the entire property – will have to save that for another day.


  • Halloween Light Tour

    Ocho Pax undaunted by a little rain embarked on a stroll down Hanover to take in the light tour. East on Grove, cutting over to Hanover on Thompson. 4s turn on Shields and 5s on Vine heading south to Floyd. Return back on Floyd and pick up Grove.

    YHC took us out.

  • All American Sports Day

    Nine men took the field to compete 

    Warmup: Started with 10 Cherry Pickers and then worked our way into several stretches…Back, Quads, Hamstring, Calf, Hip, you name it we stretched it. 

    Let the games begin..

    Kickoff Returns: Mosey to the 25 yard line of the football field for some Up/Downs. We did high knees until “Down” was called out, then the men hit the ground. When “Ball” was called we all ran back 75 yard kickoff returns. Repeat 5x

    6 Dingers & Extra innings: Mosey to the Baseball diamond for 6 home-runs. 

    1st Base: 10 Merkins

    2nd Base: 20 Monkey Humpers

    3rd Base: 30 Carolina Drydocks

    Homerun: 40 Squats 

    Repeat 6x

    3-Point Jumpers: Mosey to the basketball court. Worked on our 3-point jump shots! We ran from one side of the court to the other hitting jump shots (jump squats) from behind the arc. Repeat several times

    Stopped center court for an Ab ring of fire workout. Shout out to Nancy for getting it started

    Tennis Doubles: Mosey to the tennis courts. We shuffled to the left then right on the baseline then sprinted to the net. Repeat 10x

    Closed it with the longest minutes of Merkins

    Names, Numbers, COT

    This was my 2nd Q and it felt good. Shout out to vagabond for giving me the motivation and push I needed. F3 continues to make me a better man!!! 

  • Mon Nom Souffre

    7 Strong converged at Huguenot High to hammer each other into shape and enjoy some Forge style fellowship. YHC had the honor of leading this fine group of Southside stalwarts. Here is a brief summary for your viewing pleasure:

    Massacre Start – Murder Gorillas along the length of the upper hill.

    Warm ups: Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Hopping Hillbillies, Lunge walks.

    Mosey to the bottom of the big hill for Exercise One:

    Incline curb crawl to the upper parking lot.
    Down the hill – WWII Crawl Bears.

    To the Top of Mt. Chaplain for Exercise Two:
    On the descent, perform exercises at the 4 parking lots: 25 Squats, 50 Monkey Humpers, 75 Squats, 100 Monkey Humpers. Run back to the top.

    Mosey to the side of the school for Exercise Three:
    Triple Check: Dips, Hand Clap Incline Merkins (cant remember the proper name), crab walk to the fence and run back. It was good working with Tobit and Singer on this one!

    Exercise 4: Victory Hill x 7

    Back to the flag for Numbers/Names/Announcements

    YHC took us out.

    Final thoughts: Strong work by all of the PAX today. With the murder gorillas and curb crawl, we thoroughly worked the right side of our bodies. Will try to hit the left side during my next Q. Not sure why we were talking about speaking French, but apparently Snuff is semi-fluent; and this has been highly advantageous in life. Props to Doublemint who was hot-steppin’ with a weighted vest as he recovers from injury.

    We had a good discussion about reaching out to PAX who have not posted in awhile.