Category: Richmond, VA

  • Gut punch protection

    8 hardy men sweated and pushed each other in the gloom, here is what went down.

    Mosey to basketball court for COP: SSH, helicopters, hillbillies, DQ’s, LBC’s, merkins. Mosey to middle of school parking lot for first exercise. Partner up for Dora, partner runs to touch a tree, other does exercises as follows: 100 WW2’s, 200 boxcutters, and 300 LBC’s.

    Mosey to baseball diamond at back of field, partner up. Partner runs the bases, other does following exercises along the base paths: broad jump burpees, lunges, bear crawl, crab walk, and finish it off with SSH. Switch occurred when running partner caught up.

    Mosey back to flag, numberama, namerama, Corn Beef took us out. He has the Q on Monday at the Anvil, it’s his 55th birthday, so let’s show up to help him celebrate!

    NMS

    YHC sent the call out last night, looking for more numbers at the Creek, and the PAX responded. Great mumblechatter this morning, which certainly helped YHC keep moving when I felt like stopping. A couple of the PAX remarked that The Carpenter would have appreciated doing SSH’s around the base paths, so will send that idea up to NJ for him to use! YHC dropped some historical facts about October 22nd, including in 1797 the first parachute jump took place, in 1884 times zones were created and first World Series was placed, and in 1927 Harry Houdini was punched in the stomach (with permission) which probably ruptured his appendix, causing his death. Some of the PAX thought this occurred in 1827, sorry to burst your bubble, guys! 😉

    As usual, I have No Idea what I”m doing….

  • Run, Arms & Abs, Repeato…

    Three eager beavers crashed the BWES parking lot – 1 stir-crazy gentlemen in recovery mode out for a dark stroll, and 1 down for whatever concoction Gumbo had in store. Today, it was an off campus excursion that went a little something like this:

    Grab a headlamp…you know what that means.

    0530 bell rings and off we go toward the namesake hill. Stop in the cul de sac from a brief COT of DQs, Helicopters, Jazzercisers and Imperial Walkers to loosen up the back and legs. Round 1 of exercises – 21 merkins and 21 LBCs OYO, then, up the hill we go. I’ll call it a run, but YHC ended up more like a mosey. Stop at the top for round 2 – 21 merkins, 21 LBCs, 21 Alternating Shoulder Taps, 21 Flutter Kicks – OYO. Run on Twin Team out to Robious Road and across into Tarrington. Stop at the Gates of Tarrington for round 3 – 21 merkins, 21 LBCs, 21 ASTs, 21 FKs, 21 Carolina Dry Docks, 21 Freddie Mercuries. Run down Ashwell hill to the Tarrington Clubhouse for round 4 – 21 merkins, 21 LBCs, 21 ASTs, 21 FKs, 21 Carolina Dry Docks, 21 Freddie Mercuries, 21 Dips and 21 box cutters. Run around the block heading back toward JRHS – stop at both traffic circles for bonus rounds of 21 Merkins and 21 Mountain Climbers on the curb of the circles. Run to front office door of JRHS for round 5 – 21 merkins, 21 LBCs, 21 ASTs, 21 FKs, 21 Carolina Dry Docks, 21 Freddie Mercuries, 21 Dips and 21 box cutters, 21-count plan hold and 21 American Hammers. Run BTTF, right on time.

    COT, Numbers, Names, Prayer.

    YHC forgot just how bad TT hill is. It sucks. YHC has been wanting to do this off-campus run/workout for a while and with just two of us I thought it was a good way to test out the timing. It was perfect. This will come back again, I promise.

    The “21” count was in honor of YHC’s 21st wedding anniversary with my M yesterday. Can’t believe it. I have been married to this wonderful woman for half of my life. The big man upstairs was smiling on me when he convinced her to say yes!

    Go forth and take your F3 energy and spirit into the day and spread it widely men. SYITG.

    No More Gumbo For You!

  • The Alley Cats Growling Are Only Marv

    A dozen plus additional bikers out on the road arrived for this week’s installment. Trying to find visual relief from the stadium lights, the Pax assembled in the shadows of the trees prior to launch.

    East on Grove and north on Lafayette, and east on Monument. 4s turn right on Sheppard, 5s on Strawberry, and 6s on Lombardy. All pick up Hanover for the western return, jumping over to Grove at Thompson.

    Bodos took us out.

    Congratulations to Pigskin for a successful Fleed to Bleed. Well done!

  • Freed to Pass Out

    All eight of the PAX were able to find their appropriate new parking spots, and met at the new hang out spot for 45 Minutes of Mary! Rumor was one of our own indicated he would lead this morning but he may have given too much blood and bowed out. The potato was ready and waiting and Swirly picked it up to start it off.

    In the light of the 100,000 lumen light fixture the Swirly led us in some stretches. Next the THANG started, everyone found a pole along the perimeter of the parking lot and there was a Native American style pole smoker, with 5x leg lifts and the rest of the pax holding feet up.

    Potato was getting hot so Swirly tossed it to Oyster. Mosey on to the black top, split up into two groups of four, for a triple check. One station is the peoples chair, next YHC forgets, and then run to the fence and back. Oyster then led us over to what I believe is a dirty 4-corners. first corner 10 merkins, next, 20 jump squats, third is 30 WW2s, and YHC forgets the last one. That took a while but it also was a good workout.

    Oyster tossed the potato willingly/unwillingly to YHC. Sticking to the tennis courts, ascending suicides, run to first line, one merkin, run back to start, then run to first line one merkin, run to second line, 2 merkins, then run back, rinse and repeat until all 8 lines are hit, 4 courts two lines each. Then back to the flag for some modified mary, and rounded it all out with a have a nice day stretch.

    Prayers for a swift recovery for Handshake

    Seymour took us out.

  • Wake up the Wolf…Timberwolf that is

    5 STRONG SOJ regulars posted at Timberwolf on a perfect morning to wake up the wolf. The last few weeks, attendance has been light with no one slated to Q, so there’s been a lot of potato’s in the air. After three weeks of tossing it around unprepared, YHC stepped up to take on just his third Q since joining F3 in July. Time to lead! Here’s what went down…then up…then down again

    Warmup: SSH x 30, DQ, Helicopter, Jazzercise (I practiced to try and match Nancy’s perfect form), 3 count butt-kickers, 3 count calf raises, cherry pickers, stretch C/R/L, Merkins, LBC, Flutter Kicks, Hello Dolly, Rosalita, Sitting stretch C/R/L, Butterfly

    Workout: Mosey to the hill in front of the school. Dora to burn the abs. Partner 1 – Bernie up the hill, run down, Partner 2 – 100 WW2, 200 LBC, 300 Freddie Freeman, oh I mean Mercury (Go Braves, Chop on!!!).

    Mosey to the light poles, partner up again. P1 – run to farthest pole while P2 works their way to the end with various exercises, switch when P1 reaches P2. Exercises – Broad jump burpee, lunge, bear crawl. Repeato back with new exercises – one leg broad jump, lunge, spiderman.

    Mosey to Bus Parking. Parking lot tracers to the end, 50 merkins, repeat the tracers back 50 squats.

    Mosey to the large island for indigenous walk. Pax works their way around the island on their hands while we alternate who runs around the island one at a time.

    Mosey to the flag for a two minute stretch. If you want to know the specifics, talk to Nancy.

    Numberama/Namerama, YHC took us out in prayer. Shout out to those that participated in Freed to Bleed. Well done gents and Ms. Prayers of thanks for the men of F3, for those that didn’t make it into the gloom that they find their way again, and that we can be better men and leaders for each other, our families, and our communities.

    YHC really appreciates the support of the men who came out to support his attempt to become a more consistent leader in his third Q. The goal to bring the same level of growth and participation that we have seen at SH to Timberwolf. Bring the clown cars fellas, and let’s have some fun, we are all freed to lead!

    -Vagabond

  • Sans Legs for the Prince

    The Forge was blessed with 2 HIM’s on IR fighting off the Fartsack to be with their brothers. Doublemint’s hernia surgery went well and he spent the time walking the perimeter listening to a podcast on how to remove hickies, while YHC created a routine for the day that would keep Fresh Prince from any sprints, jumps, or lunges… ie, a massive amount of arms and core. Here’s why the PAX wont be reaching anything overhead today:

    The THANG:

    COP #1:

    • Rapid Fire Slaughter Start with a KNOLL LADDER before Fresh Prince’s predicable 0538 arrival:  Up and down the knoll, each time adding a burpee at the top until you get from 1 to 5, then descend the ladder back to 1. 
    • Total of 9x Up&Down with Leg work completed just as Prince arrived

    COP #2:

    • Mosey down to the culdesac, stopping at each light pole to alternate x10 Merkins with x10 Heels to Heaven
    • Circle up for variable DTH-style IC reps to fully stretch out the frame

    COP #3:

    • Partner up for CATCH ME IF YOU CAN
    • P1 begins bear crawling while P2 completes x20 2-ct Hallelujah Flutters, after which P2 mosey’s to switch with P1
    • Complete x3 rounds of flutters each
    • Mosey to the Handicap rails

    COP #4:

    • INDIGENOUS JERKINS up the ramp
    • PAX line up every other space, hanging jerkin style from the rail (keeping back & core straight)
    • Last man completes x5 Jerkins, mosey’s to the front
    • Painful ascent bottom to top of ramp

    COP #5:

    • TRICEP TRIPLE CHECK:
    • P1 – Dips on the rail
    • P2 – Merkins
    • P3 – Crabs across lot, mosey back

    COP #6:

    • Mosey over to the steps
    • Am.Ham’s OYO at the bottom of the steps, then 2 by 2 the PAX Tooth Fairies the steps, and continues Am.Ham’s at the top for the Six
    • Circle up for variable Mary reps IC

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • FRESH PRINCE took the PAX out in Prayer

    NMS:  Brothers, we are stronger together. YHC believes every effort to encourage and accommodate our brothers, no matter the injury or ailment, is worth the cost. What a pleasure to have Doublemint and Fresh Prince feel comfortable and encouraged enough to post! For those wondering, Doublemint shared he has an alumni reunion this weekend, and was wondering how hickies and being hungover would appear at his premarital counseling on Sunday. Haha. Anyway, some powerful sharing and sage wisdom happened in COT about marriage, and God knows, we’ve all had struggles. YHC encourages you all, lean into your brothers – there is power in coming together to shine light into the darkness. Love you guys, DTH

  • Manndate 10-20-21

    Warmup: SSH, Hand Release Merkins, Heals to Heaven, Arm Circles

    Workout:

    Partner Wilt – One partner runs bus loop while the other does exercises. Switch places after each loop. Together do a total of 100 of each exercise: Sit Up Presses, Demon Crushers, Boat Canoe, Lawn Mowers (each side).

    Partner up. One Partner runs the bus loop while the other does 40 of each: Lunges with 2 kettle bells, single arm curls (each arm), Halos – each direction and Merkins with your KB.

    Numberama, Namarama, No announcements. Prayer by Yardsale. A little mumble chatter and we all headed out. SYITG.

  • Six PAX

    A six PAX looking to build six packs that would rival Pigskin’s assembled at Circus Maximus today.  Here is how it went down:

    • COP
      • Invisible jump rope
      • Russian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
    • KB four corners (5, 10, 15, 20 reps at each corner)
      • KB lunges with sit ‘n press
      • KB lunges with curls
      • Waiters carry with squat thrusters
    • 3x check
      • Run
      • Overhead pulls
      • Swings
    • Waiters carry around the bus loop
    • Some Mary with flutter presses and KB hammers
    • COT with YHC taking us out

    Great work by the PAX today.  Congrats to Homer on moving up in KB weight. 

    Thanks to everyone who helped or donated during yesterday’s blood drive.  T-claps to Pigskin for organizing.

    God is good all of the time!

    Attila

  • Labrat gets an Italian lesson

    5 guys came out to do a modified run this morning.

    Here is what went down —

    4 miles total — every half mile we stopped and did exercises which included merkins, plank jacks, squats, jump squats, crunches and dry docks

    Clint taught Labrat the correct way to pronounce Italian cities he had been pronouncing wrong all his life.

    Fun times had by all!

  • We are the Q

    4 Dogpile veterans skipped the snooze button and showed up ready for cooler weather and a potato beat down.

    Warmarama: Swirly leads the pack:  Mosey to the circle.  Deadman Hang, DQ, SSH, Imperial Walkers,  Merkins, Planks (all of them).  

    The THANG:

    1. Swirly:   Mosey to the amphitheater.   Descending Dips to the bottom.    Now back to the top with Ascending Merkins.   Swirly passes the Q to Hitchhiker.
    2. Hitchhiker:  Mosey to the field for a modified Beast.  Round 1: 3 burpees, Rounds 2: 3 jump squats, Round 3: 3 merkins, Round 4: 3 WWII.  Hitchhiker passes the Q to Oyster.
    3. Oyster:  Mosey to the Penny Stage to grab a Coupon.  Partner up for a Dora.  50 curls, 100 shoulder presses, 150 bench presses.  Oyster keeps the Q (sorry Faceplant)
    4. Oyster:  Native American Run to the first light Pole.  1 burpee, mosey to the next pole, 2 burpees.  Keep adding burpees to the 5th light pole.  Let’s Mosey back to the flag for a ring of fire.

    BTTF Mosey back to the flag to finish off with a ring of fire in cadence.  Faceplant took us out.

    NMMS:  Sometimes a hot potato beat down is just what you need.  Not as dry as we hoped today, but we all agree that cold weather beats a humid summer any day. Hitchhiker asked everyone to keep him accountable if we notice him being “lazy”.  His words not mine. This is great reminder to keep each other accountable.   Let’s reach out to someone you haven’t seen in awhile.  Let’s get these guys back out, you need it, I need it, they need it…

    SYITG

    Oyster