Category: Richmond, VA

  • Like a Suction Cup

    A lucky 7 SOJ veterans fought off the warm, dry fart sack to descend onto the misty yet plush fields of No Toll this morning to see what YHC had in store. Here is what was rumored to have occurred according to the ever-present walkers surveying the property.

    Mosey to the parking lot with a quick buy in at the bridge – 10 dips and 10 derkins. Continue on for warmarama including SSH’s, DQ’s, Dead Man Hang, Merkins and American Hammers.

    THE THANG:

    Mosey to the far corner for 4 corners – 10 merkins, 15 jump squats, 20 WWII’s, 25 Monkey Humpers. Round 2 – Double each exercise.

    Leap Frog Pole Smokers: PAX holds 6″ at each pole while 10 pole smokers are completed, then leap frog PAX to next available pole.

    Mosey to the Pavilion for 100’s: 100 of each exercise, run across the field and back. Exercises included flutters, LBC’s, Incline Merkins, Shoulder Taps, Squats, SSH’s, and something else.

    Back over to the parking lot. Stop for a quick round of 7’s (merkins and squats), bearcrawl and lunge from 1 side of the parking lot to the other.

    Stop by the bridge on the way back to the flag for payout of 10 dips and 10 derkins.

    BTTF for quick Broga Mary.

    Numbers, Names, Announcements, Prayers – YHC took us out.

    Announcements: Blood Drive needs volunteers and donors next Wednesday. Beer Mile this Friday at Faceplants. See slack for low down on both events.

    NMS: Another damp, misty morning led to the typical grumblings when ab exercises were called. PAX pushed through with mumble chatter throughout the morning. Good work on the 100’s. Good to have Rosie back out on what is becoming a regular showing.

  • half way trails

    Route was access road to Belle Isle loop and back, but discussion over how much rain downtown didn’t get Saturday caused an audible to return on North Bank. It was a good call.

    Other F3ers were spotted out in the wild as well enjoying the weather.

    A bit of advice: for the next few weeks until time change, bring a headlamp…you will need it for the first couple miles.

    Also, never ask Saab for help in illegally throwing out a mirror. You can guarantee yourself 7 years of bad luck.

  • Hot Potato

    Overnight showers subsided and 8 noble warriors descended upon Heartbreak Ridge for a hottest of potatoes.  Here is how it went down:

    • Attila
      • COP
        • SSH
        • Dead man hang
        • Russian soldiers
        • Helicopters
        • Arm circles – forward and reverse
        • Suzanne Somers
        • Merkins
        • LBC
      • Mosey over to the parking lot exit for a curb crawl (ascending up to 6 merkins and down to 1)
    • Handshake
      • Mosey to the elementary school playground
        • Partner up – one man runs the track while the other man does 6 pull-ups and another exercise while he waits
        • 4 rounds with squats, WWII sit-ups, HRM and flutter kicks
    • Fireman Ed
      • Mosey to the middle school bus loop for a Dora
        • 100 pole smokers
        • 200 jump squats
        • 300 SSH
      • Mosey back to the parking lot for some stretching (DQ)
      • COT with Fireman Ed taking us out

    Solid work from the PAX.  Good to see some familiar and new faces.  Welcome to HBR Pack of Peanuts and Burnout! 

    Announcements – Blood drive is October 20th.  Please sign up.  If you have questions, Pigskin is your man!  There is a channel of Slack with more info.

    God is good all of the time!

    Attila

  • Lazy Dora ain’t so lazy

    4 dudes came this morning for a beatdown. Lazy Dora delivered.

    COP–

    • SSH
    • Helicopters
    • heels to heaven
    • makhtar n’diayes
    • flutterkicks
    • merkins
    • am ham
    • dirty dogs
    • v-ups
    • mountain climbers

    11’s
    mountain climbers and hand release merkins

    Lazy Dora
    300 squats (partner does Al gore)
    200 WW2’s (partner does 6 inches)
    100 merkins (partner holds plank)

    6 minutes of burpees — pick a number betwixt 6 and 10.
    Do that many burpees within a minute.
    Whatever time you have left over is your rest time for that minute.

    Numbers, Names, Announcements

    Best story of the day goes to Fannie Mae. He was out running this weekend and a few Atlee Cross Country team members were running behind a little ways behind him — one of them says out loud “Hey, there’s an old guy we can catch!” At which point, Fannie Mae got angry and started booking it and left them in the dust. Great workout this morning, gents! See you in the gloom!!

  • 0% Chance of Rain

    A helpfully divisible 12 converged at Hoedown this morning. The meteorologists said 0% chance of rain, which was confusing because all evidence pointed to the fact that it was in fact raining. After painfully grappling with this unhappy development, and making many comments about the reliability of local meteorologists, we accepted reality and proceeded with the Thang:

    COP in the first Third Church lot: Deadman hang // Helicopters // Cherry Pickers // DQs // Imperial Walkers // Russian Soldiers // Crabcakes // LBCs// Inverted Crabcakes // Merkins // Elbow Plank // Pickle Pounders // SSHs // Burpees. Mosey to middle lot.

    Triple Check with a Coupon. Round 1: P1 Squat Thrusters, P2 WW2s, P3 Run the loop // Round 2: P1 Manmaker Merkins, P2 Flutterkicks, P3 Run the loop // Round 3: P1 Block Burpees, P2 American Hammers, P3 run the loop. // Bonus Round: P1: Overhead Presses, P2: LBCs, P3: Run the loop.

    Four Corners, Four Rounds. Round 1: 28 Squats in each corner // Round 2: 21 LBCs in each corner // Round 3: 14 Merkins in each corner // Round 1: 7 Burpees in each corner. Mosey back to school

    Triple Check #2: Balls to the Walls // Mountain Climbers // Run the Loop

    COT: Some cool down stretching. Numerama, Namerama, YHC took us out.

  • Slap both cheeks

    4 men escaped the clutches of the fart sack to welcome the week on a beautiful fall morning.

    COP: SSH, Russian soldiers, LBC’s, merkins, helicopters, DQ’s.

    The thang

    Mosey to hill on side of school, bear crawl up hill, exercise at top, crawl bear down hill, 20 LBC’s, repeat. Exercises at top were merkins, split jacks, and 2 count shoulder taps. Mosey to the track, do an exercise, run around the track, repeat. Exercises were boxcutters, elbow plank for 20 seconds, and Helix squats. Mosey back to parking lot, partner up. Timer does parking lot tracers, parter does dips, hand release merkins, and SSH’s. Stretching for last 3 minutes.

    Numberama, namerama, YHC took us out.

    NMS

    Mumblechatter, as would be expected with Yardsale and Mudface on hand, was lively from COP through COT, including how Yardsale makes friends in the bathroom, what that could mean, including a reference to South Park and the inspiration for the title of this backblast. YHC loves the mumblechatter because it distracts from the pain or soreness of the work, and occasions laughter so hard at times you struggle to exercise!

    During announcements YHC talked about accountability, personal and to the community. In this case YHC referenced the DaVille F3 community. Hard to put a timeframe on it, but for a while our numbers have been down at workouts. Looking at past backblasts it was common to have a minimum of 5-6 pax at a workout, but too often now we’re lucky to get 3, and frequently it is less. YHC is as guilty of this as anyone else, as my attendance has slacked off greatly in the past year, as has my effort at the workouts. F3 is SUPPOSED TO BE HARD, that’s how you improve, by pushing yourself past your limits to set new ones–the body should feel sore after a workout, otherwise it’s not much of a workout. Iron sharpens iron. YHC is challenging himself to show up at least 3x/week, put in maximum effort with each exercise and workout, and encourage his brothers to do the same. When out in the community, don’t let an EH opportunity pass by, try to give the gift of F3 to someone else each week, or month. I encourage each of you to think about what your goals are for F3 and push yourself to reach them. Know I will be there, encouraging you, and doing everything I can to reach mine.

    No Idea

  • Spartan

    Two Rock N Roll warriors hit the gloom ready to take on the Spartan. It went a little something like this :

    Warmarama : 

    10 SSH IC , 10 Russian Soldiers IC , 10 Don Q’s IC , 10 Cherry Pickers IC , 10 Imperial Walkers IC

    THE THANG :

    Mosey to big parking lot behind playground

    Spartan :

    PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Continue until you have done 30 x100 yrd sprints and 30×10 = 300 Merks.

    We finished round 23 before time expired (230 merkins completed)

    DONE

    COT :

    Prayers for all PAX of F3 who have M’s and going through the challenges of marriage and raising children

    YHC’s 3 month old is going through teething and the 3 year old is going to bed later and later so sleep has been hard to come by. 

    NMMS :

    Appreciate the push from Doozy as always. Dude is a beast. By round 15 the Suck started to set in for YHC

  • Punisher Digest – 2021.09.27

    Three posted for the last Punisher of September 2021. Warmup with some of the usual. Mary-basaed Lindsay (40s) broken up with Bear Crawl, Back Pedal, Lunge Walk, and Run. Ten rounds of 20 Dips on the outside tables. Triple Check at the wall. Mary and stretching. COT. Those of you there – you were there, it’s official.

  • Hochzeit

    Focus on keeping the heartrate up, upper body work and stretching.

     

    Warmup (in cadence): Ran to goal line of football field: 20 SSHs, 10 Man-maker Merkins, 15 Deep Mountain Climbers, stretching exercise

    Warmup (in cadence): Ran to other goal line: 20 Imperial squat Walkers, 10 Diamond Merkins, 15 Gorilla Jacks, stretching exercise

    Warmup (in cadence): Ran to Parking lot: 20 Lunges, 15 Peter Parkers, 15 Knee ups, stretching exercise

    Warmup (in cadence): Ran to area near pickle ball courts: 12 Don Quixote, 10 Merkins, 15 American Hammers, stretching exercise

    Playground for 7s: Pullups and Knee-ups at bridge: plank up and pulled plug before everyone finished

    Ran to the wall near parking lot: 10 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall: 10 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall: 10 Lalannes (People’s chair) in cadence, 10 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall: 12 Dirty?? (I forgot what you called them. Put your hands on the wall in cadence, move one hand and then the other to the ‘floor’ and back on the wall): 15 People’s chair Muhammad Ali in cadence, 15 Donkey Kix OYO

    Using curb: 20 ‘happy feet’ 3 times with 10 count in-between

    Ran to lower soccer field: Jacob’s ladder to top of hill

    Soccer field ‘goal line’ and next line (about 30 yards apart): Partner up: Start off opposite lines, bear crawl to the middle and 10 hand-slap merkins. Mosey back; 3 times

    Ran to fence beside field: 15 pole smokers (in cadence)

    Stands beside football field: 10 (double count) Dips, 10 (single count) Derkins, 10 Bulgarian (double count) split squats for each leg: next 8, then 6 then 4 then 2

    Ran to wall beside Parking Lot: 10 People’s chair air press, 10 donkey kix: 3 times

    Parking lot for 2 minutes of stretching

     

     

    Today is Byproduct’s wedding! (Hochzeit is German for wedding). Hope it does not rain as this is an outdoor wedding. Byproduct brought 2 FNGs (his brothers in law) from Albany, NY. Always great to have visitors!

     

    Announcements:

    Freed to Bleed blood drive: October 20 (a Wednesday), 11 days! We are now at 17 and hope to get to 40. You can sign up on RedCrossBlood.org and for donate blood, type in F3 in the space for find a drive. Ours will be the 2nd one that comes up.

     

    Blood Drive is at Good Shepherd Lutheran in Midlothian (south of the river). Time is 10 to 3. We obviously need more donors and we’re not picky. Donors do NOT have to be F3 people. Spouses, significant others, family members, friends, acquaintances, etc.

     

    We also need volunteers to sign people in and to ‘close the place’ out at the end of the drive.

     

    Finally, we need people to promote this. Please announce at all the AOs.

     

    The need for blood is always there but a blood shortage is more of a problem today due to Covid, which has caused a lot of donation cancellations.

    Also: we moved the ‘afterworkout’ fellowship to the Starbucks on Broad and Lauderdale.

  • Final 2021 IPC round at Anvil

    This was a timed event so we got right into the workout for the 4th Week IPC 2021.

    Alot of Mumble Chatter as it was just the two fine gents working out this morning.