Category: Richmond, VA

  • Substitute

    Light Warm-up. Then KB exercises, a short run, stretching, some other KB exercises, a short run, stretching, repeat.

    For warm-up; SSHs, IWs, Don Quixote, stretch, around the world KB.

    20 Swings,
    15 Curls (in cadence)
    20 Rows
    20 Triceps
    15 Sit and Press
    20 Press
    15 Squats with posterior resting on the curb

    Run around the ‘loop’. Do some stretches.

    15 each arm Renegade Rows
    10 each leg one-legged Dead lifts
    15 each arm Lawnmowers
    10 each arm one arm presses
    10 each direction Halos
    10 each arm Snatches

    Run around the ‘loop’. Do some stretches.

    Repeat the above starting with 20 swings 1 and ½ more times. For a little variation, I changed a few of the exercises. For the one-legged dead lifts, I substituted racked lunges. For the Lawnmowers, I substituted wood choppers.

    I volunteered to fill-in today replacing the always-reliable Atilla.

    Announcements:
    Blood Drive October 20 (Wednesday) at Good Shepherd Lutheran Old Hundred Rd, Midlothian, VA 23114 from 10:00 AM to 3:00 PM.

    We need donors and volunteers. Sign up on RedCrossBlood.org and search for ‘F3’. It’ll likely be the second one that comes up. If you want to volunteer, you can send me a note on Slack.

    As of now, we need 1 more to help set up (from 8:00 AM to 10:00 AM), 4 to sign-in (9:45 – 12:30 and 12:15 to 3:00) and 3 to take down (3:00 to 5:00).

    We have 4 donors! We are looking for a TOTAL of 40.

  • Looked Better on Paper : IPC Week 4 MaryAnne’s Mayhem

    2 SOJ Brethren hit the football field to finish up IPC for the year. Here’s the misery we endured :

    Format

    • Rep-based workout
    • Set the timer for 52 minutes 30 seconds
    • Measure out 25 yards

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

    DONE

    NMMS :

    The Suck really started to set in during Overhead Press around rep 51 for YHC and the Suck progressively got worse the rest of the Q. Neither of us finished the full 900 reps. Snuff got very close at 875. YHC got 800.

  • Wilson was here!!!

    7 Ground and pounders and 3 runners made their way through the Gloom to visit S.O.T.

    Mosey to the tennis courts COP

    DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Merkins, LBC’s

    Mosey to the bottom of the hill for a Dora

    Can’t remember the exercises 100, 200 and 300

    Mosey to the field – Field Crawls

    Bear crawl to the 5 yard line do 1 merkin, Bear Crawl to the 10 yard line do 2 merkins, increase by one at every 5 yard yard mark until 10. Finish out the field with Lunges to each 5 yard mark and a squat increasing by one until you get to 10

    Mosey to the track for a triple check

    Partner 1 does Hello dollies, Partner 2 does LBC’s and Partner 3 runs up the stairs around the bleachers and back

    Mosey (Toothfairies up the stairs) and across to the tennis courts

    Suicides using both side lines of all 3 courts across

    Burpee indigenous people run BTTF

    Numbers / Names / Marmaduke took us out

    NMS:

    As YHC is a day late getting this BB out and given his age, most of yesterday he does not recall. YHC and Honeymoon did have a discussion about the presence of Wilson and how we thought he might have gone with the runners. When the runners returned YHC did look for Wilson but he was not with them either. YHC was going to include Wilson in the head count for this BB but didn’t want to mess Big Data up

  • Not another IPC

    YHC hadn’t been to an F3 workout in a while due to work travel, fighting a little flu and to avoid some of the crazy IPC workouts. So it was time to take the Q for Manndate and do a non-IPC workout. YHC went to the old reliable deck of cards.

    • COP
      • Lap around the parking lot
      • SSH x 20
      • Imperial Walkers x 10
      • Arm circles x 10 small + 5 big; reverse
      • Helicopters x 10
      • Don Quixotes x 10
      • HRMs x 10
      • Copperhead squats x 10
    • House of Cards – each PAX member pulls a card, all the PAX does all the number of reps on the cards. The PAX runs a lap around parking lot. Rinse and repeat. The exercises were:
      • Spades – Goblet squats
      • Clubs – KB lawn mowers
      • Hearts – KB swings
      • Diamonds – KB sit-up presses
      • Jokers – Dealers choice
      • Totals were: Goblet squats x 64, KB lawn mowers x 75, KB sit-up presses x 94, KB swings x 55, Joker 1 overhead presses x 25, Joker 2 around the world x 26
    • Notes:
      • Good debate about IPCs (tough vs. crazy) and other mumble chatter. It was good to post again, starting the day with an F3 workout makes the day so much better. Hard work was put in by all.

  • Brocode at Currahee

    Four fleet footed horsemen fought the fartsack and found a respite from the pandemi-pocolypse and met the start of fall’s cooler weather.

    Bro Code route was south on Pump with a dogleg though some new neighborhoods and then return on raintree to start.

    Pinto took us out. Prayers for young people as they mature as well as those working though sickness or loss of their loved ones.

    NMS – Great to see folks out today. YHC is looking forward to getting fully healthy and back in the saddle. Working on a Currahee shirt after Spider Run is complete. Find a friend that needs F3 and invite them along.

    Get some.

  • Short Pump Orbital

    4 early morning warriors stumbled into the parking lot of WTH for this 3.6 mile beatdown and it went something like this:

    The Thang:

    .9 mile trot to short pump park where we did the Warmarama-

    20xSSH

    Dead man hang

    10xDon Quixote 

    1 minute plank

    Wilson’s 

    Fudds

    10xmerkins

    The thang:

    10 laps around the orbit in a holding pattern from the splash pad around the perimeter.

    1 lap 25 WW2s

    2 laps 50 Flutters

    3 laps 25 merkins

    4 laps 75 lbcs 

    Mosey back to the flag via Midas and a little car shopping!

    Thanks for letting me host. 

  • Back in the Saddle

    Among the three other groups that met in the parking lot this morning, ours was smallest. However, that didnt deter us from getting in some work. We headed over to the first circle for some warm ups. I was watching the boys gymnastics team do abs exercises at the gym last night and incorporated some side crunches from their workout in to ours….I think it’s a keeper. I was thinking about how long it has been since I have done pullups, and I couldnt remember. Let’s just say that if you don’t use it, you lose it. We finished off the rest of the morning at the Carillon field with a beast. Talk this morning revolved around BRR and sore muscles….I am sure that tomorrow we could talk about the exact same thing. It has been a while since I have Q’d, but it felt good to take the reigns once again. Plan on seeing more of it. Until then…..

    Lab Rat apologizes…

  • A Catholic Can’t Lead a Revival?

    Eleven of F3RVA’s finest (ahem, F3RVA’s 11 Finest) gathered under the tents at RRBC for an ole time revival at today’s edition of First Watch. Temps remained 70 and sunny. According to the makers of Yala Luxury Canvas Lodges, here’s what the Tent Master had in store for the PAX today:

    Mosey to the front of the church, the long way.

    Dead Man Hang (no cadence!)
    Calf stretches
    Side-straddle hops
    Hillbillies
    Russian Soldiers
    Imperial Walkers
    Arm Circles (big only; kudos to Chum for showing YHC the light!)
    Hand-Release Merkins
    Inverted Scorpion Kicks
    Reverse Crunches

    Mosey to the super-small parking area for Four Corners:

    Round 1: 10 hand-release merkins, 20 squats, 30 four-count flutter kicks, 40 four-count side-straddle hops. Bear crawl between stations.

    Round 2: 10 burpees, 20 monkey humpers, 30 box cutters, 40 four-count side-straddle hops. Crab walk the long legs and crawl bear the short legs between stations.

    Round 3: 10 standard merkins, 20 copperhead squats, 30 four-count snow angels, 40 four-count side-straddle hops. Lunge the long legs and power walk the short legs between stations. Optional fanny packs and sweatshirts around the waist.

    Mosey towards the church, stopping at the handicap parking signs to perform an omage of 10 WWIIs, in cadence. Continue to the Alternate Parking Lot for a Meat and 3 Sides or a Side and Three Meats or whatever:

    Round 1: 10 block curls, 15 dips, 20 dealer’s choice, and run the loop.

    Round 2: 15 block curls, 20 dips, 25 dealer’s choice, and run the loop.

    Round 3: 20 block curls, 25 dips, 30 dealer’s choice, and run the loop with the block.

    Put the blocks back, and BTTVSF.

    Numbers, Names, and Wojo took us out.

    Announcements:

    Blood Drive, October 20. Sign up to volunteer and support a brother who is organizing this. Send a quick note to Pigskin (on Slack). Lots of different opportunities for a couple of hours and / or just donate some good juice. Yeah, you get a cookie at the end, too. Sign up.

    Faceplant is sort of hosting a non-F3 sanctioned event on October 16 that the PAX thinks they are invited to, but it’s not clear. Celebrate Faceplant’s friend Sean Hogan by running the Beer Mile. This is to remember the same guy you curse 1-2 times a year when Faceplant Q’s that nutty thing with hill repeats and burpees and more burpees and more hill repeats. Apparently, after all the smiles and Mr. Nice Guyness, Faceplant is really about making the PAX hurl.

    Q School coming this fall. Look for it at an AO in your area. More to follow.

    NMS:

    Not a ton of mumble chatter today and less over-sharing. Perhaps the PAX was still sleepy or quiet or YHC really has lost his hearing a bit. Great to have Ronnie become a First Watch regular (?) and fantastic to have Whole Food’s finest, Wojo, back in the fold, even while traveling regularly. Flying all over is a grind, so nice to see him back at it. Thanks to Splinter for posting, even with YHC having the Q.

  • Mary Anne’s Abbreviated Mayhem

    One last Iron Pax challenge to finish off September.  Six noble warriors muscled through MaryAnne’s Abbrievated Mayhem.  Here is how it went down:

    Exercises done in sets of 25 reps, run 25 yards and do 3 burpees before returning for the next set of reps.  Exercises included:

    • 200 curls
    • 175 squats
    • 150 overhead presses
    • 125 swings
    • 100 merkins
    • 75 thrusters
    • 50 Bonnie Blairs
    • 25 Blockees

    900 reps, excluding the burpees.  The PAX went for 46 minutes as Lighthouse and Offshore finished the gauntlet.  T-claps for those beasts!  Good work by all!

    Prayers for Chisel’s family after his passing.  Blood drive on October 20th.  Contact Pigskin with questions.

    God is good all of the time!

    Attila

  • Second Round of Mayhem

    Timer set, PAX gathered, coupon collected. Let’s do this again

    MaryAnne’s Mayhem

    52:30 on the timer

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    Numberama

    Namerarama

    NMS

    YHC took the Q from Spit last night due to an unforeseen illness and he announced that it would be starting at 5:15 to allow for the time needed to get this done.

    Apperently this scared everyone off. Missed you guys this morning.