Category: Richmond, VA

  • Crazy Wet 8’s

    4 Davillins got after it with Week 2 IPC challenge.

    This how it went down

    Crazy 88’s

    4 rounds for time

    Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX.

    Round 1: Burpees & Sprinting

    Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries

    Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) 

    *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries

    Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear

    Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    MOLESKIN

    All got done with 45 mins. Second try at it at The Creek

    SPIT ON THAT!!

  • A Whiter, Heavier Flatline

    One PAX pulled on the red board shorts to hit the sand early and oil the post BRR joints. Conditions were 70 and sunny, sandy and slightly breezy. Terrain: flat (except a right/left tilt down to the water). Think Baywatch meets The Gloom. According to the solo walkers on the beach, the creepy dude in black did most of the following:

    Pre-COT: hide non-running shoes and socks in the dunes.

    COT: Roughly 20-30 reps per exercise.

    SSHs
    IWs
    SSHs (v 2.0)
    Hillbillies
    Dead Man Hang
    Calf stretch
    LBCs
    FKs
    WWIIs

    Mosey northbound from the hotel property to the next property. 7 condo buildings meaning 7 stops on the tour de Amelia Island. 30-40 reps per stop. YHC loses count without the benefit of Pigskin’s multi-lingual chatter.

    SSHs
    WWIIs
    Deep, slow squats
    Box cutters
    Hello dolly
    HRMs
    LBCs

    Reverse trip (6 stops):

    WWIIs
    FKs
    LBCs
    Snow angels
    Rosalitas
    Gas pump/reverse crunch

    Run 2+ miles barefoot on the sand.

    Number, Name, and silent motivational message.

    Announcements:

    Vinny’s Field Day this weekend at 7:00 a.m. at Dogpile. Pass the word.
    F3RVA Retreat is September 25 in the afternoon / evening. Sign up for Corn Hole.

    NMS: first workout post-BRR. Nice to be back out there. YHC is fortunate to have some nice spots to work out from time to time. Today was one of those days. YHC forgot his running shoes, and Gypsy has purchased most of the country’s spare inventory; turns out, running barefoot in the sand is awesome.

    Also, YHC is bummed that F3 Flo-Rida (Greensboro) didn’t make the event this year.

  • Back At It

    Eight BRR runners ready to get the legs churning again plus seven more posted for a sticky September Spider Run. Here was the route: 

    4s/ 5s:

    • Out around the baseball field to College, right on University

    6s

    • Start with loop of campus up UR Dr to Campus over to College, right on University

    4s

    • Cross Ridge, left on Gaymont, left on River, right on S. Ridge to Westham Station, through the Bat Cave, BTTF

    5s

    • Bear right onto Sunset, cross Ridge to Holmes, left on Ziontown to University, quick right on Ralston, left back on University, right on Gaymont, finish 4s route.

    6s:

    • Right on Westham Pkwy, left on Lindsay, left on Forest, right on Ridge, left on Ziontown, finish 5s route.

    Numberama, Nameorama, COT

    MOLESKIN

    YHC unintentionally signed up to Q post BRR, but that turned out to be a great way to control the route and more importantly the hills.  Was looking for the flattest route possible, which isn’t easy around UR.  The 6s didn’t get spared.  BRR is less than a year away, see TYA for details. 

    ANNOUNCEMENTS

    Field Day – this Saturday 9/18

    Retreat – next Saturday 9/25 (sign up for Cornhole)

    Prayers for Splinter’s son’s 3rd grade teacher

  • If we did rename him, is there a better F3 name than Gumbo?

    13 Strong men made their way through the fog, 1 solo Broga master, 1 former FNG now regular, 1 blast from the past, 1 that took a wrong turn and crossed the river and 9 regulars. According to the older gentleman that walks the perimeter of the park this is what he recalls.

    COP: DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Imperial Walkers, LBC’s

    Mosey to the end of the parking lot,

    Parking lot crawls: Bear Crawl to the first line for 1 merkin increase count by 1 merkin at each line until 10. Switch direction with Lunges and squats, switch directions with Crab walks and LBC’s, switch directions with Crawl Bears and Plank Jacks

    Mosey to the Pavilion,

    Ab ring of Fire: PAX does exercise while 2 timers do 25 WWII’s (American Hammers, Sugar sticks, Scrunchy Frogs, LBC’s, Hello Dollies, Rosealitas)

    Mosey to the tennis courts,

    Four corners Prostitute: 10 Merkins, 20 Plank Jacks, 30 Mountain Climbers, 40 Shoulder Taps

    Mosey to the Basketball Court,

    Burpeesides – Run from the baseline to the free throw line (Burpee), back to base line (Burpee), Half court line (Burpee), Base line (Burpee), opposite Free throw line (Burpee), Base line (Burpee), opposite base line (Burpee) and base line (Burpee)

    BTTF

    Numbers / Names and DTH took us out

    NMS:

    It was good to see Gumbo back out in the Gloom but after being gone for so long some of the PAX was thinking he might need a new name. Much thought was given but really Gumbo is the best name the PAX could think of so no change was made. Handshake made his way south of the river and it was good to see him too. Unfortunately, YHC was not willing to get out of the fartsack early this morning and Last Call had to do Broga all by himself which might have freaked the dog walkers out just a bit. T-Claps for Loogie making his second F3 appearance, keep posting brother it might get easier one day.

  • What’s that Called Again?

    YHC was excited to see a full parking lot in the early morning gloom of Rockwood Park. My dreams were quickly shattered as I realized everyone was a senior citizen getting ready to hot step around the perimeter of the facility. Luckily Doozy rolled in and saved the day. Here is a brief summary for your viewing pleasure.

    Mosey to the big parking lot for Warm Ups: Russian Soldiers, Imperial Walkers, Helicopters, Arm Circles, Dead Man Hang, Cherry Pickers, Don Quixotes.

    Mosey to the back lot for a 4 Corner Prostitute featuring the following exercises:

    Hand release Merkins x 10, Flutter Kicks x 20, Plank Jacks x 30, Jump Squats x 40.

    Mosey to the Nature Center:

    One man lunge walks to the grass and back, while the other does exercise for the duration: Heels to Heaven, Carolina Dry Docks, LBC’s

    Mosey to the Baseball Field:

    Got a little lazy and repeated my segment from The Forge Last week: Lt. Dan Walks to the Plank, Crab Rolls, WWII Crawl Bears, Jumping HRpees. Jog back in between each segment.

    Back to the Flag for Numbers/Names/Announcements.

    YHC took us out.

    Final Thoughts: Enjoyed catching up with Doozy and hearing about the 911 convergence in DC. Sounded like a great time and tough workout. SOJ PAX definitely need to come and check out Rock N Roll. Lots of open spaces and people meandering about. Doublemint – if you are going to break out the all white New Balance, this is the spot.

  • Triples all around

    10 strong posted for the Monday “Start the week right” edition of Satan’s hill. Solid crew gathering on the hill weekly, good to see strong numbers. After a brutal weekend of football for YHC I was ready to put it in the rear view and get started on a new week.

    COP- 41 SSH, 20 LBC’s, 10 each: DQ’s, cherry pickers, deadman hang, IW’s, Russian soldiers, Helicopters, Merkins.

    The Thang: Triple check up the hill with Runner getting 1/3 up hill calling for next partner. Merkins and squats performed. At top of hill Runner to stop and back sign Box cutters and Drydocks. Various runs back to stop sign as pax. Quick stop to perform SSH’s in front of Wilson’s Ring. Then another triple runner down to bottom of sac and back with exercises monkey humpers and ??. Mosey down trail to rock pile. Coupon holds for 4 minutes. Final triple: Runner to top of lot with exercises Coupon curls and rock copters. Lay down with rock. Rock press, overhead rock holds, etc. Time was called back to flag.

    Way to get out to take on the hill.

    Prayers to all those impacted by 9/11/2001 and may we as a country never forget. YHC took us out in prayer.

  • Four corner triangle

    15 fine gentlemen gathered in the Tuckahoe gloom for a Hoedown to kick off the week. Snuff rolled in and off we went, mosey down to the bottom of Lindsey.

    COP: 15xSSH, DMH, 7xDQ, 10xFK, 10xAPD, 10xHRM

    Much to Handshake’s surprise we Bernie Sandered all the way out of Lindsay Ct, gathering the six and moving to the main parking lot.

    Four Corners: Cumulative 10x plank jacks, 20x MH’s, 30x Superman, 40x WWII, jog long legs, crab walk short legs. On the way to corner two we discovered the parking lot is a triangle…. audible corner 3 = Snuff’s ride.

    Mosey to the makeshift Hoedown jerkin gym and partner up for 3 rounds of 8x jerkins. PAX waits in plank then 1x burpee & crawl bear up ramp to gather in the upper field for SSH’s. New partners for 2×25 PLT’s followed by two rounds of 10x pull ups across the field with the other partner doing big boy sit ups.

    Return to the traditional Hoedown triple check location near the bus loop and gather in 5 groups of 3 – wall sit/donkey kicks (nobody chose donkey kicks, go figure), full crunches, and the timer executes Chaplain’s recent creation: jumping Hrpees (jumping burpees with a HRM) for about 30 yards to the side lot and jog back.

    YHC called the morning a bit early as time was short. Mosey to the circle for Numberama, Namerama, Announcements (Field Day at Dogpile 9/18, Retreat 9/25) and YHC took us out.

    Way to work today gents & thanks for hanging with me on some obscure exercise combinations. Here’s to a great week. Until next time, GP

  • Trail Run on BRR Weekend?

    Heck yeah! The route was counterclockwise, with a trip around the west end of Belle Isle. Pigskin turned back near the end of the spur – kind of an interesting spot to do so. PAX are looking forward to the BRR backblast!

  • DC 2021 – 20 year 9/11 tour

    170 F3 and FIA PAX gathered for one of the coolest experiences YHC has ever had with F3. Not just because it was the 20th anniversary of the 9/11 terror attacks but because it was about 160 men +/- and 10 +/- women that got together to push their bodies as far and hard as they could.

    The workout had fairly simple instructions. Start at the bottom of the Lincoln Memorial and run to the top and back, do an exercise for the 6 and repeat

    The catch was you did the stair climb 26 times (wow) YHC’s legs where burning

    Each time before we ran up and down, one of the PAX would read a fact from what happened that day 20 years ago in a timeline of how it happened

    YHC was picked to Q one of the exercises at the bottom while waiting on the 6. YHC thought about Man Killers but went with Knee Slides which the PAX of 170 did not know existed and found out what a ab burner they are when you do 30 (4 count). We had also done an ab burner the round before with an exercise YHC will interduce RVA to next week.

    Numbers / With 170 we didn’t do names JAG took us out

    NMS:

    DC-2021-1

  • 20th Year 9/11 Memorial

    On this 20th anniversary of the 9/11 terrorist attack, a handful of non-BRR studs joined YHC for a remembrance Q. Here is how we honored the fallen:

    The THANG:

    Heading off to each new COP, YHC spoke the heroic words of Todd Beamer, Flight 93:  “Are you guys ready? Let’s roll!”

    COP #1:

    • Mosey to the grassy lit knoll
    • Welcome & Disclaimer
    • For 2996 TOTAL 9/11 DEATHS:
    • x2 Burpees 
    • x9 Merkins IC
    • x9 Copperhead Squats IC
    • x6 WWII IC
    • Complete x2 more rounds OYO

    COP #2:

    • Mosey to collect coupons at the stage
    • Mosey down to the Amphitheater 
    • The Two Towers had 110 Flights of Stairs (2,071 Steps)
    • Carrying a coupon (Fireman’s gear weighs at least 45lb), PAX were directed to ascend the the 17 Amphitheater steps 6x, then add x8 more individual steps for a total of 110
    • Return Coupons

    COP #3:

    • Mosey to the Carillon Field
    • DORA for the Service Men & Women who died on 9/11
    • Police x60 – WWII’s (Moving partner lunges across field, runs back)
    • Pentagon x189 – Merkins (Moving partner Broad Jumps across field, runs back)
    • Fire Dept x343 – SSH’s (Moving partner Bear Crawls accross field, runs back)

    COP #4:

    • Long round-about mosey to the bottle of the triangle
    • For the 44 Heroes who bravely crashed Flight 93, the PAX circled up to complete x44 Hand-Release Booyah Merkins, alternating slaps on their neighbors shoulders – it was both exhausting and magical

    COP #5:

    • Bernie/Mosey to the 1st Grass Circle:
    • Citizens of 78 countries perished, so complete x78 Flutter Kicks IC

    Mosey BTTF with 5min for Mary:

    • Pick back up on the 2996 theme, going around the circle, still Burpees x2 followed by each PAX calling an exercise IC for the x9, x9, x6 …etc

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  This morning we remembered and honored the fallen, and spoke of our country, our freedom, and our responsibility in this fallen world. It starts with us – sacrificing sleep to do the hard thing, to grow stronger together, to lock shields for one another and our communities. YHC is incredibly honored to count myself among the F3 brotherhood, and I hold myself to a higher standard because of it. The following two quotes were shared and discussed in COT. YHC, Tryhard

    “Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same, or one day we will spend our sunset years telling our children and our children’s children what it was once like in the United States where men were free.”  President Ronald Reagan

    “Do not be overcome by evil, but overcome evil with good.” (Romans 12:21)