Category: Richmond, VA

  • Steak Knives

    YHC was excited to finish the RVA summer tour with a close AO in the Creek. We had a special guest from Southport, NC region…Steak Knives.

    Flag is planted four F3 brothers show up we begin with a warm up mosey around the parking lots and some parking space tracers. We circle up for the COP

    COP

    19 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm Circles (10 small, 5 Big), Reverso, 10 Helicopters, 20 American Hammers, 20 LBC’s 10 scorpions and 20 merkins.

    THANG

    We then mosey to the front of the school and YHC brought a jump rope, this is for Station 1 (S1), Station 2 Flutter kicks, Station 3 10 merkins, then plank for 5 seconds repeat until timer returns. Station 4 Lunges. Station 5 lap around parking lot as the timer. When runner returns he starts station 4, S4 to S3, S3 to S2, S2 to S1 and S1 runs the lap. We continue to rotate the stations until all have been completed by each member of he PAX. This would be the first evolution. We continue for 2 more revolutions.

    We then mosey to the back of the school set up 5 stations again for a sprint work out and the stations are as follows: S1 – Run to school and back across the bridge, this is the timer station. S2 – Merkins, S3 – dips, S4 pull ups, S5 flutter kicks.

    We then mosey to Flag for 1 minute of stretching, then numberama and Namerama. Yardsale took us out in prayer.

    Announcements –

    We discussed 9/11 step run with the Fairfax region at the Lincoln memorial, possible clown car for this event. We also reviewed the Field Day, this is happening on September 18, 2021 @ 7am at Dogpile. We will be formulating our teams to get ready for this event. There is a Colonial Trail 10 mile run coming up and Spit will have details soon if you are interested.

    Moleskin – It was great having Steak knives visit he reminded us of the upcoming 10 year anniversary of the F3 Nation. It was an honor to lead and I look forward to seeing you in the gloom. Cheers….CB!

  • Battle of Long Island and a little Merlot

    14 men, including three FNGs answered the call to report for duty on Satan’s Hill for a Battle of Long Island themed workout. YHC was shocked at the record breaking turnout and determined to give he PAX their money’s worth.

    Warmup with discussion of the Battle; some frustration was displayed by the PAX, but historical context was important.

    SSH, Helicopters, cherry pickers, ‘murcans, LBCs

    Mosey to the top of the hill then 4 corners with 20 each stop ‘murcans, LBCs, CDDs and squats.

    down the hill with further discussion of God’s intervention 245 years ago to preserve the fledgling, trapped American Army after the retreat to Brooklyn Heights. In honor of the Maryland 400 holding the line and allowing the others to retreat we did a bear crawl style Indian Run to the top of SH. The mumble chatter among the PAX was getting ugly and a new revolution was in the offing as the PAX took a break with lunges after an FNG spilled merlot on the hill.

    After a return to the bottom, in commemoration of the evacuation of the troops across the East River we ran to the top of SH a few more times before heading to the rock pile. We did reps of 8 overhead, curls for the girls, skullcrushers and squats repeato until the PAX begged for more running, so up the hill one last time we went. Finished with a Ring of Fire and time was called.

    Numberama -14 Namorama – Three FNGs got some good names.

    Prayers for our Marines killed in Afghanistan, Nancy’s friend with COVID, and Dracula’s daughter’s knee surgery.

    See the link for an explanation of the Battle Battle of Long Island • American Revolutionary War

  • Sweating with the oldies

    8 gentleman showed up to YHC’s guest Q at Circus Maximus, put in an appropriate amount of effort, both with their kettlebell and their mumblechatter. Here’s how it went down.

    COP: SSH, DQ, arm circles, Imperial walkers, merkins, LBC’s, helicopters.

    Main event: Start at 1st brick column in bus loop, 5 snatches with right arm, waiter carry to 2nd column, 5 snatches with left arm, waiter carry back, repeat increasing to 10, then 15 reps each arm. Repeat with following combo exercises, advancing 2 columns each time: cleans and squats; demon crushers and situp press; lawnmowers and halos.

    Mosey back to parking lot for boat canoes, Chewy style, stretch for 3-4 minutes, numberama, namerama, Attila took us out.

    NMS

    YHC wanted to get down to Circus this summer, it’s been too long between visits. The mumble chatter did not disappoint, starting as soon as YHC and Mudface arrived to find White Deer waiting, with the rest of the PAX arriving soon after. Mudface introduced the 4th F during COP, with other members contributing. PAX crushed the workout, and it was great to see some familiar faces and meet a new one (Homer). Hope to be back sooner rather than later!

    As usual, I have No Idea what I’m doing…

  • Tour de Forge

    Four sweaty gloom vets (yes, sweaty before it even began) posted to the Forge for a scenic tour, as follows:

    The THANG:

    WARMERAMA:

    • Mosey down South Coleman to the culdesac for a well rounded DTH full body warmerama IC

    THE TOUR:

    • Circuit the entire AO, stopping at every light post to complete called reps
    • The bottom: Alternate x10 Merkins with x10 Squats
    • (GARBAGE PLATE was kind enough join us at this point having already toured the entire AO looking for us)
    • The Hill: Bernie up the hill stopping for x10 WWII alternated with x10 Mtn Climbers
    • The Parking Lot: x5 Burpees alternated with x10 Flutters (2-ct)
    • Front of HS: x10 Ball Dippers (2-ct) alternated with x10 Am.Ham’s (2-ct)
    • Front of MS: x10 DR.W’s alternated with x10 ?can’t recall
    • The Far Side: x10 Jump Squats alternated with x10 Merkins
    • The Back Stretch: x20 LBC’s alternated w x20 SSH’s

    Mosey BTTF:

    • En route, alternate x10 Dry Docks with x10 Monkey Humpers

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Comments)
    • LAST CALL took the PAX out in Prayer

    NMS:  Well, 0530 is definitely getting a lot darker these days, but the 1000% humidity hasn’t budged. Good to have a few fine souls to share the sweat fest with. YHC is honored as always to call you brothers. SYITG, YHC, Tryhard

  • Is it Fall yet?

    2 Davillians went out for a run this morning but you would though we went swimming with how sweaty we were afterwards.

    Route was out on Atlee station passed the schools, short loop into Honey Meadows then cut into Taylor Farms before return the same way we came for just over 4 miles

    Trout and YHC enjoy some nice mumble chatter about our kids with his younger and my oldest starting kindergarten in a few weeks

    SPIT ON THAT!!

  • Step into the Freezer

    15 PAX members joined YHC in a soupy August morning for a jaunt around Mary. Here’s how it went:

    Mosey to field.

    Warmup: SSH, Don Q, Squats, merkins, mountain climbers, rosalitas, Freddie

    Dirt track work: partner up, run opposite directions to other side, meet up and perform exercise. Return to beginning and plank. First round- 20 merkins. Second round – 25 PLTs. Third round – plerkins. Fourth round – 25 PLT to side.

    Dora – 50 burpees, 100 WWIIs, 150 merkins. bear crawl 1/2 across tennis courts, run back. Audible after 50 burpees and run the entire length of the tennis courts.

    Triple check – people’s chair, box cutters, run across blacktop, backwards run back.

    moleskin:

    Serving up some humidity and humility this morning, YHC quickly learned the bear crawls during dora were not the way to go. Sometimes the suck can simply take an audible every once and a while. Congrats to Ronnie’s 2.0 for not splashing merlot after the various pre-workout conversations involving other 2.0s. Thanks to Swirl giving YHC the heads up on the site to maneuver the workout around other tomato groups, it’s been a while in the Q seat at Mary.

    Good luck to our BRR teams. No seriously, good luck, TYA’s not even going to tip you off as to what legs you’re running until you’re en route. Savage and awesome.

    Announcements: Sept 18 – Vinnie has the field day Q, sign up with the nano region leaders if you’re interested in joining. Sept 25 – retreat.

    -Singer

  • WDog 12 pack

    We had the makings of a party when 12 men grouped up for a hump day early morning workout and here is what went down:

    We mosey out to the first crop circle and run 2 laps then circle up for 20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 15 Arm circles (10 small, 5 big, Reverso)

    THANG

    We mosey to second crop circle at the top of the Triangle. This is a YHC favorite where we Brocode the following:

    20 merkins, then lunge to the other corner of the triangle at the top of hill, run/jog down the hill, 20 LBCs, then Bernie Saunders to the top then repeat this routine 2 more times.

    We mosey to the Ha’ Penny stage and everyone grabs a coupon circle up and partner up. P1 touches 6 trees as the timer while P2 curls the block. Then P1 performs curls while P2 touches 6 trees. WE repeat this 2 more times; however, the block exercise the 2nd time was ketlle bell swings and the 3rd time back to curls. We return the blocks.

    We mosey to the cage and partner up again where P1 runs to hydrant and back as the timer, P2 performs 5 pull ups, 10 merkins and performs squats until P1 returns . Then P2 runs to hydrant and back and P1 performs 5 pull ups, 10 merkins and performs squats until P2 returns. This completes one rotation and we perform 3 more rotations.

    Mosey to bowl and from bottom of bowl to the top we bearcrawl, then go to block wall and air chair until the 6 arrives. 10 Donkey kicks then wall seat. 10 More donkey kicks and sit.

    Mosey back to flag for Numberama, Namerama.

    YHC took us out in prayer.

    Great seeing a group today, enjoyed partnering with BT and Angus today way to push it today. It was an honor to lead this morning and I will see you in the gloom. Cheers!!….CB

  • No Kettle Bell for you

    An even set of 6 Davillians arrived on this humid Wednesday to take a break from Kettle bells and get in some IPC practice.

    This is how it went down

    Grab a cinder block and head to the bus loop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Arm Circles

    THANG

    IPC Prep Modified – Starting at the entrance of the bus loop complete 10 Burpee Block Jump Overs then 25 Leg Raisers with Block held high. Run to the first light pole and back. Then complete 9 Burpee Block Jump Overs then 25 Flutter Kick + Press. Run tot he second light pole back. Rinse and Repeat while decline the Burpees by 1 then down to 1.

    Mosey back to the flag

    1MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    With less than 2 weeks till the start of IPC it was time to get the PAX back in the grove. This workout was a modified version of Week 4th challenge from 2018.

    The now KB caught the PAX off guard a little bit but after a a few burpees were completed the mumble chatter got back to normal

    ANNOUNCEMENTS

    SPIT ON THAT!

  • Source of Leg Discomfort

    Eight denizens of the greater SOJ geographic area linked up once again for another round of fun that we call Source of Truth. We were evenly divided between bootcampers and runners. The high humidity and illuminated football field left little doubt that a good time would be had by all. Here is a brief summary for your viewing pleasure:

    Mosey to the lower parking lot for warmups:
    walking Russian Soldiers, walking Helicopters, walking Big Arm Circles, Forward Straddle Hops, Hillbillies, Lunge Walk, LBC’s, Hand Release Merkins.

    Mosey to the track area for Exercise One:
    3 rounds of the following:
    50 jump squats, 20 pole smokers, Bear Crawl up the big staircase with a merkin every other stair. Run around to the grass hill and Crab Walk down. The Pax split up and did these OYO.

    Mosey to the upper football practice field for Exercise Two:
    Divide the field into 1/4, 1/2, 3/4, and full. Run and do 10 exercises at each interval:
    WWII sit ups, Heels to Heaven, American Hammers, Hello Dolly’s, Alabama Prom Dates, Freddie Mercuries.

    Mosey to Victory Hill – 7 times run up and down, alternating PAX

    Exercise 4: Battan Death March – line up and Bear Crawl down the field – man in the back does 5 burpees, then run to the front.
    *mercifully called due to time constraints.

    Back to the flag for numbers/names/announcements.

    YHC took us out.

    Final thoughts: Outstanding effort by all today. For unknown reasons, that upper football field was absolutely soaked; despite a lack of rain or any visible sprinkler system. Defied the laws of nature! We were all drenched and covered in grass and mud.

    Runners were looking strong! I heard they completed 5.5 miles or so. Those guys have been getting after it preparing for the marathon. Well done.

  • Stache Bros vs. the World

    Stache Bros vs. the World

    Gents, it has become tradition at the annual inaugural F3 RVA retreat to have a friendly little Cornhole competition. Somehow YHC has twice snatched defeat from the jaws of victory along with everyone else not sporting a fuzzy caterpillar. Find a partner and start training, this year the Stacheholes go down. The rules are simple, throw the bag into the hole. Tournament is double elimination and there’s a mighty fine prize on the line. Highly recommended that you and your partner represent different nanoregions. Retreat is September 25th, tournament will start mid-afternoon. Sign up here:

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=53036266