Category: Richmond, VA

  • The Customers all Left

    At the unusual timeslot of Sunday at 6:30 pm, Tuckahoe and SOJ united for an epic OTB kettlebell beatdown. Here is a brief summary for your viewing pleasure.

    Warm Up: Mosey w/kettlebells around the perimeter of the church. Stopped periodically for the following: Arm Circles, Helicopters, Don Quixote’s, Hand Release Merkins, LBC’s.

    Exercise One: Triple Check – Big Kettle sumo squats, Small Kettle overhead reach (each arm), runner goes down the hill and bear crawls back.

    Exercise Two: 4 Corners, Prostitute style: 10 sit ups with overhead press, 20 dead lifts with arm raises, 30 lawnmower pulls (15 per arm), 40 flutter kicks w/kettlebell hold.

    One minute of arm stretches and recovery.

    Numbers/Names/Announcements

    Final Thoughts: Strong work by all the PAX this evening. The four corners ended up being pretty brutal as evidence by YHC struggling to move my fingers and type up this backblast. It was nice having a doctor on hand in the event that some accidental skull crushing occurred during the flutter kicks. Looking forward to exploring this location over the next couple weeks. Reminder that we will not be meeting next week due to Easter.

  • Where to Aisle 5

    3 men gathered for another edition of Off the Books. Aisle 5 lead the way.
    We put in some extra time to finish right at 4 miles. Well done fellas!

    Coffateria: Subaru makes 9 inches. 9 inches of clearance that is..

  • Iron Island

    6 Men of F3 gathered for another 70 and Sunny beatdown. This time we headed to the beach. Let me grab my water wings…

    Warmorama:
    Seal Jacks x15, Mountain Climbers x15, Copperhead Squats x15, Burpees x5.
    Mosey to the Wall: Balls to the Wall 1 min, Wall Sits 1 min.

    Mosey to the Beach
    Round 1: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
    Round 2: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
    Round 3: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.
    Round 4: Run .25: Merkins x25, Jungle Boy Squats x25, WWII x25, Burpees x5.

    Mosey to the Boardwalk
    Round 1: Box Jumps x10, Arm Haulers x10
    Round 2: Box Jumps x10, Arm Haulers x10
    Round 3: Box Jumps x10, Arm Haulers x10
    Round 4: Box Jumps x10, Arm Haulers x10

    Hammerhead and Whirligig – were free to lead.
    Merkins x20
    Gravel Pickers x20

    Mosey back to the Flag.
    Sprints x5
    6 Minutes of Mary.

    COT: Amy Grant took us out.
    Coffateria at Magic Beans.

    The PAX at CapeFear really went out of there way to make me feel welcomed this week. Enjoyed the workouts, the mubblechatter, Coffateria and Q Source 3rd F this morning. Well done CapeFear.



  • Shiplap is Fast, Chaplain is Tardy

    YHC normally goes at an easy pace for Morning Wood but he quickly realized Shiplap is fast and is setting the pace today. Did the usual paved nature trail run. Chaplain showed up late and tried to catch us but there was no way that was happening with Shiplap’s pace. Thanks for joining today brothers. Enjoyed it

  • Speedo’s Return and 2 FNG’s

    8 Metal Heads posted at today’s concert at Rock N Roll. According to the groupies, here’s what happened :

    Slaughter Started bear crawl from parking lot to basketball court

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    THE THANG:

    Mosey to playground and curb crawl from end to the other

    Mosey to parking lot behind playground 

    Hightower – 

    F3 Myrtle Beach SC lost Jacob “Hightower” Hancher as he was serving as a Myrtle Beach Police Officer. EOW: 10/03/20. They dedicated this workout to honor him. It’s based on this Bible Verse: Matthew 5:9 Blessed are the peacemakers, for they will be called children of God. So – 5 Exercises – 9 reps each. 1) Burpees 2)Bodybuilders – burpee with Plank jack 3)Triple Merkin Burpees – burpee with 3 hand release merkins 4)Triple Jump Squat Burpees – burpee with 3 jump squats 5)Combine all previous variations together – Triple Merkin Triple Jump Squat Bodybuilders – burpee with 3 hand release merkins, plank jack, and 3 jump squats

    Mosey to grass hill where the steps are going to baseball fields

    1 of each animal movement going up hill with a mosey back down : front facing crab walk, crawl bear, backwards facing crab walk, bear crawl, frog jumps (broad jumps), murder bunny without the cindy, murder gorrilla facing right, murder gorilla facing left (this is a sideways gorilla like movement invented by Chaplain)

    Mosey to wood poles behind baseball fields and do 32 pole smokers for YHC turning 32 today 

    Mosey to nature center, take a left and do lunge walks down the trail until you reach the gate 

    Mosey to parking lot in front of baseball fields (During the mosey, Speedo sets the pace with a walk while other PAX run to the bridge back and forth until Speedo reaches the bridge)

    4 corners on parking lot : exercises – 10 Ball Dippers DOUBLE COUNT, 20 Lt Dans, 30 merkins, 40 LBC’s

    Mosey back to parking lot where Ole Glory is planted 

    32 incline merkins on wood railing

    Mosey to basketball court

    4 corners with animal movements between corners : bear crawl to 1st corner and do 10 merkins, front facing crab walk to 2nd corner and do 20 crab cakes DOUBLE COUNT, murder bunny to 3rd corner and do 30 groiners, lunge walk to 4Th corner and do 40 SSH

    COP : 50 WWII’s IC, 50 LBC’s IC, 30 seconds of flutters

    DONE

    Numberama

    Namerama 

    COT : ongoing prayers for TryHard’s sister Elisabeth specifically for the right chemo treatment to be chosen and a miraculous speedy recovery ; Newly named PAX Dingo is working on an amazing cause shipping containers of prosthetic limbs to amputees in Southeast Asia’s islands ; Chaplain’s inaugural kettlebell Sunday evening workout starts tomorrow at West End Assembly of God from 6:30 pm to 7:15 pm ; prayers for Fugitive’s new phase of life dealing with a walking baby constantly keeping him on edge 

    NMMS : Speedo returned to F3 for the first time since IPC in 2020. He’s been dealing with a nagging ankle injury due to a foot complication he’s had his whole life. Great to see him and welcome 2 FNG’s today including TryHard’s friend Floppy Disk and YHC’s neighbor Jiffy Lube. Great 2nd F at Southern Taste Diner afterwards. Good luck to Doozy and all those running Petersburg Half Marathon. Safe travels to all those out of town. 

  • 100% Gridiron

    Eight loyal Gridironers joined today at the maiden AO for an Attila-style beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • One man Dora – divide reps into 5 sets with run in-between
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Arc loader with 15 2x crab cakes at mid-field and 15 2x Freddy Mercuries on opposite sideline
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Cheetah sprint
      • Bear crawl
    • 4x check
      • Run
      • Wall sit with air presses
      • Dips
      • Side crunches
    • Ring of fire
    • COT with YHC taking us out

    Great work from the PAX today, including 100% attendance at 3rd F coffee afterwards.  Today was a throwback with 100% of our time on the AO namesake, the gridiron.  The HRM were a terror, but a must.  Great to see each of the members of the PAX.  Continued prayers for Gypsy and Lighthouse’s family in Ukraine.

    God is good all of the time!

    Attila

  • Gomer Doesn’t Like My Cadence

    8 pack animals blocked off their Saturday morning and picked up the challenge of the day. Temperatures were 70 and sunny. According to the bhikkhuni demonstrating perfect form in the amphitheater, the following was accomplished:

    THE Circle of Pain:

    Mosey around the parking lot. Circle up on the far side of Faceplant’s car for:

    SSH’s x40 (too fast for Gomer)
    5 burpees
    Imperial Walkers x9 (too slow for Gomer)
    LBCs
    HRMs
    Box cutters
    Flutter kicks

    Mosey to the wooden posts along the road for Pole Smokers:

    One PAX performs 10 heels-to-Heaven
    Rest of PAX rotates through different exercises, which were:
    Hold 6 inches
    90 degrees
    Rosalita’s
    Hello Dolly
    Flutter kicks
    Probably a few others

    Mosey to the Traffic Circle, then onto the field between the Amphitheater and the Carillon. Find a light post. Find a green electrical device in the field. Run between them. Do 1 merkin at the start, and 10 WWIIs at the finish. Repeato until the PAX has done what we all call 11’s.

    Mosey to the Ha’ Penny Stage, grab a block, and get ready to rumble.

    Partner up.
    Pax 1: Murder bunnies
    Pax 2: 10 overhead presses, 10 block presses. Repeato until partner 1 returns.
    3 rounds

    Keep hold of that there block. Mosey about 100 feet. If YHC is queuin’, then Touch-a-Tree is likely brewin’. Surprisingly, very few questions.

    Partner 1: carry the block to 10 different trees.
    Partner 2: exercise-o-rama.

    Round 1: 10 trees, block presses
    Round 2: 8 trees, WWIIs with the block
    Round 3: 6 trees, who knows
    Round 4: 4 trees, curls 4 da girls
    Round 5: 2 tree, Burpees

    Replace the blocks.

    Mosey to the Amphitheater for 18’s

    17 squats
    1 incline merkin

    Up all 18 steps, or until time is called.

    Mosey back to the flag for 1 minute of Mary. Snow angels until time.

    Numbers, names, YHC took us out.

    Announcements:
    Friday is the Bone Thugs 6, 8, or 9 miler, an Instant Classic. If you run on Fridays (Currahee, this means you), take a break from the normal and come on out to RAMM. Start whenever you need to finish your chosen distance at 6:15.
    Breaking Bread sign-ups for May-end of summer are now open.

    NMS:

    Today, YHC started with a tour of the parking lot. Faceplant, widely known for his solo land navigation skills already, noted that he has never been in this part of the AO. YHC is happy to show the PAX some new sights.

    Welcome back to Rounders, who recently returned to his family and F3RVA from a 9 month tour in Kuwait. YHC is always thankful for those who serve our country, and even more so when they leave their families for an extended period for the sun, surf, and humidity that is the Persian Gulf. Thank you and your family for your dedication – surely not an easy lift. The PAX offered to buy all-you-care-to-eat KFC and Taco Bell all week, but for some reason, Rounders declined. Hope to see you back soon!

    The PAX arrived at The Amphitheater today to find a human, a very physically fit female human wearing some sort of cloaking hoodie thing, doing easily the best form exercises YHC has seen in his almost 6 years with F3. Only those who post know.

    Happy birthday to Florence, whose birthday wish of a National Championship for FSU came true last year. Albeit, in women’s soccer. Chin up, my friend: Tom Brady un-retired. There is hope in central Florida.

    Find someone who needs help. Do something for that person.

    UpChuck spits the bit.


  • Not Your Normal Breakfast Club

    Tupacs showed for Breakfast Club. Temps were 70 and sunny, albeit surprisingly windy and chilly. According to the Lime Riders who apparently checked into the hospital en masse, the following quite possibly happened:

    Route: not the normal route. 1.6 miles or so. Only those who post know. No lakes or geese were harmed in the process.

    Return route: Not a secret. Park to lake across bridge to biscuity goodness.

    Numbers, names, brief convocation.

    No announcements because we just spend almost 2 hours together, and if we had something to share, the time to speak up has passed.

    NMS: Handshake is playing with the Pigeons and Hitchhiker will did not meet us at Dogpile.

    Good luck to the guys running today in Petersburg. YHC knows Doozy is in (not sure who else). Crush it, fellas.

  • Hills either direction

    7 runners took to the reverse route of what YHC last Q to see if Raintree is easier running the other direction. Turns out the whole of raintree sucks either way you run it.

    4s: R on Pump, R on Ridgefield, R on Raintree. Stay on Raintree all the way until it crosses Gayton then follow it until that road ends on Pump. Pump all the way back to Godwin.

    5s: Same as 4s but take Old Prescott loop once back at Godwin and add that extra mile. No 6ers.

    NMS: Pinto led an insurrection with the 5s and added mileage heading back Pump before Godwin. This was likely a response to when YHC did the same thing when he pitched an 11-mile “Brocode” route a few weeks ago. Well played Pinto. Good running with Gypsy and Whitesnake. Dingy hung with the 5ers and Link was there at the end of the COP having missed us at the start. No EF Hutton here at this morning but YHC sure he posted somewhere to draw even with Handshake YTD in Big Data.

    Announcements: Looks like April West-End lunch will be at Firehouse Subs next Tuesday. Gypsy is the Q for this. Prayers for DTH’s sister.

  • Field Hockey Activities are Cancelled for the Day

    A trio of runners and bootcampers linked up at Twin Team for another round of comradery and physical challenges. Here is a brief summary for your viewing pleasure:

    Mosey to the back of Bettie Weaver for Warm up: High knees, butt kicks, Karaoke, Arm Circles, Helicopters, Ukranian Soldiers, Hoppin’ Hillbillies, Hand release merkins, LBC’s.

    On the back road: Lt. Dan’s – extended version. Followed by a curb crawl – man in the back breaks off and does 5 WWII sit-ups, then runs to the front.

    To the track for 100 yard bear crawl.

    Mosey to the field hockey field for Ab Challenge:

    Run across the field and complete an ab exercise, run back and do 20 WWII sit-ups.
    PAX completed the following: 25 Rosalita’s, 40 flutter kicks, 25 Heels to Heaven, 50 Alabama Prom Dates, 75 LBC’s – 100 total WWII’s. The field was a little moist!

    Back to the flag for 1 minute of stretching.

    Final Thoughts: Strong work by Florence and Doozy this morning. Enjoyed doing the underwater WWII sit-ups in particular. The running trio reported having the greatest run of all time.
    -Good luck to Doozy and the Hanover crew at the Petersburg Half Marathon tomorrow.
    -Florence is hosting a birthday Q at Rock and Roll tomorrow. Apparently multiple FNG’s may be involved. Florence is a tireless recruiter – dude will talk to anyone and everyone about our group.
    -If you fartsacked this week, come redeem yourself at the Sunday night OTB kettle bell workout. 6:30 pm at West End Assembly of God.