Category: Richmond, VA

  • Screaming Eagles – downrange

    When on vacation find an AO that loves Burpees. Mission accomplished. 5 Carolina natives and 1 from F3RVA got after it.

    Warmarama: SSH, Arm Circles, Derricks, Gravel Pickers,

    The Thing:
    Mosey to the Monkey Bars:
    10 Pullups, 20 Merkins, 30 Squats: 3 Rounds

    Mosey to the Track: Jump the Fence

    1st and 10:
    Marker 1 – 10 Merkins, 1 Burpee. Sprint to the last marker and mosey back.
    Marker 2 – 9 Merkins, 2 Burpees. Sprint to the Last marker and mosey back.
    Marker 3 – 8 Merkins, 3 Burpees. Sprint to the last marker and mosey back.
    Keep going until you get to marker 10: 1 Merkin – 10 Burpees.

    Long Mosey – Jump the Fence, find a wall.
    Wall Work:
    1 Burpee, 2 Donkey Kicks
    2 Burpees, 4 Donkey Kicks
    3 Burpees, 6 Donkey kicks
    4 Burpees, 8 Donkey kicks
    Repeat to 8x.

    Mosey back to the Flag.
    Cane Pole took us out.

    Cane Pole will be in Richmond next week for work. Plans to attend Wdog and MOM. Look forward to seeing our brother from Carolina again. Let’s show him how F3RVA does it.

  • Where are you?

    YHC went to post with the Men of Cartaret County for a Saturday beatdown. Left the house with some time to spare. 5 minutes in realized failed to bring my phone. Thought I could locate AO off memory only to realize much to late I could not. In the parking lot I did find I did COP, 2 Jacobs ladders with Merkins/WWII’s then Drydocks/box cutters with about 100 yd run on both. Ended with a mosey with various exercises mixed in.

  • There is no door back there?

    7 strong and 2 runners posted for the latest installment of SOT: Spring Break edition. According to the bus driver here is what went down.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The Jim Morrison was called or a variation of. First 5 doors do 10 each: Squats, Merkins, WWII’s. Next 5 doors 10 each Monkey Humpers, Drydocks, Flutters, Next 5: Lunges, plank jacks, box cutters, Next 10 Russian soldiers, HR Merkins, Dollies. Repeato the first set. We made 30 doors. With several sets of 20 thrown in because the PAX asked nicely.

    Announcements: HDHH at The Answer,

    Prayer Requests: To Tryhards sister.

    YHC took us out in prayer. Always an honor to lead. Make today Awesome

  • Happy Anniversary Handshake

    For those of us still in RVA during spring break, a beautiful morning greeted six noble warriors at Heartbreak Ridge.   With Handshake’s oversharing at a premium, here is the PG rated portion of what happened:

    • COP
      • SSH
      • Ukranian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • Freddie Mercuries
      • APD
    • Mosey to the football field for an arch loader – with 25 reverse crunches after every cycle
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Duck walk
      • Cheetah spring
      • Bear crawl
    • Mosey to the jerkin gym for 8 reps, 4x
    • Mosey to the football field for a 3x check
      • Run
      • Man maker merkins
      • Imperial squats
    • Mosey to the Heartbreak Hill for 10 uphill sprints
    • Merkin line
    • Mosey back to the parking lot for COT with YHC taking us out

    Condolences to Handshake’s M on 14 years.  Enjoy that celebration with family in Dollywood tonight.  Handshake shared a lot. 

    Great work from a loyal PAX today.  God is good all of the time!

    Attila

  • Vacation Prep

    A trio of Broga regulars welcomed a rookie into the Broga family for everyone to earn double points on their Capital One Venture cards. Here is what was in our wallets.

    Upper body work was the call of the day. Shoulders and chest followed by the always popular pigeon pose to work the hips and hamstrings. Cat/Cow and some downward dog to work the back muscles was also favored. Good to welcome Oyster as he prepares for his vacation. Safe travels and enjoy the beaches.

  • Caligula Training

    A dozen hormonal post teens converged on the lush fields of Huguenot Park to prepare their abs for the upcoming pool season. According to the dog walker patrolling the perimeter, this is what occured.

    Mosey to Field 1 for the F3 disclaimer and an upright Warmarama that included SSH’s, DQ’s, Helis, Imperial Walkers, Copperhead Squats, Jazzercise and Dead Man Hang. Everyone warm, lets begin:

    COP #1: Super Dora – Mosey to the side of the field for the following 50 Big Boy Sit ups. 100 Hand Release Merkins, 150 WWII’s, 200 Pickle Pounders. Timer runs across the newly painted field and back. Al Gore for the 6.

    COP #2: Triple Check – Long Mosey back to the restrooms and partner up. Pole Smokers, Jack Lalines (or Hoedowns), Timer runs to the playground and returns.

    COP #3: 4 Corners – Short Mosey to the Basketball Court. 4 corners: 10 Burpees, 20 Squats, 30 Carolina Dry Docks, 40 Monkey Humpers. Alternate between Bear Crawl/Bob and Weave between corners.

    Ring of Fire: 10 merkins each for 2 rounds. Followed by 50 LBC’s and 10 Heals to Heaven.

    Numbers/Names/Prayers/Announcements. YHC took us out

    Prayers to DTH and his family as his sister is battling some health issues.

    3 Year Anniversary at the Forge this Thursday (4/7). New shirt design and hats available for order shortly.

    NMS: Great turnout this morning with New Market and Amelia making the trip and contributing great mumble chatter. Garbage Plate provided the Super Dora idea to work the abs for bikini season. Big boy situps were well received but it was the 200 pickle pounders that got the blood flowing. Great work today gents. It is great to start the day with humor and energy.

  • Singer giving away t-shirts for $30

    Run past ball stadium to College, then to University.  

    4’s take University to Westham and head south to River Rd

    5’s and 6’s take right on Wood.  5’s take left on Lakewood to Westham then head south to River Rd

    6’s stay on Wood to Waveny, then get on Westham and head south (see above)

    All cross River to Country Squire to South Ridge then on down to Westham Station.

    4’s climb Old Bridge to Highland – turnaround when it crests back to Westham Station.

    5’s and 6’s take Highland all the way to River then turn around back to Westham Station

    All return toward shopping center then through Bat Cave.

    Saab Abides

  • South to North

    Then coffee at ETs. Welcome back and congratulations to the rim 2 rim 2 rim crew!

  • North to South

    Or was it south to north?

  • Spring Break Special

    Garbage Plate showed up at the last second this morning to round out a perfect Triple-Check-ready nine. We took off in the gloom at 0530 ready for a new week. Here’s what happened:

    COP in the parking lot behind the Center for Christian Counseling : Arm Circles // Helicopters // DQs // Ukranian Soldiers // Crabcakes // Hand release merkins // LBCs// Inverted Crab Cakes // Elbow Plank // Pickle Pounders // SSHs. Mosey to Lot behind Third Church

    1st & 10s: Run to the first parking space line, perform 10 Merkins, 1 Burpee, sprint to the end of the lot. Jog back to the second line, perform 9 Merkins, 2 Burpees, sprint to the end of the lot, jog back to the third, and so on, until the 10th line (1 merkin, 10 burpees). Mosey to middle Third lot.

    Triple Check: each triad grab a coupon. Round 1: P1 Squat Thrusters // P2 WW2s // P3 Run the loop. Round 2: P1 Curls // P2 Flutter Kicks // P3 Run to end of lot, bernie sanders back. Mosey around TES to the field behind the school.

    Lindsays: Start with 30 Swerkins (pumping leg exercise on the swing set), 10 Jump Squats. Next round, 25 and 15, and so on.

    Numberama, Namerama, YHC took us out

    NMS: Spring break week for public school kids meant a slightly smaller group, but lots of fun with us 9 knuckleheads. Coffeeteria afterwards included stories about the surprising vocations of strangers encountered while traveling.