Category: Richmond, VA

  • Removing the governor

    “We may look different on the outside, but under the hood we all have huge reservoirs of potential and a governor impeding us from reaching our maximum velocity… Impulse is driven by your mind’s desire for comfort, and it’s not telling you the truth.  It’s your identity trying to find sanctuary, not helping you grow.  It’s looking for status quo, not reaching for greatness or seeking wholeness”. -David Goggins

    7 PAX convened on the grounds of Timberwolf for some boot camp action. According the the sanitation expert we are still trying EH, the beat down went something like this.

    COP

    Mosey around the school to the bus lot for various warmerama exercises, including:

    • Side Straddle Hops
    • Michal Phelps
    • Dead Man Hang
    • Russian Soldiers
    • Collard Pickers
    • Scorpion Kicks

    The THANG

    Mosey to the track for a crack at the week 0 routine from last year’s IronPAX Challenge. It consisted of four rounds of:

    • 50 Squats
    • 40 WW2s
    • 30 Merkins
    • 20 Ball Dippers
    • 10 Burpees
    • Run a lap

    COP Part Deaux

    Mosey BTTF for some cool down stretching and 5 min of Mary with each PAX getting a turn calling an exercise.

    Numbers, Names, Announcements

    NMM

    YHC did not tell any PAX that they were doing one of the IronPAX Challenge workout routines today. This was intentional. We all have self imposed limits on what we are capable of achieving. In F3, personally, professionally and all other aspects of life. Not knowing that they were doing an intentionally tough workout, the PAX crushed it! It was an honor to lead.

  • “Everybody PLANK!”

    Veteran 2.0’s dragged their Dad’s from cozy fartsacks for a day in the park. Here’s how the animals got covered in fresh cut grass: 

    The THANG:

    COP #1:

    • Oreo pointed South, and the PAX moseyed to a grassy spot to warm up with a few standard IC reps 
    • Each 2.0 assisted by adding in some creative ideas, Somersaults being the most odd

    COP #2:

    • Disclaimer was provided each Dad would take a lead with the Potato, and Snuff was first to lay hands gently on the tepid earth fruit
    • Triple Check: LBC’s, Planks, and Run

    COP #3:

    • Snuff called a mosey to the Amphitheater for a Froggy Triple Check
    • P1 – Frog hops x4 steps (timer)
    • P2 – Froggy Humpers
    • P3 – Crunchy Frogs

    COP #4:

    • Potato was tossed to Splinter who organized Dad/2.0 teams for 2-3 rounds of running the Amphitheater loop while partner stayed in the bottom for exercise reps
    • YHC’s recollection of what exactly we did is getting fuzzy at this point since YHC was semi-successfully wrangling the two tiny 2.0’s to participate in some form/fashion

    COP #5:

    • Ascending the Amphitheater steps, each team rotated x5 dips with x3 step-ups on each step to the top
    • Then Splinter led the troop to the grass circle where ANIMALS was called, mostly zoo or aquarium types, and the PAX mimicked their movements across the space repeatedly…getting covered in freshly cut grass

    COP #6:

    • YHC believe’s Handshake took the reigns at this point with a mosey back to the top step of the Amphitheater 
    • Descend with alternated WWII & Merkin, x1 rep each step going down
    • YHC vaguely recalls something else being done in the pit before most folks were ready to call it quits

    Mosey BTTF for a Brief 3min of Mary by YHC, then circle up for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Already exhausted from the Dogpile Q, and with absolutely nothing planned for Puppypile, YHC was eternally grateful to Snuff, Splinter, and Handshake for their masterful potato handling. Their older boys did a phenomenal job leading the way, while YHC’s mini-2.0’s provided the entertainment. Oreo at one point grabbed an invisible clipboard and attempted a Q-coup to command the PAX from stage in what (I’m sure) would have been a brutal beatdown…but of course the young warrior has still much to learn… Pleasure to have the older 2.0’s back in the Gloom after a pandemic hiatus, and hope we’ll get the full complement of RVA’s 2.0’s for the big 9/11 Dopgpile/Puppypile combo. Until then, YHC, Tryhard

  • Sweat Soup

    The sloppy gloom of Dogpile welcomed 16 HIM vets to cut water weight with the latest edition of Tryhard Or Die Tryin! According to the groggy ?homeless couple nestled in their sleeping bags on the amphitheater stage, who we rudely awoke with our first COP, here’s how these fine men carved their names into the F3RVA wall of fame:

    The THANG:

    COP #1:

    • Mosey to the Amphitheater
    • Variable IC warmerama with interval ascents – either box jumps or bear crawl up the steps

    COP #2:

    • Mosey around to the Bowl
    • LINDSEY:
    • Dips 10/15/20/25/30
    • Merkins 30/25/20/15/10
    • Run between sides
    • Plankorama for the SIX

    COP #3:

    • Mosey to a flat grassy spot
    • CAPTAIN THOR:
    • WWII & Am.Ham’s, escalating from a 1:4 ratio up to 10:40

    COP #4:

    • Mosey to collect Coupons and circle up in the soft wet grass
    • Dealer’s Choice Round Robin to exercise some PAX for near-future CQ’s
    • Going around the circle, each PAX took a turn calling x10 reps IC of a block exercise – there was amazing variety in both exercises as well as ways to count cadence… 
    • Return blocks

    COP #5:

    • Mosey to the grass circle near the amphitheater
    • Partner up for Carousel Burpees 
    • Alternate carousel (plank walks) around circle with other guy doing x5 burpees

    Mosey BTTF for 3min of Mary

    COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Having never had a legit audience for an F3 COP #1, YHC was torn between pride and caution when we discovered two older folks happily snoozing in their fartsacks on the amphitheater stage. Whether it was a hopeful deterrent to the predawn cadence or just a first morning habit, the man lighting up a cigarette while cooly watching our performance certainly lended an air of drama. It was unusual to say the least. Anyway, following a recent pattern for Tryhard Q’s, today’s was also entirely unplanned. The PAX got their share of shoulder and ab work, and the diamond in the rough today was a little Cadence practice for the PAX calling 16 different coupon exercises. What variety! In the most part, the PAX would benefit from Upchuck’s Q school (details TBD), but generally everyone did a great job!!! And look out for Mr Roger’s VQ – he’s already working on a shovel flag for the big day! Proud to serve alongside such fine men. SYITG, YHC, DTH

  • If I am going to [die] for a word… my word is:

    1st F – 12 men braved the early morning mugginess to be able to work up a sweat, get stronger, and have a reason for a Saturday nap. According to the cricketeer outfielders watching us with envy, here is how it went down:

    5 burpee start, mosey

    COP all in cadence: 15 SSH, 10 DQ, 10 I 4 count Merkins, 15 WW2, 15x Arm Circle both ways + extra credit, 15x Asphalt angels, 15x Australian style, 15x Flutter Kicks (FK), 15x Hello Dolly (HD), 15x Rosalita, 15x Heels to Heaven, 10x slow Freddie Mercury (FM). Mosey.

    Classic Dora, partners 100 Merkin, 200 WW2 situp, 300 Squat. Mosey to shake it out.

    Triple Check, touch 3 trees, Partner 1: medley 10 Merkin + 25 ww2, Partner 2: Hip flexor medley 20 FK, 20 HD, 20 FM. Mosey.

    Pole smoker. 10x Heels to heaven; while waiting FK, HD FM, LBC. Mosey BTTF.

    2x Ring of fire

    3rd F – Attila took us out. Prayers for those awaiting test results, return to school, moving past mask / vaccine acrimony / fear / anger.

    2nd F – Einstein’s

    Announcements:

    • BRR 9/10, prep at Vinny’s 8/28.
    • FVA annual sit n sip / retreat 9/25 – Amelia courthouse area – see upcoming preblast
    • Breaking Bread needs signups for the next few months – https://backblasts.f3rva.org/2021/08/13/sign-up-breaking-bread-fall-2021/

    NMS –

    BB was going to be named for a flock of geese that White Deer and I saw upon arriving, they did a few circles to wait for 2 that joined up later, going back for the six. It was… inspirational.

    At second F, Bambi regaled us with modern sensitivity training directives. Apparently there are a whole ton of words / phrases / local colloquialisms that are no longer admissible in an modern employment setting like “rule of thumb”, “basket case”, “thats dumb”, “I see”, and neither can we say that “bald guy” rather, “the person in the red shirt”. But in this same era, Cardi B’s WAP is just fine to play on the radio: https://genius.com/Cardi-b-wap-lyrics… Thats so hot, now I need to get a bucket and a mop.

    If YHC is going to get fired for a word, then clearly word choice must be well thought through. Methinks the PAX know what YHC would say.

    Get Some.

  • Up for Anything

    Two stalwarts held down the fort to get in a nice 6mile run this morning. It was nice sweltering morning in the gloom, starting out at 78 deg and 95% humidity, and we got it done.

    NMS – whats great about Lighthouse is that he is up for anything. He has come a long way since he started running for real last year. As we started out, our five mile route turned into a solid six and this is a great route with challenges at the right time. While someone needs to hold down the fort, we missed the summer tour crew and are looking forward to having them back,

    Prayers for those with anxiety, awaiting test results. Prayers for students going back to school

    Announcements –

    • BRR 9/10, prep at Vinny’s 8/28 – see preblast
    • FVA annual sit n sip / retreat 9/25 – Amelia courthouse area – see preblast

  • Hoedown MashUp

    Seven grabbed Monday by the horns.  Here’s what they did, as best YHC recalls.

    Honeydo

    Mosey to the front school lawn

    COP (IC)

    • Russian Soldiers
    • Don Quixotes
    • Helicopters
    • Cherry Pickers
    • LBCs
    • YHC actually has no recollection but you know the drill

    Mosey to Church Parking Lot and get coupons

    Triple Check x 2

    • WWIIs/ Squats/ Run
    • Swings/ Presses/ Run?

    Pucker

    Mosey to other side of Church

    11s

    • Carolina Dry Docks/ Flutter Kicks?

    Garbage Plate

    Mosey back to Horseshoe

    • American Hammers
    • Run the Loop
    • Crunchy Frogs
    • Bernie the Loop
    • Merkins?
    • Run the Loop
    • APDs?

    Numberama, Nameorama, COT

    MOLESKIN

    Strong work on a muggy Monday morn.  YHC has never not enjoyed a hot potato, except when the associated grease burned his foot.

    ANNOUNCEMENTS

    HDHH – Wednesday (oops too late)

    Field Day

    Retreat

  • Cro Magnon HIM

    2 Cavemen showed up at Satan’s Hill to lift some rocks and run up a hill. 

    Warmarama :

    10 SSH IC

    10 Don Q’s IC

    10 Russian Soldiers IC

    10 Cherry Pickers IC

    10 Imperial Walkers IC

    THE THANG :

    Mosey to rock pile and choose your poison. Do 50 reps of a rock exercise then run up the hill and back down to your rock. Repeato as many times as possible. 

    1st Exercise : curls

    2nd Exercise : squats 

    3rd Exercise : flutter kicks Double Count holding rock above chest

    4th Exercise : overhead tricep extensions

    5th Exercise : WWII’s holding rock to chest 

    6th Exercise : overhead press

    7th Exercise : chest presses while doing flutter kicks

    8th Exercise : American hammers with rock

    With time remaining :

    2 rounds of 60 second LBC’s

    DONE

    Numberama

    Name-arama

    COT :

    Prayers for Vagabond’s team at work. Auto sales have been down lately and morale is low. But Vagabond expects business will be picking up again soon. 

    Thank you for the prayers for YHC’s newborn 2.0’s sleeping schedule. Definitely getting better. 

    NMMS :

    YHC appreciates Vagabond posting this morning. 1 brother posting in the gloom with another brother makes all the difference. YHC probably would have went on a sad clown run to waste time if he was the only PAX 

    If anyone wants to grab a beer SOJ tonight or tomorrow night, let YHC know. Also, mark your calendars for the first weekend of September for an F3 movie night to watch Shang Chi. YHC will choose a theater that is most central to the F3 RVA region as a whole. More details to follow in the coming weeks. Peace and Love brothers. 

  • A bunch of runners

    2 Ground and pounders and 3 runners stepped into the sauna to see what the day had in store

    Runners went one way and ground and pounders went the other way

    COP in JRHS parking lot

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

    Mosey to the track

    Track work with stops

    10 Merkins at the start and end of each arch Bernie the arch and run the straights

    15 2cnt American Hammers at the start and end of each arch Bernie the arch and run the straights

    20 Squats at the start and end of each arch Bernie the arch and run the straights

    20 1cnt ball dippers at the start and end of each arch Bernie the arch and run the straights

    15 Sugar Sticks at the start and end of each arch Bernie the arch and run the straights

    10 Burpies at the start and end of each arch Bernie the arch and run the straights

    Mosey to the hill on the way BTTF

    Bear crawl up, crawl bear down, bear crawl up

    BTTF

    Numbers / Names YHC took us out

    NMS:

    Twice this week YHC has been brow beat for the decision not to get the COVID shot. It is a choice, one that may or may not kill me only God knows your time. I am very proud to say that I served time to ensure the freedom and right for me and you to make a decision on what to do or not do. If I die from COVID know that I love all the brothers in the Gloom and that I died making a choice because of the freedom that was afforded to me.

  • Thursday morning suckage

    Running sucked this morning. Good to see Trout’s daughter Ice Age out there killing it!

    Ran the reverse bojangles loop, to the giles loop back around bojangles

    about 4 miles.

  • 9 is fine

    3 voyagers, 1 fairly new guy and 5 regulars showed up at the creek this morning to get their day started off right,

    Slaughter start — 5 burpees, 10 merkins, 20 AST’s, 10 merkins, 5 burpees

    Mosey to lose Yardsale who missed the slaughter start

    COP –arm circles, IW, Crabcakes, plank jack merkins, dying cockroach, ball dippers, birddogs

    20 Monkey Humpers for the camera

    5 DK’s, bear crawl to end of sidewalk, lunge to island, run to end, reverso
    10 DK’s longer bear crawl, longer lunge, run, reverso
    15 DK’s, short run, lunging, bear crawl, reverso

    The BEAST
    Monkey Humpers, Merkins, WW2, Jump Squats, SSH, Burpees

    Short Dora
    Timer does short run,
    50 squats, 100 SSH, 150 LBC’s

    Fun times this morning with the out of towners and a semi new guy. Sweat was a major factor today taking over everyone’s shirts as soon as they stepped out of their cars. Low mumble chatter even though Yardsale was there….