Category: Richmond, VA

  • Disco Inferno..

    6 svelte Davilians braved the humidity this morning.. The days appear to be getting longer but the humidity has yet to leave… Enough already! Here’s what went down.

    Mosey to bus loop

    DQs, Invisible Jump Ropes, Hillbillies, Scorpions, Body Builders

    Picnic Tables :Skull Crushers x 10, Incline Merkins x 10, Dips x 10, Decline Merkins x 10

    Mosey to practice field behind Atlee HS

    6 Exercices- 2 rounds- Timed by the runner

    First Round: Curb Taps, Cinderblock Squat Press, Kettlebell Swings, Cinderblock WW2s, Plank— Runner runs the practice field with 8lb medicine ball- bear crawl the last 25 yards then back

    Second Round: Cinderblock Squat, Kettlebell Swings, SSHs, Cinderblock Chest Press, Plank— Runner does same thing but brings it back “Hallelujah style”

    Black Snake Run back to flag

    10 reps of each in cadence: shoulder taps, flutter kicks, plank-arms to elbows, heels to heaven, mountain climbers, hello dollys, cat burglars, box cutters, hand release merkins. DONE- NUMBERAMA, NAMERAMA – OUT

    The title of this post is reference to the “burn baby burn” line from the disco inferno song.. YHC thought we would try something new despite the fact that Lab Rat would be there.. YHC was pleasantly suprised at the results.. we had some atheletes out there in the gloom and it seemed that everyone felt a good, balanced beating..

    Always grateful to lead. God Bless.

  • New Take On an Old Pitchfork

    Twenty hulking studs attacked some hills.  Shakedown was sweating before the run, not that there’s anything wrong with that.  Here’s where they went: 

    All

    • Out to College around Pitt Field
    • R on Lakewood
    • L on Westham
    • Continue on Country Squire
    • L on S. Ridge

    4s

    • At the bottom reverso
    • Back to flag

    5s/ 6s

    • Continue on Westham Station
    • L on Old Bridge
    • Hit fork at Old Bridge and Highland
    • Reverso
    • Back to flag

    6s

    • Complete Old Bridge plus Highland (once each)
    • Reverso
    • Back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    After cool dry mornings a week ago, the funk was back and funky as ever.  Like running through a greenhouse.  As such, stages of dress varied.  Glad the PAX is comfortable with that, just don’t expect YHC to finish with a BOM.  Great to have Shake’s FNG join us this morning.  Originally hailing from Switzerland, Swiss Miss and Toblerone were thrown out as potential names, but the PAX and YHC settled on Neutral.  Hoping Neutral had a positive experience and returns soon. 

    ANNOUNCEMENTS

    HDHH and Hill Run tomorrow – Honeydo’s (See Slack for address)

    Field Day 9/18

    Retreat 9/25 – Cornhole signup coming, find a partner now, preferably from a different nanoregion

  • Back to Bootcamp

    Time to reclaim Hearbreak Ridge.  After 3 straight weeks of ultimate and dingers (all good, just realizing it had been 3 straight weeks), time to strap on the boots for a beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopter
      • Arm Circles
    • Mosey to the football field for a cumulative beast:
      • 216 HRM
      • 180 reverse crunches
      • 144 squats
      • 108 flutter kicks
      • 72 2x crab cakes
      • 36 burpees
    • Cool down with 50 LBC and 40 APD
    • Mosey back to the parking lot with a Bernie back up the slope
    • COT with YHC taking us out

    It was time for the paid workout hogging the parking lot to see how real men workout.  Solid work from the PAX today.  If you have not been in a PAX with our elder statesman Pigskin, make it a point.  He is running laps around dudes ½ his age.  It is spectacular.  Plus, he is a great guy to hang out with.  Solid work from all of the PAX.  Lighthouse, Ronnie, and Handshake were leading the PAX.  Great to see Carfax.

    God is good all of the time!

    Attila

  • 80s Movie Montage

    8 HIM showed up for an epic 80s Training Montage at NoToll. The guy walking his dog and the elderly gentleman said this is how it went down :

    Warmarama :

    20 SSH IC

    10 Don Q’s IC

    10 Russian Soldiers IC

    10 Imperial Walkers IC

    10 Cherry Pickers IC

    THE THANG :

    On the basketball court, all PAX form a circle with the boom box blaring 80s music next to us. One exercise is done for the entire duration of each song. Here’s the list :

    1. Burpees – done to the sound of “Private Idaho” by B52’s (from the movie Private Idaho) : 3 min, 36 sec
    2. WWII’s – done to the sound of “Fight To Survive” by Stan Bush (from the movie Bloodsport) : 4 min, 33 sec
    3. Mountain Climbers – done to the sound of “Mighty Wings” by Cheap Trick (from the movie Top Gun) : 3 min, 52 sec
    4. Squats – done to the sound of “Playing With The Boys” by Kenny Loggins (from the movie Top Gun) : 4 min
    5. LBC’s – done to the sound of “No Easy Way Out” by Robert Tepper (from the movie Rocky 4) : 4 min, 23 sec
    6. SSH – done to the sound of “Win In The End” by Mark Safan (from the movie Teen Wolf) : 4 min, 44 sec
    7. Heisman’s – done to the sound of “I Still Believe” by Tim Cappello (from the movie Lost Boys) : 4 min, 53 sec

    Victory Lap Run around entire Huguenot Park parking lots and soccer fields then back to Ole Glory.

    DONE

    NMMS :

    Thanks for humoring YHC this morning. Had a blast. The only exercise YHC really tried to keep count of reps on was burpees because YHC was interested to see how many we’d get in. YHC counted 42. For all other exercises, YHC lost count in the 100s or more for each exercise.

    COT :

    Continued prayers for PAX on IR and reach out to encourage them

    HDHH this Wednesday at Honeydo’s (see Slack for details)

    Field Day at Dogpile : Saturday 9/18 from 7 am to 8 am

    3rd Annual First Inaugural F3 Retreat on Saturday 9/25 (more details to follow)

  • Soup of the Day

    One PAX took to the mean (deserted) streets of Plantation to indulge in the latest edition of The Shopping Trip. Temps were sunny and 70. According to the construction worker attempting to nap on his truck bed (this is Florida, so easily the least weird thing that YHC has seen), this is more or less what happened:

    Route: hotel to DHL building, across Peters to office park to La Quinta to Westfield Mall. Reverso at Broward Blvd. 4.1 miles. Not bad for YHCs second rehab run.

    Number, name, YHC talked to himself.

    Quick Coffeeteria, minus the coffee, with Omar, the maintenance guy, in the parking lot. His kids are now in Davie from Jamaica, hoping to stay.

    UpChuck spits the bit.

  • Late to the Party

    YHC was coming in hot as work sometimes weighs in. Jump out of the car and mosey to the COP to:

    COP

    The COP was in full force(Thank you Lockjaw) and we performed the following: 10 SSH, 10 Helicopters, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 copper head squats, 10 4 ct American Hammers, 10 Alabama Prom dates 10 dying cockroaches, 10 scorpions and 20 merkins.

    THANG

    We mosey to the playground to what seemed smaller aka Shorter pull up stations. So with 5 gents we set up the following: P1 – runs lap around the soccer field as the timer, P2 – Jump Squats, P3 step ups, P4 – Pull ups on bars, and P5 bench dips. We did three rotations of this routine.

    Mosey over to the second soccer field and we start at goal (Bro Code here for this routine), bear crawl to 1st power pole, lunge to pick up truck, bernie saunders to next power pole, AYG to other goal, mosey back, have Dial Up do a 20 count, FEBA and rinse and repeat. We walk back to start goal as recovery, rinse repeat an mosey from finish pole to Sprint Tree triangle. We set up 5 stations P1- Burpees, P2 – Flutter kicks, P3 – LBC’s, P4 – Al Gore and P5 runs to 3 trees in a small triangle. All rotate stations until all PAX has performed the exercise at each station, we rinse and repeat 2 more times and run to the School wall for 3 sets of 15 Donkey Kicks then wall sit for 20 seconds.

    We finally do a slow cool down mosey to Ring of Fire of Boat Canoe for 3 minutes then stretch for 2 minutes.

    Numberama, Namerama, YHC took us out in prayer.

    Announcements

    Honeydew is having Beer and Salsa after a 5pm Run on Wednesday August, please let him know if you plan to attend.

    Vinny’s Field Day Sept 18 @ 7am at Dog Pile:

    Team Captains are:

    City Proper – TYA

    DaVille – Corned Beef

    Tuckahoe – TBD

    Southside – TBD

    More to come on this exciting event, contact TYA and Vinny to learn more!

    We discussed the Iron Pax Challenge see link below for information and sign up. We will use Punisher as a workout site option for this challenge during the month of September

    https://f3greenwood.com/category/pre-blast/

    Great workout this evening gents as it wan an honor to lead…Have a great week and I will See you in the Gloom…Cheers!!! CB

  • Take a bite out of crime

    It was my first but not my last Q. Big shout out to the Satan’s Hill fellas that tapped me on the shoulder to VQ and supported me the whole time. Just another way F3 has makes me stronger

    Started with leg and back stretches

    Stayed on the ground for Freddie Mercurys and Flutter kicks (w/ 6″ hold Ups)

    Popped to our feet for SSHs, Imperial Walkers, Cherry Pickers and Small & Big arm circles.

    Lined up and started our Guardian (Indian) Run Cul-de-sac tour

    1st Sac: 20 Mericas at the Top, 20 more at the bottom and 20 back at the top.

    2nd Sac: 30 Squats at the top, 30 at the first sac, 30 at the second sac and 30 back at the top.

    3rd Sac: 5 Burpies at the Top, 5 at the first sac, 5 at the second sac and 5 back at the top.

    We moseyed our way back to home base with Dead Cockroaches. 4 sets of 15 at each corner on the way back.

    Finished up with a ring of fire of Mericas X2.

    (It was a total 3.3 miles of running)

    We circled up, Numberama, Namerama, and a Prayer to say Thank You!

    I’m so blessed to have F3!!!

    McGruff

  • POLL: Where do I dump my old brown leather sofa?

    Three posted for the first Punisher of August (yes, this posting is late). Mosey to the tall grass on the west side of Holton Elementary for a warmup COP with a few of our favorites.

    Relocate to the school wall for an abbreviated Merkin Ladder. Complete one Merkin and jog a small loop around nearby foliage and back. Add one rep each time up to 13.

    Mosey around the school to the front school wall facing Laburnum Avenue. Complete eight minutes of 10 Donkey Kicks, 30 SSHs, and a few seconds of rest to finish out each minute.

    Jog into the grass for 10 rounds of Dealer’s Choice leg exercises as we took turns selecting without duplication and completed 20 reps of each exercise called. Relocate to another grassy spot nearby and completed the same – 10 rounds of 20 reps – but with core exercises, also without duplication.

    Stretch and COT.

  • Solo Run from ET

    Launched from ET through the old typical ET route toward Dogpile and ran back to ET, resulting in approx. 4.5 miles.

  • Time to explore

    1 Metal head from the 80’s and 1 younger guy made a post to explore Rock and Roll as the days grow shorter and this is what happened

    COP on the Basketball court

    DQ’s, Helicopters, Weed pickers, LBC’s, Flutter Kicks, Merkins, Imperial Squat Walkers (issues with the cadence), Russian soldiers

    Mosey to the parking lot

    Four corners to get us started, 10 Merkins, 20 Offset Merkins (10 rights and 10 lefts), 30 LBC’s and 40 squats

    Mosey to the parking rail, leap frog back and forth over the rail

    Mosey to the tennis courts

    Eleven’s using two courts from the side 10 dips bear crawl to the end of the second court with one squat jump

    Mosey to explore the other court but players are starting to file in, so as to not interfere with reservations we mosey back to the parking area for 10 Parking lot crawls

    Mosey back to main parking lot and hit the parking lot rails again for some more leap frogs

    Mosey to baseball parking lot use the buddy system Partner 1 does an exercise while partner 2 runs the length of the lot LBC’s, Ball Dippers, Incline merkins

    Mosey back by the dog park to find a paved path run down it to find that its an extra entrance from Hull street, continue mosey back towards the flag use the parking lot rail again but walk it like a balance beam

    BTTF extra time 20 American Hammers, 20 Scrunchy Frogs

    Numbers / Names YHC took us out

    NMS:

    You can pack a lot in when only 2 PAX hit the AO. YHC and Florence where able to explore a little more than we might have been able to if more PAX where present. Hopefully PAX will continue to grow for this AO in the future because it has a lot of potential.