Category: Richmond, VA

  • Deer Crossing

    Five young bucks and multiple deer celebrated Bastille Day in the RVAs earliest AO. Kubota commended the out of town Pax about finding us in the gloom and off we went.

    Over to the triangle park field for COP. The usual stuff: Don Quixote, Helicopters, Hill Billies, and Cherry Pickers.

    Line up on the long end of the park and face the point for Red Barchetta.

    • 10% of the way down for 10 Burpees
    • 25% for 25 Merkins
    • 50% for 50 Mountain Climbers
    • 75% for 75 LBCs
    • 100% for 100 Monkey Humpers

    But wait, there is more! Let’s complete a pyramid and come on down the other side.

    • 75% of the way down for 75 LBCs
    • 50% for 50 Mountain Climbers
    • 25% for 25 Merkins
    • 10% for 10 Burpees

    Line up on the other side of the triangle for a Beast. Exercises included right oblique crunches, left oblique crunches, Carolina dry docks, copperhead squats, heels to heaven, and jump squats.

    Circle up for a Merkin ring of fire. Each Pax member had an opportunity to call a Merkin routine that everyone would perform 10 reps of. We did diamond, wide, HRM, right arm forward/left arm back, left arm forward/right arm back.

    Mosey back to the parking lot to pick up some coupons. 11s were called alternating cinderblock curls and bench press.

    Drop down for some Mary – American Hammers, APDs, and Wilson’s Spaghetti Party.

    YHC took us out.

    Moleskin

    Welcome Big Daddy! I hope you had a great time in the RVA and caught your flight on time. You are welcome back any time.

    The AO was swarming with deer activity this am. EF Hutton even spotted one working the coupons and getting ready for the beach.

    It was great catching up with Fireman Ed over coffee.

  • Loner Dog

    YHC showed up eager to see everyone, some cars were pulling in and passing me around 5:20 and had me thinking it was going to be a good crowd at WDOG, but turned out to be a running group. 5:30 hit and no one there, YHC was dealt a loner AO today, but still ready for a beatdown. Here is what went down…

    Warm up

    A quick 1.5 mile run around Dogwood Dell to the Penny Stage for some Arm Circles, Helicopters, and Don Quixote’s IC

    Grab a coupon and did the following exercises:

    Bench x 50

    Curls x 50

    Shoulder Press x 50

    Swings x 25

    Murder Bunnies x 20 then mosey back

    Squats x 50

    Windshield Wipers x 50

    WWIIs x 25

    Merkins x 10

    Mosey to the Rusty Cage

    10 Pull Ups then a lap around the fire hydrant x 3

    Mosey to the Amphitheatre

    Box Jumps x 20

    Dips x 25

    LBCs x 30

    Repeatooo x 3

    Still some time left for a mile around eventually back to the flag!

    NMS:

    I haven’t seen WDOG empty before, but still a solid workout! Definitely had to audible a little bit with no partner but will save that for next Q! Still set the tone for F3 as Seal Team was pulling in! SYITG!

  • Fearsome Foursome

    The 4 horsemen showed up this morning at WTH and although it wasn’t the Apocalypse, there was some wailing and gnashing of teeth. Here’s how it went down.

    We moseyed over to the parking deck in West Broad Village for a little warmarama: deadman hang, arm circles, Russian soldiers.

    The Thang:

    Working up and down the parking deck for 3 rounds, stopping in same corner on each level to do the following workouts:

    Round 1: 15 merkins

    Round 2: 20 squats

    Round 3: 30 lbc’s

    Stopping at the top at round 3 we paused for a moment to enjoy the view of the sunset and remind ourselves to be grateful for all that God has given us.

    Then on the top of the parking deck we finished a quick 4 corners, 1 round: 10 burpees, 20 hand-release merkins, 30 jump squats, and 40 3-count flutter kicks.

    After finishing, the PAX headed down what Lighthouse named the “Greenhouse,” the hot and humid staircase. From there we moseyed back to the flag.

    3.1 miles total.

    Numerama, Namerama, announcements, then Carfax closed us out with a great prayer.

  • New Area Explored at SOT

    8 Bootcampers and Runners hit the pavement at 530 this morning at SOT.

    COP

    Helicopters, SSHs, DQs, Imperial Walkers, Hello Dolly, Jazzercise, LBCs

    Mosey to track

    Partner up – Runner Does a Lap, Partner does exercise

    Lap 1 – 25 Box Cutters, 25 Heels to Heaven

    Lap 2 – 25 WWIIs, 25 Dying Cockroaches

    Mosey to baseball field –

    From 1st base bear crawl to second, 20 merkins, lunge to 3rd, 20 merkins, bear crawl back to second, 20 merkins, lunge to first, 20 merkins

    Dora – Runner – 100 Dips, 100 Modified step ups, 300 Squats

    Catch me if you can – partner up, partner 1 runs Bernie style, Partner 2 does 3 burpees and runs forward to catch partner, repeat twice.

    Who can last Hallelujah? Hold hand above head as we run in place, squats lunges, jump rope. As you bow out do 3 burpees. Nancy was the winner.

    Back to the flag.

    Numberama, Namerama, YHC took us out.

    Prayers for Nancy’s sister as she fell and had surgery on her leg.

    YHC had a friend loose his father. Prayers for them.

    NMS

    Strong work by all today. We set foot on the baseball field at SOT for the first, that YHC knows of, so appreciate the exploration by all! Also, TC Claps to Oyster, keep rocking that summer tour brotha! Have a great day gents!

    Duke

  • Wendy’s @ Punisher

    So YHC was ready for a hot evening workout with the sun out all day; however, there was a nice breeze to welcome this beat down. Here is what happened on Monday Night:

    COP

    We start with 10 SSH, 10 DQ, 10 Helicopters and we mosey to exercise bag.

    THANG

    We pull out the exercise Bands and exercise cards with rice counter weights in ziplock bags. Lockjaw panicked and thought we had to counts the grains for the number of reps…thankfully this was not the plan what was the plan was an 8 station Tabata and you worked out for 8 reps of 20 second exercise to 10 second rest repeat until you reach 4 minutes. These were the stations: Station -1 – 10 Hand release merkins then plank for the remaining time in 20 seconds. Station 2 – Shoulder exercise with the bands. Station 3 – Flutter Kicks. Station – 4 Squats. Station 5 – LBC’s, Station 6 – Lunges, Station 7 – Bicep Curls (with Bands) and Station 8 – Side Twists.

    We had music for this workout; however, YHC left the speaker at home so music and cadence was quieter. So the mumble Chatter was abundant, and we often workout through the rest period. This made the workout hard and we all got a good sweat going this fine evening.

    Namerama, Numberama, YHC took us out in prayer.

    Moleskin

    SO YHC missed his sign up for Punisher earlier this month, so this report was critical. We talked about the Wendy’s commercial in the 80’s – Wheres the beef? with Wendy’s hence the title to the back blast tonight. Have a great week gents.

    It was an honor to lead this evening and I will see you in the gloom…Cheers…CB!

  • The Shopping Trip

    One PAX returned to the pre-COVID AO for the most recent edition of The Shopping Trip (not to be confused with The Field, which is a beat down). Conditions were sunny and 70 (with a side order of humidity). According to the series of business park Security Guards, this was the route:

    north on Pine Island, east to 8150, then through 8151, past the LaQuinta (no police / obvious arrests today), left on SW 10th, left on SW 78th, left on Federated to Broward. Reverso and BTTVSF.

    Name, number, YHC took us out with a quick RIP for Omar’s (see below) father and grandfather who both passed recently.

    NMS:

    You can always go home. YHC has become solid pals with Omar, who runs the building operations where YHC stays on business. He’s a Jamaican, solid human (he’s F3 without ever having posted to F3), and only hasn’t posted because his work hours are 10-7. Safe travels to Omar as he heads home to Jamaica to pick up his kids, who will move to the USA. Great to catch up with a friend YHC hadn’t seen in a while.

    YHC spits the bit.

  • Chiseling a HIM

    The heavens declared 8 warriors worthy to ascend the mighty Ridge, including one yet to earn his place among the brotherhood. According to legend, and the gawking herd of pay-up-to-workout “Reload” clowns cramping our parking area, this is what transpired:

    The THANG:

    COP #1:

    • Mosey up to the grass field and circle up for Welcome, F3 Disclaimer, and a fair number of Tryhard-style Warmerama exercises in-cadence, broken up with short runs around the lacrosse goals
    • Holding elbow plank at the end, YHC provided a little review of the F3 principles and outline

    COP #2:

    • Mosey to the base of Heartbreak Ridge
    • Partner Up
    • Complete x3 rounds of:
    • x20 PLT’s each at the bottom
    • Run to the top
    • x10 Booyah Merkins at the top
    • Run to the bottom
    • Close out with x1 Bernie to the top, and x1 Bearcrawl to the top

    COP #3:

    • Mosey over to the Jerkin Gym
    • ELEVENS:
    • Jerkins 10 —> 1
    • Dips on the bleachers 1 —> 10

    COP #4:

    • Mosey back up to the field and partner up for a Mini-Dora
    • x50 WWII’s
    • x100 Merkins
    • x150 Squats

    Mosey BTTF:

    • x10 Merkins of excellent quality completed in pro-F3 style with loud cadence called (for the crowd of wannabes)

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: This morning marked a monumental day for YHC see his old friend Joe Ferguson, FNG “Chisel” (he’s a carpenter) finally answer the call to HIM-ism. Without any premeditated plans made whatsoever, YHC framed the workout around showing Chisel the AO and keeping things simple but challenging. He kept up easily as we all enjoyed a solid beatdown, and the 8 HIM’s in attendance glistened like gladiators in the morning light (OK, we were suuuuper gross and sweaty with the 1000% humidity). But we still represented F3RVA well, and I’m sure the prowess of our feats of strength will be told around the tables of those “Reload” members wondering how they might too workout for free. Looking at their website, apparently they pay $12 each for 60 minutes of clipboard-led routines (dumbbells and resistance bands provided…) and they’ll be a regular invasion of the Quioccasin parking lot. I was honestly tempted to drop some literature about F3RVA, but figured that’d be poor form.  Thanks as always for permitting me to lead. YHC, Tryhard

  • Back to Broga

    After a few week hiatus, YHC put the call out last night for a Pre Posey Broga session. A trio of agile brogiis arrived early to the steamy courts of No Toll to test their flexibility. It has been a few weeks so back to the basics with a few new poses, Proud Peacock seemed to be a Chaplain favorite and one that will be brought back in teh future. Savasana is always popular with YHC. Good to see Doublemint join us early morning as a break from his BRR training. A bit more humid than prior weeks made for a more hot broga session. Great work this morning gents.

  • It’s Great to be Back

    Six early risers stepped onto the grounds of Atlee High School unsure of what the Q had in mind. As the Q accessed who had posted, it appeared that a simple but active workout would occur. This is what might have happened.

    Mosey to practice football field

    COP – All IC

    • 20 SSH
    • 10 Don Quixotes
    • 10 Helicopters
    • 10 Small, 5 Big Arm Circles, Reverso
    • Lunges – 10 with left then 10 with right
    • 5 Merkins, then lower to 2 inches with 5 Merkins, then back to plank with 5 Merkins
    • 20 LBCs
    • 10 Heels to Heaven
    • 10 Rosaletas
    • 10 one legged APD, reverse

    Mosey to middle school basketball court

    21s, 15s, 9s

    • Run to endline and back 21 times, then do 21 squats and 21 merkins
    • Run to endline and back 15 times, then do 15 squats and 15 merkins
    • Run to endline and back 9 times, then do 9 squats and 9 merkins

    Bulkhead Special

    Do 1 pullup followed by 2 merkins, then 2 pullups and 4 merkins, 3 pullups and 6 merkins. Keep going until 11 pullups and 22 merkins have been completed

    Mosey to VSF

    6 Inches – Hold 6 inches while Q counts backwards from 30 to 0.

    COT – Name-O-Rama, Number-O-Rama, Announcements, YHC took us out

    NMS

    Its been 2 months since YHC has posted at DaVille due to an ankle injury along with a few conflicts. It was great being back. YHC considered taking the PAX off campus since so many runners posted but decided to keep things simple and try the 21, 15, 9 exercise that he learned about a few weeks before during a non-F3 bootcamp. As usual, Fannie Mae crushed this exercise after running prior to the workout. His pace picks up as he gets further into the workout. The PAX as always did a terrific job with every challenge. Well done! The Bulkhead Special was tough for everybody. Bulkhead introduced this to YHC a few years ago. YHC has used it a few times sense. Opus led the Pax for this exercise.

    Announcements

    • A trip to Dirty Jersey is in the works for Aug 28th for a F3 workout with The Carpenter. More details to come
    • It might be time for a DaVille takeover. More on this to come.

    It was an honor to lead this morning Gentlemen!

    Gotta Run!

    Phonics

  • Run For your life

    9 old guys and 1 young guy made their way out of the fart sack to see what the plan for No Toll was. This is what was reported to have happened.

    COP

    Helicopters, Cherry Pickers, DQ’s, Heals to Heaven, Merkins

    Mosey to the pavilion

    Elevens: (10) 2 count Ball Dippers, cross the field, (1) Chuck Norris

    Mosey to the base line

    Beast: Merkins, American Hammers, WWII, Squats, Box Cutters, Shoulder Taps

    Mosey to the basketball courts

    2 sets of suicides: (1) regular, (1) Bear Crawl down run back

    Mosey BTTF: Merkin Ring of Fire

    Numbers / Names / Doozy took us out

    NMS:

    Gypsy said YHC was his favorite 12 year old until YHC made him do elevens but that was before the beast. T Claps to Crash and Florence for their form on the exercises. That’s all YHC can come up with.