Category: Richmond, VA

  • McDLT

    9 men arrived at SH ready to work on a beautiful 65 degree day. The theme was the McDLT in honor of the Refrigerator Perry. Keep the hot side hot and the cold side cold. We mixed running with mercans and squats in good form and partner assisted stretching. Based upon the sounds coming from the pax the stretching was greatly needed. For the non stretching types who complain that they aren’t getting a good workout a couple trips up SH cured that.

    It was my pleasure to lead today and I look forward to being more active as a Q at SH.

  • Bridge Reflection

    15 Beasts showed up on a chilly morning at DogPile.

    Mosey to back Circle

    COP – SShs, Helicopters, DQs, Imperial Walkers, Copper Head Squats, Merkins, Dry Docks, Arm Circles

    Mosey to Pump Road
    Dora – Runner, 100 SShs, 200 Squats, 300 Monkey Humpers

    Mosey further down the road

    Love Hill – Runner, Lunge, Broad Jump Burpee

    Mosey to bridge.

    Make your way across the bridge, 20 American hammers at every other light

    Trip back across – 10 merkins at every other light.

    Mosey back to center of the bridge

    REFLECTION time as sun rises!

    Make our back to start of bridge 2 Burpees at every light.

    Back to the flag

    Numbers, Names, Oyster took us out!

    Announcements – Gypsy is still looking for volunteers!

    NMS :

    Great work this morning gents. Appreciate you pushing hard and indulging me in a few minutes of reflection as the sun came up over the bridge this morning! Make it a great one fellas!

    Duke

  • Jericho’s Walls Came Tumbling Down

    7 Brethren landed at Twin Team to win the daily battle against Sad Clown Syndrome. 4 Pyschopaths thought it was a good idea to run up and down Twin Team hill for 45 minutes : Tobit, Orange Crush, Bobbery and Don Draper. 3 Sane Minded brothers took on this bootcamp :

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

    THE THANG :

    Mosey to nearest corner of School Building

    Walls of Jericho :

    Just as Joshua was instructed to do in the Bible – performed around a large building so we used the school building, pick 7 different exercises and complete 7 reps of each then run a lap around the building. Complete for 7 laps. Exercises we did before each lap were Squat Jumps, Merkins, Freddie Mercuries DOUBLE COUNT, Ball Dippers DOUBLE COUNT, Merkins, WWII’s, Lunges DOUBLE COUNT

    Timeout so YHC can wizz behind a building before he pisses his pants

    Mosey to hill on the side of Bettie Weaver

    Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

    Mosey back to Ole Glory for 1 minute of LBC’s

    DONE

    Numberama

    Namerama

    COT : Coffeeteria after Rock N Roll is switching to Starbucks instead of Dunkin. It’s slightly closer and better service. Never should’ve doubted Boberry’s employer.

    Continued prayers for all PAX battling through injury and on IR. We love you, are praying for you, and are here for you.

    NMMS : It’s crazy how the increase in temperature and humidity can affect endurance. YHC was gassed by the time we reached the Triple Nickel.

  • Hank Williams

    Today at Circus Maximus, for your music listening pleasure, we had Hank Williams (as well as others). Unfortunately, Hank was unavailable for the Super Bowl half time. So instead, the Super Bowl had entertainers I had  little familiarity with. I had heard of were Snoop Dog and Eminem: Snoop Dog because of the Corona beer commercials, but also because we had a F3 compatriot in Charlotte named Snoop (he trained dogs). And that’s why I have heard of Eminem (another F3 compatriot in Charlotte.)

    “Hank” Williams (September 17, 1923 – January 1, 1953) was an American singer, songwriter, and musician of Native American descent. Regarded as one of the most significant and influential American singers and songwriters of the 20th century, he recorded 55 singles (five released posthumously) that reached the top 10 of the Billboard Country & Western Best Sellers chart. He is one of the most celebrated and influential musicians of the 20th century, especially in country music. Many artists have covered his songs and he has influenced Elvis Presley, Bob Dylan, Johnny Cash, Chuck Berry, Jerry Lee Lewis, George Jones, George Strait, Charley Pride, and The Rolling Stones, among others. Williams had 11 number one country hits in his career (“Lovesick Blues”, “Long Gone Lonesome Blues”, “Why Don’t You Love Me”, “Moanin’ the Blues”, “Cold, Cold Heart”, “Hey, Good Lookin’”, “Jambalaya (On the Bayou)”, “I’ll Never Get Out of This World Alive”, “Kaw-Liga”, “Your Cheatin’ Heart”, and “Take These Chains from My Heart”).

    In the meantime, enjoy your solid food diet. Atilla will be eating Jello and drinking Mountain Dew today. He has been given a doctor’s excuse from F3 participation tomorrow. Don’t be alarmed. It’s for that routine, hopefully every 10 year, examination that begins later in life.

    Warmup with SSH, IW Russian Soldier, Don Quixote, Cherry Pickers

    20 High Pulls: 20 Deep Mountain Climbers; 18 of each, 16 of each, etc.

    Stretch

    Right hand only, 10 each

    One hand press

    Lawnmower

    Renegade rows

    Partial Turkish get up

    Walk to end of columns with waiters carry

    Stretch

    Repeat with left hand only

    Run around the island

    The following three exercises, 3 times

    10 Squat to overhead press:

    10 renegade row (each arm)

    10 sit ups using KB to anchor feet

    Stretch

    20 KB Swings

    20 Curls

    15 Sit and Press

    20 Overhead press

    20 Upright rows

    20 Triceps

    20 Goblet squats

    Run to end of the columns and back

    10 each arm Renegade rows

    20 flutters

    10 each arm woodchoppers

    20 Press

    20 Curls

    10 each direction Halos

    stretch

    4 minutes of Mary exercises

     

  • Partner carry tooth fairies, is that a thing?

    5 strong men Forged in fire made their way out of the Gloom for a beatdown at the Forge this A.M.

    5:30 4 men strong made their way to the flag poles for COP

    DQ’s, Helicopters, Imperial Walkers, Russian Soldiers Mosey over to see who rolled in half way through the COP

    Collect Bone Thugs as our 5th wheel to finish out COP with SSH’s, Merkins, LBCs and Dead Man Hang

    Mosey to the stairs for 11’s 1 Donkey Kick at the bottom, Tooth fairies up the stairs, 10 LBC’s at the top run back down

    Mosey to the corner of the parking lot

    4 corners (regular) 10 – Jump Squats, 20 – Ball Dipper (2 Count), 30 – Calf Raises, 40 – Squats

    4 corners (regular) 10 – WWII’s, 20 – Scrunchy Frogs, 30 – American Hammers (2 count), 40 – LBC’s

    Use the hill for a partner triple check – we had 5 total so two teams of two each team working as a partner while YHC was the 3rd partner. Partner team 1 does Jump Squats, partner team 2 does merkins, partner team 3 bernies up the hill does 1 burpee at the top and runs back down

    Mosey to light pole alley – Bernie up the hill stopping for one burpee at each light pole to Forrest Hill Rd

    BTTF with 1 minute left – sit in a peoples chair for 1 minute WOW a minute is a long time

    Numbers / Names YHC took us out

    NMS:

    The tooth fairies proved to be one of those exercises that looked good on paper but in reality where a real smoker during the beatdown. Originally, YHC had called Merkins at the top but modified it to LBC’s mid way up the 15 steps worth of tooth fairies (X10). After the ball of man there was a conversation about tooth fairies and how DTH could make them suck worse, that’s when the thought of how we could partner carry while doing tooth fairies came up. It was a unanimous decision that anyway you slice it, Partner carry tooth fairies is just a bad idea.

  • Field Trip Day at 45MOM

    12 men (later to be 13) arrived on time (or maybe 30 seconds late) for todays workout and this is what transpired

    Clock strikes 0530 and we were off. Mosey across the street to N Willetta to Kingcrest to Woodlawn to Cary to Windsor Way. Circle up for a COP. Various exercises. Quick 5 Burpess for TYA and continue down Windsor Way to the field in front of Grace Baptist Church.

    Ascending/descending 4 corners. Run to Corner 1 and do (10) HRM’s, Corner 2 (20) WWII’s (10) HRM’s, Corner 3 (30) Jump Squats (20) WWII”s (1) HRM’s, Corner 4 (40) SSH’s (30) Jump Squats (20) WWII’s (10) HRM’s and then run back to Corner 3 for as we started the descending back to Corner 1.

    Triple Check – 3 exercises: P1 runs diagonal across the field P2 – Flutter Kicks P3 – Squats. 3 rounds.

    Time was running short so we started the mosey back. On the way we stopped one time to complete 20 HRM’s and 20 WWII’s.

    Mosey back to the flag and arrive at 0617.

    Announcements – The Bridge workout in Dillwyn, Va. at 0730 on Saturday, February 26th. Please see Slack for details.

    NMS – Beautiful weather today. It was great to see a FNG (Survey) and well as a guest from Downrange (Brick) from Lexington, SA. Survey was EH’d by Kokomo. He’s a Pediatrician and he enjoys adventure racing, welcome Survey. YHC felt bad today when we ran back to Mary and there was Anthrax waiting for us, apparently he was 30 seconds late and YHC had already taken off with the Pax. Sorry Anthrax!

  • Snatch and grab

    8 men descended to the glorious grounds of Timberwolf. High on the competitive spirit of the olympics (not to be confused with the banned substances taken by the Russians), an excellent beat down ensued. According to the lone runner going round the track, this is how it went down.

    Cop 

    Nancy Kerrigans

    Michael Phelps 

    Hairy Rockettes 

    Dead man hang

    Collard Pickers

    LBCs

    Flutter kicks

    Merkins

    Peter Parker’s 

    mosey to the track for…

    “Olympic Triple Check”

    2 groups of 4 so we did four exercises, 3 times…

    Lap around track

    Apollo ono’s

    Bonnie Blair’s 

    “Snatch and grab“ (Squat and touch the ground, then extend and hands in air with the invisible bar)

    back to the flag, 5 burpees OYO.

    numbers names YHC took us out

    NMM

    Did not think through how long the triple check would take. All good, made for nice mumble chatter and YHC has some things on the Weinke for the next Q. great work yall, have a great day!

  • 2-10 Ramp Build

    2-10 Ramp Build

    Corned Beef, Mr Rogers, Tryhard and Hitchhiker

    Last Thursday 4 brothers converged with Project Homes and their volunteers to build a Ramp for a Chesterfield Resident in need. Weather was great and we finished before 11:30am. We will have more dates later this spring including a weekend date! Please contact Corned Beef if you are interested and thank you to Mr Rogers, Tryhard and Hitchhiker for your time and effort on this ramp. Have a great week!

    Cheers….CB

  • Lethal Weapon 1, 2, 3, and 4

    A lucky 7 came out to WDog for YHC’s post birthday beatdown. In YHC’s travels YHC tries to post in different locations and learn new things. Today YHC brought two new activities to F3RVA. This is how it all went down

    Started out with stretching, dead man hang, fudd and wilson’s wife, Donny Q’s, and a new one straight from F3 Houston, the sprinkler. Then it was a short mosey on to the stage to pick up coupons.

    For the rest of the workout the coupons didn’t really leave our sight. On another recent travel to Cape Fear F3 in the Wilmington, NC area YHC learned about 50s. With coupons in hand moseyed over to the sunken field.

    50s consists of a square/rectangle, with stops at each corner. First corner 20 of the exercise, next corner 15, next 10, and the last 5 reps. Running between each corner with coupon in tow.

    First Round: overhead presses

    Second Round: dips

    Third Round: curls

    Fourth Round: WW2s but run with block over head between each stop

    Fifth Round: burpees, but murder bunny the short side of the rectangle and run with block over head between the long sides.

    That took up pretty much all the time, took coupons back to the stage for safe storage, then mosey to the Mel Gibson hollywood star. Mel you say, well when YHC learned about 50s in the middle of a field where we ran around there was a film crew and they were setting up for a new Mel Gibson movie being field in Southport, NC. At the star everyone did their 10 merkins of choice and stated their favorite Mel Gibson movie. A lot of the PAX love Lethal Weapon.

    Mosey back to the flag and with time left over there was some cool down stretching.

    Names and Numbers and Announcements and YHC took us out.

  • Birthday Dice Surprise

    Last attempt at this was washed out by a freak rain storm but YHC planned well this time and asked the rain gods to not wash away the chalk markings. It went down like this, PAX pairs up with a runner of similar abilities. Each duo gets a dice, and we moseyed to the bottom of a nearby hill. YHC had marked out six chalk lines of varying distances up the hills. Each duo rolls their dice, sees the number on the dice and then proceeds to run up the hill to said rolled number – and repeato until time is called.

    YHC left a birthday surprise at dice roll number six with one burpee. Bodos and Swiper had the most fun and were the most excited for the hill dice roll workout. Don’t worry guys this one will be back!

    Names, Numbers, and Announcements.

    Announcements: Gypsy is still looking for a few more volunteers to help sort things. Vinny is Q-ing at ‘The Bridge’ on the 26th – very powerful place, highly recommended you go at least once.

    YHC took us out

    followed by coffee and donuts for YHC’s birthday. Thank you to everyone who joined in the festivities!