Category: Richmond, VA

  • Professional and Succinct

    With no one on the Q sheet, YHC offered up a hot potato run. With no takers, YHC called Reverse Carillon and off we went.

    The weather was toasty and unseasonably warm. The rain held off due to another successful no rain dance.

    Bodos took us out.

  • Lightpole super set

    Eleven strong posted for a Timberwolf beatdown. Quite a warmup happened and the PAX was thankful but well overdressed. According to the trashman 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 thang:

    Lightpole alley start with 5 reps on each end add 5 each pole up to 50. Exercises: merkins, monkey humpers, SSH’s, LBC’s, lunges, etc.

    had time started a reverso made it to 30 but we repeated each exercise at each pole on way up

    Announcements: Good luck to Vagabond and the polar plunge benefiting special Olympics. Mcgruff is collecting for the food bank SOUPer Bowl . Glow run runners and walkers wanted

    Prayer Requests:

    Duke took us out in prayer.

    Make Today Awesome!  

  • Today’s Forecast Not Sunny and 70

    6 Davillians made it out for the mid week run. The F3 App said sunny and 70 but in our weather app said otherwise. The warmer temp was nice and light rain changed that. Still the PAX got after it today

    Route – Reverse Rutland loop and finish with the Bojangles loop.

    Marco Polo and Hash lead the PAX with 5 miles. Corned Beef kept the leaders within sight and got in 4.5ish. YHC took a detour and ran part of the Knollwood loop instead of Bojangles and got in 4.4 miles. Mr Holland and Opus got in around 4.3

    SPIT ON THAT!!

  • No Legs Were Harmed

    7 strong assembled at Huguenot High School for another round of fitness and revelry that we call The FORGE. YHC had the privilege of stoking the fire on this drizzly day.
    Here is a brief summary for you viewing pleasure:

    Warm Up: Indigenous peoples run. Man in the back does arm circles, helicopters, and jazzercise (5 count), then runs to the front of the line. We worked our way down Forest Hill Avenue, then to the back of the elementary school.

    25 count LBC’s and Heels to Heaven.

    Exercise One: Indigenous People’s Bear Crawl: Man in the back does 3 burpees then runs to the front. We covered the length of the grass soccer field.

    Tooth Fairy up the set up stairs, then mosey to the next station

    Exercise Two: Ball Handlers – PAX line up wall in People’s Chair position. We passed the medicine ball down the line and back a bunch of times. 2nd round – 3 overhead presses with the coupon, then pass it down the line.

    Mosey to Brokeback Railing for Exercise Three: One PAX runs around the circle with the medicine ball. All others alternate between 10 jerkins, 20 WWII sit-ups, 15 squats. Rotated until everyone had run once.

    To the side of the school for 20 count dips, and 20 count Hitchhiker Incline Merkins (think I got that name right).

    Exercise Four: Man Harmers. These are the FORGE’s alternate version of Man Killers. 10 SSH’s, Forward Straddle Hops across the parking lot. 20 SSH’s. Repeat until we hit 80 SSH’s. According to Snuff’s calculations, we were at 500 plus total.

    Mosey back to the flag: Dead Man Hang and Apple Bottom Poppers to wrap things up.

    Numbers/Names/Announcements

    Fresh Prince lead us out with some powerful words.

    Final Thoughts: Strong work by all! Not completely intentional, but it definitely ended up being leg day. Great to see Dealer becoming a regular – keep it up. Last Call will be leading another incredible workout at Twin Team tomorrow – let’s represent. As always, we appreciated Flatline’s salute.

  • No Rain Dance

    8 hardy souls emerged from the gloom to get their day off to a solid start and to delay the rain by performing the following hot potato Q dance:

    Lockjaw warmed us up with helicopters, cherry pickers and SSHs.

    We then moseyed to the hard top to do a Lindsay comprised of donkey kicks and American hammers. This was followed by a cumulative four corners with 10 jump squats, 20 American hammers, 30 Carolina dry docks and 40 LBCs.

    The Q was flipped to Saab who took us to the side of the school for 4 alternating rounds of 10 dips at one end and 10 Derkins/10 incline Merkins.

    Saab passed the Q to Pucker. Mosey to Grove Avenue side of school (‘the front’) and do a curb crawl with Merkins/Derkins up to 7, Bear Crawl out, Crawl Bear back. We then moseyed to the tennis courts for 4 rounds – bernie sanders/karoake/lunge from one end of courts to other stopping to do 10 reps of an exercise between each court (jump Squats, freddie mercuries, WWIIs and LBCs).

    Mosey back around the school back to the flag, numberama, namerama and Pucker took us out.

    It is worthy to note that the rain held off until we were done as it has many times before it seems. Perhaps our no rain dance worked. Either way, Bodos was pleased with the weather report as a part of the prayer.

  • The Godfather Returns

    Confused by the day of the week, Johnsonville surprised the Circus Maximus PAX with an appearance at the AO he helped to start.  Sparked by an appearance from such a dignitary, 5 other noble warriors attacked the morning with greater enthusiasm, here is how it went down:

    • COP
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Quick run of the bus loop
      • Merkins
      • LBC
      • APD
    • KB ladder (10, 15, 20, 25 reps, adding a new exercise each cycle)
      • Triceps press
      • Curls
      • Swings
      • Sumo Squats
      • High pulls
    • Run the bus loop
    • 3x check with a run, KB hammers and lawnmower pulls
    • KB 11s with overhead pulls and sit ‘n press
    • Run the bus loop
    • Finish off with some stretching
    • COT with YHC taking us out

    Great work from the PAX.  Appreciated hearing more of the medical missions trip that Pigskin and Gomer just completed.  That was much more informative and encouraging than listening to White Deer talk about his succulent man boobs.  Grateful for good health and the opportunity to be out there despite nagging injuries.  Off to attack the end of the week!

    God is good all of the time!

    Attila

  • Manndate Triple Tiger

    With three at this workout, after warm ups of SSH, DQ, helicopters, arm circles reverse arm circles and 20 merkins we decided to rotate the exercise choice around the group and started with Yardsale with 20 4 count demon crushers, Corned Beef walk the parking lot loop with clockwise around the world halfway then counter clockwise around the world, Trout 40 kettle bell presses, Yardsale Halo clockwise while walking half of loop the halo counter clockwise while completing the loop. Corned Beef 20 lunges with KB each leg, Trout, 5 burpee thrust, run lap around lot loop then 5 more burpee thrusts. Yardsale 5 KB cleans with each side. Trout Run to opposite site 20 Freddie mercuries then mosey to start to finish the work out as we were out of time.

    Numberama, Namerama and we had a great workout this morning.

    Excellent Mumble chatter this morning and you missed a good one as we did more exercises with the healthy discussion so we hope to see you in the gloom soon. Cheers…CB

  • Broga Heads North

    Broga is slowly taking over F3RVA. YHC received the interest for a pre First Watch session and was happy to oblige with a 4.30 session north of the river. Hips and Hamstrings were the focal point of the day as a pair of Brogiis faced the bitter cold of the cool Tuckahoe morning. Bowties were optional but Vineyard Vine mats were required. Good to have some company to get the muscles loose before the beatdown. Pretty soon our numbers will beat out Breakfast Club.

  • The Strategic Moment

    A fantastic five converged on WDog for a midweek beatdown. Here’s what transpired:

    COP in Amphitheater: Deadman Hang // Helicopters // DQs // Cherry Pickers // Russian Soldiers // Imperial Walkers // LBCs // Hand release Merkins // SSHs

    Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.
    100 Jump Squats
    200 Incline Merkins
    300 2-count Flutter Kicks

    5 Box Jump Burpees OYO. Mosey to Rusty Cage

    Rusty Cage:
    Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3x
    Round 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3x
    Round 3: 5 Chin ups // 10 Squats // 15 2-count American Hammers. 3x

    Mosey to Field

    Suicides: 1/4 length run and back, 1/2 length run and back, 3/4 length run and back, full length run and back. Mosey back to the flag

    Numberama, Namerama, YHC took us out.

    NMS: The Strategic Moment is the moment when one discerns is the best moment to ask one’s M if you can go to a game, go out for beers, go to play sports, etc. It is a well-known but often not discussed truth among husbands that one cannot simply just barrel into such requests, but the exact strategic moment must be carefully discerned. This was discussed among us this morning with mutual encouragement and agreement, especially toward Shiplap who is still figuring all of this out.

    Having been in Texas the last 6 days, YHC realized just how grateful he is for this group and how much he misses it when away.

  • 22 at SOT on 2.2.22?

    Coincidence I think not!

    22 Strong posted for SOT this morning to mark a 1/2 century on this earth for YHC. YHC had somewhat of a plan but it started going to SSH!$ pretty quickly sso multiple audibles were called. I want to send out a BIG THANK YOU! to all PAX. I thank god F3 came into my life just shy of 3 years ago. The workouts but more importantly the PAX has been a source in so many ways! I appreciate each and every one of you!

    Mosey to front loop. COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Tic/Toc’s, Coper head squat, Dead man hang,, Flutters, Dollies.  Each PAX complete 101 Merkins to equal the day 2222 total merkins. Scary right? 22 PAX on 2.2.22!!

    The thang:

    Mosey to track. Progressive Triple check. With Runner hitting 1/4 of the track calling for next runner and starting exercises until last person caught up then repeato. Exercises were Drydocks and Monkey humpers.

    Next standard triple. Runner, LBC’s, Merkins

    To the hill. a really confusing exercise was called and quickly 86ed. So switch to love hill with partner.

    To the tennis courts. 4 corners with PAX divided in each corner. 20 of called exercise at each corner. Lap 1 Merkins, Lap 2 LBC’s, Lap 3 squats. Another 21 merkins each to round out the first 80 to make another 2222 for the PAX.

    Announcements: Hump day happy hour: Triple crossing Midlo. GLOW Run 3.6.22 5pm. See slack.

    Prayer Requests: To the 2 officers killed yesterday and their families.

    YHC took us out in prayer.

    Make Today Awesome!