Category: Richmond, VA

  • DaPile Murph Day

    YHC was inspired by the recent celebration of the Murph Challenge that gets highlighted during the Memorial Day Season and a shout out to Lt. Michael P. Murphy who died in combat support of Operation Red Wings. He was posthumously awarded the Congressional Medal of Honor October 27, 2007.

    Link below is the WHY:

    https://themurphchallenge.com/pages/about-the-event

    For those not familiar with the Murph Challenge here is the list of exercises This is the WHAT:

    1 mile run then 100 pull ups, 200 push ups and 300 squats then 1 mile run…in a 20 lb vest or body armor.

    So YHC wanted to get a good workout for the PAX and here is how this went down:

    COP

    We mosey to the Basketball courts by the middle school circle up for

    25 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Hillbilly’s (We are in DaVille after all), 15 Arm circles 10 small 5 big, Reverso, 10 Helicopters, 20 4ct American Hammers, 20 4 ct LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG (the HOW)

    So we divide into groups of 2, Partner 1(P1) as the Timer performs 5 pull ups, 10 merkins and 15 Squats. Partner 2 performs Suicide jog/run until P1 completes the set(this is the recovery for the P1 effort). Each member of the 2 man team does 20 reps! This will result in 100 Pull ups, 200 Merkins and 300 Squats. We had mumble chatter galore at about the 10th rep on to the final 20th. As expected some had to modify with Jerkins in lieu of pull ups as this is not a common routine for F3 in the RVA region. This took the groups about 45 minutes and with the mosey to the workout site and back totaled about 55 minutes. We ran over 2 miles with the recovery and mosey.

    MARY

    We return for some stretching for about 5 minutes then COT

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    YHC has was introduced to the modified Murph(no 20 lb weight but all the other fun exercises were included(they did the 20 rep version in 20 minutes so each member had 1 minute to perform 5 pull ups, 10 merkins and 15 squats then rest the remaining time in each minute with the mile run before and after and you received a time) version performed by the Charlottesville F3 Bloody Friday work out where they do this workout on the last Friday of each month. You could get this version in a 45 minute workout as you had over 20 minutes to run 2 miles with a 5 minute warm up. Today we took this slow deliberately as we had an hour so we could work on the form and made the P1 the timer. This also kept the PAX together pushing each other. This was a great workout for the gang of six today. It was an honor to lead and have a great weekend Gentlemen.

  • Shut Up White Deer

    A solid showing for early summer today at the Gridiron.  Fourteen noble warriors linked arms to attack to the mother of all AOs.  Here is how it went down:

    • COP
      • Punitive burpees to shut White Deer up
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 25 APD chaser
    • Partner up for 4 sets of 10 jerkins and 20 PLTs
    • Mosey to the football field for an abdora (one-man, ab-focused Dora)
      • 100 WWII sit-ups in 20 rep increments
      • 160 reverse crunches in 40 rep increments
      • 200 LBC in 50 rep increments
    • Series of sprints to wrap it up
    • COT with YHC taking us out

    YHC had intended to do 100/200/300 of the abdora exercises, but time became an issue.  Cut is shorter, but still solid work from the PAX.  Good to have familiar and new faces aboard.  Good fellowship at Einsteins followed.  White Deer was quieted rather early.  Tater as usual was hopped up on caffeine. 

    God is good all of the time!

    Attila

  • Don’t make me laugh

    Seven posted for the most recent GridIron installment – again, with rain. Quick warm up mosey through the parking lot followed by startup COP with SSHs, IWs, Helicopters, DQs, and Arm Circles, among a few others. Some jokes were told during the warmup. You had to be there.

    Move to the concrete block wall of the concession stand. Find a spot along the wall and complete 10 Donkey Kicks followed by one PAX member counting down from 15. Complete seven rounds total – one for each participant.

    Return to the parking lot for Jack Webb-style variant with one Squat followed by four Monkey Humpers. Next round, add a Squat rep followed by the same ratio of Monkey Humpers. Work up to 10 and 40 of each.

    Mosey to the bars and find an open one. Complete five Pull Ups and follow with 15 Overhead Presses. Again, seven rounds total.

    Jog to the picnic pavilion closest to the playground and circle around the tables. One guy completes 10 Abyss Merkins while the others complete Imaginary Jump Ropes. Take turns. Finish two rounds.

    Return through the parking lot to the next closest, other picnic pavilion and find a dry spot on a table or the concrete slab for several rounds of LBCs in cadence. Blue Moon led us in stretching. COT and YHC took us out. Sorry if I missed something. Thanks.

  • Keeping it 100

    6 gentlemen descended upon the grounds of Timberwolf expecting lots of running. According to the sanitation expert , this is how it went down.

    COP

    Mosey to the basketball court and circle up for some warmerama

    • Side Straddle Hops
    • Don Quixote
    • Hairy Rockettes
    • Collard Pickers
    • Freddie Mercury
    • Merkins

    Mosey to the side of the court for

    THANG #1 (Wilt Charmberlainh

    100 LBCs, 100 Squats, 100 flutters, 100 lunges, with a run to the end of the court and back after each set. Mosey to the track for:

    THANG #2 (100s)

    1 PAX calls an exercise, all PAX perform as many reps as possible until one PAX reaches 100 and then all stop and take a lap around the track. Each PAX got a turn calling an exercise, including merkins, monkey humpers, American hammers, SSHs,

    mosey BTTF for some broga/stretching to cool down. numbers, names, announcements, YHC took us out.

    NMS

    YHC was pleased the PAX appreciated a Q without a lot of running. Also, that the stretching was as well received as it has been helpful for YHC.

  • Wild Morning!

    6 fighters shook of the fart sack and stormed into an elementary school parking lot to engage in a birthday hot potato (cake?) carnival that went something like this…

    Spit took the Q

    COP All IC – 21 SSHs, 10 don quixotes, 10 imperial walkers, arm circles.

    “Wild Thing” burpee suicide – Do suicides while song “Wild Thing” was playing and do a burpee every time the singer sang “wild thing.”

    Pick Two took the Q – Mosey to the track. Four corners. Run backwards to the first corner, 20 WWII sit-ups, lunge to the second corner, 10 burpees, run backward to the third corner, 20 hand-release merkins, lunge to the fourth corner, 10 heels to heaven. Repeat.

    Yardsale took the Q – Mosey to the side of the school. “Touch Five Trees” – Partner up. One partner touches a tree while the other holds balls to the wall, Switch. Repeat until five trees touched.

    Wild Thing took the Q – Mosey to the blacktop. “Sevens” with Alambama prom date on side and copperhead squats on the other side. Run to each side.

    Emoji took the Q – Mosey to the playground. Triple check (but do it twice). One person runs to/from the school. The other does flutter kicks. The other does pull-ups.

    The Carpenter took the Q – Crab walk to the blacktop, bear crawl across the black top, mosey to the flag.

    Numberama, Namerama, Announcements, The Carpenter took us out.

    Announcements:

    • Wild Thing’s 65th birthday gathering is tomorrow at his house (10256 Henderson Hall Rd. Mechanicsville, VA 23116) from 2pm until it shuts down. Drop by to give him a hug, a kiss or anything else.
    • Prayers for Bam Bam (Tom Lane) in light of a heart attack on Wednesday morning. He is recovering and may come home today.

    NMS

    Wild Thing’s 65th birthday is today and a lot of respect was given to our F3 brother. Spit led off the hot potato workout by having the song “Wild Thing” blast over a speaker and the PAX doing suicides. Circle K would have been proud.

    The mumble chatter was prevalent and all kinds of references were made to all kinds of topics. The Alabama Prom Dates prompted all kinds of chatter. The PAX always finds a way to burst out in laughter.

    Wild Thing is an inspiration to all of us. He has pressed through life’s challenges and hasn’t used age as an excuse to stop posting. We wish him a happy birthday!

  • 정말정말 감사합니다! I’m touched beyond words!

    정말정말 감사합니다! I’m touched beyond words!

    The PAX was surprised that Lockjaw was not a Q this morning. So the PAX came up with a creative route for the run – Patterson Route. Everyone started off on Grove Ave toward Three Chopt Rd, turned to Patterson Ave via St. Chris. 4 milers turned to Grove Ave at Westmoreland Ave, 5 milers turned at Malvern Ave, and 6 milers turned at N. Thompson St.

    Thoughts and prayers for Upchuck’s friend.

    Thursday lunch will resume at Upchuck’s house (?).

    Thank you guys for the thoughtful housewarming gift this morning! How did I get so lucky to have friends like you guys? I’m grateful to be a part of F3RVA. You guys ROCK!

    I will throw a housewarming party in July so please come and check out whether I will grill well or not. Karaoke is ready for singers. More details to come!

  • Six years of this

    4 fearless warriors shook off the rain and looked for owners of the other f3 sticker cars in the lot, never to find them. We did find ample ab work:

    COP: Invisible Jumprope, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Mosey to field for 11s: Pullups and V-Ups.

    Head down to baseball stands for 3 rounds of: 30 Benchkicks & 15 Derkins. Find shelter at the concession stand with: 30 Squats & 50 LBCs. 3 rounds. Back up to the field: 3 Rounds of 25 PLTs. Then bear crawl width of field.

    BW blacktop for 3 rounds of Lunge across & 10 HRMs, Crab Walk back then 20 Jump Squats. Call time before done and back to flag. YHC took us out.

    Annoucements: HDHH on 6/23 at Hardywood West Creek (not Hardywood’s Amelia which is totally different).

    NMS: Small group with 3 speedsters wore the Q out this morning. Offshore posted making this a mini-Tuckahoe takeover, he said it was worth the drive for a beatdown instead of a run. Doozy made the 11s look easy.

    This morning marks 6 years since YHC’s virgin post at 45MoM. Thank all of you for making me into a much better man over that time. This week at the Honeydo household has been very difficult and I can only wonder how Sad Clown Honeydo would have struggled to handle this week or even this last year of COVID.

  • Turning Point

    9 alert men turned out in the morning gloom and moist air on the 79th anniversary of one of the landmark battles in American history, the battle of Midway. In the midst of the exercise there was an ongoing discussion of the battle.

    Warm Up:

    44 SSH IC, 15 ‘muricans, Don Quixotes, DMH, flutter kicks

    Mosey to the rockpile and retrieve the rock of your choice.

    While 2 PAX run to the top of SH the remainder does Overhead press, curls for the girls, squats and skull crushers 10 at a time, rinse and repeat. Some of the trips up the hill took longer than others and the rocks got a lot of use.

    Second round repeat but the run was only 1/2 way up to head off a mutiny in the ranks.

    Next round was suicide runs up and down SH in commemoration of the 15 of 15 planes and of Torpedo Squadron 8 from the USS Hornet that were shot down without a single hit on the Japanese fleet and 29 of 30 men who died in the attack. One of the most heroic actions in American history which served as a distraction for the Japanese pilots who decimated them but missed the dive bombers that swooped down at that moment and in 6 minutes destroyed three Japanese aircraft carriers.

    We finished up with a horseshoe workout of 10 ‘muricans, 20 LBCs and 30 squats and run from rock pile to the bottom of the hill as we recalled Admiral Halsey’s comment that he was happy to share the Pacific with the Japanese navy saying we’ll take the top and they can have the bottom.

    Circle up and review, count-o-rama, name-o-rama, a hearty welcome back to Beaker who did quite well for coming in off an extended time on the bench, good show!

    Good work today men, with minimal complaining! None of us will ever stop an enemy navy in its tracks, but each of us has the opportunity today to halt the expansion of our real enemy. Will today be our turning point, our Midway, when we say no to those websites we know we shouldn’t be on, when we stop flirting with the woman at work, when we get honest with ourselves, our wives and our God about where we really are? Or will today be another day of bowing to our sinful masters and giving up ground? This is what the 2nd and 3rd Fs are all about.

  • Simple Hot 4 miler

    YHC and his 2.0 were ready to roll this AM and met Bulkhead at the Ruxton Clubhouse. As it was 70 and sunny this morning, we decided to take the reverse BoJangles and Giles loop via DeWitt drive, see map below.

    Those familiar with this route knows that there are many uphill sections that make this a gasser run. We completed 4 miles with Hash finishing minutes ahead and we complete the route in time for some 2nd F time to catch up.

    Numberama, Namerama, YHC took us out.

    Announcements – Next Thursday is the 2nd Thursday of the Month and we will have the FTP(Fitness Threshold Power) run for any F3 brothers that want to participate. We will meet at the BW3 near 295 – I95 (US Route 1’Brook Road’) interchange. YHC will post Early with the Shovel Flag so you can see where to gather for this fun event. We hope to see you next Thursday, Panera is across the street so we could gather for a brief 2nd F.

    It was an honor to lead this morning…have a great weekend.

  • More Kettlebell

    Another Thursday, and in the immortal words of Christopher Walken, more kettlebell! (or something like that)   The rain held off and we avoided the bus drop off area.  Here is how it went down:

    • COP
      • Invisible jump ropes
      • Russian soldiers
      • Cherry pickers
      • Helicopters
      • Arm circles
      • APD
      • Merkins
      • LBC
    • AMRAP challenge – rotation of 5 exercises over a 30 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • High pulls
      • Squat thrusts
      • Curls
      • Halos
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Skull crushers
      • Sit ‘n presses
      • Overhead pulls
      • Weighted American hammers
    • Run the bus loop
    • COT with YHC taking us out

    Great morning with these men.  If anyone is interested, come join us for KBs.  It is good to mix in with the runs and boot camps.  Good core strength building. 

    God is good all of the time!

    Attila