Category: Richmond, VA

  • Prepping for Holiday Meals

    While the rest of the RVA F3 PAX was celebrating the 12 days of Christmas with Rosie, a smaller PAX assembled for some ground and pound at a more geographically friendly AO.  Here is how it went down:

    • COP
      • SSH
      • Russian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Merkins
      • LBC
      • APD
    • One man DORA – each man completes are reps, dividing the reps into 5 units with a run across the football field in between
      • 100 HRM
      • 200 2x flutter kicks
      • 300 LBC
    • Jack Webb
    • 5 Bernie Sanders up the small hit
    • Mary
      • Reverse crunches
      • American hammers
      • Ring of fire
    • COT with YHC taking us out

    Great work from the PAX.  Plenty of announcement with happy hours and convergences.  Check Slack. 

    God is good all of the time!

    Attila

  • Who needs coupons when you have discs?

    10 almost Merry Pax descended on the great Spiders disc golf course (thank you U of Richmond for having lights on for us) to complete a challenging 3 holes along with some real exercises mixed in.

    Fudd flew all the way from Denver just to partake in this workout (and probably because he has family here too).

    COP #1 – DQs, CPs, DMHs (without counting at first and then with counting – I think I fell asleep briefly).

    Mosey to disc golf course (with Splinter jumping in a puddle) to the second COP.

    Second COP: Merkins, Mountain climbers and ACs.

    Hole 1: Throw discs, bear crawl to disc, throw disc again, bear crawl to disc, etc. plank when done. 3 burpees per shot

    Hole 2: Throw discs, bear crawl to disc, etc. and for Handshake etc. etc. etc. etc. etc. etc. and etc. Admittedly hole is tough with limited lighting and tree limbs galore. 4 burpees per shot

    Hole 18: 25 SSHs, head to tee box, throw and then lunge and etc. Upchuck nearly lost a disc by looking 50 feet ahead of where it actually was laying (I do that with my golf game). 3 burpees per shot

    Mosey to Club Vista Lane halfway down Club Vista do 25 merkins, all the way down do 12 diamond merkins. Mosey to parking lot. Finish with 25 PLTs each, then 25 American Hammers (EF Hutton sounded the flatulence alarm to inform us that our time was up) and then 3 burpees.

    It was good to see Fudd again and to have Kubota join us post booster shot recovery. I am happy I got my booster shot as I am still planning to go to COVID central NYC for a couple days next week. Please put Upchuck’s mother n’ law and family in your prayers as she goes through declining health.

    Happy hour this evening – 5:45 at Final Gravity (eclectic clientele with good beer). Ramp builds next month – see Corned Beef for details. Rock n roll Saturday January 1st at Rockwood Park (7 a.m.)

    Have a merry Christmas.

    Fireman Ed (still a Jets fan)

  • Coffee and Eggnog

    Thirty-three, yes 33, grateful men from far and wide converged on NoToll for an annual party disguised as a beatdown. Cars were rolling in early and often filling up the parking lot and almost leaving no space for Fresh Prince to park when he showed up at his normal 5:32 time. I don’t know how you could leave the AO this morning after that showing without an extra boost of energy to get your day started.

    Warm up with 12 Helicopters, SSH and IWs then on to the main show.

    Going back to the original 12 days and YHC’s VQ for the first few exercises with a couple modifications thrown in for space and fun.

    1 – Dozen LBCs

    2 – Sprints across the field (just there and back)

    3 – Diamond Merkins

    4 – Imperial Squat Walkers (could have used some instruction but you vs you)

    5 – Burpees!

    6 – Dips (bench space was scarce)

    7 – 2 count lunges

    8 – Hand release merkins (modified from decline merkins)

    9 – American hammers IC

    10 – Flutter Kicks

    11 – Crunchy Frogs (a Rosie Favorite)

    12 – Crowd pleasing Broad Jump Burpees

    Amazingly this group of studs blew through the 12 days leaving some time for a ring of fire and 4 minutes of Mary.

    What an amazing morning, it’s been a while since I’ve been to an F3 workout with that kind of excitement. I am always grateful for what I have been given but especially this time of year. It’s been a rough year for many, my family included, but there were many things to be grateful for today.

    Thanks to Tryhard for bringing the Spiked Eggnog and Coffee for the post workout parking lot; Thanks to Corned Beef and Hardywood for making the longest treks to NoToll; Thanks to Bodos for taking us out with his words of wisdom (sorry we didn’t have a lectern to bust up); Thanks to Bleeder for showing up to a bootcamp; Thanks to the 12 days first timers; thanks to the New Market crew for showing up and bringing some of their new guys; Thanks to EF Hutton for posting to all but 1 of the 7 installations of the 12 days; thanks to our guest star, Toga, returning from Nashville; Thanks to those that are injured for showing up and pushing through anyway; Thanks for Big Blue in the parking lot early; Thanks for the sing along this morning; and finally thanks to the 33 men coming out this morning and brightening each others day.

    Everything is coming up Rosie.

    Announcements;

    Rock and Roll – Saturday January 1 – 7 am at Rockwood Park

    Sign up with Corned Beef to build a ramp

    Vagabond and Gypsy are collecting clothes

    The Bridge is a success, go if you have a chance

    Breaking Bread signups are open for 2022

  • My XMas Gift to You All… Fudd

    11 Hills Elevation Chart

    Twelve more than able bodies, most of whom knew what was in store but still showed, gathered to accept YHCs XMas present to you all. Huddle up to admire TYAs gloves AND PANTS before departing towards the golf course.

    The Route

    • Bro-code along Ridgeway to a right on Fairway, stopping at Tapoan to collect the 6
    • 3 intervals up Tapoan, 1 minute up and 1:45 recovery down
    • Short mosey back to Ridgeway, stopping at the road sign
    • 3 intervals up Ridgeway continuing up Ridgeway to a left on Roselawn on the final interval
    • Mosey down Roselawn to the bottom
    • 3 intervals up Ridgeway
    • 2 intervals up Towana
    • Short mosey back to the VSF

    Numbers, names, and announcements before YHC took us out.

    Announcements

    • Going away happy hour for Fudd tomorrow, 5:45 @ Final Gravity
    • Corned Beef is organizing ramp builds for the new year. Check out his post.

    Moleskin

    YHC intentionally gave a strong hint as to what was in store for today. Normally, intervals are a surprise for the PAX, accompanied by groans and expletives. Today was a test to see who would show up even thought they knew what was in store. Thanks to the 11 friends that tackled the day with YHC.

    Congrats to the large turnout at NoToll today as well. Coffeeteria afterwards was a convergence of sorts of two AOs. Good to catch up with everyone.

    Splinter out.

  • Life Below Deck

    Five regulars and one 2.0 showed up for a holiday workout, lights, and good times and left with so much more.

    A lap around the compound to warm us up. COP including SSH, Helicopters, Don Quixote, Hill Billies.

    12 Days of Christmas

    • 1 burpee
    • 1 burpee, 2 jump squats
    • 1 burpee, 2 jump squats, 3 merkins
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks, 10 invisible jump ropes
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks, 10 invisible jump ropes, 11 mountain climbers
    • 1 burpee, 2 jump squats, 3 merkins, 4 box cutters, 5 lunges, 6 american hammers, 7 donkey kicks, 8 carolina dry docks, 9 flutter kicks, 10 invisible jump ropes, 11 mountain climbers, 12 WWIIs

    Over to the picnic tables for Lindsays: Dips and LBCs

    Circle up for Jack Webbs – 1 merkin, 4 shoulder presses, 8 arm circles were the ratios and we went through 10 iterations.

    Turn it over to Chum Bucket for some closing yoga.

    YHC took us out.

    Announcement:

    HDHH this Wednesday at 5:45. See Slack for info.

  • Monday @SH keeps growing!

    13 Stong posted at Satans Hill this morning to get their week started off right!

    COP – Helicopters, DQs, SSHs, Copperhead Squats, Merkins, LBCs

    Mosey to Street – Up the hill with Butt Kickers, High knees, lunges

    Top of hill

    Ninja Turtles – Every man hole add an exercise

    1 burpee, 10 merkins, 20 LBCs, 30 Dying Cockcroaches, 40 Squats, 50 Lunges

    Mosey to Bottom of Hill Circle up – Rosalitas, WWIIs, Hello Dolly, Box Cutters, and Dry docks, Arm Circles head back up the hill.

    Ninja Turtles round 2 –

    1 Burpee, 10 WWIIs, 20 Pickle Pounders, 30 Jump Squats

    3 Burpees and Back to the flag due to time.

    Numberama, namerama, Oyster took us out.

    Announcments : Rock and Roll Convergence on Jan 1, 7am plus coffee, Dec 31 Murph at twin team, 12 Days of Christmas tomorrow at No toll.

    Prayers for Honeymoons dad with upcoming appointment.

    NMS:

    Numbers continue to grow at Satan’s Hill, keep to going fellas. Headlock someone during this cold weather and continue to push each other to post. 11 Days left in 2021, make them count!

    Duke

  • Who is the out of state visitor with the white beard? Can it be Santa?

    16 regulars came out on a clear winter morning to see who the jolly visitor with the white beard was. Some thought it was Santa, but found a better surprise when Toga joined us in the Gloom. We did:

    COP on blacktop: SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks

    THE THANG: Stay on blacktop for some 4 corners:

    11 at each corner: Round 1: Merkins, Round 2: V-Ups, Round 3: Burpees. Then 2 rounds of 22 PLTs.

    Mosey over to Coupon Drop zone, hoping we had 6 or more blocks to use. We had just enough for a Triple check: Mtn Climbers, Squat Thrusters, run loop. Mosey over to 3rd back lot for: Wheelbarrows, Crab Walk, Lunges, and Bear Crawl. Mosey down to TES lot for Bearrows: 4 HRMs at each arrow and bear crawl the loop.

    Over to flag for 1 min of Mary. COT and YHC took us out.

    NMS: Last 2 times Toga has posted at Hoedown YHC has been the Q. Is he timing his family visits to RVA to get a Honeydo beatdown?? Always good to have him back in RVA. Many PAX were expecting a Fudd sighting as well, maybe later this week.

    11s on the 4 corners took a while to hit the theme but EF Hutton figured it out. 44 Burpees was just enough to warm us up. We learned that Bodos checks our Coupon drop zone daily to ensure proper coverage. Always good to have Kubota post on a non-Wednesday and happy birthday to Libby!

    Good times at Starbucks after with a good group.

  • Breakfast Club Run

    Three early bird PAXs gathered around the Early Bird Biscuit Co. and started running toward Dogpile.

    The route is the usual. Starting with Robinson street to the park, and took left, right around the lakes and ran up to Dogpile. Return route. YHC was a bit struggling with carrying the portable speaker and karaoke mic.

    Numbers, Names, YHC took us out.

  • Christmas Carol Karaoke

    Christmas Carol Karaoke

    YHC started Christmas music while waiting for the PAX. 7 PAXs gathered at Dogpile to start the Christmas Carol Karaoke workout this morning. Here is how it went down:

    • COP:
      • 10x dead man hang, 10x tippi toes, 10x arm circle (small and big), 15x SSH, 10x imperial walkers, 10x LBC, 10x American Hammers, 10x merkins
    • 4 Rounds:
      • Moseyed to the field in from the Carillon tower
      • Run the other side of the field and come back while do the following exercise at every 25, 50, 75 yards: 10x merkins, 20x LBC, 30x SSH, 40x air squat
    • Karaoke:
      • Moseyed to the amphitheater
      • Run around the amphitheater and last PAX would sing the Christmas Carol while the second last PAX led the exercise. No PAX can sing twice.
      • “All I Want for Christmas Is You”, “Last Christmas”, “Feliz Navidad”, etc.

    Mosey back to the flag.

    Numberama, Namerama,

    Announcements: New Year’s Convergence and Project Home by Corn Beef

    EF Hutton took us out.

    Thank you for your willingness to follow the can-be silly Karaoke workout!

  • Bad Weather = Mandatory Attendance

    Pigskin and Offshore posted to ensure that no PAX would run alone. The rain mostly held off for an out and back on the access road. The PAX then gathered at ET’s for an early coffee. YHC’s 2.0 thanks Pigskin for saving him from a Sunday morning run around the neighborhood.