Category: Richmond, VA

  • Who wore it best? Scorpion Kick Edition

    7 burly men met for a weekly Heartbreak Ridge beatdown and this is what transpired

    COP – lots of stretching and 3 rounds of Scorpion Kicks. A survey was taken to determine which Scorpion Kicks were better: Inverted or Regular, YCH says the ground voted for Inverted.

    Mosey to PES for a Triple Check: Run around loop, Hand Release Merkins, WWII’s

    Mosey to PES Bus Loop: P1 Runs to end of of the loop and Back P2 Bear Crawls down the loop, switch and repeat going back up the loop. Lastly, Crab walk solo down the entire loop.

    Mosey to Playground/Pull Up bars are PES Playground: P1 5 Pull Ups while P2 does Merkins, repeat 7/8 times.

    Mosey to Blacktop at PES for a Triple Check: P1 Run to far fence and back, P2 Flutter Kick3, P3 LBC’s.

    Mosey back to the flag for 5 OYO Burpees and 10 WWII’s to finish.

    Announcements: Freed to Bleed on this Saturday, May 1st.

    NMS: Nothing major to talk about today. YHC has a certain plan, but when Atilla wasn’t going to make it YHC put that option back in the filing cabinet.

  • Bo Derek @ Punisher

    YHC had not been to punisher in awhile you add a sunny and 70 degree no cloud in the sky afternoon and a perfect 10 show up for this afternoon’s beat down and here is what went down. No…Bo did not show up this afternoon.

    COP

    20 SSH, 10 DQ, 20 American Hammers, 10 Reverse Scorpions, 15 Scorpions 20 merkins

    THANG

    We start with a triple check with 2 groups of 3 and 1 group of 4. P1 – runs lap around the Side Yard (about 1/5 of a mile) as the timer. P2 – performs 10 Donkey Kicks then wall sit for count of 10, rinse repeat until timer returns, P3 LBC’s the entire time the timer is running lap. We rotate until each routine is performed 3 times for a triple check.

    YHC brought his bag of Bands and distributes 4 bands and lines up the group of 8 stations as follows:

    Station 1 (S1) – Arm Curls with 60# band, S2, Lunges each leg alternate entire time, S3 – Shoulder Extensions 30# band, S4(WW2 Sit ups),S5 – additonal arm curls 50#, S6 Chest Station push ups all variations, S7 Tricep Extensions 40# band, S8 Flutter kicks Station 9 – Run lap 2 people(P1 and P2). When two partners return P1 takes over station 1 while others move to the next station P2 picks up station 9 person and runs lap when returns P2 takes over station 1 all move down. We continue until all Pax have worked out at each station.

    COT

    We mosey back to the starting point and circle up for some stretching the remainder of the time.

    Namerama, Numberama, Chum Bucket took us out in prayer this evening.

    Moleskin

    YHC witnessed the most he has seen at punisher, exciting to see a new face (for YHC) in Homer. Some of us were still sore from the F3RVA tomato run relay this past Saturday in Rutland. It was great to catch up and was an honor to lead this work out. See you in the gloom…CB

  • Two Pairs at Anvil

    No Q for today so we did a hot potato. Yard Sale warmed us up with SSH’s, Arm Circles, Freddy Mercuries, Tempo Merkins, and maybe something else. Mosey to the track for a wilt. 100 reps, lap around the track and repeat 4 times. Exercises were LBC’s, Monkey Humpers, SSH’s and Heals to Heaven. Trout took if from there. Mosey to the hill in the back of the school. Partner up. One Bernie Sanders to the top of the hill and runs back while the other does two two donkey kicks against the school followed by a decline merkins with feet against the school. Each team did 5 reps each. For the next 5 reps, one ran up the hill and bernie sanders back down while the partner did squats. 5 reps of this. At this point, we were out of time and headed back to the parking lot. Numberama, Namarama, talked about Rounders heading to Kuwait for the next year with The National Guard. Prayer by Rounders and we were off. Keep Rounders, his wife and future offspring in your thoughts and prayers as he heads off at the end of the month. Another great morning with the F3 guys. Thank you for letting me participate.

  • A Feast Was Served

    After a week recovering from a 24 hour race and jumping right into the DaVille Relay, YHC and the M were still ready to keep going strong with Breaking Bread on Sunday! We are blessed to be able to provide them with a homecooked meal to help them in challenging times.

    We brought over baked spaghetti and meatballs, mozzarella sticks, Caesar salad, garlic bread, chocolate cake, and sweet tea/lemonade. We had a great time preparing all this food but bringing it over and meeting Barbara put it all in perspective. Barbara is one of the nicest women you will meet and was so happy we were there to help them out. She is a true inspiration and leader for the community, and it was a pleasure to help them out. We only wish we were able to serve and talk to others, but hopefully sometime in the future!

    Continue to help and support anyone that needs it and be that light for them. It just that love and grace that will continue to build others up!

  • What are all these cones for?

    6 gloom warriors arrived at Satan’s Hill to start the week in the fast lane. YHC had come prepared with his @Dr.Tryhard F3 prop starter kit and had placed some cones along Satan’s hill. Also wanting to add some variation to the beat down. According to the white Tesla here is what went down.

    COP: 20 SSH, 10 each DG’s, Jazzercise, helicopters, Imperial walkers, deadman hang, MErkins, Flutters, Dollies, Rosalita’s,

    Mosey to bottom of hill where cones were placed in 15-20 yard increments. Variation of 11’s. Run to top of hill perform 10 merkins and 1 WWII, run to 2nd cone from bottom, lunge to next cone 9 merkins, 2 WWII’s, repeato to 3rd cone from bottom. Logged 2.4 miles all hill work. To the coupon pile for dealers choice exercise with coupon.

    Announcement: Blood drive, cleanup, see preblasts/news/slack.

    Rosco took us out in prayer.

    Great work fellas! Rosco way to push to the front of the PAX. This workout was a beast!

  • Tuckahoe Hot Potato

    13 fierce men joined for a beatdown. As of 5:10 AM there was no Q on the sheet. It appeared the previously signed up Q had to relent, so a Hot Potato ensued.

    Upchuck – COP

    Roger Roger – Triple Check – Iron Chair with Arm Lifts, Dips, Run across field and 13 Pull Ups

    Doozy – Hardcore Parkour over to Bodo’s overflow parking lot for Four Corners: American Hammers, Flutter Kicks, Crunchy Frogs, Heels to Heaven

    Garbage Plate – Mosey to Bodo’s main parking lot for a Mini-Dora: 50 Hand Release Merkins, 100 Monkey Humpers, 150 jumpy things. Mosey to the front of Tuckahoe Elementary for a side thingys,

    Handshake – Triple Check: Alabama Prom Dates, WWII’s, run to far steps and do 5 Burpees then run back.

    Announcements: Freed to Bleed Blood Drive on Saturday, May 1st, don’t forget to sign up. Breaking Break is available to sign up for June. Broga with Last Call at 0500 at No Toll Tomorrow.

    Prayers: Upchuck: Covid-19 is on the fall here in the US with the vaccine being available. Other parts of the world no so much. 300,000 new cases in India yesterday, prayers for other parts of the world.

    NMS: It was a nice working today, cool but not cold. It was good see Angus out again, as well as seeing Crash Test Dummy for the first time. YHC loves a good Hot Potato.

  • Venimos, conquiremos, salimos

    4 runners, 3 walkers. Yada Yada Yada. One and a half hours later…… Our group has been officially called out by the row house lady who has been harassing us for weeks while we drink coffee and pretend to be athletes. We have been invited to a free row lesson at 7am on a Sunday when we can gather 10 guys.

  • Breaking Bread, literally

    Faceplant and YHC were happy to have been compelled by Upchuck to participate in this opportunity to give back. Ironically it happened be the same day at VMI’s first playoff appearance in school history, so we could take the opportunity to do a “double dip”

    YHC and family rallied at Faceplant and family’s home to prep the meal and watch the game. It was a good opportunity for Faceplant and YHC’s family to see and hear about giving back to others.

    Food was made, food was delivered, and hopefully we brought enjoyment to the recipients. Faceplant and YHC took the opportunity with our families to break bread and talk about the “good ole’ days” at The Mother I. The kids had a great afternoon together, so did the M’s.

  • No Surprises

    A diverse and jovial PAX of 13 assembled today at the Gridiron for a mumble-chatter filled beat down.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Punitive burpees
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • ADP
    • Mosey to the football field for laps of luxury – 10 burpees at the each side of the 50, run down the field for an arm exercise in the end zone, traverse across the field as directed in some sort of crawl or lunge and an ab exercise on other side of the field
      • Round 1 – 20 burpees, 40 HRM, 50 yard bear crawl (2x) and 40 WWII sit-ups
      • Round 2 – 20 burpees, 40 CDD, 50 yard crab walk (2x) and 40 reverse crunches
      • Round 3 – 20 burpees, 40 merkins, 50 yard lunge (2x) and 40 heels to heaven
    • 10 burpees
    • 3x check with a run, LBC and chicken peckers
    • Mosey to the bars for a jerkin ladder climbing down from 8
    • Mosey to the pickle ball courts for suicides
    • Mosey back to the parking lot for COT with YHC taking us out

    Plenty of alternate exercises from the PAX today.  No surprise.  Lots of mumble-chatter from Gypsy and Handshake.  No surprise.  White Deer gassed COP and it smelled like something died in his backside.  No surprise. Probation showed up late. No surprise.  Tater and his 140 pound frame can go far and fast.  No surprise.  Good times and plenty of laughs.  No surprise.

    God is good all of the time!

    Attila

  • Duck, Duck, Goose!

    Thirteen fine men showed up to Dog Pile to see what was in store for them. With a bit of pre-mumble chatter on Slack the night before, YHC knew it MUST be epic.

    According to the White Tesla here is how it went down………..or something like it.

    Mosey to ampetheater for COP – did multiple exercises with the highlight being Nancy Lopez demonstrating the enthusiasm needed to correctly execute Jazzercise!

    Time for a dora. A MEGA DORA (said in a loud booming echoing voice). 200 WWII, 400 Dry Docks, 600 squats. Runner runs around the top of ampitheater. Yes Recall – those stairs suck!

    Mosy to love/hate hill. Stopped mid way to do another mini Dora on stone steps. Did some form of that until YHC had enough, called an audible and headed to the Ampitheater for a ring of Mary.

    Back to the flag. With only three minutes left YHC decided to play duck, duck, goose. What we learned during duck, duck goose. Nancy Lopez put the D2 partial scholarship to good use and was the only chaser to catch. I mean like lightning fast! YHC got a tad intense and decided to just go ahead and fall (if I only had cleats) and Bone Thugs is also lightning fast!

    Respect to Recall being the ONLY PAX doing breakfast club run.

    YHC took us out. Please remember to hold your loved ones close! Life happens fast!