Category: Richmond, VA

  • Who is ready for more?

    17 svelte stallions stepped out into the gloom to see what Gomer Pyle had up his sleeve.

    Mosey to stage to pick up coupons and circle up. Preamble + 5 burpees & motivation opportunity.

    COP: 25x 4count SSH, 30x Arm circles, 10x Don Quixote, 10x Grass Angels, 10x Australian Grass Angel, 10x Helicopter, 10x California Prom Date / Tuscaloosa Trailer Park Twister, 25x 4 count Freddie Mercury, 10x Sit up up, 25x 4 count LBC.

    Merkin Mania 10 sets of varying OYO 5x merkins- holding plank for the six.

    Mosey to Rusty Cage. 2x Triple check: Timer runs around 2 trees then 5 pull ups, 5 curl ups, 5 jump ups. Round 1: Block Jerkins & Block Press. Round 2: Abyss Merkin & Block WW2.

    Mosey to valley of despair which now features a pollination oriented weed farm. Triple Check: Iron Chair + WW2. 10 merkins then Murder Bunny up hill. BTTF.

    YHC took us out.

    Announcements:

    • Free to Bleed – see pre blast
    • Tomato Relay – see pre blast
    • BRR – Sep 9 -11 – see TYA – 6 slots left
    • F3RVA 7 year anniversary – Sep 20
    • F3RVA – retreat / sit and sip – maybe Oct 2 ?
    • F3 10 yr anniversary – Oct 8

    Let YHC know if you are interested in a virtual benefit 5/20 for Friends of Barnabas, a Honduran mountain medical mission. There will be a silent auction, and entertainment that you can view from the comfort of your home. No teams have travelled since March 2020, but FOBF has adapted well to new logistical challenges. For example, we are shipping an updated bus via USAF C17 and US Army logistics. YHC leads the first team in 2022 and I anticipate that we will have plenty of opportunity through out the year to round out teams from other churches – plenty of opportunities to fit a week of mission in your schedule – let YHC know if you are interested.

    NMS – This is the official kick off of YHC 4th anniversary Q week, a week early due to out of town work conflicts. After pushing off several EH from Toga, Flipper, Splinter, YHC finally posted with Fudd on my 46th Bday for a Hardywood Q. While relatively active and keeping up standards prior, YHC most needed the escape from sad clown disease and am grateful to the PAX for their encouragement and guidance over the years. When Vinny returns my copy of freed to lead, it is up for grabs for any PAX. Recommended reading.

    If you have not read it, Jocko Willink’s Discipline Equals Freedom is a must read. His other books are great too – YHC served with the same TF Bandit battalion from the big army that Jocko highlights in Extreme Ownership & Dichotomy of Leadership. When Swirly’s book comes out, read that too.

    Get some!

  • It doesnt get any better than this

    Six svelte studs joined up at Woke Bird for a little extra training. We ran a little more at the beginning and still finished with 5 min for rest.

    Handshake took us out.

    This is what we did + bootcamp.

    NMS – Adapt and overcome.

    Get some!

  • Cant hurt me

    Four warriors beat the warmth of the fartsack to go on a little run in perfect temperatures. Two routes today 4 and 5 mile. Pump to Three Chopt and back.

    YHC took us out. Prayers for healing.

    NMS – Not much to report today. Pinto recommends “Cant hurt me” by David Goggins. Intestinal fortitude is for winners.

    Currahee!

  • Hot Potato Q Training

    Your Humble Correspondent (YHC) pulled up in the gloom and saw only one other car in the parking lot of Twin Team. Being the first time back to Twin Team after a COVID hiatus year (almost on the 2 year anniversary of my first post Apr 12, 2019), YHC was hoping for larger numbers, but it was a great opportunity to get to know a newer PAX (Crash Test Dummy).

    At 5:30, 2 PAX emerged from their vehicles and a hot potato was called, meaning CTD would get his first chance at leading (part of) a workout. Apparently other PAX have been encouraging him to consider signing up to Q, but this was probably not the day he was expecting to do it!

    Oh well, no better way to learn than by doing! As the more experienced PAX (though still in hate years, at 39 – until August), YHC took the hot potato first.

    THE THANG:

    Mousetrap Q1:

    Mosey to back of school for the disclaimer, and warm up:

    • SSHs, Russian soldiers, don quixotes, windmills

    Mosey to check for stragglers (there were none), then around to the playground for a “Mini Murph” (3 rounds):

    • Pull-ups x10, merkins x20, squats x30

    CTD Q1: (first ever!)

    Mosey to bus loop for “Bus loop of pain”/ “5 corners”? Does a loop have corners?

    • 5 stops around loop: 10 WW2s + 3 burpees at each stop (2 laps)

    Mousetrap Q2:

    YHC asked CTD if he liked sports/basketball – he said no, so as a joke, YHC decided to Mosey to basketball court for suicide “jump shots” to test his basketball skills.

    • Suicides across the basketball court stopping to “shoot” 3 jump shots (jump squats) at each distance: Free throw line, half court, opposite free throw line, baseline

    CTD Q2:

    Mosey back to the flag for parking space animal suicides:  bear crawl out / crab walk back (2nd, 4th, 6th line)

    Mousetrap Q3:

    2 Minutes of Mary:

    • Alabama prom dates x20
    • LBCs x20

    Circle of Trust (COT):

    • Numberama (2!)
    • Name-a-rama
    • Announce-a-rama
    • YHC closed us out in prayer

    NMS:

    It was a good beatdown, way better than YHC would have done if it was a solo workout! Thanks so much to Crash Test Dummy for posting this morning. Glad we could connect, and YHC was able to pass along a few tips about Qing and encourage CTD to continue posting and becoming a High Impact Man (HIM).

    See You In The Gloom! (SYITG) – MouseTrap

  • Just the Two of Us

    Warmup: Parking Lot Tracers, SSH’s, Merkins, Arm Circles, LBC’s

    Workout – Started off with The Beep Test. This was a first at F3 for Mr. Holland. Thanks to Trout for introducing me to this. 4 Corners – various exercises in the 4 corners of the parking lot. As usual they included calf raises on the curb, Mud Face squats, Boat Canoes and many others. We continued 4 corners for the remainder of the time. I picked some exercises and Mr. Holland picked others. Numberama, Namarama, quick prayer by Yard Sale. It’s fun to have a large group, but also great to have a small group and get to know PAX members better. Make an effort to get to know the other PAX members, there really are alot of great F3 guys out there.

  • Shoulder Day For The Trio

    Warm Up: Parking Lot Tracers, Arm Circles, 46 Side Straddle Hops in honor of The Carpenters birthday, Freddy Mercuries, Tempo Merkins

    The Workout: Balls to the Walls while others run out to touch a tree. Switch places. Did this until all Pax members touched 10 trees and their shoulders were tired of balls to the walls. Next was 11’s using the lines of the parking lot. Bear Crawl to first line – 10 boat canoes, Crab crawl back and do 1 Mud Face style squat. Repeat adding one parking lot space to the crawls until you got to 1 and 10 (and crawling a bunch of spaces). This took longer than I thought but was great shoulder work. Headed back to the car area where we did ring of fire – everyone planks, taking turns doing 10 merkins. We went around the circle 2 times and it was time to wrap the morning up. Numberama, namarama, no announcements and quick prayer by Yardsale. As always, it was a pleasure to lead these guys and I look forward to the next workout. Happy Birthday week to The Carpenter!

  • Hash without the Beef

    5 Davillians came out for another training run before the DaVille Relay.

    Route – Craney Island loop for 4+ miles

    So Hash made it without his Dad this morning was surprised the back to see a third hate 2.0 up all his own

    Great morning for a run. The PAX pushed well together will everyone running sub 8:30 pace.

    SPIT ON THAT!!

  • Modified TYA Route

    13 PAX showed up for RAMM this morning–seven PAX launched the reverse Patterson route at 5AM. Here is the 4 milers, 5 milers, and 6 milers’ route.

     

    Numberama, Namerama, YHC took us out!

    Announcements

    Blood Drive, BRR, and Daville Relay Race

    4 Milers
    5 Milers
    6 Milers

  • A perfect 10

    A perfect ten warriors emerged from the fartsack this morning and started the day with a ground and pound style beatdown.

    Mosey to playground. Extended COP with SSH, LBC, Imperial walkers, Russian Soldiers, Freddy Mercuries, WWII setups, and windmills.

    Mosey to the corner of the playground for four corners. 10 merkins, 20 jump squats, 30 WWII and 40 SSH. Shiplap asked to pick a number between 1 and 10 chooses 7, add 7 to previous total reps. 17 merkins, 27 jump squats, 37 WWII, and 47 SSH. Garbage plate asked to pick a number from 1 to 10, chooses 0 (which is outside the requested range), subtract 0 from previous reps. 17 merkins, 27 jump squats, 37 WWII, and 47 SSH. PAX asked to pick a number, either 1 or 2, chooses 2, Cut the number of reps in half (rounding up). 9 merkins, 14 jump squats, 18 WWII, and 24 SSH. Mosey to end of playground, teams of two. One member runs to fence and back backwards x2, other pax does peoples chair, then WWII, then SSH. Mosey to tennis courts. Run to end of first court, 1 WWII, run backwards to line, run to end of 2nd count, 2, WWII, run backwards to line….all the way up to 4. Next iteration, instead of running backwards back, either bear crawl or crab walk back with increasing number of WWII. Mosey back to flag and finish. Circle K took us out.

    NMM

    Great day to be out in the morning. Weather was perfect for a workout and all was quiet around MM. Saab is on a diet, please help him on his journey to drop 1 pound.

  • Jacksonville Flash Mob

    A few Forge regulars were honored to welcome a couple HIM’s from Jacksonville, who were equally surprised to find one another at the Forge. With an empty slot on the Q sheet, Hot Potato was called, and the following beatdown ensued:

    The THANG:

    DR TRYHARD:

    • Long mosey down to the Culdesac
    • Welcome & F3 Disclaimer
    • Usual IC warmerama

    DOOZY:

    • Light post Alley: x5 Merkins, Run, x10 Squats, Bernie, repeato
    • Parking Space Descending Merkins: Bear Crawl between, increase reps 1-10
    • Parking Space Descend LBC’s: Crab Walk between, increase reps 2-20 (even numbers)
    • Mosey up to stairs and Tooth Fairy to the top
    • Man Killers 10-1

    ZAMBONI:

    • Burpee Apocalypse: Descending sets 10-1
    • Variable Rapid Succession Mary

    LAST CALL:

    • x2 Sets of Jousting Legs each way while odd man wall sits

    PYRO:

    • Parking Lot tracers: broad jump between, shuffle along
    • Rapid Merkin Burner: x10 ea of Diamond, Regular, Wide, and Staggered each way
    • Runners Choice: While one PAX runs parking lot loop, rest complete called exercise: Squats, Crab Cakes, LBC’s, APD’s, Calf Raises
    • The Final Countdown:  Rocky Balboa and Calf Raises

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: What a great workout this morning! I think we’re all in agreement with Last Call – J’ville can keep their Burpee Apocalypse! Haha. Honestly was great F2 hanging with Boner and Pyro. Ya’ll are welcome back anytime! SYITG, DTH