Category: Richmond, VA

  • It was Awesome Baby, with a Capital A

    7 SOJ Diaper Dandies along with 1 four legged companion descended on the sunny and 70 courts of The Forge for a March Madness NCAA Tournament style beatdown of the ages. Many entered but only 1 team prevailed. According to the legendary Dicky V, the excitement on the hardcourt was unbelievable Baby!!!

    Mosey to the covered entrance of the High School for Warmarama including SSH’s, Cherry Pickers, Dead Man Hang, Imperial Walkers, Freddie Mecuries, LBC’s and possibly other exercises.

    THE THANG: Mosey to Middle School for a revised 4 corners. 4 rounds of exercises performed in the nestled bosom of Mary’s Boudoir. After the 1st round quick lap around the bus loop, returning to perform 2nd round. Following the 2nd round perform exercise to the far end of the covering to perform the 3rd round. Perform same exercise back to the near end of the covering and perform the final round. Front Running Bastards (FRB) hold for the 6. Exercises included:

    64 Monkey Humpers, Mosey around the circle, Mosey under the covers.

    32 Merkins, Bernie Sanders around the circle, Crabwalks under the covers.

    16 WWII’s, Caroke around the circle, Bear Crawl under the covers

    8 Hydrolic Elbow Planks, High Knees around the circle, Broad Jumps under the covers

    4 Lt. Dans, Buttkickers around the circle, Lunge under the covers

    2 Burpees, Sprint around the circle, Broad Jumps under the covers

    100 SSH, Mosey to the light pole, Murder Gorillas under the covers. Modify to 50 SSH due to time.

    BTTF for Numbers, Names, Announcements, YHC took us out.

    HDHH – Wednesday March 24th Hardywood West Creek 6-whenever; Boberry is running a blood drive May 1, details to follow; Chaplain has the Q tomorrow at Twin Team – come out and see what he has in store.

    NMS: Thankful for the brotherhood and the comradery this morning. Tremendous respect for this group of men to brave the weather conditions to make themselves and each other better men. Looking back on the past year, I am grateful to have the PAX to bring normalcy and constant encouragement to make the most of everyday, being the positive influence in life and make each other better with support. Each one of us has our reasons for waking up everyday in the gloom, fighting every excuse not to show up. Instead of giving into the easy temptation, we rise up, not knowing what will occur and we all leave 45 minutes later, feeling accomplished and ready to overcome the next hurdle. Thank you for being the inspiration to start everyday. We are all better because of the support we give to each other.

  • Manndate Pot ‘O Gold

    Well this YHC’s handle makes it necessary to Q on St. Patrick’s Day and with the local AO workout for today at MannDate was Kettlebells, YHC had to dig deep to come up with some KB routines and here is what turned out for 5 F3 brothers that showed up this cool misty morning.

    COP

    We perform 10 4ct SSH, 10 DQ’s, 10 scorpions.

    THANG

    I can tell you that we all looked like this at the end of the work out and could enjoy a nice Pint of Guinness later this evening! This video was the inspiration for a 20 minute EMOM (Every Minute on the Minute) and a 21 minute COMPLEX.

    For the 20 minute EMOM – we do 4 each 5 minute sets and the following for each minute:

    Minute 1 – American Swings – Do 15 reps then rest the remaining time in minute 1

    Minute 2 – Goblet Squats – Do 15 Squats then rest the remaining time in minute 3

    Minute 3 – Power Cleans – 6 Each side then rest the remaining time in minute 3

    Minute 4 – KB Clusters – 5 cluster Each side the rest the remaining time in minute 4

    Minute 5 – Rest/recover

    Then we repeat the above 3 more times.

    The Complex total time of 21 minutes broken down into 7 each 3 minute sets. A complex consists of exercises that you are able to perform with the KB without having to put it down for the next routine. The goal in this complex is to complete it with a minute left to rest in the 3 minutes. (our group could only best finish at about 30 seconds rest…or it took us an average of 2:30 to complete the complex.)

    This is the complex: 15 Hand to Hand swings, 5 cleans Right side (RS), 5 snatches RS and 5 Windmills RS(think a DQ while holding the KB above head…tough!!!), then 5 Cleans LS, 5 snatches LS, and 5 Windmills LS. Rest the remaining time in the 3 minute segment.

    We repeated the above 6 more times.

    Namerama, Numberama. YHC surprised the group with a Pot O’ Gold gift pack for showing up. HAPPY ST. PATRICK’S DAY!

    Moleskin

    YHC realized quickly how this workout can get tough and most had to modify to ensure set were completed. The above video shows how to expertly execute each routine and would recommend it for any KB fans out there! We had a lot of mumble chatter this morning and was great to catch up with some brothers that I do not get to see on a regular basis.

    I was an honor to lead this morning and have a great week….CB

  • Potato famine

    YHC arrived at Satan’s Hill with Hermie right on his tail for a St. Patricks edition of Satan’s Hill. Being St. Paddy’s day why not do a hot potato.

    COP: 25 SSH, 10 each DQ’s, cherry pickers, deadman hang/5way, imperial walkers, helicopters, merkins, LBC’s, Flutters, Dollies.

    Hermie’s Thing 1

    20 each with coupon curls, overhead presses merkins. Run to otterdale.

    20 each with coupons squats, triceps, Rock copters. Run to top of Satan’s Hill

    Repeat above.

    Nancy 11’s coupon curls and curb/incline merkins. Run rock pile to top of lot.

    Finish with coupon holds various for 30 seconds each then 2 minutes of Mary.

    Prayers and announcements and YHC took us out.

  • Smells like victory

    I love the smell of mulch in the morning…

    Three thoroughbreds broke through a bona-fide gloom for a journey into the back nine of West Broad Village retail. One mile out, four triple checks = one mile, one mile back. 3 miles total.

    Golf Galaxy TC1 – dips & LBC; REI TC2 – chicken peckers & mountain climbers; Home Goods TC3 – Jump Squats & Vee Up; Diamonds Direct TC 4 – Merkins & APD.

    Pinto took us out.

    NMS – good discussion of the economy and university impacts. WBV has a metric ton of mulch in a pile and another spread around – landscaped luxury overcoming any other smells in the environment. You know that smell, that hardwood mulch smell…

  • Shouldn’t We Still Be Asleep?

    5AM wakeup came very early after springing forward. Warmup: SSH’s, Cherry Pickers, Freddy Mercury’s and Hand Release Merkins. Mosey to the playground/track area. One runs the track while the other does 100 Merkins, 200 Mud Face Squats and 300 Flutter Kicks. Moved to the blacktop for Wilts. 100 calf raises, 100 flutter kicks, 100 lbc’s, and 100 something else. We still had a couple minutes so we ran a couple of suicides on the basketball court. Mosey to parking lot. Numberama, Namarama and Mr. Holland took us out with a prayer. Great way to start the week but a little light by 6:15 would be nice. SYITG.

  • Happy SOJ Patty’s Day!

    A surly bunch of drunken Irish bare knuckle boxers posted to SOT for a swig of the hard stuff. Half followed DTH pumping Irish Pub jams, while the other half (wisely) ran away. 

    The THANG:

    WARMERAMA:

    • Mosey down to the Parking Lot and Circle Up
    • Welcome & F3 Disclaimer
    • Complete the following to the beat of the Kickin’ Irish Pub Tunes:
    • Leprechaun Jacks (otherwise known as Smurf Jacks)
    • Irish Jig (heel slappers)
    • Leaping Leprechaun (side squat with hop-overs)
    • Irish Mtn Climbers (one-arm Mtn Climber)
    • Kiss the Blarney Stone (DQ’s)
    • Irish Soldiers

    THE 4 LEAF CLOVER:

    • Mosey to the Center of the Field
    • 4 Corners, but run in the pattern of a shamrock (4 circles), and completed as would an Irish Tavern Lassy
    • x3 Burpees
    • x17 Heels to Heaven
    • x20 Merkins
    • x21 Irish Humpers

    THE GUINNESS PUB CRAWL:

    • Mosey to the Track 
    • 1 Lap Around the Track with x8 Pub Stops
    • Each Stop, x17 WWII
    • “BEER Crawl” the Straights
    • Mosey the Curves

    DIRTY IRISH McDEUCE:

    • x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • More BEER Crawls to cross the ~30 yards
    • Exercises: Merkins, Ball Dippers (2-ct), & Irish Hammers (2-ct)

    IRA FIRING SQUAD:

    • Mosey up the school and find a space on the brick wall (blindfolds optional)
    • To the beat of the music:
    • Donkey Kicks
    • Hoedowns (alternated slapping ankles then wall overhead)
    • Dirty Hookup (plank facing wall, alternate hydraulic hands to wall)
    • Take a break w LBC’s & APD’s
    • Back to the wall, assume BTTW, and complete the Hip Slapper grand finale

    Mosey BTTF for COT & BEER:

    • Counterama # 10
    • Namerama
    • Hand out the Guinness (since on school property, none opened/consumed)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    For each petal on the shamrock, this brings a wish your way: 

    Good health, good luck, and happiness for today and every day.

    Irish Blessing

    NMS:

    • YHC enjoyed bringing some St Patty’s Day fun to the PAX today. Roundabout posted for his second time today, and was surprised to find himself dancing an Irish Jig at 0535. Who woulda thunk it! With uneven numbers, there were a few audibles to remove partner exercises (had a wheelbarrow shamrock search in mind), but “beer crawls” more than made up for it. Like DK said, “it’ll be over when it’s over.” Glad to fellowship with ya’ll this morning. Thanks for letting me lead. SYITG, YHC, DTH

  • No pill needed

    It was a beautiful Wednesday morning to post OTB with The M and this is what transpired

    Running Boot Camp, WTH style. After a defined period of time 4 exercises were completed: 10 Merkins, 20 Squats, 30 LBC’s, 40 SSH’s in a repeating fashion until 45 minutes and 3.5 miles was completed.

    NMS – YHC’s parents offered to take the kids overnight and get them to school the next time, it was a great relief to spend some time with The M. She asked last night if YCH wanted to workout with her, and I obliged. YCH suffered through waking up at 0700 and not 0440 and no pills were needed unlike a Hutton Q. Needless to say it was a great morning with The M and plenty of calories were burned.

  • St. Dora’s Day

    Five Non-Wee Lads arose this fine Irish morn with visions of clovers and shamrocks dancing in their heads.  Here’s what shenanigans transpired.

    Mosey to Church patio

    COP (IC)

    • Dead Leprechaun Hang
    • Jazzercises
    • Helicopters (would it be highly inappropriate to rename these Kobes?)
    • Imperial Walkers
    • Squats
    • HRMs
    • Freddie Mercurys
    • Reverse Scorpion Kicks

    Mosey through the parking lot over to Cameron and Culpepper

    Lucky Dora

    • 100 Merkins, 200 Flutter Kicks, 300 Riverdance Hops (Bernie up the hill after each 25/50/75 of the exercises– 12 Berns total)

    Mosey the loop Culpepper-Thom-Grattan-Cameron-S.Ridge

    • 10 Merkins per left-side mailbox, 20 Lass Humpers per right-side box

    Mosey back to the parking lot

    Mary

    • Irish Hammers
    • Heals to Heaven
    • APDs

    Numberama, Nameorama, COToast

    MOLESKIN

    Attempting a deep fake, YHC dropped the hint that Green was in today’s forecast.  Whether it was the weather, the threat of the Green Pill, or too much toothbrushing, a smallish crowd for a St. Patrick’s Day First Watch.  No worries, the PAX was lively and bright like that first Guinness of the day.  Speaking of Guinness, Last Call couldn’t let the biggest drinking day of the year get started without a toast.  Appreciate the refreshments.  If so inclined YHC recommends you Hooligans check out Derry Girls on Netflix, a show about a group of schoolgirls growing up in early 90s Ireland.  It should make you laugh, unless of course you’re English.

    ANNOUNCEMENTS

    See TYA about BRR

    Congrats to Ed on the new gig

    See UpChuck about Breaking Bread

  • Dad Wisdom

    YHC offered to take this post today. YHC has attended other 3rd F events but was not the Q until tonight and similar to the first Q on the first F was nervous, restless that will the right things get covered? Is there a definitive process? Well we had a great discussion this evening and all I can say is it was humbling to see what other brothers are doing and possibly going through these days. Probably the easiest topic was talking about being a dad and we picked up from there.

    YHC is reading a book by Neil Peart titled Ghost Rider – Travels on the healing Rode which he chronicles his riding a motorcycle across Canada, across the US, Mexico to Belize. Driving 55,000 miles working out the meaning of life after just recently losing his wife and only daughter the year before in 1997/1998. In one short year he is alone, no longer a dad or husband. I have just started this book and already feel his pain and emotion. Powerful and YHC appreciates the fortunes in his life as I have had multiple friends lose their children, tragically, sudden and unexpected. And have witnessed the change to their family and friends forever.

    We wrapped up and YHC took us out in prayer this evening.

    It was an honor to lead this group this evening and I look forward to seeing you in the gloom. Prayers….CB.

  • Don’t eat before the workout

    8 Gloom professionals and 1 FNG posted to see what Doozy had in store for No Toll

    Mosey to the parking lot for the COP

    DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Hill Billies

    Man Killers, 5 burpees OYO

    Mosey to end of parking lot

    Inch Worm parking lot crawl 1 merkin at each line X15 lines Crawl Bear back 1 Merkin at each line. The Plan was to do 10 lines of bear crawls with increasing merkins at each line. Audible because the PAX is smoked

    Mosey to the corner

    4 Corners / Prostitute style 10 LBC’s, 20 Jump Squats, 30 Plank Jacks, 40 Squats

    Mosey to the side line

    Sprints

    25% down 1 burpee, 25% back 1 burpee, 50% down 2 burpees, 50% back 2 burpees, 75% down 3 burpees, 75% back 3 burpees, 100% down 4 burpees 100% back 4 burpees.

    Mosey BTTF

    Ring of fire ab work 10 of given exercise

    Numbers / names THC took us out

    NMS:

    YHC was able to bring Winklevoss’s (YHCs 2.0) boyfriend for a No Toll beatdown. Luckily this FNG didn’t have time to eat before YHC picked him up, mid way through the beat down he was hunched over but managed to pull it together and finish with the PAX and wants YHC to pick him up for a Last Call beatdown at the Forge. Welcome to F3 Crash Test Dummy – Crash or CTD will be appropriate for short.