Category: Richmond, VA

  • All American Sports Day

    Nine men took the field to compete 

    Warmup: Started with 10 Cherry Pickers and then worked our way into several stretches…Back, Quads, Hamstring, Calf, Hip, you name it we stretched it. 

    Let the games begin..

    Kickoff Returns: Mosey to the 25 yard line of the football field for some Up/Downs. We did high knees until “Down” was called out, then the men hit the ground. When “Ball” was called we all ran back 75 yard kickoff returns. Repeat 5x

    6 Dingers & Extra innings: Mosey to the Baseball diamond for 6 home-runs. 

    1st Base: 10 Merkins

    2nd Base: 20 Monkey Humpers

    3rd Base: 30 Carolina Drydocks

    Homerun: 40 Squats 

    Repeat 6x

    3-Point Jumpers: Mosey to the basketball court. Worked on our 3-point jump shots! We ran from one side of the court to the other hitting jump shots (jump squats) from behind the arc. Repeat several times

    Stopped center court for an Ab ring of fire workout. Shout out to Nancy for getting it started

    Tennis Doubles: Mosey to the tennis courts. We shuffled to the left then right on the baseline then sprinted to the net. Repeat 10x

    Closed it with the longest minutes of Merkins

    Names, Numbers, COT

    This was my 2nd Q and it felt good. Shout out to vagabond for giving me the motivation and push I needed. F3 continues to make me a better man!!! 

  • Mon Nom Souffre

    7 Strong converged at Huguenot High to hammer each other into shape and enjoy some Forge style fellowship. YHC had the honor of leading this fine group of Southside stalwarts. Here is a brief summary for your viewing pleasure:

    Massacre Start – Murder Gorillas along the length of the upper hill.

    Warm ups: Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Hopping Hillbillies, Lunge walks.

    Mosey to the bottom of the big hill for Exercise One:

    Incline curb crawl to the upper parking lot.
    Down the hill – WWII Crawl Bears.

    To the Top of Mt. Chaplain for Exercise Two:
    On the descent, perform exercises at the 4 parking lots: 25 Squats, 50 Monkey Humpers, 75 Squats, 100 Monkey Humpers. Run back to the top.

    Mosey to the side of the school for Exercise Three:
    Triple Check: Dips, Hand Clap Incline Merkins (cant remember the proper name), crab walk to the fence and run back. It was good working with Tobit and Singer on this one!

    Exercise 4: Victory Hill x 7

    Back to the flag for Numbers/Names/Announcements

    YHC took us out.

    Final thoughts: Strong work by all of the PAX today. With the murder gorillas and curb crawl, we thoroughly worked the right side of our bodies. Will try to hit the left side during my next Q. Not sure why we were talking about speaking French, but apparently Snuff is semi-fluent; and this has been highly advantageous in life. Props to Doublemint who was hot-steppin’ with a weighted vest as he recovers from injury.

    We had a good discussion about reaching out to PAX who have not posted in awhile.

  • Define “Large Tree”

    An eager eleven came out to Mary on a beautiful crisp fall morning for an old school beatdown.

    COP: SSH, Don Qs (saab approved), Russian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion Kicks.

    The Thang:

    Start at corner of Grove & Westmoreland. Run up Westmoreland stopping at each large tree for 5 HRMs all the way to Cary. Partner up for 3 sets of 20 PLTs.

    Over to school side for Triple check: Donkey Kicks, Reverse Crunches, & run to fence & back. Mosey to Tennis courts: few rounds of Bear Crawl & lunge then run back. YHC did not make PAX bear crawl full length of 4 courts.

    Over to soccer field: Partner up & wheelbarrow length of full field. Bernie back then 20 WWIIs. Run across again then back to flag with 3 min of Mary under the lights.

    NMS: Lots of chatter from PAX about YHC taking Q this am. It is true 45MoM is not on YHCs normal routine list but is the original virgin post so always good to get back out. Lots of whining from the PAX on the heavy dose of Hand Release Merkins at the start. With November Merkin challenge gauntlet thrown down by Splinter the PAX needs some practice. TYA joined us after the COT after knocking out a long run on his own. He confirmed the Black Friday runa-a-thon at Forest Hill is on again this year. Always a good time.

    Announcements: Happy Hour is tonight, as in Thursday not Wednesday, aka today at Hardywood West Creek.

  • Another One for the Thumb

    Another Q, another fabulous five to tackle the morning with an enthusiasm unbeknownst to mankind.  Here is how it went:

    • COP
      • SSH
      • IW
      • Cherry pickers
      • Helicopters
      • Arm circles
      • Scorpion kicks
      • Merkins
      • LBC
      • APD
    • KB ladder – series of four exercises, starting at 10 reps and moving down to 1 (which really turned into 10), followed by a chaser of 10 lawnmower pulls (each arm)
      • Squat thrusters
      • Curls
      • Sit ‘n press
      • Halos
    • 5x check
      • Run
      • Weighted lunges
      • Romanian dead legs
      • Overhead pulls
      • Flutter presses
    • COT with YHC taking us out

    Great work by the PAX today.  Gypsy dropped by to do all running activities during the 5x check.  Good to see our brother as he trains to kick tail. 

    Announcements

    • Happy Hour this Thursday at 5:15 at Hardywood West Creek
    • Shoe and clothes donations in December – talk to Gypsy if you have questions

    God is good all of the time!

    Attila

  • you had me at kettlebell…

    3 cool guys (literally) took on the day the right way with a killer potato

    COP — Mr Holland (lots of fun exercises)

    Mr Holland — triple check
    1) run the track
    2) accomplished and strong?
    3) sit up presses

    Yardsale 11’s
    1 deep squat, karaoke to the other side, 10 calf raises
    you know the rest of the drill

    Opus triple check
    1) bear crawl out, run back
    2) DK’s
    3) Halos

    Don’t drop the frickin soap
    Hold kb away from body
    when you drop it run lap and do 10 merkins — repeato 3x

    boat canoes just because

    Fun cold potato this morning! KB’s are hard when one hasn’t done them in a while!

  • These guys are brutal

    8 of F3’s finest men gathered to celebrate a guest Q. Little did they know while one Keydet was down for the count from a Geri Covid Booster that the a younger Keydet had done a back end deal and grabbed the Q. This is what transpired:

    Round 1 – Mailbox Challenge – various exercises at mailboxes: Merkins on the Left and WWII’s on the right from S Ridge to River and then opposite on the way back.

    Mosey from Ridge down to the bottom of the hill doing various exercises at political yard signs (opposite exercises at opposing candidates). Little did we know there was only one parties signs…

    Bottom of the hill partner up. P1 does a set of exercises while P2 runs down the road and back. 2-3 rounds.

    Our Crescendo up the hill was another partner exercise, P1 does something the P2 Bernies up the hill. We stopped at Overlook for another exercise.

    Indigenous Peoples Run up the hill to finish.

    Announcements: Hump-Free Happy Hour tomorrow (Thursday) at Westcreek Hardywood at 1730 hours until whenever…

    Prayer Requests: one of Last Calls Subcontractors is on a ventilator with Covid, he’s 42 years old. The same contractor last a employee last week to Covid who was 26. Prayers for these individuals and their family/friends/co-workers

    NMS: pretty quiet day without Upchuck being there, no semantics were argued. It was nice to explore some of the AO we hadn’t seen for a while.

  • What’s a Backblast

    After being out of the loop recently, YHC signed up for the Q to jump start things. After posting I then realized that comes with writing a backblast , minor changes to WordPress or how my computer treats it were ironed out and here we go.

    With my name on the Q sheet the PAX did not know what to expect but with some renewed Q-drenaline going we were able to knock out some miles on the track.

    Mosey down to the lower parking lot to try to get out of the wind, no such luck, with a warmup featuring random counts of the favorite hits.

    All track work starting with Catch Me if you Can – Partner up – 1 pax runs backwards, the other does 3 burpees and runs to catch up. 1 full lap – that got the blood flowing, I venture to say that is not a Marmaduke favorite anymore.

    Dirty MacDeuce – 12 4-count reps of Tempo merkins, Freddie Mercuries, Squats – run a lap, repeato with HRM, Flutters, Lunges, then again with Merkins, APD, Jump Squats

    Mega-Beast – Beast on the track with stops at 100/200/300m for 6 reps each, keep going to the start then reverso – 2 rounds with merkins and squats. – next time we break this one out we can concentrate on only doing that to get the full six rounds

    Mosey on back to the VSF for some Mary, including Crunchy Frogs, which may or may not have been on hiatus along with me.

    Great to be back out and taking the Q. Thanks to those that posted for putting up with me and my desire to run in circles today. A little worried that my cadence would be off but it was just like riding a bike (which coincidentally is what I have been doing a lot of). Good to see the New Market crew out and hear they have been building a strong nano-region in SW Chesterfield.

    Have a great day.

  • Blustery Dog

    4 strong posted for WDOG this morning and here is how it went down.

    Warm ups – Mossy

    Practice field by the outdoor stage : team up groups of 2 – 1 partner run to the fence and back – the other begin the exercises with the coupon – exercises include – block burpees – overhead press – curls – bench press – squats

    Rusty Cage : 3 sets – burp ups – chin ups – pull ups

    Jerkin bar : 3 sets jerkins and dips

    Mossy

    Pole smokers : 5 leg lifts run to the end pax holding 6 inches – switch

    Ring of Fire – dealers choice

    Great work today guys – BT glad you found a spot in the woods to take care of business sorry you missed the pole smokers…..

    Thanks for allowing me to lead – see y’all in the gloom..

  • Beasticide

    3 guys showed up for something a little different. Here is what transpired

    COP — not sure what we did — didn’t write it down…

    Spider merkins
    8 sets of 8 different merkins on a curb. Sometimes we had one hand on the curb, then we had two, then one foot, etc.

    Beasticide
    Run the damn beast but run it as a suicide.
    6 of each exercise always returning to the start after every stop.

    Jump Squats, SSH, LBC’s, Merkins, IW’s Burpees

    Back to the Flag for some stretching, numbers, names, etc.

    Great time with the boys this morning! Beautiful weather for a beatdown!

  • Working with a Prime Number

    Prime numbers suck, but we still welcomed a late arriving Handshake with open arms.  A small, but mighty PAX assembled at Heartbreak Ridge for a boot camp beat-down.  Here is how it went down:

    • COP
      • SSH
      • DQ
      • IW
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
    • Mosey to the tennis courts for 4 sets of partner wheelbarrows with 10 derkins at the end
    • Mosey to the black top for a four corners with 10, 15, 20, & 25 reps at each corner, repeating with the following exercises
      • HRM
      • Reverse crunches
      • Monkey humpers
      • Crab cakes (2 count)
    • Mosey to the front of the school for a 5x check
      • Run
      • Wall sit
      • Shoulder taps
      • WWII sit-ups
      • Storm squats
    • COT with YHC taking us out

    Great work by the PAX today.  Welcome back to HBR Gypsy and Bacon Bits. 

    Announcements

    • Happy Hour this Thursday at 5:15 at Hardywood West Creek
    • Shoe and clothes donations in December – talk to Gypsy if you have questions

    God is good all of the time!

    Attila