Category: Richmond, VA

  • Slap both cheeks

    4 men escaped the clutches of the fart sack to welcome the week on a beautiful fall morning.

    COP: SSH, Russian soldiers, LBC’s, merkins, helicopters, DQ’s.

    The thang

    Mosey to hill on side of school, bear crawl up hill, exercise at top, crawl bear down hill, 20 LBC’s, repeat. Exercises at top were merkins, split jacks, and 2 count shoulder taps. Mosey to the track, do an exercise, run around the track, repeat. Exercises were boxcutters, elbow plank for 20 seconds, and Helix squats. Mosey back to parking lot, partner up. Timer does parking lot tracers, parter does dips, hand release merkins, and SSH’s. Stretching for last 3 minutes.

    Numberama, namerama, YHC took us out.

    NMS

    Mumblechatter, as would be expected with Yardsale and Mudface on hand, was lively from COP through COT, including how Yardsale makes friends in the bathroom, what that could mean, including a reference to South Park and the inspiration for the title of this backblast. YHC loves the mumblechatter because it distracts from the pain or soreness of the work, and occasions laughter so hard at times you struggle to exercise!

    During announcements YHC talked about accountability, personal and to the community. In this case YHC referenced the DaVille F3 community. Hard to put a timeframe on it, but for a while our numbers have been down at workouts. Looking at past backblasts it was common to have a minimum of 5-6 pax at a workout, but too often now we’re lucky to get 3, and frequently it is less. YHC is as guilty of this as anyone else, as my attendance has slacked off greatly in the past year, as has my effort at the workouts. F3 is SUPPOSED TO BE HARD, that’s how you improve, by pushing yourself past your limits to set new ones–the body should feel sore after a workout, otherwise it’s not much of a workout. Iron sharpens iron. YHC is challenging himself to show up at least 3x/week, put in maximum effort with each exercise and workout, and encourage his brothers to do the same. When out in the community, don’t let an EH opportunity pass by, try to give the gift of F3 to someone else each week, or month. I encourage each of you to think about what your goals are for F3 and push yourself to reach them. Know I will be there, encouraging you, and doing everything I can to reach mine.

    No Idea

  • Spartan

    Two Rock N Roll warriors hit the gloom ready to take on the Spartan. It went a little something like this :

    Warmarama : 

    10 SSH IC , 10 Russian Soldiers IC , 10 Don Q’s IC , 10 Cherry Pickers IC , 10 Imperial Walkers IC

    THE THANG :

    Mosey to big parking lot behind playground

    Spartan :

    PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Continue until you have done 30 x100 yrd sprints and 30×10 = 300 Merks.

    We finished round 23 before time expired (230 merkins completed)

    DONE

    COT :

    Prayers for all PAX of F3 who have M’s and going through the challenges of marriage and raising children

    YHC’s 3 month old is going through teething and the 3 year old is going to bed later and later so sleep has been hard to come by. 

    NMMS :

    Appreciate the push from Doozy as always. Dude is a beast. By round 15 the Suck started to set in for YHC

  • Punisher Digest – 2021.09.27

    Three posted for the last Punisher of September 2021. Warmup with some of the usual. Mary-basaed Lindsay (40s) broken up with Bear Crawl, Back Pedal, Lunge Walk, and Run. Ten rounds of 20 Dips on the outside tables. Triple Check at the wall. Mary and stretching. COT. Those of you there – you were there, it’s official.

  • Hochzeit

    Focus on keeping the heartrate up, upper body work and stretching.

     

    Warmup (in cadence): Ran to goal line of football field: 20 SSHs, 10 Man-maker Merkins, 15 Deep Mountain Climbers, stretching exercise

    Warmup (in cadence): Ran to other goal line: 20 Imperial squat Walkers, 10 Diamond Merkins, 15 Gorilla Jacks, stretching exercise

    Warmup (in cadence): Ran to Parking lot: 20 Lunges, 15 Peter Parkers, 15 Knee ups, stretching exercise

    Warmup (in cadence): Ran to area near pickle ball courts: 12 Don Quixote, 10 Merkins, 15 American Hammers, stretching exercise

    Playground for 7s: Pullups and Knee-ups at bridge: plank up and pulled plug before everyone finished

    Ran to the wall near parking lot: 10 air-press (People’s chair) in cadence, 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO

    Wall: 10 milkers (People’s chair) in cadence, 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO

    Wall: 10 Lalannes (People’s chair) in cadence, 10 BTTW ToeTaps in cadence, 15 Donkey Kix OYO

    Wall: 12 Dirty?? (I forgot what you called them. Put your hands on the wall in cadence, move one hand and then the other to the ‘floor’ and back on the wall): 15 People’s chair Muhammad Ali in cadence, 15 Donkey Kix OYO

    Using curb: 20 ‘happy feet’ 3 times with 10 count in-between

    Ran to lower soccer field: Jacob’s ladder to top of hill

    Soccer field ‘goal line’ and next line (about 30 yards apart): Partner up: Start off opposite lines, bear crawl to the middle and 10 hand-slap merkins. Mosey back; 3 times

    Ran to fence beside field: 15 pole smokers (in cadence)

    Stands beside football field: 10 (double count) Dips, 10 (single count) Derkins, 10 Bulgarian (double count) split squats for each leg: next 8, then 6 then 4 then 2

    Ran to wall beside Parking Lot: 10 People’s chair air press, 10 donkey kix: 3 times

    Parking lot for 2 minutes of stretching

     

     

    Today is Byproduct’s wedding! (Hochzeit is German for wedding). Hope it does not rain as this is an outdoor wedding. Byproduct brought 2 FNGs (his brothers in law) from Albany, NY. Always great to have visitors!

     

    Announcements:

    Freed to Bleed blood drive: October 20 (a Wednesday), 11 days! We are now at 17 and hope to get to 40. You can sign up on RedCrossBlood.org and for donate blood, type in F3 in the space for find a drive. Ours will be the 2nd one that comes up.

     

    Blood Drive is at Good Shepherd Lutheran in Midlothian (south of the river). Time is 10 to 3. We obviously need more donors and we’re not picky. Donors do NOT have to be F3 people. Spouses, significant others, family members, friends, acquaintances, etc.

     

    We also need volunteers to sign people in and to ‘close the place’ out at the end of the drive.

     

    Finally, we need people to promote this. Please announce at all the AOs.

     

    The need for blood is always there but a blood shortage is more of a problem today due to Covid, which has caused a lot of donation cancellations.

    Also: we moved the ‘afterworkout’ fellowship to the Starbucks on Broad and Lauderdale.

  • Final 2021 IPC round at Anvil

    This was a timed event so we got right into the workout for the 4th Week IPC 2021.

    Alot of Mumble Chatter as it was just the two fine gents working out this morning.

  • Punisher C2D

    We had 3 for Punisher and here is what went down:

    COP

    We mosey to front of School and perform 10 4ct SSH, 10 DQ and 10 Imperial walkers for warm up.

    THANG

    It has been awhile since the TABATA so we rotate around for 8 sets of 8 cycles of 20seconds on, 10 seconds rest and here were the exercises for each set.

    Set 1 – 10 merkins then rest in plank for remaining time

    Set 2 – 10 Rosalitas then hold legs 6 inches for remaining time

    Set 3 – squats

    Set 4 – Carolina Dry Docks

    Set 5 – flutter kicks (10 2 ct reps then hold legs 6 inches for remaining time)

    Set 6 – Side lunges

    Set 7 – Mountain Climbers

    Set 8 – LBC’s

    We wrap up with Namerama, Numberama

    Great to catch up with Dial Up and Chum Bucket.

    It was an honor to lead gents and we will see you in the Gloom. Cheers…CB!

  • Dogpiles hottest Potatoes

    With no Q on the sheet a Hot Potato was Launched. YHC has to admit he was doing the exercises but not paying enough attention to remember what exactly transpired. 

    Tryhard – COP and Triple Check in the Amphitheater 

    Gomer – A couple of Triple Checks at the Jerkin Gym

    EF Hutton – Various Bear Crawl/Crab Walk/etc exercises in the circle

    Handshake – compounding Triple Check and a mosey back to the flag before time expired. 

    Announcements – 

    Gomer leaves next week for Honduras on a scouting mission for his upcoming January Mission Trip. Prayers for safe travels and for the Mission Trip itself. Gomers typical crew of 16 is only at 2 currently, so prayers they can get more people to support the upcoming January trip. 

    Freed to Bleed. Pigskin is coordinating a Blood Drive and he needs morning/afternoon volunteers and Donors. 

    Beer Mile – Faceplant is coordinating the 10th annual Shawn G Hogan Memorial Beer Mile. Faceplant will be hosting this year at his home in Ginter Park. Provide your own 4 pack of Light Beer. Friday, October 15th. Launch time at 7:30. 

    NMS – it was a great morning. Lots of people were busy and had to roll quickly, but several of us had the opportunity to gather for Breakfast at ET’s. Swiper and Shakedown weren’t at the Bootcamp but they ran together during the beatdown. We also saw TYA, he had just finished running with his Dog Doppelgänger. 
    **pardon any typos or anything missed. YHC typed this from his phone while his M was driving to Fredericksburg**

  • Birthday Q

    YHC signed up to celebrate for his upcoming birthday. Mosey to the field of the Virginia War Memorial Carillon Tower for some warm-ups.

    • COP:
      • Deadman hang x 10, arm circle x 10 (both direction), DQ x 10, helicopters x 10, American hammers x 20, LBC x 20, merkins x 10
    • Exercise# 1
      • Do an exercise on 25 yard, 50 yard, and 75 yard each direction for four rounds.
      • 1st: 5 burpees, 2nd: 10 merkins, 3rd: 20 LBC, 4th: SSH
    • Exercise# 2
      • Moseyed to “mixing bowl” behind the Amphitheater. Total 11s. 1 burpees and 10 WW2 on one side, run into and out of the mixing bowl to the other side, repeat the same exercise, and ran back to the other side, did 9 burpees and 2 WW2.
    • Exercise# 3
      • Moseyed down to the middle of the road right behind the Amphitheater. “Love Hill”.
      • Partner 1 ran up to the gate and back while partner 2 do an exercise.
      • Exercises are bear crawl, lunges, and frog jump and repeat until both partners reach to the gate.
    • Exercise# 4
      • PLT (Partner Leg Toss) x 25
    • Exercise# 5
      • Moseyed back to the flag and did a ring of fire with 5 each person’s choice of merkins

    Namerama, Numberama. Bacon Bits took us out.

    Thank you guys for letting me Q this morning. It is a privilege to celebrate my birthday with you guys.

  • Lonely WDog

    YHC ran up to Forest Hill park via the nickle bridge and back to the flag.

  • What’d You Expect?

    10 Satans Hill regulars showed up for a very un-original Florence Q. When YHC is Q’ing Satans Hill, you can bet lifting Rocks and running up a hill is involved. Here’s the rundown :

    Warmarama :

    20 SSH IC

    10 Russian Soldiers IC

    10 Don Q’s IC

    10 Cherry Pickers IC

    10 Imperial Walkers IC

    THE THANG :

    Mosey to rock pile and choose a rock (or a boulder if you’re Nancy)

    As a group, perform an exercise then run all the way up satan’s hill and back down to your rock then straight into next exercise

    Here’s the exercises we did :

    60 overhead press

    60 American Hammers single count while Holding Rock

    60 squats

    60 curls

    60 sit ups while holding rock 

    30 thrusters

    On your Six, do 125 rock presses while doing flutters

    Run up satan’s hill one last time then back to the parking lot for COP

    5MOM consisting of PAX choosing an ab exercise to do 10 reps IC. We did : Crunchy Frogs, Box Cutters, American Hammers, Rosalitas, Freddie Mercuries, and LBC’s (YHC was planning on all PAX choosing an ab exercise but we ran out of time)

    DONE

    Run back to Ole Glory to witness the monstrosity of Florence’s party foul….Ole Glory had fallen on the ground so we did 5 penalty burpees. YHC would have punished himself with more burpees but we were already over time.

    COT :

    Prayers for Pearl as he gets the snip on Monday

    Nancy lent his copy of F3 Freed to Lead book to another PAX. Thank you for sharing that brother.

    YHC’s M was pissed at him for posting this morning with the 3 month old 2.0 not having a great night of sleep. But YHC was able to sneak in some time to rock the baby back to sleep before leaving for the Gloom.

    For newer PAX interested in Q’ing, ask an older PAX to get you hooked up with the Q Sheet and Big Data. Google F3 Exicon for exercise ideas.

    NMMS :

    YHC apologizes again for Ole Glory falling over. Thought she was dug deep into that mulchy dirt but apparently not. But on a positive note, it’s awesome to see how many new PAX are coming out to satans hill. Great AO