Category: Richmond, VA

  • Over and over and over again!!

    8 mostly burly men arose this morning through the gloom and some snowflakes falling to find out out what Boberry had in store. Only Boberry was warm in his sack and YHC took the Q for a birthday Q. Even though 49 years of mileage was on his body YHC felt a little lighter on his feet today. According to the Groundhog here is what went down.

    COP- 49 SSH, 9 each: DQ’s, cherry pickers, helicopters, Jazzercise, IW’s, Merkins.

    The Thang: Do 49 of called exercise and run a lap. Over and over and over again. Just like the movie a repeato fest!! Each exercise performed 2 times for a set, alternate between AG’s and planks for the six. Exercises were Merkins, Squats, Carolina Drydocks, LBC’s, Toe taps on curbstops, Plank jacks and ball dippers. So to my calculations that was 18 laps around the parking lot and according to Wilson’s watch 2.6 miles. At 6:12 YHC called for last exercise of 49 Burpees only to call foul and BTF. YHC never does burpees and a birthday present to PAX, time was up.

    Announcements Kindred Spirits Wednesday 6pm end of dry January.

    Glow for Galactosemia 5K 2/28 4pm. See slack for details.

    YHC took us out in prayer.

    I feel very lucky to have found F3 and PAX. Yes I wish I found when I was a younger man but no regrets. Thank Wilson for EHing me and dragging me out. I find a lot of strength in the the 3 F’s and thank all of you. Just being part of F3 pushes me to be a better person and a better man. I thank you for letting me lead! Make today Awesome!

  • Hair Nation and the Super bowl

    We had a lucky seven show up for an evening beatdown and here is what went down:

    COP

    We run a lap around the front of of school parking lot then mosey to the front covered area. We start with 20 SSH, 15 Russian Soldiers, 10 DQ’s, 10 Imperial Walkers, 10 Helicopters, 20 American Hammers, 10 reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    YHC had PAX Tabata tonight where each member of the Pax pick an exercise that we perform: the Tabata setting for tonight was 8 sets of 20 seconds of exercise and 10 seconds rest which totals 4 minutes. so here is the list: We set up with chest, abs then legs then start over to ensure a full body work out.

    Dial up – Hand release merkins we perform 10 then plank for the remaining time left in the 20 seconds. This was ok the first 6 sets the last 2 were brutal getting even 6-8 quality HRM’s was tough!

    Upchuck – reverse crunches

    Johnsonville- Jump Squats

    Corned Beef – Carolina Dry Docks

    Chum Bucket – Box Cutters (We performed 10 and then hold legs 6 inches for remaining time to 20 seconds)

    Animal – Curtsey Lunge

    Flea – Arm Circles (we did reverso for the even sets to balance this out)

    Dial up – Flutter kick thank you to upchuck for Form here with straight legs and pointed toes…made for some tough reps.

    We wrapped up for 2 minutes for stretching.

    Mary

    We stretched for 2 minutes

    COT

    Namerama and Numberama. Johnsonville was the 6th man so he told us about what F3 means to him, how he was named and a little bit about his family. Flea took us out in prayer.

    Moleskin

    Tabata time is great for mumble chatter and tonight did not disappoint, riding in from work to the AO YHC was listening to Hair Nation(the young crowd was not familiar and Upchuck had fun with YHC being a Hair Band fan!!) and learned some fun facts about half time show performers. First fact is that they are not paid to perform, and most performers use the show as a publicity platform. Bon Jovi has been asked to perform in the past and they have declined. The last rock band to perform was the WHO in the 2010 superbowl some questioned Tom Petty and he played the year before…so yeah he is a rock star. The headliner artist to follow were: Black Eyed Peas, Madonna, Beyonce, Bruno Mars, Katy Perry, Cold Play, Lady Gaga, Justin Timberlake, Maroon 5, Shakira and Jennifer Lopez, and finally this year The Weeknd. Other notes is that the ‘live’ music is lip synced and a recording for the super bowl production. We had a great time catching up, discussing the Breaking bread and look for sign ups as we need to fill in some spots through March!

    It is already February and time seems to fly as you get older. Upchuck and YHC were talking about our kids and how time seems very long in the younger years…especially this year of COVID – 19. Take some time to talk with your kids as this is heavy on them.

    It was an honor to lead gents and I look forward to seeing you again in the gloom. Cheers…CB

  • Nonsensical

    6 men gathered at Hoedown this morning, slightly overdressed and wondering if they’d be rolling in the slush & snow. Here’s how it went:

    COP: Mosey to back Third lot for a warmup with lots of mumble chatter so we did an indeterminate amount of SSH, IJR, these things (IW),& DMH

    Cross Ridge to the medical building for an undercover triple check: HRM, crabcakes & timer runs to touch the dumpster.

    Mosey to Walgreens for an undercover Dora: 100x Carolina’s, 200x jump squats, 300x two count FK’s + wall sit for the six.

    Head across to Tuckahoe shopping center for a long lunge from Pleasants to Pucks with a plank for the six. Upchuck told a story about Navy Seals while the PAX planked.

    Jog to the ES inclined walkway & partner up for an undercover 2x bear crawl / crawl bear up the ramp & jerkins. Mosey to the back lot for 3x of crossing the field to 5x pull-ups, interspersed with people’s chair, dips and BTTW.

    Mosey back to the flag with minor snowball violence for numberama, namerama, announcements (happy hour tonight at West Creek Hardywood) and YHC took us out. I’m thankful to Handshake for contributing the word of the day (nonsensical) and still trying to figure out why Upchuck was running on the beach at 3:30 AM. Until next time, GP.

  • Me and Frosty

    forgot to check my burner phone to see that no one was planning on showing up. Oh well more fun for me. I drew some inspiration from a Mens Health video of Sterling Brown’s go to workout. The title may be a little ambiguous but to clear the record, Frosty did no work at all. He just stood there mocking my form and condescendingly rolling his eyes when it looked like I was struggling.

    Warm up – nothing exciting

    The Thang – 3 sets of the following: 50 SSH, 40 Copperhead Squats, 30 Merkins, 20 sec of plank, 10 burpies, 10 pullups recovery jog around the parking lot.

    Next was over to grab a snow covered coupon and 3 sets of the following: 10 curls for the girls, 10 overhead presses.

    Jog around the block and back to the dryness of my living room for 5 minutes of ab work.

    I’d like to give a shout out to my burner phone for not notifying me that no one was coming. Likely wouldn’t have made it out of the house if it weren’t for my lazyness of not checking the phone.

  • Hot potato via cold snowball

    5 grown men and one 2.0 all turned into kids playing in the snow on a Sunday Funday at Hoedown. The Q was passed via Husky’s snowball aim and according to the snowplow drivers passing by here is what we did:

    Honeydo COP: SSH, Navalny Freedom Kickers, Biden Energy Plans, Imperial Walkers, Merkins. Q passed to an unsuspecting Upchuck, mosey to Triple check wall for 3 rounds of:

    10 Donkey Kicks, 5 Derkins, Bear Crawl to sign & back. Over to covered area by gym: WWIIs while other partner runs up entrance and does 10 Derkins. Pass Q via snowball to Last Call – 11s on the skating rink of: Heels2Heaven & Lt Dans.

    Pass Q to Kubota – mosey back to the field. Partner 1 runs to pull-up bars & does 3 then back. Partner 2 does Skullcrushers. 3 times through.

    Fireman Ed Q – Down to bottom of Lindsay – 4 corners of- 10 Burpees, 20 WWIIs, 30 Mtn Climbers, 40 Flutterkicks.

    NMS – A text to First Watch regulars prompted this OTB snow beatdown and glad to have 6 out. Posting in the snow is never as cold as it seems, as the inner child awakens. Husky was the only 2.0 to brave the snow. Watching him do Imperial Walkers was worth the price of admission.

    Upchuck was flat footed when the Q was passed after the COP but only for 2 seconds as we were off. We started out mostly dry then on the 11s with the Heels2Heaven the gloves we off. Fireman Ed upped the ante at the end with Mtn Climbers in the snow.

    Last Call pulled in 5 minutes late. Apparently he had to consult his Owners Manual to see if the Caddy had 4 wheel drive. Husky took us out with a better prayer than any of us could have done. what a way to start a beautiful snowy Sunday. And a great way to finish up a tough January.

  • Two guys from Buffalo………..

    Aisle 5 and YHC decided to break the fartsack and pick back up and start the walking again. Snow? What snow…………PLEASE we are both from Buffalo. This is merely a dusting! SO we walked 2.68 miles in 55 minutes (noone said fast).

    WHile a bit chilly, it was great to catch up. As directed, we moseyed by the fellow who hails from Cleveland and we found the fartsack held tight! LOL

    Have a great wintery day!

  • 5 Star Frozen Beat Down

    7 Snowmen gathered on a frozen tundra to get ready for summer. Much chatter the night before but several failed to escape the warmth of the fart sac

    Here’s how it went down


    A 5 Star workout for us today derived from Pintos mind

    25 SSH,  25 Russian soldiers,   25 Imperial walkers, on your 6, 13 suzzane summers  flip 12 other side, 25 LBCs
    recover  lets mosey to Striker park
    Star shaped workout today thus the 5 Star workout
    first corner and 5 burpees, Run to center field then run to other corner, 10 burpees, run to center field then to side increase by 5 each point of star, (5,10,15, 20 25) end burpees with 25 reps; 2nd round WW2’s 5-25; 3rd round heals to heaven; 4th round  merkins; 5th round american hammers. Covered around 2.5 miles of run.
    Mosey to pull up bars: 5 pulls ups, 5 dips, then 5 LBCs Repeato for 25 of each
    Mosey to football field, suicides 20 yard line , 40 yard line, 60 yard line, 80 yard line, final endzone.
    Back to flag  just enough time for ring of fire plank position and 5 reps of merkin of choice, finish ring group set of 5. Numberrama. 3.5 miles covered

    Close with Prayer then head to Einstiens for Bagels, coffee and fellowship

  • 18 Studs for 17 Degrees

    The Dogpile gloom smacked a tit bit nipply upon arrival, but as the shovel flag was planted and the classic rock started thumping, an F2-inspired AO warming occurred, bringing climes to sunny and 70. With fantastic mumble chatter circulating, DTH called time and the PAX rocked out the following beatdown:

    The THANG:

    COP #1:

    • Mosey to the Amphitheater
    • DESCEND with x1 Burpee on each step
    • SSH for the SIX
    • Circle up at the bottom
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imperial Squat Walkers x10 IC
    • Russian Soldiers x10 IC
    • Crab Cakes x10 IC
    • Leg-up Merkins x5 IC each side
    • WWII x10 IC
    • Freddie M’s x10 IC
    • Oblique Crunch x10 IC each side
    • ASCEND with x1 Burpee on each step
    • SSH for the SIX

    COP #2:

    • TABATA MOSEY, stopping every 30 seconds to complete called exercise x15 seconds, repeato until destination reached
    • PLAYGROUND TRIPLE CHECK:
    • P1 Swing Pumps
    • P2 Werkins
    • P3 Run around Bath house and back

    COP #3:

    • Mosey over to the reservoir, stopping for brief COP’s a couple times en route to keep the PAX together
    • RESERVOIR SLOPE TRIPLE CHECK:
    • P1 Lt Dans
    • P2 WWII’s
    • P3 Bernie to the top and run back down

    COP #4:

    • Embracing their inner spirit animal, the PAX was directed to ascend the sheer (maybe 60 degree) grass slope via Bear Crawl, then descend via Crab Walk (plenty of skiing noted)
    • Complete x3 Reps

    COP #5

    • Mosey all the way around the reservoir and back to Carillon Field, stopping for brief COP’s en route to keep the PAX together
    • QUARTER POUNDER:
    • Sprint out, Bernie back
    • 1/4 way, x25 Merkins
    • Half way, x50 Heels-2-Heaven
    • 3/4 way, x75 Freddie M’s (single count)
    • All the way, x100 SSH’s

    Mosey BTTF for COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out with the following Devotional Prayer by John Baille

    NMS:

    • YHC had a great time with you guys this morning – thanks for coming along for the ride! Seems playing some background classic rock brings out a youthful spirit among the PAX, and of course the Triple Checks permitted some great F2 chatter. Welcome to Smuckers from F3 Wilmington! Glad Hitch was able to recover your keys! Stay safe in the snow this weekend, and hope to see most of you at Kindred Spirit on Mon night. Best, DTH

  • Proper BC

    Five disobeyed mother nature to put in some cold miles before and after the main event. Proper route of ET’s to Dogpile via Robinson then straight shot back was the prescription of the day. Wisdom prevailed as runners plus moseyed via car to Libbie Market for a proper hot breakfast. Place seems like something of a mini Woke-Mart, but breakfast is hot and ready and available at the earliest hour with inside seating as well. Not too shabby.

  • Three for the Teens

    3 Davillians braved the cold temperature for a Saturday morning beatdown

    This how it went down

    Mosey to the middle school blacktop

    COP (ALL IC) – 50 SSH’s, 10 DQ, 20 Hillbillies, 20 LBC’s, 10 Heels to Heaven, Arm Circles

    THANG

    Mosey to the tennis court bleachers

    11’s – Incline Merkins and Dips

    Tennis Court Corners – In four corners format, run the long sides and bear crawl the short sides. 3 Lap start with 5 reps, 10 reps, the 15 on the last lap. Exercises were Burpees, LBC’s, Flutter Kicks, Squats

    Mosey to the pull up bar next to the gravel track

    11’s – Pull ups and Alternating Shoulder Taps

    Mosey to the Honey Meadows Lake Hill

    Bernie’s Ladder – Just like Jacob’s Ladder but start at the top of the hill, burpees at the bottom of the hill, the Bernie Saunders up the hill. 7 times up and down.

    Merkin Mile – Ran a mile around Honey Meadow’s Estate to Cool Spring Elem School stopping every 1/4 mile for 25 merkins

    Mosey back to the SF (another 1/2 mile +)

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small but great PAX this morning. We got in our miles today going over 3.5 miles. It was cold but of course Helix was still in short sleeves and shorts

    SPIT ON THAT!!