Category: Richmond, VA

  • Buckets of Fun

    YHC decided last minute to pull the plug on SOT Q and stayed close to home with a Satan’s Hill Q. According to the two deer in the parking lot and perhaps Sparky who was warming up his car, it went down like this.

    Warmup: SSH, Deadman hang, imperial walkers, jazzercise, Don Quiote, merkins

    Thang 1: with coupon 3 sets of: 15 curls, 15 overhead press, 15 jerkins

    Thang 2: with coupon 3 sets of: 15 triceps extensions, squats, merkins

    Thang 3: mosey to YHC’s driveway where two 5 gallon buckets of near freezing water awaited. one partner carried the 70+ lb and walked as far as possible while other partner called out an exercise. After 20min and multiple trips up the hill we headed back to the flag.

    YHC took us out, prayers for all the PAX affected by Covid.

  • WTH have I been missing?

    3 met in the gloom at WTH to celebrate the triumphant (slow) return of Greenbow.

    The Thang:

    Quick warm up around the bus loop 2x waiting for stragglers. There were none other brave enough.

    Run East on Three Chopt; North ramp into WBV; Stay right toward lake; gravel path on right to cross Three Chopt; South on Thamesford Way.

    At each street (dead end) on the West side of Thamesford Way, run to the end, circle back-to-last until pax is together. Then, perform exercise prescribed by the Q:

    Harcourt Ln: Merkin x10; Tottenham Ct: keep running; Tottenham Pl: Merkin x10; unnamed circle: Jumping Jack x1 (because it’s not really a full street); Ivy Home Terr: scissor kick x20

    Start the trip back North. Repeat run to end, back-to-last, exercise for each street (dead end) on the East side of Thamesford Way:

    Ivy Home Pl: Downhill Merkin x10; Thamesford Ct: keep running; Harcourt Terr: merkin x10

    Cross Three Chopt; right to continue around lake; back to the parking lot, run loops until Greenbow arrives – optional, burpees in parking lot until Greenbow arrives (weird, no one did this)

    Burpee x10; Pinto’s beach body special request aka LBC x25; Rosalita x10

    Total mileage: 3.65

    In closing:

    YHC skipped for a while.. Working to get back at it. Praying thanks for those who were there and quick recovery for those who were not.

    Take a moment, reach out to someone. Or, if you have something going on, reach out to a fellow brother!

    -Greenbow

  • 6, the perfect number

    6 of West Ends finest and this is what we did

    COP – various exercises

    Mosey over to the playground at Pemberton and partner up

    • Partner 1 -5 Pull Ups while Partner 3 does Merkins x 3 rounds each

    Mosey over to the track around the larger playground, partner up

    • Partner 1 – Bear Crawls while Partner 2 runs around the track. Switch when reunited until you make it around the track completely.

    Mosey to the Blacktown behind Pemberton. Partner up for a Dora

    • 100 Merkins
    • 200 LBC’s
    • 300 Side Straddle Hops

    Triple Check

    • Partner 1 – Iron Chair Partner 2 WWI’s, P3 Run to the far side of the Blacktop and back

    Mosey back to the flag:

    • 4 Minutes of Mary.

    Announcements:

    • Prayer for the United States and the Pax members currently suffering from Covid or any illness.
    • Prayers for Tryhard and Honeydo

    NMS – YCH enjoyed Qing today. We chatted about Covid procedures/concerns. YHC hopes that we can continue to exercise while putting a safety a top priority.

  • How to avoid wet pavement – Potato Style

    5 Socially Distant Studs rose from the Fart Sack to find some seldom seen occurrences, a open Q at No Toll and a Mr. Roper appearance. 5.30 hit without a lead to start so PAX nominated Roper to start us off for the ensuing Toasty Potato.

    Mosey to the parking lot for a Warmarama consisting of SSH (20), DQ’s (10), Russian Soldiers (10), Carolina Dry Docks (10), Helicopters (10), Merkins (20), WWII’s (20). Some exercises in cadence, others not so much. Roper, running out of ideas, tossed the steaming tuber to Doner Kebab

    DK continued to sample the wet pavement, mosey to the parking lot edge for a train of pole smokers. 10 pole smokers then leapfrogs neighboring PAX holding 6″ or performing Rosalitas, dealers choice. 1 round complete, short mosey for curb crawls with merkin breaks. 3 rounds of 10 steps/10 merkins got the shoulders nice and hot. Herbacious Perinneal was passed to Boberry.

    Mosey to the Tennis Courts for 11’s consisting of generously spaced merkins and copperhead squats with a sprint across both tennis courts in between. Feeling the burn, Boberry led a respectable 4 corner routine with 40 reps at each turn. Exercises included Plank Jacks, Squats, LBC’s and SSH’s. Starchy goodness was passed onto Last Call.

    Mosey over to the often neglected restrooms for a quintuple check. 3 rounds of 5 exercises rotating by the timer. Exercises included bench dips, squats, people’s chair, balls to the wall with the timer running to the playground entrance and back. Everyone goes 3 rounds. Times up, BTTF.

    Names, numbers, announcements – Doozy took us home.

    NMS: It seems the Covid circle has gotten a bit snug as of late, opening up the Q sheet at No Toll and reducing the usually strong numbers at No Toll to allow more socially distant activities. Roper emerged from his car after his cross country vehicle delivery, requesting the Q to avoid ground activities so not to soak the bum. PAX agreed the best way to avoid such activities, is to take the Q. Roper was a bit reluctant but got the potato started by quickly going to ground on the warmup. Counting was a bit of an issue while continuing various conversations, some in cadence, others, not so much.

    All exercises were spaced accordingly and much appreciated by the PAX. With time winding down, YHC happily agreed to post the backblast to avoid Doozy’s Mankillers

    Thoughts and prayers are with those brothers and thier families currently in quarantine. Hoping for minimal effects and a quick recovery. Miss seeing the numbers but smaller groups allow time for comradery and good mumble chatter.

    Announcements: Posey (Doozy’s 2.0) is using the art of probabilities to raise funds for a trip to Cooperstown. Doozy’s Casino can provide squares a plenty for your gambling needs during the upcoming Super Bowl. Doozy is also organizing a Dry January Release Party on February 1st at Kindred Spirit for those looking to break the personal shackles of alcohol free start to 2021.

  • Becoming your Parents

    A lucky eleven experienced a new route today. Directions were as follows:

    All: Up Richmond way past stadium to entrance, head down campus and up Boatright. Take access-road toward Bandy Field, cross over to Hanover then quickly turn left on Ripley. Ripley to Patterson, to Maple. Take Maple to Ferguson, to Henri. Cross Three Chopt to Iris on down to golf course.

    4 Milers: Hug golf course down to entrance of Bat Cave and back to commons

    5 & 6 Milers: Up and down Tapoan, then take right on Ridgeway and Left on Roselawn. Head back to Commons

    6 Milers: Once on Ripley take first right on Stuart/Kensington (long loop)

    NMS: Folks appeared to enjoy the new territory. Lots of talk about the habits one develops as we age.

    Best wishes to TYA as he begins his treatment today. He will conquer this just as he has done with every other challenge he has faced.

    Saab abides

  • Chum Knot

    7 men showed up for an evening workout at punisher and here is what went down:

    COP

    YHC was excited to get this workout going as the National Championship Football game is tonight. When expressing the enthusiasm to the Pax they laughed that they forgot it was tonight…as true sign of the times during this pandemic. We mosey to the front of the school and circle up for 20 SSH, 9 DQ’s, 10 Imperial walkers, 10 American hammers and 10 scorpions.

    THANG

    The TABATA was in order this evening and with 7 men we created 7 work out stations. For this Tabata it was 8 reps of 20 seconds of exercise followed by 10 seconds of rest for a total of 4 minutes at each station.

    Stations were the following: Station 1 (S1) – the merkin so 10 merkins followed by plank for the 20 seconds, then rest for 10, Station 2 – Shoulder workout with Exercise bands, Station 3 – Arm curls with Exercise bands, Station 4 – WW2 sit ups, Station 5 – lunges (alternating each leg), Station 6 Flutter kicks and Station 7 squats.

    We then prepare for Mary

    Mary

    We stretch for 5 minutes.

    COT

    and YHC wraps up with Namerama and numberama. YHC took us out.

    YHC discussed the 6th Man* in the Numberama to be the person to step in the middle of the COT and tell the Pax about himself, what brought him to F3 and how he got his name. So Sonny was the man today and he got his name as a Washington (Redskins) lifelong fan and Sonny Jurgensen was the QB for the Washington Redskins from 1964-1974. He has been away from Punisher for awhile but has come back to the F3 fold and we welcome him back.

    As always when YHC is the Q it is an Honor to lead and a pleasure to see the PAX! Cheers….CB!

    Moleskin

    *So the 6th man was introduced to YHC from a guest F3 brother from Atlanta (Farm Country) as a way to get to know each other. Great way to also teach a FNG on what to do when their first workout is over.

    The title was from Chum Bucket ‘tying a knot’ in his gut to keep from throwing up after the WW2 station and then feeling the urge again with the flutter kicks. Way to keep it down and work out in the Tabata!

  • Birthday Block Party

    12 RVA Warriors came on a crisp morning to help YHC celebrate another year around the sun

    This how it sent down.

    Grab a coupon and mosey up to the blacktop

    COP (ALL IC) – SSH (x36), DQ, Hillbillies, LBC’s (x36), Heels to Heaven, Alternating Shoulder Taps, Arm Circles

    THANG

    Mosey to the field

    Murder Birthday – Using the coupons, start with 6 murder bunnies follow by 6 coupon burpees. Sprint to the swing set and jog back. Rinse and Repeat a total of 6 times. PLANK-O-RAMA for the six

    Swing sides of the field

    11’s – Start with 10 2ct Flutter Kick + Press and 1 Pull up

    Mosey to the courts

    1985 Trivia – YHC asked True/False questions from sports and pop culture from the year 1985. If the PAX got it right everyone completed 6 Sit-up + Press. If they got it wrong, suicides and 6 Sit-up + Press. Questions were as follows:

    1. Boston Celtics won the NBA Finals?
    2. Chicago Bears who the Super Bowl XIX?
    3. Most popular song was “Can’t fight this Feeling – REO Speedwagon”?
    4. Most popular movie was “The Goonies”?
    5. Most popular TV show was “Cheers”?

    Mosey to the SF

    2 MOM – Merkin Ring of Fire (6 reps)

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Another birthday, another coupon workout. This starting to be a theme for YHC on his birthday. I was great to see the Tuckahoe crew this morning. Since finishing my own tour of RVA, I have stayed in Daville so it has been close to 2 month since posting anywhere else.

    Glad to have Swirly out this morning. Continue prayers for your M and her recovery.

    Well 1985 was a really good year not just because I was born then. Found out some great movies, songs, and shows were released that year. Here are the answers to the questions:

    1. Lakers won the Finals
    2. 49ers won the Super Bowl (1984-1985 season)
    3. “I Want to Know What Love is” by Foreigner most popular song. Also that year; Careless Whisper, We Are the World, and One More Night – Phil Collins
    4. Back to the Future most popular movie. Also that year; Beverly Hill Cop, National Lampoon’s European Vacation, Police Academy 2
    5. The Cosby Show most popular TV show. Also that year; Dallas, The Golden Girls, and Miami Vice

    SPIT ON THAT!!

  • Go Buccaneers!

    Warmarama :

    10 four count SSH

    10 four count Don Quixote’s

    10 four count Russian Soldiers

    10 four count cherry pickers

    THE THANG :

    Partner up for BOMBS (Honeymoon was odd man out so he joined a group). While one man ran to far end of parking lot and back, the other man did the following (cumulative with your partner)- 50 burpees, 100 Overhead Claps in People’s Chair position, 150 Merkins, 200 Big Boi Situps, 250 squats

    Mosey to rock pile and grab a rock for CPR’s (1 rep = bicep Curl, overhead Press, tricep Raise/extension)

    We did 25 reps

    Put rock back in its natural habitat 

    Burpee mile : All PAX together do 4 sets of : 12 burpees and a 1/4 mile run up Satan’s Hill and back to parking lot

    1 minute of flutter kicks

    DONE

    Numberama

    Namearama

    COT :

    YHC was able to reconnect with an old childhood friend over a phone call who has been in and out of prison for the past 12 years. He shared his 3rd F testimony with YHC. It was very encouraging. 

    Prayer:

    YHC

  • Pushing pipe

    A PAX of ten posted to the first Punisher of 2021 – a good start to the year. Circle up in the parking lot for warmups with SSHs, IWs, Helicopters, DQs, Russian Soldiers, and Arm Circles.

    Purchased a few lengths of galvanized piping to potentially use in a basement project but these were not a good fit, so redirected these for use at the workout. With good attendance we turned some pipe “weightlifting” into a series of partner routines in the front parking lot. Make two groups of three and one group of four. One guy runs a lap of the lot while another completes lifting reps and a third completes LBCs. Rotate through until all have completed the round. Repeato, but switch up the lifting exercise. Lifts – with 36 inch galvanized pipe – included Overhead Presses, Curls, Bench Presses, Overhead Squats, Skull Splitters, and Pullovers.

    Remain in place for a couple of 4 minute Tabatas alternating two exercises. First Tabata involved alternating Reverse Crunches and Hollow Holds. Second Tabata alternated Forward Lunges and Curtsy Lunges. Phone died and Johnsonville counted.

    Move to the grass for several rounds of Elbow Plank holds with PAX count. Hop up and COT in place.

    Great job guys. Welcome back Nightcrawler and Sonny.

  • That’s a Big Loop

    4 runners and one walker with a rabid saber toothed poodle launched from Starbucks on a chilly Sunday morning. Runners got in just over 10, walker + poodle nailed 5 – a heck of start for any day no matter what you did. Shoutout to Boberry who ran; it was his longest distance ever. It’s a great day.