Category: Richmond, VA

  • Beaver’s Heavy Metal Christmas

    2 Christmas Carolers emerged from the gloom for a heavy metal kettle bell beatdown! Queue the August Burns Red Christmas playlist!

    Warmarama! Couple leg stretches OYO and mosey the trail 3/4 miles with 5 Merkins at every nature post. Add a couple more OYO stretches somewhere into the workout.

    Get out the sandbag and KB’s! Set up 3 KBs of varying weight in a triangular pattern. The workout went something like this:

    •P1 performs 50 lb sandbag sissy squats on the parking block while P2 Does 10 two arm curls with each kettlebell. Switch

    P1 Sandbag Lunges across parking lot while P2 performs tricep extensions until P1 returns. Switch

    P1 performs sandbag toss across parking lot and back while P2 performs single arm rows until P1 returns. Switch

    P1 overhead carries sandbag across lot and back while P2 performs single arm overhead press with KB until P1 returns. Switch.

    P1 Performs I am the 3rd across the parking lot and back. P2 performs Navy Seal Merkin Pull throughs until P1 returns .Switch. 3 sets

    P1 performs sandbag bear crawl pull throughs across parking lot and back. P2 Perfoms KB Swings until P1 returns. Switch.

    Finish up the final minute with halos.

    CoT – Prayer request – Commandos friend Darren is fighting pancreatic cancer, prayers for his healing and his 4 daughters for peace and comfort.
    Announcements- Convergence coming up on the 1st at Dogwood Dell at 0700-0800.
    Commando closed us out in prayer!

  • N=1

    Yep it was just YHC. Can’t compete with the 12 days. Decided to run a modified 5 fingers run with 7 fingers. Touched Three Chopt 4x. Went slow. 7 mi. Legs are now tired. Spent mental energy while running trying to think about how to write a creative backblast. Failed!

  • Singing in the Gloom

    43!! Men of F3RVA stepped into the gloom and found out there is a best way to start the day out right at NoToll, join the the 11th annual version of 12 Days of Christmas. Thankful to those who ignored their typical ‘rule’ of avoiding rainy days below 40 degrees and jumped in head first to join in on the Christmas Spirit.

    After an intro, welcome to the FNG from Iceland, and some standard warm up fare we headed to cover for the main event.

    A couple false starts with a few guys getting ahead of the Q in rounds 1 and 2, the PAX settled into a harmonious rhythm as we worked our way through the 12 days:

    • 1 Dozen LBCs
    • 2 Sprints (mosey) across the field
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5 Burpees
    • 6 Carolina Dry Docks
    • 7 Ball Dippers
    • 8 Hand Release Merkins
    • 9 American Hammers
    • 10 Freddie Mercuries
    • 11 Crunchy Frogs
    • 12 Broad Jump Burpees

    I can’t thank everyone enough for coming out today and letting me lead this tradition, my cup is full for the Holidays! The chatter was high under the shelter but, as the Q, I did not get to hear much of it beyond the occasional comment. Naming the FNG was an adventure with a rapid fire of random non-sequiturs coming from Hardywood and minimal repeats or consensus.

    Thanks to EF Hutton for coordinating the Secret Santa and to Snuff, Dealer, and maybe others – for the post workout onsite coffeeteria.

    Lots of things to do, places to be, and people to see over the next few days but take the time to slow it down and enjoy time with family.

    Announcements:

    • Kubota is leading The Bridge on 12/27, reach out if you can go, all 3 Fs in a few short hours
    • DTH is opening the Forge on Christmas day and according to the Q sheet Circus will be in session as well with Atilla
    • NEW YEAR’S DAY Convergence – Dogpile 7am – hit me up if you are going to be there – looking for a couple of Qs.

  • No Gifts Exchanged Here

    12 noble warriors battled the gloom in one of a non-holiday theme Q opposite of Rosie’s 12 days.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
    • Curb crawl – up to 6 merkins and back down to 1
    • Burpee march across the parking lot
    • Lindsay at the picnic table – step-ups and dips
    • Mosey to the bus loop for a series of 4x
      • Wall sits with 15 air presses, milkers, Lalames, Muhamed Ali’s
      • 20 pole smokers
      • 10 Mike Tysons
    • 3x check
      • Run
      • WWI sit-ups
      • Penguins
    • Mosey back to the flag for COT

    Great work by the PAX today in some unexpected rain.  For the record, no gifts were exchanged afterwards, and Doner Kabob is wondering where Gomer is as he did not wake up in time for No Toll. 

    Kubota is leading the Bridge on Saturday.  Fireman Ed will be celebrating the end to chemo.  Convergence at 7 am at Dogpile on New Years Day.

    Prayers up for those dealing with illness or job issues.  God is good all of the time!

    Attila

  • Game of Dice

    YHC had gotten some exercise dices for my birthday so I decided to experiment on the PAX

    COP

    Parking lot tracers and various other warm up routine.

    Dice:

    There were 4 octagonal dices including 1 yoga dice. Each PAX member rolls a dice and the PAX would rotate around doing each exercise. A mosey around the parking lot in between each roll. We did 4-5 rolls.

    Mosey back to flag for some numbers, names. Someone took us out.

    Good second F as usual at the Local Cup.

  • Hawt Patater with Tater

    According to the compact convertible that saw Taters orange vest before running us over, three guests of neighborhood residents did a hot potato. Gomer started off with a COP. Tater did a few triple checks. Atilla did a series of pull ups, dips, and squats. Atilla took us out.

    NMS – By official decree we resolved that if Roger Roger doesnt email Splinter we are staging a coup. The committee is happy to report that Roger Roger did the deed.

  • Let there be light

    8 Balls Deepers showed to see how many APDs were practiced last night. According to the slow drive by SUV, this is what went down more or less.

    Gitty up start: 8 Burpees. Welcome. Disclaimer. Mosey to the first circle for the CoP.

    All IC: 51 Mountain Climbers, 10 Sumo Squat, 10 Helicopters, 10 Turn n Bounce

    Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up, Hands down, 10 Overhead Claps, 10 Seal Claps. 20 Mercans OYO, 10 Mercans, 5 Diamond Mercans, 5 wide arm Mercans, 5 regular Mercans with fingers pointing at each other, 5 Ranger Mercans.

    Abs: 25 WW2 OYO, 50 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Legs Straight, 10 Legs up 45 LBC, 10 Legs 90 LBC. Stretch the trunk. 10 Flutter Kicks, 10 Hello Dolly, 10 Rosalita 10 APD, Tuscaloosa Trailer Park Twister(r) stretch.

    Legs: 10 Split Squats each leg.

    Short Mosey to the light poles. Lazy Dora: 100 merkins, 150 WW2, 200 squats Stopping at each of 9 light poles + one bonus stop. And Tater said let there be light, and it was goo.

    Mosey back to the flag: 5 minutes of Mary, ring of fire style with a variety of ab exercises x 15. Roger Roger finished it off with some pickle pounders.

    Roger Roger took us out. Prayers for those alone, seeking healing, health for PAX and family members.

    NMS – Good mumble chatter on the lazy Dora. Had to be there.

  • Court Crackers

    Nine men ventured out to engage in the latest subzero edition of Huge Bells. After a rusty intro and warm up we moseyed down to the tennis courts for our first set of exercises.

    Pair or triple up and while one pax is completing swings, the other moseyed around the perimeter of all 3 courts. Repeat, switching double hand swings for singles. Complete 8.

    Next sets were a rotation between Turkish get ups and amour building complex’s while parter completes walking recovery till partners are done. Repeat until 10 TG and 10 ABCs complete.

    4 corners with the KBs, suitcase carry to 1st stop for 10 burpees, second corner for 20 American hammers (single count), 3rd corner for 30 lunges with a twist, finsh up with 40 LBCs.

    KB circle of fire, each pax to hit a muscle group not addressed. A new version of man makers was learned from Freezer burn, and court crackers are now a part of the Lexicon. Come out and see what they are all about.

    Mosey back to the flag for time. Thanks for the company this morning and thanks for the ☕️, Snuff!

    Screenshot

  • The Death of a Sandbag

    YHC joined his GrowRuck 59 compadre Shut-In for a downrange beatdown in the Carpex Region. The Wolverine AO welcomed an additional 8 for this morning’s festivities, and since Wolverine is a “heavy” AO, there were plenty of coupons to go around.

    Thang 1 – Partner 1 performed burpees with sandbag tosses over the shoulder while Partner 2 ran out for Australian mountain climbers then back to switch. Ran this circuit for about 10 minutes.

    Thang 2 – Partner 1 bear crawls across the basketball court dragging a sandbag, then crawl bearing back dragging the bag. Partner 2 performed 5 pull-ups from dead hang and then swapping out.

    Thang 3 – Partner 1 walks the biiig parking lot loop, throwing their sandbag out ahead of themselves as they walk. Partner 2 performed a set of 5 block thrusters, 10 block curls, and 15 block overhead presses and then switched with their partner. It was during this time a sandbag virtually exploded as it hit the pavement.

    COT and Coffeerama at Biscuitville to conclude the morning.

  • Nightmare Before Christmas

    9 brave souls entered Alamo prepared to give it their all to make room for cookies this week. YHC obliged them

    Off we go, run across the street then a moving warmup; rotate between high knees and butt kickers are each mailbox. circle up for some light exercises.

    Firecracker alley – 1/2/3/4/5/4/3/2/1 at the 9 driveways.

    Mt Dora.
    We have arrived. Partner up, grab a coupon.
    100 plank pull throughs
    200 bicep curls
    300 squats
    200 skullcrushers
    100 KB swings
    runner to top of hill and back

    F3 Snow Angels – 1/2/3/4/5/4/3/2/1 HRM at each driveways. Mosey our way to bunker, 20 reindeer kicks for good measure, BTTF.

    Highlights:
    Wildcat tried to beat a runner while doing firecracker alley, valiant effort
    The soothing sounds of cinder block pull throughs
    Nancy thought this was a Christmas themed workout (this is the Die Hard version of a Christmas movie)
    Each PAX got to raid Santa’s sack twice, enjoy the juice boys!

    Prayers – Fandango’s Dad & Nancy FIL recoveries, general well-being and safe travels.

    New Years Day convergence – 7am Dogpile 1/1/26