Category: Richmond, VA

  • 2 Pax No Cars

    As YHC ran into the empty parking lot I wondered whether it would be a solo workout and I could just turn around and run home. About that time OC rolled into the parking lot on his bike. Seeing no car driving PAX would be showing up, we got on with a little hot potato back and forth Q.

    Started us off with a warmup and then a couple rounds of pullups, dips, merkins, squats and flutters – 5,10,15,20,25 We rolled around to the track for some 4 corners with varying exercises and speeds – merkins, burpees, WWI, CDD, Monkey humpers, sprints, American Hammers… Tried a few runs up and down the bleachers but the lack of light made it a little precarious so we scrapped it after 3 times up and down. Back to the flag for some plankarama and stretching.

    After the workout we had to make it home somehow so OC joined me for a trip up Twin Team and part of my run home. I think Twin Team is harder on a bike than running, all that Peleton work had OC cranking up the hill.

    Good company this morning. Have a great day gentlemen.

  • Nice hand!

    3 regulars and an FNG showed up this morning to play some cards.
    Here is what transpired…

    Quick run through the center of the buildings.

    COP — IJR’s, DQ’s, Cherry Pickers, arm circles, split jacks, IW’s

    7 of diamonds
    at each base 7 burpees
    14 merkins
    21 2 count am ham
    28 2 count flutters

    3 jacks
    plank jacks
    SSH
    bear crawl to the grassy knoll, 5 smurf jacks, bear crawl back

    pair of aces
    Lt Dan’s — start with one and do one broad jump before doing the next one
    2 LT Dan’s then 2 broad jumps
    we increased till we got to 8, then time was called

    Numbers, Names, Announcements

    NMS — Great to meet out new guy this morning Peter Francis (Sally). Nicknamed bc he drove up in a Mustang. Perfect name, Mudface! Fun times were had by all, Mudface behaved himself for the new guy and no one got hurt, so it was a good morning.
    –Opus

  • Brink of death Honey run

    Got straight worked by Marco Polo on the morning run but felt good afterwards…

  • Look at that form

    Just two showed up this morning for the beat down. Did some arm circles, scorpions front and back and LBCs. Did a Dora of exercises then it was time. Lots of talking and sweating.

  • A Good Mattress Makes All The Difference

    The lights on the bus loop seemed delayed, but they still came on at 5:30ish.  Like any Thursday at Circus Maximus, it was go-time.  A stellar PAX was ready to roll, and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – 10 small/5 big; forwards and backwards
      • Helicopters
      • Merkins
      • LBC
    • One man KB Dora – series of exercise, broken down into 5 segments of equal reps for each exercise with a run of the bus loop serving as a personal interlude
      • 100 sit ‘n presses
      • 150 overhead pulls
      • 200 lawnmower pulls
    • KB lunge walk back to the parking lot
    • COT with YHC taking us out

    Bad backs dominated the mumble chatter today, and with it, a discussion about the value of a good (new) mattress.  The PAX unequivocally certifies that a good night’s rest is necessary.  YHC will let others decide if they want to validate Gomer Pyle’s experience of distancing himself from his bride.  It takes a savvy yet careful husband to execute his plan to expand to the king size bed after sleeping so well while he was away on the road.  T-claps for Gomer Pyle.  He navigated that obstacle course with skill.  White Deer might not have the same skillfulness as he said certain activities diminished when he got a new mattress in his older years.  Heartfelt condolences.

    Good work by the PAX today.  High reps on the arms.  YHC needed that after the last week of infrequent workouts. 

    God is good all of the time!

    Attila

  • Gerry Q’s take a week off

    Gerry Q’s take a week off

    12 strong posted at Mary this morning wondering what happened to the age 50+ Q’s that had been leading lately. There would be no appearances by Abe Vigoda or Esther Williams, but TYA and Saab would make up the difference.

    COP at Sarah’s Corner:

    Don Quixotes x 10

    Helicopters x 15

    Russian Soldiers x 15

    SSH’s x 25

    WWII’s x 15

    Crab Cakes x 15

    TYA leads Ball Lickers x 20 count from Swirly

    Mosey to front of the school for:

    Triple Check:

    Partners 1 and 2 perform Partner Leg Tosses

    Partner 3 Bear Crawls to trees, perform 5 merkins, crawl bear back to partners.

    3 Rounds

    Al Gore for the six

    Mosey to the blacktop for:

    4 Corners:

    Corner 1 = 40 Deep Squats

    Corner 2 = 30 Carolina Dry Docks

    Corner 3 = 20 Lt. Dan’s

    Corner 4 = 10 Hand Release Merkins

    Elbow Plank

    “Saab, give us a 20 count”

    “Saab, give us a 20 count”

    “SAAB, GIVE US A 20 COUNT!!!!” 🙁

    Mosey over to the tennis courts for:

    DORACIDES (Deconstructed Burpee Edition)

    100 x Leg Thrusts

    200 x Merkins

    300 x Jump Squats

    Partner runs the tennis courts suicide style stopping at three lines for 1 burpee, 2 burpees, 3 burpees

    Mary for the six

    45 seconds back to the flag!

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Capital Trail CSAUP starts tomorrow. See TYA if interested.

    Shoe Drive continues

    45MOM Gerry Q’s start back up next Thursday with Swirly leading 🙂

    NMS:

    Thanks for coming out this morning and celebrating YHC’s three year F3 Anniversary. YHC is very grateful for the friends/brothers that he has made and for your continuing to push me to higher levels.

    Also, thanks for enduring a Q by a PAX member that is still under 50 years old at Mary. YHC knows that’s a rarity!

    Everyone have a great day and SYITG!

  • 70 Day Count Down

    The Forge welcomed 11 snooze-averse matriculants back to gloom school for the latest round of DTH macho mania. Here’s how the bluetooth speaker chimed in:

    The THANG:

    COP #1:

    • Mosey down to the culdesac
    • Welcome & F3 Disclaimer
    • Turn on the “Workout Mix”… 
    • x70 SSH IC
    • Change sucky tunes
    • DQ’s, CSquats, RSoldiers, FreddieMs, Merkins, and other stuff

    COP #2:

    • Mosey to side of school, changing music station again en route…ugh
    • Triple Check: Jerkins, Dips, Run

    COP #3:

    • Mosey around to Soccer Field
    • OLD 100 – with interval run up to Box Jump Amphitheater steps
    • x100 MHumpers, x90 Plank Jacks, x80 Single Lunges, x70 SSH’s, x60 Dolly’s, x50 MtnClimbers, x40 Flutters, x30 Merkins, x20 WWII, x10 Burpees
    • *AUDIBLE to exclude run & box jumps half way through

    Mosey BTTF for COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • YHC didn’t have time to plan anything fancy for today, but a quick Google search had revealed today marks 70 days left in 2020. The countdown made YHC think of how often we take the future for granted, putting off things for some other time – hard conversations, seeking/giving forgiveness, the M’s honey do list that would really help her feel loved, a special adventure with the kids, inviting that neighbor or coworker to F3 or church, etc. We are quick to be “busy” with what we’ve deemed most important for the moment, but how would our perspective change if we accepted the challenge over the next 70 days to make things right in 2020. Pray on it fellas! SYITG, YHC, DTH

  • Track and Field

    Warmarama :

    10 four count SSH

    10 four count Don Quixote’s

    10 four count Russian Soldiers

    10 four count cherry pickers

    10 four count Merkins

    The Thang : 

    Mosey to football field and line up on goal line. Each of the following movements was performed to the 50 yard line then sprint back to the goal line for the next movement :

    1st movement – Broad jumps with a burpee at the end of each jump 

    2nd movement – Joe Hendrix Aka backwards bear crawl

    3rd movement – regular bear crawls

    4th movement – kangaroo hops

    5th movement – front facing crab walk

    6th movement – backwards crab walk

    7th movement – lunges

    Line up on goal line. QIC leads PAX in a combination of the following football drills :

    Chop your feet , Move left, Move Right, Hit the Ground, get up, Roll Right, Roll Left, Sprint to 50 yard line

    Line up on track 6 feet apart in single file line for shake n bake aka Indian run aka indigenous run. After each lap, stop for an exercise :

    1st exercise – 50 Merkins

    2nd exercise – 30 four count flutters

    3rd exercise and 4th exercise done without a lap in between – 50 WWII’s then 30 four count American hammers

    Mosey back to flag 

    DONE 

    COT :

    Need someone to take the Breaking Bread Q for Saturday November 28 at 5:30 pm. Sign up on Q sheet. Make dinner for 10-15 people. Message Upchuck for any details if you can’t find them on F3RVA’s posts online or on slack. 

    Great to see Spit again as he makes his rounds to hit every available AO in Richmond (30 total!). So far he’s hit 15. Awesome to see that. 

    It was brought up in mumble chatter that Timberwolf and Satan’s Hill could use more PAX to lead Q’s at those AO’s. Sign up on Q sheet in advance if you’re interested. 

    Remember to lift up the teachers, students and frontline workers in your prayers as they deal with the complexity and difficulty of navigating COVID

    Nancy Lopez is traveling to Emerald Isle for a weekend getaway 

    Prayer :

    YHC

  • Wa-Tho-Huk

    A solid nine-PAX of modern day Jim Thorpes posted to the newest unofficial AO to follow DTH down the 3+ mile Bright Path. Despite all wearing matching shoes, here’s how the Great Spirit inspired us to greatness:

    The THANG:

    Mosey around the bus loop, then circle up for COP #1:

    • Welcome & F3 Disclaimer
    • Nancy Kerrigans
    • Don Quixotes
    • Imperial Squat Walkers
    • Hairy Rockettes
    • Rosalita Whips

    Mosey back to the track for COP #2:

    • LAP #1: Partner up for x1 Burpee CMIYC, Bernie until tagged by partner
    • LAP #2: GrabAss (Q calls a name, that man sprints away, PAX give chase and GrabAss winner calls out x10 reps of something then calls next victim’s name)
    • LAP #3: CMIYC with x3 Broad Jumps then Bernie

    Long Mosey to Short Pump Park:

    • Triple Check at Circle Field for COP #3:
    • P1 – Swing Kicks
    • P2 – Bench Dips
    • P3 – Run Circle Field

    Long Mosey back to PMS for COP #4:

    • Light pole Suicides until out of time

    Mosey BTTF for COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • If you like running the hard way, try stopping to get a beatdown on the regular. Gypsy’s got the right idea folks, and HEY, YHC’s IT band actually permitted a few miles without a crippling crawl ending. Notable moments from the morning: Confused PAX started the morning running in circles were then enlightened when Hardywood came in on two wheels – YHC knew Hardywood’s default donut run when he’s late and can’t find the PAX might have pushed him over the edge into Diabetic Ketoacidosis. Not on my watch bro! And as a sweet reward Hardywood then spent 43 minutes infusing his next-level WOKE mumble chatter and energy for our entertainment. Under discussion was the naming of this group after Swiper dropped an awesome idea on Slack last night. To quote: “I suggest we name the Wednesday run/bootcamp combo AO at Pocahontas Elementary school “Bright Path” to honor one of America’s greatest all-around athletes, Jim Thorpe. Like Pocahontas, Thorpe was a member of an Algonquin nation. She was a Powhatan and he was a Sauk. Among his other accomplishments, he won Olympic gold medals in the pentathlon and decathlon, was a two time football All-American under Pop Warner, played both professional football and baseball, and was the first president of the NFL. He even won the 1912 intercollegiate ballroom dancing championship. Far from the specialized athletes of today, his all-around excellence is a good match for the dual nature of this AO,  and his Algonquin ancestry is a distant tie to Pocahontas. Thorpe’s mother named him Wa-Tho-Huk, translated as “path lit by great flash of lightning” or, more simply, “Bright Path.” Well, the conversation continues but as of the writing of this backblast, the consensus is to keep Thorpe’s native name “Wa-Tho-Hook” as the AO name…endearing referred to by the RVA PAX as “WTH” or “Wha The Heck!” Anyway, YHC enjoyed it today fellas. Keep posting! Best, YHC, DTH

  • A Bushell and a Peck

    Nine of us, including an FNG, gathered in the paradigmatic gloom for a beatdown. Here’s what happened:

    COP in Amphitheater: Deadman Hang // DQs // Cherry Pickers // Lt.Dans // Imperial Walkers // LBCs // Crabcakes // Merkins // Elbow Planks // Pickle Pounders

    Dora in Amphitheater: P1 runs the circuit, P2 performs exercises.
    100 Jump Squats
    200 Incline Merkins
    300 2-count Flutter Kicks

    5 Burpees OYO. Mosey to Rusty Cage

    Rusty Cage:
    Round 1: 5 Pull Ups // 10 Froggers // 15 LBCs . 3x
    Round 2: 5 Body Rows // 10 Plank Jacks // 15 Reverse Crunches. 3x
    Round 3: 5 Chin ups // 10 Squats // 15 2-count American Hammers. 3x

    Mosey back to the Flag.

    Ring of Fire: Merkins // Werkins // Diamond Merkins // Merkins

    COT: Numberama, Namerama, YHC took us out.

    NMS: Great to have a strong group out today, including FNG Bushell. Welcome bro! Hearing Bushell share about his drumming hobby, Shakedown proposed the name based on a killer girl drummer on youtube named Nandi Bushell. We considered Assless Chaps but passed on it (again). Prayers for Toto’s family and EF Hutton’s dad, recovering from surgery.