Category: Richmond, VA

  • Merkins are for fun

    3 Gloom warriors rolled out of the fart sack to see what challenges where offered this A.M.

    COP under the cover in front of Bettie Weaver on dry ground

    (10) Burpees OYO for (Last Call), DQs, helicopters, Dead Man Hangs, Cherry Pickers, Scorpion Kicks, Merkins, Reverse Scorpion Kicks

    Mosey to JRHS under side entrance basically parking lot crawls but not on the parking lot. Merkins at the posts increasing by one each time for 8 at the end post.

    Mosey to the far parking lot (after much debate) four corners around the perimeter Jump squats, Carolina Dry Docks, LBCs, Copperhead Squats

    Using the same parking lot 4 rows of 3 light posts

    First row of light posts 10 Merkins increase by 10 each post 30 at the last post in row, second row coming back American Hammers, third row going out Calf Raises, Fourth row coming back no hand merkins

    Mosey to Betty Weaver play ground

    10 Pull ups followed by 10 Lunges reduce by 2 each round until you end at 2 each

    Mosey to Basketball court regular suicides

    Mosey to the bus loop Curb crawl, last person runs the straightaway

    BTTF

    Numbers/Names YHC took us out

    NMS:

    Last Call messaged me that he was not going to make it today so in honor of him (10) Burpies to start the morning off right. YHC was told the the merkins seemed a little excessive this morning but in the end Pain is Weakness leaving the body and the PAX of 3 pushed through.

  • “Yo. Were You Serious, or Just Picking on Me?”

    20 riders and runners spun their way up-and-back on Grove for the First Annual, First Inaugural, First Ever, un-proctored, not-yet-certified, wind-assisted (so unofficial) Yo-Yo Run. Weather was sunny and 70. The clock struck 05:30 and the PAX were on their way.

    Route:

    From MM, run west on Grove to Lexington-Albemarle. Take a left (toward Cary) and run the loop around Lexington-Albemarle, returning to Grove.

    Right onto Grove and return to Mary Munford.

    Right onto Westmoreland (at the traffic light).

    Left onto the gravel trail at Mary Munford, except for anyone who has been told to avoid trail runs. PAX ran one full loop on the track, then returned to Westmoreland and ran back to Grove.

    That’s 1 loop.

    Repeato:

    The Loop was just under 2 miles. Runners repeated The Loop according to each PAX’s desired distance:

    4s ran 2x.

    6s ran 3x.

    5s ran 2x, then on 3rd loop, ran to Lexington, stopped and turned around at Lexington without running the Lex-Albe loop. PAX then re-traced the route to MM, and ran the full school track on the 3rd lap, then returned to MM parking lot.

    Early Risers wove themselves into the route along the way.

    Yo-Yo:

    Lots of “Yo!” as the PAX went back-and-forth on Grove. Thanks for indulging YHC. Good chatter among the PAX, and YHC enjoyed catching up with Handshake, Saab, TYA, Bone Thugs, Swirly, and others along the way. Thanks to Handshake for pulling YHC along.

    For those who missed the Pre-Blast, The Loop appeared, to YHC, like we were yo-yo-ing (spinning back-and-forth along a string).

    Announcements:

    2nd Annual, First Inaugural tomorrow in Amelia. PLEASE DO NOT SHOW UP UNTIL 2:00 p.m. There will not be a pre-event work party. Please do not arrive early.

    October 23-25, back and forth to Williamsburg Weekend. Specifics posted elsewhere. Form your teams.

    Day after Thanksgiving, the 3rd Annual Loop-til-You-Drop-or-Don’t-Care-Anymore at Forest Hill Park. 4 mile loops. Start a new loop every hour on the hour. AMRAP. Grab your big boy pants and your mental fortitude. Finish what you start. Last man standing. BYO supplies and family members.

    Prayer requests for YHC’s brother-in-law and sister-in-law and her family. RIP Bill Davis.

    Let’s keep in mind the several PAX members who are going through family loss or illness these days. Best to Phonix & Family.

    NMS:

    Each generation of Americans has its defining events. For my father, it was where he was when he learned that Pearl Harbor was attacked. For my mother, it was her location when she learned that Kennedy was assassinated. For YHC, it was the Challenger disaster, and then later, where YHC was when he learned about the attacks on 9-11.

    For TYA, well, there are some things that he can’t un-see or un-smell, and that happened 4 years ago. Glad to see Saab is back to normal.

  • Return of the Jedi

    After a no show from PAX last Friday, 3 HIM showed up this morning to make the man next to them better

    Lord’s Prayer 

    Warmarama :

    10 F3 count SSH

    10 F3 count merkins

    1 lap around parking lot

    The Thang : 

    Mosey to rock pile and choose your poison

    25 Overhead press

    25 Curls

    35 Squats 

    Put down rock for ab exercises :

    30 F3 count Flutters

    20 straight count Leg raises

    30 WWII sit ups

    20 F3 count American hammers

    20 Spiders 

    Pick rock back up for :

    15 Thrusters

    15’Curl presses

    Put rock back in its natural habitat 

    Lunges to midway point of parking lot then sprint back

    Backwards bear crawl (aka Joe Hendrix) to midway point of parking lot then sprint back

    Regular bear crawl to midway point then sprint back

    Forward facing crab walk to midway point then sprint back

    Kangaroo hops to midway point then sprint back 

    Suicides (4 lines in parking lot get touched all the way to end of parking lot)

    20 Ball dippers 

    15 Jungle Boi squats “2Spoonz Style”

    sprint (aka fast jog) up Satan’s hill then mosey back down 

    2 sets of AMRAP pull ups on playground bars :

    1st set grip – hand palms facing away from face 

    2nd set grip – hand palms facing towards face 

    20 Burpees

    20 merkins

    2 minutes AMRAP mountain climbers 

    2 minutes AMRAP plank jacks

    DONE

    COT :

    F3 retreat is tomorrow. DM Vinny or Gomerpyle on slack if you want more details 

    Prayer :

    YHC

    -Florence

  • Pre-Blast: RAMM Route

    Come one, come all to RAMM tomorrow.

    If you have a yo-yo holster, bring it. Much yo-yo-ing shall be done.

    Route:

    From MM, run west on Grove to Lexington-Albemarle. Take a left (toward Cary) and run the loop around Lexington-Albemarle, returning to Grove.

    Right onto Grove and return to Mary Munford.

    Right onto Westmoreland (at the traffic light).

    Left onto the gravel trail at Mary Munford, except for anyone who has been told to avoid trail runs. Saab can run on the grass. Run one full loop on the track. Return to Westmoreland and run back to Grove. That’s 1 loop.

    Repeato:

    The Loop is just under 2 miles. Repeat The Loop according to your desired distance:

    4s run 2x.

    6s run 3x.

    5s run 2x, then on 3rd loop, run to Lexington. Stop and turn around at Lexington without running the Lex-Albe loop. Return to MM, and run the full school track on the 3rd lap, return to MM parking lot.

    Early Risers join at any point/time. Late Arrivers join at any point/time.

    Yo-Yo:

    When you see a PAX tomorrow running the opposite direction say “Yo!” They will respond in kind. Nice community building step.

    And, on a map, The Loop looks, to YHC, like we are yo-yo-ing (spinning thing on a string up-and-back).

  • Korean Zombie Vs. American Zombie

    Three strong men and one lady came in the quiet morning after the first presidential debate. Here is how it went down:

    The PAX moseyed to the square in front of the Carillon and Swirly voluntarily led the COP as follows: 20X SSH, 20X imperial walker, 20X LBC, 10X Merkins, various types of plank positions, 10X Helicopters.

    Exercise #1: Four corners. WWII at 1st corner, lounged to and merkins at 2nd, bear-crawled to and 20 squats at 3rd, lounged to and 10X burppes at 4th corner. Moseyed to the Ha’ Penny stage.

    Exercise #2: 3 sets of the coupon exercise. 10X burpees with the coupon, 20X curls with the coupon, and 30X squats with the coupon. Moseyed to the triangle.

    Exercise #2: 3 sets of the coupon exercise. 10X burpees with the coupon, 20X curls with the coupon, and 30X squats with the coupon. Moseyed to the triangle.

    Exercise #3: Hitchhiker led the 3rd exercise. 3 rounds of lunges to the stop sign and run down the hill and 20X WWII, and Burnie sander up the hill.

    Hitchhiker took us out.

    Lots of talks about the presidential debate and Korean zombie movies. Bootleg watched the “Train to Busan” and I recommended the “Kingdom” on Netflix. It is a Korean zombie movie.

    Announcement: 2nd annual retreat!

  • Party of 5

    A party of 5 from RVA’s west end assembled under the full moon to throw around some KBs under ideal temperatures this morning.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 10 DQ
      • Arm circles – 10 small/5 big, each way
      • 15 helicopters
      • 22 merkins
      • 40 LBC
      • 40 APD
    • 5 rounds of the following:
      • 10 donkey kicks (15 on the 3rd round)
      • Bear crawl to you KB
      • 10 lawnmower pulls each arm (15 on the 3rd round)
      • Run back to the school and wall sit for 30-45 seconds
    • 5x check
      • Run
      • KB curls
      • Sit ‘n press
      • Overhead pulls
      • Halos
    • COT with YHC taking us out

    Good work by the PAX this morning.  White Deer continues to stone up and push through a bad knee.  Lighthouse is making child’s play of 35 pounds, and good to have Pinto and Byproduct back in the fold.  A solid party of 5 for 5x themed workout.

    Prayers for healing and family needs in COT.  Grateful for those private requests. 

    Remember the annual retreat to Amelia Courthouse is this weekend.  Cornhole starts at 2 pm.  See Slack channel for more details.  Also, shoe drive for October.  Bring your gently used men’s shoes for donations.

    God is good all of the time!

    Attila

  • Blue Moon Falling

    10 buff beauties arose from a warm slumber to converge on Huguenot High School in anticipation for a beat down for the ages. After recovering from the pain of IPC over the past month, YHC provided what would be a glorious routine. Here is what went down as told by the 40’s styles scooter (without a muffler) that cruised around the AO at a blazing 5 mph.

    COP 1: Mosey to the bus loop for warmorama that included SSH’s, DQ’s, Helicopters, Freddie Mecuries

    COP 2: Mosey to the soccer field for a bit of 4 corners, lady of the night style: 10 WWII’s, 20 Heels to Heaven, 30 Dancing Bears (2 count), 40 Bone Rubs. Front Runners circled back to the 6.

    COP 3: Mosey to the amphitheater for Elevens alternating Elevated Merkins at the top and Dips at the bottom.

    COP 4: Catch Me if you Can: Partner up. Partner 1 performs 1 burpee than sprints to catch Partner 2 who Bernie Sanders. Once caught, switch and continue up to Forest Hill.

    COP 5: Light Pole Run BTTF – Mosey BTTF stopping at every light pole alternating between 2 Lt. Dans and 2 burpees.

    Still time on the clock, quick Bernie Sanders up the hill with 2 Bone Rubs at the top. Slow mosey back down.

    Numbers, Names, Announcements (Below). YHC took us out

    NMM: Retreat is this weekend. Some confusion on the arrival time. Monitor Slack to get final details. Cornhole Tourney commences at 14.30 Saturday. Paint ball Duels are rumored to be present.

    YHC arrived this morning not really sure of the routine. Appreciate the PAX offering some ideas on the 4 corners but 40 Bone Rubs after 30 2 count Dancing Bears were brutal and not recommended for future. Core is burning in a good way. DTH noted the moon that rested over the school, which was really cool. Great partnering up with Chaplin on the CMIYC.

  • Who’s Dan Snyder?

    5 gloom warriors defeated the fartsack and came to Timberwolf. They may have been in search of the answers to life’s greatest questions. Unfortunately all they found was a beatdown. According to the confused school employees, it went something like this:

    Mosey around the front of the school for welcome to F3, disclaimer and:

    COP

    SSH, Jazzercise, Hillbillies, Don Quixote, Pretzel Twists, Freddie Mercurys, HRMs, mosey to the basketball courts for:

    THE THANG #1

    7 of Diamonds called, PAX choose their poison with # of reps done at each of the four corners of the diamond. Exercises included 7 WW2s, 14 Jump Squats, 21 Monkey Humpers, 28 Plank Jacks, 21 Apollo Onos, 14 Merkins, 7 Hand Release Merkins.

    Mosey all the way around the school with an Indigenous People run wherein PAX at the end does 1 burpee before catching up. At the end stop and circle up for:

    THE THANG #2

    Set of Captain Thors: start with 1 WW2 and 4 American Hammers, made it all the way to 10 WW2s and 40 American hammers. Stay in circle for Part Deaux:

    Set of Merkin Jacks: Start with 1 Merkins and 4 Plank Jacks, made it up to 7 Merkins and 28 Plank Jacks. Then 1 lap around school and time was called!

    Numbers, Names, Announcements (See Below), YHC took us out

    NMM

    • Some excellent mumble chatter about American Football today. Including COVID, the Washington Professional Football Team, DeAngelo Hall (former Falcon AND Raider), Rosetta’s knowledge of NFL history, and how we all agree that the Jets are terrible.
    • The run around the school was called as an Indigenous People run. Someone talked about a PAX being a “fast injun” (names shall not be named), so the name changed mid-run to Mosey Around The School In A Line Interrupted By Burpees. The naming committee tried to make it as generic and literal as possible.
    • Excellent to have a good showing at Timberwolf. This is the favorite AO of Nancy Lopez and YHC. Numbers have been a little thin since YHC starting coming back out in person. Have a great day gentlemen!

  • 45 Minutes of Gerry

    A Lucky 13 descended upon Mary for an eventual tour of her peripherals led by a clueless elderly gent. This is what transpired…more or less.

    Warmup: Helicopters, Scorpion Kicks, Ball Lickers, (No DQ’s sadly)

    • Curbcrawls (polar bear style)
    • Run to neighborhood. At each street a different exercise (m-climbers, Flutter kicks, LBCs, etc.
    • Hit nearby church for Lindsays (A-Hammers and Box cutters), suicides, bear crawls, polar bears, and other nonsense….
    • Partner up: 150 HR-Merkins while partner runs out and back, WWII’s.
    • Return back through neighborhood. Stopping occasionally for a few minutes of Mary (i.e. Abs)

    Announcements:

    • 2nd annual-inaugural retreat is still on for this Saturday with a 2:00pm start…no sooner
    • CSAUP on the weekend of 23rd/24th. Out and back on the Capital Trail. Form your own team. See TYA for details.

    Saab abides – when able.

  • What is missing: AO Pre-Blast

    Go into the national map for AOs. (https://f3nation.com/workouts/) Click on Wednesdays and you will see a glaring blank spot right there in front of you for the RVA region.

    There is not anything remotely close to the Short Pump area on Wednesdays. But the PAX of the West End have a remedy for that.

    Starting October 7th we will begin a dry run for the newest AO in RVA. The naming is still out there to be identified by the RVA PAX. But the format will lend itself to only the brave and fearless that are looking to accelerate themselves in the gloom.

    Pocahontas Middle School, 12000 Three Chopt Rd, Richmond, VA 23233
    5:15 there will be a Pre-Run.
    5:30 the main event.

    This AO will be a RUN focused AO, but not a Run only.
    Hands will hit the ground.
    There will be no man left behind

    However, the Q is charged with ensuring that the Wienke is set for a 3 mile MINIMUM (excluding pre-run). That is the only requirement of this AO. Everything else is dealers choice.
    Gear is allowed, Ruck sacks, Yoga mats, you name it.. so long as we hit that 3 mile min during the 45 mins, the rest is up to you.

    This AO launch site (anything with in 1.5 miles of launch point is part of the AO) has 4 shopping center parking lots for 11’s, Giant 4 corners, 1/4 mile long DORA’s, etc.. There is a track for track ladders with Merkins at the turns, Catch me if you can on a 1/4 mile loop, or flat out speed training.. There are quiet neighborhood roads for hill intervals with pain stations at the top before recovers back down.. endless opportunity.

    Basically, this AO was set up for this kind of work out.

    So if you are bat flipping your current Bootcamps and just going through the motions versus accelerating. Come out to this AO beginning 10/7 to help set the ground work and cadence for a midweek beat down that will have you knowing you put in a little extra effort!!

    SYITG!!