Category: Richmond, VA

  • IPC final week: Murder Bunnies

    3rd F (Faith)

    • Thank you Boberry for taking us this morning in COT
    • 3rd F this upcoming Tuesday (YHC) on Q (focus on Job) Open discussion on what would your breaking point be.
    • F3 is Mens organization rooted in Fitness, Fellowship, and Faith.
      • Job is an example of Faith in the Qur’an, the Torah, and the Bible. Therefore our discussion will be on faith and not on a specific religion.
        • “Job (Ayub) was a prosperous man, with faith in Allah/God/Yahweh living somewhere in the north-east corner of Arabia. He suffers from a number of calamities: his cattle are destroyed, his servants slain by the sword, and his family crushed under his roof.

    2nd F (Fellowship)

    • RVA gathering on October 3rd will have a work portion of it that will start at 11am to help support the host family with various items.
    • YHC will be collecting used mens and boys shoes over the month of October. Gently used running shoes and other shoes go a long way in the cold months ahead for those less fortunate.
      • For SOJ please give them to Dr. Try Hard
      • For Westend please give them to either YHC or HoneyDo
      • For Da-Ville please give them to Spit
      • Working on a center city contact

    1st F (Fitness) Iron Pax Challenge (Murder Bunny)

    1 Round For Time

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 25yds
    25 Thruster
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 50yds
    50 Alternating block merkins
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 75yds
    75 Curl Presses
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 100yds
    100 Block Windshield Wipers
    Return to the goal line with your block
    10 Burpee Block Jump Overs (BBJO)

    Thank you Timberwolf for let me lead today.

    SYITG!! (or on Zoom at the 3rd F)

    v/r

    John (Gypsy) Boles

  • DaVille Returns

    Our brothers from Daville had so much fun 2 weeks ago, they reappeared for more laughs and KBs at Circus Maximus.  Even with some regulars MIA, a solid PAX of 6 assembled in the gloom to tackle the morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • 15 arm circles, forward and backward, 10 small/5 big
      • 15 helicopters
      • 20 merkins
      • 80 LBC
      • 20 APD
    • Lucky bus loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Curls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • Squats (4x)
      • High pulls (3x)
      • Halos (2x)
      • American hammers (1x)
    • Finish with 15 overhead pulls
    • COT with YHC taking us

    Great work by the PAX this morning.  The workout is deceptively difficult as the reps build.  Much of the mumble chatter between White Deer and Mudface cannot be printed for a larger audience, but needless to say it kept us laughing.  Great to have the Daville representation this morning.  YHC modified and removed the running portion of the Q when he saw what he was dealing with. 

    God is good all of the time!

    Attila

  • Wheel of Misfortune

    The clock struck gloom as 9 time travelers gathered to enter the 3-dimensional F-wormhole.

    Slaughter start with a bear crawl up and 3 burpees at the top of each rollercoaster.

    Warmup with side straddle hops, Don Quixotes, Imperial Walkers, cherry pickers, plank stretches, mirkins, LBCs and some other space junk.

    The longest mosey ever down to the outer limits of the Huguenot High galaxy, planet cul-de-sac, where YHC’s machinations were finally revealed, a large clock known in medieval times as a breaking wheel.

    At midnight, an elbow plank hold until failure with a single purpose, keep time for everyone else. 2 o’clock Hello Dolly, 3 o’clock heels to Heaven, 4 o’clock mountain climbers, 6 o’clock sprint to the 5th light, 8 o’clock WW2s, 9 o’clock mirkins, 10 o’clock mankillers, 11 o’clock jump squats. Around the wheel of misfortune we went, 2 full rotations until the universe dimmed, time and space seemed to stand still and the only reality was a black hole of you vs you.

    Slow mosey back to the flag, a slingshot around the moon to launch the psychonauts into their day.

  • Recovery Run

    4 Davillians got in their late week recovery run after the race this past week.

    The route was a change of scenery from the practice runs the PAX has been taking over the last couple of months.

    Up to the fly over, into Giles, through Giles Farm/Craney Island, a loop around Cool Spring Baptist before back over the fly over and Rutland parking lot. 5 miles record

    Felt good to be back out there to straight the leg. Great pace this morning around 8:30/8:40 per mile. This PAX has gotten strong!

    SPIT ON THAT!!

  • Jerry Atrick

    A strong 15 converged in the Mary lot for a beatdown. After some noted surprise that a 50-something was not leading us today, we got going at 5:30 sharp.

    COP: Deadman hang // Helicopters // DQs // Cherry (carrot) Pickers // Copperhead Squats // Crabcakes // LBCs // Tempo Merkins // Peter Parkers // Pickle Pounders

    Blacktop 100: Plank Position. Run 25 yards, perform 25 Jump Squats, run back. Plank Position for the Pac // Run 50 yards, 50 Monkey Humpers, run back. Plank // Run 75 Yards, 75 2x Flutter kicks, run back. Plank. // Run 100 yards, 100 SSHs, Run back. Plank. Mosey to Field.

    1st & 10s: Line up at the end of the Field. Run to the first tree, Perform 10 Merkins, 1 Burpee (11’s), sprint to the end of the field. Recover jog back to the 2nd tree. Perform 9 Merkins, 2 Burpees, sprint to the end of the field, recover jog back to the 3rd tree. Repeat until 11’s have been completed at the final tree. Plank/core exercise as we waited for the Pax. Mosey to Southwest corner of school.

    Quadruple Check: P1: Dips. P2: WW2s. P3: Incline Merkins on steps. P4: Run to pull up bars, 5 pull-ups, run back.

    Dirty HookUp: 3 sets x10 IC (plank facing wall, place each hand up on wall, then bring them back down.

    Numberama, Namerama, YHC took us out.

    NMS: Great morning, perfect temp. Saab and TYA had one long continuous conversation the entire 45 minutes, never stopped talking. I like to picture them in a nursing home one day together, trying to eek out some DQs.

    Here’s the prayer from St Francis I mangled at the end:
    Lord, make me an instrument of your peace.
    Where there is hatred, let me bring love.
    Where there is offence, let me bring pardon.
    Where there is discord, let me bring union.
    O Master, let me not seek as much
    to be consoled as to console,
    to be understood as to understand,
    to be loved as to love,
    for it is in giving that one receives,
    it is in self-forgetting that one finds,
    it is in pardoning that one is pardoned,
    it is in dying that one is raised to eternal life.

  • Barking Dog at WDog

    We had nine men show up for a cool 48 degree morning workout and YHC was ready to go and here is what went down:

    COP

    We mosey down to the pump station at the bottom of the hill and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 15 Imperial Walkers, 25 American Hammers(2ct), 15 reverse scorpions, 15 scorpions and we are ready to roll.

    THANG

    We start with a Route 66 workout with 1 merkin at the first light pole mosey to 2nd light pole 2 merkins, and continue until we get to the 11th light pole with 11 merkins, we then walk 3 light poles to the bottom of the triangle hill. We mosey to the top for:

    Triple Check triangle – a YHC favorite and we start with 20 merkins, lunge to the other corner at the top of hill mosey(run) down to the bottom and perform 20 Freddie Mercuries. Dealer’s choice up the hill (run, bearcrawl or Bernie Saunders) up the hill for a repeat performance 2 more times.

    We then do a mini Dora around the crop circle at the top of hill P1 runs a lap while P2 performs merkins and we flapjack until the teams have performed 50 merkins, 100 LBC’s and 150 Squats.

    Mosey to Flag for COT

    COT

    YHC was excited with the nice cool weather for a good work out, seemed unusually dark this time and we were doing the Triangle loop returning to the bottom for our first Freddie Mercuries and a dog begins to bark/growl from the woods. Once we started into our exercise we must have scared it away…a little excitement for the morning.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Pucker mentioned that a relative had COVID-19 and hoped for a speedy recovery.

    It was a pleasure to lead this morning, have a great day gents. Cheers…CB!

    P.S.

    We also discussed the upcoming retreat weekend on October 3. There is a Pre-blast for details, please see link for post below:

    https://backblasts.f3rva.org/2020/08/11/preblast-2nd-annual-first-inaugural-f3rva-retreat-10-3-2020/

  • Ball Buster

    4 runners and 7 chick magnets showed up to do their thing at SOT this morning and this is how it went

    4 runners were gone when YHC arrived

    7 Chick magnets had to mosey away from the road as not to distract passing females on their way to work, to the bottom of the hill we went

    COP: DQ’s, Helicopters, Cherry Pickers, Dead Man Hang, Russian Soldiers

    Mosey to the track: Butt Kickers, High Knees from back of the track to the stairs

    Mosey up the stairs to the back of the school, on back straight away half way do lunges other half bear crawl

    Mosey to bus parking lot to find 6 bus spaces, 5 labeled with exercises and counts and the 6th with a medicine ball. At each space do your exercise with the number required and run around the school. When you get to the space with the ball no exercise to preform just run with the ball in the opposite direction from the other runners.

    Mosey to the front by the flags: Elevens – from curb to curb starting with 10 incline merkins on the opposite side bear crawl one way and crawl bear back for derkins on the other side.

    Time called as the 4 runners returned, mosey back to the flag

    Numbers/Names YHC took us out

    NMS:

    YHC did not feel like getting the chain out of the shed this morning so with the title of this workout normally being the ball and chain there where a couple other titles that seemed to fit. Ascending or descending testicle where a couple that came to mind. Thankfully no ladies where harmed or distracted during this workout due to the shear manliness that was taking place.

  • Sisyphus Meets Hades de Tuckahoe

    4 Corinthian warriors of the Ancient Gloom volunteered to take up the First Watch, today consisting of Zeus’ perpetual mountain penance, “The Sisyphus.” (Credit: Mr. Holland) With several FW regulars called away on various forms of Family Duty, the PAX set off precisely at 05:00, collectively commenting on the particularly pleasant, precisely sunny and 70, weather conditions.

    Mosey 30 yards to South Westham, Ridge, and some other street.

    SSHs
    DQs
    S’s DMH
    Downward Dog (right leg high, then left leg high)
    Hip and hamstring stretch

    Note the First Orange Disk marking the Top of the Hill. That’s the Return Point for each round.

    Round 1: Run downhill on South Westham to the Second Disk. Bear crawl uphill to the Return Point.

    Round 2: Run downhill to the Third Disk. Pick up a block. 25 curls. Leave the block. Run uphill to the Return Point.

    Round 3: Run downhill to the Third Disk. Pick up a block. Continue downhill to the Fourth Disk. 25 Downhill Facing Derkins. Leave the block. Run uphill to the Return Point.

    Round 4: Run downhill to the Fourth Disk. Pick up a block. Continue downhill to the Fifth Disk. 25 Uphill WWIIs. Leave the block. Run uphill to the Return Point.

    Round 5: Run downhill to the Fifth Disk. Pick up a block. Continue downhill to the Sixth Disk. Quadra-Triple Check. One PAX runs back to the Fourth Disk. Other PAX rotate through Flutter Kicks, Box Cutters, and Block Presses. Leave the block. Run 20 Yards to the First No Parking Sign.

    Park in the No Parking Zone – Complete 5 WWIIs at the next four No Parking Signs. Run to the Last No Parking Sign. Return to the Blocks.

    Round 6: Pick up a block. Carry it up South Westham BTTF. Accumulate any Orange Disks and Blocks along the way. YHC thanks the PAX for their clean-up efforts.

    Announcements:

    YHC is taking up a collection to buy Handshake’s wife an electric toothbrush.

    Ts&Ps for Florence’s MIL and Handshake’s Grandmother. Also, the entire Kubota Residence has been put under one of those 1970s Insect Infestation Nets for Fumigation purposes. YHC assures the PAX that no actual organisms will be harmed in this process; rather, they will be captured humanely and offered sanctuary on the Hardywood Family Farm, where the guineas, chickens, goats, alpacas, and bats will simply consume each organism to the point of its natural death.

    NMS: YHC has been itching for several years to attend and/or Q this workout ever since Mr. Holland introduced it at Twin Team. YHC thanks Mr. Holland. Good stuff. Each round brought an additional level of grip-i-tude from the PAX.

    For more on Sisyphus, https://www.ancient.eu/sisyphus/

    UpChuck spits the bit.

  • KB firepower

    4 guys came out this morning, but only one brought the extra fire power.

    Pump and Carry round the loop

    COP —
    Hillbillies
    SSH
    Cherry Pickers
    Copperheads
    AST’s
    Merkins
    IJR

    Tabata
    bob and weave, KB swings
    Sit up press, demon crushers
    halos, high pulls
    flutterkicks, am ham

    20 squats, walk half loop, 15 squat and press, walk half loop, 10 squat press and tricep presses

    Across the lot
    10 merkins, bear crawl to middle, 10 lawnmowers, run to end, 20 SSH, run back, 10 lawnmowers other side

    15 merkins, lunge to middle, 15 lawnmowers, run to end, 25 SSH, run back, 15 lawnmowers other side

    Some stretching.

    Great job this morning gentlemen! Thanks to Yardsale for bringing the 4th F!

    Peace

    Opus

  • GridIron Hot Potato

    Another beautiful Fall morning at Grid Iron, but time for something different…Hot Potato. This happens when YHQ forgets he signed up months in advance for the Q on back to back weekends. Fortunately we had a group of 10 men who all contributed as Q.

    So, after a warm up in the parking lot we headed to the comfy soccer field for a modified Beast including Burpees, Merkins, WW IIs, and more with Pinto, Blue Moon, and Bi Product taking the lead. Attila completed our time on the soccer field by leading a modified triple check.

    FireMan Ed then took the Hot Potato and led us to the exercise bars for a Round of 11’s (Pull Ups and Dips). Chum Bucket then took charge with Carolina Dry Docks…4 rounds of 25, and threw the Hot Potato to White Deer for 3 rounds of Leg Lifts at 6″, 45 degrees, and Heels to Heaven.

    J’ville took us home with repeated Crab Walks, followed by a Ring of Fire.

    Good team work by all who contributed as the Q.