Category: Richmond, VA

  • YHC Blames the Gloves

    Seven studs and coyote Cooper stormed the Forge to win the day’s battle before it even began. According to Snuff’s beard, which now speaks for itself, this is how it went down:

    The THANG:

    COP #1:

    • Mosey over to front of school
    • Welcome & F3 Disclaimer
    • SSH x30 IC
    • DQ’s x10 IC
    • Run the Bus Loop
    • Body Builders x10 IC
    • Hairy Rockettes x10 IC
    • Run the Loop
    • Hardywood Approved Arm Circle Variety x20 IC
    • No Cheat Merkins x10 IC
    • Planks Jacks x20 IC
    • Run the Loop
    • Flutter Kicks x30 IC
    • LBC’s x30 IC

    COP #2:

    • Mosey to the Amphitheater 
    • Modified Dirty McDeuce – x8 Sets separated by ascending/descending the steps, each set with x3 exercises (chest, legs, core), x6 reps for each exercise
    • Alternate ascending with box jumping big steps or tooth fairy little steps
    • Exercises: Merkins, 2-ct Ball Dippers, & Crunchy Frogs

    COP #3:

    • Mosey to Grassy Slope
    • Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

    COP #4:

    • Frisbee Twenties – whoever gets to thrown frisbee first calls next exercise, PAX complete x20 reps
    • Repeated x8 sets, you know, until the Q chucks it into the woods…

    Mosey BTTF for COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Comments)
    • BONE THUGS took the PAX out in Prayer

    NMS:

    • Crisp morning for some Forge regulars to do things the hard way. YHC admits to some last minute planning so the modified Dirty McDeuce was a wee bit confusing, but da boyz nailed it anyway. Frisbee fifties a great way to finish, right up until YHC attempted a final hurl to the flag, and the frisbee instead caught on rubberized finger tips, sailing high and left into the poison ivy on the other side of the fence… which is where it will stay for the next 10,000 years it takes to decompose… Always a pleasure to roll deep with the Forge HIM’s. SYITG, DTH

  • Where did the tires go?

    5 Beasts posted on the first day of third winter at Timberwolf

    COP- SSHs, DQs, Squats, Merkins, APDs, LBCs

    Mosey to track looking for tires – no luck they have dispaeared!

    So dealers choice it is! Runner callas excercise, runs 100 yards and back while PAX does exercise. – Merkins, SSHs, Burpees, LBCs, Hammers, Crunchy Frogs, Shoulder taps and more.

    Indian Run Bear Crawl X 2

    Dips, Inclines, Suicides and Wall sits to finish!

    Back to Flag, Numberama, Namarama, YHC took us out!

    Continued Prayers for Boberry’s dad, surgery went well, now time to heal!

    Free to Bleed Blood Drive – See Backblast

    Prayers for POGs friends who are laying their child to rest today.

    DUKE

  • My first 45

    The gloom chill was back for a 34 degree start to 45MOM and 15 dudes gathered to kick off a Thursday. Here’s how it went:

    Mosey around the school to the tennis courts for a warmup: 20xSSH, DMH, 10x cherry pickers, 20xIW’s, 20xLBC, 10xHRM, 10x pickle pounders (side to side), plank & recover.

    Gather at the center of the field for an earth day tribute edition of touch a tree, 4 rounds: 2 trees + Tony Hawk Burpees, 4 trees + Rosalitas, 6 trees + Carolina Dry Docks, 8 trees + Copperhead Squats. Alphabet spell earth day for the six.

    Mosey to the monkey bars for a modified ring of fire with 10x merkins + 5x pull ups, 2x through followed by some time traversing the tennis courts, lunge, polar bear, jog and Bernie.

    Headed to the USA map lot for a big Dora: 50x big boy sit ups, 100x box cutters, 150x SSH’s while partners run across to the fence & Bernie back x2. Plank for the six. Mosey back to the flag, TYA chose 20 so we finished up with 20 American Hammers.

    Numberama, Namerama, Announcements (EF opportunity on Slack, PR for Bleeder’s nephew) and YHC took us out.

    Great work today gents – a pleasure to Q for the first time at Mary. Despite the flack, the Tony Hawks were worth it. Until next time. GP

  • I Finally Met Kay

    5 runners and a rider loop-d-looped for the first spring, 2021 Edition of The Roller Coaster.

    Most did 5, some did 6, and maybe someone did 7 small loops for roughly 5 miles, give or take.

    Perfect day to be out running. Thanks for joining fellas.

    142 shopping days until BRR.

    Oh, and Kay drove by. Nice to meet her.

  • A Workout So Great That You Would Do A Cartwheel

    Truly sunny and 70 in all aspects of that meaning. The watch struck 6pm and off we went to the front of the school for the COP.

    SSH, Don Quixote, Russian Soldiers, Helicopters, and Scorpion Kicks got us off and running.

    Over to the school wall for Triple Check: Run to the road and back, BTTW, Elbow Planks.

    Now for some Dora: Run to the road and back, 100 Box Cutters, 200 Flutter Kicks, 300 LBCs.

    Mosey around back to the blacktop for 4 corners.

    Corner 1 – 10 burpees and lunge walk the short end

    Corner 2 – 20 WWII and Karaoke the long end

    Corner 3 – 30 Jump Squats and lunge walk the short end

    Corner 4 – 40 Carolina Dry Docks

    On the grass for Jack Webbs: 1:4:8 ratio of success for Merkins, Arm Press, and Arm Circles. Increment to round 10.

    Complete the trip around the school to the side for some Lindays: American Hammers and Monkey Humpers.

    Back to the VSF where Upchuck took us out.

    Moleskin

    It was great to have Nightcrawler’s 2.0 and FNG, Daisy. Great to have her on board. She will have to Q soon and put us to the test with mandatory cartwheels that she pulled off without effort.

    Thoughts and prayers go out to Doublemint and EF Hutton.

  • It’s High Time

    6 guys came out to celebrate 4/20 the only way F3 guys do — with an epic beatdown

    COP — Hillbillies, Helicopters, Imperial Walkers, Cherry Pickers

    Gimme 5
    5 sets of the following exercises… EAch exercise is counted in cadence up to the number 5. Some of these were harder than others….

    5 Plank Jacks, 5 Merkins — 5 times
    5 WW2, 5 Freddies
    5 Flutters, 5 scissors
    5 copperhead squats, 5 split jacks
    5 am ham into 5 arm circle am ham style
    5 mountain climbers into 5 tabletops

    Triple Check
    Timer does a suicide, stump merkins, donkey kicks

    Fartlek — One Pax member picks out a spot to run to. Sprint to that spot and the first person there call out an exercise. 20 of that exercise. I think we did 5 times of that.

    Native American run back. Burpee optional

    Stretching.

    Announcements. Names. Numbers. Prayers for Ef Hutton and others.

    Thank you all for being a crucial part of my life. Sometimes YHC’s head is not in the right place and this group of guys helps YHC to settle his crazy thoughts down. SYITG!!

  • Loop #1

    3 Davillians came out for Tomato Run on a special day to get in their test run before the race today.

    Today’s loop was the Rutland loop. Since we only had Davillians today, we skipped the final part running the Bojangles loop so got in 4.5 miles

    Great morning for a run. We tried our best to taper

    SPIT ON THAT!!

  • Next time all 8 count exercises

    Warm up

    Burpees at each door around school ( 1 at each door)

    Circle up- rounds of different merkins, shoulder taps, arm circles

    mosey to other side of school- rounds of squats, ball dippers, people’s chair, broad jump burpees, lunges.

    mosey down to the track- american hammers, WWII’s, flutter kicks. 20 of each at each corner of the track.

    15 burpees running up the hill to the flag.

    Sprint to the flag

  • Old School Dog

    7 strong posted for WDOG this morning and here is how it went down..

    Warm up exercises – Dead man Hang – Reach for the sky – helicopters – windmills – IW’s SSH’s – Merkins – plank – flutter kicks – LBC’s

    Love Hill in reverse – partner up run down the hill and back up to partner – exercises – Lunges and bear crawl.

    Rusty Cage : 3 sets of 5 pull ups 5 chin ups

    3 sets of 7 jerkins and 7 dips

    Coupons : 3 sets 10 block burpees, 10 curls , 10 squats

    Native American Run back to the Flag

    Ring of Fire – Merkins

    Mary

    Great job guys – beautiful morning – great to have some of the original WDOG pax out there with us this morning.

    Thanks to Hitch for taking us out.

    Thoughts and prayers are with Bleeder’s nephew and family – with Doublemint, with EF Hutton and Puckers co workers family.

    Shout out to Gomer who Q’d a week or workouts to celebrate is F3 anniversary and tomorrow joins the RESPECT club – welcome brother !

    https://consistencycoaching.substack.com/?r=h5a4i&utm_campaign=pub&utm_medium=web&utm_source=copy

    See y’all in the gloom !

  • You Better Not Have a Clipboard.

    You Better Not Have a Clipboard.

    6 First (Watch) Responders, including Fireman Ed, answered the call for today’s version of F3RVA’s earliest beatdown. According to the CSX train engineer, here’s more or less what happened:

    Mosey to the church steps for a workout complete with some of Hutton’s favorites:

    COP:

    SSHs
    Jazzercise
    IWs
    Dead Man Hang
    HRMs
    Suzanne Summers (right)
    LBCs
    Suzanne Summers (left)

    Mosey to the Corner of the Auxiliary Parking Lot (by the coupons). Take a moment.

    Mosey to the corner of Ridge and River for Touch-a-Tree:

    3 rounds of touching 2, 4, and 6 trees each round.

    Round 1 – Arms:

    Burpees
    Mercans
    Carolina Dry Docks

    Round 2 – Abs:

    WWIIs
    Box Cutters
    Flutter kicks

    Round 3 – Legs (Never Miss Leg Day)

    High Knees
    Monkey humpers
    Squats

    Mosey to the Back Corner of the Parking Lot for Four Corners:

    Round 1 (no escalator):
    10 mercans
    20 WWIIs
    30 4-count flutter kicks
    40 SSHs

    Bernie Sanders on the long sides (Hutton loves him some Bernie), lunges on the short sides (again, never miss leg day)

    Round 2 (escalator at each corner)
    Grab a block
    10 block thrusters
    20 block curls
    30 block presses
    40 block squats

    Abbreviated Triple Check (3 guys, 2 rounds):

    1st: Bernie Sanders to one end of parking lot; mosey back.
    2nd: Block press
    3rd: Hold block overhead

    Ring of Fire

    Numbers, Names, Handshake took us out (YHC thanks Handshake for being voluntold to lead us).

    Announcements:

    Blood Drive Friday (Bodo’s) and May 1 (Freed to Bleed).

    Tomato Run in Mechanicsville on Saturday. 4 men, 3 loops each, descending distances. Let’s do this. 5 a.m. start.

    BRR – please contact TYA to join the team. Still need a handful of guys willing to challenge themselves to listen to YHC’s stories and snoring for 2 days. Also, there is some running involved and a lot of darkness.

    NMS:

    EF Hutton has been a staple at First Watch. YHC usually arrives 2nd or 3rd, with Hutton almost always there when YHC arrives. While the PAX waits for Hutton to heal, we paid tribute with the appropriate stretches, ample Bernie Sanders, a Ring of Fire, and a white board.

    When YHC conducted a brief COP, then started the mosey from the front of church back to the parking lot, YHC heard Kubota’s voice say, “You better not have a clipboard.” Alas, YHC did have a white board, complete with the Daily Green Pill workout. The PAX circled up around the white board with a variety of mumble chatter indicating the PAX’s displeasure with YHC’s selection. “Is it too late to Fart Sack?” YHC led the PAX in a moment of respect for Hutton. Then, in a brief discussion, the PAX agreed they all like Hutton. And, the PAX agreed that YHC was funny (not funny) for pulling the DGP out as though YHC intended to Q the DGP. Nope. Just kidding. YHC is mischievous, but not satanic. YHC will leave the DGP to Hutton.

    UpChuck spits the bit.