Category: Richmond, VA

  • F3 Iron PAX (RVA Style)

    F3 Iron PAX (RVA Style)

    It’s that time of year again. Not only a time where the leaves change and the smell of pumpkins and their related spices are omnipresent. No, YHC is referring to the F3 Iron PAX challenge. This a challenge is amongst F3 nation. A chance to push and better yourself while talking some smack along the way.

    Dr. Try Hard and YHC will attempt to lead the challenge in RVA this year. It will take place the first 4 weeks of September. We will hold it at NO TOLL each week, same as usual, Tuesdays at 5:30am! If there is a requirement for weights, a track, or pull up bars we will hold it at a different AO as needed. No need to change what you do! Just post at normal days/locations. Changes and any new info will be posted on Slack.

    The pre-blast from F3 Greenwood is below which explains it a little more. Use this to sign up and rep F3RVA. (RVA is an option for region when you sign up).

    https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

    Also, if this still seems Greek to you search the youtube for “f3 ironpax challenge” and it shows the explanation videos for previous years challenges.

  • Swamp nether avoidance

    Four regulars and an FNG posted for yesterday’s Punisher. Heavy rain at the start of the workout, but matters cleared up long enough for 45 minutes of action.

    Startup of warmup with E.F. Hutton and YHC with additional PAX members arriving via clown car a few minutes after start. COP with 25 x Side Straddle Hops, 15 x Imperial Walkers, 20 x Helicopters, 15 x Don Quixotes, 15 x Hillbillies, 15 x Russian Solders, and 25 x Arm Circles (small only, forward and reverse).

    Mosey around the school to the outdoor classroom for a Jack Webb-style sequence with Decline Merkins and Dips. Began with 1 Decline Merkin and 4 Dips and, adding 1 more Merkin each round maintaining the same ratio of one to another , worked our way to 10 Decline Merkins and 40 Dips.

    Continue the mosey to the playground for a second Jack Webb-style sequence with Jerkins and Unweighted Overhead Presses. Began with 1/4 and ended with 10/40.

    Relocate to the nearby blacktop for Plank medley with a little more jogging. Line up, with social distance, at the edge of the blacktop in Straight Arm Plank. First guy runs to the map of the US of A painted on the black top, puts a foot on a state beginning with “A”, calls out its name, and runs back to the group. Where no state starts with the letter, find one that has the letter in the name, or a city with the name, or whatever. Worked our way through the alphabet and through Plank variations – Elbow, alternating raised arms, and Reverse, to name a few.

    Jog around the school to the covered area for some quick Mary. Take turns calling out the name of a childhood pet and all PAX spelled the pet’s name in the air using our feet and tracing the air in block letters. Finish one round and lunge to the nearby concrete circle within the parking lot for COT. YHC took us out.

    YHC appreciates catching up with E.F. Hutton at Punisher for most of the summer. Glad to see Tricycle and Animal back out after a few weeks off and also glad these guys brought out FNG Flea. Welcome Flea!

  • Clown Car of 1?

    An even dozen warriors came out to battle the elements of sunny and 70 degrees at No Toll this morning. YHC saw the open Q slot yesterday and decided to make his inaugural No Toll Q. Rolled in from NM with solo, sans clown car. According to the dude lurking the workout this is what went down.

    COP- 30 SSH’s, 10 DQ’s, 10, Cherry pickers, 10 Helicopters, !5 Arm circles, 10 Merkins, 20 Flutters, 20 Dollies, 20 LBC’s.

    The work- Triple check- Runner around full parking lot with Merkins and LBC’s for the others. 4 corners lady of the night style (10 Drydocks, 20 squats, 30 Merkins, 40 jump squats. 2nd round straight 4 corners with 20 hand release merkins, 30 WWII’s, 40 monkey humpers, 50 SSH’s. (Thanks last call for suggestion of monkey humpers, I was thinking of something far harder). Parking lot breezers 3/4 sprint mosey back, then full sprint X 3 rounds, Shuffle the lot to and fro. Bernie sanders the lot then mosey back, Then back to flag.

    Strong work today fellas. I counted 2.6 miles. After yesterday’s Florence insanity the run felt good (Bullseye can attest).

    Announcements- 3rd F tonight on line.

    Prayers- Good to have Doozy posting strong again.

    YHC took us out in prayer. Thank you gentleman, it is always an honor to lead. Nice to have my first No Toll under my belt.

  • A cool morning at the Ridge

    A lucky group of 8 men arrived to find a less humid and rather pleasant morning in the 60s at Heartbreak Ridge. Here’s what went down:

    Mosey to the basketball court for COP

    SSH, Russian Soldiers, Arm circles, LBCs, merkins, imperial walkers

    Next, mosey to the track for 4 corners: 10 burpees 20 merkins 30 jump squats 40 monkey humpers.

    Step over to the pull up bar for 3 sets of 8 with pax holding plank after 5 Merkins.  Switched to burpees between the sets, then to dips between the sets.

    Why not rinse and repeat the 4 corners – 10 burpees 20 merkins 30 jump squats 40 monkey humpers.

    Honeydo was looking longingly at the bleachers, so we stopped and did sets of 10, 20, 30 and 40 box kicks with SSH between the sets

    Having stayed dry long enough, we ventured over to the Ridge for Dora – 100 SSH, 200 LBCs, 300 flutter kicks. The bottom of the Ridge was a bit swampy, but refreshing.

    We moseyed back to the flag, with a little bear crawl and polar bear for good measure. Finally the Pax knocked out 44 SSH to honor YHC’s birthday (from last week). YHC took us out.

    Bone Thugs 10k this Friday at RAMM. DTH has the 3rd F tonight.

    It was a pleasure as always. See you in the gloom.

  • We already did those.

    8 guys including an Fng (Welcome Outage who works for Dominion) and 2 LIFO’s (YHC included) tackled the workout this morning.

    When YHC got there after not being able to find his key, Helix had already gotten the whole thing started with the COP consisting of a few exercises including merkins and crabcakes.

    YHC took over the COP and we did some more merkins, Russian Soldiers, Dirty Dogs, Alternating Shoulder Taps and Imperial Walkers

    Mosey to the Tennis Court for some 4 corners
    Run the court
    10 merkins, run the rest of the court
    10 merkins, 20 lbc’s, run court
    10 merkins, 20 lbc’s, 30 am ham, run court
    10 merkins, 20 lbc’s, 30 am ham, 40 SSH

    bernie sanders, 30 am ham, 20 lbc, 10 merkins

    spread out along the long lines of the court
    Bear Crawl — at every singles and doubles line do 10 2 count mountain climbers

    Mosey to the road
    Every light do 10 merkins, 10 jump squats, 10 ball dippers

    Parking Lot Tracers

    Circle up, do 10 of each exercise called by every member of the PAX
    included merkins, WW2, mountain climbers, DQ’s, and others

    Numbers, Names, etc.

    YHC thought he was going crazy this morning when he couldn’t find his car key. Not good. Went back upstairs to the bedroom and stepped on it. Found it! Everything else went fine this morning. Welcome to Outage (Robbie Chenault) who works for Dominion. Good having you out there this morning. Peace!

  • A Great Morning For A Run

    With temps below 70 for the first time in months, two davillians came out to start their weekly miles off right.

    YHC got some extra distance in by starting at Rutland clubhouse. 4 miles for Sludge and 6+ for YHC

    1st loop for the upcoming Daville 35 has been finalized

    SPIT ON THAT

    Side Note – Mud Face and No Idea were around as well

  • Crossy Road

    An excellently divisible twelve showed up for Hoedown on the the first cool morning in a while. After a hasty sign up for the Q at 5:20, YHC got us going with a mosey to the closest Third Church parking lot:

    COP: Deadman hang // Helicopter // DQ // Crabcakes // LBCs // Merkins // Peter Parkers // Pickle Pounders // Lt. Dans // SSHs 21s. Mosey to next parking lot.

    Dora with a Coupon: 100 Curls // 200 2x Flutter Kicks // 300 Squats with Coupon. Run the circle. Mosey to back parking lot

    Windsprints: Group 1 sprint to other side of lot and back, Group 2 plank. Switch. 5 times. Mosey to Field behind School.

    Triple Check: Merkins // WW2s // Run to bars, 5 pull ups, run back.

    Numberama, Namerama, YHC took us out.

    NMS: Crossing over Forest Ave. has never been so dangerous. As we crossed, multiple vehicles came speeding down the street both directions, breaking up the pax and causing confusion and at least one fall. Why so many people were driving around so fast so early in the morning we do not know. Thankfully no one was flattened.

    Pray for Wojo- he’s getting married on Saturday! We suggested he get married at Hardywood’s on Saturday and his bride could come down the aisle on an El Paca. He seems very interested.

  • Did you listen to this song first???

    22 (!!!) PAX including 2.0s braved the soggy fields this morning for a kid friendly work out today. Fun was a had and a little exercise along the way. Here is how it happened:

    7am hit and we peeled the 2.0s from the playground, moseyed to the basketball court for:

    COP/Warmerama

    Short disclaimer and welcome to F3. Three 2.0 FNGs today. Reminded all the 2.0s they have some pretty awesome dads who try to better themselves! 10 reps of the following were completed: Imperial Walkers, Jazzercise, Seal Claps, Cherry Pickers, Crab Cakes, Boat/Canoe, and Dancing Bear.

    THANG #1 (Race Time)

    Line up on one end of courts for races from the grass to the fence, including regular, high knees, butt kickers, crab walk, and bear crawl (some kids too this opportunity to pretend to be a real bear!). Mosey to the 1st soccer field for:

    THANG #2 (Catch A Daddy If You Can)

    Kids and dads line up along the end line, dads get a little be of a head start. Kids have to try and catch dads. If caught dads complete 5 burpees. One hitch, dads have to Bernie Sanders.

    THANG #3 (Kick a Ball)

    One PAX kicks the ball, first to reach it calls out an exercise, PAX completes 10 reps, then repeat. 2.0s were relentless for this one, a lot of burpees!

    THANG #4 (Music Time)

    Song #1= Old Town Road by Lil Nas X (ride a horse while song plays, go down on all 4s and kick each leg when they say “horse”)

    Song #2 = Happy by Pharrell Williams (jumping jacks while song plays and do a merkin everytime they say “happy” [underestimated how many times that is said!]) Mosey back to playground for last round:

    THANG #5 (Playground Circuit)

    Form a team with your family, One PAX runs up and down playground equipment while the other(s) complete an exercise of their choosing.

    Number-ama, Name-arama. (welcome FNGs: Animal (a drummer), Blaze (a la “Blaze and The Monster Trucks), and Rubble (Paw Patrol fan)!!) No announcements, no prayers (whoops). PAX was ready for snacks at this point so Oreo brought out the Oreos and Snitch and Rubble brought out some snack and drink bags.

    NMM

    YHC was more intimidated by this Q than any previous. As such it marked the return of a true Weinke. However it went great and fun seemed to be had by all! Shout out to DTH for keeping it rolling when Rubble had a “code yellow”. Shout out to Honeydo for picking up the six when YHC was trying to lead the work out and keep track of two 2.0s. Ya’ll are awesome! SYITG

  • One hour workout – Two hour conversation!

    Five humans and one dog took the opportunity to get some exercise in during the break in rain.

    Two plus Annie ran (one 10 miles & one 7 miles). All walkers got 4.4 miles in.

    Honeymoon took off right as he returned – have a great vacation dude! The rest hung out for some really engaged conversation! Aisle 5 left and the conversation continued for a total of 2 hours.

  • Sore Glutes

    The darkness of the gloom was tackled by five faithful and fearless warriors on Thursday morning at Circus Maximus.  Prepare the glutes for this beat-down.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 15 arm circles, forward/backwards
      • 20 merkins
      • 20 Suzanne Somers, each leg
      • 35 2x LBC
    • KB 4 corners in the parking lot (socially responsible with each man starting in a different corner), whereby we do weighted lunges between corners, with 5, 10,15 and 20 reps at each corner
      • Sit ‘n presses
      • Curls
      • High pulls
    • Quintuple check
      • Lawnmower pulls
      • Swings
      • Halos
      • Squats
      • Run the bus loop
    • 20 overhead pulls
    • 20 weighted American hammers
    • COT with YHC taking us out

    Great work by the PAX.  The lunges left all of us with some soreness, but no pain, no gain.  Fireball from Houston was supposed to join us.  Hopefully he did not get thrown off by the other group meeting on the football field at Godwin. 

    God is good all of the time!

    Attila