3 Davillians arrived at various times to DaPile this morning and this how it went down YHC arrived for a 7 mile run around 6:15 that included a down and back of Giles for 3 miles then a down and back of Honey Meadow Estate for 4 miles Surf n Turf arrived at the normal posted 6:30 time for a solo bootcamp Opus arrived at 7 for quarter mile repeats around the school loop to get 2+ miles All did their own thing for 2ndF including YHC stopping by the Local and a short chat with Helix who include Sippy’s…
3 Runners and 3 ruckers enjoyed a nice morning on Thursday morning. This how it went down Runners – Loop of 4 to 4.5 miles include Rutland, the whole trail of Cool Spring West, and the Bojangles Loop. Ruckers – Did their thing SPIT ON THAT!!
14 men gathered at various times for a Q by someone that wasn’t Respect, Respect Respect, or Respect Respect Respect. Mosey around the Parking Lot to pick up stragglers. COP with various exercises. Mosey to the front of the School for a Triple Check. P1 – run to the end of the Island and back, P2 Dirty Hookups, P3 – Balls to the Wall. Circle up while each man individually picks an exercise and we do 10 of that exercise. Pick up partner and go off on your own and do 10 minutes of exercises. Mosey to the Parking Lot…
Seven savages came together to test their minds and bodies to the limit. After stamping a fellow F3 brother’s passport, we jumped right into it. Warmarama All the wives and moms Arm circles big and small Flutters all directions Merkins Ukrainian soldiers SSH The Iron Pax Challenge!!!!Format: 50-minute AMRAP (As Many Rounds As Possible) Scoring: Count the total number of 100-meter sprints completed in 50 min. Only whole sprints count. Equipment needed: Standard coupon (block weight) and access to a 100-meter (or ~110 yd) field. RoundThrusters100-meter Sprints12 thrusters2 sprints (down & back)24 thrusters4 sprints36 thrusters6 sprints48 thrusters8…
The Bon Air soft launch was a perfect opportunity to celebrate what it means to start a new AO, and to honor the legacy of the Richmond Flying Squirrels’ old baseball diamond. We rededicated ourselves to the F3 mission to plant, grow, and serve small workout groups for the invigoration of male community leadership. Machismo led the workout, beginning with a mosey to the grassy baseball diamond. With introductions and the F3 disclaimer complete, we kicked off with warm-ups including SSH, merkins, LBCs, Imperial Squat Walkers, and UKs. The Thang: We started with a tribute to the last games at…
Excellent cool weather for the latest edition of Morning Wood. House Party and I hit the streets with our ruck sacks at 6am and got in some miles. Big Rig was already running upon arrival and ventured down to the Genito Road Corridor. He joined us for the last 15 minutes or so. Post-workout survey suggested that a good time was had by all.
15 stalwarts appeared in the gloom each with their own sippy cup for YHC’s 50th birthday beatdown. Here’s how it went: Mosey to the circle, around the carillon and to the far circle. COP: 10x Don Quixote, 10x helicopters, 20x arm circles Fwd and Rev. Followed by a plank-o-rama. Mosey to the top of the carillon for a series of animal crawl 4 corners with: 5 burpees, 10 hand-release merkins, 20 plank jacks, and 40 LBCs at the corners. Round 1: bear crawl to the corners. Round 2. Crab walk. Round 3. Duck walk. Mosey to the stage and the…
Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend. Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama. 1st COP Suicides Walking Lunges forward 10 merkins Bernie back Repeat with Broad jumps 15 werkins Bernie back 2nd COP Indigenous People Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot. 3rd COP Ab 4 Corners Prostitute Style 20 LBCs 40 Oblique LBCs 60…
The pax showed up to do a 3, 4 , or 5 mile out and back which took us down john rolfe parkway to broad street and back. The 3 mile route turned back at the speed limit sign on John Rolfe. The 4 mile route turned around at three chopt and the 5 mile route turned right on broad for .2 and came back to the start. Roger Roger, Mr. Rogers, Hutton, bedpan, pigskin, white snake, lighthouse, full house, handshake, Gypsy, and byproduct showed up
11 HIM’s of God carved some pain gain out of a beautiful crisp morning on our annual mountain men’s retreat at Windy Gap YoungLife Camp near Asheville NC. Here’s how 11 conquered 14 out of 18: WARMERAMA: Mosey a bit to circle up at a better lit area Welcome & Disclaimer Warm-up Reps IC, slightly extended total reps for a full body warmup The THANG: Mosey down to the start of an epic mountain frisbee golf course Outlined the plan: escalator burpees to match the hole number, with a movement exercise to complete each hole, and variable reps (mostly called…