Tag: F3RVA Summer Tour

  • Two at Twin Team

    COP

    Mosey to Basketball courts and perform 10 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 Hillbillies(it is a DaVille workout after all), 10 American Hammers, 10 LBC, 10 Alabama prom dates, 20 Merkins.

    THANG

    We mosey to the gravel track and P1 – Runs lap as the timer, P2 Jumps rope, the goal is to perform 20 successful jumps in a row and do a burpee if you trip on rope before 20. We had weighted speed rope and a normal rope to choose from. We alternated back and fourth 3 times for a triple check (with 2 people).

    We then perform lunges around the track for 1 lap. Then perform Bench Dips for a total of 60 (3 sets of 20). We then mosey tot he Pull up bars in playground. We needed to complete 50 total pull ups and this can be in any fashion. Bullseye performed Jerkins (and did more reps) due to shoulder concern. We wrap this up and then Mosey back to the parking lot for stretching and Numberama, Namerama. YHC took us out.

    Moleskin

    YHC and Bullseye had a great time catching up, we usually meet up at this AO or No Toll (and an occasional Convergence). My first meeting with Bullseye was River Run with Doner Kabob and we ran the hills…brutal. This AO is far for YHC (about 30 minutes) and on top of all that left the Shovel Flag in the Parking Lot….OUCH. Hopefully I can get this back.

    Have a great weekend and I will SYITG….Cheers, CB!

  • Triangle of FIRE

    Three gloom amigos donned their sombreros for an encore performance in the deep SOJ. The PAX made a preliminary pact for something more than walking and less than yesterday’s beatdown, and the following ensued:

    The THANG:

    COP #1:

    • Mosey the Bball Courts
    • Variable Wamerama IC, keeping the reps low and slow, just the way Wilson likes it

    COP #2:

    • LINDSEY on the Court
    • Squats 30/25/20/15/10
    • Box Cutters 10/15/20/25/30

    COP #3:

    • Mosey down to the Track
    • x4 Laps around the track, stopping every quarter for 10+ Reps in Dealers Choice fashion
    • Unwind with a reverso lap with 5+ reps each quarter

    COP #4:

    • Mosey up to the school
    • Wilson directed some Wall Sits
    • Honeymoon found us a smooth space for Mary
    • YHC led some Mary IC
    • TRIANGLE OF FIRE (x3 sets of x5 Merkins each, passed around)
    • Last 2 min of stretching

    Mosey BTTF for COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Looking at the Q sheet last night, YHC noted two things – 1) Garbage Plate was taking the reins at The Forge, and 2) there was a blank space for Timberwolf. With the Tour under way, seemed like a good time to drive waaaaay down yonder and give the Timberwolf PAX a break from basketball. The gloom was deep upon arrival, but the slim shady New Market clown car arrived to ensure YHC wasn’t doing to Solo Q. After the sweatfest served at SOT yesterday, having Honeymoon’s ankle to be careful with, and YHC (again) having Zero plans in the hopper, the PAX agreed we’d keep it mellow. Turned out to be a genuinely decent workout with all the right warming up and cooling down incorporated, and of course the Wilson comedy club helped pass the time. Thx for having me gents. SYITG, YHC, DTH

  • Do Unto Others…

    Nine converged in the sweltering gloomidity of SOT, seven to join Tryhard in a make-it-up-as-you-go sweatfest, and one taking it slow nursing a basketball injury. Here’s what went down:

    The THANG:

    The first “few” Pearls:

    • Slaughter Bearpee Start around the mini island
    • DQ’s IC
    • Mosey to the upper field
    • Imperial Squat Walkers IC
    • R.Soldiers IC
    • Mosey to the lower lot
    • Incline Merkins IC
    • Carousel Planks both ways
    • Rapid Curb Step-ups IC
    • Mosey to the benches
    • Big O’s both ways
    • Decline Merkins
    • Mosey to the far side of the track
    • More Mary… (cant remember)
    • Mosey around the track

    COP #7:

    • DORA at the track
    • x100 Big-O’s
    • x200 Flutters (2-ct)
    • x300 Oblique Crunches
    • Other guy runs across field & back

    COP #8:

    • Mosey over to the grassy hill
    • Partner up
    • x25 Dying Boxing Cockroaches each
    • Bear crawl to the top
    • Repeato x25 DBC’s each

    COP #9:

    • Mosey to the track front
    • OLD HUNDRED:
    • Q calls an exercise, first PAX to reach rep number calls out and entire PAX runs to other side of track for next set
    • x100 SSH
    • x90 Mtn Climbers (single ct)
    • x80 Freddie M’s (single ct)
    • x70 LBC’s
    • Audible to do Sprints width of football field instead of running track between sets
    • x60 Squats
    • x50 Incline Merkins
    • x40 Heels to Heaven
    • x30 Dips
    • x20 WWII

    Mosey BTTF:

    • x10 Burpee Finale

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Solid crew this morning with a few SOJ regulars, the New Market clown car, and a very welcome surprise to have Tater travel down south. YHC hadn’t a clue as to what was in store, but for this worthy band of brothers the collective Pearls made for a mighty fine treasure hunt in the end. Always a joy and honor to lead you men. By Grace, Tryhard

  • Pucker up

    15 road warriors showed up for a Sunny and 72 degree run this morning. The route was real simple as I affectionately call this the Pucker route where you run across the Hugenot Bridge and take the curling ramp to Riverside Drive East and run for 22.5 minutes then turn around. This was a great workout for all levels and being more flat than most all other Spider Run routes made for a faster pace for most everyone this morning. A lot of mumble chatter on the ‘Bat Cave’ and it’s origin as some of the runners were not familiar with this part of the route.

    Namerama, Numberama, YHC took us out in Prayer

    Moleskin

    This was a peaceful run this morning especially at the River with minimal traffic and left much time to reflect. It was great to see some faces that I have not seen in awhile and look forward to seeing you again in the gloom. Cheers….CB!

    Announcements:

    F3 Baseball event at the Diamond – contact Bone Thugs if you may be interested as he is finalizing the tickets later this evening.

    BRR – Contact TYA if you are interested in participating.

    Retreat is coming up on Weekend of September 25, contact Gomer Pyle to learn more about this event.

  • Killer B at Hoedown

    12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down:

    COP

    We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins.

    THANG

    We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We all line up on the starting line perform 10 burpees and broad jump 15 yards, stop at the glowstick and perform 10 2ct Bonnie Blairs (aka Ball dippers). Broad jump 15 yards, stop at the glow stick and 10 WW2 (Big Boy with out standing up) sit ups, broad jump 10 yards and perform 10 LBC’s. We then Bearcrawl back tot he starting line. We Al Gore for the 6 and this would be one complete rotation. We do this 3 more times for 4 total rotations.

    We then divide into groups of 3 for a triple check, P1 runs lap around the field as the timer, P2 performs squats, P3 bench dips. It was great partnering with Pucker and Pigskin on this one.

    We then mosey to the pull up bars and had everyone perform 10 pull ups in any fashion(2 sets of 5, 3 sets of 3 and 1 pull up, etc…), or they could modify with jerkins.

    Mosey back to the flag for 3 minutes of stretching.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    So YHC blew the dust off a classic workout from a couple of years ago. The Killer B was part of the Iron Pax Challenge and was YHC’s first taste of this special workout format and competition. Keeping the PAX together rather than trying to race each other to finish 4 rotations made for a nice steady burn this morning and we were all soaked. It was great to see some new faces and some I had not seen in awhile.

    Announcements

    Baseball Picnic Event this Saturday, July 31, 2021.

    Homerun Derby Tomorrow – EF Hutton is leading this great get together for all the sluggers in the PAX.

    Have a great week gents, it was an honor to lead this morning and I will see you in the gloom, Cheers….CB!

  • And the Cradle Will Rock

    High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure:

    Mosey to the large parking lot for warmups consisting of:
    Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang.

    Mosey to the baseball field for exercise one:
    10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age. Offshore recommended Van Halen Burpees for the final round, which was an added challenge.

    Mosey to the Nature Center area for Exercise Two:

    All together Triple Check with Pole Smokers (20 count), Murder Gorillas across the face of the hill, run to the Nature Center and back.

    Back to the Flag for Numbers/Names/Announcements

    YHC took us out.

    Final thoughts:

    If you haven’t had a chance to check out Rock N Roll, I would highly recommend it. Park is huge with many different areas to utilize. No diddlers in sight!

    Shout out to Florence for getting this thing organized.

    Very impressed with Nike this morning – dude was pushing himself and showed a lot of determination. Keep posting!

    To tie everything together on the backblast, I was trying to think of a Van Halen song with the word “rock” in it. I am sure there are many others. Feel free to discuss amongst yourselves and/or comment below.



  • Off Grid Grind

    The Forge School welcomed four pupils of the Gloom for a Field trip day. According to the hazy red sunrise, here’s where the PAX ventured to find their beloved beatdown:

    The THANG:

    SLAUGHTER START: Bearpees – x10 reps of bear crawl x5 paces followed by a Burpee

    COP #1:

    • Circle up for the usual Tryhard Warmerama – a comprehensive review of the Lexicon, getting everything stretched and warmed up, top to bottom

    COP #2:

    • Mosey the 1/4 mile to Tyhard’s House 
    • Grab a couple Bricks and mosey to the bottom of THE Stratford Hill
    • BRICK DORA:
    • x100 Shoulder Tap Brick Merkins
    • x200 Brick Am. Ham’s (single ct)
    • x300 Squat Overhead Brick Press (audible after the first 100 to be just squats with the bricks in hand)
    • Moving partner carries bricks via Bernie Sanders up hill to mailbox (x40 yards), then simple Mosey back down

    COP #3:

    • Keep your Partner to surmount the hill
    • P1 – Brick Lunges (carrying x4) uphill
    • P2 – x5 WWII (feet uphill), then Bear Crawl to catch P1 and switch
    • Return Bricks

    COP #4:

    • Mosey BTTF
    • x1 min of Flutters OYO

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: YHC enjoyed the company of a few of the finest Forge PAX. The inspiration to bring the PAX over to YHC’s house came after the Snuff clown car yesterday, but in true Summer Tour style, Snuff chose Timberwolf this AM and missed the field trip. Your loss bro! JK, we’ll return to that massive hill again sometime soon. Thx for sharing the morning with me gents! SYITG, YHC, DTH

  • Gypsy Route at Tomato Run

    Well the summer tour is in force as we had a guest from the West End show up for a run. YHC was notified the night before by Gypsy that he was planning to attend and Phonics and Hash showed up to the party to ensure he had a great tour of our AO. They busted out close to 6 miles. YHC and Opus ran a 4 mile route. See routes below as Gypsy also ran about 1.5 miles to warm up for our run.

    Route of Gypsy, Hash and Phonics..great work Gents!
    Opus and Corned Beef route

    Numberama, Namerama, Phonics took us out.

    Great run gents…have a great weekend…cheers…CB!

  • Wild in the Streets

    8 grizzled gloom veterans and 2 young whipper snappers linked up at Huguenot High for another round of the Forge. With YHC’s incredible playlist in the background, the atmosphere was set for an epic affair. Here is a summary for your viewing pleasure:

    Mosey to the Elementary School. At each light do ascending WWII sit ups. Started with one and worked our way up to 10 or so.

    Warm-up with questionable cadence that consisted of:
    Don Quixote’s, Arm Circles, Helicopters, Incline Merkins, Freddie Mercuries, Dead Man Hang, Cherry Pickers.

    Mosey to the lower parking lot for Exercise One:

    The Mystery Box: One man pulls a card out of the Mystery Box and calls that exercise. He runs to the top of the hill with the medicine ball while the PAX performs said exercise. Rotate down the line.

    Exercises completed were as follows:

    Burpees
    Copperhead Squats
    Incline Merkins
    Carolina Dry Docks
    Lt. Dan’s
    Monkey Humpers
    Crawl Bear across parking lot
    Hand release Merkins
    Hello Dolly’s
    American Hammers
    Sprints w/10 Second rest between
    Lunges
    Jump Squats

    Mountain Climbers

    Exercise Two: Everyone holds plank position. While listening to Wild in the Streets by The Circle Jerks – do a Merkin every time you hear the word “wild.”
    Total of 34 Merkins and 2 minutes 34 seconds of planking.

    Back to the flag for numbers/names/announcements.

    YHC lead us out.

    Final Thoughts: Great effort by all today! Was particularly impressed by the 2.0’s, who ignored my suggestion of not using the medicine ball on the run.

    The Mystery Box is retired to the closet, but will surely make future appearances.

    Predictably, YHC’s playlist received mixed reviews; although dare I say leaning positive?? Next time I will just play the Back in Black album in its entirety so everyone is happy.

  • Chiseling a HIM

    The heavens declared 8 warriors worthy to ascend the mighty Ridge, including one yet to earn his place among the brotherhood. According to legend, and the gawking herd of pay-up-to-workout “Reload” clowns cramping our parking area, this is what transpired:

    The THANG:

    COP #1:

    • Mosey up to the grass field and circle up for Welcome, F3 Disclaimer, and a fair number of Tryhard-style Warmerama exercises in-cadence, broken up with short runs around the lacrosse goals
    • Holding elbow plank at the end, YHC provided a little review of the F3 principles and outline

    COP #2:

    • Mosey to the base of Heartbreak Ridge
    • Partner Up
    • Complete x3 rounds of:
    • x20 PLT’s each at the bottom
    • Run to the top
    • x10 Booyah Merkins at the top
    • Run to the bottom
    • Close out with x1 Bernie to the top, and x1 Bearcrawl to the top

    COP #3:

    • Mosey over to the Jerkin Gym
    • ELEVENS:
    • Jerkins 10 —> 1
    • Dips on the bleachers 1 —> 10

    COP #4:

    • Mosey back up to the field and partner up for a Mini-Dora
    • x50 WWII’s
    • x100 Merkins
    • x150 Squats

    Mosey BTTF:

    • x10 Merkins of excellent quality completed in pro-F3 style with loud cadence called (for the crowd of wannabes)

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: This morning marked a monumental day for YHC see his old friend Joe Ferguson, FNG “Chisel” (he’s a carpenter) finally answer the call to HIM-ism. Without any premeditated plans made whatsoever, YHC framed the workout around showing Chisel the AO and keeping things simple but challenging. He kept up easily as we all enjoyed a solid beatdown, and the 8 HIM’s in attendance glistened like gladiators in the morning light (OK, we were suuuuper gross and sweaty with the 1000% humidity). But we still represented F3RVA well, and I’m sure the prowess of our feats of strength will be told around the tables of those “Reload” members wondering how they might too workout for free. Looking at their website, apparently they pay $12 each for 60 minutes of clipboard-led routines (dumbbells and resistance bands provided…) and they’ll be a regular invasion of the Quioccasin parking lot. I was honestly tempted to drop some literature about F3RVA, but figured that’d be poor form.  Thanks as always for permitting me to lead. YHC, Tryhard