Tag: F3RVA Summer Tour

  • Starbucks and Swingers

    A quintet of early risers descended upon the River Road Baptist Church parking lot to see what YHC had in store. No rain, but the dewy thickness of August was certainly present. 5 am sharp and no lights needed, lets begin:

    Mosey to church patio for warmarama that included the following: Dead Man Hang, DQ’s, Helicopters, Plank Jacks, Heels to Heaven and the ever popular Scorpion Kicks (still not sure what this accomplishes). Everyone seemed warm, lets move.

    THE THANG:

    Mosey to church parking lot for 7 of Diamonds. 4 corners of the parking lot with the following exercises at each corner. FRB (Front/Fast Running Bastard) picks the resting exercise until the arrival of the six. Exercises included 7 Hand Release Merkins, 14 2 count Ball Dippers, 21 World War II’s, 28 Monkey Humpers (for those regulars on vacation), 21 American Hammers (2 count), 14 Carolina Dry Docks, 7 Burpees (by popular demand).

    Mosey across River Road to small parking lot to collect coupons. TABATA time. 45 seconds of exercise 15 seconds of rest. 4 rounds of each exercise then run a lap. Exercises included Chest Press w/coupon (run a lap), Block Pulls w/ coupon (run a lap), Alabama Softball Players (thank you Honeydo for the rename) – return coupons then run a lap. BTTF.

    Numbers, Names, Announcements. YHC took us out. Upchuck and Oyster headed off for coffee afterwards.

    Lot going on in September. See slack for details. Prayers for Upchuck as he travels to the Northwest for family vaca. Prayers to those in Afghanistan. Thank you gentlemen for the opportunity to lead. This is a great group of guys that always brings joy to my day.

    NMS: Good to Oyster as he continues on the summer tour. 2 stops left – crushing it. Not much mumble chatter outside of some complaints on the modify selections by some of the PAX. Burpees should not be considered a resting exercise. TABATA with coupons was more difficult than imagined. YHC will rethink of more social exercises in the future. Title comes from the text chatter as many of the regulars are on vaca this week. New Starbucks coming to River Road Shopping center. Seems Handshake and his M have found F3 and Fia neighbors at the beach.

  • “Everybody PLANK!”

    Veteran 2.0’s dragged their Dad’s from cozy fartsacks for a day in the park. Here’s how the animals got covered in fresh cut grass: 

    The THANG:

    COP #1:

    • Oreo pointed South, and the PAX moseyed to a grassy spot to warm up with a few standard IC reps 
    • Each 2.0 assisted by adding in some creative ideas, Somersaults being the most odd

    COP #2:

    • Disclaimer was provided each Dad would take a lead with the Potato, and Snuff was first to lay hands gently on the tepid earth fruit
    • Triple Check: LBC’s, Planks, and Run

    COP #3:

    • Snuff called a mosey to the Amphitheater for a Froggy Triple Check
    • P1 – Frog hops x4 steps (timer)
    • P2 – Froggy Humpers
    • P3 – Crunchy Frogs

    COP #4:

    • Potato was tossed to Splinter who organized Dad/2.0 teams for 2-3 rounds of running the Amphitheater loop while partner stayed in the bottom for exercise reps
    • YHC’s recollection of what exactly we did is getting fuzzy at this point since YHC was semi-successfully wrangling the two tiny 2.0’s to participate in some form/fashion

    COP #5:

    • Ascending the Amphitheater steps, each team rotated x5 dips with x3 step-ups on each step to the top
    • Then Splinter led the troop to the grass circle where ANIMALS was called, mostly zoo or aquarium types, and the PAX mimicked their movements across the space repeatedly…getting covered in freshly cut grass

    COP #6:

    • YHC believe’s Handshake took the reigns at this point with a mosey back to the top step of the Amphitheater 
    • Descend with alternated WWII & Merkin, x1 rep each step going down
    • YHC vaguely recalls something else being done in the pit before most folks were ready to call it quits

    Mosey BTTF for a Brief 3min of Mary by YHC, then circle up for COT:

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

    NMS:  Already exhausted from the Dogpile Q, and with absolutely nothing planned for Puppypile, YHC was eternally grateful to Snuff, Splinter, and Handshake for their masterful potato handling. Their older boys did a phenomenal job leading the way, while YHC’s mini-2.0’s provided the entertainment. Oreo at one point grabbed an invisible clipboard and attempted a Q-coup to command the PAX from stage in what (I’m sure) would have been a brutal beatdown…but of course the young warrior has still much to learn… Pleasure to have the older 2.0’s back in the Gloom after a pandemic hiatus, and hope we’ll get the full complement of RVA’s 2.0’s for the big 9/11 Dopgpile/Puppypile combo. Until then, YHC, Tryhard

  • Sweat Soup

    The sloppy gloom of Dogpile welcomed 16 HIM vets to cut water weight with the latest edition of Tryhard Or Die Tryin! According to the groggy ?homeless couple nestled in their sleeping bags on the amphitheater stage, who we rudely awoke with our first COP, here’s how these fine men carved their names into the F3RVA wall of fame:

    The THANG:

    COP #1:

    • Mosey to the Amphitheater
    • Variable IC warmerama with interval ascents – either box jumps or bear crawl up the steps

    COP #2:

    • Mosey around to the Bowl
    • LINDSEY:
    • Dips 10/15/20/25/30
    • Merkins 30/25/20/15/10
    • Run between sides
    • Plankorama for the SIX

    COP #3:

    • Mosey to a flat grassy spot
    • CAPTAIN THOR:
    • WWII & Am.Ham’s, escalating from a 1:4 ratio up to 10:40

    COP #4:

    • Mosey to collect Coupons and circle up in the soft wet grass
    • Dealer’s Choice Round Robin to exercise some PAX for near-future CQ’s
    • Going around the circle, each PAX took a turn calling x10 reps IC of a block exercise – there was amazing variety in both exercises as well as ways to count cadence… 
    • Return blocks

    COP #5:

    • Mosey to the grass circle near the amphitheater
    • Partner up for Carousel Burpees 
    • Alternate carousel (plank walks) around circle with other guy doing x5 burpees

    Mosey BTTF for 3min of Mary

    COT:

    • Counterama # 16
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Having never had a legit audience for an F3 COP #1, YHC was torn between pride and caution when we discovered two older folks happily snoozing in their fartsacks on the amphitheater stage. Whether it was a hopeful deterrent to the predawn cadence or just a first morning habit, the man lighting up a cigarette while cooly watching our performance certainly lended an air of drama. It was unusual to say the least. Anyway, following a recent pattern for Tryhard Q’s, today’s was also entirely unplanned. The PAX got their share of shoulder and ab work, and the diamond in the rough today was a little Cadence practice for the PAX calling 16 different coupon exercises. What variety! In the most part, the PAX would benefit from Upchuck’s Q school (details TBD), but generally everyone did a great job!!! And look out for Mr Roger’s VQ – he’s already working on a shovel flag for the big day! Proud to serve alongside such fine men. SYITG, YHC, DTH

  • Forward Straddle Hops

    The moist and misty gloom of the Forge welcomed four HIM’s to sharpen their steel. Impromptu was the name of the game, and audibles made their appearance at least twice. Here’s how:

    The THANG:

    COP #1:

    • F3 Welcome & Disclaimer
    • Moseycise with about a dozen mini (x12 IC) Pearls around the parking lot loops off Campbell

    COP #2:

    • Mosey back up to the small loop in front of the Middle school
    • DORA was called and the PAX were asked to choose some exercises… then, as only can be expected for weak suggestions, Burpees were called…ugh
    • x100 Burpees
    • x200 Flutters (2-ct)
    • x300 LBC’s
    • Moving partner circuits the loop, alternating between “Forward Straddle Hops” (think of a moving SSH) and BearCrawl …this sucked

    COP #3:

    • Mosey to the Amphitheater 
    • Quadruple Check:
    • P1 Donkey Kicks
    • P2 Freddie M’s
    • P3 Box Jumps steps
    • P4 Dips up on the picnic table
    • PAX completed the circuit x4 times

    Mosey BTTF for COT:

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

    NMS:   Coming off an awesome week of vaca, YHC’s fartsack had some extra gravitational pull this morning. But that’s one of the great things about signing up to Q – no excuses! YHC had burpees in mind for the Quadruple Check but (regretfully) had to implement them in the Dora, which really sucked. You wouldn’t think it, but traveling SSH’s are quite challenging. GP determined that doing it Bernie-style worked best while Doozy preferred a Side-hopping SSH. Pretty sure Chaplain just powered through broad jump style with a little arm flapping thrown in the mix. Doozy was kind enough to encourage YHC not to give up, and Garbage Plate carried YHC’s struggling butt across the finish line. Thx fellas. SYITG, YHC, Tryhard

  • Late to the Party

    YHC was coming in hot as work sometimes weighs in. Jump out of the car and mosey to the COP to:

    COP

    The COP was in full force(Thank you Lockjaw) and we performed the following: 10 SSH, 10 Helicopters, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 copper head squats, 10 4 ct American Hammers, 10 Alabama Prom dates 10 dying cockroaches, 10 scorpions and 20 merkins.

    THANG

    We mosey to the playground to what seemed smaller aka Shorter pull up stations. So with 5 gents we set up the following: P1 – runs lap around the soccer field as the timer, P2 – Jump Squats, P3 step ups, P4 – Pull ups on bars, and P5 bench dips. We did three rotations of this routine.

    Mosey over to the second soccer field and we start at goal (Bro Code here for this routine), bear crawl to 1st power pole, lunge to pick up truck, bernie saunders to next power pole, AYG to other goal, mosey back, have Dial Up do a 20 count, FEBA and rinse and repeat. We walk back to start goal as recovery, rinse repeat an mosey from finish pole to Sprint Tree triangle. We set up 5 stations P1- Burpees, P2 – Flutter kicks, P3 – LBC’s, P4 – Al Gore and P5 runs to 3 trees in a small triangle. All rotate stations until all PAX has performed the exercise at each station, we rinse and repeat 2 more times and run to the School wall for 3 sets of 15 Donkey Kicks then wall sit for 20 seconds.

    We finally do a slow cool down mosey to Ring of Fire of Boat Canoe for 3 minutes then stretch for 2 minutes.

    Numberama, Namerama, YHC took us out in prayer.

    Announcements

    Honeydew is having Beer and Salsa after a 5pm Run on Wednesday August, please let him know if you plan to attend.

    Vinny’s Field Day Sept 18 @ 7am at Dog Pile:

    Team Captains are:

    City Proper – TYA

    DaVille – Corned Beef

    Tuckahoe – TBD

    Southside – TBD

    More to come on this exciting event, contact TYA and Vinny to learn more!

    We discussed the Iron Pax Challenge see link below for information and sign up. We will use Punisher as a workout site option for this challenge during the month of September

    https://f3greenwood.com/category/pre-blast/

    Great workout this evening gents as it wan an honor to lead…Have a great week and I will See you in the Gloom…Cheers!!! CB

  • Bojangling with Boberry

    4 Davillians and a visitor from south of the wall enjoy some cooler temps and got in their weekly run

    Route – Reverse Rutland/Knollwood minus the Cool Forest Trail but of course include the Bojangles loop for a little over 4 miles

    Great to have Boberry join us this monring. First time he has been back since the Davillian relays and got lost in Knollwood. This time we made sure to call out the turns so he didn’t have to run a 10k again

    SPIT ON THAT!!

  • Freezy on the Sidewalk

    Two SOJ veterans and a single summer tourist made up a trio of hardened HIMS that decended onto the FORGE to see what was in store for a Last Call Q. 5.30 came, lets mosey

    Downhill mosey to the cul-de-sac for F3 welcome and disclaimer (are we at No Toll or Forge?). Exercises soon followed to warm the aching bones. Everyone looked good to go, lets get it on:

    THE THANG –

    1st up was a Triple Check. Balls to the Wall, Imperial Squat Walkers, Timer runs to the 3rd, 4th then 5th light pole depending on the round. Thank you Doozy for the idea.

    Next up – Light Pole 11’s with Merkins and 2 count Mountain Climbers

    For the Finale – Mt Chaplain Prostitute Style. Starting at the low parking lot – 5 jerkins on the rail. Run to next parking lot, 10 WW2’s, then back to the rail for 5 jerkins. Repeat 10 WW2’s then Bearcrawl up Mt Chaplain to next parking lot for 15 Carolina Dry Docks. Return down Mr. Chaplain for WW2’s & Jerkins. Rinse and Repeat stopping at every parking lot for an exercise – 20 Shoulder Taps (2-count), 15 American Hammers (2-count), 10 Squats, finishing with 5 burpees. PAX crushed this, completing the Burpees at the flag.

    Numbers, Names, Announcements, YHC took us out.

    Announcements –

    HDHH – Wednesday August 11, Run and 5, Salsa at 6 – Honeydo hosting

    Sip and See Retreat in September in Amelia – make a day or stay the night, plenty of options as long as jorts are worn.

    Field Day – Dogpile in September.

    NMS: Lower numbers due to vacations, summer tour or the dislike of YHC’s bathing protest. Either way Doozy and Gypsy tore what was thought to be a tough workout. Mt Chaplain was extra slippery with the grass cutting ban currently being enforced in the City of Richmond. During the workout, a silver sedan with Freezy vanity tags decided the sidewalk was the best route to get to her destination and was not ashamed to cruise around the school on the walking surface. Never know what to expect at South of the River. Great conversation afterwards with Gypsy and Doozy. Great to see Gypsy making the rounds on the tour. Hopefully he will continue to join us in the future. Great work boys.

  • 5 Card Stud(s)

    5 Studs showed up to WDog to see what was in the cards – here’s how it went down:

    The THANG:

    COP #1:

    • Mosey over to a parch of lit lawn
    • Circle up for a lengthy variety of Tryhard Wamrerama IC

    COP #2:

    • Mosey down to the bottom of the Amphitheater and stretch while Tryhard sets up the speaker and reveals the F3 Beatdown Deck
    • The PAX completed x5 sets of x5 cards each set, with a run to the top of the steps after each set

    Mosey BTTF for COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Cooler temps and YHC departing for a week of vaca today meant a ground and pound routine was needed – and nothing does this better than the F3 Deck in the Amphitheater. The PAX approved of the variety and challenge the cards provided, and Gigabite did a phenomenal job putting in the work. In fact the young man paid tribute to the deck by spilling merlot, but respectfully completed AFTER our intimate little COT ball of man. YHC has really enjoyed the Summer Tour getting back out to all the AO’s. Appreciate ya’ll letting me take the lead today. SYITG, YHC, Tryhard

  • Small Contingent

    4 showed up for a Tuesday morning workout and here is what went down:

    COP

    Long Mosey to the Basketball courts at rear of Chickahominy Middle School where we circled up for 20 SSH, 10 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 15 Helicopters, 15 Arm circles (10 small 5 big) Reverso, 20 4ct American Hammers, 10 4ct Freddie Mercuries, 10 Scorpions and 20 merkins.

    THANG

    We short mosey to the pull up bars and partner up P1 – starts a pull up routine where he performs 5 pull ups, 10 merkins and 15 squats while P2 runs suicides until P1 is complete with routine. Then P2 performs 5 Pull Ups, 10 Merkins and 15 squats while P1 runs suicides. We flip flop until each partner completes 10 Reps

    We then Mosey to the back of the School switch partners for touch a tree. P1 touches 6 trees then returns as the timer, P2 performs Flutter kicks then P2 touches 6 trees while P1 flutter kicks. We do this routine two more rotations; however, we perform LBC’s for the last 2 reps. We mosey back to parked cars.

    Numberama, Namerama, Spike took us out in prayer.

    Great workout this morning Gents, It was an honor to lead and Have a great week! Cheers…CB

  • FNG Bees to the Ultimate Honey

    Heartbreak hosted the last Ultimate Frisbee for the season, landing two awesome FNG’s into our brotherhood. 

    The morning started with Chaplain joining YHC for the ride up from SOJ, rolling up to QMS in time to witness some tension between Pinto and the new workout crew’s boss lady telling him to move his car out of “their” planned workout area. YHC was also asked to move…and YHC suggested they put their cones out earlier to avoid this little misunderstanding in future… 

    With a mash-up of vets and FNG’s from all over, YHC led the PAX in a little moseyrama around the field and a brief COP for warming up and stretching the necessities. 

    Rules were explained, teams divided into uneven numbers (6v7) based on dark(er) and light(er) shirts, and PULL! the game started. It was initially gloomy enough to make visualizing teammates challenging, but the neon frisbee at least stuck out. 

    The Light 6-man Team kept the lead initially, but then the Dark 7-man team finally pulled past at the 4-4 mark, ultimately winning 7-4.  Everyone did a great job avoiding injuries, and YHC was definitely soaked with sweat by the end in spite of cooler temps this AM. 

    With 2 minutes to spare, game was called, cones gathered, and the PAX circled up for a quick fire Ring of Fire and a little stretching.

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: A big welcome to TERMITE (VMI class of ’95, Engineer, recruited by Shakedown) and to COUPON (friend of Carfax, originally from the Congo, working at Beth Bath & Beyond…hence the “Coupon”). Look forward to seeing these gentlemen around the West End! SYITG, YHC, DTH