Tag: F3RVA Summer Tour

  • Sweatfest of Truth

    7 gloom bros left the solo Doozy runner in the dust to tackle today’s pain train shenanigans – here’s how down-ranger AOL almost lost his lunch:

    The THANG: 

    WARMERAMA: 

    • Mosey down to the track and circle up at the bottom of the grassy hill
    • Welcome & Disclaimer
    • Variable IC Reps at the bottom and top of hill, variable movements called between sets

    COP #1: 

    • Step onto the field and line up at one end for the DIME POUNDER COUNTDOWN:
    • Think Quarter Pounder, but with 10 yard intervals, and done in reverse order
    • Sprint to the end, complete x100 SSH’s, Bernie back to start (…switched over to track to honor the preponderance of FIELD CLOSED signs…)
    • Sprint to 90 yard mark, x90 LBC’s, Bernie back to start
    • 80yd, x80 Calf Raises
    • 70yd, x70 Plank Jacks
    • 60yd, x60 Monkey Humpers (2-ct) 
    • 50yd, x50 Mtn Climbers (2-ct)
    • 40yd, x40 Squats
    • 30yd, x30 WWII’s
    • 20yd, x20 Flutters (2-ct)
    • 10yd, x10 Burpees

    COP #2:

    • Mosey up to the practice field and partner up for a HUNDORA (x100 Reps per Round, x3 Rounds, different partner each round)
    • Round 1 – x100 Alternate CNMerkins with Werkins
    • Round 2 – x100 Leg Raises
    • Round 3 – x100 Ball Dippers (2-ct)
    • Moving partner runs width of Field and back

    COP #4: 

    • Mosey up to the school’s brick wall for DONKEY KICK-OFF’s
    • x5, 5 sec hold
    • x10, 5 sec hold
    • x15, 5 sec hold
    • x20, donezo

    Mosey BTTF for COT:

    • Counterama # 7 (with Doozy 8)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  YHC has been burned with solo-Q’s at SOT in the past, so it was great to have a solid mix of SOJ’ers and one HIM from Ohio for this Summer Tour beatdown. Efforts were made to convince Doozy to join us and make it a perfect 8-PAX but he wasn’t havin it. BAMF that he is, Herme pushed through the pain for his third beatdown in 24hr having attended a Men’s Alliance last night. YHC has heard mixed reviews on the duration, if not also the depth of difficulty, on the MA workouts, but Herme testifies the push with coupons for 30min deserves a nod. Maybe someday when the timeframe doesn’t completely conflict with family time, I’ll try it out. Great to have AOL join us and proclaim the brutality of RVA beatdowns (he attended a Pigskin whoopin at Howdown as well). Keep posting fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Convergence Field Day tomorrow! 7am at Forrest Hill Park
    • Next Tue AM Homerun Derby (instead of NoToll
    • Next Tue PM 2nd F at Snuff’s Pool

    Prayer Requests:

    • AOL safe travels
    • Friends and family members battling cancer and other serious illness/injury

  • Groaning Ridge

    8 HIM’s with an appreciation for cool temps and hard things assembled at Heartbreak for the annual DYH summer tour Q. No frisbees or cabers, just a classic ride on the pain train. Here’s what the aged vet witnessed as he stood saluting the shovel flag for the duration of the beatdown:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the track
    • MORNING CALL at the pullup bars (all PAX plank while individuals take turns to shout nickname & complete x5 Merkins until all PAX complete, and planking PAX complete incline merkins for every pullup done)
    • Mosey and circle up on the field
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Partner up for a FIELD KILODORA
    • While one partner runs to next corner and back, other partner completes reps, when reps for a given exercise completed, partners move to the next corner
    • x100 Merkins
    • x200 Lunges (single-count)
    • x300 LBC’s
    • x400 SSH’s

    COP #2:

    • Mosey over to Heartbreak Ridge
    • Let’s play TWENTY-ONE
    • Bottom x20 —> 1 Mountain Climbers
    • Top x1 —> 20 American Hammers (2-ct)
    • The Q got down to x8 Mtn Climbers before we called TIME

    Mosey BTTF for COT:

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

    NMS:  Aaaahhhh yes, good old Heartbreak Ridge where once upon a time I did my VQ. Love these fellas. That said, it was disturbing to start the day with the sound of Senior Frog repeatedly grunting his own name – perhaps the Q might have better explained the Morning Call routine before we started? That’s OK, he made up for it by “complementing” the OPUS reps, which if you think about it, are really just super slow burpees. The KILO-Dora (1000 reps) didn’t disappoint and we covered a lot of distance and time completing it, really only leaving about 13 minutes for the 21’s. After hearing the chorus of groans that issued from the PAX upon learning of our final destination, the Q decided the AO might be better called “Groaning Ridge” …but it was a solid burn to end our time, and the PAX appreciated it, even though they hated it. The Summer Tour continues! SYITG another time soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • DRY JULY – join us, give something up, get stronger and healthier!
    • Book Club – 7pm tonight at Dunkin (Pump & Patterson)
    • Thur, July 4th Convergence, Forrest Hill Park – FIELD DAY (bring your families!)
    • Next Tue West End Lunch & SOJ 2nd F 

  • Should’ve Known

    With Oyster vacating and Hitchhiker a week removed from baby 3, YHC should’ve known pickleball was a long shot.  No lessons were learned from Bulkhead’s solo outing a week ago.  YHC did a workout deemed too hard for Iron Pax.  Trust me on that one.

  • Namesake Shenanigans

    5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:

    The THANG: 

    WARMERAMA: 

    • Mosey up to the entrance field and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the Football Field for the BERMUDA BEAST
    • Total of 7 stops including field-end with x7 reps of each exercise at each stop
    • B – Burpees
    • E – Elbow Slides
    • R – Rosalita Dips
    • M – Merkins
    • U – Ukrainian Soldiers
    • D – Dippers (Ball, 2-ct)
    • A – Am Hammers (2-ct)

    COP #2:

    • Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
    • Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero

    Mosey BTTF:

    • Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
    • x10 Werkins
    • x10 Merkins
    • x10 Diamond M’s
    • x10 Carolina DD’s

    COT:

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

    NMS:  Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
    • July 4th FIELD DAY Convergence, 7am at Forrest Hill Park

    Prayer Requests:

    • Big Rig’s M seeking new job
    • State Farm’s M health
    • Posh’s son with a bad rash
    • Pool Boy’s friend Tommy recovery after recent vehicle accident

  • DaPuppyPile

    10 Davillians/Summer Tourists + 15 2.0’s as well as 2 early runner that left early. Came out for Daville’s summer 2.0 friendly workout

    According to Phonics’ explanation for the morning (during a future run day), this how it went down

    Mosey over to the soccer field

    Spit’s Q

    COP (ALL IC) – SSH, Helicopters, Hillbillies, WWII Situps, Merkins, Arm Circles

    Corned Beef’s Q

    Field Exercises – Using the lines on the field as stopping points we completed varies exercises including different lunges, karaoke, Bear Crawl/Crawl Bear, and the 2.0’s finished with some sprints while the Dad’s cheered them on!

    Bulkhead’s Q

    Ultimate Freebee – Splitting teams up with families standing together (other than Trail Mix Squad of 7). When one team completes a TD the other team runs to the other side and completed 10 SSH’s before play resumed.

    Mosey back to the Shovel Flags

    Numberrama, Namerama, Announcements, Opus took us out

    Pre Workout – Mr. Holland, Opus, and Helix showed up at our normal time for a pre run with Mr Holland & Helix leaving afterwards

    MOLESKIN

    WOW! Amazing turn out this morning with 12 of our 15 2.0’s being their first workout! Highlights from workout:

    • Name (Handshake Oldest 2.0) was the MVP of Ultimate Frisbee with 2 TD’s. According Phonics “That boy is a competitor
    • T-Claps to Trail Mix bring all of his 6 2.0’s out this morning
    • Glad to have Bootleg and Handshake along with their 2.0’s join us this morning
    • Thanks to Bulkhead & Corned Beef for helping YHC’s with the workout and providing the drinks, coffee, and donuts for the post workout 2ndF time

    SPIT ON THAT WHILE DRAWING 4 FOR AN AMERICAN GIRL!!

  • The Return of Vinny’s Poison Ivy?

    Eight pathfinders jumped into the Gloom in the latest edition of The Dogpile. Temperatures were 70 and sunny. According to the couples admiring our form on the Vita Trail, the following might have happened:

    Mosey towards the normal circle, then veer 90 degrees to the small field in front of the green / muraled storage unit for the COP.

    Little baby crunches (to start!) x20
    Flutter kicks
    WWIIs
    Hand release / Da’Shawn Watson Merkins (no hands!)
    SSHs

    Let’s mosey to the small triangle where the road into the park meets the small parking lot next to the Grand Field. Not a place we usually use. Partner up for Touch-a-Tree.

    Rounds of 4, 6, and 8 trees. Ab exercise while the runner runs.

    Mosey to the Street of Despair. 5 merkins at every lamp post. Unless you want to do them on the sidewalk, in which case 6 merkins. On the grass, 20 merkins per pole. Circle up at the former Police Statue circle. Find a different partner for an oldie, but goodie.

    Partner 1, WWIIs.
    Partner 2, climb the hill adjacent to the water storage pond (under construction).

    The grass was cut, and therefore only 3-5 inches deep, much deeper than it looks. PAX will keep us informed on whether Vinny’s Poison Ivy makes an appearance.

    Mosey to the VITA Trail.

    Bro-code run, stopping at each exercise apparatus. Actual equipment only. Birdhouses and just-a-sign do not count. 3 finger-tip or diamond merkins plus 3 WWIIs at each stop.

    Halfway through, the PAX found some shade and an audience for fire-hydrants (look it up). Much fun was had by all.

    Continue the circuit, but switch to 3 Chuck Norris merkins and 3 V-ups.

    Trot across Park Avenue to the four yellow boulders along the entrance driveway. The PAX moseys past these regularly, but rarely uses them. Today, we did. Partner up (with a new partner):

    Partner 1: Mosey to the tree / port-o-potty.
    Partner 2: Alternating rounds of either 10 incline merkins or 10 decline merkins plus a Dealer’s Choice ab exercise until Partner 1 returns. PAX felt like this was 10 rounds. Close.

    Mosey BTTVSF. 50 burpees called, but time, so sadly, no burpees.

    Numbers, names, and Oyster took us out.

    Announcements:

    Hopefully, a successful launch at The Iron Bridge today. Looking forward to hearing how that went.

    Monday, The Alamo, 5:30 a.m., our Brother Wildcat will run us ragged in advance of his next doctor’s appointment. Be there for the man.

    Summer Tour continues. Let’s do it.

    July 4, Convergence, Batteau (meet at the Stone House), 7:00 a.m. City Proper hosting?

    August 21, First Watch, join me in celebrating my father’s 100th birthday. River Road Church, Baptist. 05:00.

    Late September, F3RVA’s 10th Anniversary workout. Convergence. Dogpile. Please reach out to Gomer or Rosie. We need guys to contribute their time and energy for this effort. Lots of options for helping. Turn off your phone, put your clipboard to the side, and lend a hand. Let’s go!

    NMS: YHC arrived to an unexpected sight – a lone Kia abandoned at Dogpile by a grey-bearded 45/6ish year old gone for a pre-run. Nice work, Rosie.

    James River Heating / Cooling showed up, and promptly did nothing to make the temperatures more pleasant.

    The US Army showed up to explain how 2 really equals 4. Go figure. But, always nice to have an actual shovel flag, so boom. Board shorts, flip-flops, and a shovel flag. Nice start.

    Honeymoon brought another Kia, so now we have two.

    Nancy brought a beast of a car. Vrrrooom, vrrooom.

    Oyster arrived thinking YHC had tossed him the Q, and Hitchhiker quietly rounded out the PAX after dropping off his mother in law at the tanning salon.

    Prayer Request: Hitch is becoming a parent again (x3!) sometime this week. MIL in town for 3 weeks. 3 weeks. THREE weeks. Prayers for peace, patience, love, kindness, etc.

    Prayers for Wildcat, his family, and every PAX member who attempts to keep up with him on Monday. LFG!

  • The Humidity and Summer is back

    I called an audible at 525 in my head. I had an idea for something that had been in my head for a while yet with the number of people we had, it was best to save it for another time. 8 came out swing what I had in store for today. According to my Garmin, today’s workout was more recovery yet if you were there, it was 42 minutes intense and the last 3 chilled. Here we go:

    A little run down to the stop sign and back, then WARMARAMMA time(SSHs, Jazzercise, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, Merkins, LBCS, Alabama Prom Dates, then a little hip back stretch time to take off

    First up….a triple check with 8 we split into 2 4 man groups at the circle. Run up to Wilson’s place(I should have added 10 Monkey Humpers there), dorm at the bottom hand released merkins and reverse lunges. If we had more, from there we would have gone straight but at the intersection turned left

    The classic: DORA(100 Merkins, 200 squats, 300 LBCs) everyone was in high gear at that point it didn’t matter speed wise, we were putting in the work.

    A new thing I tried and will add it to future workouts there. Take the individual numbers on the mailbox, total it and do that exercise. From the top to the flag, there are 4 mailboxes so the 2 on the right(plank jacks) on the left(calf raises).

    To the coupon areas grab your rock of choice: we rotated the rocks doing a variety of exercises: presses, goblet squats, skull crushers etc. Nancy put it out there “off anyone calls burpees, there will beat rock in a windshield). No one did so the other half was up to the bars, 10 jerkinsn then back. With about 3 minutes left, back to the flag for a little broga, then a rarity where at 45 minutes we were done. Names, numbers, and a little prayer highlighted by Futon’s mom starting a new drug trial led by YHC to close things out

    I will put it out there… If you get winded or the heat is too much during a Q, please say something. we can take a little break or go to an area close by that will allow you to rest. If you need to take water or an electrolyte drink with you bring it. Remember, each time you come out it’s a journey for mind, body and soul. Have a good one see Slack for the latest news I will see you next time

  • Your Mom is How Much Younger Than Your Dad?

    6 quarter horses trotted up to the paddock for the latest edition of Currahee. Conditions remained constant at 70 and sunny. According to the guy shooting hoops at Godwin, the following might have happened.

    Route(s):

    Part A: Right on Pump. Left immediately onto Old Prescott. Run to the end of the Cul-de-Sac and back to the VSF.

    Part B: Run to the trail at the back middle of Godwin HS (up the steps). Exit onto Maremont. Immediate left onto Willowick. Right on Avenham. Right on Raintree. Left on Maremont (which loops around to Raintree). Right on Raintree. Left on Maremont back to the VSF.

    4 milers: Do Part A 1x and do Part B 2x

    5 milers: Do both Parts A and B 2x.

    6 milers: Do Part A 3x and do Part B 2x.

    Run in any order you choose. The PAX chose to stay together, except for Pigskin who was sighted on the Maremont loop lugging kettlebells.

    Numbers, names, and YHC took us out.

    Announcements:

    Tomorrow, lots of options. First and foremost, there is a new AO launching. The Iron Bridge. Goyne Park. Chester, VA. See Slack for time. State Farm has the Q. Be prepared to bring it.

    If you don’t fancy hanging with cool dudes at The Iron Bridge, you can always hang with Gypsy and the Expendables / Disposables / Despicables at The Gridiron, Redwood Original, F3RVA’s first (and therefore oldest, pun intended) AO. Wear your vest, and show your bottom rocker. Jax Teller has the Q.

    Or, trot yourself over to Les Dogpile at 06:00 where ole’ UpChuck will lead a set of slow stretching exercises for the hour. Rumors that the PAX will migrate to The Early Bird Biscuit Company at 06:30 are not true. They don’t open until 7.

    Monday, Davey Crockett himself has the Q at The Alamo. Come celebrate Wildcat’s birthday. Be there. Bring your Summer Tour passport. Special room rates at the Residence Inn Rountree.

    July 4th. Convergence. Forest Hill Park. Pickleball paddle not required, just a good set of gloves and preparedness for a sweat fest.

    August 21. First Watch. Come celebrate YHC’s father’s 100th birthday. Should be a hoot. 05:00.

    YHC believes there is a kid’s workout at DaPile this weekend as well, but double check with those fellas.

    NMS: Good chatter this morning across the 5 runners. Man, those are some good dudes. Special thanks to Mr. Rogers who clearly has a gift for listening. It will surprise no one that YHC did 90% of the talking, and Mr. Roger’s did 100% of the teaching. Super thankful for this line, “When do I get to be first?” (If you just thought, “yeah, what about me?” then you have missed the point.) Do things for other people. It’s not about you.

    July Challenge: what are you going to give up? YHC suggests…embellishing, bs’ing, changing things to fit yourself. This group is about being humble enough to ask for help, give help, and build through mutual help. If someone takes the time to give you help, chances are you should take it. If someone thinks, “Man, I don’t really need help,” that might be a good time to consider whether your colleagues would agree.

    BRR….still time to sign up for one of the biggest challenges F3RVA has to offer. Spend 2 days with your pals. Make friendships. Conquer many, many mountains. Grow yourself. Contact TYA for details. When he does not respond to your texts, ask for help.

    BTW, YHC is usually the winner with the answer to the Back Blast title at 15 years. But, not with this crowd. Two dads of these hombres clock in at 19 years older than Momma.

    UpChuck spits the bit.

  • Bucking Tradition

    Given the option of a traditional beatdown vs. some stupid fun, the answer was obvious.  Six men did the following.

    Mosey around the PCES parking lot and out to the soccer field.

    COP

    • Don Quixotes
    • Imperial Walkers
    • Jazzercises
    • Arm Circles
    • Overhead Claps
    • Michael Phelps
    • Copperhead Squats
    • Heels to Heaven
    • Suzanne Somers L/R
    • Hand Release Merkins
    • Plankorama
    • SSHs

    Mosey to the basketball court US map

    Stupid Fun # 1

    Bottle Flip

    • Hold plank and take turns attempting to land a bottle flip – 10 Merkins per miss for entire PAX, dish out 10 Burpees for a hit x 2 rounds

    Mosey to the playground

    Stupid Fun # 2

    Buckethole (Various exercises between turns)

    • Bag on the ground – 10 Jump Squats for PAX
    • Bag hits the bucket – 10 WWIIs for PAX
    • Bag in the bucket – Dish out 10 Burpees to PAX (1 by Trout, Blue Moon?, Surf n Turf?)

    Mosey over to the baseball diamond

    Stupid Fun # 3

    Home Run Derby (On Deck and In the Hole rotate exercises)

    • Ball in the air over the “fence” – Burpees for PAX while batter trots around the bases
    • Swing and a miss – Batter does Burpees and gets mocked
    • Anything else – SSHs

    Collect all equipment and mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    As YHC posed the question for a traditional workout or some games, Blue Moon was the lone holdout for traditional F3, while the majority was all in for some fun.  Due to the PAX’s ineptitude many merkins and squats were performed, nonetheless.  YHC isn’t much of a pitcher so the homer tally was few, but kudos to Trout and Spit for showing real power.  Anyone know the precise measurement of water for a regulation bottle flip?  Asking for a friend.  Thanks for the warm welcome.  Keep touring.

    ANNOUNCEMENTS

    2.0 workout at DaPile tomorrow 0700

    The Tour ’24 continues

  • The Jump Rope will eat YOU!

    YHC boarded his flight for Henrico this morning and slammed the bells around with some of RVa’s best! The temps were rising, tunes were blasting, and KB’s were swinging. Pigskin’s duckfoot might have seen the following…

    Warmarama

    • Intro/Disclaimer back near
    • SSH
    • UK’s
    • Oblique Raises
    • Good mornings (Slow)
    • Plank
      • F3 Mission, Credo, 5 Principles
        • 5 Rows/Side if miss
      • Name that Pax
        • 5 rows/side if wrong

    THE THANG

    • COP 1 – KB/Core SuperSets (Core IC)
      • 25 OH Press x Flying Squirrels
      • 25 Upright Rows x Nolan Ryans (Each Side)
      • 20 Single Snatch (10/arm) x Prom Dates
    • COP 2 – Kettlebell Relays
      • 2 Teams – 2 KB Stations, 1 jump rope, 1 Runner (timer)
        • Heaviest kettles at the end
        • Runner sprints down 1 side and bernie back
      • Rounds 1 and 2
        • Skull Crushers
        • Jump Rope
        • Sumo Squats
        • Run
      • Rounds 3 and 4
        • Curls
        • Jump rope
        • Oblique Raises
        • Run
    • COP 3 – Kettle Inch Worms
      • 25 Swings, Inch worm merkins down and back
      • 25 mini squats, Inch worm merkins down and back
    • Finisher – Mary
      • WW3 Situps
      • American Hammers
    • Names, Numbers
    • Announcements: Forest Hill convergence for July 4
    • YHC Closed out in prayer

    I’ve hit circus a few times in my year at F3RVa and always love it. The kettlebell builds some unique strength, and it was a blast working in some coordination and speedwork with the jump ropes. Props to Gaudi for pushing me hard on the runs. Thanks for letting me travel up for the beatdown. SYITG!

    -State Farm