Tag: Off The Books

  • The Action was in the Bleachers

    4 Knights of The Iron Bridge left the fart sack at what most people would call end of the night, as opposed to the early morning.

    YHC, Posh, and Boberry made the way from Goyne Park to the Thomas Dale football stadium. ( (Home of the Knights) After a couple of clumsy turns, YHC got the trio to the stadium as Pool Boy was already running laps. PAX did some laps on their own as YHC scoped out the stadium.

    Called the PAX over to the bleachers for a couple exercises.

    Stiletto Squats x20

    Decline Merkins x20

    Run to the top of the bleachers, then back down. Repeat for a total of 3 rounds.

    To the track for a few interval laps. Run all out, recovery lap, run all out.

    From the track we clown carred it into Pool Boy’s ride, then back to Goyne Park for Chaplain’s AbCathlon!

  • Prelude to the Kettebells

    YHC and House Party linked up for an early morning run prior to Twin Team. Ideal temperatures, and we even managed to avoid the many giant hills in the area. The route took us through Robious Landing Park, around the back of JRHS and through the wooded trail next to the Swamp. Headed back up to Robious Road and made our way to the flag. Great morning for a run and always nice to catch up with House Party. He is definitely that one dude that you can text about an OTB workout and will show up 100% of the time. We had our fingers crossed that Last Call’s workout would be low on cardio and/or leg work.

    SYITG

  • “laps in the moonlight” or “never skip leg day”

    Week 2 of the Graveyard Shift reboot. Two repeats and a first timer met at the earliest AO in F3RVA. Still half asleep we made it to the grade A track for a little disclaimer, mission of F3, and then some warmerama. Then turned on the newest album by Tool, explained the workout, and we were off :


    6 Rounds
    24 Air Squats
    24 Push-Ups
    24 Walking Lunges (single count 48 total steps)
    400m (measured not estimated) Run

    After completion there was still time on the clock so mosey to the row of posts for:

    20 pole smokers

    20 diamond incline merkins

    rinse and repeat

    mosey BTTF , stretch for 1 minute. Numbers names announcements, prayers , YHC took us out.
    great to enjoy the beautiful weather and the full moon this morning. Didn’t even need headlamps on the track. Been enjoying the challenge of the early workout and double dip combo. Come on out and join us next week! This was another previous year ironPAX workout. Sign up and push yourself!

  • Coupon De Ruck!

    3 hardened soldiers Heisman’d the fart sack for some off the books beat down. Broadway crushed a few miles with/without coupons and some XO’s. Poolboy opted for some especially fragrant State Farm special sauce beatdown soup. The PAX pounded through the following…

    • All Laps ~.25 Miles
    • 1 Lap Warm-up Ruck
    • 1 Lap Double Coupon Farmer’s Carry
      • 10 Depth Charge Merkins when dropped
    • 10 Jerkins at end of Lap
    • 1 Lap Rifle Carry
      • 10 Mtn Climbers when Drop
    • 10 Deep squats at end of Lap
    • 1 Lap Bernie, free carry single coupon
      • 10 OH Press when Dropped
    • 10 Dips at end of lap
    • 1 Lap Bicep Curl Carry
      • 10 Swings when dropped
    • Curb Crawl + Dips at end of Lap
    • FINISH HIM
      • Swap banded sprints for a full lap
      • Kill me now

    Props to my guys for hitting a Thursday OTB almost every week lately. Love getting the Ruck back out and using coupons and intermittent XO’s. Feel’s like GROW RUCK ALL OVER AGAIN!! 🙂

    Prayers for Broadway looking for guidance at a new opportunity, YHC M opening new doors to a different opportunity

    See you at Iron Bridge Saturday!

    -State Farm

  • We run these courts!

    4 of the best guys around!! Ready to smack those balls. Let’s go!!!

    Warmarama: Put your paddle in the hole and wait your turn.

    The Thang:
    Greatness!

    Moleskin: When YHC says “We run these courts”, what I mean is when it’s our turn you run to the next available court. Bodo’s and I were a bit disappointed that no one knew what happened here at Forest Hill Park on Saturday and that they were getting ready to play with The Champs Chimps. Great to see Honeydo and Hardywood putting in the work for the 2025 Roger Roger F3 RVA Pickleball Tournament. Let’s Go!!!

    Oyster

  • Wide-Back Werewolves

    The Ffll moon was out and 4 hungry werewolves were howling at the moon this morning increasing back/bicep/tricep strength. The PAX are starting to reduce the assistance needed from the bands as we get stronger on muscle ups/pull-ups.

    • Arm Circle Warm-up
    • Banded Muscle Up and Pullups
    • DORA
      • 100 Toe Touches
      • 100 Dips
      • 100 Jerkins
      • **Run to light pole and back
    • Monkey Bar Horseshoe
      • Across Bars
      • 5 Dips
      • Across Bars
      • 5 Pull-ups
      • Across Bars (repeato x 3)
    • Bar Holds (High, Medium, Deadman)

    Great work to the the boys this morning! what a banger – Pool Boy took us off for a great Q at Bermuda for that.

  • Sunday morning ride

    3 dudes with road or gravel bikes opted for a speedy start to their Sunday to burn some calories. Launch from Hardywood in West Creek. Everything was stellar…..the ride, conversation, scenery, and post workout endorphin high. YHC is especially appreciative for the bike these days as running has become verboten due to continued injuries. It’s really one of my favorite ways to get in a workout. If anyone else is interested getting into road or gravel biking, go see Mark Friedrich (F3 Profit) at Pedal Power (Broad & Staples Mill). He has new and pre-owned bikes and will give you a good F3 deal!

    Thanks to Byproduct and Profit for joining me today!

  • Spoke too soon

    3 Over Achievers skipped the snooze button and made the best of 5am at Goyne Park for a nice stroll to Downtown Chester. Last time Boberry and I ran here, he called out on my Run Q planning. So instead of winging it as usual, I mapped out a nice run with an extra little treat. We took Ecoff to Iron Bridge and made a left to Thomas Dale High School. Made our way behind the school to the football stadium, and the SWEET track. I could hardly hear my footsteps on their cushy track surface. We did 2 laps then made our way back. Then right after I was bragging about my sick Run Q skills, I know House Party and Boberry were impressed, I couldn’t remember the route I planned to get back. Had to improvise and go back the way we came. Still got the 5 miles and a tenth. Next time maybe I’ll wait until the run is over to start bragging. Couldn’t have asked for better company.

  • Ghost in the Graveyard – Run, Run, Run

    4 HIM’s decided to push themselves this morning and arrived at Swift Creek Middle for an early morning workout. Much to their surprise they arrived to find the Ghost flag. YHC had a plan in store to bring back the ghost flag when it was least expected and I couldn’t think of a better time than 4:30 am at the graveyard.

    Big Rig had a great plan in place but was a pro and turned the Q over to YHC. Here is what went down…

    Grab a cindy and head to the track…

    Warmarama- SSH, Dead man hang, Imperial walkers, merkins, LBCs…lets get to it

    The THANG- 2 laps around the track then a round of Gobblet squats, Hand Release merkins, Overhead Press, Spider Mans, Times 2 curls…you see what I did there GHOST! Starting with a set of 5 and increasing by 5 each round. The team of beasts put in 5 rounds. farmers carry back to the flag

    announcements- check slack

    Prayers for the kids heading off to school and their parents !

    Thanks for a fun morning! The ghost flag is now with Big Rig…be prepared!

  • Nasty Triple Nickel

    4 godzillas came to swing on the bars this morning. Great having Posh out to kick off the early bird special. Posh showed Big Rig that the baby giraffe approach to the bands is perfectly okay! The headlamps lit the following pump-a-thon…

    • Warmarama
    • Banded Muscle-Ups
      • 3 sets per person, practicing form and strength
    • TRIPLE NICKEL
      • 3 stations, 5 reps each, 5 times through
      • 1 – Weighted Pull-ups
      • 2 – Dips
      • 3 – Toes to Bar

    The group is getting stronger and more athletic as we practice these movements. Way to go HIMs! SYITG.

    -State Farm