Tag: Raider Run

  • Iron PAX twice in one week?

    6 came out to Mechanicsville ES at staggered times to complete Week 2 of the Iron PAX Challenge. For some these was the second time there were completing the challenge.

    This is how it went down:

    Mudface and Chewy arrived at 5am to get started

    The rest of the PAX around 5:15

    THANG

    IronPAX Challenge Week 2 – “Meatloaf’s Massacre”

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the track and the playground

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap

    Mosey back to the SF, Numberrama, Namerama, YHC took us out

    MOLESKIN

    Mudface and Chewy wanted to make sure they completed in time so an earlier started was needed. Since Trout, Corned Beef, and YHC already completed the challenge, we decided to take thing slow. YHC was happy with some since he will be running in the Colonial 70 this week. No Idea push through his first time to complete.

    SPIT ON THAT!!

  • more time on the playground

    7 lucky guys showed up to find out about lindsay and spend some time on the playground.

    COP —

    • DQ, helicopters, Russian Soldiers, copperhead squats, speed skaters, diamond merkins, gas pumps (for mudface bc he needed to let it go)

    Lindsay — 10 mountain donkeys, run up hill 30 ww2 situps
    15,25 etc. etc. etc.

    Triple check — reverse crunches on swings, burpees, run to the playground dome, climb up and raise a fist to the air, come back down and run back to swingset

    10 swing merkins

    5 push out swing planks

    4 corners of track — 10 merkins, 20 SSH, 30 AM Ham, 40 LBC’s — run long side of track, bear crawl short sides

    Merkin ring of fire — 7 each, times up!

    Numbers, Names, Emoji took us out

    NMS — YHC loved the playground as a kid. More playground exercises to come in the future, much to the chagrin of the PAX. Climbing the dome was fun and a little slippery for some reason. Probably all the humidity in the air this morning from Dorian. Fun times had by most! Peace.

    OPUS

  • Iron Pax Week0

    5 showed up (4 were able to workout) for a Thursday morning in Mechanicsville

    This is how it went down

    Quick photo next the SF for the F3 Social Media Pages then mosey around the parking lot.

    COP (ALL IC) – DQ, Helicopters, LBC’s, Heels to Heaven, Arm Circles

    THANG

    Mosey to the Track

    Iron Pax Challenge Week0 – “The Loredo”

    6 Rounds of the Following: 24 squats, 24 Merkins, 24 Walking Lunges (ct only right leg), a lap round the track

    Mosey back to the SF

    5 MOM (PAX’s Choice) – Smurf Jacks (IC), 30 WWII Sit-ups OYO, 30 Monkey Humpers OYO, 1 minute Boat/Canoe

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    First off, Shakedown hope you feel better brother. YHC also just got over this “Head Cold” that is making its way through. Needless to say today was a challenge in more ways than one.

    For those that have not hear about this (since honestly we are not the best at national F3 event in RVA), the Iron Pax Challenge is a month long event hosted by F3 Greenwood.

    The concept is simply. Complete the workout posted weekly for the month of September. Post either your time completed or reps completed on their website, then compare your results with the rest of F3 Nation.

    YHC will be Qing each week in September at The Creek (accept Week 1 since he will be Down Range) where the challenge will take place.

    There will be a pre-blast shortly with the full details but YHC wants to encourage anyone Qing a bootcamp workout in September to strongly consider using this.

    This week was a practice run which the PAX decided to stay together the whole time.

    ANNOUNCEMENTS

    Labor Day Convergences – 7am at Timberwolf

    Prayers for Helix’s family – If you would like to provide them a meal here is the link to sign up: mealtrain.com/trains/9gmlq6

    SPIT ON THAT!!

  • In Honor of the Upcoming Football Season, We Relived Our Glory Days

    Saturday is the start of the college football season, as Florida takes on Miami.  In honor of the 2019 football season, it was decided that we would have a workout that reminded us of our glory days of playing football.  The Anvil became the gridiron for the 7 teammates.

    COP – SSHs, Imperial Walkers, Don Quixotes, Arm Circles, Hand Release Merkins, and LBCs

    Thang

    11’s up the Hill – As the PAX moseyed to the other side of the school, they performed tracers as they went through the parking lot.  When the PAX arrived at the other side of the school, the YHC informed the PAX that Jerry Rice and Ronnie Lott would run hills during the off-season to get in shape for the upcoming season.  The PAX ran 11s up and down the hill.  At the bottom of the hill the PAX did Donkey Kicks, and at the top of the hill the PAX did squats. 

    Wall Sits – The YHC gave a small history lesson on Jason Garrett’s playing days in Dallas.  In his memory of sitting on the bench, the PAX did Wall Sits, just like the days of Jason sitting on the bench.  Every time either Emmitt Smith, Troy Aikman, or the defense scored touchdowns, the PAX would raise their arms in the touchdown position while sitting on the wall.  The Redskin fans were mumbling about all of the Cowboy touchdowns.

    Vince Lombardi Grind – The PAX moseyed over to the football field (I am being generous right now.  The grass has not been cut all summer.)  Vince Lombardi was known for having an offense that was not afraid of grinding it down the field to score a touchdown.  Our version of grinding it down the field was run 10 yards, conduct 10 Merkins, Bear Crawl 10 yards, conduct 10 Merkins, and continue the cycle until we crossed into the endzone. 

    Buddy Ryan is Fighting – Buddy Ryan started to fight Jeff Fisher because the Pax was recognizing Vince Lombardi.  The PAX started a new cycle of running 10 yards, conduct 10 WWIIs, back peddle 10 yards, conduct 10 WWIIs, and continue the cycle until we crossed into the endzone.

    F3 UP/DOWNS – The PAX conducted UP/DOWNS with an F3 twist.  The PAX would run in place and when the YHC would yell hit, the PAX would do one Burpee and return to running in place.  The PAX conducted this exercise for several cycles.

    F3 Gassers – The PAX conducted Gassers with the F3 twist.  The Pax ran across the width of the football field, conduct 10 Jumping Squats, ran back across the width of the football field, conducted 10 LBCs, ran back across the width of the football field, conducted 10 Monkey Humpers, ran back across the width of the football field, and conducted 10 Merkins.

    Butkus – The PAX conducted several minutes of the Butkus. (Yes, a real F3 exercise) Upon completion the PAX moseyed back to the front of the school.

    Numberama, Namearama, Announcements

    Chewy provided the group with a great prayer.  Thank you Chewy!

    Announcements: Puppy Pile this Saturday.  Convergence on Labor Day at Timberwolf.  Keep Helix’s daughter, and his family in your prayers.  Keep Maytag and Rounder, and their families, in your prayers as they serve our country.  Safe travels to Bulkhead as he heads overseas for his cousin’s wedding.  Opus’ band is performing Saturday night (9pm) at Marty’s Grill off of 301 in Mechanicsville.

    NMS:  Thank you to the PAX for allowing this YHC an opportunity to VQ this workout.  Great day!

  • Blast from the Past!

    YHC rolled up, parked in the wrong lot, walked over to the guys, and Mudface kindly pointed YHC to where the ST is planted. A total of ten gloom warriors formed up to follow DTH into battle – here’s how we won the day:

    The THANG:

    Mosey to school wall for Warmerama:

    • Donkey Kick-Offs: Sets of 5 DK’s followed by 5s feet on wall – went about 6 rounds

    Mosey to asphalt for COP #1:

    • SSH x20 IC
    • Imperial Squat Walkers x10 IC
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • No Cheat M’s x10 IC
    • Sweat Angels x20 IC

    Mosey to Field for COP #2:

    • DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Merkins, Ball Dippers, & WWII’s
    • ABC’s for the SIX

    Mosey a lap around the track to the Playground for COP #3:

    • Partner up for a Ladder: P1 sets pace with descending Pullups while P2 Donkey Kicks on Swings – each partner descends from 7 pullups to 1.
    • Dips for the SIX

    Mosey to field for COP #4:

    • Circle up for Captain Thor In-Cadence
    • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

    Mosey back around track then BTTF:

    • PCMB’s (Prison Cell Merkin Burpees – Burpee with Merkin, followed by Rt knee to Rt elbow, Merkin, Lt knee to Lt elbow, Merkin, recover jump up) …YHC completed x6 then audibled because these suck
    • Flutter Kicks x30 IC
    • APD’s x15 IC

    COT:

    • Counterama #10
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Holy blast from the past Batman! Turns out Trout and I grew up together in Lexington VA and YHC hadn’t set eyes on the man in almost 20 years – but how can you forget that handsome mug! He was also ahead of YHC at VMI. Small world! Glad to have you in F3RVA brother. Solid work from all the men and Chewie today. Glad you appreciated a few fresh exercises in the mix. Always entertaining to have Emoji in the peanut gallery. Thanks to Opus for your hard work partnering up today. Keep headlocking gents! 

  • Where’s the Track?

    YHC’s debut Q North of Wall had a few obstacles. First, YHC’s future M had YHC playing gopher into the wee hours Wednesday night shuttling around she and co-workers fresh off an extended HH. All points of Greater Richmond were traversed including points North of the Wall. If YHC had only brought an overnight bag….

    While en route this morning, the Summer Tourists faced a detour courtesy of a runaway vehicle. Fortunately, Dominion’s finest had the situation under control. Following a 4ish block detour, Waze corrected itself and we headed back up the Henrico Turnpike. Following a near miss coming around the bend before the school, YHC arrived safely to a pitch black AO only to find fellow tourist, BT. Slowly but surely the DaVille PAX rolled in between 5:29 and 5:30 (Mr Holland is wearing off on them) and these great 8 were off.

    COP

    • 15 SSH
    • 15 Imperial Walkers
    • 15 Russian Soldiers
    • 10 DQs
    • 10 Merkins in Cadence
    • 25 Flutter Kicks
    • 25 LBCs. Warm? Let’s Boogie.

    The Thang

    Exercise 1 – Dean Smith’s Four Corners

    Mosey to the Soccer Field, where YHC thought there was a track. 2 loops of running around the perimeter of the field. Discover the dirt track rounding turn 1. 25 reps at each corner.

    1st Corner Merkins, 2nd Corner Jump Squats, 3rd Corner Carolina Dry Docks, 4th Corner Box Cutters. Al Gore for the Six.

    Exercise 2 – Dora’s 123

    Partner up. Utilizing the discovered dirt track one partner runs the track loop, while the partner performs the following exercises:

    • 100 Hand Release Merkins
    • 200 Monkey Humpers
    • 300 Reverse Crunches

    Several PAX dished out reverse crunches for the six.

    Exercise 3 – Curb Crawls

    Mosey to the Blacktop. Bear Crawl Down, Lunge Back, Merkins 1-2-3-4-5 Ladder. Al Gore for the Six.

    Mary

    Roughly 50 seconds of OYO LBCs.

    Numberama, Namerama, Announcements. Chewy took us out.

    Announcements

    • Amateur Bike Hour tomorrow
    • Labor Day Convergence at Timberwolf
    • Yardsale and his M’s Dual 50th Bday at Milestone Club House tonight. Some Drinks, Apps and Tunes provided.

    Prayer Requests

    Please lift up Helix’s Daughter and Helix’s entire family. Prayers are with you, Brother.

    Please lift Maytag, Rounder and their families up. Their unit in the National Guard was called up. We’re incredibly fortunate for your service.

    Was an honor to lead this morning, especially in unfamiliar territory North of the Wall. Have a great Thursday, Gentlemen!

  • Attitudinally Better

    As part of the Summer Tour, YHC decided to make a Q appearance on the newest AO on the F3 RVA sheet. Hopes of a large local contingent dissipated quickly when the only 2 PAX in the parking lot upon the Q’s arrival were summer tourists. The summer tourists equaled the locals until 5:29:30 when a couple more locals rolled in. Off we went to get better.

    Mosey around the parking lot to pick up stragglers, continue the mosey around the back of the school to scope out the AO. Circle up in the grass for a Saab friendly warmup.

    Mosey over to the blacktop with a slight detour to check out the conditions of track. Since Dr. Tryhard requested that I let the PAX know about a poker night this weekend I thought I would help myself remember with a little gambling of my own. Blackjack – always add to 21. Start with 20 merkins on one end, 1 LBC on the other. Run back and forth until you work your way down to 1 merkin/20LBCs. Help a brother out if you finish early, one last round together to close it out.

    Now it’s time to hit the track, Mudface’s favorite and a Marmaduke special. Catch me if you can. Partner 1 runs backward, P2 does 5 squats and runs to catch up, switch until you complete a lap.

    Mosey to the swing set for some fun that YHC noticed during Blackjack. There are 8 swings and 8 PAX. Just enough time for a 6 pack with decline merkins with feet in the swing and WWII. Close out with some Mary, not counting above 10 since the guys in DaVille don’t know anything higher than that.

    NMM – Happy Birthday to Chewy, not many 15 year olds start their day off with working out at 0530 with a bunch of old men, I am impressed. Great to get out to the newest AO in RVA. Some good things to work with out there, including a hill that looked great but did not get used today. Good to get pushed out of your comfort zone every once in a while, Tclaps to Mudface for pushing through the back and forth of Blackjack. It was a pleasure to see some summer tourists still making the rounds with Oyster and Doublemint. Great to see Trout again since YHC didn’t realize what his real name was until today. He and I resolved to EH one of his coworkers that lives near me with some mutual friends.

    Bulkhead offered up thoughts and prayers for Maytag who got word he is being activated. Rounders is in the same division so we are assuming he received the same orders.

    Closing out today Mudface gave thanks for this group for making us better in different ways and the one that stuck with me this morning was “attitudinally better”. Something to be said about going into and coming out of things with the right attitude, it make a difference.

  • The Hot Anvil

    6 men of the gloom including one summer tourists arrived for The Anvil first ever hot potato .

    This is how it went down

    Spit’s Q

    Parking Lot Tracers

    COP (ALL IC) – Invisible jump robe, DQ, Helicopters, Flutter Kicks, LBC’s, HRM’s, Mtn Climbers, Arm Circles

    Mosey to the track

    Catch Me If You Can – Partner up, first partner runs around the track while second partner does an exercises. Switch, Rinse, and Repeat. Excerises were lunges (x2), Broad Jump Burpees, Polar Bears

    Emoji’s Q

    Mosey to the basketball court

    Third Check – Dip, Reverse Crunches, Bear Crawl to a tree and run back

    Marco Polo’s Q

    Mosey back to the track

    5’s (Shorten 11’s) – LBC’s on one side, run across the field of the track, Merkins on the other side

    Mosey back to the Flag

    5 MOM – Each PAX member pick an exercises to lead IC

    Numberrama, Namerama, Announcements and Emoji took us out.

    MOLESKIN

    Unfortunately the original Q of the day (Upchuck) couldn’t make it due to injury. YHC left the Q sheet open in case a summer tourists was interested in their extra 0.1 pt for Qing in a different nano-region. No takers, no problem we will just have hot potato

    Thanks to both Emoji and Marco Polo for setting up. I think its about time for some solo Q’s from you both!

    ANNOUNCEMENTS

    • Puppy Pile on Saturday
    • Labor Day Convergence in SOJ
    • Retreat coming up in Sept

    SPIT ON THAT!!

  • Bent It Like Jacob

    10 Warriors of the gloom including 2 summer tourists enjoyed a tour around the AO today.

    This is how it went down

    Mosey through the campus style school, around the back, then up to the side for COP on the basketball court.

    COP – SSH, Helicopters, DQ, Copperhead Squats, Freddie Mercury, Tempo LBCs, HRM, Mtn Climbers, Arm Circles

    THANG

    Bent Jacob #1 – Using the hill next to the track, start with 7 Merkins, 7 Polar Bears up the hill, run to the top for 7 Burpees. Run back down, rinse, and repeat for 6 – 1.

    Mosey to the courtyard

    Triple Check – Skull Crushers, Dips, Lap around the building/trailer

    Bent Jacob # 2 – Using the hill behind the school, start with running up the hill for 7 WWII Sit-Ups then run down for 6 WWII’s. Rinse and Repeat up/down for 5 – 1

    Mosey back to the SF

    1 MOM – Grab a rock, Boat/Canoe on Chewy’s call

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    The dog days of summer are in full swing now. YHC arrived to the AO already sweating. Public Service Announcements to the PAX. DRINK WATER!! If need bring it with during the workout do so!

    Ok back to the workout, glad to have Mamaduke & Honeymoon joins us this morning. They were able to find the AO with no App trouble this time. Hopefully that will be same case tomorrow for The Creek

    Since YHC was given the heads up our summer tourists would be in attendance today, he wanted to make sure they saw the whole AO. So the plan was put into place to use both main hills and the courtyard.

    YHC had been waiting for another shot at the Bent Jacob (since having to call it short at WDog two weeks ago). The combo Merkins/Burpees added an extra change to the Jacob’s Ladder

    ANNOUNCEMENTS

    • Early Risers run this Saturday
    • Hot days ahead – Drink Water!!
    • Puppy Pile next Saturday
    • Labor Day Convergences – SOJ hosting at Timberwolf

    SPIT ON THAT!!

  • Luck of the draw

    Eight men shook off the fartsack and fought through the humidity to help YHC with his first Anvil Q.

    Mosey to area by flagpoles for COP: SSH, merkins, arm circles, LBC’s. Mosey to inner courtyard, where we would stay for the rest of the time. Pull out the cards, time for some fun. PAX took turns selecting cards, first set of exercises was ranger merkins, mountain climbers and alternating side squats, do 5, 10, 15, 20 LBC’s, then 10, 20, 30 and 40 LBC’s. Repeat this sequence with squat thrusts, oblique crunches, and backward lunges, then standing lunge, Helix squat and monkey humpers, wrapping up with merkins of the Chuck Norris, diamond and regular varieties.

    YHC then drew 6 more cards, and PAX did 30 of each: Freddie Mercury’s, Smurf Jacks, calf raises, jump squats and backward run, then finishing up with holding low plank for 60 seconds. Mosey back to flag, numberama, namerama, YHC took us out.

    NMS

    Day 4 of Q week for YHC had me out of ideas and tired from staying up late for my 2.0’s swim meet (though Corned Beef and Marco Polo were there as well, and they crushed the workout). Days like this are why YHC bought the workout deck! It can be very cruel, as 3 types of merkins in a row was rough, as were monkey humpers after lunges and Helix squats. The PAX did a great job, and Trout showed he knows how to bring it and embrace the pain–great effort! Wrapping up the week at The Creek tomorrow, hope to see many of you out there!

    As usual, I have No Idea what I’m doing.