Tag: Richmond

  • Timberwolf BoS Relay

    12 HIM’s (with 3 FNG’s) split into 2 teams for ultimate relay style games to end the regular season for BoS . 

    The game:

    Teams will set an overall time, adding individual times up together, minus the seconds for individual targets hit. Team with the fastest time wins glory of the morning, fastest HIM lap per team awarded BoS point. 

    Team 1 – Matlock, McGruff, Warby, Fandango, Flyboy, Sea Biscuit

    Team 2 – Festivus, Rudy, Doozy, the Duke, Magikarp, Vino

    The rules:

    Relay style, clock starts and one HIM runs the lap outlined by the parking lot. When lap completed, field games accuracy begins and lap time deductions can be achieved.

    Field competition:

    Battle Golf (team in cadence 10 SSH)- each HIM gets 4 chip shots after SSH completed. 3 seconds deducted for “hole in one”, 1 seconds deducted for “on the green”

    Hoop target: 1 try per HIM, per ball/disc

    ~10 yards (team in cadence 10 squats) for Soccer ball, if made -1 seconds

    ~20 yards (team in cadence 10 LBC’s) for disc/frisbee, if made -2 seconds

    ~30 yards (team in cadence 10 push-ups) for football, if made – 3 seconds

    The results: 

    Team 1 – final team relay time 17:01, with fastest HIM Fandango with a lap time of 2:25

    Team 2 – final team relay time 15:16, with fastest HIM Magikarp (FNG) with a lap time of 2:17

    Announcements – BoS “playoffs”, Chili cookoff, CSAUP, see Crabgrass for details.

    Prayers up for Doozy and his daughter

  • Get all wet and sandy

    9 were looking for a little workout on the beach and we found it for them. According to the early morning shell hunters, this is what went down more or less:

    Gitty up start: 5 Burpees. Welcome. Mission. Disclaimer. Mosey to Beach COP.

    All IC: 10 Sumo Squats, 10 Don Quixote, 10 Helicopters
    Arms: 20 Arm Circles, 20 Reverso, Keep em up: Hands up and Hands down, 10 Overhead Claps, 10 Seal Claps. 10 Mercans, 10 HRMs, 10 Shoulder Taps, 10 Shazam. 10 WW2

    Making sugar cookies. Get in the water – dry spot penalty:  10HRM in the surf, 10 LBC.  Back to the sand: 10 Sand Angels, 10 Australian sand Angels,

    Abs: 10 WW2, 10 LBCs, 10 Left Leg Straight LBCs, 10 Right Leg Straight, 10 both Leg Straight, 10 Regular, 10 Legs up LBC. 10 TTPP. 10 Hello Dolly, 10 Flutter Kicks, 10 Rosalita

    10 Squats, 10 beat your boots. 10 side lunge squats. 30 min in.

    Triple check: Timer touches something green (dune grass) and then something wet (meaning the ocean, boys). ABS and Mercans
    Dora the explorer – timer runs to the ocean : 100 Mercans, 200 WW2, 300 Squats.
    Ring of fire, everyone leads 10 arms or abs IC
    YHC took us out. Prayers for school start, aging parents, global conflict resolution.
    M provided for cafeteria.
    NMS – YHC loves beach workouts and have always wanted to do something with my nephews so we put it together and made it happen. Occupational hazard in calling cadence in the surf.  Winklevoss from My Vernon was in the OBX so we made it a party – learned we have some university connections.  All agreed there is no shame in taking a mid day nap to recover.
    Get some!

  • Parking lot fun for summer terr

    The humidity was back this morning but 13 HIMS didn’t mind. A short mosey with some karaoke prior to a circle up with the F3 mission. Warm up included the regulars with some light stretching.

    COP 1: Wilt Chamberlain: 50 LBCs, mosey 100 yards, 50 squats, mosey back to start, 50 flutter kicks dc, mosey 100 yards, and then 50 lunges (25 per leg)

    COP 2: 11s up the hill: mountain climbers and WW2

    COP 3: Charles Bronson: 3 cones; 1 and 2 about 100 yards apart, then cone 3 about 20 yards. Perform 25 reps of an exercise at cone 1, run to cone 2, then bear crawl to cone 3. Various exercises including merkins, CDD, monkey humpers, Alabama prom dates, American Hammers, and then 5 burpees.

    The pax circled up and planked for 30 seconds until time expired. Numbers. Names.

    Announcements: Home grown half and the Bridge this Saturday, Labor Day Convergence, CSAUP in September, Spartan in October – check slack for details

    Prayers for the Pax and everyone headed back to school including Fandango. Always a pleasure to lead you fellas. Have a great week.

  • Challenge accepted

    It was a beautiful morning with pink and purple skies with temperatures in the high 60s, perfect for my first Q at Rock N Roll. Yesterday at Satan’s Hill, Mudslide and Purple Rain challenged me to take the Q. So challenge accepted and we were off. 10 HIMS were present for this morning’s beat down.

    A short mosey down the loop to an empty parking lot for the warm up which included SSH, imperial walkers, Ukrainian soldiers, cherry pickers, LBCs, merkins, and some various stretches.

    COP 1: mosey to the tennis courts for a 4 corners, prostitute style: 10 merkins, 20 plank jacks, 30 LBCs, 40 SSH

    COP 2: mosey back down the loop to the parking lot for the “shortest mile”. Stole this from Warby and modified. Mario jumps, lunges, bear crawl, and broad jump burpees to make 1 lap. 2 laps were completed.

    COP 3: Time for some coupons, Dora style. YHC borrowed some coupons from Satan’s Hill for a surprise. Partnered up for 100 overhead press, 150 curls, and 200 dead lifts. Runner around the parking lot.

    COP 4: I had planned for a triple check but audibled due to a DTH request. There were 10 HIMS and 10 coupons, so I modified. Chest press x 20 reps, then American Hammers x 20 (SC), then carry the coupon to the top of the hill and back down, however you can.

    COP 5: slowsey back to the flag and circled up for a Mary of various ab exercises including flutter kicks (DB), oblique LBCs both sides, LBCs, scissor kicks, merkins and etc.

    Mudslide took the last few minutes for some BROGA. Then Numbers. Names.

    Announcements: Home grown half, CSAUP, Labor Day Convergence, Spartan -> Check Slack for details

    Wins. Prayer requests. And then YHC took us out in prayer. Such a great morning for a beat down, the weather was perfect. Great job fellas. There isn’t a better way to start the weekend. Pleasure to lead you guys and to cross off another AO Q. Enjoy the weekend!

  • Pleothra of mini Qs

    After yesterday’s CSAUP over at v Satan’s Hill(where my heart rate for that workout I averaged 143bpm), I did not want to lead. I had the previous week I was willing to do the COP, but it was time to see can I call on someone and real quick come up with something. They did not disappoint, 10 mercanaries in training came out on another Saturday in which the sun hot a certain spot, the humidity cranked up

    i started it with a little COP(SSHs, Don Quixote, Helicopters, imperial Walkers, Merkins, LBCs) after we finished, I turned it over to Pierogi where he went 4 corners on the fence(10 burpees, 20 Merkins, 30 SSHs, 40 squats). The kicker was it was 3 rounds: the burpees and Merkins increased by 5, the SSHs and squats 10. The final round was 20 burpees, 30 merkins, 50 SSHs, 60 squats

    Next up Steamer, A little indigenous run with mountain climbers, run to the front then a ROF ab style Melville with a great 5 rounds of 10 American Hammers. Woodsman next with a mini suicide/burpee combo followed by a triple check People’s chair, step ups and run down and up

    More you say…Cha Cha went double indigenous(1st go around 5 Merkins, 2nd 2 burpees then hauling ass to the front). We had time for one more so Wet Bandit took us down the hill in the grass for bear crawls, mosey down run up then lunges to the end. I led us in a little broga with the hour up. Names, Numbers, prayer led by YHC to close it out. Plenty of activity coming up the next big thing is the homegrown in August(I am not sure if I am going to do the half or so a double of the 10 and 5k runs will see).

    As you can see, others have that ability to lead. I did not want to Q today delegate it plus have those come up with something now a short Q is not easy so a full 45 or 60 minute one, there are a few factors involved. I do want to go full bore once a month though, Yesterday at Satan’s was proof that it can be done so it would be no warm up, we start and go so starting in August, whether at RNR, Satan’s or wherever we go all out I will give warning beforehand. Get rest, recover see you next time

  • Doublin’ down on that hill

    It was a hot and humid morning but 16 HIMS were up for the challenge. I had this workout planned for several weeks and then Crabgrass decides last week to do it but I like the pain so why not do it again? Mosey across the way and circled up for some warm up exercises including SSH, Jazzercise (after being complimented by Nancy last week for good form), cherry pickers, LBCs, and merkins.

    Thing 1: partnered up for 100 reps of squats and merkins alternating exercises after 10 reps, then a run to the next intersection. This was repeated again and a bear crawl was thrown in there because, why not? Run to the next intersection. Same concept but switched to LBCs and Alabama prom dates. Run to the next intersection, repeat, and then one last run.

    Thing 2: Mosey through the neighborhood stopping for a circle up with SSH and some burpees, then more mosey with a sprint thrown in there. Finally we arrived at the hill. Triple Check with flutter kicks, monkey humpers, and a run up the brutal hill. Not much time left after this so a slow mosey to mosey back to the flag for a couple minutes of plank until time expired.

    Circled up, numbers, and names.

    Announcements: Home grown half in August, mini CSAUP in September, the bridge next week, Spartan in October. All others please check slack. Prayers out for Wildcat’s quarterly scans tomorrow, Futon’s family, and Matlock’s trial at work this week. Great work out there this morning grinding it out with the run heavy boot camp. Each time I lead my cadence improves. Pleasure to lead you guys. Each time it gets easier. Hope everyone has a great week!

  • Le Dukes VQ – High Heart Rates, Lots of PAX, More Burbees than expected

    On humid morning 20 men rolled out of bed to The Alamo for an exciting beat down. Any indulgences from the weekend would be quickly quelled with the workout to come. The Q was more nervous than he was in high school when the girl up the street invited him over to “chill and watch One Tree Hill” while her parents were out of town. He would definitely see more action today than in the past. F3 is about leadership and stepping out of your comfort zone and accepting the honor of leading others.

    The Duke led them on a mosey and then warmup that involved side straddle hopes, imperial walkers, some stretches and leaning into multiple people’s moms and wives. From there the main set began. Four corners around the alamo parking lot prostitute style. Corner 1 Toe Taps (10 Count), Corner 2 Burpees (20 Count), Corner 3 LBC’s (30 Count), Corner 4 Squats (40 Count). The PAX complained but never wavered in their pursuit of completing every rep.

    The 20 Men persevered and pushed through the workout. To quote President Calvin Coolidge “Persistence nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The Slogan ‘Press on’ has solved and will always solve the problems of the human race.” Through the burpees, and sweat the PAX did just that and “Pressed on” in the face of adversity.

    With time remaining the PAX did their best Novak Djokovic (the GOAT) impression and had some additional strain on the tennis court. Partnering up for some bear crawls into partner shoulder taps, Crab walks into linked WWIIs and finally lunges into Mike Tysons. Punches were thrown but none were landed.

    The workout ended with a ring of fire core burn out and some broga to release the lactic acid tightening up the muscles. COT: 3 more VQs for the SOJ boys this week. Convergence on the horizon for the 4th of July holiday.

    After 2 months of posting, it was an honor to lead the men of F3 this morning. It is both and honor and a challenge that is worth pursuing. Consistency is key and there is always room for improvement as a leader. The Duke cannot wait to hit up the Q sheet again and get creative.

  • End of May, the warmth left(temporarily)

    Normally at this time of the year, the weather is usually humid yet due to the recent rains it has been a little cooler in the mornings. That’s fine, allows us to train harder and this morning we had a baker’s dozen (13) at RNR come out for a Mudslide Mayhem workout.

    We all headed to the nearby court(Cha Cha a couple of minutes late) for a WARMARAMMA (SSHs, Helicopters, Jazzercise, Imperial Squat Walkers, Merkins, LBCs a little stretching). The juices were rolling with a quick 11s to start out(jump squats and plank jacks). After that back to around the flag for a mega double 4 corners. 2 parking lots, 8 corners starting with 80, a break in the middle then pick up at 40 to the finish. Started with 80 Carolina Dry Docks, 70 Plank Marches, 60 squats, 50 2 count flutters then the change

    The change up was a quick triple check: tricep dips, people’s chair(regular, toes up, on the tip toes) with a run down and back. After that, locked things back up 40 high heel squats, 30 gator merkins, 20 walking lunges, 10 hand release merkins. Think that’s enough, wrong there’s more

    A mega Dora: 100 Incline Merkins, 300 Mountain Climbers, 500 toe taps with runs down the grass hill and back up. After that: I normally do not do Broga with a Saturday workout but today and probably more often I will add it. It felt good, a little grunting but the muscles agree loose. One final run back to the flag, called time numbers, names, plenty of announcements (see Slack) and prayer led by YHC to close it out.

    One thing I want to do this summer, go to the Bridge to train with the guys there. That’s one spot I haven’t been to along with leading spots that I have visited, yet not led a Q there(Forge, Dogpile, etc). I have time this summer to do so plus whatever else I can get involved with. I will see everyone next time

  • Running at Rockwood

    When I arrived this morning, there was a guy who I have seen running here trying to join us for a workout. The hard part sometimes is taking that first step to join us. We chatted about his marathon run in Los Angeles, how hills plus other areas are more accessible to train than here, plus future run plans probably later in the year for Richmond. I no doubt run better with someone(cranking out a little over 2 miles in 18:29. I felt good, ready for the main workout with Broadway.

  • F3 x 365: part 1

    19 HIMS joined the Woodsman on a chilly spring morning for his 1 year beatdown. We started off with some side shuffles, karaoke, super mario jumps, bear crawls, and broad jumps. The pax then circled up for some SSH and then various stretches to complete the warm up.

    COP#1 – the “Dirty Thirty” (5 rounds of 30 reps of an exercise at each cone, with running)

    • Exercise 1: 30 merkins
    • Exercise 2: 30 squats
    • Exercise 3: 30 LBCs
    • Exercise 4: 30 Carolina dry docks
    • Exercise 5: 15 lunges per leg
    • Exercise 6: 5 burpees, and then run to the last cone and back to the start to wait for the 6.

    Cop#2 – Dora

    • 100 WW2s, 200 Alabama prom dates, 200 shoulder taps

    ANNOUNCEMENTS

    • CSAUP in May
    • The Bridge – contact Heist

    PRAYERS

    • Keep Wildcat in your thoughts
    • The family of a man that took his life shared by 3 doors down

    The dora was cut a little short due to time but overall a good workout to start the week. We covered over 2 miles so good warm up for the CSAUP. I got the circuit idea from Crabgrass’s gauntlet (which was killer). Thanks everyone for coming out, especially the F3 HIMS from a little north. Shout out to Chaplain, he was at my first F3 outing at the Crossing last spring so was great to have him down south on a Monday morning. I’ve enjoyed being a part of F3 and appreciate all of you guys. Looking forward to part 2 in a year.