Tag: The Iron Bridge

Goyne Park

  • Kotter Q

    5 men assembled for a Kotter Q with a little taste of the Academy. Here’s what happened :

    Mosey to football field

    Disclaimers and F3 Mission Statement

    Warmarama Academy Style : YHC leads the rep count. If the number called out by the PAX is incorrect or there’s bad form or someone moves to the next rep too son then all PAX restart the count back at 0 :

    25 Squats (No mistakes on these)

    25 HRM’s (Had to restart back at 0 three or four times)

    25 Butterfly Situps (Had to restart one time I think)

    THE THANG :

    Run 1 lap around football field

    Line up at the back of the end zone

    120 yards front facing crab walk

    120 yards lunges with hands on top of your head and knee touching ground each step 

    120 yards bear crawl

    Mosey to coupon shed and grab a Cindy

    Academy style counts for the following :

    25 bicep curls (Had to restart one time I think)

    25 overhead press (no mistakes)

    50 flutter kicks DC (no mistakes)

    25 bent over rows on each side (no mistakes)

    Mosey to pavilion

    25 step ups on right leg only, then 25 step ups on left leg only

    25 dips Academy Style count (two close calls but no mistakes)

    Mosey to playground behind school

    25 Incline Merkins Academy Style Count (no mistakes)

    Mosey to ditch near baseball field 

    Bernie Sanders about 100 yards up two small hills then sprint back to the beginning (Repeat two more times)

    Mosey to field by pavilion

    2 minutes elbow plank

    On your back for 1 minute of six inches (extend your legs straight out and hold them six inches above the ground)

    Mosey BTTF for 40 seconds of Merkins

    DONE

    Numbers, Names, YHC took us out 

    Prayers : Big Rig’s former coworker has 7 year old daughter with Leukeumia, Hermie’s Dad, YHC’s M has an uncle who only has one week left to live 

    NMMS : Great to be back in the saddle leading a Q after a couple months of not leading. Appreciate everyone coming out today 👊🏼

  • Who wants some candy

    6 Iron Bridge Farmers carried themselves to Goyne Park for the latest edition of The Iron Bridge. It was a little warmer this morning, felt more like a summer morning. But still 70 and sunny.

    Start out at the cushy playground surface, which for some reason was littered with tootsie rolls, for the standard warmarama. then over to the coupon cow pasture.

    PAX take turns Farmer’s carry 2 cindies to the tree then run back while the rest of the PAX complete this circuit on repeato until all PAX do the Farmer’s carry.

    16 Curls
    16 Overhead Presses
    16 Oblique Lifts Left
    16 Oblique Lifts Right
    Beaver decided to leave the cindies a bit further which made me decide to try something new for the next COP.

    Get Lost

    3 PAX take 2 cindies each and Farmer’s carry to burnout, then run back, while the other 3 complete a triple check

    Curls
    Double clutch jump squats
    Merkins to failure (timer)
    Each PAX of would do 2 rounds of Get Lost.

    Elevens
    10 Bear crawl pull throughs- 1 merkin
    Down to 1 and up to 10

    Rifle Carry cindies back to the shed.

    Mosey across the cowpasture to the the fence for some Indigenous People’s exercises

    PAX line up at each pole on the fence
    Leg raises around the posts while the PAX in the rear Crab walks or bear crawls to the front.
    About halfway change the exercise to Turkish get ups

    Move on down to Pole Alley for more Elevens
    10 down to 1 Pole Dancers and 1 up to 10 Incline Diamond Merkins

    Mosey back over to the cushy playground surface for some Broga led by Mudslide.

    Solid PAX this morning. Beaver drove his work van (aka the candy van) all the way from Alabama to make it in time for his second attempt (who does that?) at Week 1 of Iron PAX even before the bootcamp! 

    I was blessed to lead.

    Announcements

    F3RVA 10 year is now only 1 week away!
    It also happens to fall on State Farm’s birthday. If you see him out there, be sure to wish him happy birthday.

  • F___ Thrusters

    6 Warriors came to The Iron Bridge, for an almost Decathlon. Some were already smoked from the Iron PAX Challenge full of Burpees and Thrusters, all will be cringing just from trying to grip the steering wheel for the next couple of days.


    Warmarama
    SSH, Don Quyotes, Helicopters, Plank and stretching with review of F3 Mission,  Credo, and Core Principles


    The Thang
    Another version of State Farm’s Olympic Decathlon. The CindyCathlon. 10 exercise stations over a 1 mile circuit around the AO. But what might have been the worst part was the carry exercise between the stations. Either Farmer’s Left hand,  Right hand,  rifle carry, or waiter’s carry


    Station 1
    Curls x20
    LH Farmer’s to the next station


    2
    Cindy Swings x20
    RH Farmer’s


    3
    Uneven Merkins x20
    Alternate hands on the block
    Rifle Carry


    4
    Bernie up the hill with the Cindy!x20
    PAX tried to do these without Cindy
    Down regular x20
    Farmer’s choose your hand


    5
    WW3s x20
    Rifle Carry


    6
    Blockees x20
    Farmer’s LH

    7
    Lawnmower pulls
    X10 each side (Unless your Beaver who did 20 per side) Farmer’s RH

    8
    American Hammers
    X20 single count. Rifle Carry

    9
    Thrusters (This got scratched due to time and because f@#% Thrusters after the IPC right before) Waiter’s Carry

    10
    Chest press and leg raise x20


    State Farm led us in some much needed Broga to finish.
    While not a high intensity workout like we are used to for a bootcamp, this was a steady burn that didn’t let up. The grip workout was killer. So much so, that it hurts just to pick up the remote control.


    Names, and Numbers


    Thank you F3


    The past two years have been amazing for me. The friends I have made in this brotherhood have been a Godsend.  There are so many guys that have inspired me, and pushed me to be better than yesterday’s version of myself.  I didn’t know it, but before I found F3, there was something that was missing. It wasn’t Burpees or Thrusters, or Farmer’s carries, or Bernies up a steep hill. It was Fellowship. Thank you all for your Fellowship. And if you are reading this, I’m sure that you have been Highly Impactful on me in some way.

    I was truly blessed to lead today

  • Animal control had to be called

    6 Savage beasts causing a public hazard. Lucky no one got taken in, by time animal control rolled in boot camp was over. Unfortunately my HC FNG wasn’t a HC, 10 minutes before I went to pick him up fartsackitis set in as well as other excuses. I will continue to work with him.

    WARMARAMA: mosey to the the lower parking lot for arm circles, bigger arm circles, and reverso. SSH, Don Qs, Alabama Prom dates, and WW2s. Mosey to the football field.

    The THANG: this was the start of the best down. A ladder on the football field 25yd, 50yd, 75yd, and goal post. Started with 10 merkins, then added 10 WW2s, add 10 jump squats, finish with 10 burpees. We had so much fun we did it again to get back across the field. A 10 count some how had a 12 and 30 in there. Move over to the little hill for Bernie up the hill and crawl bear down. Mosey the cow pasture fence. Find a pole and get to work. Turkish getup into a inclined diamond merkin on the pole. 10of those before we find Cindy. A little picnic at the Pavillion tripleset farmer carry to the tree and sprint back for time, chair dips, and oblique lbc and throw in heel taps. Rifle carry Cindy behind the shed. Everyone enjoyed the 12oz curls for the water pit stop. Of to the jungle gym to finish with Dora. 100 jerkins, 200 pickle pounders, 300 ish toe taps on the curb. Next was to make it BTTF without dying.

    It was a tough one and the PAX absolute brought the heat. These guys push me to push myself. Now Choo Choo and Beaver need to lock in on the VQ. I’m still learning but you saw how it can be done today. Thanks for coming out.

  • Why

    9 absolute beasts!! For some it’s the first workout of the day, for a few it was the 2nd, 3rd, or maybe the 4th. YHC thinks the only workout at 4am should be pulling the brisket off the smoker to wrap, but hey; choose your hard…

    Warmarama: long mosey to the disc golf parking lot. SSH, DQ, Arm Circles, Imperial Walkers, Cherry Pickers, Helicopters, Copperhead Squats, Merkins, LBC, Flutter Kicks, Hello Dolly.

    The Thang: Mosey to the track:
    The Dirty McDeuce:
    Merkins x 12
    Freddy Mercuries x 12
    Imperial Squat Walkers x 12
    Run a Lap.
    Complete 4 Rounds

    Mosey to Basketball Courts
    4 Corners: Date Night
    Corner1: 10 Merkins
    Corner2: 10 Merkins, 10 WWII
    Corner3: 10 Merkins, 10 WWII, 10 Jump Squats
    Corner4: 10 Merkins, 10 WWII, 10 Jump Squats, 20 Monkey Humpers.
    Run it back:
    Corner 4: 10 Merkins, 10 WWII, 10 Jump Squats, 20 Monkey Humpers
    Corner 3: 10 Merkins, 10 WWII, 10 Jump Squats
    Corner 2: 10 Merkins, 10 WWII
    Corner 1: 10 Merkins

    Mosey to the Football Field
    Mosey 100 Yards
    Mosey 100 Yards
    Lunges 100 Yards
    Mosey 100 Yards
    No cheat Bear Crawls 100 yards
    Mosey 100 Yards

    Mosey to the Parking lot
    Ring of Fire
    5 Minutes of Mary

    BTTF
    Numberama: Namerama
    Announcements: Big Rig’s upcoming 2 yr F3 Anniversary is coming soon. Not sure if this will be a 24 hour Q. So stayed tuned for details.
    YHC took us out.

    Moleskin: Y’all want to see some fancy Merkins? Come out to Iron Bridge they put on a show out here for a ring of fire. Well done Boys, looks like you have met your WWII quota for the week. State Farm thanks for bringing the coffee. Tom Hardy way to push it!! Great crew at Iron Bridge, thanks for letting me lead.

    Oyster

     

  • Ultimate Warriors

    It was looking like it was just going to be House Party and myself until just a few minutes before post time, when Choo Choo and Beaver rolled in. Then with a minute to spare, an FNG pulls in!  We start to mosey to the basketball court and what looks like another FNG comes in!  The Q-drenaline was real!  So with 6 Ultimate Fighters, we made our way to the basketball court.


    Mosey to the basketball court
    Standard warmarama with F3 Mission, Credo, and 5 core principles
    Wall work 3 rounds
    Hoe downs
    Heel touchers
    Donkey kicks


    NASCAR
    A Shaw-shank Special. Kind of Indigenous People’s style workout.
    Person in the back does a lap around the basketball court and comes back to the front while PAX perform a called exercise.
    Heels to heaven
    LBCs
    Shoulder taps
    Crab cakes
    Air squats
    WW2s

    Mosey to the Coupon Cowpasture and grab some coupons.


    Triple check
    Hand Release Merkins
    Curls
    One PAX runs to the tree and back


    With about 8 minutes left YHC just had the PAX Plank on their own while each of us said something about ourselves. Got to know a little bit about our 2 FNGs. They both pushed through a tough workout. Real fighters!  Seriously, Jack Links is a former boxer (and a beast!), and Tom Hardy is a veteran, who works at the V.A. and is very much into MMA and practices in Jiu Jitsu himself.
    Props to House Party who toughed out a triple workout (a run, a ruck, and a boot camp) with myself. And to Choo Choo and Beaver who also fought through a tough workout after posting all over DaVille this week.
    Great PAX today! I was blessed to lead this group of HIMs!

  • 21 BBall Taps – Iron Bridge Edition

    After recovering from the Olympics, 6 NBA all-stars took to the court for another Saturday of hoops, F3 style.

    • Stretch OYO Warm-up
    • Knock Out (Winner leads XO’s) – Touchdown won all 3 games!
    • Pickup 3 on 3
      • House party sick fade aways
      • Chaplain with hard Defense – prison rules only
      • Touchdown on fire
      • Beaver with the great ball handling
      • Broadway assist game strong
    • Switched to 21 – Taps allowed! Touchdown for the win again
    • Finished up with some knockout – 1 burpee when you get knocked out

    Loved playing with this group – nice way to cool off (kind of…) after a toaster at the Decathlon. Welcome Beaver! He posted at Homegrown then a few times downrange. Great having him out and hope to make him a regular.

    Names, Numbers, Announcements, Prayers

    -Slider VQ wednesday

    -No float on Sunday

    See slack for details

    Thankful, Blessed, and amazed at this group. YHC gave out another F3 biz card to an eager young man after the COT. Pray he comes out next week for a life changing experience! SYITG

    -State Farm

  • Didn’t Drink Water Til I Was 14

    YHC gave State Farm the option, fun and games or see who pukes first. Wiser heads prevailed, but hooping one on one for an hour nearly brought the puke anyway. Toss in a few poorly thrown routes on the Gridiron and the day was complete. Series was tied 1-1, to be decided another day. The seldomly heard of Perpetual Q rule was invoked at R&R, nearly the same at Iron Bridge, but State Farm was not convinced to abandon ship. Thanks for coming out and making it a fun morning. Hydrate if you must.

  • 80’s and band sprints

    Today YHC nearly proved Big Rig is a mortal! Read further for the thang that finally smoked him 🙂 Excellent morning at the jungle gym with three HIMs. Pool Boy opted for the 80s hits selection today, definitely makes me remember how ridiculous 80s music can be!. Was slightly disappointed I didn’t see any of the park walkers we’ve been trying to headlock into F3, but alas they will show soon! Even so, three stallions put in the work on what was an absolute toaster of a Q.

    • Warmarama
      • Running warmups
      • F3 Creedo/Mission/etc…
      • Football warm-ups
      • Mankillers, IW, Uks
    • The thang  – Tabata CIRCLE OF PAIN (4x thru)
      • 45 seconds reps. 15 second rest and rotate
      • – Banded Partner Runs after each round, trading off between the three of us around the track. Holy smokes!
      • Station 1 – Pull-ups
      • Station 2 – Medball Shots (against Post)
      • Station 3 – KB Sumo Squat (62#)
      • Station 4  – Cinderblockees
      • Station 5 – monkey bar  Crossovers
    • Break – mosy walk around track
    • DORA w/ Toys (of your choice)
      • **Run to Pole alley and back
      • 100 Pull-ups
      • 200 OH Presses
      • 300 prom dates

    Names. Numbers. Prayers.

    The banded runs in combination with the constant strength work absolutely crushed us! Great work by all. Homegrown and holy water coming up.  SYITG!

    State Farm

  • 6-Iron

    A half-dozen deep South gloom warriors rose to the challenge this morning conquering both a Goyne Hard and then also the following coal-stoking sweatfest in the engine room of the pain train:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the front field (chase a goose) and then circle up near the pavilion
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey back out to the parking lot
    • BROAD JUMP HERPEES x10 parking spaces

    COP #2:

    • Mosey to the tennis courts
    • HARD-CORE FOUR CORNERS:
    • Bear crawl between corners, adding reps each corner in escalator fashion
    • Corner 1 – x10 WWII
    • Corner 2 – x10 + x20 Chainsmokers
    • Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
    • Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)

    COP #3:

    • Mosey to the football field for some BENCH WORK
    • Dip-Incline Flips IC x10
    • Run a lap around the field
    • Merkin-Kick Flips IC x10
    • Run a lap around the field
    • Big-O’s x10 IC each way
    • Run a lap around the field

    COP #4:

    • Mosey back to the tennis courts for a WALLERAMA on the rebound wall
    • Hoedowns x10 IC
    • Dirty Hookups x10 IC ea side
    • Milkers x41 IC
    • BTTW Hip Slappers x10 IC
    • Donkey Kickoffs up to 20
    • Achilles x10 IC (peoples chairs with alternating hand to heel touch)

    COP #5:

    • Mosey to the BBall Courts
    • Line up on the end line for DORACIDES
    • Partner up to complete:
    • x100 Ball-Dippers (2-ct)
    • x200 Mericans
    • x300 Oblique LBC’s (alt sides as needed)

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • State Farm – M’s health
    • Big Rig – mom recently had shingles, and his aunt dealing with new lung cancer
    • Chap – safe return for his kids from a missions trip to NY City

    NMS:  Great work today fellas – those Achilles on the wall were brutal! Also, great work headlocking a few walkers eyeballing our badassery – ya’ll are gonna grow The Iron Bridge fast! It’s impossible to deny the dynamite energy and momentum these Bermuda Boys bring to their workouts. You’re putting the rest of RVA to shame, as evidenced in their weak-sauce commentary on Slack. Ya’ll just keep pushing the limits, and we’ll see whether anyone else can catch up before they’re lost too far back in the stagnant depths of “keep it the way it’s always been.” There’s solid road being laid down for anyone who wants to accelerate their hard. Let’s step it up fellas and encourage it! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – School of Rock
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance