Author: BoBerry

  • Rocks For 15 PAX (let’s go)

    In a grueling workout session, 15 determined individuals embraced the challenge of pushing their limits using nothing but rocks as weights. With each lift and every repetition, they tested their strength and endurance to the fullest. Fuelled by the mesmerizing rhythms of “Music for 18 Musicians” by Steve Reich, their determination soared, driving them to new heights of physical and mental fortitude. Sweating profusely, they persevered through the intense beats and complex melodies, forging bonds of camaraderie and resilience in the process. As the session concluded, they emerged victorious, knowing they had conquered both the physical and auditory challenges set before them.

  • So Yachty

    14(!) refined gentlemen assembled this morning at Twin Team. Not to ascend that mighty mountain, but to experience the smoothness of yacht rock on the banks of James River.

    5:30 hit and we were off. Cue up the yacht rock and then Indigenous people run north towards the water. 5 merkins at the back before catching up.

    Once there it was time for a little COP. Exercises included SSH, Hillbillies, American Hammers, hand release merkins, and flutter kicks. Then a triple check of a run around the floating dock, dips, and Carolina dry docks. Followed by 1-5 and back down of captain thor’s and Merkin Jacks. 3 burpees, a photo opp, then we gotta make it back in time to the flag. Indigenous people style again, this time with 5 squats at the back. 1 minute to spare so a little stretching at the end.

    numbers, names, announcement (see below), YHC took us out.

    announcements

    • Memorial Day convergence. 7am on Memorial Day at Tredegar Ironworks
    • Tuesday CSAUP at Bermuda Triangle (Goyne Park) 4:30am 5k, 5am pull-ups, 5:30am State Farm 1yr anniversary Q. Each PAX=$10 plus donation to Team Bright side thanks to State Farm and others!
    • SOJ 2nd F is event in the Deep South! June 2nd. Family event – bring your M’s and 2.0. Where – Horner Park – 17701 genito rd. Mosley VA. Time – 3 pm – 6 pm. Bring chairs and food and enjoy some time with your families and your F3 brothers. Looking forward to starting off the summer with a great event. If you have games or anything to bring that is welcomed as well!

    NMM

    great turn out today. Safe to say fun was had by all. That may have been the fastest indigenous people run when we were going towards the James. There’s nothing like enjoying some smooth tunes like Kenny Loggins and Christopher Cross down by the water as the sun is rising. Mumble chatter was on point today 😂.

  • A. A. R. – Startex to Endex

    • This is the After Action Review for the overnight ruck portion of GTE #47 that took place right here in F3RVA on Saturday evening at 6pm and ended at 9am Sunday morning. Calling it an overnight ruck really doesn’t do it justice. It was way more physically challenging than “just a ruck”. There was also so much leadership training and opportunities for camaraderie and personal growth. This is an event which YHC believes truly changed all the HIMs who participated in it for the better.
    • First we will need to add a couple definitions which will continue as we go through. AAR stands for After Action Review, this is feedback from the people they lead that should take place after a leader leads, so that they can hear what went well and what were the opportunities they could have done better. This term will be used again! HIM stands for High Impact Man. A HIM is someone who is making an impact in their community by positively influencing those around him.
    • YHC cannot possibly mention everything that happened over the course of night. But there will be an attempt to capture what transpired over the course of the night.
    • 1745: Feeling some pre-race jitters. (is everything in the bag? Did I get the right kind of rope? Am I ready for the PT test? Will I really not sleep the whole night?)
    • 1755: The energy is palpable, the last of the PAX are rolling in. No sign of Flight Nurse the C1 Cadre for this event.
    • 1800: Flight Nurse comes out from around the side of the Stone House. Yelling and full of piss and vinegar, trying to get our sorry asses in line. C2 Olaf was not far behind, just as full of vip and vigor. We had not all packed the right equipment per the packing list. (YHC had tubular webbing instead of nylon rope). This is the “Welcome Party”. We had to learn how to form a formation. This was like learning how to walk again. Except you don’t control all the legs, you’re just one of the legs. Each mistake came with punishment for the whole team in the form of merkins, mountain climbers, ruck presses, and many more mountain climbers.
    • Before we even did that we had to line up alphabetically by last name. We failed at this twice somehow. Each failure was an opportunity to learn. A chance to get better next time. YHC failed in to get in the right order and switched places after being told to stop. This was an integrity issue, was called out for it, didn’t happen again. Thank you Crash for the teaching moment.
    • Once we finally figured out how to line up by last name we were put into two different platoons. Half of us were Liberty and half were Death. From the famous Richmonder Patrick Henry who said “Give me liberty or give me death!”
    • Next was the PT test, with the platoons facing each other, we did as many hand release merkins as we could in 2 minutes. The standard we were told was 42, at this time we were told that 40 would be acceptable. One side counting, one side exercising, then reverso. With the results tracked by Flight Nurse. Not sure of the exact numbers of all the PAX but YHC knows that there were several RVA studs who crushed this and got numbers up into the 50s!! On the flip side there were a few who didn’t get the full amount…. this would prove telling.
    • After the merkins it was time for butterfly situps. 2 minutes for as many as you can. Standard announced was 52, lowered at this time to 50. Once again so many PAX crushed this! Getting numbers well into the high 50s and even a couple were over 60. Also a few who did not reach standard, one somewhere in the 30s.
    • The next part of the PT test was a 2 mile run in under 18:30. This was extra tricky with no watch to gauge your pace. YHC accidentally ran too fast and was gassed at the end. Forrest Fire absolutely smoked this part of it, cruising at under 7 minutes per mile!! Some of us did not listen to instruction and went to “pick up the six”. Having not registered the explicit instruction not to do so for this event as it was strictly an individual event. We were punished for that…
    • What those of us who went back were doing was following the training we had gotten throughout time in F3 and especially at the GrowSchool that morning where we learned that the credo of F3 is “Leave No Man Behind, and Leave No Man Where You Found Him”.
    • We also learned the 1 man, 2 man and 3 man casualty carries. These would prove useful later…
    • This was when we were split off into our different platoons and learned formation with the help of a Platoon Leader (leader of the PAX), a Guide-on (flag bearer and line leader), and a cornerstone (we form up around them on their command). For Liberty our first Platoon Leader was Sable, the first Guide-on was Try Hard. Our cornerstone was the same throughout the night, Rodeo Clown.
    • Once we learned how to walk we started the beat down as it was getting darker and darker… we traded off between Olaf and Flight Nurse doing various bear crawls, crab walks, airplanes, crawl bears, and SSHs. Any PAX that weren’t able to complete a given exercise were sent to the “Smoke Shack” were they did a different, equally tough exercise with Pink Slip.
    • 2245: After doing this FOR AWHILE, we formed up, loaded up all our water bottles and bags and finally made our way out of Forrest Hill park. Hitting the trails along the river toward the Pottersfield bridge, slowly but surely, as the rain was picking up…
    • 2345: Meet up with support to unload the “implements of woe”. Before we did this we were instructed to give Sable his initial AAR. We had to tell him 3 things he did well, and 3 things he could improve on. To Sable’s credit he acted well on all the feedback and he grew into a better and better leader as the night went on. Even after he was no longer the Platoon Leader. This format worked well for us all to learn how we can be better leaders, what works, and what doesn’t.
    • For each team we had 6 60lb sandbags, one log, a 40lb bag of rocks (32 total rocks from the banks of the mighty James, each one representing one of the AO s here in F3RVA!), and a tarp and about 4 2×4 pieces of wood. Under Sable’s direction we had 9 minutes to find a way to wrap the tarp around the the 2x4s and tie it off with 3 pieces of rope using only the mooring hitch knot we had learned as part of our required packing list “skill”. Also within the 9 minutes we had to line up and then shoulder the log, the sand bags, the river rocks, and the 2x4s
    • We then began to make our way across the Pottersfield Bridge to Brown’s Island. Once there we engage in some pain games. First was a race around the island carrying the log using only the ropes we brought and bowline knots for handles. Liberty won this by a hair, despite a late push with excellent cadence by Death. Next was the ruck overhead, last man standing. Death was the big winner in this with both Rapinoe, NTB, and Pad Thai outlasting Try Hard who was the last man standing for Liberty. Next race was for all the marbles! We had to sit down and then hold the log in our laps and pass them along the sidewalk as we transitioned but getting up and running to the end once the log had passed us. Liberty won this passing the log so violently that we almost took out the chins of some of the shorter PAX as the logs moved along the sidewalk. This is where we lost FunNGun to a groin injury, the only PAX who didn’t finish the event!
    • Fun and games over we headed to Tredegar Iron Works and up the hill behind it. At this time we began to transition between different Platoon Leaders and Guide-Ons
    • 0145: we arrive at the Virginia War Memorial. This was a very powerful time to re-hydrate, re-fuel, and reflect on what we have to be thankful for while remembering and honoring those who have served and given their lives for the freedoms we have today. Powerful word were spoken here, especially by 88, who was also the videographer for the event, posting on the F3 Nation Facebook so Ms and 2.0s could follow along.
    • Before we left the area we did a special WOD for Liv (daughter of YeeHaw who has cancer) that Crash came up with (as best as YHC can remember):
      • 8 burpees
      • 3 ruck get ups
      • 13 ww1s
      • 23 merkins
      • x6 rounds
    • We then went back to the trails, without the logs, but with the sand bags, the rocks, and the 2x4s. This was a LONG ruck with the continuing rain making for very slow going.
    • 0430: We made it to Texas Beach for another short rest and a chance to share about our “whys”. A 3-5lb object that each of us carried to represent why we were doing the event. Personal, powerful stuff was shared here. House Party was Platoon Leader at this time and really stepped up!
    • 0515: we arrive at the northern end of the Nickel Bridge by the Pump house for another water refill. We also gave House Party his AAR and Biodome was selected as the next Platoon Leader. Chaplains was the Guide-On for the rest of the event as he had a hurt shoulder and couldn’t carry a ruck any more. But he did not quit! as we finally deposited our sand bags and river rocks once we reach:
    • 0600: Dogwood Dell where we hold the Sunriser Service on the stage. This was a very special time for guys to share their hearts. More about some whys and some guys sharing what F3 means for them and has done for them. What happens here stays here. A great reminder that you are not the only one going through something difficult in your life. We are all struggling with something. “Sometimes you are the hand reaching up for help, sometimes you are the hand reaching down to help someone else”.
    • 0700: Back across the Nickel Bridge, this time we are carrying each other and the rucks of those who were wearing blue or orange as we practiced the 3 person casualty carry we learned at the Welcome Party. Biodome is our Platoon Leader at this point. This was a brutal way to cross the James, but it was still so beautiful of a view. Once we crossed, the guys were magically healed and the ruck continued..
    • 0800: at Reedy Creek we had to cross through the water that was rushing through the tunnels here. It was shallow but moving fast. We locked hands to help each other make it across. Much like in the Roman Phalanx the men would “lock shields” to help and protect each other. This is another term from Grow School, a Shield Lock. This is a group of guys that meet regularly to share whats going on in their lives, and do what they can to help and lean on each other. As we can smell the finish one more wrinkle is thrown in. We have to “give our shoulders a break” by carrying the rucks with only the handle for longer than YHC thought possible. As we are finishing this section Death Platoon comes roaring by at double time rucking speed!! We do our best to push through and catch them but they are rolling!
    • 0845: we finally arrive at Forrest Hill Park. For the last bit where we can see the Stone House and the finish we have to bear crawl with the ruck around the circle. Then bear crawl while pulling the ruck on the ground to side where we form up for the last time. Share a COT. Get patched. See the amazing families who allowed us to do this and came out to support us. Rapinoe and House Party get special shout outs from Flight Nurse for the amazing perseverance that they both showed!
    • Special shout out has to be given here to the amazing support team Q’d by Gomer, with assistance from Meatball, Doozy, Faceplant, Corned Beef, Doublemint, Gypsy, Homer, J’ville, Polly, Seymore. They had our backs the entire time!!! Those water refills throughout the night, familiar faces leading the way through the trails, and words of encouragement here and there did wonders for all of us.
    • Also a thank you to our resident photographer/videographer Snuff who captured some unbelievable pics of the King Builder and the Ruck and posted them for all to share!
    • Biggest shout out has to to go the SLT of Rosie and Try Hard with assistance from Orange Crush, and Machismo for the hard work they did in putting this whole thing together. It was not easy and they all took a lot of time, effort and money in order to make this amazing event that has changed all of us for the better.
    • NMM
    • This BB can by no means be completely exhaustive or complete. If there is something that should be added for perpetuity just message YHC and I’ll put it in. YHC can’t speak for the rest of the PAX but here’s a bit of my perspectiove:
      • My why was a weight plate that my wife and kids put their names on. I also added my fathers name on it. He passed away in October. He was only 67. He was an amazing man and father who truly lived 3rd. First being God. He was a dedicated church goer and resident handy-man. His pastor at church gave the euology. His family came 2nd. He worked jobs and times that he did not enjoy, especially when I was very young. Doing whatever it took to make sure we were supported and had enough to eat and a roof over our heads. He was always there for me no matter what I needed. Despite the stupid shit I did he would never ever raise his voice. He always kept an even keel. My why is to try be as good a dad as my father was. To be healthy mentally so I can be there for them and keep my cool to be a good dad. I also want to stay healthy so I can live longer than my dad did. Thats the only aspect I want to improve on as opposed to just live up to. This event has most definitely moved me in the right direction and I can’t thank every single person involved enough for everything done to make this the amazing and memorable event that it was.

  • Define “bro code”……

    Taper week for GTE 47, so YHC decided a nice bro code style run was in order for the day. 5:30am hit and the wide receivers split off from the linemen and we were off.

    Route as folllows: left onto 60, left at charter colony, left onto woolridge, left back on to Midlo tpke. We were so quick we had time to go down and back up mt. Midlo. Bro code style so went back for the six at each turn.

    numbers names announcements: All are welcome and encouraged to attend the Friday rally! 6pm at Bon Air Community Center. $25 to OC to cover food etc. Convergence at 7am at Dogpile on Saturday, bring an FNG!

    Greenbow took us out with prayers for PAX who need it.

    NMM

    YHC always thought bro code just meant going back for the six. Apparently that definition is different depending on which nano region you are in. Some might say the toughest hill available for MOT is not “bro code”. But we did it and crushed it! TCLAPS to all the PAX today for pushing through.

  • Are you sure it’s that way?

    4 pax met at 8pm tonight to test the legs and the gear for 10 miles of rucking. Thanks to YHC’s impeccable route and mostly successful navigation of said route, we got the 10 miles in and went by the Swift Creek Resevoir at least twice. That hurt. TCLAPS to Rosie for completing the training at 1 percent personal battery according to his watch. Lessons learned: bring water and snacks, wear comfortable shoes, give your shoulders a break so your hands don’t go numb. Also Tobit has more AKAs than Old Dirty Bastard (RIP).

  • there is no plateau

    2 dudes in search met this morning in search of a few easy miles. What they found was 5.5 brisk miles and some invigorating conversation on life and leadership. There is no plateau , you are only accelerating or decelerating. Let’s get after it!

  • I don’t have favorites

    Seven Timberwolves converged at 530 on Thursday. According to the bus drivers, this is more or less what happened.

    Timberwolf

    Indigenous ppl run around the school w 5 merkins

    Invisible jump rope 

    Hairy Rockettes

    Arm circles 

    Seal claps

    Overhead claps

    Hill Billie’s 

    American hammers

    Freddie mercury s

    Scorpion kick

    merkins

    Mosey back around school with pax calling out exercise we did 10 of at each light pole. May or may not have forgotten anyone. 

    5 donkey kicks

    Bear crawl

    5 merkins

    Crawl bear

    Peoples chair 

    10 each 

    15 each 

    10each

    5 each 

    Boberry biscuits

    Slow in turns

    Fast at strait away 

    6 burpees at the end 

    X2

    Dips, merkins, step ups in sets of 10 at bleachers 

    Triple check

    Chicken peckers

    Pole smokers

    Run to dumpster 

    That was time! We got our moneys worth. 

    Names numbers YHC took us out

    Announcements:

    • Big event coming at the end of summer to raise money for childhood cancer. Futon is working on this. 
    • Sign up for GrowRuck! Seriously, challenge your self. You are capable of more than you know. 
    • Pax lunch 3/29 at the westchester rusty taco

    NMM

    YHC is very thankful for F3 and how we push each other to be better men. Life can be hard. But we can do hard things. F3 exemplifies that

  • We’re all runners today

    4 PAX with varying degrees of intention to run met at Midlo middle today. 5:30 hit, some discussion of running route/plan and then we were off. Plan was to do some intervals with one minute faster, two minutes slower. Got in a little over 4 miles today and everyone pushed and got in a good run this morning!

    nmm

    great to run with yall this morning. Good to do something a little different. I haven’t been posting that much lately and it felt great to get after it a bit today. I like that doing intervals lends itself to picking up the 6 so we can stay together for the most part while each doing our own thing during the fast minutes.

  • Pink Fluffy Unicorns Dancing on Rainbows

    7 stallions braved the gloom. No snow in sight, temps were 70 and weather was sunny. According to the music tolerant neighborhood watch, this is how it went down.

    SSH x 25

    1 burpee

    DQ x 10

    2 burpee

    Michael Phelps x 10

    3 burpee

    Imperial Walkers x 20

    4 burpee

    (Invisible) Snow angles x 10

    5 burpees

    Merkins x10

    6 burpees

    Scorpion kicks x10

    7 burpees

    Triple check

    Timer is 20 merkins

    Copperhead squats

    LBCs

    Merkin Jacks

    Up to 5 and down

    Dora 

    To front door of clubhouse

    100 donkey kicks

    200 ball dippers

    300 squats

    Partner wheel barrow to dumpster and back 

    Captain Thor up to 5 and back down 

    1×4

    2×8

    3×12

    4×16

    5×20

    Merkin ring of fire 

    5 minutes of Mary

    numbers, names, announcements (growruck coming, as is frozen triangle, join in on the fun!), YHC took us out in a Circle Of Trust.

    NMM

    Great morning to get out and get after it. Nice to see Leche out after a bit of a hiatus. TCLAPS to Big Rig who was out early getting some extra credit miles before the main event. Title comes from a song on the playlist for my daughter that I forgot to take off….. other songs were wide ranging. Two comments from same PAX “Awesome track Boberry!” “This song is chemically castrating me”

  • Grandmother’s House

    5 PAX in search of a few miles met at Midlo Middle when it was still dark and early. According to the runner with no lights or reflective gear, this is more or less how it went down.

    Down Mt. Midlo, around the pond/lake/body of water, under woolridge, up through the grove, left on woolridge, left on charter colony, left on Manders, then Coalfield back to Midlothian Tpke. 4.8 to 5 miles in today. Conversation was good and covered rucking gear and upcoming races. Sign up for a race and/or GTE47!! Ended right on time for COT with Doozy and the bootcampers.

    TCLAPS to Swoop for his first post at MOT. Prayers to all PAX experiencing anxiety. Be good to each other today.