Author: Faceplant

  • Just straight burpees disguised

    YHC likes games, and this one was inspiration from another buddy who got head over heels into F3 up in NOVA after an introduction here in Richmond. Started out like this – stretching to get limber, then mosey over to the tennis courts. Break into two teams. Since the numbers were odd, one team had 3 and the other team had 2. It goes like this 15 minute round, every minute new exercise. PLUS, there is a cup of popsicle sticks at the other end of the tennis courts. Goal is to have as many popsicle sticks at the end of the 15 minutes. While your partner does the exercises listed on the board, you run down to the cup of popsicle sticks, and pull out one, you deposit one burpee for a stick, then run back to your partner and drop your stick and deposit one more burpee. Then your partner runs and gets a stick, does one burpee to pull a stick and runs back and deposits one burpee to drop the stick. And it goes like that for the next 15 minutes. BUT WAIT THERE’S MORE – after the first 5 minutes you can skip the run and just steal one of the sticks from the other team. In order to do so you need to do 5 burpees, and then to deposit the stick you need to do one more burpee. BUT WAIT THERE’S EVEN MORE – when the sticks are all empty down at the other end of the tennis court, you can only steal sticks from the other team. It goes like this until the clock strikes 15. Then the game is up. Team with the most sticks wins.

    We played two 15 minute rounds, with mixed results of who won and lost.

    Thanks for playing!

  • Rolling dice up hill

    Some of you guessed it, the dice were present, so that meant hills. YHC got out early this morning before the rain and marked out six random lines on the hills in the surrounding neighborhood of the University of Richmond for a game of hill chance.

    It goes like this – team up with some fellow runners of similar suits, roll the dice at the bottom of the hill, see what number you get and run up the hill until you hit that number, then turn back around. Rince and repeato for 45 minutes.

    Announcements:

    Upcoming Deliverance Workout – bring your kayak, see Slack for details

    Prayers for Kubota

    Congrats to Bodos on his nomination to be a Woodfin Hometown Hero!!!

    4th of July Convergence @ Gridiron, the original AO

    Look out for F3 Night at the Pistol Shrimp Baseball game

  • Record numbers on the golf course

    There was almost enough for two foursomes, a record number for the SCCC. We almost had to get another cart to fit everyone. 5:30 and everyone arrived carrying a wide array of weights. Offshore won with the record weight – fact, no two PAX could pull their weights together to be more than the single 45 LB kettlebell that Offshore brought.

    Same routine as always, 6 rounds, two exercises per round, one lap between rounds and two laps to close it out. Hitchhiker did some extra laps at the start and finish to tack on the extra miles, so did OBT.

    Solid mumble chatter this morning, even if it was just YHC talking and maybe not everyone was listening, but thank you all for being ears to my stories. My M can only take soo many stories.

    Announcements: Memorial day convergence at Dogpile start time is 7 AM.

    Prayers: To those families that have loved ones that have taken their lives. There is support out there, it may not be easy to talk about it but know that there are ears to listen and shoulders to lean on.

  • Can you run the 100M dash in 17 seconds?

    A regular 4 + a welcomed visitor came out to the St. Christophers School track to see if they could run just a single 100 meters at the same pace of the recent sub 2 hour world record marathon. Several attempted, no one succeeded.

    Here is what went down based on the overly bright LED light blinding us on the back turn.

    Round 1: Stretching (can’t forget that now can we Upchuck)

    Round 2: Goblet squats + Dumbbell deadlifts Round

    3: Glute bridges + Kettlebell swings

    Round 4: Standing overhead presses + Bent-over rows

    Round 5: Lunges + Bicep curls

    Final round: Mary

    Just like we practiced, one lap between each round with the final being two laps. Good mumble chatter and glad to see Applesauce back out and visitor Handshake. Thanks for the PAX for putting up with Handshake and YHC’s ramblings about the Virginia Military Institute.

    Announcements: Memorial Day Convergence 7 AM @ DogPile, looking for volunteers to bring post workout refreshments.

    YHC took us out, and prayers for Handshake’s family.

  • Average age 47.6

    In a moment of zealousness, YHC jumped right into the exercises—until Upchuck called the Q out with a very fair “why aren’t we stretching first?” Audible made, and we kicked things off with a proper stretch to get loose.

    From there, we moved into five rounds of Tabata-style paired exercises, with one lap run between each set. On the final round we do two laps.

    Strong showing this morning with an average age of 47.6 years young.

    Mumble chatter was entertaining as always:

    • Hair loss solutions and whether a trip to Turkey for plugs is in our future
    • College reunion stories and what’s changed (and what hasn’t)
    • Hitchhikers apparently signing up for the London Marathon
    • A surprisingly deep dive into Korean healthcare

    Closed things out with a quick reflection on friendship—how as we get older, it takes more intentionality to stay connected, but mornings like this make it easier. Grateful for this group and the consistency, laughs, and accountability.

  • Inaugural Hillcrest Challenge

    Let it be known that on this day, the first RAMM following the Monument Avenue 10K, a new tradition was born.

    Henceforth, this sacred date will forever be known as:
    The Hillcrest Challenge.

    Major awards were distributed to the group winners. This is how it went down.

    A mighty 10 showed up this morning, including veteran Circle K – great to have you out, plus one RAMM Gears participant.

    This is how it went down, run as a group down Grove, take a left at the Lexington/Albemarle hood, then quick jog right down River Road to the Hillcrest entrance. The way it works is you do as many loops or get the furthest distance as possible.

    For this installment award groups were assigned by your ‘birth distance’ at RAMM, that being what distance did you start doing RAMM, not your current distance. That rule may change in the future but this is how it was done today.

    The winners for each group were:

    • 4 Miler – OBT
    • 5 Miler – Splinter
    • 6 Miler – Sippy Cup

    Major awards were distributed to the winners, but these are not your awards they belong to the race, you are merely the protector of them until next year’s race where you may have to give it up if you are not the best in your category.

    Notable performances include, Marv’s restroom break – he was in the lead but then had the need to go, Sippy pulled out ahead and dominated the 6’s. Splinter had a strong pace for the 5’s and won handedly, OBT won what apparently was the most coveted major award, a cheeseboard kit that you can decorate with markers (YHC lost the markers). Back story is that it was a COVID era gift from CapitalOne to YHC’s aunt who works there because I think CapitolOne felt their staff were bored at home so they needed a Cheeseboard to decorate and have a cheese party. YHC hopes that over the course of the year many a cheeses will grace the board for the next person or maybe it will be OBT, to enjoy.

    Last notable performance was Sippy Cup’s run home with a rather large beer stein which he ran all the way home with. The beer stein was balanced by his water bottle so weight distribution for the run was appropriate.

    Stay tuned for the 2nd annual Hillcrest Challenge in 2027!

    YHC took us out.

    Prayers/praises for Splinters Mom who has been recovering well!

    OBT shared some parting thoughts from a Freed to Lead reading challenge he participated in with F3 down in Houston. He emphasized how important Q-ing is—not just for the workout, but for what it builds in guys. One of the most transformational aspects of F3 is giving men the chance to lead. For some, it may be the first time they’ve ever stepped into that role in their adult life, and it’s pretty incredible to watch guys grow—and even blossom—through that opportunity.

  • SCCC – A Tradition Unlike Any Other

    Solid numbers out this morning at SCCC. Good energy, plenty of mumble chatter, and perfect timing with it being Masters week at SCCC.

    As is tradition, we rolled with 6 rounds of Monday Tabata, with a lap between each round and 2 laps to finish.

    The Work

    Round 1: Stretching

    • Loosened things up, nothing fancy

    Round 2: Burpees / Curls

    • YHC called burpees first knowing we’d all be tired by the end

    Round 3: (This is where things went off script a bit…)

    Round 4: Kettlebell Swings / Calf Raises

    Round 5: Overhead Press / Lawn Mower Pulls

    • This was supposed to be earlier, but YHC skipped it
    • Shoutout to OBT for keeping the Q honest and getting us back on track

    Round 6: Triceps / Front Extensions

    Mary:

    • Dealer’s choice abs to finish it out

    Cash Out:

    • 2 laps around the track

    Mumble Chatter

    • Updates on Artemis II
    • College visits
    • Easter church attendance over/unders
    • Bodos family sightings
    • App development updates
    • And a preview of next week…YHC heading to a bachelor party where I’ll be surrounded by guys half my age. Full report coming Monday if you come to SCCC.

    Great to have Garbage Plate and Splinter out at SCCC. Always better with a crowd.

    Took us out with a reminder to keep an eye out for others – always be mindful of the needs of others.

    See you next Monday. Come for the workout, stay for the bachelor party recap.

  • I’m in the goldfish class

    Great numbers this morning at SCCC! It was good to be back out and leading today too – YHC has missed this too much!

    Typical round of 6 TABATA exercises with hot laps in between.

    Great conversation this morning, topics ranged from movie recommendations (suggest re-watching Nacho Libre and Napoleon Dynamite), the pollen, the goldfish and giraffe classes, disappointing Virginia basketball losses, obscure college basketball players from OBT’s days.

    Announcements:

    Upchuck is looking to pass the baton after 7 years of supporting F3RVA as a volunteer champ. Looking for someone to carry the torch of The Bridge into 2026 and beyond. It’s a worthy cause and a powerful thing to go to if you haven’t been. Thank you for all that you do Upchuck!

    YHC took us out, prayers for a lot of folks out there in need. Let’s keep them in our thoughts!

  • That’s not my handlebar

    RAMM. No Q on the sheet. No master plan. Just men showing up in the gloom and choosing movement.

    It was decided let’s run towards U of R

    Sippy Cup and Marv headed toward campus to send some good juju toward the Rams.

    Chippendale, YHC and Swiper followed also toward University of Richmond, though we didn’t complete the full stadium loop. Swiper rolled out with us for a bit before dropping back, hope you’re good.

    Saab walk out for a walk, but we saw him running back!

    TYA was the lone biker — no pack, no draft, just grinding solo. Respect.

    One of the best parts of the morning was the conversation with Chippendale. Miles make space for real talk. We covered family, vacations, world travels, stories about his dad, and the complicated, humbling reality of parents aging. It was honest, reflective, and exactly why these runs matter. The miles were slow, the conversation was better.

    Notable moment: As Chippendale and I trailed Marv and Sippy Cup, we noticed a lone stranger standing on a corner. Looked like he was cheering them on… until they passed and he started jogging behind them. Protective instincts engaged. We eased back to keep eyes on it. Situational awareness at its finest. In the end, no incident. No headlines.

    We regrouped and closed out together.

    Praises:

    TYA shared gratitude for all of us showing up and putting in the work. Early mornings don’t happen by accident.

    Prayers:

    For Marv’s wife.

    For Marv’s friend Allison.

    Marv took us out with thoughtful, kind words that grounded the morning in purpose.

  • Playground Games

    As everyone knows, I’m always one for games. So today’s beatdown leaned heavy into fun, confusion, and mumble chatter.

    We kicked things off the right way with a solid stretch, because stretching is important. Six PAX circled up for a waterfall of burpees, each man adding one at a time until we hit 100 total. There was notableresistance from the peanut gallery (👀 Upchuck), but once we found our rhythm, things moved fast. By the time we hit around 50, we were cruising and wrapped up strong at 100.

    Then it was on to the main event with a twist. I brought along two 15-lb weights (my wife’s… don’t tell her), and the rule was simple: the weights go everywhere. We alternated carries, and while I’m pretty sure not everyone touched them equally… that’s okay. That’s what the PAX is for pick up the slack when needed.

    Weights in hand, we moseyed over to Stewart Ave for one of my favorite chaos workouts:
    Run down the street, and every vehicle that passes dictates the exercise.

    I didn’t do a great job explaining—or remembering—the exercises, but it went something like this:

    • SUV → 5 Merkins
    • Pickup truck → 10 Merkins
    • Crossover → Partner up for Boo-Yah Merkins
    • Silly / odd vehicle (including a boat) → 15 Monkey Humpers

    There were a lot of crossovers, plenty of confusion, and even more complaining—but the PAX rolled with it. We ran Stewart one way, then back the other, adjusting rules on the fly as the chaos unfolded.

    From there, we headed back to the playground blacktop for a Triple Check:

    • Round 1: Weighted lunges / Flutter Kicks / WWII sit-ups
    • Round 2: Run / Flutter Kicks / WWII sit-ups
    • Round 3: Weighted lunges again / Flutter Kicks / WWII sit-ups

    While grinding through the Triple Check, we mixed in the Question of the Day—fittingly car-related: What was your first car?
    Highlights included Senior Frog’s Pontiac LeMans and Upchuck’s absolute unit of a Chevy Caprice battleship.

    We finished by heading back to the flag for a full round of Mary—mostly so Upchuck could make sure he really got his work in.

    Closed out with prayer, lifting up those less fortunate—especially with cold weather coming—and a reminder to keep them in mind. I also shared that my father was recently diagnosed with prostate cancer, and I truly appreciate the prayers and support from the PAX.

    Strong mumble chatter, strong work, and a great way to start the day. Appreciate every one of you—this is exactly what sets the tone right.

    Last announcement, pigskin is heading to the bridge this weekend and he could always use extra folks for Saturday it’s a great opportunity and a moving experience if you’ve never been.