Author: Jimmy Benson

  • Lighthouse toe nails: WTF

    4 regular F3 brothers joined for this magnificent day to workout: Here’s what went down. Mosey to COP 10 Don q’s, 10 Ukrainian solders, 10 Merkins, 10 LBCs

    Mosey to Publics for a cumulative 4 corners: 15 merkins, 15 WWIIs,15 Rosita’s with a pump, last corner 10 Burpees. Mosey up to Rusty Taco. Stop 25 SSHs, 25 LBCs , 25 two count mountain climbers, 25 two count American hammers. Mosey west towards Lauderdale, Stop at Mexico restaurant: 20 merkins, 20 STH, 20 Freddie mercuries, 20 dips on (very nice benches). Mosey west to our Gridiron Starbucks, stop at the fountain for 15 durkins, 15 dips, 15 durkins, 15 dips. Walk through Starbucks and say good morning to our nice baristas and leave immediately. Run portion of the workout begins. We were at 1.6 miles at this point. Work our way back to flag end with 3.2 miles, few stretches and 20 last merkins just for fun. Closed in prayer then talked about new shoes on a two of our feet and admired Lighthouses shoes with holes and decided he should get some new shoes. Then we decided he needs to adopt a  more aggressive toe clipping policy as he shared his toe nails had been wearing holes in his shoes 😂😂😂 Have a great day!

    Dont forget to come support Whitesnakes band on Saturday

  • Summer is underway!

    8 gathered on this beautiful end of May morning to tackle the short week with the right mix of dopamine and adrenaline! The thang:

    warm up with 20 SSH, 10 Don Qs, 10 Ukrainian soldiers, 30 LBCs, 10 merkins. Mosey to lot behind Pemeberton Elementary. BLIMPS workout. Run across lot 10 burpees, run back and then return to exercise spot, 30 LBCs, repeat runs, 20 two count imperial walkers, repeat runs, 25 merkins, repeat runs, 25 plank jacks, repeat runs, 30 side straddle hops. Rinse and repeat for 2nd BLIMPS. Once completed mosey to front of school. Dora : 100 merkins, 200 WWIIs, 300 two count American hammers. Mosey to Quioccasin school pick nick table, three rounds of 25 dips, times up back to flag. 2.6 miles covered today and a beautiful less humid day. Announcements: come support Whitesnake band playing at kindred spirits Saturday 2 to4 at the richmond city location near the diamond, F3 RVA 10 year anniversary Sept 21, save the date. Closed in prayer another day of reflection for those that have laid down their lives for this great country! God is Great, Amen

  • WTH May kick off.

    Six of the West End’s finest gathered on this warm start to May. The old guys got to show the young buck what F3 endurance is all about. The thing: Head out from the flag towards Wellesley, Stop at the Wells Fargo parking lot for Little COP: 10 Don Q’s, 10 Ukrainian soldiers, 10 merkins and off again. Not too far down the road we passed a walker who ungraciously did NOT say hello. We thus had to stop for five Burpee as a penalty. The mosey continues hang right into some new territory and find two culdesacs that look perfect for Pintos version of a May “11”. Start at one of the cul-de-sac we do 10 Merkins, run to the other cul-de-sac do 1 WW2; run back to the other side one Merkin back again for 10 WW2s, Alternate pattern. Because May is the fifth month, we do five rounds of this. Also In celebration of May: the start beach season/ pool season we head to the lake at Wellesley. Another unfriendly walker gives us a stop for five more Burpees. We arrive in the parking lot overlooking the water and do 20 Merkins, 20 LBC, and 5 more Burpees. Mosey again down the trail to the basketball court. We haven’t been to in a long time and to our delight they redid the court with a very nice plastic floor and Wellesley emblem at the center. It is the NBA playoffs currently and seemed like a good idea to do three rounds of suicides on the basketball court. Once completed met at Center Court for another round of 20 Merkins 20 LBC’s, 5 more Burpees. Head back to the flag. Time got away from us a little bit and were a few minutes late, but we covered 4.2 miles, worked up a sweat, closed in prayer: celebration for all the graduations, weddings, and end of school with the month of May. The F3 brotherhood rocks.

  • Beautiful WTH morning

    We always enjoy a warm dry workout as we are leaving winter. 5 brothers crept out in the gloom this morning to keep working on ourselves. Left home base and headed towards the senior apartments at the end of Three Chopt Rd. stopped at first shopping center and did a little warm up: 10 SSH, 5 Helicopters, 5 Don Qs, 10 merkins, 20 LBCs. Time to keep moving towards our future home. Stopped again did 20 Merkins run touch pole across parking lot and back, 20 two count American hammers, run to pole and back, 20 two count Imperial walkers and run and back, 6 was in and off we went. Once at the senior community cul-de-sac. 20 merkins, run loop around parking pavilion, 20 reverse crunches, run loop again, 20 Hillbillies run loop, 20 burpees run loop, 20 American hammers to catch our breath and them mosey back to flag. At base, we had just enough time to fit in 20 more merkins and 20 more American hammers. COT Q closed up in prayer. 3.8 miles of ground covered . Announcement: The White animals will be leading Gridiron Q on Saturday, dont miss out for this promising workout, request for White Russians to close the workout was mentioned, We shall see what is to be. Was nice to have Offshore workout with us today. enjoy the week Brothers

  • we tried to make it 70

    3 showed this chilly morning to help Whitesnake get ready for his 10 mile Bear creek run coming in a few weeks. The thing: mosey to parking decks at West broad village. First trip up, stop at each level 10 merkins, 10 two count crossover LBCs( elbow to opposite knee). Run back to bottom. 2nd trip up: 10 SSH and 15 WW2s, run back to bottom, mosey to gazebo at lake. 3 sets of 15 dips, 10 durkins. Mosey around lake back to flag. 3.7 miles covered.

  • Last day of Dry January

    5 faithful gathered this cool morning and got our steps in today. Living up to the running boot camp we covered 4 miles today. We ran to our popular neighborhood and hit the Cul-De-Sacs. First few we did 10 Merkins and 10 WW2s, after those we bumped up to 15 or each, on the way back to the flag we took the long way around the lake. 135 merkins, 135 WW2s completed with 4 miles run. Thought we lost Pigskin for a few mins at one point. A good day to workout! Reminders of frozen triangle coming up, closed in prayer and off to start the day!

  • Friday morning run cold run with Downrange F3 visitor and FNG

    Nice cold morning to be out on roads working off the holiday fat. We ran the figure 8 route which is oddly named as its really more of a “9” 4.4 miles 8:53 pace, a few ran further and some ran less. All finished with circle of trust and naming our 23 year old FNG who played baseball, Strawberry. Interestingly he was asked his first concert….never been to one. Strawberry stuck. Ha Ha

  • Gridiron Snowball fight

    8 warriors gathered in the frozen air to fight off a hangover(at least 4 of us) and burn some calories Here’s the thing: warm up was 25 side straddle Hops, 10 Don Qs,10 helicopters, 15 arm circles, 15 reverse arm circles, 10 push-ups, 20 LBC‘s.

    Mosey to Striker field for some elevens to halfway Mark of field. Round 1: merkins and World War II, next set of 11s :Burpees and American hammers. Needing to cool off we rolled the giant snowballs to the center feild and then pushed them off field. Mosey to pull up bars, eight pull-ups, 15 dips, six pull-ups 15 dips, four pull-ups 15 dips two pull-ups 15 dips, mosey to the playground for ab workout: 25 WW2s, 20-2 count Freddie Mercury, 20 hello dollies , 20 Rosalita‘s, 20-2 count penguins, 20 copperhead squats, mosey up to the bathrooms. Wall sit: 10 air press, 10 -Merkins, 10- milkers then 10 LBCs, 10- Mike Tyson‘s, 10 Merkins, 10-head knees and toes wall sits, 10 LBC, run two loops around half of the parking lot. Circle up in plank for ring of fire each member doing five of whatever they want. close with prayer head to coffee for the warming up and fellowship. Was great to lead this group of Men and friends. Always the best part of my day working in the F3 circles.

  • Cold and Wet yet Sunny all at the same time!

    3 made their way out into the gloom on this cold wet morning

    The thang: Pigskin did his usual workout lapping the school doing dips and merkins while we headed out to the comfort of the parking decks at West Broad Village. We stopped at our West broad warm up and did 10 Don Qs, 10 Ukrainian soldiers, 10 Imperial walkers and 10 merkins all in cadence. Mosey to the parking decks. Start our climb up running and at each level, 15 merkins and 15 WWIIs, at the top we ran down stairscase to bottom, ran across to other staircase, ran to top and then ran back to bottom. 2nd deck climb consisted of 15 squats and 15 side straddle hops at each level. we ran back to bottom and headed out to pavilion at lake. we did 3 sets of 15 dips, 15 derkins and 15 LBCs mosey back to flag by long way around lake. Came in a few minutes past the buzzer with a total of 3.66 miles covered. YHL closed in prayer.

  • Better late than never, no fines according to Lighthouse

    The Thing Regular Cul-De-Sac workout for us, run to neighborhood and 20 merkins and 20 LBCs each cul-de-sac. 10 cul-de-sacs once completed mosey around pond long way and then over to John Rolfe to get back to the flag. 4.25 miles covered, 200 merkins and 200 LBCs. Great combo for getting chest abs and some fat burn. Q closed with prayer.