Author: Rosie

  • F3RVA 10-Year Anniversary

    F3RVA 10-Year Anniversary

    Gentlemen of F3RVA – you have been hearing announcements, you’ve seen the T-shirt orders, and heard bits and pieces about the 10-year F3RVA anniversary. F3 was started in Richmond 10 years ago with what F3 Nation referred to as a ‘Leap’. They found a few local contacts to get something started and built it out with Charlotte PAX coming up for a Q-school and preliminary workouts before passing it off to the locals on 9/20/2014. Thanks to Big Data (ahem, Splinter), you can read all that happened that day here: https://backblasts.f3rva.org/2014/09/20/old-dominion-welcome-to-f3-nation/ I am sure you will recognize a couple names in the PAX list. After that inaugural beatdown, the PAX from RVA took off and have helped bring F3 to all of us in Richmond, plus assistance in launching Hampton Roads and Charlottesville.

    Events for the weekend are below:

    • Friday 9/20 – Weekend Kickoff Happy Hour – 5pm at Casa de Snuff in Bon Air – 2032 Buford Road – 5:00-7:00pm – Park at BACA or St. Michaels
    • Saturday 9/21 – Workouts at Dogpile
      • 5am tentative Early/Premature Beatdown/Run/Smokefest – Big Rig will be leading this – don’t miss a chance to get the day started right
      • 6am – Pre-Run and Ruck options
      • 7am – Main Event – 10-year Anniversary Beatdown – Special Guest OG Qs
      • 8am – Stick around for post workout refreshments
      • 8am – Team Brightside Fundraising and F3RVA awards
    • Saturday 9/21 – Family Cookout – Huguenot Park at 1:30pm – all PAX and families invited

    This is a special event, we have all been fortunate to have the F3 community in our lives so let’s use that weekend to celebrate and energize us to keep giving it away. We want to get as many guys out as we can so start headlocking now – reach out to any guys that may not be on Slack or don’t post very often, they won’t want to miss this.
    More info to come on details. Reach out to me or Gomer if you have any questions.

    Most importantly – Put 9/21 at 7am on your calendar and someone else’s! Let’s GO!

  • Slow and easy but also flat

    The call for an easy Sunday Run was put out and the PAX delivered. Despite the lower humidity we found the flattest roads in Salisbury, including where YHC grew up, and kept it slower than usual. The runners even beat the walkers/ruckers back, that’s what I call easy. The consensus is we need more of the slow pace long runs. Time will tell if we keep to that, I know Honeymoon will approve.

  • First Watch is Overrated

    The cars kept rolling in at WaThoHuk despite the locals’ insistence that there are only a few regulars. Discussion pre-workout centered on the typical WTH routes and also furnished the BB title, stated by a PAX not to be named but is older than YHC. Hint, all but Hops are older than me. After ensuring Pigskin that he would not need a head start or directions we headed off into the gloom.

    Around the bus loop and to the track behind the school. No warm up (this is a run) let’s dive right into the Mega Beast. Run the track stop every 100m for 6 reps, finish the lap and reverso stopping at the same spots. 1/2 mile per round. Exercises were jump squats, merkins, WWII, Monkey humpers, Carolina Dry Docks, and Heels 2 Heaven. Hops was a little disappointed that burpees was not the last round but today did not feel like a burpee day. A group lap and extra lap around the parking lot got us to 4 miles total.

    Phonics and Hops set the pace and the PAX enjoyed Olympic related chatter across the board, including disadvantages of using additional poles in the pole vault or the American 1500m winner. Good luck to Hops, visiting from C’ville and providing continuing education to the attorneys of the world. Look for him again in the coming months – we’ll make sure to have some burpees for you next time. The sign up on the Q sheet threw the regulars out of sync with an SOJ/Summer Tourist Q and downrange and DaVille PAX too. Thanks for letting me take the lead and fill in as Q for the morning.

    Announcements – Westhoe Lunch next Tuesday; Others – See Slack

  • Toga’s Time Bomb

    7 strong from across RVA joined YHC to avoid potential injury on the Ultimate field and instead opted for potential injury from excessive KB work.

    Vague recollections of a Circus workout by Toga years ago and YHC playing with the ‘Workout’ function on my watch led me to the Time Bomb. After a brief warmup we got to the main event. 6 exercises – 30 seconds each; rest between exercises decreasing from 30 seconds down to no rest in 5 second increments. For those not wanting to do the math, that’s 7 rounds. Exercises were Swings, Press, Goblet Squat, Halo, KB merkins (one hand on KB), and Sit and Press. Lots of good shoulder work against Dumar’s Dr.’s orders.

    Farmers walk around the parking lot and circle up for some Mary – beginning with the Alabama Honeymoon – the advanced KB version of the APD. Add some flutters, some complicated KB American Hammers, and a few regular APDs to close out the time.

    NMS: Excellent muggy morning to get some KB work in and for those that didn’t want to run, this was the workout for you. Welcome to B.O.B. – 2nd post in 2 days, great to have you out. Hopefully Hermie doesn’t need to do too many root canals today, the arms may be a little dead holding them in someone’s mouth. Despite moving to the City, Gumbo still found his way south of the river, just can’t take the SOJ out of him. Nancy may be starting a Pre-Pre-early Wood workout of Sitting 2 year-olds starting at 3am – be on the lookout for the pre-blast.

    Announcements:

    Float the James – Sunday Aug. 11 – See Meatball

    Sat. Aug. 17 – Pickleball Tournament – See Oyster

    Wednesday Aug. 21 – Upchuck’s 100 @ First Watch

    Wed. Aug. 28 – Magnolia Green AO Launch

    Monday Sept. 2 – Labor Day Convergence – More info to come

    Sept 20-21 – F3 RVA 10 year anniversary festivities

  • Irish Exit

    Tobit was expecting to slink away to Charleston with minimal fanfare but Boberry thwarted that with a TwinTeam slack post that brought out a few well wishers. Despite proposed redirection and uncooperative joints, the PAX was able to make a trip up Twin Team hill so Tobit could bid adieu.

    THANG

    Mosey to the bus loop for some standard warm fare. Before we leave the bus loop, we checked in on an old favorite, the curb crawl – up to 4 repeat 4 and back down. Consensus was it still sucks.

    Mosey to Twin Team – up the hill with 5 jump squats and each mailbox. Mary and the top – roll back down with 5 merkins at each mailbox. At this point with YHC bothered by a trick knee we settled in for some plank/merkinrama in the cul-de-sac until the shoulders were sufficiently worn. Next some extended Mary until enough groans and feet slapping the ground were heard. Bullseye may have been the only one appreciative of the non-running portion of the beatdown.

    Mosey on back to the flag for some additional Mary before time is up.

    NMM

    Our man Tobit is headed south as a Lt. Col. in the unorganized militia of South Carolina where he will learn the ways of F3 Charleston and Slack buzz from Cal Worthington, dress in snazzy uniforms, teach maths and other numbers to the youth, and enjoy a new level of humidity among other things. Good luck Tobit and we’ll see you on the Farewell Tour over the next 9 months. The expected rain did not materialize at the AO although I think we would have welcomed it by the end of the workout. I appreciate the PAX picking up the six, YHC, as I struggled through the morning. The support across the board is always welcomed, appreciated, and well received. Individual goals for F3 vary man to man, but overall the mission does not change – Plant, Grow, Serve.

    Announcements – Pool Boy VQ, Holy Water, Paddle, Float, and lots more. See Tryhard’s or Upchuck’s recent BBs but note the date of the 10year convergence is 9/21/24 not 9/28.

    Thanks for letting me lead.

  • Coldest water fountain

    3 walkers and 2 runners got a hot start to the morning in Midlo. Boberry and YHC found the Salisbury water fountain cold as usual about halfway through the 7 mile jaunt. According to Aisle 5’s step counter, the walkers logged 3.5ish miles. Typically, the 2nd F was just as good as the 1st.

  • What’s the Rollercoaster again

    4 swift of feet headed out for Week 2 of the River Run return. With the goal of reminding the PAX of the regular River Run routes after last week’s OG, this week was the Rollercoaster. For those that need a refresher – 4 mile is out to Robious, left on Riverdowns South Drive, Left on Queens Grant Drive, right at the top of the hill on Royal Crest Drive, turnaround at the Riverdowns South Drive and reverso. 5 milers add the loop around the school at the beginning of the end. More than 5, continue past Riverdowns S Drive to the former casa de Gumbo or further.

    A pleasure to return to this as an official AO and chase Doozy up and down the hills. Looking forward to some alternative slower recovery day options in the not to distant future.

    Next Monday – 6/24 Alamo for Wildcat Bday Q

    July 4th convergence at Batteau, 7am

    Lots of other things on the agenda for Summer – keep an eye on Slack for more info

  • Does Bear mean the same as Beaver

    4 summer tourists and 7 locals met up ina parking lot in Mechanicsville to see what the SOJ Q had in store. According to Phonics’ 2.0, here is what went down.

    Start in front of the Middle School for warm up, DQ, Helicopter, SSH, variety of Mary and merkins.Mosey to the middle school track for Dirty Macdeuce – 12 reps of arms, abs, legs then a lap, repeato x4. Round 1- HRM, WWII, copperhead squat, 2- T-Merkins, dying cockroach, monkey humors, 3- stagger merkins, gas pumps, lunges, 4- merkins, leg lift, jump squat.

    Find the shaded parking lot for a Dora. Runner runs down the short hill and bear crawl back. P2 does 50 Makhtar N’diayes, 200 LBC, 300 curb toe taps. Wall sit fun for the camera. 2 rounds of a Ring of Fire. Merkins and Mary and close with some stretching and chatter.

    Thanks to Heist, Blue Moon, and Upchuck for joining me on the tour and the DaVille guys for showing up in force. The workout was great but the coffeeteria may have topped it. Good to chat with Blue Moon and learn a little about Phonics’ shoes. Excellent finish to my SOJ takeover week at DaPile.

    2.0 workout at DaPile next Saturday

    6/24 at the Alamo, be there for Wildcat

    More info on the 10year convergence coming, save the date 9/21/2024

  • Who’s coming in hot today

    2 Davillians met YHC in the parking lot to begin a Manndate beatdown. The locals let me know that there is a tendency for some regulars to come in hot and just as we began the warmup Bulkhead rolled in. Apparently Corned Beef gave a tentative HC but didn’t join the fun.

    After a brief warm up where a lack of big arm circles threw off the rhythm of the PAX we got back on track in the bus loop. Lightpole Beast – 6 exercises at each lightpole – drop the bell at the 3rd, run to the 4th and return to complete the beast – Halos, Swings, Rows, Squats, High Pulls, Around the World. Couple rounds of a quad-check with flutters, cleans, lunges and a runner. Close out with some curls, triceps, and Mr. Holland’s 8-count total body movement.

    Great to get out to the North side of town and catch up with a few of the Daville stalwarts. This was not the epic beatdown Mr. Holland anticipated stepping out of the car. Between the late nights, long drives, and an aging body, YHC appreciates the occasional basic beatdown accompanied with better chatter. Those that were there got a hint of what may be in store for DaPile, bring the numbers out Saturday and you’ll get some solid work in.

    Thanks for letting me lead. The SOJ takeover rolls on.

  • What happens at the Jerkin gym

    11 West End Gentlemen and 2 Southsiders set off after decisions were made by the Q and others to forego the gloves. An uneven prime number threw off plans for triple checks or Dora. After a warmup highlighted with proper Hillbillies, the real fun began.

    Heartbreak Hill 6 pack – Jump Squats at the top, HRM at the bottom. Next to the jerkin gym where Whitesnake skipped and did a lap to heal his wrist (no word whether the injury was from solo jerkins). Partner up for decreasing ladder of 5-1 jerkins. Half a lap to the bleachers for Lindsey – Bench Kicks and lunges.

    Repeato – back to the hill for a 6 pack of V-ups and Monkey Humpers. Jerkin Gym – 5 to 1. Lindsey – Bulgarian Split Squats and WWII. Close with some Mary.

    Great to be out at Heartbreak with the Fabulous Gypsy and others. The namesake hill and jerkin gym are 2 of my favorite spots so we had to visit those twice. Despite his graceful fall yesterday, Pigskin was back out for more, he may have been slightly slower but Atilla kept him company. This may not have been a tough enough workout for Senor Frog who could not be heard hacking at all this morning, he has a routine in the morning that does not include the jerkin gym. Despite being assured that Ultimate frisbee was unlikely, Honeydo was not there to enjoy the benck kicks.

    West End 2nd F Lunch – today at Firehouse Subs in Innsbrook

    3rd F book discussion @ Dunkin – #5 of Jordan Peterson’s rules, come to discuss the rule, maybe not the writing style

    2nd F @ Snuff’s 7:45 pm, in Bon Air – See Slack for details.

    Prayers for Fudd’s sister and others with relatives that are struggling with illness.

    Thanks for letting me cross the river to lead, always a pleasure to see familiar faces in an unfamiliar location. SOJ takeover continues this week – Locals holding down the fort at SOT/MOT, Crossing, and Ruckhenge, get some strong SOJ energy at WaThaHuk, giddy up at First Watch, sing along at Wdog, and bringing some flowers on a Manndate.