Author: Rosie

  • Credit where Credit is due

    4 swift of feet joined YHC for some off the books elevation change on the best hills SOJ has to offer. Since we made it official with a COT, I should give the PAX their deserved data points. I don’t want Heist or Swoop to miss out since they are near the top of the leaderboard. YHC and Doozy rolled around Tarrington for a bit before Yeehaw, Swoop and Heist joined us for a trip to check on Gumbo’s old house followed by a venture up Twin Team. 5 miles, EHing some ruckers, and a coffeeteria (with another EH) we all were stronger in the end.

    Thanks for letting me lead you up the hills – it’s not easy but since when do we do what’s easy.

  • Extra weight

    5 of RVA’s elite rucking crew threw on some weighted packs, grabbed some extra weight, and headed out for the morning. Route was Libbie Market, down the hills to the bat cave and to the Huguenot Bridge – cup o’ joe on the bridge, back up the hills. Tclaps to Heist for grabbing the extra 40# and not giving it up for the return up the hills. Good to see the large Sunday Funday crew at Libbie Market post ruck.

    More ruck options coming up – tomorrow am at The Forge, 0530

    GTE 47 Training Ruck Sunday at 0600 – Forest Hill Park Stone House – if you’ve signed up come out and get yourself ready for the event. If you haven’t signed up come see what it’s about.

  • Less length

    The rain did not keep 8 SOJ men off the trails of Rockwood Park. After a few early miles with Big Rig and Boberry the PAX got an intro to YHCs new 50# sandbag and we hit the road taking turns with the bag. Multiple stops for a variety of squats, presses, clean and press, overhead holds, planks and lunges. Everyone seemed to enjoy the extra weight and stops along the way. More of that too come with future training.

    Big Ruck training next Sunday, 6am at Forest Hill Park. Put it on your calendar and reserve the morning for some team ruck training.

  • Murph Triplets

    No Honeymoon this week but the Murph still lives, albeit with fewer participants than last month. Must be the short turnaround for Feb or everyone is resting up to see what Handshake has in store for 40 at Dogpile. Those that came out not only got stronger but heard the stories of Doublemint’s interesting new legal cases and everyone’s experience with menopause.

    Doublemint gets extra credit for checking the gate early to make sure it was unlocked and we didn’t have to hop any fences. 10 rounds of all you got for pullups, merkins and squats and don’t forget the mile on each end.

    Thanks for letting me lead and putting in the work today. Go do something to make someone else’s day better.

  • Light and Easy

    YHC awoke to a string of bailouts on Slack for the MOT run I signed up to Q, I guess those hill repeats will wait for another time. With Wedding Singer and Greenbow ready to hit the streets we headed out on a group choose your adventure route.

    Route – Woolridge and around the Midlo Mines Lake, through the park to The Grove, up to Coalfield and home. We got back just in time to see Ponch complete burpees 999 and 1000 from OC and DKs SOT workout. Excellent to catch up with Wedding Singer who is trying to relocate to the 23113 and has plans to resurrect River Run. He’s got local real estate scouts DK and OC on the lookout. Greenbow pushed our pace for the last mile or so when Singer and I started chatting too much, thanks GB.

    Oyster’s Payin’ Lunch is back on the books for 3/29 – plenty of time to put it on your calendar and for Oyster to save up.

    Ruck training is plentiful, see slack for details. Come join, you may like it enough to sign up for GrowRuck.

  • Friendly Philadelphia

    4 PAX, led by LegKick, roamed from Central to West Philadelphia to visit the Palestra. Apparently it’s one of the oldest basketball venues still in use. 4.7 miles covered on the snow and slush covered sidewalks with some pain stations looped in. The people out in Philly at 630 in the morning are much nicer than those out at 630 pm.

    Onsite coffeeteria post workout.

  • Well Executed Plan

    3 intense SOJers hit the streets early with weighted packs to find some treasures but ventured back to the AO to join YHC and Bullseye for form focused beatdown. As you can see YHC had a very detailed, well thought out plan for the beatdown, much to the surprise of the PAX.

    Warmed up with some standard stuff that the PAX modified to accommodate various injuries. (Anyone know a PT in the PAX, they could make a living treating F3 guys).

    Over to the pull up bars for a few slow easy pullups with no confusion on the instructions, mosey/lunge/mosey to the front of the school. Find for a bench, only 35 to choose from yet somehow I was the only one with a bench to myself. Alternate between slow dips and single leg squats – Bulgarian Split Squats if you’re looking for the technical name.

    Front of the school for the rare quint/quad check – runner is the timer, HRM, APD (1leg if you got it), deep squats, leg lifts. 4 times through, just for variety. More dips and BSS – more lunges and mosey, a few more pullups. Close out with 6MOM. Goal for the day, get some solid reps in, enjoy some fellowship, and not wear anyone out for the Frozen Triangle – mission accomplished.

    Frozen Triangle tomorrow – see 1stF channel for details – 6am at Dogpile

    Lots of ruck options around RVA – come try it out to see what the excitement is about.

    Lots of good discussion post workout about family/friends, the damage that can be done by alcoholism and other diseases, and keeping in touch with the ones you love. Thanks for sharing gentlemen and thanks for letting me lead.

    Have a great weekend, enjoy your sleep if you can get it.

  • Flooded Trails

    6 SOJ ruckers, an F3 runner and some friends met Off the Books for ruck training around TwinTeam. Draper and some coworkers ran off into the Gloom in search of some hills while the rest of us hit the streets toward Robious Landing Park. What looked like a cliff near the river turned out to be the overflowing banks of the James. As most of the trails circle around to the river, access was not to be found today. Hopefully not too much damage to the park or floating docks. The only reasonable alternative was hit the TwinTeam hill, the ruckers never broke stride and crushed the hill with ease in route to a 5k in well under an hour.

    More ruck options this weekend – Saturday pre-RockNRoll, and Sunday 6am at the Pump House. YHC had my doubts about rucking but I am already seeing the benefits – cross training, easy on the joints, opportunity for more fellowship, and getting back on the trails around RVA. We’ll add more Off the Books options during the week so be on the lookout – join the #rucking or #GTE47 channel for opportunities.

  • Burpees for 2024

    NoToll welcomed 33 high impact men ready to bring in 2024 the right way. One old hat and 2 newer men of F3RVA split the Q to ensure maximum pain.

    Intro and warm up with Rosie, standard fare including SSH, Jazzercize, tempo merkins, shoulders taps, and only 1 round of helicopters among others. Group sample of Old Glory. Corner 1, 20 Hand release merkins IC, Corner 2 – 20 jump squats, soggyCorner 3 – 10 burpees, and corner 4 – 20 WW2 IC.

    Yeehaw takes over with a beast of a triple check, runner across the field and back with the other 2 PAX getting in rounds of Iron Mike’s and Navy Seal burpees.

    Purple Rain took us around the fields with moving arm circles, raise the roof, Bernie, all the way back to the dry field. This is where he broke the news that Dora was the next to join the party. 100 burpees, 200 American Hangers, and 300 mountain climbers. Some planks, both sides to make sure the world is balanced.

    Back to YHC to close the fun – Lindsey on the basketball courts with SSH and Freddie Mercuries. 5 minutes of Mary to wrap up the first beatdown of 2024.

    Announcements

    GrowRuck – sign up if you haven’t already. Let’s show the visitors from other regions what F3RVA is about. Leadership training, CSAUP, fellowship, and acceleration of F3 RVA all right here in our own backyard. LFG!! Here is the link https://growruck.com/event/gte-47/

    Thanks to Oyster for coordinating Breaking Bread. His challenge for 2024, sign up for your birthday month.

    Florence will be boosting the F3 RIchmond presence on social media. Take and send him pics at AOs, 2nd F, 3rd F or other events.

    Prayers for the families dealing with the tragic car accident in Brandermill this past week.

    Thank you all for letting me and my fellow SOJ PAX lead you all on this first day of 2024. We have been given an incredible opportunity to be a part of this group. F3 means something different to everyone but I think we can all agree F3 is something that we benefit from and maybe didn’t know we needed. As we move through the next year let’s continue to give it away to others that need it.

    Everything is coming up Rosie.

  • River City – GTE #47 – May 3-5, 2024

    Let’s Go!! F3RVA, as announced at the 12 Days of Christmas workout this morning, the registration is open for the “River City” GTE #47 May 3-5, 2024.  Sign up before the January 7, 2024 price hike and let’s get training. This hometown event is the CSAUP we have been looking for to accelerate F3RVA and each man individually.  Check out the link below for more info and CLICK HERE for registration information.

    The weekend will consist of:

    • Friday Night Rally – A social gathering with a meal, it is open to all men, not just those signed up for the ruck.  This is where we kick off the weekend and learn about what’s in store for us throughout the weekend.  
    • Saturday Morning Convergence King Builder – This is a bootcamp workout that will be held at the premier AO in RVA, Dogpile.  This too is open to all men and may be an excellent opportunity for an EH or motivation for a last minute sign up.
    • Saturday Morning Grow School – This is a leadership training class led by F3 Nation Trainers that is part of your registration fee.  Will be held at a location close to Dogpile immediately after the King Builder.  
    • Saturday Night Crucible Ruck – This is the main event where everything from the previous events is put together and we work as a team of leaders to step out of our comfort zone and do something that will help us all grow.

    More information will follow on specific locations and timing for each of the events.  If you are considering participating and do not have a ruck, reach out to me, there are loaner rucks available that we can get in advance for training and the event but we need to get those requests in soon.

    The important thing is that you sign up now before the price hike, we don’t want to be outnumbered by out-of-towners. 

    Lockjaw and others will be leading ruck training at AOs around the region along with separate ruck centered events in the next few months to prepare us for the GTE. 

    https://growruck.com/event/gte-47/