An assorted group of runners, including some that haven’t graced the trails in a while, met to find their way around the river on a warm Sunday morning. Great to catch up with some guys I haven’t seen in a while. The route – Buttermilk to North Bank with the Belle Isle loop added in.
Check the Q sheet for Gumbo’s Home Run Derby, coming in July.
Come on out this week and see what SOJ has in store for you local AO.
31 F3RVA stalwarts joined YHC at Rockwood Park to celebrate YHCs 9 years in F3. The weather was cool and crisp and according to the many baseball moms and dads pulling into the park, this is what went down.
9 burpee starter, then head to the big field (alternative to YHC’s planned start at the little league field that was being lined), where Gumbo and I played our American Legion ball. Warmup with some standard fare with a lot of mumblechatter throughout – finish with a couple of burpees to get the attention of the PAX.
Partner up and line up on the foul line for a Love Field – P1 runs to the opposite foul line and P2 rotates between bear crawl, lunge and Ukrainian Soldier – turn around and bring it back to the start. Next up – Beast on the baseball field – pointer – you run less if you’re closer to the infield. Burpees, Squats, WWII, Groiner, merkins, jump squats. One last thing on the field before getting pushed off by the incoming players – line up on the edge of the grass and get to the fence by going backward – crawl bear, crab walk, or reverse lunge. Get off the field and get some Mary by Hardywood for the 6.
With all the lots full and cars rolling in we had to find the hill behind the parking lot, and what do you do on a hill. Jacobs Ladder, and since it was a special day we can go to 9 instead of 7. 5 jump squats at the bottom and increasing burpees at the top. Close out with a rapid fire randorama variety of exercises and YHC botching the final cadence.
A little over 9 years ago a neighbor (formerly Shooter, he may get renamed if he ever comes back) told me that Splinter was working out with a group that he thought I would like. After DKs workout of bear crawls, merkins, and Lindseys, little did I know that it would grow into a staple of my day to day.
Thank you to all of those that showed up and the few that reached out to tell me they had a conflict. I appreciate the support and the opportunity to lead that F3RVA has provide. So much support provided through all the ups and downs of life over the last 9 years. I’m not sure where I’d be without it, definitely not in the physical and mental shape that I am currently in.
With Gumbo’s matching we raised another chunk of money for Team Brightside – keep it up through the fall. Oyster may have found a new home base for Saturdays, workout, Arepas at the Farmers market, and pickleball. Great to see Pool Boy and BooBoo out there this week, 2 new guys that are pushing through the reps and getting the support that we all got early in our F3 lives.
Announcements
June 22 – Chester Saturday workout starting – See State Farm and Posh for details.
Some other fun things going on around F3RVA, be on the lookout on Slack.
Thank you all again – Everything is coming up Rosie.
9 fleet footed gentlemen may or may not have followed YHC’s direction of a fartlek style run through Midlothian. Goal was to switch up the pace up and down throughout the route, some did just that, others hit their target pace throughout, and others searched the area for an open restroom – most completed 4-5 miles.
Route – Midlo to Mt Pisgah and down Westfield, loop around Gather and across the Kroger parking lot to Le Gordon and on to Midlothian HS. Loop around Charles A Ransom Way for post-memorial day remembrance (Air Force Major, Midlothian HS alum, VMI alum, baseball teammate of Gumbo and YHC – killed in Afghanistan). Back down Charter Colony to the Turnpike and back to the flag. Bonus trip to the bottom of the parking lot and back up to finish out the time.
Announcements:
Saturday – come on out to RockNRoll, pick up a Summer Tour point, celebrate my 9th F3 manniversary, YHC will donate $9 to Team Brightside for each PAX in attendance
Saturday – Kindred Spirit Satellite – Whitesnake will be playing the hits with his band from 2-4pm
Sunday 6/2 – SOJ Deep South family cookout – Horner Park 3-6pm – bring a side dish and let Swoop or others know if you’re coming
4 runners headed across the Lake Salisbury dam and got a little more mileage than expected. 3 walkers did their thing but some had to leave early for dogs and kids. Coffeeteria was enjoyed by those that stayed.
Convergence tomorrow, 7am at Tredegar. Start of the Summer Tour. PreRuck at 6am.
3 Beasts didn’t get enough work from Oyster’s 3+ mile Dogpile Q and set off on a tour of their own with extra weight on their backs. Various weight carried, multiple miles traversed, many world problems solved, all solutions forgotten.
Let’s start with the important stuff from the 6 that joined YHC- if not for House Party we never would have known how many reps were done, OC’s son’s college decision made his girlfriend squeal like an 18-year old girl, Bullseye was unaware that there would be running involved in this Q, Boberry will be traveling 4 hours with 4 kids tomorrow, Draper is concerned about what we look like to outsiders when trying to do pullups, and Tobit is still faster than most, even when he takes a month off.
We ran 2.5ish miles, stopped a few times for a variety of merkins, Mary, leg work and pull-ups. The river is not sunrise ready but the yacht rock will be coming back soon. We successfully completed a round of bob-and-weave without screwing it up, although given more than 10 reps Tobit’s long stride would have stepped on someone. One round of the Murph isn’t too bad.
Put Friday night May 3 6pm on your calendar – Bon Air Community Center – GrowRuck rally, all men are invited. More info is out there and will come.
May 4 – Convergence workout at Dogpile 7am – already one FNG committed, he’s coming from SC to do the overnight, what’s your excuse?
Prayers for OC’s family – His M lost her grandfather who, by OC’s account, lived a full and happy life
Prayers for Boberry on his first venture with 4 kids – The Pax recommended Benadryl and Bourbon
Others unspoken for those going through tough times – you never know what a little
Get ready for the River, Richmond’s rich history and diverse terrain provides the perfect backdrop for this GTE #47 leadership adventure. F3 men from Richmond and across the east coast will converge on the River City May 3-5 for an unforgettable bonding experience and personal challenge. Traversing the city’s streets, parks, and trails, they’ll not only test their physical endurance but also strengthen their resolve as men to live right, lead right, and leave right. The city’s cultural landmarks and scenic views will offer moments of reflection and inspiration along the journey from sunset to sunrise. Ultimately, this overnight ruck event promises to be more than just a physical feat—it’s an opportunity to forge lasting memories and deepen connections in the heart of Virginia’s capital.
There is still time to sign up for the overnight event or just the GrowSchool.
There are 4 phases to a GrowRuck Training Event:
Weekend Schedule
Rally
Friday, May 3 1800 – 2100 – Bon Air Community Center – 8725 Quaker Lane, Richmond, VA 23235
Open to all F3 RVA men, out of towners, and GTE Trainers and Cadre. BBQ will be provided, donations requested to cover the venue and food for the event. BYOB
Kingbuilder
Saturday, May 4, 0700 – Dogpile – Dogwood Dell Parking
This will be a one-hour convergence bootcamp at Dogpile led by the GTE trainers. It will be open to all F3 men with FNGs welcome. This will be a great opportunity to bring an FNG or Kotter to show them what F3 is about
Growschool – registration is open for the Growschool only, sign up to get a lesson in leadership
Saturday, May 4 0900-1200 – Relay Run warehouse
2720 Decatur Street, Warehouse 29, Richmond, VA 23224
GTE #47 – Overnight Ruck
Start – Saturday, May 4, 1800
GTE #47 Endex – Sunday, May 5, TBD
GEAR
Below is a partial packing list for the event. **Additional items posted on GTE Registration Page
Required Gear
Prohibited Equipment
Reach out to Rosie, DTH or Gomer Pyle
The Friday morning gab session at Bettie Weaver had 7 members today started with rounded iron that was sharpened throughout the morning. YHC put out the call to the GTE crew to hit the KB bootcamp with some extra ruck weight on their backs and 4 of them, Chaplain, Boberry, House Party and OC, answered the bell. Last Call didn’t have a ruck but had a sufficient bell while Honeymoon picked up what must be one of his kids toys disguised as a kettlebell.
After a sufficient non-weighted warm-up behind the school and a prime number of PAX we opted for a station rotation. Timer carries the a bell to across the pavement and back, other stations – around the world, shoulder press (with Boberry’s vintage barbell from the original Rocky), squats, halos, high pulls, and rows. Things we learned – according to House Party the Wizards-Hornets is still a decent draw, OC loves buying boats, Honeymoon gave away his real kettlebell, and benign familial macrocephaly is a real thing to be careful with when doing halos.
A couple rounds of swings, cleans, plank pull throughs and merkins before wrapping up with some Mary w/ KBs.
Announcements –
There is still time to sign up and train for the GrowRuck – after a couple meetings with the leaders of the event I am convinced this is not a CSAUP you want to miss. Opportunities for growth, bonding, and a little pain abound. There’s a reason why guys are coming from out of town to do their 2nd up to 9th GTE and it’s not to see if State Farm carries the logs solo. If you still don’t want to join in the overnight fun, put Friday May 3, evening rally and Saturday morning May 4 convergence on your calendar, all are invited so let’s get a big turnout for both.
Next Friday lunch – Rusty Taco March 29
Prayers for those experiencing loss and those that need strength to push through tough times ahead.
Thanks for going with the flow and letting me feel my way through a ruck KB workout.
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.
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.