12 High impact men emerged from the gloom to see if today is the day for a 45 min continuous COP. Like Kramer test driving till we ran out of gas we kept at it til we re-discovered why we do more than COP for bootcamp workouts. We realized it quite well.
According to Mr (Teacher) who got a good gander of us while delivering dimensional lumber, this is what went down more or less.
Welcome, Mission, disclaimer. 54 birthday burpee start. Mosey to the grass.
Upchuck took us out. Prayers for the kindness of people. Prayers for the PAX.
Announcements: Bridge with Corned beef this weekend; Herme bridge May 10; CSAUP 2 May – support if you cannot do it. Join or die screening at the Byrd April 28.
NMS – YHC has always wanted to do 45 minutes of Mary at 45MOM and we did it today. A lot of chatter, and by a lot, YHC heard A LOT for talk, but while busy working, not possible to participate nor hear much of it. Please share. Just happy that PAX can find 2nd F while participating in 1st F. 2nd F is important too.
YHC’s awaited and anticipated surgery was finally denied – will see what will happen next – its not the same as loss of a loved one, not by far, but there is still a grieving process in not being able to do what brought so much joy for so many years. That is a loss. Thanks for the support.
Arm and shoulder blaster: Arm circles: 20x forward, 20x backward, overhead clap seal clap 10x 4 count mer’cans, 54x mountain climbers (that 108) , 5x on my command mer’cans. 5x more, 5x 4 count mer’cans, 5x more, one more mer’cans for the Ranger in the sky.
Balance exercises: touch the clock on the ground 11, 12, 1 with one leg in the air. Deep hamstring stretch. Deadman hang.
Mosey to the flag. 0.19 miles 45 min
Atilla took us out. Prayers for Kubota, Roger Roger, Fireman Ed, healing for PAX
NMS – The threat of a 45 min COP likely kept some away, but this was challenging and glad that the PAX were game. YHC was talking to an Army buddy yesterday and that conjured up thoughts of all the NCOs that helped me become an officer and leader, from Basic training Drill Sergeants SSG Henderson and SFC Eggleston to my last Sergeant Major SGM Jeff Price. These NCO studs could crush you with PT all in the same spot. Here’s to you brothers! Major Gomer Pyle.
15 fly guys arrived (eventually) to Heartbreak for Earth Day Q, 54 trips around the sun, and 8 years reborn as Gomer Pyle.
According to the bus drivers sneaking a peak during preflight, this is what went down more or less.
Welcome, Mission, disclaimer. 5 burpee start. Mosey to the the forbidden soccer field, lunges and bear polars down the hill (backwards polar bear, five bear crawls and ‘merican). All exercises In cadence: 1x SSH, 20x sumo squats, 10 Helicopter, 10 Turn & Bounce, 10 Don Quixote; 50 ‘mericans: 20 4 count regular, 10 HRM; 54 WW2s; 50 Little baby crunches: 10 regular, 10 Left Leg straight, 10 Right leg straight, 10 legs to the sky, 10 both legs straight. 5 grass angels, 5 aussie grass angels. 20 monkey humpers, 20 gorilla humpers, 10 APD, 10 Tuscaloosa Trailer park twisters. 10x Shazzam! (R)
Mosey to benches. Split into two groups. Group 1: 20 dips swap with group 2. Group 2 squats until group 1 complete. Repeat regular dips 3 x. Final set of dips: 20 climax dips. 100 dips total.
Handshake lunge (2 steps and squat) mosey to jerkin bars, . Pair up. 7-10 jerkins (hit max and do it again x2. 21 – 30 jerkins total.
Mosey to base of hill. Bernie up. Burpee. Bear Polar down. Mosey to bleachers, Polar bear up. Burpee at the top.
Quick round of flutter kicks. Deadman hang. Demonstrate pectoralis major massage technique.
Roger Roger took us out.
NMS – Long COP grumbling expected but aimed to keep the COP under 30 min. Handshake will figure out where shazam! (R) comes from eventually. Great to see Vandelay and Nacho Libre out – NL makes everything look easy. Being a little out of target fitness makes it challenging to hear much of the mumble chatter. We all had fun. I am grateful for this group of HIMs to count on and run around in the morning and do silly things with.
8 elites emerged from the gloom for a little fitness fellowship and faith. According to the security cameras this is what went down more or less.
Mission disclaimer 5 burpee start. Mosey to the grass. All exercises IC: 1x SSH, 20x sumo squats,. 40 Arm Circles: 20 forward arm circles, 20 reverso, 10 overhead claps, 10 SEAL claps. 50 mericans: 20 regular, 10 HRM, 10 merican get ups, 10 Merican + shoulder taps. 50 WW2s; 50 WW2. 50 LBCs: 10 regular, 10 Left Leg straight, 10 Right leg straight, 10 both legs straight, 10 legs to the sky. 100 Leg Lifts: 10 flutter kicks, 10 Dollys, 10 Rosalita, 10 box cutters, 10 Heels to heaven. 10 grass angels, 10 aussie grass angels. Superman, 20 monkey humpers, 20 gorilla humpers, 10 APD, 10 Tuscaloosa Trailer park twisters.
Mosey to pull up bars. Bonus polar bears and lunges along the way. Split into two groups group 1 Max pull ups then max plus 5 more including jump ups. Group 2 dips until group 1 complete.
Mosey back to the flag bonus bear polars lunges and crab walks
Mary with flutter kicks and apd
YHC took us out Announcements CSAUP may 2. Bridge.
Mosey to street for a short lamp post workout. 5 mericans+ 10 WW2 each lamp x 5.
Finish right on time. Atilla took us out. Prayers for healing, Roger Roger, Fudd, Fireman Ed.
NMS- Its no secret that YHC loves a good workout: This has come to mean a workout where a STRONG desire for a nap hits around 0730 – driving through it makes you stronger! Thankful for the light rain to wash down some pollen, we were all wishing it was raining more and by the end it was a decent drizzle – not heavy enough for a parking lot change, but enough to stink up your car for a bit. After all that, the warm shower at home just makes you feel all good inside. That plus hanging with some solid bros…. What a great way to start the day!
The best part of the workout is the Whitesnake / Gomer impromtu rendition of a Andrew Dice clay bit: You got the bonus plan baby!
3/13/2025. 15 ITG for a journey. “Look forward to every day as you are about to embark on a great adventure” (Major Doug Zembiac, USMC).
Warm-up: mosey to adult playground. Hop, groove and jumping-jack to music. 1/2 way thru, do 1 full range, controlled pull-up. Continue in a relaxed fashion. Did approx 10 pull-ups each. Back to warm up to fast pace music. Lots of jumping jacks. HR was up.
Mosey to Western Av. Anytime “Jungle Boogie” was playing, we were doing fitness. This time was OYO Merkins. Maybe you did 15. Maybe you did 35. Who knows. Mosey to other side of Solidier Field Rd. JB to Air Squats. Mosey to outside amphitheater adjacent to the Charles.
Thang: The journey began with an explanation. Your humble Q had a mission to create something and the ask was to follow along. We breathed our way into the start of a 12+ min song and then as a unit, we crushed fitness as a team, together, to synchronized movements to the songs different parts. The exercises were varied, the tempo changed, but the message was simple. We are all warriors, but we struggle nevertheless. If we do it together, we are stronger. Our shield is not as heavy, our burdens are lighter. 12:44 seconds later, we were more fit, and emerged tighter. The journey will continue nevertheless…
Mosey back, JB played and it was mountain climbers into air squats.
Three stretches were requested and performed. @Gomer Pyle RVA led us on the final one. He can tell you the name.
Taking advantage of a open slot on the Q sheet, YHC led a workout at a geographically representative proximal location of the Clinic. This workout included 45 minutes of “strenuous” cycling followed by 3x 30 leg lifts, 4x 8 curls and 3x 25x merkins.
NMS – I see the appeal of this AO – lightly organized and lightly attended, it provides the opportunity for reflection and introspection with a side of bewilderment. Since 2F was lightly attended, so that the PAX dont feel left out, some of those musings are presented thus:
Why do people walk on the clearly differentiated bike path, with headphones?
What is the appeal to stopping and talking in the middle of the walking path while so many active adults are power walking (and more)?
Is it um… motivating to run with a thong / floss bottom? @Flatline given the singlet experience this might be yours.
Is rollerblading really exercise and more importantly is it as cool as @Upchuck says it is?
How much botox &what SPF sunscreen is required to achieve *that* look?
Should YHC share carefully curated musical tastes with todo el mundo by employing a bluetooth speaker? BTW what is the current slang term for this modern take on the ghetto blaster? (Can there really not be one?) Finally on this important topic, is there some overpriced specific bike adapter that is millennial approved?
Has @senor-frog been to *that* Señor Frogs?
Is that funky stuff really helpful to everyone first thing in the morning?
In this post, we memorialize our fundraising and 10 year award winners.
Futon Q – Fundraising for the event and Team Brightside
First of all, I just want to personally thank each and every one of you for being out here today to support not only the 10th anniversary of F3 in Richmond, but to support Team Brightside and in raising awareness for pediatric cancer. Today would not have happened if it weren’t for the OGs that brought F3 to Richmond. Speaking on behalf of the PAX, we can’t thank you enough for starting and growing this brotherhood. The fellowship portion of this morning also wouldn’t have happened if it weren’t for the companies and people that so graciously provided in kind donations to all of you. I just wanted to say a huge thank you to:
Wawa for donating the soft pretzels
Wegmans for donating the energy bars, muffins, scones and apples
Libby Market for donating the bananas
Honeymoon and Niagra for donating the waters
Athletic Brewing Company for donating the non alcoholic beers
Boberry and Honey Baked Ham for donating the tea and lemonade
Gypsy and Ataraxia Farms for donating the gatorades
Upchuck and Shakedown for buying the coffee
September is Pediatric Cancer Awareness Month, so what better way to show our fellowship than coming together to raise money for this great cause. Before announcing our total that F3 RVA has collected for Team Brightside, there are a few individuals/companies that I wanted to recognize that went above and beyond to help push this number so high. We had quite a few companies provide us with gift cards to help with these fundraising efforts:
First off, for donating $6,492.46 from 155 kids in Midlothian, VA who in exchange received back to school pictures. Thanks to Swoop’s M – Jennifer Gavin with Jennifer Gavin Photography, Jennifer is receiving a gift package that was donated by Cooper’s Hawk Winery including a mega bottle of house red wine, a 3 month wine club subscription and a wine tasting for two.
For headlocking his company into matching our first $10,000 raised, a big thanks to Rudy and Davis Infrastructure. Rudyis receiving a $50 gift card to Stumpy’s Hatchet House for Ax Throwing that was donated by Pele at Stumpy’s Hatchet House
For headlocking his company into a one month drive for raising money for Team Brightside as well as a company match, a big thanks to State Farm and Clover Creek Solar for bringing in $8,845. State Farm is also receiving a $50 gift card to Stumpy’s Hatchet House for Ax Throwing that was donated by Pele and Stumpy’s Hatchet House.
The following HIMs reached deep in the pockets and donated $500 each. A big thanks to Hermes, Gomer Pyle and Blacktop. Each of them will be receiving a $25 gift card that was donated by Capital Ale House.
The following HIMs also dug not quite as deep, but decently deep in the pockets and donated $300 each. A big thanks to Warby, Upchuck and Rosie. Each of them will be receiving a $25 gift card that was donated by Jimmy Johns.
Shout out to Wildcat, Swoop and Yeehaw starting their Team Brightside fundraisers for a triathlon they are competing in at Kiawah Island in the next month or 2.
Finally, I just wanted to recognize the daycare that Yeehaw and I (as well some other PAX members I believe) use for childcare. They were looking for a “local” non profit to use for their Spring Fling and after I presented what we were doing, they graciously agreed to use Team Brightside as their charity of choice. A big thanks to Primrose of Midlothian Village for raising $4,425 from their Spring Fling back in April.
Again, thanks to all for your donations and spreading the word to truly make a huge impact for pediatric cancer research and development through Team Brightside. We set a goal back in March to raise $10,000 for the 10 year anniversary and I am excited to share that we collectively raised $54,073.41!
Heist Q
We have 22 in the 1000+ club:
Honorable to Pigskin who has no idea how many posts he had at the mothership since they dont have computers that far south, but with F3RVA so far he is at 812.
Most Qs Spit
Most likely to Q when he shows up: Lockjaw
Road Warriors: EF Hutton and Oyster
New Gen Awards (silver bricks)
1st F Big Rig
2nd F Meatball
3rd F Futon
All Time 3Fs awards (gold cindys)
1st F Pigskin
2nd F Handshake
3rd F Mr Rogers
Hutton Q
First off a special recognition to all the men of F3 RVA that took part in the Summer Tour. This year’s tour was designed to be never ending. To complete the tour an undetermined score was required. After analyzing all the data and crunching the numbers, the score to compete the tour was 50. The following men accumulated Tour Completion score in no particular order: Rosie, Heist, Try Hard, State Farm, Oyster, Blue Moon, Whitesnake, UpChuck, Chaplain, EF Hutton
Gentlemen, it’s my pleasure to present the F3 RVA 10 Year Gloomy Awards for some of F3 RVA’s all-time greatest moments, posts, Qs, and more.
Breaking Bread (Lab Rat, UpChuck, Oyster) (winner)
The Bridge (Vinny, TYA, UpChuck, many more)
Team Brightside (Yeehaw, Futon, ?)
The Healing Place training team (Shakedown, Offshore)
Wilson/Nancy’s Golf Tourney (Wilson, Nancy Lopez)
Shoo’d (Gypsy, Hardywood, others)
Best Themed Workout
Grunge (Honeydo) (winner)
Halloween (EF)
March Madness (Splinter)
Die Hard (Whitesnake)
Magnum PI (Vinny, Gumbo) (runner-up)
Best CSAUP
BRR (TYA)
The Century Classic (Splinter) (runner-up)
The Frozen Triangle (Swirly, TYA, Sippy, Gumbo, Rosie, many others) (winner)
GTE 47 (DTH)
Ragnar (Toga)
Greatest Backblast Ever
Balls in the mist (Toga) (runner-up)
Oral History: Our Grandfather’s Run (Marv) (winner)
Stirring the pot (Sippy Cup)
Where’s Baldo (Whitesnake)
Best Tradition
Old Glory
Home Run Derby (Gumbo)
Ghost Flag
The First Thanksgiving (TYA)
Rosie’s 12 Days (Rosie) (winner)
Vinny’s Field Day (Vinny)
Summer Tour
Most Legendary and/or Hardest Q
The 1st Batteau (July 4th Convergence – Hardywood) (winner)
The Golden Horseshoe (Loose Goose)
The Hard Way (Circle K) (winner)
RAMM Scavenger Hunt (Lockjaw)
Mr. Rogers vs. Lightning (Mr. Rogers)
Over the last 10 years hundreds of men have posted for a workout. Few have had the longevity and impact that the following men have had on F3 RVA. I now introduce to you the inaugural F3 RVA Corporate Legends Class of 2024. These names will not likely be a surprise as they are the standard.
First up, is a guy who’s always the first to know when it’s raining, but more importantly he’s the magician behind all of F3 RVA’s IT needs. Need a new alias, can’t find the Q sheet, can’t post a backblast? You know who to call. When he’s not logging miles at Spider Run, or trying a new IPA, he’s pissing excellence as the god of #Big Data. The one and only Splinter.
Next up, is a guy whose name is synonymous with his frequent state of being. When not on the brokedick brigade, you will most often find him at Spider Run, RAMM, WDog, 45MOM, or DogPile, perhaps mid-workout making a pitstop at Starbucks. He’s one of our founders, our first Nant’an, and the connection to the mothership that got this thing started. The godfather himself, Bleeder.
Next up, is a guy who’s accomplished more than many of us will ever dream. He’s tough as nails and has a mouth to match. Trust me you have to be tough when you have a face like his. His affinity for Boston, Shakira, and Everything Bagels is matched only by his love for the men of F3 RVA, BRR, and wearing women’s clothes. Original thanksgiving denier, the Aggressor himself, TYA.
Lastly, the guy who really needs no introduction. Securer of AOs, your #1 fight club draft pick, and the sole member of the 2000 posts club. After nearly 300 Qs and backblasts he still can’t spell Mosey for shit. Steady is the drip that wears the rock away, the GOAT, Swirly.
NMS – Great work for the last 10 years gents. Lets keep it growing!
After a brief COP, Waze led us through this weeks IPC ( details in the pic below ) and then we did some cards with dips, Merkins, big boy sit-ups, and leg lifts – face value + 5. Waze took us out. Prayers for our families and the PAX
NMS – Since the in-laws are on the peninsula, YHC has always wanted to get over to a beatdown here and finally made the time. This IPC is a challenge but we agreed it’s on the easier side compared to some of the crazy ones over the years. Great meeting Marvel and Waze.
