Category: Richmond, VA

  • Lights are off……

    Three Rangers assembled (+1 straggler) for a smack-down of the VQ variety.  Even with the parking lot lights not participating, we pushed on.  Legend says it went down a little like this: 

    COP: SSH, Don Quixote, Helicopters, merkins, Alabama Prom Dates, Scorpions

    The Thang: on the half mile loop, two laps of four corners.  First lap alternate between 10 burpies and 10 Carolina dry docks, lap two; alternate between 20 double count mountain climbers and 20 single count ball dippers.  After the first lap we met up with Florence who not having luck at Twin team rushed over to Satan’s Hill and found us in the hood.  Next on to super sets; the PAX grabbed the largest rocks they could find for 3 rounds of 0-15 squat presses, 10-15 arm curls and a recovery jog around the parking lot.  Next up was Love hill with lunges and hate hill with bearcrawls.  Jog back to the wall for 30 seconds of peoples chair followed by 30 seconds of balls to the wall.  back to the flag for 5 minutes of Mary (freddy mercuries, LBC, Alabama prom dates, WWII). Finished up with 10 burpies.

    COT: numberama, namerama, blessings went out for Honeymoons father, Nancy Lopez’ mother and Florence’s mother and father in law.  We were happy to welcome Florence from the Tallahassee AO who will be joining us at Satan’s Hill and other AOs on the south side on a regular basis.

     

  • The hills are alive with the sound of [Mexican for dinner last night…]

    Fourteen stallions posted to RAMM to start the weekend right. Here’s how it went, more or less: 05:15 start for the BT10KTT, east on Grove for a 5 mi +/- route. 4 milers: south to Cary, right to First Pres and Lock Lane left into Westmoreland Place to Charmain — down Charmian Hill to the Hillcrest Loop past Chez TYA, take the long way/extra loop back up to Charmian then out to Lock Lane to Grove to Westmoreland and BTTF. 5 and 6 milers – prescribed routes had extra mileage at the end (down Bunting to Patterson and BTTF) and in the middle (x2 for the Hillcrest Loop, hell YES!) respectively. Numbers, names and YHC took us out.

    Announcements: Bone Thug VQ at the Forge next Thursday, and his first inaugural 10K on 8/21 at RAMM (early start- deets to follow I’m sure). Prayers for Bulkheads dad. Puppy pile coming up.

    NMMS: Various twists and turns and variations explored by the Pax, depending on pace, sense of direction, (un)clarity of YHCs directions, and gastric distress due to the dinner menu last night. Great to see Bone Thug and his posse rolling in for the COT after putting in some prep for the 10K. Great work, gents!

  • Call a missing brother

    It’s easy to get caught up in the day to day grind. It’s easy to get stuck in the rut and just stay on the path. It’s easy to follow the Status quo and just move through life.
    Good thing the men of F3 don’t do things that are easy.
    I ask each of you that read this to do something that’s not easy. I ask each of you to look through your contacts and find that one pax (or future pax) that you have not talked to in a very long time and call him. Sounds easy right?!? Just like the readings this week in the 3rd F study group lead by Tobit and how it should be easy of taking up the yoke..
    But the truth is it is not easy, its hard… and that is why you have not done it. That awkward moment when you are not sure what to say or how to ask how things have been since you have not called him. and yes.. I said since “YOU” have not called him. WE are F3.. WE are disrupters.. it is not on that fellow pax to reach out to you.. it is up to you to reach out to him. So I challenge each of us that meet in the Gloom to call a fellow pax you have not heard from in a while and just tell him you are thinking of him. It may be the exact words he needed to get him through the day.

    3rd F: Thank you Attila for taking us out in COT.

    • TAP: Johnsonville on a speedy recover (i cant image how you are in the gloom if you were injured today. Way to push through brother)
    • TAP: Farfanugan (Recovering from being hit by a cop car running in the Gloom.
    • TAP: The Brothers of F3 and Sisters of FiA that are personally recovering from COVID or helping family members that are.

    2nd F:

    • As things continue with work from home, is there anyone interested in 1st Friday F3 lunch at a common location?
    • Puppy Pile coming up. DM me if you have a 2.0 interested in needing a Speed For need chair.
    • 2nd annual F3 retreat on October 3rd (camp out)
    • Date is getting nailed down for the 10k/Half Marathon Brewery tour (November 7th) we will stop in on no less than 6 breweries for the half marathon and 3 for the 10k. Pre-blast and price will be coming out soon.
    • Bone Thugs 10k on 8/21. See the HIMs of W Dog or Corn Beef for details

    1st F: The Thang

    Not to much complexity to today’s Kettlebell workout. it was just plain ole’ putting in some work with a little bit of iron. Each pax removed a piece of paper covering an exercise on the whiteboard. We performed exercise with 15 reps. (If it was a one arm or leg exercise it was 15 each side.)
    Between each exercise was a 50 yrd waiter carry.
    This was repeated until all papers was removed.
    If we finished there was an extra credit Kettlebell burn out for us all.

    The exercises were:

    • The Clean (sorry for the mix up on the board guys)
    • Curls
    • Tricep extensions
    • Seated over head press
    • Standing over head press
    • Louganis
    • Flutter Press
    • American Hammers
    • Goblet Squat
    • Reverse Lunge
    • Romanian dead lift
    • Single arm Swing
    • Halo
    • Lawn Mower

    WE finished with 5 mins remaining so we got to do the burn out

    Without putting your bell down:
    7 up right rows, 7 Squats
    6 up right rows, 6 Squats
    5 up right rows, 5 Squats
    …
    1 up right row, 1 Squat

    and done!!

    Final exercise YHC carried a cooler of cold water bottles around for the guys to grab one before the COT.

    NMS:
    Great work by all today. Good to continue to see new faces and meet new pax.
    Solid work done by Pinto at his 1st Kettlebell work out. I hope you see you back out brother.
    Johnsonville, let me know if you need anything while you heal up brother. Just DM and I’m on the way. Bruised ribs isn’t anything to play with so TAP on you healing up.
    Not sure what White Deer ate for dinner, but down on our side of the line this morning he was seriously laying down some cover fire for an attacking army. (You might want to get that checked out brother. Just sayin’ something didnt smell natural there. ) 🙂
    I keep running into Light house in the gloom and beginning to think he might be just as much a gypsy as I am. I’m gonna have to get in contact with you Light House and go grab some lunch and 2nd F to hear more of your back story to that name.

    I want thank you all for coming out this morning. It’s the pax of F3 that has allowed me to celebrate my 3rd anniversary of not smoking today. Without F3, I would have never made it. Being able to seeing all your mugs in the morning is what has kept me motivated to stay with it.

    Thank you for allowing me to lead this morning.
    SYITG!!

    v/r
    Gypsy

  • Work on that Strava Challenge

    5 Davillians came out to our new temporary Thursday run day and enjoy some cooler weather and 1stF/2ndF time.

    Route was through Rutland/Cool Spring Forest, the loop around Knollwood including the hill (more on that), over to Cool Spring West trail then back through Rutland and what are calling the Bojangles loop for 5.7 miles (Trout and Opus shorten their run some)

    Sludge mention there is a challenge on Strava for the Knollwood hill. Mentioned he hasn’t been able to bring 2 minutes and the Top 10. Sludge, Glide, and YHC push hard this time so hopefully we got him over the hump

    SPIT ON THAT!!

  • Gettin fat up north

    Q thought it was going to be another solo work but Yardsale took his time finishing up his morning oats and taking out the trash and decided to come in 5 minutes late.

    This is how it went down…ran around the parking lot, arm circles, LBC, some other things.

    Then heals to heaven, then bear crawled to parking lot island, then lunge to next parking island, then merkins, bearcrawl then ran back, did that 5 times.

    Then one ran around the parking lot while the other did WW situps to squat.then changed the exercise to LBCs. Did this 5 times.

    Then it was 615.

  • Scrubadubdub 10 men and a Pup

    A motley crew of 9 veteran gloom warriors and one tall dark and handsome FNG recruited from YHC’s Bible Study converged at the Forge for a shot of the good stuff. Here’s how we went overboard:

    The THANG:

    Warmerama:

    • HillBurps:
    • x3 runs to the top of the knolls
    • x5 Burpees each time at the top 

    COP #1:

    • Mosey to end of 1st Lot
    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ x10 IC
    • Crab Cakes x10 IC
    • No Cheat Merkins x10 IC
    • Rosalita Whips x10 IC
    • Dancing Chillcut x10 IC (Elbow Plank w Alternating Leg Lifts IC)
    • LBC’s x20 IC

    COP #2:

    • Mosey down to 2nd Lot
    • Salmon Ladder:
    • x5 reps for each concrete drainage ditch barrier
    • 1st Round – Dips
    • 2nd Round – Derkins
    • 3rd Round – Box jumps
    • PAX wait turn doing Mary – Monkey Humpers on front end, Flutter kicks on back end

    COP #3:

    • Mosey down to 3rd lot
    • ELEVENS:  
    • Groiners & Jerkins with dealers choice to cross the parking lot (bearcrawl, crabwalk, lunge)
    • Mosey back up to the DTH-mobile, stopping to complete x5 merkins at each light pole en route

    COP #4:

    • Indigenous Frisbee Run: Front man throws the frisbee (dealers choice on distance and direction), last man sprints to collect frisbee then sprints to the front
    • Proceed to middle school & back

    COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • YHC wishes a HUGE welcome to SCRUBBER! (Birth name Pat Moore, WEAG brother in YHC’s Bible Study along with his wife of 9 months Jessica, lives in the West End, lover of Jesus, enjoys golf and weight lifting, etc). So there we were going along with the golf theme, “Mulligan” was initially selected, but “Ball Scrubber” was then humorously mentioned and all agreed just “Scrubber” is a pretty awesome F3 handle – not sure if it’s still referring to cleaning balls, or some other secret power the man has. Guess he’ll have to keep posting for us to find out! Thanks as always for letting me lead fellas – YHC leaves for an extended weekend today, so SYITG next week!

  • I like Mary

    BB title is credited to Shiplap – first to show up this morning and said not gonna miss a Swirly Q and I like Mary – freaken beautiful !

    9 strong posted got Mary and here is how it went down.

    Warm up a little differently than usual.

    Mossy to each tree on the field for an exercise – Bernie Saunders back to each tree for an exercise .

    Pull ups – 5 while pax planks – 3 rounds

    Chin ups 5 while pax does WWII’s and American Hammers two rounds

    Triple Check L run the perimeter of the black top – exercises Cap Thor’s – squats

    Polar bears across the black top

    Curb crawl ladder – 1-7 and back down.

    Announcements : Bone Thugs 10k Aug 21st !

    BoDo’s took us out !

    Ronnie showed off the engine in his new electric car that is basically a hopped up golf cart 🙂 Never seen a guy pop the engine on a hybrid and say look at this sucker 🙂 That thing does have some zip though be careful Ronnie !

    Great work guys – thanks for allowing me to lead…

  • Mission Impossible…. Or a Duck Walk

    3 men originally hailing from 3 differents states in the USA, managed to defeat the fart sack and meet on the grounds of Timberwolf for a hot potato beat down. According the janitorial services personnel, this is how it went down.

    Boberry:

    Mosey around in front of school to side parking lot for

    COP

    SSH x 16, DQ x 10, Russian Soldiers x 10, Cherry Pickers x 10, Freddie Mercury x 16, Hello Dolly x 10, Merkins x 16. Toss the Potato:

    Orange Crush

    Triple check from the Picnic Tables of Pain. PAX 1 runs long drop off bus loop in front of school. PAX 2 does dips (and merkins as necessary). PAX 3 does WW2s. Mosey to entrance to parking lot for:

    Light pole dealer’s choice: alternate between 10 counts of exercises and an uncomfortable way to get between them. Exercices and modes of transportation included lunge walking, wide grip merkins, Carolina Dry Docks (AKA skull crusher push ups), Mission Impossibles (AKA duck walk). Burpees, bear crawl, and sprinting. Toss to Boberry for:

    The People’s Donkey Kick: line up on wall, 1 PAX donkey kicks while other PAX does People’s Chair. Ascending with 4-4-4, 8-8-8 etc. Made it to 16 donkey kicks each before we moseyed to the track for 1 Boberry biscuit ending with 5 burpees. Then BTTF.

    Numberama, Nameorama, Announcements (below), Prayer requests, YHC took us out.

    NMM

    Great to see OC and Tebow in the gloom! Numbers were light today, no New Market again? Prayers were lifted for spouses dealing with health and work issues. It was good to be reminded of the things we have to be thankful for in this life. See you gents next time!

  • Merkins and other fun at WDog

    COP

    YHC was excited for a Hump Day morning workout to get the day off right being back from Venice Beach/Marina Del Ray, CA, getting back to work, and quality time with the F3 gents. We mosey down to the Pipe loop entrance (too dark now for this cardio fun) we warmed up with:

    20 merkins, 20 SSH, 10 merkins, 15 Russian Soldiers, 10 merkins, 11 Imperial Walkers, 10 merkins, 25 2ct flutter kicks, 11 2ct american Hammers, 10 reverse scorpions, 10 merkins(you see a pattern right? it’s a merkin morning with CB).

    THANG

    YHC was ready to mosey back up the hill but we have lonley light poles that need to be recognized so we perfromed 10 merkins, lunge to next light pole, 10 merkins, slow jog to next light pole, 10 merkins and repeato until we reache the bottom of the Triangle road route. Bernie Saunders to top of hill, 10 merkins, lunge to other road, jog to bottom and 20 LBC’s and repeato until 6:40, mosey to flag, 1 minute of cool down stretching, namerama, numberama. YHC took us out.

    Moleskin

    This morning’s work out was to concentrate on quality merkins and get some steady cardio in during this effort working on the endurance side of fitness. Accordingly to my app we burned a total of 700 calories, Ran a total of 2 miles and performed 200 merkins(thank you to Choppa for being responsible for the count and it was good to meet you this morning and talk about VMI! )<he will be matriculating in a few weeks>.

    It was a pleasure to lead this morning and have a great week! Cheers…CB

  • OC IPA

    Upon arriving at SOT, YHC found a single car in the parking lot. Do YHC’s eyes deceive him or is that OC?! While dealing with the surprise of seeing OC after a number of months, DK rolls up…another pleasant surprise! Only 5:30 and it’s already a good day.

    Looks like a PAX of three and with no Q on the Q sheet, a hot potato was called. Here’s what went down.

    Tobit Q:

    Mosey to front of MMS for COP.

    SSHs, DQs, Russian Soldiers, Helicopters, LBCs, and Flutter Kicks (aka Sugar Sticks)

    Triple Check: Merkins, Dips, and running around parking lot

    DK Q:

    Mosey to behind MMS.

    Bear crawl, lunge, bear crawl, lunge around parking lot.

    Head down to track for 1 lap Bernie Sanders style.

    OC Q:

    Back up the hill for door exercises.

    Starting at 29 and finishing at 19, exercises included squats, merkins, American Hammers, plank, WWIIs, sugar sticks, and other exercises YHC can’t remember.

    BTTF for Yoga stretching.

    Numbers, Names.

    NMS:

    The usual SOT crowd was missing this morning….New Market most noticeably absent. YHC was thrilled to be joined this morning by OC and DK.

    OC said he was motivated to hit SOT this morning after a text came from Bullseye (who is on vacation) with an image of an Orange Crush IPA. YHC guesses that the simple mention of OCs nickname was enough to get him back out in the gloom. Can’t remember if the same text also inspired DK to get out this morning.

    Mumblechatter was pretty heavy this morning as the PAX caught up. Typical topics this morning…summer, family, school, coronavirus. COP was interesting with cadence but no count (all chatter…no counting). While running backwards on the track, DK struck up a conversation with one of the regular walkers. Turns out the dude is from England…giving DK more fuel for discussion.

    That’s it from me…peace!