Category: Richmond, VA

  • Happy SOJ Patty’s Day!

    A surly bunch of drunken Irish bare knuckle boxers posted to SOT for a swig of the hard stuff. Half followed DTH pumping Irish Pub jams, while the other half (wisely) ran away. 

    The THANG:

    WARMERAMA:

    • Mosey down to the Parking Lot and Circle Up
    • Welcome & F3 Disclaimer
    • Complete the following to the beat of the Kickin’ Irish Pub Tunes:
    • Leprechaun Jacks (otherwise known as Smurf Jacks)
    • Irish Jig (heel slappers)
    • Leaping Leprechaun (side squat with hop-overs)
    • Irish Mtn Climbers (one-arm Mtn Climber)
    • Kiss the Blarney Stone (DQ’s)
    • Irish Soldiers

    THE 4 LEAF CLOVER:

    • Mosey to the Center of the Field
    • 4 Corners, but run in the pattern of a shamrock (4 circles), and completed as would an Irish Tavern Lassy
    • x3 Burpees
    • x17 Heels to Heaven
    • x20 Merkins
    • x21 Irish Humpers

    THE GUINNESS PUB CRAWL:

    • Mosey to the Track 
    • 1 Lap Around the Track with x8 Pub Stops
    • Each Stop, x17 WWII
    • “BEER Crawl” the Straights
    • Mosey the Curves

    DIRTY IRISH McDEUCE:

    • x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • More BEER Crawls to cross the ~30 yards
    • Exercises: Merkins, Ball Dippers (2-ct), & Irish Hammers (2-ct)

    IRA FIRING SQUAD:

    • Mosey up the school and find a space on the brick wall (blindfolds optional)
    • To the beat of the music:
    • Donkey Kicks
    • Hoedowns (alternated slapping ankles then wall overhead)
    • Dirty Hookup (plank facing wall, alternate hydraulic hands to wall)
    • Take a break w LBC’s & APD’s
    • Back to the wall, assume BTTW, and complete the Hip Slapper grand finale

    Mosey BTTF for COT & BEER:

    • Counterama # 10
    • Namerama
    • Hand out the Guinness (since on school property, none opened/consumed)
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    For each petal on the shamrock, this brings a wish your way: 

    Good health, good luck, and happiness for today and every day.

    Irish Blessing

    NMS:

    • YHC enjoyed bringing some St Patty’s Day fun to the PAX today. Roundabout posted for his second time today, and was surprised to find himself dancing an Irish Jig at 0535. Who woulda thunk it! With uneven numbers, there were a few audibles to remove partner exercises (had a wheelbarrow shamrock search in mind), but “beer crawls” more than made up for it. Like DK said, “it’ll be over when it’s over.” Glad to fellowship with ya’ll this morning. Thanks for letting me lead. SYITG, YHC, DTH

  • No pill needed

    It was a beautiful Wednesday morning to post OTB with The M and this is what transpired

    Running Boot Camp, WTH style. After a defined period of time 4 exercises were completed: 10 Merkins, 20 Squats, 30 LBC’s, 40 SSH’s in a repeating fashion until 45 minutes and 3.5 miles was completed.

    NMS – YHC’s parents offered to take the kids overnight and get them to school the next time, it was a great relief to spend some time with The M. She asked last night if YCH wanted to workout with her, and I obliged. YCH suffered through waking up at 0700 and not 0440 and no pills were needed unlike a Hutton Q. Needless to say it was a great morning with The M and plenty of calories were burned.

  • St. Dora’s Day

    Five Non-Wee Lads arose this fine Irish morn with visions of clovers and shamrocks dancing in their heads.  Here’s what shenanigans transpired.

    Mosey to Church patio

    COP (IC)

    • Dead Leprechaun Hang
    • Jazzercises
    • Helicopters (would it be highly inappropriate to rename these Kobes?)
    • Imperial Walkers
    • Squats
    • HRMs
    • Freddie Mercurys
    • Reverse Scorpion Kicks

    Mosey through the parking lot over to Cameron and Culpepper

    Lucky Dora

    • 100 Merkins, 200 Flutter Kicks, 300 Riverdance Hops (Bernie up the hill after each 25/50/75 of the exercises– 12 Berns total)

    Mosey the loop Culpepper-Thom-Grattan-Cameron-S.Ridge

    • 10 Merkins per left-side mailbox, 20 Lass Humpers per right-side box

    Mosey back to the parking lot

    Mary

    • Irish Hammers
    • Heals to Heaven
    • APDs

    Numberama, Nameorama, COToast

    MOLESKIN

    Attempting a deep fake, YHC dropped the hint that Green was in today’s forecast.  Whether it was the weather, the threat of the Green Pill, or too much toothbrushing, a smallish crowd for a St. Patrick’s Day First Watch.  No worries, the PAX was lively and bright like that first Guinness of the day.  Speaking of Guinness, Last Call couldn’t let the biggest drinking day of the year get started without a toast.  Appreciate the refreshments.  If so inclined YHC recommends you Hooligans check out Derry Girls on Netflix, a show about a group of schoolgirls growing up in early 90s Ireland.  It should make you laugh, unless of course you’re English.

    ANNOUNCEMENTS

    See TYA about BRR

    Congrats to Ed on the new gig

    See UpChuck about Breaking Bread

  • Dad Wisdom

    YHC offered to take this post today. YHC has attended other 3rd F events but was not the Q until tonight and similar to the first Q on the first F was nervous, restless that will the right things get covered? Is there a definitive process? Well we had a great discussion this evening and all I can say is it was humbling to see what other brothers are doing and possibly going through these days. Probably the easiest topic was talking about being a dad and we picked up from there.

    YHC is reading a book by Neil Peart titled Ghost Rider – Travels on the healing Rode which he chronicles his riding a motorcycle across Canada, across the US, Mexico to Belize. Driving 55,000 miles working out the meaning of life after just recently losing his wife and only daughter the year before in 1997/1998. In one short year he is alone, no longer a dad or husband. I have just started this book and already feel his pain and emotion. Powerful and YHC appreciates the fortunes in his life as I have had multiple friends lose their children, tragically, sudden and unexpected. And have witnessed the change to their family and friends forever.

    We wrapped up and YHC took us out in prayer this evening.

    It was an honor to lead this group this evening and I look forward to seeing you in the gloom. Prayers….CB.

  • Don’t eat before the workout

    8 Gloom professionals and 1 FNG posted to see what Doozy had in store for No Toll

    Mosey to the parking lot for the COP

    DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Hill Billies

    Man Killers, 5 burpees OYO

    Mosey to end of parking lot

    Inch Worm parking lot crawl 1 merkin at each line X15 lines Crawl Bear back 1 Merkin at each line. The Plan was to do 10 lines of bear crawls with increasing merkins at each line. Audible because the PAX is smoked

    Mosey to the corner

    4 Corners / Prostitute style 10 LBC’s, 20 Jump Squats, 30 Plank Jacks, 40 Squats

    Mosey to the side line

    Sprints

    25% down 1 burpee, 25% back 1 burpee, 50% down 2 burpees, 50% back 2 burpees, 75% down 3 burpees, 75% back 3 burpees, 100% down 4 burpees 100% back 4 burpees.

    Mosey BTTF

    Ring of fire ab work 10 of given exercise

    Numbers / names THC took us out

    NMS:

    YHC was able to bring Winklevoss’s (YHCs 2.0) boyfriend for a No Toll beatdown. Luckily this FNG didn’t have time to eat before YHC picked him up, mid way through the beat down he was hunched over but managed to pull it together and finish with the PAX and wants YHC to pick him up for a Last Call beatdown at the Forge. Welcome to F3 Crash Test Dummy – Crash or CTD will be appropriate for short.

  • Recycle, Reuse

    Ten gents turned up for cool yet dry weather to take in a route with a fair amount of elevation…. (see link below for route).

    Becoming your Parents (f3rva.org)

    Announcements:

    • Thoughts to Marv as he battles COVID and will now be watching his RAMS on television with the rest of us.
    • One kind act, every day, is all it takes to make the world a little better
    • BRR: If you don’t know what that is, see TYA

    Saab abides

  • Detour

    7 Stallions fought of the wet weather and the fart sack for a bright and sunny Heartbreak Ridge beatdown courtesy of YHC. While the mumble chatter swung from a Gridiron Beast to vaccinations and the fallout, in came Handshake on two wheels just as the clock hit “go time.”

    Mosey to the PES teacher’s lot, on the line for a dynamic COP warm-up

    • walking russian soldiers
    • walking Lt. Dan’s
    • walking Hillbillies
    • polar bears
    • dead man hang

    The Thang

    Exercise I: Dora Dora

    • 100 hand release merkins
    • 200 Monkey Humpers
    • 300 LBCs
    • 1 ill timed bowel episode for the Q from MHs to LBCs

    T-claps for Handshake taking on the overwhelming share of the Dora with YHC. Burpees for the six and the porta jon dweller.

    Exercise II: Triple Check

    mosey to the bball court at QMS

    pace car – bear crawl to the third basketball hoop, run back

    people’s chair and donkey kicks

    light yoga flexin’ for the six

    Exercise III: Dean Smith’s 4 Corners

    Mosey to the track. One lap around to melt clock.

    10 merkins, 20 WWIIs, 30 Plank Jacks, 40 second people’s chair, mosey back to the flag

    3 MOM, 5 merkins until the end time.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Strong work today by the PAX. YHC tried to keep folks movin’ and dry to fight off the cold wet chill that struck overnight. Appreciate sticking around after YHC had to detour briefly. Can continue to confirm “uneasy stomach” as a side effect of the one and done from Johnson and Johnson.

    3rd F this evening. Corned Beef has the Q.

    Happy Hour next week on the 24th. See other BBs for details.

    Thankful for the opportunity to lead today. Have a great day, Fellas!

  • Punisher Mullet

    After a nice warm weekend, Punisher welcomed a cool 50 degree and falling cloudy evening. With daylight savings we had a no rain and dry conditions for a change and we brought the gym to the front yard. Here is what went down:

    COP

    We mosey to the front yard and circle up for 10 SSH, 10 Imperial Walkers, 10 Suzanne Summers on the left then 10 on the right for the street crowd, 10 scorpions.

    THANG

    YHC brought his bag of bands and passed them out and we inserted some body weight exercises for 7 total stations.

    We did a Tabata where we worked out for 4 minutes at each station. Then we rotated clockwise. The 4 minutes were broken down to 8 ea of 30 seconds with 20 seconds exercising and 10 seconds off. Stations were below:

    Station 1 – Hand release push up execute 10 then plank for remaining 20 seconds.

    Station 2 – 50 lb band stretch. Hold the band with elbows at shoulder height arms parallel to ground and pull away from chest.

    Station 3 – LBC’s

    Station 4 – Shoulder raises

    Station 5 – Arm Curls

    Station 6 – Squats

    Station 7 – Tricep extensions

    We then divided into 4 man team and 3 man team for 1 rotation of Partner 1 (P1) – performing 10 Donkey kicks then wall sit for count of 10, rinse repeat until timer returns. Partner 2 (P2) – flutter kicks. Partner 3(P3) – Ran lap around front yard as the timer. Everyone did one rotation.

    Then we circled up for a circle of pain for the last 3 minutes. First was 5 WW2 situps while the rest of the group held their feet 6 inches off the ground. We then performed flutter kicks for about 40 seconds.

    Namerama and Numberama. Upchuck took us out in prayer this evening.

    Moleskin

    With everyone working out in a circle the mumble chatter was abundant. With our rockstar younger gents we quickly digress into Hair Nation…then hair…how some of us used to have it…mullets…then Mike Gundy just came out. No one can sport a mullet like him, or rather, he is the gold standard of mullets. Check out the pre-mullet video below and you can see why he grew one later. He defends his players like family.

    Great workout gents! It was an honor to lead.

  • Come and Join Us!

    Four early bird PAXs gathered around the Early Bird Biscuit Co. store and started running toward Dogpile.

    The route is the usual, except a couple of detours. Starting with Robinson street to the park, and took left, right around the lakes, and took left toward the toll gate and crossed the road and ran up to Dogpile. Return route

    PAXs are eager to recruit new breakfast clubber.

    Numbers, Names, YHC took us out. YHC loves F3RVA PAXs!

  • 5 for 5

    Getting back at it for a weekly running after taking off a few months is never fun… but when you are meeting up with your crew it makes it at least tolerable. Accountability to meet someone else at 530 AM is a driving force for many of us to get out of bed in the morning. (unless its below 42 and raining then you are just crazy). ACCOUNTABILITY (Q2.5) – F3 Nation

    Running AOs can be more difficult to plan than the standard bootcamp. Trying to find a route that will allow for all to push themselves but at the same time not leave a pax behind or get them lost can be challenging. This time we did a simple 5 mile route that made a big circle around Pump road area. There wasn’t any scenery for the pax on this morning.. but the conversations were great. everything from pax members putting the cloths on inside out in the dark to new jet airplanes being build to that one former rabbit that we came across many many many moons ago.

    Stay strong out there guys and thank you for the accountability.

    v/r
    John Gypsy Boles