Category: Richmond, VA

  • Morning Burpee Walk

    Solo beatdown this morning at SOT, the runners went their way and YHC was left with a decision. Get in the truck and go get coffee / donuts or do some for of workout.

    Mosey to the track while I think about that. COP, DQ’s, Helicopters, Ukrainian Soldiers, LBC’s, Crunch twists along with some stretches.

    Start on the track with a walk in lane 6, 6 Burpees at the halfway point, 6 Burpees at the far end, 6 burpees at the half way point and 6 more burpees at the close end. Repeto and the number of burpees is the lane you’re in. Basically descending burpees at the same spots each lap.

    BTTF with Lunges up the hill

    Numbers / Names Don Draper took us out

    NMS: Lots of inner thought and reflection time this morning . YHC will not be in Richmond next week so hopefully someone will pick up the Q.

  • All the Things she said

    13 fanboys brought their bundled selves one cold morning to the hottest ticket this side of Williamsburg. Snuff Underground: Indie rockettes edition. All there with the same goal – try and stay warm. Easy with the beats of Clairo, The Cranberries and Patti Smith. Manic pixie dreamgirl approved.

    5-burpee slaughter start then mosey to the back lot stopping to pay the toll.

    Mosey to the lot with some SSHs then a full mosey around the field only stopping for some OG style burpees in the far corner.

    Loop back around to the bleachers for a triple check.

    Mosey around the lot then a series of ascending cocaine bears followed by ascending lunge walk then squats. No Doubt.

    Mosey back around the half field then back into a circle for several rounds of nonstop mirkin Mary.

    Mosey back around the lot then another triple check with flutters and Bulgarian split squats.

    Mosey back to the flag for a 10-burpee wind down.

    COT and coffee for a hot minute.

  • Lighted Runway on Iris

    Nine Spider Run regulars stiff-armed the brisk weather for a solid Tuesday morning date with the pavement. Route was posted early so there were few questions.

    The Route

    https://onthegomap.com/s/3ruisnvl

    • Everyone do 1 lap around the track
    • 4s take a right out of the track on Maple back to York/Iris
    • 5s take a left on Maple, right on Patterson, then right on Seneca then back via Grove and Iris
    • 6s take a left on Maple, right on Patterson,  then a right on Albemarle then back via Grove and Iris

    Numbers, names, YHC took us out.

    Announcements

    • TYA is offering women’s communication advice every Tuesday after Spider Run
    • 12 Days is next Tuesday, looking for someone to cover Spider Run

    Moleskin

    Rather than run immediately up Gateway to get to Campus and Three Chopt, YHC decided on a slower burn up the hill. Seems like it worked as there was positive feedback around the group.

    Splinter out

  • Punisher Pop-Up

    For those that don’t know, Punisher was once the one and only Monday morning workout.  It shifted to evenings and eventually faded.  But the faithful will never forget.  An occasional pop-up Punisher keeps the memory alive.

    Here’s what transpired:

    Mosey to the Holton bus loop. 

    COP (mostly OYO)

    • Dead Man Hang
    • Good Mornings
    • Copperhead Squats
    • Hairy Rockettes
    • Helicopters
    • Mountain Climbers
    • Plank Jacks
    • Flutter Kicks
    • Imperial Walkers

    Mosey over to Avondale for Bingo

    • SUVs/Crossovers/Vans – 5 Squats
    • Cars – 5 Merkins
    • Pickups – 10 2ct Flutter Kicks
    • Subaru Outbacks – 2 Burpees

    Repeato Bingo back down Greycourt

    Mosey back to Holton playground

    • Triple Check – Swing Jerkins, Pullups, Run the Blacktop

    Mosey around back of school

    • 30 Second People’s Chair
    • 20 Donkey Kicks

    Mosey back to VSF

    Numberama, Nameorama, COT at Dots

    MOLESKIN

    The Punisher isn’t always punishing, but always a good time.  Chum’s neighbors need a few more Christmas lights.  If you see a dog on the loose in the Northside, well I didn’t get the name or number, but someone wants him back.  Solid 2nd F at Dots Back Inn.

    ANNOUNCEMENTS

    Rosie’s 12 Days of Christmas at NoToll – 12/23

    The Bridge – 12/27

  • Welcome to the party, pal!

    Twenty one heroes came to Nakatomi Plaza for a Christmas party but they also had time to defeat the terrorists, climb 35 +1 floors, answer Die Hard trivia and practice one-liners.

    As we moseyed from the parking lot to the football field goal posts for a warmup, guests started to see the Christmas lights and got excited. We then did roughly ten minutes of warmups and went to the Plaza. It is under construction, just like in the movies, and we had to hop over a waist level/Fudd’s nutsack height fence. We met at the top of the first floor for instuctions.

    As I told the pax, if you are what I think you are, then you’ll know when to shut up, when to listen, and when to pray. We started with nine up and downs to get to the tenth floor. Then did another ten floors with increasing merkins starting at 1 (all the way to ten). Twenty floors up, we did some Die Hard trivia. Each question was worth 5 burpees. Right or wrong, we climbed another floor. Five more up and downs and ten burpees (out of a possible 25) later, we made it to the 25th floor.

    Time to diffuse some B.O.M.B.S. Partner up and we did another five floors each while you and your partnered alternated Burpees, Overhead Claps, Merkins, Big Boy Situps, and SSH. The Christmas party is supposed to be on the 30th floor but the terrorists screwed it all up.

    Hutton was not happy and shouted “From up here it doesn’t look like you’re in charge of jack shit!” A little more trivia and I responded with “I am an exceptional Q, EF Hutton. And since I’ve moved to Kidnapping, you should be more polite”.

    We had to find the terrorists and the only choice now was the ventilation shaft. Two more times with bear crawls and knowing what a TV dinner feels like, and we made it to the 32nd floor.

    A little more trivia and 5 burpees later and we did the final three floors. And Alexander wept, seeing as he had no more worlds to conquer.

    But…we had to go to the roof to save the innocent party goers and scare off the FBI helicopters. So we did one more hill run and saved the day!

    He made it back over the fence and did some Mary of LBCs and finished on time.

    Big thanks to the Nakatomi Party Committee of Holly Gennaro, Harry Ellis and Mr. Rogers for the Coffee, decorations and snacks. Not sure what the future of the plaza is, but I suspect I can find a way to do this a 4th time next year. Until next time …

    Yippee-Ki-Yay Motherfuckers!

  • Canon in D

    3 of the Lumberyard’s finest rolled in on this nippy morning. Lots of chatter as Wildwood got hitched! We were happy to hear everything went great and to catch all the details. Ironically we did 4 corners prostitution style during this beat down: 10 squats, 20 WW2, 30 merkins, and 40 SSH. We killed legs by doing lunges around the parking lot indigenous style. We cleared the parking lot shortly after 0800 to get our body temps back up to 98.6!

  • DR in Nashville

    YHC drove a vanful of students for a conference in NashVegas. After some white-knuckle driving through near white-out conditions early Sunday morning, YHC and an FNG posted to Westeros: https://f3nashville.com/2025/12/weightsteros-3

    “Oil Rig”…close enough.

    Three students were invited, but one made his way into the 14-degree gloom and crushed it. Welcome Cash Crop! He is super excited about F3 and eager to join the PAX regularly in RVA. He lives near VCU.

    YHC and new PAX will drive back Wednesday, hopefully with one more post DR.

  • Rubba Dub Dub

    9 grown-boys showed up to The Alamo this morning. As Flyboy so eloquently stated in the group text, “Not sure where exactly I draw the line but this morning was definitely on the f*** that side of the line.” It appears that several other also found themselves on that side of the line as YHC was the only RounTrey rep.

    WARAMARA – Moseyed to the other side of the horeshoe. Gave the mission, stretched out and got into it. Side note, do you still take baths? If not, at what age did you stop? Answer in the comments please.

    The THANKG – The PAX took an XL mosey throughout the neighborhood to appreciate the lights. QTY (10) exercies at each major intersection with some sprints mixed in. We also made some strategic stops along the way to make sure that the Fart-sackers knew the WE knew where they lived.

    ANNOUNCEMENTS

    • Rosie’s 12 Days of Christmas

    PRAYERS/WINS

    • Spread the word about F3!
    • We can’t win ’em all. Keep showing up!

  • Welcome Freezerburn!

    12 HIMS showed up on perhaps the coldest morning of the year and pushed through the gloom, welcoming NOS’s newest FNG, Freezerburn, whose name was well earned thanks to the brutal temps and bare hands. After a short mosey and warmerama, YHC fired up the box timer and a ’90s/early-2000s rap playlist that drew mixed reactions but kept things moving.

    The beatdown featured a long kettlebell grind followed by a hill Dora up Mountain Chaplain. The frosty morning concluded with waiter carries across the parking lot.

    The Thang:

    Mosey around parking lot

    Warmerama:

    SSHs, cherry pickers, jazzercise, copperhead squats, merkins, world war 2s

    Boxtimer one minute work/ 30 second rest, alternating arms

    Curls, american hammers, side arm extension, front arm extension top tricep extension

    Hill Doras, one partner suitcase carries kettlebell up hill, alternate 100 x swings, 200 x rows, 300 x squats

    End with parking lot waiter carry

    Announcements: Rosie’s 12 days of Christmas, Christmas Q at the Forge brought to you by DTH