Category: Richmond, VA

  • Field Trip

    15 studs showed up at Mary this morning in the crisp clear gloom and here is how it went down.

    Native American Run down Grove to the Church at Malvern – warm up in parking lot.

    Triple Check : Run across the lot and back – exercises Burpees and LT. Dans.

    Parking Lot Ladder : run forward to light poles – exercise at each pole – 10 – 20 – 30 run to finish line – Bernie Saunders back to each pole and repeato back to the start – exercises are SSH’s , Merkins, LBC’s.. One round same thing – 5-10-15 Burpees .

    Native American run back down Grove to Mary.

    Curb Crawl Ladder – 1-5 and back down to 1 – bear crawl up incline merkin crawl bear back decline merkin .

    Burpee Shuffle : 1-15 around the circle

    Plank stretches and exercises finis off with 10 hand release merkins.

    Great job guys thanks for letting me lead. Big thanks to Handshake for running a 1/2 mile to go get his phone so he could assist the Q in recording names – appreciate it brother… Big thanks to Wedding Singer for taking us out. Glad Coxswain could join us from Carpex – thanks to Bodo’s and Honeydo for giving him a ride to and from the AO.

    Swirly’s Board 2/4/21 – Discipline is choosing what you want now versus what you want the most!

    Make it a great day fella’s and know this – You can do it – and you’re not alone !

  • What is a triple Titsworth

    YHC emerged from Rosetta’s sleigh to full parking lot at Timberwolf, not common here in the depth of winter. The PAX welcomed Rockport a just moved to Midlo recruit who completed several workouts in NOVA. With the clock striking the bottom of the hour YHC called for a mosey to front parking lot.

    COP SSH’s 30. Note in middle of count YHC started laughing reliving the disagreement he had with his M the night prior regarding Herme’s real name until he changed it. That sparked a spirited mumble chatter that lasted throughout the workout. 10 each: DQ’s, IW’s, Deadman hang, Helicopters, arm circles big and small, Merkins, LBC’s, FLutter kicks, Dollies, Rosalita’s,. And off we mosey to bus lot.

    Triple/triple. Round 1 Drydocks, LBC’s and Runner around the bus on far end. Round 2 Runner Bernie down/run back Flutter kicks and merkins. PAX- Toe taps for 30 seconds Plank for 2 minutes. Round 3 Runner touch the bus, toe taps, Squats.

    Announcements: Florence is offering to rehab any knee injuries by sharing his PT learnings. Welcome back Florence.

    Glow for Galactosemia 5K run 2/28.

    YHC took us out in prayer. Prayers for Honeymoon’s dad and continue road to good health. Prayers to Rosetta’s friends family who lost loved ones to Covid. Prayers to life quides. I lost my father 1 year and 3 days ago. He was a guide in my life. When you lose your guides to life look around and realize you are now the guide for others. Make today awesome gentlemen!!

  • Where are my keys?

    Six fellas pulled into W Dog ready to make F3’s presence known. With a couple flurries at the start, it was of course 70 and sunny the rest of the way. 5:30 turned up and then this is what occurred:  

    Warm Up:

    SSHs x 30, Imperial Walkers x 15, Helicopters x 10, Don Quixotes x 10

    Enough of that.. Mosey to Love Hill

    Partner Up for the last stretch of Love Hill: One partner runs to the gate and back while other Partner completes the following to the gate then switch from where they are at:

    1st: Polar Bears

    2nd: Burpee Broad Jump

    3rd: Bear Crawl

    Keep repeating until you get to the gate.

    Mosey over to the Amphitheater for a Triple Check

    Run around the Amphitheater, while others are doing Dips and Mountain Climbers

    Mosey over to the Stage to grab some coupons!

    Partner Up for Touch-A-Tree: Bring the Coupon and Touch 5 different trees each round (Failed to mention to bring the coupon with you the first time)

    Round 1: Bench Press

     Round 2: Shoulder Press

    Round 3: Curls 4 the Gurls

    Mosey  to the Field for the Grand Finale:

    Partner Up and Complete the following:

    100 Merkins

    200 LBC’s

    250 Flutters

    Partner runs 1/2 the field and back then switch (the massive snowball was our marker)

    With a minute left BTTF for some Numbers, Names, YHC took us out!

    NMS:

    It was a solid workout today and glad everyone was pushing each other! It has been a little bit since the coupons were brought out, so the PAX were excited to get those… It was great to see Koresh come back out this week! Last week at W dog was his first time at F3 and now he is on board! (Talk to Bodos about his introduction to F3). He is going to try and come out to Dog Pile and maybe Heartbreak Ridge as well. As we all were about to leave until Koresh noticed he didn’t have his keys so a quick mosey around Dogwood Dell.. eventually found them by the stage. Must of taken them out of his pocket because they were weighing him down during Touch-A-Tree. Great work today guys! Thank you for letting me lead!

  • DIG DEEP

    Solid numbers at SOT, four to run, 9 to gun, all in it to win it. The AO was warm and well lit, the black ice was only briefly encountered, and it was flurries, not Cooper hair in your eyes and mouth. Here’s what the bootcampers enjoyed:

    The THANG:

    COP #1:

    • Mosey down to Track parking lot
    • Welcome & F3 Disclaimer
    • 4×4-icides Warmerama, 5–>1
    • Circle up for the usual 1st COP Mary to stretch things out

    COP #2:

    • Mosey to Track
    • Lap 1: x10 Burpees ea quarter
    • Lap 2: x20 WWII ea quarter
    • Lap 3: x30 Merkins ea quarter
    • Lap 4: x40 Squats ea quarter

    COP #3:

    • Mosey up to the school 
    • Partner up for a SPEEDORA:
    • x100 Donkey Kicks
    • x200 Monkey Humpers
    • x300 SSH’s
    • Partner sprints small curb circle
    • Audible out of time halfway through SSH’s —> BTTF

    COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS: Doesn’t matter how old you are, F3 is hard, and if you want to improve over time, you’re gonna have to dig deep. YHC noted some incredible effort today from the PAX to push through the pain and encourage one another. That’s what this is all about. SYITG, YHC, DTH

  • Not Far Off Campus

    8 husky young studs avoided the warmth and comfort of the Fart Sack to answer the calling of Richmond’s earliest AO. Flurries were in the forecast but sunny and 70 were the conditions in Tuckahoe. According to the early morning train conductor, this is what was rumored to occur.

    Mosey to the Church Parking Lot for Warmarama consisting of numerous SSH’s, Helis, DQ’s, Collard Pickers, WWII’s, LBC’s and possibly others that will go unnamed.

    COP 1: Mosey back onto Ridge for a Lindsay down to the River. After a brief pause to remember the exercises, YHC instructed 30 WWII’s & 10 Squats. Continuing down Ridge stopping at each cross street for the next set of exercises. After the initial set, YHC audibled to Carolina Dry Docks in order to save the PAX seductive tramp stamps.

    COP 2: Triple Check at Westham Station: American Hammers, Monkey Humpers while timer runs to Bridge Road and back. Audible after 1st group of runners to Last No Parking Sign. Audible after 2nd group of runners to 3rd No Parking Sign. 1st Group of Runners chose to keep the longer distance. Handshake decided he wanted to continue running. Chaos all around.

    COP 3: Mosey back up to Overlook Road and Partner Up: Runner goes to cul de sac and back while partner performs Polar Bears. Switch and continue. 1/2 way up stop and begin decent back down to Ridge with lunges replacing Polar Bears.

    2 minutes left, sprint BTTF

    Numbers, Names, Announcements, YHC took us out

    NMS: Run heavy Q’s are not typically a favorite of YHC. But it had been a while since the 1st Watch regulars have been down to the river. A few stumbles remembering exercises and audibles due to time restrictions being called but PAX seemed open to the change. Plenty of Mumble Chatter throughout lobbying various PAX to take the open DogPile Q on Saturday. Pleasure leading you guys this morning. First Watch continues to be the most fun you can have at 5 am on a Wednesday.

    HDHH tonight at Kindred Spirits. Join Doozy and his M for merriment.

  • Who do you trust?

    Four gathered for some 3rd F discussion on trust.

    Who do you trust? We began by recounting the story in Genesis 22 of Abraham and Isaac. YHC asked how old everyone thought Isaac was when Abraham was about to sacrifice him. DTH said 7, Gypsy said 37, and YHC was thinking more like 18. In any case, Isaac was old enough to know what was going on and yet he fully trusted his father. Jesus does the same in the Garden of Gethsemane in Matthew 26.

    Is anyone having trouble fully trusting God and what exactly does it mean to trust God? YHC’s interpretation is that no matter what happens in your life (not matter how good or how bad things are), you continue to turn to God in prayer…you just keep praying.

    Proverbs 3:5-6 – Trust in the Lord with all your heart on your own intelligence rely not; In all your ways be mindful of him, and he will make straight your paths.

    Psalm 46:11 – Be still and confess that I am God! I am exalted among the nations, exalted on earth.

    Hebrews 13:8 – Jesus Christ is the same yesterday, today, and forever.

    Joshua 1:9 – I command you: be firm and steadfast! Do not fear nor be dismayed, for the Lord, your God, is with you wherever you go.

    Mark 5:36 – Do not be afraid; just have faith.

  • Parking deck 7s

    Parking Deck 7s

    The thing:

    This all encompassing 3.4 mile beatdown at WTH started with a half mile jog to the concrete pad at the village for some COP it went something like this:

    In cadence:

    Ball dippers x 15

    Side straddle hops x 15

    Plank Jacks x 15

    LBCs 25 OYO

    Arm circles forward x 15

    Reverso x 15

    Merkins x 10

    We then mosied a half mile at a good clip to the parking deck where we completed 2 sets of 7s up working our way up to the top of the structure. 7s were perfect here as you reach the top of the structure at exactly 7. 

    First set of 7s up 

    1 copperhead squat 6 merkins 

    Ascending the parking deck 

    Run down to the bottom

    Second set of 7s 

    Jump Squat 6 and burpees 1 ascending the structure to the top for a massive hill workout.

    Run down to the bottom for a 10 count. 

    We then mosied to a Bernie straight and 2 karaoke straights to followed by one last bernie straightaway. 

    The pax then completed a .75 mile run around the west broad village lake and back into the parking lot where we finished the beatdown with 10 burpees since the man with the dog refused to say good morning followed by:

    50 Freddie mercuries and 2 minutes of flutter kicks.

    Good job Pax! I was gassed. 

  • Roll your own…

    13 or 14 arrived with no Q assigned so YHC declared an out-and-back on Grove via Iris….out of simplicity and safety given the weather.

    The out-and-back approach was applied in multiple ways…distance, time, or a general feeling that it was time to turnaround…albeit prematurely.

    Saab abides (when able)

  • Wet February it is

    8 studs saw the snow and winds from the fartsack but posted anyway. A reluctant Q turned into a Hot Potato and off we went once Probation found us:

    COP: Don Qs, Russian Soldiers, Imperial Walkers, Merkins, Flutterkicks. Pass to Handshake who kept the COP going with more mary. Then split up for Quad check: HRMs, Flutterkicks, & run length of fence up & bernie back. 3 Rounds.

    Pass to Pinto: Polar bear the length of the building, stopping at every pole.

    Over to the brick courtyard for another quad check: Donkey Kicks, Wall Sit, Burpees, & run. Pass Q to Tater: back to covered section for more Mary & some burpees thrown in. Mosey back to Flag. YHC took us out.

    NMS – With Dry January done some PAX embraced the Wet February last night and weren’t 100%. No regrets as posting in the snow is always a blast. With 8 PAX nobody wanted to serve up a Dora and Handshake’s Quad check instructions were confusing enough that by the last round the PAX had it figured out.

    Probation pulled in LIFO, on brand, and while the PAX moved around to make him work he found us not too far in. Pinto led us into the never before used brick courtyard, where there is ample wallspace to choose from. Bacon Bits was dying for the Q to be passed to him but we ran out of time. Hopefully he’ll get the Q passed to him soon and this doesn’t turn into another #SplinterSituation…

  • Over and over and over again!!

    8 mostly burly men arose this morning through the gloom and some snowflakes falling to find out out what Boberry had in store. Only Boberry was warm in his sack and YHC took the Q for a birthday Q. Even though 49 years of mileage was on his body YHC felt a little lighter on his feet today. According to the Groundhog here is what went down.

    COP- 49 SSH, 9 each: DQ’s, cherry pickers, helicopters, Jazzercise, IW’s, Merkins.

    The Thang: Do 49 of called exercise and run a lap. Over and over and over again. Just like the movie a repeato fest!! Each exercise performed 2 times for a set, alternate between AG’s and planks for the six. Exercises were Merkins, Squats, Carolina Drydocks, LBC’s, Toe taps on curbstops, Plank jacks and ball dippers. So to my calculations that was 18 laps around the parking lot and according to Wilson’s watch 2.6 miles. At 6:12 YHC called for last exercise of 49 Burpees only to call foul and BTF. YHC never does burpees and a birthday present to PAX, time was up.

    Announcements Kindred Spirits Wednesday 6pm end of dry January.

    Glow for Galactosemia 5K 2/28 4pm. See slack for details.

    YHC took us out in prayer.

    I feel very lucky to have found F3 and PAX. Yes I wish I found when I was a younger man but no regrets. Thank Wilson for EHing me and dragging me out. I find a lot of strength in the the 3 F’s and thank all of you. Just being part of F3 pushes me to be a better person and a better man. I thank you for letting me lead! Make today Awesome!