Category: Richmond, VA

  • Does anyone have a fear of hearts?

    6 of Richmond’s finest emerged the morning after Iron Pax to test their fortitude with another workout and this is what went down:

    COP – stretching only, Saab style

    Mosey with Coupon down Ridge towards the River, stop at intersection for a Triple Check. Partner 1 runs up the hill about 50/75 yards with their Coupon and back, Partner 2 does WWII’s, Partner 3 does Curls with their Coupon.

    Mosey further down the hill and stop for some exercises. 50 2-Count Flutters, 50 Coupon presses, 25 Skull Crushers with Coupon. Repeat 2 Times.

    Mosey further down the hill. Partner up for a Coupon Catch me if you Can. Partner 1 does 25 WWII’s, Partner 2 mosey’s up the hill with both Coupons until Partner 1 finishes the WWII’s then catches Partner 2. Repeat until back up at the top of the hill.

    Grass patch at Ridge. 10 Merkins with right arm on the Coupon. 10 Merkins with left arm on the Coupon. 20 Merkins with both feet on the Coupon. A set of WWII’s with block, and a last set of Coupon presses and Skull Crushers.

    NMS – After week 2 of Iron Pax YHC wasn’t interested in any beat down that he couldn’t control the exercises, so YHC grabbed the Q on Tuesday afternoon. Shortly afterwards Honeydo texted with laundry list of requests, so YHC of course was happy to oblige. YHC rolled in 2/3 minutes earlier than normal driving the M’s Mini Van. Upon parking YHC hit the Tailgate button and what YHC heard next was akin a sound a dying animal when Honeydo let out a shriek knowing that Coupons were going to be exiting the Swagger Wagon. Luckily for the guys, they were lighter landscape stones from YHC’s Retaining Wall.

    Announcements: Retreat weekend of October 3rd. Shawn G Hogan Memorial Beer Mile coming up mid October. See Faceplant for date and Beer recommendations.

  • IPC Week 2 at DaVille

    COP

    Explain the Thang and set up the AO

    Thang

    IPC Week 2

    400 Meter run

    Perform exercise at each station

    Rifle carry between station and flag

    10 thrusters every time you reach the flag

    STATIONS

    25 Derkins

    25 blockees

    25 weighted squats

    25 KB swings

    25 vertical block presses

    25 Alpos

    That’s one round

    Start over with the run

    Numberama

    Namearama

    Announcements

    Trout took us out

    NMS

    8 men showed up to take on the Iron Pax Challenge Week 2. Not much mumble chatter there was work to do. Strong work by all.

    It was an honor to lead

  • RVA 2nd F: Drive Shack

    The RVA 2nd F is on the move again.
    This week we will be meeting at Drive Shack:
    Date:
    September 11th

    Location:
    1647 Four Rings Drive
    Richmond, VA 23233
    (Conveniently located off I:64 and VA-288)

    Time: 1800-2000

    RSVP required to reserve bays: Please DM Gypsy by September 10th.
    Cost per booth is 45$ can have up to 5 “Golfers” per booth.

    Bring the M and 2.0s as well.

    v/r
    Gypsy

  • Launch Time – 0531

    No anarchy this week, YHC was ready to lead.  Here’s how: 

    The Route

    All Runners:

    • Around baseball field
    • Through fraternity row fence
    • Up Hampshire/ Horsepen
    • Left on Normandy
    • Dogleg across to Sweetbriar
    • Left on Baldwin

    4s:

    • Dogleg across Westham stay on Baldwin
    • Right on Wood
    • Left on Lakewood
    • Left on College
    • Around baseball field
    • Back to flag

    5s:

    • Right on Westham
    • Left on Sunset/University
    • Left on College
    • Right on Campus
    • Right on Gateway
    • Back to flag

    6s:

    • Same as 5s but stay on Campus
    • Right on Roselawn
    • Left on Ridgeway
    • Back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC shared a friendly reminder not to judge too harshly, lest you turn out to be the a$$hole yourself.  YHC’s neighbor has mowed his lawn probably twice all summer.  YHC thought he was a real jerk.  After finally doing so again on Sunday YHC snarkily said to his neighbor, “bet you’re glad that’s done.”  The neighbor replied, “yeah it’s really hard for me.  I’m not well with my cancer treatments.  I guess I’m lucky to have lived this long though after being shot, stabbed, breaking my neck, and now cancer twice.”  Turns out YHC’s neighbor is also a veteran.  YHC will mow his neighbor’s lawn from now on.  Last lesson of the day, if you complain about launching at 0531 instead of 0530, you might just be the a$$hole.

    ANNOUNCEMENTS

    Retreat 10/3

    Cornhole sign up here: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1886940921

  • IPC Week 2 at HBR

    A full dozen came out to Heartbreak Ridge. Most knew what was in store while Scrum was hoping for a chance to ease back into the Gloom – clearly picking the wrong day to Kotters. No COP, straight into the fun:

    IPC Week 2: Run a lap. 10 Thrusters at the flag then off to Spot 1: 25 Derkins. Rifle carry between all stations. Alternate to flag & 10 Thrusters then stations 2-5 were: Block Burpees, Squats, Block Swings, Vertical press, Alpos – high pull variation with block. Finish back at flag with 10 thrusters. That is 1 round and 220 Reps. Repeato until time called at 43 minutes. Deposit coupons under bleachers for future use. Atilla then took us out.

    NMS: Strong work by all this morning. Gypsy took off from the start and set the pace. All PAX pushed it. Most PAX hit 2 full laps so 440 reps or more. Gypsy hit 502. YHC gladly was on the Thrusters right before Block burpees when time was called since another round would have killed YHC. Good to have Splinter join us, he was super excited for this IPC beatdown while Scrum showed up after a posting hiatus having no idea what he was walking in to.

    Bodos was the first and only PAX member to break his coupon, but manned up and switched with someone to keep up the challenge as he was on Gypsy’s heels. No Tater this morning as he took the morning off after leading yesterday. T-Claps to Gypsy for arriving early to help YHC setup.

    Announcements: Drive Shack HH this Friday at 6:00. Ms welcome. F3RVA retreat 10/3 weekend.

  • Elevation Oyster on the Beach

    YHC is downrange this week in Surfside Beach, SC. First time vacation here. Great news, there are several AO for F3 Grand Strand close by. One AO is less than a 1/2 mile from YHC’s beach house.

    This is how it went down

    Warmup: Solo run to the AO to drop off YHC’s bag then head out for a 3.2 mile run

    THANG

    So PAX got there early for a 5+ mile ruck

    Time for #TheOyster
    1 minute warning, disclaimer

    15 SSH IC
    20 IW IC to look at Rubber’s awesome form and sexy shorts
    22 Merkins single count cadence

    Had the men count off by 3’s since we had a ton of dudes.

    The THANG
    1’s – 1st base; 2’s – 2nd base; 3’s – 3rd base
    Round 1
    Bear Crawl your lane – 1st and 3rd to grass, 2nd to base
    10 Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Squats, mosey to fence and then back to home and plank on 6
    Rotate

    Crab walk arms 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Round 2
    Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
    10 Diamond Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Prisoner Squats, mosey to fence and then back to home and plank on 6
    Rotate

    Crab walk feet 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Round 3
    PAX choice Bear Crawl or Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
    10 Wide Arm Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    PAX choice Regular or Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Jungle Boi Sumo Jump Squats, mosey to fence and then back to home and plank on 6
    Rotate

    PAX choice Crab walk arms or feet 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Recovery walk to fence

    Hop over – don’t hurt yourself
    3 burpees
    Hop back over
    3 burpees
    Mosey to fence – 25 SSH

    Hop over 3x
    6 burpees
    Hop over 3x
    6 burpees
    Mosey to fence – 50 SSH

    Karma was sad we were jumping over fence, so I modified
    10 burpees, 20 merkins, 30 squats at fence, mosey to grass line, repeat, mosey to fence, repeat, mosey back to grass line, repeat, mosey back to fence, repeat

    TIME!

    COT
    Count-O-Rama – 22 for the workout; 13 for the ruck (1 had to leave for work before beatdown) 1 pre-cycler; 1 who did IPC at BS beforehand
    Name-o-rama
    Prayer requests for PAX; traveling, etc
    Prayer requests – Joey and family from Camden
    Prayer requests for teachers and students and schools are getting geared back up
    Prayer requests families in general, country and leaders
    Prayers unspoken
    BOM

    Great work men!

    SPIT ON THAT!!

  • Pilgrimage to the Mother Land

    Thirty-four noble warriors descended upon the motherland of F3 RVA for a Labor Day convergence.  A picture perfect morning and 5 QICs met the PAX with the following:

    • COP (Attila)
      • SSH
      • DQ
      • IW
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Divide the PAX into 3 groups
      • Football field (Fireman Ed)
        • 11s with Lt. Dans and plank jacks; all while rotating a cinder block coupon
      • Grassy knoll (Johnsonville)
        • Jack Webb with coupons
      • Striker Park turf field (Tater)
        • Series of ab exercises with WWII sit-ups, V-ups, LBCs, heels-to-heaven, crunchy frogs, side crunches and American hammers
        • Brief interludes of bear crawls and crab walks mixed in
    • Reassemble at the football field for stretching with Chum Bucket
    • COT with YHC taking us out

    Great to have the PAX at the Gridiron this morning to celebrate the end of summer and start of the school year.  Welcome to Boat Shoes and Mowgli. Your footwear was next level.

    T-claps to Johnsonville and the Gridiron PAX for an incredible spread for fellowship post-workout.  The bar has been raised.  Solid work men!

    Announcements

    • Iron PAX challenge continues throughout the week.  God speed!
    • F3 retreat in Amelia on 10/3.  Bring beer and food.
    • 2nd F this Friday at Drive Shack.  M’s are welcome to attend.

    Please join YHC in praying for our educators.  They are working their tails off in these unique times.  Patience and grace will be needed for everyone.  Time for many of the PAX to jump on the roller coaster. 

    God is good all of the time!

    Attila

  • Feet and Gears at Labor Day Tomato Run

    We had a small group 4 runners and one on a bike(gear) show up for a Labor Day morning run. Trout brought his 2.0 Nutmeg and her bike so she could ride along with us on our run this morning. We ran/biked a 4.5 mile route this morning. It was a cool 57 degree morning and we really enjoyed the cool and calm experience where most people were sleeping in on this holiday morning. There was minimal traffic and a nice sunrise to clear blue skies.

    Namerama / Numberama – have a great day gents as it was an honor to run with you all this morning. I will see you in the gloom….CB.

  • A Happy Triumvirate

    Three of us gathered in the gloom for an early start on Labor Day. Clear skies and a glorious temperature!

    COP: Deadman hang // Helicopters // DQs // Imperial Walkers // Russian Soldiers// Copperhead Squats// LBCs // Crabcakes // Peter Parkers // Tempo Merkins // SSHs

    7 of Diamonds: On the blacktop, run from corner to corner, 7 burpees in each corner // Next round: 14 LBCs each corner // 21 merkins // 28 squats // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees. Mosey to field.

    Triple Check: P1: Wallsit // P2: Dips on bench // P3: run to monkey bars, 3 pull ups, run back. 2nd round, switch to Incline Merkins and Donkey Kicks. 3rd round, switch to Box Jumps and Chicken Peckers.

    Mosey back to the flag. COP: Heels to heaven and some other ab stuff.

    Numberama, Namerama, Socially Distanced COT. YHC took us out.

    NMS: Thanks to Boberry and Upchuck for joining me early today since I couldn’t make the convergence. T-claps to Upchuck for double dipping AOs! Well done sirs.

  • Spontaneous Saturday Morning Run

    6 Davillian took up the offer from Bulkhead to run on Saturday. Some skipped Dogpile for the even. YHC enjoyed a nice run before a 6+ hour drive downrange for vaca.

    The route was a modified Rutlant loop with Corned Beef, Trout, and Spit getting in around 5 miles. The rest of the PAX added the Bojangles loop to get in 6.

    Great morning for a run with temps in the mid 60’s and a nice little breeze.

    This Daville PAX is ready for their CSAUP in two weeks!

    SPIT ON THAT!!