Category: Richmond, VA

  • Thursday Run in DaVille

    7 Daville Stud got out to get in some miles on Thursday. The loop was the 5.5 miler but some got in a little less or a little more

    SPIT ON THAT!!

  • Runners & Walkers……….

    Great finish to the week with some great conversations during and after! I mean who runs 10 miles (sub 8/mi) and then says “I don’t really like running – I do it to clear my head!”? YHC has a few suggestions to clear your head vs. running! LOL

    See you all at convergence in the am.

  • Covered in Grass

    Perfect weather greeted the Gridiron PAX as we tuned up for the convergence on F3 RVA’s birthing soil come Monday.  Nine solid redwoods took to the field for a solid beat-down, and here is how it went down:

    • COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 Suzanne Somers, each leg
      • 20 merkins
      • 25 2x LBC
    • Remain on the field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 2x crab cakes
      • 108 monkey humpers
      • 72 2x flutter kicks
      • 36 burpees
    • Mosey to the pull-up bars for a descending escalator starting at 6, with 10 storm squats serving as a chaser between rounds
    • Mosey to the parking lot for a ring of fire – 10 merkins
    • COT with YHC taking us out

    The PAX was covered in grass after the cumulative beast.  Solid work by all men, including Blue Moon and Gypsy who started the morning with a 7+ mile run.  Tater continues to outpace the PAX, and White Deer was missed.  His absence guaranteed some solid running work. 

    MONDAY 7 AM – Convergence at Gridiron.  Come visits the site of F3 RVAs first and finest AO.  Should be a great time of fitness and fellowship.  We will raise some money for Crossover Ministries as well as enjoy a solid home-cooked breakfast.  Please help Johnsonville with RSVPs so we can have enough food.  It will be top-notch.  See the pre-blast for more details, and see the RVA PAX Monday morning!

    God is good all of the time!

    Attila

  • What are the blocks for? – To Carry. now, Get Hot!

    19 Hard Chargers that werent afraid of the challenge at Dog Pile headed out into the gloom for a 70 and Sunny day. Here is how it went down, more or less.

    The Thang –

    3 Burpees, mosey to ha’penny stage to grab a coupon and disclaimer.

    Circle of Pain – Side Straddle Hop x10, Don Quixote x10, LBC x20, Hand Release Release x10, [ Shiplap send off: Pickle Pounder x10, Alabama Prom Date x10, Georgia Prom Date x10 (one leg), Cobra Merkins x10, Monkey Humper x10, Gorilla Humper x10 ], Grass Angel, Aussy Grass Angel, Shoulder pinches x10, Thoracic extensions x10. Thats about enough of that.

    Triple Check at Fire Hydrant- 3 pull ups Rusty Cage, Abyss Merkins, WW2 Block Presses.

    Partner Mosey to Carillon and then far circle. One pax 25 ww2, running pax carries 2 blocks.

    Spider crawls – Bear crawl to curb, spider merkin x3, repeat for all 8 positions

    Mosey to Carillon field. Block throw then Bear crawl. 2 rounds: first round one Merkin; second round 5 WW2

    Mosey to Ampitheater with block. 3 dips on the way down ; 1 incline merkin back up.

    Clean up blocks and x country BTTF

    YHC took us out. Prayer for patience and prayers for Shiplap nuptials, Florence MiL surgery, Schools (teachers, students, parents), Leadership during a strange time.

    Naked Moleskine –

    We are excited to welcome 2 FNGs, Huggy Bear (nee David), Billie Jean (nee Jordan)

    IRL Huggy Bear is a legitimate business man running a high end resource placement firm, a match maker for hire that always gets his money. When you think of Huggy Bear, likely you first think of the role as played by Snoop, but the OG is awash with cool too.

    During the spider crawl, YHC noticed Billie Jean sporting one glove – loaned by brother Winehouse who wore the other. The spider crawl takes some extra finesse to perform flawlessly & Billie Jean brings it.

    Welcome gents.

    Announcements –

    Labor Day convergence 9/7 at GridIron – JVille is picking up libations and lite fare. Donations to Crossover. To help JVille with headcount, reply with attendance at Labor Day Convergence @ GridIron

    2nd Annual First Inaugural Get together. Help celebrate the founding of F3RVA with some fellowship. Its yet to be seen if Testimonials are optional this year – we can attest that you will be left laughing, crying, or maybe just saying wtf was that all about? Sign up for cornhole. Check it out. 2nd Annual First Inaugural F3RVA Retreat – 10/3/2020

    Get Some!

  • Dude, what did you have for dinner?!?!

    4 men arrived on a beautiful Friday morning to finish their week right with some hot potato.

    • Yardsale Q:
      • Lap around the main parking lot
      • COP
        • Arm circles (big x 10, small x 5); Reverso
        • SSH x 20
        • HRMs x 10
        • LBCs x 20
      • 4 corners – 25 reps of an exercise at each corner (HRMs, heels to heaven, ball dippers, WW2s). In between corners, run straight, karaoke, Bernie Sanders, karaoke back to starting corner.
    • Bulkhead Q:
      • Merkin Island – Each man goes to a parking lot island. From the starting point, each man will do a wide grip merkin, then a diamond merkin on the island curb all the way around the island.
    • Mudface Q – mosey to playground in the back.
      • 1 man Dora – 50 merkins, 100 WW2s, 150 one leg squats. After doing 10 reps, run from the playground to the building and back for another 10 reps.
    • Mr. Holland Q – 1 MoM (American hammers and Freddie Mercuries)
    • Numberama, namerama, Mr. Holland took us out.
    • Notes:
      • YHC had Taco Bell for dinner the night before and the 4th F was in full effect. Leading to the title of the workout.
      • Hardwork was put in by all. Great work gents!

  • Skittles and Unicorn Farts

    COP

    SSH

    Arm Circles (all ways)

    Helicopters

    Don Quixotes

    Thang

    3 Minute Merkin (90 seconds down, 90 seconds back up)

    10 Minute AMRAP

    • 1 Burpee
    • 2 Cleans (one each arm)
    • 1 Goblet Squat
    • 1 Overhead Press
    • 1 Back squat

    2 Minute Merkin (1 minute down, 1 minute back up)

    10 Minute AMRAP

    • 1 Curl each arm
    • 1 High Pull
    • 1 Overhead Press
    • 1 Triceps Extension each arm
    • 1 Merkin
    • Run half of parking lot and back

    Increase reps by 1 for each round

    1 Minute Merkin (30 seconds down 30 seconds up)

    5 Minute Amrap

    • Skull Crusher
    • Press
    • Sit and Press

    Numberama

    Namearama

    Attila took us out

    NMS

    Its time for YHC’s yearly pilgrimage to Circus Maximus. It was good to get back to the Circus and throw around some iron. Mummblechatter was abundant but cannot be repeated in mixed company. Hard work was done by all

    Thanks for letting me lead.

  • Currahee!

    We did the 6.5 route again. Great mix of hills.

    Like 1LT Sobel says: “3 miles up and 3 miles down”. Not quite a mountain, but its what we have. Get some!

    Prayers for patience with our macro situation: school reopen, virus response, and impacted attitudes, There are lessons to find here. Prayers for F3 hurricane response team – best of luck brothers!

    Currahee!

  • The Rat Pack

    A smooth 20 hit various runs and cycling routes to kickoff the holiday weekend.

    Runners: Commonwealth north to Monument, head east. 4s turn at Arthur Ashe, 5s at or around Strawberry, and 6s can go F yourself, head back on Grove. Just kidding I don’t think there were any 6s today except GP who I believe ran with the 5s.

    Cyclists did their thing. Heard the Potterfield Bridge was included per Pullout.

    Long run – 8ish via Carillon route.

    Great job men! Apparently Bodos and the 5s were attacked by a rat who was confused by the speed at which they ran. In other news, Corned Beef thought YHC had an actual wedding singer career, and inquired whether jobs were picking up later this year. Also Swirly got a haircut.

    Bodos took us out.

    Labor Day convergence at Grid Iron – 7:00 AM.

    -Singer

  • Things That Suck

    Lord’s Prayer 

    Warmarama :

    10 F3 count SSH

    10 F3 count merkins

    1 lap around parking lot

    The Thang : 

    Focus on good form for all exercises –

    20 Ball dippers 

    25 Jungle Boi squats “2Spoonz Style”

    Grab rock coupon for 30 regular squats

    30 Lunges without rock

    Backwards bear crawl (aka Joe Hendrix) across entire parking lot then sprint back

    Forward facing crab walk across entire parking lot then sprint back

    Kangaroo hops to halfway point of parking lot then sprint back 

    Suicides to halfway mark in parking lot, touching every line along the way 

    20 F3 count Flutters

    20 straight count Leg raises

    30 WWII sit ups

    20 F3 count American hammers

    20 Spiders 

    30 Merkins

    20 Overhead rock press

    30 bicep curls with rock

    30 Bent over rows with rock then put rock back in its natural habitat

    Mosey to Metal railing

    40 Dips

    15 Burpees

    1 sprint up Satan’s hill then mosey back down 

    4 full laps around parking lot

    1 minute AMRAP mountain climbers 

    DONE

    COT :

    T claps for Roscoe (Eric Beeter) for posting back in the Gloom after a 2 year hiatus. Glad to have you back brother and look forward to seeing you more often. 

    The lung surgery for QIC’s mother in law got moved to today (Friday 9/4) at 11:30 am. I appreciate your prayers. 

    YHC

    -Florence

  • Vintage VHS Indulgence

    A noble nine gloom-ninjas posted to TwinTeam hoping for Jane Fonda themed aerobics… instead, they enjoyed a less-sexy DTH sweatfest. Here’s how the VHS tape plays it:

    The THANG:

    COP #1:

    • Mosey back to the BBall Court
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 IC each leg
    • DQ’s x10 IC
    • Imp.Sq.Walkers x10 IC
    • Alternated Leg-up Mericans x10 IC
    • WWII’s x10 IC
    • T-plank Arm circles x10 each side
    • Flutters x20 IC
    • APD’s x10 IC

    COP #2:

    • Mosey to the center of small field
    • Partner up for DORA:
    • x100 Mercans
    • x200 Am.Ham’s (2-ct)
    • x300 Mtn.Climbers (2-ct)
    • Moving partner runs over to complete x5 pullups on playground, then returns to relieve stationary partner
    • ABC’s for the SIX

    COP #3:

    • Mosey to TT culdesac
    • Mary ROF – each pax calls a core exercise, all complete x15 reps IC
    • Exercises included:  Mericans, Rosalitas, LBC’s, APD’s, Hydraulic Planks, AmHams, Hardywood-style Arm Circles, Crunchy Frogs, Oblique Crunches

    COP #4:

    • Catch Me If You Can:
    • P1 x3 Burpees while P2 Bernies up TT hill, then P1 runs to catch up and switch
    • Say hi to ROSIE on the Hill
    • Mosey BTTF

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Super proud of the HIM effort today and thankful for the high quality camaraderie and mumble chatter. Love doing life w you guys. See ya’ll tomorrow! YHC, DTH