Category: Richmond, VA

  • No Sleep, No Q, No Problem

    YHC rolled in this morning thanks to some clutch family backup on rotating baby night shifts.

    Upon arrival, YHC, Scram, Tin Man, and Heisenberg discovered… no Q.

    Four guys stepped up and a hot potato Q was born.

    COPs:

    • COP 1 – School Bus Lot
      • Cocaine bear crawl across the lot
      • Ascending merkins at each white line
    • COP 2 – Field Partner Work
      • Partner 1 runs while second partner rotate through:
        • Groiners
        • Hand-release merkins
        • Flutter kicks
        • WWIIs
    • COP 3 – Playground (Partner Rounds)
      • Round 1: Dips while partner runs lap
      • Round 2: Pull-ups while partner runs lap
      • Round 3: Side straddle hops while partner runs lap
    • COP 4 – Side of School (Tin Man Special)
      • Partner 1: Bear crawl up and down the hill
      • Partner 2: Donkey kicks, how-downs, Mohammed Alis
    • COP 5 – Playground Laps + Ladder
      • Run lap, then:
        • 10 burpees
        • 20 WWIIs
        • Jump squats
      • Rinse and repeat

    Mosey back to the flag for planks while reciting the F3 Credo and, finishing with Alabama prom dates.

    Announcements:

    • NTB going-away party – May 16

  • Excuses Excuses….

    Got in a solo workout this morning. Plenty of internal chatter trying to cut it short but I pushed through and stayed the course.

    Knocked out 100 merkins running light poles then hit 11s with Mike Tysons and squats on the tennis courts.

    Finished strong with a run back to the flag.

    Grateful for the chance to get up early, move these legs, and get the lungs working.

  • Inaugural Hillcrest Challenge

    Let it be known that on this day, the first RAMM following the Monument Avenue 10K, a new tradition was born.

    Henceforth, this sacred date will forever be known as:
    The Hillcrest Challenge.

    Major awards were distributed to the group winners. This is how it went down.

    A mighty 10 showed up this morning, including veteran Circle K – great to have you out, plus one RAMM Gears participant.

    This is how it went down, run as a group down Grove, take a left at the Lexington/Albemarle hood, then quick jog right down River Road to the Hillcrest entrance. The way it works is you do as many loops or get the furthest distance as possible.

    For this installment award groups were assigned by your ‘birth distance’ at RAMM, that being what distance did you start doing RAMM, not your current distance. That rule may change in the future but this is how it was done today.

    The winners for each group were:

    • 4 Miler – OBT
    • 5 Miler – Splinter
    • 6 Miler – Sippy Cup

    Major awards were distributed to the winners, but these are not your awards they belong to the race, you are merely the protector of them until next year’s race where you may have to give it up if you are not the best in your category.

    Notable performances include, Marv’s restroom break – he was in the lead but then had the need to go, Sippy pulled out ahead and dominated the 6’s. Splinter had a strong pace for the 5’s and won handedly, OBT won what apparently was the most coveted major award, a cheeseboard kit that you can decorate with markers (YHC lost the markers). Back story is that it was a COVID era gift from CapitalOne to YHC’s aunt who works there because I think CapitolOne felt their staff were bored at home so they needed a Cheeseboard to decorate and have a cheese party. YHC hopes that over the course of the year many a cheeses will grace the board for the next person or maybe it will be OBT, to enjoy.

    Last notable performance was Sippy Cup’s run home with a rather large beer stein which he ran all the way home with. The beer stein was balanced by his water bottle so weight distribution for the run was appropriate.

    Stay tuned for the 2nd annual Hillcrest Challenge in 2027!

    YHC took us out.

    Prayers/praises for Splinters Mom who has been recovering well!

    OBT shared some parting thoughts from a Freed to Lead reading challenge he participated in with F3 down in Houston. He emphasized how important Q-ing is—not just for the workout, but for what it builds in guys. One of the most transformational aspects of F3 is giving men the chance to lead. For some, it may be the first time they’ve ever stepped into that role in their adult life, and it’s pretty incredible to watch guys grow—and even blossom—through that opportunity.

  • 100 Posts Stronger

    For the 100th time, yours truly assembled with the Pax for a proper F3 beatdown. According to the light in the New Market fountain, heres how it went down:

    Short mosey and warm up.

    Four Corners, prostitute style, 100 reps each corner. Corner 1: Toe Taps; Corner 2: LBCs; Corner 3: Squats; Corner 4: Shoulder Taps. (I’m gonna be honest fellas, I severely underestimated just how many LBCs this would be; my bad).

    Catch Me If You Can: Bear crawl up Satan’s Hill while a partner does 20 merkins. Switch and repeat until the top.

    Ring of Fire: I’ve always wanted to a do a ring of fire that actually makes it all the way around. Today we accomplished such a feat. 20 reps of each exercise. Only Rule: No Burpees (Up Downs, unfortunately, are not Burpees).

    COT: Announcements: Boys of Summer starts May 7 at Timberwolf; Memorial Day convergence, details on Slack. Prayers: Hermie’s son.

    Grateful for the opportunity to lead, and more grateful for this group of men who push me to grow each day. Thankful for 100 posts and cheers to the next 100!

  • Twin Team Potato

    No Q was documented, no problems this morning for 7 lounge goers as hot potato was called. Off we go with minimal counting encouraged.

    Doozy Q: Slow mosey to the bus loop for a variety of in conversation warm ups, some stationary some in motion.

    Rosie Q: Mosey past the playground, baseball fields to the stadium entrance for a variety of ab exercises. Continue into the stadium around the track stopping off for some shoulder work. Mosey around for 1 lap working out some legs.

    Wet Bandit Q: Exit the stadium and back out to the parking lot. 4 corners were called at the light poles. 10 SSH’s, 20 plank jacks, 30 somethings and 40 of something else. Good times were enjoyed by most. Mosey back up near the virtual flag for a quick circle of additional exercises.

    LC Q: Mosey back over to the black top for 7’s. Carolina Dry Docks/Jump Squats. Wall Worm was followed with each Pax member running across the parking lot, 1 burpee and returning. Mosey around to the front of the school for quick bench work dips, merkins and step ups.

    MBTTVF flag for numbers, names, announcements. Deep Dish took us out. Good luck to the Ragnar runners this weekend.

    NMS: Tarrington coming in hot doubled the PAX size this AM. Good discussion about nothing important. Calculus is causing some issues in YHC household but life moves on. Good coffeteria post beatdown with good conversation inwhich all the world problems were solved. Well done fellas. Always fun to mix in a potato to keep everyone on their toes.

  • It all makes sense now

    Six stalwarts of the WestHoe gathered on a 70 and sunny morning to see if GP knows any other Q routines. According to the grown man on the treadmill on a beautiful morning this is how it went down more or less

    Welcome, Disclaimer. 9 Gurpee start Mosey to COP, doing some bear crawls and crawl bears along the way.

    COP, all IC and x10 unless indicated. Mountain Climber x26, DQ, Imp Walkers, Ukrainian Soldiers, Arm circles x20, reverso x20, Turn n Bounce. Mercan. Chaos Mercan x4. Flutter kicks.

    Triple check across bridge and burpee. Mix of ab and shoulder exercises.

    Triple check across deck and burpee. Mix of leg and shoulder exercises. Monkey Humpers for the cameras.

    Too close for comfort gazebo. Sit squats, Dips x20, Split squats each side, Dips x20. Sumo squats, Climax Dips.

    Mosey to hill. Love hill bear crawl, lunges, broad jump burpees.

    Mary to wrap it up.

    YHC took us out. Prayers for the PAX.

    NMS – It all makes sense is the theme of the day. Lively discussion about expansion and summer time workouts in pool lots – a vision for a log time awaiting execution. 6p workouts at pool lots using signs and next door to motivate the motivators – if we get the right mix of new regs, we migrate to another neighborhood and encourage mornings. Roger Roger will get us started.

    Get some!

  • Support for the Left

    After too many Bernie Sanders on Monday, it was only fitting that LeftSnake control the route this morning. Left on Pump, Left on Falconbridge, Left on Raintree, Left on Ridgefield, Left on Pump–Repeato. Total is about 4.5 miles. Ten runners and 3 dogs navigated the tough directions. I ran with Saltlick and we talked jobs, AI, zombies and outer space. Looking forward to all four interacting one day.

    A famous set of twins once said “things will never change until you want them to”. They also grew up with Bob Dylan sleeping on their couch and Uncle George (Harrison) hanging out at their house. So what do they know??

  • One person really hates burpees

    17 studs of Westhoe came to get ready for pool and beach season. Although there were a few regulars missing, a couple newbies and semi-regulars took their spot.

    COP: Helicopter, invisible jump rope, DQs (I always do these), HRMs, MCs and Freddies. Mosey to benches.

    Elevens with 2 count steps and shoulder presses. It seemed like a lot of freakin step ups (Gypsy was vocal about that; Gypsy is never shy). Mosey to different part of bus loop.

    Catch me if you can: Partner 1 carries both KBs around the bus loop. Partner 2 does 3 burpees and then runs to Partner 1 and voila the switch happens. Upchuck however did his best to minimize burpees by running with both KBs (unbelievably faster than he runs without weights). I did not know that Upchuck hated burpees so much.

    Catch me if you can 2: Partner 1 curls with one bell, Partner 2 3 burpees and catch up to Partner 1. Mosey to curb in bus loop.

    20s with 3 sets each of bench press, coupon flutters and overhead pulls (which I called tricep pulldowns). Run bus loop

    20s with 3 sets each of coupon squats, high pulls and calf raises.

    Mosey back with rifle carry; numberama. Only announcement is that Upchuck is looking for a replacement for site Q of the Bridge. It does not mean you need to Q it; just need to make sure someone Qs each month and a couple other things. Reach out to Upchuck if you are considering.

    Thanks for letting me lead.

    Fireman Ed (Prediction: Jets take Arvell Reese with the second pick in the 2026 NFL draft).

  • You against You

    Five make that six supermen descended on 45MoM to see if Gomer was going to change the anniversary Q athon workout. According to the early rising teachers, who learned some new movements, this is what went down, more or less.

    Welcome, disclaimer, 9 Gurpee start. Mosey to COP.

    COP all IC – Mountain Climbers 50x + 1, DQ x10, Ukrainian Soldier x10, Imperial Walker x10, Albatross Arms: 20x Arm Circles forward, 20x reverse, 10x overhead clap, 10x Seal clap. Turn and bounce x10. Mercanrama: ‘Mer’can x20, Wide arm x10, Diamond x5, Ranger x5, Fingers in x5, Fingers out x5,Sumo Squat x20, Split Squats Each side x10, Sit Squats at the picnic tables. Nice of you to join us Bodos. WW2x20, LBCfest: 20 reg, 10 RLS, 10 LLS, 10 BLS. 10 45deg legs, 10 90deg legs, Hello Dolly x10, Hola Rosalita x10, Freddy Mercury x10, Mercury Freddy x10, Bohemian Rhapsody x5 APD x10, TTPT Stretch, Superman reaches x10. 32 min complete.

    Triple check, Hand release Mercans, Wall Sit. Mosey across blacktop area.

    YHC took us out. Prayers for the PAX.

    NMS – Dominating mumblechatter today about some sh!t app 😉 and the likelihood of being able to move on from current W2s once it breaks out. IYHCHO, that would have been great if the exercises were happening too – 2F is after 1F. No matter, it gave us an opportunity to “discuss” you v you and the goal to provide a safe space to push yourself – if you wish. We love our brothers.

    The best part of today Bodos catching up on Mercanrama with the PAX telling him how he missed out. Thanks for the energy gents!

    Get some!

  • This and That

    A dozen of the best looking gents enjoyed the ideal conditions that laid out for us in the gloom. There was a smorgasbord F3RVA that came from the far reaches of the region to enjoy what YHC was putting down. Here is how things happened.

    Shotgun start on the hills where we enjoyed the freshly manicured turf by bearcrawling up the hills, lunge across the top, crawlbear down. Upon completion of the 3rd hill we moseyed to the bus loop for salutations and disclaimers. Warm ups included Invisible Jump Rope, Helis, Deadman Hang, Cherry Pickers, Plank, Plank 6″, Superman (obligatory singing needs to be improved), 1/2 pencil roll, LBC’s with a short broga finisher. All seems right in the world.

    The Thang: Triple Check at the bus loop. Timer runs the loop, WWII’s, Lt. Dans.

    Mosey to the hill for clockwork merkins

    Mosey down the concrete walkway, bypassing the ampitheater for another triple check. Timer runs to the light, Australian Mountain Climbers, Hoedowns

    Mosey to the service road. Catch me if you can. 1 burpee while partner Bernies up to Forest Hill (rotate as needed).

    BTTVF along Forest Hill stopping at every pole. Alternate between 2 squats or 2 merkins. Some decided burpees were better but to each thier own.

    3 minutes of Mary with LBC’s, APD’s and some monkey humpers at Snuffs arrival with the coffee.

    Numbers, Names, Announcements. NTB send of in May. YHC took us out.

    NMS: YHC was a bit drowsy this morning after an extended evening at the riverside amphitheater. A loungy type beatdown was selected while the smell of stale beer, vape, cigarettes and other inhalants were pungent. Not spilling merlot was the achieved goal. To YHC surprise some travelers embrace the pristine conditions. Perfect morning with good mumble chatter and banter. Thank you Snuff for arriving with the beans right on time. Big Data credit achieved. Thank you fellas for the opportunity to lead this morning. Always a great way to start the day.