Category: Richmond, VA

  • FNG sighting at DaVille

    3 men including an FNG posted at DaVille to get their week started. Since it was very windy, the PAX decided to get some cover by the moseying to the entrance doorway.

    COP – SSH, imperial walkers, helicopters, don quixotes, copperhead squats, hand release merkins, LBCs etc.

    Triple Check – P1 merkins, P2 monkey humpers, P3 run to stone bench and do 5x dips and return

    11s – WW2s and mountain climbers, with lunges in between

    Mosey back to flag, some GRAMS to close out.

    Numbers, names, we welcomed Thomas (the train). Not the most creative namers present today. Yardsale took us out.

  • Satan sucks

    Warm up

    Ladder with 4 rounds all with Cindy

    1.run up and down satans hill

    2. 40 goblet squats

    3.30 hand release mericans

    4. 20 squat thrusters with cindy

    5. swings

    triple check with abs

    5 burpees

    COT

  • I’m not the Alpha, Google me!

    5 regulars and an FNG that EH’ed himself made their way through the Gloom on a wet post rain morning. Pigskin was feeling under the weather and offered up the Q which YHC picked up.

    Mosey don’t mosey to the spot of the parking lot that doesn’t have standing water. For a Slaughter start 10 Burpees, 10 Merkins (take a minute for disclaimer) and 25 LBC’s, Hyper DQ’s and helicopters

    Mosey to the playground (mud pit) for a triple check. Partner 1 dips, Partner 2 Chicken Peckers, Partner 3 run across the field do 3 pullups and head back

    Mosey to the blacktop play yard. 4 corners regular, Corner 1 10 Merkins, Corner 2 20 Ball Dippers, Corner 3 30 LBC’s, Corner 4 40 Bobby Hurlies

    Mosey to the lower wall for another triple check. Partner 1 wall sits, Partner 2 Shoulder taps and Partner 3 runs the island

    Mosey to the main parking lot. 4 corners (prostitute) Corner 1 10 Wide grip, Corner 2 10 Rangers, Corner 3 10 Diamond and Corner 4 10 Shoulder taps

    Circle up for Man Killers

    10 Burpees OYO

    Numbers / Names Salt Lick took us out

    NMS: Welcome to Beta who much like the rest of us is not the Alpha of the family unit and said he was fat shamed into the open arms of F3. It’s funny because when you meet Beta, he’s not fat.

  • Presidents Day at The Deep

    5 posted for a President’s Day themed workout this morning. Warm up and then Presidential trivia workout. If you’re reading this, see if you can guess the significance of the numbers. Correct answers at the bottom of the post 😉

    1 Burpee, 2 Carolina Dry Docs , 5 Squats, 10 Merkins, 20 WWIIs, 50 single count American Hammers, and 100 Calf Raises.

    Around the circle to stop at 8 lights for 8 cumulative exercises for an 8 count of: Burpees, Merkins, Carolina Dry Docks, Jump Squats and Don Q’s.

    As we guessed the significance of 8, we did a few punitive Burpees until we got to 47.

    To the colannade and the polls and an Indian Run of: 8 Pole Smokers, 8 Boxing Cockroaches, 8 Mike Tysons, 8 Air Press, 8 Muhammad Ali’s, 8 Head-Should-Knees and Toes…repeat until we ran out of poles.

    Mosey back for some stretching, counting and more trivia.

    Answers to trivia below:

    47 Burpees: (US 47th President)

    1, 2, 5, 10, 20, 50, 100: US Bills with Presidents (1: Washington, 2 Jefferson, 5 Lincoln, 20 Jackson, 50 Grant) and Founding Fathers (10 Hamilton, and 100 Franklin).

    8 Burpees: 8 Presidents from Virginia (Washington, Jefferson, Maddison, Monroe, Harrison, Tyler, Taylor, Wilson).

  • Hey, I thought this was a KB workout?!?!

    Six men showed up in the gloom to brave a beatdown disguised as a KB workout (thanks NTB!). We had unfinished business from last week. Here is how it went down:

    WARMERAMA:

    • Mosey around bus loop and back to flag, circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: mosey down to tennis courts for full court 4 corners

    •  10 merkens, 20 KB squats, 30 KB american hammers, and 40 KB swings.
    • Prostitute style (5 burpees at each corner on return)

    COP #2: mosey to bleachers for KB pulls

    •  Incline plank on bleachers, doing KB pulls – 10 on each side
    • Plank bridge KB pass – Pass the 35lb KB down and back x2

    COP #3: mosey to track for KB relay

    •  2 teams of 3, with the 30 lb KB = batton
    • while the runners did one lap around the track, pax did choose your own abb exercise
    • One lap each

    COP #4: Mosey back to flag for pull-up circle

    • Circle up and perform various abb exercises while one from the pax max out pullups on DTH’s handy mobile pull up station
    • 1 round completed right at time
    • No KBs needed

    COT:

    • Counterama – 6
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  Feeling blessed to be surrounded by men that are stronger and faster and well advanced in their faith. Appreciate the challenge and encouragement of the community. Looking forward to posting topless soon when the weather warms a bit more. One lap around the track with a KB is brutal!

    Announcements: (see SLACK!)

    •  Frozen triangle
    • L. Woods – ‘Latinos in Virginia Empowerment Center’ food distribution fair – March 7 @ 9/10am
    • Grow Ruck in Sept

    Prayer Requests:

    •  DTH friend David at rock bottom – prayers that the LORD will work in his life and guide him
    • NTB CA retreat for Dads/husbands

  • A few days down south fills the cup

    The January Friends of Barnabas (FOB) team headed down to Honduras mid Jan. After an early flight and connection in Miami we arrived in San Pedro Sula at 2:30p. Passports and customs were a breeze, there are definite improvements in the airport. Traffic was heavy but we made it to our base in Pena Blanca by 700p CT. A long day given the 3am ET wakeup. Sunday was team building and prep for the week ahead.

    Each day during the week, we start at 620a with a devotion before breakfast and then again after dinner. When we head to the communities and arrive by 9a, we set up the pharmacy and the medical, dental, vision, and physicial therapy stations. Deworming, vitiamins, and height and weight for children are set up next to the intake area. We see an average of 40 families and are on the road by 4p and finished with dinner, devotions, and ARR by 8p.

    This time, because of the epic storm Fern (snow is still meltling nearly 3 weeks later) we decided that the team needed to return a day early to beat the storm and avoid being stuck away from home. This was a good call as several volunteers needed time to prepare for the storm once they returned, but it also heightened everyones anxiety and the distraction potentially impacted what we could gain from the trip for ourselves.

    NMS – this is YHCs 10th trip to Honduras and 9th as the team lead. While we seek to serve others, YHC cannot get over how much serving others serves us in turn. As Hardywood said once – its not a question whether the glass is half empty or full – the real question is what are you putting in your cup. On these trips my cup is overflowing not just for the good that we do as a team, but also the interaction with our steadfast FOB amigos en Honduras, and finally seeing the experience through the new volunteers we bring. Most are shocked and moved to see such abject poverty – not too far away. While we have poor in the US, we also have services available and its rare that a multigenerational family of 5 -8 are living in a house of sticks and mud with dirt floors and a few sheets of tin or tarps for a roof. We have everything available here and many are miserable. The special people we visit in these remote communities have nothing with respect to our standard of living, but they have the happiness that we do not. I challenge anyone to make this trip and return unchanged. Till next year.

    Let me know if you want to learn more or check out: www.fobf.org

    Prayers for all to give their time an treasure to serve the world in this way: Pigskin is co leading a team in July. As part of a different org, Try Hard is leading a team to Nicaragua soon.

    Gitty up!

  • Don’t Let That Kid Have Scissors

    5 Big Dogs got wild on the asphalt this gloom at The Lumberyard!
    This is what Choo Choo witnessed as he continued his ruck.

    Warmarama- Mosey to the diamonds.

    • SSHs IC
    • Copperhead Squats IC
    • Cherry Pickers IC
    • Toe Grabs
    • The Wives
    • Runner Stretch
    • Slow Merkins IC

    Perform a Variety of coupon exercises for the majority of the AO.

    Indigenous peoples run BTTF. pAX in the back performs 3 Merkins.

    Mary with Kettlebells to take her home!

    Numbers and Names

    Frozen Triangle next weekend at 6 AM Dogwood Dell Parking Lot

    Commando closed us out in an awesome prayer

  • Pre Lumberyard Ruck

    3 returning champions emerged from the gloom for a 3 to 4 + mile ruck (depending on arrival and ext times). We had the privilege to watch the sunrise under the moon in the process.

  • Nine of Hearts

    After an unseasonably long hiatus from Rockwood, YHC returned on bended knee, a dozen red roses in hand (frozen solid given the 20 degree temps) and asked the PAX “Will you be mine?!” Here’s how they said… YES! 

    The THANG: 

    WARMERAMA:

    • Step onto the BBall Court and circle up
    • Random collection of OYO exercises called while listening to YOU MAKE MY DREAMS COME TRUE by Hall&Oats
    • Welcome & Disclaimer
    • Next up in the Musical Warmerama – I BELIEVE IN A THING CALLED LOVE – SSH’s to the beat, with a Burpee for every “I believe in a thing called love”, and deeply sensual lunges for “Touching You, Touching me”
    • Foreplay’s over, let’s GO!

    COP #1:

    • Mosey around the traffic loop back to the big parking lot
    • BROMANCE 4-CORNERS, with a nod to our hard working ladies of the night (AKA, Prostitute Style)
    • Partner up with your favorite gigalo to conquer these reps, bro code all the way
    • x10 Booyah Merkins
    • x20 Bromance Squats (back to back)
    • x30 Leg Fencing (x15 ea way)
    • x40 Yards of WheelBarrow each

    COP #2:

    • Continue mosey around traffic loop and stop near the nature center
    • Hit play on LOVE SHACK – Flutter Kicks to the Beat, Alabama Prom Date for every “Love Shack” …modify to other core reps as needed for this ridiculously long version of the song

    COP #3:

    • Continue mosey around traffic loop and step up onto soft new field to line up in plank for TUNNEL OF LOVE – x3 rounds through the tunnel listening to the horrendous Justin Timberlake song SEXY BACK

    COP #4: 

    • Continue mosey around loop and circle up in the well fertilized turf adjacent the dog park
    • Partner up for Buddy WWII’s, ankles locked and high fiving at the top, while playing LET’s GET IT ON
    • Switch to PLT’s for second half of song

    COP #5:

    • Mosey around loop BTTF
    • Circle up and play AIN’T NO MOUNTAIN HIGH ENOUGH 
    • Mountain Climbers to the Beat, Merkin for every “Mountain” or “Baby”
    • 3 MIN’s of stretching to close time

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Chilly morning for a ruck & bootcamp combo-Q but YHC was thankful for an awesome group of brothers to share it with. L Woods supposedly slept in and missed Bon Iron, but YHC saw right through this facade to the deeply loyal DTH-love. Yes L, I will be yours. 🙂  The PAX were duly appreciative of the Valentines-themed songs, and YHC confessed plagiarism of a 2020 DTH Valentines Q at NoToll. This stuff is too good to only ever do once. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 2/21 Part 2 of Frozen Triangle
    • 3/7 10am Latinos Food Bank
    • 3/7 NOS OTB RUCK 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK!

  • I LOVE YOU

    A frosty foursome gathered for the Valentine’s Rockwood Ruck and enjoyed 3 miles of solid bromantic conversation. We also toyed with a little Garmin spelling bee, and won first place!  (see Slack for Garmin image)  

    It is true my beloved F3RVA PAX, I love you. Yes, ALL of you (whether or not you like it).  But I’m truly thankful to have reciprocated love from so many of you. F3 is a powerfully unique brotherhood, but like everything else in life, you’ll reap what you sow. Keep pushing past the status quo – iron sharpens iron. ~DTH