Category: Richmond, VA

  • Peace

    An FNG Kyle Smecker (not at sure of the last name) showed up, complements of Gomer Pyle and Gypsy! We named him “Honeypot”. (Works in cyber security, lives in Goochland.)
    There’s a lot of angst in politics these days. Thus, the Prayer of Saint Francis of Assisi in COT. Whitesnake suggested an update to the prayer.
    We began with the Issuance of the standard disclaimer:
    • I am not a professional.
    • Feel free to modify.
    • Push yourself but don’t hurt yourself.
    • You vs You
    • Don’t leave here with more injuries than you came with.
    Warmup:
    • 20 SSHs
    • 20 IWs
    • 20 Ukrainian Soldiers
    • 10 Don Quixote
    • Stretch: Right foot, Right Hand
    • Stretch: Left foot, Left hand
    Mosey to covered walkway
    11s. We walked back and forth across the width of the covered walkway.
    • Renegade Rows (each arm), Waiter carry both directions, Upright Row
    Mosey around the Circus Maximus
    Triple Check:
    • The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
    • Partner 2 Squats
    • Partner 3 Triceps
    Mosey around the Circus Maximus
    • Stretch
    Triple Check:
    • The Timer rifle carries their KB to the Propane Tank, does 5 burpees and returns
    • Partner 2 Curls
    • Partner 3 Squat Thrusters
    Mosey around the Circus Maximus
    • Stretch
    Back to the flag
    Announcements
    February 21: Frozen Triangle
    COT
    Prayer of St. Francis of Assisi (Prayer for Peace)
    Lord, make me an instrument of your peace:
    where there is hatred, let me sow love;
    where there is injury, pardon;
    where there is doubt, faith;
    where there is despair, hope;
    where there is darkness, light;
    where there is Circus Maximus, coffee; (Whitesnake addition)
    where there is sadness, joy.
    O divine Master, grant that I may not so much seek
    to be consoled as to console,
    to be understood as to understand,
    to be loved as to love.
    For it is in giving that we receive,
    it is in pardoning that we are pardoned,
    and it is in dying that we are born to eternal life.
    Piglet, White Deer, By-Product, Blue Moon, Mr. Rogers, Borat, Bootleg, Whitesnake, Joey Chestnut, Mariner, Offshore, Attila, Honeypot, Fudd, Gypsy, Luigi, BedPan, Lighthouse, Fortran, Fireman Ed, Seymour, Pigskin

  • The Possum SoFl – DownRange

    Apehangers graciously went way out of his way to pick YHC up / 4x headed down I 595 and even provided a coupon in exchange for a little 2nd F cheer. Our Q solidly dealt with getting 1% better every time despite constant jeering for having a winkie inked on the palm of his hand. All in all a good workout with a great group of guys

  • Come On Baby, Light My Fire

    🔥 WARMARAMA

    A jog with some butt kickers, high knees, and Bernie’s. Light exercises to get us into the Valentines Day mood: monkey humpers, pickle pounders, Fudd’s wife and then Wilson’s wife. 

    Turned on Valentine’s Day playlist. Finding love songs that were not slow and sappy was a task but we succeeded. 

    Mosey to the turf field to recount love lost. 

    💪 THE THANG

    Cupid’s Arrow 

    To honor all those times the teenage PAX were shot out of Cupid’s bow like a love arrow only to suffer heartbreak and then mend. 

    • The Arrow: 100y sprint across fields. 
    • The Heartbreak: Bear crawl various lengths back. 
    • The Mend: Walk the rest back to the start.
    • Repeat 4 times.

    Heart Rate Escalator

    A ladder-style burn to ensure the PAX left with a rosy red face.

    • 10 Burpees
    • 20 Groiners
    • 30 Big Boys
    • 40 Squats
    • 50 Side Straddle Hops

    Then we worked our way back down.

    Now that the PAX remembered love, suffered heartbreak, and healed, they were ready to tie the knot. 

    The Wedding Ring

    The PAX forms a large circle.

    • Everyone holds a Plank. One man runs around the outside of the ring. When he returns to his spot, the next man goes.
    • If the “Ring” collapses from plank we go “through the big D and I don’t mean Dallas.” It was a long, lovely marriage, however. No divorce penalty. 

    Mosey back up the hill for one final push. 

    Heartbreak Hill

    Move the whole PAX to the base of the hill to climb the Valentine’s ladder.

    • Run to the top: 14 Merkins (for Feb 14th). Run down.
    • Run to the top: 14 Squats. Run down.
    • Run to the top: 14 WWIIs (Wide-grip). 

    Mosey BTTF 🇺🇸

    🧘 MARY

    Various an burners. Ended with a minute of Alabama Prom Dates which is 45 seconds longer than any of the PAX ever lasted. 

    🗣️ COT 

    • Name-o-Rama
    • Announcements
    • Prayers:
      • For practicing unconditional love. 

    Dealer’s Musings:

    • Love is difficult but love is the way. 
    • Help us practice unconditional love and, when we are not, let’s try harder. 
    • Love my F3 brothers. Happy early Valentine’s Day. 

  • The Storm

    6 faithful members of the Crossing Crew gathered at WEAG for another evening of first F. The following is a brief summary for your viewing pleasure:

    Couple of mosey laps around the parking lot while we waited for stragglers.

    Warm Up: Jazzercise, Imperial Walkers, Apple Bottom Poppers, Double Tap HR Merkins, Heels to Heaven, Alabama Prom Dates, Knee Pulls, Mario Jumps, Reverse Mummy Kicks, Lunge Walk, No Cheat Broad Jumps.

    to the back of the church for Exercise One: Storm of the Century.

    Pretty much an eye of the storm: 5 burpees whenever you return to the “eye”. 6 stations with 100 count exercises: Merkins, Squats, Monkey Humpers, Side Straddle Hops, Flutter Kicks, Mountain Climbers.

    Mosey to the wall for Exercise Two: Worlds fastest triple check: Runner, Balls to the Wall, Hoe Downs.

    Back to the flag for some Mary featuring ab exercises. Figo even introduced a new move that will now be called Figo’s. Kind of a mash up between a V-Up and WWI sit-up.

    Numbers, Names, Announcements, Prayer Request, and YHC took us out.

    Final Thoughts: Excellent effort by the PAX this evening! Birdman is expecting his first child and will be announcing the gender on Monday. Lots of great parenting war stories following COT. Until next time………………

  • Oyster read my Q notes

    7 strong and able men started this day with a cheery 70 & sunny disposition.

    Introductions, Disclaimers.

    Mosey to tennis courts for a not so basic warm up.

    Mosey around school property while paying homage to each tree with 5 deep squats and 1 slow burpee merkin.

    Mosey to picnic tables for some dips, incline merkins & step ups.

    Mosey to parking lot wall for some peoples chair & donkey kicks.

    Finished with 8 minutes of Mary.

    Numbers & Names.

    No announcements or prayer requests.

    Have a great day!

  • I woke up and felt like running

    4 HIMS made it out to Timberwolf this morning. When the Q sheet is open at 10 PM the night before, anything is on the table. There was a lot of action at the school and we had to dodge multiple cars but we got it done. Here’s how it played out:

    Mosey around the school to the bus loop for some SSH, arm circles, and light stretching.

    4 corners, lady of the night modification: corner one – end of bus loop, corner two – entrance to school, corner three – the flag, corner four – the basketball court. 2 burpees to start and every time back at the start. Then at each corner 5 merkins, 5 CDD, 5 double count lunges, 5 WW2s. More run based.

    11s in the bus loop. double count toe taps and American hammers.

    That ate up the clock and back to the flag.

    N/N

    Announcements: Frozen Triangle 2/21

    Prayers: keep Wildcat in your thoughts, and for everyone else that needs support

    Great to see Meatball out this morning. He was at the Crossing the first time I came out to F3 a little less than two years ago.

    Rest up for Wildcat’s beat down tomorrow at Satan’s Hill!

  • Sack Up!

    2 New Kent ruck truckers got out of the fart sacks and on the open road to get in a speedy ruck at the Lumberyard this gloom! We caught up and shared a lot of interesting discussion.

  • A “Two” on 2/11 at the Shed

    Mother nature gave us a break from the winter ice on a balmy Wednesday morning in February, so six PAX gathered at the Woodshed for Snooki’s second Q. A doubling over last week’s turnout (from 3 to 6!) saw the gang start with a mosey around the clubhouse parking lots before warm-ups with plenty of acknowledgment of our middle-aged nature and accompanying need for hip stretches and such.

    Following a solid warm-up and relocation to the new neighborhood section south of the clubhouse, the PAX decided to explora with a DORA of 100 Merkins, 200 LBCs, and 300 squats that also included runs to stations 2 and 3 where firecracker burpees and mule kicks found their way into the rotation.

    After exploring with DORA , the gang relocated to the Woodshed playground, whereby Triple Checks became the name of the game. (Shout out to Hermey for naming the routines for me!) First round had runs, dips, and step-ups with the second round rocking runs, calf raises, and hammer twists. Snooki blessed the festivities with a final round of side straddle hops before calling it a morning and moving on to numbers, name-o-rama, COT, and imbibing some Futon coffee.

    ANNOUNCEMENTS: Frozen Triangle was moved from last 2/7 to Sat, 2/21 on account of a little TOO much “frozen” (my native NJ might’ve managed, but in RVA we say nay when things get a bit too frostay).

    PRAYERS: to Heist’s son, dealing with a knee injury in a family that has a history of orthopedic issues in that particular region; to Wildcat for his ongoing illness and treatments (homeboy is still rocking Q’s – come on out to Satan’s Hill on Fri for a beating); and to F3 Nation in general.

  • Almost no Ice

    Ten brave souls converged in the dark and discovered it was much warmer than anyone would expect in the middle of February. Instead of heading to the parking deck (as we did the last two weeks), we tested the roads to see whether they were finally clear of ice, and overall conditions were pretty good—we only hit one patch we couldn’t avoid. After a warm-up, we knocked out a Four Corners with 20 Merkins, 20 Squat Jumps, 20 Heels to Heaven, and 20 Hand-Release Merkins. Then we ran around West Broad Village, stopping at every corner for rotating sets of Merkins, leg work, and ab work. Total distance was a little over 3 miles. Great work, everyone!

  • Roll Your Own

    Four Wednesday warriors convened upon Midlothian Middle School to tackle some mileage on foot.

    Routes were chosen by mileage themselves, four miles or five miles. Draper and Boberry achieved 5, Bulleseye and YHC did four and Bullseye continued on for 6ish without the pax.

    A gentle nod to the general assembly moving Marijuana recreational sale through under Spanberger. A classic Saab route from the Friday run series. Come on, we’ve all hot boxed a Honda Civic or Ford Explorer back in the day, hoping not to get caught. Our children will never know the challenges of our youth.

    Stay healthy my friends. Puff puff give.

    -Singer