Category: Richmond, VA

  • Turbulence over HBR!

    The THANG:

    600 miles so 600 thangs on repeat in this Dora flight at heartbreak ridge. Here’s how it went:

    Mosey to COP #1:
    Front of the school under the one light for a turbulent warm up in which the Pax quickly reminded me that I better get in cadence quick.
    Warm up: 20 cheerleaders in honor of the hoos victory, a trial attempt at the Moroccan nightclub, don quixotes, helicopters

    Mosey to COP #2:
    Strolled into the fuselage to go directly into a holding pattern where we did an indigenous people run for two laps
    At the forefront of the fuselage we did a jog to the second yellow pole and bear crawled to pole 3 and jog back for 100 merkins, 200 pole touches, 300 cheerleaders in this first Dora of 600
    Chair hang one minute
    Mosey to COP #3:
    Basketball court- partner up, one runs backwards to opposite basketball goal and in honor of the hoos-
    100 Bobby Hurleys- squat slap ground to a jump shot
    200 plank jacks
    300 flutter kicks

    COT:
    Counterama #8
    Namerama
    Announcerama (see Comments)
    YHC took us out in Prayer

    NMS:

    Comment:
    Oh the slow flight into the warm up was ever so turbulent this morning. YHC hit moderate turbulence in cadence on YHCs second Q. The PAX quickly reminded the Q to get it together with some love and acceptance and a modified cadence. After the first two warm ups cadence improved to constant light turbulence as we finished the warm up. YHC will Make sure cadence is spot on in the next beatdown!

    The beatdown commenced after the holding pattern indigenous people run. The PAX found strength in pushing the brave who entered the fuselage for a double Dora! Thanks for the support and I promise to fix cadence on the next flight.

    All DOOZY has a VQ tomorrow at Source of Truth. Support DOOZY tom AM!

    Prayers-

    Don Drapers family as his wife and himself take some RnR and the grandparents watch the kids.

    RogerRogers father in law eye cancer/surgeries.

  • PRE-Blast – Old Glory Honor/Remembrance at NoToll tomorrow…I don’t care how late you stay up, be there!

    A couple months ago Doozy and Conspiracy each told the PAX about a friend/co-worker who passed away after serving this country in as an Airborne Ranger and in DOD and ICE jobs. Doozy had a great request – that we do an Old Glory (coincidentally Doozy’s initial F3 workout was an Old Glory) in honor and remembrance of John and any other vets or civil servants that we want to lift up and honor and/or remember.

    So, nobody cares how late you stay up tonight cheering on the Hoos (or not), rise to the occasion and post to NoToll for a powerful Old Glory…BE THERE!

  • Babbling Brook

    Image result for babbling brook

    A mighty 11 came strolling into a not-so-dark Hoedown this AM for a Splinter led post vaca beatdown. Huddle up to watch Upchuck tie his shoes then off we went down to the bottom of Lindsay for:

    COP
    SSH x20
    Imperial Squat Walkers x20
    Don Quixotes x10
    Arm Circles each way x15

    The Thang
    1k5k. Partner up and one partner runs up to the top of Lindsay while the other does an exercise. Exercises were 100x Jump Tucks, 200x merkins, 300 two-count Freddie Mercuries, 400x LBCs.

    Mosey back to the blacktop for some more March Madness fun. 3 modified line drills on the blacktop, using the basketball hoops as our lines. At each line complete increasing number of specified exercise. 5x, 10x, 15x, 20x. First iteration was merkins, second iteration was jump squats, third iteration (much to the delight of Bodos) was two-count mountain climbers. Much fun was had.

    Bear crawl down the ramp (and via a shortcut if your name is Ronnie) to the cafeteria wall for COT.

    YHC took us out.

    Moleskin
    What a wonderful morning for some light jogging. BT clocked us at nearly a 5k (2.7 miles). We accomplished > 1k exercises so we will call that a wash.

    Great to see Two Can out and about again. Up Chuck was gracious enough to offer a second pair of gloves which required Up Chuck to re-tie his shoes, prompting for a delayed departure.

    The babbling brook was clean and active this morning. Nice backdrop for the 1k exercises.

    Announcements
    Game tonight. Make sure you post tomorrow.

    Big data is (mostly) watching…

  • Friday at The Creek

    Run around church to see if anyone showed up -there were none. Parking Lot Tracers since we were jogging by. Circle up. Side Straddle Hops, LBC’s, Merkins, Hillbilly’s and Arm Circles. Modified Wilt/4 Corners of Church. 3 Laps around the church doing 33 of the following at the 4 corners – Bobby Hurley’s, Heals to Heaven, LBC’s and Skull Crushers (under the pavilion/near the corner of the church). Completed the 3 laps (yes we were one short of 100). Indian Run around the church with a burpee. 11’s with burpee and WWII situps. We ran out of time before we finished. Circled up. Numberama, Namerama, Anouncements and Prayer. Wild Things wife is having some procedures performed due to a tumor. Please keep Wild Thing, his wife Ronda and their family in your prayers. See you in the gloom.

  • IT’S A BIRTHDAY Q

    10 Studs were up and eager for a beautiful Spring Morning Beat Down at Batteau!  Here’s how it all went down:

    COP: DQ’s, Hillbillies, Russian Soldiers, Hand Release Merkins, Elbow Plank, American Hammers, Freddy Mercury’s

    Stay in circle for a warm up:  15 each of 2 count Mountain Climbers, single count Merkins, Copper Head Squats, Burpees. 

    Mosey to the Tennis Courts and lineup on the sideline: 4 minutes of cardio, with partner.  One partner is performing SSH’s while the other is sprinting to the other end of the court and back and then switch.  Routing continues till 4 minutes is complete. 

    Stay at Tennis Court for a Lazy Dora (one of YHC’s favorites…and everyone else ;).  100 Merkins, 200 LBC’s, 300 Jump Squats.  One partner will start Merkins to a 10 count, while other partner is holding plank.  The switch will take place at each 10 count till 100 is reached.  For the LBC’s, partner will be holding 6″ inches and the switch will occur at each 20 count till 200 is reached.  For the jump squats, partner will be holding Al Gore and switch will occur at 25 count till 300 is reached. 

    Mosey to the steps for an arm smoker:  Continue with partners.  One partner will run down the steps to the benches at the bottom of steps and perform 15 dips, while partner 2 is holding plank.  Partner completing the dips, runs back up steps to join his partner in plank for 15 BooYah Merkins, then switch.  A total of 5 rounds to be completed. 

    Form a Native American run line.  Pax member in front peels of to the side and performs as many Burpees as possible till the last PAX member catches up and then will fall back in line.  As this is happening, the next PAX member at the front is peeling off for Burpees.  Continue up the road and around large traffic circle back to the “flag” (YHC needs to acquire a flag to carry around…can’t take the one of the house). 

    Numberama, Namerama, YHC took us out.

    Announcements:  Vinny asks for support of the Hoo’s!  Swirly offered prayers for those who wish to stay up for the game.  Tip off 9:20! 

    NMS: YHC thanks you for allowing me to lead a great group of men on YHC’s 48 Birthday!  I have been blessed many times over in my lifetime and being a part of this group has certainly been one of those great blessings.  YHC missed his one year anniversary a few weeks ago, due to a trip out of town, but fortunate enough to be present for this occasion.  Be grateful for what you have and make sure you recognize those brothers around you that may be struggling.  Have a great day, men! 

     

  • You Just Need To Run

    7 SOJ Front Men arrived to enjoy a spring morning run knowing today would be long with a 2120 Tipoff in store.

    Route=Tarrington Run and circle JRHS and back to the flag!

    Number-ama, Name-r-ama, Announcements: Old Glory at No Toll tomorrow to celebrate all those we have lost and a need to honor them! Prayers for YHC and his M.

    YHC took us out!

    NMS: Rosie and Gumbo having been logging miles so easy pace this morning. Doozy was out leading the pack but Rosie tracked him down on THE HILL! Bullseye, Orange Crush, and Lug Nut=solid pace and run this morning.

    YHC has missed the gloom for 2 weeks going from Guatemala to C’ville and to Williamsburg and a whole host of emotions in between!! Monday am, YHC needed the PAX and the gloom!

    This wonderful country gives us the freedom to choose! F3RVA chooses to push ourselves mentally, physically, and spiritually and I am grateful and blessed for that! Men, life is short so hug’em and kiss’em whenever you can!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • Are You Going to Introduce Yourself??

    4 Davillians including a recent FNG got out to enjoy the spring weather and to get some miles in.

    YHC arrived to find two cars already in the parking lot but only recognizing one of them. Hustler showed up for his first workout in DaVille. Glad to have him join us this morning.

    No Idea gave Mudface a hard time for not introducing himself to Hustler at the beginning. Of course Mudface had some sort of response to that.

    YHC decided to run today since the 10k is this weekend getting in 3 miles then some parking lot sprints.

    The rest of the PAX when rucking into the new subdivision, Giles across from the school getting in 3 miles or so as well.

    SPIT ON THAT!!

  • Cutting through the fog

    As YHC approached the AO, the fog thickened. Happy to find 2 SOJ men ready to hit the roads. Normal route planned through the mines but between the good conversation and fog a turn was missed so we skipped the mines. Around Midlothian with an extra lap around the lake. The hill coming up from the lake is a good one, somehow we usually manage to miss that hill.

    Great run, excellent fellowship during and afterward. Thanks for the company guys.

  • Non-Trail Trail Day

    Trails were still muddy proven by some early warriors, so we hit the access road. Some did more than others, all did good stuff.

    Lab Rat apologizes..

  • Work Weekend Workout

    DTH met up with brother FLINT, brother’s friend Tom (FNG), and YHC’s father for a work weekend at our old Eastern Shore family farm. Da boyz being game for a challenge, YHC broke out the ShovelFlag, donned F3 apparel, and called these hungry warriors into battle. Here’s how it all went down:

    The THANG:

    Circle Up – review F3 Credo, Principals, and Safety Protocol

    COP #1:

    • SSH x20
    • DQ’s x10
    • Ball Dippers x10
    • Cherry Pickers x10
    • No Cheat Merkins x10
    • Elbow Plankercizes
    • DR.W x10

    Mosey to COP #2:

    • Lt Dan’s x25 yards
    • Bearpees = 5 BC paces + 3 Burpees, repeato x25 yards

    Mosey to COP #3:

    • Triple Check: P1 sets pace with 100 yard AYG run, while P2 does WWII’s and P3 does Dips

    Grab the ShovelFlag & run 1/2 mile to River Front for COP #4:

    • DORA 1-2-3: While 1 man completes exercises, the other two take turns with Wheelbarrows, 50 yard runs, Mountain Climbers, and SSH’s. Rotate to complete total of 100 Merkins, 200 LBC’s, and 300 Monkey Humpers. 

    Mosey with ShovelFlag to the end of the Dock for ~8min of Mary:

    • Merkin rotation, each man completing x10 Incline Merkins, x10 Diamond Merkins, & x10 Carolina Drydocks
    • On your 6 for variable Protractor, Flutters (Low & High), APD’s, Freddie M’s, then stretch it out with WILSON’s and FUDD’s wives.
    • Merkin Crawl: x10 Werkins, crawl 3 paces, x10 Merkins, crawl 3 paces, x10 Ranger Merkins, crawl to the end
    • X60 SSH’s IC to close

    COT:

    • Counterama, #3 PAX
    • Namerama (named the FNG)
    • No Announcements, but general sentiment of thankfulness 
    • FLINT took us out in Prayer

    NMS: 

    • As we all know, only those who post will understand, and YHC wasn’t about to let a perfect opportunity pass for brother FLINT to get a second taste of a good F3 beatdown, nor miss out on the opportunity to welcome the very studly REBAR into our brotherhood. Both of these young men are in peak physical shape so YHC had to pull out all the stops to produce a worthy 45min workout. As exhausted as YHC finds himself, it was surely a sufficient example of our affinity for F1 pain. I am as always humbled and grateful to God for the opportunity to lead, the strength to overcome, and the joy to unite with F3 brothers.