Category: Richmond, VA

  • Solo Effort

    Injuries and vacation have taken a toll on the PAX.  YHC is nursing a sore knee that sidelined him for the last week.  However, the gloom called this gladiator, and a leg friendly KB workout called.  Here is how it went down:

    • COP
      • 20 SSH
      • 15 Russian soldiers
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 Suzanne Somers, each leg
      • 20 merkins
      • 100 LBC
    • Cumulative KB beast (add an additional exercise for each round, do 16 WWII sit-ups after each leg)
      • 180 lawnmower pulls, each arm
      • 144 high pulls
      • 108 halos
      • 72 sit ‘n presses
      • 36 overhead pulls
      • 80 WWII sit-ups
    • One man COT in the car on the trip home

    Missed the PAX.  The workouts are great, but the fellowship with the PAX is what makes F3.  Healing prayers for Johnsonville.   Social media reports that White Deer is swimming with swine (let that image settle in).  Looking forward to healing and be back with the PAX on Saturday at Gridiron. 

    God is good all of the time

    Attila

  • Can’t Lose Either Way

    What happens when YHC’s two biggest basketball rivals (Duke vs VT) square up in the Sweet Sixteen? It’s a no lose situation and neither were today’s routes.

    The Grace’N’Allen (Grayson Allen) route was called with a detour down (Justin) Robinson St.

    The Routes:

    East on Grove and a left on Thompson. Go past Monument and take a right on Grace.

    4’s take a right on Robinson and a right on Grove back to the VSF.

    5’s take a right on Allen and a right on Grove back to the VSF.

    6’s take a right on Allen and a right on Grove. Then they take a left on Robinson and sight see around the north bank of Fountain Lake picking up the Boulevard to Grove and back to the VSF.

    No Tools took us out.

    It was great seeing some new faces as well as some who have not posted in a while. Running with Labrat is always entertaining. Thanks for keeping me going!

    Announcements:

    • Face Plants Running vq @ Spider Run on Tuesday
    • F3RVA Garmin group is available for runners

    Time to Taper,

    Lockjaw

  • My Socks are Full

    21 F3RVA regulars shook off the fartsack to enter the gloom for a beatdown that went something like this:

    Mosey to corner of MM for COP. Exercises included SSH (56), DQs, LBCs.

    Mosey to bus loop for Curb Crawls. Bear crawl across, perform 1 merkins and crawl bear back for 1 merkin. Repeato until 20 merkins.

    Mosey around school to blacktop for Triple Check. Exercises included run across balcktop twice, wall sits, and squats. Repeato x 3.

    Another Triple check. Exercises included, run backwards across blacktop twice, merkins, upright merkins. Repeato x 3.

    Mosey back to near the parking lot for 3 MOM. Exercises included LBCs, Rosalitas, Flutterkicks.

    Mosey back to flag. Numberama, namearama and TYA took us out.

    Announcements – Hardywood is going on a trip. Keep in and family in thoughts.

    NMS: Happy BDAY TYA.

    Circle K (written on behalf of TYA) (obviously TYA did not come up with the BB Title)

  • No Burpees, No Abs, No Problem

    10 of the Southside’s strongest made it out to TimberWolf for a VQ that YHC quietly slipped onto the Q sheet.  After the standard disclaimer statement, YHC apologized in advance for not being fluent in F3 Lexicon and welcomed corrections.

    COP:

    Mosey to the basketball courts.  20 SSH, 20 Squats, 20 Squat Jumps, 20 Lunges (10 each leg), 20 Hand Release Merkins, 20 Alabama Prom Dates, 20 Carolina Dry Docks.  Some in cadence, some OYO.

    The Thang:

    Tennis time – Mosey to the courts for some tennis court shuffles.  Line hops – front to back, side to side, X-pattern, and plank position side to side.  In between each, traverse across the courts and back with variety – mosey, backpedal, sprint, layup, and Spiderman crawl. 

    On the Hill – Mosey to the hill in the front of the school.  At the bottom, 20 perfect-form Merkins.  Then Crawl Bear 15 paces up the hill.  Stand and backpedal to the top.  At the top, 20 perfect-form Jump Shot / Jump Squats.  Repeat 3x increasing the Crawl Bear to 30 and 45 paces on the following reps.  My form wasn’t so perfect after the first round. 

    Tic Tac Toe – Mosey to the bus loop.  Race down the bus loop and back lining up in order of speed upon returning.  Form 2 teams of mixed speed for tic tac toe using 6 soccer pinnies and sidewalk chalk.  Each competing team has 3 pinnies.  1 member from each team races 25 yards to drop the first pinnie strategically. Repeat for 2nd and 3rd member.  Remaining members race to pick up, replace, repeat until one team has 3 in a row.  Winner does an exercise and the loser does the same with twice the reps.

    Back to the Flag – Indian Run back to the flag.  Circle up and go around to allow each member to pick their favorite non-ab, non-burpee exercise.

    Numberama, Namerama, COT

    No announcements

    I was thankful the New Market crew went light on the harassment and heckling this morning.  However, Wilson was noticeably missing.  YHC learned that Marmaduke is faster in reverse.  

    Thanks, fellas, for showing up this morning and thanks for your support on my sneaky VQ.  Special thanks to DK for introducing me to the group and forcing me to get out every morning.  Also, to Garbage Plate who showed me the ropes a few years back.  It’s great to be surrounded by such strong men.

  • Will we ever grow up?

    Nine men ventured forth into a chilly spring morning to let iron sharpen iron.

    COP: No COP, we’re doing the Murph! Mile run around the perimeter of the school, then straight into the fun. 100 snatches, 200 sit up presses, 300 goblet squats, run another mile if you have the time (only 2 did).

    NMS: We found out a few things this morning

    1. Helix is the kind of doctor that doesn’t help people.
    2. Bulkhead continues to workout on the fringe, today due to Rounder’s 4th F efforts.
    3. Mudface has decreed that every 4th F means 10 burpees. This could get very bad…
    4. However, Mudface has raised Chewy well, as he kept working when the rest of the PAX stopped, had to get in that last set.
    5. Rounders is stealthy when he runs, wonder where he learned that?
    6. Some of us don’t keep track of numbers with the Murph, ’cause we’ll never finish it.
    7. No matter how old we get, farts, poop and pee are always funny to men. Always!

    Thanks for leading, Mudface! As usual, I have No Idea what I’m doing.

  • Two Roller Coasters

    2 dudes posted for Roller Coaster this evening in two different locations.

    Swirly : Trail run 7 mile loop = boom!

    TYA : Hillcrest – 2 long loops = Boom!

    Beautiful evening for a run – way to get some miles in buddy! Kubota we missed you and Husky out there. Next weeks Roller Coaster is @ a different location with a Happy Hour to follow – see BB or Kubota for details !

    See y’all in the gloom

  • The Passing of the Potato Continues at SOT…

    5 SOT regulars disregarded the re-freeze and posted to SOT for yet another hot potato Q. YHC took the lead and called for a field trip and off we went down the road to the parking lot of the American Family Fitness…sadly we were not allowed inside into the warmth. Instead we did the following:

    COP (Gumbo), including: DQs, Helicopters, SSHs, Imperial Walkers, Merkins, and LBCs.

    Mini 4 Corners:

    • Corner 1 – 10 HRMs
    • Corner 2 – 20 Jump Squats
    • Corner 3 – 30 2-ct Mountain Climbers
    • Corner 4 – 40 2-ct Flutter Kicks

    Long Mosey/Planning Lap around the entire AMFAM building….pass the potato to Bullseye…

    Pyramid of Pain (Bullseye) – back in our original corner we did the following:

    • 50% sprint to the Dumpster (50-60 yards?) and back, do 5 Merkins and 5 Jump Squats…good form!…Elbow Plank for six + some recovery time.
    • 75% sprint down and back, do 10 Merkins and 10 Jump Squats…Elbow Plank.
    • 90/100% sprint down, back pedal back, 15 Merkins and 15 Jump Squats…Elbow Plank.
    • Karoake down and back, 20 Merkins, 20 Jump Squats…Elbow Plank.
    • Bear Craw half way/jog to end, 90% back, 20 Merkins, 20 Jump Squats…Elbow Plank.
    • 90% down, jog half-way back, crawlbear the rest, 15 Merkins, 15 Jump Squats…Elbow Plank.
    • 90% down and Layups back, 10 Merkins, 10 Jump Squats…Elbow Plank.
    • Suicide Run stopping half-way and back, then full and back, 5 Merkins, 5 Jump Squats…Elbow Plank
    • TOAST!

    4 Corners Super Sized (Lug Nut)

    • Corner 1 – 5 Merkins
    • Corner 2 (all the way to the end of the AMFAM building) – 10 Jump Squats (Doozy dunked on the mini basket)
    • Corner 3 – 20 WWIIs
    • Corner 4 – 25 1-ct Ball Dippers

    Potato passed to Doozy — Mosey back to SOT and do a plank-walk conveyor belt/Indian run on the curb.

    5 Burpees OYO and time is up.

    COT, Number-rama, Name-a-rama and YHC took us out.

    No new announcements.

    NMS:

    It was fun to get off campus. Discussion of making our way to the trail/loop around the Lake near Lothian Mines for another day. Discussion also about some upcoming VQs – Doozy on April 10, Draper next month?, Bullseye?, Orange Crush? All are sure to bring the pain.

    The air was brisk this morning but all the running heated the PAX quickly. Way to work fellas!

    No More Gumbo For You!

  • Let’s go get it !

    13 strong posted this morning at WDOG and here is how it went down.

    10 burpees = boom ! Mossy…

    COP: SSH’s, Helicopters, Windmills, IW’s, American Hammers, Flutter Kicks, APD’s, Hitchhikers

    Rusty Cage : 3 sets – 5 pull ups, 5 burp ups, 5 hanging crunches, 5 chin ups.

    Partner up – 3 sets of 5 Jerkins – 3 sets of 5 – partner dips – mossy….

    Amp Theatre : 2 incline merkins at each step to the top

    Circle 1 : partner up 3 sets of 20 – Wilson’s boxing clown cockroach – mossy..

    Circle 2 : partner up 3 sets of 10 boYah merkins and WW11″s

    Hill : run to the middle tree 20 SSH’s run backwards back – run to light pole at bottom of the hill 20 SSH’s run backwards back.

    Circle : Burpee shuffle

    Native American Run back to the flag.

    Ring of Fire – 10 merkins.

    The scoop ….. A 30 degree morning got warm quickly… Great to see 13 strong @ WDOG this morning. Both the American Flag and the F3 Flag were planted this morning (Thanks to Circle K for helping me get these back in my truck). This morning we got to experience how awesome Dogpile is – what an AO! Great job by all! Felt good to get some cage work in..

    Announcements : April fools is coming up (what could happen ) ?? Faceplant has a VQ coming up next week – gonna be a brutal run at least for those of you that can keep up with him …. Vinny is heading to the Homestead (nope he hasn’t gone yet – leaves Friday morning 🙂 have fun brother we will miss you at Breakfast club and dogpile – I assume you will be running Friday morning ! Big day tomorrow – come to Mary and see…. Thanks to Bodo’s for taking us out this morning – well said brother. Thanks for allowing me the opportunity to lead this morning fella’s – it was a pleasure.

    See y’all in the gloom…

  • 10 Minutes

    The excellent eight arose this perfect morning and traveled to Atlee High School to start the day off right. This is what likely occurred.

    COP

    • 26 SSH IC
    • 10 Don Quixotes IC
    • 10 Helicopters IC
    • 15 Arm Circles IC (10 small, 5 big, reverso)
    • 15 backwards lunges
    • 20 Smurf Jacks
    • 15 one leg lunges/ alternate to other leg IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 10 Plank Jacks IC
    • 20 LBCs IC
    • 15 Heels to Heaven IC
    • 20 APDs IC
    • 10 Burpees IC

    Mosey to bus loop.

    Partner Up. Run in opposite direction. When you intersect your partner, do 10 Buyah Merkins. Continue running until you intersect your partner again. Do 20 Partner Leg Tosses. Continue alternating between these 2 partner exercises until YHC calls time after 10 minutes.

    Mosey to Playground

    For 10 minutes (or close to that), do rotate between 5 pullups, 10 merkins, 15 squats.

    Native American Run back to the SF. Last pax member will do 5 merkins and then sprint to front.

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.

    NMS


    With Lab Rat in attendance today, Mumblechatter was high. YHC is also ready for earlier sunrises since he seemed disoriented several times trying to make it to the playground even though he has been on the grounds of Chickahominy MS 100s of times.

    After Saturday’s cadence count lessons, YHC was extremely careful to say “Next exercise, starting position, MOVE, In Cadence, Exercise” even though YHC does not fully understand the importance of “MOVE.” In YHC’s opinion, starting position is when you Move into the starting position.

    YHC thoroughly enjoyed leading today at Daville. It is very special being part of F3 RVA. There was some discussion about what occurred Saturday at Dogpile, but much was said about the appreciation of what we have here in F3 RVA and how we support our own.

    Gotta Run!

    Phonics

  • THIS IS US

    THIS IS US

    First,  HoneyDo, thanks for organizing this past weekend, YHC knows that organizing a group of F3RVA guys can be a challenge in and of itself; and then adding other folks from F3 can add another layer of complexity that is not known to most. HoneyDo, thank you!

    To everyone that participated this weekend and in the GORuck event itself,  thanks for extending yourselves and being examples of servant leadership and hospitality for F3RVA.

    This morning, after the work, SAAB shared some news about a neighbor of his that YHC knew.  YHC was shocked and saddened to hear the news that he had passed away this weekend at 47 years old, leaving behind a wife and 3 kids. 

    Unfortunately, life is short.

    The ability to be a leader when times call for it, but also show humility and grace,  is the culmination of how YHC views how the PAX in F3RVA operates.   Having the courage to face a challenge and deal with it.  YHC wants everyone to know that we are all in this together, if one man is pushed,  The Region is pushed.  

    Being examples of servant leadership is who we are.   Continue to reach out to those that may need F3 in their lives,  you never know where a man might be,  and you could be that one beacon that makes all the difference.

    Humbly, 

    Bleeder

    Regional Nan’tan