Category: Richmond, VA

  • 3rd Core Principle

    At 0529, the weather was 34 degrees and raining sideways. (YHC was still inthe Jeepster) At 0530, it was Sunny and 70. Six F3 RVA men moseyed to the middle of AHS parking lot for the COP. SSH and DQs in cadence. Too cold for a long COP.

    Mosey to the first light pole.

    1st pole-WWIIs, Second pole-16 squats (K-Swiss BDAY), 3rd pole-10 merkins, 4 pole-10 Flutterkicks, 5 pole-5 Burpees. As you run by each pole, perform exercise. Repeato 5 times.

    Mosey to garage for Chicken Pecker Ring of Fire. Each PAX performs 5 Chicken Peckers while reat of PAX holds BTTW.

    Mosey to side parking lot for touch a tree. Partner up, while one partner performs exercises, other partner touches 3 different trees. Repeato with 6 trees and 9 trees. Exercises included, merkins, LBCs, and something else.

    Mosey to BBALL courts for suicides. Regular, Reverse, Burpee, and WWII suicides with 25 LBCs upon completion of each suicide.

    Mosey back to VSF for 5 MOM. Exercises included Freddie Mercury Ring of Fire, Flutterkicks Ring of Fire, APD and American Hammers.

    COT-Numberama, Namearama, YHC too us out with a prayer.

    NMS-Mumbkechatter this am centered around the weather and the puddles. PAX clothing this am ranged from Mailbag and Emoji having an entire closet on to Helix with shorts, short sleeves, gloves and hat. Working out in gloom likes this always reminds YHC that we are truly blessed each and every day. (Hot shower felt great) It is up to each PAX to use our blessings for the betterment of our community, workplace, and each individual we encounter.

    The BB title comes from F3 Core Principles.

    Circle K

  • A Character Builder

    8 local Weathermen arrived at No Toll with 100% chance of rain and killed it. All 8 weathermen stayed in their vehicles until the very last minute…..and 0531, oops, off we went to assess the fields at No Toll this glorious morning.

    Underneath the field house is where the PAX circled up for the COP: x 15 SSH, x 15 Copperhead Squats, x 20 Plank Jacks, x 10 Merkins, x 15 Box Cutters, x 10 Don Quixote’s.

    11’s: Exercise 1 at Field House, x 1 Mountain Climber (2 count) run across the field, x 10 Carolina Dry Docks, run back. x 2 Mtn Climbers, run, x 9 Carolina Dry Docks and so on till x 10 Mtn Climbers, x 1 Carolina Dry Dock.

    Partner Up and x 200 Dying Cockroaches, any way possible, just finish 200 as a group.

    11’s (again): Exercise 1 at Field House, x 1 Merkin, run across the field, x 10 Imperial Walkers, run back. x 2 Merkins, run, x 9 Imperial Walkers and so on till x 10 Merkins, x 1 Imperial Walker.

    Partner Up and x 200 PLT’s, any way possible, just finish 200 as a group.

    Mosey back to the flag. Number-ama, Name-r-ama, Announcements- Hardywood’s daughter has a book signing at Crossroads, Friday, 2/15, 1730-1900. Don Draper’s Grandfather fell and had hip replacement surgery-prayers are need for his recovery. Greenbow’s M is in the final stretch with child 3-prayers for Greenbow and his family too.

    NMS: Thank you to FC Richmond for a covered pavilion (Field House) because that was EXTREMELY HELPFUL this morning! Super impressed with 7 PAX members braving the rain but never fear we are still here and BOOM, started out our day in a glorious fashion!

    Thanks for the prayers and insite brothers. Yes, we all get off keel, inpatient, and tempered and hearing that struggle within the PAX is reassuring!

    YHC needed the insight this morning brothers. Each of you continue to amaze me and I am a better person due to F3 RVA!!

    Use that energy today and be a guiding light but also let that energy guide us through times when patience and calmness are needed!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Rucking Up Stream

    4 Davillians including one FNG enjoy a cold raining ruck morning. Two different routes were taken around/behind the schools and into Honey Meadows. YHC got in 3 miles and the rest of the crew just under

    Welcome to Fish Launcher who heard about use from his brother in F3 Memphis.

    SPIT ON THAT!!

  • Poor Little Guy Probably Kept up with you for a Mile or so…

    6 men unfazed by Cantore’s forecast posted to River Run to log some miles and the weather held off for a perfect morning run.

    As for the BB Title, in today’s version of that great National Lampoons clip, YHC was the “poor little guy” tied to the bumper of Rosie, Swiper and Doozy, and YHC kept up for about 3.5 miles before I lost grip of the tether and fell back.

    The route was left out of BWES around by the high school and right onto the sidewalk heading West toward 288. Crossover Robious at the light and jump onto the other sidewalk and follow it all the way down to the new bridge across Bernard’s Creek. 4-milers turn around and retrace back to the flag. 5-milers head back up (literally) the sidewalk and take a left onto Lennox Forest for a mile loop in River Downs North, then back to the flag.

    COT, Number-Rama, Name-A-Rama and YHC took us out.

    Announcements:

    • GrowRuck needs more participants. See HoneyDo

    NMS:

    Turned out to be a pleasant morning for a run except for a couple decent sized puddles along the route and one sniper (lip of the sidewalk transition) that took out poor Doozy – hope that elbow is alright!

    The pace was strong with Rosie and Swiper pulling us along and Doozy drafting close like Cole Trickle.

    Well done men!

    No More Gumbo For You!

  • This Happened Yesterday

    Six showed up to run the trails on a beautiful frozen Sunday. Furley and Gong Show paired up and found a rhythm that nobody was keeping up with, so we set them loose to tackle Forest Hill. Offshore and Lab Rat teamed up with Lug Nut to do 4.5 miles, turning back at Reedy Creek and throwing in a few spurs to get the distance up a little. Upchuck was testing out the legs and wisely did not push his luck.

    ET’s was lively as well, even if it were just Upchuck and Lab Rat. Conversation did not lag.

    Lab Rat apologizes…

  • Higher Level Math

    My Dear PAX, 

    Greetings to you on another glorious Monday morning! YHC arrived at BATTEAU’s Stone House to find GREENBOW’s truck circling the loop in search of a familiar face. We were shortly joined by the vehicles of VINNY and BLEEDER, and by the time YHC was planting the ShovelFlag, SWIRLY arrived on foot. Expecting the F3RVA Spirit Animal to arrive at any moment, YHC led the gathering men for a few moseycize laps around the loop, and sure enough HARDYWOOD came skidding in on 2 wheels, followed closely by SIPPY CUP on foot – both joining us just in time for our Warmerama COP. 

    The THANG:

    IC Warmerama – COP #1:

    • DQ’s
    • Russian Soldiers
    • Copperhead Squats
    • Cherry Pickers
    • Crowd Pleasers (Merkin/Groiner)
    • Freddie M’s
    • Reverse Crunch
    • Starfish Crunch

    Mosey to Tennis Court for COP #2:

    • Partner up for 3 rounds of the following:
    • PLT’s x20 each
    • BC across Court
    • Squerkins x10 each (P1 Derkins with legs held by P2, then P2 Squats)
    • CB back & repeato x3 rounds

    Mosey to COP #3: (Grassy Hills)

    • ExerClocks:  Start at Hillside #1 to complete x8 WWII at 1 o’clock, run down to bottom and up to Hillside #2 to complete x8 Mountain Merkins (x1 M + x2 two-count MC’s) at 1 o’clock, run back to other hillside to complete x8 WWII at 2 o’clock position…  complete x8 reps of each exercise at each hour of each clock face.

    Mosey Back to Flag for the official F3 6MOM:

    • 0:00 Little Baby Crunch
    • 0:24 High Slow Flutter
    • 0:48 Rest
    • 1:12 Low Flutter
    • 1:36 Low Scissors
    • 2:00 Rest
    • 2:24 High Scissors
    • 2:48 Canoe / V-up / XO’s
    • 3:12 Rest
    • 3:36 Heels to Heaven
    • 4:00 Forearm Plank Jack
    • 4:24  Forearm Plank
    • 4:48 Rest
    • 5:12 World War II Situp
    • 5:36 Oblique Crunch (Lt & Rt)
    • 6:00 End

    COT:

    • Counterama #
    • Namerama
    • Announcements (included below in Comments)
    • Prayer

    NMS: 

    • As always, enjoyed bringing a couple new things into the routine – specifically the Squerkin was a solid shoulder burner – definitely gonna bring that out again. And the “Exerclocks” (as I call them) filled a good portion of our workout with full body variety. VINNY thought they should be called the TI-80 (like the calculator) since “they require higher level math to figure out”. GREENBOW, as a descendent of clock-makers, had about 15 different ideas for what they could be called. At any rate, it’s a good enough routine I’m sure we’ll land a good name for them at some point. Final thought – the official F3 6MOM was a solid finale on the morning, though the rest periods, while appreciated, seemed odd in comparison to the usual non-stop burner Mary typically delivered by our Q’s. All in all, an excellent way to start the week!

  • Rule of Three

    The power of three was indeed demonstrated as this triumvirate embraced the gloom for a tour around Hoedown.

    Off to the front of the school for COP

    • SSH
    • Russian Soldiers
    • Don Quixote
    • Helicopters
    • Copperhead Squats

    Head south down the street and pick up the church parking lot. Too dark. Mosey behind the church for an untouched parking lot.

    4 Corners – Ascending and Incremental

    • Run to corner 1 for 10 WWII, run back home
    • Run to corner 1 for 10 WWII, run to corner 2 for 20 Copperhead Squats, Run to corner 1 for 10 WWII, run back home
    • Run to corner 1 for 10 WWII, run to corner 2 for 20 Copperhead Squats, Run to corner 3, 30 American Hammers, run to corner 2 for 20 Copperhead Squats, run to corner 1 for 10 WWII, run back home
    • Run to corner 1 for 10 WWII, run to corner 2 for 20 Copperhead Squats, Run to corner 3 for 30 American Hammers, run to corner 4 for 40 Scorpions, Run to corner 3 for 30 American Hammers, run to corner 2 for 20 Copperhead Squats, run to corner 1 for 10 WWII, run back home

    PLT 2 x 20 while odd man out BTTW and waits his turn.

    Mosey behind the church and pop out in front of the AO. Time for 11s! The exercises are bike rack merkins with abyss finish and box jumps on the front steps with a jog in between.

    Quick round of Menage-a-Booyah-Merkin – 16 reps.

    What to do with the remainder of the time with three people? Triple Check!

    • Run the loop
    • Donkey Kicks
    • Flutter Kicks

    Time for a few minutes of Mary.

    • Rosalitas
    • Left leg lifts
    • Right leg lifts

    YHC took us out.

    Announcements – GrowRuck approaches. See Honey Do for details and enlistment.

    Time to Taper,

    Lockjaw

  • Sisyphus Returns

    Seven men saw Mr. Holland on the Q sheet and decided to show up anyway, knowing that when it’s been a while since YHC was the Q at Twin Team, he’s bringing his death-defying, rock, pushing buddy with him.

    Mosey to the top of Twin Team (dropping cones and flower pots along the way) for a brief COP, including DQ, Russian Soldiers, & Cotton Pickers. Then time for the Sisyphus: run to a cone/pot, perform an exercise, go back to the top. Go to next one, etc until all five are done:

    -bear crawl back to top
    -30 uphill WWIIs
    -30 derkins
    -partners: one run to cone #3 while other alternates merkin w/5-count plank. repeat 3x
    -20 burpees

    As always, this event is equal parts physical and mental challenge. During phase 4, YHC always starts to hear the internal voices trying to convince him to call an audible, saying we won’t finish in time, that one PAX member is nursing an injury…anything to avoid doing the hard work of completing the task. By now it’s expected, and pushing through the excuses is part of why this routine has come out so often. But it’s a real beast, one that the PAX loves to hate, and it takes almost exactly 45 minutes.

    Apologies for the late backblast – worked most of this weekend!

    YNWA

  • Really late

    Four posted on a dry but cool Sunday morning for a ruck. The group crossed the river, traversed the buttermilk, took the flood wall and came back on the northbank trail. Route was a little about 8.5 miles.

    It was my longest ruck to date. It was great to get out and have a nice walk with the group. Rucking is great for fellowship as it does allow you to exercise and talk at the same time.

    No concerns with safety, Shakedown is always packing.

    TYA OUT

  • Better late than never

    Three warriors posted on a drizzly Wednesday evening for a run. Kubota and Husky stayed at the top of the hill. TYA did a short, and a long loop, then walked the dog. Fun was had by all.

    TYA OUT