Category: Richmond, VA

  • That other time it was cold

    Three posted to the Punisher on MLK Day under clear skies and in cold temperatures.  Turned out we had the same three gents from post from the week before – Johnsonville, Krü, and YHC.

    The Thang:  We triangled up under the awning adjacent to Holton Elementary for our warmup COP with Mountain Climbers, IWs, DQs, Cherry Pickers, and Arm Circles.  While warming up, we’d decided on a round robin format for the evening’s workout.  YHC led off with a Mosey to the outdoor classroom followed by 6 rounds of 11 reps each of Carolina Dry Docks and Squats followed by picnic table Pole Smokers at each end of the table.

    Johnsonville moved us to the school wall for a multi-round medley mixing in Donkey Kicks, Half Burpees, and Bear Crawls.

    Krü ran us around to the playground for another medley involving Swingset Jerkins, Pullups (with a flexed arm hold), and Box Cutters.

    YHC brought us back around the school under the awning for a Jack Webb-style patting of the school wall, several rounds of LBC with variations, and some stretching.  Finished with the COT and YHC took us out.  Too cold for lengthy discussion of announcements.

  • Parade of Homes – Slumlord Style

    6 dudes posted for a beautiful morning at RiverRun that went something like this…

    Thang:

    OG w/ a Twist: Before taking the Ashwell loop, dip into Tarrington neighborhood for an extra loop. Today’s tour guide: Slumlord. Lots of landscape lighting in Tarrington; total darkness on Twin Team.

    Back at school in exactly 45 min.

    COT – Rosie took us out

    Naked Moleskin:

    Slumlord showed YHC a few extra loops on Google Maps before we started out. Nervous about giving complex instructions, the Pax was able to tour the first of 2 possible bonus loops because we all stuck together.

    Slumlord also shared the story of encountering a work truck that had struck a tree, rolled over, spilled fuel and blocked the exit to Tarrington on Friday afternoon around 4pm. The driver and passenger were not even worried about the fuel; they were focused on throwing ~20 dead Canada Geese back into the truck. Apparently it’s illegal to kill Canada Geese in our parts….wonder if the same applies to roosters (I still have 2 that I’m tried to offload for free: dinner at breaking bread next time out?)

    4.7 miles according to Rosie.

    Announcements:

    Dr. Tryhard Shirts

  • No Headlights vs Headlights

    7 Davillians including 2 2.0s set out for another morning ruck/walk.

    This is how it went down

    ROUTES

    Main Group (Mudface, No Idea, Pinky and the 2.0’s) – Hit the trails and a loop around Honey Meadows for around 3 miles.

    Rounders and Spit – The School Loop x 2 to get in a 5k

    MOLESKIN

    YHC arrived at 5:25 to find the main group already heading out. Thinking it was going to be a repeat of a few weeks ago, YHC got his Ruck sack ready to head out solo. Luckily Rounders came in hot and sack that would put all of to shame weight in over 60 pounds.

    Glad to see the 2.0’s now are becoming regulars on Mondays as well.

     SPIT ON THAT!!

  • Perfect temps for January

    Eleven eager men came out to Hoedown for the start of Super Bowl week.  38 degrees felt warm to many PAX some were still having flashbacks to last week’s 14 degree Phonics beatdown.  We did:

    COP:  SSH, Imperial Walkers, Don Qs, Merkins, Flutterkicks, Hillbillies.

    Head to Bodos parking lot:  5,10, 15, 20 of:  HRMs and V-Ups.  Then 2 sets of 30 Wilson’s Boxing Dying Cockroaches (time for a better and shorter name!)

    Head to other lot for 4 corners of:  10 Burpees, 20 HRMs, 30 Jump Squats, 40 WWII Situps. Bear crawl between each corner.  Mosey to TES back field, partner up.  3 rounds of Run field & 5 Pullups.  Other man does Donkey Kicks.

    Down to Triple check loop for Triple check:  B2W, Freddy Mercurys, and loop run.  Finish up at flag with 25 American Hammers.  Announcements:  Time to sign up for Growruck!

    NMS – Great to have Gomer Pyle back from his mission trip and back in the Gloom!  Would have been nice to have 1 more Hoedown regular attend to get us to the magical 12 but we got after it anyway.  High 30s temps is just about perfect weather according to several PAX, don’t get too sweaty and still hands do not freeze.

    Several PAX lamented the 30 WBDCRs after V-Ups, it is Super Bowl week so YHC wanted to get a head start fighting off the gluttony of the big game on Sunday.  On the Donkey Kicks the lights came on literally as soon as we started.  Way to get the week started men!

  • Tempo

    8 strong posted at Batteau this morning and here is how it went down.

    Flutter kicks, APD’s, Russian Solders, IW’s, Squats, SSH’s – 20 burpees.

    Teams of 4 – swing jacks – step ups, decline merkins until the runner gets back – everyone goes through rotation once. .

    3 Sets : 5 pull ups – 10 incline merkins – 15 sit ups.

    Indian run – around the park – to the circle in the bottom.

    Partner up : 2 sets of 25 Wilson’s boxing cockroach

    3 sets – 10 dips 15 incline merkins – run to the top of the hill – 20  partner leg toss – run back down.

    Curb crawl – 1-5 bear crawl – incline merkin crawl bear back decline merkin.

    As YHC ran up this morning Vinny was in his car jamming one of the songs the band he represented from  back in the day – YHC liked it of course  – country rock kinda tune = boom !  Great to see 8 guys out there – awesome to have a visit from BT – been awhile since he’s been to Batteau. We kept it moving today and other than a few times when the wind kicked up it was a beautiful morning and a great way to start the day. It seems the crowd favorites this morning were the swing jacks (a Vinny special) and Wilson’s boxing cock roach – both ab busters…  We had a nice tempoed mix of arms, abs, running…

    Excellent work guys – thanks for allowing me to lead.

    Announcements : Remember to go online and order your shirt if you have not already.  Stay tuned for a new date for Puppypile. Sign up for breaking bread.

    BT took us out – well said brother !

  • Breaking Bread: Eleven Served Four

    “If you have much, give of your wealth; if you have little, give of your heart.” – Unattributed.

    Tonight Kubota and I, along with our 2.0s had the great honor of spending some time with those in need at the Daily Planet. We brought very little, yet received a whole lot. A great meal was shared, and great conversations were had. We could not be more proud of our 2.0s. They showed tremendous service, understanding and compassion for only being 8 and 6 years old.

    YHC was incredibly surprised by the smiles and happiness of these folks, despite their having fallen on hard and uncertain times. On the ride home, Shark bait and I were discussing the lessons of the evening, and Shark bait simply stated that they were all so happy. What a powerful and true observation. We worry far too much about the material things we don’t have. Sharing with these folks tonight was a real reminder of just how lucky we all are, and more importantly, how grateful we all should be.

    During my time with F3, I’ve heard a lot about Breaking Bread. Not until tonight did I realize just how powerful of an experience it truly is. Sign up and go if you haven’t. What little you bring will mean the world to those people, yet somehow you will walk away with the biggest gift – a much needed a timely reminder of just how truly blessed you are.

  • 28 degrees is the answer

    5 humans and one canine posted on a chilly Sunday Morning.

    Offshore, Sally, Mr. Ferlie and TYA hit the frozen trails.  They were in great shape when we ran them, but a few hours later, they would have been really messy.  Saab took to the streets and put in a nine mile jaunt.  Tonka hit the trails with his bike.

    The question is “at what temperature does Mr. Ferlie put on clothing on his upper body”

    Second F at ET’s with Tonka, Saab and TYA.  Always a good time.

    TYA Out

  • FNG + (2) hate hates = Tater Tots

     

    11 Youthful  F3 pax members – + 1 FNG  enjoyed the brisk 24 degree Saturday morning at the Gridiron and  (1) fart sacker met us for Coffee

    Please welcome  our newest FNG “tater” Grattan Smith. Tater smashed the workout today. I guess coaching soccer and keeping up with Cheetah and Vanilla Ice on the soccer field enabled him to keep within steps the hate hates.   All Quest and  YHC  could think of was Au Gratin not Grattan.

    Also lost but not forgotten our 13th F3 member this morning fart sacker… Johnsonville. He was anxiously waiting at Einsteins for coffee and a lot of grief

    Here how it went down…

    COP warm ups on the  GridIron Tarmac

    SSH

    Don Quotes 

    Slow count squats

    Merkins

    Freddie Mercury

    APD

    Introduction  to Turkish get up –  Subset Primer 

    Squat – arm lifts 

    Partner leg toss 

    Introduction to Boat – Canoe

    White Deer thought he would introduce a subset of the Turkish Getup – This is a terrific total-body exercise that builds strength, stability, balance, and coordination of your entire body.  We worked on form and no kB was used.

    This exercise is not to be confused or does it replace the Mud face Turkish flop

     

    Mosey on over to Football field for  the Beast 

    Merkins

    WW2

    Monkey Humpers

    Flutter kicks

    Burpees

    Vanilla Ice  and Cheetah were making ice cream out of all of us on the frozen tundra on the foot field during the beast. The pax loved Chum’s burpee suggestion for the last beast exercise. Tater and Cecil kicked ass.

    Mosey back over to Tarmac for Kettlebell Introduction  Pax bought kettlebells and several used cinder block coupons 

    Halos

    Rows (2) sets 

    Squats (2) sets 

    Presses (2) sets 

    High pulls

    Sit and Press (2) sets 

    Weighted APD’s

    Skull Crushers

    Weighed boat – canoes- sailboats 2 (10 second/ 10 reps) rounds.

    YHC thought a KB primer for the Circus Maximus workout was in order to create some interest  to promote some new blood on the circus floor.  Quest and Touchma  expressed some interest, hope to see you soon.  Impressive to see those kb’s and coupons up in the air during skull crushers.

     

    Triple play (2) rounds 

    Dips

    Jump Rope

    Run around the playground

    YHC had a little difficulty organizing the triple play. Hmmm 12 divided 3 or 12 divided by 4… Thanks to Atilla and Chum for taking care of the math. Thought I would add a jump rope routine to the play. Little did we know that By-Product is a world class jumper. Not sure he could even get the rope under his legs. Atilla started an avalanche of laughter amongst the pax taking care of our core exercise today.

     

    COT with Cecil taking us out.

    Cafeteria with all but Atilla. Johnsonville joins us at Einsteins

    Thanks for letting me Q and being your war daddy !

    Whitedeer

     

     

     

     

     

  • DIY – the Original DTH ShovelFlag!

    For a number of different reasons, there has been some entertaining Mumblechatter among the PAX in regard to YHC’s most superb ShovelFlag, created in preparation for our newest AO, The FORGE, starting 4/4/19. The original design seemed flimsy and labor intensive, so YHC developed a better design – stronger, lighter, and capable of lengthy extension.  For those of you interested in making your own version of the DTH Original, below are the necessary steps…

    Historical Note: YHC’s Flag soared above the United States Capitol on the day of YHC’s Graduation from the Virginia Military Institute (May 14th, 2005). Rah Va Mil!!!

    Step 1 – go to Lowes with ~$45 to purchase the following…

    Badass Shovel: ~$18

    https://m.lowes.com/pd/True-Temper-39-in-Fiberglass-Long-handle-Digging-Shovel/50223625

    Extender Rod: ~$10

    https://m.lowes.com/pd/Mr-LongArm-Twist-Lok-Steel-3-342-ft-to-6-075-ft-Telescoping-Threaded-Extension-Pole/1000524555

    Eye Bolt & Nut:  ~$1 (can be any gauge, but long enough to go through extender rod)

    https://m.lowes.com/pd/National-Hardware-5-16-in-x-3-25-in-Zinc-Plated-Steel-Plain-Eye-Bolt/1000367315

    O-Ring: ~$1

    https://m.lowes.com/pd/Blue-Hawk-Nickel-Plated-O-Ring/999971120

    Spray Paint: ~$5

    https://m.lowes.com/pd/Krylon-Professional-Gloss-Black-Spray-Paint-Actual-Net-Contents-15-oz/1000459705

    American Flag: ~$10 (if you don’t already have one…)

    https://m.lowes.com/pd/Independence-Flag-5-ft-W-x-3-ft-H-American-Flag/1197541

    DIRECTIONS:

    • Remove foam grip on Shovel & plastic grip on Extender (insert Extender into Shovel to confirm perfect fit)
    • Remove all labels (use GooGone)
    • Spray paint Shovel above blade
    • Spray paint Extender’s yellow thread-top
    • Let these items dry fully
    • Drill hole through top of Extender ~1” below plastic threaded top (drill bit should be slighter wider than gauge of EyeBolt)
    • Use manly brute strength and whatever tools on hand to slightly widen opening of Eyebolt, then hook Eye onto Flag’s top rivet hole
    • Similarly separate and widen opening of O-Ring to hook onto Flag’s lowest rivet hole, then tighten O-ring back up (if possible
    • Attach EyeBolt to top end of Extender (if desired, can use a bonding agent to lock nut securely on back end)
    • Slip O-Ring over bottom end of Extender, then extend rod & hand-tighten to keep Flag & O-Ring on Extender rod
    • Insert base of Extender into top of Shovel – only about 1” needed, otherwise difficult to remove
    • Decorate as you see fit, though traditionally an F3 sticker on the Shovel head is recommended at minimum
    • NOTE: Amazon sells excellent Vinyl stickers (white, 1-3” variety) if you would like to have words on the handle
    • Now you’re ready for all things F3! …or at the very least, joining the Breakfast Club extra credit on Saturday mornings! AYE! 

  • “Leadership is Influence…..”

    “Leadership is Influence.  Nothing more.  Nothing less.  Just because someone has a title, doesn’t mean that person is a leader.  When it comes to identifying a real leader….The proof of the leadership is found in the followers.”     -John C. Maxwell

    37 strong attacked another Hot Potato Q at Dogpile in the chill this morning.  At 0600 when the conditions finally became 70 and Sunny, we were off.  Let’s mosey!

    COP (at near traffic circle) (Kubota):

    Helicopters x 15

    Don Quixote x 10

    Imperial Walkers x 15

    SSH x 20

    Scorpion Kicks x 15

    Freddie Mercury’s x 15

    ****Time to honor one of our brothers, Gomer Pyle, his Dad, and Fudd’s parents who are all on a mission trip in Honduras.  They are partnering up with Friends of Barnabas to help make a difference in the lives of Hondurans.  Time for us to partner up and make a difference in our fellow brother’s lives*****

    2×25 sets each partner of Wilson’s Dying Boxing Cockroaches

    2×10 sets each partner of Plerkins

    Time to pass the Q to:  2nd Lieutenant Soot stationed in Fort Lee, VA.  Soot comes from Knoxville, TN F3 Pax.

    11’s:

    On road outside of circle complete 10 Hand Release Merkins and bear crawl to other side of road for 1 Carolina Dry Dock.  Crawl Bear back for 9 HRM’s and you get the point.  Modify to lunges instead of Bear Crawls if needed(yes, it was needed).

    Pass the Q to ABBA:

    To the amphitheater for Ascending Box Jumps:

    1 on bottom step, 2 on next step and so forth until 18 on last step.

    Variety of exercises led by Dr. Try Hard outside of amphitheater to wait for the six.

    Pass the Q to Tobit:

    To the field for Four Corners:

    Accumulating

    Corner 1: 10 Burpees

    Corner 2: add 20 WW2’s

    Corner 3: add 30 2-count American Hammers

    Corner 4: add 40 2-count flutter kicks

    Run the long side of fields, carioke the short sides.

    Pass the Q to, none other than, Lab Rat:

    Mosey back to traffic circle for:

    YOGA:

    I can’t even explain what we did, but I do know that if you did it like Lab Rat explained, then it was hard!  If you laughed and didn’t take it seriously, then it didn’t help you any.

    Q passed back to YHC for 5MOM (variety of people called upon)

    Malpractice 20 x Jerry West’s

    Opus 20 x SSH

    Oyster 20 x Rosalitas

    Bodos 20 x Merkins

    Time up, back to the flags!

    COT:

    Numberama, Namearama, Announcements and Handshake took us out with a nice prayer!

    Announcements:

    Sign up for Breaking Bread!  4th Sunday of each month.  Sign-up on the Q sheet.  You will not regret it!

    Get your personalized shirts that DTH took charge of.  Go to F3 wear/Mudgear on the F3 Nation website

    Growruck needs you!!  YHC wishes he could lead by example here, but he cannot participate in Growruck, but you can!!  HoneyDo is doing a great job of putting this together and we need some F3RVA pax to sign up.  Corporate is looking at us!  See HoneyDo if you need more details.

    NMS:

    “Show you can lead a team to victory and you will have shown you can positively influence your followers and organization”    -John C. Maxwell

    YHC would have added “Family” to the end of that quote, but nonetheless, John C. Maxwell makes great points about leadership.  This Pax is the “team” that he speaks of and we are looking for nothing less than “victory” when we wake up early, post to workouts and lead by example.  We have so many great leaders among our group and the best way to show that and to get it out of you is a “Hot Potato” Q.  Some may be getting tired of these since we have now done two in a row at Dogpile, but YHC thinks that they are among the hardest to lead and they are freakin’ hard workouts!  Back to back Hot Potatoes have given a lot of different Pax members a chance to bring out their leadership skills.  Everyone has to be ready and has to bring their “A Game” with them, because you never know what you are going to have to do, for example, Yoga!  I mean, just look at Lab Rat’s leadership.  He took a chance with this Pax by calling out Yoga and everyone listened and did what he proposed (though there was some Mumblechatter, it was mostly quiet.)  Again, if you did it correctly, it was hard.  If not, then hit Love Hill!  It was great to have Soot with us and to lead us.  Thank you for your service, young man!  Also, thanks to ABBA and Tobit who agreed to take the potato and lead by example.  Thanks to Oyster, Malpractice, Opus and Bodos for calling out cadence and to Swirly and Dr. Try Hard for keeping things going in between exercises with planks and other exercises.  HoneyDo has shown his leadership skills in taking the reigns of Growruck.  Let’s try to support this and him as best we can!

    Man, isn’t it great to LEAD!  To see others following you and doing what you propose is a great victory for you and a great victory for the team of F3RVA.  If you haven’t Q’d yet, what are you waiting for?  We WILL follow you and it WILL help you in all other aspects of your life.

    Side notes:

    Welcome to FNG’s Soft Serve and General Flea.  Soft Serve was formerly (Olaf) but was changed on the flag run back to ET’s.  He likes all things hard, so there you have it!  General Flea is a Civil War re-enactor and bassist, so there you have it!

    Breakfast Club Run had 9 strong this morning and 5 shovel flags flying.  (Kubota, Swirly, Flatline, Lab Rat, Vinny, Soot, Shakedown, Hardywood and Ollivander)  Come join us!  It’s a great experience!

    Ruck Crew had 5 strong this morning (Spit, Marmaduke, Honeymoon, Recall, Sippy Cup)

    Extra credit it there if you want it on Saturday mornings!!!!

    All, I enjoyed leading this Hot Potato Q this morning and hope you have a great rest of the weekend!

    “All it takes is all you got!”     -Hardywood

    Kubota

    keep posting!