Category: Richmond, VA

  • Ninja Cowboy Bear

    It was my VQ and 27 gathered for the workout on a lovely Thursday morning. Here’s how it went down:
    COP- Don Quixote10, Helicopters10, Arm Circle15/15, LBC20, American hammers20, SSH20. Mosey to the tennis court.
    1st Exercise – 4 corners. 20partner jump squat, 20partner booya merkins, 20partner sit-ups, and 20partner toe-touches. 1st round of exercise was run to each corner and do the assignment exercise. 2nd round was to finish an exercise on the corner#1 and run around the tennis court, pass the corner, and move to the corner #2. Mosey to the field on Cary Street Rd.
    2nd Exercise – Ninja Cowboy Bear (a a variation of rock, paper, scissor). Partner# 1 runs to the tennis fence and run back. The other partner completed 100merkins, 200LBC, and 300SSH. Here is how to decide who runs and completes exercise. First stand back to back with the partner, and on the count 4, jump to face the partner, doing a pose of either a Ninja (Arms crossed in ready stance), a Cowboy (draw your guns), or a bear (Claws up and growling). Here are the rules: Ninja beats Cowboy using lighting speed ninja kicks, Cowboy beats Bear with his quick draw and perfect accuracy, and Bear beats Ninja with a strong swipe of his clawed paw. Vinny counted 10 in Korean!!!!! 3rd Exercise – Ring of fire. Each person did 5regular merkins, 5hitchhiker, 25LBC, and 20*American hammers

    Announcements:
    Slippin Jimmy’s VQ for Puppy pile this Saturday.

    Thank you everyone! It has been such a blessing to be a part of F3RVA for me. You guys rocks!

    P.S. I know I forgot four guys names, If you know their name, please let me know. Thanks!

  • Windmills, 50s, and a BoBerry

    9 regulars and 1 FNG showed up to Timberwolf this morning! As 530 hit and the FNG was Welcome the PAX was off.

    COP

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10 (YHC still half asleep called them windmills)

    Imperial Walkers x 10

    LBCs x 20

    Mosey to top of track

    50s

    Exercise called – do 50 Reps, Run a half a lap and plank up for the PAX. Goal is to see how many exercises and laps the PAX could complete.

    Exercises included – WWIIs, Monkey Humpers, Lunges, Bear Crawls, Freddie mercury, Arm Circles, Partner Leg Tosses, Shoulder Taps…

    Mosey to Wall beside Flag, 5 Minute Burpees Countdown

    5 Burpees then wall sit till minute is complete, down to 4 , down to 3, etc

    Back to the flag!

    Numberama, Namerama, YHC took us out

    Announcements:

    Puppy Pile Sat

    Hammers and Ales October 26th – See Lug or Viral

    Prayers for Cerrano’s Family

    NMS

    First, welcome BoBerry to the PAX! BoBerry was EHed to us from a buddy of his in Carolina and he found us on twitter, Respect for posting solo and taking a leap! Great to see Punxsutawney continue to post and get stronger. New market rolled deep this morning with 2 clown cars, next goal is to get 3. Lug got it some extra credit pre=post, strong work brotha! Rosie and Bullseye rounded out the PAX and of course Bullseye doing shoulder taps sounds like someone emptying a clip, so fast! Honor to lead boys, have a great day!!

    Duke

  • How to Enter Nirvana

    The Forge Spa registered eight high roller clients this morning for the usual sauna sweats, full body massage, and bikini waxing. The following top secret order of body positions details the Spa’s methodology for clients to enter Nirvana:

    The THANG:

    Latecomers loop around first parking lot to pick up Posh, then Mosey to grassy area for COP #1:

    • F3 welcome & disclaimer
    • Don Draper’s x10 IC
    • Imperial Squat Walkers x10 IC
    • Dancing Bears x10 IC
    • DTH’s x10 IC

    Mosey to Soccer Field for COP #2:

    • Partner up to wheelbarrow around field, alternating x10 Squerkins each corner (each partner does the derkins part at 2 corners)

    Mosey to Grassy Hill near Amphitheater for COP #3:

    • Clock of Mary: On your SIX with legs pointing uphill (12 o’clock) and complete x3 WWII for every hour on the clock face

    Mosey to Amphitheater for COP #4:

    • Lindsey:
    • Donkey Kicks at bottom on adjacent wall (10–>30)
    • Monkey Humpers at the top (30–>10)
    • Bear crawl up steps
    • Crab Walk down

    Mosey back to field for COP #5:

    • Plank up in a line to complete OverUnders down the length of the soccer field

    Mosey to back to Grassy Hill for COP #6:

    • Clocks of Mary: this time x3 rounds with APD’s, then LBC’s, then Gas Pumps

    Mosey BTTF:

    • x10 Burpees OYO
    • x10 Cherry Pickers IC
    • x10 Burpees OYO
    • x10 Don Quixotes IC
    • x10 Burpees OYO
    • x10 Hairy Rockettes IC
    • x11 Burpees OYO (total of 41 burpees for the 41 Q’s by DTH in his 1st year)

    COT:

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

    NMS: 

    • YHC was happy to welcome a handful of the Forge’s finest to Day 4 of the DTH 1 year Anniversary. The goal was to provide an excellent variety of routines without burning out YHC who needs something left in the tank for Q’ing IronPax #4 tomorrow at TwinTeam. Turns out everyone enjoyed a faster moving set of COP’s, and YHC may have entered Nirvana during the 2nd or 3rd time around the Clock of Mary. Thank you all for your support – it’s an honor to serve you guys! 

  • Two Laps Forward, One Lap Back

    12 worthy, brave and patient men gathered at SOT for another OC adventure.

    Warmup –

    • Mozey around the school buses as we wait for #2 New Market Car to arrive. Wilson…we heard it was your fault and you still didn’t make it!
    • Mozey down to the track for circle up and warm up
    • Warm up consisted of side straddle hops, helicopters, Don Quixotes (damn…these feel good in the morning), arm circles and Russian soldiers.
    • Once again, YHC nailed the cadence. This despite the efforts of the mettlesome Nancy Lopez.

    After Warmup, mozey over to the track for The Thang.

    • Run 2 laps – complete 100 Merkins of any combination.
    • Run 1 lap backwards – complete 100 situps of any combination

    Repeat until time is called. This was a tough one, particularly the run backwards as the quads started to burn about 1/2 way.

    YHC realized that 100 Merkins was a “Looks good on paper” idea and called the audible for 50 in round 2 and then 25 in round 3. Slim, Doozey and Tobit were appreciative of this decision as they led the PAX in rounds completed. All men stepped up for the workout today; this one was not easy.

    Mozey back to the flag for a quick stretch. This was a nice alternative to Ring-of-Fire. YHC will bring this one back for sure.

    Numberrama/Namarama with Slim taking us out in prayer. It was great to have Slim with us again this week. Hope your travels bring you back our way soon.

    Announcements:

    • Doozey is available for work on sheds, decks, etc. Contact him if you need some work done or know of people who do.
    • Puppy pile Saturday
    • IronPax week #4 challenge Friday at TwinTeam. DTH has the Q.

  • 365 Days / 172 Posts / 41 Q’s

    Who says we can’t take a little pride in Big Data?! Celebrating a year in F3, 12 veteran brothers joined DTH at WDog to say otherwise! 

    The THANG:

    Mosey to 1st Grass Circle for COP #1:

    • F3 welcome & disclaimer
    • Imperial Squat Walkers x10 IC
    • Don Drapers x10 IC
    • No Cheat Merkins x10 IC
    • DTH’s x10 IC —> Like DR.W’s, but 8-ct order is starting with hallelujah Dolly then Toe Touch (full sit up to reach & touch toes) then back on six for Heels to Heaven …there’s a rhythm I swear! 

    Mosey to 2nd Grass Circle for COP #2:

    • Partner up for an Anniversary DTH Dora
    • Exercises: 41 Burpees, 172 Groiners, 365 American Hammers (2-ct)
    • Timer course: Polar Bear across top of triangle, Run down hill, Bernie up hill
    • LIFO Butterfly joined us near the end

    Mosey to Amphitheater for COP #3:

    • Ascending 4×4’s – Complete x1 rep bottom, bear crawl to top, complete x2 reps at top, run to bottom…continue up to 5 reps. (4×4 = Start standing arms raised, drop to plank, complete x4 merkins, complete x4 2-count Mtn Climbers, jump back up and clap hands overhead)
    • ABC’s at bottom for the SIX

    Mosey BTTF:

    • Pusherama Drill:  Circle up and perform hallelujah high knees, interrupted by each man in turn calling a different Merkin type – with PAX dropping to complete x5 merkins each time – variety included: Dive Bombers, Standard M’s, ChuckN Merkins, Werkins, Diamond Merkins, Shoulder Tap, Carolina Dry Docks, HitchHikers, HandRelease Merkins, etc
    • Close out with 1 min of SSH in cadence

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • A little over a year ago, Dr Ted Henderson had a fever, and while he didn’t know it at the time, F3RVA was the only prescription! The good Doctor was reborn on Sept 25 2018 at NoToll for Ollivander’s VQ, and has wholeheartedly embraced his new identity as Dr TryHard. YHC observed and enjoyed participating in F3 for the first few months, but a new fire was beginning to burn inside – a desire to Q workouts, ideas about making t-shirts with our F3 names on the back, and starting up a new AO in Bon Air. But still being the new guy and barely knowing the lingo, YHC assumed a new F3 guy should keep his mouth shut and follow the experienced guys. That all changed when YHC found a copy of “Freed to Lead” sitting out at ET’s, and finished it the same weekend. Wow! Whatta great read. YHC was beginning to understand… F3 is what you make of it! This model also appealed to YHC’s Faith in Jesus Christ, following a similar pattern of a personal choice to be refined by fire, resulting in a hardening of purpose and faith, a strength that ultimately serves your neighbor. After reading “Freed to Lead”, YHC felt immediately authorized to take the initiative with F3. YHC printed and studied copies of the Lexicon and Exicon, memorizing the lingo, highlighting new routines that appeared interesting, and YHC began to Q on a regular basis, eliciting many a raised eyebrow at some of the non-traditional exercises.  The rest is history, Q’ing 41 times of 172 posts, facilitating named F3RVA shirts, starting The Forge, headlocking close to 20 FNG’s into joining our ranks, and finding new avenues for F2 with poker nights. And all of this because of brothers like YOU, who have encouraged, challenged, and followed DTH into the gloom. What a blessing you all are!!! Thank you for giving YHC this identity, these opportunities to lead and serve, to push YHC harder than ever conceivably possible. You have YHC’s undying loyalty and DTH will always be ready to help in your time of need. Just like Jesus said… “Try Hard or Die Tryin!” …or something like that. 🙂

  • How do YOU use the F3 app?

    The F3 app & website are fantastic tools to plan a Q or even find out where to go, but do you know you can utilize the app to communicate with your fellow PAX? Yup, you can call, e-mail or even send them a tweet……….all from the app. I know a lot of the PAX have this info in their phone contacts, but what if you need to reach out to someone all the way up in Mechanicsville that you only saw once? That’s right……….the APP!

    I encourage EVERYONE to go to the app and edit their profile to add your phone #, email and twitter handle. Thank you for the support and if you have questions, {Please feel free to reach out. All my info is………yup! On the APP!

  • Penta Check @ DaVille!

    Well no one wanted the Q for Tuesday so 9 Davillians decided that a hot potato was in order and went down something like this:

    COP – Corned Beef led the warm up by moseying to the front of Atlee HS next to bus loop and we circled up for 15 SSH, 10 slow DQ, 10 Imperial Walkers, 20 4 count LBC’s, 10 4 -ct HC and 10 Hand Release Merkins passed Hot potato to Opus.

    Mosey to tennis courts for a suicide dora with 100 merkins, 200 LBC and 300 SSH. partners switched after a suicide run from baseline to service line, back to baseline to net, base line to opponent service line then baseline to opponent base line and back. Switch with partner and continue until all reps are complete. Opus passed hot potato to Emoji.

    Mosey to back of school to weight room wall and we performed a triple check; however, each partner had to run to five different trees. So like a triple check with 2 bonus rounds! Partner one, ran to 1 tree and back(timer), partner 2 LBC’s, partner 3 donkey kicks on gym wall. So we did 15 reps where each partner was able to touch five different trees, this worked well as we kept counting to one hand and could use the other hand to touch the tree. Emoji passed potato to Spike.

    Mosey to bus loop and we go to the benches and start Jacob Ladder 11. We start with 1 dip mosey to light pole at the other end of loop and perform 10 burpees, then mosey back to bench 2 dips and run to pole and 9 burpees, we had to audible due to time when down to 6 burpees and 4 dips, mosey back to flag.

    Numberama and Namerama.

    We talked about missing Davillians lately and hope to see them soon in the gloom. We were updated on Helix’s family and Spike took us out in Prayer.

    Proud to be around the F3 Davillians and see you all in the gloom! CB

  • DTH&DD 1 Yr Painniversary

    A whopping 22 veteran gloom warriors posted to NoToll this morning to celebrate the 1 year F3-versary of Dr TryHard and Don Draper. Last year, DTH & DD showed up uninvited to Ollivander’s VQ at NoToll without any idea of what to expect…of course SOJ both received them warmly a provided a thorough beatdown rebirth. Now a year later, with gratitude swelling in our hearts, DTH & DD co-Q’d the following:

    The THANG:

    Warmerama: 

    • To celebrate 1 year of DTH & DD partnering up, Partner Carry to the parking lot, switching wherever needed

    Circle up for COP #1 in Parking Lot:

    • DTH & DD provide welcome, F3 disclaimer, and co-Q the following:
    • SSH x20 IC
    • Don Drapers x10 IC —> Like Don Quixotes, but balance on one foot while touching it with opposite hand and kick up the other leg behind, then switch for 4ct …yes, awkward like Draper
    • Plank Jacks x20 IC
    • DTH’s x10 IC —> Like DR.W’s, but 8-ct order is starting with hallelujah Dolly then Toe Touch (full sit up to reach & touch toes) then back on six for Heels to Heaven …yes, complex like DTH

    CREATE 2 TEAMS:

    • Race around the parking lot, completing x10 merkins at each corner, lining up at the end in finishing order. Number off 1,2,1,2,etc. to divide the PAX evenly. 

    Mosey to Field #1 for COP #2:

    • Teams Compete in DORA 1-2-3 
    • Each team subdivides in half, half to start the usual exercises, while the other half TeamCarries across the field and back (TeamCarry = line up with arms over shoulders, every other man holding up their own weight with legs off the ground) …Note, total fail to comply 
    • Exercises called in cadence: 100 merkins, 200 Squats, 300 LBC’s
    • The winning Team Draper enjoyed APD’s while Team DTH completed x10 Burpees

    Mosey back to parking lot for COP #3:

    • Capture the Flag
    • Two teams plank in lines facing one another
    • Caterpillar to ShovelFlag (last man box jumps over planking teammates to the front, repeato until flag reached)
    • Teams TIED …or at least darn close

    Mosey back over to Field for COP #4:

    • Crab Soccer x10min
    • Team Draper pulled out the win 4-3

    Mosey back to Courts for COP #5:

    • Team Suicides
    • Plank on baseline cheering on teammates as they take turns sprinting the suicides

    Circle up for Mary:

    • DTH led a Flutter Kick Circuit
    • Draper led Merkins – Diamond then regular

    COT:

    • Counterama #22
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    Don Draper’s Naked Moleskin: 

    The mumblechatter was heavy, starting with partner carries and continuing in stride through the Dora. But teamwork is teamwork and as the competition began a solemn posture took to the air. Team #2 performed in excellence but Team #1 achieved ultimate victory by implementing a strategy of captains choice counting, creative use of space and overall superior skillmanship. 

    DTH & YHC are tremendously thankful for the brotherhood and accountability this group has provided over the past year. Our attempt of a teamwork-heavy Q was to emphasize the camaraderie we have and the competition each of us brings every morning. It’s a you-vs-you workout but we continually see everyone pushing each other to be better – both in the gloom and in our daily lives. 

    Let’s reach out to those who have been away for a bit and headlock them back to a 70 & sunny workout. And for the consistent blokes who keep pushing daily – thank you for the daily challenge!

  • Pitchfork, my way

    Fourteen Spider Run regulars met with prepared enthusiasm for intervals. No intervals today, instead the Pitchfork Splinter-style was called. TYA briefly attempted to repeat instructions but failed, so YHC jumped back in and reiterated for the late arrivals. It’s a regular route so not many questions.

    The Route
    Proceed towards the bridge via the River Road entrance and continue down Westham Station. Everyone runs along the tracks then heads right up South Ridge to the light. 4 milers turn around at the light and head back. 5 milers turn around and make a left at Old Bridge on the way back and hit Highland to River. Return and back to the flag. 6 milers do the 5 mile + go all the way up Old Bridge then also hit Panorama on the way back.

    Digits, salutations and YHC took us out.

    Moleskin
    It was good to be back. Let’s hope this sticks and YHC can make this a regular occurrence again. Great group of guys to run with and an almost great morning.

    YHC enjoys this route as everyone gets to experience South Ridge. Plus there are plenty of crossover points where pleasantries and general words of encouragement can be exchanged along the way.

    Marv was hoping for a route by his abode so he could pick up his FND. TYA still hasn’t named her from her FND appearance three weeks ago. She can’t come back until TYA names her appropriately. FWIW, there are many suggestions out there.

    Great job to all. Mileage was closer to 4.3, 5.4, 6.4 for those keeping track.

    Announcements
    Puppy pile at 7:05 Saturday morning at Dogwood Dell

    Bear creek registration is open

    The McShin Foundation is a great recovery organization here in our own backyard. We all know someone that has dealt with addiction, past or present. Everyone needs a support network. Luckily our region has a great program like McShin to provide the support needed.

    Splinter out.

  • Where’s Wojo?

    September 24, 2019

    There seems to be something in the water as for a second straight day the designated Q failed to show up at a local AO.  Hoping all is well with Wojo and nothing to be concerned about, and the PAX took it in stride with a traditional hot potato Q.  Here is the thang:

    • Mosey around the track
    • Handshake Q
      • COP with SSH, Russian soldiers, DQ, merkins, scorpion kicks, LBC and 1 burpee
    • Loose Goose Q
      • Mosey to elementary school for triple check with run, WWII sit-ups and wall sit
    • Ronnie Q
      • Mosey to the bus stop for a series of pole smokers and leg lifts
      • Mosey to the back of the school with a stop for 5 burpees
      • Mosey to the bleachers for a series of dips, jump squats, dips, merkins
      • Mosey to the jerkin gym for 3x 8 jerkins
    • Attila Q
      • Mosey to the football field for a modified arch loader with a bear crawl, crab walk, duck walk and bunny hop, with 15 WWII sit-ups at each sideline
      • Mosey to the bleacher for 2 sets of decline merkins and bench kicks
    • COT with YHC taking us out

    Welcome to FNG River Dance!  Solid work from a new PAX member of double hate age.  All in all, solid work from the PAX.  Loose Goose has announced that his Lucky Horseshoe laminated card will be coming out for an upcoming Heartbreak as we test our fitness on the track.  Get fired up!

    God is good all of the time!

    Attila