Category: Richmond, VA

  • Captain Crunch

    Two strong shuffled into the river run winter wonderland, a stark contrast to YHC abode or Bullseye’s retreat 2 miles east.

    The mosey goes something like this…

    Carefully mosey onto James River Rd, Right on Riverton Ridge, Left on Welby, Right on Sherfield, Left on Ashwell around the big loop, right on Edmonton and back to base.

    Bullseye led the way and continually reminded YHC that running on the white stuff is a lot safer than trying to run anywhere else.  It was nice to find out the Bullseye and YHC have quite a few mutual friends, I guess that happens when you live in the same area long enough.

    Good times!

    Lug

  • Double the Numbers, Double the Fun

    YHC arrived on the frozen tundra AO to find no one.  While walking down the road, he heard the sound of Saab’s Land Rover round the bend, but alas, it was only a snow plow dropping salt.

    Handshake shows and then BT and off we go on the prime winter wonderland.

    COP on the upper blacktop

    • Don Quixote
    • Russian Soldiers
    • SSH
    • Leg Lifts – right over left
    • Leg Lifts – left over right

    Scrum, Dr Tryhard, and Escobar come in hot and join us.

    Ascending, Incremental 4 Corners – on the upper black top

    • Run to corner 1 and 10 merkins and back to the start
    • Run to corner 1 for 10 merkins, run to corner 2 for 20 box cutters, back to corner 1 for 10 merkins and back to the start
    • Run to corner 1 for 10 merkins, run to corner 2 for 20 box cutters, to corner 3 for 30 flutter kicks, back to corner 2 for 20 box cutters, back to corner 1 for 10 merkins and back to the start
    • Run to corner 1 for 10 merkins, run to corner 2 for 20 box cutters, to corner 3 for 30 flutter kicks, corner 4 for 40 carolina drydocks, back to corner 3 for 30 flutter kicks, back to corner 2 for 20 box cutters, back to corner 1 for 10 merkins and back to the start

    PLTs – 25 x 3 sets per partner.

    Bear Crawl up the hill to the playground/field.

    Red Barchetta

    • Run 100 yards across what felt like a frozen lake (especially on the far end) and perform 100 SSH, run back
    • Run 75 yards for 75 LBCs and back
    • Run 50 yards for 50 mountain climbers and back
    • Run 25 yards for 25 merkins and back
    • Run 10 yards for 10 burpees and back

    Back to the blacktop for 20 x 4 sets of Wilson’s dying boxing cockroaches.

    Back to the VSF where YHC took us out.

    Announcements:

    • See Dr. Tryhard’s list – including his VQ tomorrow at HBR.
    • Puppy Pile on 1/26 – Ollivander has Q

    ABT,

    Lockjaw

  • Bridge Practice

    A K9 and her frisbee tosser embraced the freezing rain for a Sunday morning jaunt.

    The Thang: Mosey to the access road for some full-tail-wag off-leash action, cross at Belle Isle, return through Oregon Hill.

    NMM: Boulevard was closed before the Pumphouse parking lot, so U-turn and park in the Dogpile parking lot.  Since Nickel Bridge was closed, there were no cars and YHC could cross without losing her you-know-what.  YHC is sure Offshore loved the 2 inches of slush.  The PAX saw two sets of boot tracks and a set of bike tracks.  F3 PAX?  We would never find out.

    Only paw prints on the bridge to Belle Isle, and no tracks on the bridge from Belle Isle to the north side.  Not much else to report – Offshore wasn’t much for conversation.

  • What Do Earthworm, Captain Thor & Jack Webb Have In Common?

    Cold weather could not stop 13 men of steel from traversing the Gridiron terrain.  Here is how it went down:

    • COP
      • 25 SSH
      • 11 IW
      • 12 cherry pickers
      • 13 helicopters
      • 14 2x merkins
      • 15 Suzanne Somers, each leg
      • 30 2x LBC
      • 10 pickle pounders
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APDs
    • Mosey to the pickleball courts:
      • Jack Webb (up to 10 merkins and 40 arm lifts)
      • 5 suicides
      • Captain Thor (up to 10 WWII sit-ups and 40 American hammers)
    • Mosey to the football field for a 21 (variation of 11s) – start with 15 bench kicks, run across the field to do 6 hand-release merkins and run back across; repeat with increasing/decreasing reps until 6 bench kicks and 15 hand-release merkins
    • COT with YHC taking us out?

    So what do Cecil, Jack Webb, Earthworm and Captain Thor have in common?  They all made a surprise appearance at Gridiron today.  It was great to have Earthworm back after an extended hiatus for surgery.  Thankfully he adhered to the disclaimer of finding alternative exercises when needed, but as always, Earthworm took advantage of the 2nd F, fellowship.  Real blessing for YHC and the PAX to see have that today.

    T-claps to Rosie for suggesting the Jack Webb/Captain Thor combo platter in a recent BB.  Add the suicides in the middle, and it is a nasty fastball from the Q.

    Continued strong efforts from Adderall, Quest, Johnsonville and Chum Bucket.  Quest joined us a few months back looking for some men to sweat with, and he continues to get stronger and stronger.  T-claps for Quest for his consistency.  As always good to see Byproduct, P-Trap and Night Crawler back in the fold.  Thankful that Night Crawler, decked out in his Elmer Fudd hat, did not start firing when Johnsonville starting calling any and all local ducks with his sphincter on the pickle ball court.

    One Gridiron member was missing.  No White Deer sighting today.  Something about a fart sack swallowing his manhood.  You missed a good one.  Unfortunate for you.

    Good turnout from a strong PAX.  It was an honor to be with these men today.  Awesome start to the day.  God is good all of the time!

    Attila

  • All It Takes Is All You Got

    34 warriors rose to greet the dawn of a new day.  The expedition was to take the direct and difficult path to the shining city on the hill.  Our journey would leave comfort behind and face our challenges in the Valley of Doubt.  Many questions were asked before our departure concerning safety, weather and the unknown.  The most important question asked was what will it take to complete our journey?

    The most important and honest answer; all it takes is all you got.

    According to legend, it went a little something like this.

    COP:  Mosey to far circle.

    • SSH X 40
    • Cherry picker X 20
    • Freddie Mercury X 20
    • Flutter Kicks X 20
    • Hand Release Merkins Unbroken X 40
    • Arm Circle X 1

    Mosey to amphitheater

    Pearl Jam: Complete 10 rounds of 10 decline merkins and 10 box jumps. Starting at the bottom of the amphitheater complete to box jumps.  Run to the top and complete ten decline merkins then run back to the bottom.  Complete ten rounds.

    Exit the amphitheater

    Crawl bear up the service road through the gates to the circle of success

    Mosey to Rust Cage

    I Want To Love You PLT:  Partner up.  Starting at the Rusty Cage each man completes 10 pullups. Run to fire hydrant.  Each man completes 20 PLT.  Run back to the Rusty Cage for 8 pullups, then back for 20 PLT.  Etc until complete.

    • Round 1 – 10 pull-ups, 20 partner leg tosses
    • Round 2 – 8 pull-ups, 20 partner leg tosses
    • Round 3 – 6 pull-ups, 20 partner leg tosses
    • Round 4 – 4 pull-ups, 20 partner leg tosses
    • Round 5 – 2  pull-ups, 20 partner leg tosses

    Mosey to main field

    Six Shooter:  Starting in one corner run complete the following rounds.

    • First draw: Run to the first stop at the 50 yard line and complete 10 merkins and back to start to reload.
    • Second draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  Run back to first stop for 10 merkins and back to the start to reload.
    • Third draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  On to the third stop for 10 monkey humpers.  Back to the start stopping at second stop and first stop for exercisies.
    • Fourth draw: Run to the first stop for 10 merkins, run to the second stop for 10 WWII situps.  On to the third stop for 10 monkey humpers. Run to the fourth stop for 10 burpees and run directly to the start and wait for the six.

    Mosey back to the flag

    Numberama, namerama, YHC had the privilege of leading us out

    Moleskin:  Men, you have made this an absolutely awesome week.  This became more of a celebration of what we have created than one man’s birthday.  If you ever really needed a great example of what the 3rd F is, you have done it. You made a huge effort, were supportive, encouraging to another human when it was hard and uncomfortable.  If you can show up in the freezing cold on a Saturday morning before the sun comes out and crush freaking 40 hand release merkins ON THE WARM UP, then you can do just about anything for another person.  Let this put into perspective what it means to show up to give of your time and talents.  If you can do it for YHC, you can do it for anyone.  Aye!!

    Gold Star to Sugar Sock for joining the full 7 Day Hardywood Pain Train Expedition.  Well done brotha!!

    News:

    Our brother, veteran and good man Gomer Pyle is sharing is talents with world and putting his principles in action.  He’s one of the leaders to a medical mission trip to Honduras.  YHCs only birthday wish is that we help him exceed his fundraising goal before midnight on Sunday 1/13.  There’s $250 left to go.  Let’s make this happen.  YHC is in, are you?

    • https://www.mightycause.com/story/Jut-Fobf

    The Sandra Bullock of F3 Richmond and America’s Sweetheart, Dr. Tryhard has a scroll full of announcements.  Praise be to the lord above there is not a character limit for the backblasts.  He’s a character with character and we are all better off for having him in our tribe.

    • You get a shirt, you get a shirt, you get a shirt. Well, you have to pay for it and you can’t return it cause it will have your name on it. DTH is organizing custom shirts for the pax through Mud Gear.
    • Remember when you were a kid and you made a big pile of mud with the hose?  Now you get to someone else’s filth.  Join DTH at some event where everyone pretends they are paramilitary. Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
    • New AO at Hugenut High on 4/4.  See him for details.  Word on the street is the Hugenuts is still the leading name for this AO and if we can get 20 on the opening day DTH will get the name of the AO tatooed on his lower back.
    • Due to the impending winter storm, please use additional caution at Dr. Tryhard’s VQ on Tuesday 1/15 at Heartbreak Ridge.  Those Shakeweights are gonna be slippery. For those dreaming about the double Shakeweight, please have your personal affairs in order before this undertaking.  Headbands are encouraged.

    To Ruck or Not To Ruck: YHC has spent a week deploying the best marketing tactics and strategies to get more pax to join the rucking crew.  YHC’s marketing accumen was so compelling that Sippy Cup got pulled into the heavy sack orbit.  Much like YHC’s prom, Sippy Cup was solo, sweaty and alone this morning as none of the motherruckers showed up for a pre-workout ruck.  For details and inspiration on rucking see Honey Do, Marmadue, Honeymoon or Wilson.

    Way to work fellas.  Dig a little deeper, get it all out and be super.

    Yours truly,

    Hardywood

     

     

  • Muscle Up Buttercup

    11 Warriors arrived at the village of Motunui to take part in a birthday tradition.

    The SF was planted, a visitor was welcome, and the buttercups got to work

    This how it went down.

    Traditional mosey around the church. Then circle up. YHC explained the theme today would be Moana.

    COP – Skip it, to much to get in today

    THANG

    Every 3 minutes for the first 36 minutes stop and do 3 Burpees

    “The Maui” Shuffle –  While listening to the song “Your Welcome” by Dwayne “The Rock” Johnson, preform an exercise on the Q’s call. During the chours, run in place and when you hear “Your Welcome” do a Burpee. Exercises where SSH, DQ, Squats

    Around the Village – Four corners around the church. 34 Merkins, 34 SSH, 34 WWII Sit-Ups, 34 Squats

    Leave The Reef – Using the side parking lot, start with 3 4×4’s then bear crawl to the first island and complete 3 more 4×4’s. Rinse and repeat until we reached the basketball hoops

    We Know The Way – Partner Up, First partner complete 12 PLT’s then partner carriers to the first island, then switch and repeat. Rinse and repeat for another set of 12 and a set of 10.

    Mosey to the loop in front of the church

    Tamatoa’s Revenge – Crab Walk Cakes, start a 5 step crab walk then complete 4 (single count) crab cakes. Rinse and Repeat around the loop adding 4 more crab cakes each time till you get to we reached 34

    Mosey to the SF

    Giant Hawk – Known on the F3 site as “Bat Wings”,  All IC, Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps.

    Numberama, Namerama, and Announcements. The Carpenter took us out

    MOLESKIN

    Over the last 3 years YHC has put a pin on this Friday date at The Creek to celebrate not only his birthday (which this year was actually on Friday) but also and more importantly his first 2.0’s (You know her has Coupon) special day.

    On 1/14/16, YHC and his M were truly bless with a lovely baby girl. This year is her 3rd birthday and she has requested to have a Moana theme It seem only fitting to bring that theme to F3.

    With temp in the 20’s it was great to see double digit posting at The Creek. Thanks to Handshake for making the trip north. Also welcome to Scrum who just post for the first time early this week.

    ANNOUNCEMENTS
    • Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
    • GrowRuck coming up in March. Still time to sign up https://f3nation.com/growruck/
    • Please send thoughts, prayers, texts and offers to help Opus and his family while is wife on the road to recovery

    SPIT ON THAT!!

  • A Doctor Said This Was The Best Way

    19 super studs gathered at The Max for some southside fun.  According to the reports on KKTY it went a little something like this.

    Mosey to the base of the Twin Team hill for COP.

    • SSH X 40
    • Imperial Walker X 20
    • Cherry Picker X 20
    • Freddie Mercury X 20
    • Flutter Kick The Right Way X 40
    • Hand Release Merkins X 40
    • Suzanne Sommers X 1

    Buddy Bands:  Fun fact; Saved By The Bell ran for 86 episodes.

    • Partner up.  One pax runs to predetermined mailbox up the hill and the other partner begins to do broadjump burpees.  Switcheroo and do this until 86 burpees have been dominated

    Mosey to the top of Twin Team

    Good Morning Miss Bliss:  Fun fact; Saved By The Bell was based on a Disney show starring the super foxy Haley Mills (of Parent Trap and Polyanna notoriety) and a young stud Jaleel White whom you may know better as Steve Urkel** (the name Urkel is going in the F3 name vault).  This original series was based on 4 characters.

    • Partner up.  One pax runs down the hill to a predetermined driveway and the other pax begins one of four exercises going down hill; Bear Crawl, Crawl Bear, Lunge, Backwards Lunge.  Switcheroo until the exercises have led you to the end point.

    I’m So Excited About Monkey Humpers: Fun fact; Scott Gale wrote the theme song for Saved By The Bell.  But did you know he also wrote music (but not the theme song) in Golden Girls.  #themoreyoukonw #neverforget #blanchstrong

    • Run from the telephone pole back to the start and at each mailbox (5 Total) complete the following exercises.  40 monkey humpers, 10 hand release merkins.

    Mosey back to the flag.

    Numberama, namerama, Gumbo led us out.

    News; otherwise know as Dr. Tryhard’s to do list:

    • New AO starts on 4/4 at Hugenut High School.  The name has not been confirmed but these options are under consideration in order of awesomeness;  Hugenuts, Orchitis and Forge
    • RVA shirts are in the works and wait for it…they are gonna have our names on it.  This came after long deliberation.  The following options were preemptively rejected by DTH; no tuxedo t-shirts, no Big Johnson themed shirts and no tank tops.  Looks like medical school gave him wisdom but took away his sparkle.
    • There’s an obstacle race in October at the Richmond Raceway.  He’s got a discount code for it, but sounded more like some babyboomers aol email address, you’ll have to get it from him.  CSAUP – 10/5/19 Terrain Race at Richmond Intl Raceway – Sign up for F3 Team “Mean Mean Stride” – password CSAUP4FUN. 0930 Start time. (https://www.active.com/richmond-va/running/distance-running-races/terrain-race-richmond-free-2019)
    • His VQ is next Tues 1/15 at Heartbreak Ridge.  He’s described it as “Shakeweight strong workout with an influence of post modern jazzercise guaranteed to get you looking great for spring break speedo season”.
    • YHC heard on Nextdoor that a band of middle aged men with heavy sacks have been grinding it out in the mornings.  YHC would like to put your family and HOA at ease.  It’s just our brothers getting ready for Grow Ruck.  Please see Marmaduke, Honeymoon, Honey Do, Shakedown or Wilson for details.
    • Puppy Pile is on 1/26 led by Ollivander.  Do this and bring your kids. 7:05am sharp.
    •  Kubota and Vinny are taking the lead on Breaking Bread.  See the Q sheet for openings.
    • Please send thoughts, prayers, texts and offers to help Opus and his family.  His M is on the mend with a long road ahead.
    • 5:30 at in the Ellwoods parking lot for some extra credit.  YHC and other will be running to Dogpile and getting in some easy miles.  Running with a shovel flag is encouraged.

    NMS:  Way to work today fellas!!  After seeing last weeks big numbers at TT, YHC knew I had to plan something a little special.  After an apparent burpee and HRM fast yesterday, YHC wanted to make sure we did not have any lingering deficiencies. Great to see so many guys out just starting their F3 journey.  Today was the 3rd workout for Lumburg!!  Way to go brotha.  YHC could never tell you how much I appreciate your effort, your encouragement and simply showing up.  Extra big kudos to the greatness that is Sugar Sock.  He’s done 6 of 7 on YHCs Farewell To Hate Tour.

    Make it a great one fellas.  Dig a little deeper, get it all out and be super.

    Hardywood

  • “Yes, I like to lick people.”

    15 Cold Steel F3 Rangers arrived at Mary to finish the first full week of 19 off in style…..including one fine canine friend, Sally. YHC tried to come up with a creative route on Thursday but all YHC could think about was Army ROTC and the KISS method-Keep It Simple Stupid. So keeping with my ROTC education, route explained. Down Grove and R on Boulevard. 4 milers run to Christopher Columbus, circle, and back. 5 milers, run to Carillon and back. 6 milers run to Carillon and one loop around Fountain Lake with a lap around the block at Mary….YHC calcs were slightly off for 6 miles.

    Number-ama, Name-r-ama, Announcements: 1/26 Puppy Pile, Q is Ollivander.

    YHC took us out.

    Naked Mole Skin: Some how in the gloom, YHC heard TYA say “……like to lick people.” YHC believes this deviated from kicking some ass to……..

    Swiper thank you for 2nd F during our run and you sandbagger…..Swirly, great pace and 2nd F for the last mile. Super strong finish!

    YHC was thinking after COT, hard to open doors at grocery stories when they are all electric sliding doors. O well…

    Continue with determination and grit. For we are a solid group that the world and our community needs! Only those who post understand.

    Loud and Proud,

    Flatline

  • Like An Old Jack Rabbit On The Frozen Ground

    20 warriors rose to greet the dawn of a new day.  If there was ever a time for a proper barn dance to celebrate all that is glorious in our fair commonwealth, then today is that day.  According to the rave reviews on the blog Square Dancing History, it went a little something like this.

    COP IC X 20:  SSH, CP, WWII, FC, IW.  IC X 10: HRM, HRM LL, HRM RL. Arm circle X 1 RIPFD

    Mosey to tennis courts

    Bear Crawl Suicide:  Line up facing the empty four courts.  Bear crawl to the first court midline and run backwards to start.  Bear crawl to the first court far sideline and run backwards.  Bear crawl to the second court midline and run backwards.  Follow this pattern until you have bear crawled to the fourth court end line.

    Ode to Bobby Hurley and not Christian Laettner:  Facing south on the courts and starting at one end, skip horizontally to the end of the fourth court and complete 1 Bobby Hurley.  Still facing the same way horizontally skip back the start.  Go back to the fourth court to the second line from the end and complete 2 Bobby Hurley’s, then back to the start.  Do this formula for success until you have completed 10 Bobby Hurley’s or blown out your knees.

    Do-Si-Do The Hard Way:  Fun fact, while Kliff Kingsbury was the Texas Tech starting QB and hitting on YHC’s now wife in English class, YHC was perfecting the lost art of calling a square dance.  Seeing as Kliff got a new venue to share his talents, YHC would like to do the same here. Cue fiddle music:

    Take your partner round and round,

    Make four stops and hit the ground.

     

    In the first corner here’s what you’ll see.

    10 boo ya merkins and 5 burpees..

    Now toss those legs up to 20 times,

    Then to the next stop for a few more rhymes.

     

    At the next corner you’ll do-si-do,

    And find a new partner to be your bro.

    Repeat the exercises 123,

    And move real quick just like the breeze.

     

    Repeat these steps at all four stops,

    It’s too cold to wear flip-flops.

    When you find the end I think you’ll know,

    You’ll see your buddies and spill merlot.

     

    Run back to Old Glory to end our game,

    Then count your numbers and say your name.

    Dr. Tryhard grabbed the fellas and led us out,

    And that’s how we ended this workout.

     

    News:

    • Puppypile is on 1/26 at 7:05am.  This is important.  Show your kids you are tough.  It’s also important to see how tough your kids are.  Do this.
    • There’s a whole lot of rucking going on.  See Marmaduke, Honeymoon or Wilson for details.
    • Dr. Tryhard has his VQ next Tuesday.  Apparently it’s an all Shakeweight workout.  Should make one hell of a backblast and deposition.
    • If we weren’t impressed enough, Dr. Tryhard is launching a new AO on 4/4 at Hugenuts High School called The Forge.  See him for details.
    • Well, looky here another announcement from Dr. Tryhard.  He’s working on a custom shirt order with the good folks at Mud Gear. Next thing you know he’ll be doing the lords work in some third world country.
    • Keep Opus and his family in your thoughts and prayers.  The surgery for his M went good.  That is the first step of many. TClaps to Circle K and Lab Rat for taking the lead on ensuring his sidewalk and driveway are clean this weekend.

    Moleskin:  YHC learned this morning that we have multiple people who have lost weight greater than or equal to Swirly’s Monster Mode vest.  Posh, Vinny and Handshake are on that list.  Give them a high five, but no carbs.

    Make it a good one fellas.  It’s nobody else’s job but yours.

    Dig a little deeper, get it all out and be super.

    Cheers,

    Hardywood

  • SOJ Burpee and HRM Moratorium continues at Timberwolf

    Lucky number 7 posted to the frozen tundra that is Timberwolf and all 7 remained in the comfort and warmth of their vehicles until the 1 minute call, then this happened:

    Mosey around front and over to the bus lot for COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • LBCs

    THANG:

    Lightpost 11s

    Using the 10 lightposts around the bus lot as our stopping points, do a round of 11s starting with 10 slow deep knee bends (i.e., copperhead squats) and 1 2-ct flutter kick.  +1/-1 until 1 squat and 10 flutters. Al Gore for the six

    Variety Show Mosey around back through lightpost alley with buttkickers, high knees, Karaoke and layup/skips.

    Minutes and Miles

    Pick up some goodies left by YHC and form a circle on the frozen field.  PAX will exercise for 1 minute, then run a lap around the track and return to the circle, shifting 1 spot clockwise and picking up with the next exercise.  Repeato x7 so everyone hits each spot and we get 7 laps in.  Exercises included:

    • Jump Rope — actual, not invisible (except for Bullseye)
    • KB squats with 35lb KB
    • KB swings with 25lb KB
    • LBCs
    • Box Cutters
    • Freddy Flutters
    • Dr. W (8-ct ab exercise that basically  combines Dollies and Rosalitas – look it up)

    Mosey back to the flag for COT, Number-rama and Name-a-rama and YHC took us out.

    Announcements:

    • Puppypile 1/26 – Ollivander has the Q
    • Week O Hardywood continues and the entire PAX is feeling it.  Well done sir.  2 more days to go.
    • Continued prayers for Opus’s M and family – hope the surgery goes (or went) well.

    NMS:

    The SOJ PAX including YHC is still reeling from Hardywood’s beatdown at NoToll.  Kudos and Respect to Hardywood and others who have endured multiple Hardywood Qs in a row.  It takes all you got!

    Today was focused on movement, cardio and abs with a some lower body work mixed in there.

    Great to have LugNut out at Timberwolf for his second bootcamp this week.  Looking strong brother.

    Some great conversation and quotes thrown out during the Minute Circle of Pain this morning.  But it got very quiet when the banjo played.  The fellowship (and laps) made the cold disappear.  Way to work fellas.

    No More Gumbo For You!