Category: Richmond, VA

  • The OG

    4 for the OG route into Tarrington and down Twin Team.  Bullseye and Wedding Singer clocked 4+ while YHC hit the 5+ mile mark.  Lugnut did his own thing in recovery mode and hit the park and back.  Good catching up with everyone.

    Keep reaching out to bring in new guys, you never know what is going on in someone else’s life that F3 could help fill a gap.  F3 is not the only solution but it is part of it, it’s the fellowship and inspiration of others.  See Flipper’s comment on the Bear Creek BB.  A true inspiration, well done.

    GrowRuck signup is live.  See Honeydo with questions.

  • Bleeder, Did You Pee?

    An even five posted to start their weeks off right, Batteau style. Here’s how it popped off:

    Swirly Q: SSHs / Helicopters / DQs / Merkins / LBCs … Mosey over to picnic benches. Round 1: 20 dips + 10 incline merkins and run around the small loop. Round 2: 10 step ups + bear craw from curb to curb. 5 merkins at each curb. Repeato x 3. Round 3: 20 sit-ups with feet on the picnic bench + 10 decline merkins. Repeat each round x 3.

    Vinny Q: Indigenous People Run (ground and pound style). Round 1: Rabbit does 20 heels to heaven while PAX does flutter kicks. Round 2: Rabbit does 15 WWIIs while PAX does LBCs. Round 3: Rabbit does 10 merkins while PAX holds elbow plank. … Mosey down the hill of ill repute to the lake for ten burpees OYO.

    ABBA Q: Run around the lake. Alternating lit lamps. First lamp 15 squats. Second lamp 5 merkins. Repeato back to the start. Lunges up the hill of ill repute to the first light. Bear crawl to the second light. Audible back to the flag for Mary. 20 LBCs OYO. Hold Helix squat for 90 seconds.

    YHC took us out.

    Announcements: N/A Congrats to our Bear Creek 10 milers. Sounds like shoes were lost and man crushes were outed. Way to work fellas!

    Moleskin: Another solid hot potato at Batteau. I didn’t really want to run much today given Sunday Funday, but then decided it would be a good idea to run down the hill of ill repute. What goes down, must come up. As we were circling the cold damp lake, YHC noticed a warm spot. Which begged the question, Bleeder, did you pee? To which he promptly responded by blaming Swirly, ABBA or Faceplant.  Which made sense given the flow of the current. (Perhaps you had to be there).

    YHC has really noticed how fast the holidays have become. I challenge all of you to remind yourselves daily to view the holidays through the lens of your children, or the young ones in your family. See the joy and excitement they carry. The passion for the moment during this time of year. Stay in it men, it’ll be truly awesome!

  • Dad, This Number’s For You

    8 Trumpeteers and one conductor struck up the band for a unseasonably warm rendition of the soundtrack to “The Gloom.”  A few of the high notes included:

    Mosey to the corner of West Drive and Beechwood for the COP.  Exercises were something like:

    SSHs x19
    LBCs x24
    Merkins x8
    Hillbillies x21

    Mosey onto Westham Parkway and back to the parking lot.

    Curb Crawls of Pain:

    Round 1: Bear crawl across bus loop, at first curb 5 merkins, then Army crawl across grass, then 5 merkins, then bear crawl across bus loop. 5 merkins.  Reverso.

    Round 2: Crawl bear, 5 merkins, lunges, etc. Then, reverso.

    Round 3: Bear crawl, 5 merkins, Polar bear, etc. Then, reverso.

    Four Corners:

    Going counter clockwise…
    10 merkins
    20 monkey humpers
    30 flutter kicks (4-count)
    40 SSHs

    Reverso.
    40 Hello, Dollys
    30 flutter kicks (4-count)
    20 monkey humpers
    10 merkins

    Mosey to the Big Parking Lot for Triple Nickel:

    5 Bernie Sanders up the asphalt hill
    5 WWIIs
    Run the parking lot
    5 burpees
    repeato for 3 rounds…

    Triple Check in the Big Parking Lot:

    Runner follows the arrows while Partner 1 does Decline Planks and Partner 2 does Monkey Humpers

    Final Note…Monkey Humper Ring of Fire x30

    Number-am-a, Name-a-rama, Announcements, YHC took us out.

    Announcement:

    Sign up for GrowRuck is going strong.  Already up to 10 or so…in addition to our crew, Charlotte, Hampton Roads, Pittsburgh, and other areas are representing.  See HoneyDo for more.

    NMS:

    The horn section was out in full force this morning.  The PAX hit all the notes – high, low, long, short, maybe even a few sharps and flats.  Where’s Mr. Holland when the PAX needed him?

    Theme for the day…male leadership, specifically for fathers.  8 years ago tomorrow, our family lost my father.  86 years young.  Veteran of the Great Depression, WWII, the Cold War, and more.  Thanks, Dad, for being willing to share your time, talents, and values each day.

  • Bear Creek 2018

    On a day  presenting weather that epitomizes “The Gloom”, 7 sturdy steeds descended upon the Bear Creek 10 miler to see what the adverse conditions had in store…none were disappointed.  Observations and commendations were as follows:

    • Conditions at BC offered a new and unique challenge.  Cold, extremely damp conditions were coupled with trails that were covered in (deep) mud and made for some cold stream crossings.
    • Newly “installed” obstacle course involved over 50 to 100 downed trees that had to be climbed or jumped over (or crawled under).
    • To say the mud was deep and omnipresent is not an exaggeration.  One had to be extremely careful going down hills.  Also, we had two PAX (TYA and Flipper) have their shoes sucked-up by the primordial ooze.  TYA said it took two hands and leverage to extricate his shoe.
    • Flip-Dog ran his first 10 miler ever.  What’s equally more impressive is that it was under these conditions.
    • Per usual, Gomer Pyle made others blush in his running tights.  YHC is convinced he must have prosthetic inserts in those pants…no-one absent an NFL-Running Back has definition like that.
    • Olivander was ninja-like, as he managed to advance ahead of Shakedown without being seen.  His outfit, which resembled something whey would wear on the space shuttle, may have had something to do with it.
    • Bootleg was all business as he smoked the trail run and came in with an impressive time.  Amazing what he continues to accomplish.
    • It was great seeing TYA race another woman for placement in the females-over-50 category.  Here’s to hoping he is still in the top 3.
    • Circle K put it well…Absent hanging with us knuckleheads, Col-Beer and Chicken Bog was his main reason for being there.
    • HUGE shout-out to Shakedown for presenting the PAX with a post-run tailgate.  His Lab-Rat-esque Chicken (and sausage) Bog stood on its own and took the chill out of a very chilled and worn-out PAX.  He also offered some to a number of passers-by out of good fellowship – for which Shakedown is well known.
    • Feel free to add anything I missed fellas

    Saab Abides

  • Sunday Funday Five-Pack

    4 men who just have not have not had enough Gumbo this week posted to the Sunday Funday run this morning.  Vinny even came barreling in with the Stache still in tact – that thing should have its own side-car.  The consensus was that the trails were likely muddy, so instead we opted for the roads.  We crossed the bridge over to Riverside Drive and worked our way down to Pottersfield bridge and across, up the big hill from Tredgard up toward the Va War Memorial, then weaved our way through Oregon Hill and back to the Pump House.  By YHC’s watch it was just under 7.5 miles.  Great run.  Better Fellowship.

    Thanks for indulging me all week.  It has been awesome.  Have a great rest of your Sunday men!  I hope Bear Creek is going well for all the F3RVA participants.

    And, there really is No More Gumbo For You…for a while.

  • Inaugural Magnum PI Appreciation Day…And a tip of the cap to Bush 41

    https://www.youtube.com/watch?v=CR9WJToFsTs

    31 fired up men posted to Dogpile to start their weekend off the only way us F3 men know how…with a beatdown that went like this:

    Start with a few pre-launch STACHE photos of YHC and Vinny looking strong with their Magnum PI shirts and dirty upper lips.  Glorious.  0530, ok, let’s roll…

    Mosey to the circle in front of the amphitheater and around then circle up for a S.T.A.C.H.E. COP, including:

    • SSHs x12
    • Tempo Merkins x11
    • APDs x19
    • Copperhead Squats x80…in theory…no idea how many were actually done (NOTE to future Qs, don’t announce a number of exercises, unless its Arm Circles, unless you want the PAX to completely screw up the counting)
    • Monkey Humpers (for Wilson) x10
    • Eight Burpees

    [NOTE: 12/11/1980 was the debut of Magnum PI.  It ran for 8 years.  The 10 Monkey Humpers were irrelevant (other than just to get the “H” and a little extra leg burn]

    THE THANG

    Mosey down to the Golden Triangle for Lindsays with an Ode To Bush 41 – Typical Lindsays (40s) starting near the circle with 30 LBCs and 10 2-ct Mountain Climbers + 1 Burpee (to add up to 41), then run down Rugby Road hill to the bottom and do 25 LBCs, 15 Mountain Climbers and 1 Burpee…continue until you get to 10-30-1.  Plank for the six.

    Alternating Shoulder Taps IC x20

    Mosey to the lawn for Four Corners, including 10 merkins, 20 box cutters, 30 jump squats and 40 SSHs…Al Gore for Six.

    To the  bricks in front of the Carillon for 41 Freddie Mercuries IC and 1 minute of Superman

    Mosey to the Amphitheater for Triple Checks

    Round 1:

    • Flutter Kicks
    • Box Jumps
    • Run up the steps and back down

    Round 2: (“Lazy” version)

    • PLTs
    • Incline Merkins

    Rusty Cage – partner up and complete the following:

    • 3 rounds of 5 burp-ups while partner is in elbow plan
    • 3 rounds of 10 jerkins

    Indigenous People run back to the flag…jail break near all the potholes

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

    Announcements:

    • Marmaduke is collecting winter clothes.
    • Fudd is leaving..no really, he’s leaving…well, at least he is starting his new job in Denver on Monday.  We wish him well.  Show those F3Denver guys how we do it here.  See you next Saturday at Dogpile!
    • Good luck to the guys running Bear Creek tomorrow…TYA, Shakedown, Gomer, Circle K and others?

    NMS:

    It was a beautiful morning and Dogpile is always a blast.  The PAX is large, energetic and full of mumblechatter (and full of some noxious 4th F this morning too).  We ran a lot and kept it moving form the launch this morning.  Way to push guys.

    Welcome to 2 FNGs as well – FNG-Recall (Jason – a Toyota Technician and the latest New Market addition to the PAX. He even rucked a few miles before the beatdown…Respect!) and FNG-Jump Street (previously Brown Water) (Doah – an intern with VDOT who Shakedown brought out.  He is 22 and his spirit animal is a Kangaroo, he likes to climb trees…occassionally and he kind of looks like Johnny Depp or like he could be an undercover high school cop…ergo, Jump Street).  Welcome guys.  You killed it today.  We hope to see you back out soon and often.

    Also, Vinny and YHC have conspired to challenge the PAX to bring back the STACHEs next year and have dubbed the first Saturday in December (consistent with its 12/11/1980 debut) Magnum PI day, so treat your lip follicles properly for growing in 11 months and get a hawaiian shirt – we will see you with staches and shirts on 12/7/19.  We may even make it a fundraiser while we humiliate ourselves (errr, I mean look freaking AWESOME!).

    6 days, 6Qs in the books.  1 more on the trails tomorrow.  Thanks for indulging me all week and sorry to those of you have had some redundant workouts.  I’m not that creative.

    A couple other guys (Vandalay and Dr. Tryhard) also had birthdays this week…HBD guys!

    Have a great Saturday guys.

    No More Gumbo For You…until Sunday Funday tomorrow.

  • Pre-Blast: Virginia GrowRuck – March 22-24, 2019

    Pre-Blast: Virginia GrowRuck – March 22-24, 2019

    GrowRuck 14 is coming to Richmond, VA on March 22-24, 2019.

    The cost to participate in the GrowRuck Tough Challenge is $150. This includes GrowSchool, GORUCK registration, a T-Shirt, and sweet patches. Please HC (hard-commit) by listing your name on the link below:

    https://docs.google.com/spreadsheets/d/1E2j2FkPr4czWanPyNQW5U4l66u_OvaB3FtOky1Lf7SA/edit?usp=sharing

    The link to officially register and pay will be available soon.  You will pay a $75 deposit in December and then another $75 final payment in February to reserve your spot, T-shirt, and patch.

    Your Event Q for the weekend is Honey Do from F3 Richmond. He’ll be responsible for organizing the weekend and making sure all you knuckleheads are ready to roll. If you have questions, you can reach him at rjreibel2@gmail.com or on twitter at @Honeydo_RVA

    Weekend Schedule

    We’re still ironing out details, but the schedule should look something like this:

    Friday,  March 22nd

    • 7:00pm 2ndF Event – At Brewery location in Richmond TBD

    Saturday, March 23rd

    • 7:00am – Convergence: Led by Dredd, Bono, & Slaughter
    • 8:30 –    Coffeeteria / Breakfast
    • 9:00 – 11:00 – GrowShool led by Dredd, Bono, & Slaughter
    • 6:00pm – GORUCK Tough Challenge launches-  Downtown Richmond

    Sunday, March  24th

    • Sometime in the AM, GORUCK Tough Challenge concludes
    • Finish with breakfast and get your Patch!

     

    The F3 Nation GrowRuck

    What, you ask, is GrowRuck?

    It’s simple: GrowSchool + GORUCK Tough challenge. In one weekend, you’ll get, 1stF + CSAUP + 2ndF + F3 Leadership Development & Training.

    We rolled out GrowSchool in November 2016  as an offering for F3’s “Nomads” — workout locations that are on their way to becoming Regions and can use a little support and encouragement along the way.

    After teaching through a couple of GrowSchools, we started to realize how important CSAUP events are to building 2ndF and the overall momentum toward a region. And no CSAUP event that we’ve ever seen has the same catalytic effect on 2ndF and F3 growth as F3 guys getting together to do a GORUCK Tough challenge.

    So, we thought, why not combine the two?

    GrowRuck will be led by GORUCK Cadre Daniel and will be in all ways an official GORUCK Tough challenge, but Daniel will tailor activities and the teaching to reinforce the GrowSchool curriculum and lessons. Dredd and Slaughter will participate in the challenge alongside the rest of the pax.

    Over the last year we’ve had almost 300 men complete the GrowRuck in Jacksonville, Eastern North Carolina, New Orleans, Seattle, Chattanooga, Toledo, and Memphis.

     

    T-Shirts

    A GrowRuck T-Shirt will be included with your registration.

    Gear

    The most frequent question asked when an F3 group begins to look into doing the Challenge is “do I need to buy a $300 backpack”. The short answer is no. A GORUCK ruck is not required, but GORUCK Rucks last — FYI: the Rucker model ($265) goes on sale from time-to-time & the F3 Ruck Club will have discounts that may work for the Rucker, depending on the month. Contact Winnebago at F3NationRuck at the end of the Pre-Blast. The 511 Rush 12 is a $99 version that some guys use. The 511 Rush 24 is slightly larger and slightly more expensive. Also, many guys pick up second-hand rucks at Army surplus stores, eBay, or Craigslist.

    Another option is to Tweet with the hashtag #LendARuck and tag the @F3GrowRuck account in your tweet asking for a ruck, and someone from the F3Nation will answer the call (kinda like the Bat Signal) and ship you his ruck to use. In return, you’ll wash it and send it back to him with a sweet F3 Lend-A-Ruck patch.

    Besides a ruck, you’ll need some bricks for weight, a headlamp, reflective PT belt, and a hydration bladder.

    Lodging

    Lodging recommendations will be provided soon for traveling PAX.

    Next Steps

    1. Sign up on Google doc above and follow @F3GrowRuck
    2. Join this Facebook group:  F3 Virginia Growruck
    3. Find a ruck, put some bricks in it, and ruck on.

     

    Important Links

    Our Event Facebook Page:

    Most comz will take place here at F3RVAGrowruck Facebook page.  Feel free to join the page when you register. You can post updates as you train, ask questions, and most importantly “challenge” other regions here. Be sure to keep up with things here as our Cadre will post updates here that you will need to pay attention to.

     

    The GORUCK Challenge – The link to GORUCK’s Tough page. Just look at things and get inspired.

    All Day Ruckoff – by GrowRuck 04 Alumni, Brian Lohr contains many helpful links on training, equipment, and the podcast is informative. Consider following him on Twitter as well.

    Pathfinder Ruck Training was started by F3 guys and is a solid training program for any GoRuck event.

    F3 Nation Rucking on Facebook (closed group) and  @F3NationRuck on Twitter are two key sources of information. Winnebago is the Q of that part of the Nation’s Ruck events.

    You can always email growruck@F3nation.com and Bono will either answer your questions or get you to the right person. Be sure to follow @F3GrowRuck on Twitter.

     

  • Murph Friday

    11 strong for the Murph

    Mossy to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot

    COT, Name-a-rama, Number-rama

    Great work today and I hope everyone enjoyed the Christmas tree smell as much as I did!  If that doesn’t get you ready for Dec. than nothing will!

  • Gumbo was finally served at the Creek

    9 awesome men and boys posted to the Creek this morning for a serving of Gumbo and it was worth the wait…at least for YHC.  The age differential in the PAX was 52 years with Wild Thing at 62 (RESPECT, RESPECT) as the War Daddy and Recess and Ewok at 10 (HATE, HATE, HATE, RESPECT!) bookending the PAX.  What an awesome sight.  I am humbled at the strength and determination of these men and boys.  Very inspiring and motivational to see men and boys working together to motivate each other and push each other.

    The serving went something like this:

    Mosey 1 recon lap around the church to warm up for COP, which obviously included:

    • SSHs x20
    • Tempo Merkins x20
    • APDs x20
    • Cooperhead Squats x20
    • Hillbillies x20
    • Eleven Burpees OYO

    Lindsay – LBCs and Jump Squats with a run across the field in between.

    Plank-o-Rama for the Six then 10 Alternating Shoulder Taps IC

    Triple Check – Exercises were Dips and Derkins while the third member bearcrawled to the end of the line of trailers (about 30 yards I would say…on rocks..oops!) and then ran back.  Three times through.

    The Suck – 8 exercise stations and 1 rabbit who ran around the church (or if you are Chewy, around the Church and parking lot for extra credit.  Well done young man!).  When runner returned, everyone bearcrawled to the next station.  Exercise stations were:

    1. Jump ropes…actual not invisible
    2. 25lb KB Swings
    3. 35lb KB Squats
    4. SSHs
    5. LBCs
    6. Flutter Kicks
    7. Carolina Dry Docks
    8. Elbow Plank

    ROF – everyone started in plank and when it came to you, do 10 merkins, then 10 box cutters, then pop up to Al Gore – next man starts when the 10 merkins were finished.

    3 MOM:

    • Freddie Mercuries
    • Hello Dollies
    • American Hammers

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

    Announcements:

    • Marmaduke still collecting warm clothes.
    • Grow Ruck Richmond – See HoneyDo for details
    • Good luck to the fellas running Bear Creek on Sunday – Gomer, TYA, Shakedown, Circle K…others?
    • Restoration Church First Noelle tomorrow at Honey Meadows Clubhouse – 0930 – see Spit or The Carpenter for details
    • Spit has stepped up for December Breaking Bread (well done!) – let’s make sure he gets some helping hands.
    • Chewy, MudFace and No Idea are doing the local Rugged in May – let them know if you want to join the team.

    NMS:

    A beautiful morning for a drive and a beatdown.  I am thankful for no last-minute or early morning surprises this time, so I was able to finally make it to the Creek.  It is a great AO, and I was looking forward to seeing the 2.0s and the age disparity, and Wild Thing and Chewy, Recess and Ewok made that happen.  Gumbo will be served at the Creek again!

    Thanks for letting me lead.  It was a pleasure.  Sorry, again, about the bearcrawls through the rocks.  I thought about and audible, but you guys are too tough for that!  There wasn’t even any complaining…at least not out loud!

    Have a great Friday everyone.

    No More Gumbo For You…until tomorrow at Dogpile.

  • Haiku – Vol VIII

    Lockjaw calls Haiku

    Holiday lights on Grove Ave

    Adds cheer to the miles

     

    Vin’s sportin’ thumb holes

    Sippy Cup’s socks over tights

    TYA is proud

     

    5s discuss camping

    Sunrise from the mountain top

    Contempt for yoga

     

    McFly races Saab

    Trying to clock eighty-eight

    Sans DeLorean

     

    The Circle of Trust

    Confession it is not, Saab

    Save it for memoirs

     

    Marv’s prayer was good

    Love, trust, and helping others

    Be your best today