Category: Richmond, VA

  • the beginning of change…

    Where two or more are gathered…great things can happen. Big Rig joined YHC for a few loops around Rockwood and inspecting the new baseball turf fields while discussing deep matters of life change. The beginning of change is recognizing something needs improving. We all have blind spots and sometimes the things we most need to change we can’t see ourselves without the insights of a loving brother. YHC is thankful for Big Rig and so many others who have shown up, led by example, and earned a seat at the accountability table. We are stronger together brothers. Yours AYE! ~DTH

    “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”

    ‭‭Galatians‬ ‭6‬:‭2‬

  • Yukon & Beaver Get Spooky

    2 frisky fellows emerged from the gloom for a false costume party beatdown. The only thing YHC had going was a strap for the glasses and was trying for the Kurt Rambis look(Jersey not included). Anyway, this is what nobody witnessed this Halloween AM, que the Michael Jackson Halloween Soundtrack!!!

    Mosey to the helipad for some stretching OYO and do some mumble chatter, also check out the bball court going in near the pball courts. We’ve got gravel down and posts in so far, can’t wait to use that for some routines.

    COP 1 – 3 sets
    10 reps of Mike Tyson’s at the parking blocks / crab walk(forward or backward) across lot / 31 LBC’s / bear crawl or crawl bear back

    COP 2 – Short Dora. 100 Ball Dippers / 150 Sissy Squats / 300 Freddie Mercury

    COP 3 – Four Corners

    • 10 Werkins
    • 10 Ranger Merkins
    • 10 Derkins
    • 31 Merkins

    Coffeerama! Kick back and enjoy some hot Beaver Brew and F2

    Have a safe Halloween everyone!

  • All Are Welcome

    Now that Currahee is officially in a turf war with those elitist snobs over at Members Only, Currahee will be leaning into being a place that all are welcome. Currahee is for Ruckers and Walkers and Runners, and even non-humans, like my ever-present companion, Wally. And all of these types showed today, 13 strong.

    Being the end of the month, the Bro-Code protocol was engaged. But backwards, because why not.

    We came, we saw, we ran, we rucked, we discussed human success as a relationship to birthrate, we laughed, we got honked at twice, we mostly picked up the six, we conquered. Well done men!

    Names. Numbers.

    Announcements: EF Hutton will lead a trip to the Bridge on 11/15/25. Thxgvg Day Convergence at 45MOM at 7am. All joking aside, I’m excited about Westhoe’s newest AO, Members Only (a Bootcamp-style workout). After a couple of soft launches, they officially open their doors next Friday, 11/7. I believe this is the only AO in F3RVA on Friday not dedicated to running. Go give ’em some love and check it out!

    Prayer Requests: Gypsy’s step-dad discovered yesterday that he has prostate cancer. And his mother needs surgery. Gypsy will be more out of pocket than usual caring for his family. Let’s all keep Gypsy and his entire family in your prayers.

    Hutton lost his aunt yesterday. Please keep EF’s mother, particularly, in your prayers as she mourns the loss of her sister.

    UpChuck has experienced a lot of loss lately. He lost his cousin a few weeks ago. Just yesterday he learned of the passing of a 30-year old buddy. Additionally, a college friend of his just passed and another college friend recently lost her mother. He’ll soon be attending 2 funerals in one day. One will be led by Bodos. That’s a lot of loss. Please keep UpChuck in your prayers and those friends and their families as well.

    Moleskin: There is no shortage of suffering in the world. If you are in a season of stability, use this time to do something for someone else. Lots of folks have lots of needs. Sometimes, just a kind word, or even just your undivided attention, is enough. Sometimes much more is needed. Be on the lookout for ways to help. Remember, when you give away something good, something magical happens. You don’t lose anything. In fact, you and the other person become richer in the end.

    Let’s go get this Friday! Happy Halloween Pax!

  • Ghost of Sisyphus

    According to the women and dogs walking up and down the namesake hill, this is what the 9 that posted may have done on a Trick or Treat version of TwinTeam. After a scramble to get the coffee maker working and a lap around the parking lot, the Q gave the PAX the semblance of a choice of a Trick or Treat workout during the conversational warm up.

    Once Last Call got his domestic duties straight, we headed to Twin Team. We dropped the first glow stick letting the PAX know that the Sisyphus workout was at hand and made our way up the hill, dropping 4 more glow sticks along the way. Mr. Holland tells the tale of Sisyphus much better than anyone so I stuck to the basics: he made some Gods angry and he spent his eternal days pushing a rock up a hill only to have it roll back and start over.

    Start pushing that rock – run to the first glow stick, bear crawl back. Run to the second, 30 WWII facing uphill, run to the top. Run to the 3rd glow stick, 30 HRM facing downhill, back to the top. Run to the 4th, partner up – P1 runs to the 3rd glow stick while P2 does flutter kicks for 2 rounds. Back to the top. 5th glow stick, 10 burpees then back to the top, stopping for 20 FK, 20 merkins, 20 WWII, 20 bear crawl steps along the way. Back to the VSF.

    Great work men, almost 3 miles covered, most of it going up or down the hill. Apologies to those seeking the Lounge this morning. My name may mysteriously get erased from the Q sheet when an attempting to sign up for TwinTeam again. When I first signed up I had the Murph in mind for the end of the month but changed it to bring Sisyphus back to haunt the PAX. Either way it was going to be a tough one, thanks for letting me lead, sticking it out, and putting up with the whims of the Q at a Haunted Lounge version of Twin Team.

    Announcements –

    • Bridge – 11/15 See EF Hutton for info
    • Chili Cook-off – 11/23 at The Alamo? – 3pm more details to come
    • Thanksgiving Day workout/convergence – 7am at 45MOM
    • Daddy Daughter Dance – 12/6 WEAG

    Prayers –

    • NTB’s coworker from Jamaica connecting with his family and friends on the island after the Hurricane
    • Trials of taking care of elderly parents

    If you can have a day of Creating something, Appreciating something someone else does, Moving your body, and Communing with others, that’s a solid day. With F3 we get at least 2 if not more before most people are awake. Let’s give it away to others so they can get the positive energy that we get to start the day.

  • The Great Pumpkin Route

    A Halloween Special tour of Hanover was embraced with nostalgia today. Runners, bikers, and walkers took in the sights of a fine holiday.

    There was a FNG named Nick, but he disappeared before he could be suitably named. Upon second post and the appropriate inquiry, we will name him.

    YHC took us out.

  • All Members Welcome

    Nothing soft about this launch today.  5 grizzly PAX vets assembled where all members are welcomed.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • HRM
      • LBC
      • APD
    • Begin to mosey around the Wellsley lake, stopping occasionally to exercise and allow the PAX to reunite
    • Stop for 2 rounds of a 5x
      • Run
      • Incline merkins
      • Sumo squats
      • FM
      • H2H
    • Mosey back to the Wellsley clubhouse, stopping occasionally to make the lake walkers uncomfortable
    • 2 rounds of:
      • 20 dips
      • 20 step-ups
      • 20 PLTs
    • Mosey to the bars where each man does 2x 10 pull-ups while the rest do monkey humpers
    • Mosey back to parking lot to stretch
    • COT with YHC taking us out

    We are off and running at the newest AO, “Members Only.”  Do not let the name fool you.  While the esteemed members of Wellsley “workout” in their clubhouse, F3 remains outside and open to all men.  Great work from the PAX, and we still have so much terrain to explore.

    Gomer has his ramp build on the Southside tomorrow.  Reach out for details.  Prayers up for many in the PAX dealing with tough times.  God is good all of the time!

    Attila

  • The morning after

    Seven guys show up to Atlee High School to enjoy the perfect weather again on a ruck or run. The 3 runners jogged into Taylor Farm, Honey Meadows, back to Taylor Farm, and back to Atlee for 4.7 miles. The ruckers rucked for about 2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS: Its not easy when your team is playing Monday night football to rise up for a 5:30 AM workout the next morning. It was 7 – 7 at halftime. Why didn’t I go to bed at that time? I knew what was going to happen in the 2nd half. I should have taken the 7 – 7 victory and gone to bed happy. Well, at least I’m not a hard core baseball fan and stayed up until 2:30 AM to watch all 18 innings.

    Gotta Run!

    Phonics

  • The Theme is “Rain”

    The air was misty,

    the theme was rain.

    -Warmarama: stretches and some Mary under the pavilion

    -Eye of the storm: 15 merkins, leg lifts, pull ups, jerkins, and Lt. Dans

    -Fun on the pull up bars with dips in between

    “God makes the rain fall on the righteous and the unrighteous…”

    -Wall workout: Aussie mtn. climbers, chicken peckers, donkey kicks, and a few others

    -Circle up: copperhead squats & SSH

    If God chooses to be good

    to those who don’t deserve it

    then why shouldn’t you and I?

    COT: The Bridge is coming up, sign up is open for November Breaking Bread. Prayers for Saab’s recent injury which has him sidelined.

  • The Dirty Thirty Lives

    Chaplain may not have been at The Graveyard Shift on the misty, sometimes rainy morning at the track at Swift Creek Middle, but his presence was felt. The Dirty Thirty was his creation, and two Swift Freaks decided to awaken it from the dead. On this, the 30th day of October, the eve of Halloween, The Dirty Thirty was ready to unleash it’s fury. It almost had each of them spewing Merlot like exorcised little girls. But they kept the beast at bay. So after the 30 sprints of 100 meters, almost every minute on the minute, for 30 minutes, the beast was put back to rest. And those two Swift Freaks, were not so swift for the remainder of the day.

  • Shapes and such

    A refresher on (running) shapes in the (refreshing) rain. Warmarama – Part 1: Mosey loop around parking lot. Form a perfect LINE for SSH’s, DK’s, CH Squats, Arm Circles. Warmarama – Part 2: Mosey to bottom of hill. CIRCLE up for Ukrainian Soldiers, Imperial Walkers, Merkins, LBC’s. Mosey to track/football field. COP #1: OVAL run around the track with 25 reps before and after every turn. Lt Dan’s, Merkins, Jump Squats, and something else. COP #2: Prostitute style 4 corners of a SQUARE with 50 yards of a football field between corners. WW2’s, Ball Dippers, LBC’s, Monkey Humpers. Mosey to steps above bleachers. COP #3: Partner up for a TRIANGLE Dora. 100 Carolina Drydocks, 200 squats, almost 300 LBC’s as we ran out of time. Running amounted to 2+ miles according to DTH’s IT band… Announcements: Huge Bells on Monday (lots of jokes about bells/balls), Bon Iron on Saturday. Prayer requests: Dookie’s family and Sable’s travels to Africa.