Category: Richmond, VA

  • DTH VQ – The Head Band Beat Down

    In the sub-zero gloom, 15 headband heroes assembled to face the sure hardships of Heartbreak Ridge. Already sweaty from many track laps, HANDSHAKE was first to greet YHC in the gloom. The ShovelFlag was planted and the PAX assembled. In loving support of YHC’s alma mater, GUMBO not only sported a skin tight headband, but also skin-tight red&yellow “Gym Dike” from his VMI Glory Days – bringing warmth to YHC’s heart and general amusement among the PAX. Coming up on the 0530 start, YHC reminded the PAX of our F3 Credo – “Leave no man behind, but leave no man where you found him.” Today, that entailed carrying our wounded warrior SHAKEDOWN for any & all runs. This is how it went down…

    MOSEY:

    • Around Parking Lot to pick up stragglers – a few hearty volunteers appearing as pall bearers on the run, carrying the venerable Shakedown (who maintained excellent core-burn form and attempted to take pictures from 6 feet up)

    COP #1: (back at the ShovelFlag)

    • x20 SSH …that’s enough, too many better things to tackle

    MOSEY single file around track:

    • Follow the leader – layups, low side shuffles, butt kickers, high knees, bear crawls, running backwards, etc.
    • End at Pull-up Bar in a line, high knees, right face, UpDown-Merkins, plank

    COP #2:

    • Morning Call:  While each brother completes 5 pull-ups in turn, the PAX completes 5 matching Merkins, holding Plank between turns. When done with his 5, brother-on-bar calls out his F3Name which was echoed with gusto by the pushing PAX

    MOSEY to The Ridge:

    • Single file on track with more follow-the-leader exercises
    • Partner Up at The Ridge

    COP #3:

    • BURP Back Mountain:  Partner 1 starts Burpees at bottom while Partner 2 goes up/down hill 3x (Bernie Sanders up, runs back down) then switches with Partner 1 …partners complete 100 burpees all together. Burptastic BERNs all around!
    • When finished, help complete the SIX’s Burpees, then perform the “ABC’s” – on your six with legs together, trace letters (kudos to GUMBO for finishing the alphabet)

    MOSEY to Hand Rails & grab a new partner

    COP #4:

    • #10 Jerkins (pull-ups on bottom rail, legs held)
    • #10 CliffHanger Merkins (pushups on top rail, legs held)
    • #10 2-count PoleDancers (When FLANGE began twerking on an upright rail, YHC thought it wise to provide demonstration – lying on six parallel to low bar pulling chest up to rail – two count with head to each side counts as one)

    MOSEY back up around parking lot to far side from ShovelFlag

    COP #5:

    • Dr. TryHard’s newest Exergame “Capture the Flag”!
    • Split PAX into two teams, planking in lines facing one another
    • Caterpillar to ShovelFlag (last man box jumps over planking teammates to the front, repeato until flag reached)
    • Winning team performed Flutter Kicks while the Runners-Up enjoyed 10 more Burpees
    • Side Note: DON DRAPER’s winners-circle secret = increasing space between planking teammates covers more ground faster… yes, YHC enjoyed 10 extra Burpees!
    • Losers joined winner for another minute of AYG OYO Flutterkicks

    EXTRA TIME COP #6: (YHC amazed with how fast the PAX is zipping through the planned workouts):

    • Back to Rails for another round of Jerkins/Merkins/Dancers
    • GUMBO provided wait-for-the-six plankercises
    • Another follow-the-leader exercise loop around the lot

    FINAL COP:

    • Merkin Wave – YHC called out each Merkin variety, each brother completing x3 to rapid-fire pass around the circle (diamonds, werkins, fingertip, ranger)
    • A little more Mary – Freddie Mercurys x20 IC, then YHC calling degrees to hold legs (90, 60, 10, 30, 90, etc)
    • Dr. TryHard’s all new Workout Finalizer – The CircleMerk !!! (double entendre appreciated by all) – Plank walk to middle, shoulder to shoulder, then Rt arm over next man passed around, then x3 Single Hand Merkins. Booyah!
    • Oh wait…still have 90 seconds…so 90 SSH’s it is
    • NOW we’re done… Way to work fellas!

    COT:

    Counterama

    Namerama

    Announcerama:

    • The FORGE – new AO at Huguenot High starting 4/4
    • Personalized F3 Shirts coming soon

    Prayer

  • PreBlast – Dogpile Extra Credit: Standing Invitation

    PreBlast – Dogpile Extra Credit: Standing Invitation

    If you’re looking to get in some extra credit Saturday mornings, join us in the ETs parking lot ready to mosey at 5:30. We’ll run over to Dogpile in time for the regularly scheduled beatdown. Shovel Flags are welcomed, if not encouraged. If you run to and fro, you’ll log just under 4 miles.

  • The Lone Snow Wolf

    1 Davillians decided to trek out on this snow covered morning to keep preparing for GrowRuck

    YHC got in about 2 miles at around 17 minute mile pace

    Nice cool morning with only your thoughts and God by your side

    SPIT ON THAT!!

  • Solo on the Ice

    Lonely, dark, and slippery  @ Batteau this morning.

    Run to the AO – Run around the AO – Run back home. Scrape the ice of the cars = Boom !

    Got word that Vinny would not be there last night – figured Sippy might not be there because the bridge is closed – Bleeder might still be in Wintergreen – so when 5:30 hit and nobody else was there I was not surprised or deterred because you only need 5 letters to define the word commitment – ALL IN ! (Swirly’s Board)

    See y’all in the gloom..

     

  • 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!!