Category: Richmond, VA

  • 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

     

     

  • The Bottomless Bowl of Gumbo…the gift that keeps on giving

    The Gumbo was packaged up for a trip across the Rivah this morning to be served, COLD, to 18 other fine gentlemen (mostly), including 1 FNG, at 45MOM, here are the side dishes that were served with the Gumbo:

    Mosey to and around the basketball courts to get the blood flowing…wait, still cold? Ok, 25 Burpees OYO to match the initial reading on YHC’s car this morning at 0450.  Now the blood is flowing.

    Continue with a S-T-A-C-H-E COP, including:

    • SSHs x20
    • Tempo Merkins x20 (good thing the number of the day today was not 40 – YHC is still sore from 40 TMs on Tuesday)
    • APDs x20
    • Captain Thors  – 5 rounds OYO
    • Hillbillies x 20
    • Eight-count Bodybuilders  x10 — counting needed work here but we got the gist.

    THE THANG:

    Lindays Across the Field

    • Round 1 – the exercises were LBCs and Jump Squats with a sprint across the field in between. Start with 30 and 10 and add/subtract 5 each side until you get to 10-30.
    • Plank-o-rama for the Six, then Alternating Shoulder Taps IC x20
    • Round 2 – the exercises were 2-ct Flutter Kicks and Merkins with a sprint across the field in between. Start with 30 and 10 and add/subtract 5 each side until you get to 10-30.

    Dora on the Tennis Courts – Partner up and complete as a team, 100 Carolina Dry Docks, 200 Monkey Humpers and 300 single-count Freddie Mercuries.  Sprint to the end of the courts and back when not doing the exercises.

    Six-inches/Heels to Heaven Ring of Fire

    2 MOM, including box cutters and hello Dollies until Wayne and Garth yelled “CAR” and time was up!

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

    Announcements:

    • Marmaduke is still collecting winter clothing.  Bring it to Dogpile if you can.
    • Several PAX members are doing Bear Creek this weekend.  Good luck to all – let’s hope nobody gets lost and the trail isn’t too muddy.

    NMS:

    The sight of HoneyDo strolling into the group 4 minutes prior to launch with the guns and knees out was fantastic.  At the 1-minute call, Hardywood lost the coffee mug and a few layers.  There were several other SOP folks too.  Well done guys.

    LOTS of mumblechatter this morning, which was great. The energy was high and the true slaughter starter got the blood flowing quickly and I think made everyone forget the temperature in a hurry.  Strong work on the Lindsays and the Dora.  Conspiracy was rolling solo and killing the sprints…nice work.

    It is always great to grab a Q at a location where you don’t often Q, and 45MOM in particular is a great one because there is always a great and lively PAX.  Great work this morning guys.  And, welcome to Snip-It (Brian).  Look forward to seeing you back in the gloom soon and often.

    Continue to crush the rest of  your Thursday men!

    No More Gumbo For You…until The Creek tomorrow.

     

  • All the way around the school?

    9 Warriors broke free of the fartsack this morning to post on a chilly morning at Timberwolf.

    COP-

    SSHs x 20

    Arm Circles x 15 – reverso

    LBCs x 40 – Tip of the hat to Gumbo

    Merkins x 10

    Copper head squats x 9  – not sure why I stopped at 9

    Mosey to bottom of bus lot

    Triple Check – THE LONG WAY

    Runner – Runs complete Lap around entire school

    Other 2 partners do 20 PLT every time the exchange is made before starting other 2 exercises

    Exercise 1 – WWIIs

    Exercise 2 – Squats

    Lunge it out for the Six

    Mosey to back tennis courts

    4 Corners

    Corner 1 – 10 Merkins

    Corner 2 – 20 Box Cutters

    Corner 3 – 30 Monkey Humpers

    Corner 4 – 40 SSHs

    Plank up

    Mosey to Flag

    1 Minute left 7 Burpees OYO

    Numberama, Namerama, Honeymoon took us out!

    Announcements –

    Still Collecting Coats through end of the year

    GORuck in March – See LabRat and HoneyDo

    NMS:

    It was great to almost hit double digits this morning at Timberwolf.  Also great to see Cerranno back out this morning as well, he may have picked the coldest of the winter so far to re-join us, strong work.  Great pairing up with DK and Bullseye, appreciate the push fellas.  Rosie flew around the school and set the pace for Honeymoon and Wilson to try and match his time, all 3 crushed it.  Oyster and Beaker also braved the cold this morning and rocked out the triple check with Cerrano.  I appreciate you guys allowing me to lead and not moaning too much about the lengthy run.  Always an honor gents!  Reach out to someone today who may need an extra little light in their lives!  Have a great one, see you in the gloom boys!

    Marmaduke

     

     

     

  • TYA, Kubota and Husky

    Kubota rucked 2 short loops with his ruck sack full of bricks (YHC does not have a fancy ruck sack like some people)

    Husky ran 2 short loops

    TYA ran 2 short loops and then proceeded to run to St. Catherine’s School to watch Swirly’s daughter kick butt in Basketball!

    SYITG!

    Kubota

  • 11/9/18 RAMM

    There was a 4 mile route, a 5 mile route and a 6 mile route.  It was a good morning.  Welcome to FNG Moon Pie a local Ophthalmologist.  Hope to see you back soon.

  • Closer to the Smurph

    5 dudes posted this morning to haul around some kettlebells.  Here is what transpired…

    COP —
    Smurphkins
    Smurph Jacks
    Smurphkins
    Smurph Jacks
    Smurphkins
    Smurph Jacks
    Smurphkins
    Smurph Jacks
    1 minute of smurphkins OYO
    Arm circles 🙂
    1 minute of smurphjacks

    The Thang this morning was the SMURPH, the younger cousin of the MURPH
    1 lap around the bus loop with kettlebell high and erect in the air
    OYO whatever pace needed
    50 sit up presses
    100 goblet squats plus curls
    150 KB swings

    Once finished, run two laps around the bus loop

    5, 10, 15, 20
    5 DK’s, BC to bench, 5 dips
    10 of each
    15 of each
    20 DK’s, 20 derkins

    Mary
    One round of boat canoes  Chewy called out three — all else only got to 2
    One round of slingshots

    NMS —
    YHC decided to revive the SMURPH this week mainly because he wasn’t feeling like coming up with something totally new.  Honesty.
    YHC had noticed while doing the regular MURPH how incredibly quiet it is.  No mumblechatter, everyone is too busy counting and working hard.  Decided to break up the monotony this morning with a little RUSH!  Geddy Lee has a very smurf like quality to his voice, so it was a natural fit!  Great to hang out with you all this morning!

    Peace
    Opus