Category: Richmond, VA

  • A beautiful river run and no blood coughed up

    4 guys took OTB on the road and launched from River Road Starbucks to get 10 miles through UR and down Riverside Drive. Several “cutoffs” were contemplated and Cavity Search pushed through a maybe bruised rib and managed to make it all 10 miles. Weather was perfect. Great morning.

  • It’s Burrito Time Baby

    Burritos were the call.  The M and 2.0 jumped in to help.  My 2.0 browned, drained and seasoned the ground beef.  The M picked out tea and lemonade to drink and a seasonal dessert, a pumpkin roll, prepared by none other than Kroger.  We dropped off the items, with all the fixins (shredded cheese, shredded lettuce, sour cream, salsa) a pile of tortillas and tortilla chips (party size of course), drinks and dessert and headed out to see our nephew’s evening soccer game.  Good family fun.  Oyster, thanks for the details and holding this position down.  See y’all in the gloom! 

  • Spartan what is your profession….AROO!!

    It took over 2 years but finally after one attempt to to return didn’t pan out, yesterday the gods decided that it was my time. Spartan Super calked out too not only myself, but Woodsman and Lockdown. A side story Lockdown and I have been doing races fact we had a third that would join us before. This was the first one that with the changes I made far as being lighter which helped a lot.

    i will say, I have some work to do with obstacles I have a good base but I need to work on a few things that I can get better. The spot was tough, I will post pics of you see the top(yes the Super race we went all the way up). There were not many spots where you could run. Fact I saw people walking downhill Bernie style I did a little bear crawl up a hill when I needed to give the legs a little break. There’s was an uphill barbed wire crawl Lockdown who is a fast person texted me “this sucked donkey balls”. Just one of the big hills there were multiple you can put twin team and Satan’s together and it makes those 2 their bitch.

    Now I am going to maker a challenge there have been a few who have said I want to do one. Ok… You have a year to get ready dates for next year are already out(10/24 and 10/25/26) I do not know spot yet it could be the same location if so I would recommend the Sprint if they change i will let you know. You won’t see me till later in the week so I will see you in there gloom soon

  • 4×7=28 diamonds

    F3 Bon Air “Iron” Backblast – 10/25/2025AO: Bon Air Elementary Q: Machismo Pax: 4 total. Scram, L Woods, Tin Man, Machismo (YHC)Warm-O-RamaSSH (Side Straddle Hop)UKs (Ukrainian Soldiers)DQsPeter ParkersMerkinsStarfish SitupsThe Thang 1: 7 of Diamonds on the Ball Field The Pax completed a pyramid chipper.7 Merkins14 LBCs (Little Baby Crunches)21 ISWs (Imperial Squat Walkers)28 SSH (Side Straddle Hops) – The Peak21 Monkey Jumpers14 [What was the 14-rep exercise here?]7 BurpeesThe Thang 2: Mini-Dora In partners, P1 ran to the Little Free Library and back while P2 worked on the cumulative count. Flapjack until complete.25 Pull-ups (cumulative)50 Dips (cumulative)75 Step-ups (cumulative)The Thang 3: 4 Corners in the Hood Moseyed through the neighborhood, stopping at four corners for a beatdown.Corner 1: 25 MerkinsCorner 2: 25 Freddie MercuriesCorner 3: 25 Peter ParkersCorner 4: 25 Heels to HeavenMary No time for Mary, BTTF (Back To The Flag).COTCount-O-Rama: 4Name-O-Rama: Scram, L Woods, Tin Man, MachismoAnnouncements: [Any announcements made?]Praises/Prayers: [Any intentions shared?]Naked Moleskin (AAR)Solid work from the 4 Pax who showed up to get stronger.YHC (Machismo) confirms: Peter Parkers, done correctly with knee to the respective (same-side) elbow and back, are hard.The flag location is confirmed to be staying at Bon Air Elementary.Coffeeteria was great at the Polk House (we opted to meet inside). Fellowship was even better.Aye! Machismo

  • Rucking, Vol. 2

    One man launched from the previously mentioned rucking ground. Temperatures were, again, a seasonal 70 and sunny. According to the young man enjoying some sweet weed at 5:15 a.m. (not me) on the hotel’s back patio, the following might have happened.

    60 minutes under 38 pounds.

    Number, name, and YHC took himself out.

    NMS: always fun to see people’s faces when they mistake a weighted vest for a police vest. This young man took about 3 seconds of “about to poop his pants” before YHC said,”Good morning” and continued walking past. YHC thinks weed might not even be illegal in Florida anymore…who knows?

  • Rucking, Vol. 1

    One man stepped onto the rucking ground. Temperatures were 70 and sunny. According to the game warden patrolling with her hound, the following might have happened.

    55 minutes under 38 pounds. Cup of coffee in hand, podcast on tap.

    Number, name, and YHC took himself out.

  • PPC – Posts Per Capita

    A combined 8,630 posts or roughly 1,438 posts per capita gathered at Dogpile to see what the Bash Bros had in store and to drop 6 more on the heap.  Officially unofficially the most tonnage at a workout of all time. 

    Here’s what went down:

    Handshake Q

    • Mosey around the circle and down the Amphitheater to the Stage
    • COP – SSHs, DQs, Helicopters, Ukranian Soldiers, Plankorama, HRMs, Inverted Scorpion Kicks, Ball Lickers

    Triple Check

    • P1 – Run the Amphitheater perimeter
    • P2 – Bench Kicks
    • P3 – Step-Ups
    • Repeato LBCs/ Squats, Repeato WWIIs/ Incline Merkins

    Bearcrawl up the Amphitheater

    Mosey to top of Carillon

    EF Hutton Q

    • Dips x 20 x 3
    • Decline Merkins x 10 x 3
    • Incline Merkins x 10 x 3

    Mosey past Ha’ Penny Stage

    Who’s Got Wood? w/ Partner

    • Log Roll x 30 yards
    • Jump Overs L/R x 20
    • Log Squats x 10
    • Reverso and put your wood back where it belongs

    Mosey to the Rusty Cage

    Jerk It, If Necessary x 3

    • P1 – Run to fire hydrant for Burpees x 2 and return
    • P2 – Pull-ups or Jerkins

    Mosey to Sh*tters Row

    • 1st Mary – Flutter Kicks, LBCs

    Mosey back to VSF

    • 2nd Mary – American Hammers, APDs

    Numberama, Nameorama, COT

    MOLESKIN

    Rarely does a PAX assemble with such depth, length and girth as was the case today.  As we circled for the COP an estimate of seven thousand posts was guessed but proved to be severely understated.  YHC did his best Attila impersonation throughout the morning, as Handshake questioned one’s ability to score a slap and tickle while downrange in a tent or Yurt with the 2.0s five feet away.  Handshake packed a queen-sized cot for his cub scout adventure just in case.  A full report will be available Monday.

    ANNOUNCEMENTS

    Faceplant – collecting diapers through the month

    Gomer – Ramp build next Saturday 11/1

    YHC – The Bridge 11/15

  • 30’s!

    House and I strapped on the rucks and hit the streets at 6am with a chill in the air. We completed the paved nature trail, plus a couple laps around the park. Its always amazing to see how many people are at Rockwood before the sun comes up. House Party is nursing a shoulder injury from bench pressing. Apparently, his max is slightly higher than mine.

    Overall, a solid ruck and a good time was had by all.

  • Campus Tour

    We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Ups:
    Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies.

    Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.
    DORA: Incline Merkins, Dips, Step Ups
    Crab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.
    Ab Challenge: Bench Crunchy Frogs, Pole Smokers, LBC’s/Oblique LBC’s, Rafter Leg Raises
    Bear Crawl Bowl: Crawl Bear Down, Merkins, Bear Crawl Up
    Jerkin Gym
    Lunge Walk Incline
    Random WWII’s
    Mt. Bernie
    Circuit w/Burpees, Jump Squats, Decline Merkins, Bar Crossing.

    Final Lunge Walk push up the hill, then back to the flag.

    Final Thoughts: Strong work by the PAX this morning! It was great welcoming Austin Powers into the group. He is Pierogi’s friend from Poland, and travels the world completing marathons, including one in North Korea. Good luck at the Marine Corps Marathon tomorrow, and safe travels! Appreciate the fellas coming out in the cold and putting in some work.

    SYITG

  • Was that Chicharron?

    File this in something I have not seen before at F3. Nine of us were enjoying a morning at Gridiron, and while we were close to wrapping up and doing some final stretching in the parking lot, Chicharron comes sprinting from the football field, runs past us, says nothing, does not look our way and then runs toward the original pickleball courts. He is wearing his orange F3 shirt so there is no doubt who it is, but he either was so focused he missed us, was being chased by an invisible bear, or was rescuing someone at the pickleball courts. This is what he missed:

    Warmups started in the parking lot. We moved to the soft playground after Attila shit himself. Did some more warmups. Then did the first of many triple checks. This one was swing pumps, step ups and a run to the blue shed and back. After that we went to the the pull bars memorial site. They have been permanently moved to Twin Hickory Park. In remembrance, we did a triple check of dips on the pretend plastic edge border (now named crab dips), jump squats where you reach for the pretend pull up bars and the timer runs the path around all the courts.

    We then took to the high ground and visited burpee hill. We did ten, nine and then eight burpees (with a ten count in between) and then moseyed to the new pickleball lot. There we continued the burpees but like the high school kids who were likely in our same spot last night, we did were fire and did 6 7.

    This group of champions took over one of the champion courts and did five and then four burpees. Then we did a four corners of ten merkins per corner, bear crawling the entire way. That was a bad idea. We then finished with 3,2,1 (6) burpees.

    We went back to the lot and did one last triple check. WW2, Flutters and a run to the track and back. After that we moseyed back to the original lot, did a little stretching and then Chicharron flew by. Hope he enjoyed his run.

    Guessing many of the regulars were at the Bridge this morning. Next chance at the Bridge is 11/15 with EF Hutton. Reach out to him for more details.