Category: Richmond, VA

  • Choose your path

    3 early risers decided to face the cold temps for a ruck/walk/run. The Pax started out together for several mins. with each HIM eventually choosing his own path. Big Rig got in his usual run while Rodeo Clown and YHC rucked/walked together for ~ 3 miles.

  • It’s You Against You

    One biked, five ran, maybe 7 ran, and one walked…but, surely, all pushed in the latest edition of Sunday Funday. Temperatures were a brisk 70 and sunny. According to the guy who drives a creepy, but somehow not THAT creepy, white van, the following might have happened.

    2 guys ran 10+ at Snowy Owl. Maybe that’s Sunday Funday. Surely, today is Sunday. And, surely, it was a funday. If they do their own backblast, we will adjust.

    3, including an FNG, ran 6.7 miles on the trails. Buttermilk to Northbank.

    One ran way more than that. Hard to say how far.

    One ran way less than that. 4.1.

    One hiked for an hour.

    One guy rode forever.

    Numbers, names, and we dispersed.

    NMS: We had an FNG at Sunday Funday. Kevin is a legitimate friendly new guy. First, he’s friendly. Second, he’s new. And, third, well, we assume. Among other things, he is an expert tiler. Welcome, Grout.

  • Mean Streets of NM

    A party of 5 hit the mean streets of New Market and the soon to be neighborhood to the south. 2 Ruckers and 3 walkers and countless fartsackers had grand dreams of putting in some morning mileage. With no other takers other than the NM crew and one OC we decided to stay close to home. Overall 4 miles were logged and 5 miles of mumblechatter transpired.

  • New Year At The Lumberyard!

    The YHC came rolling in hot and early, toys in stow. No signs of life in New Kent today except for the F3 boys!!!! This is how it went down…

    Mosey until someone spoke up!

    Warmarama

    • SSH
    • Arm circles (small and big) on one leg
    • All the wives, of course
    • Merkins
    • Copperhead squats
    • Runner’s stretch
    • Knee knockers

    The Thang

    Grab Cindy and head to the football field, where we stumbled across a few fire hoses.

    Round 1

    • 26 battle ropes
    • 26 decline merkins
    • 26 jump squats
    • 26 burpees

    200 yard run between each exercise.

    Round 2 Partner Up!

    Tractor pulls!

    Partner drags Cindy with a fire hose for 100 yards, then sprints back to trade out with his partner. While one partner worked, the other completed

    • 3 rounds of
      • Plank
      • 6-inch leg hold
      • SSH

    Circle Up

    Stretching and some good chatter.

    Numbers, Names, and Prayer Requests

    Announcements for the Frozen Triangle looking like Super Bowl weekend!

    Great way to ring in the New Year at the Lumberyard. The YHC says it often, but he’s truly grateful for these guys. These men push each other like no other. Let’s keep it rolling, fellas!!!!!! 💪🔥

  • Iron Sharpens Iron

    2 Iron Haulers emerged from their fartsacks for a pre Lumberyard EC Ruck and unknowingly set a rather quick pace while having some great conversation. The 2nd of 3 miles was recorded at a 15:53/mi pace. It was nice to see our Saturday crew rolling in ready to go!

  • Services Day at DaPile

    Veterans of the Army, Navy, Air Force, and Marines along with two current teachers posted at Atlee High School on this perfect Saturday for a hot potato Q beatdown that went something like this.

    Opus’s Q

    Mosey to bus loop side entrance of Atlee High School

    COP – SSH, Imperial Walkers, Tempo Merkins, Tempo WW2s, Figure 4 reversed crunches, other leg, APD, Copperhead Squats.

    Triple Check – Bulgarian Split Squats, Dips, Timer runs to end of side walk and does 3 burpees.

    Beat It’s Q

    Mosey to Tennis Courts

    Triple Check – Wall Sits, Ball Dippers, Timer does suicides with 4 stops.

    All PAX members does 50 LBC for 300 total.

    Phonics’s Q

    Mosey to Blacktop

    Rotate 3 times through 6 Exercises

    • Pull-ups, Jump Squats, Heels to Heaven, Hand Released Merkins, Thunderclaps,Timer runs around blacktop.

    Indiginous People Run back to VSF. Then 2 minutes of stretching OYO.

    COT: Numberarama, Name-O-Rama, Announcements, Lab Rat took us out.

    NMS

    The DaPile bootcamp is always a great way to start off a Saturday. As YHC arrived once again fashionably late, the five other PAX members had not decided yet who was taking the lead. Thank you Opus for taking charge. What was discovered during the few minutes after 6:30 AM before the bootcamp started was there were veterans of 4 branches of the military at the bootcamp: Army (Corned Beef), Navy (Lab Rat), Air Force (Beat It), and Marines (Bulkhead). Hope in the future to have the Coast Guard and Space Force represented as well.

    Five of us then went to the Local Cup for some 2nd F. Great time as always.

    Announcements:

    Its not too late to join the Sugar Fast. See Opus.

    Have a great day everybody!

    Gotta Run!

    Phonics

  • Prostitutes, Hoes, and the Bank

    The title says it all, a good summary of this morning’s events. Make today great!

    Just kidding.

    I arrived at 6:59:30, and some folks pulled in a little past that. Instead of running away from our tardy F3 brothers, we started with some SSHs in the lot until everyone assembled. Right. Let’s get to it!

    Mosey to the tennis courts.

    SSHs, Andy Dufresne, some overhead stretch I don’t know the name of, helicopters, dead man hang, cherry pickers, copperhead squats, tempo merkins, tempo Freddie Mercurys, Roscoe’s mom, super mans, butterfly stretch

    Four corners, prostitute style.

    10 LBCs, 20 super mans, 30 SSHs, 40 groiners

    Mosey to the concessions stand.

    Starting at the bottom of the steep hill next to the ball fields, 10 Lt. Dans, then bernie up the hill. Once at the top, 20 hoe downs. Finally, balls to the wall, and 20 double-count, in cadence shoulder taps (“chicken pickers” I’m told, it may have been “peckers”). Repeat exercises 3x.

    Mosey to the edge of civilization. Bear crawl down the steep hill.

    Mosey into the wilderness, to the workout equipment just inside the woods.

    Exercise bank.

    Form a circle, I call out an exercise with some absurd number of reps. PAX adds their reps together, it’s a cumulative total, like a dora. One PAX at a time falls out of the circle, performs 7 pullups, then falls back in. Pullup participants in sequential order clockwise around the circle.

    200 burpees, 500 American hammers double count, 700 APDs.

    Long mosey BTTF. Arrived just in time.  

    Names, numbers.

    Announcements:

    • Rodeo Clown is participating in a charity hike this April in Shenandoah National Park. He’s seeking co-participants and/or sponsors. RC described last year’s charity hike as, “The best hike I’ve ever been on.” Contact him if interested.

    Prayer requests:

    • Big Rig’s mom starting chemo next week
    • Rodeo Clown’s mom doing PT, relearning basic functions like walking, etc.

    YHC took us out.

    The absence of prayer requests is a blessed thing. Sometimes it takes something going wrong in your life before you realize what was going right. Don’t let that be the case. All of us have an abundance, and the best things in life are free. If you had a billion dollars, you’d still have a house (maybe multiple houses), a car (maybe multiple, expensive oil change-type cars), and “stuff.” None of it matters. In hundreds of years, we will all be dust like the great kings and pharaohs of the past. More money, more problems. Diddy said that and look where he’s at.

    I’m thankful for you guys: motivated, hardworking, tough, servant leadership-types. And let’s not forget funny! My spirits are always higher after leaving an F3 workout.

    Thank you for letting me lead you guys!  

  • Leadership Includes Communication

    Ten men of superior strength, foresight, and industry joined forces in The Gloom for the latest edition of The Dogpile. Temperatures were 70 and sunny. According to fokelore told among the local hermits, the following might have happened:

    Mosey around the near circle, then circle up on the grassy knoll close to the storage closet for…

    50 SSHs, dead man hang, Fudd’s wife, right leg high, left leg high, Wilson’s wife, pigeon right, pigeon left.

    LBCs x20, Frederick Mercury x20, Alabama Prom Dates x15, reverse crunches x15…

    Imperial walkers x10, Don Quixote x10, and something else.

    Mosey to the other circle, then around to the grassy area that we rarely use between the other circle and Park Drive.

    Partner up. Partner 1 does squats, Partner 2 runs to the first tree, then returns. Reverso. Round 2: run to the 2nd tree. Round 3: Run to the third tree. Repeat through 7 continuously further trees.

    Mosey to the intersection about 30 yards away. New partner. Dora 1-2-3.

    Each man does 50 merkins, then do 100 combined WWIIs, and 150 combined 4-count Side-Straddle Hops. Here’s the twist…partners do 3 boo-yah merkins at each swap-over.

    Luigi gives us a 20 count.

    Mosey about 30 yards onto the grassy area the is surrounded by the Frozen Triangle. We “never” use this grass. Except for today.

    Partner up with a new partner. First man runs and touches 5 trees. Second man does flutter kicks. But, the catch…you cannot touch the same trees as your partner. F3 says we are about leadership; we need to step up our game when it comes to teaching communication. This exercise is about very basic communication and coordination…in the dark.

    At the end, we compared notes…and different groups touched different numbers of trees. Expected outcome, but not the right outcome. Lessons learned.

    Mosey to the bottom of the Frozen Triangle for a Beast up the hill. Bro-code style.

    Squats, merkins, LBCs, monkey humpers, 6 burpees (one time…for the sake of time), and Choose-your-own-adventure.

    Single file run with the last man coming to the front back to the shovel flag.

    Numbers, names, YHC took us out with a prayer for our men and women in harm’s way, especially today.

    Announcements:

    We call it F3. There are 3 F’s. YHC encourages each of you to be a 3-F guy…fitness (workouts), fellowship (get together with your pals), and faith (do things with F3 guys that help beyond just you).

    Breaking Bread needs volunteers at the end of January. See the Q sheet.

    The Bridge needs a Q for January and another for February.

  • Grid Iron 20-26

    First workout of the year at Grid Iron, so after a brief warmup we did a few 20’s and 26’s.

    Pickle Ball Courts for: 3 Rounds of 20 Step Ups, 26 Dips.

    Soccer Field for 3 rounds of 20-26: 1st, jog to 20 yard line for 20 Merkins, then back to touch line for 26 WW IIs. Repeat 5 times adding 20 yards until you finish 100 Merkins and 130 WWIIs. Next round 1 Burpee to start then 5 Burpees every 20 yards until you finish the soccer field and your 26th Burpee. 3rd was every 20 yards do 26 Calf Raises until you finish the 100 yards and 130 Calf Raises.

    4 Corners (Prostitute Style) with 5 Burpees, 10 Squats, 15 Carolina Dry Docks and 20 American Hammers.

    Pickle Ball Courts for: 20 Dirkins and 26 Incline Merkins.

    Playground for Abs: 20 Crunch Frogs, 20 Irish Hammers/WWIs, 26 Heals to Heaven and 26 Side Crunches

  • Rucktrey Standard Saturday

    The lads rucked on a brisk Saturday morning. Part of New Year’s resolutions are consistency and showing up everyday for yourself. This set of pax showed up and did the task asked. 3.5 miles of walking and talking with some heavy loads on their backs (pause).