Category: Richmond, VA

  • Lightening in a bottle

    A PAX of 11 strong gathered in the far parking lot of the AO, ready to subject themselves to an hour of unknown chaos. Each went to bed the night before after experiencing completely different Fridays from one another. They set alarms which woke them in the middle of early morning REM cycle sleep. They silently donned workout clothes, headed for the door and the damp, leaving behind sleeping families, setting off from the four corners of the map to assemble with precision and punctuality, anticipating the hard thing. The PAX turned an uninspiring, overcast fall morning into an all-consuming, inner-mounting flame. We got after it hard, setting all involved on a trajectory of success for the day, for the weekend, for forever.     

    Run around the perimeter of the park to the tennis courts. Circle up. 

    SSHs, jazzercize, helicopters, dead man hang, cherry pickers, copperhead squats, merkins, Thor’s chair, wife stretches, Roscoe’s mom, Michael Phelps. 

    Run from the tennis courts to the concessions stand next to one of the long parking lots.

    The Longest Parking Lot: 

    All exercises performed across the length of the parking lot. 

    Broad jump burpees, turn around for a lunge walk, turn around for bear crawl, and turn around for an easy jog across the parking lot. Styled after the longest mile.

    At/on the concessions stand:

    20 donkey kicks, 15 merkins with feet elevated on a bench (repeat 3x)

    11s down the length of the same long parking lot. SSHs and crabcakes at each end.

    Time called. BTTF. 

    Names, numbers. Announcements:

    – The Bridge workout, 10/25, Bootleg has the Q, reach out to him if you’re interested in attending and making a BIG community impact

    – Chili cookoff coming in November (exact date t/b/d) 

    – Daddy/daughter dance in December (I believe exact date is still t/b/d)

    YHC took us out. 

    Thanks, guys, for sticking by me and fueling the flames, and for letting me lead you. Until next time!

  • Hot Potato Dapile

    YHC was rolling in real hot while Opus led the rest of the PAX with some COP. Corned Beef brought some jump ropes and other toys. The PAX decided to setup some stations in front of the school and do a circuit workout. Rinse and repeat with mixing in different exercises.

    Mosey back to flag for some ring of fire squats and some GRAMS.

    Spit joined us at the end of his 9 mile run.

    Numbers, names, Spit took us out.

    Good 2nd F at the Local Cup

  • You Do the Math

    Nine men of great intellect threw off the lure of the Fart Sack, some while on the drive over, in the latest edition of The Dogpile. Conditions were 70 and sunny. According to the dog walker suggesting we tone it down, the following might have happened:

    Mosey towards the traffic circle, but stop at the intersection. SSHs, Dead Man Hang, downward dog, right leg, left leg, downward dog, pigeon left, pigeon right.

    Mosey to the wooden barriers. Heels to Heaven x20.

    Mosey to the grassy area on the corner of Park and Park. Circle up. Flutter kicks, little baby crunches, etc. Inverted scorpion kicks.

    Mosey to burpee alley. CYOA. 3 merkins OR 1 burpee at each light post.

    Circle up at the park on Park that’s not really a park. Touch a tree. Groups of three. 3 rounds. Touch a normal tree = 1. Touch a tree on the other side of the street = 2. Touch a full sized tractor = 3. Add up to 5 for each round, then swap. Two men run separately, one guy does an exercise. Swap after each runner returns, regardless of how many or how few exercises done. Griping about counting begins.

    Mosey to the park that is a park. Triple check, but only 2 rounds. At the picnic tables, one guy does step ups. One guy does CYOA merkins. One guy runs to the light post. Minor griping about counting.

    Staying on that same street, 2 burpees for trees on the left, 5 WWIIs (I think) on the right. Every time your total count gets to 15, go back one tree. Griping about counting continues.

    Take a right at the corner. Tree on left is 10 monkey humpers. Tree on right is 5 squats. Man-made posts are 5 burpees. At the next “corner,” watch for high-speed traffic exiting the highway…

    Mosey up to the school for a “curb crawl,” which is F3-speak for a bear crawl between curbs. Curb crawl one way, then do 3 derkins on the benches, and then run back to the starting curb. 3 rounds.

    Mosey to the baseball fields, turn right, then mosey back to the park that is not a park.

    Circle up. 2 rounds of touch a tree. Same counts, but total must be 7.

    Mosey to Burpee Alley. 1 burpee or 3 merkins as we roll it back.

    Mosey to the wooden barriers. Pole smokers x20.

    Mosey to the intersection. SSHs x20, then traveling SSHs AMRAP. At failure, 5 burpees. AYG BTTVSF.

    Numbers, names, and YHC took us out with a reminder that F3 is open to all men, not just white Christian men.

    Announcements:

    F3 RVA has three 3rd F activities (i.e., things that are not about you, but about being a part of something bigger than you). Two of those activities happen this month.

    1. Breaking Bread this month…Mr. Rogers has October 25, looking for a Q for October 26. See Oyster for details or sign up on the Q Sheet.
    2. The Bridge on October 25. Bootleg with the Q.

    Let’s get out there and help make our 3rd F activities happen.

    NMS:

    YHC scheduled a Mystery Q today. Mystery meaning…not much of a plan. But, with a group of studs assembling at 5:55 wondering who the Q was, YHC figured he had better not disappoint. So, off campus we went. Nice work from all those who posted.

    A few weeks ago, a number of us met with our local area Nantan, Gomer Pyle. One of our reminders was that F3 is not a Christian organization, but one that is open to all men. As our national Nantan said (and I’m paraphrasing) when asked whether a trans-male could join, “We took you, didn’t we? Otherwise, if you want check, go ahead. But, the person is open to doing burpees, he’s in.”

    Our biggest opportunity is to welcome all men. Bodo’s noted this week that suicides, depression, and loneliness are at epic levels in our country, especially among men. We have had incredible success recruiting lately, especially in the west end. Let’s keep it going!

  • Bon Iron- L Woods Time Warp

    This morning 5 HIMs entered the L Woods Time Zone—where a minute late somehow becomes right on time. Strong effort all around, and proof that time really does fly when you’re grinding with good men.

    The Thang:

    Warmarama:
    Side Straddle Hops, Cherry Pickers, Arm Circles, Imperial Walkers, Don Quixotes, LBCs, Alabama Prom Dates, Flutter Kicks.

    COP 1 – Modified Laredo:
    Two laps around the playground track, then 24 Merkins, 24 Squats, 24 Lunges.
    Repeat 4 rounds.

    COP 2 – Dora
    100 Step-Ups
    200 WWII Sit-Ups
    300 Double-Count American Hammers
    Runner travels to the chain-link fence at the end of the baseball field.

    Announcements:
    Coffeeteria launching at Bon Iron.
    Zombie Run – October 25.

    Prayer Requests:
    L Woods’ dad recovering from lung surgery.

  • Beware of middle aged women

    After an IronPAX induced break from The Graveyard Shift, we were back at it today. Descending to the crisp and cool track a Swift Creek Middle, we hit a track workout that went something like this:

    • 1 mile warm up
    • 1k at 7:15 pace
    • half lap walk
    • 200m at 6:30 pace
    • half lap rest
    • repeat the last two 5 times
    • 1 mile cool down

    Great to get back out there and work on some speed with Big Rig. Last rep we really went for it. Some discrepancies on how fast we went. As an old guy it felt fast to YHC.

    not sure if they were trying to be funny or not, but the track has a sign that reads “Beware of Cougars”. The term doesn’t have the same meaning when you’re in your forties.

    Discussions had on some difficult topics. As well as what the next races will be. The Graveyard Shift is back in session! Come on out next week!

  • Satan’s Mouthful

    What a fine morning upon the PAX of 10 today. Weather was perfect, beatdown was solid, but majority of the PAX needed to brush their teeth after chewing fart air up every time up the hill. You know who it was.

    Started off with a slow mosey to the stop sign and back to pick up a coupon on choice. Mission statement and core values. Cherry pickers, Don Quixote, walkdown merkins, LBC, flutterkicks.

    The THANG.

    SSH – 50 count in cadence, run to the top of hill and back

    Alabama Prom Dates – 50 count in cadence, run to the top of hill and back

    Thrusters with coupon – 50 count, run to the top of hill and back

    American Hammers – 50 double count, run to the top of hill and back

    No Surrenders – 25 count

    Skull Crushers – 25 count, run to the top of hill and back

    Heels to heaven – 50 count, run to the top of hill and back

    Imperial squat walkers – 50 count, run to the top of hill and back

    Lunge – 50 count, run to the top of hill and back. Time called.

    Numbers, names, PR, COT.

    Always a pleasure and an HONOR to lead you gents!

  • Oven Mitts, All-Stars, and Car Music

    Some number more than 15 gathered by foot, bike, or peg leg to scatter out and cause a ruckus in the neighborhood. After most everyone made it back, we gathered up and had great fellowship. But first, the route.

    The Route

    • North on Commonwealth
    • East on Patterson
    • Turn right at 21 minutes
    • Turn right on Grove
    • BTTVSF

    Numbers, names, Marv took us out.

    Moleskine

    Solid showing for Mary this AM. Bikers may have outnumbered runners, they certainly outnumbered the walkers. Great to see some of the All Stars show up this morning so we could all dance to the inspirational music during COT.

    For the record, TYA had gloves on today.

    Splinter out

  • Carries and Coffee

    It was an exciting day at Twin Team Lounge! 11 men arrived to a new flag location and fully functioning coffee stand. Here is a brief summary for your viewing pleasure:

    Mosey to back of BWES for warmup: No counting or cadence – just move across the bus loop. Ukranian Soldiers, Forward Straddle Hops, Hillbillies, Knee Pulls, Karoake, Bernie Sanders, Mummy Kicks, Raise the Roofs. I might have missed a couple.

    Exercise One: 4 Corners, Wall Work Edition. We used the school as our square: 10 Chicken Peckers, 20 Donkey Kicks, 30 Wall World II Sit ups, 40 Hoe Downs. Take it back with 10 Dirty Hookups, 20 Wall Slaps, 30 WallAbama Prom Dates, 40 Bruce Lee Punches. Mosey back to the bus loop.

    Exercise Two: Grow Ruck Carries
    4 man teams: One person is lifted up with their feet on someone’s shoulders. 2 carriers grab the arms and support the back. Walk to the end of the road. Best way I can describe it! We did several rounds with people rotating in and out.

    Mosey to the playground for Exercise Three: Grip Strength Challenge.
    Everyone hangs on the pull up bars until a winner is declared. Doozy won easily and looked like he could keep hanging if needed.

    to the basketball court for Exercise Four: Assorted exercised picked by the PAX. WWII sit ups, Pickle Pounders, LBC’s, Freddy Mercuries, and a few others. Back to the Flag for Numbers, Names, Announcements, etc.

    YHC took us out.

    Final Thoughts: Strong work by the PAX this morning. Enjoyed honoring the grow ruckers with a little blast from the past. Apparently Doozy is the fastest and strongest man at Twin Team. Coffee afterwards was excellent courtesy of Last Call. The rumor is that he may bring homemade baked goods in the future. This workout was Lounge Approved!

    SYITG

  • A formidable peanut gallery

    14 champions of the darkness rejected the siren song of the fartsack and gathered at the finest AO in the near West End . Saab (15) was there too at the beginning and Bone Thugs (16) showed up at the end, but the core of us launched forth for a classic beatdown. Here’s the thang:

    COP on the blacktop: standard fare, warm up + stretching + core work

    Eye of the Storm (thanks to Vandalay for the name). 25 IC reps of an exercise in each corner, run to the center for 1 minute of cardio work. Corner 1: Lt Dans x25 IC, run to the middle for 60 seconds of Mtn Climbers. Corner 2: Merkins x25 IC, run to the middle for 60 seconds of High Knees in place. Corner 3: LBCsx 25 IC, run to the center for 60 seconds of Plank Jacks . Corner 4: Squats x25 IC, run to the center for 60 seconds of burpees. Mosey to Tennis Courts.

    Triple Check: P1: Balls to the wall (on fence), P2: WW2s, P3: run to monkey bars for 5 pull ups, run back.

    Mixed Suicides: Pax lines up on baseline, Duckwalk to the end of first court, sprint back. Crab walk to end of 2nd court, sprint back. Bearcrawl to end of third court, sprint back. Bernie Sanders to end of fourth court, sprint back. Mosey back to the flog.

    Closing COP: Flutter kicks x25 IC, Freddie Mercury x25 IC, Heels to Heaven x24 IC, SSHs x25 IC.

    Numberama, Namerama, YHC took us out.

    NMS: Westhoe is holding strong with super high numbers for Thursday AOs! Great to have such a lively group this morning. The trinity of Handshake, Oyster and Upchuck is a formidable peanut gallery that requires tremendous concentration for the Q. Oyster ragged me about always pulling out the same old stuff, so I tried to mix it up. Also – Welcome Sorbet to Richmond! new transplant from Charlotte.

    The M and I went to a talk at UR by journalist David Brooks last night, and he cited some distrubing stats:

    • 35% of Americans say they are persistently lonely.
    • 45% of high school students say they feel persistently hopeless or despondent.
    • The number of Americans who say they have no close personal friends has increased fourfold since 2000.
    • Over half of Americans say that “no one knows them well.”
    • Suicide rates in the U.S. have increased by more than 30% since 2000

    These are hard times, and a lot of people feel sad and hopeless. F3 is all about being a movement of resistance against these trends. Let’s be agents of friendship, purpose and hope in our communities!

  • Another Missing BB

    Here’s one from August that was posted in Slack instead of WordPress —-

    Stonks and YHC posted and Stonks stepped up to the Q #VQ

    Moseyed to the bottom of the amphitheatre for COP. which comprised of stretches (not sure of names). 

    then we ran around the neighborhood and circled back to the tower for some alternating merkins and run-around the tower. followed by alternating planks and run-around the tower. 

    we then moseyed to the cage for some alternating russian twists and pullups. before moseying back for stretches and prayer.