Category: Richmond, VA

  • At least it wasn’t solo

    Thanks to Nancy Lopez YHC was not the only one at SOT or MOT (MOT was a NO for today)

    Mosey to the track for COP

    Some stretches, Imperial walkers, LBC’s and other stuff

    YHC had a plan if there were a hand full of PAX today but with Just Nancy and I, YHC decided to modify it. I had done a solo work out a few weeks ago walking the track and doing exercises at the straights and ends (number of lane you’re in) but somehow it seemed harder the last time so Nancy and I decided to mosey the track instead of walk. The exercises where Merkins, WWII’s, Squats and SSH’s

    Mosey walk through the trail and then for real mosey once we hit the concrete path to the bottom of MT Midlo

    At the middle of Mt Midlo start a modified 11’s

    10 Merkins and 1 WWII run to the top 9 Merkins and 2 WWII’s so on and so forth.

    Bernie to the corner of the bus lot

    BTTF numbers / names

    NMS: Nancy is an OSU fan and ***I am not*** but I did admit while as a Michigan and Indiana fan I am forever forbidden by law to root for the school that we shall not speak its name, I will not be rooting against them tonight. I would like to see a rematch of the Big 10 Championship because it was a hard fought game for both teams.

    Like 2025 this beatdown was less than epic but it did allow for catching up with a friend that I am very grateful to have. Thank you Nancy for helping me kick 2025 out the door, may God bless 2026 in a real and Epic way.

  • Last First Watch of 25

    9 men broke free from the warmth of the fartsack for the early morning first watch and a bowl of Gumbo to close out their 2025. It was served up as follows:

    Mosey through the driveway (paying our burpee tolls at the two speed bumps) to the back parking lot. Line up for some warmups to increase the body temps, including high knees, buttkickers, karaoke, and bounders. Then circle up for traditional COP to Attila’s delight. COP included Froggy’s favorite time to shine – jazzercisers and a bunch of other stuff. COP ended with a controversial game of 2025 pop-trivia that resulted in more burpees than correct answers, but EF Hutton and Splinter were all over the Sydney Sweeney question. You’re welcome for cutting the questions short.

    THANG

    Four Compounding Corners – 10 merkins, 20 2-ct mountain climbers, 30 jump squats or squat jumps, 40 box cutters (add on at each corner).

    Reverso/Australian 4 Corners – 40 SSHs, 30 squats, 20 2-ct Freddies, 10 HRMs (take one off at each corner – going in the opposite direction)

    Wall Time – mosey over to side wall and wall sit for instructions:

    • Round 1 – 10 Donkey Kicks, 10 Mike Tyson Merkins, Lunge to hedges and mosey back to wall sit.
    • Round 2 – 20 DKs, 20 2-ct twisting crunches, Lunge, Mosey back.
    • Round 3 – 30 DKs and bear crawl to hedge

    Mosey BTTF for 3 minutes of Mary, including:

    • Pickle Pounders
    • APDs
    • Rosalitas
    • Hello Dollies
    • American Hammers

    COT with Numbers, Names, Announcements and YHC took us out

    Announcements:

    • Convergence at Dogpile tomorrow at 0700
    • Breaking Bread is up for 2026 – sign up
    • Bridge needs a Q for January

    NMS: Great way to start the morning and end the year. We even got a Handshake visit to coffeeteria following his solo workout at W-Dog. The SZN of Giving continued with some bubbly and minis to aid tonight’s festivities. Enjoy celebrating 2025 and all that was accomplished, enjoyed, overcome and experienced. Here is to the excitement of a new year. I wish everyone a happy new year, and I hope we all take our F3 energy into the new year with hope and optimism and that the new year brings health, happiness and prosperity to all in F3 RVA.

    No More Gumbo For You!

  • Eleven

    No, not the one married to Bon Jovi’s kid. We had eleven at WTH to celebrate the end of 2025. According to the people waiting at the closed Dunkin Donuts and the one guy by himself at the Lauderdale Starbucks, this is what we accomplished:

    Nine went for the traditional WTH and two did some kettlebell. The two lifted them up and down a lot. They also had about 5 kettlebells per person. I did not see the kettlebell juggling exercise.

    The nine runners went to the upside down and did one of my normal routines backwards. We started with a warm up run to the Roger Roger pad. There we did some DQs, Ukrainian Soldiers, Helicopters, Arm Circles, Flutters and Hammers. We then looked back on 2025 by going to the Nissan dealership first for some white car burpees (5) and red car jump squats (25). We stopped at the flag after 35 burpees and 75 jump squats. For the second half of the lot we did red car 25 jump squats (4 times) and blue car 25 LBCs (3 times).

    We then continued on our reverse path and went to the SPES drop off/pick up loop for a triple check. Timer ran the loop, partners did prisoner get ups and Irish hammers. No one got chased by a demogorgon.

    We then headed to Wally’s park. The cold and maybe the holidays helped keep the piss and shit smell down–thanks Wally! We went to the water park and circled up for some Copperhead Squats in cadence and then some plank stretching via right hand to right foot and then right hand to the sky, flapjack and then repeat.

    A route around the path (construction work is done!) took us to the pavilion for 20 step ups (each leg) and then WW2 in cadence (26 total). From there, we headed back to Hawkins.

    I only had 2.3 miles on my watch but you can’t trust GPS in a wormhole. Also cannot trust which Starbucks the group goes to since one is 1.3 miles away and another is 4.2 miles away. You take a guess which one everyone but me went to…

    Convergence tomorrow at 7. Also Circus will be open at 5:30 for a double dip or double fart sack.

    Happy New Year!

  • The Oyster – Not F3RVA’s Oyster

    Posted down range in Surfside Beach, SC at the AO – The Oyster, with 3 of the F3 South Strand PAX. Temperatures were much cooler than these beach boys are used to as they gave me crazy looks rolling up in shorts.

    Peaches had the Q and ran us through a chatGPT created workout with various exercises to spell out New Year in quantities of 26. Ended with a little jog and plank to close it out.

    Numbers, Names, Announcements, Prayers- Asked the PAX to pray for Wildcat.

  • The Beautiful Bridge

    What a wonderful morning for F3RVA, F3 The Bridge and F3 Charlottesville to converge on top of the hills of Buckingham County, VA! At precisely 7:30am, after meetings and greetings, and tummy rubs and ear scratches for the pups, the following is what most likely happened:

    COP on the basketball court after a lap jog around the lot:

    Dead Man Hang, Reach for the Stars, Helicopters, DQ’s, Ukrainian Soldiers, Imperial Walkers, Copperhead Squats, LBC’s, WW2 Sit-ups, Flutter Kicks and 1 Arm Circle led by Hardywood

    Mosey over to the large blacktop area for:

    Four Corners – Prostitute Style

    10 Merkins, 20 Jump Squats, 30 Monkey Humpers, 40 SSH’s

    Mosey back to basketball court for:

    2 x 20 Partner Leg Tosses, each pax

    Plank-a-rama

    Mosey over to driveway for:

    Touch-a-Tree

    Round 1: 5 trees or protrusions from the ground/Merkins

    Round 2: 5 different trees or protrusions/Squats

    Round 3: 5 different trees or protrusions/Burpees

    Partner up for 20 count Boo-Yah Merkins

    Al Gore

    Back to the blacktop for:

    Tug-O-War! (refereed by Mr. Davis)

    Round 1: Mix-n-match Team A beats Mix-n-match Team B

    Round 2: Mix-n-match Team B beats Mix-n-match team A

    Round 3: F3 The Bridge beats F3RVA really badly!

    Back to the basketball court for:

    5MOM

    Each pax picked an exercise that we did 10 of in cadence.

    Time up!

    Numbers, Names, Prayer Requests and Praises

    YHC took us out!

    NMS:

    We could not have asked for anything more than what we received this morning! Great weather, awesome fellowship, and, most importantly, helping our F3 The Bridge brothers see the light of a new day (and the light at the end of the tunnel.) These five men brought their A game right out of the fartsack this morning! They also brought joy and humility to us, which was much needed for YHC.

    If you haven’t been, you need to go! It’s as simple as that. A lot of us advertise The Bridge at the end of most of our backblasts, but then it ends there. Follow through and go!

    Also, I have two words for you: Cumberland Diner!

    We need someone who has been at least one time to sign up to Q for January. See Upchuck.

    F3RVA – this thing that we share is not about you, it’s about everyone and everything else.

    Kubota

  • Running! plus Accountabilty Dora

    13 of Westhoes finest gathered to see how far Gomer was going to run today. Acording to our Krav Maga friend and the friendly dog walker, this is what went down, more or less.

    Welcome. 8 Burpee start. Disclaimer. Move to COP.

    All exercises in cadence. 50 Mountain climbers. 50 LBC. 10 Don Quixote. 10 Turn n bounce. Arm circles 10 small, 10 big, reverso, overhead claps, seal claps. 10 Mercans. 10 Shoulder taps. 10 waist taps. 10 ankle taps. 10 foot taps. 10 kick throughs. 10 tony hawks. Run around lot.

    15 LBC, 15 right leg straight, 15 left leg straight, 15 both legs straight, 15 45 degree legs, 15 90 degree legs. 15 flutters, 15 Hello Dolly, 15 Rosalita. 10 APD. Tuscaloosa stretch. 15 sumo squats. 10 split squats each leg. Run around lot.

    Accountability Dora, 2 pairs of 2 pax- add the smallest number from partners on each iteration. 100 decline mercans with feet on concrete barriers, 200 dips, 300 LBC with feet on wall. Sumo squats for the six and for time.

    YHC took us out. Prayers for healing, travelers, and those looking for work. Coffeeteria at Starbucks with about half the crew.

     NMS – tclaps to Fudd for showing up early AND doing a few laps to get some extra cardio in. Great to see Wojo back out.

    Thanks for letting me lead.

    GET SOME!

  • Last RR for 2025

    YHC showed up to 3 brothers ready to run or ruck for the last workout for 2025 for Raider Run Ruck.

    Bam ran the farmhouse loop in Kings Charter logging in 4.5 miles.

    Yardsale, Bulkhead and YHC rucked 2.5 miles going through Honey Meadows loop.

    Numberama/namerama – Yardsale took us out in prayer.

    Great workout this morning gents! See you in the gloom soon! Cheers…CB!

  • 2 Kettlebells Will Do!

    2 Mammoth Men emerged from the frigid gloom to warm things up to a 70 and sunny kettlebell beatdown! Here’s what the owls witnessed during this Q Potato!

    Warmarama OYO in the parking lot and get in some mumble chatter,

    Take up our KBs and head for the hill- Carry your KB any way you choose while walking down and Bernie back up 20x – hit the deck for 25 merkins to warm up the upper body.

    Center Field KB Swap – 1st Round – 4 Sets – PAX travels to goal line with KB – Perform 20 Monkey Humpers – Travel back to center field w/KB and perform 30 SSH’s

    2nd Round – 2 Sets – MoT / I Am The 3rd – 20 Curls

    3rd Round – 2 Sets – MoT – Single arm OH carry – 20 Pull Through Merkins.

    Tricep extensions back to the lot.

    CoT – Announcements – Convergence this Thursday 0700 at Dogwood Dell

    Frozen Triangle is on the horizon! Forgot to mention this from yesterday, I dont think YHC will be getting a returning Q request this year. 😂

    Prayer Requests – prayers for my sister in law Callie – my wife has planted the seed of her story with Jesus into conversation, praying that blossoms into a relationship with God.

    Prayers for Commandos daughter for safe travels as she makes her way back down to GA and Florida. Also Commandos son starts his career today, praying for big things to happen for him.

    Commando closed us out in prayer.

  • Where Are the Spiders?

    No Q, Small PAX, No Problem.

    Over the Bridge to the Z Dam, Reverse Split Back

    Numberama, Nameorama, COT

    MOLESKINE

    What YHC thought might be a brisk mosey/ walk, turned into 5 plus miles and a 5k PR (at least for 2025) thanks to Chippendale’s arrival.  No rest for the weary afterall.  Happy New Year.

    ANNOUNCEMENTS

    Breaking Bread – see Oyster for January

    Convergence – 0700 New Years Day at DogPile

  • Blackbeard’s Revenge in Murrells Inlet

    Posted down range with 14 of F3 Grandstrand PAX members for a cooler than usual for this area beatdown. Jeter was on the Q and brought a Four Corners prostitute style workout with 2 burpees, 4 squats, 8 LBCs. Double the quantity at each corner. Moved to bear crawls, merkins and WW2s on the basketball court. Numbers, names, announcements and prayers. Looking forward to posting a few more times this week down here!