Category: Richmond, VA

  • One Short

    13 foot-soldiers (no horseman today) reported for duty in sunny and 70 degree rain showers to splash a rectangular tribute to a fallen F3 brother.  Here’s how it went down:

    All runners headed north on Westmoreland.

    4 Milers took a right on Grace to Malvern
    5 Milers took a right on Jacques, another right onto Dabney and then to Malvern
    6 Milers took a left on Dabney, pushed forward two blocks and backtracked south on Dabney to Malvern

    All groups headed south on Malvern to Cambridge, curved on Cambridge to Berkshire, and then home on Commonwealth to MM (except the Q, who took a wrong turn, caught up with TYA, and joined the handful of PAX to get lost in their own Q).

    Mumblechatter:

    We lost a brother this week, F3 name Cheech.  In place of the normal mumble chatter, Q encourages all PAX to take a minute to pray for his family, friends, and colleagues.  Part 2 of Q’s suggestion is to put down the phone, i-device, remote control, or keyboard…go hug your wife, kids, girlfriend, parents, dog (I hate cats), or whoever, and let them know you appreciate them in your life.  Thank them for making you better.  Q out.

    Announcements: 

    Last week of C’ville.  Be ready 5:45 a.m. Saturday for the clown car.  Contact Lab Rat or Honey Do.
    BRR…T minus 76 days and counting…starting training now.
    Speaking of which…Wednesday hill runs.  Go.  Run.  Grow.
    VQ Week…sign up now.  This requires: 1) being able to count aloud to three, and 2) being willing to put yourself out there…piece of cake, get your first time behind you, and all the rest are easy.  You can do it.
    Golf Tournament: August 7.  Augustine Golf Club, Stafford.  Clown car.  Fundraiser for Guadalupe Free Clinic.  Sign up with UpChuck (timnee@gmail.com)
    Two Can reminds everyone…”Don’t deny the facts.”  The man can swipe right with the best of them.

  • Twin Team’s Version of a 40

    6 soldiers assembled in the pouring rain for a SOJ beatdown that went something like this

    THANG

    COP: SSHs, DQs, mosey to shelter for a false sense of security, LBCs, BoxCutters (fast & slow), Merkins

    Mosey across Robious to Twin Team cul-de-sac for quick COP: SSHs

    Twin Team 40: 40 strides up Twin Team, stop, walk back to 6, perform exercise medley. Repeat until entire PAX ascends hill.

    • Strides were mostly running but also included lunges and bear crawls
    • Exercise Medley was mostly 5 Burpees, 10 WWIIs or Hello Dollies, 15 Merkins or Carolina Drydocks

    Time check at top was after 6am.

    Begin Descending.

    • Strides alternated between Bear Crawls and Lunges (forwards or backwards)
    • Exercise Medley alternated between 25 Hello Dollies or 25 LBCs

    Audible called 1/3 of the way down

    Mosey to Twin Team cul-de-sac for quick COP: SSHs

    Mosey back to Beattie Weaver. Plank then COP: Capital Letters oyo, American Hammers ic, 20 WWIIs oyo

    COT: McRibb took us out

    NM
    YHC had plans to incorporate some music this morning, but the rain foiled that plan.

    Instead, YHC thought it was time to introduce our New Market brothers to the entirety of Twin Team’s namesake.
    THAT took longer than expected. Yowzer.

    The PAX impressed YHC with the effort put forth to ascend that endless hill. More importantly, the PAX impressed some lovely ladies walking by while bear crawling back down Twin Team. Respect. Gumbo falsely identified one of the walkers, and suggested “We should get Andy out sometime”. The lovely lady was confused and confessed she didn’t know “Andy”. YHC was confused. Rosie was confused. Marmaduke, Tatu & McRibb were confused. It was awkward, like an Anti- or Bizarro-Hi-Roger situation.

    Announcments

    VQ Week next week – get out there and support our VQs, including Wilson @ NoToll (?)

    July 11 – NoToll will not be held at Huguenot Park, and will instead by held at Robious Middle School at the Huguenot Little League fields for Gumbo’s 2nd Annual All Star Tribute

    SOJ will be taking over all workouts for a week in August. Boom!

  • Bruce Lee ain’t got nothing on you

    14 Davillians (including 2 FNG’s) showed up on this raining morning to workout on those abs

    This is how it went down:

    Mosey around the church to pick up any FIFO’s. Wait MudFace is on time today so no FIFO’s!!

    COP (all IC)

    • SSH
    • ATM’s
    • LBC’s
    • Arm Circles

    Mosey to the pavilion

    Aiken Legs

    Sets of 20, 10, & 20 of the following:

    • Squats
    • Box Jumps
    • Lunges
    • Split Jacks

    Captain Therkin

    Cousin of Caption Thor. Done in a 1:4 ratio. Complete 1 WWII Sit-up then 4 American Hammers followed by 5 Merkins. Rinse and Repeat with 2:8 ratio and 5 merkins until PAX reached 10:40 ratio and 5 merkins.

    Bruce Lee

    A set consisting of 6 ab exercises:

    • 20 American Hammer
    • 20 Leg raises
    • 20 LBC’s
    • 20 Heel Touches
    • 20 Crunchy Frog
    • 20 100’s.

    Rinse and Repeat  total of 3 sets. 30 count rest between each set.

    Mosey back to the SF

    Ring of Fire with 10 Merkins

    Numberama, Namerama, Wild Thing took us out.

    MOLESKIN

    YHC wanted to change things up at The Creek today. After Boom-Boom’s bear crawling explosion yesterday, he felt another day of abs was needed.

    Most of the PAX had arrived before 5:25 and YHC was surprised too see them out of their cars ready to go. At 5:28, MudFace showed up! MudFace had been MIA for last 2 weeks so I guess he had plenty of rest to be able to show up on time (for once).

    The rain got heavy at times, but since YHC had already planned this ab workout the PAX was happily spared from the elements (a little bit) since most of the workout took placed under the pavilion. They were however, not singing YHC praises once we started Captain Therkin and Bruce Lee!

    Mumble Chatter was heard in different languages today. Wild Thing was speaking in Spanish and Russian while I believe Emoji was speaking in Germany. Not sure what was being said but probability more dislike of the workout.

    Boom Boom was super excited to be doing abs today. I guess those triple hates boys out there have all the energy in the world.

    Welcome to Recess & As You Wish. Glad to have some 2.0’s join the Friday DaVille crew!! Hope to see you out again soon!

    ANNOUNCEMENTS

    • First Thursday in DaVille coming up on July 6th – See Spit’s pre-blast
    • Prayers for our fallen F3 brother Cheech, his family and the @F3LexSC PAX (pic below showing our respect by going sleeveless)

    SPIT ON THAT!!

     

  • Bear Crossing

    7 brave souls gathered, planted two flags, and mentally prepared for the fun time to come.

    COP

    All exercises IC x 10

    • Side straddle hop
    • Merkins
    • WWII sit-ups

    Mosey to grass strip.

    PAX partner up and pick each other up. The carrying partner runs to the determined stopping point, does five squats, drops their partner and begins doing merkins. The carried partner sprints back to the start, bear crawls back to their partner and picks their partner up. The cycle continues until each partner has gone three times.

    Mosey to the hill top of the little valley by the playground

    PAX prepared themselves for the final step in their transformation into bears and then began bear crawling down into the mini valley, backwards bear crawling up the other side, twenty American hammers, bear crawling back down to the valley, backwards bear crawling back up to the start, and then twenty flutter kicks. Repeat until your inner bear comes out (which should be about three times).

    Mosey to the playground

    PAX made a group of three and a group of four and found a spot to do pullups on the playground. An alternating pull-up period of seven was conducted by the group of three and a pyramid of ten was conducted by the group of four. Man one of each group does one pullup to start, man two does two, man three does three, and the group alternates until they have gone up to their number and back down.

    Mosey to the flags.

    All exercises 50

    • WWII sit-ups
    • Heels to Heaven
    • American hammers
    • Flutter kicks
    • Elbow plank 1min

    Numberama, Namearama

    Abacus took us out…

    BTW – The mumble chatter was loud and frequent. As a millennial I was astounded by the complaints coming from the old geezers.

    Can’t wait until next time,

    Boom Boom

  • PreBlast – First Thursdays in DaVille

    The DaVille PAX would like to invite everyone in F3RVA for the first ever First Thursday in DaVille

    Meet @ 6pm at Atlee High School (9414 Atlee Station Rd, Mechanicsville, VA 23116) (the location of DaVille on Tuesdays) in the teacher’s lot behind the school.

    We will be playing Ultimate Frisbee (F3 Style) for about 30 to 45 minutes then will head over to COTU (11293 Air Park Rd, Ashland, VA 23005) for some brews (Food Truck(s) will be there as well).

    2.0’s and M’s are welcome to join!

    Hope to see you there!

    SPIT ON THAT!! 

  • Next Stop, Lady’s Lingerie

    19 men entered the gloom to start the day by working up a good step.  This is what went down:

    Mosey to far corner of school grounds for quick disclaimer and straight into the workout.  10 merkins and run to corner at Cary.  10 LBCs.  Continue to run Cary around school grounds to next corner.  10 Caroline Dry Docks.  Continue run to Grove corner for 15 flutterkicks.

    Mosey to blacktop near flags for The Escalator.  Floor 1 – run to fence, 5 merkins, run back.  Floor 2 – Floor 1 +Run backwards, 5 LBCs, Run backwards. Each successive floor you complete the floors below.  Floor 3 – Kareoke and 5 WWII situps, Floor 4 – Lunge, Floor 5 – Polar bear down and run back.

    Mosey to corner of track for Progressive Four Corners. Corner 1 5 boxcutters, 10 merkins, 15 WWII situps, 20 flutterkicks.  Increase exercise count by 5 at each corner.

    Mosey to tennis courts for 1 Suicide.

    Mosey back to the flag.  Numberama, Namearama, TYA took us out with thoughts and prayers for F3 brother (Cheech, John Flanagan) in SC who was hit by car while running.

    NMS – What better way to start a humid day, than with a beatdown that kept the PAX moving the entire time.  YHC selfishly wanted to test the legs this morning after last nights Hill Run, in an effort to prepare for the BRR.  Mission accomplished, as I am typing this, my legs are smoked.  The PAX can thank Cottonmouth for The Escalator returning.  Yesterday morning at WDOG, he was talking about his first F3 workout, where The Escalator was introduced to F3RVA.  He said he was smoked then, but he crushed it this morning.  Great work Cottonmouth.  When YHC started the beatdown without a COP, the PAX was confused with TYA asking about the warmups.  YHC response was 10 merkins and run a city block.  The PAX caught on quickly and we still made a big loop around the school grounds.  (Sort of like a COP.)  With the constant movement involved in today’s beatdown, not much mumblechatter from the PAX, but everybody crushed it this morning.

    Welcome to Flat Tire (FNG).

    Circle K

  • Record Day for Kettle Bells

    11 Brave Souls gathered on a cloudy first day of summer for a Kettle Bell workout.

    Started off with a mosey to the front of the school to warmup.

    Warmup:  20 SSH, 20 Merkins, 20 WWII Situps with your bell and arm circles – 10 forward large then 5 small and reverse.

    The Workout:

    Partner Up – one swings kettle bell (switching arms when they want) while the other runs a lap around the bus loop.  Each partner did this 5 times.

    4 Corners of the Bus Loop, lunging between in a group.  1st Corner – 20 Goblet Squats (4 count), 2nd corner – Approximately 20 Boat – Canoe’s (until QIC was worn out).  3rd Corner – Turkish Get Ups – 5 each side.  4th Corner – 20 Cleans – each side.

    Lay on ground on your back with head over curb (I’m not sure what this is called).  40 reps of lifting kettle bell from ground above your head to your chest.

    Kettle Bell Lunge Press – 20 each side

    Sit in Circle with backs to each other.  Pass kettle bells to your left – twice around the circle.  We kept passing until everyone got their bell back which took a while.

    Mosey to the flag for ring of fire with 5 merkins each.  Spit cranked them out one handed – very impressive.

    Numberama, Namerama, Anouncements.

    VQ is coming up next week.  After some encouragement, we believe all spots are full.  Reese Strong 5K is coming up in September.  Phonics is heavily involved with this and we plan to field a large group again.

    QIC took us out with a prayer.

    This was the largest group we’ve had for a Kettle Bell workout and is hopefully a sign of things to come.  The smallest member posted today with the largest Kettle Bell and didn’t miss a beat.  Some comments were made regarding compensating for other deficiencies but Helix knocked it out of the park.  Nice job gentlemen and it was my privilege to lead you today.

  • Taking advantage of Daylight

    A Super Seventeen sauntered in to Wdog on a beautiful morning in the Gloom. With a Charlotte visitor the PAX took on parts of the AO we can only access at 5:30 on this longest day of the year:

    COP – SSH , Merkins, Box Cutters, Freddy Mercurys, Imperial Walkers, Don Qs.

    Mosey past pull-up bars, down Pipe loop hill for Pipe-Smoker loops- Run up Pipe loop to Pull-up bars, 10 Pull-ups, run down hill, 15 Burpees. Repeato 3 times.

    Various exercises waiting for 6- Merkins, Lbcs, etc.

    Mosey to Love Hill- mix of Bear Crawl and run back to the flag.

    COT and Toga took us out.

    NMS- Good to have Astrovan in town from CLT. Apparently Wilson in his Charlotte travels told him WDOG is the AO to hit on Wednesday.

    YHC has wanted to try this pipe-smoker loop for a while and has been waiting for the longer days to try it out at WDOG over Dogpile. Partly because of the smaller PAX on the trail , but also at WDOG TYA would be in attendance to experience the hill trail fun.

    Upon YHC’S explanation of the loops many of the Pax expressed dismay with YHC’S plan. Maybe that is a good sign? All YHC knows is Saab would have loved this had he not been injured. Plus this was great BRR practice so those doing the BRR you’re welcome…

    The last set of Pull-ups saw another pay 2 play group doing their own COP near the Bars but they played nice and left us alone, maybe because the PAX looked so angry and unhappy by the 3rd loop. YHC had the “We’re done here” comment locked and loaded but went unused.

    The 3 loops took much longer than anticipated so we just headed back. To allow for Saab to beat us back to the flag we added the Bear crawl up the hill to let him get a lead on the PAX.  You can thank him for that part.

    Announcements – New F3RVA website is coming July 1. ALL PAX should post a BB or Comment to help Splinter track you down for the change over. Twocan is struggling with the commenting part, maybe the new RVA site can have a Swipe Right feature added, maybe pull up the Q list for each day’s AO options and you can swipe left or right to find your perfect daily beatdown match…

    Silent Assassin signing off.

     

  • Workout 1000 – Sounds easy enough!

    We started in the rainy gloom on this cool morning.  12 Pax took on the mid-week beatdown.  They started off bright eye with laughter and jokes full of energy and ended with laughter and jokes dripping with sweat and groaning.  This is what I love about F3.  It’s all about pushing yourself to be better and these men did that today.  It was also good to have two F3 brothers from VA join us this morning.

    I shared the disclaimer and it was GO Time!

    Warm Up

    • SSH x 15
    • Cotton Picker x 15
    • Merkin x 15

    The Thang

    Due to the rain, we did an indian run to the playground shelter. Here is where the fun began.  We broke out into two teams and the Team 1 competed against Team 2 with a jump rope contest to 100.  Two Pax would see who could get to 100 first while the rest of us did the following exercises: Burpees, Diamond Merkins, Reverse Lunges, Leg raises, Seal Jacks, Superman, Mountain climbers, Prison squats plank pushups and terminators. If your team lost than you had to go out in the rain and do pull ups while the winners stayed dry and planked.  This was round one.

    Round Two

    The warm up was over and we did a repeato x 2 with 10 seconds in between each exercise.

    Round Three

    • 50% sprint up the high followed by 10 LBCs
    • Quadraphelia up the hill

    Mosey back to Mary 

    Mary

    Low fludder x 10

    X’s and O’s x 20

    Leg Circles with partner x 20 reverse 10

    Plank Jacks x 30

    Announcements

    #SpeedforNeed race on July 7th in the evening

    Wilson has the Q on Friday at Comanche

    Moleskin

    We missed a few of our regulars to due to vacation and traveling for work.  Safe travels to them.  Get well soon Genie and Tugboat.  We miss you guys out here.

    In case you missed it.  We tried out Wilson’s virtual girlfriend… You had to be there:)

    Churchill broke the record for the longest 10 count.

    It was an honor to lead the Pax this morning.  Continue to be the light in the world!

  • Hot and Heavy in DaVille

    15 stout, including one FNG, gathered in the Daville humidity to sweat it out. We planted a virtual flag, and Hat Trick took charge.
    COP
    All exercises IC X 15:
    Don Quixotes
    LBCs
    Merkins
    Flutter kicks

    Mosey to dirt track for Four Corners. Exercises were burpees X 10, pull-ups X 15, WW II sit-ups X 20, Merkins X 25. Rinse and repeat.

    Mosey to playground for triple-check. First man holds plank with feet in a swing. Second man hangs from monkey bars. Third man runs to the next playground, does five burpees, and runs back. Hat Trick modified triple-check to two rounds in light of the time.

    Mosey to parking lot for five minutes of Merkins and/or squats OYO.

    Back to the flag for hot potato MOM. Exercises were American hammers (Helix), Freddy Mercurys (Cosmo), and heels-to-heaven (Spike).

    Numberama, Nameorama, Announcements, YHC took us out.

    Announcements

    * ReeseStrong 5K September 16th. Online registration should be open next week.
    * VQ week is next week.

    NMS

    Hat Trick will be on a mission trip next week, so he stepped up to take on his VQ today. We trotted in to a full parking lot. Questions were asked about who was QIC. Several of us turned a bit pale – even those of us in the know – when a 5-minute miler said, “Let’s mosey”. Hat Trick knocked off a flawless COP, although this may have been the first time Don Quixotes made YHC short of breath. On the way to the track No Idea confided he tweaked his ankle, but that didn’t hold him back from gutting out Four Corners. Phonics took the lead and came back to pick up the six.

    YHC was impressed that Hat Trick was mindful of the time to call an audible and cut the triple-check short. YHC was going to collapse off the monkey bars at that point anyway. YHC brought up the six heading to the next exercise and missed the gist of Abacus’s and Phonics’s story-time-while-holding-Al-Gore, but Hat Trick regained control, and led us to five minutes of pain.

    Boom Boom congratulated Hat Trick for his well-designed work out by splashing Merlot in nearby shrubbery during COT. Boom Boom told me he attributed this display to “too much standing around”, so we should probably push him a bit harder next time. As we reflected on Boom Boom during our jog back, Hat Trick’s only comment was, “That guy is ripped!” Indeed.

    Welcome to Slimer! Way to work through a particularly humid beat down.

    Humbly submitted by Helix