Category: Richmond, VA

  • Quiet morning in Rountrey

    8 men met in a neighborhood pool parking lot to see what “Jabroni” had in store for The Alamo crew and this is what transpired.

    Mosey back and forth in the Parking Lot and complete a COP.

    Mosey back to the Parking Lot entrance and complete a 6 Mailboxes forward, 1 back and then complete 15 of an exercise and 10 of another exercise. Various exercises (SSH’s, LBC’s, Merkins, HMR’s, Squats, Imperial Walkers, WWI’s, WWII’s, H2H’s, Pole Smokers, Carolina Dry Docks, Derkins, etc.).

    We moseyed left on Graythrone, right on Litton, left on Endstone. We took a detour onto the trail by the lake and went up the trail and then back and then completed our journey down on Endstone Trail, left on Port Savage, then right on Rankin to finish our loop.

    Announcements – Breaking Bread is open the end of January (the last Saturday and Sunday of the month). New Years Day Convergence Thursday 1/1 at Dogpile at 0700.

    Prayer Requests – continued prayers for Wildcat and Charlotte (my M’s Cousins Daughter). Wildcat is headed to Fairfax on January 6th and then begins a new regimen on January 13th. Charlotte was in Cleveland at the Cleveland Clinic the other week, but she’s back home now.

    NMS – very quiet Pax this morning. Other than diligent counting during the COP the Mumble Chatter was minimal until we turned onto the Walking Path the chatter started to come to life. Wildcat was sharting the entire time, prayers for his Skivvy’s.

    It’s been a while since YHC has been to The Alamo. YHC was glad to see an empty Q sheet on Sunday evening.Thanks for having me out.

    PS – Happy Birthday to Matlock

  • Rock of Ages

    A handsome 8-PAX rolled into a balmy 50’s and breezy Huge Bells to follow a sleeveless Q into the gloom rockin out the top songs from 30 years ago. Key Takeaways:  Dealer likes to hold small things to make his hands look bigger. Machinehead’s side hustle is a messenger angel. Blank Space admiringly noted he’s never been to an AO with both hot coffee and music to follow. Snuff can’t be beat at KB rep speed. And here’s the meat of the story:

    The THANG: 

    WARMERAMA: 

    • Breathless run around the knollercoaster
    • Circle up an put on the music – top hits from 30 years ago (1985)
    • Welcome & Disclaimer
    • Warm-up Reps – a few IC without KB’s, then not IC but with the KB’s – completely randomly made up by YHC on the fly

    LIGHTPOLE ALLEY:

    • Mosey down to the Culdesac stopping at each of 12 lights to complete reps. Alternate every other light doing x5 reps of Side Swings (ea side) and x5 reps of Racked Side Lunge (ea side).

    CULDESAC RING OF FIRE:

    • Circle up for variable KB reps called by each successive PAX around circle
    • Long mosey back to the base of Love Hill

    LOVE HILL C.M.I.Y.C:

    • Partner up, each partner completes each round exercise before moving to next round
    • Round 1 – P1 walks backwards up hill holding KB overhead while P2 completes x10 KB swings then runs to catch up and switch
    • Round 2 – P1 lunges up hill with KB racked in front while P2 completes x10 WWII Sit&Press then runs to catch up and switch
    • Round 3 – P1 bear crawl drags KB up hill while P2 completes x10 Squat Thrusters

    25’s:

    • Stop at each lightpole to complete x25 reps, first to 25 calls it quits for all – basically Snuff finished first every time…

    COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Awesome group this morning for a very unseasonably warm workout. YHC was gonna play the top hits from 2025, but was so disgusted by the playlist we went back 30 years instead – ended up reminiscing about an hilarious movie from 2012 “Rock of Ages” – gotta see it. PAX got a decent swolt by the end of lightpole alley, and the other COP’s were a decent challenge as well. Snuff takes home the prize for finishing first on all the 25’s – just grateful we didn’t do 25 KB Burpees! Dealer’s lumberjack hands look massive holding the tiniest Yeti coffee mug you’ve ever seen. Bring your kids to New Years Convergence – maybe we’ll set up a 2.0 fight club after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 01/01 – 7am Convergence at Dogpile

  • Sequel of Going Hard at

    3 New Kent Lumber Jacks emerged for the final Lumberyard of 2025. Beaver was proud to lead the way!

    Mosey to the E Helipad for some Shwarmarama!

    • Deadman Hang
    • Arm Circles
    • Imperial Walkers
    • Wilson’s Wife
    • Roscoe’s Wife
    • Quad Streches

    Mosey to the ODG for CoP1 – 369 – 5 Sets – Pull-ups / Dips / SC Ab Clappers

    Just the Tip – Mosey the tip of the trail – Stop at trail sign for 20 Merkins. Stop at another trail sign for 10 Slow Count Freddie’s and 10 Regular Freddie’s. Stop at last trail sign for 20 Monkey Humpers. Continue on back to the ODG for another 5 sets of 369’s

    CoP 2 – Pinball Lt Dans – at the end of the parking lot zig zag across parking lot to every tree or set of bushes and perform 3 Lt Dan Jumpers.

    CoP 3 – Curb Crawl – snake the parking blocks performing one Merkin at each block. Once out of parking block, bear crawl to the other side of following curb and repeat.

    CoP 4 – 5 Minutes of Jericho – Walls of Jericho but core/ab exercises only.

    BTTF for CoT

    Announcements – Convergence 1/1/26 / 0700 / Dogwood Dell

    Prayer Reqs – Commando’s son gets into his first career, prayers it goes well for him.
    Commando closed us out in prayer.

    It was an honor to lead you guys yesterday! Thank you for coming out!


  • Ruck or Run

    Pool Boy Rucked, and YHC Ran.

  • The Force is Strong With This One

    4 Gloom Warriors (1 FNG) Made it to Rockwood Park for the final edition of Rocknroll in 2025. We had Pierogi, SOJ’s most consistent weekend warrior. Then Pool Boy, who hasn’t been seen at Rockwood in over a year. YHC, and Yoda, our FNG.

    Things started at the basketball court, with the standard warmarama.

    COP 1

    Suicides.

    10 merkins at Quarter, Half, 3 Quarter, and Full court. 20 LBCs every time at the baseline.

    Mosey to Quadzilla’s Hill, with a stop for some chair dips on the way to the hill next to the concession stand.

    COP 2

    Elevens

    Run to the bottom and 10 squats, Bernie up to the top for 1 merkin.

    Mosey to the baseball field, with a stop for some Pole Smokers on the way.

    COP 3

    7 of Diamonds

    7 Box Cutters at each base

    Bear Crawl to First, side shuffle to Second, Crawl Bear to Third, side shuffle home.

    21 second planks at each base on the second round.

    Mosey up to the summertime parking lot, where a whiteboard just happened to be ready.

    COP 4

    F#%K Cancer

        Flutter kicks  x20 DC
    V Ups.             X10
       Commando Jacks x10
       Kraken Burpees (Burpee with 3 Merkins) x10
             Commando Jacks x10
        1   All you got Run the length of the field and back
    lt. daN   x10
            Commando Jacks x10
          LEgo Mucho x10 narrow, wide, regular squats
            Run the length of the field and back

    Mosey back to the flag for some Booyah Merkins and Bro code WW2s

    Great to be back out at Rocknroll. I have to give the M credit for the EH on Yoda.

    Please keep my parents in your prayers, as my mom starts chemo on Monday.

    Everyone have a safe and Happy New Year! It was my privilege to lead.

  • Cinquenta e tres

    Four gathered this morning at Atlee High School for a non-themed birthday celebration that went like this:

    Mosey to the Atlee High School entrance

    COP: Invisible Jump Ropes, Helicopters, Don Quixotes, Arm Circles, Reverso, Ball Dippers, Merkins, American Hammers, Heels to Heaven

    Mosey to the bus loop entrance to Atlee

    Tabata – 5 rounds

    • Round 1 – One legged lunges, other leg
    • Round 2 – Half Burpees, Synchronized Mountain Climbers
    • Round 3 – Freddie Mercuries, Flutter Kicks
    • Round 4 – Merkins, Dips
    • Round 5 – Burpees, Donkey Kicks

    Mosey to basketball courts

    For 10 minutes, do as many rounds as possible of the following: 5 Pull-Ups, 10 Merkins, 15 Squats

    Mosey to VSF for 2 Minutes of Mary: LBCs, APDs, Rosaletas, Hold 6 inches for count down from 30.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out

    NMS:

    Always a great way to start a Saturday at an F3 workout. For YHC’s birthday Q, it was nice to keep the milage low and keep the PAX together with much mumblechatter throughout the bootcamp. The 4 of us were joined by Lab Rat at the Local Cup.

    It’s hard to believe that YHC has had 10 birthdays since joining F3 back in 2016. F3 helps me to prepare for the next year during the COT. It somehow makes it easier to grow old.

    The backblast title is a shout out to YHC’s daughter who is living in Spain until June but having a great time.

    I’ve proved that you can teach an old dog new tricks by being able to navigate the changes of the new F3RVA website.

    Announcements: New Year’s convergence – January 1 at 7 AM at Dogpile.

    Gotta Run!

    Phonics

  • Where oh where did our little Hitch go?

    0600 and 7 second YHC hops out of the car to 4 waiting Pax members and we start out on a journey reminiscent of the recent Upchuck non-sensical Q. We stop on the opposite side of the Boulevard to do a COP because Oyster said “if Hitchhiker shows up late he’s never going to find us” a few minutes later (0605?) a lone headlight comes in to the parking lot, it was Hitch.

    We continue our COP and apparently Hitch made a bee-line for the Carillon because new never saw him. We moseyed back over the warm up Circle and hollered his name but we quickly gave up and continued back on our original journey.

    We moseyed and every 1/4 mile we stopped and did 10/20/30 of various exercises. We saw roughly 20+ Deer on our journey and covered 3 miles. Hitchhiker was found wandering with 8 minutes left.

    Announcements – Breaking Break is open for January, New Years Day Convergence at Dogpile at 0700

    Prayer Requests – none

    NMS – fun morning covering some rare territory, glad to not be alone

  • Farewell to 2025

    14 noble warriors shaked off the Christmas fart sack to celebrate all that was great in 2025.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
    • Burpee march – burpee each parking spot (about 13-14) chased with 20 LBC and 25 APD; rinse and repeat for 3x
    • Mosey to the turf field to celebrate 2025 – run the length of the field with 20 reps at one end and 25 at the other; 12x for each month of 2025
      • HRM
      • WWII sit-ups
      • Squats
      • CDD
      • H2H
      • Monkey humpers
      • Chuck Norris
      • Side crunches, each side
      • Jump squats
      • Merkins
      • Irish hammers
      • Squat thrusters
    • Cool down with a 4th quarter of 20 LBC, 25 APD
    • Mosey back to the parking lot for one iteration of 15 wall sits with air presses, 20 leg lifts, and 10 Mike Tysons
    • COT with YHC taking us out

    Time to celebrate 2025 – several PAX members reached respect and Fireman Ed kicked cancer’s @$$.  Grateful to that this PAX of immense respect was healthy enough to post regularly. 

    Party tonight to celebrate Fireman Ed.  Convergence on Thursday at 7 am at Dogpile.

    God is good all of the time!

    Attila

  • HIM HIM CLOWN

    The Bon Iron gang hopped aboard the DTH Pain Train, everyone with freshly pressed F3 t-shirts and full of enthusiasm for some new ideas. Accompanied by some fine alt/rock from the end of the last century, here’s how these SIX HIM’s conquered the hard thing:

    The THANG: 

    WARMERAMA: 

    • ROCKIN BEATS ON
    • Mosey lap around the big field and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    COP #1:

    • Mosey over to the school for a WALLODORA
    • Partner up, one completing reps on the wall, the other bear crawling up the hill and crawl bearing back down
    • x100 Dirty Hookups
    • x200 Donkey Kicks
    • x300 Hoedowns

    COP #2:

    • Mosey around the school to a grassy spot
    • Partner up for PLT’s – x25 each for x2 rounds

    COP #3:

    • Mosey to the back lot for a LOT LADDER
    • Broad jump between 14 parking lot lines, completing escalating Squat reps at each line

    COP #4:

    • Mosey BTTF and spread out in a large circle in the field to play HIM-HIM-CLOWN
    • While the group completes called reps, one PAX makes the rounds similar to Duck-Duck-Goose, but saying HIM-HIM-HIM until he chooses his victim and calls out CLOWN! ….at which point the chase begins.
    • The loser completes x5 Burpees while the winner picks both the next exercise and who will be next to make the rounds. 
    • Various exercises included: WWII, Freddie Mercuries, American Hammers, Flutters, etc

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Well done fellas! That wallodora was a hell of a shoulder and quad burner and YHC was very impressed with the enthusiasm that accompanied efforts for Him-Him-Clown. Gotta give a shout out to SPINE for his superman efforts to catch and tag LWoods with a fully extended cheetah leap, and also to TIN MAN who is sneaky speedy! Appreciate having this AO close to home and YHC is planning to attend an Q here more often. Happy New Year fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 01/01 – 7am Convergence at Dogpile

  • Too Much Eggnog

    It was a quiet morning the day after Christmas at Satan’s Hill. YHC assumes everyone indulged in too much eggnog with extra bourbon. Thank goodness for Taziki showing up to take part in the following:

    Warmup with mosey in the parking lot and various IC exercises/stretches.

    COP1: Grabbed coupons and set them at the entrance to the parking lot. Started at the bottom of the hill. 4 stops on the hill to perform various exercises in a pyramid fashion of 5-10-15-10-5 reps. Stop 1 – Merkins, Squats, LBCs, Stop 2 – Curls, Lunges with coupon, American Hammers with coupon, Carried coupons to stop 3 – OH press, Coupon swings, WW3s, Stop 4 – HRMs, Firecrackers, Flutter Kicks, return to bottom of the hill while grabbing coupons to return to stop 2. Finishes with 2 minute to spare for a few stretches.

    Numbers, Names, Announcements (Bridge Sat), Prayers (Traveling)

    Hope everyone had a Merry Christmas!