Category: Richmond, VA

  • A Toast to Gypsy

    Runners, walkers, rucker, dogs united for various routes around Godwin HS.

    Here’s where the runners traveled:

    • R on Pump
    • R on Buffapple
    • L on Singingwoods
    • R on Brookmont
    • L on Cox
    • R on Cedar Knoll
    • R on Cottrell
    • L onto path through Deep Run Park until it dumps out onto the main road
    • 5s – L on Ridgefield, R on Falconbridge, R on Pump
    • 4s – R on Ridgefield, L on Raintree, R on Maremont, Circle Godwin

    Numberama, Nameorama, COT

    MOLESKIN

    The PAX hoped to raise a glass to Gypsy but the allure of the fartsack or perhaps wedding day jitters kept him away.  Alas, maybe we can roast, I mean toast, Pinto when the time comes.  As the darkness lingers, it seemed like a great day to go through the park, makes sense to YHC.  No one got lost enough that they didn’t make it back.

    ANNOUNCEMENTS

    Safe travels to Eqypt for Pigskin

    2nd F Lunch Tuesday the 14th noon

    Prayers for Ramp Build tomorrow

    F3 Recruitment efforts tomorrow – See Mr. Rogers or EF for details

  • 7 or 8 For Ruck N Run

    7 or 8 Men (the mind is the first to go) posted on a beautiful Thursday morning. 4 ruckers and 3 runners. Corned Beef lead the ruckers and the runners ran. I assume the runners went about 3.5 miles and the ruckers went 2 to 2.5. Corned beef and Mustang kept the ruckers going at a pretty good pace. We met back in the parking lot for numberama, namearama and the prayer.

  • 4 Corners of Pearsons Corner

    5 men posted on a beautiful fall 50 degree morning. Yardsale warmed us up with a mosey around the parking lot, hillbilly’s, SSH’s, LBC’s, hand release merkins, heels to heaven and probably a couple others. Todays challenge was to do 20 reps in each of the 4 corners and have each exercise be different. The 5 guys took turns calling out the exercises. We were running out of options we could think of when we ran out of time. We finished up with a circle of fire (10 merkins for each guy). Numberama, Namearama and Surf & Turf took us out. The mumble chatter was a lot of fun this morning. We learned a lot of things not to do or say to your wife but not many tips on what to actually say or do. Maybe next week

  • Kubota Potato

    Seven strong yesterday morning at the earliest original AO in the land!

    COP

    Hill Work

    Triangle Park Work

    Four Corners

    5MOM

    Numbers

    Names

    Announcements

    Gomer took us out!

    NMS:

    Fun morning. Glad I was able to hold the potato for 45.

    Kubota

  • Morning Beatdown: Four Strong at WDog

    Four dedicated regulars showed up this morning ready to work. Here’s how the workout unfolded:

    The Warm-Up

    We started with a mosey around the bird park, passing the pump house before heading to the bottom of the triangle. Once there, we knocked out our warm-up routine:

    • Deadman hang
    • SSH x 25
    • DQ x 10
    • LBCs x 20
    • Imperial Walkers x 10
    • Merkins x 10
    • WWII x 10

    Exercise #1: The Hill Challenge

    Three rounds of progressive work—10 reps, then 20, then 30 each round:

    • Run backward up the hill
    • 10 merkins at the top
    • Run to the stop sign at the corner
    • 10 squats
    • Run down the hill
    • 10 WWII sit-ups

    Exercise #2: The Caroline Tower 11s

    We moseyed over to the Caroline Tower for a classic 11s session:

    • Run up the stairs: 10 merkins
    • Run down the stairs: 1 WWII
    • Continue the ladder all the way down to 1 merkins and 10 WWII

    The Finish

    We moseyed back to the flag for some solid abs work, followed by a short and sweet meditation to close things out.

    Black Space took us home.

    Respect to the four who posted today. 💪

  • Blue Light Special

    16 average joes were joined by a special appearance by RVA’s finest. No strip searches were required but plenty of suspicious characters are now under investigation. Here is how things went down according to Florence’s body camera.

    Mosey down to the cul de sac (furthest point of the AO) with Florence joining us. Salutations and disclaimers were disclosed and warm ups commenced. Exercises included SSH’s, Helis, DQ’s, Dead Man Hang, Cherry Pickers, Ukrainian Soldiers, Copperhead Squats, Imperial Walkers among others. Good times, Good times. Florence had to disperse at this point but full post credit is given, hopefully any future speeding tickets by YHC will be overlooked in exchange.

    Wosey to the edge of the cul de sac for abtastic light pole 11’s. WWII’s and Heels to Heaven at each lightpole.

    Polar Lunges up the ramp (lunge walk with a squat at every 5th lunge) to notice the temptation of the open gate at the climax of the ramp. YHC avoided such seduction and proceeded onto the planned beatdown.

    Triple check was called with Hoedowns and Dirty Hookups. Timer tooth faries up the stairs and runs the loop.

    AG for the 6 at the top of the stairs.

    Dora in the Darkness was next up on the menu. 50 dips, 100 step ups and 150 incline merkins at the brick 1/2 wall. Timer runs to the flagpoles and back.

    Mosey BTTF for 60 seconds of plank, 6″, Yankee Aggressor & Southern Gentleman. Numbers/Names/Announcements/Prayers. YHC took us out. Make sure you compliment an outfit today.

    Announcements: NOJ leadership soak at Casa de DTH tonight. Come talk everything F3 in the hot tub of discussion. Suits are optional and seating is limited so arrive early. Good health and prayers for those participating in Grow Ruck this weekend in Cary, NC. Prayers for the furloughed workers during this uneasy time.

    NMS: PAX arrived to see RPD already onsite. Many anticipated another encounter with “Bobby” only to be relieved that Florence had paid a special visit to the Forge. Great to see him start the day (ending his) with us and provide tales from the streets. Appreciate his service and commitment to the community. Great numbers this morning with plenty of good chatter and chuckles throughout the beatdown. Plenty of mobility to keep the chill off. Great job today fellas. Thank you for the opportunity to spend the morning with you.

  • 14 Strong for a Morning Beatdown

    14 Strong for a Morning Beatdown

    Fourteen men showed up this morning ready to work, including Titan, a visitor from Charlotte, NC, and an FNG. Here’s how the beatdown went down:

    The Warm-Up

    We kicked things off with a mosey down to the parking lot at Movement Church, stopping for two burpees at each street we crossed. Once we arrived, it was time to get loose:

    • Deadman hang
    • SSH x 25
    • DQ x 10
    • LBCs x 20
    • Imperial Walkers x 10
    • Merkins x 10
    • WWII x 10

    The Main Event

    Exercise #1: We tackled a classic 11s routine—push-ups on one end, sit-ups on the other, with runs between each set on the fresh asphalt.

    From there, we moseyed up to the parking lot at Seventh Street Christian Church, hitting two burpees at each street along the way.

    Exercise #2: Time to bring the pain. Bearcrawl to the first light post and knock out 10 merkins, then run to the second light post for 20 merkins. Bearcrawl to the other end, turn around to the second light post for 30 merkins, then run back to the first light post to finish with 40 merkins.

    The Cool Down

    We moseyed back to the Mary Munford Elementary School for some abs work and a short, sweet meditation to close things out.

    Announcements

    Welcome to the F3RVA, Darkwing! We’re glad to have you.

    Reminder: There’s a workout called SCC (St. Christopher Country Club) every Monday at St. Christopher’s track. Come get after it.

    OBT took us out.

    P.S. It was truly a privilege to lead this morning’s beatdown. Thanks to all of you for showing up and graciously enduring what can only be described as my “creative interpretation” of a workout. Your willingness to suffer through my questionable workout does not go unnoticed—or unappreciated. You guys are AWESOME!

  • Living to fight another day

    Despite the early hour of 4am… two PAX in the predawn gloom in search of a few hours of miles for Big Rig, and 24 for YHC. We got a few laps in on some Brandermill paths. Some false starts and pit stops with bathroom trips and forgotten water bottles. Unfortunately YHC started feeling lightheaded and really out of it about 9 miles in. Pushed through and got in about 12. Decided to call it quits there and live to fight another day. Big thanks to Big Rig for continuing to stay with this broken down PAX. Also a TCLAPS to him for going out for one more mile to make sure he got in a half marathon.

    Lesson of the day was to take it easy during the week next time I have a long run planned for the weekend. That’s been difficult during ironPAX season. Thankfully that season is over just in time to taper.

  • Go to routes for some newbies

    a little smaller showing today than we have had in a while but double what we were a year ago. Always good to be out on the streets as we worked through the neighborhood past some of our fartsacking brother’s houses. Hmmm should we moon their houses? In the dark probably not worth it. We searched for the Halloween decorations and found one anxious to show off their displays. A fairly regular workout for us, 10 cul de sacs: 10 merkins 15 LBCs in each. Made it back a little early so ran the bus loop, another round of merkins & LBCs, run touch the bus back to flag, 12 round and then 5 burpees just for fun! 3.86 miles covered 120 merkins and 180 LBCs, good work from the pax. Thanks for letting me lead

  • Muzzling the Mumble-Chatter

    Tight circles had to be eliminated with a PAX of 23 at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • HRM
      • LBC
      • APD
    • AMRAP challenge – 5 exercises in 30 second increments, with 20 second of rest in 1st round, then reduced to 15, 10 and 5 in subsequent rounds
      • High pulls
      • Tricep press
      • Squats
      • Curls
      • KB swings
    • Run the bus loop
    • AMRAP challenge – Part Deux
      • Sit ‘n press
      • Overhead pulls
      • Skull crushers
      • Presses
      • Hammers
    • COT with YHC taking us out

    Great work from the PAX today.  This workout is a challenge with the sheer number in the PAX and the unrelenting mumble-chatter at commencement.  It does not help that the late arriving Fudd almost parked his big @$$ SUV in the middle of our circle to avoid having to walk to us.  However, as the workout gets into the reps and reduced rest, mumble-chatter begins to cease.  T-claps to Joey Chestnut and Mariner…no school yet up early to embrace the gloom.  Offshore and YHC are raising a pair of weak fart sackers.  They also did not shart their shorts.  Somebody check on Handshake.

    Several announcements.  Tables at the Suicide Awareness Walk and TLL this weekend.  They are building a handicap ramp for Friends of Barnabas on Saturday.  Sign up for the Bridge.  More details in Slack.

    Prayers up for the many of our friends in the PAX that are impacted by cancer and for those searching for jobs.

    God is good all of the time!

    Attila