Category: Richmond, VA

  • Reindeer Games Part 3 “The Finale”

    17 Regulars, including 1 2.0, and 2 returns from Part 1 and 2, put on their antlers one last time to deliver the Reindeer Games finale. The Shovel Flag was planted while Swirly keep a watchful eye by night and the festivities began:

    Mosey to the Carillon circle

    COP

    • SSH x25 IC
    • Invisible Jump Ropes x 20 IC
    • Don Quixotes x 15 IC
    • Crab Cakes x 15 IC
    • LBFC x 15ish IC
    • Arm Circles x 10 small x 5 big IC reverso

    Mosey to the side of the Carillon

    Donner’s Triple Check

    Chestnuts to the Wall
    Lunges up and down the Carillon
    Mtn Climbers
    3 Sets each

    Mosey to the rusty cages

    Blitzen loves the Rusty Cages

    Each PAX completed the following:

    • Burp-ups x 2, 4, 6, 8, 10
    • Jerkins x 2, 4, 6, 8, 10

    Mosey to the field in front of the Carillon

    Rudolph lights to way

    With a partner complete the following:

    • 100 Flutters
    • 150 Jump Squats
    • 200 LBC’s

    One partner is running across the field and back while the other completes the exercise the switch.

    Mosey back to the flag

    1 minute Superman

    Numberama/Namorama

    YHC took us out

    Moleskin

    YHC had been waiting a long time to finally Q at DogPile. He has made the decision over a month ago the best time was on Christmas Eve. Also to get fired up for it, test runs were needed. Thus the reason for the theme and 2 other prior Q’s at DVille and The Creek.

    The mumble chatter was ongoing mainly because LabRat finally decided to show up to one of these but also YHC feels the PAX was doing whatever they could get him off his game. He appreciates the effort!

    Many PAX members showed there disgust (cough Fudd) for doing lunges thus causing them to complete Chestnuts to the wall longer. Oh well they completed them anyways.

    BT point out that YHC was great Rudolph leading the PAX with is bright yellow stocking cap.

    YHC introduced another new exercise today called Burp-ups. This is a standard Burpee done (typically under monkey bars) where you do the Burpee, then when you jump you grab the monkey bar and go straight into a pull up. YHC will definitely be using this again.

    Great job McFalcon Crest! Only second time out and hit the ground running this morning. Hope to see you back soon.

    Announcements

    • CSAUP Saturday Janurary 21st. 9 to 10 mile run with short AO in between. 3 to 4 hour with cook out afterwards. See Circle K and more Pre-blast for details
    • LBC’s Monthly Challenge – Janurary. 10k is the Goal. See link below to sign up!
      https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=656233322
    • Trip to the Appalachian Trail on Dec 28th. Planning 18 to 20 miles, take about 5 hours. Meet at the Gum Spring exit on I64 (exit 159) at 6:30am. See LabRat or TYA for more details.

    YHC would like to thanks all of those that have encourage him to step up and Q at DogPile. 8 month ago when YHC first posting at a Men’s Retreat, he never would have imagine leading a group of men (mostly older and more fit than him) in workouts. Thanks again to all F3RVA PAX Members!

    Merry Christmas and Happy New Year!

    SPIT ON THAT!!!

  • The Obstacle Is The Way

    “The impediment to action advances action. What stands in the way becomes the way.” Marcus Aurelius

    Another rainy day greeted a pax of 1 in New Boston, TX.  Humidity and doubt were the entry fee for those in pursuit of glory.

    The Thang

    COP:  SSH, LBC, Freddy Mercury X 20, Merkin X 10

    Polar Bear 40 Meters

    Airing of Grievances  – Utilizing two aluminum benches complete the following exercises in a round – Box jumps, dips with feet on opposite bench, incline merkin with one hand on each bench followed by a short run.  Round 1 is 10 count, Round 2 is 15 count, etc to Round 5 of a 30 count of each exercise.

    Power of 10 – Complete 10 rounds of the following: 10 X 4 count american hammer, 10 split lunges, short run.

    Ladder 2.0 – This ladder consisted of 6 stopping points.  On the first stopping point complete 1 exercise. Run back to the start then to the second stopping point and complete 2 of the exercise.  Etc. to the sixth stopping point.  Round 1 squats, round 2 merkins.

    Namerama, numberama, Hardywood lead us out.

    Moleskin – YHC cannot overstate how much this sucks to do by yourself.

    2.0 Joined for the Ladder 2.0 exercise.  We found a huge covered pavillion in which this 6 year old, future F3 warrior arrived only to skateboard, and left drenched in sweat.  The heart of YHC grew three sizes.

    Continued thoughts and prayers for TYA and his family.

    Swirly is planning a CSAUP adventure on 1/21.  See him for details.  Do not take this lightly.  By the sounds of the itenerary, most people would pay to have this kind of lactic producing adventure.

    Lab Rat is looking for the original creator of the Hill Billy COP exercise.  This is injunction with an 18-20 mile trail run on the AT on 12/28.  See Lab Rat for details.

     

  • First Annual Christmas Treasure Hunt at #GridIron

    Fourteen (14) towering redwoods and two (2) FNGs overcame well-founded objections from moms and posted at #GridIron for the First Annual Christmas Treasure Hunt. The weather left much to be desired, the temperature hovering around 37F and rain falling relentlessly. Johnsonville took Q, and this is how the Treasure Hunt went:

    CHRISTMAS EVE THANG:
    Warmup (24x ssh, 24x don quiotes, 10x mercans, 40x arm circles)

    YHC informed the pax that earlier that morning, he had spotted and apprehended a wary Christmas elf. The elf told YHC that a stash of cupcakes was hidden somewhere in the AO. The elf could not tell YHC where the cupcakes were hidden, but said there was a clue somewhere near an old wooden bridge.

    The pax mosied to the wooden bridge leading to the beach volleyball courts and were thrilled to find a clue. After some exercises, that clue led to another, which (after some exercises) led to another, etc. The following was the succession of clues and exercises:

    Clue #1: Do 10 squats together in perfect cadence to reveal Clue #1
    This bridge is here to cross the wet lands; maybe you should look amongst the white sands. (mosey to volleyball court)

    Clue #2: See who can bear crawl and crab walk the farthest across the sands to reveal Clue #2
    Rudolf’s nose glows red like a jewel, but the next clue is near an old house made for school. (mosey to old schoolhouse)

    Clue #3: Do 10 burpees on your own, then reveal Clue #3
    You may dance, and you may strut, but you should go check a nearby small hut (mosey to park shelter)

    Clue #4: Step up on the benches 100 times each to reveal Clue #4
    Now, Dasher! now, Dancer! now Prancer and Vixen, a swing-set is where I like to hide tricks-in (mosey to playground)

    Clue #5: Plank sequence; repeat to reveal Clue #5
    On, Comet! on, Cupid! on, Donner and Blitzen, check around bin folks put trash in (mosey to trash bin adjacent to parking lot)

    Clue #6: Dance in cadence like crazy hillbillies, then reveal Clue #6
    Now dash away! dash away! dash away all, to the 50 yard line of the field for football (mosey to center of football field)

    Clue #7: Bunny hop across the field; lunge back to reveal Clue #7
    As leaves that before the wild hurricane fly, look up at the place where runners pass by (mosey up to track)

    Clue #8: Run around the track 1 time to reveal Clue #8
    Down the chimney St. Nicholas came with a bound, but you should check ‘neath the bleachers inside the round. (mosey to bleachers on far side of track)

    Clue #9: Do 20 crabcakes in cadence to reveal Clue #9
    St. Nick is chubby and plump, a right jolly old elf, a flagpole may help mark a clue for yourself (mosey to center flagpole in front of school)

    Clue #10: Do 40 mercans on your own resting when necessary
    Happy Christmas to all, and to all a good night, check the bushes nearby for cupcakes delight

    While 2.0’s dined on cupcakes, the dads did a mercan ladder from 10 down to 1.
    Mosey to VSF for COT with Earthworm speaking about the symbolic meaning of candy canes and Attila taking us out.

    MOLESKIN:

    It is hard to imagine worse weather for this kind of event. I am glad folks came out. I hope everyone had fun and took a long, warm shower afterward.

    A number of funny things happened. While setting up the clues in the morning darkness, Earthworm lost clue #6. Fortunately, one of the 2.0s found clue #6 while in route to find clue #4. YHC was able to step away and set clue #6, thus preserving the Treasure Hunt’s unbroken chain.

    While doing hillbillies, YHC’s 13 year old daughter, Snolfin, appeared slightly embarresed by YHC’s dancing style. I am a pretty sensative guy, so it may just have been my imagination….

    While running the track to reveal to reveal clue #8, Emmy Lou Hoo spotted clue #9 beneath the bleachers. She dutifully retrieved clue #9 and brought it back to clue #8’s home base. Fortunately, we were able to gloss over that break in the chain.

    After completing the Treasure Hunt, which covered much of our large AO, Earthworm realized that he had lost his keys somewhere along the way. The PAX split up to form search parties. Fortunately, the keys were located on the site of the bearcrawls/crabwalks near beach volleyball.

    Thank you for permitting me to lead this morning. Have a blessed and merry Christmas! Respectfully, Johnsonville

    Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow. James 1:17

  • Update to Preblast: Holiday Treasure Hunt — 0700 Tomorrow!

    There will be a Holiday Treasure Hunt at the 2.0 friendly workout at #GridIron. The clues are all sealed in baggies with candy canes and ready to be hidden around the AO. The trail will lead to a hidden stash of cupcakes. Mmmm. Dress ’em up warm and dry.

    Johnsonville

  • The Grand Excursion – Freeman’s Revenge

    “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” Jefferson

    On a cold blustery December day at New Boston High School a pax of 1 showed up.  The call to arms was made.  In the air was equal parts rain, doubt and determination.

    The Thang

    COP:  3 mile run on rural dirt road with the M. Then take vehicle to the New Boston High School football stadium for a solo beat down.  Wait a minute, that came out wrong.  I mean, getting after it by myself.

    Usain In The Membrane:  100 yards of broad jump burpees.

    Fantastic Fours:  Exercises were merkins, heels to heaven, Freddy Mercury, squats.  Start with 10 count of each exercise (two count FM) and run 100 yards.  This is a round.  On each successive round add 10 count.  Round 2 is 20 count of each.  Round 3 is 30 count of each. Round 4 is 40 count of each.

    Lindsey’s Softball Playing Sister, Bertha – Start with 1 tire flip. **Please note this was the biggest tire YHC has ever flipped.”  Run approximately 50 meters to another tire and complete 10 decline merkins.  Back to the “Big Ass Tire or BAT” for 2 tire flips.  Back to the other tire for 9 decline merkins.  ETC till 10 tire flips at the BAT and 1 decline merkin.

    Burpee Ladder Emmit Smith Style – Perform one burpee at the 10 yard line, back to goal line and run to the 20 yard line and complete 2 burpees.  Back to the goal line then to the 30 yard line for 3 burpees.  Etc till the entire field is completed with 10 burpees at the opposite goal line.

    Namerama, numberama, Hardywood lead us out.

    Moleskin – This was a self preservation effort.  After two days of driving across the country and a stop in Hot Springs, AR YHC was in dire need of a solid workout.  Let it be know that doing this crap by yourself is 10 times harder without the rest of the pax.  On every single workout YHC wanted to quit or cut it way back.  However, completing this solo and in 40 degree rain lead to a huge feeling of accomplishment and connection back to the friendly biosphere of the RVA mothership.  I have the deepest gratititude for the outstanding men of F3 Richmond. There is zero chance I do this workout in these conditions without the incredible guidance and support I have received over the past year.

    The title of this post is in reference to fellow Virginian Thomas Jefferson.  During the same time as the Lewis-Clark Expedition, Jefferson had sent Thomas Freeman and Peter Custis to explore the Red River in what he called “The Grand Excursion“.  It was labeled as a scientific journey, but he was really laying the ground work for westward expansion.  He knew that if he didn’t do it another country would.  Despite a well outfitted team, they were turned back by the Spanish on the Red River.  This spot is only a few miles from the NBHS stadium and is now known as Spanish bluff.

    Thoughts and prayers go out to the great Yankee Aggressor and his family.

    Please see Lab Rat’s “Appalachian Vacation“.  This is a trail running adventure on 12/28 on the AT.

    Be super.

    Hardywood

  • Reindeer Games Part 2

    15 hardcore men spreading over 6 decades including 7 returns from part 1 brought their antlers for part 2 of the Reindeer Games. Shovel Flag was planted and this is what was completed:

    Short run around the parking lot to pick any LIFO’s

    COP

    • SSH x25 IC
    • Hillbillies x 20 IC
    • Crab Cakes x 15 IC
    • LBFC x 10 IC
    • Arm Circles x 10 small x 5 big IC reverso

    Mosey to the field

    Game 4 – Vixen’s Escalator

    PAX complete exercises of 10, then 10, 20 then 10, 20, 30 then 10, 20, 30, 40 then back down. This was completed at each corner of the field. Exercises were as follows:

    • 10 – Burpees
    • 20 – WWII Sit-ups
    • 30 – Merkins
    • 40 – LbC’s

    Game 5 – Comet’s Railroad

    PAX start in single file line. First PAX drops to low plank, second PAX jumps over first PAX runs 5 yards and gets in low plank. Third PAX jumps over both PAX runs 5 yards and gets in low plank. After all PAX have gone (this was completed in groups of 3), the first PAX jumps over all the PAX and returns to low plank. Continue until the PAX reaches the road.

    Game 6 – Cupid Loves Bear Crawls

    PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeato

    Mosey back to the flag

    Numberama/Namorama

    The Carpenter took us out

    Moleskin

    Great fun was had by all on this gloomy Christmas Eve Eve. YHC showed up a little later than normal to find the parking lot empty (5:25). But all of sudden a wave of cars came rushing in and things got started.

    During COP, YHC introduced a new exercise LBFC (Little Baby Flutter Crunch). On your 6, feet do flutter kick while upper body does crunch, only counting the crunches. This may make an appearance during part 3.

    The mumble chatter was at a all time low during Vixen’s game. YHC feel this was due to the focus level of the PAX and the fact that no Rat could be found.

    Cupid’s Loves Bear Crawls (aka Bear Crawl Snake) was not well greeted by the PAX. YHC feels some member should have been at The Shining the day before to understand what Love is all about.

    During COT a falling object (maybe an acron) feel into Emoji’s eye. He seems to be ok but Wild Thing came over to comfort him just in case

    Announcements

    SPIT ON THAT!

  • Pre-Blast: 12/28/16 trip to Appalachian Trail

    In the name of training for spring trail runs…or just for the hell of it…a few pax members are heading up to Afton for some trail running on the AT.  The planned route will be a 1 way long slow run on the AT heading into the Shenandoah National Park.  The planned route is 18-20 miles, and should take around 5 hours.  Those that would like a shorter route or would like to bike on Skyline Drive should feel welcome to join us and we will come up with a game plan for alternate activities.

    We will meet at the Park and Ride at the Gum Spring exit on I64 (exit 159) at 6:30 a.m., carpool up, run, then swing by Bodo’s on the way home.  We should be home in time for you to fix dinner for your family (or at least dump a load of fresh bagels on the table).

    If you are interested, please post up in the comments section, or get in touch with Lab Rat or TYA.

    Also, tagging Roanoke, just in case our brothers from the other side of the ridge would like to join us.

    Lab Rat out.

  • Love First Step is to Surrender

    14 pax plus 7 FNGs showed up for the third Q at The Shinning.  To start we fellow-shipped and gave our orders to our most gracious host.

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.

    Reading of Romans 8:17 – Now if we are children, then we are heirs – heirs of God and co-heirs with Christ, if indeed we share in his suffering in order that we may also share in His glory.

     

    A Daily Prayer:

    • God, I offer myself again to you. You are in charge. I am your agent. Whatever you have in store for me, let me accept it and do with it as you would have me do. Your will be done, not mine. Please use me to be a help to another suffering sinner today.

    After the prayer we moved into our main workout which today was again a Headliner.

    THANG

    Headliner of the day – Learning to Love part 1

    Review of last week’s lesson on Love –

    • Is Love important?  YES
    • How important is Love? #1
    • Why is Love important? It is the oxygen of our spirit.
    • To start YHC Read: 1 Corinthians 13:1-10 – https://www.biblegateway.com/passage/?search=1+Corinthians+13%3A1-8&version=NIV
    • If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. 2 If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. 3 If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing.
    • 4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. 6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres. 8 Love never fails.

    The pax then tore into the first three descriptors of love:

    • Love is patient
    • Define Patience
    • Example of a seeing someone being patient
    • Example of witnessing someone being patient to them
    • Love is kind
    • Define Kindness
    • Example of a seeing someone being kind
    • Example of witnessing someone being kind to them
    • Love does not envy
    • Define envy
    • Example of a seeing someone not being envious / sharing in the success of others
    • Example of witnessing someone not being envious to them

    NMS

    The Pax started arriving at The Shinning at around 6:20.  Chatter again was high and able body men rolled in with casual observance of the time.  6:30 came and the chatter continued as we take the first 10 minutes to engage and fellowship as our gracious server starts to take our orders.  10 minutes into the fellowship time YHC stood up and once again let everyone know that he was not a pastor, or gone to seminary nor has he been an ordained, and that this is a you versus you bible study.  YHC then continued with warming us spiritually with the reading of this week’s verse from Wild Thing’s Focus Prayer Book.  YHC then prayed to get things really started.

    With a little warmup the YHC reminded everyone what we covered last week.  Emoji shared that his first to get this right is to surrender.  Truth was spoken. Next the pax continued into the meat of their Love “Headliner” workout.

    This week’s headliner dived into the elements of Love.  Taking 10 minutes for each element, we tackled 3 before we continued the great naming…  After discussing I Cor. 12 that setup the “love” chapter YHC read the first 8 verses of the Love chapter.  Then we starting digging deeper into each ot the elements of love. Discussion started slow, but then began in earnest.

    Patience was defined  as being interested when you aren’t and also as moving at someone else’s speed (slowing down or speeding up as necessary). Wild Thing read the official definition – being able to accept or tolerate delays, problems, or suffering without becoming annoyed or anxious.  After discussing the definition YHC asked for live examples in people lives as seeing and experience patience.  Care was mentioned as one who has shown a great amount of patience. Emoji talked about his parents showing him patience (after he wrecked the car at 12 years old) and changing his whole mindset. That pax saw how impactful love through patience can be.

    Kindness was next up.  Lots of great definitions where thrown around at the Pax got to a feverish pitch. Some were – Giving of time and effort / doing something positive / using your energy in an unexpected manner to build someone up at a cost  / lending your strength to others.  Once again after this discussion the YHC asked for live examples of seeing and experiencing kindness.  More examples and experiences where shared and the Pax was again moved.

    Does not envy was the last we had time for this Thursday morning at The Shinning.  Definitions included wanting something you don’t have. Being a negative attribute we looked at the opposite and came up with rejoicing in the success of others.  YHC told the story of teammates celebrating for one of them getting their Olympic trial cut.  The Pax talked about how this is against everything we see on TV. Wild Thing talked about how he is praying for his co-workers success and that has helped, but it is still not natural.

    Lots of great sharing and challenges where made today.  The Pax was challenged to take one of these elements and be committed to being intentional with it and show patience/kindness/rejoice in someone’s success.  What do you choice?

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church – Spit will have the Q and part 2 of the Reindeer Games.
    • 4/1/2017 – Iron Sharpens Iron – – – F3 style!
    • Order your Focus Prayer Books by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html
    • Nathan (a 11 yr old grandson of Postal who has a bone infection) is doing much better

  • Winter is coming…errr…has arrived!

    4 regulars posted for a Kettlebell beatdown after the longest night of the year. It went something like this:

    COP: SSH, Mountain Climbers, DQ, LBC, Merkin

    KB Waiter’s Carry around the bus loop

    Long Tabattas for the longest night: 8 rounds of 30 seconds on, 15 seconds off then 10 count then KB Waiter’s Carry

    4 Long Tabattas achieved: Standing KB Row, KB Goblet Squat, Rosie’s KB Bridge Press & Over, KB Clean + Rack + Press

    Some Mary: Flutter Kicks & Hello Dolly

    COT – Gumbo took us out

    NMS

    Lots of Redskins & FF mumbling this morning. Chum & YHC took Monday night’s loss the hardest. Why do we even care?

    Discussion around Flashdance & Flipper’s Man-o-rama calendar…or is it a car wash? Either way anonymity ensued as fellow RVA PAX members were named as potential owners of banana-hammocks for the car wash. Lab Rat & Abacus were mentioned. Any questions, see Flashdance.

    Gumbo is preparing to embark on 3 days of birthday xmas polooza. Enjoy the merriment!

    Johnsonville is Qing a 2.0 friendly workout at GridIron on Christmas Eve. See you there.

    Happy Holidays to all!

  • First Annual Singer Holiday Workout

    Fourteen veterans posted to Mary Mumford for a festive 45 minutes of beatdown.

    The thang:

    Mosey to field – warmup with 10 Hanukkah Hillbillies, 10 Kwanza Knerkins and 15 Ramadan Reverse Crunches.

    Mosey to track – Black Friday Dash – sprint around track one time.

    Tacky Light Tour – Touch a House  Merkin ladder up to 10 (lit up houses, do not actually touch them)

    Mosey to field – Hang the Ornaments – 2 burpees at baseline,  run to each tree along Cary and do 2 jump squats, returning the baseline for burpees and repeat. Continue until all 11 trees have ornaments (jump squats). LBCs when finished.

    Mosey to other end of field.

    Santa’s Sack Race – teams of 5. One team member runs with the ‘sack’ while the other team members perform 3 to 5 boo-ya merkins (determined by speed of runner) and then chase Santa down before he reaches the other side of the field. Repeat until all team members have completed one Santa race.

    Ring of Fire – 20 merkins total and plank.

    Santa’s sack race back – two of the fast PAX (Swirly and Rosie) run while the PAX performs 3 boo-ya merkins and chase down Santa.

    Backwards run down Commonwealth to flag.

    2 rounds of 25 leg throws with partners, TYA led American Hammers.

    Moleskin-

    Phew, YHC barely slept last night hoping this would all work out. A few items were changed from their initial design but all in all the PAX seemed pleased with the festive workout. Really glad no one called the cops as 40 lb bags were dropped off in the school field at 5:00 AM and a bunch of dudes dressed in black ran around the neighborhood, popping up and down at very specific houses (i..e. not houses with candles in the windows, Clark Griswold would be ashamed).

    Props to Rosie, Swirly and Copernicus for that last Santa Sack Race, you guys can fly.

    Lots of good mumble chatter this morning, especially the words and numbers mumbling up in YHC’s brain due to lack of sleep and lack of oxygen from the workout.

    Announcements – Lunch today at Pops, January is LBC challenge month, 10K or more. CSAUP in January as well, that would should be fun. Jville running a 2.0 workout Saturday at Gridiron.

    Last, in reverence to one of our fearless leaders here at F3RVA, our condolences go out to the Salvucci Family (TYA) with their loss of Ruth Salvucci last night. A quiet plank is due in your honor.

    -Singer