Category: Richmond, VA

  • Move 60

    12 regulars plus 2 LIFO’s came together with joy in their hearts to tackle another rendition of the best 60 minutes of any Saturday, affectionately known as Dogpile.  Here is how we move 60, the F3 way:

    Warmup:

    -1 mile jog. AKA, Dodge BoBo

    COP

    • SSH
    • Ball Dippers
    • Don Quixote
    • Imperial Walkers
    • Arm Circles
    • Merkins
    • LBC
    • Crab Cakes

    THANG

    • “8 is enough was already taken, but 11’s is ridiculous, so 8 seems like about the right number”:  11’s reduced to 8’s, pullups and booya merkins with a partner.
    • F3 Relay Race:  pick teams of 7, relay race performing some F3 favorites.  Course was bear crawl to first cone, do 10 merkins (Sippy Cup style).  Run backwards to 2nd cone, 10 2-count crab cakes (opt out 4-count flutter kicks).  Crab Walk to 3rd cone, sprint back.  Winning team members got to choose ab exercises to perform rapid style.  Also, winning team had the option of watching losing team perform said exercises, but they joined in the fun anyways.  Seriously though, who could stay away from Offshore calling “Upright Alabama Prom Dates”?
    • Ring of Fire: Speed thru a round of ring of fire while cones were collected from relay race.

    NMS

    Lab Rat didnt want to hear complaints about the cold this morning, even though it wasnt nearly as cold as the morning previous.  So the plan was to keep moving a majority of the time to keep the blood pumping.  He also had been missing the pre-workout jog around the AO from the run-a-mile challenge, so decided that would be a perfect way to kick things off.  Had Lab Rat known that Bobo would be waiting for us at the bottom of the hill, he may have picked a different route.  To keep the pax together, once somebody got to running beside the Q for a minute, they were sent to collect the six.  This seemed to work perfectly, only to find out that later at breakfast, the Q had inadvertantly snubbed Saab, who was trying to provide Lab Rat with mumblechatter.  Whoopsies!  Lab Rat promises to be all ears tomorrow during trail run.  The pax was excited to see Upchuck coming from Carillon to find us as we neared the end of the loop.

    As soon as we had circled up, another surprise LIFO was Hardywood, who fell asleep  before setting the alarm last night.  He made the correct decision to take a little abuse for being LIFO instead of regretting missing all together.  AYE!  Being that the pax was now complete, we could actually get some work done.  YHC tried to keep the exercises moving at a pretty good clip without taking too much time in between.  Several pax members broke out into song during the 2nd half of COP, which the Q encouraged to keep going, especially during the double time Imperial Walkers (hard to do).

    Hardywood had us do 11’s a few weeks ago (heck, could have been last week) at Rusty Cage with pullups and Booyah merkins.  YHC thought those two made a glorious combination of struggle and pain, but decided 8’s were a little less of an insane number.  YHC got to partner with Sippy Cup, who is guaranteed to make his partner either practice great form or self loathing.  Lab Rat took the former, and it dang near killed him.  Lately, the rusty cage is veiled in pitch black, so YHC cannot comment on anybody else, however much grunting and groaning was to be heard, so he is sure good work was performed.

    The relay race was a little tough to get going due to excessive instructions and a lack of a dry erase board.  When the pax saw the cones, nervous mumblechatter concerning “Bronson” was heard, and sighs of relief woke the neighbors when the Q gave the negative.  Besides the slow start, YHC believes it was a success.  YHC picked the “Chiropractic Duo” as captains so that they were assured to be on different teams.  We wouldnt want them putting their spines together and forming of some weird Wonder Twins stuff to give an unfair advantage.  They both showed extremely poor judgement by picking Lab Rat last, however (hello middle school, I missed you).  Pax members left it all on the field for their team, and it showed, as team Flash barely nudged out Team Flip.  Helix almost ran down Offshore in the end, though.  It pays to be a winner, so Team Flash got to call out what were supposed to be rapid fire ab exercises, which was going fine until we got to Upchuck and his 5 minutes of 6 inches.  Offshore brought the house down with his signature “Upright Alabama Prom dates”.

    2nd F was in full form today, with most pax members filling up ET’s.  Thanks for the hard work this morning, gentlemen!

    Lab Rat out.

     

    Announcements:

    -HDHH at Triple Crossing on Foushee Street this Wednesday.  This is the original, not the new one.

    -Short and long trail runs on the docket in the morning.  Come out and join the fun.

  • Old School in the teens.

    13 fearless tackled RAMM in the gloom and here is how it went dow.

    Old School route : 4 Milers Grove – Malvern – Three Chopt – back to Mary Mumford – 5 milers – Grove to Roseneath – Three Chopt – back to Mary Mumford – 6 milers – Grove to Boulvard – three chopt – back to Mary Mumford.

    First off : Most everyone stayed in their warm vehicles until 5:27 this morning. Props to Honeydo, Saab, and Swirly for rocking the shorts – beast mode baby – what the heck were y’all thinking ?

    16, 17, 18, 19 degrees – whatever it was cold out there dudes – great job to the pax for taking on old school this morning… Saab was freaken on fire running like a man on a mission he ran 6 and passed everyone that did the 4, 5 routes – dude way to crush it.. Shout out to Bleeder and No Tools for walking 2.5 in that weather – way to stick with that rehab Bleeder.. Sippy had a great run but his eye teared up and about froze shut on him – way to battle through Sip… What a beautiful cold morning for a run – way to push it fella’s …

    There is sure to be some colder Friday runs coming our way – let’s see who sticks with the shorts… Everyone jumped in the car after ball of man – and yelled out – see y’all in the gloom.

    Man that was fun! See y’all in the gloom…..

  • The Best Laid Plans…

    15 PAX braved the cold this morning at the Creek to freeze and move some cinder blocks around

    COP
    • SSH
    • Imperial Walkers
    • Helicopters
    Run back to YHC’s truck for everyone to get their Christmas cinder blocks and mosey to the field
    The THANG
    WHAT DID I STEP IN?

    • Partner up
    • One partner does cinder block bear crawls across the field switching hands each quarter
    • Run back with block over head
    • Other partner does blockees until they get back

    WHAT DID I STEP IN? LET ME TAKE A LOOK

    • Polar bears across the field with a cinder block row every five steps
    • Run back with block over head
    • Partner does blockees until they get back

    DOWN THE RIVER

    •   Blocks are lined up with about a foot between
    • Merkins done down the line. Right hand on, both hands on, left hand on, deep merkin between blocks
    • Plank while waiting turn and when done

    GET UP SANTA’S HERE x10

    • Cinderblock Turkish get up one side
    • Put block on ground
    • 10 toe touches to top of block
    •  Cinderblock Turkish get up other side

    OVER THE RIVER AND THROUGH THE WOODS x10

    • Partner leans over parallel to the ground
    • Other partner leap frogs over and then drops down and crawls through other partner’s legs

    Numberama
    Namearama
    The Carpenter took us out

    MOLESKIN

    YHC had an elaborate theme for today’s workout, which quickly dissolved as the thrown cinders blocks broke on the frozen ground. But after some serious modifications and making it up on the spot the PAX was able to start working.

    The Carpenter pointed out that there was one guy there today for every degree.

    Great effort was done by all. And it was an honor to Q for you guys this morning

    Announcements
    • 3RD F opportunity at the Rise and Shine Dinner at 6:30 on Thursday mornings
    • Pincher asks that we keep his sister in our prayers. She is past her due date and should give birth any day now

    Have a good one
    Mudface

  • 3rd F Tackles Love

    8 pax plus one 14 FNGs showed up for the second Q at The Shinning.  Being a 3rd F Q, the chatter was high, tardiness was present in force and the food flowed. #TheShining

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.

    Reading of James 1:26-27 https://www.biblegateway.com/passage/?search=James+1%3A26-27&version=NIV

    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 a Headliner.

    THANG

    Headliner of the day – Love is the Oxygen of our Body

    First we tackled the question is Love important?

    Second, we mosed over and tackled the question – how important is Love?

    Matthew 22:36-39 – see that same story from Matthew’s eyes. https://www.biblegateway.com/passage/?search=Matthew+22%3A36-39&version=NIV

    Third, we discussed why is Love important?

     

    NMS

    We arrived at the newly named A/O – #TheShining (Rise and Shine Diner) with the weather as warm as it will be for a few days.  Chatter was high and able body men rolled in with casual observance of the time.  6:30 came and the chatter rose and food orders were taken by our gracious server.  10 minutes into the fellowship time YHC stood up 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. You will get what you put into it and you can sit back in listen, participate or just tune us out and eat some grub.  YHC then continued with warming us spiritually with the reading of this week’s verse from Abacus’s Focus Prayer Book.  YHC then prayed to get things really started.

    Next the pax took on a “Headliner” workout.  A “Headliner” is a study on a subject, and this week’s subject is Love.  Other options we are exploring as we move into this new territory of bringing the 3rd F alive are:

    • Singlet – a study of a single verse
    • Carve Out – a study of a Biblical Passage
    • Spotlight – a study of a Biblical Character
    • Headline – a study on a subject
    • Tubing it – a video Bible Study
    • Worming it – a study of a book
    • Preschool – a devotional style study
    • Storytime – a study of a story from the Bible

    This headliner was broken in three sections and the pax stayed together as we opened the Good Book and read some truths.  After reading some truths to discover if love is important, thoughts were thrown back and forth. Emoji started getting deep early by factioding that God is Love.  After getting warmed up, the Pax opened up and participation skyrocketed. Atlas threw down a monstrous KaBOOM by sharing his experience that if he isn’t in the word he doesn’t truly know what love looks like. Elmer shared what all were thinking – That’s a wrap, because we just got feed in a big way at The Shining. Dan (FNG to be named) saw light bulbs go off on how this is abiding to God. Words were shared more Truth was revealed. Rocky shared some of his story and employed us not to keep our junk a secret. When we keep our junk a secret the Sad Clown reigns. Death to the Sad Clown!  YHC tied it up with the thought that Love is the oxygen that feeds the body and makes it possible for the arms to move and the whole body to work. When Love (God) / Oxygen (O) is breathed in, CO2 is breathed out and Christ touches those around us.

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church – Mud Face and Chewy have the Q
    • We are a go for “The Shinning” on 12/29
    • Tim S is recovery from knee surgery / Dennis (FNG to be named later) starts a new job on Monday / Dave (FNG to be named later) is moving and needs help / Nathan (a 11 yr old grandson of Postal has a bone infection
    • Focus Prayer Books orders are coming
    • Man-up Award: Fast Food – stepped up initiated  and organized many men to rack leaves of lawns for those needing help.  1 House was the goal – – 3 was accomplished! (JARLC)

  • That Just Happened

    15 brave and strong ventured into a bit of an ambush that one of them knew was coming.  Here’s how it went down:

    Mosey to North corner for warmup COP: SSH, DQ, Scapula Merkins, Scorpions, Hillbillies

    Mosey to field for The Beast: 6 sets of 6 exercises at the 25, 50 and 75, but we did all burpees to cut down on confusion and focus on the glory that is the burpee.  The PAX also engaged in some ab fun between the sets.

    Mosey to northwest side of school for a brief tabata:  45 on and 15 off with Aussie Mtn Climbers, High and Low Merkins, and hip-up sit-ups.  One round of all 3 and one last pass of the Aussie Mtn Climber before heading to the flag.

    NMM:  The All Burpee Beast (ABB) has been nagging YHC for some time.  Seriously, YHC lost some sleep over this.  Could we pull it off, who would splash merlot, and how long would it take?  The answers: yes, nobody and about 30 minutes. When Honey Do posted something about it last week and had us crank out 75 burpees, I knew we were there.

    Some hilarity always ensues.  For example: Lab Rat decided to take a shot at becoming a form doctor today.  Is another degree in the works?  YHC needs a new watch as the Apple device can’t handle F3.  Swirly, Saab and YHC nearly took out Circle K when he thought we had only completed four rounds of the ABB when we knew it was five.  Lastly, Flashdance and The Hoff expect to be so drained from the event that they’re “going to work on each other all day.”

     

    Announcements:

    See pre blast for 1/21 CSAUP

    Expect pre blast from Flashdance re HDHH next week

    Lunch today is at Juan’s.., call Lab Rat?

  • Light

    Three of the Faithful rolled into the Godwin parking lot early and eager for the Drum Beat of the CM. The Gloom was a forced imagination; the sky was brilliantly illuminated with the Luna Plena and the air comfortably crisp.

    After a jaunt around the school via the Appian Way the Pax engaged in a quick warmup of DQs, IWs, and SSHs followed by a Kettle Bell version of:

    COT: Windmills, Squat and High Pulls, Goblet Squats, Goblet Alternating Leg Lunges, 2-hand Swings, R Rack and Presses, L Rack and Presses, Goblet alternating side Presses, R Snatches, L Snatches, Halos, Pull-overs and Presses, Alternating Single Leg V Ups, and APDs, all IC with a few exceptions. Rinse and repeat in reverse order. Four Minutes of Atlas consisting of Tricep Presses Tibata style.

    Counterama and Namerama

    Announcements: 2.0 Friendly GridIron on December 24 – J’Ville has the Q; Attila has the Q for this Saturday’s edition of GridIron.

    Take out prayer by YHC – the Great Gift.

    Moleskin: Blocking and Tackling day at CM this morning – most moves performed at a deliberate pace to strengthen form. Surprising amount of fatigue, especially following the Atlas.

    And the light shines in the darkness, and the darkness did not comprehend it.

    John 1:5 (NKJV)

  • Is it time to change Wilson’s name to Chipotle?…and McRibb back to Kevin Bacon?

    4 regulars, 1 Kotter & 1 FNG assembled in the dry, cold air ready to begin their quest for the Source of Truth. Here is how their journey went down.

    THANG

    Mosey to front of bus loop for COP: SSH x 20, DQ x 12, LBC x 20, Flutterkick x 20, Hand release merkin x 15

    Mosey to front of school for 10 minutes of Burpees

    Mosey to side of school for Triple Check: Box jumps on stairs, 6 inch hold, run parking lot loop

    Mosey towards back of school. Stop for 3 WallWalkers OYO

    Mosey to basketball court for Taking & Thinking (“Ride” by twentyonepilots) : lung in place + squat jump on “Taking” or “Thinking”

    Mosey to front of school for curb crawls up to 5, repeat 5 and back down (bear crawl + crawl bear)

    Mosey back to VSF for 2 min of Mary: Dolly x 20, Freddy Mercury x 20

    COT – Wilson took us out

    Moleskin:

    Welcome to FNG Carmen. Way to push it on your first F3 workout! YHC appreciates the Greek/Finish combination and European flair you brought to SOT this morning!

    YHC had not seen Wilson in a while…good to see him back. Ask him about neighborhood parties in Summer Lake. Could be worth trick-or-treating there next Halloween.

    F3 RVA almost lost Johnsonville today. YHC carpooled with Jville and arrived a few minutes late. Jville usually stands at the end of his driveway when YHC drives but not today. YHC pulls into drive, texts Jville to enquire if he’s coming, affirmative response received within the minute, YHC waits, YHC waits, stairway light turns on, door opens, Jville descends down his outdoor stairs too quickly missing a few steps and almost decks it, YHC realizes Jville is barefoot & half dressed with an armful of clothes. TClaps to JVille for rushing out of bed to take the SOT pain.

    McRibb has another connection through Jville & McRibb’s brother-in-law or something…Kevin Bacon may need come back!

    Rosie found some sleeves to wear.

    Announcements:
    HDHH on Wed of next week. Flashdance and/or Flatline have expressed interest in leading but have not committed.

  • Tobit ? Or Two Bit?

    11 strong started this beautiful day off @ WDOG and here is how it went down..

    Mossy to the open field by the poles 🙂 Warm up with some LBC’s, Helicopters, Windmills, EW’s, Mountain Climbers, AC’s, SSH.

    Indian Run Pole Smokers : 5 pole smokers while pax holds 6 inches run to the end of the line – keep going till there are no more poles..

    Amp Theatre : Dips Ladder – 18-1 begin at top of steps work your way down the ladder.

    Rusty Cage : 3 sets of 5 overhand pull ups – 3 sets of underhand pull ups  then jerkins – partner up on dips bars – 3 sets of overhand pull ups and 3 sets of under hand pull ups.

    Find a Tree : run find 4 trees @ each tree do 4 burpees and run back to starting point and plank. run find 5 trees @ each trees do 5 WW11 sit ups run back to start and plank, run find 6 trees @ each tree do 6 merkins run back to start and plank.

    Native American Run – back to the flag – circle up – quick ring of fire 10 merkins together.

    So the mumble chatter in the gloom today began with TYA trying to call out which exercise YHC would begin with – YHC through a curve beginning with LBC’s  but the pax reacted well as did TYA… Then as YHC called out Windmills Swirly style – reach down and grab that toe – Splinter called out to TYA “Not That Toe dude “.. As we laughed through the warm ups the laughter stopped as we began the pole smoker Indian Run – lot’s of grunting and moaning.. While the laughter stopped the chatter didn’t cause Saab was beside himself about Tobit’s name – is it two bit or Tobit what the hell does Tobit mean is this some kind of JRR Tolkin reference ? As TYA and Saab continued to just shred Tobit because of his name Offshore said well we sure are making him feel welcome aren’t we – Welcome Tobit:) Saab will find out who the Q was that named you I’m sure… Was that you Rosie ?? Beware..

    Two Can dominated the Indian run – well done bro – keep up the good work… Offshore cranked out the pull ups – Sippy found those trees in lightning speed… It was a great job by all of the pax this morning for sure..

    Make sure you sign up to Q if you have not done so already – we want to fill up all the slots as we move into the new year. Be on the lookout for the F3RVA podcast coming soon – (this will be awesome) hey- you could be asked to join us as a special guest (Be Ready 🙂 ) Reminder – Wed night Hill run – Hillcrest come on out join TYA and Swirly for an afternoon hill run… First F3RVA CSAUP coming Jan 21st details will be coming out soon on this event. This will be a great beatdown and a time to hang out afterwords – plan on working out  3-4 hrs that morning…Questions ask Sippy Cup, Circle k or Swirly.

    Thanks to Saab for taking us out today – well said my friend!

    It was a privilege to lead this morning guys – great job – See y’all in the gloom.

     

  • Pre-Pre-Blast: Frozen Triangle CSAUP

    Men, Richmond F3’s first exclusive CSAUP event will be held on Saturday, January 21st.  Are you ready?

    Consider the following completely stupid and utterly pointless facts:

    1. It will be cold: On average, mid-January is the coldest time of the year in Richmond.
    2. It will be long: Our longest weekly workouts are 1 hour. This will be 3.
    3. There will be some running:  9-10 miles not including the workouts.  Sippy Cup approved!
    4. This is not for team soccer arms: Swirly is Q’ing part of the workout.
    5. Suicides are on the menu:  Specifically prepared by Circle K.

    Men ready to step up to the challenge will meet at Dogpile in the gloom at 6 am.  More details to follow!

  • This seems familiar

    12 of the faithful avoided punching the snooze button one too many times and arose from the fartsack to join YHC in a recap of a Christmas song themed beatdown.

    Warmarama:  12 x SSH IC, 12 x Imperial Walkers IC,  12 x Don Quixote IC

    Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    • 1 – Dozen LBCs
    • 2 Sprints across the field
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5  Burpees
    • 6 Dips
    • 7 Lunges (each leg)
    • 8 Decline merkins
    • 9 American Hammer IC
    • 10 Flutter kicks IC
    • 11 Reverse crunches IC
    • 12 Broad jump burpees

    Mosey to the basketball court for an Al Gore/Plank ring of fire with 2 rounds of 10 merkins each

    COT

    NMM:

    One year ago YHC had my VQ and came up with a theme to pack in the exercises.  Honeydo reminded YHC of that Q last week and the NoToll Q was open so the replay was on.  Hardywood reminded everyone that the 12 days of Christmas are actually after Christmas but we went ahead despite his protest because by that time most of us will be tired of hearing the songs.  This is the exact workout from last year with an additional ring of fire round at the end.  YHC appreciates Flatline helping out with the chorus of the song to keep things going.  Welcome to NoToll, Tobit, a coworker Offshore got out to F3 on a business trip to Nashville.  Apparently he is close to NoToll so hope to see you out again soon.

    Announcements:

    HDHH possible next week.  A few locations were discussed but nothing final.  Flashdance suggested we go to the place, near the thing with the beer that has a cool name.  If you can figure out where that is, I’ll meet you there.  If anyone wants to take the lead and suggest a place, feel free to post a pre-blast.

    3rd F potential in the near future at the Doorways or another venue.  If you have any charities or events let the PAX know and see if we can get some support.

    The Carpenter led a 3rd F meeting last week to develop some ideas for meetings and events, look for more info to come.

    As always, YHC appreciates the opportunity to step in front to lead this fine group of men.  Have a great day.