Category: Richmond, VA

  • 3rd F Experiment – Rise Up!

    24 men stormed out of their beds to participate in a 3rd F experiment at the Rise & Shine Diner at 6:30 am. Most of the crowd were guys from the DaVille area. Some of them have engaged in 1st F workouts while others are actively considering joining us in the gloom.

    Here is what went down this morning:

    YHC (Wild Thing) opened up with a call to arms and challenged the men to embrace a vision of teaming up as men to fight the battles of their lives. He shared from Luke 2 in the Bible and described how the shepherds didn’t keep the good news of God to themselves but they went and shared it. YHC challenged the men to go out and share the good news of how they are being impacted by meetings like this one. He invited The Carpenter to share.

    The Carpenter followed up by sharing about the men’s group called MANera that recently moved to this new location. This men’s group had grown to a weekly gathering of 40-50 men years ago but never planted a new one. The men had engaged in topics that helped them in their marriages, parenting, leadership and faith that led to concrete action steps. He shared how the 3rd F could be the way to resurrect and expand these kinds of discussions and action steps. He also shared about the SadClown Syndrome and how F3 is like targeted chemotherapy to kill it off. As SadClowns, we are all smiling on the outside while sad (or dying) on the inside. We need to rise up!

    YHC then opened up the floor for input on how this 3rd F gathering can be impactful. 

    • Abacus fired up the discussion with a hard-hitting challenge to the men in the room. He shared how the meetings need to focus on topics that truly challenge men. He described how the physical workouts push our physical bodies but we also need to push our hearts & minds.
    • Another man shared about how he needed a place to know that he was not alone with his struggles.
    • Another man shared the idea of bringing in experts to talk on topics and then have the men engage in discussions around those topics.
    • The men then entered into a spirited debate about how to go about doing this. Some wanted lighter topics that allowed for more men to check out the group. Others wanted hard-hitting topics that would go right to the gut of the problem. The attack plan will be determined as we experiment.
    • Earthworm shared about what he has implemented with GridIron. He shared about the 15 pre-game devotion that he led and how it began with his leadership but is not mostly led by other men. He also shared about Ben Franklin’s idea for engaging business leaders and how we can follow a similar pattern for bringing in experts to push us in our thinking and action.

    Abacus followed up with the idea of having different men “Q” this spiritual 3rd F “AO” and to let them decide on the format and content. This would be like the physical workouts but these would be spiritual workouts. Abacus volunteered to Q next Thursday’s spiritual workout. At least two other men expressed an interest in stepping up to Q in the coming weeks. One man shared that he would like to start a new 3rd F AO in the near future.

    The group agreed that we need both physical and spiritual workouts to grow as men in our leadership and faith. The current F3 guys saw the value of adding in spiritual workouts (3rd F). The other guys heard about the value for adding in physical workouts (1st F). Over all of this, the men saw the potential for 2nd F opportunities to bring the groups together to build up the camaraderie toward both.

    Stay tuned for what can come from all of this…

    Something is happening here that can add gasoline to the F3 fire through 3rd F discussions that lead to concrete action.

    We all want to kill the SadClown Syndrome in our lives.

    We need more than the workouts. We need God’s help and each other. If a man leaves “the herd” then he will become dead meat.

    We are in this together!

     

  • Change in Scenery (with a Church theme)

    15 strong gathered (most on time) on a cool, relatively dry morning to get the lead out.  Here is what transpired…

    COP:  20xSSH, 20xHillbillies, 10xMerkins, 20xFlutterKicks

    Mosey to Reveille Church back parking lot – the PAX paired up with one person running a loop around the parking lot while the other alternated between 5 box jumps and 10 dips, switching at each lap and doing 6 total rounds.

    Mosey to the front of Reveille Church for Triple Check – deep squats, leg lifts (6 inches off ground) while third person runs backward to sidewalk and then forward back to group, rotate. Standard three rounds.

    Mosey across Cary to to entrance of Windsor Farms at Windsor Way, formed two lines of 7 each for an Indian run with burpees added in stopping at the lawn in front of Grace Baptist Church.

    On the lawn of Grace Baptist Church the OYO PAX did 6 rounds with increasing count (1 to 6)  of Burpees at midfield and LBCs at the ends.

    Rally back to the flag with some chatter about a lot of running (those that ran Hillcrest the previous night were feeling it) and finish up with a Ring of Fire with the PAX all in plank position and two people doing 10 Merkins (also commonly known outside F3 circle as pushups, thank you Wedding Singer) and rotating around the ring twice.  Finished with a few minutes of Mary with LBCs and Freddie Mercuries.

    NMS::

    Flashdance was a late arrival to the AO which meant he was OYO for the workout as he wasn’t able to find us despite his best efforts and keen mind. The PAX didn’t realize this until we rolled up on him as we returned to the flag. Flashdance shared that he found some new workout friends with the tomatoes. During the chatter with the tomatoes he was able to learn some of  the nicknames the tomatoes had given each other – Pinky, Hot Pants, Love Handles, Hest, Bovary and Mulva. Flashdance may make a permanent change in workout groups. If interested, please contact him.

    Pucker out

  • Triple Triple Check with Ample Shoulder Burn

    Five Redwoods posted to CircusMaximus with kettlebells in hand on a comfortable late-autumn morning. Johnsonville (YHC) planted a VSF, gave a disclaimer (even though each of the Redwoods had posted to countless F3 gloom-fests), and organized the pain-fest. This is how it went down, more or less:

    the THANG —

    Warmup with ssh, don quiote, reverse PLTs, arm circles (small front, small back, big front, big back), scap merkins, perhaps more (I forget….).

    Short mosey to the large brick wall constituting the north side of the school.

    Triple Check #1:
    Part A — waiter carry across parking lot and back.
    Part B — rolling wall plank
    Part C — merkin row
    Rinse and repeat x3

    Plank sequence. Mosey to lighted load/unload area inside pillars.

    Triple Check #2:
    Part A — death crawl (bear with kettlebell), bear crawl, and/or crab walk part-way down pillers and back)
    Part B — reverse PLT
    Part C — WWII sit-up with kettlebell press at top
    Rinse and repeat x3

    Plank sequence. Mosey down sidewalk to opposite end of pillars.

    Triple Check #3:
    Part A — 10 burpees
    Part B — single arm kettlebell swing
    Part C — squat with kettlebell press at top
    Rinse and repeat x3

    COT with Attila taking us out

    the MOLESKIN:

    Today was a shoulder burn (as any self-respecting kettlebell workout should be). It was nice to see Toga back in town. Continued prayers for him, his mother, and his family. Earthworm cut out a bit early to serve as our delegation at the northside/Mechanicsville breakfast meeting concerning increasing 3rd F. I am grateful for the efforts and leadership coming out of that group, and I look forward to hearing about the meeting and ideas discussed.

    WhiteDeer upgraded to the next size kettlebell. It seemed to take its toll on him by the end of the workout, but he pressed through. YHC is overdue for an upgrade as well (gift hint). That is a good problem to have. Attila had to rush out to make an early morning meeting downtown, but he stayed long anough to take us out with a solid prayer.

    Thank you for giving me the opportunity to lead this morning. Respectfully, Johnsonville

  • SOT Remembers Pearl Harbor and does a lot of other stuff…

    3 brave SOT regulars took to the gloom to commemorate the 75th Anniversary of Pearl Harbor and to release some energy and sweat.

    Here is my recollection of what went down.

    The Thang

    Mosey down to shot-put blacktop next to football field of broken dreams:

    CoP

    • 20 X SSH
    • 21 X Helicopters (Typical McRib Miscount here)
    • 20 X Hillbillies
    • 15 arm circles forward and reverso
    • 20 X LBCs
    • 10 2ct Merkins

    Railroad Tracks on Track – approximately 100 yds and return

    • PAX holds plank while runner hurdles over each member.  Then runner planks at end and first planker runs and hurdles other planking PAX (native American run style).

    25 Yd Circuit

    • Bearcrawl from goal line to 25 yd line switch stop do 20 LBCs and bc back
    • Lunge to 25 yd line stop for 20 diamond merkins and turn around lunge back

    Mosey back to parking lot for 4 corners (Count in tribute to 75 year anniversary of Pearl Harbor)

    • Corner 1 = 75 Merkins
    • Corner 2 = 75 LBCs
    • Corner 3 = 75 Mountain Climbers
    • Corner 4 = 75 Jump Squats

    Round 2 (Count in tribute to 21 US ships sunk or damaged at Pearl Harbor)

    • Corner 1 = 21 Merkins
    • Corner 2 = 21 LBCs
    • Corner 3 = 21 Mountain Climbers
    • Corner 4 = 21 Jump Squats

    Mosey to Basketball Courts


    Triple Check Suicides on Bball Courts

    Round 1

    • Partner 1 Forward suicide
    • Partner 2 AMRAP Burpees
    • Partner 3 AMRAP American Hammers

    Round 2

    • Backward Suicide
    • AMrap SSH
    • AMRAP Freddie mercuries

    Round 3

    • Sideway suicide
    • AMrap ball dippers
    • AMrap box cutters

    Bonus round bear crawl to opposite baseline and sprint back
    Mosey to Baby Raceway on Blacktop


    Baby Raceway Plank and Sprint relay

    • PAX holds plank while 1 runner sprints around circle.  Upon completion of circle, next PAX member recovers and sprints while others plank.
    • Rinse and repeat

    Mosey back to VSF

    • 20 merkins
    • 43 LBCs OYO
    • In honor of the 2043 American lives lost at Pearl Harbor

    COT

    Numberama, Name-O-rama, YHC took us out

    Announcements:

    • Discussion of possible 3rd F opportunities
    • VA Beach/Hampton Roads support – Rosie is leading this weekend

    NMM

    YHC was interested in trying to emphasize the significance of the 75th Anniversary of the Pearl Harbor attack in leading the PAX through SOT today.  YHC had considered the notion of leading an Old Glory, which had not been done in a while and seemed like a fitting patriotic theme.  Upon researching all of the ingredients for the Old Glory to take place, YHC discovered that there was a key item needed … that is the ever so important Shovel Flag.  YHC had not been able to pinpoint the location of a USA flag upon his recent move to a new home, and at this point it was too late to run to Lowes to get the materials to pursue a new project.  Therefore it was on to plan B.  Plan B =  combine many routines together to focus on covering as much ground on the AO and incorporating exercises that focus on as many body parts as possible (AKA The McRib Q BluePrint).  In addition, throw in some counts that align to statistics that will help us remember and learn more about Pearl Harbor.

    So that’s pretty much what went down.  All in all the PAX worked really hard throughout and was able to stay together through each of the exercises.  This presented a nice opportunity for a lot of sweat fellowship, but not much mumble chatter was shared throughout.

    Lastly, as YHC reflects on the commemoration of the event at Pearl Harbor, YHC finds himself thinking of the many sacrifices that have been made to preserve freedom in our country.  My humble respects go to those that have served and also those that have lost loved ones and have made that ultimate sacrifice.

    Thanks for following my lead this morning and for indulging my sporadic and active Q.

    See you next time.

    McRib

  • A beatdown that will live in infamy

    14 faithful found their way to WDog on the 75th anniversary of the attack on Pearl Harbor.  So there is the theme for the day, here is what went down:

    COP – SSH ,  Don Qs, Flutterkicks, Merkins, Arm Circles.

    Down to Amphitheater. In honor of 75th Anniversary:  75 Burpees, 5 each step on up 15 steps. Mosey to Carillon.

    Partner up. 110 Merkins and 188 Box Cutters. 1 partner runs up and down Carillon. Finish with APDs  – Arizona Prom Dates.

    Mosey to Rusty Cage.  3 Sets of 7 of: Pull Ups and then Jerkins. 7 being # of battleships sunk, 21 total ships sunk.

    Mosey to field- Broad Jumps across, 21 Flutterkicks. Lunge back. Bear crawl acrossand back. lastly Wheelbarrow across and back, with 10 Derkins at end. Mosey back to the flag.

    NMS – So YHC ran out of stats after the Rusty cage since the pax crushed the 75 Burpees. On the bright side after that start YHC may not be seeing TYA at any Qs in the near future.

    Glad to have Lab Rat there to shore up any naval references.  the Arizona PDs were lost on some…

    We learned that EF Hutton can broad jump faster than he can run.

    Glad to see Toga back in the gloom with all he has been dealing with. You are still in our prayers brother.

    Announcements – Weekly Thursday lunch is tomorrow, on Thursday…  Location is Pop’s Market on Grace at Noon.

    Pleasure to lead this am. YHC loves WWII history and tried to keep this theme reverent. We are lucky as hell to be Americans and can always do more to remember those who fought for the blessings we take for granted.

  • Preblast: 3rd F – Rise Up!

    The PAX has been killing it with the physical workouts but we think that it is time to RISE UP and engage in some spiritual workouts as well.

    1 Timothy 4:8 in the Bible states, “For physical training is of some value, but godliness has value for all things,holding promise for both the present life and the life to come.”

    We need BOTH physical AND spiritual training if we want to see true change in our lives.

    We will be seeking to provide some tools to help men attack the SadClown Syndrome and improve our marriages, parenting, leadership and overall life. We can’t face life’s challenges alone and we need more. We need God’s help to attack and overcome our struggles (and we all have battles we are fighting or avoiding).

    F3’s mission is, “to plan, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.” We want to build upon the foundation of the first two F’s and light up the 3rd F in a way that not even Charlotte has figured out!

    How will we do this?

    This first spiritual workout will meet at Rise & Shine Diner (10372 Leadbetter Rd
    Ashland, VA 23005) at 6:30 am for one hour of hard-hitting conversations and action steps. We will take this Thursday morning to discuss what this can be and what we want to attack together. No doubt, we want this to be a lot more than a cute Bible study or an intellectual exercise. We want to see our lives impacted and changed!

    We will be looking to start other spiritual workouts with additional spiritual Qs that challenge us to go deeper with our faith in God and with one another. It is time to rise up!

    Are you IN? Decide now to SHOW UP and see how a spiritual workout can build on the physical workouts.

    The Carpenter – with inspiration from Abacus, Wild Thing and Spit!

  • Dropping B.O.M.B.S.

    A wet and cool sunny and 70 morning greeted the 9 strong PAX that rolled into NoToll to see what YHC had in store for them.  Due to the rain we did not get onto the fields to imprint a SAAB-like beating on them and stayed in the parking lot to get some work done.

    COP

    SSHx25, Helicopter x15, Hillbillies x20, LBCx20

    Partner up for B.O.M.B.S. – 50 Burpees, 100 Overhead Claps, 150 Merkins, 200-Big Boy Situps (WWII), 250 Squats

    Mosey over to the fence for a triple check – Balls to the Wall, Pole Smokers, run across the lot and back.

    Mosey to the Basketball Court for Mary

    Boxcutters, Flutter Kicks, 1-leg APD, Crunchy Frogs

    Merkin Finisher – 15 IC

    COT and YHC took us out.

    NMM

    YHC signed up late yesterday afternoon to Q with no ideas until I scrolled through the list on the F3 site and found B.O.M.B.S. Having never done that before and always enjoying new things thought we would give it a whirl.  The PAX crushed it while enjoying some mumblechatter on the lap around the parking lot.  Flipper obviously carried Hardywood through the sets since they finished a lap ahead of everyone.

    Great to meet Wheelbarrow and see him out at NoToll.  Salad Cream continues post and gets laughs whenever it comes around to him in the COT.  DK found some Salad Cream at Fresh Market and may be willing to share with any PAX that are interested.

    DK confirmed that there are still 5 people left in his elimination pool which is impressive, no F3 guys remaining though.  A big change from last year when all but a few were knocked out after week 2.

    Last week of support for F3 Hampton Roads – I will be leading a crew of 6 down on Saturday.  Last minute EH is encouraged.

    Some potential 3rd F options coming up this month or the coming months as this is something a few in F3 Richmond have brought up recently and would like to be involved in.

    Rosie

  • No one got lost

    14 F3RVA regulars appeared in the drizzly gloom to make themselves better and start the day the only way F3 men know, and this is what went down:

    Mosey to soccer field for COP.  Exercises were Invisible Jumprope, Don Quiote, Dying Cockroach, and Drill Instructors.

    Mosey to BBALL courts for suicides interrupted by Partner exercises.  Exercises were:

    Regular suicide followed by LBC x 25.  Partner wheelbarrow across BBALL court.  Flutterkick x 25.  Partner Wheelbarrow back across BBALL court followed by Flutterkick x 25.  Reverse Suicide followed by WWII x 25.  Partner Carry across BBALL court followed by Freddie Mercury x 25.  Partner Carry back across BBALL court followed by Freddie Mercury x 25.  Burpee Suicide.

    Mosey to front of outer bus loop for Catch Me If you Can.  One partner runs backwards while other partner completes three burpees and runs forward to catch partner.  Repeat until 2 loops of outer bus loop complete.  Using the inner bus loop, one partner begins polar bear crawls while other partner runs the inner bus loop until he reaches partner.  Switch until partner team reaches halfway point where the exercises change to lunges.  Partners complete  1 loop of inner bus loop.

    Mosey back to flag for 5 minutes of Mary.  Exercises included APD, American Hammer, LBC, Freddie Mercury (Swirly style), Rosalitas.

    Numberama, Namearama, COT. YHC took us out with a quick prayer.

    Announcements.

    3rd F Thursday 0630 Rise and Shine Diner.  See THE Carpenter or Spit.

    Abacus and family in prayers.  Especially Abacus’s Sister.

    Hymns and Beers at Center of the Universe Thursday evening.  See Front Porch for details.

    NMM:  YHC was still a little stiff from this last weekends 10 (uh15) mile trek thru the woods.  It was nice to be back at the friendly confines of the DaVille, as I grew up playing in the woods before the high school was built and there was no way I was going to get lost this morning.  With that being said, the PAX was extremely solid this morning without much mumblechatter until YHC suggest we Polar Bear Crawl half way around the bus loop.  That was a crowdpleaser that stirred up some conversation until everybody was out of breath and it fell silent again.  The entire PAX knew that there would be some Suicides (YHCs favorite running exercise), but the twist of Partner Wheelbarrows and Partner Carrys definitely added some flavor.

    Well Done this morning Atlee Brigade.

    Circle K

  • Five fingers should do it…

    9 men arrived in the gloom to take in a morning run in only slightly damp and chilly whether…

    Route:  Progress out and back through a 5 roads leading from UR to Three Chopt (Robin, Iris, Tapoan, Ridgeway, Old Mill).  Mother-goose approach where leads circle back until last has reached the top (i.e. end of each road).

    YHC enjoys his hills and, despite residual pain from this past weekend’s trail run, he wanted to offer a sampling of the various ascents surrounding the campus.  Five out-and-back legs were chosen (or what was later dubbed “5 fingers”).  The entire PAX performed extremely well on all fronts, grinding out some very steep hills.  There was mumble chatter along the way such as “remnants of the BRR”, to “which leg represents the middle finger…”.  Overall, YHC appreciated everyone’s effort given either their participation in this past weekend’s trail race, continued running and/or training for a future event or goal, or just running to and from the AO like Marv and Sippy are always prone to do. (Respect to all of you guys!).

    Announcements:  Please offer up or help support a 3rd F for this month.  Given the holiday season, it is easy to forget those for whom this time of year is simply a reminder of their ongoing struggles.  Case in point, TYA will be sharing information regarding an organization that offers meals to homeless high school students (one of which works at our stomping ground ET).  DK is also working on an event so please reach out to him.

    Saab abides

  • Better late than never

    Four strong attended Batteau for a Monday morning workout.

    The thang:

    Jog around parking lot awaiting any other PAX, circle up near road – 20 SSH, 5 burpees OYO, 15 sumo squats, 4 burpees OYO, 10 hand release merkins, 3 burpees OYO, 20 hillbillies, 2 burpees OYO, 20 heals to heaven, 1 burpee.

    Mosey down to the stone valley. Triple check – derkins, box cutters, run up to road.

    Mosey up back stone steps, triple check – dips, leg ups, run down steps to stone valley.

    Mosey to picnic table area – dora – 50 WWII situps, 100 irkins, 150 one leg squats on table, run to light pole.

    Mosey to back street – sprint to other end.

    Mosey around loop and circle up for mary – freddie -> 30/60/90 -> Rosalitas -> 90/60/30 Hello Dolly. LBCs.

    YHC thought he may have the elusive morning in the gloom, the one-man PAX, but through the fog and haze Sippy and his light came jogging up at 5:29 AM. The other members filtered in throughout the early part of the workout. Great job and thanks for making it out.

    Way to knock Bear Creek to all those who ran. Sounded difficult but some excellent F2 as well.

    Good words to live by, late is better than never, at least in F3.

     

    -Singer