Category: Richmond, VA

  • The Hype Man Fartsacked

    After hyping my first Heartbreak Q, Handshake turned off the alarm, thinking he’d just rest his eyes for a minute. Soon thereafter, while he continued to wallow in the fartsack, 21 Gloom Warriors got after it. Following an introduction and disclaimer, COP started with SSHs, DQs, Arm Circles, WWIIs and Mt. Climbers. Next, while still in COP, we got the heart rate up: we ran in place, only stopping for a few firecracker jumps, burpees, merkins, etc. Recovery. Enough of that: Let’s roll!

    From QMS over to PES for a triple check: P1 scrambles up the stairs, bear crawls over to the other stairs, run down and does a lap, while P2 does Heels to Heaven and P3 does squats. Borat was jump squatting like an NBA star while Whitesnake regaled us with tales from across the pond. Done. Quick 10 count. FEBA! Let’s mosey.

    Dora time. Partner up. 100 merkins. 150 crunchy frogs. 200 SSHs. Hope we didn’t disrupt the Tomatoes too badly as we sprinted past them with sweat flying. Enough of that, back over to QMS.

    Circle up for some of Mary’s ugly step sister w/ ADHD: Core exercises, OYO, no count, no stopping, just change when the next one is called. FMs, flutters, Box cutters, V-ups, and more WWIIs. Almost done. No time for stopping now: Grab a pole. 20 polesmokers. 5 Imperial Squat Walkers. 10 Mike Tysons. All OYO. I saw Gold Digger done early. Had to keep that beast moving: Repeato was the call.

    Mosey BTTF for a 60 second leg hold…aaaaaaaaaand done! Way to work fellas!

    Numbers. Names.

    Announcements: 1.) Saturday, 10/4, Handicap Build in Midlothian, starting about 9:30am. Get with Gomer for details. Come on out, get your hands dirty and help someone that could use it. 2.) Lighthouse, Blue Moon and YHC will table the Out of the Darkness suicide awareness walk on Sat, 10/4, in Dogwood Dell area. We aim to be set up by 7:45am. We’re hoping that there will be lots of men to speak to about the answer that F3 is to the mental health crisis. 3.) Likewise, EF Hutton plans to set up a table at Tuckahoe Little League, also on Sat, 10/4, to share the awesomeness of F3. So look out for lots of baseball dads coming to an AO near year. Get your thinking caps on and start coming up with lots of insulting nicknames.

    Prayer Requests: None today. YHC took us out.

    Moleskin: When you eventually solve the handful of problems you have today (or they just pass, as all things inevitably do), you’ll then have new problems. They will never leave. But don’t lose heart. There are a million and one things going right today. Take note of them. We are blessed to have another day to be alive. Use it. Look for an opportunity to encourage someone who needs it. Try to be a little better than you were yesterday. Try to think a little less about yourself and notice something you can do for another. Have a great day fellas! And I’ll SYITG!

  • A week ago

    ipc week 3, previous BB didn’t post. We did all the reps in record times

  • Popular Tuesday

    11 Davillians including 5 runners and 6 ruckers enjoyed low humidity for the one last day in September.

    This how it went down

    Ruckers – Did a walk around Giles

    Runners – YHC and BAM did an out and back of Honey Meadows Estates to get in 4.25 miles. The rest of the runners ran a little shorter route in Honey Meadows to close to 4 miles

    YHC has enjoyed running with BAM these last couple of runs and the mumble chatter about our lives

    Awesome to see a great showing in DaVille

    SPIT ON THAT!!

  • From the Neighborhood to the Tip

    3 Gloompatriots emerged for the final Tuesday morning Iron Haul (will now be held Mondays starting next week) for an hour of good chatter and just shy of 3.5 miles traversed! We began by meandering through the Pine Fork neighborhood and back, heading east at the trailhead and through the diamonds. Cut a right towards the pull-up bars and a left around the tip. Once we made it around the whole tip we headed west at the pull-up bars through Copperhead Trail nestled behind the dog park and pickleball courts(we got pickleball!). Once we made it back to the trailhead we carried on in similar fashion to log an extra mile by covering the west side of the trails.

    Numbers & Names

    Announcements – Last week of IPC thank you God!
    Prayer Reqs – Commando – prayers for John, young man going through some hard times as he and his partner separated with a 1 year old caught in the middle. Beaver – Prayers for my brother Steve that he finds his way back to a relationship with Jesus. Choo Choo – Prayers for his family and wife get through the daily struggles that they are encounter.


    Commando took us out in a mighty prayer! We’re very blessed to have Commando in this group to be a whetstone to the rest of us, it’s something we haven’t had that we truly needed. Commando, you are a blessing to our group brother. Respect.

  • The Perfect Number.

    12 Hims graced the beautiful lawn of No Toll to get swole. Machismo’s son Polar Bear says body weight work out isn’t efficient and chose the gym instead Machismo set out to prove him wrong.

    Warm up we did a lap around the fields to prep ourselves for them pending old glory. We settled into the parking lot for a warmerama. SSH, DQs, IWs, x factor situps, tempo merkins and some weird exercise that really hard to get in count.

    thang 1. Merkins ladder 1 rep lbc run to the middle of the field 1 markin climb theadder to ten.

    Thang 2: 4 corners. 20 reps each. ‘mericans, x factor, hammers, isws.

    pay the toll 20, 20, 20. Dips, step ups, decline ‘mericans.

    5 MOM.

    pleasure to lead you all this morning. NOS Leadership meeting at DTHs house Thursday at 8. Prayers for Lwoods grow ruck and the baby.

    reflections went deep on marriage as a covenant and not a contract. About enduring the hard times and sticking with it. Tin Man and his wife and Machismo and Alyssa will be celebrating 20 years next year. Contracts are often broken the covenant of marriage is a promise that says I’ll love you even though we are broken.

  • 1/2 a pack

    YHC showed up to an empty lot when 2 more showed up and off we went for a beatdown.

    COP

    We mosey around the back of the high school to the bus loop and triangle up for 20 SSH, 10 Helicopters, 10 DQ’s, 20 LBC’s, 10 reverse scorpions.

    THANG

    We start a triple check using the inner bus loop lap run as the timer for Partner 1(P1), P2 – 40 merkins then rest, P3 – Bench step ups. We go through one rotation and Surf and Turf had a pain in his knee…so so we modified after one complete rotation. We mosey to the side entrance and do a wall sit for 1 minute. Moset to the picnic tables and P1 – Lunges to the bus loop and jogs back as the timer, P2 – Push ups on the bench and P3 dips on the bench. We repeat this 3 times and getting close to time so we mosey back stopping a the pole light for 20 2ct flutter kicks. We recover and mosey back to the parking lot.

    COT

    Numberama, namerama, Trout took us out in prayer.

    Great workout this morning gents, hope to see more next Monday in the Gloom.

    Cheers….CB!

  • 6 for a six pack

    COP

    YHC showed up and we had 5 more come to form a group of 6. Tabata was the theme for today and here is what went down. Warm up with 20 SSH, 10 DQ, 10 Helicopters.

    THANG

    We form around an island and I set up the Tabata program with 8 sets of 4 minutes rounds of 20seconds on 10 seconds rest this totals to 8 reps of the exercise in this fashion.

    Exercise 1(E1) – Curb Taps, E2 – LBC’s, E3 – Carolina Drydocks (10 reps then plank for each round of 30 seconds), E4 – alternating lunges, E5 – Freddie Mercuries, E6 Hand release merkins (10 reps then plank for each round of 30 seconds), E7 – squats, E8 – Flutter kicks.

    COT

    We return back to flag circle up for 2 minutes of stretching, Yardsale took us out in prayer.

    Great work this morning gents. See you in the gloom soon, cheers…CB!

  • And don’t call me Shirley

    Nine men showed up to take a trip with Roger Roger but clearance was not granted, Clarence – the ghost flag was already flying with YHC at the controls. According to the ground crew who couldn’t figure out where to load the luggage, this is what transpired.

    COP: SSH, Helicopters, IW, Copperhead Squats, Ukrainian Soldiers, Merkins, Planks, LBCs, and APD’s, all IC

    Mosey to the entrance to the bus loading zone for The Dirty McDeuce. Four rounds of three exercises (12 reps each) plus a lap around the bus lane. Round 1 – Merkins, Squats, WWIIs + run / Round 2 – Carolina Dry Docks, Lunges, Flutter Kics + run / Round 3 – Diamond Merkins, Monkey Humpers, American Hammers + run / Round 4 – HR Merkins, Jump Squats, LBCs + run

    Wander to the back of the bus lane for partner Dora 1-2-3: 100 Merkins, 200 LBCs, 300 SSH

    Back into the bus lane and enjoy one burpee at each lit light pole around the circle then mosey back to the flag for Mary and stretching.

    Numbers and Names. Welcome FNG now known as Precious. Glad to have you join us and hope to see you again soon.

    Announcements: Look for opportunities to join an F3RVA contingent to The Bridge in Charlottesville in the coming months. YHC is planning to lead a group at the end of October. See Upchuck if you would be willing to Q. You need to visit the AO as a PAX before you can Q. All are encouraged to make the trip at least once.

    Roger Roger is spearheading a new bootcamp AO on Fridays in the Wellesely area of Short Pump. Watch for details.

    Wish Roger Roger best of luck on a smooth transition back to flying and Green Hornet as he searches for his next role.

    YHC took us out.

    Thank you for letting me lead this morning and special thanks to Roger Roger for graciously embracing the tradition of the RVA Ghost Flag. Where will it turn up next?

  • Morning Beatdown at Hoedown

    Ten determined men showed up in the early morning light at Hoedown for what promised to be a challenging workout. Though my memory is a bit hazy on exactly why I volunteered to Q this session, I’m glad I did!

    The Workout

    Warm-Up

    We moseyed down to the bottom of Lindsay to kick things off with our Circle of Pain (COP):

    • Deadman hang
    • SSH x 25
    • DQ x 10
    • LBCs x 20
    • Scorpions x 10
    • Merkins x 10

    Main Event

    Exercise #1: Partner Hill Work

    We paired up for some partner work. Partner 1 ran to the top of the hill and back while Partner 2 cycled through bearcrawls, broad jumps, and lunges, finishing with the “booyah” push-up before switching roles.

    Exercise #2: Parking Lot 11s

    We moseyed over to the Tuckahoe parking lot for a classic 11s routine—push-ups on one end, sit-ups on the other, running between each set.

    Exercise #3: Hill 11s

    Back to the main parking lot for another round of 11s with a twist: backward runs up the hill with push-ups at the top, then regular runs down with sit-ups at the bottom.

    Welcome!

    Special shout-out to DTH for bringing a FNG—welcome Gerry to the F3RVA family!

  • Breaking Bread Sunday Pizza Edition

    YHC and 2.0 Snare delivered an abundance of piping hot Genova’s pizza along with some homemade goodies and sides to the great folks at the Daily Planet on Sunday. As we walked in we got a hearty welcome and a joyous “we were hoping for pizza”. Boom, wish granted! Football was on the tv. Service and fellowship was had for a short while and souls were fed.

    they were still talking about Vandelay’s sandwiches too.

    fill up that Q- sheet for the last weekend of the month men!

    No More Gumbo For You!