Category: Richmond, VA

  • Can you say 2nd annual if it’s only your second time?

    9 of us did the road trip for the 2nd annual Lake Anna F3 Day. We missed many of our brothers committed to other family events. But we’ll be back…

    Brief warm up and already people were trying to name the FNG.

    Exercises were limited: Triple Check (Run, Step Up, WWII), Another Triple Check (Incline Merkin, Decline Merkin, Run).

    Back to the flag (yep, that short) for Jacob’s Ladder, Ring of Fire (pick your favorite Merkin) and 100+ core exercises (American, Irish, Heals, Side Crunches).

    Coffee, Bagels, and on to the boat…found Handshake on the water, then went to lunch at Mexican restaurant, and naming of our FNG. Welcome Captain Deez.

  • PP in your Q

    A fearsome foursome assembled this morning looking to torch some calories. I asked Pierogi if he would co-Q with me this morning. He agreed, and that’s what we did.

    We began with a mosey around the perimeter of the park, ending at the basketball courts.

    Andy Dufresne, helicopters, arm circles, overhead triceps stretches, Michael Phelps, dead man hang, cherry pickers, sit and reach, butterfly stretch, left leg over right body twists then switch sides, copperhead squats, SSHs, merkins, V-ups, scrunchy frogs

    Tossed the Q over to Pierogi. 11s on the same basketball courts. WWIIIs and burpees.

    Mosey to the tennis courts. Dora. Runner around the perimeter of the courts. 100 chain smokers, 200 SSHs, 300 LBCs.

    Back to Pierogi. With fifteen minutes left on the clock, Pierogi thought we had time to run the entirety of the park trail through the woods, about 2 miles I’m told. The PAX didn’t think that was feasible, so we did something much harder instead.

    Another run around the perimeter of the park, but at each parking lot we would mosey ¼ of the way across the lot and sprint the rest, 100%. Rest a bit, then repeat back across the lot. I believe we did this in four parking lots. On the final stretch of the park loop, sprint the rest of the way. YHC did this, but that popped the cork on my merlot. I spent the final 3 minutes lying in the parking lot while the rest of the PAX got another 50 LBCs in and some self-guided stretching.

    Names, numbers, announcements. Check slack.

    YHC took us out. Prayers for Tzatzikis dad and family. Prayers for safety and wise judgements as students, teachers, and staff return to school.

    Tough one today. Over 3 miles traveled. My Fitbit says just over 700 calories up the chimney. A nice combination of calisthenics, cardio, and HIT.

    Thanks for coming out, and letting Pierogi and I lead you!

  • Summer Tour: Localized Due to Inflation

    Bon Iron was officially on the Summer Tour this morning, where PAX from across RVA were encouraged to travel far and wide, experience new AOs, and broaden their horizons.

    Apparently inflation and gas prices had other plans.

    Five locals posted. Zero tourists. Bon Iron remains undefeated at attracting the exact same people who already know where it is.

    Tha Thang:

    COP 1: YHC stole this one shamelessly from F3 Orlando, because intellectual property law does not apply before 7:00 a.m.

    Twenty cards were laid out face down in five rows of four.

    Aces: 10 Burpees

    Kings: 10 Squat Thrusters

    Queens: 10 Curls

    Jacks: 10 Rows

    Each team flipped four cards, tried to remember where everything was, then completed all four exercises and ran to the end of the bus parking lot and back.

    Find all four matching cards- exercise disappeared from the board.

    DTH’s team ultimately secured the victory through what can best be described as a liberal interpretation of the rules.

    COP 2: DORA

    Blocks in hand, we headed to the field for:

    100 Block Swings

    200 Halos (incorrectly referred to as around the worlds)

    300 Squats were next in sequences but ran out of time.

    Announcements

    8/28: Pool Party at Snuff’s

    8/29: Latinos in Virginia Empowerment Center food distribution

    8/30: Dealer’s Off-the-Books Ruck

    9/11: Overnight Ruck at the Alamo

    9/25: GTE Growruck in Leesburg.

    Prayer / Praise

    Praise for Trojan’s dad, whose heart surgery was successful. Continued prayers for his recovery.

  • Frog of the Rings

    Seven Would-Be Warriors

    Sun barely cracked the gray,

    fog still thick on the trail.

    Seven Would-Be Warriors

    shouldered their 10-pound ring weights—

    the ones they called Cock Rings—

    and started the climb.

    Dirt underfoot, roots reaching up

    like they wanted a piece of someone.

    They sprinted the hill anyway,

    breath tearing, legs burning,

    trying not to catch a toe and eat earth.

    Hundreds of deep curl squats

    hammered out between the runs.

    Merkins in the gloom.

    Pull-ups in rotation on whatever low bar would hold.

    A wall climb that left hands raw.

    More pull-ups.

    Then the finish:

    two full minutes of Mary-style burpees,

    chest to dirt, jump and clap,

    over and over

    until the call of time finally cut them loose.

    Seven of them,

    breathing hard in the early light,

    still standing.

    Names, Numbers, Prayers and announcements.

    Nancy prayed in his elegant form

    for our sinful ways.

    It was great seeing Mr. Rogers at the Dog Pile!

    Have a great weekend, gents. Thanks for letting me lead!

  • So long and thanks for all the fish

    5 guys showed up today to celebrate the end of summer for YHC

    Here is what happened
    COP — arm circles, Copperhead Squats, DQ, crabcakes, crunchy frogs, merkins, flutters, calf raises

    11’s
    dips on bench and burpees

    4 5 corners
    Freddies, LBC’s, APDs, WW2, H2H

    Good stuff today! Love this group!

    Peace in the middle East
    Opus

  • Why not the BUCKEYES!

    An even 9 came out for the latest edition of Satans Hill. Some pax were calling for a flex Friday. However, they also stated they would wear a Buckeye shirt. With me the only one supporting my team, YHC decided on a mix.

    standard Nancy warm up to get everyone ready.

    Cop 1- Ring of fire. Everyone called an exercise with Cindy.. and yes one guy called merkin pull through.

    Cop 2_ Farmers carry to bottom of the hill. 10 stops up the hill. Start at 10 and add 10 each stop to the top. Exercises included but not limited to: merkins, WWIII’s, squats, curls, skullcrushers, Christian mccaf raises, APD,

    prayers to futons daughter who took a spill. YHC took us out in prayer.

  • Frigid Conditions

    Eight gentlemen set off into the tundra in search of warmer conditions.  Sweltering conditions were found.

    • Exit Godwin by way of Maremont
    • R on Raintree
    • Circle lake behind Raintree Swim and Racquet Club (choose your number of laps)
    • Continue on Raintree to Gayton
    • U-turn back on Raintree
    • L on Falconbridge
    • R on Pump
    • Back to Godwin and VSF

    Numberama, Nameorama, COT

    MOLESKIN

    Summer Tour yielded no tourists.  Perhaps it was the lack of a Q on the sheet, or Handshake on assignment.  Either way it was a fine-ish day to put in some miles.  If you consume plastic, make sure it’s macro.  And if you travel back to the 1970s buy me a few shares of Berkshire Hathaway class A stock.

    ANNOUNCEMENTS

    Fill the Q sheet (far right) for Breaking Bread each month

  • F3 Backblast 8/13/2026

    Basic name for a basic workout.

    Four dudes.

    Warm-up.

    Elevens: pull-ups and Lt. Dans

    Ab work on the bars

    Mosey and WWIIs

    Running with Merkins sprinkled in

    COT

    “Do not put your hope in wealth, which is so uncertain, but put your hope in God, who richly provides us with everything for our enjoyment.”

    (Paraphrase of 1 Timothy 6:17)

  • 72?

    4 of us posted at Tunnel. After a warm up, headed to benches for first workout. Asked for a number and Gomer said 72. Why? We don’t know…but we did 72 Step ups and 72 Dips (split in to two 36’s).

    To the Tunnel for Lunges and Copper Head Squats. To the hill for 7’s with Wide Grip Merkins and Squats. To the retaining wall for a series of exercises per step: 1 Burpee, 10 Dips, 10 Incline Merkins, 2 Burpees, 20 Dips, 20 Incline, 3 Burpees 30 Dips 30 Incline/WWIIs, 4 Burpees, 40 Dips, 40 Incline/WWIIs. 5 Burpees

    Merkin 7: 7 count of Regular, Staggered, Chuck Norris, Wide Grip, Diamond, and Ranger.

    Ab Break of 100 core: 20 American Hammers + 5 Irish, 25 Side Crunches (each side), 10 Heals and 15 Crunchy,

    Through the Tunnel with Lunges and Copper Heads, to the Flag for a Ring of Fire and Mary.

  • Is it bad to work out in front of female high schoolers?

    15 PAX showed up. Actually 13 showed up on time and I, the Q and Seymore showed up a little late. It isn’t every day that they block traffic on Patterson for 8 minutes to work on traffic lights.

    I decided to embark on a walking kettlebell workout and the workout did generate ~3,500 steps. Not WTH caliber but not bad for an aging crew (for the most part).

    COP: SSHs per attila, DQs, helicopters. merkins, plank jacks, Freddies. Mosey with rifle carry to side road away from the bus loop. Do some halos when further moseying. Stop to do 10 lawmower pulls and overheads. Then 15 of each. Then 20 of each.

    Mosey with halos to the other direction. Then stop and work on abs. 10 sit and press and coupon flutters each. Then 15. Then 20. See a pattern here. Then check on the lady whose car is parked nearby; she is waiting for a battery jump. Mosey by lunging and then moseying further to the Godwin football stadium.

    This is where it got interesting. I did not think that a high school girls would be having practice and entering the stadium. So in the effort of spreading awkwardness, I had sets of squats and swings, 10 , 15 and 20 being done next to the entrance. I am sure they thought it was great and not creepy. Thankfully we left before the police were called.

    Moseyed back with rifle carries and around the worlds to the grassy area. Did bear crawl and lunge without the weight. White Deer was fast but hurt himself. Hope you are OK WD. Moseyed back to base. Finished with American hammers, heels to heaven and stretching.

    Prayers for Handshake’s family, Fudd’s sister Mary, those who are helping kids move and Wojo’s mom. If you are interested in the Lake Anna workout this Saturday, let Tater or Byproduct know ASAP!!! Thanks for letting me lead and sorry I was a little late.

    Fireman Ed