Category: Richmond, VA

  • Extended Edition

    5 PAX at the latest edition of F3RVA’s premier evening workout………….Here is a brief summary for your viewing pleasure.

    Warm Up: Lap around the parking lot followed by Ski Jumps, Invisible Jump Ropes. Apple Bottom Poppers, HR Merkins, Freddie Mercuries, Flutter Kicks, Hello Dollies, Knee Pulls, Butt Kicks, Lunge Walks, etc.

    Mosey to the lower parking lot for Exercise One: 4 Corners with expansion pack.
    Corner 1 – Merkin ring of fire (2 rounds)
    Corner 2 – Hump Circuit with 50 each of Monkey Humpers, Wallabama Prom Dates, Pickle Pounders
    Corner 3 – Ab ring of fire (Hold Boat position), 2 rounds
    Corner 4 – Leg Circuit with 25 lunges, 50 Jump Squats, 75 calf raises, 100 plank jacks.

    Exercise Two: Indigenous People’s Run – full lap around the complex. Man in the back does 2 burpees and runs to the front. We mixed up the mode of transport and included running, Bear Crawl, Lunge Walk, Curb Crawl, Crab Walk, Forward Straddle Hops. Switched up at various intervals.

    A few minutes left for Wall Work – Hoe Twists, Hip Slappers and Dirty Hookups.

    Variable arm exercises as YHC limped back to the flag for COT.

    Final Thoughts: It was great seeing Ghostbuster and Meatball back out! House Party is not a huge fan of the dark and cold evening temps. TryHard described the working out as weird but effective – which pretty much sums up by F3 Q career. Until next time……………..

  • How To Not Look Like a Security Guard

    One launched for a few weighted loops around the lake. Temperatures were 70 and sunny. According to the residents wondering who the guy in black shoes, black shorts, a black shirt, and a giganormous black flak jacket was, the following might have happened.

    Loop Lake Florida 3 times. Rough distance 2 miles. 40 pound ruck. 2 cups of coffee.

    Number, name, and YHC took himself out.

    NMS: YHC has been traveling a ton. And, with traveling / working comes…a smidge more “drink” than is probably either healthy or desirable. No running after a night out…so, thus begins the upside / downside of having a ruck. It makes exercising easier, but it makes drinking easier. Gonna have to figure this one out.

    All that said, rucking has one huge advantage…can carry coffee with me while working out.

    Announcements:

    The Bridge is December 27. Kubota with the Q.

    Need a Q for January.

  • Coupon Triple Triple Surprise

    10 Gentlemen of the Gloom converged at Mary to start our Thursday in the very best way. After checking for the nearest emergency toilet options using Hitch’s new app, we launched forth at 0530. On the way to the COP, we stopped by YHC’s car to pick up some coupons.

    COP: Deadman hang, DQs, Imperial Walkers, Ukranian Soldiers, etc.

    Coupon Triple Triple: Three rounds of three triple checks with coupon work. Round 1: P1 Lunge pass throughs, P2 overhead press, P3 run to the fence, Bernie back // Round 2: P1 Goblet Squats, P2 Kettle bell swing, P3 karaoke to the fence and back. //Round 3: P1 – alternate rows 10x P2- Bench press, P3- bear crawl half way to the fence, run to the fence and back. Deposit the coupons on the way back to the flag.

    Final COP: end with some ab work. LBC 25xIC, Freddie Murcury 25xIC, American Hammer 25xIC, Flutter Kicks 25xIC. End with 10 burpees OYO and some stretching.

    Numberama, Namerama, YHC took us out.

    NMS: Coupons are a rare sighting at 45MOM. Not all were happy to see them today, but it was good to get some solid strength work in. Great groupings and perfect temp.

    SYITG

  • Trail of Divots

    Eighteen KB warrior assembled for a weighted journey today at Circus Maximus.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • KB carry to the band/practice fields for a KB beast:
      • Rifle carry & sit ‘n presses
      • RH waiters carry & high pulls
      • LH waiters carry & curls
      • Death crawls & overhead presses
      • Lunge walks & tricep presses
      • Back carries & lawnmower pulls (each arm)
    • Jog the field
    • KB carry back to the flag for COT with YHC taking us out

    Great to see some familiar faces back at Circus Maximus today and solid work all around.  Mumble-chatter was intense for COP, but it dissipated as the workout progressed.  The biggest challenge of the KB beast is being under weight for so long.  Plenty of divots were left on the turf as KBs were dropped in fatigue. 

    Convergence next week at Mary for Thanksgiving.  Workout starts at 0700. 

    Prayers up for those dealing with sickness/injuries, job searches and family member next week.  God is good all of the time!  Lots to be thankful for.

    Attila

  • Titans of The Bermuda

    3 Mammoth Men emergered from another frosty gloom(YHC is ready for shorts weather again).

    Set the Box Timer to go off every 5 minutes to do 10 Merkins.

    Brief Warmarama 20 ft from the bat mobiles.

    Take up our irons and head for the Bermuda for a round of Triple Check : P1 runs up the field 100 yards and back / P2 KB Squats / P3 Toss the medicine ball over the field goal.

    Meander over to the parking lot for a round of some painful 11’’s – Merkin Pull Through (The Hard Way) / Lunge walk your KB across to 2 tree island for 2 Arm Curls.

    Numbers and Names!

    CoT – Announcements & Prayer Requests – Thanksgiving Convergence at 45MOM.
    YHC closed us out!

  • Revenge of the Nerd

    Look ma! There’s wood in that thar Woodshed!

    That’s right, 4 HIMs from the Woodshed took last week as a challenge and showed up to join 5 other HIMs to take delight in the Nerd-based workout promised by YHC. With a little creativity and some learned Prompt Engineering studied while job searching, YHC let an older Llama2 model craft a workout that included warm ups, 2 COPS and some downtime. This ChatGPT-like venture allowed YHC to nerd out in the AI space while also crafting a sweat-inducing workout.

    Warmarama took advantage of new lights down from the clubhouse to allow a short mosey to a cross-street where the PAX took part in Lllama2-based delicacies like SSH, Cherry Pickers, Arm Circles, Ukranian Soldiers, Torso Twists and some leg stretching. Moseying back to the parking lot introduced phase 2.

    Llama2 then introduced COP1 which consisted of 3 rounds of sprint intervals the length of the parking lot and performing the following at subsequent ends:

    • 10 Mountain Climbers
    • 10 Freddie Mercuries
    • 10 Leg Raisers with push from a partner
    • 10 Plank Shoulder taps

    A quick 20 count led to COP2 which was similar to COP1 except the sprint intervals ran the other direction for variety and consisted of:

    • 10 Merkins
    • 10 Wide Merkins
    • 10 Diamond Merkins
    • 10 Plank Shoulder Taps

    Finishing with time left, the PAX enjoyed a solid ring of fire led by each of the 9. Llama2 did not account for this time, so looks like YHC’s prompting skills need some improvement.

    COT included prayers for Excel’s 12:30pm interview on Thursday and praises for TeddyKGB joining St. Gabriel’s church with his wife and being able to now take communion.

  • Two roads diverged in a yellow wood

    Two PAX arrived on this wet day. YHC was 1-min late, so the other PAX had already left to do his own circuit. According to the street lamp that went out at 5:40am, here’s what happened by the amphitheater:

    COP: Helicopter, arm circles (forwards and backwards), Ukranian soldiers, Imperial walkers, Copperhead squats.

    Merkins x35, Superman x 1min

    Cue music-driven ab excercises – flutter kicks, freddie mercury, LBCs

    Algore for 1 minute

    Arm lifts with traffic cone x 3 sets

    Bear crawl + SSH through half of the traffic circle

    Mosey to stage – 3 sets of BTTW, merkins, and belly-down starfish

    Mosey to Cage – 15 pull-ups and 10 Jerkins

    Mosey back to the field – 20 squats, 15 hand-release merkins, 30 merkins

    Both PAX reconvened at the field for some fellowship, and YHC took us out, asking the Lord to help us remember his love for today.

  • Split Time

    Arrived at MOT to 2 other PAX at the AO, one set on bringing back SOT with a boot camp and the other up for a bit of both, we set out on a route to get Singer back for some boot camp time with Doozy. Down Mt. Midlo and around Woolridge, and back home. Out for loop 2, Singer stuck with me down Coalfield before heading back to SOT. YHC picked up the pace a bit to get around Woolridge with a brief detour into the Grove.

    • Chili Cook-off – 11/23
    • Daddy Daughter Dance – 12/6
    • Other things to come…

  • Sausage Fest

    A Lucky 13 gathered this morning at the earliest known workout in F3RVA land. Today’s mission was to start decorating for Christmas. Rewards would follow, but first….

    COP on church patio:

    Dead Man Hang, Reach for the stars, SSH’s, DQ’s, Helicopters, Ukrainian Soldiers, Inverted Scorpion Kicks, 1.5 Pencil Rolls, Regular Scorpion Kicks, LBC’s

    Mosey to the main parking lot for:

    Cut down your Christmas Tree (Touch-A-Tree)

    Touch 2 trees, partner does Flutter Kicks

    Touch 4 trees, partner does Squats

    Touch 6 trees, partner does Box Cutters

    Next, we have to decorate our tree:

    Round 1: Partner 1 Wall Sits while other partner runs and gets strands of lights, switch up

    Round 2: Partner 1 Ballz 2 the Wallz while other partner runs and gets tinsel, switch up

    Round 3: Partner 1 Donkey Kicks while other partner runs and gets ornaments, switch up

    Then, we have to put candles in our windows:

    Round 1: Partner 1 tries to reach the church windows via Dwight Howards while other partner bear crawls out and back, switch up

    Round 2: Partner 1 keeps trying to reach the church windows via Dwight Howards while other partner lunges out and back, switch up

    Round 3: Partner 1 has to replace the light bulbs in the candles via more Dwight Howards while other partner reverse lunges out and back, switch up

    Now that the house is decorated, we need to mosey over to the fence and run some garland around it.

    Keeping same partners, 3 rounds of exercises while partner runs around the fence, switch up. PAX may or may not have almost broken the beautiful fence in Henrico’s Tiniest Park.

    Time to take Santa’s reindeer out for Christmas Eve night:

    With same partners, 1.5 rounds of wheelbarrows to the tree on the right and back. Switch as needed.

    Time for Santa to throw his sack on his back and deliver toys: Partner Carries across the park and back

    Audible! No, that’s not happening. We are too old and big for Partner Carries.

    Head over to the guardrail for 4 rounds of Bernie Sanders out and back while partner does Dips, Incline Merkins, Decline Merkins, Dips. Switch up for each round.

    Mosey back to the VSF and circle up for Mary

    Santa just got home and is looking forward to Alabama Prom Dates with Ms. Claus.

    Not satisfied, Santa does Pickle Pounders with Ms. Claus.

    One minute of American Hammers to finish it off.

    Numbers, Names, Announcements, and YHC took us out!

    NMS:

    This is either the 4th or 5th year of First Watch SZN of GVN. Each year it seems to start earlier and earlier. I am happy to do this to share my gratefulness to the First Watch PAX for helping me start a 5am workout 6 years ago in order to help me get out and post when a 5:30am workout interfered with my wife having to go to work very early in Western Hanover. YHC changed it up this year and spiced it up a little. Enjoy the treats, men, and lets share our giving hearts with all this holiday season. Make giving contagious! Two more spots are open for SZN, 12/24 and 12/31. Upchuck has the Q next week!

    Happy Thanksgiving F3RVA and SYITG!

    Kubota

  • Good old No Toll

    🥶 The Gloom Report: 11/18/2025 – No Toll

    Nine Gloom Soldiers saddled up for what Machismo had in store this morning. Scrapping the frost from our iron steeds, the Pax mostly wearing gloves (except Dookie!) fumbled our way in the darkness towards the frosty fields.

    🔥 Warm-up

    It was a prompt start with a lap around the track for Warmarama.

    • Side Straddle Hops (SSH)
    • Imperial Walkers (IW)
    • Hand Release Merkins
    • Little Baby Crunches (LBCs)
    • Don Quixote’s (DQs)
    • …and more

    🔨 The Thang

    The Pax got straight to work with a mix of running and strength:

    • Triple Check: Run across the field with a triple check, hitting the standard Merkins and WWIIs (World War II Situps).
    • Man Killers (Ouch!) Q got to dish out the count around the pax. YHCs calves were burning tonight.
    • The Pavillion – Dora: Moved to the pavillion for a round of Dora 1-2-3:
      • 100 Dips
      • 200 LBCs
      • 300 Raise the Roofs
    • Indian Run (IP): A lap around the field with a Burpee Cherry.

    ⏱️ 5 Minutes of Mary (5MOM)

    Returned to the start for a round of Mary.

    🙏 The Moleskin

    YHC (Yours Truly, the Q) asked the Pax what they were thankful for. We got many great answers, but above all, we were thankful for Snuff’s Coffee, delivered even though he was running it tight to get his wife to the airport.

    Humbled to lead you all this morning. Grateful for the opportunity to start the day together!

    Aye, Machismo (Q)