Category: Richmond, VA

  • 4×7=28 diamonds

    F3 Bon Air “Iron” Backblast – 10/25/2025AO: Bon Air Elementary Q: Machismo Pax: 4 total. Scram, L Woods, Tin Man, Machismo (YHC)Warm-O-RamaSSH (Side Straddle Hop)UKs (Ukrainian Soldiers)DQsPeter ParkersMerkinsStarfish SitupsThe Thang 1: 7 of Diamonds on the Ball Field The Pax completed a pyramid chipper.7 Merkins14 LBCs (Little Baby Crunches)21 ISWs (Imperial Squat Walkers)28 SSH (Side Straddle Hops) – The Peak21 Monkey Jumpers14 [What was the 14-rep exercise here?]7 BurpeesThe Thang 2: Mini-Dora In partners, P1 ran to the Little Free Library and back while P2 worked on the cumulative count. Flapjack until complete.25 Pull-ups (cumulative)50 Dips (cumulative)75 Step-ups (cumulative)The Thang 3: 4 Corners in the Hood Moseyed through the neighborhood, stopping at four corners for a beatdown.Corner 1: 25 MerkinsCorner 2: 25 Freddie MercuriesCorner 3: 25 Peter ParkersCorner 4: 25 Heels to HeavenMary No time for Mary, BTTF (Back To The Flag).COTCount-O-Rama: 4Name-O-Rama: Scram, L Woods, Tin Man, MachismoAnnouncements: [Any announcements made?]Praises/Prayers: [Any intentions shared?]Naked Moleskin (AAR)Solid work from the 4 Pax who showed up to get stronger.YHC (Machismo) confirms: Peter Parkers, done correctly with knee to the respective (same-side) elbow and back, are hard.The flag location is confirmed to be staying at Bon Air Elementary.Coffeeteria was great at the Polk House (we opted to meet inside). Fellowship was even better.Aye! Machismo

  • Rucking, Vol. 2

    One man launched from the previously mentioned rucking ground. Temperatures were, again, a seasonal 70 and sunny. According to the young man enjoying some sweet weed at 5:15 a.m. (not me) on the hotel’s back patio, the following might have happened.

    60 minutes under 38 pounds.

    Number, name, and YHC took himself out.

    NMS: always fun to see people’s faces when they mistake a weighted vest for a police vest. This young man took about 3 seconds of “about to poop his pants” before YHC said,”Good morning” and continued walking past. YHC thinks weed might not even be illegal in Florida anymore…who knows?

  • Rucking, Vol. 1

    One man stepped onto the rucking ground. Temperatures were 70 and sunny. According to the game warden patrolling with her hound, the following might have happened.

    55 minutes under 38 pounds. Cup of coffee in hand, podcast on tap.

    Number, name, and YHC took himself out.

  • PPC – Posts Per Capita

    A combined 8,630 posts or roughly 1,438 posts per capita gathered at Dogpile to see what the Bash Bros had in store and to drop 6 more on the heap.  Officially unofficially the most tonnage at a workout of all time. 

    Here’s what went down:

    Handshake Q

    • Mosey around the circle and down the Amphitheater to the Stage
    • COP – SSHs, DQs, Helicopters, Ukranian Soldiers, Plankorama, HRMs, Inverted Scorpion Kicks, Ball Lickers

    Triple Check

    • P1 – Run the Amphitheater perimeter
    • P2 – Bench Kicks
    • P3 – Step-Ups
    • Repeato LBCs/ Squats, Repeato WWIIs/ Incline Merkins

    Bearcrawl up the Amphitheater

    Mosey to top of Carillon

    EF Hutton Q

    • Dips x 20 x 3
    • Decline Merkins x 10 x 3
    • Incline Merkins x 10 x 3

    Mosey past Ha’ Penny Stage

    Who’s Got Wood? w/ Partner

    • Log Roll x 30 yards
    • Jump Overs L/R x 20
    • Log Squats x 10
    • Reverso and put your wood back where it belongs

    Mosey to the Rusty Cage

    Jerk It, If Necessary x 3

    • P1 – Run to fire hydrant for Burpees x 2 and return
    • P2 – Pull-ups or Jerkins

    Mosey to Sh*tters Row

    • 1st Mary – Flutter Kicks, LBCs

    Mosey back to VSF

    • 2nd Mary – American Hammers, APDs

    Numberama, Nameorama, COT

    MOLESKIN

    Rarely does a PAX assemble with such depth, length and girth as was the case today.  As we circled for the COP an estimate of seven thousand posts was guessed but proved to be severely understated.  YHC did his best Attila impersonation throughout the morning, as Handshake questioned one’s ability to score a slap and tickle while downrange in a tent or Yurt with the 2.0s five feet away.  Handshake packed a queen-sized cot for his cub scout adventure just in case.  A full report will be available Monday.

    ANNOUNCEMENTS

    Faceplant – collecting diapers through the month

    Gomer – Ramp build next Saturday 11/1

    YHC – The Bridge 11/15

  • 30’s!

    House and I strapped on the rucks and hit the streets at 6am with a chill in the air. We completed the paved nature trail, plus a couple laps around the park. Its always amazing to see how many people are at Rockwood before the sun comes up. House Party is nursing a shoulder injury from bench pressing. Apparently, his max is slightly higher than mine.

    Overall, a solid ruck and a good time was had by all.

  • Campus Tour

    We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Ups:
    Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies.

    Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.
    DORA: Incline Merkins, Dips, Step Ups
    Crab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.
    Ab Challenge: Bench Crunchy Frogs, Pole Smokers, LBC’s/Oblique LBC’s, Rafter Leg Raises
    Bear Crawl Bowl: Crawl Bear Down, Merkins, Bear Crawl Up
    Jerkin Gym
    Lunge Walk Incline
    Random WWII’s
    Mt. Bernie
    Circuit w/Burpees, Jump Squats, Decline Merkins, Bar Crossing.

    Final Lunge Walk push up the hill, then back to the flag.

    Final Thoughts: Strong work by the PAX this morning! It was great welcoming Austin Powers into the group. He is Pierogi’s friend from Poland, and travels the world completing marathons, including one in North Korea. Good luck at the Marine Corps Marathon tomorrow, and safe travels! Appreciate the fellas coming out in the cold and putting in some work.

    SYITG

  • Was that Chicharron?

    File this in something I have not seen before at F3. Nine of us were enjoying a morning at Gridiron, and while we were close to wrapping up and doing some final stretching in the parking lot, Chicharron comes sprinting from the football field, runs past us, says nothing, does not look our way and then runs toward the original pickleball courts. He is wearing his orange F3 shirt so there is no doubt who it is, but he either was so focused he missed us, was being chased by an invisible bear, or was rescuing someone at the pickleball courts. This is what he missed:

    Warmups started in the parking lot. We moved to the soft playground after Attila shit himself. Did some more warmups. Then did the first of many triple checks. This one was swing pumps, step ups and a run to the blue shed and back. After that we went to the the pull bars memorial site. They have been permanently moved to Twin Hickory Park. In remembrance, we did a triple check of dips on the pretend plastic edge border (now named crab dips), jump squats where you reach for the pretend pull up bars and the timer runs the path around all the courts.

    We then took to the high ground and visited burpee hill. We did ten, nine and then eight burpees (with a ten count in between) and then moseyed to the new pickleball lot. There we continued the burpees but like the high school kids who were likely in our same spot last night, we did were fire and did 6 7.

    This group of champions took over one of the champion courts and did five and then four burpees. Then we did a four corners of ten merkins per corner, bear crawling the entire way. That was a bad idea. We then finished with 3,2,1 (6) burpees.

    We went back to the lot and did one last triple check. WW2, Flutters and a run to the track and back. After that we moseyed back to the original lot, did a little stretching and then Chicharron flew by. Hope he enjoyed his run.

    Guessing many of the regulars were at the Bridge this morning. Next chance at the Bridge is 11/15 with EF Hutton. Reach out to him for more details.

  • A boy undertakes to put something in a playmate’s left hand which the playmate cannot possibly take in his right. What is this?

    The playmate’s right elbow.

    Six decided to end the week with YHC at the Twin Team Lounge. This is a possible version of what was accomplished.

    Mosey around the parking lot to Señor frogs work truck to pick up some CR Coupons.

    Mosey across the soggy soccer field to JR High School Track for Introductions, Disclaimers, waivers and the meeting of FNG- Wes Becker. Welcome Wes! Standard, Lounge Style, COP warm up.

    Mosey to the track for a mile of WW2’s, Squats and Lieutenant Dan’s.

    Mosey to the track brick wall for some Balls to the wall, Shoulders, heads and toes with some deep squats for good measure.

    Long mosey back to BW Elementary front benches for some dips.

    Mosey to the missing flag for a minute of burpee Mary.

    YHC took us out with a deeply intellectual all inspiring thought provoking prayer.

    Please keep prayer requests on your minds and in your hearts for the rest of the day.

    Boot Leg is Q’ing the Bridge tomorrow if anyone is interested in a mini road trip.

    Handshake is camping. I suspect he is thankful for Last Calls sleeping arrangements.

    Have a great weekend and thank you for letting me lead.

    PS: Welcome FNG- Wes Becker. He was invited by Pad Thai. He will be forever known as UGGS.

  • Perfect Cool Fall Weather

    9 runners and 2 walkers appeared for this week’s edition of RAMM. YHC reviewed the routes and we launched at 0530.

    4s: https://onthegomap.com/s/eiq7nvmj

    5s: https://onthegomap.com/s/c83q0rql

    6s: https://onthegomap.com/s/et69nf9h

    Announcements

    • Faceplant is still collecting children’s diapers. See Slack for details on where you can donate your unused diapers.
    • Bootleg is taking a group to The Bridge tomorrow, Saturday, 10/25. Launch from Mary Munford at 0545.

    Numbers, Names and YHC took us out.

  • Who Punched Gerald Ford’s Son?

    Only 8 today at Currahee, a far cry from recently inflated numbers. I knew why once I saw Roger Roger’s BB for the newest AO, Wells Bells, a Friday bootcamp. I’m excited to check it out some time. But today was for running.

    After naming 12 random streets and watching the Pax’s eyes glaze over, we launched. Chum and Kru rucked it, Salt Lick and Flo did their own thing and the rest did 5.5 mi and 380 ft of elevation gain, helped in no small part from Buffapple Drive, which provided 87 ft of elevation all by itself.

    Much was discussed: Stories of balls being punched and other shenanigans from our kids at school. But most notably, it came to light that one amongst us punched Gerald Ford’s son in college. I’ll never say who. I’m not trying to get the secret service involved and you have to post to find these things out.

    BTTVF for Numbers and Names.

    Announcements: Bootleg takes a group to the Bridge tmrw (10/25). Breaking Bread is still open on Sun (10/26). Continued prayers for Chicharon’s friend who lost his 13 yo son to suicide last week. YHC took us out.

    Moleskin: Don’t take the folks in your life for granted. None of us are promised tomorrow. Consider that God has put the people in your life in your life for a reason. Seize the moments you are given. They matter and so do you. Have a great Friday gents!