Category: Richmond, VA

  • Getting Stronger

    3 less-broken grinders and one Downranger showed up at WDog for a beautiful morning of continued recovery and improvement. Here’s the gist:

    COP: no pain, just a walk to the Vita Trail

    Thang: 2 laps (2 miles-ish) stopping at each station for alternating merkins and squats. 220 of each total again. Finished where we started, and back to the VSF.

    COT: Friendly banter about the challenge of working back to the “way we were.” Proof of Life pic taken, BT took us out.

    NMS: Always good to see a DownRanger and Elmer (Chicago area) fit the bill perfectly. The advantage of a brisk walk with exercises is you get to have better conversation engagement. Was good to hear about the strong presence of F3 in the Great White North, and also good to reminisce about the beginnings of F3RVA. Thugs continues to get stronger, and BT and Swirly are about ready for real bootcamps again. Would add the pic but don’t know how. Explanation welcome. Stay strong!

    BT out.

  • Back On the Ruck Train

    The cure for a couple weeks of light attendance? Throw your name on the Q sheet! YHC had the pleasure of leading five PAX through the mean streets of Bon Air for a 3.5mile ruck this morning. We stomped through some familiar streets, behind a couple of schools, and right past Casa de Snuff, all the while talking life, new babies, and emotional intelligence.

    We made it back to the flag with five minutes to spare so we worked in a few rounds of ab exercises and ruck farmers carry.

    Announcements:
    – DTH 500th Q TOMORROW – THE FORGE
    – GrowRuck – September – Leesburg, VA

    Prayer Requests:
    – Rodeo Clown’s brother discovered a blockage in his artery.
    – NTB’s cousin navigating pre-term labor.
    – L Wood’s Baby Gia coming up on the first month of life.

  • Mysterious Third Floor

    The ideal prime number of 9 enjoyed the pristine conditions of the FW gloom. The anxious Pax awaited for others to join, but no takers toastaly arrived. Here is how things went down.

    Mosey to Henricos smallest park for introductions and instructions. Warm ups, all in conversation, included DQ’s, helis, jazzercise (with toe taps), dead man hang, imperial walkers, squats, Ukrainian soldiers followed up with some additional helis. All seemed loose so we mosey on.

    Stop at Country Squire for mailbox roulette. 5 squats for mailboxes on the right, 5 merkins for those on the left brocode style. FW clubhouse opportunity coming soon. After reeling in Wojo and Froggy from their gazellest speed, we halted at Ridge.

    Lindsay was called with 30 LBC’s/10 dry docks. Stop 2 additional times with numbers modified accordingly, ending up at Overlook. Mosey up a portion of Overlook for Triple Check alley.

    Triple Check 1 – Timer runs to the cul de sac. Jump Squats and WWII’s.

    Triple Check 2 – Timer skips to the dumpster. Mountain CLimbers and Lt. Dans.

    Mosey back down to Ridge for another Lindsay BTTVF. APD’s and Flutters. Numbers need not matter due to vehicular traffic, brocode style with various stops at intersections.

    Numbers, Names, Prayers, Announcements. Kubota took us out.

    Prayers for Charlotte and her family. Be nice to others.

    Memorial Day Convergence at Dogpile 7 am.

    NMS: Great morning and mumble chatter. Ronnie certainly deserves oversharing award following his adventures in Austin. Recommendations for great karaoke bar with Joker inspired DJ and a triple level western themed club with various mountable amusements. Jokes continued throughout the beatdown. YHC had more running planned with the Highland Loop but good stories trumped this plan for a more brocode style beatdown. Good time with great laughs throughout the morning was just what was needed. Incredible coffee followed with Hutton providing the dirty looks for single user encamping a 6 seater table. Well done fellas. Thank you for the opportunity to lead.

  • Breezy Broga

    A fine group of four turned into five with quality F3 approved broga mats enjoyed the perfect conditions for a bit of humpday limbering up. Shoulders, back, hips, hammys and quads were highlighted with good conversation about high school baseball and quality eating establishments. Shavasana was enjoyed by most. Great work today boys.

  • Run or Ruck?

    One indecisive PAX member faced indecision head on and opted for The Hard Way at the latest edition of The Clinic. Temperatures were 70 and sunny. According to the people loading buses at 4:40 a.m., the following might have happened.

    Run or ruck? That was the question.

    Why not do both?

    4:40 a.m. Ran 4 miles.

    5:20 a.m. Quick change of shirt, grab some coffee.

    5:30 a.m. Ruck 2 miles.

    Number, name, and YHC took himself out.

    NMS: Choose to carry more.

    Announcements: YHC is wrapping up running The Bridge. If YHC can swing one more this month, he will do so. Otherwise, the leadership mantle is there for the Right Person to pick up. The Right Person is a dedicated human willing to organize this once a month to support men pulling their lives together.

    There are a lot of folks who carelessly banter about the title of “High Impact Male.” This is your opportunity to make an actual impact on other men. Commit yourself to making an impact, commit yourself to leadership for a couple of years, and then take on the opportunity to learn, to bring in others, and to lead.

  • Don’t Skip Leg Day

    A motley crew of 8 came out to stretch for 45 minutes and watch a pretty pink sunrise. To the chagrin of the New Market clowns, YHC had other plans. Let’s get some leg work in!

    Longer-than-normal into a warmup with an obscene amount of SSH and intermittent light stretching.

    The THANG – Build A Beast

    Too bad Rudy slept in today, he would’ve learned how to do a proper BAB!
    6/6/6/6/6/6 Firecrackers > Monkey Humpers > Flyboys > MTN Climbers > Lunges > SSH

    Circle up at the flag for MORE SSH, Merkins, and abs to take us out. Great work today fellas!

    ANNOUNCEMENTS – Boys Of Summer kicks off tomorrow at TWOLF. Come out for a combine-style workout. NTB going away 5/16, Convergence 5/25 @ Dogpile

    PRAYERS – Christian and his results, Harrell family

  • Crazy 8

    Forgot to write the backblast..


    Ran the crazy 8. That route sucks with mile 4 going up Glen Eagles.
    We solved all the world’s issues like understanding the Egg definitely came before the chicken… And if someone is wearing at Ruck back they might actually be going rucking.

    Rumor has it Upchuck has an assignment for someone willing to help Reach to him for more details.

  • The suffering must be mental as well as physical

    5 PAX met at Timberwolf for a tough beatdown and to remind each other what F3 is all about. Grab a block courtesy of Crabgrass, head to the track. No time for a warm up. WOD is below, we got through 3+rounds, those no cheat merkins were killer! Come out this week to Timberwolf for the Boys Of Sunmer kick off! Be ready for IPC in September!

  • The Birthing Canal

    This backblast is very late. Four weeks late to be exact.

    The Warm-O-Rama

    ​We kicked things off with a mosey around the back right soccer field to get the blood flowing, eventually circling back to the parking lot for:

    • ​Side Straddle Hops
    • ​Don Quixotes
    • ​Cherry Pickers

    ​The Groundwork (Shoulder Burn):

    Before leaving the pavement, we dropped down for some intensive shoulder and chest work:

    • ​Macho Diaz
    • ​Around the World
    • ​Merkins
    • ​Bear Crawls
    • ​World’s Greatest Stretch (Much needed after that smoke session)

    ​The Thang: The Circuit

    ​The PAX moseyed over to the playground for a high-intensity circuit. We stayed in the “grinder” for roughly 25 minutes, conquering the following:

    1. ​The Birthing Canal: A tactical crawl through the tunnel.
    2. ​The Hill: Bear crawl up and over the center mound.
    3. ​The Descent: Rope climb down.
    4. ​The Spider Web: A full traversal around the rope-climbing equipment.
    5. ​Jerkings: Pull-ups/Rows performed on the hanging rope swing.
    6. ​The Bridge: Wheelbarrow walks across the play equipment.
    7. ​The Reset: Renegade Rows with cinder blocks before starting the lap again.

    ​6 Minutes of Mary

    ​We circled up in the middle for a round-robin style Mary. Each member of the PAX called out an ab exercise of their choice to finish off the core.

    ​COT (Circle of Trust)

    • ​Count-o-rama
    • ​Name-o-rama
    • ​Announcements
    • ​Prayer

  • Smells Like Summer’s Eve…

    A total of 9 gents arrived at UR to run, walk, and bike.  Routes had been posted and questions were sparse.  

    Subsequent discussions centered around the versatility of feminine products when you are in a pinch. 

    Saab abides

    Routes:

    6M

    https://onthegomap.com/s/ck0vs5b5

    5M

    https://onthegomap.com/s/1d4qguii

    New 4M

    https://onthegomap.com/s/4iaol8st