Category: Richmond, VA

  • 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!

  • See Beaver Run

    YHC rolled into the Mammoth/IronHaul parking lot to see what might be on the menu for this gloom. We’ve been discussing swapping the 2 AO’s to allow Monday to be a recovery day and doing KB’s on Tuesdays. Anyway! It was a solo party for this lonely Beaver so YHC opted for the Iron Haul run and logged some miles all over PFP while ensuring I did not encounter any copperheads!

  • River Run v32

    Bullseye and YHC cruised around JRHS and River Downs for an out and back 4 miler. Weather was nice, 70 and sunny as always. Good conversation, good pace.

  • Alamo post CSAUP

    A Bakers Dozen joined for a Monday morning beatdown just a couple days from a epic S-SOJ CSAUP and this is what happened.

    Mosey to the opposite side of the Parking Lot for a COP of various exercises.

    Make a left out of the Parking Lot towards where the newer section of the neighborhood is being built. Get 2 Partners for a Triple Check. P1 runs down the Cul-de-sac and back, P2 LBC’s, P3 HRM’s, switch for a total of 3 rounds.

    Bear Crawl across the street and then Mosey to the a lit Pumpkin (all but one on top of the Mailbox) and do 20 Deep Squats all the way down to the Cul-De-Sac on the opposite side of the Pool/Clubhouse. At the end of the Cul-De-Sac there were 3 houses side by side with Pumpkins so we did 20 LBC’s, 20 2-Count Flutters, 20 Box Cutters.

    Indigenous Peoples run back the same way we came and then back to the Clubhouse.

    In the Clubhouse Parking lot we Bear Crawled between each Parking Space, stood up, completed 1 Burpee, then repeated. 11 Parking Spots.

    Bernie back to the top of the Parking Lot. 5 Burpees OYO. 1.5 minutes of OYO Stretching to finish.

    Announcements – this is the last week of collecting items to send to F3 Kenya. See Slack and see Nancy Lopez with donations of materials OR money to help offset the shipping costs.

    Prayer Requests – Charlotte.

    NMS – Beautiful weather this morning and YHC was glad to make the trip out to The Alamo. YHC was glad to not spend all 45 minutes in the Parking Lot. Have a great week, men, see y’all again soon.

  • Breaking Bread

    My 2.0 and yours truly had the privilege of serving homemade sandwiches and soup to 10 souls at the Southside Health Center. Thanks for coordinating @Oyster.

    “Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.”

    Matthew 25:40

  • Not quite a deluge

    Six men converged at the Carillon ready to battle the elements and suffer through an hour in the pouring rain that did not materialize. According to the ducks in the boat lake, this is what happened while it was not raining.

    Mosey to the former location of the police officer memorial

    COP: SSH, Helicopters, DQ, IW, Copperhead Squats, Ukrainian Soldiers, Merkins, LBC’s, APDs, Planks

    Migrate around the reservoir to Boat Lake for The Dirty McDeuce: Four rounds of three exercises, 12 reps each, followed by a quarter mile lap around the triangle. The exercises: Round 1 – Merkins, Squats, WWII’s / Round 2 – Carolina Dry Docks, Lunges, Flutter Kicks / Round 3 – Wide Merkins, Monkey Humpers, LBCs / Round 4 – HR Merkins, Jump Squats, American Hammers

    Return to the officer memorial for a Mary/stretching interlude: Freddie Mercury’s IC, Inverted Scorpion stretch, Figure 4

    Recover and continue back to the amphitheater circle for 11’s traversing half the circle between exercises: Merkins and American Hammers

    Return to the flag for a minute in the plank position to finish out the time.

    Numbers and names. Announcements:

    Breaking Bread continues – Thanks to Vandelay and Gumbo for staffing the kitchen this weekend and to Oyster for making sure it happens.

    The Bridge – Upchuck wants everybody in F3RVA to consider coming to The Bridge and new people to take on the task of leading – the catch is you need to have attended at least one workout as a PAX member to understand the protocols. The gist – carpool from a central location in the Richmond area to Buckingham, VA, which is out near Charlottesville, for a 7:30 workout with the residents of The Bridge Ministry on a Saturday morning. Share in coffeeteria with the residents and some PAX from the Charlottesville area, and head back to Richmond, typically by way of the Cumberland Diner. Expect to arrive back in town about 10:30 – 11:00am.

    Reach out to Upchuck if you want to go or lead and start coordinating a trip. YHC is looking to lead a contingent to the Bridge towards the end of October and will be looking for a few good men to join.

    YHC took us out.

    Thanks to everybody who came out and let me lead even with the threat of heavy rain in the forecast. We showed up ready for the whatever came our way for 60 minutes. SYITG.

  • Dragon Slayer

    YHC posted with 5 of Charlottes finest. Workout was kettlebel and lucky for me the Q Toby lent me one.

    Warmarama: Standard set of warm ups.

    COP: Completed various kettlebell exercises taking a lap around parking lot after each set. Sets consisted of 3x3x20. Exercises included overhead press, skullcrushers, curls, lawnmower, squats, pull ups, front raises, bench press, WWIII’s, etc.

    Q took us out in prayer

  • If You Can’t Do It, Don’t Q It (Just Write the Backblast)

    5 guys split into 3 and 2 for a Sunday Funday loop fest. Temperatures were 70 and sunny. According to the lady showing her hip high hornet stings (true story), the following might have happened.

    3 ran a loop. YHC didn’t Q this, and he has no idea what happened.

    2 rucked a different loop. YHC didn’t Q this either, but is sure it happened. North through the park to Floyd, then right, then on Arthur Ashe Blvd. Then, we looped the lakes, and BTTVSF.

    Numbers, names, and off to coffeeteria for an hour-long circle of trust.

    Announcements: None

    NMS: Hornets are out on the trails, apparently. This includes last weekend, apparently. It’s not every Sunday that a fellow runner lifts up her shorts to show off hornet stings on the top of her hips. But, my friends, it happened. F3 can be prone to some crazy hyperbole, but this brings weird to a new level of odd. Oh, and, in case once wasn’t enough, she did it again.

  • Where did the Oxygen Go? And, how many cars?

    4 guys launched for 9+ miles running and 4 walkers (+ 1 four-legged friend) took off for some easy miles and conspiracy theories.

    half-mile into the run, YHC commented how much nicer it felt than Friday’s RAMM, but by the time we descended to the bottom of Otterdale and into Founders Bridge, we were questioning where the oxygen went. The long uphill slog began in Founders Bridge and continued up Winterfield – an aggressive route to be sure from a traffic perspective, but we made it back to the top and enjoyed 4 flat miles back to the VSF.

    There seemed to be an unusually high number of vehicles out early this morning, including one on Old Otterdale – wait WHAT? YHC and Draper wagered on the number of cars we would see on our Winterfield climb – we surrounded the number – we will call it a draw.

    Regardless of the lack of oxygen and the climbs, it was a great morning for some miles. Thanks boys!

    No More Gumbo For You!