6 Ruckers outnumbered the 3 runners in the gloom of Atlee HS on Tuesday morning.
With full weighted vest and their dog by their side, the ruckers set out for a loop around Honey Meadows and back
Runners took two different route. BAM and YHC did a modified farmhouse loop finishing with just over 4 miles while Opus stayed close with some school loops
Great turnout this morning!
Announcements – 2nd F at PBR Mechanicsville this Thursday at 7:30
SPIT ON THAT
A robust PAX of 18 celebrants posted to the Forge in support of DTH completing Seven Years in F3. Their reward for posting was, as expected, a one of a kind ride on the pain train mixing pure sweatfest brutality with a theme of sevens, a nice tour of the AO, lovely background beats to keep the energy flowing, and generating a little Garmin sketch with our movements. Here’s to seven years!
The THANG:
WARMERAMA:
SEVEN OF DIAMONDS:
SEVEN MINUTES OF MARY:
COT:
NMS: Whew! First time in a while YHC felt the bile rising and a little light headed as we concluded the Seven of Diamonds. Appeared all PAX present were soaked with sweat and the mumble chatter had died about half way through the sets, hence the confidence in this sweatfest making into the F3RVA annals of all time toughest beatdowns… well, maybe under the subsection of anniversary workouts, within the chapter of DTH… Haha, anyway, thank you to Beaver and Choo Choo coming all the way out from New Kent, and Handshake/SF/Gaudi coming down from the West End. Very much appreciate all you guys! Seven years down, 37 to go? AYE! ~DTH
Announcements (SEE SLACK!)
Despite knowing this was IPC week 3, eight gloom warriors hit the fields of Timberwolf for this weeks edition. We went straight to the field to get to work. After some discussion on the format, we got started. According the the lunch ladies in their preferred parking spaces, this is more or less what happened:
That was a tough one. TCLAPS to all the PAX for showing up and putting in work! Numbers, names , announcements, YHC took us out.
announcements:
9 swashbucklers drove, walked, or marauded their way to the Harpers Mill clubhouse for this weeks edition of The Woodshed. In store was a workout themed on the achievements and accolades of the East Carolina football program. According to the confused runners going by, this is more or less what happened.
In 1941 East Carolina Teachers College (which it was at the time) went undefeated under John Christenbury. – 19 merkins run length of the parking lot 41 squats x2
In their history ECU has 11 bowl wins – 11s Bobby hurlys and Carolina dry docks
Over the years a total of 7 conference titles (despite being an independent for mor than 30 years) – four corners – 7 burpees at each corner
Dowdy ficken stadium where they have played since 1964 has a 50k capacity. 50 two count flutters
Their greatest ever season was in 1991 in which they finished no 9 in the country with a peach bowl win over nc state. They had a total of 11 wins. -4 corners with 19 merkins, 91 side straddle hops, 11 WW2s and 9 squats
Former pirate Chris Johnson holds the record with 2509 all purpose yards in 2009
-20 lunges, 9 squats
He also set the record at the time in the 40 yd dash with 4.24 -2 sprints, one all out, one at 75%, 1 minute of stretching
-Thanks for the opportunity to lead. Have a great day fellas. And go Pirates!
4 men avoided the dreaded evening fart sack. and posted at the latest edition of The Crossing. At 630pm, it was time to get swole.
Warm Up – lap around the parking lot, then circle up for Side Straddle Hops, Elbow Punches, Don Quixotes, Imperial Walkers, Big Claps, Plank Jacks, Mountain Climbers, LBC’s, Heels to Heaven, etc.
Mosey to the field for Exercise One: Mostly Block Circuit
Arms – Burpees, Merkins, Upright Row, Curls, Overhead Press – last 3 with blocks.
Legs- Calf Raises, Sumo Squats, Lunges – all with blocks, Jump Squats
Abs- LBC’s, Flutter Kicks, WWII’s, American Hammers – with blocks.
Mosey to the Hill for Exercise Two: The Beast (6 stops, 6 reps, 6 rounds)
exercises included Merkins, WWII Situps, Bobby Hurleys, Rosalitas, Ball Dippers, Mike Tyson Merkins
Finished exactly on time!
Banksy took us out
Strong effort by the PAX on a hot and humid night! It was great seeing Bansky back out. Birdman pushed the pace, as usually. House was looking jacked after the block work. As usual, a good time was had by all.
SYITG
5 gentlemen posted this morning for a variety of iron implements.
COP – various warmup exercises
Circuit – setup 5 stations with the jump rope as the timer. Other stations rotated between upper body, lower body and core exercises. Rinse and repeat until time.
Good mumble chatter. Some GRAMS to close out.
Numbers, names, Corned Beef took us out.
10 of F3RVAs men gathered at Einsteins Bagels for this weeks edition of RH. Weather was perfect and after the usual welcome slagging off from the crusher of oranges, we were off. We began on the red trail, linked to green and then slipped under Chippenham parkway for the Stony Point sections. We passed around a very light 60lb sand bag for some extra fun and covered just over 3 miles this morning. As always the conversation was great and our follow up coffeeteria was full of humor. Good discussion on how identity drives our habits and vice versa. Thanks for joining lads!
Numbers, Names, Announcements, NTB took us out.
6 of RVA’s finest came out early to limber up and share some laughs on a perfect autumn morning. The sprinklers were blasting, the breeze was brisk and the bodily functions audible. Areas of emphasis included shoulders, back, hips, glutes and hammys. Standard shavasana was enjoyed. Tales throughout the session included beach etiquette, sunscreen application and family dating. A specific Pax member really enjoyed the numerous questions regarding his recent acquisition.
Introduction. Disclaimer. Announcement that this workout would have no arms (savin’ em for Circus). Pigskin made the witty comment, “like Venus de Milo”, and the title was solidified.
COP done surrounding an intersection in West Broad Village with everyone on a different corner. That was a first. SSHs, DQs, Cherry Pickers, jump 1x, 2xs, and 3xs as high as you can. Recover. Done recovering. Let’s mosey to the Gazebo.
The thang: 5 Imperial Squat Walkers, 10 Heals to Heaven, 10 single-count lunges, 10 crunchy frogs at the Gazebo and then run around the lake – rinse and repeat.
BTTF w/ 5 min to spare: Mary was the call (LBCs, FMs, Peter Parkers, 30-sec leg hold). Recover. Mission Accomplished: No arm work at all. Nice work men!
Numbers. Names.
Announcements: 1.) There is no set amount of time you must be in F3 before Qing. If you haven’t Q’ed before, give it a go. Ask someone about it and get signed up. You won’t regret it. 2.) Plus One’s band, Heaviside, who rock btw, and can be found on Spotify and Apple Music, will be playing this Sat, 9/27, at Basic City Beer Co (Plus One, if i got that wrong, please correct me in the comments). First band is at 7pm. His band goes on 2nd: Not too bad for any old fogies considering going. 3.) Green Hornet, Gold Digger and Borat know how to drive. They arrived today without Roger Roger’s Clown Car.
Prayer Requests: Prayers for Roger Roger’s FIL who is currently in the hospital. We missed you today RR – hope to see you at Circus.
YHC took us out.
Do something for someone else today! SYITG!
2023 hours, 23 Sept 2025 Hitchhiker posted on Slack that W-Dog was “on” and tagged a handful of people. YHC thought about how it’s been so long since he has been at W-Dog, so YHC commented on Slack and texted Hitch saying that he was going to be there. YHC started at Broga, and then posted for the first 15 minutes of First Watch until he needed to leave for W-Dog. Hitch hadn’t commented via text or Slack so YHC was worried he was going to be there alone. YHC pulls into the Parking Lot at 0528 hours to see House Party and Faceplant and a couple of cars YHC didn’t recognize, but no Hitch….
0530 rolls around and still no Hitch. Feeling the tug of responsibility (and the lack of desire to run all over the place) YHC grabbed the Q. We had a very recent F3 RVA transplant (Stonks) and a out of town guest from Raleigh (Sanke) who is in town this week for a Seminary course YHC wanted to let them experience some of W-Dogs finest traditions.
Mosey to the Carillon for a COP of various exercises. YHC had each of the Pax call and exercise of their choice.
Mosey behind the Carillon for a Touch a Tree. P1 touches 10 trees, P2 does an exercise, descending by 2 down to 2 trees.
Mosey to the first street just past the bottom of the Triangle for a Triple Check. P1 Bear Crawls to the second tree on the road, P2 Heels to Heaven, P3 Smurf Jacks.
Bernie to the bottom of the Triangle. 30 uphill WWII’s. Bernie all the wall up the back hill of the Triangle to the intersection. 20 HRM’s. Reverse Bear Crawls back to the big circle. 10 Burpees.
Indigenous Peoples Run back to the flag.
Circle up for 2 minutes of Mary. LBC’s and Alabama Prom Dates.
Announcements – SOJ CSAUP this Friday from 2000 hours to 2400 hours. Starting at The Alamo with a Ruck/Bootcamp/Ruck/Kettlebell/Ruck/Bootcamp. See Slack for details.
Prayer Requests – Charlotte and Senor Frogs Father In Law.
NMS – glad to meet the Youngbloods (Stonks and Sanke), good to see House Party two Wednesdays in a row, happy to see Blank Space, and thankful to see Faceplant.