Category: Richmond, VA

  • All quiet on the fields of Timberwolf

    10 PAX met on the field with coupon in hand to knock out this weeks edition of ironPAX. Most knew what they were in for. Everyone got after it! Here’s the format:

    Feeks WOD

    • Format
      • 50-minute AMRAP
      • Counting the total number of 100-meter sprints
        • If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
    • Equipment
      • Standard coupon
      • 100 meter (110 yard) field
    • The Thang
      • Start the timer
      • 2 thrusters
      • 2 100-meter sprints (down and back = 2)
      • 4 thrusters
      • 4 100-meter sprints
      • 6 thrusters
      • 6 100-meter sprints
      • 8 thrusters
      • 8 100-meter sprints
    • Continue the pattern until time is called

    results varied but the median had started the running after doing 18 thrusters.
    numbers, names, announcements, YHC took us out.
    Great to get out there and do something difficult with these PAX. We are stronger together. With all the division and tragedies happening in the world day. YHC is glad to be a part of something bigger that is focused on invigoration of male community leadership.

    announcements

    630am dogpile on September 20th for 11yr f3RVA anniversary

    8pm 9-29, CSAUP event with Rucks in the Deep South. See Crabgrass for additional details.

    dec 6th daddy daughter dance at WEAG

  • It was a Proper beat down at the Forge today.

    YHC showed up to The Forge today for his first Q. What a great place to workout and even better HIM’s showed up today to take part in YHC’s 9/11 memorial themed workout.

    Warmarama: Jog down light pole alley stopping at the bottom of the hill for a little 3-minute plank. This 3 minute plank honors the nearly 3,000 people who died on 9/11. Once completed mozey to the end of the road.

    Warmarama continued: Different exercises called alternating between 9 and 11 count. SSH’s, Don Quixote’s, Dead Man Hang, Andy D’s, Merkins, WWII’s.

    Thang 1: Partner up, 9 rounds 9 burpees per round. 1 person completes the 9 burpees, the partner runs down and back 2 light poles. This was a burner and YHC blacked out somewhere around round 6. We probably finished 9 rounds.

    Lunge Walk to the next light post. Mozey to the next one.

    Thang 2: Partner up, 11 rounds 11 Gorilla Humpers. 1 person humps, the other runs two light poles and back. This was also a burner. With the long hill awaiting us and the burpee round taking a bit longer than expected, YHC called it around round 8. Back to the Flag.

    A quick circle up. 9 LBC’s, 11 Heels to Heaven.

    Shut it down with 1 minute of silence.

    Numbers, Names, YHC took us out.

    Announcements:

    • Convergence on 9/20 celebrating 11 years for F3 RVA
    • Family friendly cookout at L Woods on Saturday. Shoot him a note so he can get an accurate head count.
    • Look for a new Saturday workout location in the Bon Air area led by Machismo.
    • Late night Ruck led by CrabGrass. Details on Slack.

    YHC is forgetting someone in the PAX today. Let me know who it is and I’ll make the correction.

  • Beware of I-Pax Downrange

    YHC is in Va Beach today for meetings, so I decided to get a DR post in and got on the handy F3 Near Me and found a nearby bootcamp. Ever the eager beaver (or really worried about getting lost), I was early. I pull into the parking lot with 12 minutes to spare and guys are moving around. Turns out, we are starting early because this is Iron Pax 1 – a 50-minute workout. Womp Womp. Oh well, suck it up buttercup.

    some stretching and warmup and then off to the track for increasing rounds of Thrusters (with 35 lb KB) and an equal number of 100-yard runs. 2-200, 4-400, 6-600…16-1600. I actually got to 18 Thrusters but I only completed 400 of the 1800 before time was called. 5 miles in all.

    The Va Beach guys were great and had coffeeteria in the parking lot after. BOOM! Almost made the Iron Pax pain worth it.

    Always fun to post DR.

    Have a great day gents.

    No More Gumbo For You!

  • Alphabet 50’s

    A handsome HIM foursome converged at The Crossing for amazing conversation and barely completing Alphabet 50’s – which as you can guess is doing 50’s for each letter of the alphabet with a mosey in between. Twas a great time. Prayers for school stress, anxiety, job stressors, and safety for upcoming travel. See ya’ll on the flip side, AYE! ~DTH

  • A Night (outside it was dark) at the MOVIES!!!

    The mist in the air was chill and cool as these movie goers showed up to see what was playing this morning. The Q had something special to show the boys who came for the show.

    Warm Up: Side-straddle Hops, Copperhead Squats, Dead Man Hangs, Cherry Pickers, LBC, Alabama Prom Dates, Roscoe’s Mom Stretch.

    Forrest Gump Workout: “I was RUNNING” to the school next to clubhouse to the parking lot to pay homage to Forrest’s dearest friends/family. 4 Corners prostitute style in honor of “JENNY!”: Corner 1- Mama’s magic shoes Flutterkicks, Corner 2- Bubba Shrimp pounders, Corner 3 – Jenny’s Greenbow Alabama Slammers Prom Dates, & Corner 4 – Lt. Dans. Then, a Gump run back to the clubhouse.

    Back to the Future Workout: Build a Beat Timeline Prostitute Style – 10 Silver Surfers to simulate Marty’s skateboarding, 20 Firecrackers to simulate lightening, 30 “1-2-3” punches to simulate Biff and Marty fighting, then run as fast as you can past the courthouse (clubhouse) and do 40 Alabama Prom Dates since Marty took his mom to the dance!

    Finished with Ring of Squats OR Firecrackers (squats was the majority).

    COT: Dates for CSOP coming up (See Heist or Crabgrass) and 11 year convergence coming up.

  • Cover charge

    2 suspicious looking criminal suspects appeared from the misty gloom, at least that is what is on the police report, filed by the 2 officers that are typically at WDog waiting for shift change.

    The cover charge for today was getting to be the test subject for a new Doozy infused beating. We found that it was brutal and the counting was off so that will get modified before YHC comes up with a name for it. More to come later

    Hitch and YHC headed to the stage where we stayed most of the time got in a full body workout and stayed dry for the most part.

    BTTF Numbers / Names YHC took us out

    NMS: Numbers continue to be low at WDog but the faithful few will keep the lights on

  • First Watch + Burpee Mile-ish = Fun

    Spine here. Enjoyed taking the Q at First Watch today (9/10).

    9 PAX = Spine, Splinter, Gumbo, Senor Frog, Handshake, EF Hutton, Ronnie, Honeydo, Kubota

    Warm Up: Stretching, Arm Circles, Circle Arms, Weed Pickers, Imperial Walkers, Hillbilly Walkers

    1: Motivators (or, Man Makers as some of you might know them by). Mumble chatter made me lose count, so extra reps were provided. Plenty of moaning and groaning. Morale high by the end.

    2: Burpee Mile = ~1/4 run, then 15 burpees (x4). All the PAX really loved this; didn’t want it to stop.

    3: Parking Lot Fun = Cocaine Bears across lot, lunges back (part 1); side shuffles with 10 squats every three parking lines, side shuffle back with 5 merkins at every third line.

    4: Mosey back for round of Mary in front of church: 25-count AmHams, 25 WWIs, 25 Pickle Pointers, 20-count Flutters

    5: Mosey back to base with 15 fox holes to round things out (fox hole = 1 sit-up + 1 merkin that you roll over into is 1 rep).

    COT – Morale was high and everyone was very happy that I finally began as a Q in RVA. More to come.

  • Ruckhenge 091025

    Beautiful morning for a few miles under our rucks. Lots of mumble chatter about the upcoming GROWRUCK event in NC, just not with the two HIMs doing it. They may have been doing a more challenging ruck somewhere else this morning. Just a hint of trail and then some of Bon Air streets. Mixed it up by adding a mosey loop midway. Thanks for the company gents.

    Numbers, announce….. , names, How does this work?

    Announcements:

    • 2nd F at L Woods place this Saturday 3pm. Meat and bennies provided, bring a side and let him know if you and the family are headed their way.
    • F3 RVA 11 year convergence will be lead by Rosie, EF Hutton and guests at Dogpile starting at 6:30am on 9/20/25, check slack for additional details
    • CSAUP ruck and bootcamp between Alamo-Old Hundred-Alamo on Friday 9/26 at 8:00pm

    We started the first chapter of Atomic Habits and look forward to more discussion in the weeks to come.

  • Ménage à Broga

    With Last Call out sick (or perhaps working on his “project”) YHC, EF Hutton, and Kubota joined for Broga. It was a misty morning so we moved underneath the church covering.

    It was stretch-tegic.

  • F3 RVA 11 Year Anniversary Convergence

    Join us as we celebrate 11 years of F3 RVA with a beatdown followed by coffee and some very “special” awards.  This event is open to all men.  Bring your flags, wear your colors, and maybe make a donation to Nancy Lopez’s F3 Africa clothing and shoe drive. Please note the updated launch time.

    Location: DogPile

    Beatdown: 6:30 am

    Coffee and Awards: 7:40 am