Category: Richmond, VA

  • The Almost 5K

    6 men posted on a foggy Monday morning to get their week started right. Hot potato was called for and Corned Beef took the lead.

    Some parking lot tracers, then some COP

    Mosey to cafeteria entrance for some 11s. Calf raises on one side of curb, lunge to other side for squats.

    Bulkhead Q – mosey to gym area

    Triple check – p1 donkey kicks, p2 merkins, p3 touch a tree

    Mosey to tennis court for some growing 4 corners. Too hard to explain here but we did a lot of LBCs, T claps, Freddie Mercuries and shoulder taps

    Mosey to back of cafeteria for a couple of rounds of dips and step ups

    Mosey back to flag for some GRAMS to close out.

    Numbers, names, Mustang took us out

  • River Runners

    Three regulars joined up to log some miles. Route was flat and around, 4 in total. Stories were shared. Best of luck to those with empty nests or sending one of to college.

    -Singer

  • NERD ALERT

    TWENTY THREE grown-boys came out to The Almo this morning to run around and get their weeks started off right! YHC had 3 fantasy football drafts over the weekend and locked in on a few players that will either make or tank the season. QTY’s were based on “my Guys” for this season so here’s what went down.

    WARMARAMA – Moseyed to the nearest cul de sac and back. Gave the mission, stretched out and got into it.

    COP #1: Drake London #5

    • Ran through 5 cul de sacs and did (5) burpees at each one.

    COP #2: Emeka Egbuka #9

    • “11’s” concept but QTY (9)
    • Merkins and Squats

    COP #3: Rome Odunze #15, Omarion Hampton #8, Devonte Smith #6

    • 4 Corners, QTY (15) exercises at each corner
    • 4 Corners, QTY (8) exercises at each corner
    • 4 Corners, QTY (6) exercises at each corner

    ANNOUNCEMENTS

    • Overnight Ruck
    • Boys of Summer Finale

    PRAYERS/WINS

    • Safe travels this week for Excel and YHC
    • Excel’s job uncertainty

  • Almost darkest

    It has been a minute since YHC has Q’d at Hoedown and somehow the bright lights are now always on in the lot formerly known as the darkest AO. 11 strong gathered to kick off the sort of last full week of summer.

    COP – wander mosey to the front lot for 15xSSH, 10xDQ, DMH+, 15xLBC, 10xHRM and off we went to West Drive Circle and partnered up for a little Dora

    Dora – 100x merkins, 150x superman 4 count, 200x squats. Audible to 100x superman when the Q realized he wanted functioning rotator cuffs later in the day. Wrapping up, we took the long way around to the church lot and hit 3x burpees for every SUV spotted. Subaru’s don’t count and crossovers were a game time decision.

    Triple Check – Merkin sliding a coupon underneath, WWII and run the parking lot loop. After regrouping we went to the covered walkway behind the school to belly up to the bar.

    Bar – 10x jerkins, 25x PLT, 25x dips then back to the flag for 10x merkins before numberama, namerama and YHC took us out.

    Announcements – 7a Mon 9/1 convergence at Dogpile. Prayers for Salt Lick’s daughter and Spine’s coworker.

    Moleskine – Great to be back out with y’all after a summer hiatus of travel and being present for time with teenage kids. Until next time, GP

  • Welcome Full House & Tool Time

    Warm up on the bus loop with some high knees, butt kickers and karaokes.

    COP: Welcome and disclaimer, especially to Jason and Brennan, two buddies of Roger Roger from his hood. SSHs, 1 burpee OYO, DQs, 2 burpees OYO, Cherry Pickers, 3 burpees OYO, Mt. Climbers, WWIIs, 4 burpees OYO, Merkins & 5 burpees OYO.

    The Thang:
    7s at the loading dock.  We did Mike Tyson’s at the top and Flutter Kicks at the bottom. 

    Next stop by the hill under then black top.  Got the pax to select random numbers by sharing digits from their soc, year of marriage and phone number.  Ran and up and down the hill this many times.  And now I will hack their accounts. 

    East Coast Vs. West Coast 90s Rap Battle: Count off 1s, 2s. 1s (Team Biggie) go to eastern part of US map on blacktop and 2s (Team Tupac) go to the west coast.  Teams competed to finish exercises first (forget form).  Losers did 5 burpees.  Each team was permitted to have a teammate take on more of an exercise to help a slower pax.  But the correct number had to be done before saying “Done!”.   Exercises: 100 SSHs, 90 Flutter Kicks, 80 LBCs, 70 Cassius Clays, 60 squats, 50 Freddy Mercuries,
    40 Imerperial Walkers, 30 dry docks, 20 wwiis, 10 burpees. The east side won a couple. West side won a couple. I think we all won: No one got shot.   

    Moving on: 7s at the Pull Up bars: Pull Ups and Jump Squats. 

    Finish w/ a Baby Beast at the Blacktop:
    3 stops of 3 counts of Crab Cakes, Imperial Squat Walkers, Diamond Merkins, Box cutters aaaaaaand time! BTTF.  

    Numbers: 11 strong on a Monday.

    Names: Roger Roger delivered us the heroic GreenHornet from his neighborhood. And now, today he brought 2 more. Jason, who once lived in the bay area, has 3 children, 2 of which are twins got saddled with the moniker Full House. Welcome Full House!

    Roger Roger also brought Brennan. Brennan built his own home, has a new baby and I believe builds data centers. He left thinking his name is Meta. But I just dont like it – and I was the Q. So, please let him know, we’re continuing w/ the 80’s sitcom theme and he’s Tool Time. Welcome Tool Time!  

    Announcements: Labor Day Convergence on 9/1 at 7am at Dog Pile. Party at Taters on 9/6 (bring the M and a side dish and plz let him know if ur coming). Party at L Woods on 9/13. 

    Prayer requests: Roger Roger just lost a friend, his age. This family of 2 children and a wife will be left without a dad. And he has another buddy who was hit by a car while walking. This gentleman remains in a coma. Similar family make up. Please pray for both of these families. Strive to avoid our natural tendency for negative bias (to notice and focus on what’s wrong) and count your blessings. Additional prayer request made by Seymore for children/young adults going back to school.  YHC took us out.

    Thx for letting me lead. Go do something good for someone else today. SYITG!

  • Damn it Gorilla Complex……

    Three HIMs showed up on this beautiful Monday morning, each with a set in hand. We marched toward that freshly cut, painted Bermuda grass, and here’s how it all went down…

    Warmarama

    • All the wives and moms
    • SSH
    • Merkins with 5 core principles
    • Flutters with arms
    • Arm circles all directions

    Thang!
    Grab kettlebell’s, Medicine ball, Sandbag

    Gorilla Complex

    • 8 reps 8 rounds with a 100 yard run after each round
    • Curls
    • Toss medicine ball over field goal post
    • Plank pull through with sandbag
    • Kettlebell swing

    Numbers, Names and Prayer request for Hozier Daddy and Yoda.

    Positive note—Beaver will be heading back west coast at the end of the year to reconnect with familiar faces and celebrate a well earned job promotion. On top of that he’s welcoming a new baby and some puppies. Lots of exciting things ahead!

    Got a 1 mile victory lap in also.

    YHC took us out.
    Don’t waste the day!

  • There’s a Lot of These in Pawn Shops

    8 9 8 of F3’s veterans formed up at the oldest continually operating F3 Sunday workout in Virginia. Temperatures were sunny and 70 and generally incredible. According to the Marathon Training Team talented runners jerkish mountain bikers good lookin’ lady running with her dog on the loop today, the following might have happened:

    5 6 guys ran North South Bank (watch fixed the hole in the bridge!) to T. Pottersfield Belle Isle Bridgeeither T. Pottersfield Bridge or Belle Isle Bridge to Buttermilk North Bank (skip oh, yeah, we did the lariat). About 6.5 7.7 miles, or so says YHC’s Apple Watch (feels not quite that long).

    2 1 guys rode from Elwood Thompson’s. Rumor has it…45+ to Ashland 50 miles and back. Yeah, baby. Impact. 

    1 guy ran 10 OYO on roads.

    If you show up for coffeeteria, YHC counts you in the workout, unless the workout was go-carting last night.

    Numbers, names, and YHC took us out.

    NMS: exceptional morning to chat and run with Shakedown Offshore, Shakedown, and Helix. Solid way to spend the morning assessing our fitness, our faith (in many things…each other, society, a higher being), and fellowship (never a lonely or dull moment building friendships).

    So, yes, F3 does have regularly scheduled Sunday workouts…always has. If that’s new, time to educate yourself (and YHC would encourage you not to take someone else’s word for it…come out and meet some men whose friendship will be new to you…Sundays, 07:00, Pump House parking lot).

    Announcements (literally the same as the last 3 weeks):

    Reminder: Being a HIM is about doing things for others, not yourself. Third F is not about church or religion – it’s about doing something bigger than yourself (if this sounds unfamiliar to you, make sure to read “Freed to Lead”). Help in the community. Volunteer. Put your time and effort into making other people better. Can you do that reading a book? Sure, though it’s most likely that helps you. And, let’s be honest…if something was written in Aramaic, how literal can the meaning be, unless you speak Aramaic? (Fun fact: YHC’s counsin does speak Aramaic.)

    F3RVA has multiple opportunities that are 3rd F focused – doing things that are bigger than yourself. Breaking Bread brings meals to people who are struggling. Healing Place leads men and women struggling with addiction down a path to better health through exercise (sound familiar?). The Bridge helps men fighting the habit of committing low level crimes by giving them structure, role models, a profession, and hope.

    Each of us has limited time to give. With all the challenges of being a man in your 30’s, 40’s, 50’s, etc., what can you offer to others that is designed to put that person in a better place?

    Doing the same Backblast 2 3 4 weeks in a row is super efficient. This is the way to do it.

  • A Delayed Beast

    We had 19 post at Grid Iron to enjoy the beautiful Fall-like day. After warm up we went to pull-up bars for 2 sets of a 30-20-10 (30 Carolina Dry Docks, 20 Dips and 10 Pull-ups). Finished with a 15-20-5 to save our energy for the rest of the morning. Headed to the soccer field for a 50 yard Bear Crawl with 2 stops of 10 Merkins. Then a 50 yard Crawl Bear with 2 stops of Heals to Heaven. Followed by 50 yards of Ukrainian soldiers and 50 yards with 5 sets of 10 Squats. This was the warm up before The Beast.

    After the 1st round of Merkins, we were asked to find another location (something about us not being youth soccer players) so we had a long mosey to the original Grid Iron to finish off The Beast with Wide Grip Merkins, WWII’s, Squats, Carolina’s, and Burpees.

    Took a break with Abs: 4 sets of 25 of Crunchy Frogs, WWI’s, Side Crunches each side. Then a crowd favorite of 10 Irish Hammers and Up/Downs led by Gomer Pile.

  • OTB continues

    4 runners. No walkers today. We got a 10K in. Much less hilly than last weekend’s Homegrown, too. Great morning for sure. And some good coffeeteria with Rosetta afterwards.

    Come join the runners or the walkers and get some Sunday miles and some coffee and 2nd F.

    No More Gumbo For You!

  • Stumbling in the gloom

    Stumbling in the gloom

    14 HIMs showed up to follow YHC into the gloom for my VQ.  We moseyed the “wrong way” over to the picnic shelter for a warmarama, where the Pax gently reminded YHC to not abruptly end workout cadences and actually shout the cadences.  Most were done in sets of 18, to celebrate the 18 years I lived in Ohio before leaving home.  We followed with 9 Burpees, to celebrate the 9 National Championships of The Ohio State University’s football team, and then moseyed down to the Pump House.

    Along the way, it was decided that as an homage to YHC’s first post, Applesauce (like Kriss Kross) was going to make you Jump, Jump, with Leeroy Jenkins calls triggering two Burpees.  At the Pump House we did a Cycling-themed Pipeline Triple Check, with Freddy Mercuries and HR Merkins (to help with YHC’s cyclist arms).  Next we went up the hill, aborting an ill-conceived mosey down the bike trails after Senor Frog almost died, and meeting at the cages for another triple check, with Pullups/Jerkins and Copperhead Squats.

    Next we moseyed over to the Carillon to partner up for a Dora in honor of YHC’s 9th Anniversary, which was also at the Carillon, with 90 LBCs, 180 Dips, and 270 SSHs.  With a few Leeroy Jenkin’s calls along the way, there was much jumping and pain on the way back to the flags.  Once there we wrapped up with a circle of fire featuring many Merkins, closed with some Fudd’s and Wilson’s Wives, and then finished about 30 seconds early, to much grumbling and disappointment, about right for a VQ.

    Numberama, Namerama

    Announcements

    1. Labor Day Convergence – 7AM at Dogpile
    2. Breaking Bread – Oyster is on it for this month, but please sign up for September
    3. The Bridge – Definitely coming up in September sometime

    Huge shout out to Hitch for his enthusiastic EH bringing me out 3 months ago and and his friendship along the way, Bodos, Vandelay, and Croissant (Memphis) for encouraging me to join F3, and all the Pax who’ve welcomed and encouraged me at Dogpile, Pickleball, 45MOM, and Union Market coffeteria over the last few months.