Category: Richmond, VA

  • Triptiks

    4 workout dudes and one runner showed up this morning for a kinda crazy workout.

    Phonics kicked things off with a COP and then 10 minutes of repeating exercises
    5 pull ups
    10 merkins
    15 squats
    Optional slide on the metal slide. Helix attempted twice and then decided after he broke skin the second time he didn’t want to keep going.

    Helix leads
    Diabolical 11’s at the super wet soccer field
    10 burpees — run at 100 percent to the other side
    1 flutter kick — move at 10 percent back to the other side.
    keep going 9 burpees is 90 percent run, etc.

    Mustang leads
    over to the tennis courts
    2 sets of 4 corners
    First version is 10 of each exercise
    Second version is 20 of each
    Merkins
    American Hammers
    Ukrainian Soldiers
    Calf Raises

    I have 8 minutes at the end to lead —
    run/walk/jog to different areas on the way back adding various exercises along the way
    dips, SSH, monkey humpers, other things.

    Good times had by most everyone. Spit did a combo this morning of 5+ miles running and 2 miles walking!

    Opus

  • Doozy Q, lounge style

    7 go getters made their way to Twin Team to see how loungy Doozy could make a Q.

    Slaughter start with stretches 😁 of all sorts, DQ’s, Helicoptors and various other lounge worthy exercises capped of with everyone’s favorite part of Man Killers 1,1,1,1

    Mosey to basket ball court 4 corners

    Mosey to play ground triple check

    Mosey to the bus loop triple check

    Mosey back to basketball court 4 corners

    BTTF for a ab ring of fire

    Numbers/names

    NMS:

    YHC has gotten back into doing 5 workouts a week and having one that is a little more stretching and 2nd F is a nice way to end the week.

  • D Day / Week 00

    6 HIMs emerged from the cool gloom for a good ole fashioned Beaver beatdown at The Lunberyard! Tons of cars rolling in this morning and maybe high schoolers running track around the park got to see what these F3 men can do. Here’s what they witnessed:

    Warmarama!

    • Mosey to the E octagon
    • Imperial Walkers IC
    • Disclaimer
    • SSH IC
    • Don Quixote’s IC
    • Fudds Wife / Toe Touches IC
    • Wilson’s Wife
    • Scorpions IC
    • Stretch OYO for 60 seconds

    Mosey to the Coupon Bank / collect a coupon and walk it back to the E Octagon for Descension Day / Beavers IPC Week 00, yes this will become a thing.

    COP1 – this is a workout for time. Do not stop unless you absolutely need to. 4 exercises. Start w/ 10 reps in the first set, 9 in the 2nd set, 8 reps in 3rd set, descending by 1 rep every set until you finish on 1 rep.

    • Squat Thrusters
    • Coupon Swings
    • Ball Dippers/Lunges
    • Merkins

    Run a 1/3 mi. Once complete.

    COP2 – Same Descension format for abs.

    • WWII’s
    • Rollovers
    • Invisible Tennis Balls
    • Plank

    COP 3 – Punisher! You guessed it! More Descension!

    • Navy Seal Merkins / After Set come up for air with a burpee and get back down to the next set.

    CoT – numbers/names – we had 2 Respects today! That’s a first for the New Kent PAX! Announcements – IPC coming up in September. Keep Hozier Daddy’s son Yoda in your prayers. We have a new guy, but he’s no stranger to F3, welcome Commando! Great job my friend!
    YHC closed us out in prayer.

    Great job this morning guys! This was another challenging one.

  • Chat Loops

    Three rucker compadres took to the Rockwood Green Loop, joined later by Big Rig who’d been up early running with Boberry. The uses of AI/Chat was an interesting topic of discussion, and we all appreciated the massive cock at the Latino Market (large rooster statue) as we completed four loops total. Weather is currently perfect. Get out there and enjoy it fellas! Yours AYE, DTH

  • Third Annual Homegrown Half

    For the third year in a row, YHC’s disorganization and lack of social promotion led to yet another successful homegrown half, 10K, and 5K!

    Feedback from the PAX identified that the route last year kept everyone wanting more hills, so we brought back the OG double hill climbs and it was a big hit for all the half marathoners. 

    There was lots of mumble chatter along the way, but also a lot of camaraderie and shared disdain for the sudden resurgence of heat and humidity. At 6am, we kicked off to a true 70 and sunny, and the temp kept climbing throughout the race. 

    After the race, there was lots of speculation that our downrange guest, Dementia, was actually the infamous Bryan Kohberger, which turns out to be Fake News. 

    Special thanks to DTH for organizing a family, friendly 5K ruck with lots of participation. 

  • Why Did They Call Her Super Soaker?

    15 PAX gathered at Rockwood Park to enjoy some cooler temps and the sweet aroma of a fresh massive dog poop. At 7am, it was time to put in some work……………

    Mosey to the basketball court for Warm Up:
    Jazzercise, Rubble Kicks, Bruce Lee Punches, Overhead Claps, Monkey Humpers, Plank Jacks, Pickle Pounders, Alabama Prom Dates, Freddy Mercuries, Mario Jumps, Mummy Kicks, Lunge Walks, Karaoke, No Cheat Broad Jumps, Murder Bunnies.

    Exercise One: Indigenous People’s Crab Walk. Man in the back does 3 Crab Cakes, then runs to the front of the line. We made our way back to the flag.

    Exercise Two: Flutter Kick Mountain. Pax line up on the hill and do flutter kicks. Man in the back bear crawls to the top of the line. Stopped at the parking lot.

    Exercise Three: Four Corners: Flutter Kick edition. 25, 50, 75, 100 – double count.

    Mosey down the Green Path – stop for Exercise Four: one set of Pole Smokers, then Murder Gorillas along the hill.

    Mosey to the side of the Dog Park for Exercise 5
    Double 11’s – 1 hand release merkin, 10 LBC’s. Run to the cone for 10 Merkins, 1 WWII Sit ups. Repeat the normal 11 patterns.

    Back to the Flag. Finished things up with a Monkey Humper Burnout.

    YHC took us out

    Final thoughts: It was a festive atmosphere this morning with lots of “that’s what she said” zingers. We also had, to my knowledge, the first Didgeridoo appearance at a workout. Lot’s of strong individual performances this morning. Cha Cha was killing it on the 11’s. Much respect to Rubble for doing the whole workout! Great seeing Blue Moon out – I was able to stamp his passport after the workout concluded. Well done fellas

    SYITG

  • Not a Creek Workout

    AO:  Galaxy

    When: 2025-08-21

    QIC: Sparky

    PAX (012): Abacus (Mark Green), Blue, Jaywalk (Charlie Mason), Jillian, New Coke, Pharaoh, Skyline, Sparky, Tweaker, Wideright, Wolverine (Bill Smith), BoBarry – down range from VA

    PREAMBLE:

    disclaimer

    WARM-O-RAMA:

    warm up

    THE THANG:

    4 corners Yo-Yo Thunderstruck Morning call Merry for time

    COT:

    announcements Prayers

    NMM

    Great to post downrange and experience some southern hospitality! Very welcoming group of dudes who knew Offshore from his travels. Apparently I was lucky because they ran back and forth through a dirty creek the day before.

  • AI Says That’s Us

    16 men who sort of look like us launched early on the turniest route in the entire history of F3RVA, even that parts that YHC knows nothing about. Temperatures were, of course, sunny and 70. According to the lady getting in her car (and wondering who the 13 guys were), the following might have happened.

    Pump south.

    Right on Carisbrook

    Right on Oakway, which becomes Green Mount

    Left on Bank

    Left on Tunbridge

    Left on Whitaker Woods

    Left on Locust Hill

    Left on Weather Vane

    Left on Tunbridge

    Left on Brewington

    Left on Plainview

    Right on Weather Vane

    Right on Green Mount, which becomes Oakway

    Left on Carisbrook

    Right on Pump

    Right on Falconbridge

    Left on South Dover Pointe. Run the Dover Point Loop.

    Right on Falconbridge

    Left on Pump.
    Run past the school to the back parking lot and back around the school to the

    Numbers, names, and I forget who took us out (Hutton?). Thank you.

    Announcements:

    Summer Tour continues…in fact, at Currahee today.

    Labor Day Monday, 7:00 a.m., Dogpile, Convergence. Lots of freebies and giveaways. Rides, attractions, etc. The slip and slide would be a nice touch…just sayin’.

    Westhoe men…town hall at Gomer’s on Tuesday. Topics are all very secret. Apparently. See Slack (the current Slack, not the new fancy Slack) for details.

  • Just in the nick of time!

    At 5:29, YHC was convinced it was going to be a solo session. But right on time at 5:31 in rolls the motivation I needed…..Wildwood! Here’s how it all went down…

    Warmarama

    • All the leg exercises and lower back stretches known to man
    • Arm circles in every direction
    • Imaginary jump ropes

    We cranked out 2 miles, stopping at each post about every 50 yards for 4 Booyah Merkins. Along the route, we worked in 2–5 rounds of pull-ups (5 reps each) while the partner knocked out crunches. Very simple workout but brutal! Wildwood is getting quicker and stronger for sure.

    Don’t waste the day boys!

  • Last Minute Route

    YHC picked up the Q late last night after a long week of work knowing he needed to get out and run. Short on a time to plan a route, a run down Monument was in order.

    Route

    Everyone: Commonwealth to Monument and head east towards downtown. All return on Grove. 4s turn on Arthur Ashe Boulevard. 5s turn on Meadow. 6s turn on Harrison.

    We all made it back.

    Numberama / Namerama.

    Announcements

    Applesauce has his VQ at Dogpile tomorrow morning. Show up at the appropriate time.

    YHC took us out.

    Riders

    Bone Thugs was the only rider back in time for COT, but there were a number of riders that launched about the same time as the runners. Hopefully they all found their way back.