Category: Richmond, VA

  • What Kind of Cheese Was That?

    Even when misting, its always Sunny and 70. Nine F3 studs grabbed their kettlebells and found their way to The Old Hundred for an early morning beat down.

    Warmarama consisted of SSH, cherry pickers, imperial walkers, mountain climbers. Now on to the thang.

    COP1: 11s with squat thrusters and merkin pull throughs. The first 2 rounds, the PAX lunge twist to the far end of the parking lot and reverse lunge twist back. After that, just jogging the remaining rounds, keeping the KB clutched.

    COP 2: With KB in hands, Bernie from the bottom of the parking lot up the hill to the top of the school entrance. While Cookie brought the cheese slicer, Wildcat brough the cheese. THICK!!!! At the top of the hill, we did 3 sets, 10 reps of curls, bent over rows and skull crushers. Walk back down the hill to the parking lot entrance.

    COPS 3: Triple check. Timer ran with KB half length of the parking lot and back while PAX performed standing wood choppers and calf raises. With a few minutes left, the group planked until time.

    Numbers, names, Announcements, PR and COT. Big respect for Nancy and his 30lb backpack!!

    Nice work out there today gents!!! Always an honor to lead

  • Through the Mist

    7 Davillians arrived on a misty but comfortable Tuesday morning for some running and rucking

    Runners: Phonics and YHC ran the farmhouse loop for 4.25 miles while the rest of the runners did a 4 on 1 off run

    Ruckers: Did some loops around the schools

    It felt great to get back out running after missing the last couple of week. Thanks Phonics for keeping a little slower pace but still pushing not to stop

    SPIT ON THAT!!

  • Mount Hill Loops

    Sent out the bat signal the evening prior to some of the locals. YHC was solo parenting and therefore only able to run around Mount Hill Drive, hoping maybe someone would join from Bettie Weaver or at the least by sending the message forcing myself to get up and exercise. 3 miles of back and forth was the mileage solo in the books, assuming no one made River Run based based on the feedback from locals so I’m taking the backblast.

    -Singer

  • Mammoth Balls and Chain

    2 mammoth men brought their mammoth balls for an upper body challenge. The setup consisted of 4 stations in a circle with a 35 lb plate, 2-25 lb dumbbells, a kettle bell (choice of 40, 35, and 30 lbs), and a chain. Here’s how it went down.

    Warmup:

    -Quick mosey around the parking lot

    -arm circles

    -lat stretch

    -good mornings

    -roscoes wife

    The meat and taters:

    Timer was set for 90 seconds of exercise and 15 seconds of rest between stations. Move in a counter clockwise fashion after the 90 second lift. Once the first set of exercises were complete, move to the second set, then third, etc.

    Plate

    1-bench close grip

    2-front raise 

    3-halos

    4-bench wide grip

    5-bus drivers

    Dumbbells

    1-flys

    2-lateral raise

    3-shoulder press

    4-bent over fly

    5-shrugs

    Kettlebell

    1-lat pullover

    2-tricep extension standing

    3-walking kettlebell carry

    4-upright row

    5-skull crusher laying

    Chain

    1-merkins (chain over neck)

    2-chain turns (forearms)

    3-merkin pull through

    4-chain turns (forearms, opposite way)

    5-diamond merkins (chain over neck)

    After the workout Yukon and Beaver chatted for a bit about house projects. Sounds like Beaver might start a side hustle doing home remodeling. Might be time to get rid of my 1990 cabinets.

  • Is this a St. Chris field?

    A lucky 13 convened for this week’s edition of Hoedown. One would think that last night’s storm would have brought some cooler temps, but alas temperatures hovered around 70 with plenty of humidity.

    At 0530, off we went for a short run around the horseshoe and then up to the blacktop for warmup that included:

    • SSH
    • DQ
    • Dead man hang
    • Cherry Pickers
    • Arm Circles
    • Merkins
    • WW2s
    • Flutter kicks

    Continuing the warm up trend, we lined up at the end of the blacktop closest to the school for some wind sprints. Run out, touch a line, come back and run a little further. We ran to the end of the music room, then the first basketball hoop, second basketball hoop, and finally the fence at the far end.

    With the blood flowing, we moseyed to the upper field, which had sod and an irrigation system added over the summer. The pax was quite impressed with the new field, with one even commenting that it was reminiscent of a St. Christopher’s field.

    First up, eye of the storm. 5 merkins in the middle and then run out to each corner for 20 of each of 4 exercises, returning to the middle for merkins. Corner 1 – SSHs. Corner 2 – Mountain Climbers. Corner 3 – Jump Squats. Corner 4 – Carolina Dry Docks.

    Next up, a triple check along the back wall of the school. Partner 1 – run across field and do 5 pull ups. Partner 2 – BTTW. Partner 3 – dips.

    Mosey back towards the drop horseshoe with a stop along the way for jerkins. The pax partnered up and did 2 rounds of 10 each.

    At the horseshoe, another triple check. Partner 1 – run the loop. Partner 2 – donkey kicks along the wall. Partner 3 – shoulder taps.

    Then, a short mosey to the small parking lot for 11s. Squats (10) and incline merkins (1). Run across and bernie back.

    With just about 2 minutes left, we cooled down with a loop around the horseshoe.

    Numberama / Namerama

    Prayers for TES Principal Mrs. Ford fighting breast cancer, Rosie’s Mom starting radiation today, and all the families sending children back to school.

  • 300 and many more

    Fourteen SOJ Redwoods came to start the week right and see what was in store on the sunny and 70 degree morning. YHC had learned that our own Futon would be hitting his 300th post today so in honor of that we would do 300 of every exercise called. Starting off with Burpees.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the to start.  COP- 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    COP 1: Run to each stopping point and perform 300 exercises (as a group) so 16 each. Burpees, Squats, Plank Jacks, WWII’s, Monkey humpers, Box cutters, Drydocks, Jump squats, etc. Reverso while repeato all the exercises back. YHC stated if PAX remembered all exercises we would skip burpees at end. PAX remembered all exercises. However, Warby started doing burpees back at the start and we all joined in.

    COP2: Run around horse shoe at varying speeds.

    COP3: Love circle.

    Cop4: 5 MOM

    Prayers to all our kids going back to school, may they be safe.

    YHC took us out in prayer.

  • Get injured…I mean don’t get injured

    Ten men posted at The Deep this morning. After a disclaimer snafu of telling the men to get injured, we righted the ship and began with a brief warm. Then headed to our normal hill for cardio, but this time did 11’s of Merkins and Squats. Had a mosey around the corner to the benches for a Lindsey of Step Ups and Squats (30, 20, 10). Continued our leg morning with 5 rounds up and down the big hill. Mosey to the pull up bars for a 10-20-30 combo of 10 Pull ups, 20 Merkins/Derkins and 30 Dips. Two rounds of that and the third round we cut in half 5-10-15.

    Break time include 4 sets of 25 Abs (WW IIs, Crunchy Frogs, Side Crunch each side). Ended with 10 Irish Hammers :-). Headed to the back of the school for a Burpee March down the colonnade (approx 15 Burpees). Ended with a Ring of Fire and some stretching.

    Good morning and nobody was injured. Thanks for PigSkin for the water bottles.

  • Bikers Yield to Runners (So Says the Trail Sign)

    8 9 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 on the loop today, the following might have happened:

    5 6 guys ran North South Bank (watch the hole in the bridge) to T. Pottersfield Belle Isle Bridge either T. Pottersfield Bridge or Belle Isle Bridge to Buttermilk North Bank (skip oh, yeah, we did the lariat). About 6.5 7.4 miles, or so says YHC’s Apple Watch (feels not quite that long).

    2 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 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 last week):

    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.

    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?

  • Shakedown EH’s the Guard

    Nine, yeah nine, guys from 3 regions rendezvoused with their collective destiny at today’s version of The Bridge. Temperatures remained 70 and sunny. According to Marshmellow, the dog, the following demonstration of excellence might have happened:

    Introductions…men meeting men. Nothing finer than introducing yourself to another man of purpose.

    Quick mosey around the blacktop, road, and back to the blacktop.

    COP:

    25 SSHs
    Dead Man Hang
    Fudd’s Wife (the names were change to comply with local custom)
    Right leg high
    Left leg high
    Pigeon left / right
    WWIIs
    Flutter kicks (YHC can affirm that he witnessed Vinny doing at least one actual flutter kick, rather than the traditional Freddy Mercury)
    Freddy Mercuries
    Squats

    Mosey to the other end of the black top for Touch a Tree
    10, 8, 6, 4, and 2
    Rounds included WWIIs + merkins, gas pumps + dry docks, yadda, yadda, and burpees + burpees

    Mosey to the asphalt pile. The Bridge installed an asphalt parking area last year. There is a left over pile of asphalt (aka, a playground for us). Triple check was called. Dealer’s Choice decline or incline merkins on the picnic table bench, WWIIs, and bear crawl the asphalt pile.

    Mosey to something that is distinctly not a corner for 4 corners.
    10 merkins. Then, 10 merkins plus 20 WWIIs. Then 10+20+30 squats. Then 10+20+30+40 SSHs. OR, dealer’s choice…just do 40 burpees. No takers finished the burpees, though Links made a push.

    Numbers, names, and Twenty-Eight took us out.

    Annoucements:

    Great to see Vinny, meet Sysco, and meet the four new interns at The Bridge. Way to push!

    Prayer requests for Sysco’s family, people working to heal themselves, and so forth. Apologies if YHC missed anyone.

    NMS: Shakedown chatted with the guard today. He’s our kind of guy. After discussing F3 and the basics of who we are, he said,”That’s this. This type of good work. The book says that “Faith without good works is dead.” Bam. A guy who spends his time allowing the rest of us to workout has done his own workout. We should have named him.

    Welcome to Cheesesteak and 28 (or Twenty Eight). Cheesesteak is an Eagles fan, so while we like him and welcome him, he’s clearly on the road to becoming a better man (but will be limited by his support of the Eagles). By contrast, 28 is a lifelong ‘Skins fan, Darryl Green fan, and generally a top level human working to be better day by day. Welcome, gentlemen!

  • Brenton WOD Open Face Sandwich

    No late penalties this gloom! The workout was penalty enough! 4 sick puppies emerged from the weekend gloom for a Beaver Beatdown set to prepare for the upcoming IPC.

    Mosey to the Snack Shack to hit up the restroom! Warmarama!

    • Deadman Hang
    • Phelps
    • Good Mornings
    • Don Quixotes IC
    • Copperhead Squats IC
    • Leg Stretches
    • The Wives

    Mosey to the Coupon pile grab a coupon and walk to the football field to our inevitable punishment.

    IPC 2024 Week 3 – Brenton WOD Sandwich

    Start w/ Brenton WOD – Start at goal line. Bear Crawl 30 yrds / return performing 3 broad jumps followed by 3 burpees for 30 yrds. Complete 3 sets before moving onto the following round.

    3 sets – 21/15/9 reps of 5 exercises followed by a 1/4 country mile mosey around the field after every set – exercises are in the following order:

    • Burpee Block Jumps
    • Thrusters
    • Ball Dippers
    • Merkins
    • WWIIs

    Finish off the workout with the Brenton WOD to complete the Brenton WOD sandwich!

    CoT

    Great job this morning guys! Way to push, this one was not easy.