Category: Richmond, VA

  • Tour of the Hood

    6 dudes posted for a tour de Westham with Fudd.

    COP – various exercises to get warm. Mosey down Lindsay, right on West Drive Circle, run to #305 and do some burpees as YHC grew up in that house. Mosey up West Drive, right on Lakewood. Do some more burpees. Mosey down Lakewood to Forest, cross over to the Third ancillary lot, grab the blocks for a triple check. P1 runs the loop, Pax 2 & 3 do block swings and curls.

    Rifle carry around the lot, stopping at most of the painted arrows to do a few burpees. Put the blocks back and mosey to the VSF for 8ish minutes of Mary. YHC took us out.

    Thanks for letting me lead fellas. Enjoyed it, as always.

    Fudd

  • Breaking Bread – Sunday edition

    Why: Breaking Bread is a medical respite program serving individuals experiencing homelessness who need a safe place to recover from medical conditions. The Daily Planet provides medical care, support, and a stable environment for healing.

    To help meet this need, volunteers are essential in providing meals for patients during their stay. F3 Richmond answered that call several years ago and has been providing meals on the last weekend of every month ever since.

    Menu: Pork BBQ Sliders, Coleslaw, Rolls, Assorted Chips, Pickles and Cupcakes for Dessert.

    Moleskin: The M and the 2.0 were nowhere to be found for this meal prep. YHC took the easy path. Picked up a Pork Butt, threw it on the smoker, and 10 hours later shredded and put into trays. Couple bags of coleslaw, coleslaw dressing, into another tray. Couple of bags of Rolls, jar of pickles, BBQ sauces, hot sauce, bag of assorted chips, and a pack of cupcakes. Let’s Go!!

    We had 3 join us for dinner, some decided to sleep through dinner and 1 mentioned the taco’s that Upchuck brough the night before was the best taco’s she’s ever had. Wait until she eats this BBQ!!!

    Breaking Bread is on the Q sheet. Hope to see you on it!

    Oyster

  • Mutiny managed

    An even 10 showed up this AM to welcome in the last day of April. We will be prepared once ultimate season if fully upon us!

    The THANG:

    WARMERAMA:

    • Mosey to tennis courts and circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: triple check on the field

    •  Timer sprints 100 yard dash, jogs back
    • teammates do merkins, flutter kicks
    • Repeat 3x

    COP #2: Circle of MARY

    COP #3: The ultimate game of Hotbox i.e. halfcourt ultimate

    •  count off into two teams, split shirts and skins
    • objective is to score within the Eagle at the center of the field
    • with a turnover, the opposing team gets the disc but must clear it out past the yellow circle surrounding the Eagle
    • repeat
    • at each score, all PAX do 3 burpees

    Mosey BTTF for COT:

    • Counterama
    • Namerama 
    • Announcerama
    • Closing Prayer

    Naked Moleskin:  We had a delightful conversation post workout while sipping SNUFF’s coffee about the importance of modification. You know your body and what works/doesn’t work, so remember to modify where needed with confidence. No judgment!

    Kudos to Doozy for sticking with the half-court version of ultimate to keep the numbers even. Kudos to team shirtless for the win (Belay, Dookie, Machine Head, Snuff , YHC)! Snuff takes MVP given the many acrobatic snags of the disc. Shout out to Stagg for the multiple double-clutch catches to give his team a respectable score. Dookie takes the other MVP (most valuable pectorals, not to mention 6-pack abs) given his well seasoned physique that is 100% ready for the beach!

    Announcements: (see SLACK!)

    •  5/16 – a day of farewells – Flatline Dogpile Q and NTB going away potluck at DTH’s

    Prayer Requests:

    •  Praise the LORD for our health and the growing morning light to drive out the gloom.

  • There’s no stopping us right now

    Claude designed workout managed to minimize Fudd and White Deer banter making Claude a likely candidate for Nobel peace prize in 2026. 

    Tecno tunes from Blue Moon’s 90s playlist- Icona Pop, Eric Pride, Riahanna, MIA

    Workout: 

    Warm up: SSH, DMHang, DQX, Helicopters, Merkins, APD, LBC

    Circuit 1: 

    4 sets: 40 work/20 rest Goblet squat, Bench Press, Lawnmower, KB Deadlift. 90s break between sets

    Circuit 2: 

    3 sets: 35s work 20 s rest  KB swing, R and L clean and press, Renegade row R and L 90s break between sets

    Circuit 3 

    2 sets 30s work/15 rest

    KB Thrusters, Alternating Swing, Goblet swuat jump, Rifle Holds

    Circle of trust 

  • Categories

    YHC shocked the PAX by showing up with a print-out of the workout including bold subheadings. Here is what when down:

    We moseyed around the church and stopped at various points to complete a “Category” that featured multiple exercises:

    1. Winter Sports (the warm up): Appollo Ohno’s, Bonnie Blair’s, Ski Jumps, Nancy Kerrigans

    2. Politics: Al Gore Pulses, Bernie Sanders up and back, Obama’s.

    3. Fictional Characters: Lt. Dan’s, Don Quixotes, Peter Parker Merkins, Leroy Jenkins.

    4. Countries: American Hammers, Ukranian Soldiers, Australian Snow Angels, Moroccan Night Clubs

    5. Jumps: Lemur Jumps, Broad Jumps, No cheat Broad Jumps, Broad Jump Burpees

    6. Primates: Monkey Humpers, Gorilla Humpers, Monkey Love Makers, Flying Monkey Humpers.

    7. Famous People: LL Cool J’s, Freddy Mercuries, Makhtar N’Diaye’s, Tony Hawk Burpees

    8. Crabs: Crab Humpers, Crab Walk, Crab Cakes, Fiddler Crabs

    9. Other Animals: Crawl Bear, Murder Bunnies, Donkey Kicks, Boxing Cockroaches

    Finished at the flag for COT. YHC took us out.

    Final Thoughts: It was a fun, yet challenging workout with many new exercises (for me) from the Exicon.

    Hardest Category: Jumps
    Hardest Exercise: Fiddler Crabs
    Best New Exercise: Tony Hawk Burpees
    Most Embarrassing Exercise: Al Gore Pulses

    SYITG

  • #498 for Bronco

    Eleven ruck studs showed up to welcome our FNG Drew, now “BRONCO,” and to celebrate YHC’s 498th Q. We enjoyed light conversation through Larus Park, stopping every 5 minutes for 40 reps of variable intensity, and finishing off with 58 reps at the Flag (total of 498 reps). The PAX are duly appreciative of YHC’s M who suggested reps instead of YHC’s original plan for the PAX to ruck carry a total of 498 extra pounds (logs, sandbags, rock bags, kettlebells, etc.). Rachel says “you’re welcome.” FNG Bronco and last week’s FNG Backdraft both got the DTH EH a couple weeks ago when they met the OTB ruck PAX en route to Machismo’s ranch. Turns out day-rucking might be a good idea for EH’ing locals. Bronco is a great addition to our diverse PAX, bringing a background in ex-Army logistics and current career as a ferrier (shoes horses). Keep posting gents! Yours, DTH

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Announcements (SEE SLACK!)

    • Weekly: Forge Coffee + QSource
    • 5/16 NTB Farewell Family Potluck
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • RIP Bushwhacker Butch

    Handshake parked in Kubota’s spot and set off the following chain reaction.

    Moseying COT

    • SSHs x 14 for Falcon
    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Hand Release Merkins
    • Flutter Kicks

    Auto Bingo (Mosey down Culpepper to the northern Taint)

    • Cars/ Crossovers – Merkins x 5
    • SUVs – Squats x 5
    • Pickups/ Vans – Burpees x 2

    Love Hill

    • P1 – Run to Ross and back
    • P2 – Bearcrawl, Lunge, 5 SSHs/5 Steps
    • Booyah Merkins x 6 at each flip

    Dora 1-2-3

    • P1 – Bernie to Thom and Run Back
    • P2 – Carolina Dry Docks, Monkey Humpers, LBCs

    Mosey back to Parking Lot

    Get Railed!

    • P1 – Lunge across half of parking lot
    • P2 – Incline Merkins, Dips, Decline Merkins on Rail

    Mosey back to VSF

    Mary

    • Freddie Mercurys
    • APDs
    • Hello Dollys
    • SSHs x 14 for Falcon plus 1 for the Ranger in the Sky

    Numberama, Nameorama, COT

    MOLESKIN

    Backblast title has nothing to do with anything in the workout, but YHC somehow got on the topic of wrasslin at coffee and was whisked away to the good ol’ days when we ran the high school halls telling everyone to “Suck It” with a crisp crotch chop.  Also showed the boys my 4th grade class photo rocking my favorite Bushwhackers t-shirt.  Don’t ask about my Koko B. Ware t-shirt, still hurts.  Lastly of note, Wojo has partied with the Nature Boy and lived to tell the tale.

    ANNOUNCEMENTS

    Memorial Day Convergence – details to follow

    Prayers for Charlotte

  • We Fall Down, But We Get Up – Together

    8 got after it this week at WTH. With a bootcamp heavy workout, we only made 2.58 miles in laps around the lake at W. Broad Village, not our usual 3 miles, but we got in plenty of movement nonetheless. As we ran, we stopped twice per lap of the lake to do 10 Burpees, 10 Merkins, 10 Jump Squats and 10 WWIIs. Then 9, then 8, 7, and so on down to 1. Lots of good mumble chatter along the way. Lastly, we headed BTTF for a 60-second leg hold. Aaaaaaand time!

    Names. Numbers.

    Announcements: Blue Grass festival coming up, I think on 5/2. Whitesnake could use some help. Or just come out to enjoy some tunes.

    Pigskin and Roger Roger both had knees acting up on them today. I hope these aches and pains subside gents.

    Prayer Requests: Nothing today.

    YHC took us out.

    Moleskin: A Japanese proverb states, “Fall 7 times, stand up 8.” Others have said it differently:

    “Failure is not falling down, but refusing to get up.” — Chinese proverb

    “It’s not that I’m so smart, it’s just that I stay with problems longer.”
    — Albert Einstein

    “Success is stumbling from failure to failure with no loss of enthusiasm.”
    — Winston Churchill

    The Burpee is an excellent symbol for not giving up in the face of initial failure, for falling down and then getting back up again. Today, we did that a lot, 55 times actually, and we did it together. I’m grateful for the encouragement and friendship that I’ve found in F3, pushing me to continue to move forward despite what life throws my way. Keep pushing gents!

  • Bit Tight

    5 of the most limber insomniacs met up to enjoy the stretching and conversation that ensued before a classic First Watch beatdown. Areas of emphasis included back, shoulders, hips, quads, calves and hammys. Extended shavasana to calm the nerves along with tales of birthdays and reunions. Good times were had by some.

  • A Little Faster

    Wanting to shake things up a bit, YHC threw out an option of 5.5 miles for MOT. Boberry jumped right in and Heist put out the invite to Airwolf who joined in to help set the pace.

    4-milers did their thing, a few joined in for the first 3 miles and broke off to cool down for the last 2 while Boberry and Airwolf dragged YHC along for the extra 0.5.

    Good push, needed by some, enjoyed by all. Looking forward to doing it again soon. Maybe one day we’ll catch up on BBs for MOT.

    Prayers for many – Hermie, Wildcat, Flatline, NTB. Be someone’s positive light today.