Category: Richmond, VA

  • Parking lot fun for summer terr

    The humidity was back this morning but 13 HIMS didn’t mind. A short mosey with some karaoke prior to a circle up with the F3 mission. Warm up included the regulars with some light stretching.

    COP 1: Wilt Chamberlain: 50 LBCs, mosey 100 yards, 50 squats, mosey back to start, 50 flutter kicks dc, mosey 100 yards, and then 50 lunges (25 per leg)

    COP 2: 11s up the hill: mountain climbers and WW2

    COP 3: Charles Bronson: 3 cones; 1 and 2 about 100 yards apart, then cone 3 about 20 yards. Perform 25 reps of an exercise at cone 1, run to cone 2, then bear crawl to cone 3. Various exercises including merkins, CDD, monkey humpers, Alabama prom dates, American Hammers, and then 5 burpees.

    The pax circled up and planked for 30 seconds until time expired. Numbers. Names.

    Announcements: Home grown half and the Bridge this Saturday, Labor Day Convergence, CSAUP in September, Spartan in October – check slack for details

    Prayers for the Pax and everyone headed back to school including Fandango. Always a pleasure to lead you fellas. Have a great week.

  • DR in Oregon Territory

    Two PAX from F3 RVA posted DR at Lightning Rod. After the COP, the Q led us on a mosey around the neighborhood. He brought a staple gun and fliers. Stop at every telephone pole and staple an F3 flier. PAX took turns calling exercises.

    RVA PAX were introduced to Scorpion Taps – from a plank, tap each heel, then do a Merkin.

    PAX did Monkey Humpers at an intersection in front of cars which elicited a reaction and probably made someone’s Monday.

    PAX served coffee after the beatdown. F3 Oregon Territory implemented a policy of renaming 2.0s when they turn 18.

    Joey Chestnut and YHC are looking forward to returning home today!

  • Three’s company for the ghost flag

    Three F3 Clydesdales came out to a balmy morning at river run only find a beatdown awaited them. A handshake Q turned into a YHC Q thanks to the ghost flag. El Nancyo (I hear this is a thing now) gave the PAX a run option but all agreed on bootcamp.

    Mosey around the front circle for some warmups. 20 each SSH, LBC; Seal Training: Overhead claps, front claps, 10 Each, Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters.  

    Mosey to base of twin team hill. Years ago Doozy led the toughest F3 workout I had ever done with a suicide up Twin Team hill. We were not going to do that but rather a variation.

    The 10 percenter. 10% up the hill and perform 10 exercises, 10% more and perform 20 exercises while repeating only the last. 10 Merkins, 20 WWII’s, 30 squats, 40 Drydocks, 50 Dollies, 60 Monkey Humpers, 70 second plank hold, 80 LBC’s, 90 SSH’s, 100 APD’s. YHC’s measurements were off and hill was not as long as memory! We winded around at the top to Singers house for the ending. Run BTTF arriving 3 minutes over.

    Announcments: Clown cars for the bridge this Saturday (Bootleg and upchuck). Homegrown half, 5K, 10K this Saturday.

    Prayers to Charlotte may god wrap healing hands around her. YHC took us out in prayer.

    Mumblechatter was strong this morning, it was a pleasure working out with you gentleman! Handshake has the SOJ ghost flag.

  • Just Putting in the Work

    Time to kick off another week in The Deep.  A lucky 7 redwoods linked up for a Monday morning boot camp:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
      • 11s on the hill – Mike Tysons and WWII sit-ups
      • New hill – 5 Bernies
      • Mosey to the pull-up bars – 4x 8 pull-ups and 20 PLTs
      • 3x
        • Run
        • Swing pumps
        • Standing lunges
      • Mosey back to the parking lot for COT with YHC taking us out

    A pretty tame morning.  This was not a crowd with over-the-top mumble-chatter.  Simply a group of men with heads down, getting work done.

    Tater is having a pre-nuptial party for Pinto and Gypsy on September 6th.  See Slack or text Tater for details.  Next Bridge is this Saturday.

    God is good all of the time!

    Attilaa

  • If You Were Sleeping This Morning, You Were Doing It Wrong

    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 on the loop today, the following might have happened:

    5 guys ran North South Bank (watch the hole in the bridge) to T. Pottersfield Belle Isle Bridge to Buttermilk North Bank (skip oh, yeah, we did the lariat). About 6.5 miles.

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

    1 guy ran 10 OYO.

    If you show up for coffeeteria, YHC counts you in the workout.

    Numbers, names, and YHC took us out.

    NMS: exceptional morning to chat and run with 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 last week):

    The Bridge, August 16. Spend your Saturday morning helping men who are trying to improve themselves better. And, maybe you too will find improvements you can make. Clown cars forming now. No better way to experience all 3 F’s in one morning.

    Home grown half marathon, quarter marathon, ruck-tastic mile or two, or just a few blocks. Get out there and get some exercise. See Don Draper for details. 2.0, Ms, and friends all welcome.

    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?

  • Eye of The Tiger

    It was my 100th post so the PAX thought it would be a good idea I take the Q this morning. 5 HIM’s hit the Lumberyard for a Fit Cardio Circuit. Beaver and Choo Choo were already onsite playing pickle ball for a warm up – unfortunate news as Choo Choo has a lower leg injury that he is going to battle through – prayers up for him and hoping for a quick recovery! He still put in miles around the lumberyard while the other 4 PAX took off. 
    Here’s how it went down:

    Warm up freestyle on your own with some chatter – I put out a warning to the PAX stretch like you’re about to run 1 mile….and that’s how we started. 8:20 mile pace with the adrenaline pumping as we were listing to Rocky sound track. No easy way out, eye of the Tiger , Burning Heart. 

    The thang:

    Side straddle hops x 30 

    Squat x 20

    Side Shuffle x 20 

    Step Back Lunge x 20

    Lunge twist x 20

    Toe Tap Skip x 20

    A Skip Clap x 20

    Push Up X 20

    Sit up x 20

    Push Up Shoulder Tap x 20

    Alternate Leg clap x 20

    Knee to Elbow crunch x 20

    Push up knee tap x 20

    Standing Crunch x 20

    Burpee x 10 

    Kick out x 20 

    Plank toe tap x 15

    Plank knee drive x 15

    Run 1 more mile! 8:11 pace!

    Ring of fire with the PAX – all different workouts and ended with a spring half the football field and lunge back to the middle.

    Beautiful weather this morning, great men,

    Yukon took us out.

    be where your feet are!

  • What’s in that bag?

    14 dudes ranging in age from 13 to 50 plus decided to enjoy a nice fall morning at Northern Short Pump with a slightly more cardio centric beatdown.

    COP on a nice wet field: DQs, DMH, Helicopters, HRMs, MCs, FMs, arm circles Mosey to track. I am carrying a bag. What is in there?

    Go round the track. 1/4 the way – 1 burpee, 1/2 the way – 2 burpees, 3/4 the way – 3 burpees, fully around – 4 burpees. Mosey to nearby road for:

    Curb crawl with 2 squats per merkin go up to 5 wait for all PAX to finish then go down to 1. Mosey to bus loop.

    Now I reveal what is in the bag I am carrying and it is… discs for disc golf. But…we did not just play disc golf. I incorporated it into a triple check with disc golf the second person doing WWIIs, the third person doing flutter kicks. Seymour showed some accuracy with a near hole in one on the third round. Mosey to chin up bars.

    10 chin ups then 20 dips, 8 chin ups then 25 dips then 6 chin ups then 30 dips. Mosey to burpee hill.

    4 sets of burpees, first set is 5, then 6, then 7 then 8. Then a set of 10 diamond merkins. Mosey to benches near football field.

    Set of elevens with 2 count step ups and heels to heaven. Mosey to home base. Set of American hammers and then stretching because most of us are AARP eligible.

    Prayers for Handshake’s niece who needs 0 negative blood badly. If you have O negative blood and can donate, please reach out to Gypsy to see how you can help. Prayers also for Fudd’s sister, my full recovery and for Gyspy’s ankle. Also, Whitesnake is covering the Pixies, rather Whitesnake’s band is covering the Pixies tonight at the Canal Club tonight. Lastly, Tater is hosting a celebration on 9/6 for soon to be married Pinto and Gypsy (no they are not marrying each other). Thanks for letting me lead!

    Fireman Ed

  • Looked good on paper

    Looks like vacation week at DaVille. 2 men posted a beautiful day.

    YHC took the Q because I didn’t want a Helix beat down.

    Some parking lot tracers then some COP.

    Mosey to service road, starting at light pole do 5x merkins, 10x squats, 15x lbc’s. Add 5 to each at next pole then 5 more at next pole. Reverse back to starting pole.

    Dora – 100x donkey kicks, 200x Mike Tyson pushups, 300 reverse snow angels.

    Mosey to back entrance. Alternate between step ups and dips, with lunges in between.

    Mosey back to flag, Helix led some GRAMS.

  • Pyramid Scheme

    A trio showed up for some pyramid style beatdown.

    Mosey around parking lot then some COP.

    Pyramid routine – do 5 exercises: squats, clean and jerks, lawn mowers, ww2s and calf raises. Reps increase 1 ea to 5 ea and back down to 1.

    Some boat canoes led by Yardsale and some grams to close out.

    Names, numbers. Surf n Turf took us out.

  • Happy Friday! Fun run

    6 gathered for a nice cool start to the day and to earn their after workout donuts. No Q signed so I took the lead. Decided to run the “Figure 8” route which we are not sure why the name, really more of a P or a q. Great morning again to be out and odd the had more at WTH than here this morning…