Category: Richmond, VA

  • Just another brick in the village

    Seven supreme athletes not named Brick went to West Broad Village in search of brick.

    We ran to the entrance off Three Chopt and did some warmups and then went exploring for brick intersections, many with circles in the middle. There were ten. We celebrated 5 of them with 10 burpees each, 1 with 20 monkey humpers, 1 with 25 WWII, 1 with 20 two count flutters, 1 with 20 jump squats and 1 with 20 HRM. The Pax were not as impressed as I was with the beauty of these intersections. I will need to take them back there again.

    After that fun we ran north to Broad street and took the nice path in front of Trader Joes. We then went South on John Rolfe and took the path to Short Pump Park. Ran to end of the path, took a nice whiff of dog piss and shit and then turned back. Headed to the flag for roughly 3 miles total.

    We found lots of brick but no Brick. But it did get me to text him when I got home.

    Hope to see you. Yes you, at the Bridge on Saturday. Reach out to me for a ride!

  • Burger Night

    Only one posted for the run but two connected for burger night. After some catching up and sharing stories, Vinny asked if YHC was posting with the boys in the AM. Needing to get some miles in, YHC declined.

    Later last night YHC was surprised with preplanned routes courtesy Vinny. Although he didn’t show, he gets credit for the Q.

    The Route:

    4s: Front nine and back nine.
    5s: front nine, back nine, amen corner.
    6s: front nine, back nine, amen corner, east 9

    YHC chose the 5s route and modified due to the soup.

    Moleskine

    Great catching up with Vinny. Even if by accident and for a few minutes. F3 is good people, in RVA and in Charlottesville.

    Splinter out.

  • hot summer fun, 4 corner style

    mosey from the flag head towards Wells Fargo parking lot stopped for warm-ups. 10 D cues, 10 Ukrainian soldier 10 Merkins, 20 LBC‘s mosey up towards poor House restaurant corner of the parking lot. Do a giant cumulative four corners with 10 Merkins 20 World War II‘s 30 squats and 40 side straddle hops. Mosey through the Short pump dog park over to West Broad Village entrance start another four corners which consists of 10 Burpee‘s and 30 LBC‘s repeated at each of the four corners mosey back to the flag. Take an extra loop with the parking lot to hit or 3 miles finish with 20 more Merkins. Hot humid morning, good mumble chattering conversation. Prayers for the family in Texas lost children others in the floods are welcome reminder to be grateful for the trivial things we worry about the stresses in our life, there are far greater losses and challenges that people endure each and every day. Peace and grace to those that need physical healing and emotional support. Always an honor to lead

  • Journey to Giles

    Four runners and three ruckers met up this morning on this perfect Tuesday at Atlee High School for some general exercise.

    The Routes

    The Runners ran into Giles and then entered Craney Island Estates with a distance close to 4 miles. They mostly did a 4-1 run.

    The Ruckers also toured Giles and went an amazing 2.5 miles. Well done Ruckers!!

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Great to see everybody today. Bach has now joined the F3 workouts 3 straight workdays. Well done! It was a pleasure to run with you today. It was humid but so what, it is July.

    Announcements

    2.0 friendly workout – Saturday, July 26 at 6:30 AM at DaPile

    The Bridge – This Saturday – Meet Corned Beef at Food Lion Kings Charter

    Make it a great day everybody!

    Gotta Run!

    Phonics

  • Spider Run sans the Derby

    A half a dozen chose to eschew a baseball-derivative workout and work on their own 6 pack instead.

    Saab abides

  • HR Derby Training

    1×3 + 2×4 PAX emerged from 2×2 + 7×1 vehicles for the beatdown at Heartbreak Ridge. One PAX declared he hated baseball and burpees. Too bad they were both on the menu.

    The Thang:

    Mosey around the track to the north end of the football filed for COP: SSHs, IWs, DQs, BirdDogs, Merkins, Scorpion Kicks, LBCs IC. Mix in a hip flexor stretch.

    Take another lap around the track, pick up Fudd along the way, and plank up for Sally: while Moby’s Flower is playing, perform a Merkin on “bring Sally up” and hold a low plank on “bring Sally down”.

    Mosey to the baseball field to the outfield beyond second base for a triple check. 2 groups of 3 and 2 groups of 4; or, 2 groups of 3 and a group of 4; wait, no, 1 group of 3 and 2 groups of 4 = 11. PAX 1 does SSHs. PAX 2 does WWIIs. PAX 3 is the timer who rounds third base and heads for home, picks up a bat, takes 20 swings, then head back to second base.

    Mosey to the track for an incomplete intro to the Hardest Quarter Mile 150 Yards. PAX lunged for 100 yards. Then Broad Jump Burpee for about 50 yards, recover, and head back to the virtual shovel flag.

    Announcements: Whitesnake is leading a group to the Bridge this Saturday. See Slack for details.

    100 holes of golf, benefiting Renewing RVA will be on September 22nd. Contact Fudd for details.

    NMS: With the HR Derby rainout, YHC decided to mix in some HR Derby training. You say there was no rainout? Gumbo drove the numbers down so he could win?

    It was good to have Blackout out again and to meet Green Hornet.

    At coffeteria, Lighthouse illuminated the way to save the U.S. economy (or not).

  • 1st,2nd, and 3rd F

    Just the two of us this morning. 2 hims just like any other day but it was different. Yes we did the WARMARAMA and the usually mosey around the school mixed with a bunch usual routines. Somewhere around the pull up bars Broadway saw i needed some help with some weight i was pulling around. Not a ruck not a kettlebell. For the last 15 minutes of the boot camp we spent 30 minutes sharing stories and other strengths. Today is an opportunity for new beginnings. Everyday is a blessing, I needed much more than a bootcamp today and Broadway was there. So many times in a little over a year F3 has been there for me, I’m thankful for all of you. Broadway took us out In a much needed prayer.

  • High Stakes Kettlebell

    8 HIMs woke up to no more lightning, so we grabbed large iron orbs and went outside to toss them around. According to the bullfrogs (or cheeks clapping, hard to tell) here’s what took place…

    Under promise and over deliver, no running today, let’s just circle up, stretch it out, and get to work.

    Kettlebell Poker
    – Each round, YHC calls out an exercise and we do 10x
    – Then one-by-one, each PAX draws a card and we perform that many reps: 2-10, J 11, Q 12, K 13, A 14
    – Spades – Single Arm Clean + Press
    – Clubs – Skullcrushers
    – Diamonds – Romanian Deadlifts
    – Hearts – KB Swings
    Rinse and repeat until each PAX member has 5 cards

    Spades were heavily favored, but clubs came out 4 times in a row to really hit the triceps. YHC turned it into 5 card draw, at the cost of 10 halos you could trade in 2 cards for a better hand.

    How good of a hand you had determined final workout. High card = 20x, Pair = 18x, 2 Pair = 16x, 3 of a kind = 14x, Straight or Flush = 12x, Full House = 10x, Royal/Straight Flush/4x = 5x

    Based on your hand, do X for each of the suits.

    To finish the day off, squatted against the wall and did 3 sets of 10x front raises. Wildcat had some gas escape the trap door which led to many PAX going around the corner to a different wall.

    Numbers, Announcements, Prayers – Wildcat scans & the family of the boy who drowned in the reservoir

  • Mayo, Mustard and Ketchup

    3 HIM’s emerged at the Lumberyard motivated and inspired – a quick stretch then we got right into it – 4 Mile run.

    It was all business this morning – focus on the run, listen to your body, stay strong mentally and that’s exactly what the PAX did.

    No better way to start the day Beaver and Choo Choo – great work men!

    We had some great conversations about life, diets, mental health and how we are grateful to be able to do what we do.

    Be where your feet are

  • No Rain Out Today

    10 glory days seekers disregarded the forecast, crossed their fingers and showed up praying the field conditions would permit a HR Derby….and they did. We had to improvise a bit, but we were able to get it done and the lower numbers allowed for 2 full rounds and 2 lightning rounds for 8 swings each. And, finally, after about 8 years (or however many we have been doing this), YHC finally overcame his performance anxiety (must have been the smaller crowd) and connected for 6 HRs in 8 swings. Glory Days!

    Several others connected for HRs, including Rosie, NTB, OC, Dry Rub and Singer I believe. If I missed anyone, apologies – sound off in the comments. And a good time was had by all. Rosie even did some sliding practice that was surely on purpose no matter what the replay shows.

    Given the weather and low turnout, YHC is going to host a HR Derby Part Deux on Tuesday, August 5. I have grabbed the NoToll Q for that day. Let’s do it again. But – to be clear – YHC will not relinquish the 2025 crown regardless of what happens on 8/5!

    Thanks for coming out. Let’s hope for dryer weather on 8/5.

    COT, Numbers, Names and Prayers for Wildcat (clean scans!) and for NTB (contemplating a promotion).

    Great morning gents. It may not have increased our muscles much, but it sure as hell brought some joy and fun!

    No More Gumbo For You!