Category: Richmond, VA

  • The Weight of TIME

    Eleven HIM’s converged at Ruckhenge in 1000% humidity to happily discover that a new DTH caber would accompany their morning ruck. This conifer log is about 8’ long and weighs about 80-100 pounds, dense with embedded sap. The PAX took turns in pairs to share her uncomfortable weight as we looped through Larus and local neighborhoods. (See pictures on Slack). Dealer was heard to exclaim “oof, that log just hits different!” An official name of this hefty new coupon is still in progress but current candidates like “Justinian” and “Sophia” hail from our new book “The Uses of the Past: Profiles of Former Societies” by Herbert Muller (published 1952), and coincides with our post-ruck round table discussing world history in contrast with modern society issues/conflicts. Perhaps she will embody the weight of the past by simply being called “TIME.” Or we could call her “RAPTURE” (another topic discussed) as pertains to the unpredictability of the future. Can any of us guarantee tomorrow? Let’s get AFTER it today gentlemen! Yours AYE! ~Dr Tryhard

  • Double Late Fees

    Another WTF Q from the Spring and another fine. After a stop at the Roger Roger cement pad warmup area off John Rolfe, Roger Roger took us to West Broad Village again for an assortment of exercises. Don’t remember much else. Is the fine bigger if you are the site Q? Yes, says the Upchuck book of rules. 40 burpees owed.

  • Late Fees

    Roger Roger had his chance to post this but soon after his Q was in surgery and recovery. This workout was a giant 4 corners in WB Village. I don’t recall the four exercises so will pretend it was 1000 burpees, 800 WW2s, 1200 Merkins and 1 flutter kick. I do remember we did it twice. Guessed who was there–if missing or you should not get credit, let me know.

    Late fee is ten burpees per backblast.

  • Is anyone trained in IEDs?

    Three of us showed up this morning to take on Day 3 of 30 in the 300 Kettlebell Challenge. The air was thick and heavy, slowing us down a bit but we powered through. Here’s how this OTB went down…

    Warmarama

    • Dead man hangs
    • All the wives and moms
    • Merkins
    • A bunch of different leg stuff

    Thang

    3 sets and run half mile? Between the sets
    20 Skull Crushers
    20 Curls
    20 Pull threw Merkins
    10 Thrusters
    20 Bulgarian squats
    10 WW3

    Numbers, Names and Announcements

    • July 4th convergence at Atlee high school 0700
    • Summer Tour steams through LocoMotion this Friday 0530!

    We found out this morning that Wonka is trained in IEDs and AEDs so we are in safe hands here in New Kent.

    YHC took us out on prayer. Let us be grateful and dwell on the positive things we have right in front of us!

    Don’t Waste The Day!

  • The Woodshed is Now Open: Serving up FNGs by the Dozen

    Alexander Graham Bell once said, “When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.” This morning, 31 HIMs collectively said hold my beer Mr. Bell and showed up despite a temperature of 78 degrees, feels like 85 degrees and a skosh of humidity. As The Green Mile (RIP) officially shut its doors, a new one swung wide open at The Woodshed—with the hinges practically ripped off thanks to Teddy KGB, who somehow accurately predicted 12 FNGs! You read that right, a record 12 FNGs. Someone get this man a Powerball ticket. Here’s how the sweat fest went down:

    Warmup: Mosey down the street and back up to the soccer field. Circle up for explanation of F3, Mission Statement, Core Principles, Disclaimer. Exercises included SSH, Ukranian Soldiers, Copperhead Squats, Merkins, Knee to Chest R/L, Roscoes Mom.

    COP 1: Partner up for 11s from soccer goal to soccer goal. Booyah Merkins and Ab Leg Throws. Mosey to the parking lot.

    COP 2: Triple Check – Carolina Dry Docks, 4 Way Lunges, Runner up small hill and across the soccer field and back.

    COP 3: Build a Bank – 3 runners take off to the playground to perform 10 dips each. PAX left in the circle works to bank up quantity of called exercise – 250 Burpees, 500 Jump Squats, 1,000 Alabama Prom Dates, 500 Merkins.

    Cop 4: Full Sprint to the end of the parking, 50% pace returning to the flag for time called

    Numbers, Names, Naming of the FNGs (We promised the new guys the COT doesn’t always take this long with having to name 12 dudes), Announcements – July 4th Convergence at Atlee, Boys of Summer continues at Timberwolf, Homegrown Half in August, Prayers – Rosie’s family members battling cancer, Rosie’s family friend deployed, Kenny G’s friend’s wife trying to get out of the UAE

    What. A. Morning. Amazing turnout for Day 1 of The Woodshed. The energy was high, the effort was real, and the sweat was plentiful. As Rosie reminded us: “It doesn’t get easier, but you get stronger.” Physically. Mentally. Emotionally. Let’s keep that momentum rolling. Spread the word. Headlock another brother to come out next time. And remember—you might walk into the gloom tired, but you’ll leave forged stronger. Honored to lead, fellas. Go do great things today. Stay blessed.

  • Three of us came out to sweat it out with weight on our backs. We knocked out just under 3 miles. Cap Gains picked up a used pontoon boat and is fixing her up piece by piece. Beaver’s toughing it out without AC at home for the moment. Meanwhile, Choo Choo’s scheming on how to make his move to Manteo, North Carolina permanent, dreaming of a life filled with workouts and fishing.

    Don’t Waste The Day!

  • Dumb and Dumber

    8 gents arrived, including Splinter who was not taking requests for passengers today…

    A prescribed out and back across the bridge was administered.

    Fall weather can’t come soon enough….

    Saab abides

  • Pull Ups and Pistols

    1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session

    Arm circles on the way to the jungle gym, box jumps on the bench

    5, 10, 15

    5 Pull-ups, 10 Dips, 15 Squats x4 Sets

    Band Assisted Pistol Squats 8-10 reps x3 sets each leg

    Max Reps Pull-ups and Dips

    The heat was oppressive on this steamy 70 and sunny morning.

  • 300-12

    Machismo took the Q as 16 Hims conquered the fields of No Toll for Merkin inspired workout.

    F3 Mission was read: To plant grow and serve small workout groups for the invigoration of male community leadership.

    Disclaimer was given, but not as good as the one Dookie read to us.

    Wamarama: various exercises were done and intro to 300 given. Counting down from 24 sequentially with an exercise totals 300. The goal for the day was to complete 300 Merkins.

    Props given to DK and here to Rosie (330 and 329) cumulative appearances at No Toll. When YHC thought he was streaking with 28 appearances it is humbling to be with you all keep up the good work.

    COP 1: touch a sprinkler triple check. Squats and APD. Q audible added the touch a sprinkler variant for the runner. DTH tried hard to remind YHC to keep up the count on the Merkins. 23,22, 21, 20….

    Run around to the other side of the field

    COP 2 Dora 100 arm circles, 200 SSH, 300 Mountain Climbers 19,18,17

    COP 3 various rounds of exercises witling down the 300 merkins.

    It was a pleasure to lead this fine group today.

    Announcements were given: Flag football at the forge on Thursday, Deliverance at Huguenot Flat Water, Ruckhenge, Harper’s Mill AO moving? find it on slack.

    Prayer requests for Machismo hiring a new PM.

    Naked Moleskin: This idea of 300 came from Machismo’s son Ben who participated in a 3,000 pushup and memorization of 12 bible versus over 10 days at camp. Guys you have sharpened me and I’m thankful for you all and leaders and leaders around us for the way they sharpen our community. Here are the versus he memorized:

    ‘ Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing. If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. For that person must not suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways. Let the lowly brother boast in his exaltation, and the rich in his humiliation, because like a flower of the grass he will pass away. For the sun rises with its scorching heat and withers the grass; its flower falls, and its beauty perishes. So also will the rich man fade away in the midst of his pursuits. Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him. Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. ‘

    James 1:2-13
    https://www.bible.com/bible/59/JAS.1.2-13

  • Frogs and Snakes living in harmony

    A dozen of Richmond’s best got together for their own rendition of “We Are The World”. As many of you know, there comes a time when we heed a certain call and when the reptiles and amphibians must come together as one.

    Senor Frog moseyed us to the outfield and we did an assortment of warmups in cadence including SSH, DQ, Copperhead Squats, Merkins, WWII, LBC, Scorpion Kicks and probably others.

    He then led us to the blacktop of 2 rounds of four corners. 25 count the first go around of merkins, LBCs, squats & pickle pounders and then a second round picked by the unoriginal Pax of merkins, LBCs, arm circles (Upchuck with some originality) and squats.

    The Q was then handed off to me and we hit the softball infield for some running of the bases-3 PAX as a home plate timer of ten burpees who then relieved a group at first base of monkey humpers and they went to second base to relieve a group doing WWII’s and then they did the same for a group of third base flutterers who went home to do the burpees. Each group did each set of exercises once.

    Then it was time to hit The Ridge. We did Elevens starting with ten HRM at the bottom and one jump squat at the top. Senor Frog forgot to rake the newly mowed hill. Our bodies soon picked up most of the grass clumps. After we were soaked to the bone, we hit the track for an Indigenous Peoples Run. After 3/4 of a lap, instructions were required as 2-3 people running to the front at the same time seemed to be the norm. That’s not how its done people. Instead of 5 minutes of Mary, we did another lap correctly. 1.7 miles total today!!

    Announcements: July 4th convergence at Atlee High School, 7AM. Reach out to Corned Beef to help. July 19th the Bridge is back. More details to come in July. Sign up for Breaking Bread!! Oyster and Upchuck have more details. Finally, Dry July is coming, mainly because of the cool rhyme and also to challenge yourself to take something out of your life that you probably don’t need anyway–alcohol, social media, Handshake.

    There’s a choice we’re making, at F3 we’re saving our own lives, its true we’ll make a better day, just you and me!