Category: Richmond, VA

  • 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!

  • VQ Spartan 300 KB

    On a muggy Tuesday morning, the PAX set out to push themselves to become Spartan warriors and to emulate one of the finest history lessons shared – that of King Leonidas and his brave 300 soldiers.

    The workout was simple yet effective;

    300 Spartan workout w kettlebells

    5 rounds, 6 exercises, 10 reps each

    Exercise 1 – KB swings

    Exercise 2 – KB offset pushups (each side)

    Exercise 3 – KB horned squats

    Exercise 4 – KB clean + press (each side)

    Exercise 5 – KB L-sit toe-reach

    Exercise 6 – KB explosive deadlift jumps

    In between rounds, we partnered up and hit shuttle run lanes (another ode to times past). 

    1 runs the shuttles, the other does lunges

    After 5 rounds completed, gassed and sweating from head to tippy-toe, we circled up for a KB Ring of Fire. Individual exercise counts of 10. Festivus promised that there wouldn’t be any burpees today for his VQ, but Warby made no such promises and ended on a re-named burpee to finish out the RoF 

    Finally, each of the 15 chose one Spartan as their champion from their duo/trio to shuttle race to glory. 7 warriors stepped up, ran as fast as they could through the shuttles until it was down to 2 final Spartans. Purple Rain and Rudy stood out as the champions of their groups, and one final race was set to determine the days warrior of the morning. In the end, Rudy claimed victory and raised his kettlebell in glory. 

    Congrats to our PAX for surviving the grueling 300, you truly are Spartan warriors

    Thank you gentleman for the honor to serve and lead the PAX for today’s workout. I look forward to serving you again.

    Announcements – VQ week continues, Thursday FlyBoy, Friday Matlock. New AO tomorrow, The Woodshed (Harper’s Mill clubhouse) – looking for a large turnout to start strong out there, Alamo ruck is cancelled ILO The Woodshed launch.

  • 1 Man, 5 miles

    Me, myself and I took off to get a few miles in before it got too hot on the river today. Route was to the park passed JRHS into Riverdowns South up the big hill, down the big hill and back to JRHS

    NMS: YHC had missed the last few Mondays so a solo run was understandable. Hope to see the usual suspects next Monday.

  • Mucho respeto

    5 guys. respect to the max.

    COP — lots of fun exercises including every body part you could possibly do circles with without being obscene.

    4 4 corners
    run to corner 1 — 10 merkins
    bear crawl to 2 — 20 jump squats
    run to numbah 3 — 30 LBC’s
    lunge to 4 — 40 SSH

    Each time, the corners get bigger.

    run the gauntlet of signs and poles and such doing an amalgam of exercises along the way.

    Some stretching…

    Opus

  • Stay Cool!

    6 WestHoe regulars and one late arriving FNG convened for this week’s edition of Hoedown.

    Warm Up on the upper black top

    • SSH
    • DQ
    • Cherry Pickers
    • Merkins
    • Scorpion Kicks
    • Flutter Kicks
    • WWIIs

    Our late arriving FNG found us during warm up before we headed to the front of the school for 11s – Derkins and WWIIs.

    We then moseyed to the far Third Church parking lot and retrieved some blocks for a Triple check. P1 – run the loop. P2 – flutter kicks. P3 – block exercises (R1 – overhead presses. R2 – curls. R3 – swings). Replace the blocks.

    Stayed in the same lot for 4 corners. Corner 1 – 10 HRM. Corner 2 – 20 Rosalitas. Corner 3 – 30 American Hammers (2 count). Corner 4 – 40 SSH.

    Lined up for the run back to the flag. We finished up with some mary.

    Numbers / Names / YHC took us out.

    FNG – We were happy to have Cupid join us today, albeit a few minutes late. He lives near Gaskins and River, has two daughters and owns an online dating website (hence the nickname). Despite the heat, we hope to have him back out soon!

  • Early Morning Pickleball: Double Trouble for Oyster!

    Early Morning Pickleball: Double Trouble for Oyster!

    It was an early start for a group of five pickleball enthusiasts today, who showed up bright and early, paddles in hand, ready to hit the courts. And while everyone had some great rallies, it seems Oyster had a particularly challenging morning!

    The dynamic duo of Hitchhiker and Upchuck were clearly on fire, as they managed to defeat Oyster not once, but twice in quick succession. Ouch! While we don’t have all the details of the matches, it sounds like Hitchhiker and Upchuck were a formidable force, leaving Oyster and Faceplant to perhaps strategize for their revenge in the next session.

    It just goes to show, you never know what the morning pickleball games will bring! Sometimes you’re the hammer, and sometimes… well, sometimes you’re Oyster.

  • 1 Year For Me Boys!!

    Three of the East End’s finest stepped out into the gloom, ready to get wet, dirty, and celebrate YHC’s one year anniversary with F3. After some time off and a serious lack of discipline, this one hit hard but here’s how it all went down…

    Warmarama

    • All the wives and moms
    • Arm circles in all directions
    • Chinooks
    • Knee knockers
    • Merkins
    • WW2
    • Windmills

    Thang!
    Ring Of Fire with kettlebell for 40 minutes. Take a 100 yard sprint after every third exercise.

    20 curls

    30 around the world 

    30 SA Swings

    Mosey 110 yrds

    10 pullthrough Merkins

    20 goblet squats

    Pass the Bag – 3 sets – P1 – 2 arm BOR w/ sandbag.  Rest of PAX squats does single arm row w/ KBs

    Mosey 110 yards

    20 Bulgarian Split squats

    20 Skull Crushers

    20 WWIII

    Mosey 110 yards

    10 Thrusters

    20 Single Arm Shoulder Press

    20 clean and press

    Mosey 110 yards

    20 Raise KB Flutters

    10 top of the bell Merkins

    10 Sumo Humpers

    Mosey 110 yards

    Pass the bag – 3 sets – P1 squats with sandbag bag.  Rest of PAX squats with KB

    10 straight out press

    30 heels bells

    Mosey 55 yards – Sprint Back 55 yards

    Thanks Beaver for taking all that down!

    Numbers, Names and Announcement’s

    • Covergence on July 4th at Atlee High School

    Today marks one year for me with F3 and close to 200 posts. Honestly, I don’t know where I’d be mentally or physically without these early morning beatdowns. They’ve helped shape me into a better man all around. This has become more than just a workout, it’s therapy. I’m incredibly grateful for everyone who shows up and powers through the sometimes ridiculous routines I come up with. It truly means a lot. I genuinely look forward to the mornings and the chance to push ourselves in the gloom with these men. Thanks to PoolBoy for answering all my questions over and over about F3 and getting me out here. Thank you all!!

    YHC took us out in prayer for our buddy Chowder that’s going through a rough patch.

  • It’s getting hot out there

    10 Gentlemen of the WestHoe converged on The Deep on this beautiful muggy and warm (aka 70 and Sunny) morning. According to the two teachers doing their workout, this is what might have happened:

    COP
    Mosey around the front parking lot and back to the flag in leu of the otherwise standard SSH’s – YHC’s knee is not currently a great fan of those…
    Helicopters, DMH, DQ’s, Ukrainian Soldiers, leg stretches on your six, perfect Merkin (8-count) and APD

    The Thang
    Mosey to hill for 11’s with Mohamed Ali’s and WWII
    Mosey to Bus loop for a round of Dirty MacDeuce with HRM, WWI, Deep Squats. Karaoke on the short sides, Mosey and Bernie on the long sides.
    Pole Smoker relay with Pax doing pole smokers while last person does 2 x Burpee’s and runs to the front. Repeato until we ran out of poles.
    Mosey to the court yard for a Lindsay 10/30 – 20/20 – 30/10 with Dips and step ups.
    Mosey back to the flag

    COT – Numbers, Names

    Announcements
    4th of July convergence at Atlee High School – DaPile 7 AM – this is a Summer Tour event!
    July 19th @Whitesnake will head to The Bridge – more details to come but clown cars are forming – rumor has it this might also be a summer Tour Stop
    PSA – sign up early on the Q sheet. Numbers of attending PAX are higher when people know someone has signed up and they are not stepping into a hot potato.

    Prayer requests
    Roger Roger healing after surgery, and his M’s upcoming surgery in September
    Prayers also for two pilot co-workers/friends and their families (one in coma after accident, the other terminal cancer)
    Fudd’s sister Mary continued prayers
    Praise for Fireman Ed after successful treatments and prayers for continuing to be cancer free.
    Healing and health in general.

    YHC took use out. Thanks for letting me lead today.

  • Early Morning Run-Out and Back

    Gumbo said, “Flatty it’s time.” Flatline does not wear a watch when working out. Out to the lakes past Maymont, up to lake at Byrd Park, run around, and retrace our route. Back to the flag at 0652. Not sure the distance but were ready for Dogpile. Great mumble chatter and it’s always great to run with F3 OG!