Category: Richmond, VA

  • “Dad(s)…Do you want to have a catch?” – Field of Screams …er… Dreams.

    ‘Twas the day after Father’s Day, when all through the town, F3 men and dads rose with a groan, not making a sound. Their bellies were full of sinful libations and feasts from last night. Yet their movie spirits were high, ready to fight.

    In sneakers and t-shirts, they converged on the Rountrey parking lot “gym”, each man with a grin though their eyes were quite dim. From burgers and brews, and gifts wrapped with care. They’d celebrated well, now it was time to REPAIR.

    Fandango led them on a mosey and then a warmup that involved side-straddle hops, dead man hang, cherry pickers, copperhead squats, and imperial walkers. From there, we went on a movie tour of Clark Griswold “Light Burpees” and the Frequency of how many there were. We made our way to the Field of Dreams and had an Adora style catch with each other, once the ball dropped, partners completed 2 burpees at home plate and then went to 1st base to complete 100 WW2, 2nd base to complete 200 squats, 3rd base to complete 300 merkins, and home plate (which no one got to) for 400 side-straddle hops. From there, we jogged back for a Triple Check “Godfather style” – The Michael = plank, The Fredo = run to stop sign, & The Sonny = 10 Firecrackers +10 Side Straddle Hops.

    We ended with our COT and the naming of 3 new FNGs: Snook, Rooney, and Gotham. Prayers for Futon’s mother in law, Boberry’s friend and family, and for ALL the Dads out there!

    By the end, they were sweaty, but beaming with pride, For they’d honored their title, with no need to hide. From diaper disasters to teenage debates, These dads showed up strong, carrying life’s heavy weights.

    ‘Twas the day after Father’s Day, and they proved it so well, being a dad’s about heart, not just stories to tell. So here’s to the dads, who lift more than steel, with love and grit, … they make fatherhood real.

  • NDO!

    1 Rise & Grinder emerged from the cool 70 and sunny gloom for a (simply because I couldn’t make my mind up and the IT Bands are strained) cardio/kettle bell/sandbag beatdown!

    Warmarama!

    • Ukrainian Soldiers
    • DQ’s
    • SSH’s
    • Cherry Pickers
    • Quad Stretches
    • Mosey up LT Dans trail perform 10 Plank Jacks IC, 10 SSH’s IC, 10 Mtn Climbers IC, mosey back down LT Dans Trail for another set of PJ’s, SSH, MC’s at the W Octagon. Mosey to the E Octagon and back with high knees.

    1 Big COP – Octagon 10’s

    • 10 KB curls ea.
    • Shoulder the sandbag to other octagon(70ish yards)
    • 10 LBO’s ea.
    • Return Sandbag to primary oct.
    • 10 cardio Merkins
    • Repeat 10x

    I hope all our New Kent men are doing well! Love you guys! I probably won’t be back on site at Pine Fork until Friday or Saturday since I’m on vacation this week I plan on touring the RVA AO’s to see some HIMs I don’t often get the chance to see.

  • 54

    Seven of us posted at The Deep this morning, and being that it was my B’Day Q…we had a theme of 54. After a brief warm up we cranked out 10 Burpees and then went to the hill for 5’s (think of 11’s but fewer). Mike Tyson’s and Squats. Then to the bigger hill for 4’s (Merkins and Carolina Dry Docks). Added another set of 10 Burpees. Then after finishing 5’s-4’s on the hills, we went to the picnic benches for a new type of 50 4’s (50 exercises 4 times). 50 Step Ups, 50 Squats, 50 Decline Merkins, and 50 Dips (done in 25’s 2 times). Mosey up the hill and over to Monkey Bars for a new twist on 54. 5 Full extension Pull Ups, 4 times. 10 Burpees.

    Finally took a break with Abs. 50 sets of 4 exercises (WW II, WW I, Heals to Heaven, and the Irish Hammer / 3 Leaf Clover). Broke up all of those abs with 10 Burpees. Headed back and cranked out our 5th set of 10 Burpees before COT. Some stretching and then finished off final 4 Burpees to make it 54.

  • Assistant Regional Manager or Assistant to the Regional Manager?

    Three studs awoke to steamy conditions ready to examine the age-old question, “What’s my title?” Temperatures were 70 and sunny. According to the guy going out for a THIRD round this morning (21 miles!), the following might have happened:

    Route: South bank, Buttermilk, Forest Hill, reverso, and back to the virtual shovel flag. 7 miles. In today’s temperatures / conditions, this was like running 7 miles in a simmering soup.

    Numbers, names, and YHC took us out.

    Announcements:

    Prayers for PAX members and their families, Breaking Bread, and Whitesnake leading The Bridge on July 19. Happy Father’s Day.

    NMS: Offshore is now officially the Assistant to the Traveling Secretary or the Assistant to the Regional Manager or the Associate Dean to the President. Or, something. Discussion today rotated among hockey playoffs, promotions, and crazy people trying to tear down institutions.

  • Chicken Junkie for the WIN!

    37 PAX including 12 proud Dads, one baller Mrs Heist & a massive gaggle of hard-charging 2.0’s (plus four lovely ladies in waiting doing their own walk/run) posted to The Forge for a memorable (and crazy fun) Father’s Day beatdown. Here’s how we honored the day!

    The THANG: 

    THE RULE OF THE DAY:

    • No dad mosey’s without carrying a kid

    WARMERAMA: 

    • Mosey to the bottom of Mount Chaplain, switch kid-load and run back to the top to circle up
    • Welcome & Disclaimer
    • The usual “fun” DTH Reps

    GETTING THERE:

    • Mosey past the high school, stopping briefly for curb crawls, both ways
    • Keep moseying down to the soccer field

    HUGE-BALL CRAB SOCCER – Round 1:

    • Split into two teams lining up behind goal lines then take the field via crab walk
    • After a goal scored take a “break”

    AMPHITHEATER “BREAK”:

    • Partner up for three rounds of amphitheater reps – Partner 1 does abb work at the bottom, Partner 2 box jumps to the top then jumps back down to switch

    HUGE-BALL BEAR/RUN SOCCER – Round 2:

    • Teams line up behind goal lines then take the field via bear crawl, but kids under 6 allowed to stand up and run/kick/tackle
    • After goal scored take another “break”

    HILLSIDE “BREAK”:

    • CLOCKWORK MERKINS – x3 merkins for each hour of the clock face all the way around

    HUGE-BALL CRAB/BEAR/RUN RUGBY – Round 3:

    • Teams line up behind goal lines then take the field via bear crawl OR crab walk, but kids under 7 allowed to stand up and run/kick/tackle – full on rugby happening…

    MOSEY BACK:

    • Dad’s shoulder kids and mosey BTTF
    • En route stop for coupon squats (kids still in shoulders)

    FRISBEE FETCH:

    • DTH collects frisbee while CHAPLAIN leads a Mummy Kick extravaganza
    • Kid throws the frisbee, first Dad calls an exercise/reps then their own kid throws next
    • Completed maybe 8 throws down and up Mount Chaplain with variable reps

    MOSEY TO THE SLIP&SLIDE:

    • OYO participation, competing for style points, ladies serving as judges
    • CHICKEN JUNKIE for the Win!

    MOSEY BTTF for COT:

    • Counterama # 37
    • Namerama (for time’s sake new kid names chosen by their dad’s)
    • Closing Prayer
    • Tailgating and further slop&slide fun

    NMS:  This was an AWESOME group today! Solid PAX of HIM’s and their families today, with all the kids having a blast and all the Dad’s getting a solid beatdown. Kudos to Mrs Heist for joining the workout. Props to SABLE carrying two kids for all the mosies, and to a couple older Chaplain 2.0’s embracing the carry-challenge as well! Shout out to FNG Chicken Junkie for winning the slip&slide competition. And thanks to all those who brought food and bevvies for afterwards. Let’s do it again soon! Yours AYE! ~DTH

  • Homer is becoming a Ute

    15 chiseled behemoths of power alternated between Tomahawk Park and Short Pump Middle School. They did not all arrive at 7 but that is OK. The morning went something like this.

    COP: DMH, DQs, ACs, sumo squats, merkins, plank jacks, Freddies. Mosey to main field.

    Cumulative exercises with # corresponding with yard line (well there were no yard lines so it was a guess).

    10 HRMs, 20 WWIIs, 30 2 count Mountain Climbers, 40 squats, 50 LBCs. Mosey to front of school. Lots of mumble chatter throughout.

    Triple check with run around oval, donkey kicks and flutter kicks. Mosey to adjacent field.

    Four corners of fun: Cumulative 10 burpees – 40 total, 20 shoulder taps, 30 jump squats and 40 heels to heaven. The humidity was kicking in like a mo fo at this point. Mosey to chin up bars.

    I got this exercise off Chat GPT for Father’s Day. 21 dips, 9 chin ups and 15 2 count step ups. I was supposed to play Springsteen but I did not have my phone with me. Mosey to playground.

    Finished with American hammers and stretching cuz that’s what old people do at the boneyard.

    Deliverance on Wednesday at 5 a.m. – Huguenot Flatwaters, Dry July and Magnum is raising funds for his trip to Peru. Prayers for Magnum’s friend, me, Fudd’s sister and Roger Roger. For those who don’t know Homer is leaving the humidity of Richmond to hang out at the University of Utah. Rumors are that he needed a football program to root for and Utah can be a good squad. Good luck Homer!

    Thanks for letting me lead, Attila for taking us out and for coffeeteria where we can learning the 5 stages of pee color.

    Fireman Ed

  • Humid Run/Ruck

    YHC arrived at 6 am – Big Rig had already completed 3 plus miles of running. Draper and I rucked the paved trail and added a heavily spider webbed unpaved route. Finished back at the flag with a couple minutes to spare. Big Rig ran to parts unknown, but popped up a few times along the route. Overall conditions were hot and muggy – the sweat was pouring before Heist’s epic beatdown kicked off.

    SYITG

  • Pre-Lumberyard 5K EC

    YHC opened up the morning to a 6 AM pre bootcamp stretch & 5K. It was just this Beaver but it was great to get a nice run in and enjoy the outdoors.

  • YHC Makes The List!

    6 HIMs(including an FNG) emerged from the overcast gloom for a coupon beatdown YHC has longed for quite some time.

    Warmarama!

    • Mosey to E Octagon
    • 10 DQ’s IC
    • 10 Imperial Walkers IC
    • 10 Tie Fighters IC
    • 10 Reverse Toe Fighters IC
    • 10 Merkins IC
    • Bird dogs OYO
    • Wilson Wife
    • Fudds Wife
    • Quad Stretch OYO
    • Roscoe’s Wife
    • 13 WWII’s IC

    Mosey to the Coupon pile and pick your favorite wet one, single file walk back to the football field, PAX in the back runs to the front of the line.

    Triangle of Pain! Focus on form and TUT – Bro code

    • 13 Incline coupon Merkins
    • Rifle carry coupon 50 yards
    • 13 2 ct Tennis Crunch
    • Bear Crawl Pull-through 53 yards
    • 13 Fire Crackers
    • Rifle Carry 53 yards
    • 13 2 ct. Tennis Crunch
    • Murder Bunny 50 yards
    • Repeat 3x’s with slight mods

    Return Coupons in same fashion as earlier – stop at snack shack for 13 Hoedowns IC and 13 Donkey Kicks OYO – continue coupon return and Mosey BTTF.

    CoT – Numbers (6) & Namerama!

    Welcome to our new FNG Weird Science! We hope to get to know you more brother.

    Announcements- Fathers Day workout and fun with the 2.0’s tomorrow at 7 AM The Forge AO location at 19 S. Coleman Rd Richmond VA.

    Prayer Req’s – Yukons friend who recently lost his dad is now struggling with divorce.
    Prayers for Chowder and his wife for strength. We hope to see you out her again soon brother!

    This mornings workout was really fun and I was more than pleased to lead you men! Much thanks for coming out gentlemen!

  • Let’s rock! 2/2 FNGs!

    16 dudes (including two FNGs) got in done this morning at Rock and Roll.

    Plant the flag….started a little before 7:00 a.m. because I was ready to go!

    Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course).

    COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count.

    COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins and dips.

    COP 3: Walk to parking lot to SLOW things down a bit for some Mary. Highlights: 2x APDs, and a round of pickle pounders.

    COP 4: Mosey to the snack bar area. Partner up for DORA. Runner goes down stairs and back up. Exercises were 100 Donkey Kicks, 200 Hoe downs (which took forever), and 300 SSH.

    COP 5: About 10 minutes left…mosey to pull-up bar area, split into groups of four, each group doing 100 total reps of pull-ups.

    BTTF

    FNGs:

    Jordan: From Cali, likes wine, works at AWS. Of course given the name “Thunderbird” which is a cheap wine alternative apparently.

    Matthew: From NH, former cop, does investigative work now, so he his now “Bluey.”

    Announcements:
    1) DTH kid friendly workout tomorrow at Forge (7 am)

    2) Mudslide will throw together a July 4th workout

    3) Home grown half either the weekend of 8/9 or 8/16

    Prayers:

    1) Recovery for Big Rig’s mama (had surgery)

    2) Prayers for family members of Rosie dealing with cancer.

    Enjoyed the Latino market post workout with Rosie, Bluey, Thunderbird, and Mudslide.

    Good work dudes!