Category: Richmond, VA

  • We Celebrate Futon No More

    What else to do when there is thunder and lightning at 5am? Oh yeah, walk a metal Ghost Flag to The Alamo. What a morning, what a morning. The PAX rolled in to discover the Ghost Flag and YHCs 400th post. Sorry Futon, no July celebrations for you.

    Why not stick with a 400 themed beatdown.

    Light job and back for the warm-a-rama. SSH, cherry pickers, flutter kicks, Imperial squat walkers. Lets go!!

    400 meter run.

    PAX accumulation of 400 reps. Sound off in 10s.

    Merkins, run 400 meters

    Coupon curls, run 400 meters with said coupon

    WW2, run 400 meters

    Coupon squats, NO SH*TTY reps, run 400 meters with said coupon

    Heels to Heaven, run 400 meters

    Plank jacks with a 30 second hold after each 100 count. Hold for last 30 seconds.

    TIME!

    Numbers, names, announcements, COT

    Always an honor to lead you gents!! Thank you for being there for my 400th! Time to hit 500.

  • ”My Q Pigskin”

    (2) Started the week early at the HoeDown.

    Mosey.

    Warm-Up.

    Mosey.

    Squats.

    Mosey.

    Merkins.

    Mosey.

    LBC.

    Mosey.

    Pull-Ups.

    Mosey.

    Names.

    Numbers.

    Prayers.

    2.5 Miles.

  • Four HIMs unexpectedly rolled into LocoMotion this morning and embraced the rain. It would’ve been easy to hit snooze but instead we got after it. Here’s how it may or may have not gone down…

    Warmarama

    • Mosey
    • All the Wives
    • All the arm stuff
    • All the back stuff

    Time to work
    5 rounds:

    • 3 Pull-ups
    • 6 Merkins
    • 9 Squats

    From there we moseyed the half mile loop stopping at every light post for a different exercise along the way.

    Next up, everyone grabbed two Cindys and partnered up. One PAX farmer carried the blocks about 75 yards, dropped them, and ran back to tag his partner while the waiting PAX cycled through Merkins, SSHs, and Planks.

    We headed back toward the flag with another half-mile run, stopping at each light post for Double Clutch Dips, Booyah Merkins, and Booyah Jump Squats.

    We wrapped things up with Numbers, Names, and prayer requests, asking for discipline and consistency in our daily lives, continued good health, and protection from injuries.

    It was an awesome morning. Great to see Pool Boy out there. The YHC pulled in and saw him already rucking in the rain! A special thanks to Wildwood for confirming he was coming. The YHC was searching for every excuse not to get out of bed, thinking it was going to be a solo beatdown. That’s one of the many things F3 is all about…..the accountability and brotherhood that keep us showing up even when we don’t feel like it.

    Way to embrace the wetness and get after it this morning men!

  • Big Numbers!!

    Three HIMs rolled into LocoMotion for our second biggest showing to date! The details of the beatdown may be a little fuzzy but one thing’s for sure we knocked out a bunch of random exercises, mixed in some 11s, and finished things off with our calves on fire with calf raises.

    Numbers, Names, and Announcements were covered, and we closed it all out in prayer

  • Everything that can go wrong

    Flights canceled, rebooked. 4:15a alarm. White knuckle to the airport, rain so bad that everyone else had their flashers on. 85 in a 55. Short goodbyes and a straight shot to Huguenot High.

    Dr Tryhard ran a warmarama and YHC unpacked a speaker and some Cindys.

    Triple check, timer carries the block up the hill, kettle bell swings, squat thrusters.

    Lunge walk ascending bell squats at each parking line, to 10. Carry the bell above the head all the way down to the sign and back.

    Found a dry spot for a dora. Timer runs to Forest Hill, 50 WW2s with a bell extension, 75 squat thrusters, 100 curls. Thanks for the suggestions as YHC’s brain was on a rain delay.

    Mosey to the stairs for a roundabout. 2 men each did stations. Double Cindy carry up and down the stairs, dips with weights, step ups with the bell, American Hammers, mirkins.

    Full speed up Mt Chaplain.

    COT. Prayers for healing, for Mary and for David. Also prayers for Jacob, no question he will ‘man up’ if he’s anything like his father.

    Welcome ‘King’ – in spite of shouts for a wild variety of other names, we’re going with a good one.

    And, all the cold brew spilled into the cooler. A lifetime before 6:30a and there are still miles to go. Thanks for the fellowship, that we can laugh about it together.

  • “Slammin’ Burpees”

    Inspired by the AI generated Hype Song mentioned above, 6 brave souls came out for a Saturday morning beatdown at Bon Iron. While the Q didnt slam as many Burpees, he did “Make the Whole Crew Look Beastly”

    Start with wet-ish Warmarama: SSH; Copperhead Squats; Ukrainian Soldiers; Mericans; Mountain Climbers; etc.

    Nice Long Jog around the big loop to a triple check on the playground: Pull Ups; WW2; Run

    Mosey over to an abbreviated 4 corners prostitute style, where you had to sprint to the first corner (25 monkey humpers); then lung to the next corner (25 LBC’s); Broad Jump to the 3rd corner (25 Mericans); squat to the last corner (25 SSH).

    Mosey back to the playground for another triple check on the playground: dips; Plank: Run. On the mosey back to the COT, we finished with a nice burpee and sprint.

    names, numbers, announcements

  • Wet and squishy potato

    At 5:29, it was just Tater. By 5:31 there was four of us and no Q. Pigskin went to Hoedown but signed up for the Deep. It worked out because Senor Frog was the Hoedown Q and Pigskin was the only person to keep him company.

    According to Gomer who was busy doing APDs at home, we did the following:

    Whitesnake: Warmups

    Tater: Indigenous pole smokers and boxing cockroaches

    Seymour: 4 corners at the bus loop (10 merkins, 20 lunges, 30 WW2, 40 Penguins)

    Mr. Rogers: Parking space burpees to the loading dock and then 7’s of Mike Tysons on the dock and jump squats on the ground.

    Whitesnake: to the playground lot for some running and a weird sequence because it 4 of us and there are 4-four square courts. First we ran up and down and got in 4 groups of 1. Then 2 burpees at the first four square at your number at the first square, then 10 HRM at your own square, then 10 HRM at your own square but 1 in the 1 box then shift your plank to doing 2 in the 2 box, etc. 10 total. Oh, and do 30 LBCs at the state in the map that starts with your first name (hospital name). Each time running up and down the playground.

    Moseyed back to the flag for Mary led by Seymore. We rotated exercise choice which included Irish Hammers, Penguins, Heals to Heaven, 60 second 6 inch leg hold and Freddies. Our clothes and the blacktop was making some strange sounds as time expired.

    Thanks for letting me lead.

  • Hands on your own sack…

    Fourteen able-bodied HIM rolled into the gloom expecting a light credit workout and perhaps a birthday celebration. Instead, they participated in what will undoubtedly be discussed at every By-Product Gridiron Q between now and 2032.

    Warm-Up

    Circle up for:

    • Side Straddle Hops x15 IC (White Deer style, if so inclined)
    • Invisible Jump Rope x15 IC
    • Don Quixotes x15 IC (performed with impeccable Attila form)
    • APDs x15 IC (for Gomer)
    • Merkins x15 IC

    Indigenous Peoples Run

    The PAX split into two groups:

    Group 1 (White Deer)

    • Rifle-carry a 30 lb kettlebell from the invisible flag to the far tennis courts in the back 40.

    Group 2 (By-Product)

    • Mosey the outer loop around the track.
    • Rifle-carry a 20 lb kettlebell, rotating carriers after an undisclosed but universally agreed upon excessive amount of time.

    Tennis Court Hospitality

    After extensive commentary from Attila regarding the moisture content of the tennis courts, White Deer led the PAX in bear crawls to each court line followed by:

    • 5 Merkins at each stop

    By this point, approximately 20 minutes had elapsed and morale was still reasonably intact.

    The Sand Migration

    The PAX moseyed to the bleachers, where 760 pounds of sand awaited in a collection of 50 lb and 70 lb bags.

    The mission seemed simple: move all the sand from one of the furthest points in the AO to the other furthest point in the AO.

    On paper? Outstanding.

    In reality? Less outstanding.

    Each man grabbed a sandbag and began the relay. Some ambitious souls elected to carry two 50 lb bags.

    Triple Check at the Bus Loop

    Runner

    • Run the bus loop

    Station 1

    • Chest Presses with a 50 lb sandbag
    • Attila, refusing to acknowledge normal human limitations, used only the 70 lb bag.

    Station 2

    • Squats with a 50 lb sandbag

    The procession then continued toward the next waypoint.

    At some point during the haul, By-Product casually shared that every bag had been purchased from Lowe’s and was intended to be returned after the workout. This revelation explained his increasing concern regarding bag condition and why every tiny sand leak was treated like a financial reporting issue.

    Attila responded by threatening to introduce an X-Acto knife into the situation if the nonsense continued much longer.

    Pavilion Stop

    At the pavilion near the pull-up bars:

    2 Rounds

    • 20 Dips
    • 10 Double-Count Step-Ups
    • No weight

    Around this time, the PAX realized a disturbing fact:

    By-Product’s truck was nowhere to be seen.

    The grumbling intensified, but the mission continued. The entire 760 pounds of sand was ultimately transported to the furthest available parking area in Striker Park.

    Finish

    The PAX returned to the invisible flag and knocked out a few burpees until time expired.

    Learnings

    • Always read the fine print before volunteering for a By-Product logistics operation.
    • Lowe’s may or may not be accepting slightly used sandbags later today.
    • This workout will be referenced repeatedly for years to come.

    Moleskin: Happy Birthday, White Deer. What started as a workout became an expedition, a moving service, and possibly a case study in poor project planning. The sand was moved, no bags were intentionally punctured, and the PAX lived to tell the tale. T-claps to all who embraced the suck. Aye!

    Announcements.

    Numberama, Namarama, Atilla took us out.

    Great work men!

  • Lets try something seen on the intarweb

    4 horsemen gathered in the rain to get a little wet and get a little sweat. According to the run group oogling upchuck this is what went down more or less.

    Welcome, disclaimer, 9 Burpee start, mosey to Carillon apron.

    COP all In Cadence: turn and bounce x10, IW x10, Ukrainian Soldiers x10, Don Quixote x10, Jazzercize x5, Mercan x10, Albatross Arms: forward arm circles x20, back x20, Overhead claps x10, Seal claps x10, Prison cell 300 er 200: shoulder taps x50, mountain climber x40, bear plank walks x30, plank kickbacks x20, mercan x10; ww2 x15, LBC x15, left leg straight x15, right leg straight x15, both legs straight x15, both legs 45deg x15, both legs 90deg x15, hello Dolly x15, hola Rosalita xQuince, guten Morgen Brigit xFunfzehn, box cutters x15, heels to heavan x15, sumo squats x10, split squats both sides x10. mosey upstairs.

    Quad check; timer does 2 laps with a burpee in the middle; squats, ab exercise, decline mercans. Mosey to ampitheater

    decending dips; ascending SSH / mountain climber

    YHC took us out. Prayers for coworkers; pax families; gypsy; 2F at Libbie Market

    NMS – Welcome to Downrange Bubbles in town for a conference of sorts. Great convo at LM as usual. Title is from a workout this week with Pigskin where YHC also adopted something from the internet. Appreciate the Navy education from Bubbles whose day job is a Nuke inspector – new respect earned for “nerds” and “autistic” service members. Best moment is Nancy remarking: ” you do know about sports on TV, right?” follow by an a cappella hand movements demonstration from Upchuck.

  • Muddy Dash 2026….F3 invasion

    It was mentioned a few times that a few of us would be taking a trip to Virginia Motorsports Park for Muddy Dash. It rained yes was it muddy gee look at the first part of the name. Overall 7 of us including Handshake’s significant other came out.

    it was a little shorter than anticipated at 2.4 miles but overall I give it a B for a grade. There are things they can improve on and I hope I get the chance to voice it. Next one, we need a bigger F3 presence I will say it is much better to go earlier(we went the 3rd wave about 810 am there was a 30-40 deep line when we left to get in so others can run it. Oh we got to meet Spinner welcome to RVA.