Category: Richmond, VA

  • The Best Toys for Yardsale’s Birthday!

    Been awhile since we have had the YHC gym with music on the basketball court in the beautiful outdoors on the Atlee Campus! So here is what went down!

    COP

    With the flag planted, YHC pulls out a jumprope bag for Yardsale to carry. We have music speaker. iPhone and mosey to the basket ball courts. It was still early, bright red sunrise getting ready to happen and we come upon the courts and see something that looks like a dog in the morning mist…but no its a bag and coupon! We circle up for 20 SSH, 10 4ct Helicopters, 15 armcircles (10 small and 5 big), reverso, 10 DQ’s, 10 good mornings, 20 American Hammers, 20 LBC’s, 10 reverse Scopions.

    THANG

    So with 5 this is perfect for the 4 corner gym. Corner 1 – Jump Rope, Corner 2 – Bicep curls with 50 or 60# Bands, Corner 3 – Side twist with basketball pole on 30# band, Corner 4 – bench press coupon with performing flutter kicks, and full court suicide runner is station 5 as the time for the exercises. We rotate through all stations for a set and complete 2 more sets for a triple check.

    So much fun that we set up the next rotation

    Corner 1 – Jump Rope, Corner 2 – Triceps with Bands or merkins, Corner 3 – Shoulder Raise with 30# band, Corner 4 – Coupon Kettlebell swingss, and full court suicide runner is station 5 as the time for the exercises. We rotate through all stations for a set and get 1.5 sets in but had to stop due to time and return to flag.

    COT

    Numberama, Namerama – Yardsale took us out in prayer.

    Moleskin

    Great workout and nice to see Macho this morning and Yardsale who rarely posts for a DaVille Beatdown…happy birthday Brother! Beat it Posted after having a heel injury for the past week and he is glad to have posted and Surf and Turf a Monday regular for sure! Glad to see you guys to get the week started off right!

    Look forward to seeing you in the gloom soon! Cheers…CB!


  • 🏓 GAME ON! Pickleball Season Officially LAUNCHED + Aussie Pro Joins the Squad!

    The paddles were ready and the energy was electric as four dedicated picklers rallied together with YHC to officially launch pickleball season this morning!

    COP: We kicked things off with a energizing mosey to the court, followed by a lap around our battleground, then powered through deadman hangs x 10, helicopters x 10, and SSH x 25 to get the blood pumping.

    The excitement reached new heights as YHC had the honor of welcoming our newest FNG, Tonic—an Australian professional tennis player who’s bringing some serious court credentials to F3RVA!

    Faceplant brought us home with a strong finish.

    The season is officially underway, and with talent like this joining our ranks, it’s going to be an incredible season on the courts!

  • Last Call

    Yes, Last Call made his first showing of fiscal year 2025 at River Run after much previous banter from pax members.

    Route – slow and steady, avoid the hills as much as possible, mosey around the high school to River Downs and partially up roller coaster for 4 miles. Doozy added more.

    Great to have Last Call join us this week. Hopefully he becomes a regular. Certainly not the lounge he’s accustomed to at Bettie Weaver as was pointed out. Way to go.

    -Singer

  • Currahee BroCode

    9 joined up to run the traditional last Friday BroCode. One big square around the Westhoe best running AO. 4 miles if you do not turn back for the 6.

    No Q. Just Cot for a 45 mins.

  • FTLOBD

    7 gents partook in a reverse carillon route…

    Saab abides

  • Rev. Will B. Dunn

    The Rev. was a cartoon character in a comic strip by Doug Marlette. If I remember correctly, the Rev., would sometimes talk about competing with others for being the most humble.

    Mosey around parking lot. Stop and give standard disclaimer (I am not a professional. Modify whenever you feel that is in your best interest. Don’t leave here with more injuries than you came with.)

    Warm-up

    • 20 SSHs in cadence
    • 10 Man-Maker Merkins in cadence
    • 15 Crunchy Frogs in cadence
    • Stretch

    Mosey to end of covered walkway

    • 20 IWs in cadence
    • 10 Diamond Merkins in cadence
    • 10 Crotch Grabbers (new exercise. Sort of like a V-up but clap hands underneath first one knee and then the other) in cadence
    • Stretch

    Mosey to entrance to playground around back

    • 20 Squats in cadence
    • 10 Stagger Arm Merkins in cadence
    • 10 Suzanne Sommers (each side) in cadence
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes in cadence
    • 10 Stagger Arm Merkins in cadence
    • 15 Ukrainian Hammers in cadence
    • Stretch

    Mosey to playground with equipment: 3x

    • 10 Pull-ups
    • 20 Merkins
    • 30 Squats
    • Run to BB court and back

    Mosey to back of school

    • 10 Prisoner get ups in cadence
    • 20 Rocky Balboas (toe taps in a plank position) in cadence
    • 10 Bird Dogs in slow cadence
    • 5 Side Planks (hold for 5 count)
    • 5 Side Planks, other side (hold for 5 count)

    Mosey to beginning of covered walkway: Partner up for Merkin ladder to 5 and back down

    • Partner 1 does 1 merkin. Then Partner 2 does 1 merkin
    • Partner 1 does 2 merkins. Then Partner 2 does 2 merkins
    • Partner 1 does 3 merkins. Then Partner 2 does 3 merkins
    • Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
    • Partner 1 does 5 merkins. Then Partner 2 does 5 merkins
    • Partner 1 does 4 merkins. Then Partner 2 does 4 merkins
    • Etc.

    Siebens (7s) along the length of the covered walkway

    • Squats (6,5,4,3,2,1)
    • Burpees (1,2,3,4,5,6)

    Mary

    • 15 APDs

    Announcements

    2nd Tuesday, 2nd F in 8 days: Joey’s Hot Dogs

    COT

    Humility is not thinking less of yourself; it is thinking of yourself less. Rick Warren

    If you think you are not conceited, it means you are very conceited indeed. CS Lewis

    For Lewis, the truly humble man “will not be thinking about humility: he will not be thinking about himself at all.” The only way to begin to grasp this is by admitting first that you think of yourself more highly than you ought, for “if you think you are not conceited, you are very conceited indeed.” Aaron Armstrong

  • Ripping off the Band-Aid

    On this clear and cool morning, 18 men came out to support YHC on his VQ. Ten weeks ago, I came out to the Alamo after seeing a Facebook post and haven’t looked back. I’m grateful for the motivation and support offered by the PAX, so it seemed only right to try and give a little something back.

    After a brief mosey, we warmed up with some SSHs, Arm Circles, Cherry Pickers, Side Shuffles, Karaokes, and Ukrainian Soldiers. Then it was down to business . . .

    Round 1:

    15 Walkout Merkins > Run > 30 Squats > Run > 45 LBCs > Run back to start

    Round 2:

    15 Mike Tysons > Run > 30 Lateral Lunges > Run > 45 American Hammers > Run back to start

    Round 3:

    15 Diamond Merkins > Run > 30 Reverse Lunges > Run > 45 Under Knee Touches > Run back to start

    Round 4:

    15 Merkins > Run > 30Lunges > Run > 45 Freddie Mercurys > Run back to start

    Next, we headed to the tennis court to partner up for some Rock-Paper-Scissors. After bear crawling to your partner, the PAX played Rock-Paper-Scissors with the loser completing 5 Burpees while their partner did SSHs. Once complete, it was Crawl Bear back to opposite sides of the court. This was repeated, with varying consequences for winning and losing, for four rounds. Rudy and Heist needed a tiebreaker round, so the PAX chose a player to back with the losers completing 10 Burpees.

    I’m a big fan of the Paul Petzoldt quote, “Plans are crucial, and plans are crap.” And this, dear reader, is when YHC realized his plan was crap. With ten minutes remaining, I did not have enough planned (classic rookie mistake). After some Broga, there was still time on the clock and the PAX would not be shorted. Shout out to Nancy for calling for a Ring of Fire and to the PAX for getting us to the finish with some ab work.

    Then it was numbers, names, and Announcements (Boys of Summer and Summer Tour continue). Prayer requests for Fandango’s father who was recently diagnosed with a hole in his heart and Bobsled’s family as he looks for a new opportunity to relocate to Florida.

    I want to thank Warby for hyping up my VQ, Heist and Crabgrass for reaching out and offering help beforehand, and to everyone who came out.

  • Where The Hell Are We?

    8 Summer Tour Trojans emerged from the gloom with balls of iron in hand (some larger than others, some showed up with no balls) for the worst KB AO this side of the James!

    NTB gets an extra point for bringing the biggest of iron balls to the show, and an extra point goes to Oyster for going knees to the pavement during Sumo Humpers!

    Warmarama!

    • Mosey to Bristlecone and back
    • SSH IC
    • Arm Circles & Arm Flutters IC
    • DQ’s IC
    • Hill Billy Walkers
    • The Wives

    The Thang!

    Dora – Partner up! “Let us gingerly touch our tips”. Mosey down the lot to NTB’s truck and back. – 50 Alabama Skull Crushers – 75 Alternating Side Squats – 75 Standing 2 Arm Rows

    Enter the Worst KB COP ever of 4 Corners!

    • 10 Sumo Humpers
    • 20 Alternating Clean & Press 1 ct
    • 30 KB Swings
    • 40 Heels Bells

    Prostitution Style
    Forward MOT to next corner Lunge Walk(quickly turned into suitcase carry). Reverse MOT to previous corner Shoulder to Shoulder.

    CoT

    Numbers & Names

    Announcements and Prayer Requests – Prayers for NTB’s Wife’s family.

    YHC closed us out!

  • Quiet Morning in Tuckahoe

    As YHC stood in the parking lot enjoying the quiet morning, I wondered whether this would be a solo workout. Fortunately, with a couple minutes to spare, Garbage Plate and Vandelay arrived. At 0530, we launched.

    Moseyed across Forest to the Third Church Parking Lot A for warmup that included dead man hang, side straddle hops, merkins, and WWIIs.

    Mosey behind the church along the playground to the back parking lot for a triple check. P1 – BTTW. P2 – Squats. P3 – run to the end of the parking lot and Bernie back.

    Mosey to the tree covered lot across Silverspring for 4 corners. The PAX was pleasantly surprised to find a good size stack of fresh coupons hidden in the trees. Once each retrieved a coupon, we started the first 4 corners. Corner 1 – curls. Bear crawl to Corner 2 – WWIIs. Run to Corner 3 – shoulder taps. Crab walk to Corner 4 – jump squats. Bernie back to start. Picked up our coupons for second 4 corners, coupons traveling along this time. Corner 1 – overhead presses. Corner 2 – WWIIs with coupons. Corner 3 – alternating merkins with one hand on the block. Corner 4 – block swings. Back to start and return coupons.

    Mosey back to TES and around back to the main parking lot for 11s. Merkins, starting at 10, run across and Bernie up hill for WWIIs.

    With a few minutes left, we wrapped up with some mary – american hammers, flutter kicks, heels to heaven.

    Numbers, Names and YHC took us out.

    Thank you to Garbage Plate and Vandelay for showing up this morning – great start to the week.

  • Not a VQ

    It all started with Fargo challenging me about 3 weeks ago to do a Murph with him on Saturday May 24. I said I’ll do it, but only if you do it at an F3 AO. He said he would think about it, so I went ahead and signed him up on what I thought was May 24, but I accidentally signed him up for May 31. Also, I announced on Slack it was his VQ, but was then informed by the local F3 police (ahem, Handshake) that someone could not use a well-known pre-set workout for their VQ, so although this would be the first time Fargo had ever Q’d, it could not be considered his VQ.

    So all that brings us to Saturday when 7 of us showed up to do a Murph together. We ran a mile, attempted to perform 100 pull ups/200 merkins/300 squats, and then run another mile. Nobody got through the full sets, but we had a lively time and Fargo was mocked excessively, as well as YHC.

    That’s it. Fargo VQ still to come. SYITG.