Category: Richmond, VA

  • F-U Ton’s 2 Year Q

    13 HIMs ventured out into the higher humidity of Satan’s Hill to honor YHC’s 2 years of being a part of F3. Shoutout to Heist for riding me for 5 months to finally get me out to join the brotherhood! 2 years has flown by, but not without seeing so many positive changes mentally, physically and emotionally not only in myself, but the PAX brothers surrounding me. YHC wanted to push it a little harder this morning and in the words of Nancy Lopez “You know when the run up Satan’s Hill is the “break,” it is a good workout.” According to the first “Car Back!” call that we expected to be Hermey’ wife barreling down the hill, but was in fact Hermey heading to his surgery, this is how it went down:

    Warm Up: Short run in the parking lot and back to circle for IC exercises including SSH, Helicopters, Ukranian Soldiers, Deadman Hang, Old School Leg/Arm Stretches.

    COP 1: Building Blocks on Satan’s Hill – Partner up with 1 block per pair. P1 runs to the top of the hill while P2 performs exercise followed by MOT x 2 (in honor of 2 years) up the hill when P1 has almost returned. Switch roles and repeat through the 4 different exercises/4 MOTs. Repeat circuit 2 times until we reached about 3/4 of the way up Satan’s Hill. Exercises/MOT included: 1) Side to Side Block Merkins/Broad Jump Blockees, 2) Curls/Lunges on each leg, 3) Skull Crushers/Bear Crawls with block pull throughs, 4) Block Woodchops/Crawl Bears with block pull throughs

    COP 2: Lined blocks up going down the hill with space between to allow for jump overs. Lined up and performed lateral jump over blocks with sprint back to the top, turned directions for lateral jumps over blocks the other direction with spring back to the top and finally forward jumps over blocks with sprint back to the top. Grabbed the blocks and returned to the parking lot.

    COP 3: Dora with 100 Block Lateral Lunges, 200 Single Leg Squats on Block, 300 Holding Block Calf Raises. Returned blocks to their home, while Wildcat took the PAX through some plank holds.

    Time Called, Numbers, Names, Announcements (Toby VQ Monday June 2 at The Alamo, Boys of Summer at Timberwolf continues, Summer Tour continues, SOJ SLT June 10 at Sables, SOJ VQ week coming soon), Prayers (Fandango’s dad suffered heart attack, Fandango’s uncle suffered a stroke, Warby and Ponch for quick healing of injuries, Swoops Friend’s Sister battling CA, Hermey for is surgery, Safe summer for kids/parents with today being the last day of school, YHC’s MIL battling CA, Shoutouts to Warby for showing up today despite an injury and modifying as necessary and Merman for his return from an injury.

    I appreciate everyone for showing up today to support the 2 year Q. Wouldn’t be where I am today continuing to push myself if it weren’t for each and every one of you. F3 has been a blessing and there are so many more people we can reach to continue building each other up. Keep getting at it and push your limits and the positive changes will continue to show! Much love to my F3 brothers! Have a blessed day fellas!

  • half and half

    Two gentlemen met in the pre pre dawn gloom for a mix of speed work and weighted exercises. Started with a few slow laps around the track, then 1 lap at 8min/mile pace for YHC, and 2 laps for Big Rig. Cool down for a lap or two. Then one last hot lap. Weighted work followed with Big Rig’s coupons and shiny new kettlebell and YHCs dumbbell. Each of us took turns leading various squats, curls etc. cool down lap, then farmer carry the implements of woe back to the vehicles. prayers for big rigs mom as she has surgery today. Good push today, trying to get better, one day at a time.

  • The Return

    Seven non-tourists arrived at The Forge for a dry weather session for a change. It was great to welcome back our brother recently returned from mission in PNG. Here is how we spent the time.

    Mosey to the tennis courts for a brief warm up of the usual: SSH, Merkins, Helicopters, Imperial Squat Walkers, Alabama Prom Dates, DQs

    The Thang

    #1: Mosey to the field for 4 corners. 10 Burpees, 20 WWIIs, 30 Squats, 10 Bear Crawls/Crawl Bears to 10yd line and back.

    #2: A modified beast—from goal run to 20, 40, 50, 40, 20 and goal on opposite side doing 6 reps at each location. Merkins, Lunges, Carolina Dry Docks, Something, Alabama Prom Dates, Scrunchy Frogs.

    One lap of the track doing an Indigenous Run, mosey to top of the ramp

    #3: OYO 50 Jerkins and 50 incline Merkins, mosey to stairs

    #4: Triple check: Dips, LBCs, and timer on stairs loop, mosey BTTF

    #5: Ring of fire – 10 Merkins.

    Announcements: Summer Tour

    Prayer Requests: For Purple Rains Brother in Law as he and the family face his health challenge, The DTHs as they adjust back to life on this side, Doozy with a full house with the family home, Belay as he recovers from his back injury, and for safe travels.

    Last Call took us out. Thanks brother and thanks men for keeping the iron sharp.

  • 1000th RVA post for the ageless wonder! Pigskin not me.

    12 studs of varying ages – well varying from age 45 to a lot more than 45 descended on the back end of Mills Godwin’s high school to lift weights so we can look like Nitro from Convergence. At the end of our workout we found out that Pigskin made his 1000th post in RVA today. Not too shabby.

    COP: DQs, helicopters, merkins, MCs, Plank jacks, Fudd’s wife (as a greeting to Fudd when he showed up late – White Deer was a little too excited for this exercise), FMs and LBCs. Mosey to bus loop.

    Doras with 50 2 count side lunges (w/ coupon), 100 triceps and 150 calf raises. Mosey 30 feet.

    Triple check which took multiple minutes to explain. Coupon bear crawl, sit and press and bench press. Most gave it their best effort; others were discussing features of the anus. Mosey 20 feet.

    Run around curb as pacer, exercises include squats, sumo squats, curls, halos and coupon flutters. Mosey 60 feet to benches

    Partner up – partner one takes both bells and does shrugs and partner 2 does 10 2 count step ups. 3 sets. Mosey to home base. Counterama.

    Prayers for Roger Roger, Fudd’s sister and my last infusion tomorrow. Summer tour is in motion and look to participate in Breaking Bread this year. See slack for details on summer tour and breaking bread. Coffeeteria was good as always. Thanks Offshore, Mr. Rogers and Lighthouse.

    Fireman Ed

  • The Ghost of Toga

    A giant swarm of 17 Pax converged at Mary for Day 3 of the Summer Tour. Grateful for some dry weather, our synchronized watches all struck 0530 and we were off. Here’s what happened:

    COP on the blacktop: Deadman hang / helicopters / DQs / Cherry Pickers / Imperial Walkers / Ukranian Soldiers / Copperhead Squats / Reverse Scorpion Kicks / LBCs / Merkins / Pickle Pounders. Finished with SSH 21s! Mosey to treeline.

    Chutes and Ladders: Run two trees, perform a set of excercises. Bernie Sanders back one tree, run forward 2 trees, perform excercise. and so forth. 3 rounds. Round 1: Jump Squats 5x / Round 2: WW2s 5x / Round 3: Burpees 3x. Mosey to corner of blacktop

    Triple Check: P1: Jump Squat / P2: LBCs / P3: Run to pull up bar, 5 pull ups, run back. Mosey to Tennis Courts

    Descending Jacobs Ladder Suicides: Round 1: 50 2x Mtn Climbers / Round 2: 40 2x American Hammers / Round 3: 30 Merkins / Round 4: 20 Heels to heaven / Round 5: 10 Burpees

    Mosey around school back to Flag

    Numberama, Namerama, YHC took us out.

    NMS: Love the way Hutton organized this summer tour! Was really fun to see guys from all over the region come out today. Toga’s ghost was everywhere this morning- but no one got too freaked out. SYITG

  • Hot Dog Style

    9 grown-boys kicked off The Boys of Summer competition this morning at Timberwolf. Ultimate FOOTBALL was the sport of choice this morning and here’s what went down.

    Moseyed down to the track. Explained The Boys of Summer point system, gave the F3 mission and got into it. Stretched, broke into teams and split the field “hot-dog style” using cones.

    Team #1 – Rudy, Matlock, Bru, Bobsled, McGruff

    Team #2 – Fandango, Warby, Crabgrass, Fly Boy

    Result: Team #1 (2 scores), Team #2 (7 scores)

    Lessons learned:

    • Fandango prefers hamburger style
    • Warby is yoked these days!
    • Crabgrass is a 5-tool guy
    • Fly Boy is a bit pessimistic
    • Matlock can’t be a ninja wearing orange
    • Bru wants to tackle people
    • Bobsled is a saint
    • McGruff is ALIVE!
    • YHC may eat his words and look into buying cleats

    POINTS AWARDED

    • The PAX each get (1) for showing up
    • YHC (Rudy) (1)
    • YHC Prop (Warby) (1) for sweetest catch
    • Battle Points: McGruff for making an appearance and Bru for his consistency as of late (2 each)

    ANNOUNCEMENTS

    • The Boys of Summer continues every Thursday through the Summer

    PRAYERS

    • WIN: Warby has made some off-the-field changes and thanks F3 for the impact
    • WIN: Matlock and his M are celebrating their 10-year dating anniversary.
    • PRAYER: Fandango’s father had a heart attack last night.

  • Where Are My Runners?

    Solo workout this morning. Did a couple Bojangles loops listening to some 80’s country music. Uppers 50’s and it wasn’t raining. Good way to start the day.

  • The Crossing’s Ab Enhancement Protocol

    4 regulars gathered at WEAG for F3 RVA’s top evening workout. Here is brief summary for your view pleasure:

    Mosey to the back parking lot for Warm Up:

    Don Quixote’s, Imperial Walkers, Copperhead Squats, Australian Snow Angels, Mountain Climbers, Alabama Prom Dates, Crunchy Frogs, Mario Jumps, Karoake.

    Exercise One: Eye of the Storm: Ab edition
    5 stops, 50 count exercises: WWII Situps, Flutter Kicks, LBC’s, American Hammers, Freddy Mercuries. Start with 20 V-Ups in the “eye” and repeat after each station.

    Mosey to the side of the church for Exercise Two: 11’s between the Walls.
    Donkey Kicks, Wall Climbers. Run in between the church wall and the storage container.

    Exercise Three: Four Corners.
    50 fingertip squats, 50 squat pulses, 50 jump squats, 50 regular squats.

    Names, Numbers, Announcement, Prayer Requests
    YHC took us out

    Final Thoughts: Strong effort by the PAX! The V-up section proved very challenging and they were labeled as the Burpee of Ab exercises. Lots of great mumblechatter about Birdman’s upcoming trip to the Bahamas. Also, the question was raised – will DTH Q next week??

    SYITG

  • Ruckhenge 052825

    Definitely not sunny but not far off 70. We still had a great time despite the woods of Larus not providing much if any cover from the deluge. Was great to have 4 brothers out to ruck this morning. Scram provided the synopsis of the 10th Chapter of JPs 12 Rules For Life—Be precise in your speech. Till the next one.

    Summer tour is upon us. 45MOM for the next installment. Bring a towel for the ride home!

  • Dry Package Installed

    When I was in Charlotte and it rained, there was one person who always asked if the ‘Dry Package was Installed’. Today, we installed the dry package and went to the Dave and Buster’s parking deck. Yes, we drove there.

    By the way, Jim Thorpe’s birthday (AKA: Wa-Tho-Huk, May 22 or 28, 1887) might be today! Thorpe was an American athlete who won Olympic gold medals and played professional football, baseball, and basketball. Often considered the greatest athlete of the first half of the 20th Century.

    And congratulations to Lighthouse who got a paper published on the effect of more frequent external reporting of accounting results and short term thinking in business management. (You’ll have to ask him if I understood it correctly!)

    Warm-up

    • 20 SSHs
    • 20 IWs
    • 10 Don Quixote

    Next, we ran up and down the ramps doing the following (more or less accurate description):

    • 10 Merkins at each turn on the way up
    • 10 Hammers at each turn on the way down
    • 10 Hand release merkins at each turn on the way up
    • 10 Crunchy Frogs at each turn on the way down
    • 10 Shoulder Taps at each turn on the way up
    • 15 Flutters at each turn on the way down
    • 10 Crab cakes at each turn on the way up
    • 15 APDs at each turn on the way down

    Ran out of time!

    No announcements

    COT

    I have read that we are evolutionarily predisposed to be pessimistic because the pessimist anticipated problems (is there a tiger in the grass over there?) and survived while the optimist got eaten by the tiger. As Christians, perhaps we should be optimistic because God is over everything on earth. Maybe a realistic outlook on life is a combination of both perspectives. Something to think about!