Category: Richmond, VA

  • Do the Dew

    A six-pack of noble warriors assembled at HBR for an impromptu Q from YHC.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somer
      • Merkins
      • LBC
    • Mosey to the football field for a beast
      • HRM
      • WWII sit-ups
      • Copperhead squats
      • Crab cakes, 2x
      • Side crunches, each side
      • Burpees
    • Mosey to the jerkin gym for 4x 8 reps
    • Mosey to HB Hill for 5 hill runs with 15 reps at the top
      • One-legged crunches, each side
      • Straight-legged crunches
      • FM
      • FK
    • Mosey back to the flag for COT

    Great work from the PAX today.  Congrats to Pinto on his son’s marriage and his liver surviving.  Congrats and prayers up to Pinto and Fudd as they see kids graduate HS this week.  No Hornydo today.  Hope the back gets better.  Do not let the cougars mess it up further.

    The beast was a bit of a mess with a wet and dewy field.  YHC made sure every inch of the PAX was covered in dew and grass and dirt. 

    See Slack for the Summer Tour.  Lunch in 2 weeks.

    God is good all of the time!

    Attila

  • Red Sunrise

    2 Early Eagles emerged from the gloom onto the trails of Pine Fork Park for an Iron Haul blender. Ruck distance was shorter than usual, finishing with 2.77 mi. due to stoppage for some exercises and YHC’s inevitable pit stop.
    It’s good to get back on schedule after the long weekend and have Choo Choo back after his MDW travels.

    Ruck included the following exercises:

    • Rifle Carry
    • 20 Ruck Merkins
    • 2 Arm Curls
    • 30 Bleacher Step Ups
    • Ruck Shuffle
    • Pull-ups and bar hang
    • Single Arm Curls or Suitcase Carry
    • Finish Line Single Arm Rows

    ‘Those who wait on the Lord shall renew their strength…’ (Isa 40:31)

  • Broga to start

    When I arrived home from work, the rain let up. I was still committed to do a routine it would be more standing, not much on the ground. Luckily we were blessed it was not bad at all. I used the meet up area as our place to get ready. A day like today, try to work everything top to bottom, hit the muscles get them mobile knowing they’re about to take a thrashing. It was about 15-20 minutes, then we were ready for the main part

    A tip for those who want to just get started. You don’t need to do 1x a week for 20-30 minutes, you can get more of a benefit with shorter 10-15 minutes multiple times a week. When I get home from work, I have a few playlists on YouTube with over 100 short sessions, pick one get it done and that’s it. Sometimes the hardest part is simply stepping on the mat, hit play and start. Takes 3 weeks to develop where it becomes a routine. Give it time. See you at the next gloom

  • Crossing The River

    After scanning the area and securing parking, YHC waited to see if there were any others present for a pre-run. No takers, no worries, onward to the preplanned route. Out on the Potterfield Bridge, back on the bridge suspended under the road. Forgot gloves for the main event so got to do an extra hill climb to retrieve them. Got in 2.99 miles. Beautiful morning for a run over the river with views of the city. SYITG.

  • Memorial Day 2025

    Roughly sixty HIM converged at Tredegar Ironworks and the Virginia War Memorial to pay tribute to our fallen heroes as best we know in F3RVA.  YHC lead off with the Mission of F3, 5 Core Principles, and a COP consisting of SSHs, Ukranian Soldiers, Copperhead Squats, Helicopters, Jazzercises, Plankorama, Plank Jacks, Merkins, Flutter Kicks, Scorpion Kicks.  Then the PAX was split into 4 smaller workout groups for the invigoration of male community leadership.

    Here’s what transpired next:

    Warby Q

    Pyramid of Pain – 10, 20, 30, 40, 50, 40, 30, 20, 10 – Burpees, Merkins, WWIIs, Squats, Plank Jacks, Mountain Climbers, Reverse Lunges, Dry Docks, American Hammers

    Triple Check – Run across bridge, Windshield Wipers aka Kimchi Twists, Heels to Heaven

    Pyramid of Pain 2 with some different exercises

    Vandelay Q

    Hot 100 Countdown – 100 SSH, 90 seconds of 6” Leg Holds, 80 LBCs, 70 Flutter Kicks, 60 seconds of 6” Plank, 50 Fingertip Squats, 40 WWIIs, 30 Mountain Climbers, 20 Booyah Merkins, 10 Burpees

    Native Run to the Flags

    Mudslide Q

    Triple Check – Jump Squats, Dry Docks, Run stairs and back

    Wheelbarrow up 25 yd hill back and forth alternating with Lunges

    PLTs 2×30

    Dora – 50 Merkins, 100 SSHs, 200 2ct Toe Taps

    Beaver/ Beat It Q

    4 Corners (Lady of the Night style) – 10 2ct Ball Dippers, 20 Merkins, 30 Squats, 40 2ct Freddie Mercurys

    11s – Plank Jacks/ V Ups with Box Jump from bottom to top of stairs

    Native Run to the Flags

    Gomer Q

    1 Burpee up the hill at each light post or more if you so choose to make it hard

    Bearcrawl the grassy hill

    Time of Remembrance

    Numberama, Nameorama, COT

    MOLESKIN

    Gents, there are many convergences, but nothing is quite as special as Memorial Day.  Special thanks to Ponch for his important words and reminding us what this day is all about.  Over a million soldiers have died defending our American freedoms.  But so many more have been wounded, lost limbs, and worse.  On top of that, those brave men and women continue to fight a war against the mental and emotional toll that continues long after any wars and their services has ended.  All gave some, some gave all.  Think about that today as we celebrate the freedom we all enjoy in this great land.  God bless our troops, and God bless the USA.

    ANNOUNCEMENTS – See Slack for more info

    The Bridge

    Breaking Bread

    The Summer Tour

    Boys of Summer

    Pickle Ball

  • Ultimate Smackdown

    They say history is written by the winners, and backblasts are no different. We hit the freshly watered bermuda and started getting our socks wet throwing frisbee. Shout out to Beat It, who has become a familiar face at The Lumberyard, for supplying the beautiful, evenly weighted, soaring thing of floating beauty. I brought a Dollar General frisbee and Wonka brought a sex toy that just happened to fly, so Beat It was goated today.

    Warmup:

    • lap around the pitch
    • 20 yards per warmup exercise
      • High knees
      • butt kicks
      • heel planted, toes in the air, reach down
      • karaokes
      • lunges
      • Squat walk

    Game Recap:

    It was a tough match, everyone started out strong. At some point during the game we had over 2 miles of running in. This was probably around the time Beaver decided to take off his weighted vest. Friday was killing it, he had some great passes and a few nice goals. I still don’t think I’ve seen him sweat yet, he runs effortlessly. Wonka, Beat It, and Wildwood played a great game. They are the Tom Brady of ultimate, short and quick passes.

    Hoping Choo Choo is behaving himself down in NC. Praying for Wonka’s hammy. Praying for safe travels for Wildwood as he heads back north for a few days. Yukon took us out in prayer.

  • Just A Run

    YHC arrived early for a pre-Rock N Roll run through the park. Boberry and Big Rig were off to parts unknown – I believe they completed 7-8 miles. I did manage to high five Boberry on his way out, and chat with Big Rig for a couple minutes. YHC completed the paved nature trail plus the loop around the park. It was just enough time to plan the main workout in great detail.

    Check slack for details on a pre-convergence run from Tredegar.

  • The Wall Of Death And Other Entertainment Options

    6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:

    Mosey to the basketball court for Warm-Up:
    Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s.

    Mosey to the Snack Bar for Exercise One: Wall of Death
    4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20), Delayed Donkey Kicks (20), Wallabama Prom Dates (40), Wall Climbers (20).
    Run to the end of the path and back in between each set.

    Mosey to the Parking Lot for Exercise Two: Four Corners with 50 Pole Smokers, 50 Merkins, 50 Jump Squats, 50 Dips.

    to the Pull Up area for Exercise Three: Grip Strength Challenge. See who can hang on the pull up bar for the longest. Mudslide took the win with Pierogi also giving an epic performance.

    Exercise 4: PAX Exercise of Choice
    Mudslide: 50 Mountain Climbers – double count
    Pierogi: 40 Spider Man’s
    Posh: 30 American Hammers (x2)
    Steamer: 40 SSH’s
    Wet Bandit: 50 Imperial Walkers
    Bonus: 100 Monkey Humpers (Chaplain)

    Back towards the flag: Finished things off with some Victory Hill. Sprint up the hill, job back down on the side and repeat. I think we got in three rounds.

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final thoughts: Excellent work by all of the PAX on this cool, crisp morning! Lots of mumblechatter about the Memorial Day Convergence – Hope to see everyone there! Not a huge surprise to see Mudslide dominate the grip strength test. As always, it was a great honor to lead.

    SYITG

  • Day 5

    5 Davillians help YHC finish out this takeover week. This how it went down

    COP (ALL IC) – SSH, DQ, Squats, Helicopters, LBC’s, Al Prom Date, Heels to Heaven, AST’s Merkins, scorpion kicks, HRMs, arm circles

    THANG

    Triangle – 20 dips, bear crawl, 20 toe tappers, run, incline merkins. Rinse and repeat 10 and 5 reps

    mosey to the playground

    Triple Check – lunge up to the school, pull ups, and American hammers

    mosey to the track

    Catch us if you can – one person completes 5 burpees while the pax runs backwards around the track. Switch, rinse, and repeat till everyone does burpees

    mosey to the blacktop

    Four Corners – 10 merkins, 20 squats, 30 2ct flutter kicks, 40 SSH’s

    mosey back to the parking lot

    GRAMS, Numberrama, Namerama, Announcements, Yard Sale took us out

    Moleskin

    awesome morning! Glad to have Pavarotti back!

    Spit On That!

  • The Pig Family Expands at F3

    We welcomed another member of the Pig Family (Pigskin, Chicarron, and Piglet)…Chicarron’s son, SPAM. After a brief warm up we hit an Ab, Chest, Leg workout and took breaks with Abs.

    50 yards of Ukrainian Soldiers, break with 20 WWIIs, 50 yards of Bear Crawls. Then 7’s on a hill with Git Ups and Merkins. 50 yards of Bernie Sanders. Break with 20 WWIs and 20 Heals to Heaven. 50 yards of Ukrainian Soldiers.

    Prior to 4 Corners Prostitute Style we needed to demonstrate what a Burpee was…so we did 5. Then we began 4 corners of: 5 Burpees, 10 Carolina, 15 Merkins, 20 Heals to Heaven). Total of only 40 Burpees (despite complaints of 100).

    Legs/Cardio was a Dora of 100 Lunges, 200 Squats and 300 Heal Raises. Then took another break with more Abs: 10 Irish Hammers (American Hammer but a sit up between twists), 20 WWIIs, 20 Side Crunches.

    Ended with Gomer Leading us on 2 mins of Up Downs. Thank you for your service.