Category: Richmond, VA

  • I Like Big Jugs and I Cannot Lie

    12 Pax posted for a morning of sweat, suffering and surplus hydration. L. Woods showed up with a truckload of coupons/water jugs courtesy of L. Woods Water- because when life gives you hydration, you use it as a coupon and make everyone run with it.

    The Thang:

    Warmup: Side straddle hops, Don quixotes, Cherry pickers, Merkins, Alabama prom dates, Wilson’s Wife, Fudd’s wife, Roscoe mom

    COP 1: Suicide Series at Basketball Court

      Round 1: sprint each quarter mark and back- at each quarter mark- 10 lbcs, 10 merkins

      Round2: Bernie sanders to each quarter line mark, at each quarter mark- 15 flutter kicks, 15 widearm merkins

      Round 3: shuffle step to each quarter line mark, 20 jump squat 20 American hammer,

      COP 2:triple check, partner one grabs a jug of water runs to end of bridge and back, partner two Carolina dry docks; partner 3 pole smokers

        Pay toll: 20 step ups, 20 incline merkins

        COP 3: Four Corners, Prostitute Style

          Corner 1- 20 world war 2s

          Corner 2- 30 squats

          Corner 3- 40 side straddle hops

          Corner 4- 30 mountain climbers

          Announcements: Memorial Day Convergence on Monday

          Pray Requests: Recovery for Belay’s back.

        1. Day 1

          5 Davillians came out for YHC’s Day 1 of an anniversary takeover week. This how it went down

          Warm Up – Parking lot Tracers

          Mosey to the blacktop

          COP (ALL IC) – SSH, DQ, Imperil Walkers, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, ALT’s, HRM’s, Arm Circle

          THANG

          Dora #1 – 100 2ct American Hammers, 200 2ct Freddy Mercury, 300 LBC’s while partner completes a suicides

          Mosey to the tennis court

          Dora #2 – 50 Donkey Kicks, 100 squats, 150 SSH’s while partner completes tennis court bear crawls

          Mosey to bus loop

          Catch Us If You Can – One person completes 5 burpees while the PAX runs backwards around the bus loop. Switch, Rinse, and Repeat until two laps were completed

          Mosey back to the VSF

          GRAMS, Numberrama, Namerama, Announcements, YHC took us out

          MOLESKIN

          Great to be back in the Gloom with the DaVille Crew after several weeks of travel for YHC and the family. Glad to have a good showing for Day 1 of Qing all week for 9 years with F3RVA

          SPIT ON THAT!!

        2. Men play field hockey?

          Four of us got together this morning to throw our balls around and talk about sports. This is how it went down….

          Warmarama

          • The wives
          • Arm circles
          • Flutters
          • Merkins
          • SSH
          • Copperhead squats
          • Micheal Phelps’s

          Thing!

          Knocked out some Tabata with kettlebells

          • Single arm curls
          • Bob and Weave
          • Lunges
          • Pull threw Merkins
          • Burpees over kettlebell
          • WW3
          • Around the world

          20 sec on 10 sec off 8 rounds of each exercise with 8 total rounds and 8 100 yard runs.

          Numbers, Names and Announcements

          • Convergence 7am Browns island or the War Memorial
          • Pool boy 1 year is tomorrow at Bermuda Triangle
          • See Slack

          A lot of chatter about rugby and field hockey. Someone said that the goalie wears less pads than the players. It’s Monday……..

          YHC took us out
          Dont waste the day!

        3. Virgin Coupons

          I got an offer from Bodo’s for some new Coupons for Hoedown. His thoughtfulness was such that I had to take him up on the offer.

          Warmup:

          Mosey to the parking lot at Third Church

          • 20 SSHs
          • 10 Man-Maker Merkins
          • 15 Crunchy Frogs
          • Stretch: on the ground, right hand to right foot with left foot on right thigh and then flapjack

          Mosey to parking lot behind Third Church

          • 20 IWs
          • 10 Diamond Merkins
          • 10 each side Heels to Heaven
          • Stretch: Plank position, right foot to right hand and then flapjack

          Mosey to the parking lot south of Third Church, find coupons and partner up for a triple check

          • Partner 1 runs the parking lot
          • Partner 2 does curls with the coupon
          • Partner 3 does presses with the coupon

          Second Triple check:

          • Partner 1 runs the parking lot
          • Partner 2 does rows with the coupon
          • Partner 3 does triceps with the coupon

          Mosey back to the school for BBTW routine:

          • 15 People’s chair airpress
          • 10 BTTW shoulder slaps in cadence
          • 15 Donkey Kix OYO
          • 15 People’s chair Milkers
          • 10 BTTW Australian Mountain Climbers
          • 15 Donkey Kix OYO
          • 15 People’s chair Muhammad Ali
          • 10 BTTW Toe Taps
          • 15 Donkey Kix OYO

          Mosey to railings on sidewalk for Bulgarian routine:

          • 10 single count Bulgarian split squats: right leg back
          • 10 single count Bulgarian split squats: left leg back
          • 10 single count Derkins
          • Repeat above except 9 single count
          • Then 8 and so on down to 1

          To the “flag” for

          • 15 Copperhead squats in cadence
          • 60 count 6-inch leg lift

          Announcements:

          May 26: Convergence at Tredegar: 7:00 AM

          Happy 2 day anniversary to Señor Frog (He got married Saturday!)

          COT

          The part is “ ”s are things I copied more or less completely, from the internet.

          “Thomas Aquinas (ca. 1225–1274) takes inspiration from antiquity, especially Aristotle. It was Aquinas’s conviction, that the Christian faith could only benefit from a profound engagement with philosophy and science. In 1879, Pope Leo XIII called for a revival in the study and teaching of Aquinas.”

           

          “The master principle of natural law, wrote Aquinas, was that “good is to be done and pursued and evil avoided.” Aquinas stated that reason reveals particular natural laws that are good for humans such as self-preservation, marriage and family, and the desire to know God.”

          We had a brief discussion afterwards. Whether you agree with Thomas Aquinas about natural law or not, I think he had something important to say. What is ‘good’? What is ‘evil’? Has the definition of ‘good’ changed over time or is it eternal? Is ‘good’ universal, the same for an atheist as for a Christian? How do we know something is ‘good’? Is it subject to empirical evidence? Is it a product of reason? Do we reason backwards from its consequences?

          Like perhaps all of you, I took plane geometry and I remember learning that an axiom or postulate was something we could not prove, but we took it as ‘true’ because it made ‘sense’. From that, we derived ‘corollaries’ or something that is true assuming the axiom or postulate is true.

          In other words, some things in life we accept as true even if we can’t prove it. I think that is the nature of a lot (or all) of philosophical and religious thinking. It makes sense to us. We take it on faith, but it cannot be proven. (You are welcome to disagree!)

          Oddly enough, science is not something that can be proven. Science is something that can only be disproven empirically. The philosophy of science is that an assertion is a scientific assertion if it can be disproven.

          “Karl Popper defined science as a system of theories that are falsifiable, meaning they can be tested and potentially proven wrong through observation or experimentation. This concept of falsifiability is the key criterion” of science.

        4. Iron manito

          Been awhile since I led the merry men of the Alamo, so I put together a little something special about five minutes before blast off.

          5:30. Let’s go! Warmed up in the thunder dome after providing the official F3 mission statement, creedo and various warning labels. Warmup included squats, various stretches, and introduction of the “superman swim”.

          COP 1: Jog as a group to the bottom of Endstone Trail. We basically did an overly complicated iron man themed Jacob’s ladder. Run all the way up hill to mailbox #1 where 1 merkin was performed, followed by 10 Freddie Mercury’s (cycling). Run back to base of hill for 10 squats and 10 superman swims. Repeato to mailbox #2, add an extra merkin, etc. Each set, runs get shorter, but merkins go up. Finish with 7 merkins, 10 FM

          Native American run towards Litton and Endstone Trail for two rounds of the triangle of death (almost another geometric shape).
          1. Lunge towards corner 1, perform 10 reverse lunge each leg.
          2. Bearcrawl to corner 2, 10 merkins.
          3. Side shuffle to corner 3, 10 bigboy situps.

          20 count.

          Group jog up Litton where we did mailbox burpees, increasing by 1, hitting 5 burpees, working down to 1 as we reached Graythorne.

          And now a word from our paid sponsor: Tiesworth Family Dentistry:

          Tired of feeling like royalty without the bling to match? Swing by Dr. Dan “Hermey” Tiesworth’s office, where smiles are polished, and peasants become kings—one crown at a time. Today at 4:30 p.m., our very own Heist will be ascending the throne of dental glory, courtesy of Hermey’s steady hands and uncanny resemblance to that elf who really wanted to be a dentist. Come for the crown, stay for the charm—and maybe a lollipop if you’re good.

          Anyway – after the brief add, we formed two groups for a final Native American run to culdesac at GrayThorne and Rankin.

          BTTF for a big beautiful round of stretching.

          Announcements: Memorial day convergence. Alamo has two clown cars so far. Big Herm and Futon celebrating six and two years with F3, respectively.

          YHC took us out in prayer.

        5. I Didn’t Sh*t Myself

          Nine posted this morning and the Q had to make a disclaimer that he wasn’t a professional…and last night’s restaurant food wasn’t sitting well. So the goal was to give everybody a good workout, and personally, not Sh*t myself.

          Cardio: Began with 11’s on the hill with Mike Tysons and WWIIs. Then to the bigger hill for some Hill Runs with a Burpee on top, followed by another mosey with 2 Burpees, through 5. On our way back we finished the 5 hill runs with 5, 4, 3, 2, 1 Burpees.

          Arms: Between Hill Runs and Burpees we had a mosey to pull up bars for: 10 count of holding, 10 knee ups, then 10 Pull Ups. Break with 2 sets of 30 Dips. Then another round of 10-10-10, followed by 30 more dips.

          Abs/Arms: Took a break with the 10 count of Mc’American Hammer (on your six, legs up, left twist, right twist, sit back and up). 10 one legged sit us (each side). 20 Heals to Heaven. Mixed in 20 Merkins and 20 Hand Release Merkins for an Ab break.

          Finished with some stretching and 25 two count American Hammers. And nobody sh*t themselves.

        6. Two and Two

          Two ruckers and two runners posted to the Rutland Clubhouse on this perfect Thursday morning for conversation and some exercise. The runners (Beat It and YHC) ran around Atlee High School into Taylor Farm then back to the VSF. The ruckers (No Idea and Yardsale) rucked somewhere but were heard walking along Atlee Road before returning to the VSF. Mumblechatter was plentiful for both ruckers and runners on this day.

          COT: Numberarama, Name-O-Rama, Announcements, Yardsale took us out.

          NMS: YHC had not been out for a few weeks and it felt great to be back. Thank you for joining me for the run Beat It.

          Announcements:

          • The Ultimate Challenge is coming.
          • Memorial Day Convergence – Likely 7 AM at Tredegar. Be there if you can.

        7. Señor Frog’s last Q as a single…..

          7 showed up this, May 17th, 2025, to offer marriage advise to Señor Frog at the Dog Pile.

          YHC had several things planned until the acting safety officer (Mr. Rogers) pointed out all the rain & lighting and recommended we stay in the protective covering of the amphitheater. He is a smart one; He is…

          We did a traditional COP warm up with some escalating dips the hard way.

          We moseyed a bit to the pump house to admire some RVA history while stopping for a few pull ups along the way.

          We moseyed back to the flag for a prayer and Mimosa from Mr. Rogers & M.

          YHC is thankful for his F3 friends! You ALL made my wedding day very special.

          The wedding gifts and positive affirmations will always be remembered.

          THANK YOU!

          Special Shout out to Bodos for marring us! Nadia and I were completely blown away with what you did for us!!!

        8. What Lightning?

          Three shock-proof men looked out the window and said, “Lightning? What lightning?” And also, “Plan? What plan?”

          After a staggered arrival which saw Helix initially depart for a solo Murph before coming back for the latecomers, the PAX decided on a hot potato, and off we went. Here’s the best I can remember:

          COP: some of the usuals like SSH, merkins, etc. But also featuring an un-named hip mobility exercise Helix came with. By this point the rain had let off, and we were all proud of ourselves for how right we were to show up. Mosey to the bus loop for Triple Check #1

          Triple Check #1: box jumps/step-ups, alternating incline merkins and dips, while timer crosses the bus loop, bear crawling over the asphalt. It was good. Q is tossed to Surf ‘n Turf who takes us to the basketball courts for Triple Check #2:

          Triple Check #2: pull-ups, dealer’s choice ab exercise, timer runs a lap around the courts. It was good. Q is tossed to Mr. Holland, and the PAX returned to the bus loop.

          Three laps around the bus loop in total. At each fence opening, stop and do a set of exercises alternating from upper body – abs – lower body. Each man takes his turn twice. It was good.

          Mosey back to the flag for brief stretching, brief announcements, numbers, names, and off to coffee.

          YNWA

        9. Thrills, Skills & Ultimate Drills

          In anticipation of the Daville V. Lumberyard showdown that never was 🙁 , we ran 3 different frisbee drills today after a 15 min COP session. COP was your standard warmups and dynamic stretches with 30 Merkins thrown in, followed by a two lap “breakaway” sprints on the track. First 300 M is a standard run, with the final 100 straightaway dead sprint, rinse and repeat. Somehow, P Diddy’s baby oil became the focus of conversation in the midst of all of this, and now we know Yardsale has a great disc toss thanks to his lean and well oiled forearms …. and there may or may not be any connection to baby oil.

          [ Ultimate Drills ]

          Warm up Circle – pax stand 40 feet apart in a large circle and just practice backhand and forehand moving around each node of the circle. Clockwise then counterclockwise.

          Defense Circle – pax stay in the same positions but now you are trying to “skip” the man immediately next to you by throwing over or past him to the next Node in the circle. Man in between is on Defense and collects a point for each interception he makes (catch preferred). Points can be redeemed for prizes at the Putt-Putt counter.

          Red Solo Cup Precision – Use cones, or if all you have in your house is Red solo cups, create an elongated diamond in the field about 50 or 60 yard (two cones at far N and S point, and then a 15 Y wide line of two cones in the middle of the field. One N side is the thrower, the S side is the catcher. Split the group in half so you have 3 and 3 even on N and S side. Catcher begins by running a route, encouraged to juke, and the thrower’s goal is to make contact with a direct pass roughly at the half way mark (2 middle cones) without throwing outside of the cone range (no hooks or splices.)

          3 on 2 round robin – With a smaller pax count, you can go to a soccer goal and have two defenders take on 3 offenders. Start at the 50 Y mark and get a few passes in while the defenders try to cover you. Work you fancy magic to score a disc in the back of the net, goal post does not count. The offense gets 3 attempts every round (you may score 3 goals, or zero) and then switch the Defense to Offense for three rounds on their side. Keep track of score as well as “attempt 1 of 3” etc, keep switching until someone pulls a hamstring.



          Announcements:
          Memorial Day convergence is around the corner.

          Prayers
          Many pax are attending college graduations for their youngin’s, all grown up now, and prayers for parking, traffic, patience, family joy, and saving the environment from thousands of rogue balloons released into the atmosphere.