Category: Richmond, VA

  • The 12 Abs of Christmas

    Did you know the twelve days of Christmas begins on the 25th and ends Jan 5th with Epiphany Feast? We ain’t done yet.  And Yardsale’s skiing stories are just beginning.

    Assignment: Moving spot to spot for 45 minutes around the school, each man got to choose the next ab or ab “adjacent” core exercise to repeat in 12 days of Christmas song style.

    These are the 12 abs we chose today:

    1 … “and a 30 second plank from F3”
    2… Burpees, “and a 30 sec. plank from F3”
    3… Alabama Prom Dates, 2 burpees, and a 30 sec. plank
    4… Reverse seated crunches, 3 Proms, 2 Burps, 1 30 sec. plank
    5… 4 ct. Flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
    6… WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
    7… Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
    8… Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
    9… Freddie’s, 8 Windshield Wipers, 7 Hillbillies (?), 6 WWIIs, 5 flutters, 4 Rev. crunches, 3 proms, 2 Burps, 1 30 sec. plank
    10… I honestly can’t remember, but we did all the rest
    11… Yardsale broke the rules and chose squats… then all the rest
    12… Trout chose Helicopters because everyone was burnt out and the clock struck :45

    “And a 30 second plank from F 3 “

    COT: Time to get our butts back in gear and attack the new year. New Year New You.

    Some of our Mechanicsville guys are doing Dry January – definitely a good time to reflect and review habits as we kick off 2025.

     

     

  • Do You Actually Want to Know the Route?

    With no hate, seven gloom warriors hit the mean streets to lay down some miles.  Here’s where:

    The Route

    • R on Pump
    • L on Sunrise
    • L on Waterford
    • L on Church
    • R on Pump
    • R on John Rolfe (or take Pump back)
    • L on Glen Eagles
    • L on Old Prescott
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Not wanting to run out and back on Pump, YHC grabbed the Q and only called the out part.  With Mr. Rogers rudely not inviting anyone to Hawaii and Lulu in the clink, no furry friends accompanied us today.  Route was not a new one, but maybe new to some.  UpChuck has visited Curahee 3 of 4 weeks.  He seems smitten.  Or maybe Dunkin has better coffee, despite the lack of proper app functionality.

    ANNOUNCEMENTS

    • The Bridge Jan 25 – See Fudd
    • Breaking Bread – ongoing

  • Tour of Twin Team

    5 HIM braved the frigid temps for a House Party Q. Here’s what went down.

    Mosey to the bottom of Twin Team for the disclaimer and a few exercises to get us warm.

    SSH’s, Helicopters, Ukrainian soldiers, Copperhead Squats, Deadman Hang, and Cherry pickers

    Mosey to the top of Twin Team to finish up the Warmarama, which consisted of Merkins, Flutter Kicks, and a few stretches to get us loose.

    Mosey back down Twin Team, though the trail, and make a right toward JRHS. The road in front of JRHS is lined with no parking signs every 10 or 15 yards so YHC thought we would do a new F3RVA favorite, 1,2,3 at each sign. 1 burpee, 2 WWII’s, and 3 Merkins.

    After about 8 or 10 signs, YHC noticed an extra large parking lot which looked great for a 4 corners.

    Exercises were 10 Hand Release Merkins, 20 Jump Squats, 30 WWII’s, and 40 SSH’s.

    After we finished the 4 corners we jumped back into doing the 1,2,3’s until we reached the road leading back to Bettie Weaver.

    After a Mosey back to the school we stopped for various exercies on the benches. Each exercise was timed for 1 minute.

    Exercises were Step Ups, Dips, Merkins, and Heels to Heaven.

    Mosey back to the flag with a little over a minute to spare for some LBC’s and Merkins to finish us off.

    Numbers, Names, YHC took us out

    Nice work today Fellas! We covered a lot of ground and put in a lot of reps. Shout out to Senor Frog for introducing YHC to 1,2,3. It was mentioned that this may not have been a Lounge approved workout but we made it through.

    Prayers for DK’s neighbor who experienced a loss in the family.

    Thanks for letting me lead today

    House Party

  • Yesterday’s News

    A triumphant twelve eagerly departed on routes of 4,5, and 6. Commonwealth to Monument, west to Willow Lawn, pick up Patterson and head west. Pick up the associated cross street and return on Grove.

    Splinter took us out.

    Libbie Market coffee time is always fun, but today was full of laughs and engaging! Talk ranged from a variety of topics, but always entertaining and lively!

  • N.O.L.A.

    9 grown-boys made their way to Timberwolf this morning and got after it! YHC wanted to show some love and respect for the families affected by the tragedy in New Orleans, LA (NOLA) so here’s what went down…

    WARMARAMA – Moseyed to the bus loop for some stretching. SSH’s, DMH, Cherry Pickers, Sit and Reach, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back over to the parking lot for headlamps/kettlebells and made our way down to the football field.

    COP #1 – 4 Corners on the track. QTY (15) at each corner for the (15) people that passed away.

    • Corner #1 – (N) No-Cheat Merkins
    • Corner #2 – (O) Box-Cutters but making an “O” shape
    • Corner #3 – (L) Lunges
    • Corner #4 – (A) Alabama PD’s

    COP #2 – Field-width runs/Merkins

    • Perform merkins ABC style until you reach (N), run to the other end of the field.
    • Perform merkins ABC style until you reach (O), run to the other end of the field.
    • Perform merkins ABC style until you reach (L), run to the other end of the field.
    • Perform (1) Burpee for the (A)

    COP #3 – Kettlebell letters

    • The PAX attempted to spell out “NOLA” by passing the kettlebells around. Long story short, 16 burpees were performed.
    • Each PAX member had a turn holding a kettlebell away from the body and spelling out the letters N-O-L-A. Repeated 3x.

    COP #4 – Ring of Fire with various kettlebell exercises.

    Some sprints were worked in as well. Hate ’em but love ’em.

    ANNOUNCEMENTS

    • Frozen Triangle – Saturday, February 8th

    PRAYERS/WINS

    • Prayers for the families affected by the tragedy in NOLA as they try to resume their lives.
    • GOD IS GOOD ALL THE TIME!

  • Modification Station!

    Choo Choo and YHC split the Q this brisk gloom for our 3rd man on turf, Yukon Cornelius. Much modification was made this morning since Choo Choo’s upper body got crushed after yesterday’s Convergence (shoutout GomerPyle!) and Yukon is battling a hernia. Meanwhile, this hairy Beaver’s MABA itch got scratched at the convergence (shoutout DTH!) so burpees were thrown in to check off that daily 100 count.

    Mosey to the west octagon where Choo Choo treated us to the most gentle of F3 Warmarama

    Cherry Pickers IC, DQ’s IC, Helicopters IC, Arm Flappers OYO, On your 6 for leg stretches, Roscoe’s Wife.

    COP1 – We then moseyed to the north football field goal line to get our magic legs on with Lt Dans for 100 yrds and Bernie back. Choo Choo hands off the Q for some Beaver F3ver.

    COP2 – Since we’re already on the turf: Crab Walk 100 Yards – 5 Burpee buy in, and 5 burpees every 25 yards. Burpees to pick up the six.

    COP3 – Mosey to the hill. 5 WW2’s at the bottom, bear crawl up hill, 5 WW2’s at the top and 5 burpees(optional) crawl bear back down. 5 – 6 rounds.

    COP4 – Mosey back to the south football field goal line. 3 broad jumps, 1 Burpee, and 3 WW2’s for 100 yards.

    Numbers and Names. Announcements and prayer requests. YHC took us out in a quick prayer. Give thanks to the lord for he is good, for his loving kindness endures forever. Psalm 136:1

    I’m so thankful for all the F3RVA men! Let’s get after it this year!

  • NVM

    3 runners and 3 ruckers came out to tackle the second day of the new year with aplomb.

    Miles were shared, stories were told (mostly by Phonics), and calories were burned

    Good times
    Opus

  • It’s This, or MABA

    Nine rational, analytical, thinking men challenged themselves to improve in a non-compulsory, burpee-free fashion. Temperatures hovered at 70 and sunny. According to the lone computer worker taking a ten person table at Starbucks’s, the following might have happened.

    Mosey to the basketball courts for the COP.

    SSHs – 4 count x50
    Dead Man Hang
    Fudd’s Wife
    Left leg high, right leg high, right leg + left hand, left leg + right hand, Wilson’s wife, pigeon right, pigeon left
    Roll over for Freddie Mercury
    Flutter kicks
    Inverted Scorpion kicks

    Mosey to the school wall for a triple check.
    Partner 1: run to the fence, Bernie Sanders back x2
    Partner 2: fire hydrants
    Partner 3: V-ups

    Kudos to Circle K (not present) for the exercises.

    Mosey to the picnic tables for Elevens. YHC likes to provide options, so here goes. PAX choice – elevens of pick-your-choice merkins and WWIIs, or 100 burpees, for those who want to Make America Burpee Again (advice to Qs – if there is a monthly challenge that you want to do, then do that challenge, but little sense in making someone else do your challenge). FWIW, 3 men, one injured, chose the challenge…and did 50 burpees. 6 did Elevens.

    Mosey to the parking lot. Line up along the first parking space for 1-2-3’s. Gracias to Senor Frog (not pictured). Pick 3 exercises for the first parking space. Do 1 rep of 1, 2 reps of the second, and 3 reps of the third. Move to the second parking space by a method of your choice. Pick 3 DIFFERENT exercises (no repeats). Continue to the third, fourth, fifth parking spaces, and so forth. The PAX covered about 10 parking spaces.

    Numbers, names, and Lockjaw took the cold call to take us out.

    NMS: Nice to have Pull Out at Mary today. Great to see an old face again. In other news, 52 was enough to take the War Daddy title at Mary today. Has to be the youngest War Daddy at Mary for a while…YHC guesses maybe the youngest WD title for the year. Only 51 Mary’s to go…

    Announcements: VMI grad and solid, long-term PAX member Fudd has the Q at The Bridge on January 25. Jump in the Clown Car with him and head out to help some men grow and get their lives on track.

    Also, not mentioned, but at least one of the guys who graduated last month has a job maintaining equipment at a golf course. Let’s support these guys on their journey.

    Breaking Bread is the last weekend of each month. For those guys who are new-ish, Breaking Bread has been F3RVA’s unofficial, but somewhat official, volunteer activity for roughly 9 years. This is part of our DNA in the community. Over the years, a different PAX member has taken the lead recruiting PAX members to attend (Hardywood, Lab Rat, YHC, and now Oyster have all taken turn owning this over the years). Simple process: PAX member signs up on the Q sheet, then the PAX member(s) make dinner for the guests, usually 8-12 people, at the Southside Medical Respite Clinic. It’s great to stick around, meet a few people, maybe play a board game, watch some TV, or just chat with the guests. This is a super way to have your family help out in the community. Oyster leads our efforts these days. We do this 2x per month, always the fourth weekend, and, if everyone takes a turn, we have a few years of Qs ready to go! Sign up on the Q sheet!

  • Welcome to 20-25

    A strong turnout for the 1st KB workout of the 2025 calendar year.  11 men of iron assembled in the gloom to greet 2025.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Jazzercise
      • Merkins
      • LBC
      • APD
    • Mosey to the picnic tables
      • 10 step-ups each leg; 20 sit ‘n presses; 10 step-ups each leg
      • 10 step-ups each leg; 25 sit ‘n presses; 15 step-ups each leg
    • Mosey to the bus loop
      • 20 overhead pulls
      • 20 presses
      • 20 lawnmower pulls, each arm
      • Run the bus loop
      • 25 overhead pulls
      • 25 presses
      • 25 lawnmower pulls, each arm
      • Run the bus loop
    • Mosey back to the grass
      • 20 high pulls
      • 20 PLT
      • 20 curls
      • 20 2x FK
      • 20 tricep press
      • 20 2x LBC
      • 25 high pulls
      • 25 PLT
      • 25 curls
      • 25 2x FK
      • 25 tricep press
      • 25 2x LBC
    • COT with YHC taking us out

    Great work from the PAX today.  Happy 20-25, it only took 45 minutes for Byproduct to see the pattern.  Welcome back Gaudi after his M had boy #2!  Great time being with the PAX, which started with a lot of mumble-chatter, and eventually died down as the reps picked up.  2025 is off to a great start!

    Fudd has the Q on the bridge this month.  Reach out if you want to join him.

    God is good all of the time!

    Attila

  • Rockin out MABA Tabata

    A 12-pack of Bud on ice? No. A perfect bakers dozen of jelly-filled donuts? No. This morning the Forge locked and loaded a magazine of 12 full metal jacket heroes and Rambo blazed the start of MABA Day 2 with the following badassery:

    The THANG: 

    ***1 minute prior to start, PAX given the game plan for 100 BURPEE TABATA = 1 minute to complete x10 Burpees, timer going off every 5min during the 45min beatdown for a total of 100 burpees. Classic Rock ON, Let’s GO!!!

    0530 Strikes —> 1st set of 10 Burpees

    WARMERAMA: 

    • Mosey loop and circle up
    • Welcome & Disclaimer
    • Some usual IC Reps

    COP #1: 

    • LIGHT POLE ALLEY
    • Partner up, with buddy reps at each light pole to the cul de sac (x14 poles)
    • Rotate between x5 Booyah Merkins, x5 Buddy WWII’s, and x10 PLT’s (each)

    COP #2:

    • PLANKORAMA REVIEW
    • F3 Mission, Credo, 5CP’s
    • CIRCLE OF FIRE – Merkin Variety led by individual PAX all around the circle

    COP #3:

    • CATCH ME IF YOU CAN
    • Partner 1 Bernie’s while P2 completes x10 Monkey Humpers then sprints to switch, end at the handicap ramp

    COP #4:

    • THE HANDICAPPING RAMP 
    • Bear Crawl half way
    • Lunge walk the other half to the gate

    Mosey BTTF via Bernie Love Hill

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • DTH requested prayer for some folks in his Church small group taking a stand this month against the darkness – addiction, suicide, homelessness, anger, etc.
    • Also requested prayer for upcoming missions trip to PNG

    NMS:  After the Convergence MABA Day 1, YHC felt completely wiped out, and was a little surprised yesterday to see “DTH” signed up for the Forge. This, my brothers, is the power of accountability at work. Sign up ahead of time, and no matter how much you’re temped to fartsack, guys are depending on you to lead. All the PAX were encouraged this morning to sign up on the Q sheet. AWESOME work put in by the PAX to conquer Day 2 of “Make America Burpee Again.” It is truly SO much easier to get back up when you have awesome brothers on either side of you. Speaking of awesome brothers, WELCOME BACK to Fresh Prince!!! New year, new you! Excited to see what 2025 brings to this awesome group of men. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • MABA JANUARY CHALLENGE = 100 Burpees per Day x31 days! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – abstain from your usual indulgences this month! 
    • 1/7 – SOJ SLT 7pm, followed by 2nd F
    • 1/11 at Dogpile – SPIT 40th Bday + 500th Q
    • Ongoing opportunities (details on Slack): Breaking Bread, The Bridge, SOJ OTB monthly Ruck
    • FEB CSAUP – Frozen Triangle