Category: Richmond, VA

  • Rucking

    9 fast-paced walkers with weight in their back emerged from the gloom to enjoy the beautiful morning. YHC felt inspired to take the scenic route so we headed to the reservoir. Up the hill to McGruffs (no McGruff today) and across the street to hit the hills and make our way back.

    Today’s topics were the cost of daycare vs the cost of dance, but can you really put a price on some things? Rudy needs to mow his lawn. How many Amelia burpees did Futon do today. Proper safety protocols when using a saw so you don’t lose a finger.

    lots of good inspiring stuff! Weather is perfect for being outdoors, Rudy has his NFL draft themed workout at Timberwolf tomorrow, come on out!

  • That’s going to itch when it dries

    Short sleeve temps, humid. Wet asphalt, perfect for ab work. YHC sped into the lot Tzatziki style and we got to it immediately.

    Mosey to the monkey bars. PAX circles up for SSHs in cadence. One at a time around the circle, each man falls out for 8 pullups, falls back in to continue SSHs, next man, 8 pullups, etc. PAX was twelve strong so it took a few to get around the circle. Run BTTF.

    Andy Dufresne, dead man hang, cherry pickers, merkins, copperhead squats, hold a deep squat. 

    20 deadlifts, 14 merkin pull throughs, 20 skull crushers, repeat 3x

    20 swings, 20 overhead press, 15 WWIIIs, repeat 3x

    20 single leg deadlifts (10/leg), 30 one arms rows (15/arm), 20 curls, repeat 3x

    80 calf raises, 20 upright rows, 21s, repeat 3x

    Time called. Names, numbers, announcements. YHC took us out. 

    Great job today fellas. It was special to see both new and familiar faces, and I’m just over two years into F3 myself, so a lot of different eras in the mix. To the new guys, I hope you stick with it, you will get out what you put in. To the guys before I started, thanks for leading the way and welcoming me in.

  • School Loop

    1 rucker and 1 walker posted and did the Atlee HS loop plus some parking lot loops.

  • Earth Day / rebirth day

    15 fly guys arrived (eventually) to Heartbreak for Earth Day Q, 54 trips around the sun, and 8 years reborn as Gomer Pyle.

    According to the bus drivers sneaking a peak during preflight, this is what went down more or less.

    Welcome, Mission, disclaimer. 5 burpee start. Mosey to the the forbidden soccer field, lunges and bear polars down the hill (backwards polar bear, five bear crawls and ‘merican). All exercises In cadence: 1x SSH, 20x sumo squats, 10 Helicopter, 10 Turn & Bounce, 10 Don Quixote; 50 ‘mericans: 20 4 count regular, 10 HRM; 54 WW2s; 50 Little baby crunches: 10 regular, 10 Left Leg straight, 10 Right leg straight, 10 legs to the sky, 10 both legs straight. 5 grass angels, 5 aussie grass angels. 20 monkey humpers, 20 gorilla humpers, 10 APD, 10 Tuscaloosa Trailer park twisters. 10x Shazzam! (R)

    Mosey to benches. Split into two groups. Group 1: 20 dips swap with group 2. Group 2 squats until group 1 complete. Repeat regular dips 3 x. Final set of dips: 20 climax dips. 100 dips total.

    Handshake lunge (2 steps and squat) mosey to jerkin bars, . Pair up. 7-10 jerkins (hit max and do it again x2. 21 – 30 jerkins total.

    Mosey to base of hill. Bernie up. Burpee. Bear Polar down. Mosey to bleachers, Polar bear up. Burpee at the top.

    Quick round of flutter kicks. Deadman hang. Demonstrate pectoralis major massage technique.

    Roger Roger took us out.

    NMS – Long COP grumbling expected but aimed to keep the COP under 30 min. Handshake will figure out where shazam! (R) comes from eventually. Great to see Vandelay and Nacho Libre out – NL makes everything look easy. Being a little out of target fitness makes it challenging to hear much of the mumble chatter. We all had fun. I am grateful for this group of HIMs to count on and run around in the morning and do silly things with.

    Thanks for letting me lead.

    Get some!

  • Got A Big Deck

    2 Iron Hauling SOGs emerged for a casual 5k ruck this 65 & sunny gloom. YHC had plans to change it up a bit, however yesterday had me crushed.

    Since Choo Choo and I are starting the 75 Days Hard, Iron Haul might be a good place to discuss some reading if we can all get going on the F3 QSource book. What do y’all think?

    Beaver’s on vacation so I gotta go, this deck ain’t gonna build itself.

  • 3 suspects carrying bricks running in circles

    We were on the lookout for the fuzz but I think we scared him off. Nothing suspicious about 3 guys running around the park with bricks in hand. Our usual routine was thrown off. With a brick in hand we completed the following. Ssh, ww3s, Ukrainian soliders, imperial walkers. Slow mosey to the cow pasture. From there 11s with skull crushers and merkins with a mosey to the shed between. After someone had the idea of spelling the ABCs with your feet holding a brick. All the way through breaks as needed. After we did what I the back of the cop car. We sat for a 30 count and regretted our decisions. Finished out with a solid broga session.

  • Officer, it’s 4:59 now. The lights come on at 5am.

    YHC had just pulled into the parking lot at Goyne Park and spotted Pool Boy and Dr Doolittle pulling in. YHC got out and heard over a loudspeaker. “PARK’S CLOSED AFTER DARK” I turned around and saw a police car with the lights flashing at the end of the lot.

    We went over to talk to him and told him we’ve spoken with the park manager and have permission. He said we needed a letter or credentials from someone saying that.Unless you’re using a lighted facility. It was 4:59. I said the lights come on at the basketball court at 5am. Then the lights came on.

    Sooo, Pull-ups and Dips turned into Abs and wall sits.

  • A Decree

    A couple hills, then a big rectangle, pretty simple, one would think.  Here’s where:

    The Route

    • Head up UR Drive
    • 5s/6s Right then left up Bostwick and back
    • 4s left; 5s/6s continue on Campus Dr
    • Take path to Wheeler
    • Right on Ridge Top
    • Left on Patterson
    • Left on Westham
    • 4s Left on Lakewood
    • 5s Left on University
    • 6s Left on Club Vista
    • Left on College
    • Right behind baseball field
    • 6s Circle the lake and pick up another 3 tenths OYO
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Here ye, here ye, on this twenty-second day in the year two thousand twenty-five of our Lord, YHC decrees that SpiderRun shall begin at twenty-seven minutes past five that ye Q may bestowest upon the PAX the f*cking instructions prior to the hour of launch.  Arrivals after the Q’s royal edict shall be invited to pisseth off or be hanged by the neck.  – 1st F Q- Hutton, EF, first of his name.  

    ANNOUNCEMENTS

    • The Bridge – join Corned Beef this Saturday or Hermes in May
    • Century Classic May 2-3 – still time to HC
    • Is the old Marv back?  Spottswood backblast is 7 days delinquent and counting

  • It’s been a minute, I think I know what I’m doing

    YHC showed up to a group of Broga participants and Machismo coming in hot on a running warm up, 13 total gathered to see if YHC could remember how to call cadence while mumble chatter was happening.

    5:30 lets roll to the basketball court for COP

    DQ’s, Helicopters, Imperial Walkers and Dead Man Hang

    Move to the base line and run a quick Suicide

    Line up on the baseline for Man Killers

    Suicides, Duck walk with 10 Jump Squats at each line (X3)

    Suicides, Lung walk with 10 Ball Dippers at each line (Modify run the return) (X3)

    Mosey to the Indoor Outhouse, triple check partner one does pole smokers, partner 2 does balls to the wall, partner 3 runs to the truck and back as the timer. (X3)

    Mosey back to the Basketball Court

    Suicides, Bear Crawl with 10 Merkins at each line run back on the return (X3)

    Gather in the center for a Ab ring of fire, each PAX choses an Ab exercise and does 10 while everyone else holds the Lazy Boy position.

    Numbers / Names Chaplain took us out

    NMS:

    It has been a while sense YHC has taken the Q, as YHC is getting older hip and shoulder issues have made it tough to do any form of workout. I have decided that I have one more half marathon to run (August) then I will hang up my running shoes and just focus on bootcamps. If I didn’t have my brothers in F3 I don’t think I would pushed through some of the aches and pains that I have. Thanks for keeping me going. SYITG

  • Broga with a Drizzle

    3 Broga veterans hit the courts of No Toll for ideal conditions in the 2025 debut. Conversation was strong over the groans and breaths of stretches. Emphasis on hips, shoulders, hammys and back. All the popular poses were encouraged and emphasized including pigeon, warriors (I & II) and childs pose. Shavasana was short and sweet due to the slight rain that arrived. Good times were had by most. Thanks fellas for joining me. Good to have both House Party and Chaplain out again.