Category: Richmond, VA

  • Potato Inferno

    With no one on the Q sheet – everyone got a chance to shine at The Crossing. Here is a brief summary for your viewing pleasure.

    YHC handled the warm up: Side Straddle Hops, Helicopters, Ukranian Soldiers, Hand Release Merkins, Carolina Dry Docks, American Hammers, Heels to Heaven. Still had my medicine ball from Twin Team last so week so we did an Indigenous Peoples run with Power Slams around the perimeter of the church.

    Pass the Q to Broadway for partner shoulder presses with one man running around the parking lot and back. Mosey to the lower parking lot for 11’s with Flutter Kicks and WWII sit ups.

    Seadoo lead us in some wall exercises: People’s Chair with varying arm circles and merkins in between sets.

    Birdman elected for 4 sprints – out and back with 20 Merkins in between. Ouch.

    Our newest addition to the team, Ghostbuster, lead a run around the church with varying exercises: Broad Jumps, Burpees, Worlds Greatest Stretches, WWII sit up.

    Wrapped things up with 2 minutes of medicine ball bounce passes.

    Seadoo took us out

    Final Thoughts: Strong work by Birdman and Ghostbuster dipping their toes in the
    Q pool for the first time! Also, it had been a minute for Seadoo. Broadway continues to be an innovator with his military style partner workouts. A great time was had by all!

    SYITG

  • Big Bang Theory

    Nine of the finest gentlemen of the gloom (plus 3 walkers) converged this morning for 45 minutes of Mary’s best beatdown in RVA. After some complaining from Oyster about various subjects, we moseyed out at 0530: Here’s what happened:

    COP on the blacktop: Deadman hang / helicopters / DQs / Imperial Walkers / Ukranian Soldiers / Copperhead squats / LBCs/ other various stretches!

    Big Bang: Elbow Plank in a circle, shoulder to shoulder, with a headlamp at the center. On the YHC’s command, the pax jumps up from plank position, runs 10 paces, performs 10 burpees, then runs back to the circle to plank position // Next Round: 20 paces, 20 Jump Squats // Round 3: 30 paces, 30 merkins // Round 4: 40 paces, 40 LBCs // Round 5: 50 paces, 50 SSHs. Back to plank position for Pickle pounders IC. Mosey to Tennis Courts

    Dora: 100 WW2s / 200 Merkins / 200 Squats. Mosey to corner of school

    Triple Check: P1: Body Rows on Bars / P2: People’s Chair on Wall / P3: Run to pull up bar, 3 solid pull ups, run back. Mosey back to the flag

    COP: some ab work to close

    NMS: Great morning in some last lingering chilly weather! Hitch regaled us with tales of bliss from Dubai. His kids now expect full time maid service.

    There’s so much trouble in the world! Don’t ignore it, but prioritize gratitude. SYITG.

  • 9 for 5?

    9 of SOJ’s best emerged on a crisp 70 and sunny morning for kettlebell mania. It was good to have some new blood with 2 just FNG’s from the day prior. According to CPS Maintenance here is what went down.

    **The events described here are based on true events.  Some of the names, places and exercises may have been changed to protect the innocent.  This was also modified to fit your screen.  

    Quick mosey around the front lot.  COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Dollies, Flutters.  

    9 people = perfect numbers for triple checks:

    1st Triple: Runner, Curls, Skull crushers.

    2nd Triple: Runner, Upright rows, bent rows.

    Ring of fire with each Pax picking their exercise.

    3rd triple Runner, Overhead press, ?

    Ring of fire Repeato.

    9 men, 5 different beat downs, that is getting it done 9 to 5!!

    YHC took us out in prayer. Always an honor to lead!

  • Community Property

    Thirteen (!) of the best men from the West End came to the back of Godwin for a very special comedic episode of Circus Maximus. Music from Weird Al and some other comedy bands.

    Warmups to “Like a Surgeon” and “My Bologna”: SSH, Ukrainian Soldiers, IW, Arm Circles, LBCs, Flutters, maybe something else.

    “Eat it”: High Pulls transition to Swings during the Chorus

    “Dick in a Box” by the Lonely Island: Floor Press, Box Cutters (of course)

    “Amish Paradise”: Partner wheelbarrows with ten pushups (2 times each)

    “Foxtrot Uniform Charlie Kilo” by the Bloodhound Gang: Hammers and APDs during the Chorus. Lots of great lyrics in this song for all newcomers. “Marinate the nether rod in the squish mitten” is a good example.

    “Smells Like Nirvana”: Halos and Jump Squats during the Chorus.

    “Loud Ass Car” by Wolves of Glendale: OH Press and Lunges during Chorus

    “I Glued my balls to my Butthole Again” by Obscurest Vinyl: Sit & Press and OH Pulls. Fool me once, shame on you, fool me twice, shame on glue.

    “White & Nerdy”: Side Lunges and Curls

    “Fat”: Sumo squats (thanks Seymore for showing us the right form) and Burpees during the Chorus

    “Community Property”: Steel Panther: Triceps and Cleans. Nothing clean about this romantic song. “You’re the only girl that I like to screw when I’m not on the road”.

    “Headline News”: Some stretching to this parody of “Mmmmmm, mmmmmmm”. Cut it off before we got to the verse about the old news story about cutting it off. “And then, there was this guy who, made his wife so mad one night that she cut off his weiner, and when he finally came to, he found little Mr. Happy was missing, he couldn’t quite explain it, It’d always just beeeeen theeeeeeere, mmmmmmmm, mmmmmm”

    Announcement, Prayers and the best coffee in Richmond.

    Until next time,

    Weird Al Whitesnakovic

  • Graceland

    7 men convened for Paul Simon’s 7th studio album. Front to back, a musical masterpiece.

    In the early 1980s, Simon’s relationship with his former musical partner Art Garfunkel had deteriorated, his marriage to the actress Carrie Fisher had collapsed, and his previous record, Hearts and Bones (1983), had been a commercial failure.

    And yet….

    Mosey around the front of the school, mosey around the road, all the way to the back gate, for some more moseying. Machismo said it was a ‘forgery’ because he came for the electronic beats of Snuff Underground and instead was regaled with South African street music. Moseying continued.

    In the amphitheater, 11s up and down the big steps, dips and WW2s. Some interesting talk of angry Ms and the impending robot army. In spite of which, we are still happy. Diamonds on the soles of her shoes.

    Moseyed some more around to the wall for the longest set of hoedowns ever done, to the beat.

    Moseyed some more up and around and back down again to the base of Mt Chaplain. Some bear crawls up, mirkins, more bear crawls, jump squats. 100 LBCs, 100 mountain climbers, then one last long mosey down to the cul de sac and back up to the flag.

    5 of the 7 attendees need to get ready for Ragnar.

    COT.

  • Winter Again?

    4 men braved the unusually cold weather to throw some iron around.

    COP – bunch of warmup exercises

    Stations – Corned Beef brought his Indian clubs, so we decided to workout stations.

    Round 1:

    Station 1 – deadlifts, Station 2 – club swings, Station 3 – curls, Station 4 – mosey around parking lot. X2

    Round 2:

    Station 1 – squats, Station 2 – club halos, Station 3 – flutter kicks w/ pump. X3

    Some boat/canoes and stretching to close out.

    Names, numbers, No Idea took us out.

  • Tariff Merkins.

    Six Ruckhenge regulars and one esteemed FNG gathered this morning for a ruck around Larus park and Stony Point Fashion Park. Welcome Dolly (Lee Franco – Sable’s VCU colleague)!!

    We trekked the western side of Larus, crossing the Sabot School gate, and onward to Stony Point Mall. We then turned East towards the VCU outpatient center and re-entered Larus. It was at that point YHC took the PAX into uncharted territory. We encountered a very steep hill, then a downed tree, then a “private property sign”… odd…before crossing a brick wall that could only signify one thing, the back of old Sabot School. Few PAX had ever dared trespass on the private school grounds and today we found ourselves there by pure accident. We hightailed it through the grounds and back to the safety of Stony Point shopping center.

    10 minutes still remain. YHC audibles to partner touch-a-pole. Descending count from 5 to 1, no pole repeats, and rucksack merkins at the center. It was at this time Dealer made the perfect connection that the rucksack merkins is the tariff-loaded merkin befitting of the times we now live in. YHC took us out where the fellowship continued inside Einstein’s for discussion of chapter 3 of 12 Rules for Life.

    Announcements

    • Century Classic CSAUP – May 2-3

    Prayer Requests

    • NTB’s travels to upstate NY this weekend.

  • Impeccable Timing

    A Six Pax of the earliest risers went on a WestHoe moseyabout.

    Here’s what transpired:

    Mosey over to Westham and River

    Traveling COP (IC) – stops at Westham – Club Vista – Glen Pkwy – Westhampton Way

    • Don Quixotes
    • Circle pack to the tiniest park to flag down Hitch
    • Imperial Walkers
    • Helicopters
    • Ukranian Soldiers
    • Insult Frog’s form
    • Copperhead Squats
    • Merkins
    • Plank Jacks
    • LBCs
    • Flutter Kicks

    Traveling Lindsay

    • Carolina Drydocks/ Jump Squats

    Mosey to Crenshaw Field house

    • P1 – Run down the very well lit path and across the parking lot to the street and back
    • P2 – Donkey Kicks/ Dirty Turkish Hookups/ Jack Lalanes

    Meander through the Modlin parking lot and down the path to the Rec field

    Booyahrama

    • P1 – Runs across field and back to P2
    • P2 – Bear crawl
    • Booyah Merkins x 10 and continue across field repeating until P1/P2 are finished
    • Repeato with Crabwalk/ Booyah WWIIs
    • Repeato with Polar Bear/ Booyah Burpees

    Mosey back up River toward the SF

    Turn on College and stop at Club Vista

    • PLTs x 20

    Mosey to Club Vista and Westham – repeato PLTs, stopping for 6 Pickup Truck Burpees

    Mosey to RRBC parking lot – repeat PLTs

    Mosey back to VSF with 20 seconds on the clock

    Numberama, Nameorama, COT

    MOLESKIN

    Ronnie had the gall to suggest First Watch align with other AOs and start at 5:30. Such nerve, stop trying to make Fetch happen Ronnie!  Apparently, the PAX was doubtful we’d make the complete circuit and get back to the flag on time, hilarious.  Don’t you know who EF is?  The third round of Booyahrama earned YHC his second ban.  The first came from the good dudes at Green Mile.  YHC will consider that a badge of honor.  Stay moist.

    ANNOUNCEMENTS

    2nd F Westhoe lunch yesterday – Firehouse Subs – probably another one in a month

    CSAUP coming soon – get in before the price goes up

  • I thought winter was over…

    6 brave HIMs rolled out of their fart sacks to face the frost and flex some grit at this mornings chilly Green Mile beat down. Some say it’s a dying AO, but the dedication and consistency of these guys say otherwise!

    A special shoutout to the RT/ NM guys who made it out; I laud your Herculean endeavor of traversing an interminable expanse of asphalt to grace us with your presence this morning.

    Warmup:

    Mosey to bus parking lot and back

    • side straddle hops
    • arm circles- forward and backward
    • trunk twist
    • deadman hangs
    • cobra
    • merkins

    Thang 1:
    Ascending Reps (5-10-15-20): 2 rounds, (round 2 turned into 5-10-5-10)

    • overhead press
    • curls
    • squats
    • merkins
    • thrusters

    Suicide after each segment: cone 1 after 5 reps, cone 2 after 10 reps, cone 3 after 15 reps, cone 4 after 20 reps.

    Turned out to be 80 reps total of each exercise. YHC intended to do 4 rounds of this, but quickly realized that was out of reach.

    Thang 2:

    Quick mosey to bus lot for a Triple Check/ Bermuda Triangle (except it was straight)

    Run to cone 1

    Cone 1: one burpee, bear crawl to cone 2

    Cone 2: two burpees, lunge to cone 3

    Cone 3: three burpees, broad jump to cone 4

    Run back to partners. Partners did flutter kicks and WW2s

    Quick mosey to pick up cones and back to parking lot and that was time.

    COT:

    • Numbers/ Names (got it right this time, Crabgrass you would have been proud)
    • Annoucements: CSAUP May 2nd- sign up!/ Hardywood and Hermeys Bridge coming up/ Fishing Trip to Jackson River- shooting for last weekend in May. More details to come. Reach out to TSG- will get more details on slack soon.
    • Wins/ Prayer Request: Pray for Hardywoods buddy who’s going through a rough patch in life, reassure him of the presence and love of those around him./ All PAX, friends and family. Give everyone direction during times of challenge and help them understand it’s a apart of Gods bigger plan.

    To my F3 brothers, I want to pour out my heartfelt gratitude and unwavering support you’ve shown me these past few months. At my first Q I opened up a little about about my journey- I laid bare the chapters of my life I wasn’t proud of. For years before 2020 I wandered down a dark path tangled in an unhealthy lifestyle and surrounded by a rough crowd. This was my world until marriage and fatherhood began to rewrite my story. Even for three years, I drifted lost searching for an anchor- until July 2024 when F3 found me. A special nod to Heist whose relentless encouragement became the nudge I needed to step into this brotherhood. Since that day, every corner of my life, mind, body, and spirit had blossomed in ways I couldn’t imagine 8 months ago. F3 has been a lifeline and a gift I’ll carry with gratitude forever. I pray that God guides me to find others like me that may be lost and want to be found. Thank you all for lifting me up and showing me what it means to belong. see you guys in the gloom!

  • Ruck-a-ccino

    7 HIMs came out on a cold April morning to enjoy the cool air. It was a busy morning in the hood, many more cars on the road than normal. No worries, onward we go.

    YHC had his wife’s yoga pants on and set a brick pace for the squad. Skipped are usual route and went around the far side of RounTrey. Made our way to Alamo, Flyboy thought we were going home, but no, more time to ruck so we skipped around the other way past 3 Doors Down and made our way to the reservoir.

    Flyboy thought we were going to exit by Swoops house and drop him off but nope, YHC zigged when Flyboy was ready to zag and we swung past Sunny Ds and up the hill to Rudy’s. And timmme